Deadlifts, Presses, Pistols and Pullups

fUnc17 · 10-17-2007, 10:30 AM

Workout from Tuesday

warmup

face the wall squat x 10
halo x 10
pump x 10

repeated for 10 minutes

deadlift - 385/5 , 345/5

single kb mil press - 32kg/5 l,r & 32kg/5 l,r PB

Pistol Ladders (each leg);
1,2,3,4
1,2,3,4

jump rope
stretch
done.

Deads were very good. Overhand grip as usual, focused on 'tension' and my breath, especially at the start of the lift. It has helped tremendously. Presses were up from last week, first time I got the 32kg KB for 2x5 each arm. Pistols were decent, although I was kinda wiped from the weekend. By the time I got to the jump rope my legs felt like jello. Solid workout.

wt: 200

Goals for this training cycle;

Training goals as of Oct 8th 2007
---------------------------------

455 x 5 deadlift by Dec 25th

32kg x 5 doulbe kb mil press by Dec 25th

24kg x 5 l,r Pistol by Dec 25th

1 x 20 bw pullups by Dec 25th

3 x 120s rounds of jump rope by Dec 25th

tallcall · 10-17-2007, 12:37 PM

Geeze, that looks pretty solid man! Good luck with those goals!

fUnc17 · 10-23-2007, 08:28 AM

Workout from Monday 10/22

warmup

face the wall squat x 10
halo x 10
pump x 10

repeated for 10 minutes

deadlift - 390/5 , 350/5

single kb mil press - 32kg/5 l,r & 32kg/5 l,r PB

Pullup Ladders;
1,2,3,4
1,2,3,4
1,2,3,4
1,2,3,4

jump rope
stretch
done.

After a long weekend of work and partying til 6am 2 nights in a row, I was somehow able to maintain my strength. Truly incredible.

Tallcall, thank you

tallcall · 10-23-2007, 05:51 PM

I understand what you mean about the work and party schedule. My work interferes with my training a lot, so I have no idea how I'm getting anything done anymore (but we're still going

)!

katt · 10-23-2007, 05:53 PM

[quote=fUnc17;1699175] deadlift - 390/5 , 350/5

After a long weekend of work and partying til 6am 2 nights in a row, I was somehow able to maintain my strength. Truly incredible.
QUOTE]

Sure you weren't in Vegas instead of Jersey??

btw - nice workout - good goals!

fUnc17 · 10-26-2007, 12:42 PM

warmup

face the wall squat x 10
halo x 10
pump x 10

repeated for 10 minutes

deadlift - 390/5 , 350/5

single kb mil press - 32kg/5 l,r & 32kg/5 l,r

Pullup Ladders;
1,2,3,4
1,2,3,4
1,2,3,4
1,2,3,4

KB Snatches (24kg) - 20L / 20R - 1 set non stop

jump rope
stretch
done.

Skipped Wednesday's workout, instead tested my max for dead hang pullups, 1 set. Got 15 reps @ 205lbs, 5 more to go.

This weekend I will probably do some type of recovery workout. Most likely a low volume, low intensity circuit, and some get up's.

tallcall, somehow someway

Katt, I might as well of been in vegas...

katt · 10-26-2007, 12:43 PM

Quote:

Originally Posted by fUnc17

.

Katt, I might as well of been in vegas...

We're not leaving until tomorrow morning - YOU STILL HAVE TIME!

fUnc17 · 10-29-2007, 02:19 PM

Workout from Tuesday

warmup

face the wall squat x 10
halo x 10
pump x 10

repeated for 10 minutes

deadlift - 395/5 , 350/5

single kb mil press - 32kg/5 l,r & 32kg/5 l,r

Pistol Ladders (each leg);
1,2,3,4
1,2,3,4

KB Swings - 1 minute non stop 24kg, switch hands every 5 repetitions
stretch
done.

Played alot of poker this weekend so I was feeling extremely tight this morning, especially after my 4 hour economics class. Felt great to get warmed up. Good workout.

DOMS · 10-29-2007, 02:27 PM

What's with the use of kilograms?

That's some crazy Deadlifts!

fUnc17 · 10-29-2007, 03:47 PM

Quote:

Originally Posted by DOMS

What's with the use of kilograms?

That's some crazy Deadlifts!

Thanks

Kettlebells are measured in kilograms

fUnc17 · 10-31-2007, 12:45 PM

warmup

face the wall squat x 10
halo x 10
pump x 10

repeated for 10 minutes

deadlift - 395/2x3 , 355/3

single kb mil press - 36kg/3 l,r PB
double kb see saw presses - 32kg/5 l,r x 2sets

Pullup Ladders;
1,2,3,4,5
1,2,3,4,5
1,2,2,2,2,2,2,2,2,2

KB swings (24kg) - 1 set non stop for 1 minute. 35 swings total

jump rope
stretch
done.

Did an extra set of presses today. Wanted to give 36kg a go, although i have to clean the 32kg KB first into rack position then front squat it down to grab the 4kg to put on top of the 32. It was a pain in the ass to hold as well, but I was able to press it cleanly 3 times. If it wasn't so awkward I'd definately be able to grind out another 2, perhaps with 1 kb in hand instead of 2.. oh well.

Anyway, pullups were solid. Going to do more throughout the day. I stopped at 2 on the 3rd rung because I wanted a bigger total and knew I'd burn out doing sets of 3. Last week I was able to bang out 100 reps total throughout the day, aiming for that tonight.

soxmuscle · 10-31-2007, 03:34 PM

your workouts always impress me, even if i can't envision half of the shit that you're doing.

fUnc17 · 10-31-2007, 07:51 PM

Quote:

Originally Posted by soxmuscle

your workouts always impress me, even if i can't envision half of the shit that you're doing.

lol..

tallcall · 10-31-2007, 07:55 PM

Quote:

Originally Posted by soxmuscle

your workouts always impress me, even if i can't envision half of the shit that you're doing.

Seconded!

fUnc17 · 11-03-2007, 08:13 AM

warmup

face the wall squat x 10
halo x 10
pump x 10

repeated for 10 minutes

deadlift - 405/1x3 , 385/1x3, 365/1x3

single kb mil press - 36kg/3 l,r PB
double kb see saw presses - 32kg/5 l,r
double kb mil press - 32kg/2 PB

Pullup Ladders;
1,2,3,4,5
1,2,3,4,5
1,2,2,2,2,2,2,2,2,2

jump rope
stretch
done.

fUnc17 · 11-07-2007, 01:32 PM

warmup

face the wall squat x 10
halo x 10
pump x 10

repeated for 10 minutes

deadlift - 405/3 , 385/3 , 365/3

single kb mil press - 36kg/4 l, 5 r PB
double kb see saw presses - 32kg/5 l,r

Pullup Ladders;
1,2,3,4,5
1,2,3,4,5
1,2,2,2,2,2,2,2,2,2

KB swings (24kg) - 1 set non stop for 1 minute. 35 swings total

stretch
done.

Bought myself a new jump rope today. It is much bigger than the other one I had, which is good because i'm tall and need the extra length. I plan on using it on days im not lifting, for about 30min with a heavy stretch afterwards.

Lost a bit a weight over the weekend. I'm at 199 lbs

DOMS · 11-07-2007, 01:34 PM

Again with the crazy Deadlifts!

fUnc17 · 11-08-2007, 10:47 AM

foam roll

Jump rope - 30minutes

stretch
done

fUnc17 · 11-09-2007, 12:16 PM

warmup

face the wall squat x 10
halo x 10
pump x 10

repeated for 10 minutes

deadlift - 405/4 , 335/5

kb mil press - 36kg/5 l,r PB

see saw press - 32kg/5 l, r

Pistol Ladders (each leg);
1,2,3,4,5
1,2,3,4,5

KB swings (24kg) - 1 minute straight, 37 swings

stretch
done.

I definately had another rep with 405 in me. Will get it next week. Pressed the 32kg plus 4kg kettlebell on top 5 times each arm, which is damn good progress so far. Going to start putting the 8kg kb on top next week. Kept a nice pace with the swings and did a hard stretch after. wt: 200

fUnc17 · 11-12-2007, 06:17 PM

warmup

face the wall squat x 10
halo x 10
pump x 10

repeated for 10 minutes

deadlift - 395/5 , 355/5
double kb see saw presses - 32kg/5 l,r

Pullup Ladders;
1,2,3,4
1,2,3,4
1,2,3
1,2,3
1,2,3

KB swings (24kg) - 1 set non stop for 1 minute. 35 swings total

stretch
done.

fUnc17 · 12-17-2007, 02:11 PM

I have backed off the deads for a little while, to work on conditioning and grip. I will get back to deadlifts shortly. If anything this new program will ultimately add to my deadlift poundage.

The workouts I will be doing is layed out in the book ETK (Enter the kettlebell). It calls for KB swings and Turkish get ups 2x a week each. I have made some changes considering it is a beginners program. I am also doing Pavel's fighter pullup program... it is a pullup ladder everyday, although I have been doing it 5x a week...giving me 2 days rest and I do fingertip pullups instead of standard pulls. I will also do Pistol ladders 2-3x a week. This is in addition to BJJ/MMA and my job.

KB swing + Burpee ladder
24kg

5L/5R
1 burpee
5L/5R
2 burpees
5L/5R
...

5L/5R
7 burpees

Once I got to 7, i restarted at 1 and worked my way back up to 7 again.

140 swings
56 burpees

Fingertip pullups
5,4,3,3,2 x bw

coc #1
2x10s holds each hand

pinch gripper
15lbs x 3 sets/5 each hand

pullup bar hangs
stretch

wt. 205

fUnc17 · 12-18-2007, 12:35 PM

KB Turkish get ups
36kg

For 10:00, alternating hands. Not training for reps, just TUT

Fingertip pullups
5,4,4,3,2 x bw

Pistols
3,2,1 x bw/each leg

coc #1
2x10s holds each hand

pinch gripper
15lbs x 1 set/5 each hand
20lbs x 2 sets/5 each hand

pullup bar hangs
stretch hip flexors, good morning stretch 10 sets

wt. 205

tallcall · 12-18-2007, 02:13 PM

Quote:

Originally Posted by fUnc17

KB Turkish get ups
36kg

For 10:00, alternating hands. Not training for reps, just TUT

Fingertip pullups
5,4,4,3,2 x bw

Pistols
3,2,1 x bw/each leg

coc #1
2x10s holds each hand

pinch gripper
15lbs x 1 set/5 each hand
20lbs x 2 sets/5 each hand

pullup bar hangs
stretch hip flexors, good morning stretch 10 sets

wt. 205

You seem to be doing well!

I love those see-saw presses, I wish my gym had kettle bells (I know there are some in class but we haven't ever used them for bjj warm-ups or anything), it'd be nice to start using them.

fufu · 12-18-2007, 04:56 PM

You used a 36KG KB for TGU's 10 minutes straight? Jesus christ!

Have you competed in an MMA match yet? If not, do you still plan on it?

fUnc17 · 12-18-2007, 06:00 PM

Quote:

Originally Posted by fufu

You used a 36KG KB for TGU's 10 minutes straight? Jesus christ!

Have you competed in an MMA match yet? If not, do you still plan on it?

Not yet fufu. I cannot wait to compete in grapplers quest, and after seeing my friend win his first amateur fight I have wanted to do it. IMO there is no point in training MMA and strength training on top of it if I'm not going to test myself. I wanna see where I'm at and I love competition

10-17-2007, 10:30 AM	#1
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Deadlifts, Presses, Pistols and Pullups BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Workout from Tuesday warmup face the wall squat x 10 halo x 10 pump x 10 repeated for 10 minutes deadlift - 385/5 , 345/5 single kb mil press - 32kg/5 l,r & 32kg/5 l,r PB Pistol Ladders (each leg); 1,2,3,4 1,2,3,4 jump rope stretch done. Deads were very good. Overhand grip as usual, focused on 'tension' and my breath, especially at the start of the lift. It has helped tremendously. Presses were up from last week, first time I got the 32kg KB for 2x5 each arm. Pistols were decent, although I was kinda wiped from the weekend. By the time I got to the jump rope my legs felt like jello. Solid workout. wt: 200 Goals for this training cycle; Training goals as of Oct 8th 2007 --------------------------------- 455 x 5 deadlift by Dec 25th 32kg x 5 doulbe kb mil press by Dec 25th 24kg x 5 l,r Pistol by Dec 25th 1 x 20 bw pullups by Dec 25th 3 x 120s rounds of jump rope by Dec 25th
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

10-17-2007, 12:37 PM	#2
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,019 Blog Entries: 8	Geeze, that looks pretty solid man! Good luck with those goals!
	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

10-23-2007, 08:28 AM	#3
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Workout from Monday 10/22 warmup face the wall squat x 10 halo x 10 pump x 10 repeated for 10 minutes deadlift - 390/5 , 350/5 single kb mil press - 32kg/5 l,r & 32kg/5 l,r PB Pullup Ladders; 1,2,3,4 1,2,3,4 1,2,3,4 1,2,3,4 jump rope stretch done. After a long weekend of work and partying til 6am 2 nights in a row, I was somehow able to maintain my strength. Truly incredible. Tallcall, thank you
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

10-23-2007, 05:51 PM	#4
tallcall That's Mr. Incredible Elite Member Join Date: May 2007 Location: Orlando, FL Posts: 2,019 Blog Entries: 8	I understand what you mean about the work and party schedule. My work interferes with my training a lot, so I have no idea how I'm getting anything done anymore (but we're still going )!
	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

10-26-2007, 12:42 PM	#6
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	warmup face the wall squat x 10 halo x 10 pump x 10 repeated for 10 minutes deadlift - 390/5 , 350/5 single kb mil press - 32kg/5 l,r & 32kg/5 l,r Pullup Ladders; 1,2,3,4 1,2,3,4 1,2,3,4 1,2,3,4 KB Snatches (24kg) - 20L / 20R - 1 set non stop jump rope stretch done. Skipped Wednesday's workout, instead tested my max for dead hang pullups, 1 set. Got 15 reps @ 205lbs, 5 more to go. This weekend I will probably do some type of recovery workout. Most likely a low volume, low intensity circuit, and some get up's. tallcall, somehow someway Katt, I might as well of been in vegas... Last edited by fUnc17 : 10-26-2007 at 12:54 PM.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

10-23-2007, 05:53 PM	#5
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,863 Photos: 37	[quote=fUnc17;1699175] deadlift - 390/5 , 350/5 After a long weekend of work and partying til 6am 2 nights in a row, I was somehow able to maintain my strength. Truly incredible. QUOTE] Sure you weren't in Vegas instead of Jersey?? btw - nice workout - good goals!

10-29-2007, 02:19 PM	#8
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	Workout from Tuesday warmup face the wall squat x 10 halo x 10 pump x 10 repeated for 10 minutes deadlift - 395/5 , 350/5 single kb mil press - 32kg/5 l,r & 32kg/5 l,r Pistol Ladders (each leg); 1,2,3,4 1,2,3,4 KB Swings - 1 minute non stop 24kg, switch hands every 5 repetitions stretch done. Played alot of poker this weekend so I was feeling extremely tight this morning, especially after my 4 hour economics class. Felt great to get warmed up. Good workout.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

10-31-2007, 12:45 PM	#11
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	warmup face the wall squat x 10 halo x 10 pump x 10 repeated for 10 minutes deadlift - 395/2x3 , 355/3 single kb mil press - 36kg/3 l,r PB double kb see saw presses - 32kg/5 l,r x 2sets Pullup Ladders; 1,2,3,4,5 1,2,3,4,5 1,2,2,2,2,2,2,2,2,2 KB swings (24kg) - 1 set non stop for 1 minute. 35 swings total jump rope stretch done. Did an extra set of presses today. Wanted to give 36kg a go, although i have to clean the 32kg KB first into rack position then front squat it down to grab the 4kg to put on top of the 32. It was a pain in the ass to hold as well, but I was able to press it cleanly 3 times. If it wasn't so awkward I'd definately be able to grind out another 2, perhaps with 1 kb in hand instead of 2.. oh well. Anyway, pullups were solid. Going to do more throughout the day. I stopped at 2 on the 3rd rung because I wanted a bigger total and knew I'd burn out doing sets of 3. Last week I was able to bang out 100 reps total throughout the day, aiming for that tonight.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

10-31-2007, 03:34 PM	#12
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,511 Photos: 10	your workouts always impress me, even if i can't envision half of the shit that you're doing.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

11-03-2007, 08:13 AM	#15
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	warmup face the wall squat x 10 halo x 10 pump x 10 repeated for 10 minutes deadlift - 405/1x3 , 385/1x3, 365/1x3 single kb mil press - 36kg/3 l,r PB double kb see saw presses - 32kg/5 l,r double kb mil press - 32kg/2 PB Pullup Ladders; 1,2,3,4,5 1,2,3,4,5 1,2,2,2,2,2,2,2,2,2 jump rope stretch done.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

11-07-2007, 01:32 PM	#16
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	warmup face the wall squat x 10 halo x 10 pump x 10 repeated for 10 minutes deadlift - 405/3 , 385/3 , 365/3 single kb mil press - 36kg/4 l, 5 r PB double kb see saw presses - 32kg/5 l,r Pullup Ladders; 1,2,3,4,5 1,2,3,4,5 1,2,2,2,2,2,2,2,2,2 KB swings (24kg) - 1 set non stop for 1 minute. 35 swings total stretch done. Bought myself a new jump rope today. It is much bigger than the other one I had, which is good because i'm tall and need the extra length. I plan on using it on days im not lifting, for about 30min with a heavy stretch afterwards. Lost a bit a weight over the weekend. I'm at 199 lbs
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

11-08-2007, 10:47 AM	#18
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	foam roll Jump rope - 30minutes stretch done
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

11-09-2007, 12:16 PM	#19
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	warmup face the wall squat x 10 halo x 10 pump x 10 repeated for 10 minutes deadlift - 405/4 , 335/5 kb mil press - 36kg/5 l,r PB see saw press - 32kg/5 l, r Pistol Ladders (each leg); 1,2,3,4,5 1,2,3,4,5 KB swings (24kg) - 1 minute straight, 37 swings stretch done. I definately had another rep with 405 in me. Will get it next week. Pressed the 32kg plus 4kg kettlebell on top 5 times each arm, which is damn good progress so far. Going to start putting the 8kg kb on top next week. Kept a nice pace with the swings and did a hard stretch after. wt: 200
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

11-12-2007, 06:17 PM	#20
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	warmup face the wall squat x 10 halo x 10 pump x 10 repeated for 10 minutes deadlift - 395/5 , 355/5 double kb see saw presses - 32kg/5 l,r Pullup Ladders; 1,2,3,4 1,2,3,4 1,2,3 1,2,3 1,2,3 KB swings (24kg) - 1 set non stop for 1 minute. 35 swings total stretch done.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

12-17-2007, 02:11 PM	#21
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	I have backed off the deads for a little while, to work on conditioning and grip. I will get back to deadlifts shortly. If anything this new program will ultimately add to my deadlift poundage. The workouts I will be doing is layed out in the book ETK (Enter the kettlebell). It calls for KB swings and Turkish get ups 2x a week each. I have made some changes considering it is a beginners program. I am also doing Pavel's fighter pullup program... it is a pullup ladder everyday, although I have been doing it 5x a week...giving me 2 days rest and I do fingertip pullups instead of standard pulls. I will also do Pistol ladders 2-3x a week. This is in addition to BJJ/MMA and my job. KB swing + Burpee ladder 24kg 5L/5R 1 burpee 5L/5R 2 burpees 5L/5R ... 5L/5R 7 burpees Once I got to 7, i restarted at 1 and worked my way back up to 7 again. 140 swings 56 burpees Fingertip pullups 5,4,3,3,2 x bw coc #1 2x10s holds each hand pinch gripper 15lbs x 3 sets/5 each hand pullup bar hangs stretch wt. 205 Last edited by fUnc17 : 12-17-2007 at 02:25 PM.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

12-18-2007, 12:35 PM	#22
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	KB Turkish get ups 36kg For 10:00, alternating hands. Not training for reps, just TUT Fingertip pullups 5,4,4,3,2 x bw Pistols 3,2,1 x bw/each leg coc #1 2x10s holds each hand pinch gripper 15lbs x 1 set/5 each hand 20lbs x 2 sets/5 each hand pullup bar hangs stretch hip flexors, good morning stretch 10 sets wt. 205 Last edited by fUnc17 : 12-18-2007 at 01:15 PM.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups

12-18-2007, 04:56 PM	#24
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,422 Photos: 3	You used a 36KG KB for TGU's 10 minutes straight? Jesus christ! Have you competed in an MMA match yet? If not, do you still plan on it?
	fufu's 1337 Journal Your diet will set you free.