Unleashing The Beast Within

Discussion in 'Training Logs' started by miaou, Dec 2, 2012.

  1. miaou

    miaou barely keeping it together

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    Friday, February 9

    Rower + SkiErg + AssaultBike

    500m + 500m + 500m

    DB Curl & Press
    10/15/17.5/17.5's x8+8

    Hang Power Cleans
    80x6 x3

    Bench Press
    100 x3
    112.5 x4
    110 x3 x3
    90 x10/12

    Face Pulls
    GRN x15 x3

    A. Good Morning Squats
    60/80/100 x8

    B. Pull-ups
    x12 x3

    A. Incline Db Flies
    10/15/17.5's x20

    B. T's
    5's x20 x3

    C. Strict Sit-Ups
    x10 x3

    D. Roll-outs
    x15 x3


    Sore throat since Wednesday evening. Adductors are incredibly sore (probably from Wednesday's kettlebell swings). Left knee is still a bit sensitised (distal quad tendon insertion), left wrist has been a bit more painful the last couple of days, lower-back (particularly right side) is still stiff and sensitised (particularly to lumbar extension).
     
  2. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Insert American where you say Greeks and there you go. (to a lesser degree, that is).

    What do you think about punishing those who's ancestors performed atrocities?
     
  3. miaou

    miaou barely keeping it together

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    Punishment for something your ancestors did is illogical. Having to provide some sort of reparations could be perfectly reasonable, though.

    Let's assume that your ancestors stole a bunch of gold from your neighbours, and proceeded to invest that in order to buy land, build houses, found enterprises, etc. A few generations later, you are born into riches but the grandchildren of the grandchildren of your neighbours are born into poverty. You have perpetrated no wrong, therefore there are no logical grounds for you being punished. But wouldn't it be fair for you to have to give part of your riches to your neighbours?
     
  4. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Investing into the community in order to provide some sort of environment to better empower those neighbors.
     
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  5. miaou

    miaou barely keeping it together

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    Monday, February 12

    Rower + SkiErg + AssaultBike

    500m + 500m + 1000m

    Kettlebell Swings
    20 x20 x3

    DB Curl & Press
    10/15/17.5/17.5’s x8+8

    Hang Power Cleans
    60/80/90 x3
    100 x1 (left wrist pain)

    A. Squat
    80/100/120 x8 (last rep paused)

    B. Face Pulls
    GRN x15 x3

    Bench Press
    100x3
    110/115 x2
    105/103/103 x5

    A. Good Mornings
    60/80/80 x8

    B. Ring Rows
    x20 x3

    A. Dips
    x15/15/20

    B. Chin-Ups
    x13/13/15

    A. Incline DB Flies
    12.5’s x20 x3

    B. W’s
    5’s x20 x3

    C. GHD Sit-Ups
    x15 x3

    D. Roll-Outs
    x15 x3


    Throat is still pretty shitty, been messing with my sleep and giving me trouble swallowing food.
     
  6. miaou

    miaou barely keeping it together

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    It is a fair point that the form those reparations should take, in order to produce real benefit to those harmed, isn't necessarily handing out cash and can be a matter of discussion.

    I guess my main point is that, while punitive punishment is definitely unreasonable, if you as an individual have significantly benefited from your ancestors' atrocities while the descendants of those harmed have been received some type of significant loss from it, then, assuming you are currently in a more advantageous socioeconomic position, then you do owe them some type of debt because their harm has benefited you. Therefore, you should be morally responsible to repair that damage, at least to an analogous degree than the benefit you received from it.
     
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  7. miaou

    miaou barely keeping it together

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    Wednesday, February 14

    Rower + SkiErg + AssaultBike

    500 + 500 + 1000 m

    DB Curl & Press (both arms)
    10/15/17.5 x10

    A. Alternating Incline DB Press
    17.5's x15+15
    30's x10+10 x3

    B. Ring Rows
    x15 x3

    Deadlifts
    100/120/140 x10

    A. Ring Dips
    x10 x4

    B. Ring Chin-Ups
    x10 x4

    A. Lateral DB Raises
    7.5/10/10's x20

    B. Glute-Ham Raises
    x12 x3

    C. Ring T's + Y's
    x10+10 x3

    D. Strict Sit-Ups
    x12 x3

    E. Hollow Rocks
    x12 x3

    F. Seated Rounded-Back Good Mornings
    20/30/40 x10


    I've been doing the ring dips with a supinated lockout and it's still very challenging for me.
     
  8. miaou

    miaou barely keeping it together

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    Friday, February 16

    Rower + SkiErg + AssaultBike

    500m + 500m + 1.000m

    A. Kettlebell Swings
    20 x15 x3

    B. DB Curl & Press
    12.5/15/17.5's x10+10

    Hang Power Cleans
    80/90/90 x5

    A. Paused Bench Press
    80/90/100/100 x6

    B. Face Pulls
    GRN x15 x4

    Squat - last rep paused
    100/120/140 x6

    A. Ring Dips
    x8 x3

    B. Pull-Ups
    x12 x3

    A. Jefferson Curl
    8/8/12 x3

    B. Incline DB Flies
    10/15/17.5's x20

    C. T's
    5/7.5/7.5's x20

    D. Fitball Crunches
    x15 x3

    E. GHD Sit-Ups
    x15 x3


    A bit of low-back pain (in the swings and the hang cleans), some wrist pain, otherwise fine.
     
  9. miaou

    miaou barely keeping it together

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    Saturday, February 17

    Shoulder Resistance-Band Complex

    x2 sets


    2 sets of that complex actually takes more than a full hour to complete. But it seems to make my shoulders happy, so...
     
  10. miaou

    miaou barely keeping it together

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    Monday, February 19

    Rower + SkiErg + AssaultBike

    600m + 600m + 1,200m

    A. DB Curl & Press
    10/15/17.5/17.5's x8+8

    B. Kettlebell Swings
    16/20/24 x20

    Hang Power Cleans
    80/90/95/95/90 x3

    A. Bench Press
    80/90/100/105/105/105 x5

    B. Face Pulls
    GRN x15 x4

    Squats
    100/120/140/150 x6

    A. Ring Dips
    x10 x3

    B. Ring Chin-Ups
    x10/10/15

    A. Seated Rounded-Back Good Mornings
    20/30/40 x10

    B. Incline DB Flies
    10/15/15's x30

    C. Strict Sit-Ups
    x12 x3

    D. W's
    5's x30 x3

    E. Roll-Outs
    x20 x3


    Left knee (distal quad tendon insertion) is still sensitised, but the pain goes away after a good warm-up, probably tendonitis/overuse. Meh.

    Got a low-back spasm, this time on the left side, at the second 95kg set of hang power cleans, even though reps were pretty easy. I guess my low-back is generally a mess these days. Meh.

    150kg for 6, with a pause at the last rep, was pretty easy even though I haven't been squatting any substantial weights in recent weeks. I'd probably have loaded the bar with 160, instead, if it wasn't for the low-back spasm.
     
  11. miaou

    miaou barely keeping it together

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    Wednesday, February 21

    Rower + SkiErg + AssaultBike
    600+600+1200 m

    A. DB Curl & Press
    10/15/17.5's x10+10

    B. KB Swings
    16/20/24 x20

    A. Alternating Incline Press
    17.5's x15
    30's x10 x2

    B. Ring Rows
    x18 x3

    A. Deadlifts
    100/120/140 x10

    B. Squat Snatch-Grip Press
    20 x10 x4

    A. DB Bench Press - feet on bench
    30's x15/15/18

    B. Chin-Ups
    x12/12/15

    A. Jefferson Curls
    8/12/16 x5

    B. Lateral DB Raise
    10's x20 x3

    C. Glute-Ham Raises
    x10 x3

    D. Ring T's & Y's
    x10++10 x3

    E. Fitball Crunches
    x20 x3

    F. Hollow Rocks
    x15 x3


    I'm generally trying adding some "weird ROM" exercises (namely seated rounded-back good mornings, Jefferson curls, ring dips with supinated lock-out and squat snatch-grip presses) to see how my body responds to them.


    Bodyweight during training = 89 kg.
    (late morning, no breakfast, just a bit of chocolate milk during the workout)
     
    Last edited: Feb 23, 2018
  12. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Moar nudez would bring all the boys to your yard.
     
  13. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Yup.
     
  14. miaou

    miaou barely keeping it together

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    Friday, February 23

    Rower + SkiErg + AssaultBike

    600+600+1200m

    A. DB Curl & Press
    10/15/17.5/17.5's x8+8

    B. Kettlebell Swings
    16/20/24 x20

    Hang Power Clean
    80 x5
    90 x3
    100 x2
    110 x1
    120 xF
    100 x3 x2

    Squat - last rep paused
    100/120/140/160 x5

    Bench Press
    80/90 x5
    100 x3
    110 x2
    120/125 x1
    130 xF
    110 x3/3/5
    90 x10 paused

    A. Good Mornings
    40/60/80 x10

    B. Pull-Ups
    x14/14/16

    A. Ring Dips
    x8/8/10

    B. Ring Chin-Ups
    x8/8/10

    C. Face Pulls
    GRN x18 x3

    D. Seated Rounded-Back Good Mornings
    20/30/40 x10

    A. Incline DB Flies
    10/15/17.5's x20

    B. T's
    7.5's x20 x3

    C. Strict Sit-Ups
    x12 x3

    D. GHD Sit-Ups
    x12 x3


    I'm starting to get pretty fucking tired after these training sessions. I don't know if these are too much or if I'm getting old or what, but they're starting to seriously kick my ass in terms of general exhaustion for the next 24-48 hours.

    @Aleks Sytsevich @NurseKnuckles I took this two days ago (Wednesday evening):
    [​IMG]
     
    Last edited: Mar 7, 2018
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  15. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Sweet Jesus Tittyfucking Christ.
     
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  16. golvmopp

    golvmopp Always outnumbered, never outgunned

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    I'm doing a 360 and promptly moonwalking the fuck out
     
  17. miaou

    miaou barely keeping it together

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    Saturday, February 24

    Shoulder Resistance-Band Complex

    2 sets




    They did ask for "nudez".
     
    Last edited: Feb 24, 2018
  18. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    #dislike
     
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  19. LatFlare

    LatFlare EADC

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    You gotta spoiler those noodz or my gf is gonna think something weird is going ono_O
     
  20. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Dear God!
     

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