Finnegan's Wake

Active Recovery/ Cardio (Bas Rutten 3 min Muay Thai rounds)


Rd 1 Deadlifts 185 x 20 Zercher Squats 115 x 20 Pushups 20
Rd 2 Bas
Rd 3 repeat rd 1
Rd 4 Bas
Rd 5 Repeat rd 1
Rd 6 Bas
Rd 7 Repeat rd 1

Totals:
Deadlift 185 x 20, 4 sets
Zerchers 115 x 20, 4 sets
Pushups 20, 4 sets

Impressions: I like doing active recovery like this. It is a good all around cardio workout and I know this is going to translate well into conditioning. This will be my basic active recovery set up plan. I feel I could go more tonight as the Deadlifts didn't kick my ass nearly as much as the dumbell snatches, but I shall resist.
 
Conditioning
Once again, its Bas time. Some people run, I do Bas variations.

Rd 1:Dumbell Snatches 35 lbs x 20 each arm, rest 15 seconds, complete the round
Rd 2:Burpees x 20, rest 15 seconds, complete the round
Rd 3 Dumbell Snatches 40 lbs x 20 each arm (hate!) rest 15 seconds, complete round
Rd 4 Burpees w/ pushups x 20, rest 15 seconds, complete the round
Rd 5 Dumbell Snatches 35lbs x 20 each arm, rest 15 seconds, complete the round
Rd 6 Burpee-esque movements x 20, rest 15 seconds, complete the round
Rd 7 Dumbell Snatches 35 lbs x 20, rest 15 seconds, complete the round

Totals:
Dumbell Snatches: 35 x 20, 3 sets 40 x 20, 1 set.
Burpees: 60
Impressions: For a better explanation of this: I would start each round with the exercise listed. After completing it, I would wait 15 seconds and then finish the round doing whatever striking combinations Bas was ordering. It was a decent workout, but not as good as the previous circuits I've been doing.
This was the first time I'd done burpees in numbers. Those bastards sneak up on you. More aptly, they come charging at you like a bull who sees red. I'll keep trying out a variety of ways to use the Bas system. I love it as a base, but there is a lot more you can do with it.
 
Upper Body pt 1
Bench Press
205 x 5
255 x 5
275 x 5
285 x 5
300 x 5

Dumbell Snatch
35 x 5
45 x 5
55 x 5
60 x 5
65 x 5
70 x 5 (major improvement PR, + 5 reps)

OP (bad idea, got greedy)
135 x 5
145 x 5
155 x 5
165 x 0, two attempts

Leg Raise crunches
15, 5 sets

Impressions: I tried out a couple of new ideas for the OP today. Needless to say, it didnt work. I put my collars on the top set of holes on the bench and tried to press off of it. It was just way to awkward of a position, and I couldn't get the right angles. It didn't help that I got greedy and tried to jump back onto the weights too fast. I was taking about 1 minute rests on this circuit w/ 2 minutes at the end before the next sets. After the failure on the OP, I calmed the hell down and let my muscles recover. Since this is a split workout anyway, I'll pick up the rest of the OPs tonight.

The dumbell snatches are coming along nicely. I've been doing a lot of them, and its paying off with a higher PR.

This 5 x 5 scheme is okay, but I'll probably alternate between it and doing 5 sets of 5 reps at the same weight. It just doesn't feel the same, but I'll give it a try.
 
finnegan said:
Upper Body pt 1
Bench Press
205 x 5
255 x 5
275 x 5
285 x 5
300 x 5

Dumbell Snatch
35 x 5
45 x 5
55 x 5
60 x 5
65 x 5
70 x 5 (major improvement PR, + 5 reps)

OP (bad idea, got greedy)
135 x 5
145 x 5
155 x 5
165 x 0, two attempts

Leg Raise crunches
15, 5 sets

.
Click to expand...

Part 2

Strength Workout

Hammer Curls
55 x 5, 1 set
60 x 5, 1 set
65 x 5, 1 set
70 x 5, 1 set
75 x 5, 1 set

OP
95 x 5, 1 set
115 x 5, 1 set
135 x 5, 1 set
155 x 5, 2 sets
165 x 5, 1 set

15 minute rest

Conditioning Workout/ Active Recovery
Bas Rutten Muay Thai, 3 minute rounds/ lifts
Lifts for this workout:
Bench Press 205 x 15 Hack Squats 185 x 15 Hammer Curls 30 x 20
Rd 1 lifts
Rd 2 instructions
Rd 3lifts
Rd 4 instructions
Rd 5 lifts
Rd 6 instructions
Rd 7 lifts

Totals: Bench: 205 x 15, 4 sets Squats: 185 x 15, 4 sets Hammer Curls: 30 x 20, 4 sets

Impressions Good workout tonight. I was pleased with this second go at the OP. I took my time and let myself recover for it. The hammer curls are coming along nicely. On the conditioning end, I am very pleased. My form didn't fatally break down until rd 6, and I still had some power in my punches throughout. My bench form didn't break, and I'm sore but not thrashed. The Hack Squats were included to hit my legs a little tonight.
For full disclosure, I did start taking Redline tonight. It seemed to give me a decent bit more wind.
 
Back/ Legs
Deadlift (wide grip)
225 x 5
275 x 5
325 x 5
375 x 5
405 x 5, (3, 2 singles)

Dynamic Rows <underhand grip>
95 x 5
115 x 5
135 x 5
165 x 5
225 x 5
245 x 5

Zercher Squats

185 x 5
205 x 5
225 x 5
255 x 5
275 x 5
305 x 5

Zercher Deadlift
205 x 1 (after 3 failures)

Impressions My hands hurt a lot. Grip was shit. The wide grip Deadlifts were a bit frustrating, but they were okay. The weird leverage at higher weight really nuked my grip today.

Dynamic Rows were just pure hate on my hands. The jump in weight was due to me laying off of them for the last two sets of DLs, and letting my grip recover.

Zercher Squats were good today. I finished up the 5 x 5, and still had a lot left, so I decided to go for a 1RM. I ended up doing 5 reps instead. I've been undercutting the weights on these it seems. 305 was rough, but not horrid.

Zercher Deadlifts are the most difficult lift I've tried yet. I had to elevate the weights about 10 inches to get under the bar. After a lot of wiggling, stumbling, breaks in form, and general chance for grievious personal harm, I got the bar up.

Overall, I'm not too bad off today. Sub grappling (or if it is canceled; another Bas circuit) shouldn't be too bad tonight.
 
does the active recovery seem to help alot with doms? seems like it is. Does it just basically consist of lighter lifting with some conditioningthrown in
 
Your zercher squats are manly.
 
the_w1se said:
does the active recovery seem to help alot with doms? seems like it is. Does it just basically consist of lighter lifting with some conditioningthrown in
Click to expand...
Since I've been doing this basic scheme Heavy lifting in the morning, active recovery/ conditioning in the evening) I've yet to have really crippling doms. I've got a little in my chest, and some in my upper back, but nothing that would sideline me.
 
finnegan said:
Zercher Deadlifts are the most difficult lift I've tried yet. I had to elevate the weights about 10 inches to get under the bar. After a lot of wiggling, stumbling, breaks in form, and general chance for grievious personal harm, I got the bar up.
Click to expand...

Yar, yar!
 
fat_wilhelm said:
Yar, yar!
Click to expand...
I felt more like a ninja than a pirate doing these. I felt like I had to sneek up on the weight and lift it when it didn't see me as opposed to boarding it and having my way with its vessel.
 
Take a very wide stance. Yes, you do have to really work your arms under the bar to get position, but if you practice and work on flexibility, you'll get it. Then, you'll be scooping guys up off the mat like they're children.
 
fat_wilhelm said:
Take a very wide stance. Yes, you do have to really work your arms under the bar to get position, but if you practice and work on flexibility, you'll get it. Then, you'll be scooping guys up off the mat like they're children.
Click to expand...
For some reason, these are very inspiring words...
Seriously, I'm going to work on this. As far as a direct Lifting-MMA translation, I think the Zercher stuff is the best I've seen yet. Expect more Zercher DLs in the future.
 
awesome lifting.

How bad is the bruising after the Zerchers on the insides of your elbows?
 
DEVILsSON said:
awesome lifting.

How bad is the bruising after the Zerchers on the insides of your elbows?
Click to expand...
Not too bad. I wrap a towel around the bar. callouses on the hands may be badass, callouses on the insides of the elbow, not so much...
 
Bas Rutten 3 minute Muay Thai rounds/ Lifts: Conditioning
10 rounds today. Lifts: BORs: 135 x 20 Dumbell snatches 30 x 20, pushups x 20

Rd 1 lifts
Rd 2 instructions
Rd 3 lifts
Rd 4 instructions
Rd 5 lifts
Rd 6 instructions
Rd 7 lifts
Rd 8 instructions
Rd 9 lifts
Rd 10 instructions

Totals:
BORs: 135 x 20, 5 sets
Dumbell snatches: 30 x 20, 5 sets
Pushups: 20, 5 sets

Impressions: My arms are blasted. 10 rounds wasn't too bad, but I doubt I'll do this too often, especially before work. The last set of lifts was brutal to push through, especially the snatches.
 
Zerocrew1984 said:
ohhh the bas rutten exercises.....good luck man!

whats finnegan?
Click to expand...
My screen name is from the James Joyce book, Finnegans Wake, which was, in turn, inspired by the Irish song of the same name.
 
Today's bench/ snatch/ hammer curl exercise will be the last heavy lift for a couple of weeks. Its Firetending season, and I've got to cut down and haul out at least 2 tons of wood this weekend, chop up enough for 150 + people's personal firepits on the festival grounds, and then prep the pile (6 foot wide x 6 foot tall w/ decorative kindling pushing the pile up to about 10 feet) for lighting. Next weekend, I'll set it on fire, tend it for 8 hours, get drunk when the sun comes up, sleep for two hours, and do it all again for three straight days.

I'll be packing my St. Wilhelm's shirt. I'll try to track down a digital camcorder if I see anything off the wall I want to do. It will be interesting to see how much easier wrestling the logs is going to be this year. I know the Zerchers directly translate to carrying big logs around.
 
Sounds like a good time. Have fun, man.
 
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