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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Blaidd Drwg
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Re: SHAF COMES TO FROGTOWN

Post by Blaidd Drwg » Tue Oct 09, 2012 7:15 pm

travel always dings me by 10-20% for a couple weeks.
"He who knows only his own side of the case knows little of that." JS Mill

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Shafpocalypse Now
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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Oct 22, 2012 4:21 pm

Monday

Parisi warm up
Squats: 1 1/4 style
135/5
135/5
225/5
315/3
365/3
405/1
405/1
405/1
- best feeling squats for a long time. The warm up makes a big difference

Cond. circuit

Dbl FS/Dbl HP/Plank. 30s on/30s rest. 3x through. 16kg 'bells.

Jump stretch flex

A good session, low volume and basic. I am a long way from 405x20...a long fucking way.

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Shafpocalypse Now
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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Oct 25, 2012 8:40 pm

Tues: Terrible press day, everything felt like dog crap

Wed. 1:15 hour walk with dogs, 'bell work.

Thursday:
Trialed the 'Bell Warmup instead of Parisi...pros-less gay looking, cons-needs more hip stuff
DL: 3s
135x3
135x3
225x3
315x3
365x3
405x3
455x3 - this was pretty easy. I was pleased with it.

Parallel Grip chins: 1, 2, 1, 2, 1, 2

Core shit...Janda sit ups with band, crunches on bosu, vacuums.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Nov 16, 2012 9:24 pm



This wasn't bad. Pulls are feeling good. Everything else is shit.

The theme for 2012 was "Don't slide too much further into the shitter"

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Nov 29, 2012 6:00 pm

Had one of those weeks

Monday, 405/5 in the squat felt great and easy

Tuesday,,axle benching, 285/5 went down with no pain

Thursday, 495/4 in the deadlift...transformation from the months of,work capacity stuff and then the axle deads I've been doing

Last with overundered the axle for an easy 500

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Bobby
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Re: SHAF COMES TO FROGTOWN

Post by Bobby » Thu Nov 29, 2012 6:07 pm

What do you pull,if you use an overhand/clean grip while using the axle?
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Nov 29, 2012 6:13 pm

315ish on my third axle session. Pull double over until I can't, then mix grip. I've pulled 540 mixed grip,with the axle

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Dec 06, 2012 8:21 pm

545x1. Missed 565 twice. 565 would have been my best meet DL. 585 is my best gym DL


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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Wed Jan 23, 2013 10:51 pm

Fuck that came up fast. Not posting a fuckton of logs because all I have is an iPad right now

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Feb 04, 2013 8:25 pm

Finally dragged the SSB back to the gym


Warm up: 8 minutes of 30/30 walk jog on the woodway. I hate that fucking thing

Quick conditioning
R swing
L swing
R clean
L clean
R jerk
L jerk

Each done for 1 minute nonstop

1/4 get up x15/15
Med ball slams x 25
-2 super sets. Jacked my shoulder up a little bit on the last throw

SSB squats. brief pause then explode up
155x3
205x3
245x3
295x3
335x3
385x3
-one thin I've noticed...I've been relying too much on just one top set onstead of making intelligent use of volume, except in the deadlift. I need to remedy that, clearly I got a lot more out of higher volume last year than the one top set method.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Feb 07, 2013 6:17 pm

DL: 135x3, 225x3, 315x3, 405x1, 455x1, 485x5
3" surplus DL: 315x3, 405x3, 525x3
Snatch grip DL: 225x5, 315x3, 365x5, 365x5, 365x5
-relying on heavy, low volume work this cycle, from assorted positions. Sgdl is being used for leg drive and mid back strengthening
-this felt strong and good. Speed of the pulls were good. No belt used.

Conditioning: on the minute
2 bell front squat
20kgsx10, x10, x10, x10, x10, x10, x10
24kfsx10, x10
20kgx20
-the reps are performed as fast as possible with good form. When I was don't with the last 20, I had to crawl around on my hands and knees until I recovered sufficiently to get up.

This was a good session. Worked with Brad D on OL form in between sets of pulls. Mike, Logan, and Bill did the regular workout with me.

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Re: SHAF COMES TO FROGTOWN

Post by Blaidd Drwg » Thu Feb 07, 2013 6:43 pm

The method of no method is working well.
"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 » Thu Feb 07, 2013 6:51 pm

Loosely based on Dan Brown/terry todd

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Re: SHAF COMES TO FROGTOWN

Post by Blaidd Drwg » Thu Feb 07, 2013 7:06 pm

Shafpocalypse Now wrote:Loosely based on Dan Brown/terry todd

saw shades of that. i like the very small surplus idea.
"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 » Thu Feb 07, 2013 7:14 pm

I'm surprised at how much more I can get with about 3"

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Re: SHAF COMES TO FROGTOWN

Post by Blaidd Drwg » Thu Feb 07, 2013 7:42 pm

Shafpocalypse Now wrote:I'm surprised at how much more I can get with about 3"
That's what she said.


srry...

Oddly,. that spot for me is pretty horrible. i could probably pull more from a 3" deficit.
"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 Feb 08, 2013 2:18 am

I looked at vid, and it seemed that about 3" was where I started to stick, but apparently not.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Feb 08, 2013 8:09 pm

More feedback that the stupid breathing voodoo was a missing piece. After yesterday's workout, my upper and middle back is sore, my quads are sore. My lower back is NOT sore.

Pulls are fast and strong.

I now describe the breathing like this, and Dan John came up with the bowl and box.

The bowl...your pelvis
The box...your torso

Picture a doughnut between the box and the bowl

The doughnut....the circumferential expansion of the diaphragm...down and out, stabilizes the positions of the box and bowl. The breath expanding towards the back is the important part and what needs to happen for this to work. Then a brace, a la McGill, welds it together.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Fri Feb 08, 2013 8:11 pm

Lilly had a piece about small variations of the deadlift in POWAH!

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Feb 11, 2013 3:40 pm

Took Conner to the gym. Slow start. Some treadmill walking, sledgehammering, rope waving, and med ball throwing. Trying to get hi. Into the gym 2x on weekends.

I did this in addition to the stuff above (no tread mill for me)
SSB squat
155x5
245x5
335x1, 1, 1
385x1, 1, 1
425x1, 1, 1

Tried to keep the reps smooth, fast, and un-grindy. The last two were kinda slow though.

Might try to do some additional work later. Ordered a new PC, been posting from the iPad for a month and I don't like it.

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Tue Feb 12, 2013 1:00 am

SSB is fucking hammering my upper and middle back. Unprecedented DOMS

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Wed Feb 13, 2013 12:34 am

T grip benches with chains...good lord my lockout sucks now
Chain flys
Trip bent rows
Sx push ups
Inv rows

Not back, very peccy

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Feb 14, 2013 9:45 pm

DL worked up to 495x5, no belt. Had 3 more reps in me. Was a fast pull. Kind of freaked me out.
3" block deadlift. 545x1...felt heavy and slow...wanted this for 3 but wasn't happening.
Snatch grip DL: 405x3, 3

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Mon Feb 18, 2013 5:05 pm

Parisi warm up-I assure you we were complaining about not keeping up with it

Back squat. 125x10, 225x5, 315x5, 5, 5
Front squat. 135x5, 5, 5
-not bad, shoulders super tight, but FS wasn't bad

Dbl kb c&ps. On the minute, 10 sets, 24kgx5
-snuck up on me, feeling it now but during training, it felt easy

Jump stretch lower body flexibility work

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Re: SHAF COMES TO FROGTOWN

Post by Shafpocalypse Now » Thu Feb 28, 2013 4:45 pm

Random acts of pulling.

20 singles, on the minute, ranging from 405-505, depending on how I felt that set.

Weights used were 405. 425. 455. 475. 505. About 5 singles at 475 were done. 1 at 505.

Kroc rows: 100x20, 115x15

2 Bell Front squats: 32kgsx5, 5, 5, 5, 12

Started seeing spots due to low blood sugar after the pulls. Kinda distracting.

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