The Big Lick Strength Emporium

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

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grip junky
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Re: The Big Lick Strength Emporium

Post by grip junky » Tue Jan 10, 2012 5:44 pm

1/7/12
fooled around with kbs and hardy handshake

1/8/12
threw

1/9/11

barbell dl
257lbs 1set 3reps 357lbs 5sets 3reps

fooled with dips, kbs and med ball

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Re: The Big Lick Strength Emporium

Post by grip junky » Fri Jan 13, 2012 5:50 pm

1/11/12

highbar squat
147lbs 1set 3reps 237lbs 1set 3rep 272lbs 5sets 3reps

fooled around with kbs, med ball and forearm bar biceps curl

1/12/12

kb clean and press
70lbs 1set 2reps 88lbs 1set 1rep 70lbs 1set 2reps 88lbs 1set 1rep
same
same
same
same

fooled around with lifeline power wheel,sand bag hammer winds,ring pull ups and foot work

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Re: The Big Lick Strength Emporium

Post by grip junky » Tue Jan 17, 2012 6:10 pm

I have had to take a bitter pill, I am not getting stronger and I am going backwards. I have not been stretching like I should and I am a mess. The first of the year I started to stretch and use the stick but not near as much as I should. WF could not have come at a better time for me. I was hooked up with a template, was told for every minute I am in the gym I need to be stretching, foam rolling and the stick. 1 hour for 1 hour. I need to try and make 10,000 throws for the next year. It does not have to be field throws, a bunch of the work can be done with med balls. I am no longer going to focus on a big lift and then small lifts. this is what I am going to be doing - loaded carry, squat, hinge, pull, push. No barbell dl. I am going to give this a try for the next 13 weeks.

1/16/12

cb warm up

farmers walk (weight each hand) 1 trip about 37 steps
112lbs 2trips 202lbs 2trips

kb swing
115lbs 5sets 5reps

kb patato bag squat
88lbs 5sets 5reps

kb hang clean
88lbs 5sets 3reps

dips
bw 3sets 5reps
Last edited by grip junky on Wed Jan 18, 2012 5:52 pm, edited 1 time in total.

grip junky
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Re: The Big Lick Strength Emporium

Post by grip junky » Wed Jan 18, 2012 5:51 pm

1/17/12

cb warm up

all kinds of med ball throws
30lbs around 62 throws

sand bag winds
20lbs 5sets 3reps

bound and jumps
5sets 2reps

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tough old man
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Re: The Big Lick Strength Emporium

Post by tough old man » Wed Jan 18, 2012 5:54 pm

I am no longer going to focus on a big lift and then small lifts. this is what I am going to be doing - loaded carry, squat, hinge, pull, push. No barbell dl. I am going to give this a try for the next 13 weeks.

1/16/12

farmers walk (weight each hand) 1 trip about 37 steps
112lbs 2trips 202lbs 2trips

kb swing
115lbs 5sets 5reps

kb patato bag squat
88lbs 5sets 5reps

kb hang clean
88lbs 5sets 3reps

dips
bw 3sets 5reps
Look forward to seeing how this works for you. I may have missed it but what are you going to be doing for mobility?
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

grip junky
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Re: The Big Lick Strength Emporium

Post by grip junky » Wed Jan 18, 2012 6:11 pm

I am working on just basic stretching from the book by bob anderson, and some stuff out of the book bullet proof. I met the guy from the bullet proof at wf and he showed me a bunch of stuff, I have been doing it the last few days and it has been great.

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Re: The Big Lick Strength Emporium

Post by grip junky » Thu Jan 19, 2012 5:52 pm

The pgs I have been working on out of the book stretch are for the most part 112 and 113. The name of the other book is Becoming Bullet Proof. Tim Anderson is one of the writers and the one I met at WF. I was introduced to him and he started showing me stuff. Never said he had a book. I asked where I could learn more, that is when he said he had a book out. I thought that it was very cool that he was not tring to sell his book that I had to buy one.

1/18/12

kb clean and press (push and pull)
70lbs 1set 2reps 88lbs 1set 1rep 70lbs 1set 2reps 88lbs 1set 1rep
same
same
same

zerchers fast squat
135lbs 1set 3reps 185lbs 3sets 2reps

waterbury crucifix I did not get this one. The template giver was all about it so I gave it a try. This is the last time I will do this one

sandbag carry about 65steps each trip
about 170lbs 4 trips

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tough old man
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Re: The Big Lick Strength Emporium

Post by tough old man » Fri Jan 20, 2012 3:28 pm

Thanks for the info GJ!
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

grip junky
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Re: The Big Lick Strength Emporium

Post by grip junky » Fri Jan 20, 2012 5:53 pm

Anytime, the stretch book is just basic stretching, but I think it is a great book. I am very detrained in that kind of thing so I felt the Tim anderson stuff immediately. I would have never thought that a minute for a minute would be that big a deal, but it is just the start and I feel better today than I have in a long time. The minute for a minute came from DJ not Tim.

1/19/12
cb wu

did a bunch of med ball throws with 30lbs and 12lbs ball. did some sandbag throws with 55lbs sand bag. about 92 total throws

kb overhead carry with two kbs 53 and 70 switched hand around 26 steps

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Re: The Big Lick Strength Emporium

Post by grip junky » Mon Jan 23, 2012 5:45 pm

1/21/12
cb warm up

farmers walk about 37 steps one trip
112lbs 2trips 212lbs 4trips

barbell goodmornings from rail
135lbs 1set 5reps 225lbs 3sets 3reps

kb front squat
53,70 3sets 5reps 70,53 3sets 5reps

kb hang snatch
70lbs 5sets 5reps

keg clean and press did a buch of singles


1/22/12
shot
12lbs 27 throws

stone
22lbs 8 throws

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Re: The Big Lick Strength Emporium

Post by grip junky » Wed Jan 25, 2012 5:56 pm

1/23/12
cb wu

barbell highbar squat
147lbs 1set 3reps 237lbs 1set 3reps 267lbs 3sets 3reps

sand bag carry 1trip about 65 steps
170lbs 5trips

ghr
bw 7sets 5reps

dips
bw 5sets 5reps

kb cleans no swing
115lbs 5sets 2reps

1/24/12
cb wu

med ball throws
30lbs 39 throws 12lbs 48throws

bound and jump
5sets 2reps

sand bag winds
2sets 3reps

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Re: The Big Lick Strength Emporium

Post by grip junky » Wed Jan 25, 2012 5:57 pm

I have still been doing my stretching and junk

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Re: The Big Lick Strength Emporium

Post by grip junky » Thu Jan 26, 2012 5:35 pm

1/25/12
cb warm up

farmers walk
112lbs 2trips 212lbs 2trips 217lbs 2trips

sandbag bear hug squats
170lbs 3sets 5reps

hypers
bw 6sets 5reps

kb clean and press
70,53lbs 1set 2reps 88lbs 1rep 53,70lbs 1set 2reps 88lbs 1set 1rep
same
same

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Re: The Big Lick Strength Emporium

Post by grip junky » Fri Jan 27, 2012 5:44 pm

12/26/12
cb wu

did a about 116 med ball throws 30lbs, 15lbs and 20lbs.

The 20lb med ball is a sheaf that a friend of mine made, that came out round and did not throw well. I have had to cover it with tape and now I have stop being lazy and recovered it. So now I can use it again.

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Re: The Big Lick Strength Emporium

Post by grip junky » Tue Jan 31, 2012 5:46 pm

1/28/12
was hunting up in the hills, for a few hours. then did some stone lifting and carrys.

1/29/12
threw lt weight and shot

1/30/12
cb wu

kbs over head carry 1 trip about 55 steps
70,53lbs 3trips 53,70lbs 3trips

fast zerchers finish on toes
135lbs 1set 3reps 185lbs 3sets 3reps

kb two hand swing
115lbs 5sets 5reps

kb hang snatch (did them through out the workout)
70lbs 10sets 3reps

thick bar press out of rack
150lbs 1set 3reps 170lbs 1set 3reps 190lbs 1set 1rep 200lbs 1set 1rep 205lbs 1set 0reps 205lbs push press 1set 1rep

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Re: The Big Lick Strength Emporium

Post by grip junky » Wed Feb 01, 2012 5:46 pm

1/31/12

med ball throws of all kind
30lbs 66 20lbs 15 12lbs 31

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Re: The Big Lick Strength Emporium

Post by grip junky » Thu Feb 02, 2012 5:36 pm

2/1/12
cb wu

farmers walk
112lbs 2trips 217lbs 2trips

kb front squat
53,70lbs 2sets 5reps 70,53lbs 2sets 5reps

db one arm flat bench
70lbs 3sets 8reps

kb hang clean
5sets 3reps

kb two hand swing
88lbs 3sets 10reps

ghr through out work out
bw 6sets 5reps

grip junky
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Re: The Big Lick Strength Emporium

Post by grip junky » Mon Feb 06, 2012 5:48 pm

2/2/12
cb warm up

all kind of med ball throws
30lbs 91 throws 20lbs 20throws 12lbs 36throws

jump ups
3sets 2reps

2/4/12
cb warm up

barbell high bar squat
147lbs 1set 3reps 237lbs 1set 3reps 272lbs 3sets 3reps

sand bag carrys
175lbs 3trips

kb two hand swing
115lbs 5sets 5reps

kb hang snatch
53lbs 3sets 10reps

2/5/12
cb wu

did all kinds of med ball throws
30lbs 72 throws, 20lbs 25 throws, 12lbs 28 throws

thick bar press out of rack
150lbs 1set 5reps 160lbs 1set 3reps 165lbs 1set 3reps
As I typed that I do not know why I did not keep going with 5reps. Had them,I need to push more and I am going to start.

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Re: The Big Lick Strength Emporium

Post by grip junky » Wed Feb 08, 2012 5:47 pm

2/7/12
cb wu

kb clean and press
70,53lbs 1set 3reps 88lbs 1set 2reps 53,70lbs 1set 3reps 88lbs 1set 2reps
same
same

kbs over head walk
70,53lbs 3trips 53,70lbs 3trips

kb front squats
70,53lbs 2sets 5reps 53,70lbs 2sets 5reps

kb swing with bands
70lbs 2sets 5reps

grip junky
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Re: The Big Lick Strength Emporium

Post by grip junky » Thu Feb 09, 2012 5:34 pm

1/8/12
cb wu

threw med balls
30lbs 101throws 20lbs 24throws 12lbs 30lbs

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Re: The Big Lick Strength Emporium

Post by grip junky » Mon Feb 13, 2012 5:59 pm

2/9/12
cb wu

farmers walk
112lbs 2trips 217lbs 4trips

sand bag squats
175lbs 3sets 5reps

kb clean
115lbs 5sets 2reps

db press
70lbs 3sets 3reps

hypers
bw 7sets 5reps

2/11/12
billy the soccer gimp and Sarah the super fit, easy on the eyes crossfit girl and she is also a librarian. Came down to the strength Emporium for a workout.

aces=1 jacks=11 queens=12 diamonds=13
Deck of cards workout
spades- kb two hand swing
clubs- push up
hearts- kb high pulls
diamonds- bw squat

for a finish we did life line wheelbarrows.

This was a hard workout for me and the soccer gimp. we did keeped it moving. the reps were clean.

She was fast and at times not so clean, we held her up some (a bunch).

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Mickey O'neil
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Re: The Big Lick Strength Emporium

Post by Mickey O'neil » Mon Feb 13, 2012 6:02 pm

Sounds like a tough workout. It always helps to have a hot chick to train with.

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tough old man
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Re: The Big Lick Strength Emporium

Post by tough old man » Mon Feb 13, 2012 11:13 pm

Super fit sexy librarian? NICE ! Photos?
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

grip junky
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Re: The Big Lick Strength Emporium

Post by grip junky » Tue Feb 14, 2012 5:43 pm

It was a tough workout, it hurt me. No pics, just the one in my mindseye.

2/12/12
cb wu

all kinds of med ball throws. 30lbs-121throws 20lbs-19throws 12lbs-14throws

2/13/12
I was going to go home and take a nap I was very tired, but I did about 40 minutes of clubbells and punching bag. Nothing hard just nice and easy, felt better after.

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Re: The Big Lick Strength Emporium

Post by grip junky » Wed Feb 15, 2012 5:39 pm

2/14/12
cb wu

threw med balls around
30lbs-106 throws, 20lbs 25 throws, 10lbs 13 throws

sandbag winds
20lbs 3sets 3reps

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