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An American Warrior

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    An American Warrior


    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
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    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.
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    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
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    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.
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    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
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    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
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    No PM last night. Just was not feeling good again. Stress has made me quite sick lately.
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    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.
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    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
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    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
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    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....
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    Here is just a little training photo
    2x20lb Kbs
    25lb plate
    Attached Images Attached Images  
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    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
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    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
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    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
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    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
    ACSM-CPT
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    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.
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    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
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    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
    ACSM-CPT
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    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
    ACSM-CPT
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    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
    ACSM-CPT
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    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.
    ACSM-CPT
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    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
    ACSM-CPT
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    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)
    ACSM-CPT
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    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.
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    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
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    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
  28. Advanced Member
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    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
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    http://www.facebook.com/video/video....80887&comments

    Heres a video from eagle loop deadlifts yesterday.
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    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
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    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
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    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.
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    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
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    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
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    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.
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    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.
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    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
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    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....16660128&saved
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    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
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    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
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