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PostPosted: Sat Mar 18, 2017 12:56 am 
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Sgt. Major
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Location: The Usual Gang of Idiots
Fri 3/17/17

Rode the bike to work and back.

Bench:
Warm-up
155 x 6, 6, 5, 5, 5, 5, 4 1:30 rest between sets. Stopped when I couldn't get 5.

Pull-ups: 10, 9, 7, 7, 6, 6,

Messed around with clubs and push-ups.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Mar 18, 2017 5:11 am 
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Do you know of a good place to buy clubs?

PS. I like the style of this.


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PostPosted: Sat Mar 18, 2017 6:21 pm 
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Location: The Usual Gang of Idiots
Benny, I have a set of 15# clubs from Sonnon. I've heard good things about the Onnit clubs, and I'll probably get some of those from Rogue when I'm ready to move up in weight. http://www.roguefitness.com/onnit-steel-clubs

Thanks for reading.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Mar 18, 2017 7:47 pm 
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Location: The Usual Gang of Idiots
Sat 3/18/17

In the afternoon:
warm-up with hip mobility

Squat: work up to 175 x 3 x 10 sets, rest ~1:30 between sets.
DL: Work up from 135 to 205 in sets of 5. All reps double overhand and paused on the floor.

Messed around with clubs and BW abs/low back.

Working on Prasara yoga to go along with the Primal Stress program. So I got the book and A series flows DVD. Total step beyond any vinyasa yoga I've done before. Say what you want about Sonnon, that cat can move.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon Mar 20, 2017 12:44 pm 
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So true. I pulled out the same Prasara DVD a few weeks back with plans to start doing it instead of my normal Swenson Ashtanga Yoga, just to get a good mix of mobility and flexibility at the same time. I need to get started on it. Let me know your thoughts once you start it.
Quote:
Working on Prasara yoga to go along with the Primal Stress program. So I got the book and A series flows DVD. Total step beyond any vinyasa yoga I've done before. Say what you want about Sonnon, that cat can move.

_________________
http://vimeo.com/57124468

https://vimeo.com/72300807

Image


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PostPosted: Mon Mar 20, 2017 11:44 pm 
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Sgt. Major
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Posts: 4634
Location: The Usual Gang of Idiots
Sun 3/19/17

Rucked 7.5 miles in the AM along the Atlanta Marathon route near us to cheer runners.

Intu-Flow and Prasara practice in the PM


Mon 3/20/17

Walked to work and back, 2.5 miles each way.

After work:
Bench: warm-up to 155 x 6, 6, 5, 5, 5, 5, 5, 4 Rest 1:30 between sets
Pull-ups: 11, 9, 8, 6, 6

Front Lever pulls x a few
alternated with
Back bridges

Push-ups x a few sets with elbows tight to torso.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Mar 22, 2017 11:19 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Tues 3/21/17

Walked to work and back, 2.5 miles each way.

Intu-Flow beginner
Lateral Line flow


Wed 3/22/17

Rode the bike to work

Squat: warm-up to 175 x 4 x 4 sets, 3 x 5 sets, 1:30 rest between sets.

DL: 135 x 5, 185 x 5, 205 x 5, 225 x 5, double overhand, all reps paused on the ground.

BW fun:
Pistols, hanging knee raises, front lever work, back bridges. Just dicking around.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri Mar 24, 2017 11:10 pm 
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Sgt. Major
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Location: The Usual Gang of Idiots
Thurs 3/23/17

Walked 2.5 miles to work, walked for ~1.75 hours home. Nice evening.


Fri 3/24/17

Rode the bike to work.

Upper body:
Bench: warm-up to 155 x 7, 6, 6, 6, 5 ~ 2 minutes between sets, stopped when 5 reps got grindy

Pull-ups: BW+12kg x 5 x 5 sets

Dips: 10 x 3 sets
alternated with
Chin-ups: 5 x 3 sets

Messed around with clubs and L-sits for 10 minutes.
Alternating shield casts, swipes w/15# clubs

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Mar 25, 2017 4:33 pm 
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Location: The Usual Gang of Idiots
Sat 3/25/17

Before lunch:
warm-up with rope skipping

Squat: warm-up to 175 x 5, 5, 5, 5, 5, 5, 4, 4, rest 1:30 between sets. Stopped when I couldn't get 5 smooth reps.

DL: 135, 185, 205 x 5, 235 x 3

BW fun for ~15 minutes to finish out
Pistols, cossack lunges, front lever and elbow lever work, knee raises

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon Mar 27, 2017 12:37 am 
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Posts: 4634
Location: The Usual Gang of Idiots
Sun 3/26/17

Took an easy bike ride around the city before lunch.

Worked on Intu-Flow and Prasara for an hour in the afternoon.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon Mar 27, 2017 11:24 pm 
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Posts: 4634
Location: The Usual Gang of Idiots
Mon 3/27/17

Rode the bike to work.

After work:
Bench: warm-up to 155 x 7, 165 x 3 x 6 sets, rest ~1:30 between sets

Pull-ups: Wide grip pulling to each side alternating x 3, 3, 3, 3 l/r
Regular pull-ups x 7, 7, 7

Push-ups with feet on a bench: 20 x 3 sets
alternated with
front lever practice

Club shield casts and mills for shoulders
alternated with
L-sit practice

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Mar 29, 2017 10:19 pm 
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Posts: 4634
Location: The Usual Gang of Idiots
Tues 3/28/17

Rode the bike to work.

Worked on Prasara yoga in the evening. Forest Flow and the beginning of Tumbleweed.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Mar 29, 2017 10:19 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Wed 3/29/17

Rode the bike to work.

After work:
Squat: Work up to 175 x 6 x 6 sets, rest 1:30 between sets. Got pretty grindy toward the end. Stopped when I needed 2 breaths.

FS: 105 x 8 x 3 sets

Hang cleans: 105 x 3 x 3 sets from below knees. When I get up to 135 these will be from the floor.

BW fun:
hanging knee raise, front and elbow lever practice.

Have noticed that my back is much stronger than my legs on the squat, so when the going gets tough I lead with the hips out of the hole. Going to throw FS in once a week with light weights and perfect form to try and bring legs up to par. Will work hang cleans for low reps on those days, and keep working up to a hard set of 5 DL on the other day.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri Mar 31, 2017 10:32 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Thurs 3/30/17

Walked 2.5 miles to work, walked for ~1.5 hours home.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri Mar 31, 2017 11:17 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Fri 3/31/17

Rode the bike to work.

BW upper body after work:
Warmed-up with handstand and front lever practice. Slow going.
DIps/Pull-ups: BW+12kg x 7/5, 7/5, 7/5, 7/5, BW x 10/8, 10/8, 10/8, 10/8
Rest ~45 seconds between dips and pull-ups, 2:00 between sets.

Push-ups/ring rows with feet on a bench: 20/10, 18/10, 16/10, short rests = THA PUMP!

L-sit practice alternated with clubs for shoulder health (mills, swipes, casts)

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Apr 01, 2017 4:16 pm 
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Location: The Usual Gang of Idiots
Sat 4/01/17

Before lunch:
Skip rope for a few minutes to warm up.
Squat: work up to 185 x 3 x 10 sets, rest 1:30 between sets. Felt very good on the squat.
DL: work up to 240 x 3 x 5 sets, double overhand and all reps paused on the floor. Long rests.

BW fun for 15 minutes.
Pistols, HLR/HKR, bridges, elbow levers.

Best my squat has felt in a long time. Feel like I'm finally getting the set-up close to right. Reps were smooth.
Focusing on my DL set-up as well.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Apr 04, 2017 12:58 am 
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Posts: 4634
Location: The Usual Gang of Idiots
Sun 4/02/17

Ruck walk with the wife through Candler Park neighborhood in the AM.

Intu-Flow and Prasara work in the afternoon.

Spent the rest of the day cleaning out all of our unused stuff and getting it to the used/donation stores. This will continue nearly all week as we minimize our shit. Don't want to get down to the "I only own 100 things" level, but pretty minimal.

A plan slowly forms on fitness.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Tue Apr 04, 2017 1:01 am 
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Sgt. Major
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Posts: 4634
Location: The Usual Gang of Idiots
Mon 4/03/17

Walked to a new coffee shop that just opened in the morning.

In the afternoon:
Upper body:
Warm-up with Intu-Flow upper body and skin the cat.

Bench: warm-up to 165 x 4 x 6 sets
Bent rows: 50kg x 10 x 4 sets, controlled

Dips: BW x 12 x 4 sets on the rings
alternated with
Pull-ups: 7 x 4 sets, very controlled

HLRs for a few low rep sets.

A plan continues to coalesce.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Apr 05, 2017 12:24 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Tues 3/04/17

Went for an easy bike ride to Piedmont Park with the wife in the AM.

Movement/yoga in the afternoon, with a walk around the neighborhood after supper.

Nice day. I'm taking the week off to spend time with my wife over her spring break.
Will squat and DL tomorrow.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Apr 05, 2017 7:42 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Wed 3/05/17

Before lunch:
Warm-up with mobility and rope skipping
Squat: Work up to 185 x 4 x 7 sets. 1:30 rest between sets. Got grindy.
FS: 115 x 8 x 3 sets. Full rest.
DL: work up to 245 x 3 x 3 sets. All reps paused, double overhand.

Worked on levers, L-sit, and handstand for a few minutes. These strength/skill things are going to take my long and narrow self a long time to get.

My basic outline that I've been toying with for a while is starting to make some sense to me. Work the squat and DL for lower body strength. Once I stall on my current progression on the squat, I'll need to follow a real plan. Probably a 5/3/1 thing with a volume hack since 3-6 sets of squatting a week ain't gonna get it for me.
Upper body will be focused on BW, with the basic weighted dips and pull-ups as the brute strength component. But a major focus on skills such as freestanding handstands, levers, L-sits, 1-arm pull-up progressions, etc. This flows in better with my final piece to the strength puzzle which is some form of movement based training like Sonnon's flows, MoveNat, Ido, whatever. Just a way to get comfortable moving myself through different ranges. I move like shit and I need to fix that. I need to pick a system and start at jump street and build up.

"Cardio" will be handled with ruck walks, easy bike riding, and easy rowing. No intervals cause I don't feel like it right now. Much of this stuff will be taken care of with my commutes to work.

Anyone reading this, feel free to critique.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Wed Apr 05, 2017 7:47 pm 
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Posts: 4634
Location: The Usual Gang of Idiots
Note: been working out at Atlanta Barbell this week, since my wife and I are off work and we wanted to try it out and see if it's for us. So we bought a week pass to give it a go. They're a Starting Strength gym, with 10 cages, 3 oly platforms, and shit tons of iron.
Haven't made up my mind yet, but it's refreshing to be in a gym that's about moving big weights and nothing else. Feel like I'd be able to get some good coaching on the lifts, and they're not so caught up on Rips method that they'd shit on 5/3/1, Juggy, 50/20 if you felt like that's where your results would come from.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri Apr 07, 2017 7:09 pm 
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Posts: 4634
Location: The Usual Gang of Idiots
Thurs 4/06/17

Walked for an hour in the morning.
Bunch of mobility flow in the afternoon. Working in back bridges/spinal mobility, handstands, hip mobility. Also having fun with basic crawling patterns from the MovNat site. Pretty fun.

Will hit the gym for some upper body tomorrow.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Fri Apr 07, 2017 7:12 pm 
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Posts: 4634
Location: The Usual Gang of Idiots
Fri 4/07/17

Before lunch:
Warm-up with mobility for shoulders, spine, and hips.
Skipped rope.

Press: work up to 95 x 5 x 3 sets
PP: work up to 2 singles at 115
Front lever practice between sets of presses/PP. Can pull myself up into a good tuck position from hang, and maintain the tuck for a bit.

Pull-ups: 10, 9, 8, 7, 7, all very strict
alternated with
Push-ups: 25, 25, 20, 20, 20
~1:30 between exercises

L-sit practice.

May mess around with handstands this afternoon.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Sat Apr 08, 2017 4:20 pm 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sat 4/08/17

Before lunch @ Atlanta Barbell:
Warm-up with rope skipping and hip mobility
Squat: Work up to 185 x 5 x 7 sets, rest 1:30 between sets. Nice and smooth reps. Better than the sets of 4 on Wednesday.

DL: 5 x 135, 185, 225, 245, 245, 2 x 265, resting as needed.

Pushed the sled w/2 x 45# plates x 5 trips up and down the floor, rested 2:00 between trips.

Pistols, HS, L-sits on rings for fun for 15 minutes.

Will do some stretching and mobility this afternoon.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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PostPosted: Mon Apr 10, 2017 12:09 am 
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Sgt. Major
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Joined: Fri Sep 05, 2008 11:13 am
Posts: 4634
Location: The Usual Gang of Idiots
Sun 4/09/17

Mobility and handstand practice for an hour in the afternoon.

Easy 5k row before supper.

_________________
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.


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