An American Warrior
- 05-10-2011, 01:39 AM
Another story a kid took a swing at me when I was out with friends because he was drunk. I stepped back into cat stance and blocked and just tapped his knee slightly out with my foot. Just pure instinct. Saving your life comes down to instinct and making the moves 100% ingrained in your brain.ACSM-CPT
- 05-12-2011, 09:56 PM
Hey man you have some pretty cool workouts on here even though I don't understand half the exercises haha. What I'm most interested in is your grip work, my grip is something I'm trying to work on. What were some of those exercises you mentioned?
Also I agree with your theory about being ready to fight/ perform, its pretty much the inspiration for my new program. I'm do a little grappling and Muay Thai a couple times a week, awesome workouts.
05-12-2011, 10:19 PM
Here is my thought on grip. Look at your hand and move it around. Pretty crazy amount of movements, right? Now remember this isometrics only work a small range of motion powerfully and the rest very small with minimal carry over. You need to train the hand through all different planes and what you are going to do. 98% of my grip work is up there 2% of it is specialized hung gar grip work (you can find it online, but I'll be honest with you it's wrong lol they change part of it to see if you learn it from a video or a teacher, and doing it the wrong way will do very minimal) That is my reason for training so many different ways.
I'll break some of them down,
The pegasus is a specialized wrist curl tool like the formulator only more comfortable. You might be able to find one on ebay. I use those for wrist curls.
Sledge lever is going to the front and to the back from the hammer facing down at my side.
The rotations are holding it at a bicep curl and rotating side to side.
These movements will keep a hand straight when you are punching and keep you wrist dominant when grappling.
GI grab is with a jujistu double gi. This is because in Chicago we are jackets for a lot of the year. A jacket is similar feel to a gi. So I want to know if I have to use the jacket I wont lose grip when they twist and turn. Also it will help if I have to grab my girlfriends jacket because someone grabs on her and I need to pull her closer. What about if I have to grab a piece of fabric to hang on to something. Those are my reasons.
Thick bar is about the size of of a wrist that is hard so that is why there. The Titans telagraph key same reason dynamic power for a wrist grab. 2 fingers and thumb because as a crane fighter we mainly grab with 2 fingers and a thumb. I would rather use a foam bar for grabbing as its more human like but haven't had the time to pick on up.
Normal bar well because I am a strongman and performing strongman I need this it can also be like grabbing a finger.
Eagle loops... Hung Gar is primarily a tiger system (dont you tube it haven't found anything right on it) but we claw and we rip muscle off of bone with our grip. So we need our individual fingers strong as can be. Also it is my pet lift. i am known for my finger lifting. Eventually I will get a claw curl for finger curls.
Grippers really dont do anything for useful grip I just do them for fun every now and then, they are not important to me.
Then I have my other gripping movements for hung gar. We have jar lifting exercise and a sandbag exercises that I can not get into.
Just remember this in a life saving situation no matter what it is you are only as strong as what you can hold onto.
For me its not just combat ready but life ready.
I am certified first aid cpr standard, first aid cpr first responder, and have taken other intro response care classes, was a lifeguard certified for 3 years, and have read a ton of stuff you can't take classes on IE sewing up wounds etc etc. I like to go hiking and camping etc etc. I want to know that if me and my girlfriend are out one day to far from a rangers station than I can fix her up until I get her actual real help. I never want to be in a situation where I know I could lose someone and I could have done something.
The biggest example is a saw a guy get in a car crash and he was laying on the pavement breathing and communicating but there was nothing I could do. He gave me authority to do what ever I thought would help and I just sat there and just talked to him and watched over him ,it was all I could do. I never want that too happen again
any questions though feel free. Unless it is related to the secrets of hung gar I can answer them.
05-12-2011, 10:30 PM
5 minute warm up 15 minute cardio between 125BPM and 130BPM and 5 minute calf buster cool down on the bike maximum resistance.
Gonna try getting in some long term steady state cardio that is a little different than normal.
May wanna do a cardio event one day.
05-13-2011, 11:24 AM
05-13-2011, 11:40 AM
05-13-2011, 12:29 PM
05-13-2011, 12:55 PM
Some vids would be great. I'm interested in what you do with conventional equipment, how you tweak some normal exercises. Thanks man.
05-13-2011, 01:01 PM
05-13-2011, 01:06 PM
05-13-2011, 11:05 PM
05-15-2011, 05:29 PM
I am still very very sore from Fridayís training session. As most know you perform even better under pressure and I pushed that training session very heavily so my body is till trying to figure out what to do. Plus that was my first day of a real food diet as well so recovery from the food poisoning issue was still an issue. The workout was cut back a bit and the sandbag shouldering with the 150lb bag was removed for today, but I did add in DB floor press doubles which I think will be helpful. I have the single floor press, but I feel I need these doubles so when I decided to do a PL meet my bench wonít lag to far behind everything else. Took more rest time as well on these crazy strength sets.
120lbs /w 1 strongband and one orange band x1
120lbs /w 1 strongband and one orange band and 1 mini band x almost lockout. This was actually more band tension than me plus the dumbbells weighed. It actually threw me off the bands because of how much force it was.
120lbs /w 1 strongband and one orange band x1
120lbs /w 1 strongband and one orange band x1
120lbs /w 1 strongband and one orange band x2
So a total of 5 sets
1 arm rows:
175 for 3 singles each arm.
These were easy and moved fast, but I donít feel it needs to be added weight yet as it wasnít as clean as Iíd have liked it.
Strict Military DB
2 singles of 75lbs.
These moved good but the shoulder just didnít feel as stable as I wanted it to at the top. So I didnít decide to up it on the singles. I need to find ways to drill more shoulder stability at the top of the movement as that is getting in the way of locking more weight.
Romanian Deadlift with 2DBS
These were nice and crisp. I liked them very much and will be adding weight for sure next week. I think these plus the banded lifts are really gonna help me nail a good 500+ dead when I return to the school gym in August.
Floor press with DBs
Shoulder horn and other rotator work to help stability and power.
Ab Tabata and finished here.
Later today is grip work and Hung Gar stuff.
Also use code 20%off for 20% off of N2BM muscle stuff. I'd jump on it
05-16-2011, 09:32 PM
Sadly my Sifu has had disappointment in our group of students. We are not progressing as fast he would like us to. He says I am still very far behind compared to where I should be. This saddens me, but I realize I need to devote much more time to this. He was devoting 2 or 3 hours a day when he was learning, which means I need to devote 2 hours to 3 a day to this to. To do this I will split up my up workouts.
Morning like today comprised of:
Stances work both isometric and through the stance walks
In the middle of the day I did grip and hit some but crazy PR's with the grip. Which I do consider my all around grip to be one of my strongest points. Minus wide pinching do to my small hand structure.
Blocks and bridges
Stance dynamic movement.
This took about 2 hours of Hung Gar and 30 minutes for the grip.
05-16-2011, 09:48 PM
I'm sorry to read he's not happy, but at least he's giving you some serious motivation and it seems your taking it to heart and applying it. I really enjoyed the video, although I'd heard of it I'd never really seen the use of the weighted sacks. I'd say you did a good job and you seem to me to have the dedication to get to where you want to be.
05-16-2011, 10:13 PM
Sandbags are a fun toy, they mimic people very well to me. Lifting up breanna and moving her around actually feels very similar to a sandbag as terrible as that is. So If I ever have to move around a person I'm at an advantage. It also works well for moving other odd objects like couches or tables. It teaches you to have the off center of balance very well. I enjoy them. Strength is not my goal with them but more so conditioning.
Dedication is my one tool that will get me going. MY dad had the great genetics but they werent all passed to me.
05-17-2011, 07:52 PM
05-18-2011, 09:08 PM
Nice Lift but whats the one side squat? is that when you hold a DB or sandbag on a shoulder and squat?
Also I was wondering if you do anything special for flexibility? I feel like its an important part of athleticism which is usually overlooked.
05-18-2011, 10:32 PM
Flexibility is very important to me and I train it daily twice a day actually after both hung gar workouts. It is also getting working in my hung gar training. First time I met my sifu for class he had me try to use some of BJJ on him. He bent in weird ways and rolled out of it. Locks and manipulations did nothing. I learned very fast that day the more flexible you are the faster you're gonna get out of stuff. Chinese Chin-na from my understanding (i am still new) involves being flexible enough to roll out or gain enough time to get out of a lock.
On for the workout today.
Another day another session. This has been a very hectic day today. They are doing construction outside of my apartment on the street and have multiple times today prevented me from leaving or entering my parking lot. I have to park about a mile away at the library during the day now so I can actually use my car. I have to bring it there early in the morning as well. Definitely sucks. Training was the last thing on my mind today as well. Did not get my AM session in as I was lividly angry my car was blocked in. So I just had my regular training session today. Another shot of Ass Lighting as well tonight. Did seem to help get my mind a little more focused on training. There are also some changes. Abs will now be done every training session for one exercise. My intervals of abs on Sunday will now turn into a long term endurance of kettlebell swings to train more endurance based power in a none interval format. Weights on shrugs for neck work will be upped as the reps dropped with one super long set at the end to get more size and power out of them needed for stability. So thatís whatís new in my world. On one final note I will say I am noticing why I like the ancient strength creatine pills much more. I can take them postworkout with worrying about creatine adding the weird taste to my shakes.
1 arm complex one arm after the other 35lbs
Squat to push press x3
Bent over row x3
Will be adding one rep next week instead of adding weight.
Sandbag Tabata 5min
Lunge squat right
Lunge squat left
Bent over row
Added in the clean for deadlifts today was fun.
1 arm deadlift with standard (the tiny plates)
220x1 230x1 240x1 EASY
1arm floor press
105x1 both 110x1 only the right left hand was eh
60x 3 singles each arm
Hammer curl and regular 30lbs 3 reps
Side bends 110x8
Neck Harnes 35x24reps
Shrug 60x5 reps
Front bridge 1:30
Shrug 60x5 reps
Back bridge 50 seconds
Shrug 60 x3 reps
Head stand 30 rest
Shrug 60x1 rep
Plate curl 10lbs x30 reps
20lb kbs for 2 second top hold reps 20 reps
05-20-2011, 06:39 PM
Another day in the books and another day completed awesome stuff. This morning was a little rough as I didnít get home from class and pass out till around 11pm last night and had to be at work by 5am so that was a total BS fest right there. Woke up and rolled out bed pretty darn groggy. Washed my face and did the normal wake up routine, and then took down an ass lighting and got ready to do my dynamic tension set. By about 15 minutes later I was just starting to wake up a bit so I stared on that. Feeling a little bloat this morning as well from the cottage cheese I used in the pancakes. I can handle some diary but cottage cheese seems to be a no go for now. So yes did the dynamic tension and headed off to work. This was enlightened by the fact I had to go immediately home to meet with some people from the apt building as they were going to talk to the city about this construction ordeal. I ended up missing them, but they are now allowing street and lot parking so this is much better off now. Girlfriend and I got into a bad fight today right before traininÖ Through me off a bit but I took an ass lighting to help get a little more focus and did my best to plow right through it. Did a few mods today to test out new things:
*swings became snatches
*Weights went up for some exercises
*daily abs as I stated before
*rotator work was added
*trap and neck work every session now. Did some trap work today no neck though, still a bit sore from the other day.
*pull aparts are now followed by band pull downs.
The first sandbag rounds were brutal with the snatches my lower back was fried by the end. The last supersets of the military and bands were more muscle fatiguing than cardio. I may add shrugs onto the end of those next time instead of there own set. Some may ask why so little leg work. Stand in a horse stance for time every day 2x a day you will understand why the leg work is not needed, then add more stancesÖ.. Thatís why. My sifu is a powerlifter so I trust his word we can back it a little down on the leg exercises.
Now on todays Land of fun:
70lb Sand bag 18 (SB militarys) /ss/ 10 snatches a side
70lb SB curl 8 /ss/ 10 snatches a side
70lb SB tricep ext with handles 10 /ss/ 10 snatches a side
150lb row parallel handles 6 /ss/ 10 snatches a side
150 SB bear hug squat 4 /ss/ 10 snatches a side
150 SV good morning 4 (arched back today) /ss/ 10 snatches
5 minute rest
2.5Ē DB push press 60lbs /orange pull apart/ orange pull down
Shoulder horn 2/0/20 10lbs x7
Situp 25lb plate behind (since every says this is the hardest wayÖ I donít see it) 15 reps and stopped way to easy Iím gonna play with the temp a bit.
Shrugs 60x8 slow
05-23-2011, 05:47 PM
I got kicked out of lifetime today for deadlifting 500lbs I didnt drop it but they said it makes to much noise and causes to many issues. The guy was very condescending and rude about it. When I did not drop it and was more than polite. We're not suited for your kinds were his words.
05-23-2011, 09:33 PM
Some things never cease to amaze me, judgmental people like that guy are a huge pet peeve of mine. Asking you to be quite is one thing but when people act superior than a complete stranger it really erkks me. Hopefully you didn't pay for an expensive membership all ready.
05-24-2011, 12:47 AM
05-24-2011, 06:45 AM
05-24-2011, 06:41 PM
So yes getting kicked out of the gym yesterday was funny as can be. I hold no hard feelings for them at all. I am not what they are looking for that is fine. My issue was with the way the personal trainer handled the situation. After being in the used car business under my father for 8 years, and the fact I grew up in the home of one of the best salesmen in Chicago (if you knew my father you would understand) I know the sales tricks and marketing tricks people use. This trainer was talking down and being a **** the entire time. The reason I did not complain is my girlfriend is trying to get a job there and one day I may work there because I do not believe the entire chain is bad. My old coach trained at the same chain with bands and chains and no one said a work. I believe it was one insecure personal trainer and that was that. Will I be going back to that particular branch, no I will not. Will I rule out ever visiting another one or working at another branch of the chain, no I will not. One bad apple should not spoil the whole bunch. I respectfully chose to just not visit that one anymore. I feel bad people are so insecure, but that is on their head. My girlfriend once again realizes I am as strong as I say am I, and am as crazy all around strong as she sees every single week. I love my beautiful girlfriend and for her I said nothing.
On the workout. I am moving Wednesdays workout till Tuesday to set up for when I go back to school. Yes it is a long time off, but still. Sunday and Friday will remain the same. My shoulder on my left side is still a little sore from Bre digging into when we were wrestling. I taught her how to train her grip to tear muscle off of bone and she has been doing it quite well, so as we were wrestling out of instinct she dug into my shoulder and did a number on it. Still trained yesterday with it and trained today as well. The deadlift actually did not fatigue or impair me at all. My weight has still not risen since around the 13th so Shelby once again increased my macros. Double days are really causing a lot of growth stimulus from the dynamic tension as well as the night workouts of stances and other things, and throw regular training on top of that BAM. I believe the CNS will burn out long before we take our muscles to the end. Finished my last ass lightning today and I feel kinda bad. I love those things. I will be needing to pick up another batch of them. When I get paid soon I shall. Well without further blabbering from me lets get on with the show shall we.
Morning training was dynamic tension
1arm DB complex one arm at a time with 35lbs
Squat to push press x4
Bent over row x4
Rest 3 minutes and:
Right shoulder squat
Left shoulder squat
Bent over row
Rest 5 minutes
1 arm deadlift small plated dumbbells singles
1 arm floor press
65 for two singles
DB Strict curl 32.5 x3
DB Strict hammer 32.5x3
DB Tricep ext 1 arm: 22.5 x10
These are just light accessory
NECK! AND ABS!
Side bend 110x10
Front bridge 1:40 seconds
Back bridge 60 seconds
Plate curl 22 with 10lbs
Shrug 20lb Kbs 3 second hold at top 7 reps
Neck was a little weaker on the plate curls, but stronger on all else
05-25-2011, 07:45 PM
Just a highlight of todays events.
Jujitsu gi (towel) deadlift 105lbs for 10 reps per arm hold at top and slow decent.
05-25-2011, 10:22 PM
I am a huge animal advocate especially against chaining and animal abuse of any form. Since this journal is about life I thought I would share a first draft of a small poem I wrote on animals and abuse...
You go off to school he follows you to the door as it closes behind
You head out with your friends for a game of catch as he watches you leave with the ball
You go off see you girlfriend with a stuffed animal for her and you donít return till the following day
You leave home to move and into your apartment and just pat him on the head
You receive a call from mom letting you know Sparky had past, as the phone hits the floor so do the tears
05-27-2011, 04:49 PM
My knee was still a little sore today. I wonít say killer, but it was sore. This lead me to realize that I am going to need to start doing a better warm up than I was doing. I think the pain leads from jumping in way to quick. I am not planning an extensive warm up just something quick. You can see it listed coming up. My food has been increased again, I do not know whether I am happy about this or not. I am already eating a ton of stuff already and it is driving me nuts. Training just did not click today. I donít know what it was, but I just didnít feel all there. My mind wanted to quit the entire time but my body seemed to be okish to go through it. Mental funk, which can happen every so often even for me. This last week was a rough one with my regular life so I think its just beating me down. Iíll be good by the next workout Iím sure. On todayís lifts my military was lower and same with my rows. Everything else was much better. I feel this was do to the abdominal/core warm up I did, but I donít care I need it. Switched to a 40b kettlebells as well. It feels pretty light normally, but when using it for my super sets its brutal so it was only 10 reps TOTAL of swings after each set 5 an arm. Hoping to move to 10 an arm quite quickly and then on to 10 snatches an arm. It is amazing how when doing these conditioning sets how heavy a light weight can be and how easy it is otherwise. The goodmornings I usually do at the end I couldnít even pick up the bag I was gassed. Switched around my second set as well. Just one round this time, but next time Iíll move to two. Made it a military push press and a one armed side deadlift with crunches. Then finally working on some smaller body parts to bring up there strength, may be adding in shoulders to that as well. Still need to pick up some N2KS
Mini band pull down and front pull 20 each
Close, medium, wide, and Buddhist squat 5 each
Indian club swings with the 1lb club various movements
Warm up Part 2:
Calf raises: 35 reps rest 30 then 18 reps
Powerwheel pikes 5 reps superset roll outs 8 reps
Neck bridge 1:03 seconds
Front bridge 43 seconds
70lb military Press 16 /ss/ 10 40lb kb swings
70lb SB curl 12 /ss/ 10 40lb kb swings
70 sb tricep exts /ss/ 10 40lb kb swings
150lb sb parallel row 4 /ss/ 10 40lb kb swings
150 sb bear hug squat 6 /ss/ 10 40lb kb swings
Pushup 70lb 1 single each arm /ss/ 100lb DB side deadlift each arm /ss/ 30 crunches: done for 1 set
Rotator work, bicep work, tricep work, orange pull aparts
05-29-2011, 05:08 PM
Bre and I went out last night for my cheatmeal and to watch the fights. I ended up gaining 8lbs of water and "waste" from the meal last night. I found that funny. give me a few days Ill drop it all off. She spent the night, but I dont sleep as well when she is here so I wasn't as well rested and got up late. Love the girl though so its well worth it. But thats the conditions I'm training under, plus no preworkout to go with, but that's life. I'd rather have a not the best workout each week and get to spend the night with her.
Warm up complex:
mini band: 20 pull downs and 20 pull arts
Squat: 5 Buddhist squats, 5 close squats, 5 medium squats, 5 wide squats (knees popping like crazy but felt good. My sifu pops like crazy but its no big deal. Every hung gar master pops but have no joint issues.)
Indian club 1lb upper body warm up complex.
2nd part of warm up complex
Calf raises 2 sets 30 seconds inbetween (these were brutal as my calves were fried still from friday. I have had a hard time walking. )
Calf top hold with 20lbs each hand did this for 25 seconds.
Shrug top hold: 20lbs for 60 seconds
Around the world with sandbag 70lbs 3 each side
2DB deadlift /w 1 strong band, 1 orange around neck, and a 20lb kettle bell hanging around neck /w belt
These tied last week except this week I did 2 sets.
Stiff legged deadlifts dumbbells this week instead of romanians. Made a less drastic knee bend and really focused on the hams this week. Less range of motion, but focused more on sitting back and using the hams so the weight was dropped. Normally its a power movement for me, but I think the heavy dumbbells deads I can afford to make this an accessory, not something I would normally do on a day like this. I think it will a good decision.
Military Press STRICT one arm DB belt
75lbs Right arm 2 Left Arm 1
80lbs Right arm 1 and Left arm 75lbs x1
My goal is to hit 100lbs before the contest and start repping it out.
1 Arm dumbbell row
200lbs x2 each
Yes finally that 200lb mark. I am going to not go higher and continue to rep this out until I hit 15-20 reps on this. Then I will start increasing weight again. I want to rep this out like crazy just because. This was my milestone I wanted to hit.
Went to do floor press but i was shot in the body and couldnt even get them into place so I decided to do floor flys since no bench. I am adding these in either way after the floor press.
20lbs for 12 rpes I stopped as this is where I wanted it.
150lb sandbag shouldering
I got 3 reps as my body was just pffffttt at this point. Couldn't barely stand or walk from the rows.
Swings kettle bells with 40lb one.
20 reps each arm no rest
triceps pull parts with an orange band
06-05-2011, 05:13 PM
Sorry for lack of posts had some relationship difficulties and have just been skating through the workouts. Ill be back in full swing hopefully this week.
06-11-2011, 06:21 PM
Girlfriend and I are sadly broken up, but we are still seeing each other and trying to work our way through the difficulties. We may be able to save this, we shall see. Actually getting back in the swing of things training.
Went to class thursday night and my sifu knows I am a grip specialist and we played a little game of mercy. all 5 games ended in less than 5 seconds with me being the loser. I was destroyed. So I really not to make my grip much more aggressively functional. Started making some modifications with his help. I have strongman relevant grip and real strength grip.
Front Isometric 7 marking for 12 right and 8 left
Back isometric: 7 markings for 30 seconds each
The back is much stronger for me than the front. I also have a slight bend in the elbow when going this heavy.
Front raise with a straight elbow 1 marking for 60 each
back raise 1 marking 60 each
Front raise marking 6 for 6 reps
rotate marking 2 for 10 reps
Thumb top TTK
Right: 6.25lbs for 15 and left 6.25lbs x20
Grippers 20 with the trainer and 5 with the number 1 pause between each rep
Eagle loops 55 one rep for every finger but pinky. 37.5 pinky for 1 rep
100lbs 2x holds
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