Deadlifts, Presses, Pistols and Pullups

**P-funk** · 12-22-2007, 07:38 AM

so do you train at a gym, or have you purchased an entire KB set for your home?

fUnc17 · 12-22-2007, 01:02 PM

Quote:

Originally Posted by P-funk

so do you train at a gym, or have you purchased an entire KB set for your home?

I havent trained at a gym in almost 2 years, but yea I have an entire KB set, getting the beast (48kg) for xmas

Its hard to find a gym that will let you bring them, WoW and GOLD's said no... i wasn't suprised but if I wanted I could just train at my BJJ gym. They have about 100 of them

fUnc17 · 12-22-2007, 02:13 PM

Fingertip pullups
6,5,4,3,3 x bw

fUnc17 · 12-23-2007, 06:23 PM

Fingertip pullups
6,5,4,3,3 x bw

Miscount.

Was supposed to do another set of 4, and 1 less set of 3 but il do it tomorrow.

Witchblade · 12-23-2007, 07:07 PM

How many fingers are you using for those pull-ups?

Interesting program you have there

fUnc17 · 12-24-2007, 06:03 AM

Quote:

Originally Posted by Witchblade

How many fingers are you using for those pull-ups?

Interesting program you have there

4 fingers each hand, thumbless

fUnc17 · 12-25-2007, 04:40 PM

Fingertip pullups
6,5,5,4,3 x bw

That was yesterday's session

Fingertip pullups
6,5,5,4,3 x bw

This was todays.

I miscounted again like a schmuck

ah well no harm no foul

I was scheduled for swings today, but i opened my gifts last night and messed around with the 40 and 48kg KB's for a good hour or two. Did a couple get ups each arm with the 48kg (which is ridiculously large, cleaning it is a bitch) I can do push presses with the 40kg easily, as well as swings and snatches. I also did a pullup with 32kg of resistance, pretty easily after I did my fingertip pullups.

I also got this CoC sign that holds all my grippers. Its real sturdy and looks cool too. Gotta get some pics of my gym.

I'm pissed I didn't do swings today, I was on a roll but I digress. Tomorrow I think I will do just get up's and pullups because its back to BJJ this week. Swings thursday, hmmmm maybe some jump rope??

tallcall · 12-25-2007, 05:56 PM

Quote:

Originally Posted by fUnc17

Fingertip pullups
6,5,5,4,3 x bw

That was yesterday's session

Fingertip pullups
6,5,5,4,3 x bw

This was todays.

I miscounted again like a schmuck

ah well no harm no foul

I was scheduled for swings today, but i opened my gifts last night and messed around with the 40 and 48kg KB's for a good hour or two. Did a couple get ups each arm with the 48kg (which is ridiculously large, cleaning it is a bitch) I can do push presses with the 40kg easily, as well as swings and snatches. I also did a pullup with 32kg of resistance, pretty easily after I did my fingertip pullups.

I also got this CoC sign that holds all my grippers. Its real sturdy and looks cool too. Gotta get some pics of my gym.

I'm pissed I didn't do swings today, I was on a roll but I digress. Tomorrow I think I will do just get up's and pullups because its back to BJJ this week. Swings thursday, hmmmm maybe some jump rope??

Yeah, get back to work, slacker!

fUnc17 · 12-26-2007, 02:41 PM

KB Turkish get ups
40kg

10:00

Fingertip pullups
6,6,5,4,3 x bw

wt. 205

Damn. I am sleep deprived and malnourished, but I got through it! And I counted correctly!

I have finally gotten the hang of PNF stretching and it is doing wonders for my hip flexors, hamstrings and overall flexibility. Stretching is now something I look forward to and gains are coming quickly.... this will help my ground game for sure.

fUnc17 · 12-27-2007, 02:02 PM

KB swing + Burpee ladder
32kg

10
1 burpee
10
2 burpees
10
...

10
10 burpees

100 swings
55 burpees
Time: 11 minutes

pullup bar hangs
stretch hip flexors & hamstrings

done

wt. 205

I moved up to the 32kg KB for my swings today and did them 2 handed, it was harder and thus I did less volume. My technique is getting MUCH tighter.

fUnc17 · 12-28-2007, 02:58 PM

KB Turkish get ups
40kg

11:30

Fingertip pullups
7,6,5,4,3 x bw

Hand extensors
white band - 4x10 each hand

wt. 205

Pullups were a bitch when I got to 4 reps. My forearms and grip were taxed by the time I got done with TGU's

I am setting a new goal for TGU's, 15minutes with the 40kg KB and 10minutes with the 48kg KB.

I will get 15minutes in 2 weeks max, I have done singles with the 48kg but never for time.

I also have a short term swing goal with the 32kg, and that is 300 swings per week. I will have this in 2 weeks

My fingertip pullup goal is 9,9,8,7,6 in 3 weeks.

fUnc17 · 12-29-2007, 02:08 PM

Fingertip pullups
7,6,5,4,4 x bw

Hand extensors
white band - 5x10 each hand

fUnc17 · 12-30-2007, 05:24 PM

Fingertip pullups
7,6,6,5,4 x bw

Hand extensors
white band - 5x10 each hand

katt · 12-31-2007, 01:15 PM

fingertip pullups??

Are you serious? I struggle just to do a regular pull up.. lol

tallcall · 12-31-2007, 02:51 PM

Happy New Year!

I can't wait for next week when the mats open back up! How's your holiday been going?

fUnc17 · 01-02-2008, 02:50 AM

Fingertip pullups
7,7,6,5,4 x bw

Hand extensors
White - 5x10 each hand

fUnc17 · 01-02-2008, 03:10 PM

Fingertip pullups
7,7,6,5,4 x bw

Hand extensors
White - 5x10 each hand

Ya, again.

TGU's tomorrow

fUnc17 · 01-03-2008, 08:52 PM

KB Turkish get ups
40kg

15:00 PB!

KB snatch
16kg

30L + 30R
easy money

Havent trained much in the past week. Back on track today...nailed my 15 minute TGU goal. I was in the zone.

I had alot of energy in the gym today, So I did some very fast paced snatches

Swings tomorrow.

fUnc17 · 01-04-2008, 01:26 PM

KB swing
32kg

180 swings
15:00

Fingertip pullups
8,7,......

Killed it with the swings, definately a personal best.

I had nothing left after the swings, nailed the first two sets of pullups but it just wasn't happening. I will go back 2 pullup workouts and work from there

fUnc17 · 01-07-2008, 03:04 PM

KB Turkish get ups
48kg - 7:00 PB!
40kg - 3:00

KB snatch
16kg

30L + 30R

Hand extensor
Green - 4x10 each hand

stretch
wt. 200

Ok, first off, great workout. I underestimated myself and was able to Get up with the 48kg (106lbs) for 7 minutes before my grip and form broke down. Next workout 10:00 will be cake. When your doing getups with the beast, it becomes more of a goal of not dropping the bell on your face than completing the rep, however achieving one usually comes with the other.

Breezed through the snatches, tightened up my technique. Tried some pullups but again it just wasn't happening so now I'm taking 3 days off before I re-start my pullup program.

fufu · 01-07-2008, 07:49 PM

Quote:

Originally Posted by fUnc17

KB Turkish get ups
40kg

15:00 PB!

KB snatch
16kg

30L + 30R
easy money

Havent trained much in the past week. Back on track today...nailed my 15 minute TGU goal. I was in the zone.

I had alot of energy in the gym today, So I did some very fast paced snatches

Swings tomorrow.

so are you doing TGU's non stop for 15 minutes without break?

soxmuscle · 01-07-2008, 08:58 PM

Is there a website where ignorant people like myself can see vids of these types of unconventional exercises?

tallcall · 01-08-2008, 09:31 AM

Jeez, 106 lbs?!? Next time you just need to grab a training partner and hoist them up and down for those TGUs for 7-8 minutes (preferably while they're fighting back).

fUnc17 · 01-08-2008, 12:55 PM

Fufu... Ya the only breaks I'm getting are when I switch arms

sox... youtube, dumbass

tallcall...

33sun33 · 01-08-2008, 04:53 PM

Wow, thats a very interesting workout there. Im too ignorant to know half the stuff you are doing!

Is there a reason you do the Turkish get ups by time instead of by reps? Or is that how you are supposed to do them. I do them by reps, but the rep number always seems nonconsequential. I usually stop when my body/form starts to fail.

fUnc17 · 01-08-2008, 05:24 PM

Quote:

Originally Posted by 33sun33

Wow, thats a very interesting workout there. Im too ignorant to know half the stuff you are doing!

Is there a reason you do the Turkish get ups by time instead of by reps? Or is that how you are supposed to do them. I do them by reps, but the rep number always seems nonconsequential. I usually stop when my body/form starts to fail.

The goal of the TGU as an exercise is TUT (time under tension). Counting reps just encourages one to go through the motions quicker, minimizing TUT.

fUnc17 · 01-09-2008, 01:17 PM

KB swing
32kg

180 swings
15:00

Beautiful spring day today, so I did my swings outside. Wasn't gassed one bit, and honestly another 50 swings was in my reserve.

I'll shoot for > 200 on friday

Here is some sick kettlebell strength by Brett Jones RKC

YouTube - Video from the Danish RKC - May 2007

soxmuscle · 01-09-2008, 05:29 PM

youtube has everything now, man I should have known. thanks for the link above too.

soxmuscle · 01-09-2008, 05:31 PM

also, when can i see you break some weird shit like a phone book?

fUnc17 · 01-10-2008, 03:26 PM

KB Turkish get ups
48kg - 10:00 PB!
40kg - 5:00

stretch

Things I need to work on...

1. Grip
2. Stretching

I will do that right now.

12-22-2007, 07:38 AM	#31
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	so do you train at a gym, or have you purchased an entire KB set for your home? E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-22-2007, 02:13 PM	#33
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	Fingertip pullups 6,5,4,3,3 x bw Heres how I train. Strength Edge

12-23-2007, 06:23 PM	#34
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	Fingertip pullups 6,5,4,3,3 x bw Miscount. Was supposed to do another set of 4, and 1 less set of 3 but il do it tomorrow. Heres how I train. Strength Edge

12-23-2007, 07:07 PM	#35
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	How many fingers are you using for those pull-ups? Interesting program you have there My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

12-25-2007, 04:40 PM	#37
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	Fingertip pullups 6,5,5,4,3 x bw That was yesterday's session Fingertip pullups 6,5,5,4,3 x bw This was todays. I miscounted again like a schmuck ah well no harm no foul I was scheduled for swings today, but i opened my gifts last night and messed around with the 40 and 48kg KB's for a good hour or two. Did a couple get ups each arm with the 48kg (which is ridiculously large, cleaning it is a bitch) I can do push presses with the 40kg easily, as well as swings and snatches. I also did a pullup with 32kg of resistance, pretty easily after I did my fingertip pullups. I also got this CoC sign that holds all my grippers. Its real sturdy and looks cool too. Gotta get some pics of my gym. I'm pissed I didn't do swings today, I was on a roll but I digress. Tomorrow I think I will do just get up's and pullups because its back to BJJ this week. Swings thursday, hmmmm maybe some jump rope?? Heres how I train. Strength Edge

12-26-2007, 02:41 PM	#39
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	KB Turkish get ups 40kg 10:00 Fingertip pullups 6,6,5,4,3 x bw wt. 205 Damn. I am sleep deprived and malnourished, but I got through it! And I counted correctly! I have finally gotten the hang of PNF stretching and it is doing wonders for my hip flexors, hamstrings and overall flexibility. Stretching is now something I look forward to and gains are coming quickly.... this will help my ground game for sure. Heres how I train. Strength Edge

12-27-2007, 02:02 PM	#40
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	KB swing + Burpee ladder 32kg 10 1 burpee 10 2 burpees 10 ... 10 10 burpees 100 swings 55 burpees Time: 11 minutes pullup bar hangs stretch hip flexors & hamstrings done wt. 205 I moved up to the 32kg KB for my swings today and did them 2 handed, it was harder and thus I did less volume. My technique is getting MUCH tighter. Heres how I train. Strength Edge

12-28-2007, 02:58 PM	#41
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	KB Turkish get ups 40kg 11:30 Fingertip pullups 7,6,5,4,3 x bw Hand extensors white band - 4x10 each hand wt. 205 Pullups were a bitch when I got to 4 reps. My forearms and grip were taxed by the time I got done with TGU's I am setting a new goal for TGU's, 15minutes with the 40kg KB and 10minutes with the 48kg KB. I will get 15minutes in 2 weeks max, I have done singles with the 48kg but never for time. I also have a short term swing goal with the 32kg, and that is 300 swings per week. I will have this in 2 weeks My fingertip pullup goal is 9,9,8,7,6 in 3 weeks. Heres how I train. Strength Edge

12-29-2007, 02:08 PM	#42
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	Fingertip pullups 7,6,5,4,4 x bw Hand extensors white band - 5x10 each hand Heres how I train. Strength Edge

12-30-2007, 05:24 PM	#43
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	Fingertip pullups 7,6,6,5,4 x bw Hand extensors white band - 5x10 each hand Heres how I train. Strength Edge

12-31-2007, 01:15 PM	#44
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	fingertip pullups?? Are you serious? I struggle just to do a regular pull up.. lol

12-31-2007, 02:51 PM	#45
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	Happy New Year! I can't wait for next week when the mats open back up! How's your holiday been going? First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

01-02-2008, 02:50 AM	#46
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	Fingertip pullups 7,7,6,5,4 x bw Hand extensors White - 5x10 each hand Heres how I train. Strength Edge

01-02-2008, 03:10 PM	#47
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	Fingertip pullups 7,7,6,5,4 x bw Hand extensors White - 5x10 each hand Ya, again. TGU's tomorrow Heres how I train. Strength Edge

01-03-2008, 08:52 PM	#48
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	KB Turkish get ups 40kg 15:00 PB! KB snatch 16kg 30L + 30R easy money Havent trained much in the past week. Back on track today...nailed my 15 minute TGU goal. I was in the zone. I had alot of energy in the gym today, So I did some very fast paced snatches Swings tomorrow. Heres how I train. Strength Edge

01-04-2008, 01:26 PM	#49
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	KB swing 32kg 180 swings 15:00 Fingertip pullups 8,7,...... Killed it with the swings, definately a personal best. I had nothing left after the swings, nailed the first two sets of pullups but it just wasn't happening. I will go back 2 pullup workouts and work from there Heres how I train. Strength Edge

01-07-2008, 03:04 PM	#50
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	KB Turkish get ups 48kg - 7:00 PB! 40kg - 3:00 KB snatch 16kg 30L + 30R Hand extensor Green - 4x10 each hand stretch wt. 200 Ok, first off, great workout. I underestimated myself and was able to Get up with the 48kg (106lbs) for 7 minutes before my grip and form broke down. Next workout 10:00 will be cake. When your doing getups with the beast, it becomes more of a goal of not dropping the bell on your face than completing the rep, however achieving one usually comes with the other. Breezed through the snatches, tightened up my technique. Tried some pullups but again it just wasn't happening so now I'm taking 3 days off before I re-start my pullup program. Heres how I train. Strength Edge

01-07-2008, 08:58 PM	#52
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	Is there a website where ignorant people like myself can see vids of these types of unconventional exercises? Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-08-2008, 09:31 AM	#53
tallcall The Evil Director is IN Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,897 Photos: 12	Jeez, 106 lbs?!? Next time you just need to grab a training partner and hoist them up and down for those TGUs for 7-8 minutes (preferably while they're fighting back). First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"

01-08-2008, 12:55 PM	#54
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	Fufu... Ya the only breaks I'm getting are when I switch arms sox... youtube, dumbass tallcall... Heres how I train. Strength Edge

01-08-2008, 04:53 PM	#55
33sun33 Registered User Join Date: Jan 2006 Location: Albany, New York Posts: 209	Wow, thats a very interesting workout there. Im too ignorant to know half the stuff you are doing! Is there a reason you do the Turkish get ups by time instead of by reps? Or is that how you are supposed to do them. I do them by reps, but the rep number always seems nonconsequential. I usually stop when my body/form starts to fail. Stats: 6"3, 200-205lbs (cutting...)

01-09-2008, 01:17 PM	#57
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	KB swing 32kg 180 swings 15:00 Beautiful spring day today, so I did my swings outside. Wasn't gassed one bit, and honestly another 50 swings was in my reserve. I'll shoot for > 200 on friday Here is some sick kettlebell strength by Brett Jones RKC YouTube - Video from the Danish RKC - May 2007 Heres how I train. Strength Edge

01-09-2008, 05:29 PM	#58
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	youtube has everything now, man I should have known. thanks for the link above too. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-09-2008, 05:31 PM	#59
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	also, when can i see you break some weird shit like a phone book? Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-10-2008, 03:26 PM	#60
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	KB Turkish get ups 48kg - 10:00 PB! 40kg - 5:00 stretch Things I need to work on... 1. Grip 2. Stretching I will do that right now. Heres how I train. Strength Edge

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