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: 2014: Circling the Drain

Post by Shafpocalypse Now » Mon Apr 07, 2014 6:21 pm

#28

Fat as fuck. Weighed myself and it said 274.4 Fuck that. I knew I was gaining weight because I was sleeping like shit. Diet started today.

Step Mill 35:00 502 calories burned. Been not really doing cardio and it showed today with my HR really high for the effort I was expending.

Slight Incline Bench
45x10
135x5
185x1
205x1
225x1
245x1
265x1 @8 RPM, but left shoulder hurt, so I called this good.

Clusters. Basically I take the number above, approximate 90%, then do some kind of cluster or extended set with it. In this case I did 2 reps, racked it, counted 5, then unracked and did more. I go until the RPE hits 9 on the last rep.

235x2/2/2/1 @9
235x2/2/1 @9

This didn't hurt the shoulder

Lat Pulldown - Wide parallel grip fat bar.
100x20
120x20
140x15

So, I'm done and this dude gets out the prowler and says "Hey bro, you want to do it with me?" Sure. Fuck the prowler, but I had some time.

We do three trips down the ramp, across the parking lot and back. I go high handles, low handles until we throw 2 more plates on. We do battling rope shit in between. Basically when we are done I am fucked. I have a headache, I feel like throwing up, and I'm staggering around like I'm drunk. This used to be the way I ended most workouts, but I haven't done it in like 6 months. The guy I do it with is puking on a strongman tire.

I go to Trader Joes. It's just down the road a bit and I got to pick some things up. I look like some kind of fucking maniac, I'm still sweating and staggering a bit. I have to buy some kefir because I'm seeing spots and shit before my eyes, and I sit on a bench outside and drink it and just sit there for 20 minutes then I drive home. Figure it's a low blood sugar thing, since I only had a protein shake for breakfast basically. I love that fucking fruit flavored kefir.

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Re: 2014: Circling the Drain

Post by Shafpocalypse Now » Fri Apr 11, 2014 9:06 pm

#29. Wed.

Killing Black Widows in the garage. Holy fuck.

Also, wiping down all the rust from the humidity with WD40.

This was mostly a conditioning day.

Warm up:
Parisi Warm up.

Intervals:
Double KB Snatches:
15s on/45s off
15 rounds.

Started with 16, moved up to 20 for 2 sets, then back down to 16kg.

Farmers walks with trap bar:
2 45s x 2:00 ...not hard.
4 45x x 2:00 ...grip intensive.
2 45x x 2:00 ...harder than the first

-just walking around the cul de sac. Waiting on an HOA letter

Axle Deadlift:
135x5
225x3
315x1
405x1
425x1
445x1
465x1 - chalked up, WD40 left axle kind of slippery
485x1

Double Overhand Axle 2" deficit
135x10
185x10
225x7, 6, 3 - hands trashed.

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Re: 2014: Circling the Drain

Post by Shafpocalypse Now » Sat Apr 12, 2014 2:00 am

total fucking abortion of a workout today. ended up just doing swings and shit and calling it a day.

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Re: 2014: Circling the Drain

Post by stanley_white » Sat Apr 12, 2014 11:44 am

You need to go back to the big dick title for this thread because it was much funnier.

-Stan

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Re: 2014: Shitkickers and Straw Hats

Post by Shafpocalypse Now » Mon Apr 14, 2014 3:37 pm

Garage:

35 minutes of fasted kettlebell 'cardio' work. Bunch of swing work to start hardening up the hands for throwing again.
30 minutes of dog walking cool down

Making the transition from MFH to Garage.

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Re: 2014: Shitkickers and Straw Hats

Post by Shafpocalypse Now » Wed Apr 16, 2014 6:58 pm

Talked to BobW for a while today, it's been a long time, he's a guy I've met in real life and have massive respect for.

I need to cement my training days to avoid stupidity, so from here on out.

Sun/Mon: Heavy Squatting
Tue: Heavy Benching
Wed.
Thur. Heavy Pulling
Fri/Sat: Work Capacity squatting

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Re: 2014: Shitkickers and Straw Hats

Post by stanley_white » Wed Apr 16, 2014 11:15 pm

Shafpocalypse Now wrote:Talked to BobW for a while today, it's been a long time, he's a guy I've met in real life and have massive respect for.

I need to cement my training days to avoid stupidity, so from here on out.

Sun/Mon: Heavy Squatting
Tue: Heavy Benching
Wed.
Thur. Heavy Pulling
Fri/Sat: Work Capacity squatting
Glad you reconnected with BobW.

He is a class act.

-Stan

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Re: 2014: Shitkickers and Straw Hats

Post by Shafpocalypse Now » Thu Apr 17, 2014 1:46 am

Now I need to get off my ass and start throwing shit so I don't look like as much of a dipshit as I usually do when I do dress throwing.

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Re: 2014: Hell Comes to Shaftown

Post by Shafpocalypse Now » Tue Apr 22, 2014 2:42 am

Home

Around Lunch

Back squat - lots of rotation and lat and pec stretching.
135x1
225x1
275x1
315x1
365x1
405x1
425x1
445x1
465x1 - called it good

I had to squat today, but didn't do the down set work.

Core shit.

Around 6:30

Throwing Drills. I didn't do these linearly, I'd do a few of one, then a few of another.

Hammer winds and throws: About 15. Used 3 5# plates stuck on 3/4' electrical conduit. Might have one more throw left in it. Mixed bag, though towards the end things started to come together. Experimented with assorted starts. I still get better speed and a longer body with the ax start.

Standing stone: 15-20 throws. Used 8kg and 12kg KBs for this. First were very flat, and short, after about 5-6 they started to clean up. Not great, but better.

WFD: 10-12. Light, done with 8kg kb and 12 kg kb, chain and a spud handle. My first turn got ok, but the second still sucked. Out of all of these, this and the sheaf is where I stand to make the most dramatic gains. Mostly drilled footwork.

WOB: Just throwing shit overhead.

Hands are just tired, having a hard time typing, actually. Not bad, better than the first session.

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Re: 2014: Hell Comes to Shaftown

Post by Shafpocalypse Now » Tue Apr 22, 2014 2:54 pm

I forgot how a lot of throwing feels.

Sore in odd places.

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Re: 2014: Hell Comes to Shaftown

Post by Holland Oates » Wed Apr 23, 2014 4:19 am

Shafpocalypse Now wrote:I forgot how a lot of throwing feels.

Sore in odd places.
Makes my right ass cheek sore.

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Re: 2014: Hell Comes to Shaftown

Post by Shafpocalypse Now » Sun Apr 27, 2014 7:14 pm

It's held at Houston Farm and Ranch, which is a kind of agricultural venue. It had a lot of vendors and clan sites, band and dancing competition, and music on 3 different stages all day.

My kilt fits like shit, I'd ordered an thrifty-kilt from Stillwater, but it was too big, and I couldn't get it to fit right, so I ended up wearing the old one. Going to have to get a Sportkilt or another, size smaller kilt from Stillwater.

The night before, Ed Cosner texted me and said it was going to put me in the As, since the Bs and Cs were pretty full of little guys and novices, I said ok, I mean, really, I should have signed up for the As anyway, even if I know I'm going to finish last. I'm whole enough to throw the 56 for a few more years at least, though later on Cosner said I should come back on Sunday and throw with the Masters for fun. I would have but I had a horse show.

The As had a good group of throwers, Scott Hutchinson, Zach Church, Mick Beech, a younger guy who plays football in college and threw hammer in high school, then me, a 19 year old kid who trains strongman mostly, and this giant prosecutor from Beaumont whom Cosner used to be a strength coach at Baylor, and one or two other guys...8 total I think.

So, more in depth comments about the throws.

These are what I jotted down on a scrap piece of paper, I'm not sure if they are accurate, I couldn't hear them most of the time and they aren't in NASGA yet.

BrStn: 27-1...also had a 24 and a 26...I could not get a handle on this, for the first and last throw it was slipping out of my hand in an odd way. Mike Beech says "Don't worry, you're just old"
OStn: 31-11, a shitty 27 foot glide, then the high mark, then a 30 something...no smart ass comments from anybody.
HWD-24 something. Fuck, heavy and shitty. There was nothing good about this throw.
LWD 46-2, Like I said in the previous post, the first throw felt and looked good until I tripped over the trig, did some kind of back flip body slam and come up with about 50 burrs attached to me all over, including head, arms and legs...the announcer started calling me "The Stuntman" after this, and kept it up the whole day.
LH 82, a 78 and a 81...this isn't too far off where I used to be, I was in the 90s sometimes. Felt ok, didn't look like a dipshit.
Caber: Truck broke down in Austin, no comp cabers, did caber for distance, got 16 something, winner was at 36, in a typical fashion I lose control of the caber, start carrying it around one handed, and then just hoofed over to the mark and threw it one handed. Everyone loved this, Zack Church, whose a chubby 20-something wunderkind says "STRONG NEVER GETS OLD!" A crowd pleaser for sure.
Sheaf-0, (missed 18 three times). Fuck I hate the sheaf. I wasn't even getting the height. This is the only thing I'll be able to practice in my backyard, better get a fucking fork because these southern cunts love the fucking sheaf.
WOB: 11 - most disappointing throw of the day. It was a combination of both body weakness and grip weakness. I've throw a 13 in every games I've been in and a 14 once.

Afterwards, just the usual bullshit. Wife and daughter were there with the boxer, he was dying from the heat and humidity, it was close to 90, but cloudy most of the day.

Wasn't anything close to being an A thrower. I took second from last.

It wasn't a feel good games, with each throw I got more and more disgusted with myself. Yeah it's a privilege to throw, and it was good to get out and do it again, but competition doesn't lie. Not only was I unready technique-wise to throw, but I have lost physical capabilities that allowed me to throw better despite that. I did chat with Cosner a bit, he wants to introduce me around to guys like Tim Swords over in League City and told me to come out to his gym Wednesdays at noon to squat with him.

I didn't drink anything. I didn't talk shit to anyone. I was just the new guy.

Time the get the head on straight, get stronger, and throw.

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Re: 2014: Hell Comes to Shaftown

Post by Dunn » Sun Apr 27, 2014 7:35 pm

Good write up. Looking forward to seeing the progress.

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Re: 2014: Hell Comes to Shaftown

Post by Bud Charniga's grape ape » Sun Apr 27, 2014 7:48 pm

please tell me there's video of that light weight

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Re: 2014: Hell Comes to Shaftown

Post by Shafpocalypse Now » Sun Apr 27, 2014 7:52 pm

I don't know. I didn't get any. My wife missed it.

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Re: 2014: Hell Comes to Shaftown

Post by Blaidd Drwg » Sun Apr 27, 2014 10:59 pm

Nice write up.

Fucking southerners and that sheaf...Jeesh.
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Re: 2014: Hell Comes to Shaftown

Post by TomFurman » Mon Apr 28, 2014 12:41 am

Getting your feet wet is motivating. Good job.
"There is only one God, and he doesn't dress like that". - - Captain America

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Re: 2014: Hell Comes to Shaftown

Post by Holland Oates » Mon Apr 28, 2014 2:21 am

I've thrown with Beech and Church. Good dudes.

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Re: 2014: Hell Comes to Shaftown

Post by Shafpocalypse Now » Tue Apr 29, 2014 3:32 am

I'm pretty sure Beech missed his WOBs because of hair gel

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Re: 2014: Hell Comes to Shaftown

Post by Shafpocalypse Now » Tue Jun 17, 2014 3:08 am

Soft Reset.

Last 3-4 weeks have been sketchy. Basically minimal training. Everything is detrained across the board, and I moved from Metroflex back to my garage.

Some immediate goals are to:
-Get back to the regular barbell lifts, bench, squat, dead, press, row
-Start doing pull ups and dips again
-Start doing light kb and bwe work for the 35-40 minutes of cardio 3x weekly.

So today I made up some retarded fucking circuit and spent most of an hour at 155+ BPM on the HR, with one spike up to 178, which may be my max HR. I'm going to be stupid sore tomorrow.

Also, I got a polar loop to mess around with using the H7 HRM. Gives me a nice picture of how many calories I probably burned. 826 in 1 hour and 2 minutes, to be exact.

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Re: 2014: DIVIDE BY ZERO

Post by Shafpocalypse Now » Thu Jul 17, 2014 3:00 am

Got to get back to basics.

BLOCK ZERO, first half of the year was fucking shit, mostly.

Warm up.

Jump rope 25/50/75/100/25/50/75/100
-in between each of those I did some warm up movements
-Halos/Swings/Goblet Squats/Windmills with light KB - windmills were tight. 5 reps of halos and windmills, 20 reps of squats and swings.
-Lat stretches, dislocates, dynamic pec and external rotation stretches with 5# clubs
~25 minutes of work, HR was averaging 145-155

Weight work.

SSB Squat
155x5
205x5
245x5
295x5, 5, 5

Snatch Grip RDL into high pull
135x5, 5, 5, 5, 5

T Grip Press - overhead position is super shitty, lat and pec tightness.
45x10
65x10
85x10
95x10

Bar Hangs
overhand grip: 30s, 30s, 30s
underhand grip: 30s, 30s, 30s.

Core Circuit.
Ab mat sit ups
20, 20, 20
Planks
30s, 30s, 30s
Bird Dogs
30s, 30s, 30s
Reverse Plank focusing on glute contraction
30s, 30s, 30s

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Re: 2014: DIVIDE BY ZERO

Post by Shafpocalypse Now » Sat Jul 26, 2014 6:11 pm

Friday night session

Warm up

Jump ropex25, goblet squat x10
Jumpropex50, halo x5 each direction
JRx75, windmill x5 each side
JRx100, swing x 20

Repeated twice. Have to get in my rope and shorten it a bit.

TGrip OHP: 45x10, 10, 10, 95x1,2,3,1,2,3,1,2,3
DL: 135x5, 225x5, 315x5, 405x1x10...work capacity in general is shot
Karwowski Shrugs: 135x15, 15, 15, 15

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Re: 2014: DIVIDE BY ZERO

Post by Bobby » Sat Jul 26, 2014 7:23 pm

How is your jump rope technique? I dread jumping rope nowadays as the technique has vanished (due to me not doing it).
Another question:what is the Tgrip ohp (some special bar)?
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: 2014: DIVIDE BY ZERO

Post by Shafpocalypse Now » Sun Jul 27, 2014 4:28 pm

I can jump rope pretty good with two feet. I've lost the ability to alternate feet right now, but it may be a rope thing...for 15 years I used leather boxer's ropes, and mine broke some time ago and I'm using an older speed rope I picked up and never really got used to. May have to go back and pick up a new Everlast leather rope. Technique is a bit rusty.

T grip bar

Image

The longer one. I wanted a swiss bar but this was being sold locally for cheap, so I picked it up

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Re: 2014: DIVIDE BY ZERO

Post by Shafpocalypse Now » Mon Aug 25, 2014 5:50 pm

8/25

Kid started school today.

The 20 year old hit the gym, I did some shit, then hit it myself. I really need to train with him, otherwise he's going to waste his time. He did write down some goals. Lose 10# by end of September, bench 135.

SSB:
65x5, 5, 10
15x5
205x5
245x5
245+1xChainx5
245+2xchainx5
245x20

RDL
45x10
135x10
185x10, 10, 10

Some banded hamstring and hip work.
Some curls.

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