Divide By Zero

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

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Shafpocalypse Now
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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Thu Aug 28, 2014 3:09 am

High rep squat cycle
W1 S2

SSB WU
245x5
245+1Cx5
245+2Cx5
245x30

-wasn't as hard as I feared, but wasn't as easy as I would have liked. Vid is on Facebook.

Incline Push Ups 10, 12, 15
Inv Ring Rows: 15, 15, 20

Bar hangs, 3 grips, 45s each, some feet support
Jumpstretch hip and upper leg flex.

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Thu Aug 28, 2014 3:15 am

Link to the vid

https://www.facebook.com/video.php?v=10 ... 5052175241

Hit a new max HR [email protected] years old...previous best I think I've recorded this year was 172-173

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Thu Aug 28, 2014 4:23 pm

Dog walk: 40 minutes or so. Pretty cool out, didn't get much over 85, but pretty humid.

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Tue Sep 16, 2014 6:13 pm

Shit went to hell, but it's coming back, mostly due to just bullshit. Still have my eye on the high rep shit but will have to restart.

Inc benching and tgrip bar rows.
Some trap bar pulling and some 1/4 get ups.

Working out with my 20 year old son still.

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Thu Sep 18, 2014 4:12 am

Inc Bench
45x20
95x20
135x10
185x5
185x5
185x5

Tgrip row
65x20
115x20
155x12
155x12
155x11

Shrug Bar DL
135x5
225x3
315x1 - forgot this fucking thing tears up my knuckles because I drag them along my legs
405x3
455x3
475x3 - might have broken a blood vessel in my eye, not prepared for this, this was just me being stupid.

1/4 get up
16kg x 50 reps each side, took 3 sets each side.

Sled Drags...it's about a 3-5 minute drag down the greenstrip to the road, so doing 3-4 back and forth trips is decently durationed steady state cardio.

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Mon Sep 22, 2014 8:21 pm

TBDL:
135x10, 10
225x5
315x5
405x5
425x3
455x2...meh, groove was off, I just haven't done this enough.

TGrip Press: bar x 20, 20, 20
TGrip Curl/Hammer curl: x20/10, x15/10...nice pump on this.

Worked on dips, chins, pec and lat stretching.

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Thu Nov 13, 2014 4:04 am

Bench
135x1,2,3
185x1,2,3
225x1,2,3
235x2,2,2,2

Threw on slingshot for first time.
235x5
255x5
275x5
-fast, kind of fun

variable angle db presses 45x8x8...assorted angles short rest
supersetted
1 arm rows...88lb kb x 8 x8

chain flys 2x10
club rear delt flys 25, 30

Core shit

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Mon Dec 15, 2014 2:23 pm

Dawn Patrol
2h swing/push up countdown from 10 to 1
Cat/camels
Diamond cutters
3 sets of band pull a parts

About 15 min worth of work to get the heart rate up and blood pumping before everyone was up

Might as well embrace insomnia

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Tue Jan 06, 2015 3:07 pm

Yet another reboot.

C2: 5K, 22:10

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Wed Jan 28, 2015 6:08 pm

Mixed tool workout inspired by Scrapper's #1 workout. Fast paced.

UPPER
Push up (on kbs) Ladder 1->8, supersetted with inverted row ladder, same reps.
Push up (on floor) Ladder 1->8, supersetted with inverted row ladder, same reps.
Tricep Push up, lower ROM only: 17 (this was to failure)
Chin up: 4 assisted
Pull up: 6 assisted
Parallel grip: 5 assisted.
Dip (band assisted), 10, 15
Scap Dip: 15, 12 (this was interesting, set shit around my shoulder blades on fire)

LOWER
Hindu squat/Bootstrapper/2H KB swing 15/10/20 x 3...this got a bit nasty due to me being in shitty shape.
Cossack squat: 8, 8 (1 rep equals one to each side)

ABS
Hanging Knee ups using arm holders: 15, 10
Suspension trainer fall outs: 8, 6

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Re: TALES FROM THE BLUE IRON GYM

Post by Holland Oates » Wed Jan 28, 2015 6:36 pm

That's nice workout.
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Re: TALES FROM THE BLUE IRON GYM

Post by TomFurman » Wed Jan 28, 2015 7:19 pm

I see you will be challenging Hannibal for King. Fantastic.
Shafpocalypse Now wrote:Mixed tool workout inspired by Scrapper's #1 workout. Fast paced.

UPPER
Push up (on kbs) Ladder 1->8, supersetted with inverted row ladder, same reps.
Push up (on floor) Ladder 1->8, supersetted with inverted row ladder, same reps.
Tricep Push up, lower ROM only: 17 (this was to failure)
Chin up: 4 assisted
Pull up: 6 assisted
Parallel grip: 5 assisted.
Dip (band assisted), 10, 15
Scap Dip: 15, 12 (this was interesting, set shit around my shoulder blades on fire)

LOWER
Hindu squat/Bootstrapper/2H KB swing 15/10/20 x 3...this got a bit nasty due to me being in shitty shape.
Cossack squat: 8, 8 (1 rep equals one to each side)

ABS
Hanging Knee ups using arm holders: 15, 10
Suspension trainer fall outs: 8, 6
"There is only one God, and he doesn't dress like that". - - Captain America

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Wed Jan 28, 2015 9:28 pm

It's part of my "Block Zero". Regaining some abilities that have fled. Pushing some of the more calisthenic and strength endurance stuff forward for now...lots of sweating and breathing hard. This took me under 45 minutes.

I used to be able to do scrappers #1 working in under 20, IIRC.

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Re: TALES FROM THE BLUE IRON GYM

Post by TomFurman » Wed Jan 28, 2015 11:30 pm

Far be it from me to take guesses about your training. You are one of the most knowledgeable men around.

1. Alternating a HIT [yes, HIT] set of Safety Bar Squat and Deadlift every 5th day to keep abilities alive.
2. Some LSD via walking with weight [rucking], biking, rowing.
3. Bar stuff with the brothers down at the park or at home. Build volume over MONTHS. Keep detailed records.
4. MyFitnessPal or Lose It! App... One gram of protein per pound of TARGET bodyweight. 50% that amount in healthy fat.
Adjust carbs as per hours of workout per week.
5. Measure weight/waist every Monday and post here.

This would make you one BAD motherfucker.
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Re: TALES FROM THE BLUE IRON GYM

Post by The Venerable Bogatir X » Thu Jan 29, 2015 1:32 am

Nice...I would be useless for a week if I made it through that session.

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Thu Jan 29, 2015 3:28 am

TomFurman wrote:Far be it from me to take guesses about your training. You are one of the most knowledgeable men around.

1. Alternating a HIT [yes, HIT] set of Safety Bar Squat and Deadlift every 5th day to keep abilities alive.
2. Some LSD via walking with weight [rucking], biking, rowing.
3. Bar stuff with the brothers down at the park or at home. Build volume over MONTHS. Keep detailed records.
4. MyFitnessPal or Lose It! App... One gram of protein per pound of TARGET bodyweight. 50% that amount in healthy fat.
Adjust carbs as per hours of workout per week.
5. Measure weight/waist every Monday and post here.

This would make you one BAD motherfucker.
I wanted to address this:

1. Basic barbell lifting has it's place in the scheme of things. Probably alternate a basic conditioning/BWE/KB/mix mode with strength work.
2. I usually walk 40 minutes 4-5 days a week with the dogs...may pick up a vest or a ruck, or just go hardcore with chains.
3. The local playground is for little kids, going to have to make due with the bars/rings/etc in the garage.
4. I do use the Lose It! app.
5. Yeah, maybe, maybe not. Lost my calipers in the move, going to start tracking a few points on a weekly basis after I pick up some new ones.

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Re: TALES FROM THE BLUE IRON GYM

Post by Mickey O'neil » Thu Jan 29, 2015 5:09 pm

I really like Scrapper's stuff.

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Thu Jan 29, 2015 6:10 pm

Post mortem on this. Sore, shoulder didn't like the work, impingement pain flaring up, but there was no pain during the workout.

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Re: TALES FROM THE BLUE IRON GYM

Post by Shafpocalypse Now » Fri Feb 27, 2015 7:22 pm

Fuck me

Inc Bp with parallel grip bar
45x10
45x10
95x5
115x5
135x5
155x5
175x6

PG Bemt Row
45x20
95x15
155x15
205x10

PG DL:
135x5
185x5
225x5
275x5
365x5
-feels odd around lumbar/thoracic border...not sure e why, regular DLs don't.
-shrugs after each set with same weight

Battling rope intervals for some heart rate work
Suspension trainer fall outs and myotactic crunches for core

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MINIMALISM YOU CUNTS

Post by Shafpocalypse Now » Wed Apr 08, 2015 6:37 pm

I am tired of starting over, but here I am again.

SSB:
205x10
225x10
245x10 - felt adductor pull a bit, slowed things down.

Wide grip RDL/high pull
135x5
135x5
135x5
155x5
185x5

Chin and dip negatives...3 sets of 3-5 lasting around 5 seconds each rep...I'm already getting sore from these

FW with trap bar
135x150 steps which is out the garage and around the turn around...takes about 1:20 to finish. 3 trips

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Re: MINIMALISM YOU CUNTS

Post by Shafpocalypse Now » Wed Apr 08, 2015 6:52 pm

I gotta solve that adductor issue...it's not an injury, but it's not right.

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Re: MINIMALISM YOU CUNTS

Post by Blaidd Drwg » Wed Apr 08, 2015 10:34 pm

I like the minimalist pattern.....every 28-32 days like clockwork.

At least we know you're not pregnant.
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Re: MINIMALISM YOU CUNTS

Post by Testiclaw » Wed Apr 08, 2015 11:17 pm

I will be closely watching your minimalist training.

Mostly because of my attraction to you.
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Re: MINIMALISM YOU CUNTS

Post by The Venerable Bogatir X » Sun Apr 12, 2015 11:59 am

Your minimal minimalist training mirrors my own (almost I am for just a tad more frequency, but not much).

We should collaborate on a book or something.

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Re: MINIMALISM YOU CUNTS

Post by Shafpocalypse Now » Sun Apr 12, 2015 7:40 pm

Snatch grip deadlift
135/5,5, 5
225/3
315/3,3,3,3,3

Front squat
45/5, 5
135/5
135/10
155/10
175/10

Eccentric chins and dips...hate theses, super weak this the eccentrics

Arm work
bar hangs

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