New Garage gym

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

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Cave Canem
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New Garage gym

Post by Cave Canem » Thu Jan 26, 2012 3:13 am

1st workout in new garage gym (No barbells yet, still have to travel for that).

Light row 1500m - Why? Because I like to row.

Warm-up (Courtesy of Shaf's FB Fatfit)
Halos
1arm swing L/R
Goblet Squats
3 x 10 (all w/12kg KB)

Workout
10,9,8,7...3,2,1
KB swings (32kg)
Ball slams - An homage to a post in the couch thread
Sandbag step ups L/R - 50# sandbag

H2H KB skills practice
Around the body pass - 16kg
Hot potato- 12 kg
Figure 8 to uppercut- 12kg
3 rounds 30 sec on/30 sec rest

Figure 8 release to bottoms up catch
12 kg- 10 L/R
16 kg- 10 L/R

Note: Had Hip resurfacing surgery 12/9/09, revised to Total hip replacement on 5/21/10. Have some restrictions on squatting and DL weights. Still have some weakness in right leg.
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Re: New Garage gym

Post by Cave Canem » Sat Jan 28, 2012 3:10 am

1/27

Warm up - 12min on elliptical (PT recommended for bad hip)

Bench Press
135x5
155x5
185x5
225x5
235x5
250x6
150x10x5

1arm DB row - 125x5x5 L/R
Low cable row- 185x10x5
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Re: New Garage gym

Post by Cave Canem » Sun Feb 05, 2012 3:28 am

2/1/12

Row 1k

Press
45x10
65x5
85x5
95x5
125x3
135x3
145 x5
80x10x5

Ring rows 10x5

KB Snatch practice 50 reps L/R

Farmers Walk (2-32kg KB) 30 yds-10 pushups-FW 30yds- 20 Situps x5
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Re: New Garage gym

Post by Cave Canem » Sun Feb 05, 2012 3:34 am

2/4/12
AM- Row 4500m 20 min

PM
Warm up
Stationary bike 15 min
Halos 12kg L/R 10x3
Goblet Sq 10x3
1 arm swing L/R 10x3

KB Basic 3 Circuit
28kg Swing x 10 -20kg Swing release x 10- 16kg H2H swing x 10 - 5 rounds

Drills
Snatch, C&P

Finish
50 push ups
100 sit ups
100 step ups.
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Re: New Garage gym

Post by Cave Canem » Tue Feb 07, 2012 2:27 am

2/6
Warm up
Row 2k

Bench Press
45x15
135x5
155x5
185x5
240x3
255x3
275x6

150x10x5
Ring Rows 10x5

Playing w/KBs
Snatch L/R 10-8-6-4-2 (12kg)
Clean L/R same (20kg)
1 arm swing L/R Same (16kg)

40 walking lunges
2 planks-1minute each
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Re: New Garage gym

Post by powerlifter54 » Tue Feb 07, 2012 2:42 pm

Interested to see your log and good work. Good buddy and PLer just had his hip replaced.
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Re: New Garage gym

Post by Cave Canem » Wed Feb 08, 2012 3:14 am

Thanks, PL

2/7
Warm up
Row 1500
LightCircuit 12kg KB 10x3
Halos L/R
Goblet Squats
1 Arm KB swing L/R

Deadlift - Pulled from the deck. Not a big deal to most but post hip surgery, not too shabby. Prior to surgery I was pulling from 45# bumper plates.
135x5
155x5
185x5
235x3
255x3
275x3
325x1
315x1

I don't know if this was stupid or not. My surgeon made an arbitrary decision about what my max DL and squats should be. There was no sound rationale given for the decision other than "We just don't know". My prescribed max in both lifts is supposed to be 250#. I had too much gas left in the tank after doing the 275# so I wanted to try and push it a little more. The 325 was easy. The 315 was just picking up the bar to put it in the rack to unload it. This sucks because I feel like I can lift much more but I have to worry about the stress load on the prosthesis. I was pulling 510 before the hip replacement and I'm having a hard time wrapping my head around the fact that I can now bench press more than I'm allowed to deadlift.
Anyhow...

Finishing couplet
32kg KB swing
Sit ups
10x5
Last edited by Cave Canem on Wed Feb 08, 2012 6:31 am, edited 1 time in total.
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Re: New Garage gym

Post by DikTracy6000 » Wed Feb 08, 2012 3:22 am

Interesting log, nice work even with a good hip.

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Re: New Garage gym

Post by Cave Canem » Wed Feb 08, 2012 3:41 am

DikTracy6000 wrote:Interesting log, nice work even with a good hip.
Thanks.
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Re: New Garage gym

Post by Cave Canem » Thu Feb 09, 2012 6:55 am

2/8

Active rest
Stationary bike- 42 min. Light with moderate intervals. Just to work the kinks out of the hips and warm everything up.
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Re: New Garage gym

Post by Cave Canem » Sun Feb 12, 2012 10:52 pm

2/12
AM
Warmup 10 minutes elliptical
Press
45x10
65x5
85x5
95x5
120x5
135x3
155x3

85x10x5

Horizontal rows 10x5

Hang Clean High Pulls
135x5
185x5
225x3x3

PM
Stationary Bike 30 mins
150 kb Swings (24kg)
50 Sit ups

KB Practice- 12kg 1 arm bottoms up cleans L/R 10x5
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Re: New Garage gym

Post by Cave Canem » Tue Feb 14, 2012 6:37 am

2/13

Stationary bike 40 min

Shaf's "2 bell hell countdown"
2-16kg KB 10-9-8-7-6-5-4-3-2-1
Double Swings
Double Clean and presses
Double High Pulls
Double Swings again
Double Front squats

34:24 I'm too old for this shit.
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Re: New Garage gym

Post by Cave Canem » Fri Feb 17, 2012 2:45 am

2/16

Row 2k

Bench
45x10
135x5
155x5
185x5
225x5
255x3
285x5

155x10x5 superset w/Pendlay Rows 155x10x5

5 rds
20 step ups
10 GHD sit ups

KB Play- "8s" 4 rounds
8 swings (24kg)
8 1 arm swings L (16kg)
8 1 arm swings R
8 H2H swings
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Re: New Garage gym

Post by Cave Canem » Tue Feb 21, 2012 6:13 am

2/20
AM
Row 1k
Halos L/R 10x3
Goblet Squat 10x3
1 Arm Swing L/R 10x3

Deadlift
135x5
155x5
185x5
225x5
255x5
285x10

As I said previously, my deadlift max has been arbitrarily set by my surgeon (275#) since my hip replacement and I'm already going a little beyond that. I think I will have to give up a 5-3-1 program and go for more of a volume system. Using on-line calculators, I should be pulling over 400# (I could have gone another 5 with the 285). The bad part about knowing this is the temptation to try it. I might be able to get away with it but if I don't, I'm fucked.

Finishers
Burpees (10-9-8-...3-2-1) mixed with sit ups (20-18-16....6-4-2)

PM
42 min stationary bike, steady but hard.
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Re: New Garage gym

Post by Cave Canem » Thu Feb 23, 2012 4:47 am

2/22

Row 30 min- moderate pace
100 kb swings (24kg)
50 ring rows
50 push ups
50 sit ups
50 Squats - Unweighted. Slow down and up, pause at the bottom, got to just below parallel.
Stationary Bike- 30 min
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Re: New Garage gym

Post by Cave Canem » Fri Feb 24, 2012 5:27 pm

2/23

Row 3500m

100 kb swings (24kg)

Renegade Rows R/L (20kg)
5x5
I've never done these before and am just learning the movement but I can see where these are going to be a bitch later on.

Double KB High Pulls (20s)
10x5

1 arm press ladder (20kg)
1-2-3 x 5

Finish
50 push ups
50 sit ups
50 ring rows
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Re: New Garage gym

Post by Cave Canem » Sat Feb 25, 2012 2:50 am

2/24

Rest day

100 H2H kb swings (16kg)- I'm not a religious man but having had 9 years of Catholic schooling, I still feel a residual need to do a little challenge for Lent. This year's is to do at least 100 kb swings per day. If that doesn't "grease the groove" by Easter then I'm beyond help.

Finishers
Bulleit Rye
Montecristo Medianoche Corona
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Re: New Garage gym

Post by Cave Canem » Mon Feb 27, 2012 3:25 pm

2/25

100 H2H kb swings (12kg)
30 min Stationary bike

2/26

100 kb swings (40kg)
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Re: New Garage gym

Post by Cave Canem » Tue Feb 28, 2012 2:52 am

2/27

Row 1500m

Press
45x10
65x5
80x5
95x5
120x5
130x5
135x8

95x10x5

Ring rows 10x5

100 kb swings (24kg)
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Re: New Garage gym

Post by Cave Canem » Fri Mar 02, 2012 12:53 am

2/28
100 H2H kb swings 12kg

2/29
Row 1000m
Jump rope 5 min

DL
135x5
155x5
175x5
215x5
230x5
245x5

100 kb swings (24kg)

Finisher
Double KB clean (16s)
Push ups w/ feet elevated
Ring rows
5 rounds of 10
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Re: New Garage gym

Post by Cave Canem » Sun Mar 04, 2012 3:18 am

3/1 - 100Kb H2H swings 16kg

3/2 - TOTAL REST

3/3 - Row 5000m
Stationary bike 20 min
100 H2H KB swings 12kg
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Re: New Garage gym

Post by Cave Canem » Sun Mar 04, 2012 8:21 pm

3/4
AM - I don't know what happened to Gold's Gyms. I keep a membership for emergencies and travel purposes because I got grandfathered in with my 1995 rates but jeebus is that place stupid now. Nobody wants to get strong or fit. It's full of asshattery that makes @fit look e-fucking-leet. On the plus side, it's an ego boost because as a blocky 57 year old with a hip replacement and arthritis in most joints, I'm still stronger and can move more metal than 98% of the regulars.

6 min warm up - elliptical
Bench Press
45x10
135x5
155x5
185x5
225x5
240x5
255x7
160x10x5

1arm DB row 125x5x5 L/R

Superset- 5 rounds
Low cable rows 180x10
Push ups x 10
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Re: New Garage gym

Post by Cave Canem » Sat Oct 19, 2013 7:26 am

Shaf's "2 bell hell countdown"
2-12kg KB 10-9-8-7-6-5-4-3-2-1
Double Swings
Double Clean and presses
Double High Pulls
Double Snatches
Double Front squats

25:40 - 1:40 off my previous best. Grip and forearms were not limiting but definitely noticeable at the bottom end.
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Re: New Garage gym

Post by Cave Canem » Mon Jan 06, 2014 5:35 am

Well now that my birthday (59th) is in the rear view mirror, it's time to start my resolutions;

Goals; Short term- Bench 325, Squat, 275, DL 300,
Intermediate - Bench 350, Squat 300, DL 350, 1 arm KB press 40kg
Long term - Bench 375, Squat 325, DL 400, 1arm KB press 48kg, walk 5 miles without a crutch, cane, pole or stick. Be able to BB row as much as I can bench.

If you've read this far, then you know about my hip replacement and recommended limits for squat and DL. I'll try to make this the last time it's mentioned. I've already blown past what Drs. say is "acceptable" but I've come to realize that they don't know shit about strength but I will try to progress carefully. I've read about a hip replacement patient who has pulled 600. And I've seen videos of Dan John tossing a caber post-op.
I'm using the 1 arm KB press for overhead work because I recently found out that I have a Type 3 acromion (Hooked) causing impingement in left shoulder. Unilateral work is more comfortable and less damaging.

I'll be using Jay Ashman's A.S.S. program as I had good success with it in the beginning of the Summer and hit the short term goals above but I've back slid a little. I stayed on the program for 8 weeks before my programming ADD kicked in, which is a record for me in the age of the internet. I'll be modifying it slightly, extending the rest intervals a little to compensate for my age, taking an extra rest day here or there and adding in some extra neck, trap and delt assistance work to help stabilize my shoulders.
So;
1/5/14
Day 2 Block 1
Warm up - 10 min stationary bike, 50 HTH KB swings (16kg), 10 ring rows

Bench- 45x10, 135x 10, 185x5, 225x10x3
BB Row- 185x10x3
1arm KB press- 20kg x 10 x3 L/R
Lying DB Tri extensions- 2-30# x10x3
Glenn B shrugs- 2-12kgKB x100
Neck extension 25# x 20, 15, 10, 5

PM-Easy row, 15 min, 3319m
Last edited by Cave Canem on Mon Jan 06, 2014 7:59 pm, edited 1 time in total.
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Re: New Garage gym

Post by Kenny X » Mon Jan 06, 2014 11:02 am

This is great stuff, and I'm looking forward to seeing more of your progress. Keep it up!!
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