No magic pill

[ClOVERGIRL]

Hell get more then two pts from me for that one.

[manbearpig]

Ben,

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.

HALP!

[Phaedrus49er]

Yes, Infinite Intensity is the framework with modifications as needed.

[Phaedrus49er]

1-arm DB clean-and-press (from floor), 90RI
--3 @ 60, 3 @ 70*, 3 @ 70*, 3 @ 70* (each arm)

BB power clean, 90RI
--5 @ 135, 5 @ 135, 5 @ 135, 5 @ 135

SUPERSET
DB step-ups, 0RI
--6 @ 30s, 6 @ 30s, 6 @ 30s, 6 @ 30s
+
DB RDLs, 60RI
--8 @ 30s, 8 @ 30s, 8 @ 30s, 8 @ 30s

SUPERSET
pull-ups, 0RI
--5 @ BW, 5 @ BW, 4 @ BW, 2 @ BW
+
push-ups, 60RI
--15 @ BW, 11 @ BW, 6 @ BW, 5 @ BW

* 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.

[gregl515]

The pullups and pushups at the end of the workout have to be killer.

[Phaedrus49er]

Sad thing is, that's just part of the workout. I didn't do a finisher today--that last superset pretty much finishes me off.

[Aoife]

Originally Posted by Phaedrus49er

--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?

[RedLefty]

So you posted pics of your hands to quit biting your fingernails. But no pics when there's a cool broken finger that's turning colors?

[Phaedrus49er]

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.

[Phaedrus49er]

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.

[guest]

Originally Posted by Phaedrus49er

--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.

--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.

[Terry Monk]

Glad to see you don't stink anymore. Uh, mostly.

[Phaedrus49er]

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

[gobbla]

3rd ed finally shipped today. I totally forgot I ordered it

[Phaedrus49er]

Nice. Christmas in July 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.

[Phaedrus49er]

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.