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PostPosted: Tue Jan 06, 2009 12:28 am 
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    [*]I am starting this to maybe get some good critiques from folks here and just to motivate myself.

    KB Press: 20 reps @ 32 kg (split)
    LCC&J: 5 mins @ 16 kg; 45 reps (tried for 10 rpm)
    Chins: 50 reps @ bw

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    Last edited by Dunn on Sun May 22, 2016 3:13 am, edited 23 times in total.

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     Post subject: Re: Pain is Good
    PostPosted: Tue Jan 06, 2009 7:07 am 
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    You need a .com at the end of your link. Looks like a good workout, any goals?

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     Post subject: Re: Pain is Good
    PostPosted: Tue Jan 06, 2009 3:35 pm 
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    To be honest, my goals are to maximize my strength and power endurance without getting much heavier in bodyweight. Aside from that, there really isn't much else.

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     Post subject: Re: Pain is Good
    PostPosted: Thu Jan 08, 2009 12:06 am 
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    Dead: worked up to 3 reps @ 405 lbs
    backed down to 2/3/315 lbs (speed reps)

    Rehab Bench: 3/10/135 lbs

    Squat: 3/10/155 lbs

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     Post subject: Re: Pain is Good
    PostPosted: Thu Jan 08, 2009 3:29 am 
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    Figured I would write down the routine that I am following at the moment. This routine is not rigid and is mainly there as a rough template. I may switch it up a bit but this is the basis.

    Day 1: KB Front Squats
    Jump squats
    KB Swings
    KB C&J
    Handstand/Planche work

    Day OFF: Run/Cycle & Stretch; light KB work

    Day 2: Barbell Work: Deads, Squat, Bench, etc

    Day OFF: Run/Cycle & Stretch; light KB work

    Day 3:
    Ring Dips
    KB Snatches
    KB C&J

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     Post subject: Re: Pain is Good
    PostPosted: Fri Jan 09, 2009 2:17 am 
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    KB Clean: 2 mins, 30 rpm, @ 32kg
    KB Snatch: 3 min, 25 rpm, @ 16kg
    Chins: 30 reps @ bw
    KB Halo: 30 rotations @ 16kg

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     Post subject: Re: Pain is Good
    PostPosted: Sat Jan 10, 2009 6:22 pm 
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    KB Work (no rest):
    Snatch: 2 min @ 32kg; 10 rpm-----3 min @ 16kg; 20 rpm
    C&P: 3 min @ 24kg; 10 rpm

    BW Complex (no rest):
    5 rounds of:
    5 pseudo-pushup
    5 rock ring chins

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     Post subject: Re: Pain is Good
    PostPosted: Mon Jan 12, 2009 1:17 am 
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    KB C&J: 10 mins; 16 kg @ 14 rpm

    This was not that bad. I could definitely tell that my form needs some work to make myself more efficient.

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     Post subject: Re: Pain is Good
    PostPosted: Tue Jan 13, 2009 3:21 am 
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    Joined: Mon Jan 05, 2009 4:06 pm
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    Location: Columbus, GA
    KB Press: 5/3/32 kg
    KB FSquat: 5/6/32 kg
    KB OAC&J: 4 mins @16 kg; 15 rpm
    Handstand holds: 5 sets of 30 secs
    Upright rows: 3/5/32 kg

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     Post subject: Re: Pain is Good
    PostPosted: Tue Jan 13, 2009 11:58 pm 
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    My shoulder felt a little tight so I am taking the day off from lifting anything major and just focused on mobile stretching and joint drills.

    Then for shits and giggles I did:
    23 chinups non-stop.

    Considering that I am almost 20 lbs heavier than when I scored the same number at the TSC in April...I am doing just fine with that total.

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     Post subject: Re: Pain is Good
    PostPosted: Wed Jan 14, 2009 6:31 pm 
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    Rehab bench: 3/10/145 lbs
    Deads: 3/5/335 lbs
    Squat: 3/10/155 lbs

    The bench made my shoulder feel a bit tight, but all in all not too bad. The deads felt slow, but I still got some decent technique work in. I am thinking of going from sumo dead, which is what I have been doing for a while due to a tacking problem in my knee, to conventional. The squats, among other things, have shown me that I have got the knees in order.

    Probably going to rest next week to 225 lbs on conventional deads and see how it feels.

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     Post subject: Re: Pain is Good
    PostPosted: Mon Jan 19, 2009 2:12 am 
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    KB C&J:
    4 mins @ 16kg; 8 rpm

    KB OA Snatch: 4 mins @ 16kg; 20 rpm

    I started on an attempt to do a 2 minute set of C&J with the 24's but after about 30 seconds or so the weight felt like I was loosing control in the lockout. I underestimated how much the 24"s were going to take it out of me after the 16kg session. I think that I will be doing some GTG stuff with C&J a single 24 and maybe some holding in the rack....just to get used to the weight.

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     Post subject: Re: Pain is Good
    PostPosted: Tue Jan 20, 2009 2:50 am 
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    Joined: Mon Jan 05, 2009 4:06 pm
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    Location: Columbus, GA
    KB Jerk: 100 reps @ 24 kg
    KB Swing: 100 reps @ 32 kg
    Pseudo Pushup: 50 reps @ BW

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     Post subject: Re: Pain is Good
    PostPosted: Wed Jan 21, 2009 4:17 pm 
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    I backed off of the weight today and spent some more time examining my technique and trying to work around injuries....fun shit.

    Conv Dead: 3/5/225 lbs
    CG Bench: 3/10/155 lbs
    Squat: 3/5/185 lbs

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     Post subject: Re: Pain is Good
    PostPosted: Sat Jan 24, 2009 10:09 pm 
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    OA Snatch: 5 mins @ 16 kg; 20 rpm
    OA C&J: 5 mins @ 24 kg; 10 rpm

    BW Circuit:
    10 rounds of
    5 pushups
    5 chins

    Back still feeling a bit squirrely so I took it easy.

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     Post subject: Re: Pain is Good
    PostPosted: Mon Jan 26, 2009 4:26 pm 
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    Joined: Mon Jan 05, 2009 4:06 pm
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    Location: Columbus, GA
    AM Workout:
    KB C&J: 100 reps @ 2x 16 kg; done til completion
    Chins: 30 reps @ bw
    Trigger point work for lower lumbar: 10 mins

    PM Workout:
    Upright Row: 3/10/65 lbs
    Reverse Curl: 3/10/65 lbs
    Dips: 3/10/bw
    DB Curl: 3/10/35 lbs
    Cbl Rows: 3/10/100 lbs
    Front Squat: 3/5/135 lbs

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     Post subject: Re: Pain is Good
    PostPosted: Wed Jan 28, 2009 6:36 pm 
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    Location: Columbus, GA
    AM Workout:
    Conv Dead: 3/5/235 lbs
    CG Bench: 3/10/160 lbs
    FS: 3/5/155lbs

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     Post subject: Re: Pain is Good
    PostPosted: Sat Jan 31, 2009 1:52 am 
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    Well, I was going to do 100 reps of snatch with the 32.....and then I stopped by my cousin. Ended up drinking beer and doing some bodybuilding lifts with his old ass weights. Not what I wanted but at least it was something. I will hit the 32's tomorrow as long as work and the visiting mother-in-law doesn't fuck with me.

    Did it in a half ass circuit of:
    3 rounds of
    DB bench: 20 reps @ 2x45 lbs
    Upright BB Rows: 20 reps @ 75 lbs
    Curl & Press: 10 reps @ 60 lbs
    Situps: 30 reps
    BW squats: 100 reps

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     Post subject: Re: Pain is Good
    PostPosted: Sun Feb 01, 2009 1:05 am 
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    KB Press: descending set of 5 @ 32 kg each arm
    KB SN: 100 reps @ 16 kg
    KB Swing: 100 reps @ 32 kg
    Chins: 10x5
    Pseudo pushup: 10x5
    CoC Lvl 1: Descending set of 5 each hand

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     Post subject: Re: Pain is Good
    PostPosted: Tue Feb 03, 2009 1:26 pm 
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    15 mile fixed gear bike ride; avg spd 17 mph

    KB Jerk: 100 reps @ 2x 16 kg

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     Post subject: Re: Pain is Good
    PostPosted: Tue Feb 03, 2009 1:45 pm 
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    Quote:
    15 mile fixed gear bike ride; avg spd 17 mph

    KB Jerk: 100 reps @ 2x 16 kg
    Cool damn workout today Dunn. I bet that bike ride was fun. No breaks with a fixed gear. Fixed gear=single speed, correct? Fuck me I've got to start riding again!

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     Post subject: Re: Pain is Good
    PostPosted: Wed Feb 04, 2009 9:08 pm 
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    Quote:
    Quote:
    15 mile fixed gear bike ride; avg spd 17 mph

    KB Jerk: 100 reps @ 2x 16 kg
    Cool damn workout today Dunn. I bet that bike ride was fun. No breaks with a fixed gear. Fixed gear=single speed, correct? Fuck me I've got to start riding again!
    Yeah Mickey. I love riding fixie. I am probably going to work up to more ride time as it gets warmer, though I am going to abstain from racing this season and focus on KB lifting more...though the two go pretty well together. Hopefully start spending about 30 mins to an hour on the rollers before work and school. We will see how that goes.

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     Post subject: Re: Pain is Good
    PostPosted: Wed Feb 04, 2009 9:14 pm 
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    Today's stuff:

    CG Bench: 3/10/160 lbs
    Conv Dead: 3/5/245 lbs
    FS: 3/5/160 lbs

    Bar work cooldown: 3 sets of 1 mins on the bar doing stuff ranging from static holds to skin the cat.

    All of the lifts felt great today. I feel like I am really getting the form right with the conventional deads and front squats. The bench has my shoulder feeling a little tight but as long as I keep the elbows in and tight they hold up just fine. Hell, I am seeing more ROM in my shoulder and less pain through out the day so I must be doing something right.

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     Post subject: Re: Pain is Good
    PostPosted: Fri Feb 06, 2009 12:45 am 
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    Active recovery day:

    Swings: 200 reps @ 16 kg; 20-30 rpm
    JM: 5 mins
    Coc 1: descending set of 6 each hand

    I also up'd my GTG number for chins to 8 reps rather than 5. So far so good. I have a feeling that I can knock out 30 reps without letting go of the bar now but I am gonna hold off a bit before I do a rep check.

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     Post subject: Re: Pain is Good
    PostPosted: Sun Feb 08, 2009 11:53 pm 
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    Joined: Mon Jan 05, 2009 4:06 pm
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    Location: Columbus, GA
    Yesterday:
    Jerk: 100 reps @ 2x16 kg
    Chins: 30 reps @ bw

    Today:
    Press: 3/3/32 kg
    CoC 1: Descending set of 6
    JM: 5 mins

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