IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Sat Nov 16, 2013 12:45 am 
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Gunny
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Many thanks to Shaf for helping me come up with the below schedule.

It is based upon a goal of general strength and juxtaposed against the time I have available once I do work and childcare duties etc. More detail about the "why" of the design can be viewed on by blog here:

http://sustainableevolution.wordpress.c ... bell-plan/

One note is that RR = Recon Ron Pull-Up Program which can be viewed on my blog here:

http://sustainableevolution.wordpress.c ... p-program/

This schedule began very lightly on 11 November 2013. I plan to ride it until the wheels fall off.

The caged tiger reference is from the pacing I do when resting once I learned to autoregulate. Progressing like a turtle -- well -- you get it.

-Stan


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PostPosted: Sat Nov 16, 2013 12:46 am 
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Gunny
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11 Nov 2013

RR Bar to Chest -- 6,5,5,4,4

DL: 185, 123x3

Notes: Sustain RR. Add 10 lbs to DL. I totally forgot to do five ladders on the DL.


Last edited by stanley_white on Sat Nov 16, 2013 12:51 am, edited 1 time in total.

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PostPosted: Sat Nov 16, 2013 12:47 am 
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Gunny
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12 Nov 2013

Press: 95, 123x5

BB Row: 95, 123x5

Notes: Add 5lbs to press. Add 10lbs to BB Row.


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PostPosted: Sat Nov 16, 2013 12:48 am 
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Gunny
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13 Nov 2013

Run for 20 minutes.

One hour of no-gi grappling.


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PostPosted: Sat Nov 16, 2013 12:51 am 
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Gunny
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14 Nov 2013

RR Bar to Chest -- 6,5,5,4,4

Squat: 135, 123x5

Notes: Sustain RR. Add 10 lbs to Squat. Feet need to be wider and slightly canted outward in an "attention-like" manner to avoid the knee coming over the toes. Focus on collapsing your upper body while bending down and pushing your butt out at the same time vice being separate movements.

Can you tell I am new to barball squatting? :isdashit:


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PostPosted: Sat Nov 16, 2013 12:53 am 
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Gunny
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15 Nov 2013

Bench: 115, 123x5

BB Row: 95, 123x5

Notes: Add 5lb to Bench and 10lbs to BB Row.


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PostPosted: Sat Nov 16, 2013 12:54 am 
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Gunny
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Beginning weights for next week:

RR = Sustain / 6,5,5,4,4 -- Bar to Chest

DL = 195

Press = 100

BB Row = 105

Bench = 120


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PostPosted: Sat Nov 16, 2013 1:17 am 
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Sergeant Commanding

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What is a Recon Ron, pullup?

_________________
"There is only one God, and he doesn't dress like that". - - Captain America


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PostPosted: Sat Nov 16, 2013 1:24 am 
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Gunny
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Quote:
What is a Recon Ron, pullup?
My apologies for lack of specificity. Recon Ron is not a type of pul-up.

It is a 1981 USMC Gazette Article -- "Recon Ron Pull-Up Program" which is on my blog here:

http://sustainableevolution.wordpress.c ... p-program/

It is the ORIGINAL "Grease the Groove" IMHO.

-Stan


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PostPosted: Sat Nov 16, 2013 4:42 pm 
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I knew what you were talking about. :happiness:


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PostPosted: Sun Nov 17, 2013 11:31 pm 
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Lifetime IGer
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Yeah, I knew too. I'm surprised TF didn't


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PostPosted: Mon Nov 18, 2013 12:16 am 
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Sergeant Commanding

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OK.. that was on a Crossfit thread about 2005 or so...

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"There is only one God, and he doesn't dress like that". - - Captain America


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PostPosted: Mon Nov 18, 2013 6:23 pm 
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Gunny
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18 Nov 2013

RR Bar to Below Adam's Apply -- 6,5,5,4,4

DL: 195, 123x5

Notes: Sustain RR. Using "Bar to Below Adam's Apply" is more precise and able to be judged in the mirror vice "Bar to Chest". Add 10 lbs to DL. Ensuring an appropriate "wedge" when setting up for the DL and "taking slack out of bar" felt really good today.


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PostPosted: Wed Nov 20, 2013 12:52 am 
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Gunny
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19 Nov 2013

Press: 100, 123x5

BB Row: 105, 123x5

Notes: Add 5lbs to press. Add 10lbs to BB Row. Focus on launching the elbows from five to seven o'clock when beginning the press out.


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PostPosted: Thu Nov 21, 2013 12:56 am 
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Gunny
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20 Nov 2013

Run for 30 minutes.

One hour of no-gi grappling.


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PostPosted: Fri Nov 22, 2013 12:12 am 
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Gunny
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21 Nov 2013

RR Bar to Adam's Apple -- 6,5,5,4,4

Squat: 145, 123x5

Notes: I realized after that I should have been doing 7,6,5,4,4 for the RR. Oops. Next week I shall advance anyway to 8,6,5,5,4. Add 10 lbs to squat. I am hungry as hell in the evenings on squat day. Also... I haven't been in a gym in 18 months because I have been doing kettlebells at home. Now that I am back, and actually around other people, and have learned stuff, my inner-voice is judgmental as hell.


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PostPosted: Fri Nov 22, 2013 11:00 pm 
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Gunny
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22 Nov 2013

Bench: 120, 123x5

BB Row: 105, 123x5

Notes: Add 5lb to Bench and 5 vice 10lbs to BB Row. Getting into position for the BB row helped immensely to stretch out sore quads and glutes from yesterday's squats. Increase 5lbs upper and 10lbs lower -- no exceptions. Remove ego.


Last edited by stanley_white on Fri Nov 22, 2013 11:03 pm, edited 1 time in total.

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PostPosted: Fri Nov 22, 2013 11:01 pm 
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Gunny
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Next Week Starting Weights

RR -- 8,6,5,5,4

DL -- 205

Press -- 105

BB Row -- 110

Squat -- 155

Bench -- 135


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PostPosted: Sun Nov 24, 2013 5:35 am 
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How you feeling? Is this too easy right now?


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PostPosted: Sun Nov 24, 2013 12:47 pm 
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Gunny
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Quote:
How you feeling? Is this too easy right now?
In short -- yes.

However, after an 18 month layoff from barbell work it is nice to get my entire system up to par slowly and methodically vice trying to move too much too soon and get injured or stall out.

The only challenge is 48-72 hours of squat DOMS. I squat Thursday, feel sore on Friday, feel REALLY sore on Saturday and I am fine by Sunday.

I think, per our discussion awhile back, I will be able to do three weeks volume and then roll right into three weeks intensity. I built the buffer / rest week between phases as I didn't know how I would feel after three weeks of 0445 wake-up for a 0530 workout.

At present I am feeling great so no reason to slow down. Additionally, waking up earlier gets me to bed earlier and I am sleeping like a baby.

-Stan


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PostPosted: Sun Nov 24, 2013 6:58 pm 
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I think a slow build up will be better for long term. It'll be interesting to see how the int phase plays out, at least this first one.

I can understand it you're chomping at the bit though.


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PostPosted: Sun Nov 24, 2013 9:17 pm 
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Gunny
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Quote:
I think a slow build up will be better for long term. It'll be interesting to see how the int phase plays out, at least this first one.

I can understand it you're chomping at the bit though.
For the first intensity phase I will probably go 225-ish on DL, 135 for press, I don't know for the squat, 165-ish for bench, and 145 for BB row.

The follow-up volume phase will likely split the difference between the two and not be marked with a whole bunch of increases as the volume will be doing the work.

It is really hard to slow roll the DL. I am confident I could sumo-DL a 315 1RM, shout victory, and likely walk out of the gym with a torn left bicep.


-Stan


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PostPosted: Mon Nov 25, 2013 4:51 am 
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I want the I phase to be intense. Let's see how I2 goes and maybe talk about pushing I3, given, of course, how you feel that week.


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PostPosted: Mon Nov 25, 2013 10:23 pm 
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Quote:
I want the I phase to be intense. Let's see how I2 goes and maybe talk about pushing I3, given, of course, how you feel that week.
Roger!


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PostPosted: Tue Nov 26, 2013 12:10 am 
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Gunny
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25 Nov 2013

RR Bar to Adam's Apple -- 8,6,5,5,4

DL: 205, 123x5

Notes: Sustain RR. Add 10 lbs to DL if pursuing volume. For the intensity phase next week I think 250 will be right.


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