Sand & stones may break my bones, but not before it sculpts me
Previously in my log,
I was moving house and moving in with the in-laws, until our new place was finished.
Well that all happened and we have been living in our new house for almost 4 weeks now, its been awesome.
I have just returned to work from holidays over the Christmas period, it was a much needed break and it was good to spend some time in our new house.
Workouts over that period have been non-existent, although I have been digging plenty of trenches and holes (for trees) and mowing a massive area of grass that was almost as tall as me in places. I guess to be trendy I can call it GPP, but I’ll stick with yard work, and for the first time in years I have been riding my bike a few times a week, it’s about an 8km (~5miles) ride to the post office/general store up some hills that make my legs burn like crazy, its fun and I have a lot of room for improvement.
I bought Zach Even Esh’s Underground Training Manual and now that I have all the space in the world at home I will be getting into the whole Sand Bag, Keg, Tire Pulling / Dragging workouts along with plenty of bodyweight stuff time to get me some real man strength going on whilst the weather is hot and just to get all the neighbours thinking I’m crazy.
I have started doing the program from the manual and as I can get some more equipment together I will probably change / add to them a bit.
New Year, New Log, New Goals
Athletic is probably a good word to describe what I’m after this year.
Not worried about getting bigger or any specific numbers to hit at the moment, Currently I feel good and (Think I) look pretty athletic, I just want to increase my over all strength and have a lot better conditioning and of course continue working on my hip mobility.
As of this morning I was
5’ 10” and 178lbs
That’ll do to get started.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Wow page 4, Think I need to make some shit up everyday just to keep in the first 2 pages.
Last night went like this
Circuit 2 x
Plate Squat x 25
Pullup x 6
Pushup x 20
Plate Swing x 20
Inverted Row x 10
Mountain Climber x 30
Sandbag carry 3 x 1min
Damn cat pissed on my sandbag, it f*&@n stinks
Then watched Roddick play some tennis
Im off to the coast for the next 4 days, so training will consist of swimming, fishing, bbq's and beer.
I'm sure I was meant to be all buff and ript by the time I got to the beach this year. , maybe next year.
Don't take this as insult, but all the stuff you describe, I call plow horse training.
It's basic weight lifting: functional and variable, but it's something that existed long before barbells and weight plates, before tractors and combines.
Theres plenty of time for all that, I'll go back to WS4SB later in
the year, and who said the sand bag aint heavy
Quote:
Originally Posted by Cynic
Don't take this as insult, but all the stuff you describe, I call plow horse training.
It's basic weight lifting: functional and variable, but it's something that existed long before barbells and weight plates, before tractors and combines.
I'm insulted, well not really
I know its not anything new or revolutionary just something I find enjoyable and just something different to get me all strong and ript
Warmup
Cat/Camel
Birdog
Glute Bridge
Band Walk
Leg Swings
Pushup hand touch
arm circles
PNF Diag
B/neck pullaparts
This will be the workout 3 times a week for the next 2 weeks.
1. BW Walking Lunges 3 x 60secs
2 x 34, 1 x 36 - my ass hurts today
2. Staggered grip Pushups 2 x max
1 x 22(RT), 1 x 16(LT) - these didnt feel as weird as I thought they would
3.Pullup 5 x max
2 x 5, 1 x 4, 1 x 2, 1 x 3 - these were hard
4. Bulg Split Squat 3 x 10-15/leg
3 x 10e - these always feel uncomfortable, i need to find the right spot for my back foot.
5. Moutain Climbers (Meant to be HLR) 3 x max
1 x 40, 1 x 30, 1 x 26
6.Sand Bag farmers walk 3 x 1min
3 x ~50 yards with 70lbs each hand
stopped half way to regrip it was really only about 45secs each carry
My hands were killing me when i was finished, I have the sand in a sack so i was gripping the top of the sack to carry them.
I'm pretty sore all over today, it feels good to be back into it.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Have you ever thought about adding a slosh pipe to the mix?
thanks for stopping by
thanks for reminding me, the SPoP is something I want to add to the collection,
I have a plumber who lives next door, i just need to remember to ask him to get me the stuff I need
Yeah, my husband loves his, and is going to make me a mini-version. There's no way I could life the 10-ft pipe over my head (I've tried, but it nearly ended in disaster).
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Warmup
O/H Squats x 8
Low Lateral Squat x 8e
O/H rev lunge x 6e
RDL to snatch x 8
Drop Lunge x 6e
Sots Press x 8 - this will take some getting used too
everything was still pretty sore from Monday
#2/6
1. BW Walking Lunges 3 x 60secs
2 x 34, 1 x 36 - no change
2. Staggered grip Pushups 2 x max
1 x 25 (LT) 1 x 14 (RT) - about the same
3.Pullup 5 x max
2 x 5, 1 x 3 changed to chinups 1 x5, 1 x 4.5 my pullup bar setup is pretty dodgy at the moment I have my bar balancing on a ladder and my boxing support.
4. Bulg Split Squat 3 x 10-15/leg
3 x 10e - no change, felt a bit more comfortable
5. Moutain Climbers 3 x max
1 x 50, 1 x 30, 1 x 30 - up reps
6.Sand Bag farmers walk 3 x 1min
2 x ~50 yards non stop (40secs)
1 x ~50 yrds stop halfway. I was pretty happy with the grip improvement on these. I'll crack the minute non-stop soon.
A little sore today, nothing to bad. Will do it again saturday morning.
Wanted to add my weight was up to 81.8kg (180.34lbs) today.
and heres a pic of me and my son from last weekend at the beach.
You can probably see the family resemblance.
Thought i would stick this in here so I have something to compare to at the end of the year when i look much better half nekid.
Warmup
O/H Squats x 8
Low Lateral Squat x 8e
O/H rev lunge x 6e
RDL to snatch x 8
Drop Lunge x 6e
Sots Press x 8 -
WEEK 2
#4/6
1. BW Walking Lunges 3 x 80secs (+20secs)
1 x 42, 44, 48 - damn these hurt
2. Staggered grip Pushups 2 x max
1 x 25 lt, 1 x 16 rt - meh
3.Pullup 5 x max
2 x 5, 1 x 5 (2 mix grip)
1 x5 chin 1 x 4 chin - improving slowly
4. Bulg Split Squat 3 x 10-15/leg
3 x 12e -
5. Moutain Climbers 3 x max
3 x 40 - up total reps
6.Sand Bag farmers walk 3 x 1min
2 x ~50 yards non stop
1 x ~50 yards regrip halfway - my fingers are really f*&n sore today
Warmup O/H Squats x 8
Low Lateral Squat x 8e
O/H rev lunge x 6e
RDL to snatch x 8
Drop Lunge x 6e
Sots Press x 8 -
WEEK 2
#5/6
1. BW Walking Lunges 3 x 80secs 3 x 48 +reps
2. Staggered grip Pushups 2 x max 1 x 25rt, 1 x 18lt
3.Pullup 5 x max 1 x 6
1 x 5
1 x 4
1 x5 chin
1 x 4 chin
4. Bulg Split Squat 3 x 10-15/leg 3 x 12e - no change
5. Moutain Climbers 3 x max 3 x 40 - no change
6.Sand Bag farmers walk 3 x 1min 3 x ~50 yards regrip halfway
was tired going in to this one, but made some improvements, sand bag carries
were shithouse, I couldnt keep a grip on them at all
they hurt my fingers alot - but I think my pinky is getting stronger
You even sound like a powerlifter now man. I'll get back to the heavy lifting, thanks for your concern
As soon as I have my hip/ankle mobility where I want it so I can squat properly, i'll be back into it. Stay tuned
Saturday 2 -1
7:30am
Warmup O/H Squats x 8
Low Lateral Squat x 8e
O/H rev lunge x 6e
RDL to snatch x 8
Drop Lunge x 6e
Sots Press x 8 -
WEEK 2
#6/6
1. BW Walking Lunges 3 x 80secs 1 x 46
2 x 48 2. Staggered grip Pushups 2 x max 1 x 30 lt, 1 x 12rt
3.Pullup 5 x max 1 x 5
1 x 5
1 x 3
1 x5 chin
1 x 3 chin
4. Bulg Split Squat 3 x 10-15/leg 3 x 12e - no change
5. Moutain Climbers 3 x max 3 x 40 - no change
6.Sand Bag farmers walk 3 x 1min didnt do these as farmers walks.
Carried 1x 70lb bag in a curl hold, then shoulder height then overhead
as a sequence for a total of 60 secs x 3.
I need to make some fatter grips for the bags so i dont hurt my precious little fingers
No training last night (monday) I watched the superbowl instead.
I had to tape it and avoid the radio and TV all day so I could watch it last night without knowing the score.
I'm glad I did too, what an awesome game, even though I hate the Giants I found my self cheering for them from the beginning, they played fantastic.
What a pretty awesome stadium also.
Plan for the next 2 weeks, is 2 weights sessions and 2 GPP sessions.
Will train tonight
heres my dodgy pullup bar setup, I have my barbell spanning from my ladder across to the top of my boxing stand.
Its just high enough for me to hang and my knees are just above the floor.
heres my adjustable platform, goes from 23" to just under 3 foot in 4" increments, should be good for box jumps, step ups and the like
curious about your previous experience with WS4SB - trying to figure out what my next program might be ... did you like that?
I love WS4SB, I made goos gains last year on it, I only wish I had have tried it sooner.
I'll definitely be going back to it in the coming months when I feel I'm ready to start squatting heavy and it will be my program for the majority of the year.
If u have any questions fire away, Im not an expert but im happy to help
Sand & stones may break my bones, but not before it sculpts me
until our new place was finished.
, maybe next year.
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