fUnc: Mixin it up!

Archangel · 05-23-2006, 05:29 PM

Brother FUnc, AWESOME Deadlift my Friend!!!

fUnc17 · 05-24-2006, 03:17 PM

Quote:

Originally Posted by Archangel

Brother FUnc, AWESOME Deadlift my Friend!!!

thanks AA

fUnc17 · 05-24-2006, 08:18 PM

jiujitsu + no carb day = no fun

sluggish... and tired, but i got through it. it was a great workout.

Anyway, i will be entering into a competition in early August (all white belts). I am going to kick some ass by then (already giving blue belts problems and this is my 5th session). Once i get my technique down I'll be able to apply my strength that much better. The groups are classed by age. Hopefully I can get my hands on some more info soon.

fufu · 05-25-2006, 04:29 AM

Good luck with that, I wanna know how it turns out.

fUnc17 · 05-25-2006, 09:37 AM

Circuit A - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
10 reps per exercise
front squat - 185/2x10
incline BB press - 185/2x10
lunges - 40/10, 30/10
DB bench press - 60/2x10 (1 DB isbroken, goes no further than 60)

Circuit B - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
10 reps per exercise
Step ups - 40/10, 30/10
chin ups - bw/2x10
reverse hyperextensions - 50/2x10
DB row - 80/2x10

Started both front squat and BB incline with 185 because 205 seems to be my 10RM on both and I don't want to push too close to failure. 185 is my 12-13RM.

Overall good workout... still recovering from the no carb day yesterday, i fucking hate it.

fUnc17 · 05-25-2006, 09:38 AM

Quote:

Originally Posted by fufu

Good luck with that, I wanna know how it turns out.

thanks, i'll be sure to let you know.. its going to be fun. I'm confident right now, I can't imagine how I'm going to feel 2-3 months from now.

fufu · 05-25-2006, 09:50 AM

You already have alot of strength, so if you get your technique down you should own.

fUnc17 · 05-28-2006, 09:20 PM

Upper Power/Lower Strength

Speed bench @ 60 % - 155/8x2
Rack Deadlifts - 345/10x3 (1" below knee)

assistance work
Bulgarian squat - 135/3x8
Standing DB press - 40/3x12
Pullups - bw +25/20 total
EZ bar curls - 65/2x10

Last week tweaked my back a little on the last set of deads. So did some rack deads and had my dad fix my form up... I had improper firing of the posterior chain. I tended to use my hip abducters too much (bending knees in). Fixed that, weight was light as fuck and really worked my lower back nicely seeing as that what has been bothering me the past week. Back to the heavy stuff next week.

Brutus_G · 05-28-2006, 10:37 PM

Lol i call that heavy. Good lifting man!

fUnc17 · 05-30-2006, 03:11 PM

Upper Strength/Lower Power

Bench Press - 185/3, 205/3, 255/1, 265/1, 275/1, 285/fail, 230/3
Speed Squat @ 60% - 215/8x2

assistance
1 Legged DB SLDL - 70/3x10
BB Rows - 205/3x8
Weighted Dips - bw +25/3x8

Good workout.. this weekend was rough, cheated on my diet a lil bit, drank a decent amount, chilled in the sun... good shit.

anyway, 275 was lite as fuck, felt as though i could've gotten another rep at least. I think I should've ditched the 255 set, kind of a waste. I'll get 285 next week

**P-funk** · 05-30-2006, 03:11 PM

good stuff on the 275. how long did you rest before trying the 285?

fUnc17 · 05-30-2006, 03:13 PM

Quote:

Originally Posted by P-funk

good stuff on the 275. how long did you rest before trying the 285?

thanks, about 2min, It was very close.. I hesistated and the bar stalled, didn't follow through fast enough

**P-funk** · 05-30-2006, 03:15 PM

should have given yourself somewhere in the ball park of 3-5min when attempting a heavier weight.

2min is barely enough to recovery metabolically but not near enough to recover neurologically.

fUnc17 · 05-30-2006, 03:18 PM

Quote:

Originally Posted by P-funk

should have given yourself somewhere in the ball park of 3-5min when attempting a heavier weight.

2min is barely enough to recovery metabolically but not near enough to recover neurologically.

Your right, my dad said the same thing. I should rephrase... I didn't fail, the bar stalled, dad tapped it barely, and it went up... it never started coming back down which is a good thing. i'll just make sure i don't jump the gun again next week

fUnc17 · 05-31-2006, 08:16 PM

Jiu Jitsu tonite was gooood. Me, my instructor and my brother. Sparred ALOT, learned alot of useful things tonite, very good class.

I have another class at 630AM so its time for bed... trying to incorporate some kettlebells tomorrow in the circuits, we'll see how it goes..

fUnc17 · 06-01-2006, 11:23 AM

Circuit A - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
10 reps per exercise
front squat - 185/2x10
incline BB press - 185/2x10
Step ups - 40/2x10
Pullups - bw/2x10

Circuit B - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
2 Kettlebell clean + Alternating press - 35 each hand/2x5 (2 kb's)
Alt KB rows - 55/2x8
Windmills - 35/2x5
Swings - 55/2x10

W/O Time: 23 minutes

Fuck that was rough. Sweating so much. Did the kettlebells outside, in the 90 degree disgusting humid weather. Very good workout.. volume was right there, I kept up good. Still tired from my 630AM jiu jitsu class.. time for a nap.

Seanp156 · 06-01-2006, 03:14 PM

So, I take it your dad is very knowledgeable when it comes to weight training?

fUnc17 · 06-01-2006, 03:21 PM

Quote:

Originally Posted by Seanp156

So, I take it your dad is very knowledgeable when it comes to weight training?

Yea he's been weight training for the past 30+ years. Has also worked out with a handful of bodybuilders. He knows his shit.

Seanp156 · 06-01-2006, 03:33 PM

Quote:

Originally Posted by fUnc17

Yea he's been weight training for the past 30+ years. Has also worked out with a handful of bodybuilders. He knows his shit.

Damn, it must be nice to have him around then.

fUnc17 · 06-05-2006, 01:12 PM

Upper Power/Lower Strength

8kg kettlebell swings (25 reps) to get heart rate up
static stretching

Speed bench @ 60 % - 155/8x2
Deadlift - 315/15x1

assistance work
Bulgarian squat - 155/2x8
OH db press - 60's/3x8
Pullups - bw +25/1x10, 2x5 (20 total)
Hammer curls - 30/3x8

working back into those deads, really went for form today. wasn't trying to push it at all. worked on keeping my core tight and firing my posterior chain in the right order, as well as alternating my grip after every rep. I definately felt weakened, but not due to a strength loss of any kind, but because of my "injury".

anyway the rest of the workout was awesome, bulgarian squats went WAY up. used some 60's for the OH press which is good. also, my pullups were done in the least sets ever (3)... will probably use more weight next week.

also had a nice warmup, really helped to stretch things out and get the muscles warm

fufu · 06-05-2006, 02:33 PM

What does a Bulgarian squat look like?

fUnc17 · 06-05-2006, 02:37 PM

Quote:

Originally Posted by fufu

What does a Bulgarian squat look like?

fufu · 06-05-2006, 02:44 PM

I thought that is what it looked like. Damn, 155 lbs! That is awesome.

**CowPimp** · 06-05-2006, 03:19 PM

Good numbers you're putting up all around. What's your bodyweight at?

fUnc17 · 06-05-2006, 03:49 PM

Quote:

Originally Posted by CowPimp

Good numbers you're putting up all around. What's your bodyweight at?

thanks.. right now im about 216 @ 9%bf been cutting for a while. have no desire to be any larger than i am

fUnc17 · 06-07-2006, 12:12 PM

Upper Strength/Lower Power

Bench Press - 185/3, 205/3, 275/1, 285/1, 295/1, 305/fail
Speed Squat @ 60% - 215/8x2

assistance
1 Legged DB SLDL - 80/3x8
BB Rows - 215/3x8 (alternating grips)
Weighted Dips - bw +45/3x8 +rain

sick workout! i had a semi-sticking point with 285, but pounded right through 295 like it was nothing. Definately didn't expect to get it.

the dips were fun... did them outside in the pouring rain

Brutus_G · 06-07-2006, 12:41 PM

Man that is some amazing bul squating! I'm gonna catch u up on those dips.

05-23-2006, 05:29 PM	#121
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Brother FUnc, AWESOME Deadlift my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-24-2006, 08:18 PM	#123
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	jiujitsu + no carb day = no fun sluggish... and tired, but i got through it. it was a great workout. Anyway, i will be entering into a competition in early August (all white belts). I am going to kick some ass by then (already giving blue belts problems and this is my 5th session). Once i get my technique down I'll be able to apply my strength that much better. The groups are classed by age. Hopefully I can get my hands on some more info soon.
	Athletic Strength & Movement blog Strength Edge

05-25-2006, 04:29 AM	#124
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,262 Photos: 7	Good luck with that, I wanna know how it turns out.
	fufu's 1337 Journal Your diet will set you free.

05-25-2006, 09:37 AM	#125
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	Circuit A - 2x, no rest in between exercises, rest 2min after circuit is done then repeat 10 reps per exercise front squat - 185/2x10 incline BB press - 185/2x10 lunges - 40/10, 30/10 DB bench press - 60/2x10 (1 DB isbroken, goes no further than 60) Circuit B - 2x, no rest in between exercises, rest 2min after circuit is done then repeat 10 reps per exercise Step ups - 40/10, 30/10 chin ups - bw/2x10 reverse hyperextensions - 50/2x10 DB row - 80/2x10 Started both front squat and BB incline with 185 because 205 seems to be my 10RM on both and I don't want to push too close to failure. 185 is my 12-13RM. Overall good workout... still recovering from the no carb day yesterday, i fucking hate it.
	Athletic Strength & Movement blog Strength Edge

05-25-2006, 09:50 AM	#127
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,262 Photos: 7	You already have alot of strength, so if you get your technique down you should own.
	fufu's 1337 Journal Your diet will set you free.

05-28-2006, 09:20 PM	#128
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	Upper Power/Lower Strength Speed bench @ 60 % - 155/8x2 Rack Deadlifts - 345/10x3 (1" below knee) assistance work Bulgarian squat - 135/3x8 Standing DB press - 40/3x12 Pullups - bw +25/20 total EZ bar curls - 65/2x10 Last week tweaked my back a little on the last set of deads. So did some rack deads and had my dad fix my form up... I had improper firing of the posterior chain. I tended to use my hip abducters too much (bending knees in). Fixed that, weight was light as fuck and really worked my lower back nicely seeing as that what has been bothering me the past week. Back to the heavy stuff next week.
	Athletic Strength & Movement blog Strength Edge

05-28-2006, 10:37 PM	#129
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Lol i call that heavy. Good lifting man!
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

05-30-2006, 03:11 PM	#130
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	Upper Strength/Lower Power Bench Press - 185/3, 205/3, 255/1, 265/1, 275/1, 285/fail, 230/3 Speed Squat @ 60% - 215/8x2 assistance 1 Legged DB SLDL - 70/3x10 BB Rows - 205/3x8 Weighted Dips - bw +25/3x8 Good workout.. this weekend was rough, cheated on my diet a lil bit, drank a decent amount, chilled in the sun... good shit. anyway, 275 was lite as fuck, felt as though i could've gotten another rep at least. I think I should've ditched the 255 set, kind of a waste. I'll get 285 next week
	Athletic Strength & Movement blog Strength Edge

05-30-2006, 03:11 PM	#131
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	good stuff on the 275. how long did you rest before trying the 285?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-30-2006, 03:15 PM	#133
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	should have given yourself somewhere in the ball park of 3-5min when attempting a heavier weight. 2min is barely enough to recovery metabolically but not near enough to recover neurologically.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-31-2006, 08:16 PM	#135
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	Jiu Jitsu tonite was gooood. Me, my instructor and my brother. Sparred ALOT, learned alot of useful things tonite, very good class. I have another class at 630AM so its time for bed... trying to incorporate some kettlebells tomorrow in the circuits, we'll see how it goes..
	Athletic Strength & Movement blog Strength Edge

06-01-2006, 11:23 AM	#136
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	Circuit A - 2x, no rest in between exercises, rest 2min after circuit is done then repeat 10 reps per exercise front squat - 185/2x10 incline BB press - 185/2x10 Step ups - 40/2x10 Pullups - bw/2x10 Circuit B - 2x, no rest in between exercises, rest 2min after circuit is done then repeat 2 Kettlebell clean + Alternating press - 35 each hand/2x5 (2 kb's) Alt KB rows - 55/2x8 Windmills - 35/2x5 Swings - 55/2x10 W/O Time: 23 minutes Fuck that was rough. Sweating so much. Did the kettlebells outside, in the 90 degree disgusting humid weather. Very good workout.. volume was right there, I kept up good. Still tired from my 630AM jiu jitsu class.. time for a nap. Last edited by fUnc17 : 06-01-2006 at 11:37 AM.
	Athletic Strength & Movement blog Strength Edge

06-01-2006, 03:14 PM	#137
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,241 Photos: 11	So, I take it your dad is very knowledgeable when it comes to weight training?
	My Journal

06-05-2006, 01:12 PM	#140
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	Upper Power/Lower Strength 8kg kettlebell swings (25 reps) to get heart rate up static stretching Speed bench @ 60 % - 155/8x2 Deadlift - 315/15x1 assistance work Bulgarian squat - 155/2x8 OH db press - 60's/3x8 Pullups - bw +25/1x10, 2x5 (20 total) Hammer curls - 30/3x8 working back into those deads, really went for form today. wasn't trying to push it at all. worked on keeping my core tight and firing my posterior chain in the right order, as well as alternating my grip after every rep. I definately felt weakened, but not due to a strength loss of any kind, but because of my "injury". anyway the rest of the workout was awesome, bulgarian squats went WAY up. used some 60's for the OH press which is good. also, my pullups were done in the least sets ever (3)... will probably use more weight next week. also had a nice warmup, really helped to stretch things out and get the muscles warm
	Athletic Strength & Movement blog Strength Edge

06-05-2006, 02:33 PM	#141
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,262 Photos: 7	What does a Bulgarian squat look like?
	fufu's 1337 Journal Your diet will set you free.

06-05-2006, 02:44 PM	#143
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,262 Photos: 7	I thought that is what it looked like. Damn, 155 lbs! That is awesome.
	fufu's 1337 Journal Your diet will set you free.

06-05-2006, 03:19 PM	#144
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Good numbers you're putting up all around. What's your bodyweight at?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-07-2006, 12:12 PM	#146
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,869 Photos: 12	Upper Strength/Lower Power Bench Press - 185/3, 205/3, 275/1, 285/1, 295/1, 305/fail Speed Squat @ 60% - 215/8x2 assistance 1 Legged DB SLDL - 80/3x8 BB Rows - 215/3x8 (alternating grips) Weighted Dips - bw +45/3x8 +rain sick workout! i had a semi-sticking point with 285, but pounded right through 295 like it was nothing. Definately didn't expect to get it. the dips were fun... did them outside in the pouring rain
	Athletic Strength & Movement blog Strength Edge

06-07-2006, 12:41 PM	#147
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Man that is some amazing bul squating! I'm gonna catch u up on those dips.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson