An American Warrior

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    Nice sandbag and grip work there bud. Sounds like you go to a pretty sweet gym with some nice equipment.
    "The only good is knowledge and the only evil is ignorance." - Socrates

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    All out of my apartment. I do the occasional thing at school but 99.9% of it out of my apartment. All I've done at a gym in this journal was the sit-ups and the eagle loop deadlift
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    Nice a fellow home lifter I lift in my basement, I assume since you said apartment you prolly use a spare room. Do you make your own equipment at all?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    Nice a fellow home lifter I lift in my basement, I assume since you said apartment you prolly use a spare room. Do you make your own equipment at all?
    Yep spare room. When I move to a smaller one next year after this lease I am just gonna use part of the main room, I dont need much space.

    I have some home made equipment ie sandbags, but the only real home made equipment is what I use for Hung Gar training, but I do not post in detail about that part
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    Stances, Dynamic Tension, Forms etc etc

    70lb SB over right shoulder 2 minutes walk
    70lb SB over the back 2 minutes walk
    70lb SB over the left shoulder 2 minutes walk
    35lb SB Overhead with handles 2 minutes walk
    35 2 arm zercher with SB 2 minnutes
    1 arm zercher with strap 35lb SB 1 minute

    Neck work
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    Sunday: All are beltless

    2DB Military: 50x5,5,5 Pretty easy
    2DB Floor Press 70x8,8,8 pretty easy also
    1 arm row: 140x3 for each
    High Pull 140x3 for each
    Deadlift 1 arm with small plates: 190x3,3,3 for both
    Side DL: 110x10 both
    Hammer curl doubles 12x20lbs
    Lying hammer curl 20lb for 20 reps

    The reason for the double dumbells is to get my body more used to barbells

    Also done were my hung gar stances and heavy drills for that.
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    Grip stuff:

    Normal Dumbbell
    120lbs for 40 seconds right hand 110lbs for 40 seconds left
    130lbs for 20 seconds right and left
    140lb for 10 seconds right.. 3 seconds for left but I nailed myself in the junk DLing it and kinda let it down

    Block one after another no rest
    15,20,25,30 for 5 seconds
    15lbs for 30 seconds

    Levering with the 8lb hammer
    Front and Back marking 6 for 15
    Front and Back Marking 9 for 5 reps
    Straight arm raise 3 for making 13
    High rep twisting marking 4 for 10 reps

    Finger curls 25lbs for 20 reps
    Hung Gar grip stuff

    35lb Sandbag 5 minute walk with bag on left shoulder, then right shoulder, then switch it to zercher with straps for 3 minutes

    Going to do abs later
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    There will be some modifications made this week to start prep for IL strongest man
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    Training changes start tomorrow
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    Kung Fu stuff as normal:

    150 KB swings /20lbs. alternating left and right 25 reps. No rest
    rest 5 minutes
    25 KB clean and presses with 20lbs no rest

    125lb sandbag situps
    5 /rest 10/ 5 /rest 10/ 1 DONE Goal is 5 sets of 5
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    This routine is a bud jefries and Jouko Ahola inspired routine based on alternating super heavy workouts with lighter workouts and really keeping the conditioning high to fasciculate recovery. Additional things such as my Chikung and kung fu work are also added in but no fully described in detail as a lot of is stuff that is not passed around outside of the teacher student circle until I teach. There is also a lot of extra recovery stuff such as stretching and mobility work added in.


    Weight 187. Been in keto for 3 weeks without a cheat meal under shelby, had a cheat meal today before training today.

    Today was fun:

    125 Bearhug sandbag squat 6 reps
    rest 1 minute
    125 Bearhug sandbag squat 6 reps
    rest one minute
    125lb zercher squat using strap on sandbag 6 reps
    rest one min
    125lb zercher squat using strap on sb 6 reps
    rest 1 minute
    shouldering 125lb sb 1 right side
    rest one minute
    shouldering again 1 left side
    rest one min
    shouldering again 1 right side
    rest 1 min
    shouldering again 1 left side
    rest one
    floor press with 125lb bag 6 reps
    rest one minute
    cheat curl with 90lb bag holding the sides 3 reps
    rest 1 minute
    cheat curl with 90lb bag holding the sides 3 reps
    rest one minute
    90lb one right shoulder press 4 reps
    rest 1 minute
    90lb one left shoulder press 4 reps

    rest 2 minutes

    swing 1lb indian club for for 5 minutes no stopping while walking
    (will be adding more leg movement to this next time wasnt as bad as I thought it would be but wrists got very tired)

    rest 1 minute

    Windmill 50lb side bend weight and 20lb kettle as the windmill
    10 reps right side
    rest 1 min
    10 reps left side

    finished in about 30 minutes

    then stretching and mobility.

    BAM

    Kung fu later
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    Shelby as in Shelby Starnes?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    Shelby as in Shelby Starnes?
    Yes
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    3/19/ 10

    Kung fu stuff,

    Mini band short band Circuit:
    Bow pull 10
    Over head pull 10
    handcuff pull 10
    row/curl 10
    Front pull 10

    Grip work

    Done

    3/20

    1 legged squat/lunge 1 minute between sets sets is one rep each leg. weight is per dumbbell used 2 dumbbells
    50, 60, 70
    rest 3 minutes
    Dumbbell deadlift small plates 100lbs a dumbbell 2 minute rest between sets
    10, 6 (goal is 2x20)
    rest 3 minutes
    Dumbbell row from floor 30 seconds rest between arms alternating
    130lbs for 2 sets of 3 each arm
    3 minutes rest
    1 arm press 30 rest between arms alternating arms 65lbs STRICT
    3 singles each arm
    rest 3 minutes
    Floor press 2 dumbbells 50lbs each 1 minute between sets
    20 reps and 9 reps
    3 minutes rest
    9/1's (ask if you dont know what these are) with 2 10lb dumbbells ext and hammer curl
    3 minutes rest
    roll outs 10 seconds rest between sets
    1 rep, 2 reps, 3 reps, 4 reps

    DONE stretch

    Kung fu later
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    Quote Originally Posted by Steelwolf View Post
    Yes
    How you likeing him?

    He is one pricey dude!

    I was under the impression he was more an expert in regards to bodybuilding contest prep and not so much in the aspect of dietary needs of an athlete I have one of his books on carb cycling
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    How you likeing him?

    He is one pricey dude!

    I was under the impression he was more an expert in regards to bodybuilding contest prep and not so much in the aspect of dietary needs of an athlete I have one of his books on carb cycling
    He is worth every penny I spend on him. Nope he is a powerlifter himself and works with many strenght athletes.
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    Stupidly rough Conditioning Day

    1 minute 2dumbbell 50lb farmers walk
    5 minute right shoulder 70lb bag walk
    5 minute left shoulder 70lb bag walk
    2 minute 70lb bag right and opposite arm 20lb kb
    2 minutes 70lb bag left and opposite 20lb kb
    1 minute 2 dumbbell 50lb farmers
    2 minutes 2 kettlebell 20lb farmers
    1 minute 2dumbbell 50lb farmers
    2 minutes 2 kettlebell 20lb farms

    rest 5 minutes

    50lb dumbbell shrug x15reps
    rest 30 sec
    front bridge 1:10 sec
    50lb dumbbell shrug x10reps
    rest 30 seconds
    Back bridge +10lbs x 50 seconds
    50lb dumbbell shrugs x6 reps
    30 second rest
    Headstand 10 seconds
    50lb dumbbell shrug x3
    rest 30 seconds
    50lb dumbbell floor press shrug x25 reps (add weight)
    30 rest
    20lb dumbbell overhead shrug x 25 reps (add weight)


    Looking forward to friday "light" sandbag and strongman stuff day. Which means tougher exercises and gut busting reps. Still debating what I will do for conditioning on that day.
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    Hung Gar lessons will be moving from private to group next week. I am looking forward to that. It means more focus on chin na and drills to improve partner responses. A lot of my basics are highly second nature now and need more of the reading other peoples movements. It is easier just noticing movement patters but I need more seeing. Some things will still be done privately as I am still a beginner but more advanced than those just starting.

    Today was my cheat meal instructed by Mr. Shelby
    15 cup cakes, 1 can of pringles, 4 servings of instant potatoes 30 grams olive oil butter, and 30 grams cheese, plus a 50 gram waxy maize shake and 50 grams of my whey blend in 40 minutes. That was post workout.

    For the record things like cardio will not be listed as that is instructed by shelby nor will my exact diet be posted.

    Today was the thrill of my "light" events day. The sand bag was "light" weighing at 70lbs. I have it filled very weird with lots of wiggle room so its much rough to handle. This will help get my stability down more and benefit for other things and heavier weights.

    Conditioning is VERY important to me. The better my conditioning is the more volume I can have. The more volume I can have the more practice I can get done with what I have to do. This is also means I can recover in less time. All good wins for me. Also if any of you have ever done a meet for PL or Strongman rest time varies on how many are competing could be a lot or a little. You need to be good to survive. Also strongman requires lots of conditioning for the events.

    Without further BS from me, I present you today:

    Front power push using handles on SB 10 reps
    rest 1 min
    Floor press 20 reps (way to easy)
    1 minute rest
    Military press 10
    rest 1 min
    military press 10
    rest 1 min
    Reverse curl using straps 5
    rest min
    reverese curl using straps 4
    rest min
    curl grabbing sides of bag 5
    rest a min
    shoulders to the right 10
    rest min
    shoulders to the left 10
    rest min
    squat/lung on right shoulder 6 pairs
    rest min
    squat lunge on left shoulder 3 pair ( I was dead here)
    rest 1 min
    zercher squat in arms (not straps) 8
    rest min
    Right shoulder to left shoulder squat
    8 total 4 each
    DIE right here
    rest 3 minutes

    20lb dumbbells and set the clock for 5 minutes (then run to start)
    20 double power front push
    10 arm snatches each arm
    20 power pushes
    with 17 seconds left on the clock. Not counting the time to pick up the weights start and put them down and run to the clock finish.

    rest a bit (unknown)
    30 rolling crunches some ab endurance.

    Had to run to a workshop at school so I really did not get time to do my flexibility and mobility work at this point. I am not as much sore as I am fatigued so to speak
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    Another fun sunday guys. Last night bre and I went out and we didn't end up passing out until 3 am. She stayed the night, which is always something great to have happen. Cuddled up and got to enjoy the rapping of another good week. Got up around 8 as she had to get home to head to church while I started off with a morning meal and got ready to train a bit. The warm up was started out with applying linament to both my knees and putting my knee sleeve on my already damaged knee. The warmth of both really help get it into grove. Did my mobility drills and let them find focus in and got ready to roll.

    Time is aprox I dont use a watch but I count out time pretty accurately. Sometimes depending how I'm feeling I may go sooner, but normally never later. The time is the max I will rest unless reloading my dumbbell, normally though it never is needed.
    This took aprox 45 minutes judging by when I started (looking at clock to when I ended)

    Squat/lunge: 20 reps (10 each leg switching) 2x20lb dumbbells
    rest 2 minutes
    1 Arm dumbbell deadlift with standard 25lb plates (2 minutes between each lift) 205x3 each arm
    rest 1 minute
    Blue band GM close stance: 10 reps (going to start adding something in every other next week)
    2 min
    1 arm DB row /w 50lbs (30 rest between sets) 20 reps
    2 minute rest
    2 arm DB millitary standing 20lbs for 20 reps
    2 minute rest
    1 arm Front Power Push 40lbs (1 minute in between ) 3 sets of 5 reps
    2 minutes rest
    Hung Gar shoulder grip work

    2 minutes rest

    (conditioning now starts)
    Band circuit with short mini band 2 rounds 10 reps each exercise
    Bow pull each side
    overhead pull
    handcuff pull
    row/curl each side
    front pull

    rest 5 minutes

    Neck fun
    Bent over shrug 50x 11
    rest 30
    neck curl 50x9rep
    BOS 50x7
    rest 30
    harness 60x12
    BOS 50x4
    rest 30
    side curl 10lb x8
    BOS 50x3
    done

    Notes today: The rest of my hung gar stuff will be done tonight including stances, dynamic tension, and form work and technique work will take about another hour. So an hour 45 minutes 2 hours max today really not that bad. Feel a little tired from the lack of sleep, the lower calories, and the keto, but this is only for a short time more. Reps were very submax today. Felt easy but I need to break into this more conditioning style slowly or I'l burn out way to fast. had a lot more reps in almost everything and could easily up the weight much higher on most. As I've learned though going up controlled and slow allows the tendons and mental ability to get stronger which is most important. Strength is not a race. In addition I need to be able to present my strength at any time so this conditioning breaking in will pay off much more. I am as much a competitive strongman as I am a performing one.

    The rest of the day: finish up my homework and video contest submission for a supplement company. Finish my proposal on my research project for next semester. Do my Hung Gar. Most importantly despite the weather go outside for a little bit and enjoy the day as it is and feed the geese across the street at the pond. They are friendly little guys.

    -Omega out
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    To start off today had a few setbacks. The person coming to fix my extra toilet did not come today and I was stuck waiting around for nothing. Also had a quite rough disagreement with someone I love dearly. I was very stressed out and unable to train for awhile until I was able to catch my breath and calm down. Once I did I realized how lucky I was. There may be fights that go on, but the loyalty and support than is shown is worth the occasional fight. When one day I accept my light weight pro card, my beautiful amazing girlfriend will be standing next to me. Once I calmed down I had one of the best workouts in a very long time.

    Starting off with my Hung Gar stuff:
    Did the warm up drills and was sure to keep myself relaxed and fluid for once in my life. Seemed to go move easy and good. The movement pattern is finally getting greased after all this time. Next I moved on to the dynamic tension exercises for this style. Those definitely wear a person out good. Next was blocks and stance drills. Finally work on the form I am doing.

    Once that was done it was time to move onto the weighted workout. Today was what Bud Jeffries refers to as the yardstick conditioning day. This is the day where I test out how my conditioning is improving. This would be interesting to see because my food has been lowered since the last time I did this 2 weeks ago. I was operating on lower calories, lack of sleep from researching something on leucine last night, and finally do to the argument. I had the odds stacked against me. My last best was 200 swings with my 20lb KB alternating every 25 followed by a few minutes rest and 20 double 20lb KB clean and press.

    Today:
    300 swings alternating every 50 nonstop with a 1 minute rest and then 20 double 20lb KB clean and presses nonstop

    Followed by my active cool down of stretching and thought relaxation.

    Today was very good. Next shot is 500 swings thats the goal. If I can nail 500 swings I'll up the weight and get a 40lb KB and knock that out to. Super conditioning power right there. No contest will tire me out then. The goal on the C&P is 50 though I'll probably expect more of myself and go for 100. I need that insane conditioning boys and girls. You are only as strong as the weakest link and I will have no weak links.

    this is about 4 weeks into ketosis to
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    March 31, 2010
    Had my Hung Gar class last night. It was my first time learning in a group. It was much different yet also at the same time very exciting. This past year has been private lessons one on with my sifu. Yesterday was my first chance to experience actual class. It is definitely worth it, it is a totally different style. Each class both private and group has its pros and cos. Tuesday will continue to be private to work on some things that I am on that group will take awhile to catch up.
    April 1st.

    Today Shelby and I decided to end the cutting phase. We did not hit my original goal, but my body has hit a stalling point. Coming from fat powerlifer/strongman to a lean competitor has been a long journey and my body just could not take it anymore. I had been in low carbs way to long and I was way to much of a **** to my gf and my family. We made it very far though and I am happy for that. Now we begin a 17-19 week lean gaining phase and hopefully some recomping will happen. Then we start dieting down for Illinois strongest man. We are keeping me with the 232ís but Iíd rather compete leaner than heavier for my own sake. Today was my first day with actual energy to bust through a training session.
    Workout was aprox an hour and ten minutes give or take.

    Started with Hung Gar routines. Went through are warm up exercises really trying to for once learn to be relaxed and calm. For this past year I have been to tight and rough. Other martial arts had me rock hard which has flawed me here. So today I kept extra care on being sure to be loose. After that I moved onto my dynamic tension exercises. Not much to say on those. After that went through blocks focusing on speed and precision followed some stance drills. Finally I went through the form. This was overall a good part of the session. Really donít rest throughout all of this except when my legs get to fatigued to stand in any stances. I am training my girlfriend to squat using the foundation of horse stance and she is understanding why it is so massively brutal. At this point I took time to get some water in me go to the bathroom (for those that say your body shuts down during training I still had to pee) So then began the weighted strength part. This was going to be fun, nasty and rough. First time training with carbs in the blood in awhile. Let us follow along shall we.

    Sandbag insanity we shall call it resting one between every set and 1 minute between every exercise. Basically 1 minute rest for everything and no more than that. In most cases it was less because I count fast.
    125lb sandbag with a bear hug squat: 8rep, 7reps
    125lb zercher squats using straps: 3,3
    125lb good mornings, 6,2
    125lb Shouldering the sandbag 3 right, then 3 left
    125lb floor press 5,5
    90lb cheat curl 4,2
    Rest 2 minutes
    20lb kettlebell snatches 15 right, 15 left, 10 right, 10 left, no rest

    Heavy stretching and chikung

    Overall view. Almost everything was better except for those darn zerchers but I did change the form so they were more squat vs more goodmorning. I am happy. This is only first day with carbs again. Iím ready to rock and roll this.
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    Today was what we call my "off day" In reality I don't really have off days anymore there is always some activity especially with my Hung Gar training. So today was a good training session if you can call it that. Also my girlfriend came over today and we went over her training routine to get her ready for a possible contest. She does train at kind of a frilly gym so it is gonna be a little tough, but I think we can have pretty well set for this. Eventually we will be getting her some good strongman stuff for the house. So here was today with further rambling from me.

    Hung gar warm up exercises with chikung.
    Dynamic Tension exercises
    Stances + stance drills
    Blocks
    Form work
    Then I really stretched myself out. There is a lot of stretching and mobility that needs to be done to make me much more effective for my stances and other drills. My mobility and flexibility are really holding me back.

    Next was grip work. A lot was submax.

    8lb hammer leveraging
    Hung Gar grip training
    TTK with 3.75lbs with thumb on top and 2 fingers to train the crane claw for 20 reps each.

    125lbs with the dumbbell handle for 40 seconds and 130 for 20 these were pretty easy.

    With this I was done for the day
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    Total time aprox 1 hour 30 minutes

    Another day another adventure for me. 3 days in with actual lean gain nutrition compared to the massive cut I just did. I feel amazing, I look pretty darn good, and I'm ready to just get on with the day. Calories are still not that high, but I guess we're easing our way back in. I dont always know what Shelby is thinking, but I've learned to put 100% trust into him when it comes to my nutrition. Last night I spent some time with my girlfriend and she commented I am looking better and she definitely agrees my mood has improved and I look better. Anyways we started getting her ready for a contest, hopefully she will be ready for it. I have faith in her, but we still have to see how her body takes to lower rep programs and such. Will see what happens here. I'm sure she can do it, but I want to be sure she wins if she goes in. I remember getting pinned under a very easy weight in my first PL meet that I hit tons of times in training so I need her mentally prepared as well as physically. I will be starting that as well. Well anyways lets get on to my training.

    Today was a combo between my Hung Gar stuff and my traditional movements day /w neck and abs. I am pretty sure I explained the reasoning for this set up but if not ask away.

    Hung gar:

    Warm up movements
    Dynamic Tension movements (these are brutal) that is all I can say about them though. Can't get into details sadly as they are kind of not normally taught.
    Stance technique builders
    Blocks
    Drilled taming the tiger (my current form) a couple of times. I wouldn't advise looking it up on youtube. My sifu has not found even one good example of it on there.

    At this point I took my intraworkout nutrition and preceded to get my mind ready for the very viscous training. Also got to try out my new lever belt. This works perfect for now, but I have a feeling as gaining continues I'll need to get another one deadlifts as I pull pretty loose belted for them.

    Now let us begin to the hell that would come along.

    Lunge/1 leg squat 1 minute rest in between sets (weight is of each dumbbell)
    80lbs 1 pair (the rep was not as clean as I liked it so I backed down)
    70x 1 pair
    70x1 pair
    going to go up to 72.5lbs next time

    Rest 3 minutes

    Dumbbell deadlifts (weight is of each DB)
    100x13 reps (these are straight through)

    rest 3 minutes

    Strict Military 1 dumbbell (no rest between arms but 1 minute between pairs)
    67.75lbs 1 rep, 1 rep, 1 rep
    rest 1 minute
    Push Press DB
    90lbs for 1 rep each

    3 minutes rest

    DB row dynamic style (1 minute rest between pairs)
    135lbs 3 reps and 3 reps

    rest 3 minutes

    Floor Press 2 dumbbells
    55x20 reps

    3 minute rest:

    Neck Circuit. I will say this about my shrugs they are not what 99.9% of people do for shrugs. They are clean high quality shrugs with full raising of the shoulders. Because my neck for me means survival, I would rather use a good weight that allows clean working reps than doing tiny little bounces or cheat shrugs. One day I'll get a video of this circuit.

    50lb DB shrugs 16 reps
    30 rest
    Front bridge: 1:30min
    50lb DB shrugs 9
    rest 30
    back bridge +10lb plate 1:03 min
    50lb DB shrugs 5
    rest 30
    Headstand 40 sec
    50lb DB shrugs 3
    rest 30
    DB Bench Shrug 55lbs for 25lbs
    rest 30
    OHP shrugs 30 for 12 reps

    rest 3 minutes

    25lb plate situps (since everyone says these are so much more difficult than the normal way I do situps I decided to do some) 13 I stopped because my feet were hurting from being pinned down.

    Then I stretched and boy did I stretch out. I will be taking a bath later tonight. I need to get some bath oils for aromatherapy to help relax after training sessions. Call it what you will but I know some very good competitors who do that

    Strength and Honor,
    The Omega Wolf
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    Quote Originally Posted by Steelwolf View Post
    Total time aprox 1 hour 30 minutes

    Another day another adventure for me. 3 days in with actual lean gain nutrition compared to the massive cut I just did. I feel amazing, I look pretty darn good, and I'm ready to just get on with the day. Calories are still not that high, but I guess we're easing our way back in. I dont always know what Shelby is thinking, but I've learned to put 100% trust into him when it comes to my nutrition. Last night I spent some time with my girlfriend and she commented I am looking better and she definitely agrees my mood has improved and I look better. Anyways we started getting her ready for a contest, hopefully she will be ready for it. I have faith in her, but we still have to see how her body takes to lower rep programs and such. Will see what happens here. I'm sure she can do it, but I want to be sure she wins if she goes in. I remember getting pinned under a very easy weight in my first PL meet that I hit tons of times in training so I need her mentally prepared as well as physically. I will be starting that as well. Well anyways lets get on to my training.

    Today was a combo between my Hung Gar stuff and my traditional movements day /w neck and abs. I am pretty sure I explained the reasoning for this set up but if not ask away.

    Hung gar:

    Warm up movements
    Dynamic Tension movements (these are brutal) that is all I can say about them though. Can't get into details sadly as they are kind of not normally taught.
    Stance technique builders
    Blocks
    Drilled taming the tiger (my current form) a couple of times. I wouldn't advise looking it up on youtube. My sifu has not found even one good example of it on there.

    At this point I took my intraworkout nutrition and preceded to get my mind ready for the very viscous training. Also got to try out my new lever belt. This works perfect for now, but I have a feeling as gaining continues I'll need to get another one deadlifts as I pull pretty loose belted for them.

    Now let us begin to the hell that would come along.

    Lunge/1 leg squat 1 minute rest in between sets (weight is of each dumbbell)
    80lbs 1 pair (the rep was not as clean as I liked it so I backed down)
    70x 1 pair
    70x1 pair
    going to go up to 72.5lbs next time

    Rest 3 minutes

    Dumbbell deadlifts (weight is of each DB)
    100x13 reps (these are straight through)

    rest 3 minutes

    Strict Military 1 dumbbell (no rest between arms but 1 minute between pairs)
    67.75lbs 1 rep, 1 rep, 1 rep
    rest 1 minute
    Push Press DB
    90lbs for 1 rep each

    3 minutes rest

    DB row dynamic style (1 minute rest between pairs)
    135lbs 3 reps and 3 reps

    rest 3 minutes

    Floor Press 2 dumbbells
    55x20 reps

    3 minute rest:

    Neck Circuit. I will say this about my shrugs they are not what 99.9% of people do for shrugs. They are clean high quality shrugs with full raising of the shoulders. Because my neck for me means survival, I would rather use a good weight that allows clean working reps than doing tiny little bounces or cheat shrugs. One day I'll get a video of this circuit.

    50lb DB shrugs 16 reps
    30 rest
    Front bridge: 1:30min
    50lb DB shrugs 9
    rest 30
    back bridge +10lb plate 1:03 min
    50lb DB shrugs 5
    rest 30
    Headstand 40 sec
    50lb DB shrugs 3
    rest 30
    DB Bench Shrug 55lbs for 25lbs
    rest 30
    OHP shrugs 30 for 12 reps

    rest 3 minutes

    25lb plate situps (since everyone says these are so much more difficult than the normal way I do situps I decided to do some) 13 I stopped because my feet were hurting from being pinned down.

    Then I stretched and boy did I stretch out. I will be taking a bath later tonight. I need to get some bath oils for aromatherapy to help relax after training sessions. Call it what you will but I know some very good competitors who do that

    Strength and Honor,
    The Omega Wolf
    I do this, I use lavender and chamomile along with Epsom salt and I throw in my Rest & Relax Sound wave CD.

    I recently was reading about apple cider vinegar, throw a cup into a hot bath and it is supposed to help rid the body of toxins. I am going to be adding this into my baths soon.

    Some other options are Celtic or tropical sea bath salts added in. These salts will help to draw impurities out of your skin and invigorate the water. I have also heard of people adding a couple drops of facial cleanser to the bath. It will add to the cleansing and purification of the body and can provide key minerals to aid restoration.

    Another other things you can try to help with rest and restoration:
    contrast showers
    yoga
    chiropractors
    active release technique
    proprioceptive neuromuscular facilitation
    SMR
    and of course sleep
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    I do this, I use lavender and chamomile along with Epsom salt and I throw in my Rest & Relax Sound wave CD.

    I recently was reading about apple cider vinegar, throw a cup into a hot bath and it is supposed to help rid the body of toxins. I am going to be adding this into my baths soon.

    Some other options are Celtic or tropical sea bath salts added in. These salts will help to draw impurities out of your skin and invigorate the water. I have also heard of people adding a couple drops of facial cleanser to the bath. It will add to the cleansing and purification of the body and can provide key minerals to aid restoration.

    Another other things you can try to help with rest and restoration:
    contrast showers
    yoga
    chiropractors
    active release technique
    proprioceptive neuromuscular facilitation
    SMR
    and of course sleep
    Awesome ideas thanks
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    Another day another session here. No real weight training today, but that doesn't mean I take easy here at the Omega Wolf's homestead.

    Hung Gar work:
    Started with the warm up exercises and getting better at staying very relaxed through out them. It's kinda important.
    Next moved onto the dynamic tension aka brutal stuff.
    Moved on to stretching out to prepare for the stances.
    Stance work with stance technique tricks.
    Finally we ended with the blocks and form work.
    Oh course stretching myself out, and I was done and done.

    Now to get 2 more meals in before bed.
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    oh and I bent a 60 penny nail while in a neck bridge
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    did you happen to post at ironmass or bulknutrition?
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    Quote Originally Posted by Pencil_Neck View Post
    did you happen to post at ironmass or bulknutrition?
    nope
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    I am very exhausted from yesterdays lesson. A lot of brutal tension work and standing in stances. Not to mention additions to the taming tiger form and new technique. My body woke up today sore especially in the lower body. As I said we are known for our unmovable and powerful stances. So today was already going to be off to a rough. Not to mention went to bed around 11pm last night and woke up 4 and couldn't fall back asleep. Realized I replied to a lot of emails this morning incorrectly cause I was in a morning haze. Not good, but whoops. Next time wake up before replying. So went through school before coming home and starting on my training. This was super insane conditioning day.... and it definitely was. As I type this I am still shaking terribly.

    Workout was an hour. Eventually tension exercise will reach up to an hour and a half a day on their own.

    Hung Gar:
    Started with the warmups as always and then moved onto the tension exercises. We added two more this week and are almost at the full amount for the beginner set. Did some stance technique drills but did not actually the stances. Then did the form a couple of times to drill in the new movement. Did not do technique or stances today. I will leave those for the other 4 days of the week or do them later in the day when i have time. I am going to try to get those done when I get up.

    I took a few minutes to take my intra workout nutrition here and wait for it to stomach.

    Then I went through what I will call hell on earth conditioning. This was beyond crazy conditioning, but was was just beyond insane hell on earth conditioning. Let me explain.

    10 minutes of 1lb Indian clubs non stop. Everything was 10 reps and I completed 3 circuits and the timmer went off at the front circles.
    Front raise full
    Side Raises full
    Front to side swing crossing arms
    Front circles
    back Circles
    around the head front
    around the head back

    I then rested for 4 minutes

    I then used my 70lb ultimate sandbag (the ones with the straps) and set the timer for 10 minutes:
    100 rotating deadlifts (thats 50 a side)
    3 sets of 10 reps each side one arm deadlift
    Finished in 9 minutes and couldn't go any further.
    So thats 160 reps of deadlifts in 9 minutes
    Then I immediately picked up 2x20lb dumbells and did 5 curls, 5 hammer curls, 5 curls, and 1 hammer curl and then died.

    i did not even have the energy to stretch I just died and then took my post workout shake. Ill stretch when my soul returns
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    Two athletes who have meant the world to me: Alan Schwerdt who was a very amazing powerlifter back in the day and even did a bodybuilding shows torn both of his quads in his meet last weekend, and the one who gave me my nickname of Omega Wolf, pro strongman clint darden, who has been battling lots of illness for those that follow, are going to be out of training for awhile. On Friday I will be making my trek to the school gym to go for a triple bodyweight eagle loop pull. It is almost 100lbs more than my PR on the eagle loops. On Friday I am going to achieve this goal in their honor
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    Another fun day in my home gym. Hung Gar training plus light strongman stuff day. Also got the joy of doing sandbag work with my girlfriend. She is coming a long way for actually only training right for about a month and a half tank of a girl, and cute to.

    Started out with my warm up exercises and warm up chikung. Moved into the dynamic tension with the two more we added this week. Almost done with theb beginner set of them then have to drill them for xxxxx days consistently. Sorry cant say the exact days or reps. Then I drilled the stances and taming tiger form. Kinda warn out.

    Went to take my intra workout shake. Then my friend calls me with a crisis and so I answer and talk to her for a bit (really messed with my workout) but gotta do what you gotta do.

    Moved onto to actuall training.

    2.5" dumbbell
    40lbs for 15 reps each arm military pres
    rest 1 min
    2.5" dumbbell hammer curl
    30lbs right for 9 left for 3 (hurt wrist)
    rest 2 min
    70lb sandbag military press rest minute 11 reps, 8 reps
    1 minute
    70lb row with the straps parallel 12 rest 1 min 9
    rest 1 min
    curls with straps strict 6 rest 1 min, 4
    rest 1 minute
    zercher squat with bag 13 reps
    rest 2 min
    8lb medicine ball movements only lasted 3 minutes

    DONE.
    grilfriends workout she is 5'10" 162lbs all done with the 70lb sandbag

    20 reps bringing loading to chest height
    rest 1 min
    3 reps a side shouldering (total 6)
    rest 1 minute
    parallel row using the straps 11 reps
    rest 1 minute
    rotating deadlifts 10 pairs (20 reps)
    rest 1 min
    16 reps to loading to chest height

    Done
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    a little behind on posting sorry guys and gals.

    Saturday I made a 505lb eagle loop deadlift which will be posted on this site soon. It was quite easy, but missed 570 do to the fact I wasn't mentally there. I should have had it.

    Sunday:
    I did not have the energy for my Hung Gar training but got this done.

    Lunge/squat
    25lbs each hand for 10 reps a side 20 reps total
    rest 2 min
    1 arm deadlift
    220lbsx1 each arm
    rest 2 minutes
    DB rows
    55lbs x 20 reps each both arms (these are grip and rip rows really fast and strong)
    rest 2 minutes
    2 dumbbell military
    25lbs for 20 reps (these are so easy but I'm trying to move up slow to avoid over fatigue)
    rest 2 minutes
    1 arm power push
    45lbs for 2 sets of 5 each arm
    Then i was done to avoid extra fatigue

    Today was a Hung Gar workout

    Started with dynamic warmup and chikung
    then moved onto to stretching myself out to get into my stances
    Drilled stances and stance technique
    then came blocks and bridges
    then form taming tiger
    finally we moved onto the dynamic tension
    followed by ending chikung and stretches

    there was some bodyweight stuff in there to.
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    After last nights Hung Gar lesson I realize I need to pick up the pace and drill the stances and the form much much more. My form is not good enough despite the fact I have been drilling it for awhile. Stances are still a bit to sloppy for my sifu and he just like am I am a perfectionist

    Started out with mobility and heavy stretching to open up the hips. All these studies keep saying don't do static stretching to start. You all can keep not doing that but I'll trust the old school martial artists and do it as they did. Real hung gar practitioners will blow almost everyone out of the water in functional strength. So after that was done i worked on my dynamic tension and made my corrections that needed to be done for that. Was pretty fried after but went on to drilling the form over and over and over. I need to get it perfect and natural feeling. Then moved onto blocks strikes etc etc and drilled those. These are coming along pretty much to pure reflex. Next I drilled all of the stances I know along with all of the techniques to improve my stance ability. This part took about an hour on its own and will expand as more knowledge is gained.

    Moved onto my "yardstick" conditioning day ala bud jeffries except this time I upped it to make it harder.
    double kettlebell swing 2x20 pounds for 50 reps
    rest 1 min
    13 clean and presses 2x20lbs
    rest 1 min
    25lb plate situp 8 rest 30 seconds jam out 8 more

    stretchy stretchy stretchy and done in about an hour and a half. Will drill stances more later tonight.
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    Yesterday:
    Normal Hung Gar training during the day and group class at night:

    Today:

    Went to try to break my Eagle loop deadlift but My CNS was still pretty fried and it was a no good. I did do a 275lb zercher deadlift from the floor though with a belt. That was fun.

    Then came home and drilled my hung gar to death. Drilled the blocks to no extent. Really dug into my stances, and repeated the form more times than I count finally finished with my dynamic tension and ended in a pool of sweat.
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    Saturday:
    Just hung gar, spent the day with my beautiful girl and had a great time. Seriously love that girl. She is going to make me a very proud man (which I am already am) when she wins her first strongwoman meet this july. We went out to lunch and dinner. One was my cheat meal for the week the other was just a nice dinner at a steak house which we are becoming regulars at. Kinda nice to be regulars again somewhere. We are that annoyingly cute couple at restaurants but I wouldn't complain one bit. For once I am genuinely happy. Kinda cool stuff. At 11:00pm I received at text from my best friend of almost 6 years now that her grandma she lives with had passed. It was something we knew was coming but it still came as a shock. Sent the girlfriend home and headed out with her. We went to dennys, the only real place open, and sat and talked. Since I had to eat I had a second cheat meal (not happy with that but I had to get something to help my freind out) So we stayed there till like 3 and then I headed home and passed out by 4:30 5ish. Then had to be up for work, was supposed to be there at 6. I had left my dad an email and told him we had a family emergency (my best friend is considered family by my family) and so I showed up around 9 and got to work. This goes into sunday.

    Sunday:
    I was pretty dead today, but I still made due.

    One legged lunge/squat 1 minute
    75x1 pair 75x 1 pair 75x 1 pair

    3 minute rest

    romaian db deadlift
    50lb Dbs for 20 reps (this was way to easy)

    3 minutes rest

    Military Press 1 arm rest one minute
    67.75 x1, 67.75x1,
    rest 2 min
    One arm push press 1 minute in between
    90x3

    rest 3 minutes

    Db rows dynamic rest 1 minute
    140x5 140x3

    Floor Press DB /2 second pause on floor and exploding up
    60lbs x15

    Shoulder work for stability

    Neck complex with bridges and stuff

    Conditioning: miniband 75 lap pulldowns pullaparts and 25 rear delt pulls

    Take a break for awhile

    Drilled hung gar heavy again today. Really digging into those stances now.

    Grip work

    sleepy time... definitely well needed.
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    Sorry last few days no updates. It's pretty much been the standard hung gar workouts just massive intensity do to the fact I am much more motivated after seeing how a lot of the people are naturals in my class. Each of us seems to have something we are a natural at which is giving me much more motivation. Monday I spent with my gf obviously as the videos i posted in the video thread of her zercher squatting. Today we worked on military press form and push press form with the thick grip handles. She is doing much better, it will just take time to fully get it down in time for the contest. i honestly feel she can win when the time comes. I upped my ancient strength dosage to 3 caps 2x daily. I am looking a little more full on this dosage.

    Today was crazy endurance day.
    12lb hammer swings alternating swings every 10 reps I switched sides. It was a dynamic swing with a fast stop around knee height. This was for 5 minutes.

    Then rest 5 minutes

    90lb ultimate sandbag rotating deadlifts for 5 minutes finished 63 reps.

    Then rest 5 minutes

    1lb Indian Clubs (all the way) front raise, middle front/side, side raise, and rear delt raise. 10 reps of each for 5 minutes.

    Then rest 5 minutes

    Bow pull with short mini 25 each, lat pulldown with mini band 25 reps, band pull apart 25 reps for 5 minutes

    Then rest 5 minutes

    25 sandbag grabs

    Normal style hand 1 arm lifts:
    Right hand: 127.5lbs for 30 seconds, 3 reps with 135, 3 reps with 145
    Light hand: 125 for 30 seconds, 3 reps 135, 3 reps with 145

    TTK with thumb on top and 2 fingers
    Right: 5x20 reps
    Left: 5x20 reps

    8lb hammer stuff
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    Yesterday was my Hung Gar class. More fun stuff and good stuff. That's all I will really say about that. Went out to the movies with my girlfriend and saw Hannah which sparked a good discussion. As I have always been taught your best weapon is your mind. The weapons you have are only as good as your skill level. In many scenes men were taken down despite having fire arms by a man with a baton or his hand. I have been taught that is highly possibly and even played it and seen it done. So I was explaining to her that though many will say a hang to hand combat skill is stupid unless the guy is 20 feet away from you and have no projectile weapon you are pretty much still in good hands with what every you can find. That is why I drill my hung gar so heavily. If for any reason I ever need to protect her or my family I will be mentally and physically ready to do so without even a second thought.

    Today:

    Hung Gar later today:

    Today's main stuff. Light sandbag work. I modified this a lot bit to do some ideas I've been tossing around.

    Everything was done with my 70lb bag all reps with a pause at ******* and pause at start

    Military Press 16 reps
    rest 2 min
    Parallel row using handles 15 reps
    rest 2 min
    Under grip row using handles 11 reps
    rest 2 min
    Floor press 15 reps
    rest 2 minutes
    grabbing sides curls 8 reps
    rest 2 minutes
    tricep ext using handles 9 reps
    rest 2 minutes
    zercher squats 15 reps (dropped when hands were a little lower than I wanted legs were still good)
    rest 2 minutes
    25 swings each arm with 20lb kettle bell
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