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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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Sat Jul 27, 2013 5:50 pm

Sa, 7/27:
12 min of upperbody bands
32kg GobSQ 3*3 ss. 135# MP 1*3; 32kg GobSQ 2*2 ss. 135# MP 2*2
Cybex Chest Press Dogg Crappish/Drop Set/Rest Pause kinda thing* bunch 'o reps
Bunch of shoulder width Lat Pulldowns w. 100#
15 min of RCSU's, Push-ups, Back Raises, 45# Plate Raises, Med Ball Slams, Leg X, Bar Hangs
10 min of bands, swiss ball back stretches

I got one of those personal sized infrared saunas for my birthday and will be giving that a good test drive before I post a review. Early impression is positive, though.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Mon Jul 29, 2013 10:47 pm

Su, 7/28:

20 min of bands and mobility

Mo, 7/29:

5 Cycles of:
185# Pendlay Rows*5
32kg Goblet Squat*1
50# DB Pullover*5
32kg Goblet Squat*1

Very nice 'feel good' combo above. Upping the reps, esp the Gobs, of course, would make for a fast huff and puff workout. Reducing it to 3 sets and upping the Gob SQ reps to 5 would make for a nice and quick, full body warm-up.

EDIT: almost forgot the best part. I am finally back to hammies touching calves on these gob squats. It's been awhile since I've been able to do that, let alone with near zero pain. Now to get from a seated position to standing and walking down stairs without looking like a gimp cripple.

20 minutes in the Infrared Sauna, aka THE NUTRIBULLET OF SWEAT!

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Fri Aug 02, 2013 2:17 am

Tu/We/Th: mobility, eliptical thing, nothing special. A significant and positive life event has been unexpectedly unfolding....so any wishes of good juju my way would be SHUGYOTASTIC!

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Fri Aug 02, 2013 11:18 pm

8/2, Fri

MP 135, 5*1; 5*2 ss. Close Grip Pullldowns 137.5*4

30 min Sauna in a few.

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Post by Shafpocalypse Now » Sat Aug 03, 2013 1:15 am

Nice nappy.

Think about adding the voodoo band compression stuff to your knees and ankles. Save some hassle and get the voodoo x bands from rogue fitness, the regular ones are not as useful to a full size man who might want to wrap his thighs.

My training partner, a 300lb bruiser who played collegiate ball has restored a ton of range of motion by using the wrapping and flossing methods in a certain book you can find In a,certain place. For $25 its cheaper that a chiro visit.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Sat Aug 03, 2013 2:09 am

10-4, Shafbama.

We're going to have some programming fun with my new, whiz bang work schedule coming to The Bad Place Training Journal Section in the very near future.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Sun Aug 04, 2013 8:46 pm

Sun, 8/4

About 40 min of bands/mobility/stretching

Whip Snatch, 95*3 ss. GobSQ 32kg*3 for 5 sets

TricepX from Floor
Curls
Pullovers on BoSu
3 cycles of 5 reps each with EZ Bar + 25's. (What does an EZ bar weigh?)

Sit ups on BoSu

Bar Hangs & some more shoulder mobility stuff

Sauna yesterday and today

Voodoo bands ordered....more accurately, the knock-offs on Amazon.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Tue Aug 13, 2013 12:43 am

Holy shit. Eight days of not posting and I hit page two. Power to you, Bros!

Started a new gig today, which meant last week was a blur. I did get a few 'training' sessions in....short and sweet.

Been doing the sauna almost every day (today will be just the second day of not using it in two weeks).

Been doing the voodoo bands for about five days now. Wow....that does hurt like a mofo but the relief is fast, if only somewhat temporary.

I am now working from home 100%.

At the house are pairs of classic, pood-sized krazyballs, some DB's, a mint-condition Air-Dyne, two stability balls, a new and very firm foam roller and a mean, 102 yard steep hill. There are also YRG and Kate Potter Yoga DVD's (aka Yoga Babe Porn) at the touch of a button.

90 seconds from home is my most fantastic community center with every toy I'd want in a gym save perhaps a prowler and a tire.

Bands, Chalk and a wealth of knowing what I should be doing vs. what I want to do can be found at all locations.

I've always had more (bullshit) excuses than most, but now that health is on the upswing and my schedule doesn't even involve a commute, I essentially have none. Let's see how this all plays out.

HOGSUY!

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Re: OPERATION: RATIONAL SHUGYO!

Post by baffled » Tue Aug 13, 2013 3:23 am

Nice. I've tracked this one and it looks you're having a lot of fun and sounds like things are on a nice upswing.

'Grats.
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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Wed Aug 14, 2013 1:43 am

Tuesday, 8/13

Eliptical thing for 15 minutes at moderate effort

Some whip snatches from 95-125#
Some two pood snatches 1L/1R
Two pood Goblet Squats between all snatch sets

No sauna today

I have a standing work station and stood for approximately 6 hours, in total today. Wore the Fila foot finger shoes all day. First time I put those puppies on in ages, too. This deserves a notable mention as my feet feel a little tired (that 'good' ache) and my ankles are a bit stiff, but knees feel pretty good. Come to think of it, my shoulders feel great, too.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Wed Aug 14, 2013 10:52 pm

We, 8/14

Bands for 10 min.

Ladders of 1/2/3 with 135 on the MP for 5-6 rungs pretty much done 'I go, you go'/minimal rest. One of the college kids that trains in the community center is pretty strong and regularly PC & Push Presses with 225+ for more than enough sets. He asked to work in and try strict presses today and we were both a little surprised at how hard the strict MP was for him with that weight. I cannot PC & PP 225 right now.

I will edit this post if I get anything else done today.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Fri Aug 16, 2013 12:34 am

Th, 8/14

Bands for about 7 min

SN 32kg, 7*1L/1R w. a Goblet SQ behind each snatch set
MP 135, 7*3 w. a Goblet SQ behind each MP set
CG Pulldowns 137.5, 4*7 ss. Push-ups*7

I bought the Shiek wrist wraps (just the short ones) and like 'em. I might even get a belt some day. I'm now a gear whore.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Sat Aug 17, 2013 12:11 am

Fr, 8.16

5 min of upperbody bands

8 sets of Whip Snatches with 115# followed by a 32kg Gob SQ
Pendlay Row 205, 5*5

Quick run to the store from the gym and then 22 min of Sauna back at the house

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Sun Aug 18, 2013 7:55 pm

Su, 8.18

25 min of bands/mobility work

Gob SQ 32kg 6*5
Pendlay Row w. Trap Bar 205, 4*5
TBDL 295*5; 345, 2*3

SN 32kg 1L/1R behind each of the above sets.

4*10 supersets of 32kg Swings with 25# Med Ball Slams

5 min of miniband for shoulders and bar hangs

This little idea of slow cooking a move that I have been doing between sets feels really good. The (ATG) gob squats have not 'cured' me but are certainly doing good things for me and two others I have working with them Rx'd this way. I am now swapping out the goblet squat and throwing the 32kg snatch in to see where that takes me. I think I will stick with 32kg goblet squat as the primary leg movement until I get to 10*10, 2-3x per week, to see how I feel at that point before I tinker.

Pendlay Rows are awesome and I don't know why they're not a mainstay or talked about more. For a fellow like yours truly, with a bit of a Bogatir belly, the trap bar extends the ROM by a bit and along with the grip change makes it good to vary with the straight bar, I'm thinking.

EDIT: 2 mile trail walk (kids on bikes) and returned to 20 minutes of sauna.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Wed Aug 21, 2013 12:38 am

Tu, 8.20

25 minutes of seated eliptical thing.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Fri Aug 30, 2013 3:26 am

I've been 'working out'. Mostly the same...MP's with 135; Gobs w. 32kg; KB SN w. 32kg. Less bands and foam roller, but that is because I don't need quite as much of it at this point. Walking, ect...

I did get an hour long massage the other day from one of the Chinese joints that are in every mall in Minnesota now (except MOA). This guy barely spoke Engrish and torched my back, hammies and ITB's for an hour and found some 'knots' and 'triggers' I had no idea were around. I need to work-up the guts to have him spend 30 minutes on nothing but my calves and I'll probably be two inches taller if I survive. I don't know how brutal Rolfing is first hand, but this was tougher than any ART work I've had done in the past and probably pretty damned close to Rolfing on the pain scale.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Sat Aug 31, 2013 8:23 pm

SA 8/31

Had the entire gym of the community center to myself.

Some [email protected]'er must have left his 185 in bumpers on one bar and 135 was left in the nearest powercage. The 32kg krazyball is used only by me, I'm pretty sure.

So I did upper body bands for 5 min, followed by triset ladders of 1,2,3 with 32kg Gob SQ; 135# MP; 185 Pendlay Row, 3x through, no rest. Then a Doggcrappish extended Cybex Chest Press set starting at the bottom of the stack and working down in weight. Finished with some sets of 32kg snatches 3L/R * 2 sets. Fast workout as I got a late start to the gym. Taking the kids for a bike ride, which equals a 2.3 mile walk for me.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Mon Sep 02, 2013 12:08 am

Su, 9/1

Taught some krazyballs to my new, once in awhile training partner. Did a shit ton of swings and gobs with the 32kg with a little bit of bands on the front end. Then, went home and hit the sauna for 25 minutes. Then, took the family to Lake of the Isles for a 3 mile walk. Got home was doing some foam roller stuff and next thing I knew, I woke up from a 2 hour nap on the floor.

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Re: OPERATION: RATIONAL SHUGYO!

Post by Bobby » Mon Sep 02, 2013 9:54 am

Some of my best naps have been those kinds that just sneak up on me.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Thu Sep 12, 2013 11:32 pm

I know. I suck at keeping a training log this decade.

9/12
10 Supersets:
MP 135*3
CG Pulldown 137.5*3

I'm actually just a tad impressed with my MP's progress, if I do say so. They are old school strict, bar touching just below the collarbone and paused for each rep and nice and fast with no leg drive or shake, rattle and roll to the lockout. Now I realize this is not exactly a world class weight I'm tossing around, but it is MP's with the 45's, bros. <<<<q Maybe I'll get good at these again over time.

Working a shit ton of hours, but it feels great.

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Re: OPERATION: RATIONAL SHUGYO!

Post by The Venerable Bogatir X » Sat Sep 14, 2013 6:27 pm

9/14

10 min of bands some sets of benches with 135 between bands as someone left it on the bar and it was close enough.

Superset
32kg SN (L/R) 1/2/3/4/5
32kg GobSQ 1/2/3/4/5

32kg SW*20

TBDL 295, 3*3
TB Farmer's Walks with 295 for some walks

RCSU's; Cybex Ab Crunch

Worked fast, got sweaty.

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Re: Practice Random Acts of SHUGYO!

Post by The Venerable Bogatir X » Sun Sep 15, 2013 7:33 pm

9/15

Woke-up feeling really stiff and achy....and not in the good way.

5 minutes of bands

Trisets (triples for each drill)
135 MP
135 ATG SQ w. long pause
185 Pedlay Row

Set 2 I got the old twang and pop spread down through the sciatic nerve on the left. I did the third set hoping it would go away, but it didn't. As the old Green Ghost just posted on his FB page, when life gives you lemons, throw them in its face and ask for strawberries. So, I worked out for 75 minutes of machines, cables, DB's, Chuck Norris Total Gym Pullovers, BoSu shit, static stretching. Worked hard, sweated like a pig and left feeling better than when I walked-in. Got home, the kids took their bikes to the lake and I walked with them, which is about 2.5 miles round trip.

The left is still sore and stiff, but I will foam roll and all that good jazz later.

The lesson (re)learned is even with light work weights, get warmed up, first and the bit of bands I did were insufficient.

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Re: Practice Random Acts of SHUGYO!

Post by The Venerable Bogatir X » Thu Sep 19, 2013 1:12 am

9.18

At home:

Airdyne*15 min (mostly moderate)
V-Lift w. 35's.....bunch 'o reps
Infrared Sauna aka The P90x Nutribullet of Sweat! for 20 min

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