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Strongman + Powerlifting + Weightlifting = Squaggleboggin

Keep in mind that you're starting off using just the bar. If you think about it, it's really not unsafe at all. If you're even attempting that movement with a specific weight, you should be able to control it with one arm. If it gets out of hand, the weight should be downright easy once you get both hands on it. I understand where you're coming from, but because it takes so long to add weight to this exercise, it's really almost difficult to be unsafe with it.

I can't find a link to a video of a Turkish get up being performed with a barbell. Oh well. It seems like I do it differently from most, though. I actually switch hands while the BB is overhead. That seems both uncommon and foolish. But I'll keep doing it that way until I drop it on myself. It'd serve me right.

I'll see if I can't somehow get a video of myself doing it sometime.
 
Yesterday's Workout:

Dynamic stretches + trampoline jumping

Power Snatches 3x3 (65), 3x2 (95)

One-Arm Benches 3x5 (45)

Farmer's Walks 2x1 (120)

Chin Ups 1x0, 20, 40 (F)

Dynamic + static stretches + trampoline jumping

It's interesting working out in a room that's quite a bit colder than usual. It feels good to be cooled off constantly, that's for sure.

I define a power snatch as a snatch with only one bend of the knees. So, the pull has to last all the way until the weight is overhead. They went well. I'm going to add five pounds next time.

One-arm benches were rough. They were much harder than I thought they would be - and it was because my triceps are so weak. Balancing the weight was difficult, but I'm used to balancing the BB, meaning the hardest part was getting comfortable with where to bring the weight down. It has to be bodybuilding-style benching with the one-arm stuff for me. Powerlifting style is much too difficult to control with just one arm IMO. It sort of turns into a partial reverse curl.

Farmer's walks weren't bad at all. I was surprised I was able to do it with the 120 pound DBs. I hadn't done any grip work in a couple months, so this wasn't an upset at all. The only problem is increasing the weight - there simply isn't any more room on the sides of the DBs. I'll figure something out, though.

I was almost able to complete the last rep on the chin ups, but not quite. It kills my feet to get the DB into position before actually doing the movement. I'll keep the same weight for next time.

Rating: 5/5; BW: 187

Oh, and I see that I have one-hand deadlifts scheduled for my next workout. I need some ideas as to how I can Squagglebogginify deadlifts (you know, sort of like overhead Bulgarian squats) to make them really challenging but without needing to pile weight on the bar. The unilateral stuff is good, but I'm not comfortable with my form. Perhaps I'm approaching it all wrong.

So, if you have any advice as to what style you're comfortable using regarding unilateral deadlifts, or if you can think of another challenging style of them, please feel free to post.
 
Good stuff. I assume you did the one arm benching with a barbell? nice.
 
fufu

Of course I did! Who am I to take an exercise and make it easier than it should be? Heh. Thanks for stopping.
 
So I planned on working out tomorrow, despite the fact that the room in which I will work out will probably be below the freezing point of water. Or something like that. However, upon attempting, pathetically hitherto unsuccessfully, to open a micro keychain flashlight I received for Christmas, its army-tough plastic made two sizeable gashes in my left index finger. I say 'gashes' because they are not cuts; nay, the skin is wide open. Do you know how difficult it is to do farmer's walks with two gashes, not cuts, on your left index finger? Extremely. I'm going to have to modify the workout quite a bit (even though I don't think it has anything to do with farmer's walks) in order to actually complete it. So I'm a little annoyed about that. But I vow to avenge myself. Where are those scissors...?
 
I think hands down you have one of the most unique routines on this board.
Very cool stuff! :thumbup:
 
Bakerboy said:
I think hands down you have one of the most unique routines on this board.
Very cool stuff! :thumbup:
Click to expand...

Thank you very much, sir. I appreciate it.

So I realized that I've been calling my stretches 'dynamic' based solely on the fact that I don't hold the stretches. Yet I think there's more to it. I need to do some more research on dynamic stretches, activation work, etc.

Here's my new split. It's similar to the old one, but I've modified a few things. I would certainly appreciate feedback of any kind.

Day One: Overhead Bulgarian Squats; Unilateral BB Benches; Unilateral RDLs; Pull Ups

Day Two: Power Snatch; Turkish Get Up; Farmer's Walks; Chin Ups; Planks

Day Three: Sumo Deadlifts; Yates Rows; Plate Walks; Unilateral Farmer's Walks


I know some of these exercises may be unfamiliar to some of you, or even have made-up names. So don't be afraid to ask for clarification. It's probably my fault to begin with.

I'll be sticking to the single-factor method of timing my microcycles. Once I can get consistent with lifting, I'll plan more advanced periodization (if gains begin to slow).

Any suggestions as to specific warm ups that can be done beforehand? I like to jump on a small trampoline to generally raise my body temperature and get blood to tissue, but I feel like I should have some kind of dynamic flexibility and/or specific activation work added into it, I'm just not sure what.

As for cooling down, usually I do more static-based stretching and once again go for a few minutes on the trampoline.

Once this is all worked out, I'll get much more specific with my diet, if need be (generally I stick to high protein; avoid processed foods, pop and sugar not contained in a nutritious food, such as fruit; and try to make each meal healthy).
 
Today's Workout:

Warmup (performed in circuit):
-Shoulder Abductions 1x10 (5# plate)
-Shoulder Circles (forward and backward each arm, slowly increasing size)
-Spider Crawls
-Deadlift Walks
-Burpees (1x10)

Lifting:
-Overhead Bulgarian Squats 3x3 (45), 3x2 (75)
-Unilateral BB Benches 3x5 (45)
-Unilateral RDLs 3x3 (95), 3x2 (135)
-Pull Ups 1x0, 15, 25 (F)

Rating: 5/5; BW: 186

Overall, quite solid. It was the first time I used this type of warmup. My shoulders were actually pretty tired afterwards. That was the only thing stopping me from adding weight for the squats.

Uni benches went better than last time. They were still extremely difficult (especially after the squats), but I think I'll add 5 pounds and go to a 3x3 scheme or something. Baby steps.

Uni RDLs were a first. I love them. It's hard to balance, but that's the whole point. I'm adding 5 pounds next time.

Pull ups went well. I almost got the 25. I'll get it next time for sure.

Now I just need to be more strict with my diet, get approval of my routine from a couple members, and I'll be well on my way to actually being able to periodize with some consistency!

Any feedback is more than welcome, as always.
 
I would just like to point out that my diet has been quite nice today (so far), or at least according to my limited knowledge.

Meal 1: Turkey burger, whole wheat pasta, banana (tried to make it the largest meal)
Meal 2: Peanuts (as a snack during school)
Meal 3: Turkey burger, whole wheat pasta, banana (quite a bit less than last time, but still a decent meal)
Meal 4: Will be eating roast beef, I think (it'll depend on what it's made in as to how much I'll eat)
Meal 5: Probably a banana and some peanuts or something

Okay, so it's nothing amazing. But I'm sick of slacking when it comes to my diet. I've been drinking nothing but water, and I really don't think I've been eating bad foods - just stuff that's not the best. This is unacceptable (I mean, to a point - I'm not about to spend a million dollars on some kind of super-high-quality food or something). At least I'm doing something. I should take some measurements just as a reference.
 
Your workouts are always entertaining to read up on. Did you use a barbell for the 1-leg RDLs?
 
fUnc17 said:
unilateral farmers walk?
Click to expand...

The same as regular farmer walks the only difference being you are only holding the object, DB, KB, BB in one hand. Tough to do with a lot of weight.

25 pullups is pretty sweet! Nice work. :clapping:
 
Sweet_Dell
Thanks! That means a lot to me.

CP
Of course I did. Stupidly, I tried doing unilateral RDLs using both legs and just one arm before. I figured it'd be really good for the core. Well, it turns out that grip is definitely the limiting factor in that case. I'm now doing them the way they're supposed to be done, heh. I was hoping you'd poke in here. I assume you didn't see anything terribly wrong with my split, then. This is a good thing.

KelJu
Thanks. I took some time off for a while and then started posting a little after I got back in the game. Hopefully it won't happen agian.

fUnc17
Like Bakerboy said, it's the same thing but using one hand. I try to keep my shoulders level to get some unilateral work done for the obliques and core. It's great when you use a 60+ pound DB.

Bakerboy
Thanks for explaining that. It definitely is hard with a lot of weight. Of course, I'm still working up to decent weight, but it's still pretty difficult. Actually, the numbers for the pull ups represent the added weight, that's why it went 1x0, 15, 25 - it's for one rep times 0, 15 and 25 pounds of added weight, respectively. As you can see, I'm trying to increase the strength of the movement rather than just the number of reps.

Thanks for posting, everyone. I should be lifting again later today, and my diet has still been strict. I'm on my way...
 
Warmup (circuit):
-Burpees 1x10
-Spider Crawls
-Shoulder Circles
-Shoulder Abductions 1x10 (5)
-Deadlift Walks


Lifting:
-Power Snatches 3x3 (65), 3x2 (100)
-Turkish Get Ups 1x3 (55)
-Farmer's Walks 2x1 (120)
-Chin Ups 1xBW, +20, +40 (F)
-Planks 3x30s (45)

Rating: 5/5; BW: 189

Everything went pretty well. I'll be adding weight for the snatches and TGUs. Chin ups were really difficult. I'm dropping the last rep down to BW +30. Planks were brutal after everything else. I was pretty spent a few minutes ago, but I followed up with some stretching.

My diet now needs some major work. I see that what I've been doing hasn't helped at all. Of course, the extra weight could be due to water retention since I'm drinking so much right now. I'm going to start posting my diets on here as well so I can embarrass myself. I've retained plenty of training knowledge (even if I'm not advanced enough to use some of it), but nutrition is another story.

Diet for today:
-Whole wheat pasta (~4 oz) @ 8:45 AM
-Peanuts (1 serving) @ 11 AM
-Small steak @ 3 PM
-Whole wheat pasta (~4 oz) @ 5:30 PM

And that's about it so far (I'm about to eat the pasta). I've read that whole wheat pasta, although not as good as certain other carbs, is generally a good food to eat. Perhaps I'm wrong. If so, it would explain a lot. I also had some grapes as a snack, but nothing too significant. I'll have to start counting calories and macronutrients if I don't solve this problem soon.
 
Warmup (circuit):
-Burpees 1x10
-Shoulder Circles
-Spider Crawls
-Shoulder Abductions 1x10 (5)

Lifting:
-Sumo Deadlifts 3x3 (135), 3x2 (225)
-Yates Rows 3x3 (115), 3x2 (155)
-Plate Walks 3x1 (180)
-Unilateral Farmer's Walks 3x1 (55)

Rating: 5/5; BW: 185

Exams last week kept me from lifting like I wanted to. Somewhat of an excuse, but still pretty legitimate. I can't decide whether I'm calling myself out on that one or not. I'll just have to kick my ass later.

Very nice. This stuff was very light weight, but that's because a) I hadn't done it in a pretty long time and b) the room in which I lifted was definitely below 40°. My hands just about froze to the metal and my feet were numb after about two or three minutes. But I couldn't go another day without lifting. Now is no time to be a pansy.

Looks like I lost 4 pounds in 9 days. Perhaps my diet isn't so terrible after all. But that doesn't mean I won't continue to do more research, especially about the foods I eat most. I need some protein...
 
I find myself struggling between whether to put more time into lifting or school. It is a tough call.
 
KelJu said:
I find myself struggling between whether to put more time into lifting or school. It is a tough call.
Click to expand...

Yeah it is. I'm hoping that once I'm in college I'll have a lot more freedom in my schedule, which means a lot more effective time management. Plus I won't have to work out in the freezing cold in the winter. But that's just a perk, heh.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
How old are you?
 
My feet are still numb as I type this. I don't have Body Identity Integrity Disorder or anything, but it almost feels good...

Warmup:
-Burpees
-Shoulder Abductions
-Shoulder Circles
-Deadlift Walks
-Spider Crawls

Workout:
-Overhead Bulgarian Squat 3x3 (45), 3x2 (80)
-Unilateral Benches 3x5 (45)
-Unilateral RDLs 3x3 (95), 3x2 (135)
-Pull Ups 1x0, 15, 25 (F)

BW: 185; rating: 5/5

Overall it was pretty good, but a little strange. My left side seemed stronger, for one thing. And I'm still not used to being numb while lifting. I should get used to it soon, though. Winters in Cleveland usually last a while.

Squats were great. I'll be adding weight. Benches were noticeably easier. At least I'm making progress. Adding weight next time for sure. RDLs were good too, and I'll be adding weight. Pull ups weren't so great. The 25 was nowhere close to completion. Last time I was closer though - I'll keep it the same one more time and see what happens.
 
Good stuff! Nice RDL's and OH squats.:thumbup: Why don't you just do BW pullups until you can do 10-12 reps and then focus on adding weight later? :shrug:
 
Bakerboy said:
Good stuff! Nice RDL's and OH squats.:thumbup: Why don't you just do BW pullups until you can do 10-12 reps and then focus on adding weight later? :shrug:
Click to expand...

I thank you for the compliment and the advice. However, I can't see myself doing that. I like adding weight more than I like adding reps. It's just the way I am. I'm simply behind because I can't train as frequently as I'd like to. I'm up to somewhat decent weight for chin ups now (40 pounds or so), so at least I know I've been making some kind of progress. If it becomes a problem, I definitely will take the advice though.
 
So instead of my nice, elaborate post on my painfully interesting life since I've posted, the forum showed a giant chunk of text which would probably scare away anyone. I'll see if I can get that fixed before posting anything nearly that long (I ramble).
 
get a clue and post more please
 
Squaggleboggin said:
So instead of my nice, elaborate post on my painfully interesting life since I've posted, the forum showed a giant chunk of text which would probably scare away anyone. I'll see if I can get that fixed before posting anything nearly that long (I ramble).
Click to expand...

Its good to see you back. IM is in need of intelligent people at all times, so you need to get your ass back to posting. I hope all is well for you, bud.
 
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