An American Warrior
- Thread starter Steelwolf
- Start date
Steelwolf
Active member
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
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
Steelwolf
Active member
Yes
Steelwolf
Active member
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
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
JudoJosh
Pro Virili Parte
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 :think: I have one of his books on carb cycling
Steelwolf
Active member
He is worth every penny I spend on him. Nope he is a powerlifter himself and works with many strenght athletes.
Steelwolf
Active member
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.
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.
Steelwolf
Active member
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
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
Steelwolf
Active member
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
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
Steelwolf
Active member
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
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
Steelwolf
Active member
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 232’s but I’d 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 don’t 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. I’m ready to rock and roll this.
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 232’s but I’d 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 don’t 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. I’m ready to rock and roll this.
Steelwolf
Active member
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
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
Steelwolf
Active member
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
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
JudoJosh
Pro Virili Parte
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
Steelwolf
Active member
Awesome ideas thanks
Steelwolf
Active member
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.
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.
Pencil_Neck
New member
did you happen to post at ironmass or bulknutrition?
Steelwolf
Active member
nope
Steelwolf
Active member
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
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
Steelwolf
Active member
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
Steelwolf
Active member
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
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
Steelwolf
Active member
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.
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.
Steelwolf
Active member
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.
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.
Steelwolf
Active member
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.
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.
Steelwolf
Active member
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.
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.
Steelwolf
Active member
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
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
Steelwolf
Active member
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 lockout 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
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 lockout 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
Steelwolf
Active member
Hi! Just wanted to get a message in to get subbed. Very nice reading here
Glad you are finding this interesting
Steelwolf
Active member
Sorry for lack of posts easter was sunday and do to **** from that really haven't had the mental energy to train. Spent time with the love of my life sunday night though and she made it a lot better but was still pretty shot. I am learning a lot about relationships from her she is absolutely amazing. We had a fight today before our classes (we pretty much have the same schedule MWF) an hour after we got out we were totally made up and being our cute selves once again. This makes me very happy. i have never once cared this much in a relationship before. I am actually very happy. This is my journal and life is part of training which is why I share this stuff. Training is about life and relationships are training as well. We learn to be a better person through them, and she is really helping me to be a better man. But enough of the cutesy stuff.
Since training is changing a bit do to Shelbys need for more cardio in the off sesason I am not going to bother posting Sundays routine but instead posting todays routine. Which is another bud jeffries (one of my idols) inspired routine with my butt crazy twists on it.
Today is: Conditioning with power and strength
Sandbags used are from the ultimate sandbag collections. The handles are used as listed. /SS/ denotes super set
70lb sandbag Military press for 23 reps /SS/ 20x20lb kettlebell swings per side
1 minute rest
90lb rotating Sandbag Deadlift with handles 11 pairs /SS/ 20x20lb kettlebell swings per side
1 minute rest
90lb sandbag parallel handle row for 8 reps //SS// 20x20lb kettlebell swings per side
1 minute rest
90lb sandbag bear hug squat squat for 6 //SS// 20x20lb kettlebell swings per side
rest 3 minutes
Push Press with 50lb dumbell 3 each side //SS// mini band pull apart for 20 reps
rest 1 min
Push Press with 50lb dumbell 3 each side //SS// mini band pull apart for 20 reps
rest 1 min
Push Press with 50lb dumbell 3 each side //SS// mini band pull apart for 20 reps
rest 4 min
Neck Harness (constant tension slow and controlled) 25lbs for 30 reps
shrugs 50x10
30 rest
Front Bridge 1:20
Shrugs 50x6
rest 30
back bridge + 10lbs 20 seconds
shrug 50x4
rest 30
head stand 1:10
shrug 50x2
orange band pull apart 10
Hung Gar stuff will be done later today when I am actually alive again. I have class tomorrow as well. There was no private lesson this week as he had family things to take care of. I am totally fine with that family comes first and I have a lot and I mean a lot of work to do on what was assigned to me. Lots of minor corrections that are going to take a long time. Just because I am a beginner (for the next 5 years lol) doesn't mean I am not interested in perfection.
On supplements I am running low an ancient strength and need to pick some of that up. I use it before my workouts as it is a good creatine before hand, and then i use 5 additional grams of bulk creatine first thing in the morning. A good solid 10 grams total I find works well for me. Give me the endurance in the lower rep and I can't say I really bloat but I do retain water in the right spots which gives me leverage (not to mention makes me look much better). I still have not picked up my GEAR but will be doing that soon as I want to get some constant nutrition going into my blood stream and see how much better I grow. The amino acids are great but when I used bovine serum mixed with meals I gained into a cut which says a lot.
I am actually very happy. This is my journal and life is part of training which is why I share this stuff. Training is about life and relationships are training as well. We learn to be a better person through them, and she is really helping me to be a better man. But enough of the cutesy stuff.Since training is changing a bit do to Shelbys need for more cardio in the off sesason I am not going to bother posting Sundays routine but instead posting todays routine. Which is another bud jeffries (one of my idols) inspired routine with my butt crazy twists on it.
Today is: Conditioning with power and strength
Sandbags used are from the ultimate sandbag collections. The handles are used as listed. /SS/ denotes super set
70lb sandbag Military press for 23 reps /SS/ 20x20lb kettlebell swings per side
1 minute rest
90lb rotating Sandbag Deadlift with handles 11 pairs /SS/ 20x20lb kettlebell swings per side
1 minute rest
90lb sandbag parallel handle row for 8 reps //SS// 20x20lb kettlebell swings per side
1 minute rest
90lb sandbag bear hug squat squat for 6 //SS// 20x20lb kettlebell swings per side
rest 3 minutes
Push Press with 50lb dumbell 3 each side //SS// mini band pull apart for 20 reps
rest 1 min
Push Press with 50lb dumbell 3 each side //SS// mini band pull apart for 20 reps
rest 1 min
Push Press with 50lb dumbell 3 each side //SS// mini band pull apart for 20 reps
rest 4 min
Neck Harness (constant tension slow and controlled) 25lbs for 30 reps
shrugs 50x10
30 rest
Front Bridge 1:20
Shrugs 50x6
rest 30
back bridge + 10lbs 20 seconds
shrug 50x4
rest 30
head stand 1:10
shrug 50x2
orange band pull apart 10
Hung Gar stuff will be done later today when I am actually alive again. I have class tomorrow as well. There was no private lesson this week as he had family things to take care of. I am totally fine with that family comes first and I have a lot and I mean a lot of work to do on what was assigned to me. Lots of minor corrections that are going to take a long time. Just because I am a beginner (for the next 5 years lol) doesn't mean I am not interested in perfection.
On supplements I am running low an ancient strength and need to pick some of that up. I use it before my workouts as it is a good creatine before hand, and then i use 5 additional grams of bulk creatine first thing in the morning. A good solid 10 grams total I find works well for me. Give me the endurance in the lower rep and I can't say I really bloat but I do retain water in the right spots which gives me leverage (not to mention makes me look much better). I still have not picked up my GEAR but will be doing that soon as I want to get some constant nutrition going into my blood stream and see how much better I grow. The amino acids are great but when I used bovine serum mixed with meals I gained into a cut which says a lot.
Steelwolf
Active member
Trained with Breanna today. She did 10 on 20 off for 10 minutes alternating shouldering the 70lb bag and chin height the 90lb bag. At 10 minutes her form broke down so bad it wasn't worth going.
Today: Super conditioning plus crazy strength
DB complex 2 Dbs 3 rounds /w 20lbs each
Clean and press x5, Windmill (one in hand one from deadlift) x5 each, swings x5, upright row x5, row x5
rest 4 minutes
sandbag tabata 6 minutes 20on 10 off: 90lb bag shouldering and 70lb bag shouldering
4 minutes rest
200lb one arm deadlift 1 minute inbetween
2 singles each arm
rest 3 minutes
1 arm bench press 100lbs 1 minute rest per pair
3 singles each arm
rest 3 minutes
1 leg 1 arm deadlift (for balance imbalance corrections) 1 minute between pairs
3 singles with 20lbs
3 min rest
swings 50lb dumbbell 1 minute between pairs
3 singles
Die then grip...
TTK grip thumb under
Jujitsu gi gripping (this is because in chicago a lot of people wear jackets)
Pegasus wrist curls
rolling thunder
this took like an hour
Today: Super conditioning plus crazy strength
DB complex 2 Dbs 3 rounds /w 20lbs each
Clean and press x5, Windmill (one in hand one from deadlift) x5 each, swings x5, upright row x5, row x5
rest 4 minutes
sandbag tabata 6 minutes 20on 10 off: 90lb bag shouldering and 70lb bag shouldering
4 minutes rest
200lb one arm deadlift 1 minute inbetween
2 singles each arm
rest 3 minutes
1 arm bench press 100lbs 1 minute rest per pair
3 singles each arm
rest 3 minutes
1 leg 1 arm deadlift (for balance imbalance corrections) 1 minute between pairs
3 singles with 20lbs
3 min rest
swings 50lb dumbbell 1 minute between pairs
3 singles
Die then grip...
TTK grip thumb under
Jujitsu gi gripping (this is because in chicago a lot of people wear jackets)
Pegasus wrist curls
rolling thunder
this took like an hour
Steelwolf
Active member
Today was a crazy day.. Very Very crazy. It was my dominant strength day with a slight amount of conditioning at the end. Hung Gar stuff was done much after the general workout as my body need time to recover. Rest times as always are approximate. usually never more most often less.
2 Dumbbell Deadlift 2 minutes between sets /w a miniband around head 2 minutes between sets
120lbs 3x3
3min rest
1 arm dumbbell row from floor dynamic style 2 minutes rest between pairs
145x 3x3
3 minutes
1 arm strict press 2 minutes rest between pairs
70x 3x1
2DB romanian Deadlift with mini band
70lbs 3x5 reps
3 minutes rest
90lb bag shouldering x8 reps (was pretty tight by this point and was not able to get much power it was slow grinding shoulderings especially how much the sand flops around)
5 minute tabata: abs/squats/pushups
Abs:
planks
weighted situps
v up hold for time
leg raises
side bends
Just picked up some ass lighting and will be trying that out to see how that gets me sparked for my crazy style training. Lets hope it brings me some good power and endurance. I could use a good preworkout. I am meaning to pick up some N2KS but I want to give this a shot as well.
A few hours later I am not as dead as I was after I did this, but I am have a gradual systematic fatigue. My goal is to be dead during workouts but to recover fast and quick with only a general fatigue about this.
The workout was pretty good. I think I can go heavier on the military. I was not sure how the previous workout would impact it. Same with the rows both were very easy. The double DB deadlift was easy but I did not feel comfortable repping it out. It is not a movement that feels clean to me. The mini band helped with speed. Next week I will do it with 2 minis following that an orange band. The Romanians felt nice a little awkward but nice. I think the big thing with them is getting the movement down right, they are much different than deadlifts from the floor to me with the DBs. The shouldering, the only reason I dont think I nailed my 20 reps is because my back is still very tight from friday and it was just slowly grinding them up. I think I can nail more next week after taking in good recovery methods.
2 Dumbbell Deadlift 2 minutes between sets /w a miniband around head 2 minutes between sets
120lbs 3x3
3min rest
1 arm dumbbell row from floor dynamic style 2 minutes rest between pairs
145x 3x3
3 minutes
1 arm strict press 2 minutes rest between pairs
70x 3x1
2DB romanian Deadlift with mini band
70lbs 3x5 reps
3 minutes rest
90lb bag shouldering x8 reps (was pretty tight by this point and was not able to get much power it was slow grinding shoulderings especially how much the sand flops around)
5 minute tabata: abs/squats/pushups
Abs:
planks
weighted situps
v up hold for time
leg raises
side bends
Just picked up some ass lighting and will be trying that out to see how that gets me sparked for my crazy style training. Lets hope it brings me some good power and endurance. I could use a good preworkout. I am meaning to pick up some N2KS but I want to give this a shot as well.
A few hours later I am not as dead as I was after I did this, but I am have a gradual systematic fatigue. My goal is to be dead during workouts but to recover fast and quick with only a general fatigue about this.
The workout was pretty good. I think I can go heavier on the military. I was not sure how the previous workout would impact it. Same with the rows both were very easy. The double DB deadlift was easy but I did not feel comfortable repping it out. It is not a movement that feels clean to me. The mini band helped with speed. Next week I will do it with 2 minis following that an orange band. The Romanians felt nice a little awkward but nice. I think the big thing with them is getting the movement down right, they are much different than deadlifts from the floor to me with the DBs. The shouldering, the only reason I dont think I nailed my 20 reps is because my back is still very tight from friday and it was just slowly grinding them up. I think I can nail more next week after taking in good recovery methods.
Steelwolf
Active member
So my conditioning is becoming super nuts I am realizing. I did this workout and during it I was dying and ready to pass out. After resting for about 3 minutes after it I was ready to go again. This lead me to think if I need to increase volume a little, I'd rather do that on conditioning days rather than increase weight. Then if need be increase weight. If not increase volume increase intensity with more density (more reps in shorter time). That is my goal. My body can really take a beating. If it wasn't for my terribly flat feet and warn down knees I would love to give it a shot and see how my body works vs a regular running race. But that just isn't going to happen any time soon. Maybe a biking adventure will be in the works soon. That could be a lot of fun. Take Bre and go for it. A lot of time has been spent outside of my place going on walks, I might take another one today. The more I turn to a spiritual outlook on life the more appreciative of nature I become more so than just my animal love. I become more in tune with everything in nature. A little hippie style, but I am really am starting to make more sense of this. Makes me think of Men who Stare at goats stuff. The spiritual warriors. Anyways got 12 more weeks of lean bulking with Shelby before start dieting down again. I am planning on hiring him for another year when time runs out. I have him for 18 more weeks on this plan. It saves me a lot of work and more time I can spend on clients and family, and my girlfriend as well.
my preworkout today was 3 grams of tyrosine and 400mgs of caffeine. Really can not wait to get my hands on some of that A$$ lightning. Wont have to take it with all that water either. My preworkout shake is more than enough already. I really do not like having to add more water to dilute the tyrosine. This is a good combo, but I am about the best combo, I never settle.
70lb sandbag military //ss// double KB swing 20lbs each
11 / 20 (sandbag was really oddly shifted this time around)
1 min
90lb SB parallel row with handles //ss// double KB swing 20lbs
12 / 20
1 min
90lb sb bear hug squat //ss// double KB swing 20lbs
8 / 20
1 min
135lb good mornings SB //ss// double KB swing 20lbs
6 / 20
Rest 3 minutes
2.5inch DB push press 52.5lbs with orange band pullaparts
1/ss/10
1/ss/10
Rest a few minutes
Harness 27.5lbs x30 reps
Shrug 50lbs x10
Rest 30
Front bridge 1:20 sec
Shrug 50lbs x10
Rest 30
Back bridge 30 second
Shrug 50lbs x10
Rest 30
Headstand 1 min
Shrug 50lbs x10
25lb 2.5in dumbbell curl 1 set of 10 reps just for injury prevention sakes
my preworkout today was 3 grams of tyrosine and 400mgs of caffeine. Really can not wait to get my hands on some of that A$$ lightning. Wont have to take it with all that water either. My preworkout shake is more than enough already. I really do not like having to add more water to dilute the tyrosine. This is a good combo, but I am about the best combo, I never settle.
70lb sandbag military //ss// double KB swing 20lbs each
11 / 20 (sandbag was really oddly shifted this time around)
1 min
90lb SB parallel row with handles //ss// double KB swing 20lbs
12 / 20
1 min
90lb sb bear hug squat //ss// double KB swing 20lbs
8 / 20
1 min
135lb good mornings SB //ss// double KB swing 20lbs
6 / 20
Rest 3 minutes
2.5inch DB push press 52.5lbs with orange band pullaparts
1/ss/10
1/ss/10
Rest a few minutes
Harness 27.5lbs x30 reps
Shrug 50lbs x10
Rest 30
Front bridge 1:20 sec
Shrug 50lbs x10
Rest 30
Back bridge 30 second
Shrug 50lbs x10
Rest 30
Headstand 1 min
Shrug 50lbs x10
25lb 2.5in dumbbell curl 1 set of 10 reps just for injury prevention sakes
Steelwolf
Active member
Last night I went to my hung gar lesson, and I was just not myself. My stomach was making weird noises, I figured I had gas or something, to be slightly graphic, I had no urge to release it. I was burping like crazy these nasty tasting burps. I just did not have focus and concentration and I could tell my sifu was not the happiest with me. On the way home I was struck by this excruciating pain in my stomach and I thought I had to um…. release waste. When I got home I was unable to do so, but spent the hour heaving and puking. I seriously hadn’t been in the much pain in forever. Do to some medications I am on I am unable to use Mylanta or any form of stomach coating so I was forced to suffer. I figured maybe I had eaten some toxin and so I took in some bread and that came up as well in about 15 minutes. I thought long and hard what was new. Then I realized it I had made turkey the night before. I had some on Wed and was a little sluggish Thursday during the day, and then I had taken in the turkey immediately before class. Then I realized that was it. So yep I had food poisoning. Around 11pm last night the pain finally went down and I managed to lay down to sleep.
I woke up at 3am in almost enough pain to have me crying. By 4 I decided I was going to go get some Mylanta regardless just so I wouldn’t want to scream anymore. I managed to get pants on and socks on and collapsed a few feet in front of my bed. Realizing I was not going to make it to the store despite it literally being a 30 second car ride I called my mom. She talked to the pharmacist and told me if I went to the hospital they would mega dose me with a sugar drug??? So he told my mom to have me take in small sips of coke or sprite repeatedly for as long as I could handle. This went on for about 2 hours before I stopped wanting to cry. I fell asleep for another hour and woke up and just laid in my bed from 8 until 10 just being sure I would calm down. I felt (and still feel) very sluggish and my body is still not linking with my mind very well. At the time of writing I have taken in 2 meals and a training shake routine… Yes I actually made myself train. (more on that later) I am probably going to be avoiding meat for awhile. I am starting to wonder if my body just can not tolerate it anymore. I have a VERY sensitive stomach and am starting to think I may need to just back down from it. Most of my meals are shakes and egg whites anyway. I am not really concerned. Anyways on to more important things.
Why did I train today? Here is the thing…. I say I train for real life. If I have to get into a combat situation my body may not be in good shape to be able to work at its best. If I end up going for a nature walk and something happens to me, I may have to drag myself home if I am out a distance away (I enjoy trail hikes) Training today was very much about mental toughness. I knew I was not in danger training zone (which I will not train through) But I will train through some major discomfort. Today was one of those days. I fatigued very fast through today’s workout and the weights felt VERY heavy. But I made it through. That is what was important to me. I also have to split it into 3 parts. Training/grip/ hung gar as I don’t have the energy to do one massive session and may not even be able to do all 3. At this time I have only done my normal training. I am still hoping to be able to get all of my meals in as well.
Short Mini Band Complex:
Pull apart over head x5 (10 second isometric last rep)
Front pull apart x5 (10 second isometric last rep)
Triceps push x5 each (10 second isometric last rep)
Curl/row x5 each (10 second isometric last rep)
Bow strand pull x5 each (10 second isometric last rep)
2 ½ cycles gave out when muscle didn’t have the energy heart was still good. So muscular fatigue ended this set.
70lb sandbag tabata 5 min. There was no planning involved so I just did random exercises. I did not like that. I am going to use the sandbag tabata here next week instead of shouldering, but I will be using a prewritten routine of ten exercises so that I wont have to think and will know what to set it up as. Either way my heart was pounding out of my chest pretty bad after this. After a minute of rest though my heart beat was pretty much normal and I was ready to go at it.
By this time my stomach was starting to kill again and the bloat was really starting to suck. I am pretty darn bloated today. I could tell when I went to use my lever belt and It didn’t fit. I had to go to my trusty pin belt.
200lb one arm deadlift with a mini band around me. Got 2 singles each side with a minute rest between each rep.
1 arm floor press 102.5lbs 3 singles each arm with a minute between pairs. This felt awkward on the rotator cuff. I need to add back in my prehab stuff.
Swings 3 singles with 52.5lbs really easy 1 minute between pairs
1 arm /1 leg deadlift 52.5lbs easyish for 3 singles 1 minute again.
I may or may not update with the rest of the day, I don’t know at this point.
I woke up at 3am in almost enough pain to have me crying. By 4 I decided I was going to go get some Mylanta regardless just so I wouldn’t want to scream anymore. I managed to get pants on and socks on and collapsed a few feet in front of my bed. Realizing I was not going to make it to the store despite it literally being a 30 second car ride I called my mom. She talked to the pharmacist and told me if I went to the hospital they would mega dose me with a sugar drug??? So he told my mom to have me take in small sips of coke or sprite repeatedly for as long as I could handle. This went on for about 2 hours before I stopped wanting to cry. I fell asleep for another hour and woke up and just laid in my bed from 8 until 10 just being sure I would calm down. I felt (and still feel) very sluggish and my body is still not linking with my mind very well. At the time of writing I have taken in 2 meals and a training shake routine… Yes I actually made myself train. (more on that later) I am probably going to be avoiding meat for awhile. I am starting to wonder if my body just can not tolerate it anymore. I have a VERY sensitive stomach and am starting to think I may need to just back down from it. Most of my meals are shakes and egg whites anyway. I am not really concerned. Anyways on to more important things.
Why did I train today? Here is the thing…. I say I train for real life. If I have to get into a combat situation my body may not be in good shape to be able to work at its best. If I end up going for a nature walk and something happens to me, I may have to drag myself home if I am out a distance away (I enjoy trail hikes) Training today was very much about mental toughness. I knew I was not in danger training zone (which I will not train through) But I will train through some major discomfort. Today was one of those days. I fatigued very fast through today’s workout and the weights felt VERY heavy. But I made it through. That is what was important to me. I also have to split it into 3 parts. Training/grip/ hung gar as I don’t have the energy to do one massive session and may not even be able to do all 3. At this time I have only done my normal training. I am still hoping to be able to get all of my meals in as well.
Short Mini Band Complex:
Pull apart over head x5 (10 second isometric last rep)
Front pull apart x5 (10 second isometric last rep)
Triceps push x5 each (10 second isometric last rep)
Curl/row x5 each (10 second isometric last rep)
Bow strand pull x5 each (10 second isometric last rep)
2 ½ cycles gave out when muscle didn’t have the energy heart was still good. So muscular fatigue ended this set.
70lb sandbag tabata 5 min. There was no planning involved so I just did random exercises. I did not like that. I am going to use the sandbag tabata here next week instead of shouldering, but I will be using a prewritten routine of ten exercises so that I wont have to think and will know what to set it up as. Either way my heart was pounding out of my chest pretty bad after this. After a minute of rest though my heart beat was pretty much normal and I was ready to go at it.
By this time my stomach was starting to kill again and the bloat was really starting to suck. I am pretty darn bloated today. I could tell when I went to use my lever belt and It didn’t fit. I had to go to my trusty pin belt.
200lb one arm deadlift with a mini band around me. Got 2 singles each side with a minute rest between each rep.
1 arm floor press 102.5lbs 3 singles each arm with a minute between pairs. This felt awkward on the rotator cuff. I need to add back in my prehab stuff.
Swings 3 singles with 52.5lbs really easy 1 minute between pairs
1 arm /1 leg deadlift 52.5lbs easyish for 3 singles 1 minute again.
I may or may not update with the rest of the day, I don’t know at this point.
Steelwolf
Active member
Today was day 3 with the battle of food poisoning. I thought I was out of the woods yesterday, but I ended up waking in terrible pain today to. Ended up taking more sugar drug as I cant use Mylanta as I stated. So my diet is getting a little screwed up the butt here. But anyways laid in bed from 5:45 until 8 and then slept from 8 until 10. Got up and got on with my day. By 11 I was feeling much better besides a general queasiness. Not wanting to skip another workout I decided to train at half speed today (but as that turned out that didn’t happen) So I ended up training at full speed with a little more rest than normal. Hung Gar training will be done later today which is really more brutal than my weight workouts sorry to tell you all. But anyways I have that to do later and now I will just post up what I did for weights.
2DB deadlift with 1-2 minutes rest between sets
120lbs with orange band for a single
120lbs with orange and a mini for a single
120lbs with strongband for 2 reps
120lbs with strong band and mini for a single
Going to try to rep strong and mini next week
1 Arm DB row 1-2 minutes between pairs
150 for a single
155 for a single
160 for a single
165 for a single
170 for a single
These were way to easy. Funny I do these with correct form to. I see most people doing like standing up movements with this when I stay pretty much parallel. Eh, who cares.
1 arm Military (cut this short today) 1-2 minutes between pairs
2 singles with 72.5lbs
Stiff dead 2DB no belt
75 with a mini for 5
75 with an orange for 5
3 minutes rest
Shouldering 150lb Sandbag
6 reps
3 minutes rest
Ab Tabata- 10 different exercises
Plank 35 seconds
105lbs x 10 reps side bends
Going to be getting some glutamine very soon to help meal digestion. Sound a little odd but 2 grams of extra glutamine according to John Berardi you can minimize acid by taking them in. May be doing that as I have a little of acid based foods normally. I am thinking of trying the power chew glutamine as that way I dont have to ruin shakes with bad tasting regular glutamine. thats over a 100 meals worth of glutamine for one bottle, that really isnt that bad.
2DB deadlift with 1-2 minutes rest between sets
120lbs with orange band for a single
120lbs with orange and a mini for a single
120lbs with strongband for 2 reps
120lbs with strong band and mini for a single
Going to try to rep strong and mini next week
1 Arm DB row 1-2 minutes between pairs
150 for a single
155 for a single
160 for a single
165 for a single
170 for a single
These were way to easy. Funny I do these with correct form to. I see most people doing like standing up movements with this when I stay pretty much parallel. Eh, who cares.
1 arm Military (cut this short today) 1-2 minutes between pairs
2 singles with 72.5lbs
Stiff dead 2DB no belt
75 with a mini for 5
75 with an orange for 5
3 minutes rest
Shouldering 150lb Sandbag
6 reps
3 minutes rest
Ab Tabata- 10 different exercises
Plank 35 seconds
105lbs x 10 reps side bends
Going to be getting some glutamine very soon to help meal digestion. Sound a little odd but 2 grams of extra glutamine according to John Berardi you can minimize acid by taking them in. May be doing that as I have a little of acid based foods normally. I am thinking of trying the power chew glutamine as that way I dont have to ruin shakes with bad tasting regular glutamine. thats over a 100 meals worth of glutamine for one bottle, that really isnt that bad.
Steelwolf
Active member
I learned real fast that I needed to get myself mentally prepared. I am not sure if I posted this story. I was out with my ex girlfriend at a club one night when a guy started beating on his girlfriends car and started screaming at her. I HATE and I mean HATE domestic abuse so I walk up and I'm I say dude can I help you. He said get the f*ck outta here. I replied will do as my girlfriend called the cops. I start to walk back when some other people make the scene worse and the kid pulls out an auto batton and starts swinging it. My body had never encountered this but I started swaying with it. The kid swung its in front of him I swayed with it for some reason. Cops came kid was arrested. I talked to my sifu the next day who also does Kali and he explained my body felt for the movement and form our training knew when to strike in on the opposite swing. We have also trained with real knives just not sharpened to get our minds prepared for what could happen. I do not ever want to have to fight for my life but I want to know if I need to I can.
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.
joelast
Member
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.
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.
Steelwolf
Active member
Ask about any exercises you have questions on and I will try to get videos up for you. I see my girlfriend 2-3x a week and she will always be down for some filming. Or I could just have her do them and get some female take on it:32:
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.
Steelwolf
Active member
Does that mean you want videos ? lol
Mrodz
Active member
Steelwolf
Active member
Yes, yes it does!
Alright. When my girlfriend gets up and can come over will do some filming hopefully. I have to take her on a walk and a picnic first. Gotta do the romance stuff
Then videos will come hopefully. I need to start being more direct romantic instead of indirect romantic. I do a lot of stuff like posting about her on here and my feelings, and always talk great about her to family and friends. And at night I always look out for her and be sure she is 100% safe when we are walking at night, but as I'm learning sometimes for woman we need to be direct loving so today is a picnic and a walk at a trail. Just gotta wait till she wakes up as she got home late last night we saw Priest last night. Which is an awesome movie.