Finnegan's Wake

Core Conditioning Circuit
Circuit was repeated 5 times. 10 second "rest" between exercises, 15 second rest between circuits.

25 lbs Medicine Ball Floor Slams x 20
150 lbs Sandbag Shouldering x 6 (3 each side)

Totals: 100 slams, 30 sandbag shoulders

Finisher: 100 Maul swings into tire (alternated every 10 swings)

Impressions:
This was a short and brutal circuit that left my legs virtually untouched. I've worked them a lot lately, and feel that I've been neglecting the core/ back as far as conditioning goes.

Pointer: use three or four interlocking puzzle mats stacked on top of one another to get a homemade-from-a-basketball style medicine ball to bounce. It did quite nicely, and I got into a good rhythm after only a few slams.
Also, the same mats will bounce your tire all over the place, so don't use them for tire work unless you like a moving target.
 
Oh see, I actually thought you were swinging the blade into the tire. I only thought so cause I figured you'd use a sledgehammer otherwise.
 
I need to pick up another sledge. My old one got the handle cut off to 12" for my first St. Wilhelm's vid. I liked it so much for blacksmithing/ levering purposes, I never replaced the handle. The maul is the heaviest thing on the longest stick I own. My 15 lbs Battle axe is on loan to a local theater right now as well.
 
Time to buy a foam roller. Fuck me!
My slamming muscles are sore as hell right now, and the DOMs from the deadlift finally hit.
 
I'm just happy someone else knows what a maul is, silly bama chopping with a maul
 
Do you use chalk regularly when you deadlift?

I get a lot out of straps. I can definitely hold on to way more with straps. However I mostly use straps to save my grip for heavy gripper work as I cannot seem to do both. I also use straps on secondary exercises from time to time so grip is not an issue at all.

very nice deadlift PR!
 
I got foam roller from Elite FTS and it's 19.99 with free shipping and handling and it's way bigger than the one at the gym.....pretty good quality...I'd get it now while the deal is in place....
 
DEVILsSON said:
Do you use chalk regularly when you deadlift?

I get a lot out of straps. I can definitely hold on to way more with straps. However I mostly use straps to save my grip for heavy gripper work as I cannot seem to do both. I also use straps on secondary exercises from time to time so grip is not an issue at all.

very nice deadlift PR!
Click to expand...

Chalk is a necessity right now on virtually every lift I do. It is 100 degrees with no fan/ AC, etc. where I lift. I can get by with a couple of sets before the sweat starts, but after that, I chalk everything just to be able to lift.
As far as a raw lift, I've done 470 without straps or chalk before, but I've yet to be able to repeat that. My holding grip strength is much less than my pulling ability, but I'm working on it. I've thickbarrred my dumbells, do towel pullups, etc. I'll be adding in static holds/ farmer's walks when Fall gets here.
 
You can get a foam roller for $5 at K-mart.
 
Definition manly: See Finnegan's Log.


Something about swinging a maul balde with blade facing TOWARDS you is screaming no fear.
 
bacon said:
You can get a foam roller for $5 at K-mart.
Click to expand...

Thank you, kind citizen. The only place I've seen them in retail was Target. Never looked at K Mart. I got my bench there for 35 bucks though. I'm waiting on the 59.99 power cages.
 
jk3004 said:
Something about swinging a maul balde with blade facing TOWARDS you is screaming no fear.
Click to expand...

Also has Darwin award potential though, something about the potential to be found holding the same maul that is implanted in your face...
 
I'm waiting on the 59.99 power cages.
Click to expand...

When I imagined what your $35 bench looked like....I saw a pot-metal nightmare with torn padding. But when I saw it in your zercher vid, I was kinda impressed. It looks stout.
 
bacon said:
When I imagined what your $35 bench looked like....I saw a pot-metal nightmare with torn padding. But when I saw it in your zercher vid, I was kinda impressed. It looks stout.
Click to expand...
Its held up against some decent weight so far. I have no complaints about it yet.

And yeah, I really need a sledge hammer. I'll pick one up this weekend at a flea market. Now that I think about it, has anyone ever done conditioning with a sawed off sledge? You have to go down further with it, and could add in rotational work as well...
I may give this a try with my 12 pounder and see how it goes.
 
Right now I am trying to figure out the swedish word for "foam roaller".. I would feel ridiculous ordering such a simple thing from the states...
 
The internet says its called a "skum rullat".

Hej sp
 
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