Finnegan's Wake

[finnegan]

Here's some good advice from out buddy Keith Wassung.

http://www.martygallagher.com/riverhorse/riverhorse_more/234_0_14_0_C/

Thanks. The only thing that didn't cover was the wrists. Bent, or straight?
edit: nevermind. I tried out myself.

 

[finnegan]

Grip Work/ Experiments

Hanging holds (Body Weight + clothes = 242 lbs) <overhand grip>
45 seconds
41 seconds
38 seconds
38 seconds
31 seconds

Hanging Holds <over/ under grip>
33 seconds

OHP (now with stagger stance)
135 x 5, 2 sets
145 x 5, 2 sets
165 x 5, 1 set

Chinups
1, 3, 5, 7, 5 Total: 21

Impressions On the hanging holds, I gripped my pullup bar, and kicked my step out from beneath me. I held until my fingers were pryed off the bar. 3 minutes rest between each set. The over/ under grip felt real strong, even at the end of the workout; but when it failed, it failed fast. My sup hand just died on me in the last three seconds.

The stagger stance on the OHP as well as some of the form tips from the Wassung article definitely made a difference. Thanks again, Bacon.

 

[finnegan]

Conditioning
Bas Rutten 3 minute Muay Thai rounds/ exercises

Exercises: Pullups: 10 Jumping Squats: 20 Pushups: 20 Crunches: 50

Rd 1: instructions
Rd 2: exercises
Rd 3: instructions
Rd 4: exercises
Rd 5: instructions
Rd 6: exercises
Rd 7: instructions

Totals: 30 pullups, 60 Jumping Squats, 60 pushups, 150 crunches

Impressions: Nothing to really say. This is a decent conditioning scheme. I'll be switching it up a bit more for a couple of weeks.

Oh, and I have doms in my hands from last night's grip work. That sucks a lot.

 

[finnegan]

Pic of the big stone we erected over the weekend. Nothing really for scale. This was taken about 30-40 feet from it. Weight: estimated 2 tons.

 

[finnegan]

Back/ Legs, Pt 1

Zercher Deadlifts
135 x 8
185 x 8
205 x 8 +1 single (lost my balance, had to dump it)
225 x 8
235 x 8 (my current bodyweight)
245 x 8
265 x 5 (could have done more, but lost balance again)

Hack Squats
135 x 8
205 x 8
255 x 8
300 x 8 (lost a callous on the fifth rep. That sucked.)
325 x 6 (3 and 3 singles)

Misc: a few Dynamic rows, some pullups, etc.

Impressions Zercher Deadlifts, I think, just became my favorite lift. I had to elevate the plates about 6 inches off the floor to get under them (rested the bar on two cinder blocks), but otherwise they felt really good once I got the mechanics down. I was happy to get 265, cause as we all know, that is the cut off weight for the Heavyweight division in American MMA. Good stuff.
The Hack squats felt off today. Don't know what was up with them, I just wasn't strong on this lift today. Losing a callous didn't help.

 

[finnegan]

Here are the other two we put up. Estimated weight: about 400-500 lbs. For scale, check out the tire tracks. Each stone is also buried about 18 inches in the ground.

 

[gauntman]

Very cool work with the stones! It's like weightlifting, and also, a monument.

 

[finnegan]

Deadlift
265 x 8
285 x 8
300 x 8
325 x 8
350 x 8 (5, 3 singles)

Zercher Deadlift
285 x 1
300 x 1 PR

Weighted Pullups
BW x 5
BW+5 x 5
BW+ 10 x 5
BW + 15 x 5
BW +20 x 3
BW +25 x 2

Dynamic Rows
155 x 8
175 x 8, 2 sets
195 x 8
205 x 8

Impressions: I felt strong tonight, so I went ahead to see what I could pull with the Zercher Deadlift. In between sets of normal DLs and Dynamic Rows, I did the Zercher Deadlifts. I got both 285 and 300 up, and I know I'll be improving these on a day when I'm fresh.
Weighted pullups were rough. I had to really fight through these.
As a side note: I had what would be considered an Out of Body Experience doing the 300 rep of Zercher Deadlifts. I saw myself as if from the side as I rocked back onto my heels to complete the lift. I may have to found a religion based around this lift now (or drink more water. One of the two.)

 

[finnegan]

Congratulations on the 300 lbs!

I am going to have to try these now.

Thanks. This is a weird, brutal lift. I love it!

Tips on Zercher Deadlifting for Inflexible Bastards Like Us: Stand up a couple of cinder blocks on end and rest the bar on them. It elevates the plates about 6 inches from the floor. I couldn't do these if it was any lower (although I was more flexible this time).

Hook your arms first, then position the legs. If you can't do it, raise the bar. I make a fist with my left hand, and put my right hand behind it on this lift. It seems to help stabilize the weight a bit more for me.

Try not to scare the neighbors with savage, primal grunting when you lock the lift out.

 

[bacon]

Anyone tend to wobble when doing Zercher squats? On all three sets I had the plates sliding around on both sides. Sure I could use clips, but.....well, ok I'll use clips.

 

[Cap'n]

Thanks. This is a weird, brutal lift. I love it!

Tips on Zercher Deadlifting for Inflexible Bastards Like Us: Stand up a couple of cinder blocks on end and rest the bar on them. It elevates the plates about 6 inches from the floor. I couldn't do these if it was any lower (although I was more flexible this time).

Hook your arms first, then position the legs. If you can't do it, raise the bar. I make a fist with my left hand, and put my right hand behind it on this lift. It seems to help stabilize the weight a bit more for me.

Try not to scare the neighbors with savage, primal grunting when you lock the lift out.

Good pointers. I'll be trying these either today or tomorrow.

 

[finnegan]

Anyone tend to wobble when doing Zercher squats? On all three sets I had the plates sliding around on both sides. Sure I could use clips, but.....well, ok I'll use clips.

I just about faceplanted trying out the deads. It gets easier as you do them.

 

[finnegan]

Bench Day
OP (strict)
105 x 8
125 x 8
135 x 8
145 x 8, 2 sets

Close Grip Bench Press
205 x 10
225 x 8
235 x 8, 3 sets

Incline Bench Press
205 x 10, 2 sets
205 x 8, 3 sets

Chinups
3,3,3,5,5,5,7,7,7 Total: 45

Anvil Walk
135lbs Anvil x 60 seconds walking, 60 seconds rest between walks.
8 walks.

Misc: 135 lbs barbell walk, some really light hammer curls, plyo punches (1,2s) with the bands.

Impressions My form was better on the OP today. I decided to add in a couple of sets of incline benches to bolster this movement, as well as my bench. Its been awhile since I moved the pin. When I went to take it out, I saw that it was bent. Luckily, I'm a blacksmith w/ an anvil and hammer 20 feet away.
For grip work, I was going to do some barbell walking when I realized that my anvil would give me one hell of a workout. I've already done anvil clean and presses before, so I figured I'd try this out. It was a good grip workout, and my forearms are killing me.
Eventually, I want to do a lap around the block with it.

 

[finnegan]

Submission Grappling
1 1/2 hours.

Clinch work/ takedown defense was much improved. My core is definitely getting a lot stronger. Still got tossed alot, but that was due to my lack of Judo skills more than anything. Pushing/ Pulling/ Torquing power was noticably better than two weeks ago.
I need to work with a Greco guy to get some better clinch technique. As is, I normally get a Thai clinch and then kind of go "Would of had you." in my mind before switching to something else.
Sub defense was okay tonight. I didn't get caught in anything, so that is a bonus. Didn't get any off either though.

 

[the_w1se]

were you working directly from a thai clinch? or double under hooks, over under?

 

[Braziluvr]

Nice lifts dude.

 

[finnegan]

were you working directly from a thai clinch? or double under hooks, over under?

Both. I can get the Thai clinch on my sparring partners pretty much at will, but that doesn't really help me in sub grappling format. I can toss them off balance, but that is about it.
Double underhooks was a breeze today. I just lifted them back to standing whenever they went for a takedown (that is, when I was fast enough to sprawl). Over-under is usually where I get tossed from, so I try to avoid that whenever possible.

To Braziluvr: Thanks.

 

[finnegan]

Blacksmithing: Helmet Making
2 hours.

Impressions: Busted out the forge today. I attempted to make a Corinthian style helmet, but the materials and tools I had to work with led to something "Corinthian-esque". It is not a functional piece by any means. More of costuming. It has three small tiki torches and deer antlers attached to the back, and can be pierced by a nail. I'll get pics up when I can.

 

[finnegan]

Yes, those are Tiki torches, and yes, they will be on fire. No, it wasn't my idea.

 

[the_w1se]

helmet looks kickass. yeah over under with your strength you could really toss some people far. have you guys gone over trips or throws yet?