Steroids, Strippers, and Strip Mall Ninjas

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

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Fuzzy Dunlop
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Re: Wallowing in Shame

Post by Fuzzy Dunlop » Wed May 22, 2013 1:23 am

Week beginning 5/20

M: OFF

T: BP 225x9; Clean+ OHP 140x8,6,6,5,5; 5 rounds DBBP 75sx10 + TbarRow x8 + back extensions x 10

W: squat 315x5,5,11barefoot; 225x5x3 wide low box; row 4x500 2min rest. 138,142,148,147.

R: Off work event

F: Off last outing with Little Brother.

S: AM: BP 135x8,5 185x5, 225x3, 245x2, 255x2, 260x2x2, 265x1, 275Fail; 225x5, 185x12, 135 to failure; OHP 135x5,155x3,165x1; Heading to RI, maybe try to get back on the surfboard. I'll certainly be providing some laughs for everyone if I can manage to paddle out.
hour or two in the surf 3-4 ft, still couldn't get up on the funboard. less scary than last time. still suck at paddling.

S: OFF
Ed Zachary wrote:Best meat rub ever is Jergen's.

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Re: Wallowing in Shame

Post by Fuzzy Dunlop » Wed May 29, 2013 2:49 am

Week beginning 5/20

M: OFF drive home from RI

T: OFF worked too late

W: BP 235x5,5; Squat 315x5,365x5; OHP 155x4,3; Dead 315x5,365x5; jump rope, row 500m 1:34.

R: OFF - packing/moving, last night out at work

F:

S: flying out west

S: profit!
Ed Zachary wrote:Best meat rub ever is Jergen's.

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Re: Wallowing in Shame

Post by Fuzzy Dunlop » Sat Jun 08, 2013 6:47 pm

Took a week off

Sat 6/8: squat 315x5x2, BP 209x5x2, dead lift 315x5x2, ohp 132x5x2, pull ups 5,5; 3rounds farmers walk w 240? + swing 32kg x20 farmers walk back, Kroc row 110x5x2

Joined AFP. gym has some awesome stuff: ghr, tires, sledges, farmers bars, rings, sled, elitefts 1" power racks with platforms, tons of kettle bells up to 48kg, DBs up to 60kg, turf area, heavy bags, sandbags, club bells, only bars and bumpers.
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Re: Wallowing in Shame

Post by Holland Oates » Sat Jun 08, 2013 7:39 pm

Sounds like kickass gym.


Mix the ON vanilla with orange juice. Tastes like a creamsicle. I do that or dump a shitload of Hershey's chocolate syrup and a little coffee in it when you mix it with milk or water.

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Re: Wallowing in Shame

Post by Fuzzy Dunlop » Sat Jun 08, 2013 11:33 pm

Ed Zachary wrote:Sounds like kickass gym.


Mix the ON vanilla with orange juice. Tastes like a creamsicle. I do that or dump a shitload of Hershey's chocolate syrup and a little coffee in it when you mix it with milk or water.
I have done the coffee with good results (and proto-style immediate shitting). I left that stuff at my desk in Boston tho. Never thought of oj, but that probably would have helped immensely.

Really excited about this gym, just going to try and keep to myself as D'aquisto said the owners may be a little wacky. It's basically a large @fit where you have open gym all the time. Embarrassed myself on GHD today.
Ed Zachary wrote:Best meat rub ever is Jergen's.

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Re: Wallowing in Shame

Post by Fuzzy Dunlop » Tue Jun 11, 2013 1:37 am

Week beg 6-10-13

M: squat 140kg x5, BP 100kgx6, OHP 65kgx5, RDL 100kgx5x2, pull-upx5x2, dipsx10x2, rolloutsx5x2

T off traveling

W off traveling

R squat 140x5, 160x2 (new Bs too squishy); BP 105x5 pretty easy; deficit dead off 2mats 140x5, 160x5?; 3 rounds 5 pull-ups, 20 swings 32kg, 10 dips, farmers lap one plate each end, rollout x8.

F squat 155x5, BP 105x5 not easy as pd, dead lift 170x3, 3rounds: 5+5 tgu 16 kg, 5+5 Kroc row 50kg.

S BP 100x5, 90x5x5; safety bar box sq 150x5, some GHD progression, maybe something else?

S

Overdid it first day back last Saturday. Very sore/cramping up Monday. Hard to get into bottom of squat. Took it pretty easy. Hopefully can get back after it on Thursday.

Thursday went well.
Ed Zachary wrote:Best meat rub ever is Jergen's.

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Re: Wallowing in Shame

Post by Fuzzy Dunlop » Tue Jun 25, 2013 1:44 am

Almost a full week off for unpacking and client meetings early in the week.

Friday: BP bunch of singles @ 110, couple heavy squat singles, some other shit... can't remember

S/S: Off unpacking/errands, etc.

Pretty much done unpacking, finally.
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Re: Wallowing in Shame

Post by Fuzzy Dunlop » Tue Jun 25, 2013 2:04 am

I've been fucking around with modified Dan John 40 day style 2x5s since I moved to Cali. I kind of like it. I'm going to give this a legit go.

Here's the plan: M, T, W, F, S

Squat
Bench Press
Deficit Deadlift
KB Swing
BW Medley

For the deads I'm standing on two stacked stall mats, maybe about 1.5". The plan is to do them dead stop. I know I shouldn't fuck with Dan's stuff but I really want to use this 40 days to try and get a legitimate, non-embarrassing GHD down, I don't want to ditch the ab work or upper body pulls, and my bench sucks so I'd like to add a BW upper body exercixe. I light of this and due to the fact that I subbed the squat for the upper body pull, I'm going to do a BW medley consisting of GHD, Pull Up, Dip, and teh Abz.

Going to try and include a Tuscherer style RTS rating for each BIG3 set.

For warm up I'm trying to work in some neck work, goblets, windmills/halo. Would also like to work in some kind of conditioning. Hopefully that entails swimming/surfing or riding a bike on the weekends. May involve heavy carries or sledwork at the gym. Maybe some light, high rep dumbell curls for elbow rehab and general beachyness.

After day 2 I'm contemplating doing front squats since the deads and GHD are so posterior chain dominant.
Last edited by Fuzzy Dunlop on Wed Jun 26, 2013 1:57 am, edited 3 times in total.
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Re: Wallowing in Shame

Post by Fuzzy Dunlop » Tue Jun 25, 2013 2:09 am

6/24 - Day 1

Squat: 150x5,5 (8, 9)
BP: 100x5,5 (8,8)
DeficitDead: 140x5,5 (6,7)
KB Swing: 32kg x 50 (tough for last 15)
Medley: ModGHDx5,5 + Pull Upx5,5 + Dipx10,10 + KneeToChestx15,15
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Wed Jun 26, 2013 1:55 am

6/25 Day 2

BP 100x5,5 (8)
Squat 130x5,5 (8)
DefDead 140x5, 160x5 (6,8+)
KB Swing 32kg x 50
Medley x 2: modGHDx5, chin upx5, dipx10, roll outx8

2x curls, 40lb DB end blob carry
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Thu Jun 27, 2013 3:21 am

6/26 Day 3

BP 100x5,5 (8,9)
Squat 140x5,5 (8)
DefDead 140x5, 170x4 (8,10)
KB swing 32x50
Medley: pull upx5,5; Dip 10,10; GHD 5,5; Knees to chest 5CLR, 5CLR

GHD work getting less embarrassing. Nice job keeping right side from collapsing in on the squats.
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Fri Jun 28, 2013 1:15 am

6/27 Day 4

Squat 140x5,5 (8,8+)
BP 100x5,5 (8,9)
DefDead 140x5,150x5
KBSwing 36kg x 32
Medley pull upx5,5; GHDx5,5; Dip x10,+25x6; knees to chest 5CLR,5CLR
KBSwing 36kg x 20 (to get to 50 reps)
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Fri Jun 28, 2013 11:35 pm

6/28 Day 5

BP 100x5,5 (8,9)
Squat 140x5,5 (8,8)
DefDead 140x5,180x1,140x5 (7,10,8)
Swing: 32kgx50
Medley: GHDx5,5; Dipx10,10; rolloutx10,10; pull upx5,5

Little exhausted. BP not going anywhere, may back off on Monday.
Ed Zachary wrote:Best meat rub ever is Jergen's.

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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Tue Jul 02, 2013 1:26 am

7/1 Day 6

BP 100x5,105x5 (7,8)
SQ 130x5,160x5 (7,8+)
DD 140x5,160x5 (7,7)
KBS 32x60
Med GHDx5,5; DIP+17.5x5,5, DBRow 50x6,5, knees to chest 5CLR, 5CLR

Digging this 40 day so far. Trying to back off the weight a little.

GHD is coming along nicely. I think this was a muscle firing issue rather than a lack of strength in the beginning. I'm able to do 5 solid reps now (or so I think).

Squat- still working on keeping right knee from caving, looks good up to about 140kg, then the issues creep in. Also collapsing forward a little bit.
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Wed Jul 03, 2013 2:10 am

7/2 day 7

BP 100x5,5 (8,8)
SQ 140x5,5 (8,8) second set very slow and deliberately trying to keep chest up, head down, knees out
DDead 150x5,8 (8,8) first set was hook felt a little harder
KBS 36kg x 50 (tough, *PR*)
Medley GHDx5,5; Pull Upx5,5; KBOHPx6+6,6+6 16kg, rolloutx10

Ditched the dips, shoulder pain this morning think I slept on it awkwardly. didn't bother BP but I took a more narrow grip than usual just to keep the shoulder protected. (index finger on/just outside first ring)
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Wed Jul 03, 2013 11:48 pm

7/3 Day 8

SQ 140x5,5 (8+,8+)
BP 100x5,5 (7,8) 105x4... maybe had 5, no spot
DDead 140x5,5 (9,9) dead stop
Swing 48kgx20 tough too heavy for me
Medley: GHDx5,5; OHP 60x5,5 easy; pull upx5, think i skipped second set; knees to chest 5clr, 5clr

quick day, need to back off a little next time
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Tue Jul 09, 2013 2:22 am

7/8 Day 9

BP 100x5,105x5 (7,8+)
SQ 150X5,5 (8,9)
DD 150X5,160X5 (deadstop 8, touchngo 8)
KBS 36kgx50 rough after 30
MEDLEY OHP 70x4,3; GHDx5,5; CGPullUpx5,5; knees2chest 5CLR, 5CLR

some band mobility
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Wed Jul 10, 2013 4:03 am

7/9 day 10

BP 100x5,5 (7,8)
SQ 130x5,150x5
DD 160x5,5 (hook,mix)
KBS 32kgx60
Medley GHDx5,5; OHP 60x5,5; PullUpx5,5; rolloutx10,10

Weighed the farmers bars today- 124lbs each with a 20kg on each end. Guessing the bar is 15kg, plates 20kg each and collars making up the difference. I think 200lbs each would prob be a good work weight so that's 90kg = 37.5 on each end. Fuck it's hard to make this switch. I'm really trying to start thinking in kg but i just keep finding myself calculating pounds. It's frustrating.
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Thu Jul 11, 2013 1:24 am

7/10 Day 11

DD 160x5,5 (9,8)
BP 90x5,5 (7,8)
SQ 130x5,5 (8,9)
KBS 36kgx25
MEDLEY GHD5,5; OHP65kg5,4, pullup5,5; Knees2Chest 5CLR, 5CLR

backed off a little today, at least on the BP and SQ.
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Fri Jul 12, 2013 2:13 am

7/11 Day 12

SQ 130x5,160x5 (8,9)
DD 140x5,170x4 (7,10F)
BP 90x5,95x5 (7,7)
KBS 32kgx50 medium, ready to start working the 36 routinely and mixing in something heavier with 32 being the backoff
MEDLEY GHDx5,5; RingDipx5,5; PullUpx5,5; rolloutx10,10

2 rounds of Curls 15kg x 15-20? and blob-grip laps
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Tue Jul 16, 2013 1:37 am

7/12 Day 13

SQ 140x5,5
BP 100x5,5
Dead 140x5,5

wasn't feeling it, did a few kb swings and dipped.
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Tue Jul 16, 2013 1:46 am

7/15 Day 14

SQ 130X5, 160X5 (7,8) shoes
BP 100X5, 105X5 (7,8)
DD 140x5, 170x5 (7,9)
KBS 32x50 felt pretty good, little rough on grip maybe
MEDLEY GHDx5,5; Pullupx5,5; Dipx10,10; Rolloutx10,10
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Wed Jul 17, 2013 4:04 am

7/16 Day 15

BP 105x5,107.5x5 (8,8)
SQ 150x5,5 (shoes 8+,8+)
DD 150x5,5 (shoes 8,7)
KBS 36kg x 50 felt pretty good
Medley: GHDx5,5; ringdipx5,5 ugly; pullupx5,5; kneestochest 5clr, 5clr

little bit of neck work at the end, very low volume. Bench felt a little stronger today- 107.5 is like 237lbs. I think my 5rep max is probably like 250 so that's not too bad.
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Sat Jul 20, 2013 12:50 am

7/18 Day 16

SQ 140x5,5
BP 100x5,102.5x5
DD 140x5,5
KBS 48kg X 25
MEDLEY: GHDx8,8; IncDBBPx5,5; pullup x6,6; knees to elbows x 5CLR,5CLR
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Re: 40oz to Freedom

Post by Fuzzy Dunlop » Sat Jul 20, 2013 12:52 am

7/19 Day 17

BP 100x5,107.5x5
SQ 140x5,160x5
DD 140x5, 160x5
KBS 36kgx50
MEDLEY: GHDx8,8; OHPx5,5; pullup x6,6; knees to elbows x 5CLR,5CLR
Ed Zachary wrote:Best meat rub ever is Jergen's.

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