-
Xenforo Cloud is upgrading us to version 2.3.8 on Monday February 16th, 2026 at 12:00 AM PST. Expect a temporary downtime during this process. More info here
No Rest for the Weary
- Thread starter CRZA
- Start date
- Joined
- Oct 30, 2011
- Messages
- 123
- Reaction score
- 0
orange, training spring. I only bought that one, so when I say vulcan gripper, its always with a orange sprint.
Hopefully some day I will kill the top level and will have to buy a official one
cool i got both the orange and black spring
the black is serious business!
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
haha, thanks man, appriciate it!
lol, yes. I dont like messy programming documents,PM me your program and I can make you an excel version!
I'm bored at work and I can't access your word document.
Edit: nvm. your word doc is quite organized! I was expecting words haha.
Thanks for the offer though
Im sure it is!cool i got both the orange and black spring
the black is serious business!
Cleans:
57.5 x 3
67.5 x 3
77.5 x 3
Deadlifts
110 x 3
150 x 2
160 x 1 doh
180 x 1
200 x 1
belt on
150 x 5 doh
170 x 5
Front Squats, paused on pins
60 x 5
80 x 5
85 x 5
Shrugs
85 x 10
90 x 10
95 x 10
Hip thrusts
110 x 10
120 x 10,10
Ab roller
bw x 15 x 3
planks + 15 x 1 minute
Vulcan gripper
1/1 x 12 - 2/2 x 8, 3/3 x 5, etc
7/6 x 1R, 1L
7/7 x 1R
3/3 x 12,12
Pinch
20+20kilos x 25ish seconds
with thick gloves x one rep,
stretchings goood
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Bench Press, paused
bar x 10
40 x 5
60 x 5
80 x 5
90 x 1
100 x 1
87.5 x 14 TnG
lol. Went for 15 and my right arm managed to lock it out, but my left arm didnt, so I had no choice but to fail. doh'
Press
bar x 5
40 x 5
60 x 3
65 x 3
Push Press
70 x 10 x 3
done in 10minutes
EDT 10 minutes
Chins bw x 5,5,5,5,5,5
Incline db press 17.5kg x 20,10,10,10,10
Curls
bar x 10
30 x 10
35 x 10
40 x 10
bar x 10
40 x 5
60 x 5
80 x 5
90 x 1
100 x 1
87.5 x 14 TnG
lol. Went for 15 and my right arm managed to lock it out, but my left arm didnt, so I had no choice but to fail. doh'
Press
bar x 5
40 x 5
60 x 3
65 x 3
Push Press
70 x 10 x 3
done in 10minutes
EDT 10 minutes
Chins bw x 5,5,5,5,5,5
Incline db press 17.5kg x 20,10,10,10,10
Curls
bar x 10
30 x 10
35 x 10
40 x 10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
haha, im trying man
Ran yesterday, 20ish mins.
Conditioning getting way better, so thats good
Edit: my lower back, right foot and right knee have been feeling some pain lately. It comes and goes. Nothing serious, but good to note it down.
Hang cleans
40 x 2
62.5 x 5 x 2
Squats
62.5 x 5
80 x 5
100 x 3
120 x 3
140 x 10 = 1400
130 x 10 = 1300
120 x 10 = 1200
belt off
110 x 10 = 1100
110 x 10 = 1100
= 6100
DONT stretch psoas before squats, it sucks
Depth needs some work. Feel like strenght is there, just need to be more aware of depth
I will treat these 10's sets with more respect this time around, meaning I wont increase the weight untill Im completely sure I can handle the weight. So trying to minimize technical errors
Rows
60 x 5
70 x 5
75 x 5
80 x 5
60 x 15
Negative ham raises
bw x 5 x 5
hamstring rape
Ab rollouts
bw x 5
+10 x 3 x 5
psoas stretch
jump rope, 2min
Pretty easy day. But better to start light, than regret later.
Ran yesterday, 20ish mins.
Conditioning getting way better, so thats good
Edit: my lower back, right foot and right knee have been feeling some pain lately. It comes and goes. Nothing serious, but good to note it down.
Hang cleans
40 x 2
62.5 x 5 x 2
Squats
62.5 x 5
80 x 5
100 x 3
120 x 3
140 x 10 = 1400
130 x 10 = 1300
120 x 10 = 1200
belt off
110 x 10 = 1100
110 x 10 = 1100
= 6100
DONT stretch psoas before squats, it sucks
Depth needs some work. Feel like strenght is there, just need to be more aware of depth
I will treat these 10's sets with more respect this time around, meaning I wont increase the weight untill Im completely sure I can handle the weight. So trying to minimize technical errors
Rows
60 x 5
70 x 5
75 x 5
80 x 5
60 x 15
Negative ham raises
bw x 5 x 5
hamstring rape
Ab rollouts
bw x 5
+10 x 3 x 5
psoas stretch
jump rope, 2min
Pretty easy day. But better to start light, than regret later.
Last edited:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
hah, not really, but thanks
Jum rope, 5min
Press
bar x 10
30 x 5
40 x 5
60 x 3
67.5 x 5
Push Press
75 x 1
85 x 1
75 x 11
Screamed like a madman on this set. Wanted 12, but was spent after 11
Press
60 x 5
55 x 5
55 x 5
Bench press, paused, close grip
75 x 10
60 x 10,10
55 x 10
50 x 10
Plate extensions x 20kg x 20
Vulcan gripper
1/1 x 10
2/2 x 10
3/3 x 10
4/4 x 10
5/5 x 10R, 8+2L
6/6 x 12R
5/5 x 7+3L
7/7 x 1R
Chins
bw x 5
+7.5 x 5,5
+10 x 5
curls bar x 50reps
Vulcan gripper 2/2 x 20 x 3
Stretching done in between some sets. roughly 9 sets.
appropriate gym clothes
L
LegioTitan
Guest
I felt a great disturbance in the force and knew that Lydia had been posted in here.
Carry on.
Carry on.
- Joined
- Oct 16, 2010
- Messages
- 11,119
- Reaction score
- 414
Say whaaaaaaaa ?
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
just the regular lunge stretch.
When I stretch my psoas, I can usually feel that ive stretched it a while after, and if I then squat, where the psoas shortens I feel a stingy sensation and it hurts a bit.
But this might just be me and is purely my own opinion. I do stretch it afterwards though. And sometimes I do SMR as warm ups, which doesnt "irritate" it.
When I stretch my psoas, I can usually feel that ive stretched it a while after, and if I then squat, where the psoas shortens I feel a stingy sensation and it hurts a bit.
But this might just be me and is purely my own opinion. I do stretch it afterwards though. And sometimes I do SMR as warm ups, which doesnt "irritate" it.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Cleans
40 x 3
62.5 x 3
72.5 x 3
80 x 1
Squats
60 x 3
80 x 3
110 x 3
130 x 2
150 x 1
belt
160 x 1
------
180 x 3 = 540
170 x 3 = 510
170 x 3 = 510
belt off
150 x 3 = 450
150 x 3 = 450
= 2460
Big depth issues today, things that might help:
Start warm sets with belt earlier, as technique is slighlty different.
more awareness of depth
chest more up, and less forward lean
descent faster
If I dont manage to fix it, I will cut down the weight a good amount and work from there
Pause squats
110 x 2 x 5
Deficit deadlifts, one plate deficit
110 x 3
140 x 4 x 2,
1 minute rest
Kirk shrugs
70 x 3 x 10
Ab roller
bw x 5
3 x 5 x 15kg
40 x 3
62.5 x 3
72.5 x 3
80 x 1
Squats
60 x 3
80 x 3
110 x 3
130 x 2
150 x 1
belt
160 x 1
------
180 x 3 = 540
170 x 3 = 510
170 x 3 = 510
belt off
150 x 3 = 450
150 x 3 = 450
= 2460
Big depth issues today, things that might help:
Start warm sets with belt earlier, as technique is slighlty different.
more awareness of depth
chest more up, and less forward lean
descent faster
If I dont manage to fix it, I will cut down the weight a good amount and work from there
Pause squats
110 x 2 x 5
Deficit deadlifts, one plate deficit
110 x 3
140 x 4 x 2,
1 minute rest
Kirk shrugs
70 x 3 x 10
Ab roller
bw x 5
3 x 5 x 15kg
no fitness chick,
Last edited:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Ill post in your log, kotriz!
Bench Press, paused, wideish grip
bar x 10
50 x 5
70 x 5
90 x 3
105 x 1
95 x 11
Press
40 x 5
60 x 2
70 x 3
Push Press
70 x 2
75 x 8 x 3
10 minutes
Vulcan gripper
2/2 x 8
3/3 x 5
4/4 x 3
5/5 x 3
6/6 x 3R, 1L
7/7 x 3R nice
EDT 10minutes
Chins bw x 5,5,5,5,5,5,5
Incline db press 17.5 x 20,15,15,10,10
Curls
bar x 8
32.5 x 8
37.5 x 8
42.5 x 8
Vulcan gripper 3/3 x 20,20,10L - 12R
Pinch holds 20+20 with and without gloves
notes:
trained late today, roughly 8.20.
i know, she probably doesnt lift.
Bench Press, paused, wideish grip
bar x 10
50 x 5
70 x 5
90 x 3
105 x 1
95 x 11
Press
40 x 5
60 x 2
70 x 3
Push Press
70 x 2
75 x 8 x 3
10 minutes
Vulcan gripper
2/2 x 8
3/3 x 5
4/4 x 3
5/5 x 3
6/6 x 3R, 1L
7/7 x 3R nice
EDT 10minutes
Chins bw x 5,5,5,5,5,5,5
Incline db press 17.5 x 20,15,15,10,10
Curls
bar x 8
32.5 x 8
37.5 x 8
42.5 x 8
Vulcan gripper 3/3 x 20,20,10L - 12R
Pinch holds 20+20 with and without gloves
notes:
trained late today, roughly 8.20.
i know, she probably doesnt lift.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
well, its good that you come for the lifting and not just the women! 
MiaouMD warm up
Jump rope, 5min, not continuous
Such a great video, I love MMA, but seriously how many mma fighters possess the rythm, and footwork of a boxer.
Hang cleans
40 x 2
62.5 x 4 x 2
Squats
40 x 3
60 x 3
80 x 3
belt
110 x 3
130 x 3
150 x 2
175 x 5 = 875
160 x 5 = 800
160 x 5 = 800
belt off
140 x 5 = 700
140 x 5 = 700
= 3875
Pin squats
110 x 3 x 3
Front Squats, raised heel
70 x 2
100 x 5 x 3
Rows
60 x 5
72.5 x 5
77.5 x 5
82.5 x 5
62.5 x 15
Ab roller
bw x 3 x 20
Plank +20kg x 1 minute
Notes
Alot more grueling than it looks like. My abs will be sore tomorrow.
Front squats still suck and always will
Squat form felt great today, depth wasnt bad either. All the weights felt almost equally heavy, I dont know if thats good or bad, haha.
Squat technique reminders:
Chest uuup
Keep the weight on the lateral side of the foot(spread the floor), this makes my knees go out. Go faster, so I dont waste energy with a slow descent, and think Hooly shit this is heay. Push head back into the bar. Elbows down is also a good cue.
MiaouMD warm up
Jump rope, 5min, not continuous
Such a great video, I love MMA, but seriously how many mma fighters possess the rythm, and footwork of a boxer.
Hang cleans
40 x 2
62.5 x 4 x 2
Squats
40 x 3
60 x 3
80 x 3
belt
110 x 3
130 x 3
150 x 2
175 x 5 = 875
160 x 5 = 800
160 x 5 = 800
belt off
140 x 5 = 700
140 x 5 = 700
= 3875
Pin squats
110 x 3 x 3
Front Squats, raised heel
70 x 2
100 x 5 x 3
Rows
60 x 5
72.5 x 5
77.5 x 5
82.5 x 5
62.5 x 15
Ab roller
bw x 3 x 20
Plank +20kg x 1 minute
Notes
Alot more grueling than it looks like. My abs will be sore tomorrow.
Front squats still suck and always will
Squat form felt great today, depth wasnt bad either. All the weights felt almost equally heavy, I dont know if thats good or bad, haha.
Squat technique reminders:
Chest uuup
Keep the weight on the lateral side of the foot(spread the floor), this makes my knees go out. Go faster, so I dont waste energy with a slow descent, and think Hooly shit this is heay. Push head back into the bar. Elbows down is also a good cue.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Jump rope
Press
bar x 8
40 x 5
50 x 3
60 x 3
70 x 1
75 x 1
Push press
75 x 2
80 x 1
90 x 1
80 x 6
Press
65 x 5
60 x 5
55 x 5
Press felt good, push press not so much
Close grip paused bench,no feet
bar x 5
50 x 3
75 x 10
70 x 10
60 x 10,10
50 x 10
Plate extensions
25 x 20
Vulcan Gripper
1/1 x 10
2/2 x 10
3/3 x 10
4/4 x 8
5/5 x 10
6/6 x 3L, 10R
Chins
bw x 5
+5 x 5
+10 x 5
+12.5 x 5
bw x 10
Vulcan gripper
3/3 x 20
2/2 x 20
Pinch 20+20 x two sets held for time, w/ gloves and without gloves
Curls bar x 30,30
Press
bar x 8
40 x 5
50 x 3
60 x 3
70 x 1
75 x 1
Push press
75 x 2
80 x 1
90 x 1
80 x 6
Press
65 x 5
60 x 5
55 x 5
Press felt good, push press not so much
Close grip paused bench,no feet
bar x 5
50 x 3
75 x 10
70 x 10
60 x 10,10
50 x 10
Plate extensions
25 x 20
Vulcan Gripper
1/1 x 10
2/2 x 10
3/3 x 10
4/4 x 8
5/5 x 10
6/6 x 3L, 10R
Chins
bw x 5
+5 x 5
+10 x 5
+12.5 x 5
bw x 10
Vulcan gripper
3/3 x 20
2/2 x 20
Pinch 20+20 x two sets held for time, w/ gloves and without gloves
Curls bar x 30,30
