Finnegan's Wake

[finnegan]

Nice hack squatting Finnegan, 375 * 5 would be really impressive, good luck.

Thanks. Your post in the other Squat thread convinced me on this one.

 

[bacon]

Nice log man. You are one beastly fucker.

 

[finnegan]

Deadlift
250 x 5. 1 set
375 x 5, 3 sets (PR)
425 PR attempt (fail, couldn't lock it out)
350 x5, 1 set

Hack Squat
350 x 5, 1 set
375 x 1

Zercher Squat
250 x 5, 5 sets

Leg Raise Crunches
15, 5 sets

Impressions: I was off today. Definitely felt weak. Stayed up too late last night making it to Brown Belt on here. This will be a split workout. I'll do the Saxon Side Bends and BORS tonight after work, as well as some active recovery.
PR deadlift attempt failed. I got the weight up, but couldn't lock it in. Oh well, something to work toward. I ended up ditching the gloves after this attempt, and don't think I'll be putting them back on. Grip was much better without them.
Nearly killed my radio when I missed the collar on a Zercher. Took a chunk out of the handle and destroyed the antenna. So much for my "safe" method. I'll be making some sawhorses this weekend.

 

[finnegan]

125 lbs is a pretty serious jump between your sets in deadlifts, maybe a better idea to warm up in stages, then go for the Max attempt, then go for the rep PR.

Well done though, I am sure you will get it soon.

How did you think the hack squats felt?

Tougher than I thought. The set of 350 set was okay, but the 375 rep put some strain on me. I think I'll stick w/ 350 x 5 for a bit.
Thanks for tip on the DL.
Also, I think next time I'll split up the DLs and the squats instead of the DLs and the BORs.. My grip was nuked by the time I did the Hacks, so I switched to the Zerchers.

 

[finnegan]

Deadlift
250 x 5. 1 set
375 x 5, 3 sets (PR)
425 PR attempt (fail, couldn't lock it out)
350 x5, 1 set

Hack Squat
350 x 5, 1 set
375 x 1

Zercher Squat
250 x 5, 5 sets

Leg Raise Crunches
15, 5 sets

Impressions: I was off today. Definitely felt weak. Stayed up too late last night making it to Brown Belt on here. This will be a split workout. I'll do the Saxon Side Bends and BORS tonight after work, as well as some active recovery.
PR deadlift attempt failed. I got the weight up, but couldn't lock it in. Oh well, something to work toward. I ended up ditching the gloves after this attempt, and don't think I'll be putting them back on. Grip was much better without them.
Nearly killed my radio when I missed the collar on a Zercher. Took a chunk out of the handle and destroyed the antenna. So much for my "safe" method. I'll be making some sawhorses this weekend.

Pt 2.

Active Recovery
Heavybag Zercher Squats
75lbs x 12, 3 sets
Hack Squats
225 lbs x 12, 3 sets
Straight Leg Good Mornings
80 lbs x 12, 3 sets

Lifts
BORs
145 x 5, 1 set
175 x 5, 1 set
200 x 5, 1 set
225 x 5, 4 sets

Saxon Side Bends
20 lbs dumbells x 15, 5 sets

Impression: I felt much better tonight. I ate heavier than normal today, and I felt good. I'm going to have adjust my diet for my new activity level, as I am probably way under what I need (2200-2400 a day currently)

 

[finnegan]

Morning Cardio: Bas Rutten Thai Boxing CD
Three minute rounds x 7, total time: 28 minutes

Legs were a little tight from last night's squatting, but otherwise a good A.M. workout.

 

[fat_wilhelm]

I love that you're hitting the Zerchers with conviction already. Such a great movement. If flexibility allows, try some Zercher deads from the floor some time (start light). Absolute killer.

 

[finnegan]

Impromptu Deadlift today at work
Industrial Battery Sumo Deadlift/ Hold
204 lbs x 3 x 45 seconds, 1 set.

One of the machines at work broke down, and I had to lift the battery off of its carriage.
The battery weighed 204 lbs (actually, it is 3 connected batteries that total this). It reminded me of lifting my anvil, and I felt the BORs from last night doing this. I'm counting it as a PR, cause I couldn't do this 4 months ago.

 

[finnegan]

I love that you're hitting the Zerchers with conviction already. Such a great movement. If flexibility allows, try some Zercher deads from the floor some time (start light). Absolute killer.

Yeah, I'm digging these. I can't wait to see what my takedowns in sub grappling are going to be like after a couple of months doing these.

 

[finnegan]

Upper Body Workout, Pt 1.

Bench Press
225 x 5, 1 set
250 x 5, 1 set
280 x 5, 4 sets
300 x 3, 1 set

Isometric Pushups
35 seconds each position w/ 60 sec rest, 1 set

Dumbell One Arm Snatch
30 x 5, 2 sets
60 x 5, 5 sets
65 x 3, 1 set
70 x 0 (fail)

Leg Raise Crunches
15, 5 sets

Impressions: Bench was about normal, so no surprises on it. The dumbell snatches, on the other hand, are awesome. I definitely enjoy this exercise, and will incorperate it from now on. It took me a couple of attempts to get my feet placed correctly, but once I got the mechanics of the lift down, I didn't really have a problem after that.
Pt. 2 will be tonight (OP, Hammer Curls, some cardio)

 

[finnegan]

Upper Body Workout, pt 2
OP
80 x 5, 2 sets
135 x 5, 4 sets
150 x 5, 1 set

Hammer Curls
30 x 5, 2 sets
60 x 5, 5 sets

"Spartan Bars" (don't know the real name, see description below)
35 x 10, 3 sets
60 x 10, 2 sets
85 x 6, 1 set

Cardio (done in four minutes)
pushups 20, 4 sets
BORs 135x20, 4sets
Hindu Squats 20, 4 sets

Impressions: Holy Shit! Okay, my workout partner came up with a nice idea. He stood the bar up (total load, 70 lbs) so it pivoted on the ground. He pushed the weight at me diagonally. I would catch it with one hand, have to pull it back and across my body into my other hand, and I would then push it at him. This was fine at low weight, but when we started putting more plates on the top end only, it got hard really fast. He dubbed these "Spartan bars" cause it reminded him of some of the old Gymnasium type two man exercises. Anyway, give these a shot.

OP was nice and easy. I'll gain quickly in this as I just started doing them. I'll be moving up to 150lbs x 5 at 4 sets next workout.

Hammer curls are hammer curls.

This cardio routine is something I got out of Men's Health. It wasn't bad. Their routine called for pullups, but I don't have a bar; so I figured that BORs would be an okay substitute. I'll use it when Bas gets old.

 

[Cap'n]

I'll use it when Bas gets old.

The Bas never gets old!!!!

Once you can do the 3 minute full body workout and say it's getting old. Then you're allowed to say that. Blasphemy I say!

 

[mschatz]

125 lbs is a pretty serious jump between your sets in deadlifts, maybe a better idea to warm up in stages, then go for the Max attempt, then go for the rep PR.

Agreed. I always have better results when my warmup sets are very close to the PR i am hoping to get

 

[finnegan]

No sub grappling tonight, so I did this instead:
Bas Rutten Thai Boxing 3 minute rounds w/ new cardio stuff

Rd 1: Dumbell Snatches (35lbs x 20 each arm) Dynamic Rows <Underhand Grip> (115 lbs x 20) Pushups (20)
Rd 2: Bas's Instructions
Rd 3: Repeat of round 1
Rd 4: Bas's Instructions
Rd 5 Repeat of round 1
Rd 6 Bas's Instructions
Rd 7: Repeat of round 1

Floor Sweepers (135 lb barload) x 15

Its been a while since I've felt drunk during a workout. My legs were shaking and I was definitely in endorphin land on the last two rounds. This was a killer cardio workout, and I feel it was diverse enough to simulate grappling/ MMA. Any suggestions/ substitutions?
The Floor Sweepers is something I've never tried before. Didn't really feel them much, but then again I wasn't really feeling anything much at that point.

 

[bacon]

Having tried the floor sweeps on several occasions, I'm with you on this one. There are much better ways to work your core.

 

[finnegan]

I am a Golden God today.

Deadlift
205 x 5, 1 set
255 x 5, 1 set
305 x 5, 1 set
345 x 5, 1 set
405 x 3, 1 set (didn't rest enough on this one)
425 x 1 PR

BORs <underhand grip>
135 x5, 2 sets
185 x 5, 1 set
205 x 5, 1 set
235 x 5, 1 set (my bodyweight)
245 x 5, 1 set

Zercher Fuckin' Squats
135 x 5. 2 sets
205 x 5, 1 set
225 x 5, 1 set
250 x 5, 1 set
275 x 5, 1 set PR

Impressions: I was on today.I ramped up my lifts (thanks again Gordon) and broke two PRs. The Zerchers in particular were nice. They are definitely my favorite squat.
Getting the 425 DL was also nice. Not wearing the gloves really helped, as my grip was good throughout the day.
On today's BORs (yeah, I know. I've done way too many of these this week) I used the underhanded grip. It makes it a lot easier on my elbow. I think I'll substitute Dynamic Rows instead, as this would allow optimal muscular contraction with minimal elbow compression.

 

[finnegan]

Short Term Goals

1 RM

Deadlift: 470 (2x bodyweight) within 3 months. +45lbs
Bench Press 325 within 3 months. +10 lbs
Zercher Squat get some sawhorses and find out my 1rm. I suspect it to be around 315.
Hack Squat 405 within 3 months. +30

Reps
Deadlift 425 x 5 within three months. +4 reps
Bench Press 300 x 5 within one month. I can do this now, but not consistently.
Zercher Squat 300 x 5 within one month.
Hack Squat: 375 x 5 within 3 months. + 4 reps.

 

[fat_wilhelm]

You keep a nice log. Love the variety and the unconventional movements, and the Jerry Springer "Final Thought" is a nice touch. 'Grats on the PR's!

 

[Brando]

Awesome work, man. I foresee lots of fun at Finnegan's Wake.

 

[fat_wilhelm]

If fat_willhelm reads this: could you do Zercher deadlifts straight from the ground first time you tried them? I gave them a shot the first time the other day, and I could only hook my elbows under the bar when it was 12 inches off the ground, the weight came up fast enough, but i couldn't get any deeper. Is this something thats going to improve or am I stuck doing them out of racks?

First time I tried them, yes, I could do them -- I think I worked up to 275 and have gotten up to 325 since then.

It's never easy. I have to take a wider stance and really wiggle and work my arms under the bar. On heavier sets, the bar wants to roll back down my forearms as I come up, so it requires a decent pull speed and concentration on keeping the hands elevated. The payoff is wonderful, though, when you're walking around with ridiculously bruised arms during the following week and everyone thinks your a strung out junkie.

12" isn't bad. That's not so far off from a floor start. Do them like that for a few sessions and then start lowering the bar in small increments. Some good dynamic stretching just prior to Zercher deadlifts seems to help me, too.