An American Warrior
- Thread starter Steelwolf
- Start date
Steelwolf
Active member
I am still very very sore from Friday’s training session. As most know you perform even better under pressure and I pushed that training session very heavily so my body is till trying to figure out what to do. Plus that was my first day of a real food diet as well so recovery from the food poisoning issue was still an issue. The workout was cut back a bit and the sandbag shouldering with the 150lb bag was removed for today, but I did add in DB floor press doubles which I think will be helpful. I have the single floor press, but I feel I need these doubles so when I decided to do a PL meet my bench won’t lag to far behind everything else. Took more rest time as well on these crazy strength sets.
2DB Deadlift
120lbs /w 1 strongband and one orange band x1
120lbs /w 1 strongband and one orange band and 1 mini band x almost lockout. This was actually more band tension than me plus the dumbbells weighed. It actually threw me off the bands because of how much force it was.
120lbs /w 1 strongband and one orange band x1
120lbs /w 1 strongband and one orange band x1
120lbs /w 1 strongband and one orange band x2
So a total of 5 sets
1 arm rows:
175 for 3 singles each arm.
These were easy and moved fast, but I don’t feel it needs to be added weight yet as it wasn’t as clean as I’d have liked it.
Strict Military DB
2 singles of 75lbs.
These moved good but the shoulder just didn’t feel as stable as I wanted it to at the top. So I didn’t decide to up it on the singles. I need to find ways to drill more shoulder stability at the top of the movement as that is getting in the way of locking more weight.
Romanian Deadlift with 2DBS
100x5
100x5
These were nice and crisp. I liked them very much and will be adding weight for sure next week. I think these plus the banded lifts are really gonna help me nail a good 500+ dead when I return to the school gym in August.
Floor press with DBs
100x6
Shoulder horn and other rotator work to help stability and power.
Ab Tabata and finished here.
Later today is grip work and Hung Gar stuff.
Also use code 20%off for 20% off of N2BM muscle stuff. I'd jump on it
2DB Deadlift
120lbs /w 1 strongband and one orange band x1
120lbs /w 1 strongband and one orange band and 1 mini band x almost lockout. This was actually more band tension than me plus the dumbbells weighed. It actually threw me off the bands because of how much force it was.
120lbs /w 1 strongband and one orange band x1
120lbs /w 1 strongband and one orange band x1
120lbs /w 1 strongband and one orange band x2
So a total of 5 sets
1 arm rows:
175 for 3 singles each arm.
These were easy and moved fast, but I don’t feel it needs to be added weight yet as it wasn’t as clean as I’d have liked it.
Strict Military DB
2 singles of 75lbs.
These moved good but the shoulder just didn’t feel as stable as I wanted it to at the top. So I didn’t decide to up it on the singles. I need to find ways to drill more shoulder stability at the top of the movement as that is getting in the way of locking more weight.
Romanian Deadlift with 2DBS
100x5
100x5
These were nice and crisp. I liked them very much and will be adding weight for sure next week. I think these plus the banded lifts are really gonna help me nail a good 500+ dead when I return to the school gym in August.
Floor press with DBs
100x6
Shoulder horn and other rotator work to help stability and power.
Ab Tabata and finished here.
Later today is grip work and Hung Gar stuff.
Also use code 20%off for 20% off of N2BM muscle stuff. I'd jump on it
Steelwolf
Active member
Sadly my Sifu has had disappointment in our group of students. We are not progressing as fast he would like us to. He says I am still very far behind compared to where I should be. This saddens me, but I realize I need to devote much more time to this. He was devoting 2 or 3 hours a day when he was learning, which means I need to devote 2 hours to 3 a day to this to. To do this I will split up my up workouts.
Morning like today comprised of:
Dynamic Tension
Stances work both isometric and through the stance walks
Chikung
In the middle of the day I did grip and hit some but crazy PR's with the grip. Which I do consider my all around grip to be one of my strongest points. Minus wide pinching do to my small hand structure.
Night
Form work
Blocks and bridges
Stance dynamic movement.
This took about 2 hours of Hung Gar and 30 minutes for the grip.
Morning like today comprised of:
Dynamic Tension
Stances work both isometric and through the stance walks
Chikung
In the middle of the day I did grip and hit some but crazy PR's with the grip. Which I do consider my all around grip to be one of my strongest points. Minus wide pinching do to my small hand structure.
Night
Form work
Blocks and bridges
Stance dynamic movement.
This took about 2 hours of Hung Gar and 30 minutes for the grip.
Mrodz
Active member
I'm sorry to read he's not happy, but at least he's giving you some serious motivation and it seems your taking it to heart and applying it. I really enjoyed the video, although I'd heard of it I'd never really seen the use of the weighted sacks. I'd say you did a good job and you seem to me to have the dedication to get to where you want to be.
Steelwolf
Active member
Yeah he is kinda a role model to me as well as instructor. Known him almost 3 years now and he's been there for me a lot.
Sandbags are a fun toy, they mimic people very well to me. Lifting up breanna and moving her around actually feels very similar to a sandbag as terrible as that is. So If I ever have to move around a person I'm at an advantage. It also works well for moving other odd objects like couches or tables. It teaches you to have the off center of balance very well. I enjoy them. Strength is not my goal with them but more so conditioning.
Dedication is my one tool that will get me going. MY dad had the great genetics but they werent all passed to me.
Steelwolf
Active member
Sandbag over one side. The side designated is where I place it. We use that movement a lot when we are moving things I think, or at least the loading patter. May not be "correct" but I think it's awesome.
Flexibility is very important to me and I train it daily twice a day actually after both hung gar workouts. It is also getting working in my hung gar training. First time I met my sifu for class he had me try to use some of BJJ on him. He bent in weird ways and rolled out of it. Locks and manipulations did nothing. I learned very fast that day the more flexible you are the faster you're gonna get out of stuff. Chinese Chin-na from my understanding (i am still new) involves being flexible enough to roll out or gain enough time to get out of a lock.
On for the workout today.
Another day another session. This has been a very hectic day today. They are doing construction outside of my apartment on the street and have multiple times today prevented me from leaving or entering my parking lot. I have to park about a mile away at the library during the day now so I can actually use my car. I have to bring it there early in the morning as well. Definitely sucks. Training was the last thing on my mind today as well. Did not get my AM session in as I was lividly angry my car was blocked in. So I just had my regular training session today. Another shot of Ass Lighting as well tonight. Did seem to help get my mind a little more focused on training. There are also some changes. Abs will now be done every training session for one exercise. My intervals of abs on Sunday will now turn into a long term endurance of kettlebell swings to train more endurance based power in a none interval format. Weights on shrugs for neck work will be upped as the reps dropped with one super long set at the end to get more size and power out of them needed for stability. So that’s what’s new in my world. On one final note I will say I am noticing why I like the ancient strength creatine pills much more. I can take them postworkout with worrying about creatine adding the weird taste to my shakes.
1 arm complex one arm after the other 35lbs
Snatch x3
Squat to push press x3
Bent over row x3
Snatch x3
Will be adding one rep next week instead of adding weight.
Sandbag Tabata 5min
Lunge squat right
Military
Lunge squat left
Floor Pres
Bent over row
Curl
Triceps ext
Rotating Deadlift
Clean
Added in the clean for deadlifts today was fun.
1 arm deadlift with standard (the tiny plates)
220x1 230x1 240x1 EASY
1arm floor press
105x1 both 110x1 only the right left hand was eh
Swings
60x 3 singles each arm
Strict curl
Hammer curl and regular 30lbs 3 reps
Rotator work
Side bends 110x8
Neck Harnes 35x24reps
Shrug 60x5 reps
30 rest
Front bridge 1:30
Shrug 60x5 reps
30 rest
Back bridge 50 seconds
Shrug 60 x3 reps
30 rest
Head stand 30 rest
Shrug 60x1 rep
30 rest
Plate curl 10lbs x30 reps
20lb kbs for 2 second top hold reps 20 reps
Steelwolf
Active member
Another day in the books and another day completed awesome stuff. This morning was a little rough as I didn’t get home from class and pass out till around 11pm last night and had to be at work by 5am so that was a total BS fest right there. Woke up and rolled out bed pretty darn groggy. Washed my face and did the normal wake up routine, and then took down an ass lighting and got ready to do my dynamic tension set. By about 15 minutes later I was just starting to wake up a bit so I stared on that. Feeling a little bloat this morning as well from the cottage cheese I used in the pancakes. I can handle some diary but cottage cheese seems to be a no go for now. So yes did the dynamic tension and headed off to work. This was enlightened by the fact I had to go immediately home to meet with some people from the apt building as they were going to talk to the city about this construction ordeal. I ended up missing them, but they are now allowing street and lot parking so this is much better off now. Girlfriend and I got into a bad fight today right before trainin… Through me off a bit but I took an ass lighting to help get a little more focus and did my best to plow right through it. Did a few mods today to test out new things:
*swings became snatches
*Weights went up for some exercises
*daily abs as I stated before
*rotator work was added
*trap and neck work every session now. Did some trap work today no neck though, still a bit sore from the other day.
*pull aparts are now followed by band pull downs.
The first sandbag rounds were brutal with the snatches my lower back was fried by the end. The last supersets of the military and bands were more muscle fatiguing than cardio. I may add shrugs onto the end of those next time instead of there own set. Some may ask why so little leg work. Stand in a horse stance for time every day 2x a day you will understand why the leg work is not needed, then add more stances….. That’s why. My sifu is a powerlifter so I trust his word we can back it a little down on the leg exercises.
Now on todays Land of fun:
70lb Sand bag 18 (SB militarys) /ss/ 10 snatches a side
70lb SB curl 8 /ss/ 10 snatches a side
70lb SB tricep ext with handles 10 /ss/ 10 snatches a side
150lb row parallel handles 6 /ss/ 10 snatches a side
150 SB bear hug squat 4 /ss/ 10 snatches a side
150 SV good morning 4 (arched back today) /ss/ 10 snatches
5 minute rest
2.5” DB push press 60lbs /orange pull apart/ orange pull down
1/10/10
1/10/10
Shoulder horn 2/0/20 10lbs x7
Situp 25lb plate behind (since every says this is the hardest way… I don’t see it) 15 reps and stopped way to easy I’m gonna play with the temp a bit.
Shrugs 60x8 slow
*swings became snatches
*Weights went up for some exercises
*daily abs as I stated before
*rotator work was added
*trap and neck work every session now. Did some trap work today no neck though, still a bit sore from the other day.
*pull aparts are now followed by band pull downs.
The first sandbag rounds were brutal with the snatches my lower back was fried by the end. The last supersets of the military and bands were more muscle fatiguing than cardio. I may add shrugs onto the end of those next time instead of there own set. Some may ask why so little leg work. Stand in a horse stance for time every day 2x a day you will understand why the leg work is not needed, then add more stances….. That’s why. My sifu is a powerlifter so I trust his word we can back it a little down on the leg exercises.
Now on todays Land of fun:
70lb Sand bag 18 (SB militarys) /ss/ 10 snatches a side
70lb SB curl 8 /ss/ 10 snatches a side
70lb SB tricep ext with handles 10 /ss/ 10 snatches a side
150lb row parallel handles 6 /ss/ 10 snatches a side
150 SB bear hug squat 4 /ss/ 10 snatches a side
150 SV good morning 4 (arched back today) /ss/ 10 snatches
5 minute rest
2.5” DB push press 60lbs /orange pull apart/ orange pull down
1/10/10
1/10/10
Shoulder horn 2/0/20 10lbs x7
Situp 25lb plate behind (since every says this is the hardest way… I don’t see it) 15 reps and stopped way to easy I’m gonna play with the temp a bit.
Shrugs 60x8 slow
Steelwolf
Active member
I got kicked out of lifetime today for deadlifting 500lbs I didnt drop it but they said it makes to much noise and causes to many issues. The guy was very condescending and rude about it. When I did not drop it and was more than polite. We're not suited for your kinds were his words.
joelast
Member
Wheww 500 is some serious weight, nice work.
Some things never cease to amaze me, judgmental people like that guy are a huge pet peeve of mine. Asking you to be quite is one thing but when people act superior than a complete stranger it really erkks me. Hopefully you didn't pay for an expensive membership all ready.
Mrodz
Active member
One would think that a gym would encourage heavy lifters if just for the fact that it looks impressive when visitors come
But really I don't get the guys tude, since your weren't dropping the weights. Maybe it was because you train yourself and the company provides trainers? Doesn't make sense though because you can't have trainers for every member! was he management? I don't believe there is ever cause for rudeness.
Steelwolf
Active member
As my girlfriend says he was probably just insecure with himself as not one other train said but just watched me. Last time we lifted there all I was was complimented. Just a guy who doesn't want to look bad in front of clients probably. I didnt even get into how rude it was but it was flat out insulting. As I said she wants to get a job there so I had to behave instead of bitching out the staff and the management.
One would think that a gym would encourage heavy lifters if just for the fact that it looks impressive when visitors come
I think as I stated it was his insecurity. No he was just a regular trainer, but he tried to say management says blah blah blah at me. They seem to have issues. We went to another gym after that and they said no heavy deadlifting either. This is what society is coming to, gyms were people cant lift weights.
Steelwolf
Active member
So yes getting kicked out of the gym yesterday was funny as can be. I hold no hard feelings for them at all. I am not what they are looking for that is fine. My issue was with the way the personal trainer handled the situation. After being in the used car business under my father for 8 years, and the fact I grew up in the home of one of the best salesmen in Chicago (if you knew my father you would understand) I know the sales tricks and marketing tricks people use. This trainer was talking down and being a **** the entire time. The reason I did not complain is my girlfriend is trying to get a job there and one day I may work there because I do not believe the entire chain is bad. My old coach trained at the same chain with bands and chains and no one said a work. I believe it was one insecure personal trainer and that was that. Will I be going back to that particular branch, no I will not. Will I rule out ever visiting another one or working at another branch of the chain, no I will not. One bad apple should not spoil the whole bunch. I respectfully chose to just not visit that one anymore. I feel bad people are so insecure, but that is on their head. My girlfriend once again realizes I am as strong as I say am I, and am as crazy all around strong as she sees every single week. I love my beautiful girlfriend and for her I said nothing.
On the workout. I am moving Wednesdays workout till Tuesday to set up for when I go back to school. Yes it is a long time off, but still. Sunday and Friday will remain the same. My shoulder on my left side is still a little sore from Bre digging into when we were wrestling. I taught her how to train her grip to tear muscle off of bone and she has been doing it quite well, so as we were wrestling out of instinct she dug into my shoulder and did a number on it. Still trained yesterday with it and trained today as well. The deadlift actually did not fatigue or impair me at all. My weight has still not risen since around the 13th so Shelby once again increased my macros. Double days are really causing a lot of growth stimulus from the dynamic tension as well as the night workouts of stances and other things, and throw regular training on top of that BAM. I believe the CNS will burn out long before we take our muscles to the end. Finished my last ass lightning today and I feel kinda bad. I love those things. I will be needing to pick up another batch of them. When I get paid soon I shall. Well without further blabbering from me lets get on with the show shall we.
Morning training was dynamic tension
Night Training:
1arm DB complex one arm at a time with 35lbs
Snatch x4
Squat to push press x4
Bent over row x4
Snatch x4
Rest 3 minutes and:
Sandbag tabata:
Right shoulder squat
Military
Left shoulder squat
Floor press
Zercher squat
Bent over row
Curl
Tricep exts
Rotating deadlift
Cleans
Rest 5 minutes
1 arm deadlift small plated dumbbells singles
240,250,260
1 arm floor press
105x1 110x1
Swings
65 for two singles
DB Strict curl 32.5 x3
DB Strict hammer 32.5x3
DB Tricep ext 1 arm: 22.5 x10
These are just light accessory
NECK! AND ABS!
Side bend 110x10
Harness 40x25reps
Shrug 55x5
Rest 30
Front bridge 1:40 seconds
Shrug 55x5
30 rest
Back bridge 60 seconds
Shrug 55x5
30 rest
Headstand 50seconds
Shrug 55x2
30 rest
Plate curl 22 with 10lbs
Shrug 20lb Kbs 3 second hold at top 7 reps
Neck was a little weaker on the plate curls, but stronger on all else
On the workout. I am moving Wednesdays workout till Tuesday to set up for when I go back to school. Yes it is a long time off, but still. Sunday and Friday will remain the same. My shoulder on my left side is still a little sore from Bre digging into when we were wrestling. I taught her how to train her grip to tear muscle off of bone and she has been doing it quite well, so as we were wrestling out of instinct she dug into my shoulder and did a number on it. Still trained yesterday with it and trained today as well. The deadlift actually did not fatigue or impair me at all. My weight has still not risen since around the 13th so Shelby once again increased my macros. Double days are really causing a lot of growth stimulus from the dynamic tension as well as the night workouts of stances and other things, and throw regular training on top of that BAM. I believe the CNS will burn out long before we take our muscles to the end. Finished my last ass lightning today and I feel kinda bad. I love those things. I will be needing to pick up another batch of them. When I get paid soon I shall. Well without further blabbering from me lets get on with the show shall we.
Morning training was dynamic tension
Night Training:
1arm DB complex one arm at a time with 35lbs
Snatch x4
Squat to push press x4
Bent over row x4
Snatch x4
Rest 3 minutes and:
Sandbag tabata:
Right shoulder squat
Military
Left shoulder squat
Floor press
Zercher squat
Bent over row
Curl
Tricep exts
Rotating deadlift
Cleans
Rest 5 minutes
1 arm deadlift small plated dumbbells singles
240,250,260
1 arm floor press
105x1 110x1
Swings
65 for two singles
DB Strict curl 32.5 x3
DB Strict hammer 32.5x3
DB Tricep ext 1 arm: 22.5 x10
These are just light accessory
NECK! AND ABS!
Side bend 110x10
Harness 40x25reps
Shrug 55x5
Rest 30
Front bridge 1:40 seconds
Shrug 55x5
30 rest
Back bridge 60 seconds
Shrug 55x5
30 rest
Headstand 50seconds
Shrug 55x2
30 rest
Plate curl 22 with 10lbs
Shrug 20lb Kbs 3 second hold at top 7 reps
Neck was a little weaker on the plate curls, but stronger on all else
Steelwolf
Active member
I am a huge animal advocate especially against chaining and animal abuse of any form. Since this journal is about life I thought I would share a first draft of a small poem I wrote on animals and abuse...
He waits
You go off to school he follows you to the door as it closes behind
He waits
You head out with your friends for a game of catch as he watches you leave with the ball
He waits
You go off see you girlfriend with a stuffed animal for her and you don’t return till the following day
He waits
You leave home to move and into your apartment and just pat him on the head
He waits
You receive a call from mom letting you know Sparky had past, as the phone hits the floor so do the tears
They wait
He waits
You go off to school he follows you to the door as it closes behind
He waits
You head out with your friends for a game of catch as he watches you leave with the ball
He waits
You go off see you girlfriend with a stuffed animal for her and you don’t return till the following day
He waits
You leave home to move and into your apartment and just pat him on the head
He waits
You receive a call from mom letting you know Sparky had past, as the phone hits the floor so do the tears
They wait
Steelwolf
Active member
My knee was still a little sore today. I won’t say killer, but it was sore. This lead me to realize that I am going to need to start doing a better warm up than I was doing. I think the pain leads from jumping in way to quick. I am not planning an extensive warm up just something quick. You can see it listed coming up. My food has been increased again, I do not know whether I am happy about this or not. I am already eating a ton of stuff already and it is driving me nuts. Training just did not click today. I don’t know what it was, but I just didn’t feel all there. My mind wanted to quit the entire time but my body seemed to be okish to go through it. Mental funk, which can happen every so often even for me. This last week was a rough one with my regular life so I think its just beating me down. I’ll be good by the next workout I’m sure. On today’s lifts my military was lower and same with my rows. Everything else was much better. I feel this was do to the abdominal/core warm up I did, but I don’t care I need it. Switched to a 40b kettlebells as well. It feels pretty light normally, but when using it for my super sets its brutal so it was only 10 reps TOTAL of swings after each set 5 an arm. Hoping to move to 10 an arm quite quickly and then on to 10 snatches an arm. It is amazing how when doing these conditioning sets how heavy a light weight can be and how easy it is otherwise. The goodmornings I usually do at the end I couldn’t even pick up the bag I was gassed. Switched around my second set as well. Just one round this time, but next time I’ll move to two. Made it a military push press and a one armed side deadlift with crunches. Then finally working on some smaller body parts to bring up there strength, may be adding in shoulders to that as well. Still need to pick up some N2KS
Warm Up:
Mini band pull down and front pull 20 each
Close, medium, wide, and Buddhist squat 5 each
Indian club swings with the 1lb club various movements
Warm up Part 2:
Calf raises: 35 reps rest 30 then 18 reps
Powerwheel pikes 5 reps superset roll outs 8 reps
Neck bridge 1:03 seconds
Front bridge 43 seconds
Workout:
70lb military Press 16 /ss/ 10 40lb kb swings
70lb SB curl 12 /ss/ 10 40lb kb swings
70 sb tricep exts /ss/ 10 40lb kb swings
150lb sb parallel row 4 /ss/ 10 40lb kb swings
150 sb bear hug squat 6 /ss/ 10 40lb kb swings
Pushup 70lb 1 single each arm /ss/ 100lb DB side deadlift each arm /ss/ 30 crunches: done for 1 set
Rotator work, bicep work, tricep work, orange pull aparts
Stretching
Warm Up:
Mini band pull down and front pull 20 each
Close, medium, wide, and Buddhist squat 5 each
Indian club swings with the 1lb club various movements
Warm up Part 2:
Calf raises: 35 reps rest 30 then 18 reps
Powerwheel pikes 5 reps superset roll outs 8 reps
Neck bridge 1:03 seconds
Front bridge 43 seconds
Workout:
70lb military Press 16 /ss/ 10 40lb kb swings
70lb SB curl 12 /ss/ 10 40lb kb swings
70 sb tricep exts /ss/ 10 40lb kb swings
150lb sb parallel row 4 /ss/ 10 40lb kb swings
150 sb bear hug squat 6 /ss/ 10 40lb kb swings
Pushup 70lb 1 single each arm /ss/ 100lb DB side deadlift each arm /ss/ 30 crunches: done for 1 set
Rotator work, bicep work, tricep work, orange pull aparts
Stretching
Steelwolf
Active member
Bre and I went out last night for my cheatmeal and to watch the fights. I ended up gaining 8lbs of water and "waste" from the meal last night. I found that funny. give me a few days Ill drop it all off. She spent the night, but I dont sleep as well when she is here so I wasn't as well rested and got up late. Love the girl though so its well worth it. But thats the conditions I'm training under, plus no preworkout to go with, but that's life. I'd rather have a not the best workout each week and get to spend the night with her.
Warm up complex:
mini band: 20 pull downs and 20 pull arts
Squat: 5 Buddhist squats, 5 close squats, 5 medium squats, 5 wide squats (knees popping like crazy but felt good. My sifu pops like crazy but its no big deal. Every hung gar master pops but have no joint issues.)
Indian club 1lb upper body warm up complex.
2nd part of warm up complex
Calf raises 2 sets 30 seconds inbetween (these were brutal as my calves were fried still from friday. I have had a hard time walking. )
Calf top hold with 20lbs each hand did this for 25 seconds.
Shrug top hold: 20lbs for 60 seconds
Around the world with sandbag 70lbs 3 each side
Workout:
2DB deadlift /w 1 strong band, 1 orange around neck, and a 20lb kettle bell hanging around neck /w belt
120x2
120x2
These tied last week except this week I did 2 sets.
Stiff legged deadlifts dumbbells this week instead of romanians. Made a less drastic knee bend and really focused on the hams this week. Less range of motion, but focused more on sitting back and using the hams so the weight was dropped. Normally its a power movement for me, but I think the heavy dumbbells deads I can afford to make this an accessory, not something I would normally do on a day like this. I think it will a good decision.
50x10
50x10
50x10
no belt
Military Press STRICT one arm DB belt
75lbs Right arm 2 Left Arm 1
80lbs Right arm 1 and Left arm 75lbs x1
My goal is to hit 100lbs before the contest and start repping it out.
1 Arm dumbbell row
185x1 each
200lbs x2 each
Yes finally that 200lb mark. I am going to not go higher and continue to rep this out until I hit 15-20 reps on this. Then I will start increasing weight again. I want to rep this out like crazy just because. This was my milestone I wanted to hit.
Went to do floor press but i was shot in the body and couldnt even get them into place so I decided to do floor flys since no bench. I am adding these in either way after the floor press.
20lbs for 12 rpes I stopped as this is where I wanted it.
150lb sandbag shouldering
I got 3 reps as my body was just pffffttt at this point. Couldn't barely stand or walk from the rows.
Swings kettle bells with 40lb one.
20 reps each arm no rest
Accessory movements:
curls
triceps pull parts with an orange band
50lbs e
Warm up complex:
mini band: 20 pull downs and 20 pull arts
Squat: 5 Buddhist squats, 5 close squats, 5 medium squats, 5 wide squats (knees popping like crazy but felt good. My sifu pops like crazy but its no big deal. Every hung gar master pops but have no joint issues.)
Indian club 1lb upper body warm up complex.
2nd part of warm up complex
Calf raises 2 sets 30 seconds inbetween (these were brutal as my calves were fried still from friday. I have had a hard time walking. )
Calf top hold with 20lbs each hand did this for 25 seconds.
Shrug top hold: 20lbs for 60 seconds
Around the world with sandbag 70lbs 3 each side
Workout:
2DB deadlift /w 1 strong band, 1 orange around neck, and a 20lb kettle bell hanging around neck /w belt
120x2
120x2
These tied last week except this week I did 2 sets.
Stiff legged deadlifts dumbbells this week instead of romanians. Made a less drastic knee bend and really focused on the hams this week. Less range of motion, but focused more on sitting back and using the hams so the weight was dropped. Normally its a power movement for me, but I think the heavy dumbbells deads I can afford to make this an accessory, not something I would normally do on a day like this. I think it will a good decision.
50x10
50x10
50x10
no belt
Military Press STRICT one arm DB belt
75lbs Right arm 2 Left Arm 1
80lbs Right arm 1 and Left arm 75lbs x1
My goal is to hit 100lbs before the contest and start repping it out.
1 Arm dumbbell row
185x1 each
200lbs x2 each
Yes finally that 200lb mark. I am going to not go higher and continue to rep this out until I hit 15-20 reps on this. Then I will start increasing weight again. I want to rep this out like crazy just because. This was my milestone I wanted to hit.
Went to do floor press but i was shot in the body and couldnt even get them into place so I decided to do floor flys since no bench. I am adding these in either way after the floor press.
20lbs for 12 rpes I stopped as this is where I wanted it.
150lb sandbag shouldering
I got 3 reps as my body was just pffffttt at this point. Couldn't barely stand or walk from the rows.
Swings kettle bells with 40lb one.
20 reps each arm no rest
Accessory movements:
curls
triceps pull parts with an orange band
50lbs e
Steelwolf
Active member
Girlfriend and I are sadly broken up, but we are still seeing each other and trying to work our way through the difficulties. We may be able to save this, we shall see. Actually getting back in the swing of things training.
Went to class thursday night and my sifu knows I am a grip specialist and we played a little game of mercy. all 5 games ended in less than 5 seconds with me being the loser. I was destroyed. So I really not to make my grip much more aggressively functional. Started making some modifications with his help. I have strongman relevant grip and real strength grip.
Hammer 12lb
Front Isometric 7 marking for 12 right and 8 left
Back isometric: 7 markings for 30 seconds each
The back is much stronger for me than the front. I also have a slight bend in the elbow when going this heavy.
Front raise with a straight elbow 1 marking for 60 each
back raise 1 marking 60 each
Front raise marking 6 for 6 reps
rotate marking 2 for 10 reps
Thumb top TTK
Right: 6.25lbs for 15 and left 6.25lbs x20
Grippers 20 with the trainer and 5 with the number 1 pause between each rep
Eagle loops 55 one rep for every finger but pinky. 37.5 pinky for 1 rep
Wet dumbbell
100lbs 2x holds
Went to class thursday night and my sifu knows I am a grip specialist and we played a little game of mercy. all 5 games ended in less than 5 seconds with me being the loser. I was destroyed. So I really not to make my grip much more aggressively functional. Started making some modifications with his help. I have strongman relevant grip and real strength grip.
Hammer 12lb
Front Isometric 7 marking for 12 right and 8 left
Back isometric: 7 markings for 30 seconds each
The back is much stronger for me than the front. I also have a slight bend in the elbow when going this heavy.
Front raise with a straight elbow 1 marking for 60 each
back raise 1 marking 60 each
Front raise marking 6 for 6 reps
rotate marking 2 for 10 reps
Thumb top TTK
Right: 6.25lbs for 15 and left 6.25lbs x20
Grippers 20 with the trainer and 5 with the number 1 pause between each rep
Eagle loops 55 one rep for every finger but pinky. 37.5 pinky for 1 rep
Wet dumbbell
100lbs 2x holds
Steelwolf
Active member
The heavy day... My favorite day of the week. This brings back the memories of training strongman with a crew and 4 hour training sessions to comprise all of us getting our **** done. By the end we were all dead and barely had the energy to drive ourselves home, I miss those days. Now I just train at home and after I'm done I can sit and relax, or in most cases start on house work. Workouts on sundays take a while and I probably spend close to 4 hours training when we combined the weights and the hung gar on a sunday afternoon. Today I didnt have work but normally the day after work is devoted to training.
Today was the day to get back and see how much of training is mental after last weeks total ball sucking session were I couldn't hit any weights. Still did normal workouts this week and everything was fine, and today was no exception.
Stiff legged deadlifts. My warm up exercise to get those legs ready to roll along with the lower back with 2dbs
60lbs for 2 sets of 8. Dropped the reps a little I dont think 10-12 is needed. 8 seems more about my style to warm them up and get a nice blend of endurance, strength, and some size along with a good solid stretch.
Next we moved on to the 1 armed military press. Did warm up sets today.
20x1, 40x1, 60x1, WS: 80x1, 100x1
Then we doubled it up with 2bs
65x10
I loves me some pressing.
1 arm rows. Same thing using warm ups
50, 100, 150, 200x2, 205x1 the 205 was a little 2 sloppy my liking.
2DB deadlifts
130x3 135x3 135+20lb kettlebell hangiing from neck (need to buy 2 more tens or more 25s) x5 reps
Accessory work:
hammer curls, tricep exts, floor flys (no bench) rotator lying down
Sandbag shouldering with a 150lb bag
5 reps
Body was spend at this point and was unable to do my swings for reps with the KB.
Hung Gar in a bit
Today was the day to get back and see how much of training is mental after last weeks total ball sucking session were I couldn't hit any weights. Still did normal workouts this week and everything was fine, and today was no exception.
Stiff legged deadlifts. My warm up exercise to get those legs ready to roll along with the lower back with 2dbs
60lbs for 2 sets of 8. Dropped the reps a little I dont think 10-12 is needed. 8 seems more about my style to warm them up and get a nice blend of endurance, strength, and some size along with a good solid stretch.
Next we moved on to the 1 armed military press. Did warm up sets today.
20x1, 40x1, 60x1, WS: 80x1, 100x1
Then we doubled it up with 2bs
65x10
I loves me some pressing.
1 arm rows. Same thing using warm ups
50, 100, 150, 200x2, 205x1 the 205 was a little 2 sloppy my liking.
2DB deadlifts
130x3 135x3 135+20lb kettlebell hangiing from neck (need to buy 2 more tens or more 25s) x5 reps
Accessory work:
hammer curls, tricep exts, floor flys (no bench) rotator lying down
Sandbag shouldering with a 150lb bag
5 reps
Body was spend at this point and was unable to do my swings for reps with the KB.
Hung Gar in a bit
Steelwolf
Active member
Last night super super insomnia, very bad insomnia. I ended up falling asleep around 4 am and waking up around 9ish. Thankfully no work today. Today has just been a blur, but I still trained. Was an eh day. Very Eh. Realized some new modifications are in order again.... half way through the workout lol. The sandbags today........ removed. Replacing it with a band complex, or a club complex. Either way middle endurance set so around 3 minutes of a little less. DB complex is still there but adding more reps and an extra exercise. shooting for 30 reps each side before adding weight. One round. Everything else is pretty much the same. Really digging into my grip more than normal as well after that horrific mercy loss. Neck some some stuff was removed but more days are added. Didn't do abs or calves during the workout may do them tomorrow or with my hung gar later on tonight.
I am realizing though I do need my Ass lightning on days like this. I sadly do not have any right now, and needing to get my hands on them again soon. I don't really need the stim effect, but I need the clear controlled focus that helps me space out to just the workout. My mind was very very foggy today and this workout took WAY WAY WAY to long do to my body going EH. I tried some other preworkout I had but the stim effect definitely did not help, but I felt it hindered me. A small amount of a stimulant for me = great focus. To much = screwed up Omega Wolf.
Complex: 40lbs one arm rest then other arm
Upright row 6
Snatch: 6
Squat to push press: 6
Bent over row: 6
was supposed to be another snatch here........ but didnt happen.
Went to do bodyweight intervals, but at this point I realized this is not what I'm needing here or the sandbag. I need another conditioning tool and thats when I decided on bands, clubs, and my other toys.
One arm Floor Press:
50x5
70x5
100x5
yay for well needed warm up sets. These were a little fuzzy to speak. They were good reps, but a little tougher than they should have been.
Pistols
3 sets of 2 off the box. I need to learn these as these come later in a crane form.
Swings:
no warm ups here: 70lbs x 3 each side
1 arm deadlift:
100x5
150x5
200x5
These were speed pulls, but I'm leaving the weight the same next week as they weren't up to my standard of clean reps
1 legged deadlift with foot on low bench
2 sets of 3 reps no weight. balance blows
Super neck complex with shrugs....
Oh joy.
That was today
I am realizing though I do need my Ass lightning on days like this. I sadly do not have any right now, and needing to get my hands on them again soon. I don't really need the stim effect, but I need the clear controlled focus that helps me space out to just the workout. My mind was very very foggy today and this workout took WAY WAY WAY to long do to my body going EH. I tried some other preworkout I had but the stim effect definitely did not help, but I felt it hindered me. A small amount of a stimulant for me = great focus. To much = screwed up Omega Wolf.
Complex: 40lbs one arm rest then other arm
Upright row 6
Snatch: 6
Squat to push press: 6
Bent over row: 6
was supposed to be another snatch here........ but didnt happen.
Went to do bodyweight intervals, but at this point I realized this is not what I'm needing here or the sandbag. I need another conditioning tool and thats when I decided on bands, clubs, and my other toys.
One arm Floor Press:
50x5
70x5
100x5
yay for well needed warm up sets. These were a little fuzzy to speak. They were good reps, but a little tougher than they should have been.
Pistols
3 sets of 2 off the box. I need to learn these as these come later in a crane form.
Swings:
no warm ups here: 70lbs x 3 each side
1 arm deadlift:
100x5
150x5
200x5
These were speed pulls, but I'm leaving the weight the same next week as they weren't up to my standard of clean reps
1 legged deadlift with foot on low bench
2 sets of 3 reps no weight. balance blows
Super neck complex with shrugs....
Oh joy.
That was today
Steelwolf
Active member
Sundays workout was junky but the highlight was a 150 dumbbell deadlift pair for 5 reps. Feels much more difficult than a 300lb deadlift.
Today was better:
Harness lift 100reps for 25lbs fast and quick *hit myself in the nuts really damn hard with the plate. I screamed*
Harness lift 5 reps each 50lbs for slow controlled reps *put a pillow under myself for not nut hitting*
Plate curl curl 65 reps 10lbs plate curl neck tired out
Side Curls 38 reps 5lbs
The weak points of my neck are the flexors and the side reps.Strengths are extensors and bridges.
Table top isometric
27.5lbs for 30 seconds
32.5lbs for 30 seconds
stopped here that was 2 sets
Working on my feat of strength with the table top.
Needs a preworkout pretty bad. Ass lightning or N2KS not sure.
Today was better:
Harness lift 100reps for 25lbs fast and quick *hit myself in the nuts really damn hard with the plate. I screamed*
Harness lift 5 reps each 50lbs for slow controlled reps *put a pillow under myself for not nut hitting*
Plate curl curl 65 reps 10lbs plate curl neck tired out
Side Curls 38 reps 5lbs
The weak points of my neck are the flexors and the side reps.Strengths are extensors and bridges.
Table top isometric
27.5lbs for 30 seconds
32.5lbs for 30 seconds
stopped here that was 2 sets
Working on my feat of strength with the table top.
Needs a preworkout pretty bad. Ass lightning or N2KS not sure.
Steelwolf
Active member
The thrilling of another exciting day. As most know these last 2 weeks have been rough on me as my mind has not been all together. Lots of stress and anxiety going through me. Today was my first very good session of weights and conditioning and tonight will be my first good Hung Gar training day in about a week as well. I will really have to nail this good. I am looking forward to spending about an hour combined in stances tonight. My body will be wreck. Also getting back into doing my Chikung exercises that I missed the past few days. Those are always a treat and love the way my body feels after them. Starting my dynamic tension exercises again tomorrow as well.
Today was a Neck/accessory/ conditioning strength/ day
Started out with some basic weighted neck work:
Harness 35lbs for 40 rapid fire fire reps, 55lbs for 5 slow reps, 60lbs for 3 slow reps, and 65lbs for 1 slow rep. The last 3 sets were submaximal.
Plate curl with 10lbs for 51 reps, these are a combo between slow and controlled and rapid fire
The side curl 5lbs for 35 reps each again these are a combo
The farmers hold 50lbs for 2 minutes and a few seconds the straps slipped on my right hand
Next on to the accessory work:
Some hammer curls: slow controlled reps of 40lbs for 6 reps
Floor Flys: slow and controlled for 30lbs for 8 reps
Rear delt rows DB: 30lbs for 10 reps rapid fire
Tricep exts behind the neck 1 arm: slow and controlled 40lbs for 10 reps standing
DB pull over slow and controlled: 20lbs for 10 reps each
Conditioning work with the ultimate sandbags 70lb and a 40lb KB 1 minute rest between pairs
Side to side military press with 4 snatches on each arm
Curl using handles /w 4 snatches each arm
Triceps ext using handles /w 4 snatches each arm
Row holding the bag /w 4 snatches each arm
Overhead squat using the handles to zercher squats
rotator cuff work
done
Need to get some sort of preworkout. I am probably going back to ass lightning. 200mgs of caffeine is really not doing it for me
Today was a Neck/accessory/ conditioning strength/ day
Started out with some basic weighted neck work:
Harness 35lbs for 40 rapid fire fire reps, 55lbs for 5 slow reps, 60lbs for 3 slow reps, and 65lbs for 1 slow rep. The last 3 sets were submaximal.
Plate curl with 10lbs for 51 reps, these are a combo between slow and controlled and rapid fire
The side curl 5lbs for 35 reps each again these are a combo
The farmers hold 50lbs for 2 minutes and a few seconds the straps slipped on my right hand
Next on to the accessory work:
Some hammer curls: slow controlled reps of 40lbs for 6 reps
Floor Flys: slow and controlled for 30lbs for 8 reps
Rear delt rows DB: 30lbs for 10 reps rapid fire
Tricep exts behind the neck 1 arm: slow and controlled 40lbs for 10 reps standing
DB pull over slow and controlled: 20lbs for 10 reps each
Conditioning work with the ultimate sandbags 70lb and a 40lb KB 1 minute rest between pairs
Side to side military press with 4 snatches on each arm
Curl using handles /w 4 snatches each arm
Triceps ext using handles /w 4 snatches each arm
Row holding the bag /w 4 snatches each arm
Overhead squat using the handles to zercher squats
rotator cuff work
done
Need to get some sort of preworkout. I am probably going back to ass lightning. 200mgs of caffeine is really not doing it for me
Steelwolf
Active member
So amongst the boards I am I have multiple requests to hear what a Hung Gar workout is like, sooooo...... Here you know go.
Warm Up exercises to start (won't say more than that)
Stretching especially focusing on the hip openers. I know there is that new research about how it's bad. I'm sorry I'm going to trust those from the shshaolin temple more so than some researcher. So thats what comes next.
Strike combos, bridges, blocks, and kicks
Stance Squats, Holds, and walking
Form Work: Taming the Tiger
Plank for 60 seconds
Stretching out upper body
Chikung and meditation
Done
Later today I will do the dynamic Tension exercises and my grip work
a good site on HUng Gar Invalid Link Removed
Warm Up exercises to start (won't say more than that)
Stretching especially focusing on the hip openers. I know there is that new research about how it's bad. I'm sorry I'm going to trust those from the shshaolin temple more so than some researcher. So thats what comes next.
Strike combos, bridges, blocks, and kicks
Stance Squats, Holds, and walking
Form Work: Taming the Tiger
Plank for 60 seconds
Stretching out upper body
Chikung and meditation
Done
Later today I will do the dynamic Tension exercises and my grip work
a good site on HUng Gar Invalid Link Removed
Steelwolf
Active member
Tonight is Hung Gar class. The rest of our students will probably not be there so it will probably be a private lesson yay. Tuesdays usually end up being private lessons. All that was done prior to class was a grip workout. I'm fried.
DB axle high pull. It's a dumbbelll I made to mimic the axle except just a little bit thicker and much slicker.
35x5, 40x3, 45x 3 singles
This was easy. way to easy, but I need to start getting use to no more timed holds and high pulling it up since IL Strongest has an axle press medely. The OHP is gonna be the roughest part. I'll probably only hit 240.
Wrist roll thick bar, Hung Gar style (meaning no support beam and high lots of reps)
1.25lbs for up and down- 5 away and 5 toward. Shoulders were beat down.
Grippers hold for time:
Right hand: #1 for 30, and uprisde down trainer for 30
Left ahnd: trainer for 30 and upside down trainer for 30
Titans key thumb bottom
Right 8.75lbs 10 reps
Left 7.5lbs or 14 reps
Hung Gar stone/ jar lifting
Pegaus
flexor: 12.5x15 17.5x5, 20x1 2 second pause at bottom
Extensor 12.5x15, 17.5x5 20x1 2 second pause at bottom
Finger tip pushups 11
Tiger claw pushups female style for 2
tiger claw pressure hold for 40seconds
Hung Gar knuckle ups for 6
DB axle high pull. It's a dumbbelll I made to mimic the axle except just a little bit thicker and much slicker.
35x5, 40x3, 45x 3 singles
This was easy. way to easy, but I need to start getting use to no more timed holds and high pulling it up since IL Strongest has an axle press medely. The OHP is gonna be the roughest part. I'll probably only hit 240.
Wrist roll thick bar, Hung Gar style (meaning no support beam and high lots of reps)
1.25lbs for up and down- 5 away and 5 toward. Shoulders were beat down.
Grippers hold for time:
Right hand: #1 for 30, and uprisde down trainer for 30
Left ahnd: trainer for 30 and upside down trainer for 30
Titans key thumb bottom
Right 8.75lbs 10 reps
Left 7.5lbs or 14 reps
Hung Gar stone/ jar lifting
Pegaus
flexor: 12.5x15 17.5x5, 20x1 2 second pause at bottom
Extensor 12.5x15, 17.5x5 20x1 2 second pause at bottom
Finger tip pushups 11
Tiger claw pushups female style for 2
tiger claw pressure hold for 40seconds
Hung Gar knuckle ups for 6
Steelwolf
Active member
Another crazy day of double training sessions. Endurance plus strength. A few modifications were made today.
10lb plate circuit
10 front raise
10 curl/press/tricep ext
5 circles each side
10 rows
10 squat with plate out in front raise
easy as can be. Adding to reps an exercise next time.
40lb one db circuit one at a time
upright row 6 reps
snatch 6 reps
squat and press 6 reps
row 6 reps
was supposed do 6 snatches but no dice
One arm deadlift on a db with small plates
125x8 no belt, and a 260x2 reps
One legged deadlift on bench
Right and left each got two sets of 4
One legged lunge squat
right and left legs 2 sets of 2 reps
Db swings
75lbs 2 sets of 1 rep
One arm db bench 2 second pause at top and bottom
50x5 reps
70x5 reps
100x4 reps (shoulder stability felt a little weak from both of those circuits. The first circuit was brutal on the shoulders.
Shoulder horn
22.5lbs x3 reps each. The low reps on this confirmed that my shoulders were worn down from the plate circuit
Svend crucifix training
5lbs for 8 reps with an 10 second hold
DB Log Power Curl
5x50lbs
20lb KB shrugs 3 second hold at top
13 reps
Front Bridge 1:00min
Back Bridge 1:10min
These felt a little weak today. Haven't done them in a bit.
Farmers Hold with straps on thick bar: 60lbs for 2 minutes
Second workout
Super long stretching set held these sets a good long time and got a ton of extra ROM.
Stance squats for both the horse and the scissors.
Blocks, bridges, and strikes drill
That was all I had energy for. Today has been a very long day.
10lb plate circuit
10 front raise
10 curl/press/tricep ext
5 circles each side
10 rows
10 squat with plate out in front raise
easy as can be. Adding to reps an exercise next time.
40lb one db circuit one at a time
upright row 6 reps
snatch 6 reps
squat and press 6 reps
row 6 reps
was supposed do 6 snatches but no dice
One arm deadlift on a db with small plates
125x8 no belt, and a 260x2 reps
One legged deadlift on bench
Right and left each got two sets of 4
One legged lunge squat
right and left legs 2 sets of 2 reps
Db swings
75lbs 2 sets of 1 rep
One arm db bench 2 second pause at top and bottom
50x5 reps
70x5 reps
100x4 reps (shoulder stability felt a little weak from both of those circuits. The first circuit was brutal on the shoulders.
Shoulder horn
22.5lbs x3 reps each. The low reps on this confirmed that my shoulders were worn down from the plate circuit
Svend crucifix training
5lbs for 8 reps with an 10 second hold
DB Log Power Curl
5x50lbs
20lb KB shrugs 3 second hold at top
13 reps
Front Bridge 1:00min
Back Bridge 1:10min
These felt a little weak today. Haven't done them in a bit.
Farmers Hold with straps on thick bar: 60lbs for 2 minutes
Second workout
Super long stretching set held these sets a good long time and got a ton of extra ROM.
Stance squats for both the horse and the scissors.
Blocks, bridges, and strikes drill
That was all I had energy for. Today has been a very long day.
Steelwolf
Active member
Conditioned strength/accessories/ neck/ and grip
Neck:
Harness: 35x50 reps rapid fire, 65x5 slow controlled, 70x3 slow controlled 75x1 slow controlled
Plate curl: 10lbs for 65 rapid fire reps
Side curl 5lbs for 40 reps
Farmers to practice for car deadlift with straps 65lbs for 2 minutes. Boring and easy.. YAWNNN. only bitch part is the straps dig into my hands.
Shrugs: 50x5 and 5... nice and easy. DB
Accessories
Single Hammer curls
Floor flys
triceps ext one arm
rear delts rows
svend crucifix practice
Conditioned Strength 70lb ultimate sandbag and 20lb KB
Military press 10 reps / 10 swings each arm / 10 curls with handles / 10 swings each arm / tricep exts 10 with handles / 10 swings each arm/ 10 roe with handles / 10 swings each arm.. *falls over and dies* was supposed to do squats and then cleans but doing this without any rest inbetween took me down faster than ever. It was a fun day.
Grippypoo time
Grippers:
Trainer: right 10 reps, left 10 reps,
Trainer upside down: right 8 reps left 6 reps
Number 1: Right: 5 reps Left 0 reps
This was crazy to see how shot my hands were after a workout and then going to do these.
8lb Hammer fun:
Front hold: right 4 marking 60 seconds, left 50 seconds
Back hold: Right 4 marking 60 seconds, left 4 60 seconds
Front lever: marking 2 for 20 reps
Back lever: marking 2 for 20 reps
Titans key: 7.5lbs
Right: 16 reps
Left: 11 reps
Block 10lbs: 30 seconds for each hand
Bag catch: tiger mouth and tiger claw
High pull with 1.25" handle
65x5
70x3
75x1
1" handle deadlifts
100, 125, 150, 175 then hands hurt. Need to make them smoother on the calluses part
Shelby is levering off my weight right now. We are going to just let it chill here for a bit and go where it's going to go. I've hit the end of the bulk, bit's not quite ready to hit the dramatic cut yet. So we are just letting the body see what will happen for now and we will intervene if anything drastic happens. I am getting ready for the cut. I am going to pick up T-3 Pct to keep my thyroid naturally pumping out as much as I can, and I have 3 tubes of eviscerate (the hot one) in stock to use as well to help some targeted fat loss. I need stim free fat loss do to the fact I can not handle stims very well. Obviously there will be the basics like Krill oil, and whey to build muscle being used as well as I like shakes more than real food. Good days good days.
Still debating on Illinois Strongest man now. The weights are all the same for every single class so if weighting close to 200 I'm getting screwed up the butt. I need to lean out again after this cut pretty decently so I can ram my weight back up again. I need to be able to top out the 232 in the next year or 2. These contests now are just fun. Could I handle the weights of this contest, most def. Would I be at a disadvantage, most def. Could I win possibly but I am not sure, we shall see. My gf is competing for sure, and there is little doubt she is going to destroy the contest.
Neck:
Harness: 35x50 reps rapid fire, 65x5 slow controlled, 70x3 slow controlled 75x1 slow controlled
Plate curl: 10lbs for 65 rapid fire reps
Side curl 5lbs for 40 reps
Farmers to practice for car deadlift with straps 65lbs for 2 minutes. Boring and easy.. YAWNNN. only bitch part is the straps dig into my hands.
Shrugs: 50x5 and 5... nice and easy. DB
Accessories
Single Hammer curls
Floor flys
triceps ext one arm
rear delts rows
svend crucifix practice
Conditioned Strength 70lb ultimate sandbag and 20lb KB
Military press 10 reps / 10 swings each arm / 10 curls with handles / 10 swings each arm / tricep exts 10 with handles / 10 swings each arm/ 10 roe with handles / 10 swings each arm.. *falls over and dies* was supposed to do squats and then cleans but doing this without any rest inbetween took me down faster than ever. It was a fun day.
Grippypoo time
Grippers:
Trainer: right 10 reps, left 10 reps,
Trainer upside down: right 8 reps left 6 reps
Number 1: Right: 5 reps Left 0 reps
This was crazy to see how shot my hands were after a workout and then going to do these.
8lb Hammer fun:
Front hold: right 4 marking 60 seconds, left 50 seconds
Back hold: Right 4 marking 60 seconds, left 4 60 seconds
Front lever: marking 2 for 20 reps
Back lever: marking 2 for 20 reps
Titans key: 7.5lbs
Right: 16 reps
Left: 11 reps
Block 10lbs: 30 seconds for each hand
Bag catch: tiger mouth and tiger claw
High pull with 1.25" handle
65x5
70x3
75x1
1" handle deadlifts
100, 125, 150, 175 then hands hurt. Need to make them smoother on the calluses part
Shelby is levering off my weight right now. We are going to just let it chill here for a bit and go where it's going to go. I've hit the end of the bulk, bit's not quite ready to hit the dramatic cut yet. So we are just letting the body see what will happen for now and we will intervene if anything drastic happens. I am getting ready for the cut. I am going to pick up T-3 Pct to keep my thyroid naturally pumping out as much as I can, and I have 3 tubes of eviscerate (the hot one) in stock to use as well to help some targeted fat loss. I need stim free fat loss do to the fact I can not handle stims very well. Obviously there will be the basics like Krill oil, and whey to build muscle being used as well as I like shakes more than real food. Good days good days.
Still debating on Illinois Strongest man now. The weights are all the same for every single class so if weighting close to 200 I'm getting screwed up the butt. I need to lean out again after this cut pretty decently so I can ram my weight back up again. I need to be able to top out the 232 in the next year or 2. These contests now are just fun. Could I handle the weights of this contest, most def. Would I be at a disadvantage, most def. Could I win possibly but I am not sure, we shall see. My gf is competing for sure, and there is little doubt she is going to destroy the contest.
Steelwolf
Active member
I will note if the day ends is "ay" I am training Hung Gar that day at least once.
Planks:
standard 60 sec
Sides 30 seconds
Today abs day:
25lb plate around the worlds: 3 sets of 14 reps (7 a side)
150lb side beltless DB deadlifts /ss/ 25lb plate behind the head situps
2 sets: 1 single and 8 reps
1 armed farmers walk 50lb dumbell
30seconds
Lying leg raises with abduction adduction
15 reps
That was really it. First day doing super ab workouts again. Do to the fact I dont get a bar on my back very often do to my home gym I really need to be sure my abs will have the ability to be strong enough to keep heavy weights on my back. I have done 275lb situp before and other crazy abs stuff, but I need to be sure without a doubt what ever weight is thrown on my back will be enough. I have let my ab strength kinda slide these past 4 months so I need to start killing them again.
Planks:
standard 60 sec
Sides 30 seconds
Today abs day:
25lb plate around the worlds: 3 sets of 14 reps (7 a side)
150lb side beltless DB deadlifts /ss/ 25lb plate behind the head situps
2 sets: 1 single and 8 reps
1 armed farmers walk 50lb dumbell
30seconds
Lying leg raises with abduction adduction
15 reps
That was really it. First day doing super ab workouts again. Do to the fact I dont get a bar on my back very often do to my home gym I really need to be sure my abs will have the ability to be strong enough to keep heavy weights on my back. I have done 275lb situp before and other crazy abs stuff, but I need to be sure without a doubt what ever weight is thrown on my back will be enough. I have let my ab strength kinda slide these past 4 months so I need to start killing them again.
Steelwolf
Active member
Out last night at my old hang out, The Rocky Horror Picture show. Had my fun there and rolled into bed around 4 am this morning after showering and all that stuff. Up at work at a decent hour by 8 and then training at 3. LONG LONG LONG day, but we had some crazy fun today. Did learn today as one my mentor says "a stiff breeze will mess up your pressing" clint darden, and noticed a little weakness in my OHPing today. My tricep bench was still decent and quick though. Hmm who knows. Everything else was nice and hit the crazy 225lb x2 db row today. I need to get a video up of this soon. My goal is to a get 300lb one eventually.
One arm DB military
20, 40, 50, 82.5lbs 85 for the right only missed on the left
Floor press tricep style 2 hold at top 2 hold at bottom 2DB
10 reps with 55lbs
Power upright row 1DB
65x5
70x5
These are to really help with the top of the axle clean. to get the power pull out of it. I do this will thick bar as well to get used to the thick bar but this is more for power.
Row single db
70, 100, 150, 225 for 2 each arm. The form was not up to my standard, but it was still a good quality row. I was proud. I literally had to pace abut 10 minutes for "my soul to return" after doing this. Major tunnel vision here. I wanted to scream out in cheer, but being in an apartment probably not a good idea.
2DB deadlift
155x2
155x2
Body was kinda shot from the row.
70lb sandbag squat over one shoulder
10 with the right and 10 with the left.
new ideas. will be alternating shouldering with squatting. The goal for squatting is 10 reps a side before moving up to the next bag. This will mean moving to the 90lb bag next week. Then I need to get 20 total shoulderings before I move to the next bag. Next week I use the 70 for 20 shoulderings.
40lb kettlebell
20 swings each arm no rest. Just to get used to the movement again so I can start doing super endurance again.
DONE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
One arm DB military
20, 40, 50, 82.5lbs 85 for the right only missed on the left
Floor press tricep style 2 hold at top 2 hold at bottom 2DB
10 reps with 55lbs
Power upright row 1DB
65x5
70x5
These are to really help with the top of the axle clean. to get the power pull out of it. I do this will thick bar as well to get used to the thick bar but this is more for power.
Row single db
70, 100, 150, 225 for 2 each arm. The form was not up to my standard, but it was still a good quality row. I was proud. I literally had to pace abut 10 minutes for "my soul to return" after doing this. Major tunnel vision here. I wanted to scream out in cheer, but being in an apartment probably not a good idea.
2DB deadlift
155x2
155x2
Body was kinda shot from the row.
70lb sandbag squat over one shoulder
10 with the right and 10 with the left.
new ideas. will be alternating shouldering with squatting. The goal for squatting is 10 reps a side before moving up to the next bag. This will mean moving to the 90lb bag next week. Then I need to get 20 total shoulderings before I move to the next bag. Next week I use the 70 for 20 shoulderings.
40lb kettlebell
20 swings each arm no rest. Just to get used to the movement again so I can start doing super endurance again.
DONE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Steelwolf
Active member
I am not happy with today at all, except for my floor press. My shoulder has been giving my issues in the vertical pressing plane today. Any overhead style movement was causing me way to many issues today. My one dumbbell overhead press is normally at least 100lbs but today the 70lb was as much as I could handle without my shoulder on my right side popping out. You win some you lose some I guess. There is always 2 weeks from now (I alternate weeks) to try again. Felt a little awkward as well not using a belt for anything as well. I think I will probably add in for my top sets. I don't want to depend on it, but I think for top sets I will use it for now. Hopefully in two weeks my pressing for overhead will be back to normal. I am happy with the floor press as it was still submax and still had some in me. I am interested to see what it will be like when I play with barbells again. The Svend fly was interesting today as well. I really enjoy that exercise and figure it will play good into the crucifix. The Power Pushup 3 use for a higher rep set was interesting as well. I need to get a weighted vest, but that works fine for right now. If i was to combined that two that would be a very fun time. Finally the last set of pushups (done over multiple sets) was a real body fry. I did them rapid fire. Grip was okay today. Took the volume down a little.
Warm Up:
Push Up Plank: 60 seconds
Going to try this one more time then find a more advanced version
Side Plank (elbow) 50 seconds
These are not that bad, but going up slowly. I could probably jump pretty fast, but these are highly neurological and want to be sure the activation is taking place.
35lb sandbag on chest (zercher style) situps: 15 reps
Move on to 70lbs next time. This set was WAY to easy.
Plate curl neck style. 25lbs x42 reps
Bridge +5lbs on chest: 60 seconds
add 5lbs next time
Headstand against wall: 1min and 30 seconds
Workout
Floor Press 2DBs
50x3, 70x3, 100x3, 110x3
These felt fine on my shoulder, and they were submax to boot. Probably going to 115 the next I do these maybe even 120lbs.
One DB press (these were the ones causing massive shoulder issues today)
20x3, 40x3, 60x3, 70x3 (went for 90 but my shoulder popped)
Svend Fly:
25lbs for 7 reps
Goal reps is 20
PowerPushup 3 using 2 magenta bands
15 reps
Pushup standard piston style
100reps over a few sets
Cool down:
Ivanko Gripper Timed holds
Eagle loops timed holds
Finger tip pushup for reps
Stretch, Mobility, Hand mobility
Warm Up:
Push Up Plank: 60 seconds
Going to try this one more time then find a more advanced version
Side Plank (elbow) 50 seconds
These are not that bad, but going up slowly. I could probably jump pretty fast, but these are highly neurological and want to be sure the activation is taking place.
35lb sandbag on chest (zercher style) situps: 15 reps
Move on to 70lbs next time. This set was WAY to easy.
Plate curl neck style. 25lbs x42 reps
Bridge +5lbs on chest: 60 seconds
add 5lbs next time
Headstand against wall: 1min and 30 seconds
Workout
Floor Press 2DBs
50x3, 70x3, 100x3, 110x3
These felt fine on my shoulder, and they were submax to boot. Probably going to 115 the next I do these maybe even 120lbs.
One DB press (these were the ones causing massive shoulder issues today)
20x3, 40x3, 60x3, 70x3 (went for 90 but my shoulder popped)
Svend Fly:
25lbs for 7 reps
Goal reps is 20
PowerPushup 3 using 2 magenta bands
15 reps
Pushup standard piston style
100reps over a few sets
Cool down:
Ivanko Gripper Timed holds
Eagle loops timed holds
Finger tip pushup for reps
Stretch, Mobility, Hand mobility
Steelwolf
Active member
Training with the Omega Wolf: Why I do super endurance sets
I have been asked before why do I do super endurance sets. These sets could range from 100-500 reps and sometimes even more. To most people these would be an absolute waste of time and serve no purpose what so ever, but I strongly disagree. Endurance built from biking, running on a treadmill, or even rowing is endurance built mainly for the heart but not as much for the muscles. I have seen many people who are able to run for long distances, but are then unable to do a rep set of bodyweight exercises or any exercise for that matter. Their heart has been conditioned, but their body has not. Now it is not to say I do not think these other forms of cardio do not have their place, but I feel they do not match my needs as a sole training tool. For me personally the body gives out before anything. Being a martial artist as well as a strongman competitor my body needs long term endurance in the muscles as well as the heart. So training the muscles to take a long beating, while at the same time increasing my cardiovascular power, is the real winning ticket for me. I have heard many say the heart is the most important muscle in terms of endurance. I do agree with this, but if the body cannot do what it needs to do a strong powerful heart really does not serve it’s purpose. The body is a machine and all of it’s parts need to work together to be efficient. It should not just work one part at a time.
I have been asked before why do I do super endurance sets. These sets could range from 100-500 reps and sometimes even more. To most people these would be an absolute waste of time and serve no purpose what so ever, but I strongly disagree. Endurance built from biking, running on a treadmill, or even rowing is endurance built mainly for the heart but not as much for the muscles. I have seen many people who are able to run for long distances, but are then unable to do a rep set of bodyweight exercises or any exercise for that matter. Their heart has been conditioned, but their body has not. Now it is not to say I do not think these other forms of cardio do not have their place, but I feel they do not match my needs as a sole training tool. For me personally the body gives out before anything. Being a martial artist as well as a strongman competitor my body needs long term endurance in the muscles as well as the heart. So training the muscles to take a long beating, while at the same time increasing my cardiovascular power, is the real winning ticket for me. I have heard many say the heart is the most important muscle in terms of endurance. I do agree with this, but if the body cannot do what it needs to do a strong powerful heart really does not serve it’s purpose. The body is a machine and all of it’s parts need to work together to be efficient. It should not just work one part at a time.
Steelwolf
Active member
Another fun day in the life of the Omega Wolf. I missed my training session on Wednesday to help out a friend in getting ready for her strongman debut at Illinois Strongest man. I didn’t have time to train myself, but I put my friends first and want them to do a great job. I am interested to see how she does come September. She is new to the strength game and hasn’t been training all that long, and this will be her first contest.
Anyways, now on to my training and what I did. I am still battling a lat pull from Sunday’s training. It isn’t terrible, but it does cause some issues on stability. It’s the kind of thing you can work through, but it does make things just a slight bit awkward. I have to work it out a little heavier with stretching, ice, and the foam roller, and then I will be good as new. I also added in the use of my Indian Clubs once again to help with my shoulder’s endurance, stability, and strength. I just started with my 1lb clubs, and soon I will be picking up new clubs once I can get between 500-1000 reps with these. With Indian Clubs it is not just about the power and the strength it is about the technique.
Warm Up:
Pushup Plank:
1 minute and 20 seconds
Walking Plank
5 pairs
Reverse Plank
1 min and 20 seconds
Around the world with 35lb Ultimate Sandbag
10 reps each (going to add more reps before more weight)
1 leg calf raise
33 reps
Plate neck curl 25lbs
60 reps
Headstand
1 minute (don’t want to go higher for safety reasons)
Part 2: the training
One Arm Floor Press with a dumbbell
50x3, 70x3, 100x3, 110x3
These moved pretty good and felt very easy. I really enjoy this lift.
2 Dumbbell Clean and Strict Military Press with belt on the last 2 sets
20x3, 40x3, 60x3, 70x3
Dumbbell Crucifix with weight on top of dumbbell 5lbs
60 seconds (this was way to easy)
Orange band + 1 mini band one arm military (was shooting for 15-20 reps)
I got 11 reps each
1lb Indian club swinging
25 swings around the head (alternating)
25 forward swings
25 backwards swings
25 in front inward swings
25 in front outward swings
25 up and down swings
Part 3: cool down
Grip
Stretching
Foam Rolling
Anyways, now on to my training and what I did. I am still battling a lat pull from Sunday’s training. It isn’t terrible, but it does cause some issues on stability. It’s the kind of thing you can work through, but it does make things just a slight bit awkward. I have to work it out a little heavier with stretching, ice, and the foam roller, and then I will be good as new. I also added in the use of my Indian Clubs once again to help with my shoulder’s endurance, stability, and strength. I just started with my 1lb clubs, and soon I will be picking up new clubs once I can get between 500-1000 reps with these. With Indian Clubs it is not just about the power and the strength it is about the technique.
Warm Up:
Pushup Plank:
1 minute and 20 seconds
Walking Plank
5 pairs
Reverse Plank
1 min and 20 seconds
Around the world with 35lb Ultimate Sandbag
10 reps each (going to add more reps before more weight)
1 leg calf raise
33 reps
Plate neck curl 25lbs
60 reps
Headstand
1 minute (don’t want to go higher for safety reasons)
Part 2: the training
One Arm Floor Press with a dumbbell
50x3, 70x3, 100x3, 110x3
These moved pretty good and felt very easy. I really enjoy this lift.
2 Dumbbell Clean and Strict Military Press with belt on the last 2 sets
20x3, 40x3, 60x3, 70x3
Dumbbell Crucifix with weight on top of dumbbell 5lbs
60 seconds (this was way to easy)
Orange band + 1 mini band one arm military (was shooting for 15-20 reps)
I got 11 reps each
1lb Indian club swinging
25 swings around the head (alternating)
25 forward swings
25 backwards swings
25 in front inward swings
25 in front outward swings
25 up and down swings
Part 3: cool down
Grip
Stretching
Foam Rolling
Steelwolf
Active member
Mobility Drills:
Special Training: 1480 outer middle blocks in 20 minutes (one must remember that each technique has at least 100 applications)
Form work:
Stance training:
Weights: Neck focus
10 seconds each direction self resistance
rest a few
20lb DB 15 shrugs
1 minute front bridge
20lb DB 15 shrugs
1 minute back bridge
20lb Db 15 shrugs
30 second headstand
20lb DB 15 shrugs
No rest in all of that. This was my first doing this in awhile so I guessed everything very low. I will be adding a weighted pack to the shrugs next time and leave the dumbbells. One modification at a time
Special Training: 1480 outer middle blocks in 20 minutes (one must remember that each technique has at least 100 applications)
Form work:
Stance training:
Weights: Neck focus
10 seconds each direction self resistance
rest a few
20lb DB 15 shrugs
1 minute front bridge
20lb DB 15 shrugs
1 minute back bridge
20lb Db 15 shrugs
30 second headstand
20lb DB 15 shrugs
No rest in all of that. This was my first doing this in awhile so I guessed everything very low. I will be adding a weighted pack to the shrugs next time and leave the dumbbells. One modification at a time