Deadlifts, Presses, Pistols and Pullups

[fUnc17]

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]

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

 

[fUnc17]

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]

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]

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]

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]

.

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

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

 

[fUnc17]

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]

What's with the use of kilograms?

That's some crazy Deadlifts!

 

[fUnc17]

What's with the use of kilograms?

That's some crazy Deadlifts!

Thanks

Kettlebells are measured in kilograms

 

[fUnc17]

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]

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

 

[fUnc17]

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

lol..

 

[tallcall]

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

Seconded!

 

[fUnc17]

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]

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]

Again with the crazy Deadlifts!

 

[fUnc17]

foam roll

Jump rope - 30minutes

stretch
done

 

[fUnc17]

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]

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]

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]

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]

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]

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]

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

 

[fufu]

I know what you mean. If you fight you want to have all training directed towards it, or atleast I would.

 

[fUnc17]

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

Pistols
3,2,1 x bw/each leg

This was from yesterday, since the forums were down for whatever reason

 

[fUnc17]

KB swing + Burpee ladder
24kg

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



5L/5R
8 burpees

Once I got to 8, i restarted at 1 and worked my way back up to 8 again.

160 swings
72 burpees

Fingertip pullups
off

coc #1
2x10s holds each hand

pinch gripper
15lbs x 3 sets/5 each hand

pullup bar hangs
stretch

wt. 205

That was alot of swinging, fuck!

 

[fUnc17]

pinch gripper
10lbs x 3 sets/45 each hand

I was doing the pinch gripper backwards, now its harder. I LIKE.

 

[fUnc17]

KB Turkish get ups
40kg

10:00

Fingertip pullups
6,5,4,3,2 x bw

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

wt. 205