Deadlifts, Presses, Pistols and Pullups

fUnc17 · 01-13-2008, 08:24 PM

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

fUnc17 · 01-16-2008, 03:12 PM

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.

fUnc17 · 01-16-2008, 06:32 PM

BJJ Seminar - 1.5hrs

not much competition.

tallcall · 01-16-2008, 06:56 PM

Quote:

Originally Posted by fUnc17

BJJ Seminar - 1.5hrs

not much competition.

What are your seminars like?

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).

fUnc17 · 01-17-2008, 12:00 AM

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.

tallcall · 01-17-2008, 01:28 AM

Yeah, I guess mat time is all that really counts anyways.

fUnc17 · 01-18-2008, 01:03 PM

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

fufu · 01-18-2008, 01:08 PM

What is a crush curl?

fUnc17 · 01-20-2008, 12:02 PM

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

fUnc17 · 01-20-2008, 12:07 PM

Quote:

Originally Posted by fufu

What is a crush curl?

Hold a KB upside down by putting both hands on either side of the round portion of the bell. simultaneously grip the bell and curl it at the same time

It teaches you how to recruit the chest in the pullup

fufu · 01-20-2008, 12:15 PM

ahhh, cool.

fUnc17 · 01-20-2008, 01:21 PM

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

fUnc17 · 01-21-2008, 02:44 PM

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

soxmuscle · 01-22-2008, 11:55 AM

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?

fUnc17 · 01-22-2008, 01:30 PM

Quote:

Originally Posted by soxmuscle

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?

If your capable of putting a cast iron bowling bowl with a handle on it up your rectum, your too advanced for me. I have no advice for that

tallcall · 01-22-2008, 02:33 PM

Quote:

Originally Posted by fUnc17

If your capable of putting a cast iron bowling bowl with a handle on it up your rectum, your too advanced for me. I have no advice for that

That's beyond even me!

fUnc17 · 01-22-2008, 03:33 PM

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.

fufu · 01-22-2008, 05:18 PM

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.

fUnc17 · 01-22-2008, 05:33 PM

Quote:

Originally Posted by fufu

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.

Sure. I just got a new phone so I'm gunna record my warmup for you

fUnc17 · 01-22-2008, 06:11 PM

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...

fUnc17 · 01-22-2008, 06:27 PM

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.

fufu · 01-22-2008, 08:42 PM

thanks man, I appreciate the info

fufu · 01-22-2008, 08:43 PM

Quote:

Originally Posted by fUnc17

Sure. I just got a new phone so I'm gunna record my warmup for you

Sorry, I head out right after making the post.

fUnc17 · 01-25-2008, 10:26 AM

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

fUnc17 · 01-25-2008, 11:21 AM

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

fUnc17 · 01-27-2008, 10:15 AM

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

01-13-2008, 08:24 PM	#61
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-16-2008, 03:12 PM	#62
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-16-2008, 06:32 PM	#63
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	BJJ Seminar - 1.5hrs not much competition.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-17-2008, 12:00 AM	#65
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-17-2008, 01:28 AM	#66
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,029 Blog Entries: 8	Yeah, I guess mat time is all that really counts anyways.
	Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?" Elite Fighting Academy

01-18-2008, 01:03 PM	#67
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-18-2008, 01:08 PM	#68
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,480 Photos: 3	What is a crush curl?
	fufu's 1337 Journal Your diet will set you free.

01-20-2008, 12:02 PM	#69
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-20-2008, 12:15 PM	#71
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,480 Photos: 3	ahhh, cool.
	fufu's 1337 Journal Your diet will set you free.

01-20-2008, 01:21 PM	#72
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-21-2008, 02:44 PM	#73
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-22-2008, 11:55 AM	#74
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,546 Photos: 10	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?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

01-22-2008, 03:33 PM	#77
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-22-2008, 05:18 PM	#78
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,480 Photos: 3	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.
	fufu's 1337 Journal Your diet will set you free.

01-22-2008, 06:11 PM	#80
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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...
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-22-2008, 06:27 PM	#81
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-22-2008, 08:42 PM	#82
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,480 Photos: 3	thanks man, I appreciate the info
	fufu's 1337 Journal Your diet will set you free.

01-25-2008, 10:26 AM	#84
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-25-2008, 11:21 AM	#85
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

01-27-2008, 10:15 AM	#86
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups