Finnegan's Wake
- Thread starter finnegan
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Zercher Squat
205 x 20
235 x 20 PR
(the rest were done at the end of the workout)
235 x 3
255 x 3
275 x 3 + core gave up
Cleans
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5
Chinups
25 (5x5)
Impressions:
20 reps of Zercher squats at 205 and then at bodyweight (235) was fun. Fun as in I can't remember what I did for the 3 minutes afterwards. Good stuff.
The cleans were good today. Grip was strong and speed was there. I was happy with them.
I planned on doing 300x3 of Zercher squats on the final set, but my core wasn't having any of that. Legs were still strong, but that was about it.
205 x 20
235 x 20 PR
(the rest were done at the end of the workout)
235 x 3
255 x 3
275 x 3 + core gave up
Cleans
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5
Chinups
25 (5x5)
Impressions:
20 reps of Zercher squats at 205 and then at bodyweight (235) was fun. Fun as in I can't remember what I did for the 3 minutes afterwards. Good stuff.
The cleans were good today. Grip was strong and speed was there. I was happy with them.
I planned on doing 300x3 of Zercher squats on the final set, but my core wasn't having any of that. Legs were still strong, but that was about it.
SmashiusClay
Avatar of Cyttorak
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Last time I did 20 reps squats I realised afterwards that I was rather light-headed and decided to sit down in case i fell over, it was then that I realsied I was lying on the floor in the centre of the powerrack. I think 20 rep zercher squats sound like way too much fun not to beat myself up with.
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I guess that is another good thing on the Zerchers: you wake up laying on the bar instead ot the bar laying on you.
SmashiusClay
Avatar of Cyttorak
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Nah, I actually finished the set and reracked the bar. Besides that's one of the major pros of a powerrack, you can go for broke and if all else fails bar gets taken by the pins.
Damn I love powerracks.
Damn I love powerracks.
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Conditioning
Bas Rutten 3 minute Thai Boxing Rounds/ Burpees/ pushups/ crunches
Rd 1: instructions
Rd 2: 20 burpees, 20 pushups, 20 crunches
Rd 3: instructions
Rd 4: 20 burpees, 20 pushups, 20 crunches
Rd 5: instructions
Rd 6: 20 burpees, 20 pushups, 20 crunches
Rd 7: instructions
Impressions: Not too bad. I still had a bit too much wind left at the end. I think I'll up the numbers by 5 on the exercises, as my striking was both fast and hard throughout the session. The only thing that suffered was some legwork,but after 20 rep Zerchers and burpees, I'll not be too hard on myself today.
Bas Rutten 3 minute Thai Boxing Rounds/ Burpees/ pushups/ crunches
Rd 1: instructions
Rd 2: 20 burpees, 20 pushups, 20 crunches
Rd 3: instructions
Rd 4: 20 burpees, 20 pushups, 20 crunches
Rd 5: instructions
Rd 6: 20 burpees, 20 pushups, 20 crunches
Rd 7: instructions
Impressions: Not too bad. I still had a bit too much wind left at the end. I think I'll up the numbers by 5 on the exercises, as my striking was both fast and hard throughout the session. The only thing that suffered was some legwork,but after 20 rep Zerchers and burpees, I'll not be too hard on myself today.
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Thought about it. I'm non committal and undecided, which means I have no business entertaining any serious thoughts on the matter. I've got a big list of "if only"s.
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Just occurred to me that some of you guys might find these interesting. They are guides to making a variety of weapons that should only take about an hour to do with minimal skill/ and a couple of common power tools. They aren't meant to withstand medieval combat, but they will certainly fuck up an intruder.
Finnegan's Guides to Improvised Weapons
Mace
http://www.sherdog.net/forums/showthread.php?t=544604
Flails
http://www.sherdog.net/forums/showthread.php?t=560477
Spears
http://www.sherdog.net/forums/showthread.php?t=551340
Death Whips (prison specialty)
http://www.sherdog.net/forums/showthread.php?t=565024
Halberds
http://www.sherdog.net/forums/showthread.php?t=574182
I'll add links as I make the threads. Soon to come: various types of armor, good shields, war hammers, battle mauls, and misc. polearms.
Finnegan's Guides to Improvised Weapons
Mace
http://www.sherdog.net/forums/showthread.php?t=544604
Flails
http://www.sherdog.net/forums/showthread.php?t=560477
Spears
http://www.sherdog.net/forums/showthread.php?t=551340
Death Whips (prison specialty)
http://www.sherdog.net/forums/showthread.php?t=565024
Halberds
http://www.sherdog.net/forums/showthread.php?t=574182
I'll add links as I make the threads. Soon to come: various types of armor, good shields, war hammers, battle mauls, and misc. polearms.
SmashiusClay
Avatar of Cyttorak
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I'll stick with my 3 section staff, it'll beat the snot out of someone, it's just there's a 50% chance its me.
Although I did handmake a rather nice manrikusari (SP?) out of pipe and chain, that fitted back together into one self contained unit. Went from an 8" inconspicuous looking pipe to 4 feet of whirling pain with a flcik of the wrist.
Although I did handmake a rather nice manrikusari (SP?) out of pipe and chain, that fitted back together into one self contained unit. Went from an 8" inconspicuous looking pipe to 4 feet of whirling pain with a flcik of the wrist.
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These will come in handy after modern civilization collapses, thanks. I'll keep them until 2112....
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Bench Press
205 x 5
225 x 5
255 x 5
275 x 5
300 x 5
Strict OHP
95 x 5
135 x 3
145 x 3
155 x 3
160 x 3
165 x 3
Dumbell Bench Press
55 x 8
75 x 8
95 x 8
Grip Work (dumbell holds)
95 lbs for around 45 seconds or so.
Impressions: Its hot out there.
205 x 5
225 x 5
255 x 5
275 x 5
300 x 5
Strict OHP
95 x 5
135 x 3
145 x 3
155 x 3
160 x 3
165 x 3
Dumbell Bench Press
55 x 8
75 x 8
95 x 8
Grip Work (dumbell holds)
95 lbs for around 45 seconds or so.
Impressions: Its hot out there.
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- Aug 26, 2004
- Messages
- 7,688
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Purchases today:
Straps (Harbinger)
Chalk (climbing chalk. I understand that it is the same stuff as lifting chalk, correct?)
CoC #2 grippers (ordered)
I got these two items for a couple of reasons. The straps and chalk I got becasue my grip is lagging behind my pulling power, and I don't want to slow down on it. Secondly, it is hot in my dungeon, and sweat is becoming a problem.
However, not to completely wimp out, I ordered the CoC grippers so I can keep up on the grip work. I don't expect to be able to close them at first, but we'll see.
Straps (Harbinger)
Chalk (climbing chalk. I understand that it is the same stuff as lifting chalk, correct?)
CoC #2 grippers (ordered)
I got these two items for a couple of reasons. The straps and chalk I got becasue my grip is lagging behind my pulling power, and I don't want to slow down on it. Secondly, it is hot in my dungeon, and sweat is becoming a problem.
However, not to completely wimp out, I ordered the CoC grippers so I can keep up on the grip work. I don't expect to be able to close them at first, but we'll see.
mschatz
Hamma: I has it
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Those weapon making threads are awesome. Im hiking a 60 mile leg of the John Muir Trail this July, and im considering making some of your toys to protect me from bears, mountain lions and moonshine-addled red necks. Im leaning towards the spear just for the reach advantage. Suggestions?
