An American Warrior

[Steelwolf]

I am SteelWolf the American warrior. I am a hybrid between traditional Gong Fu Martial Artist and Oldtime Performing Strongman. My training focuses traditionally on the the Gong Fu aspect while using the Oldtime Strongman feats to increase my power for that.

I believe true strength comes as much from the internal as the external, and I spent as much time as I can focusing on each of them to develop true power and mastery. Except I truly believe there is no mastery.

I do not live to train... I train to live. Everything I do will benafit me in someway in life, and nothing is ever done without purpose. If you wonder why something is the way it is feel free to ask away.

I invite you to follow as you see my journey,
SW

 

[Steelwolf]

A.M. Session

Dynamic Mobility:

Sandbags:
70lb Military 14 reps. 2 second hold at top
90lb Parallel row 14reps
70lb 1 arm row 8 reps
90lb Floor press 11 reps, 2 at bottom 2 at top
90lb squeeze for life bear hug 2x20 sec
90lb clean 4 reps
90lb stiff dead 15reps
Curls hurt bicep so stopped
Standing straight 70lb bag on shoulder and 20lb kettlebell in hand
5lb fatty Shoulder horn

Finger tip bottom pushup iso: 10 seconds day 4/5
Iron Board 1:10 seconds day 3/4
Vacs 3 sets of 8 seconds

Grippy time (now i have some very odd ideas on grip, so if you have any questions ask away and I'll explain the reason, especially my reason for weights)
12lb hammer front and back isometric: marking 3 for 60 seconds
Side isometrics 8lb marking 1 for 30 seconds
Grippers: Right hand 20 second strap 2.5lbs for 20 seconds. Left hand empty strap for 16 seconds. I should mentioned these are shaved grippers.
Old rolling thunder: 20lbs: death squeeze right and left for 30 seconds
Bag catch:
big bag 20 over 20 side
Little bag 20 over 20 side.

 

[Steelwolf]

P.M Session
Half Horse /w weighted bar: 2mins
Horse /w wood bar: 1:20 seconds
Bow /w wood bar: 40 seconds
Golden Rooster: L 1 min R40 seconds
Stance changes: 5 seconds a stance for 3 sets
dynamic tension

 

[Steelwolf]

October 10, 2010
A.M,

10minute walk on Tred 2.0 /w 20lbs kettlebells no drops
20 over hand Big bag catch
20 side big bag catch
20 over hand small bag catch
20 side big bag catch.

 

[Steelwolf]

October 10, 2010
P.M

Iron Board 1:10 day 4/4
Finger tip Isometric 10 sec day 5/5
wall sit 10lbs 60 seconds
Vacs kneeling 3x9 secs
vac standing 3x9 seconds

Half Horse /w weighted bar 2:10 seconds
2 minute rest
Horse /w wood bar 1:20 seconds
2 minutes rest
Bow /w weighted bar 20 seconds both legs
2 minutes
Cat stance .w wood bar 10 seconds each (dropped lower than last time)
2 minutes
Golden Rooster L: 60 sec R 30 seconds
2 minutes
Switch stance: half Horse, horse, bow, cat, golden rooster, half horse, horse, bow, cat, golden rooster for 6 seconds

Dynamic tension

Static stretch

 

[Steelwolf]

Tuesday Oct 12, 2010
A.M.
Mid curl with miniband 20kb 60 second
Reverse curl 20lb kb 10 seconds
Midpress with miniband 20lb kb 30 seconds
Row 20lb kb 1:10 sec
Almost lockout with miniband 20lb kb 40 seconds
Crucifix /w thick bell and collars 60 seconds
chest expandr orange top 30 seconds
chest expander front 10 seconds
knuckle pushup 50 seconds
10 second finger tip iso
Ironboard 1:10
wall sit 15lbs 40 seconds

Minihammer:
Rotate: L: 3.75x 33 R:3.75x43
Front on bench: L:5x18 R:6.1/4x16
Back lever Both 2.5x25

Blue nail terminator to double over... felt a little tough as wrists were tired
Horse isometric 5 seconds

Pegasus flex 2 pause: 27.5x8
Pegasues ext 2 pause 20x3
Grippers
TTK 8.75 L4 R3 (this was very weak today not 100% sure why.)
Bag catches 20 over and side big bag 20 over and side little bag
took about a half hour rest
5 minute walk with 2/20lb kbs 5 minutes 2.0 incline 1

 

[Steelwolf]

No PM last night. Just was not feeling good again. Stress has made me quite sick lately.

 

[Steelwolf]

I am in a weightlifting class for my second major of exercise science. 18-21 I was a superheavyweight powerlifter and strongman. Long reason why I dieted down and well lost a lot of muscle and fat... Long story short heart break does wonders. Well anyways these kids are probably a buck 60-70 and are asking me how to get big. They're taking tons of supplements but dont like to eat. Or they'll drink a gainer and think they dont have to eat. I am a huge fan of supplements when they're needed, but they are not meant to compose of your entire diet, in addition if your not eating your not going to get results. These kids ask me how to get big when I tell them to give me their diet they tell me like well I take a gainer for breakfest, I have a salad at lunch, and then I dont eat dinner most of the time cause I dont want to get fat. Then they tell me how they take a tripple methyl super banana bash creatine and wonder why they dont get bigger. If they would actually eat, their supplements would work. Then we wouldn't have people saying the supplements don't work when in reality its them who do not work.

 

[Steelwolf]

A.M

Half horse /w weighted Bar 2:40
Horse /w wood bar 1:25
Bow /w Weighted Bar 30 sec
Cat /w wood bar 12 seconds
Golden rooster 30 seconds both sides (by choice)
6 seconds stance switches.. these are more fluid now

Iron Board 1;20 seconds 3/4
Finger Tip Iso 10 seconds
Vacs 3 kneel 3 stand 9 sec
Wall sit 15lbs for 60 sec

DONE

 

[Steelwolf]

Wed October 13, 2010

PM

Came home swamped from classes. I understand people are here to learn in school, but some people want to get straight book knowledge and not learn hands on, or blindly follow. Some things in exercise science must be experienced and learned. The book says is not an answer that makes sense a lot of the time.

So I got home ate up and studied a bit and figured I'd pass out, then decided might as well get up and go and get some training done. I did and then passed out within two hours.

Back neck bridge 2x20lb for 30 seconds.. this seemed a little tougher than the 2x30 and 25 plate on the chest that I did the other day for 20 seconds. Not sure why.

Front bridge 1:00

Harness ext: 25lbs x26
Flexation plate: 10lbs x 24
Side plate: 5lbs x 20 a side

Stance switches 6 seconds x 3 sets

Dynamic Tension

Stretching

 

[Steelwolf]

AM:

Hung Gar technique/mobility drills and qigong
stance combo 2 sets of 6 seconds 1 set of 7 seconds

Grippy:
Mini hammer:
Rotate braced: 3.75lbs L:20 R:22
Front back braced: R:6.25 21 L:5 15
Back: 2.5 L 25, R, 25

Blue Nail: fail... This thing was harder than a 5/16th
Horse shoe iso 5 seconds
Bag catches

half hour rest
tredmill 3.0 incline 1 5 minutes with a 20lb KB in each hand


PM
20lb KB

one arm millitary 25rep
one arm row 25rep
twisted floor press 25rep
swing 13 an arm
goose neck curl 5 reps

Figure 8 30 passes
Side bend 15 a side back to back
V situp 2x20lb KB 10 reps
25plate behind head coffin situp 5
V-up static 30 seconds

spent....

 

[Steelwolf]

Here is just a little training photo
2x20lb Kbs
25lb plate

 

[Steelwolf]

October 15, 2010

AM:

Hung Gar routines
Stance Work

Pm:
Neck Bridges: 2x20lb KBs 40 seconds
Front Bridge: 1:10seconds
Ext harness: 25lbs x 30 reps
Flexation 10lb plate x 30 reps
sides 5lb plate x 30 reps

Finger tip pushup ISO 10 seconds
Iron Board 1:20
Wall sit 25lbs 60 seconds
Calf raise 2x20lb KBs 30 reps

Bands:
1pink curls to reverse curl 10 each

rear delt to over head both grips (4 rounds) 10 each

triceps 1 pink 20 reps

1 magenta: pushups 10

Stance changes

 

[Steelwolf]

October 16th 2010,

AM: grip

12hammer: front and back Isometric marking 4 for a minute
Grippers: shaved trainer (try one of these and have some fun) Death squeezes
right hand 5lbs for 20 seconds left hand 20 seconds for loading pin
rolling thunder old style no chalk 30lbs 30 second death squeezes both hands. Try the death squeezes and see how hard it is to hold up light weight.

PM:
70lb sand bag Military: 16reps 2 second hold at top
90lb SB parallel row: 15reps
70lb one arm row: 10 reps both sides
90lb floor press: 4 reps (for some reason I couldn't get into position and it just was impossible to press, the joys of sandbags)
90lb bearhug death squeeze 20 seconds
90lb cleans 5 reps.
70lb curls 5
rotators on horn with thicky grip 5x25

stance work
and done

 

[Steelwolf]

October 17, 2010
A.M
20lb KB figure 8s 40 passes
Sidebend back to back 20lb KB 20 a side
Pretty much vertical situps 10

PM:
Wood half horse 3 min
Horse wood 1:10
Stance chance wood 8 seconds 2 rounds
Stance change hands 8 seconds 1 round
Dynamic tension

 

[Steelwolf]

October 18th, 2010

A.M
Hung Gar technique mobility drills
Blocking
Stance work 2 sets of 8 second bow 2 sets of 8 second hands
Bag catches

P.M.
Neck bridge 2x20lb kb 50seconds
Front Bridge 1:10
Neck Harness ext 25lbs x 40reps
Flexation 10lbs x50 reps
Side to side 5lbs 34reps
DT neck 1 minute
Wall sit 30lbs x 30 seconds
Finger tip iso ten seconds
Iron board 1:20

Horse 1:10
Stance work 9 second with bar 9 second with bar

Hung gar dynamic tension

 

[Steelwolf]

October 19, 2010
KB weight -20lbs
AM

Isometrics
Mid curl KB 1:10
Mid Press KB+ miniband 45 seconds
Row KB 1:15
Almost lockout KB + miniband 50 seconds
Crucifix 2.7" DB collars + 1.25 on top 60 seconds
Chest expander overhead orange 50 sec
Chest expander front orange 20 seconds
Knuckle bottom position PU 60 seconds
Finger tip Iso 10
Wall sit 30lbs x 60 seconds

Chest expander bands
Magenta curls 15reps
Magenta Reverse curls 5 reps
Over head/rear delt 10 reps 2 grips each total 40 reps magenta
Magenta side triceps 20
Magenta Pushups 12

Shoulder horn
5lbs on 2.75" inch bell 25 30 reps

Done

Grip
MINI hammer
Rotate braced 3.75 R 31 L?
Front and back dynamicly (changed it up) R: 6.25lbs x 22 L: 5x17
Back dynamic 2.5 R:25 L:21
I figured dynamic is more useful than a slow movement for this.

Horse Isometric 10.. Darn thing is barely budging. I really lost strength after the break.

Pegaus flex 2 second pause 30x10
Pegaus ext 20x4 2 second pause

Grippers 5 reps with 2 second hold

bag catches


PM.
since I had time we had a quick 30 minute class to go over things.

 

[Steelwolf]

First the notes. New exercises were added also form was heavily corrected. Which means times have to drop. My Sifu is very very precise about things so we nitpicked until everything was perfect on these stances.

AM:
Dynamic Mobility Drills
Dynamic Tension Exercises
Stretching 20 seconds a piece

Done

AM at school
Blocking


PM:
Dynamic Mobility
Wall sit 40lbs x 30 seconds (these are tough)
Finger tip isometric 11 seconds (slowly trying to add on)
Iron board: 1:20secs next week I'll add on
Figner tip pushup: 3... this was totally sub max, but I do not want to go to failure on finger stuff

Horse stance (form corrected) 20sec/20sec/ 20sec
Half horse (form correct) 30 sec/ 30sec/ 30sec
Golden Rooster with a class of water on knee R and L: 10/10/10
Bow stance (stance correct) R and : 20 sec/20sec
Cat stance: R and L: 10/10/10

Stance change hands in pocket
5 seconds 5 seconds

Part of form x2

Stretch 10 seconds

 

[Steelwolf]

October 21, 2010

Only AM today

Qigong
Dynamic Tension
Blocks

Minihammer:
Rotate: R 3.25x 20 L: 3.25x20 (gonna add)
Front back: 7.50x20R 6.25x11 L Stay
Back Lever: R: 3.75 x20 L: 3.75x11
all of these dynamic to help with bending
10 drop and catches 2.5bell x5

Board curl 7.50 x 5
Gripper green: marking 9 x5 both hands (add)
TTK 8.75 2 pause over hand 10 for both

 

[Steelwolf]

October 22, 2010

A.M.
Dynamic Warm Up
Qigong
Dynamic Tension
Blocks

PM:
Neck bridge 2x20lb KB x55 sec
Front Bridge 1:20
Ext harness: 25lbs x45
Flexation plate: 10lbs 55
Sides: 5lbs x50

Wall sit 40lbs x60seconds
Finger tip: iso 11 seconds

Bands
curl Magenta 16
Revers curl magens 7
Lat pulldowns with band 1 orange: 20 reps
Rear delt with 1 orange 20 reps
Side triceps 1 orange x20
KB front squat 10 easy
pushups 5 Was shot

Horse stance 20/20/20
Half horse: 30/30/30
Golden rooster with water cup L and R: 10/10/10
Bow stance: 20/20 both
Cat stance 10/10 both
5 second stance change
first moves of form 3x

 

[Steelwolf]

October 23, 2010

AM:
Dynamic Tension

12lb hammer iso
Front: R: marking 5:40 sec L: Marking 5:20 sec
Back R: Marking 5:30sec L: marking 5:30 sec

Horse shoe iso (these are brutal. This is so much more technique than strength, but getting the technique right is such a complicated thing)

2 blue nails half bends. My wrists were fried
1 attempt on a 1/4 7" hex. No go

Drop and catches on 2.5bell 10 for 10lbs

PM:
Horse Stance: 25sec/25sec
Half Horse: 35sec/35sec
Golden rooster with cup both: 10sec/10sec
Bow both: 20sec/20sec
Cat Both: 10 sec/ 10 sec
Stance switch 5 sec, 5 sec

 

[Steelwolf]

Brutal day... very brutal day. Also low carbing to finish off the cutting. Shakes, nuts, and eggwhites....

AM:
Dynamic Tension

PM:
Dynamic Mobility

Neck Bridge 2x20lb KB: 55sec
Front Bridge: 1:10 sec
Harness: 25x50reps
Flex: 25x13rep
Sides: 10x20reps
wall sit 50lbs for 60 sec (hell yes)
Finger iso: 11 sec


Let the fun begin......

70lb bag military: 18 reps
70lb bag one arm row: 11 reps a side
90lb floor press chest squeeze: 6
Bear hugs 90lb: 20 seconds
cleans 90lb (1 rep under last time)
Goodmorning bands behind neck: 2 minis 20reps
Mini miniband Dls one arm: 20 reps a side stiff legged
70lb bag squat one side: 5 reps a side

Stance switch 3 x 6 seconds.

 

[Steelwolf]

November 16, 2010

Hung Gar stuff for about an hour
within that 15 sec finger tip isometric pushup
plank 30, side plank 30, iron board 35

Neck Work
Warm Ups
Neck circles 5 each direction
Up and downs 5
Side to sides 5
Roll out on mat front and back 10
roll out on mat side to side 5
Training
Roll ups 2x3
Front roll up, a few warm ups with hands on the ground then took hands away and did as many as I could with my ROM

 

[Steelwolf]

Mini Hammer rotation
Right Hand: 6.25x15
Left Hand: 6.25x7

Trainer shaved down:
Right Hand: 5 reps no reset
Left Hand: 5 reps no reset
#1 shaved down
Right Hand: 5 reps /w reset (goal not met as there were resets)
Left Hand: 1 rep and 4 attempts
#2 shaved negatives
Right Hand: 10 second negative x2
Left Hand: 10 second Negative x2
First 2 Fingers shaved T
Right and Left 3 singles
Last to fingers shaved trainer
3 singles right and left

IM Hub reset after each lift
Right hand: short mini band +2.5x5
Left Hand: short mini band +2.5x5

DO bend
2x 3/16x6.5" bends
1x attempt on a grade 2 nail
my DO sucks compared to my reverse reverse I do grade 5 bolts FFS

TTTK /w arm braced on ground
Right hand: 6.25x10
Left hand: 7.5 x8

Plate catches with super thick gloves
3 sets of 10 (or what I aimed for)

 

[Steelwolf]

Well I guess I'll start posting again.

Right now Shelby Starnes does my diet and I do my own training combined with what my Sifu does for me. Currently shelby is leaning me out.

Today was a high day normally an off day but since the snow is supposed to kill us here in chi town I am not seeing my sifu and just going training at home.

Today is a fun today:

Neck work was done:

DB shrugs: 55lbs

20 shrugs
30 rest
front bridge superset 10 shrugs
30 rest
back bridge superset 10 shrugs
30 rest
headstand against wall superset 10 shrugs
done

Quick easy and very rough neck work

Stance work, form work, dynamic tension work.

 

[Steelwolf]

Feb 1st 2011

Stance, dynamic tension, form work

Crunches: 100 in 2:48.6 aprox one every 1.68 secs
Hindu Pushups 22 in 40 secs 1 every 1.81 secs
Squats 75 controlled reps so no time
125 band pulldowns with magenta band

Grips
Thick bar
20lbs R60L60 55lbs R30L20 65lbs R10L7
Pegasus
Wrist curl 20x15, reverse WC 20x15 wrist curl 30x1 reverse WC 22.5x3
Grippers 20, 10, 3
Finger lift
25lbs for each finger
sandbag hold 35lbs
both hands 30 seconds one hand 12 each
tiger claw bag catch
50 reps

 

[Steelwolf]

I hear the word "functional" being thrown around a ton nowadays yet I dont really feel its functional. This is my take on spin on what is truly functional.

Monday- Kung Fu lesson
This teaches understand of a fighting style, and trust me hung gar is a very vicious fighting style its not sport. It also lets me learn the internal basis and chi cultivation. The exercises for this provide a powerful internal ability while developing over all body power more a martial aspect as well as strength. Look up a hung gar practitioner the style is known for its strength both internal and exeternal.

Neck work on this day is for the sake of building a powerful neck and shoulder girdle. If I'm ever in a situation where my neck is put at risk: a car accident, I miss a block, a fall etc, my neck will be able to stand the impact. Plus the feats of strength for it are awesome.

Tuesday:
Grip strength is self explanatory
Super endurance. The point of this is to get all the cardio ability of a long term session while building the body to take a long term endurance beating. Running a marathon gives great cardio but the muscles wont take it. This is the midline.

Wed:
the abdominal strength EVERYTHING is abs
Muscle strength endurance. This is my ability to handle objects that are actually weighing something and putting the body through a more strength based workout. At the same time my endurance is being ran through the gutter. My muscles and mind and body learn to take the abuse and grow.

Thursday:
Cable day: A few exercises are done with the cable to simulate human movement as if I was moving a person at the same time it builds a different level of strength especially with the slow motion. It teaches a grinding strength to get passed tough sticking points and the power to fight against an object that may be pushing back at you. Also works in very odd patters.
Neck work is done here.

Friday:
strongman day. I pick some object and go to town. 95% of the time its sandbags. I do various things with it to get that odd object strength.
Grip is done on this day to.

Saturday:
This is normally an off day but I still do abdominals.

Sunday:
This is the day when I move my big unilateral weights with dumbells.

Everyday I have mobility exercise for kung fu and I do about a 10 minute stretching session

 

[Steelwolf]

1 mini through belt 2 overhead: 10/0/10/0x 4
Pulldown palms in: 10/0/10/0 x3 2 orange bands
1 arm chest press 10/0/10/0x3 2 orange bands
chest press 1 magenta band and 1 mini band: 10/0/10/0 x2
Rear delt 10/0/10/0 1 orange x3
Gooseneckc curl
R: 25lbs x 5 L:7.5lbs x6
Abductions 5/0/5/0 magenta x3
loading pin laterals 2.5lbs 10/0/10/0 x3

 

[Steelwolf]

http://www.facebook.com/video/video.php?v=10150392456355128&oid=108312635880887&comments

Heres a video from eagle loop deadlifts yesterday.

 

[Steelwolf]

I have been getting some questions: So why do you use straps for a lot of your exercises if you are supposed to be this great grip guy. Simple answer. I beat my hands down very heavily twice a week. After that point they are worked to the bone and very sore and they have achieved their strength gain for the week. Training grip while training my main exercises then doesn't fully make sense to me. If I train them heavy enough on these days I can give it a break when I'm working with my heavy weights later in the week. It allows me to get full power into my movements and not have to worry about squeezing the bar. Also my dumbbell is a very narrow diameter just an inch big. So doing pressing with something that small really hurts the palm of the hand which I am already beating down on bending movements. So also it saves the palm of my hand. Kinda make sense?

Today was a Killer day and I also learned something. First off what I learned: My rotator cuff is becoming the weak point in my lifts. My floor press has dropped over the past few weeks I have also taken out my rotator cuff work so I think there is a correlation between the 2. The other thing that was removed was the stretching of my shoulder girdle and pecs. Finally my I don't really have many if any high carb days so my recovery is just a wee bit taxed. So I added in some rotator work this week in hopes of that will help bring my pushing power back from a horizontal plane back to full power. We shall see though guys. Will find out over the next few weeks.

DB slight Push Press:
R: 75x1, 80x1. 85x1 (15 second static hold at top and slow negative) had a little more in the tank, but leaving it here
L; 70x1, 75x1, 80x1 (1o second static hold at top and slow negative) again a little more in the tank but leaving it here.
I have been over reaching lately and my numbers dropped so I'm gonna keep the weights a little level and keep it so the weights are always doable.

DB row: strict. I do not use body english on these.
125lbs for 3 both arms

Floor Press: these were a little weak.
R: 90x1 95x1 100x1 with a 15 second top and a 6 second negative
L: 90x1 95x1 100x1 " "
been losing power on my floor press as I said so I think I've been over reaching I hit like 120 a few weeks back and think I over ran it.

High pulls with the DB
115x3 for each arm

Deadlift dumbell /w standard plates 25lbs
Each arm: 180x1, 190x1 ( I was supposed to do 200 BUT) 210x2

Shoulder horn:
Right: 5lbs x20, 10x10, 20x3
Left: 5x20, 10x10, 20x2

These are my what I call slow grind work
Military feet together: 10/10/10x 32.5lbs x1
Row: 10/0/10/0 32.5lbs x 1
I was supposed to do more, but I was kinda shot. really really shot.

stretch session. I really worked this part heavy and brutal

 

[Steelwolf]

Also yesterday I did abs, I forgot to add that.

Stance work, dynamic tension, form work:

oh and abs

One arm overhead squat DB w 20lbs /SS/ rotating deadlift with Ultimate Sandbag 70lbs 30 rest between pairs
5/5 5/5

Side bend with ultimate sandbag 70lbs /SS/ 25lb situps 30 rest between pairs
5/12 5/12

Leg raises 5/0/5/0
7
30 rest
leg raises no tempo
25

All normal training is done without a belt the only time a belt is warn is when going for super maxs

 

[Steelwolf]

So some on other boards where I have a log have made comment about a 125lb DB row for a triple (which still more was in the tank) is a very light lift. I will have to get a video of this because the way I do them they are pretty hard to duplicate. I row from the floor with the back almost parallel. There is no jerking to the movement and no heavy body movement at all. It is a controlled row where only my arm moves and a slight twist to my hip.

 

[Steelwolf]

Febuary 7th, 2011
This was a mixed bag day. I was expecting to have my Hung Gar lesson last night, but do to some personal issues with my instructor it was moved to tonight so yesterday was a little confusing in terms of training. I also learned my bad knee is a little more warn out than normal so I am gonna have to start wrapping it pretty good during a lot of stuff but will be alright here. Any recommendation geekpoop recommended the tommy konos.

Neck routine. Mind you this is not mine entirely this is a modified bud jeffries circuit.

Shrugs: 75lbs x 15
rest 30
Front Bridge 50 secs
Shrugs 5 reps
rest 30
Back Bridge 1 min
Shrugs 5
rest 30
Headstand 12
Shrug 5
DONE!!!
My neck was pretty shot by the time I got to the headstands

So I decided to also do grip yesterday as I have my lesson immediately after school today. Hands were well not ready, not even close.

NO CHALK UNLESS NOTED:
Thick Bar
30lbs R and L both 60 sec.... 60lbs R 30 secs L 20 secs........ 70lbs R and L both 10 seconds

Wrist Curl on pegasus
WC: 22.5lbs x15 RWC: 22.5x11 WC: 22.5x10 RWC 22.5x2

Grippers
20 rep, 10 rep, 3 rep

35lb bag one handed
right hand 20 left hand 6

Bag catches 50 grabs

No finger lifts as hands are stil torn up

 

[Steelwolf]

Feb 8th

Today is my Hung Gar lesson so i didnt do my stance and form drills this morning or my tension work

This is conditioning day. As I said I need to take it easier on my knees.

Bodyweight Squats 30 non stop
Also remember I drill stances for at least 20-30 minutes a day my legs are getting brutalized.
Crunches 100 in 2:22.1 for 1.42 secs each. Faster than last time
Hindu Pushups 25 in 44.7 which is 1.78 seconds. More reps and faster than last time.

Tonight will be a class so that will complete the rest of my workout

 

[Steelwolf]

Missed a few days of posting:

Today:
70lb sandbag grabbing sides strict curl
8,8

Grabbing handle of sandbag 70lb push press one arm
3 each

OHP both hands on bag no handles 70lbs
10

Shoulder to shoulder OHP no handles 70lbs
5 a side

zercher hold 70lbs
40 seconds

floor press 70lbs
30 reps

bear hug 90lbs
1:10 seconds

Bear hug 125lbs
40 seconds

shouldering to a squat 1 shoulder squats were reps with 125lb bag
1 shoulder and 2 squats each side

Good mornings in bear hug /w 125lb bag
6

Power curl with 90lb bag grabbing sides
2

Hung Gar stances
Hung Gar forms
Hung Gar dynamic tension

stretching

Fun part I never go to failure so these were all sub max

A little sore not so much though. First day with bags in about 3 weeks. Need to keep them up more often this power is awesome. Real world stuff.

 

[Steelwolf]

This is my muscular endurance day. Things got screwed up this week but I'm not worried.

ABSSSSSSSSSSSSSSS RAWR

9 pikes on the powerwheel rest 30 seconds 50 second hold v-up

rest for a few minutes

22.5lbs windmill each arm 75lb sit up back to back (windmill is low because my shoulder is still lacking the stability which i need to work on)
5/5 5/5 5/5 so simply 3 sets of 5 each side and 5 situps
this was very easy on the situps. Windmill was easy on the obliques a little stability issues on those shoulders.

Here was my fun new invention: 16 minutes 20 on 10off
Implements
10lb plate
8lb med ball
35lb sandbag
1 20lb KB
1 mini band
1 magenta chest expander
1lb Indian clubs Sometimes i used both sometimes only one
I would go through every implement and then switch stances: I used Hung Gar stances... Look them up if you want to know I will not send pictures of how my Sifu has me do them. I'm sorry to much loyalty
Standing or squatting
Lying
Hanging Horse
Half Horse
2 rounds in bow

So id run through every implement then go to a new stance and run through them again.... FUN TIMES

Oh yes plus later tonight
Dynamic Tension
Stance Drills and form work


Tomorrow is my heavy day for the week. I did push press last week and used way bellow sub max to try to nail some technique but I dont think I want to continue with that and go back to military standard press. Ill train the push press on the barbell closer to the meet.

 

[Steelwolf]

Today is what I simply call stupid strength day:

1 orange band through belt + 2 mini bands Narrow stance GM 10/0/10/0 x4
1 orange band through belt + 2 mini + 70lb zercher sandbag narrow stance GM x5
Chest Expander: 2 orange pull aparts 10/0/10/0 x2 (new way)
Chest Expander 2 orange 1 arm press 10/0/10/0 x4
Chest Expander: 1 orange rear delt fly 10/0/10/0x4
Chest press 1 magenta chest expander band 2 mini bands 10/10/10/0 x2
Chest press 3 mini bands and one orange band for 10 easy reps
OHP with one orange band and one mini band 10/10/10/0 for 1 rep. (the grind was a little rough but easy at the same time. I'm leaving this the same as I want to be sure the grind grinds even all the way through.

Rotator lateral complex 5/0/5/0 Hammer fist: front raise, side/front raise/ side rise for 3 reps with 5lbs

Goose neck curls
Right: 30x5
Left 2.5x10

Neck Death (modfied bud jeffries idea)
(these shrugs were a little bit of bad form and to heavy for what I'm looking for so they will say this heavy for a while)

100lb BOR shrug x5
rest 30
flexation 50lbs x20
BOR shrug x3
rest 30
harness (never letting it touch floor) 40x20
BOR shrug x2
rest 30
sides 20lbs x20 each
move to back bridge x5

And then laid down and didint move for awhile

 

[Steelwolf]

Just for fun 270lbs at 190x3.. For those are saying oh look you moved your legs... Do look carefully I only moved them to allow the plates to pass between them
http://www.facebook.com/video/video.php?v=10150404216660128&saved

 

[JudoJosh]

Subbed bud! I just skimmed through the workout post but I love the first post. Sound like a good work ethic and some fun workouts. I will read through them all when I get a chance. Keep up the good work

 

[Steelwolf]

Subbed bud! I just skimmed through the workout post but I love the first post. Sound like a good work ethic and some fun workouts. I will read through them all when I get a chance. Keep up the good work

Thanks man nice to see you following along.


Here was today:
Dynamic tension
stances
Forms
Other Hung Gar stuff

Sandbag funs
Zercher Hold 70lbs for 60 seconds
Zercher Hold 70lbs + miniband for 35seconds
Beag hug 125lbs with locked arms 45 secs without locked arms 20 seconds
grab sides and curl 70lbs for 9
Grab sides and power curl 90lbs x3
OH squat using the handles on the bags 70lbs for 5 with 2 sets
Zercher squat with 70lbs 5
Back squat with 70lbs x5
One side squat with 90lbs 5 for each side
70lb sandbag swing grabbing sides to overhead 4 reps
One arm shoulder press on one shoulder 5 reps each side
Floor press with a mini band around back 12 reps
Good morning with 125lbs 8 reps... then almost passed out
125lb bear hug squat 125lbs

GRIPPY GRIP
110lbs R: 40 sec L 22 secs 120lbs R20 secs L 10 seconds 130lbs R 10 sec L10 second
Block medley just enough time to change plates
15x5sec 20x5 sec 25x5 sec 30x5 sec 12.5x30 sec
Lever 8lb hammer
Marking 5 front and back 15 reps each
front and back marking 8 5 reps each
Front raise up to marking 12 not letting handle brace on me
Dynamic roations
marking 3x15
Finger curls 22.5lbs x20

 

[JudoJosh]

Nice sandbag and grip work there bud. Sounds like you go to a pretty sweet gym with some nice equipment.

 

[Steelwolf]

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

 

[JudoJosh]

Nice a fellow home lifter :thumbsup: 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?

 

[Steelwolf]

Nice a fellow home lifter :thumbsup: 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

 

[Steelwolf]

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

 

[Steelwolf]

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.

 

[Steelwolf]

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

 

[Steelwolf]

There will be some modifications made this week to start prep for IL strongest man

 

[Steelwolf]

http://www.facebook.com/video/video.php?v=10150434866325128
truck pull with neck harness

 

[Steelwolf]

Training changes start tomorrow