No attachment to dust

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

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Sandman
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No attachment to dust

Post by Sandman » Tue May 26, 2009 9:41 pm

5.26.09

Goin chalk free fuckers. Cleaned the gym and its going to stay that way.

Double clean and press 24kg x10 rep
2 arm long cycle 32kg 5 min 28 reps
One arm jerk 54kg 5/6
Ring pull ups BW x10 x 2 set
Front squat 155x8x2
Kb swing 40kg 50/50
Hanging leg raise on rings 25x2
Concept II row 10 min 2560m

got some plantar fasciitis going on. running is out for a while. Jerks are fine though as long as I wear lifting shoes. I think I got this doing a lot of volume in the wrong shoes. Payin the price now. I am walking around the house in some orange crocs. I feel like some middle age douchebag.
Last edited by Sandman on Wed May 27, 2009 2:54 am, edited 1 time in total.
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Wild Bill
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Re: No attachment to dust

Post by Wild Bill » Tue May 26, 2009 9:47 pm

your sig =D> =D> :happiness:

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Sandman
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Re: No attachment to dust

Post by Sandman » Wed May 27, 2009 11:09 pm

5.27.09
Long cycle 24kg 5 min 54 reps
One arm jerk 54kg 6/6
Pistols superset with climbing rope ladders 10/10, 1 10/10, 2 10/10 3
Heavy bag 3:00 Rounds x 5
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Re: No attachment to dust

Post by Sandman » Fri May 29, 2009 11:38 pm

5.29.09

KB press warm up 24,32,36,40 for a few tried 45kg...denied

Long cycle 32kg 5min 27 reps
One arm LC 40 kg 4min 36 reps (18 per side, one switch at 2 min)
Chins BW +24kg 6,5, followed immediately w/ 5 more w/bw
Juggling 2 16s switch direction each rep 10 reps each direction
Bottom up cleans 32kg 5/5
COC #1 5/5, COC #2 (negatives) 3/3 I can only close the #2 maybe once and that is when I am fresh. My grip strength is poor. Need a 1.5 and then later a 2.5
Get-ups 24kg 5/5
Row 2575m 10 min
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TomFurman
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Re: No attachment to dust

Post by TomFurman » Sat May 30, 2009 4:38 pm

Nice Western approach vs "a push and a pull". Good stuff, Scott.
--Tom
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Sandman
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Re: No attachment to dust

Post by Sandman » Sat May 30, 2009 11:12 pm

Thanks Tom.

Forgot to put two sets of Front squats 155x10 for yesterday. That said I think they are bothering my back as it is quite tight today. I don't usually squat for this reason. Seems like that hasn't changed. Maybe I stick w/ pistols.

5.30.09

Kettlebell press
dbl 24s x8, dbl 28s x 5, dbl 32s x 3
one arm 32kg 5/5, 5/5 one arm 36 3/3

Superset renegade rows 32kg 12/12, 40kg 10/10 with pistols 10/10 (2 sets)

Long cycle 20kg 26 reps in 2 min just to loosen up my back
One arm jerks with 5 sec negative 45kg 8/8

Scorpions 8 reps per side
45 min walk. Back is tight.
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Re: No attachment to dust

Post by TomFurman » Sat May 30, 2009 11:31 pm

DeFranco loosen his psoas with a thera cane. YRG 45 min, old dvd's seem to work with Diamond Cutter and deep squats for me.. My psoas feels like crap from wacky training experiments in my teens.. I also do labor, silat, etc. The mobility from overhead squats seems to help.
Idea-- Litinov's with Pistols..(you can tell I'm reading Dan John's book!)
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Re: No attachment to dust

Post by Sandman » Tue Jun 02, 2009 2:54 am

6.1.09

Rostov again: Long cycle 32kg 2 min 8 rpm
24kg 3 min 10 rpm

One arm LC 40kg 4 min one switch 10/8 10/9
Chins w/ regular JS band for added resistance 10/9
Rows w/ rings 10/10
Ring pushups w/ feet on bosu 15/15
SSB Squats 155x10x2 Just going slow and seeing how my back does
Hindu squats 100 reps x 2 sets ss w some ab bullshit
Run 15 min feet felt good, easing back after a bout of plantar fasciitis
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Re: No attachment to dust

Post by Sandman » Tue Jun 02, 2009 11:14 pm

6/2
LC 32kg 2.5 min 20 reps 3 min rest 3.5 min 24kg 40 reps ==lactate hell
OAJ 54kg 5/5 48kg 10/10
Grip stuff coc 1 5/5 partials w/ coc 2 3/3 Fat bar db curl 60 lb 3/3 2 inch verical bar holds w/ 40 lb 1 min divided doses
Pistols 10/10x2
BUP cleans 24kg 5/5 grip was smoked
Run 20 min
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Re: No attachment to dust

Post by Sandman » Thu Jun 04, 2009 2:41 am

6.3.09

LC 32kg 23 rep 3 min
LC 24kg 43 rep 4 min
OAJ 54kg 5/5
Hindu squat/hindu pushup/ rope climb superset 75/15/and the rope climb was done in ladder format 1-2-3 (3 supersets total, 30 sec rest between supersets) this sucked. :heart:
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Re: No attachment to dust

Post by Sandman » Fri Jun 05, 2009 11:29 pm

6.4.09 off

6.5.09
Long cycle 32kg 3.5 min 26 reps
24kg 5 min 54 reps

OAJ 54kg 5/5, 48kg 10/10
Chins BWx12x2
Pistols 10/10x1
Squat 170x15x1
Run 20min
Also grip stuff w/ COC #1 and partials w/ the 2. Also tried a farmers hold with my pair of 61s. Got 45 sec. Gotta work on that. Also some static holds with my vertical fat bar. (That doesn't sound right)
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Mickey O'neil
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Re: No attachment to dust

Post by Mickey O'neil » Fri Jun 05, 2009 11:33 pm

Very nice training, Sandman. That circuit from June 3rd looks especially wicked...may have to give it a go sometime.

Any updates on the new t-shirts in size medium?

Thanks!
Mickey

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Re: No attachment to dust

Post by Sandman » Tue Jun 09, 2009 1:25 am

6.7
OALC 40kg 10 min 93 reps --- wanted 100. What a pussy I was.

Trap bar deads 155x5 255x5x2

Grip work COC 61kg farmer holds, fat vertical bar holds and curls

Heavy bag 3 min rds x4 (1 min rest between rounds)

6.8

LC 32kg 27 rep 4 min
24kg 10 rep per min x 4 min
28kg 7 rpm x 3 min
Couldn't breathe through my stuffy nose. It sucked.

Flip cleans and flip snatches bunch of sets w. 12s and 16s for fun
Run 20 min
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Re: No attachment to dust

Post by TomFurman » Tue Jun 09, 2009 2:49 am

Running in Vibram's to deal with the plantar issues?
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Re: No attachment to dust

Post by Sandman » Tue Jun 09, 2009 10:03 am

TomFurman wrote:Running in Vibram's to deal with the plantar issues?

Nope. Brooks Adrenaline. I was using nike frees for a long time but I suspect they were fucking up my IT Bands. This is significantly better since switching. I have a flat arch.
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Re: No attachment to dust

Post by Sandman » Wed Jun 10, 2009 2:41 am

6.9.09

LC 32kg 10/10/10/10/8/8/8/8/8 1 min sets alt w/ 1 min rest 80 rep total. That was it. Wasn't fun. The reps seemed easier than the waiting between sets. Lot of oxygen debt at that pace for me. The gymboss kept me honest. I can't understand how these guys can get 80-110 reps in 10 min. :prayer:
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Re: No attachment to dust

Post by Sandman » Thu Jun 11, 2009 1:59 am

6.10.09

LC 32kg 1:40 on 1:00 off x 6 cycles 13/13/13/11/11/10

Grip COC #1 8/8 1.5 4/4 partial 2 3/3
Iron mind Twist yo wrist w 20lb 3 reps each direction
Run 20 min
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Re: No attachment to dust

Post by Sandman » Fri Jun 12, 2009 12:47 am

LC 24kg 4 min 48 reps (that is 3 reps better than I got last time I did Rostov)
OAJ 57kg 5/5x 2 sets
Trap deads 255X8 285x5
Chins bw x10 w/ 3 sec pause at top
Run 20 min
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Damien
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Re: No attachment to dust

Post by Damien » Fri Jun 12, 2009 9:57 am

Just a question... aren't you an MD?
How do you make so much time for training?
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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Shafpocalypse Now
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Re: No attachment to dust

Post by Shafpocalypse Now » Fri Jun 12, 2009 11:56 am

Picked the right specialty.

Apparently, if you don't want to work MD hours, then pathology is the way to go. Sandman isn't a pathologist, but I remember some pathologist bodybuilder with kids saying he worked almost normal hours, even being on call.

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Damien
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Re: No attachment to dust

Post by Damien » Fri Jun 12, 2009 12:44 pm

Yeah, path is probably one of those specialties along with pm&r and derm maybe...
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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Re: No attachment to dust

Post by Sandman » Sat Jun 13, 2009 4:16 pm

Damien wrote:Just a question... aren't you an MD?
How do you make so much time for training?
Yeah I'm an Anesthesiologist. I make time to train because it is important to me. My schedule is highly variable so there are days where I don't train. I also limit my training sessions to about an hour. That leaves time for family and other things that are more rewarding than training. Like anything though you just have to prioritize and do your best not to compromise much on the important stuff.
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Re: No attachment to dust

Post by Holland Oates » Sat Jun 13, 2009 5:13 pm

Sandman wrote:
Damien wrote:Just a question... aren't you an MD?
How do you make so much time for training?
Yeah I'm an Anesthesiologist. I make time to train because it is important to me. My schedule is highly variable so there are days where I don't train. I also limit my training sessions to about an hour. That leaves time for family and other things that are more rewarding than training. Like anything though you just have to prioritize and do your best not to compromise much on the important stuff.
This is the core of my training.

I love how no one has time to workout because the need spend time with their family and yet if they do go straight home from work rather than the woods, the pond, the golf course, the bar, or to ride their motorcycle they sit in front of the TV for hours and ignore said family.

Hey Sandman how often do people you work with that work the same hours as you or less ask you how you make time to work out?: And how many hours of your life have these same people wasted by asking you diet and/or training advice and then never even attempt to implement the advice?

The best thing for me is that my whole family goes to the boxing/MMA gym together and we even train together. I'm a lucky man.

Sorry for cluttering up your log.
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Re: No attachment to dust

Post by Sandman » Sat Jun 13, 2009 7:50 pm

Ed Zachary wrote:
This is the core of my training.

I love how no one has time to workout because the need spend time with their family and yet if they do go straight home from work rather than the woods, the pond, the golf course, the bar, or to ride their motorcycle they sit in front of the TV for hours and ignore said family.

Hey Sandman how often do people you work with that work the same hours as you or less ask you how you make time to work out?: And how many hours of your life have these same people wasted by asking you diet and/or training advice and then never even attempt to implement the advice?

The best thing for me is that my whole family goes to the boxing/MMA gym together and we even train together. I'm a lucky man.

Sorry for cluttering up your log.
You do have a nice set up. Your point about TV is a good one. This is where I make up for time spent training. I don't watch it. I don't even know how to use the remote. The only thing I watch is sports and that is rare. Once in a while I'll watch a DVd movie but I can't remember the last time I even did that. Television is a vast fucking wasteland that has turned Americans into fat drooling idiots. TV has replaced religion as the opiate of the masses for sure.
A few people ask me about training. Most are put off by how simple it is and how much hard work it involves. Most folks are attracted by shit that looks complex and fancy but requires little to no effort on their part. Thanks for the comments.

Todays training 6.13.09

LC 15-15-14-13-13 (2min on 1 off)

oaj 48kg 8/8

grip coc 1, 1.5, 2
bup c&p 24kg 3/3
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Damien
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Re: No attachment to dust

Post by Damien » Sun Jun 14, 2009 12:01 pm

Sandman wrote:
Yeah I'm an Anesthesiologist. I make time to train because it is important to me. My schedule is highly variable so there are days where I don't train. I also limit my training sessions to about an hour. That leaves time for family and other things that are more rewarding than training. Like anything though you just have to prioritize and do your best not to compromise much on the important stuff.
Do you still do nights or busy on-calls? How do you deal with training the day after?

Sorry if I'm asking too many questions, I'm just trying to pick some brains to figure out what may be ahead of me!
Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.
Now look. I've eaten a pice of pie.
When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

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