Ruck up sucka! iparatroop's permanent training home.

[Montego1]

dude....they make those?

Apparently they make ten of them

 

[iparatroop]

Sorry for the lack of updates. Been a tad busy. Life...

20131026

Some normal warmup stuff
5x5 handstand push-ups.
Some other stuff that I forgot.

Workout

18 minute AMRAP
8 ring dips
6 chest to bar pull-ups
8 pistol squats
12 ft handstand walk

Completed 6 rounds+5 dips

20131028

Warmup mobility stuff including
Groiners
Over and backs
Pass throughs
Mobi climbers

Dips
3-3-3
7,5,3
(If you've never done ring dips, they're a whole different animal)

Workout

3 rounds for time
7 push press 155lbs
200M run

Complete in 9:13.

Training again later tonight. Crap.

 

[MrKleen73]

Nice work Dave! I don't have any rings to play with yet. On the 3-3-3 & 7,5,3 what exactly does that mean?

 

[snagencyV2.0]

Groiners

that just doesn't sound right

 

[Wrivest]

I agree on the ring dips! Toss a weight vest on and it's even less fun! Ya got muscle ups yet Jr.?

 

[MrKleen73]

I agree on the ring dips! Toss a weight vest on and it's even less fun! Ya got muscle ups yet Jr.?

That is one I want to work on soon.

 

[iparatroop]

Nice work Dave! I don't have any rings to play with yet. On the 3-3-3 & 7,5,3 what exactly does that mean?

Rings are harder in the sense that you have to activate a lot of the stabilizers associated with said exercise. Having to keep the rings tight into your sides so that you don't splay all over and look foolish makes it quite a bit more difficult. Fun, but more challenging.
As far as the 3-3-3 they are warmup sets with increasing resistance (so added suspended weight)
The 7,5,3 is unbroken (or a set with no breaks) at the highest weight you can maintain for said reps, with 1 minute rests between sets. Hope that all makes sense.

that just doesn't sound right

Hahaha, I know. I laughed the first time I saw it on the board. Here is a link to what it is.
http://youtu.be/j3ryYP8VgK8

I agree on the ring dips! Toss a weight vest on and it's even less fun! Ya got muscle ups yet Jr.?

For added weight I just suspend it from a belt or put a dumbbell between my knees.
Haven't really given a muscle up much effort yet. I will try them tonight and report back in a few hours.

That is one I want to work on soon.

I say go for it. There's a lot less isolation type stuff in what I'm doing and it's kinda refreshing at this point. Plus, I like trying new types of exercise and combinations. Speaking of that, I was talking with jimbuick last night and I think my fitness/personal goal for 2014 is to compete in one each PL/xfit/strongman contest. Gonna be a busy year considering the upcoming career change, but I think it's manageable.

 

[jimbuick]

Nice work Dave! I don't have any rings to play with yet. On the 3-3-3 & 7,5,3 what exactly does that mean?

Make some.

Ratchet straps (2), galvanized steel wire (2), duct tape, electric tape

Buy the wire (comes coiled), wrap with duct tape for a couple layers, electric tape for grip, hang with ratchet straps.

 

[Wrivest]

Make some. Ratchet straps (2), galvanized steel wire (2), duct tape, electric tape Buy the wire (comes coiled), wrap with duct tape for a couple layers, electric tape for grip, hang with ratchet straps.

i think just going to rogue fitness and buying a set may be cheaper....but I do like your old school DIY approach!!

 

[jimbuick]

i think just going to rogue fitness and buying a set may be cheaper....but I do like your old school DIY approach!!

Cheaper than $30 bucks?

I doubt it, those things were expensive as hell when I decided to make the pair.

 

[jimbuick]

Galvanized steel wire: $3 dollars a roll
Duct tape: Free, everyone knows someone who has duct tape they can borrow
Electric tape: same, or just buy for a couple bucks
Ratchet straps: $20, if you don't already have a pair.

Plus, 15 minutes of work.

http://m.lowes.com/product?langId=-1&storeId=10702&catalogId=10051&productId=3109491&store=0563&view=detail&nValue=SEARCH

 

[herderdude]

Double post.

 

[Wrivest]

You win! Rogue fitness gymnastic rings: cheapest pair: $59.95....and those ones are crap. DIY rings it is

 

[herderdude]

DIY strength & fitness equipment = Always cheaper.

Rogue Yoke: $800
Materials for a yoke: $95
Case of beer for a buddy that knows how to weld your yoke materials: $24

 

[jimbuick]

DIY strength & fitness equipment = Always cheaper.

Rogue Yoke: $800
Materials for a yoke: $95

Rogue is crazy with their prices though.

Out in Houston I can go to TPC and have him fab me a high quality yoke, and get it powder coated in whatever color(s) epoxy I want for less than Rogue.

 

[Montego1]

Rogue is crazy with their prices though.

Out in Houston I can go to TPC and have him fab me a high quality yoke, and get it powder coated in whatever color(s) epoxy I want for less than Rogue.

You're not near Houston our else you would have came to Conroe and lifted with me. Big fat liar

 

[jimbuick]

You're not near Houston our else you would have came to Conroe and lifted with me. Big fat liar

Really?


Weird, all this time I've been waiting for you to come down to Spring and lift with me......

 

[Montego1]

Really?

Weird, all this time I've been waiting for you to come down to Spring and lift with me......

Where in spring

 

[jimbuick]

Where in spring

2920 near 45, I've been training at the LSRF on 2920.

 

[Montego1]

2920 near 45, I've been training at the LSRF on 2920.

Lsrf?

 

[jimbuick]

Lsrf?

Lift Strong, Run Fast.

I guess there are two in the Houston area (I think the first is towards Conroe, but really I don't know). I met the owner at the Strongman competition and have been training there ever since.


Come down on Saturday and do some strongman **** with me and the wife!

 

[Montego1]

I'm too pretty to do strong man stuff lol.

 

[jimbuick]

I'm too pretty to do strong man stuff lol.

No way.


It would just be some rep work with the circus dumbbell (ohp), some stone medley for time, and heavy ass farmers walks for distance!

Then finish it off with some high(ish) volume back work. Might even throw in truck pulling!

 

[The_Puma15]

No way.

It would just be some rep work with the circus dumbbell (ohp), some stone medley for time, and heavy ass farmers walks for distance!

Then finish it off with some high(ish) volume back work. Might even throw in truck pulling!

It'll be fun!!!!

 

[iparatroop]

20131029

Warmup

Row 250M
25M of each of the following
High knees
Crossovers (karaokes)
Butt kicks
Toe touches
Row 250

PreWorkout

Handstand push-ups
5x5
DL
5,5,5@75% 1RM (I don't know my true 1RM so I chose a manageable 275lbs. Will up that to 300ish for next time this comes up)

Workout

5 rounds for time
Max reps Bench press @135 (rack the weight a couple of reps pre fail)
500M row

Wound up with 72 reps and an overall time of 16:50.

Tried bar muscle ups. I can get the left arm over. Think it's a commitment issue as my chest is well above the bar.

 

[Montego1]

20131029

Warmup

Row 250M
25M of each of the following
High knees
Crossovers (karaokes)
Butt kicks
Toe touches
Row 250

PreWorkout

Handstand push-ups
5x5
DL
5,5,5@75% 1RM (I don't know my true 1RM so I chose a manageable 275lbs. Will up that to 300ish for next time this comes up)

Workout

5 rounds for time
Max reps Bench press @135 (rack the weight a couple of reps pre fail)
500M row

Wound up with 72 reps and an overall time of 16:50.

Tried bar muscle ups. I can get the left arm over. Think it's a commitment issue as my chest is well above the bar.

Every time someone changes routines I gotta go find out what all the new exercises are. Making it difficult bro!

 

[Wrivest]

Every time someone changes routines I gotta go find out what all the new exercises are. Making it difficult bro!

this thread may make ur dome explode!!

 

[Montego1]

this thread may make ur dome explode!!

Yes sir. Troop is ever evolving to better himself and crush his goals. Great example for everyone.

 

[Lukef2000]

Every time someone changes routines I gotta go find out what all the new exercises are. Making it difficult bro!

Lol yep youtubes been getting a workout since I started following this.

 

[snagencyV2.0]

love me some handstand pushups
was a period of time long ago where I used only bodyweight exercises, and got quite proficient in handstand, one-handed, and Chinese pushups -- at one time, I could do 34 straight handstand pushups with head down looking straight at floor
(I make that distinction because, if you bring your head up and look either horizontally or tilt head back to look at ceiling as you are doing them, it makes the exercise exponentially harder, and I would be hard-pressed to exceed 15 straight in that fashion)

good stuff mate

 

[iparatroop]

20131030

http://youtu.be/u3ESWQOAJ5I
(Going to see these fcukers again on Friday night)

Warmup
4 min jumprope
Groiners
Mobiclimbers
Pass throughs
Arm circles
Leg swings

Foam roll
Legs
Lats
Back
Hips

Squat progression 5x5
I did pistols
http://youtu.be/OLEds-vDd5g
5,5,5,3 ea w/16kg,1 ea w/20kg,1 ea w/24kg, 1 ea w/28kg. Weight added was in goblet squat hold.

Workout
2 snatches at 75% 1RM (again, don't know what I'm capable of yet and want to master form so I went with only 95lbs) EMOM (every minute on the minute)
Remainder of the minute=24" box jumps.
7 rounds
No problems with the snatches, 85 reps of box jumps completed.

 

[iparatroop]

Every time someone changes routines I gotta go find out what all the new exercises are. Making it difficult bro!

Trust me man, I'm learning as I go.

this thread may make ur dome explode!!

Although that's not one of my goals, it would be funny to see...

Yes sir. Troop is ever evolving to better himself and crush his goals. Great example for everyone.

Thank you sir.

Lol yep youtubes been getting a workout since I started following this.

From you and me both buddy. I promise.

love me some handstand pushups was a period of time long ago where I used only bodyweight exercises, and got quite proficient in handstand, one-handed, and Chinese pushups -- at one time, I could do 34 straight handstand pushups with head down looking straight at floor (I make that distinction because, if you bring your head up and look either horizontally or tilt head back to look at ceiling as you are doing them, it makes the exercise exponentially harder, and I would be hard-pressed to exceed 15 straight in that fashion) good stuff mate

Bodyweight is fun at times. I'm not sure how many I can do in one set. I may have to try that next time around. I'm gonna go with deficit HS push-ups also since the normal ones are very easy for me to do.
Thanks sir.

 

[iparatroop]

My left knee is very dissatisfied with my efforts this morning.

 

[Sean1332]

Make it happy. Touch it..

 

[edje007]

My left knee is very dissatisfied with my efforts this morning.

I hate my left knee

 

[iparatroop]

Make it happy. Touch it..

I hate my left knee

I'm about to go down to the international district and see if I can trade an organ (kidney, spleen, gall bladder) for a new one.

 

[Wrivest]

Snag me a rt ankle while you're at it! Gracias

 

[snagencyV2.0]

Snag

no sir
snag is not available on the black market, sorry :nono:

 

[snagencyV2.0]

ha! dave lookit what I found from couple yrs back



who is that dude?
what a nerd

 

[iparatroop]

ha! dave lookit what I found from couple yrs back <a href="http://www.youtube.com/watch?v=jR8TgLtgzcE">YouTube Link</a> who is that dude? what a nerd

Now everyone knows your voice. And your cat.

 

[iparatroop]

20131031

http://youtu.be/zecGrcez6AU
Happy Halloween, enjoy some more Slayer. Can't wait til tomorrow night when I get to see them live again.

Warmup
50 jumping jacks
40 scissor jacks
30 mountain climbers
Leg swings
Arm circles
Groiners
Mobi climbers (this repetitive yet?)

2 rounds
5 knees to elbows
5 squats
5 16kg KB swings

Workout (everything done with 20lb medicine ball) 31 minute AMRAP

10 wall balls
10 MB sit-ups
10 MB cleans (not power cleans, full cleans with front squat included. Sucky)
400M MB run

Completed 6 rounds plus 20 reps. Feels real stupid running with a med ball.

177lbs preworkout, 175lbs post-workout.

 

[iparatroop]

Hello chipotle.

 

[hardwork25]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=90974"/> Hello chipotle.

Love chipotle !!

Double meat
double rice
extra cheese
sour cream
guacamole

BOMB.COM!!!

 

[iparatroop]

Slayer sound check motherfcukers, shlt's about to get real.

 

[Montego1]

Slayer sound check motherfcukers, shlt's about to get real.

Rock out homie!

 

[snagencyV2.0]

^^ x2

 

[Nooshefx]

Love chipotle !!

Double meat
double rice
extra cheese
sour cream
guacamole

BOMB.COM!!!

More like supermorningdeuce.com

 

[Montego1]

More like supermorningdeuce.com

Win

 

[edje007]

How was the concert bro?

 

[iparatroop]

Love chipotle !! Double meat double rice extra cheese sour cream guacamole BOMB.COM!!!

Other than the sour cream part, I'm with you bud. Not a sour cream fan.

Rock out homie!

^^ x2

Sho did. Fun times.

More like supermorningdeuce.com

just gross, but so true.

How was the concert bro?

I'll never miss a Slayer show that's nearby. Them and Bad Religion are my two favorite bands. I guess I'm old. Here's some footage I took.

http://youtu.be/OksoOxVhncw