Strength in Interesting Places

[MIDMOBOX]

Barbell bicep curls 35kg x10, x10, x10

this is all that matters

 

[JauntyAngle]

this is all that matters

Yeah, and I've been really neglecting my curls lately- I only did them once in the entire 3 weeks I was at home, even though I was in the gym 5/6 days a week. I am sure it's why my strength and athleticism have declined so significantly.

 

[MIDMOBOX]

I did just arm day today. It felt so good. Almost had to break out the lifting gloves it was so intense.

 

[JauntyAngle]

I did just arm day today. It felt so good. Almost had to break out the lifting gloves it was so intense.

Arm day is great. But it is challenging. Not only is it the most athletically demanding and the most difficult in terms of pure strength, it is also the most difficult from a programming perspective. How many different types of curls should you do? How to balance size and strength work (sets of 12) with sculpting work (sets of 20)? How to balance bicep work with tricep work? Biceps are most important, but big triceps are a great platform for the gunz and really contribute to overall python size. How many exercises should you do before you rep out? What exercise should you rep out with? If I really knew the answers to these questions, the level of athleticism I could reach...

 

[MIDMOBOX]

I keep it simple and focus on muscle confusion. I normally would do three movements for both triceps and biceps as I agree that the tricep is needed to contain the awesomeness that is the bicep muscle itself. But tonight I was short on time and only fit in two. I also tend not to shoot for scupting rep schemes as until I reach 20" I might as well not even consider myself worthy of calling what I'm doing curlz.

I am sure due to the intensity of this singular workout my deadlift went up at least 10 lbs if not more.

(you did notice I do all my arm days while standing on a bosu ball?)

 

[scoopj]

I keep it simple and focus on muscle confusion.

I agree with this. Sometimes I'll set up on the dip bars pretending that I'm going to do a set of dips, but then I'll hop off really quickly and go do some curls. My muscles are in complete shock!! :icon_evil

 

[JauntyAngle]

Kabul: Week 1, workout 2

Warmup
2 mins on C2 rower, dynamic stretching, shoulder dislocations

T3 Overhead Press (3s day)
20kg x5
25kg x3
30kg x2
40kg x1
55 kg x3
55 kg x3
55 kg x3
54 kg x3
54 kg x3
Total Tonnage = 0.819 tonnes (untimed)

5/3/1 Deadlift
80kg x3
101kg x5
115kg x3
128kg x7 (AMRAP set)

Chins
BW x5
+10kg x3
+15kg x2
+20kg x1
+25kg x0 (f)
BW x5

Bonus-tastic lifting action
Assisted GHR x6, 17.5kg dumbbell tricep extension x6
Assisted GHR x6, 17.5kg dumbbell tricep extension x6
Assisted GHR x6, 17.5kg dumbbell tricep extension x6

Warmdown
Sun Salutation A x5


* * * *
Notes
- I was thinking about going heavier for the top set and mildly regretted it as it went up easily. But I figure that slow, steady progression is good.
- Deadlifts were fine. Deload next week and then increase the weight: 5/3/1 style.
- Wanted to see how heavy the chins would go. +20kg was easy.At +25kg it was easy to get my chin close to the bar, but it just wouldn't go over. Annoying.
- It is awesome how bad I am at tricep extensions; I can't even do them at the current weight with full ROM and a smooth motion. It will take another few tries at this weight to do then properly. Really pleased about this though. As I always say, if I find a massive weak spot like this, I can make myself stronger quickly and easily.
- Doing sun salutations after lifting felt great. Must do this more.

 

[DrBdan]

Have you seen Rippetoe's recent video about lying tricep extensions? You might find it useful since you're adding them in.

Starting Strength

At the very least you get to watch Rip flex his biceps

 

[KnuckleSangwich]

I posted in my log but a 6-8" thickwalled PVC pipe would be a great foam roller. They're actually said to be a lot more "intense" then a regular roller because there's no give at all (capt. obvious). Hurts like a bitch but it does a great job.

 

[JauntyAngle]

I posted in my log but a 6-8" thickwalled PVC pipe would be a great foam roller. They're actually said to be a lot more "intense" then a regular roller because there's no give at all (capt. obvious). Hurts like a bitch but it does a great job.

Cool- there are some plumbing supply stores close to the sports stores I buy from in Kabul. I can probably pick one up on Thursday. Thanks.

 

[KnuckleSangwich]

Cool- there are some plumbing supply stores close to the sports stores I buy from in Kabul. I can probably pick one up on Thursday. Thanks.

Not a problem. As long as you're not STTD I'm here to help.

 

[JauntyAngle]

Not a problem. As long as you're not STTD I'm here to help.

I would like to hereby certify that I am not STTD. If proof is needed, I have numerous videos of me struggling with weights that he wouldn't even warm up with.

 

[JauntyAngle]

Have you seen Rippetoe's recent video about lying tricep extensions? You might find it useful since you're adding them in.

Starting Strength

At the very least you get to watch Rip flex his biceps

Wow... those are some peaked biceps. That's a great video. I will definitely add those at some point.

 

[JauntyAngle]

Kabul: Week One, Workout Three

Warmup
1 min on c2 rower, some dynamic stretching

T3 Squat (3s day)
20kg x5, x5
40kg x3, x5
65kg x2, x2
85kg x1
95kg x1
111 kg x3
108kg x3
106kg x3
105kg x3
103kg x3
Timed Offering to Sq

 

[VoodooPlata]

Hey thar! I was at the gym with my friend today and finally convinced him that he should have a log so as to actually make some fucking progress (though he's training hard). Here it is, if you'd like to drop by and encourage a n00b to the ways of Sherdog :icon_chee

http://www.sherdog.net/forums/f49/krafts-log-1745535/#post56568857

 

[JauntyAngle]

A lot of people say to me "Jaunty, what are your three favourite books?" and I say to them "My three favourite books are the three best books, of course". And they say "But isn't liking a book subjective?" And I say "No. It isn't. There are three books that are the best books, and they just are the best. It's not a matter of opinion, any more than the magnitude of Planck's constant is a matter of opinion." And they say "Really, that sounds a little far-fetched. What are these best books then." And I say the truth, which is

3rd best book (in absolute terms, irrespective of your opinion, or anyone else's):

2nd best book- fact, plain and simple:

The best book in the world, deal with it:

I hope this post has helped you to clear up some misconceptions about what the best books in the world are.

 

[scoopj]

"How to Avoid Huge Ships" is an engrossing read. Here is an online article with a reference to it.

Avoiding Ships

 

[LitteringAnd]

Not enough kettlebell work in here. You are never going to get functional.

 

[JauntyAngle]

Not enough kettlebell work in here. You are never going to get functional.

Unfortunately we don't have Kettlebells here. But I am more than happy to liven up my log with some of the greatest KB action of the 20th Century.

How about sports? When Muhammad Ali famously knocked out George Foreman, in an argument about who could use the only kettlebells in Zaire:

Or that great day when man first walked on the moon. How many people have previously noticed in the pictures that Neil Armstrong brought his Kettlebells with him?

And the triumph of the human spirit. What carried the day at Iwo Jima? Obviously the fact that the GIs were so functionally strong and conditioned from using the kettlebells they carried with them.

But Kettlebells aren't always a source of happiness. Let's not forget the famous image of the Vietnamese monk who burned himself in front of Vietnam's only set of Kettlebells in protest at the Vietnam war:

 

[Jester]

this log is gold, haha