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PostPosted: Wed May 31, 2017 12:25 am 
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Location: The Usual Gang of Idiots
Tues 5/30/17

Rode the bike to work. Today is 365 days since I've gotten to work any way other than bike or walk.

At home after work:
3k easy row for warm-up and recovery.
Stretch and mobility for 30 minutes, including some handstand practice.

Pretty proud of myself for not getting in the car to go to work for a whole year. My previous streak was maybe 6-8 months.

Need to get back to more calisthenics based training for the upper body. I'm getting good results on moving my weights up on bench and press with the Jugg method, but I don't really have any goals for those lifts. Only weight goals I have are for squat and DL. So I'm moving more toward just doing the Jugg reps for bench and press and then strictly BW and augmented BW for assistance. Keep hammering the squat and DL with barbell assistance.

_________________
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: Thu Jun 01, 2017 12:38 am 
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Joined: Fri Sep 05, 2008 11:13 am
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Location: The Usual Gang of Idiots
Wed 5/31/17

Rode the bike to work.
At the gym after work:
Juggernaut Method, 8s Wave Intensification Phase

Warm-up with hip mobility, box jumps
Squat: work up to 145 x 3, 165 x 3, 175 x 8, 8, 20 Rest ~2:30-3:00 between sets. Lots of huffing and puffing

FS: 155 x 4 x 4 sets, Rest 2:00-2:30 between sets

Walking lunge: 105 x 10 steps l/r x 3 sets, Rest 2:00-2:30 between sets

Swings and pull-ups: 15-20 swings with 24/32 kg bell, 6 pull-ups at very slow pace with a long pause on the bottom x 5 sets

HLR practice x 4 sets

Surprised I got 20 on my AMAP set of squats. Wasn't feeling the sets of 8 and haven't slept worth a shit in a couple of nights. Strong storm rolled through around 2am and I had trouble getting back to sleep. Belted up for the money set. Was spent for FS but lunges were easier than last week. Alternated 10 1-arm swings per side with 24kg and 15 2-arm swings with 32kg.

_________________
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 Jun 02, 2017 10:24 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 6/01/17

Rode the bike to work.

At home after work:
Warm-up with 2k easy row.
30 minutes of mobility and stretching. Used some simple mobility combination drills I found on the Calisthenics Movement youtube channel.

_________________
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 Jun 02, 2017 10:25 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 6/02/17

Rode the bike to work.

At home after work:
Juggernaut Method, 8s Wave Intensification Phase

Warm-up with shoulder mobility
Press: work up to 75 x 3, 85 x 3, 95 x 8, 8, 11, Rest ~2:30 between sets

Calisthenics fun for assistance:
Pull-ups: BW+16kg x 5 x 4 sets, Rest ~2:30 between all sets
Push-ups w/45# plate on back: 10 x 3 sets
Tuck front lever rows x 5 x 4 sets
Slow "perfect" push-ups x 10 x 3 sets

Messed around with handstands and L-sits

_________________
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: Sun Jun 04, 2017 9:03 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
Sat 6/03/17

Rode the bike to the gym before lunch.
Juggernaut Method, 8s Wave Intensification Phase

Warm-up with rope skipping, hip mobility flows, box jumps
DL: work up to 180 x 3, 200 x 3, 215 x 16, Rest 2:30-3:00 between sets

Squat: work up to 195 x 6 x 5 sets, Rest 2:30 between sets.

Push sled + 3 plates x 5 trips up/down the floor. Rest 1:30 between pushes.

HLR and elbow levers x 5 sets

Felt like shit today, but the weights didn't feel bad. Haven't been sleeping well for about a week now. Combo of stress and heat. Used a belt for the squat. Felt like I'm getting used to it. Also learning how to stay tighter. Squats seem to be getting better every time. Kind of makes me wish I was doing some sort of LP program where I could drive the weights up quicker. I'm thinking of making Saturday a sort of LP day where I ad weight every week to my sets of 5-6 until the bar speed slows down. The weight on the DL is too low. But I'll ride this program out and see where I get with it.

_________________
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 Jun 05, 2017 11:15 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
Sun 6/04/17

Row 5k easy in the afternoon.

30 minutes of mobility and stretching in the evening.

_________________
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 Jun 05, 2017 11:39 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
Mon 6/05/17

Rode the bike to work.

At home after work:
Juggernaut Method, 8s Wave Realization Phase

Warm-up with shoulder mobility
Bench: Work up to 100 x 5, 120 x 3, 140 x 2, 150 x 1, 160 x 13
160 x 5 x 2 sets

Calisthenics assistance:
"Archer" pull-ups x 3 l/r x 3 sets
alternated with
Pike push-ups with feet on bench x 8 x 3 sets

Ring dips: BW+24kg x 5 x 3 sets
alternated with
Tuck front lever raises: 4 x 3 sets

"Perfect" form push-ups x 25 slow
"Perfect" form Pull-ups x 8 slow

Parallette abs x a few holds

_________________
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: Thu Jun 08, 2017 12:57 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 6/06/17

Rode the bike to work.

At home after work:
Some static work on the parallettes. L-sit, Press to shoulder stand.
Handstand practice.

Stretch and roll in the evening.

Was too tired and frustrated from work to feel like rowing. Will get to bed early tonight and hopefully feel better 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: Thu Jun 08, 2017 1:04 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
Wed 6/07/17

Rode the bike to work.

At the gym after work:
Juggernaut Method, 8s Wave Realization Phase

Warm-up with hip mobility and rope skipping.
Squat: work up to 120 x 5, 140 x 3, 170 x 2, 180 x 1, 195 x 16!! Rest 2:30-3:00 between heavier sets.
195 x 5 x 4 sets for supplement. Rest 2:30 or so between sets. Felt very strong.

Walking lunge: 105# x 10 l/r x 3 sets, rest 2:00 between sets.

Skills fun for 15:00
Worked on tucked front lever holds and L-sits on the rings. Super strict pull-ups x 8, 5, 5
Snatch 24kg x 5, 6, 7, 8 l/r between static hold practices.

Belted up for the sets of 180 and 195. Can't believe how good the AMRAP set at 195 felt. Had 16 in my head when I started. Could have possibly pushed to 20 reps, but it would have been 4 more singles with a bunch of resting with the bar on my back. Will have a goal of 20 the next time 195 pops up on an AMRAP set.
When I started the Juggernaut Method, my best set at 195 was 7. So a solid 9 rep increase. And the last reps felt better than the 7 did back then. I'll take progress any way I can measure it.

_________________
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 Jun 10, 2017 10:15 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 6/08/17

Rode the bike to work.

At home after work:
Worked on parallette L-Sits and L-Sit press to shoulder stand.

Row 3.5k in ~15 mintues.

_________________
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 Jun 10, 2017 10:23 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 6/09/17

Rode the bike to work.

At the gym after work:
Juggernaut Method, 8s Wave Realization Phase

Warm-up with rope skipping, shoulder mobility
Press: work up to 65 x 5, 70 x 3, 90 x 2, 95 x 1, 100 x 11, 5, 5, 5, Rest 2:30 between sets
Practiced front lever pulls and tucked front levers between sets.

Pull-ups: BW+45# x 3 x 7 sets, rest 2:30 between sets.

Archer push-ups x 5 l/r x 5 sets
alternated with
Tuck front lever rows on rings x 5 x 5 sets

HLR practice for 5 sets.

_________________
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.


Last edited by Alfred_E._Neuman on Sat Jun 10, 2017 10:36 pm, edited 1 time in total.

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PostPosted: Sat Jun 10, 2017 10:34 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 6/10/17

At the gym before lunch:
Juggernaut Method, 8s Wave Realization Phase

Warm-up with rope skipping, hip mobility
DL: work up to 150 x 5, 180 x 3, 210 x 2, 225 x 1, 240 x 10, 5, 5, rest as needed between sets

Squat: work up to 205 x 6 x 4 sets, rest 2:30 between sets. Used a belt on work sets.

BW fun:
Chest to bar pull-ups x 10, 5, 5, 5, 5, rest 2:00 between sets.
Practiced L-sit on rings, and L-sit progressions on the floor between sets.

3 x
skip rope 100 skips
Pseudo planche push-ups x 10

Not a good day, not a bad day. DL felt heavy as all hell. It's usually by far my easiest lift to make progress on, but now the squat seems to have a better groove to it. I've been doing all my DL's with a double overhand grip to keep trixy shoulders from bothering me. May start doing by bigger pulls with straps so grip doesn't even factor in.
Squats felt OK strength wise, but my adductors were sore as hell still from Wednesday. Haven't slept well and have been super stressed about work, so recovery isn't great. Still went up 10# from last week and felt strong.
Enjoying the calisthenics much more than the weights. The barbell feels so regimented and stiff, while the BW stuff feels more natural and "athletic" for lack of a better word.
Was going to push the sled for a bit, but it was hotter than a grease fire in hell at the gym and I was drained today.

_________________
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 Jun 12, 2017 7:02 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
Sun 6/11/17

Row 7k in ~30 minutes, stretch 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 Jun 12, 2017 7:08 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
Mon 6/12/17

Before lunch at the gym:
Juggernaut Method, 8s Wave Deload

Warm-up with shoulder mobility
Bench: work in 5s, 3s, and 2s to a single at 200
Practice handstands between sets

Cals:
Front lever practice x a bunch of holds. These are a slow go. Progress is hard to measure.

Dips: BW+24kg x 5 x 5 sets

Pull-ups (as strict as possible) x 10, 9, 6, 6, 6
Practice Dragon Flags between sets

Skip rope for 10 minutes for conditioning

_________________
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 Jun 14, 2017 8:54 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 6/13/17

Went for a ~6 mile walk with the wife after breakfast.

Row 5k and mow the lawn 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.


Last edited by Alfred_E._Neuman on Wed Jun 14, 2017 9:08 pm, edited 1 time in total.

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PostPosted: Wed Jun 14, 2017 9:06 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 6/14/17

At the gym before lunch:
Juggernaut Method, 8s Wave Deload

Warm-up with hip mobility, rope skipping
Squat: work up to 240 x 1 in sets of 5, 3 and 1, then back off to 205 x 3 x 3 sets.
Got an easy triple at 225 on the way up. 240 was an easy single at my training max for this wave.

DL: work up to 245 x 3 x 3 sets
Straight bar dips x 5 x 5 sets worked in between sets of DL

Band assisted Front Lever pulls x 5 x 5 sets

Push-ups with feet on box: 20 x 3 sets, switching grip width every few reps.

Pull-ups: 10>1 = 55 reps
Practiced L-sits between sets.

Stretch and mobility in the afternoon.

Low energy but good strength today. Surprised how easy the triple at 225 felt. And the single at 240 was easier than the single at 225 last cycle. Progress is progress. Am going to swap out the walking lunges for some medium DL's for the next wave and see how things go. Haven't been making progress on the DL like I usually do and I'm thinking it's a lack of weekly volume. I'd like to get to nothing but BW/weighted BW for everything but squat and DL.

Took the week off due to stress at work and to be with the wife on her birthday week. Not doing any traveling, just hanging out, catching up on house work, and getting some relaxation time. Going out for her birthday tonight and going to see Neil Degrasse Tyson tomorrow night.

_________________
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 Jun 16, 2017 9:43 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
Thurs 6/15/17

Easy 30 minute row before lunch.
Stretch and mobility 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: Fri Jun 16, 2017 9:21 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 6/16/17

Rode the bike to the coffee shop, then to the gym.
Juggernaut Method, 8s Wave Deload

Warm-up with rope skipping, shoulder mobility, HS practice.
Press: Work up to a single at 125 over several sets.
Worked on Front Lever pulls between sets of press.

Calisthenics:
Pull-ups: BW+45# x 4 x 5 sets, rest 1:30 between sets.

Pike HSPU with feet on a high box: 8 x 4 sets

Tucked Front Lever rows on the rings: 5 x 3 sets
alternated with
Ring Push-ups: 16 x 3 sets, alternating hand positions every rep

Skin the Cat: 3 x 4 sets, tucked on rings

_________________
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: Sun Jun 18, 2017 10:18 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
Sat 6/17/17


Rode the bike to the coffee shop, then to the gym.
Juggernaut Method, 8s Wave Deload

Warm-up with rope skipping, hip mobility. Practiced handstands.
DL: Work up to a single at 295, 245 x 3 x 2 sets

Squat: work up to 210 x 6 x 3 sets

Pistols: 5 l/r x 3 sets
alternated with
Dips: 10 x 3 sets

Practiced L-sits and did a few sets of HLR

100 double-unders for fun.

An hour or so of yoga/stretching in the evening.

_________________
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 Jun 19, 2017 11:14 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
Sun 6/18/17

Walk for ~40 minutes before breakfast.

Row 30:00 before lunch.

Stretch and mobility in the evening.

_________________
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 Jun 19, 2017 11:43 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
Mon 6/19/17

Rode the bike to work.

At home after work:
Juggernaut Method, 5s Wave Accumulation Phase

Warm-up with shoulder mobility. Handstand practice.
Bench: work up to 150 x 5, 5, 5, 5, 5, 17, Rest 2:00 between sets, 3:00 before AMRAP set.

Calisthenics:
Front Lever practice: Tuck FL x max hold x 4, Band assisted FL pulls x 5 x 4 sets

Dips: BW+24kg x 6 x 3 sets

Pull-ups/chin-ups x 12, 10, 10, 10, 10, 10 = 62 reps. Alternated grip each set.
Various push-ups thrown in between sets of pull-ups

Messed around with HLRs

_________________
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 Jun 21, 2017 9:06 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 6/20/17

Rode the bike to work.

Row 30 minutes easy after work.
Stretch before bed.

_________________
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: Thu Jun 22, 2017 11:57 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 6/21/17

Rode the bike to work.

At home after work:
Juggernaut Method, 5's Wave Accumulation Phase

Squat: Work up to 180 x 5, 5, 5, 5, 5, 11, rest 2:00 between sets, 3:00 before ARMAP set.

DL: Work up to 240 x 3 x 4 sets, rest 1:00 between sets.

Calisthenics:
Pistols: 5 l/r x 4 sets, alternating legs
Straight bar dips: 5, 5, 5, 6, 6
Skin the cat: 4, 4, 5, 5, working on Back Lever on each rep.
Dragon Flag work x a few sets

Legs were dead as all fuck today. Just can't fit a lot of squatting into my life. Riding to work, standing on concrete all day, and doing any other physical stuff I want to do is just making me sore all the time. Feel stiff and slow. Thinking of just going back to a BW focus with barbell Deadlifts for a full body pull and call it good. Still like to row/ride/hike a few times a week, and DL doesn't take nearly as much as the squat when pushed at the levels I lift.

_________________
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 Jun 26, 2017 11:27 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
Thrus 6/22/17

Rode the bike to work and back.

Row 30:00 before supper. 7k meters.

_________________
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 Jun 26, 2017 11:28 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 6/23/17

Joint mobility, Dragon Flag and L-sit practice before breakfast.

Rode the bike to work and back.

Went out to eat and have a few drinks after work, so no training 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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