Got Some Trainin' To Do

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Freki
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Re: Begin Again Log

Post by Freki » Thu May 26, 2011 5:11 pm

Didn't see much "recent" on his site.

Sent a friend request yesterday.

Didn't think of Twitter! Thanks man.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
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Mickey O'neil
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Re: Begin Again Log

Post by Mickey O'neil » Thu May 26, 2011 6:23 pm

He's got a lot of good info if you go back through his blog. The recent stuff he is posting on his fb and twitter is pretty interesting.

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Freki
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Re: Begin Again Log

Post by Freki » Tue May 31, 2011 3:45 pm

General plan is:
Monday - easy/off
Tues - medium
Wed - easy/off
Thurs - hard
Friday - easy/off
Sat - medium
Sun - hard

Friday - off
Saturday - messed around at the gym w/ core stuff and did 30 sec on/90 sec off for 20 min on an elliptical
Sunday - Dips and Bulgarian split squats, 10 sets of 6 reps (each leg in the case of the squats), might move these two to Tues and something like 3x8 to 10 and do the volume stuff w/ press and front squat. Haven't decided yet.
Monday - very easy 60 minutes on elliptical, heart rate never topped 115
Tuesday - Med ball/ab work to warm up
LC w/ 16s, 1 min on/1 min off for 20 min, ~10 RPM
Sprint 8's (30 sec on/90 sec off) w/ heavy rope.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Mon Jun 06, 2011 5:26 pm

Rest of last week pretty much followed the template outlined above.

Saturday though, didn't do much as we drove to the OBX.

Yesterday at a local gym we got a weeks pass at:

Press w/ 2 50# dumbells, 10 reps
ss.
Goblet squars w/ 70# dumbell, 10 reps
10 sets total.

Today:
messed around w/ some JM
did 50 min on an elliptical, just to use the day and something easy to get the blood flowing.

Never seen @fit up close and personal but noticed on the schedule posted by the water fountain that there was a crossfit class at 9:30, sure enough, I'm sure the instructor was training before class. Dude was doing endless circuits of DL, pushups and box jumps. Easily went for 30-40 min, at the end the DL form was bad, my back would have been all over the floor. For some reason, he felt the need to change shirts twice during the workout and was wearing vibram's.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Tue Jun 07, 2011 2:50 pm

8 dips
ss.
8 DB rows w/ 65# DB each hand

10 rounds
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Thu Jun 09, 2011 5:17 pm

Deep tissue massage at the local beach spa.

Then 45 min on treadmill, incline 12-15, speed between 3-3.5, manipulated each one to keep heart rate around 140 for the duration.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Fri Jun 10, 2011 8:37 pm

DB curl/press:
started at 20# and worked up the DB's to 45#, doing 10-20 reps each hand. @ 45#'s did 3-4 sets, I forget.

45 min on the treadmill like yesterday. Hmm, I thought the calories/min on the treadmill was bullshit, but i just ballparked it using that average heart rate formula Randy posted a while back in the KB forum and it was pretty close, treadmill said 11.1 and i calculated 11.4.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Thu Jun 16, 2011 2:46 pm

Doing that GS template generator from the KB forum. Focusing on LC and double cleans. My wife has also found a 1/2 marathon to do in Nov when we go to CA for my buddy's wedding. Since I always said the only way I'd ever do another one was if she did (being secure in the fact she'd never do one...)

Sunday:
Warm up:
OALC w/ 16, 10 min
LC
4 reps w/ 28s, holding each rep over head for 5 breaths
12 reps w/ 24s, holding each rep over head for 3 breaths
8 reps w/ 24s, normal
9 reps w/ 24s, normal
Cleans
4 reps w/ 28s, holding each rep in the rack for 5 breaths
12 reps w/ 24s, holding each rep for 3 breaths
16 reps w/ 24s, normal

Jogged to the gym
Dips, 5 sets of 8
Jogged home.

Tuesday:
Repeated the above workout

Wed:
Jogged 20 min

Today:
Warm up:
OALC w/ 16, 5 min

LC
4 reps w/ 28s, holding each rep over head for 5 breaths
14 reps w/ 24s, holding each rep over head for 3 breaths
9 reps w/ 24s, normal
10 reps w/ 24s, normal

Cleans
4 reps w/ 28s, holding each rep in the rack for 5 breaths
14 reps w/ 24s, holding each rep for 3 breaths
19 reps w/ 24s, normal

Clean/Front Squat/Press w/ 28s.
Ladders - 1,2,3,1,2,3,1,2,3

20 min slow jog
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Sat Jun 18, 2011 5:43 pm

Maxwell's daily dozen.

Warm up:
Snatch w/ 16, 5 min

LC
5 reps w/ 28s, holding each rep over head for 5 breaths
16 reps w/ 24s, holding each rep over head for 2 breaths
10 reps w/ 24s, normal
12 reps w/ 24s, normal

Cleans
5 reps w/ 28s, holding each rep in the rack for 5 breaths
16 reps w/ 24s, holding each rep for 3 breaths
22 reps w/ 24s, normal

Dips
4 sets of 10, 1 set of 9
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Sun Jun 19, 2011 3:29 pm

4+ mile run
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Tue Jun 21, 2011 1:17 pm

Overslept, short on time:

Warm up:
Snatch w/ 16, 5 min

LC
5 reps w/ 28s, holding each rep over head for 5 breaths
18 reps w/ 24s, holding each rep over head for 2 breaths
12 reps w/ 24s, normal
13 reps w/ 24s, normal

Cleans
6 reps w/ 28s, holding each rep in the rack for 5 breaths
18 reps w/ 24s, holding each rep for 3 breaths
25 reps w/ 24s, normal
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Wed Jun 22, 2011 2:01 pm

30 min slow jog
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Fri Jun 24, 2011 2:42 pm

Yesterday:
too lazy to work out in the a.m.
Made myself do it after work.

Warm up:
Snatch w/ 16, 5 min

LC
6 reps w/ 28s, holding each rep over head for 5 breaths
20 reps w/ 24s, holding each rep over head for 2 breaths
13 reps w/ 24s, normal
14 reps w/ 24s, normal

Cleans
6 reps w/ 28s, holding each rep in the rack for 5 breaths
I tapped, remembering why I work out in the a.m.

Today:
30 min job in like 1,000% humidity, took it slow.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Tue Jul 19, 2011 6:17 pm

Bump.

Mostly was doing the GS calculator workout from the KBistan plus some yoga, pullups and jogging, then work/school conspired against me for a week, got back into it a bit, just haven't been logging.

Restarting that, I compared the three program options by charting the new program's volume and I'd picked the hardest unintentionally. They end up at the same point each microcycle but it's how far back they fall back each time that differs.

So, started new one this a.m. going a bit heavier.

Jerks:
32s: 2 reps w/ 5 breath pause OH. <I know, I know, two reps, but it picks up>
28s: 7 reps w/ 2 breath pause OH.
24s: 6 reps (2 sets)

Cleans:
32s: 2 reps w/ 5 breath pause in the rack. <I know, I know, two reps, but it picks up>
28s: 7 reps w/ 2 breath pause in the rack.
24s: 12 reps.

2 mile run.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Thu Jul 21, 2011 8:42 pm

Ses Lift Set 1 - 32kg Set 2 - 28kg Set 3 - 24kg Set 4 - 24kg Total kg
2 Long Cycle 3 10 8 9 1568

Slight change of plan, dropping Jerks and Cleans so I can add some strength stuff at the end.

HSPU, building up to it.

Hand stand for 30 sec
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Mon Jul 25, 2011 1:29 pm

Post subject: Re: Begin Again Log Reply with quote
Ses Lift Set 1 - 32kg Set 2 - 28kg Set 3 - 24kg Set 4 - 24kg Total kg
3 Long Cycle 4 13 10 11 1992

EDIT: whoops, forgot something:

Gauntlet squats, 10 reps w/ each weight -
16 kg
24 kg
28 kg
32 kg
40 kg
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Begin Again Log

Post by Freki » Wed Jul 27, 2011 9:02 pm

Med ball warm up

Chin ups

LC w/ 32s - 5 reps, 5 breath pause OH
LC w/ 28s - 16 reps, 2 breath pause OH
LC w/ 24s - 13 reps
LC w/ 24s - 14 reps

1992 kg total
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Got Some Trainin' To Do

Post by Freki » Sun Aug 21, 2011 5:32 pm

Have been training the last few weeks but too lazy to log.

Go to has been the PL54 crank up the treadmill to 10-15 @ a speed of 3 (for me at least) and keep the HR around 140 for 30-60 min. Signed up for a 1/2 marathon in Nov. I said I'd never do another one unless my wife did one, on the assumption she'd never do one, then she signed us up. 8-[

Other stuff has been some general KB stuff and weight workout w/ front squats, incline press, hammer high row, dips, and high pulls.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Got Some Trainin' To Do

Post by Freki » Sun Aug 21, 2011 6:08 pm

Freki wrote:Have been training the last few weeks but too lazy to log.

Go to has been the PL54 crank up the treadmill to 10-15 @ a speed of 3 (for me at least) and keep the HR around 140 for 30-60 min. Signed up for a 1/2 marathon in Nov. I said I'd never do another one unless my wife did one, on the assumption she'd never do one, then she signed us up. 8-[

Other stuff has been some general KB stuff and weight workout w/ front squats, incline press, hammer high row, OH press, dips, and high pulls.
Yesterday for example, was the weight workout above minus the front squats, 10, 10, 10, 8, 6 is the common rep scheme except for high pulls, which is 3 sets of 5.

Incline press, worked up to 160 x 6
OH press, worked up to 160 x 6
Rows was 230 x 6
Dips was BW, need to do this separate from the pressing, elbow complained.
High pulls was 160, still feeling out the from on this one.

Today:
90 min alternating 4 min run/1 min walk, dropped that to 3 min/2 min a few times. Frickin' 70% humidity sucks.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Got Some Trainin' To Do

Post by Freki » Thu Aug 25, 2011 1:06 pm

In addition to training for the 1/2 marathon in Nov, the Arnie BW program will be a staple.

Today:

1. Push-ups - 5 sets of 10
2. Dips between chairs - didn't work so well, I'll probably have to go to the gym for these
3. Ring rowing - 5 sets of 10
4. Crunches - 10 sets of 10
5. Bent leg raises - 5 sets of 10
6. Bent over twists (with broomstick) - 5 sets of 10
7. Deep knee bends (squats) - 5 sets of 10
8. Calf raises - 2 sets of 25
9. Band Assisted Close grip bicep chins - 1,2,1,2,1,2,1
10. HSPU feet on stairs – 5 sets of 5
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Got Some Trainin' To Do

Post by Freki » Sat Aug 27, 2011 2:08 pm

yesterday - about 30 min of YRG

1. Push-ups - 10,10,15,15
2. Dips between chairs - 5,5,5,5,5
3. BW rowing - 10,8,8,8
4. Crunches - 20,20,20
5. V-ups w/ med ball - 10,10,10,10,10
6. Bent over twists (with broomstick) - 25,25
7. Goblets w/ 65# db - 10,10,10,10,10
8. Calf raises - 2 sets of 25
9. HSPU feet on bench – 5 sets of 5
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Got Some Trainin' To Do

Post by Freki » Mon Aug 29, 2011 12:45 pm

45 min run
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Got Some Trainin' To Do

Post by Freki » Sun Sep 11, 2011 1:08 am

Been training, just too lazy to post.

All have basically looked like this past week:

Sunday - 2 hour slow run w/ the wife (5 min run/1 min walk 1st hour, then 4 min run/1 min walk), Galloway method.
Monday - Off
Tues - Arnie BW BB routine
Wed - In lieu of runs, I'm doing YRG/GSish light KB work. 30 min YRG then 3 x 5 min LC w/ 16s w/ 5 min breaks. I figure the cardio is similar to a 30 min jog (might do this weeks workouts w/ HR monitor to test that theory) and easier on the legs.
Friday - Same thing as Wed.
Today - Arnie BW BB routine
Tomorrow - local 9/11 5K

I think a go to going forward will be that GS type workout (I do put the bells down when I feel like it). Ultimate goal (sometime early next year), will be to 5 x 5 min sets w/ 3-5 min rests. It's loosely based on the 5 x 5 barbell training and probably influenced by the AKC fitness protocol, that's the high level, next 3 weeks or so will be 5 x 3 min sets. First three will be warmups/easy volume w/ the 16s, then the last two will be w/ the 24s and then in 3-4 weeks, the last set will be w/ the 28s. Then progress from there to either 3 x 5 min, w/ the first set or two being w/ the 16s, the middle set w/ the 24s and the last set being w/ the 28s. Or maybe stick w/ 5 x 3 min w/ 16, 16, 24, 28, 32.

Right elbow really doesn't like the BW workout (dips and chins mainly) 3 x a week. So till the 1/2 marathon in Nov, workouts will look like this:

Mon/Tues - BW workout (haven't decided which of these two will be off and which one will be workout)
Wed - YRG/LC
Thurs - no impact conditioning. Either swim or high incline treadmill walking.
Friday - Same as Wed
Sat - BW workout
Sun - long run
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Got Some Trainin' To Do

Post by Freki » Wed Sep 14, 2011 3:13 pm

Sunday, local 9/11 Memorial 5K

Monday - off

Tuesday - wife's car drama I had to deal w/ in the a.m. and then had some fires at work. Thought about blowing off a workout but decided to switch up Tues/Wed and do the KB LC 5 sets of 3 min thing last night. There's a reason I don't train in the evening, I hate it. I didn't warm up, 3rd set I aggravated a sore hammie I have so I just finished up w/ OALC w/ 24s.

Wed - the Arnie BW program.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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