question (sorda dumb one) - is your program based on Ross Enamait's manual or is it something you made up yourself? I'm interested in adopting a similar training philosophy but am not sure where to start.
* denotes alternating arms and slight push-press instead of strict press
Notes:
--As usual, my press seriously lags my clean. I was planning to go from 60lbs to 65lbs, but that set of DBs was gone, so I went to 70s. My one-arm clean is awesome; my press is still weak, so I do my best to hold the top position for a few extra seconds as well as extend the eccentric phase of the press. You'll notice the oddball completion of the C&Ps at 70lbs
--I'm once again noticing that my right arm outworks my left arm on pull-ups, so I try to shift my weight to my left arm for the eccentric phase, but I'm at a loss as to how to directly address this imbalance short of attempting one-arm negatives, and there's no way my grip will hold up with the injury to my left index finger right now; hell, bottoms-up KB swings are almost out of the question as it is.
--Raw pull-up reps increased by one; raw push-ups reps increased by two, both of which are odd since my weight is up to 211lbs (clothed and literally soaking wet), but I've been 211lbs before, and I didn't look like this last time
--Left index finger is healing very quickly, making me think it wasn't a break after all, just a very severe jam. It's been every color of the rainbow over the past couple days.
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--I'm once again noticing that my right arm outworks my left arm on pull-ups, so I try to shift my weight to my left arm for the eccentric phase, but I'm at a loss as to how to directly address this imbalance short of attempting one-arm negatives, and there's no way my grip will hold up with the injury to my left index finger right now; hell, bottoms-up KB swings are almost out of the question as it is.
Try progressions for getting to the 1-arm pullup then. Things like using a rope for one hand which takes it out of the picture somewhat. Trying to think of where I saw it… maybe stumputous?
FWIW, the nail-biting thing has been a complete disaster. That being said, no, I didn't really think about it. I figured I'd save the photo ops for gaping puncture wounds.
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Circuit x 4, 60RI
--burpees x 30sec
--jumping jacks x 30sec
--split jumps x 30sec
--burpees x 30sec
--jumping jacks x 30sec
--BW squats (rounds 1 & 3) OR push-ups (rounds 2 & 4) x 30sec
Finisher
--slosh pipe carry, 3 x 100yds, 60RI
Notes:
--Having finally hit a somewhat normal summer weather pattern, the rain started just as I was finishing my warm-up. Big, cold drops that felt like miniature water balloons. I almost expected them to sting a little. The rain gradually turned into a monsoon and ultimately cut my finisher short by one rep--when the lightning preceded the thunder by a half-second, it was time to call it a day.
--Two things made this workout easier: 1) the cooling rain, 2) I was on a slight incline, which helped burpees and push-ups, unlike the slight decline I was on before, which made those movements a total beeotch.
--It's time to add more water to the pipe. It may have an evaporation leak somewhere (because I've yet to see a drip leak), but it's becoming less of a challenge compared to when I first made it.
--On an unrelated note, I've been using Mitchem anti-perspirant for a few years since it was the closest thing I could find that would at least occasionally control my hog-inspired armpit sweat glands, but that's being generous (to the deodorant). The last couple days, I've been using that Degree prescription strength stuff, and it works like a charm--I was dry (under my arms) outside in the rain today, at the gym most of the time, sometimes even in the shower. Just hope nothing gets clogged in there.
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--Two things made this workout easier: 1) the cooling rain, 2) I was on a slight incline, which helped burpees and push-ups, unlike the slight decline I was on before, which made those movements a total beeotch.
--It's time to add more water to the pipe. It may have an evaporation leak somewhere (because I've yet to see a drip leak), but it's becoming less of a challenge compared to when I first made it.
Maybe you're just stronger now.
Quote:
--On an unrelated note, I've been using Mitchem anti-perspirant for a few years since it was the closest thing I could find that would at least occasionally control my hog-inspired armpit sweat glands, but that's being generous (to the deodorant). The last couple days, I've been using that Degree prescription strength stuff, and it works like a charm--I was dry (under my arms) outside in the rain today, at the gym most of the time, sometimes even in the shower. Just hope nothing gets clogged in there.
Two words -- Certain Dri. It used to be prescription, now it's OTC. about $5-6 per bottle (the drug store brand is even cheaper and identical), and once you've applied it a few times, you're good for about a week. In fact, in cooler weather, I use it every 10 days. I take it down to 7 or so as the weather warms up. Because you use it so infrequently, a bottle lasts for months. A lotta months.
Read the instructions. It's not like a regular antiperspirant. Also, continue to use a normal antiperspirant to keep your pits from smelling. This only helps to keep them dry, not stench free. Despite the fact that you are dry, deodorant doesn't work well (at least for me), so I continue to use a daily antiperspirant (like Right Guard clear gel).
Oh, if you have sweaty palms, apply it by squeezing a tiny puddle into your right palm, then apply to your left pit, rubbing it all around. Repeat for the other side. Two problems solved.
I've used it for about 10 years. Several forum members use it, too. It's like a miracle in a bottle.
Rowing intervals
--5 x 1000m, active RI = 100m
--100m RI
--5 x 100m, active RI = 50m
Total time - 29:04
Core circuit x 3, 0RI
--Turkish get-ups, 5 each side x 12kg
--standing side bends, 6 each side x 18kg
--V-ups x 5 + knee hugs x 5 + V-ups x 5 + knee hugs x 5
front plank = 60sec
Notes:
--The summer storms came early today, so I was forced indoors for intervals today after a half-hour running around outside with the dogs.
--I added an extra "rep" to each section of the rowing and actually timed it out correctly, so now I have a solid number to shoot for next time.
--Can I just say how AWSUM it is to have some weight(s) around here? Sure, a co-worker's PowerBlocks are upstairs, but I just don't like them that much; plus, the more I use the kettlebells, the better I get with them (read: the backs of my forearms don't get pummeled as much).
--A front plank for time after that core session blows monkey nuts, for future reference.
--As I was typing this up, my CSCS study materials arrived at my front door. I may have to get started on that tonight............ nah, it's pizza night
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Circuit x 4, 60-90RI
--burpees x 7
--KB snatch x 3 per arm @ 18kg
--burpees x 7
--KB swing x 3 per arm @ 18kg
--burpees x 7
--push-ups x 10
Notes:
--I've been looking through the Workout of the Week archive over at the RossTraining forums for ideas on alternate Warrior Challenge Day routines after Roland suggested one recently (my version versus the prescribed version), so I did this one from Week 3.
--As you can see, my rest interval varied--probably 60, 75, 90--as I was debating getting intimate with a nearby trash can. My burpees are getting much better, but as the intensity and duration of said intensity ratchets up, so do the delusions of projectile vomiting
--KB snatches under that amount of fatigue suck, especially as the bell slams you in the back of the forearm to remind you that your form sucks.
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Last edited by Phaedrus49er : 07-10-2008 at 01:44 PM.
Just so you know doing them with a weighted vest really isn't that big a deal. The weight is distributed low enough that you really only get it on the jump and it's not going to be enough weight to make *that*, that difficult. Especially at 7 a go.
I'm sure the weight balancing isn't an issue, but honestly, it felt more like 21 in a row rather than seven on three occasions. The KB stuff wasn't much of a reprieve.
And thanks, it was pretty fun, especially since it scared the bejeezus out of a yoga/pilates chick who just had to set up five feet away from me. I'm sure she thought I was going to do some low-key stuff as I was doing some Gray Cook low-impact mobility stuff when she walked in. She set up and started her stuff and BAM! It was amusing.
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Wow, Ben, great workout! I finally took time to look up exactly what a burpee is. Do you do the jump into the air from the squat variation? I saw one with the jump and one without the jump. Looks like quite a workout in and of themselves!!
Notes:
--My split snatch form is still a tad wobbly, so weight won't go up on those just yet. My jerk form is still finding its groove as well *toss to the peanut gallery*
--Something popped in my left anterior shoulder just before starting the push-up superset, but after messing around with all sorts of ROMs, I went ahead with only very slight discomfort and no pain. Gotta love my shoulders.
--The lunge superset was almost puke-tastic; the last ten swings were fire in the glutes *another toss to the gallery*
--Thus concludes the major weight-bearing portion of this phase--only bodyweight stuff slated for next week (not that that's any less of a challenge for me right now)--but if I'm not mistaken (Roland and/or Tony will correct me if I am), the only changes next week are the strength workouts while the other three days are business as usual. The girl is debating joining the women's challenge here, and since I'm trying to convince her that she needs to take a back-off week (which just happens to coincide with my own), hopefully I can get her to join me in a full week's worth of stuff on my program because I think that she'll get better overall results from this setup than her current program, but that's just me, which doesn't really matter since it's her program to decide on. I don't ask questions, I just work here.
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A: You're getting old. All falling apart and shit.
B: I dunno with the lifting stuff. A stopped doing it, too time consuming on top of my other stuff. Even then I was looking at the lifting stuff and when I was making the modifications just stuck it as an A\B thing. None of the sessions seemed different enough to warrant writing\typing a new sheet for
The girl is debating joining the women's challenge here, and since I'm trying to convince her that she needs to take a back-off week (which just happens to coincide with my own), hopefully I can get her to join me in a full week's worth of stuff on my program because I think that she'll get better overall results from this setup than her current program, but that's just me, which doesn't really matter since it's her program to decide on. I don't ask questions, I just work here.
--Thus concludes the major weight-bearing portion of this phase--only bodyweight stuff slated for next week (not that that's any less of a challenge for me right now)--but if I'm not mistaken (Roland and/or Tony will correct me if I am), the only changes next week are the strength workouts while the other three days are business as usual.
That's the way that I have been doing it. I think you could also shorten the Gpp workouts by a couple rds. Just keep the intensity up but lower volume a little bit. Up to you.
A: You're getting old. All falling apart and shit.
No joke.
Quote:
Originally Posted by gobbla
B: I dunno with the lifting stuff. A stopped doing it, too time consuming on top of my other stuff. Even then I was looking at the lifting stuff and when I was making the modifications just stuck it as an A\B thing. None of the sessions seemed different enough to warrant writing\typing a new sheet for
Lost me there, champ.
Quote:
Originally Posted by Aoife
Tie her to the bed. Chicks dig that.
How do you know I haven't already?
Quote:
Originally Posted by jugglecat
That's the way that I have been doing it. I think you could also shorten the Gpp workouts by a couple rds. Just keep the intensity up but lower volume a little bit. Up to you.
Sounds like a plan, thanks. I was hoping there wasn't a prescription for just two bodyweight days and nothing else.
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So I just finished the first presentation in the symposium CDs. Basically, it took a week's worth of reading and pared it down to a 1.75-hour discussion, which turned into about three hours since I had to go back and replay a few parts as I was trying to following along with the lecture notes PDF. Probably go through the whole thing this way, then take the first practice exam, re-study the weak areas, take the second practice exam, re-re-study, take the third practice exam, then hit up a computer-based for-real exam in a couple months because I'm pretty sure I'll be at a fuck-it-all point by then. At least it seems (a lot of) this information will be relevant for a long time (no major changes in biology I can foresee). It's Miller time.
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Let me know how it is, not that I don't plan to get it anyway, but I want to stay focused on the second edition for the exam.
Linear Mode
