Step my game up - fUnc17's Journal

[fUnc17]

Lower

foam roll
light stretch
dynamic
squat jumps

1 leg Kettlebell RDL - 2x55lbs/3x10
Bulgarian squats - 135/3x8 (felt like a vagina using only 135)
DB Step up's - 2x60/2x10
DB Lunges - 2x40/2x10
Reverse hypers - 50/3x8

Core - planks, side planks, supermans, russian twists/2x30

stretch

Well it was nice to finally get the bar on my back, havent worked lower body in about 6 weeks. No pain at all, form was good. Goin to add front squats in next week.

Seeing my new chiro tomorrow (who also happens to specialize in ART), i cant fucking wait. my spine is in dire need of alignment

Power tomorrow.

BJJ was on MON and TUE this week. Decided to train with a friend instead of doing my normal schedule.

 

[fufu]

Nice, getting back in the swing of things.

 

[fUnc17]

fufu - yea lets just hope i get no more suprises... i'd like to train uninterrupted for once

 

[KelJu]

fufu - yea lets just hope i get no more suprises... i'd like to train uninterrupted for once

I know the feeling man. We just have to keep our heads up. Your numbers will be back in no time.

 

[fufu]

fufu - yea lets just hope i get no more suprises... i'd like to train uninterrupted for once

I'm sure with your good care to detail that you will be ok for a good while.

 

[BigDyl]

Step up your game, SON!!1



...anyways, journal lookin' good. I wish I had a kettlebell.

 

[fUnc17]

Step up your game, SON!!1



...anyways, journal lookin' good. I wish I had a kettlebell.

true, you look like you could use one

 

[fUnc17]

Power/ESD

foam roll
light stretch
dynamic

DARC SWINGS - 35lbs/2x20
C & J - 2x35lbs/3x8
SNATCH & OH SQ - 2x35lbs/3x8
CLAP PUSHUPS - 15, 10, 10
TOWEL PULLUPS - 6, 5, 5

stretch

ALMOST puked.

Snatches were great, felt like the kettlebells were going to fly out of my hands

will add a circuit next week

 

[fufu]

What is ESD?

 

[fUnc17]

energy system developement

 

[BigDyl]

true, you look like you could use one

I thought you might actually help me and offer a link to where I could get one or something...

 

[fUnc17]

I thought you might actually help me and offer a link to where I could get one or something...

 

[fUnc17]

BJJ tonight was good. had a niiiice stretch afterwards

It looks like monday i'll be good to go, going to start full body. First 2 weeks i'll hit the weights 2x just to get my work capacity back. do an endurance day once a week for the first 2 weeks, then start training 3x a week with weights and increase the endurance days to twice a week.

can't wait

 

[Brutus_G]

Overhead squats have got to be the most humbeling squats i've ever done.

 

[mike456]

Oh shit! you have a journal, I am here to start stealing stuff from your program lol, training looks solid.

 

[P-funk]

Overhead squats have got to be the most humbeling squats i've ever done.

true story.

if you really want to see how strong you are, do them with a close grip (a clean grip, or shoulder width grip).

 

[P-funk]

how has the back been feeling? Looks like you are doing a good job choosing exercises that aren't putting you into a compromising position.