Drips sculpt stone

10/10/16

I'm in Bali at the moment deciding if I should kick on to somewhere else new, or go home & try to make money. Not surprisingly drunk self says go on, sober self says go home. Anyway I got a little done today with what I had available which wasn't much. No chalk/heaps of sweat made it a bit tough.

Zercher squat [from floor]
60kgx5, 100x5
120x3
140x3x2
140x5

Bench Press
60x5, 65x5, 70x5
75x3, 80x3
85x8
 
[20/10/16]

First session back. Warm ups felt lighter than ever, but not surprisingly I was a bit weaker for the heavy stuff. Can't believe there's only a bit over 2 months left to eek out some final 2016 gains.

Sumo Deadlift
60kgx5, 100x5, 120x5
140x3, 160x3
180x5
170x3, 160x3, 140x5

Weighted Pullups
xwhatever

Low Rows
60x10x3
 
[23/10/16]

OHP
30x5, 35x5, 40x5
45x3, 50x3
55x6
50x3x2, 47.5x3

Zercher Squat [From floor]
80x10x3

Cable Upright Rows
35x10x3

Seated DB Press
20sx10x3
 
[25/10/16]

Atlas Stones [lift & place]
45kgx1x5
45kgx1x5
50x1x3
50x1x3
75x1x2
75x1x2
90xF
90x1x2

First time trying strongman movements - these felt pretty good, & my back held up fine which was great. I think I'll be good for the 100kg stone next time.

Farmers Walk
90kg p/s, ~20m dashes

Tyre Flips
Various
 
SexyMahnaz said:
First time trying strongman movements - these felt pretty good, & my back held up fine which was great. I think I'll be good for the 100kg stone next time.
Click to expand...

I imagine once you get a little practice you'll be pretty good at stones.
 
btwrestler119 said:
I imagine once you get a little practice you'll be pretty good at stones.
Click to expand...

Thanks, I thought so too. Once I lap the stone it's gravy & all the zercher work I've done helps - the problem is breaking it off the ground. It's a lot tougher than I imagined.

[26/10/16]

Zercher squat [from floor]
60kgx5, 100x5, 120x5
140x3
150x3
130x3, 120x3

DB Split Squats
30'sx5x3

No energy, just happy to get it done.
 
[28/10/16]

Bench Press
50kgx5, 55x5, 60x5
70x5, 75x3
87.5x9
80x3
75x3
70x10

DB Press
30sx10x3

DB Skullcrushers
xwhatever

Pulldowns
xwhatever

Dips
Bodyweightx8x3

Bodyweight: 85.3kg
 
[30/10/16]

Walk (5 mins), Slow Jog (30 mins, 4.7kms), Jump Rope (5 mins)

Adding some conditioning back in @ a nice easy pace for now.
 
[31/10/16]

Walk (5 mins), Slow Jog (20 mins, 3.2km), Jump Rope (10 mins)

[1/11/16]

Sumo Deadlift
60x5, 100x5, 120x5
140x3, 160x3
180x3
160x3, 150x3, 140x3

Pullups
x8x5

Hip Thrust
100x10
140x10x3
 
[2/11/16]

Deep Tissue Massage x 1 hour

Jog 10 mins, Bike 15 mins, Jump Rope 5 mins

Today I gave Tactical Barbell a closer look. For those that want strength & conditioning with a strength focus, author basically suggests building an aerobic base (for 8 weeks), & then maintaining it with a single session per week thereafter (with anaerobic sessions sprinkled through too) while strength training 3-4 times. After how poorly I responded to my last few conditioning sessions, I've been convinced to give it a go.

Of the 8 week block, the first 5 weeks prescribe 3 endurance sessions p/w, starting with two 30 minute sessions (& one 35 mins +). So, my first one was today.
 
I like the whole concept of TB, it breaks conditioning modalities and overall programm design down to really simple building blocks. Unfortunately, this year my training was not consistent at all, but even the bit I could reap from TB was worth it.
 
SexyMahnaz said:
Today I gave Tactical Barbell a closer look. For those that want strength & conditioning with a strength focus, author basically suggests building an aerobic base (for 8 weeks), & then maintaining it with a single session per week thereafter
Click to expand...

Haven't even read Tactical Barbell, but wanted to comment a thing. Through 2015's spring, winter and early autumn I did a lot of bike riding and really made progress there. Than over winter I switched to do more heavy lifting, but with a weekend ride (and not every week) and some daily commuting (that doesn't even count as a workout) I kept most, if not all, of my form on the bike. So... yeah, build your conditioning up and you can hold it easily after that.
 
KotovSyndrome said:
I like the whole concept of TB, it breaks conditioning modalities and overall programm design down to really simple building blocks. Unfortunately, this year my training was not consistent at all, but even the bit I could reap from TB was worth it.
Click to expand...

I liked it too, it was a good read. What he said about aerobic training definitely resonated with me (being out of fashion due to HIIT, but still being an important facet of conditioning & health in general - despite it feeling like time consuming, unrewarding training). I'm glad you got something out of it.

Viskovitz said:
Haven't even read Tactical Barbell, but wanted to comment a thing. Through 2015's spring, winter and early autumn I did a lot of bike riding and really made progress there. Than over winter I switched to do more heavy lifting, but with a weekend ride (and not every week) and some daily commuting (that doesn't even count as a workout) I kept most, if not all, of my form on the bike. So... yeah, build your conditioning up and you can hold it easily after that.
Click to expand...

Yeah, that's what I want! Good stuff.

[3/11/16]

Zercher Squat
60kgx5, 80x5, 100x5
120x5x5

Pallof Press
17.5kgx15x3
 
[4/11/16]

Jog 20 mins, Bike 15 mins

[5/11/16]

Bench Press
40x5, 60x5, 70x5
80x5x5

Jog 20 mins, Bike 10 mins
 
[8/11/16]

Sumo Deadlift
60kgx5, 100x5, 120x5
150x5x5

Pull-Ups
x8x3

Jog 20 mins, Bike 20 mins

Election day baby. If Trump takes Florida I think this goes very close.
 
[10/11/16]

Jog 25 mins, Bike 15 mins

[11/11/16]

Zercher Squat (From floor)
60kgx5, 80x5, 100x5
120x5x5

Hip Thrust
120kgx5
140x8x3
 
[13/11/16]

Jog 30 mins, Bike 15mins

[14/11/16]

Bench Press
40kgx5, 60x5, 70x5
80x5x5

Pallof Press
21kgx15x3
 
[15/11/16]

Sumo Deadlift
60kgx5, 100x5, 140x5
170x3x4

Pull-Ups
x8x4
 
[16/11/16]

Jog 35 mins, Bike 15 mins

[18/11/16]

Zercher Squat [From floor]
60kgx5, 80x5, 100x5
120x3
140x3x3

Hip Thrusts
140kgx8x3 - These felt very comfortable & easy. I've been using 140 for a long time so it's well & truly time to up the weight.

Jog 30 mins, Bike 20 mins
 
[19/11/16]

Bench Press
50x5, 60x5, 70x5, 80x5
90x3x4

Pallof Press
21kgx15x3

[21/11/16]

Jog 40 mins, Bike 20 mins

[22/11/16]

Sumo Deadlift
60kgx5, 100x5
120x3, 140x3, 160x3
180x3x3

Pull-Ups
x8x3
 
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