Practice Random Acts of SHUGYO!

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

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The Venerable Bogatir X
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Practice Random Acts of SHUGYO!

Post by The Venerable Bogatir X » Fri Jul 05, 2013 4:20 pm

I thought I'd be a tad more consistent posting a training log on FB as I'm there enough, but getting woohoos and attaboys from well-meaning friends for lifts that are Level Wennie was making me squirm.

So I'm back, once again, gracing y'all with my presence.

POWER TO YOU/SHUGYO!/ALL YOU BROS!

6.30 (1)

32 minutes of Foam Roller and bands like a boss. Then, 45 minutes of Power Snatches 115-135#, Power Cleans 135-155#, some Deadlifts for fast triples 225-295# with 32kg Goblet Squats between all sets. 32kg Swings and med ball slams thrown in for good measure at the end. Sweaty work, but aside from the foam roller, it was feel good work. Haven't done power snatches in at least 2 years.

7.1 (2)

Military Presses 95-155#*3 supersetted with close grip Lat Pulldowns 125*5 for a bunch o' sets (12-15, I'd guess). Band Face Pulls, bands in general and one of the cardio seated elliptical things for 10 minutes at moderate/ easy sweat effort. About 50 minutes, in total.

7.5 (3)

Back from a quick trip up north with the family. 55 minutes of bands, mobility work, face the wall squats and foam rolling. Left the community center 2" taller after all that. Off to Lake Calhoun with the family, which will be 3.1 miles of walking/jogging.
Last edited by The Venerable Bogatir X on Sun Sep 15, 2013 7:22 pm, edited 4 times in total.

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Mon Jul 08, 2013 6:08 pm

7.7 (4) Bands and seated elliptical thing for 30 minutes, total

7.8 (5)

I have been doing some work with another one of my wife's stay-at-home-mom BFF's and while I showed her the power of krazyballs and bands, I did Power Snatches, Hang Clean & Press & Deadlifts for sets of 1-3, alternating with 32kg Goblet Squats for sets of 1-3....long pause at the bottom/deep stretch.

Total of 26 sets.

Acupuncture this afternoon.

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Re: Lows Too High & Highs Too Low

Post by TomFurman » Mon Jul 08, 2013 9:35 pm

This looks good. Any posterior chain stuff, pulls, deadlift, swings,.. alternated with Goblet Squats seems to be a GREAT combo.
Nice to see the log.
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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Mon Jul 08, 2013 11:11 pm

Thanks. I like the combo and the weights are light and I'm all about the mobility and just 'feeling good' right now....today was 95-125 for SN, 135 for C&P and 225/275 for DL. I figure I'm just going to slow boat that for awhile, meaning I will slowly add weight, while adding reps to the Gobs during this workout. Weighted abs and some leg presses were supposed to get done, but work got in the way, so I'll get that done next time I'm in the gym.

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Re: Lows Too High & Highs Too Low

Post by Mickey O'neil » Tue Jul 09, 2013 1:43 am

Welcome back, Nappy!

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Tue Jul 09, 2013 1:50 am

Mickey O'neil wrote:Welcome back, Nappy!
Thanks, Mick. This sig might be your very best, yet.

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Re: Lows Too High & Highs Too Low

Post by Mickey O'neil » Wed Jul 10, 2013 12:17 am

High Velocity Lie-Nap! wrote:
Mickey O'neil wrote:Welcome back, Nappy!
Thanks, Mick. This sig might be your very best, yet.
She's great but there have been some very good ones. She's great though.

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Wed Jul 10, 2013 7:26 pm

7.9 (6)

Bands/Foam Roller * 35 minutes

7.10 (7)

MP 115, 5*5 SS Close Grip Pulldowns 125, 5*5
24kg KB Pullovers 3*5 SS 32kg KB Rows 3*5L/5R
BB Curls, Cybex Ab Crunch for some sets
32kg Gob Squats *3 after most of the above sets
Bands before and after the above

Bought a new foam roller for the house which makes the ones at the community center feel like mush. I've been very aggressive with the roller, the bands and the massager and it's paying off early as I am moving much better.

Any tips for ankle issues would be welcome...yes, I've got ankle work with bands, covered (I think).

ALL YOU BROS!

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Fri Jul 12, 2013 12:25 am

7.11 (8)

Bands

Hang PSnatch 115, 5*1; 125, 5*1--32kg GobSq single after each set (long pause and stretch at the bottom)
Power Curls 125, 3*2--done for giggles--I like these

Aprox 20 minutes, 3x through:

Laterals with 25's for one set and 30's for the second/third *5's
V-Lift with 25's & 30's *10L/R's
Face Pulls 100*10's
Plate Raises with 45*10
32kg Swings*10 (edit/forgot to add this)
Med Ball Slams *5

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Sat Jul 13, 2013 10:53 pm

7.13 (9)

40 minutes of bands, mobility work, Bosu and Stability Ball stuff. Lots of abs and planks. Then, I did an impromptu deadlift training session with a kid at the gym and did a few sets of triples with 225# and also did a few sets of 32kg Goblet Squats and 32kg Swings. Not what I set out to do, but a better workout than it reads.

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Re: Lows Too High & Highs Too Low

Post by Mickey O'neil » Sun Jul 14, 2013 12:22 am

That does sound like a nice workout. I would like to dedicate an hour to bands one day. I bet I would feel great afterwards.

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Sun Jul 14, 2013 2:41 pm

Yeah, and I have 'invented' all sorts of shit using the pins on the power cage and the pull-up bars that allow me to do some really deep stretches and yoga type stuff that my bigstiffbadself wouldn't normally be able to do. I will take some pics and put them up here.

I also noticed the planks on the Bosu (blue side down) are a lot easier on the wrists.

At this point, for me, the deep GobSq's with the pause is the most important/useful exercise.....it really is helping me live a better life from a pain and movement perspective.

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Re: Lows Too High & Highs Too Low

Post by Mickey O'neil » Sun Jul 14, 2013 3:09 pm

You wrote all of those Jump Stretch exercises you do in one of your old training log. I of course copied them down.

Interesting observation on the goblet squat.

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Sun Jul 14, 2013 8:45 pm

7.14 (10)

25 min of Bands/Mobility/Stretch

Pwr SN 95, 2*3
Pwr CL&PR 115, 2*3
Pwr CL 135, 2*3
Pendlay Row 135, 2*5
Pwr Curl 115, 2*3
SNGRDL 235, 2*3

32kg GobSQ *1 after each rep above, with long pause/stretch at bottom

Biked to the community center and back (only a few miles, in total)

Foam roller tonight

BOSU Pullovers and Sit-up/Crunch with 16kg KB's *a decent amount of reps

ALL YOU, BROS!

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Mon Jul 15, 2013 4:34 pm

7.15 (11)

25 min of Bands/Mobility/Stretch

Pwr Snatch 95*1; 105*1; 135*1 (more of some sort of ugly thing as I was distracted)
Pwr Clean and Press 135*1,1
Pwr Clean 155*1,1

32kg GobSQ after each single

20 min on the TOTAL GYM ULTRA!!!! Yes, BROS!, we have a Total Gym in our community center. I had one of these in the 90's and it was fun to do the Chuck Norris pullovers and other stuff for awhile.

Planks and Mountain Climbers on BoSu w. blue side down

Finished with my wife totally dusting me in sprints on the track.

Foot & Ankle pain is 2/10; Knee pain is 3/10--progress!

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Wed Jul 17, 2013 2:52 am

7.16 (12)

Upper body bands on the front end. Then I just did a bunch of shoulder and chest reps...mostly machines. Even used a Smith Machine for the absolute first time--didn't really feel the love for this, but will give it a few shots for shits and giggles. To be frank, my stomach was on the fritz this afternoon and squatting, hinging or anything lower body wasn't going to be a good idea, hence the pressing.

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Re: Lows Too High & Highs Too Low

Post by The Venerable Bogatir X » Wed Jul 17, 2013 11:36 pm

7.17 (13)

20 min of bands and mobility; then a bunch of singles of Power Snatch and Power C&P with 32kg Goblet Squats after each rep.

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Re: Rebuilding a Bogatir

Post by The Venerable Bogatir X » Mon Jul 22, 2013 1:34 am

Th, 7/18:
MISS

Fr, 7/19:
Off w. light prehab

Sa, 7/20:
60 minutes of bands and mobility

Su, 7/21:
30 minutes of bands and mobility
3 Trisets of
-135# Hang Power Clean*3
-32kg Goblet SQ*3
-24kg SN*3L/3R

Then, I messed with some FSQ's holding straps (which I hadn't thought of in ages until seeing a Thib video clip recommending it...keeper for now)

Clean-grip Rack Pulls from below knee for some triples-1*225# & 3*275# (RP's are another I hadn't done in ages...also keepers)
Laterals, Arnold Presses & Face Pulls

Abs & some more stretching

Foam Roller for another 20 min this evening

Still freewheeling things at the gym with the focus on walking out of there with a good sweat and feeling much better than I felt when I walked in. So far, so good.

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Re: TACTICAL & BOGALICIOUS!

Post by The Venerable Bogatir X » Mon Jul 22, 2013 8:43 pm

Mo, 7/22:

12 min Upperbody Bands
Whip Snatch 95#*2, 2, 2; 105*1; 115*1
GobSQ 32kg, 5*2 (doubles behind each snatch set)
Power Clean & Press 135, 5*1
GobSQ 32kg, 5*2 (doubles behind each PCP set)
Pendlay Rows 135*5; 155*5; 185, 5*5

Acupuncture earlier this afternoon.

Foam Roller and some easy, living room floor Yoga will get done tonight.

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Re: TACTICAL & BOGALICIOUS!

Post by Mickey O'neil » Mon Jul 22, 2013 9:15 pm

How many times are you going to change the title of this log? :)

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Re: TACTICAL & BOGALICIOUS!

Post by The Venerable Bogatir X » Mon Jul 22, 2013 9:42 pm

Mickey O'neil wrote:How many times are you going to change the title of this log? :)
A lot, and more than that if it's deemed annoying!

I have creative constipation regarding the title of this training log.

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Re: TACTICAL & BOGALICIOUS!

Post by TomFurman » Mon Jul 22, 2013 11:08 pm

I like your direction.. I wish you good health since this is very well rounded and sensible.
"There is only one God, and he doesn't dress like that". - - Captain America

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Re: TACTICAL & BOGALICIOUS!

Post by The Venerable Bogatir X » Mon Jul 22, 2013 11:31 pm

TomFurman wrote:I like your direction.. I wish you good health since this is very well rounded and sensible.
Thanks, Shags. This 'rebalancing' act I've been doing is shaping-up nicely at this point. A few months back, I was trying to be 'sensible' with walking/jogging, ect but the arthritis in my knees and ankles made the effort not worth any real yield. This way, I'm having fun, slowly getting some strength back (and if I'm smart and keep it slow, I should be 'strong enough' by year's end AND be able to work back up to five mile runs AND have the mobility to do pretty much whatever (except for pistols, fuck pistols). I also want to snowshoe, cross country ski and most importantly, have the lower leg health to ice skate with my kids this winter. The two most serious health issues I was dealing with are under control at this point and I'm unlikely to drop dead anytime soon (finger's crossed).

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Re: TACTICAL & BOGALICIOUS!

Post by The Venerable Bogatir X » Tue Jul 23, 2013 11:59 pm

Tu, 7/23:
10 min Bands
Whip Snatch Doubles with 95, 100, 105, 110, 115 superset with 32kg GobSQ*2 after each SN set
MP 135*1, 2, 3 superset with FSQ 135*1, 2, 3
Clean/Hook Grip Rack Pull w. Pins below knees Triples with 225, 275, 315, 365

Cut it a wee bit short as I needed to head home.

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Re: TACTICAL & BOGALICIOUS!

Post by The Venerable Bogatir X » Wed Jul 24, 2013 11:33 pm

We, 7/24:

5 min of upperbody bands
30 minutes of various Cybex machine sets: chest, up/low back, shoulders, abs & GUNZ!

-I think I will be pretty sore from the PekDek and Preacher Curls. The Triceps machine sucks ass but the Cybex Back Extension felt really good/therapeutic.

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