Shaf's Corner

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

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Shafpocalypse Now
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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Fri May 25, 2012 7:39 pm

I'm not sure...if so, it was at a tournament, and it would have had to have been the Milwaukee 7s, the St. Pat's Savannah GA tournament, or the Cherry Blossom in DC around the same time, circa 1992-1998, most likely the Savannah gig.

No, never hit 6.

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Re: The Jolly Band of Shafholes

Post by shadow33 » Fri May 25, 2012 7:50 pm

Shafpocalypse Now wrote:I'm not sure...if so, it was at a tournament, and it would have had to have been the Milwaukee 7s, the St. Pat's Savannah GA tournament, or the Cherry Blossom in DC around the same time, circa 1992-1998, most likely the Savannah gig.

No, never hit 6.



Hmmm - I obviously dreamed up the "600".

You were bald and in white chucks and completing the deadlift. I don't know, maybe I am just high.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Blaidd Drwg » Fri May 25, 2012 8:42 pm

Shafpocalypse Now wrote:Soooo...BD, the 4XL knee sleeves are too big. The 2XL will work, but are a bit tight. Ironically, the Tommy Konos feel pretty nice now that they are 8 years old and are hot as fuck.

My hips are fine, but I may have to resort to knee wraps.
I have come to realize..I am the only person who those wraps ever fit. I got the 2XL and I love them..the weird thing is, I can wear them as elbow sleeves just fine but they are not too tight to wear all day as knee wraps...and my arms are not big by any stretch. nuthr idea..in days when my knees are feeling real gritchy if I'm going to be doing a lot of heavy carries of push presses etc, I can slide a crummy pair of drugstore neoprene sleeves under my Elites, not quite light knee wrap strong but warm and supportive. might get some use out of the 4Xs that way.

I found a pair of old goldline knee wraps at APT a long while back that i love. all the newfangled burly metal and inzer ones are just too much but I can use the old style ones pretty easily and leave them on between sets.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Sat May 26, 2012 3:10 am

I lost one of my old Inzer knee wraps that the legendary Kip Miller gave me. I'm going to have to get a pair.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Wed May 30, 2012 9:12 pm

Tuesday.

Fuck the kettlebell


Nothing planned at the gym, we're still discussing programs, so it was hard kb circuits again.

Kb swing 5x10 each hand, or double kb swings 5x10
Kb front squat 5x10 each side, or double kb front squats 5x10
renegade rows 5x10 (pushup + row on 1 side = 1 rep)

Worked up to the 32s on all of these and I feel like dog shit right now.

Not used to working in that range anymore. This fucking sucked and took 35-45 minutes.

Wednesday


Fuck the prowler. 5 pushes ended up with me almost throwing up and my legs refusing to move faster than a walk.

Then, after we talked some shit and recovered, did some light farmers walks, sled drags, sandbag carries, or combined any of that shit with the sled drag.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Mon Jun 04, 2012 6:12 pm

Squat: work up to a heavy 5 and then a heavy 3.
135x10, 135x5, 225x5, 315x5, 365x5, 405x3, 425x3
1 1/4 squats: 3 light sets
-this is to help fix M and K's bottom positions.
BulgSS + 2 'bell high pulls: 3 sets. Add weight to the second and third sets of Bulgarians.
Core: 3 sets of 1/4 gets ups, 2 sets of barbell roll outs
Sled: 2 long trips down and back with 2 plates, forwards and backwards.

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Re: The Jolly Band of Shafholes

Post by shadow33 » Mon Jun 04, 2012 7:29 pm

Shaf,

What are the 1 1/4 squats? I have seen them, but cannot picture what they are.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Tue Jun 05, 2012 1:40 am

Drop in the hole, come up so your hip is above your knee, drop back down, come all the way up.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Tue Jun 05, 2012 4:08 pm

Bench: 135x5, 185x5, 225x5, 245x5, 275x5
Low incline with 2 kbs: 16kgs x 20, 20 kgs x 20, 20 kgs x 20 - this hit the pecs in ways I haven't felt in a long time.
Bent Row/Face Pull/Band Pullapart - 3 trisets, lots of reps.
Tire flips one set of 20 with the 550, one set of 10 with the 550.
Prowler pushes....empty prowler, long strides, long trips....hits the glutes very good.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Sat Jun 09, 2012 9:05 pm

Hells bells.

Wed. Light conditioning
Thursday: DLs, 405x1, on the minute for 20 minutes...was easy.
Kroc rows. 100x28 or 115x11...what the fuck.
Shrugs, chins

Fri: 14 mile bike ride.
Sat: hour walk

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Re: The Jolly Band of Shafholes

Post by shadow33 » Sun Jun 10, 2012 12:31 pm

Shafpocalypse Now wrote:Hells bells.


Fri: 14 mile bike ride.

Did you have on tight, sexy biking pants?
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: The Jolly Band of Shafholes

Post by Shafpocalypse Now » Sun Jun 10, 2012 6:26 pm

Why yes, I had on my Icebreaker GT biking shorts, which felt pretty good on the bike. If only I could come up with a solution for how the shoes make my feet feel.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Jun 11, 2012 5:10 pm

Monday:
Squats
135x5
225x5
275x5
315x5
365x5
385x5
225x17 - this was actually the set I felt warmed up at. Just moderate 5s then a higher rep down set.

Depth squats (kb squat/dl hybrid standing on blocks)...this is a Pavel move. Hip flexibility and I use it to get the other two people in the training group some positional training.
28kgx10
32kgx10
40kgx10
2 32kgsx10

2Bell High pulls
16s x10
28s x10
28s x10

BTN snatch grip presses....this is just a mobility thing...2x10 with bar.

Also, got a deadlift jack today...this made me unexpectedly happy.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Tue Jun 12, 2012 5:20 pm

Bench:
135x10, 185x3, 225x3
275x3
285x3
315x1 - meh

3 board:
315x5

Low inc. kb press
16x20, 20x20, 24x20 - pec pump

Rows, 2 grips, face pulls, band pull aparts 3 sets of each.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Jun 14, 2012 4:33 pm

20 sets of DLs, 405x1, on the minute. Last set was 405x7
3 sets of kroc rows each arm: 100x17, 15, 15
3 sets of SX face pulls/rows, 8-10 reps each.
1 set of 70 hand to hand swings with the 40kg 'bell
3 sets of barbell roll outs + band abs
The 2 sets of low/high handle prowler pushes, with 90, minimal rest...this was a bad way to end it, was walking the damn thing in on the last push.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Jun 14, 2012 4:44 pm

Going to do density DL training all summer.

Going to go like this:
Week 1: 20 singles (last set is AMRAP -2)
Week 2: 20 doubles
Week 3: 20 triples
Week 4: Rep work off 100# plate -deload
Week 5: Add weight and start again with singles.
-etc

I'd really like to try to compress this into a week, but that would probably fuck me up.

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Re: SHAF COMES TO FROGTOWN

Post by shadow33 » Thu Jun 14, 2012 6:30 pm

Are you going to do the deadlifts on the minute? The sets of 3 will be fun.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Jun 14, 2012 6:40 pm

I might go with just 1:00 rest in between sets instead of on the minute.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Tue Jun 19, 2012 1:05 am

Squat:
135x15
225x15
275x15
315x15
405x5 - yeah, not the volume at the higher weights I need. But I was pretty damn warm for that set.

RDL + Shrug: 3 sets, almost garbage weight...the 315x15 squat was the big set of the day.

Other shit, minimal. Going to do bell work tonight maybe. Started a low cal diet to help support my son Conner's efforts to do the same.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Jun 22, 2012 2:26 am

Bench monday was meh.
Outdoor work in the heat was Wednesday.

And, somehow, I don't know how, deadlift day has gotten to be my favorite day.

DL: 425x1, on the minute for 20 minutes. So, it was 425x1x19, 425x5 (amrap set)
Kroc rows with lighter kb: 40kgx15, 15, 15 each hand.
KB snatch: 16x10/10, 20x10/10, 24x10/10, 28x10/10

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Re: SHAF COMES TO FROGTOWN

Post by Blaidd Drwg » Fri Jun 22, 2012 2:28 am

Shafpocalypse Now wrote: And, somehow, I don't know how, deadlift day has gotten to be my favorite day.
ruh roh...i best get back to it.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Jun 22, 2012 7:10 pm

Your killing me n very thing

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Re: SHAF COMES TO FROGTOWN

Post by Holland Oates » Fri Jun 22, 2012 11:37 pm

That fucker threatened to pull 600 for 3 before either of us hit it for a single.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Sat Jun 23, 2012 12:45 am

Asshole!

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Re: SHAF COMES TO FROGTOWN

Post by Holland Oates » Sat Jun 23, 2012 4:02 am

Shafpocalypse Now wrote:Asshole!
Yes he is.

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