Machine heart and machine mind

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

Moderator: Dux

Post Reply
User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Tue May 19, 2009 3:14 am

Fitness Level 11 @ 16 kg
Jerk: 15 rpm
Snatch: 13 rpm
LC: 10 rpm
Farmer walk: 32 kg @ 40 yds x2

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Wed May 20, 2009 2:43 am

Daily Dozen

Farmer Walk: 1.25 miles @ 16 kg; swings, jerks, presses, curls, and throwing at rest points

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Wed May 20, 2009 1:19 pm

Got a little messed up last night so not really feeling much today. Probably going to keep it down to the Daily Dozen and chalk it up to a rest day.

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Fri May 22, 2009 3:53 am

Feeling a bit rough so it was short and sweet tonight. Tomorrow is a new day.

Jerk: 2 rounds of 2 on 1 off; 45 reps @ 2x 16 kg (15, 10, 10 , 10)
Windmill: 3x5 @ 16 kg ea side
Chin: 3x3 @ bw
BU Press: 3x3 @ 16 kg ea side
Swing: 100 reps @ 32 kg

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Fri May 22, 2009 2:41 pm

Daily Dozen

Front SQ: 5x10 @ 2x16 kg
Press: 5x6 @ 32 kg; ea arm
Chin: 3x5 @ bw
BU Press: 3x5 @ 16 kg
Swing: 50 reps @ 32 kg

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Mon May 25, 2009 9:36 pm

Swing: 50 reps @ 24 kg; 25L/25R
Jerk: 4 min @ 16 kg; 30L/30R; 15 RPM
Snatch: 4 min @ 16 kg; 17 rpm
OH Squat: 5x3 @ 2x16 kg
Chin: 5x3 @ bw
Dbl Swings: 25 reps @ 2x16 kg

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Wed May 27, 2009 7:38 pm

Daily Dozen

C&P: 60 reps @ 24 kg; 30L/30R
Hi-pull: 60 reps @ 24 kg; 30L/30R
Row: 5x5 @ 24 kg
FSquat: 3x10 @ 2x16 kg

All of this KB work has been great in that I do not havbe to go anywhere and I can get a lot of work in very little time. That being said, I miss my barbell lifts. Heavy deads and some light bench press has a nice effect on my body. With KB's I feel solid and have gained some decent work capacity, but I have to say that even the wife says that she can tell that I don't look as dense as I did when hitting the BB at least once a week. Gonna try and stick with mainly the KB's till fall semester then hit the school gym again.

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Thu May 28, 2009 4:05 pm

Rehab/Rest Day:

Daily Dozen

Snatch: 100 reps @ 12 kg
Swing: 100 reps @ 12 kg

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Fri May 29, 2009 4:45 pm

Taking a note from Mickey's log.

Jerk: 2x16 kg: 10(10%), 20(20%), 30(30%), 20(20%), 10(10%); 90 reps (90%).
Swing: 100 reps @ 16 kg
Chins: 3x3

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Wed Jun 03, 2009 6:37 pm

Monday, June 1, 2009
LC: 5x10 rep; 2x16 kgj 1 min rest/set
Chin: 3x5
FSquat: 2x15 @ 2x16 kg
================================================

Today:
Ride: 6 mile commute @ 54/11; this felt harder than it should have

Press: 3x5 @ 32 kg
Row: 3x5 @ 32 kg
Single leg DL: 3x3 @ 32 kg
Windmill: 3x5 @ 16 kg
Throwing: 1 hour; distance and height @ 16 kg

Really not looking forward to this long work day. While my current plan has been keeping me in shape and my throwing has gotten better, I feel like I need to get a more fixed routine in my head otherwise I think I will end up just spinning my wheels and going no where. I want to stick with the kettlebell for the rest of the summer since the school gym has shitty hours right now. I want to get better at some of my GS totals while still packing on some muscle. Probably looking at something similar to what I have been doing just in a more laid out fashion with some more of the AKC Fitness Protocol tossed in. If anybody has some suggestions feel free.

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Thu Jun 04, 2009 3:19 pm

GTG:
Pushups w/ 30 lbs pack; sets of 3-5
Chins: w/ 30 lbs pack; sets of 3-5

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Fri Jun 05, 2009 4:47 pm

Jerk: 2x16 kg: 10(10%), 20(20%), 30(30%), 20(20%), 10(10%), 10%(10%); 100 reps(100%) w/ 1 min of rest/set
FS: 3x15 reps @ 2x 16 kg
Pushup: 3x5 w/ 40 lbs weighted pack
Swing: 100 reps @ 24 kg; 1 hand switch

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Sat Jun 06, 2009 6:13 pm

press: 14R/12L @ 32 kg
row: 12R/11L @ 32 kg

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Sat Jun 06, 2009 6:36 pm

New program starting this coming week. Like I said, it's very similar to the old one except a bit more laid out and less thinking on my part. I may add or subtract if needed...but crossing that bridge when I get there. If anyone wants to offer some suggestions go for it.

Day 1: Moving up Fitness Protocol scale starting with the 16 kg
OA J:
OAS:
OAC&J:
Swings: Light

Day 2: Strength & Hypertrophy - linear progression of adding reps with the 32 kg
Press:
Row:
Zercher:
Weighted Chins or unweighted


Day 3: BW & GS
Jerk: 2x16 kg; percentage ladder based on rep max of 100 reps
Front Squat: 2x16 kg; linear progression of reps
Pseudo PU: weighted and unweighted

Day 4: Rep Max for added volume
Press: 1 set to almost failure
Row: 1 set to almost failure

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Mon Jun 08, 2009 3:10 am

Today was a rest day. Unfortunately for me tomorrow will have me working both jobs from about 9am to 11pm so it will either be a early workout, not likely, or a late night workout.

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Tue Jun 09, 2009 4:03 pm

I ended up taking the day off yesterday.

So today is: Fitness Lvl 11

OAJ: 18 rpm
OAS: 16 rpm
OAC&J: 12 rpm

Cool down:
Swings: 50 reps @ 24 kg
Chins: 20 reps

This felt pretty damn good. The Lvl 11 parameters were not killing me so I am probably going to move up to level 12 next week. I can definitely feel myself getting steadier in both the technique and conditioning. I honestly have no idea if I am getting any stronger in a WTH sort of way, but I will say that doing these GS style workouts have definitely been good tonic for my body. My joint injuries do not plague me as much, if at all, and I feel all around better.

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Tue Jun 09, 2009 10:48 pm

Finished up today with a ruck march with the wife.

1.5 miles w/ 45 lbs pack

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Wed Jun 10, 2009 6:52 pm

Zercher: 5x3 @ 145 lbs (weak, but getting back into the movement)
Press: 4x5 @ 32 kg
Row: 4x5 @ 32 kg
Chin: 3x3 @ 45 lbs

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Thu Jun 11, 2009 12:54 pm

Highland games are this weekend and I am stoked.

Daily Dozen
1 hour of throwing w/ 16 kg

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Fri Jun 12, 2009 6:01 pm

Highland Games this weekend so no training outside of the GTG with windmills and swings...maybe the Daily Dozen.

Anyone reading this, wish me luck.

User avatar
beefheart
Sergeant Commanding
Posts: 5524
Joined: Mon Jan 03, 2005 5:26 pm

Re: Mediocrity of Dunn

Post by beefheart » Fri Jun 12, 2009 7:26 pm

Good Luck!
ab g-d wrote:I can't understand how, given the training they did, the cavemen beat the dinosaurs.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 22056
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Mediocrity of Dunn

Post by Mickey O'neil » Fri Jun 12, 2009 7:54 pm

beefheart wrote:Good Luck!
Yes, good luck to a fun and fine performance!

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Sun Jun 14, 2009 11:29 pm

Thanks guys.

As to the games, it was a fine set up and there were some great athletes. We even had one of the B's set a field record, though he is now an A since he moved up. All in all I did not come in last and that is what I was shooting for. I threw further than some of the bigger guys there and had a blast. I am planning on going to the Grandfather Mountain Games,http://www.gmhg.org/. Still don't know if I can afford to travel up that way but we will see.

User avatar
jakeischillin
Top
Posts: 1123
Joined: Wed Apr 05, 2006 4:50 am

Re: Mediocrity of Dunn

Post by jakeischillin » Sun Jun 14, 2009 11:58 pm

I'm a little late on the good luck, so congrats... Sounds like fun.

User avatar
Dunn
Sergeant Commanding
Posts: 6773
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: Mediocrity of Dunn

Post by Dunn » Mon Jun 15, 2009 1:43 am

Thanks Jake.

IGX Challenge #4
BW/Sandbag : 175/90 lbs
Sandbag Cleans: 157
Sandbag Squats: 109

Post Reply