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01-13-2008, 09:24 PM
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#61 |
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Drop and give me 100
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New Swing goal - 250 w/ 32kg in 15:00
New TGU goal - 15:00 w/ 48kg Restart the pullup cycle tomorrow @ 7,7,6,5,4 - progress as far as possible, when i feel i'm making no progress take 2-3 days off and go back 2 workouts New grip goal: close #2 CoC again, I will do this 3x a week on off days training with the #1 for time, hand extensors, and finger grippers once I reach the swing/TGU goals I will start a Incline bench/deadlift cycle with 1-2 minutes of straight snatches as a finisher w/ the 32kg once I reach my long term pullup goal (9,9,8,7,6) I will start a weighted pullup cycle (3RM) starting with the 32kg KB |
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01-16-2008, 04:12 PM
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#62 |
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Drop and give me 100
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warmup - Windmill, bathtub push, pump, bridge, ghost-knife - this will be my new warmup, windmills are my fav and working on the bridge is going to be fun. Had a great stretch after my workout because of this.
KB snatches 100 reps (50/50) 24kg 5:00 Pullups 7,6,5,4,4 Pistols 3,2,1,1 - R/L bar hangs stretch done Snatches were crisp, tempo was medium speed. Getups tomorrow, swings friday. I will move back a weight with the TGU's and work up to 20 minutes with the 40kg, need more grip strength to do the 48kg safely. Speaking of which, I closed the #1 x12 last night, going to train with it again tonight. My right knee started bitching when I was doing pistols, gotta ice it now. Oh yea, im gunna start eating like an animal again. Want to gain a few lbs. |
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01-16-2008, 07:32 PM
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#63 |
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Drop and give me 100
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BJJ Seminar - 1.5hrs
not much competition. |
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01-16-2008, 07:56 PM
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#64 | |
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The Evil Director is IN
Elite Member
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Quote:
Mine was pretty much just straight up rolling while trying to practice the techniques we already knew (I ended up learning a few new things from the instructor when I rolled with him though).  First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood" 
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01-17-2008, 01:00 AM
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#65 |
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Drop and give me 100
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This one was unorganized. We had 2 guys that came in from renzo gracie's school in nyc and while they were ok, they should of taken charge and shown more. It was more of an introductory class, although there were a few blue and purple belts amongst the mix so I got to roll with guys that know whats goin on but at the same time it was corny because we didn't learn much. Im not complaining though, I got some mat time.
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01-18-2008, 02:03 PM
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#67 |
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Drop and give me 100
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warmup
KB TGU 40kg 20:00 PB! Pullup ladders 7,6,5,5,4 KB snatches 16kg 90s non stop, 40 snatches total Crush curls 16kg 2x10 bar hangs PNF stretching done |
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01-18-2008, 02:08 PM
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#68 |
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fiendish thingy
Elite Member
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What is a crush curl?
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01-20-2008, 01:02 PM
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#69 |
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Drop and give me 100
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Yesterday's workout
Pullup ladders 7,6,5,5,4 Pistol ladders 3,2,1,1 bar hangs stretch done Will do same w/o today cept with grip training at the end |
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01-20-2008, 01:07 PM
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#70 | |
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Drop and give me 100
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Quote:
It teaches you how to recruit the chest in the pullup |
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01-20-2008, 01:15 PM
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#71 |
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fiendish thingy
Elite Member
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ahhh, cool.
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01-20-2008, 02:21 PM
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#72 |
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Drop and give me 100
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Yesterday's workout
Pullup ladders 7,6,6,5,4 Pistol ladders 3,2,1,1 #1 CoC x5 each hand pinch gripper 5x10 @ 10lbs each hand bar hangs stretch done |
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01-21-2008, 03:44 PM
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#73 |
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Drop and give me 100
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KB swing
32kg 200 swings 15:00 Handstand pushups 3x2 Broke the 200 mark today, kept up a quick pace, did 3 variations of swings. 2 handed, 1 handed, and DARC bar hangs stretch done |
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01-22-2008, 12:55 PM
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#74 |
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do work son
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I saw Kettle Bells at my gym last night for the first time!
Any recommendations of what I should do with him, other than stick them up my ass? |
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01-22-2008, 02:30 PM
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#75 | |
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Drop and give me 100
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Quote:
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01-22-2008, 03:33 PM
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#76 | |
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The Evil Director is IN
Elite Member
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Quote:
 That's beyond even me! First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"
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01-22-2008, 04:33 PM
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#77 |
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Drop and give me 100
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KB TGU
40kg & 48kg 15:00 Crush curls 16kg 2x10 bar hangs PNF stretching done Tried mixing in the 40 and 48kg today, worked well. I was not, however ready to do pullups or grip work after the TGU's because my forearms, lats and entire upper body musculature was trashed. Pullups and Pistols tomorrow! More stretching now. |
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01-22-2008, 06:18 PM
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#78 |
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fiendish thingy
Elite Member
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Can you recommend effective stretches and warm ups for the mid/upper back? Lats, rhomboids, traps etc. I am going to start training BJJ again in a few weeks and I don't want to injure my back like I did before. I don't know if you remember but I suffered connective tissue damage. Pretty sure it was from not warming up properly/flexibility issue. I'm thinking it was more so a warming up issue because my flexibility at the time was pretty good. However, getting my upper/mid back loose is tough for me.
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01-22-2008, 06:33 PM
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#79 | |
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Drop and give me 100
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Quote:
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01-22-2008, 07:11 PM
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#80 |
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Drop and give me 100
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Ok maybe not...
heres a quote from 'Super Joints' a book I highly recommend... ..."Physical therapists have two definitions to describe a problem such as slouched shoulders: stretch weakness and tight weakness. When a muscle is habitually kept in an abnormally lengthened position, it experiences the former. The habit of having overly slack muscles of the upper back flicks a few switches in the spinal cord where muscular length and tension are regulated. The muscle starts perceiving your decidedly unmilitary bearing as the norm and becomes unwilling to contract and shorten. Hence s t retch weakness. As your torso slumps over and overstretches your back muscles, these muscles’ opposite numbers, the abs, the pecs, and the muscles between your ribs, are forced to shorten. Over a period of time they shorten and refuse to straighten out. Once you force them too, they test pathetically weak in the stretched position. Hence tight weakness. Needless to say, neither extreme makes for a functional human being. An effective muscle has no trouble going from a near cramp to great length and can display great strength anywhere in this range." Will get to the drills in a sec... |
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01-22-2008, 07:27 PM
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#81 |
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Drop and give me 100
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Go here The Maxwell Daily Dozen
Table-makers are great for the upper back, and shoulders. Try to obtain 'Super Joints' .... the information is priceless. |
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01-22-2008, 09:42 PM
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#82 |
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fiendish thingy
Elite Member
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thanks man, I appreciate the info
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01-22-2008, 09:43 PM
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#83 | |
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fiendish thingy
Elite Member
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Quote:
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01-25-2008, 11:26 AM
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#84 |
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Drop and give me 100
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warmup
KB swing 32kg 210 swings 15:00 stretch then.... I went to the gym with my friend at night and this is what i did Pullups - about 100 reps total Incline bench - 185 x 5, 205 x 2 1 arm snatches with the barbell only - 4x1 Hit the bag for about 5 rounds, then held it for my boy I was happy about the incline, seeing as im going to start an incline bench cycle pretty soon. 205 was easy money, probably had another 2 reps in me |
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01-25-2008, 12:21 PM
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#85 |
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Drop and give me 100
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Jump rope
20 minutes CoC #1 x6 each hand Pinch levy gripper 5x10 each hand @ 15lbs Wrist roller 1 time up 1 time down 45lbs bar hangs stretch |
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01-27-2008, 11:15 AM
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#86 |
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Drop and give me 100
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When I hit 250 swings, hopefully next week... I will start training for this
The Tactical Strength Challenge (TSC) It is april 5th, tests the deadlift, max pullups and kb snatches.... i will be training all 3 plus the incline press. They have 2 divisions, mens and mens elite. Depending on where I am I will decide which class I'll enter in, but I plan on entering the elite division. The only difference is +10kg added weight on the pullups and snatches with the 32kg instead of the 24kg |
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01-28-2008, 02:51 PM
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#87 |
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Drop and give me 100
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warmup
KB swing 32kg 210 swings 15:00 Weighted Pullups 32kg 3,2,1,1 stretch Ok, so my unweighted pullup goal was unrealistic. I made as much progress as possible, and now its time to build strength. I'll go back to bodyweight pullups after the TSC. Nailed 210 reps again, will shoot for at least 230 on friday, and if i'm feeling good im going for 250. wt. 200 |
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01-28-2008, 02:54 PM
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#88 | |
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The Evil Director is IN
Elite Member
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Quote:
First Place Florida State Brazilian Jiu-Jitsu Champions - My guys - "Team Brotherhood"
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01-28-2008, 05:28 PM
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#89 |
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iwillmakeyousmelltheglove
Moderator
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Damn! Thats a lotta swings...good work
http://sdatrainingprograms.blogspot.com - Updated 13/11/09
*****READ THIS FOR TRAINING INFO:***** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE". |
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01-30-2008, 02:01 PM
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#90 |
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Drop and give me 100
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Weighted pullups
bw+25 / 1x10 (Will use this as my gauge for the competition) KB snatches 32kg 50 reps (Shooting for 100 reps in 5 min in competition) 3:40 bar hangs stretch Alright... so now I know what im capable of in the pullup department (TSC it will be 22 lbs aka 10kg). Pullups everyday day for 4 reps w/ 25lbs at least 5 sets. 250 swings here i come then I can start deadlifting again!!!! Checked out the elite division standing for last years TSC... first place deadlift was 590lbs @ 170lbs of bodyweight, absolutely fucking insane. Second place deadlift was 545, then 500. So i'm right in there, I can place top 5 in the deadlift no problemo. |
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