workout 4-25

[fa_jing]

Not feeling great this morning, but I never let that stop me.

"EDT" - Total 20 reps L/R pistols in 15 minutes, holding a 53lb. kettlebell.

5, 5, 4 HSPU Just head to ground, not full range or anything.

1 x 10 pushups

Some dynamic tension chest

BW ~ 180lbs

[Ford Prefect]

Pretty **** good. I've been doing pistols with clubbells lately. You should see how much your strength is effected when trying to do a head cast while doing a pistol. Pretty nasty.

I'm in the middle of a move, so my place is a wreck. I'm doing a straight up bodybuilder routine this week and then I'll be in my new place. It has 8.5' ceilings in the basement, so I have a nice area for my own home gym. I'm getting a power rack, dip station (parellel bars), and bench soon, and then I'll get a rowing ergometer, versa climber, stationary bike, and treadmill in the winter. I figure while it's warm, I'dd do all my cardio outside because the gym membership is being cancelled.


http://store.yahoo.com/exercise/yuk0028.html?AID=10283340&PID=1374120

http://www.store.yahoo.com/exercise/peii33-megatuff-combo-straight-vertical-dip-mtf0029.html

http://www.store.yahoo.com/exercise/peii07-megatuff-flat-bench-with-incline-mtf0007.html

Well the power rack and dip station is coming in a few weeks. I have to hold off a little for the bench. Then I cancel my membership and save $720/year. Boo yah.

I'll take pictures and post them when it's all set up in another month or so. I just got a digital camera. ;)

[fa_jing]

sounds nice. :)

[rubthebuddha]

ford -- nice gear, except the dippy setup seems a bit expensive for only a dippy setup. i've seen less expensive ones with a pullup structure as well. i doubt it's anywhere near as robust as the one you're going for, but almost 300 buttons for dips (and the accompanying core work, i know) is rather spendy.

i do, however, want that power rack. and i don't even squat. :D

[IronFist]

a. Nice power rack. It even has a pullup bar on top.

b. I wouldn't get the dip station, but that's just me. You can get those combination pullup/dip stations (like the one on the of "warrior diet" ads) for less, I think. The one you're looking at is probably a bit more sturdy, but I don't like dips very much so I wouldn't pay $220 for that.

c. I can't believe the bench is so expensive. I'd get the rack and the bench, and forget the dip station. Just do skull crushers on the bench, instead.

Where are you gonna get barbells from? Are you getting any dumbells?

[Toby]

Originally posted by Ford Prefect
Then I cancel my membership and save $720/year.
Wtf? The most expensive gyms around here go for ~$700/yr, and that's in Australian pesos. I was paying $200/yr which went up to $300/yr in 5 yrs at the uni gym, which is one of the cheapest. But US$720?! Wow.

Anyway, I thought you were married now? What, did you win Lotto as well? Getting a Concept II ergo - one of the new ones? Nice setup. My power rack (Body Solid) is similar. One thing that ****es me off is that the holes stop too far off the ground. I haven't yet done DL from the pegs, but I might like to someday. Not gunna happen unless I hire a plasma cutter and cut new slots out of the rack.

Here's mine (http://www.bodysolid.com/BSStrength/FreeweightSystems/WPR78/WPR78.html), but I would've preferred this one (http://www.bodysolid.com/BSStrength/FreeweightSystems/WPR82/WPR82.html), or this one (http://www.bodysolid.com/BSStrength/FreeweightSystems/WPR382P4S/WPR382P4S.html)

Check out the MSRP on that monster rack! Even the pro rack was heaps more than mine when converted to Aussie pesos. Should've waited until now, when we've finally got a good exchange rate again. Still, I'm happy with mine. Wide enough for nice pullups and not so wide that I'm hitting the plates on the rack too often. My bench (http://www.bodysolid.com/BSStrength/SpecializedStations/PowerBenches/WFB350.html) was $270 IIRC, which is good with the exchange rate. Pretty nice one. I didn't feel the need for incline or decline after doing them for years, so I was happy with a flat one. Plus commercial incline/decline ones always seem to end up wonky so I didn't want that. KISS.

Oh yeah - impressive pistols fa_jing! I can't even do one unweighted yet, and that's with squatting and DLing around 1.7 x BW.

[IronFist]

Originally posted by Toby
wonky

lol I've never heard that before. :D

[IronFist]

Originally posted by fa_jing
"EDT" - Total 20 reps L/R pistols in 15 minutes, holding a 53lb. kettlebell.


How's that work? You just do pistols whenever you feel like it until you get to 20? 20 on each side, right? So that's like a little more than 1 on each side per minute?

[Toby]

Originally posted by IronFist

lol I've never heard that before. :D Probably an Australianism. Wonky == loose, wobbly, crooked, broken, etc. Commonly used as in "He had a wonky eye" for someone with an eye problem, like a lazy eye.

[Serpent]

Common in England too, so probably more a "Colonialism" than an "Australianism". ;)

[Ford Prefect]

Iron and Rub,

I'm getting that dip stand because it can also act like parellel bars. I'd be able to do V-holds and transfer to handstands and stuff with it.

Toby,

The gym has all the amenities: pool, b-ball court, indoor tennis courts, saunas, steam rooms, jacuzzi's, etc. I'm still looking for a pool membership so I can keep swimming though.

[rubthebuddha]

serpie and tobers -- we use wonky in washington state as well. i think ironfist just needs to get out more. :D

[Ford Prefect]

Rub, I've never heard wonky either. You callin me a loser! :mad: haha!

Well you bastids forced me to change my mind on the dip stand. I really don't need to get one and I'm sure I could weld myself a set of paralell bars if I get the itch. This is the final tally... It comes to $1,1,60 with shipping. I'll place the order next week once I'm officially "moved" in. I'm going to buy 6 45 lbs plates, 2 10 lbs, 2 5 lbs, and 2 2.5 lbs (I already have 2 25's) in addition to what I have here. I'm gettin bumper plates! Woohoo!

http://store.yahoo.com/exercise/tro0539-10kg-green-bumper-plate.html

http://store.yahoo.com/exercise/tro0541-20kg-blue-bumper-plate.html

http://www.store.yahoo.com/exercise/bsi0020.html

http://store.yahoo.com/exercise/bsi0004.html

http://store.yahoo.com/exercise/yuk0028.html

http://store.yahoo.com/exercise/aob-2000b-usa-made-original-texas-powerbar.html

I'm pumped now. This on top of my chains, bands, sled, clubs, kettlebells, etc. I can start accepting members!

[rubthebuddha]

you've been accepting my member for months now. :eek:

smart person for nixing the dippies. instead, use a corner in your kitchen countertop -- it's nice and simple. can't quite do the same core work, but you can do a lot of it on your rack, etc.

[Ford Prefect]

lol! I hate when I set myself up like that.

[fa_jing]

Originally posted by IronFist


How's that work? You just do pistols whenever you feel like it until you get to 20? 20 on each side, right? So that's like a little more than 1 on each side per minute?

Yes, 20 each side. The EDT protocol just calls for a total # of reps in a total time, but my experience is that it definitely matters how you break it into sets and reps.

For instance, if I did 5 reps consecutively on my right leg, and then 5 reps on my left leg, that would be a lot harder than alternating every rep until I got to 5 total reps each leg.

Generally I stuck to sets about every 1.5 minutes without being real exact, and used a similar pattern of sets/reps to what I have done before in order to gauge my progress.

FWIW, this time it was: (L/R unless otherwise indicated )

2/2 + 2/2 + 3/3 + 3/3 + 2/2 + 2/2 + 2/2 + 1/1/1/1(L/R/L/R) + 1/1 + 1/1

= 10 sets. Set #8 was alternating between left and right up to 2 total reps as you can see.

[fa_jing]

8 HSPU

1 x 10 Front squat + Jerk (48KG)

7, 6, 5, 4, 3, 3 Double Snatch (48KG) (no rack)

Rack walk, not to failure

1 x 5 double bent over row plus static hold in top position

1 x 20 pushups (difficult)

BW 179 lbs

[Ford Prefect]

Didn't do jack. I was up until 2am doing a mail merge for my wedding invite envelopes. It was an exercise in patience.

[fa_jing]

BW ~ 179lbs

Lots of rest since the last workout, slept well last night too. Been stressed out lately looking for a job. Went to the Kettlebell club hoping to set some PRs.

Warmup - some joint mobility, some windmills, some swings. Suprised to see that my thigh muscles are visible through thick sweats.

Was going to try a double snatch with 2 x 32KGs....cleaned, swung back for loading, didn't feel I had it. Went upstairs to try to get a PR with the barbell....

did a few C&Js with 135lbs, did some warmup sets with the bench. Did a C&J with 185lbs, the clean (from hang) felt strong, I didn't have to dip much to catch it, which was a first. Lost my balance on the jerk, but got it up there....hit the back of the power rack. Had to wait to get back to the power rack, so put 225lbs on the bench. Told someone to spot me, did 1 rep strong, 2nd rep was slow coming up, so the guy helped me...I had it though. My bench is still weak compared to when I benched.

Put 195lbs. on the low bar in the power rack, pulled it up to get a feel....it felt alot heavier than 185. I think, since it was close to my max. I got pumped up, my boy was egging me on. I did the full clean from hang....new PR. I came up into the jerk.....got it about halfway up, but failed. I think a combination of confidence and freshness would do it. I was more concerned about the clean...so next time I think I'll get it, or else the following time.

Somebody was working out with 65lbs. in the power rack, so I grabbed it and did 5 curls...first serious curls in years. Wasn't tough.

Went back to the bench, did 1 x 20 reps @ 135lb. Definitely equalled or bettered my previous PR, from 8 years ago or whatever. It was a surprise.

Then, did 3 cleans followed by 3 jerks @ 155lbs. Actually, I can't remember whether I did that before or after the Bench Press.

Went downstairs, did 1 set 6 reps L/R snatch with 32kgs.

Later, demo'd some KB lifts for some newcomers to the club....some c & J, some windmills and dead snatches with the 32, 1 pistol L/R with the 32....some OH squats etc. Went back upstairs...

Did 5 reps L-sit pullups, touching the neck to the bar, followed by a HLR feet to bar....hip flexors hurtin'. The L-sit pullups is a PR. Did a couple towel pullups. End of workout.

Much much later, a friend was doing some rack pulls in the power rack....the bar was maybe 20 inches off of the ground....my friend pulled 500 which was a first. I gave it a shot with 405, barely budged it a millimeter. Went down to 315lbs, pulled it fairly easily. But I'm not sure if I could from the floor, even if I was fresh. I've never deadlifted by the way. Seems like alot of fun.

[Ka]

FJ
You have never DLifted?You mean never specificly,thought you would be doing a lot of incidental DL through the above format training.
Do you do any type of squats?
no reason,just interested.

[Toby]

Originally posted by fa_jing
Somebody was working out with 65lbs. in the power rack, so I grabbed it and did 5 curls...first serious curls in years. Wasn't tough.
No curling in the power rack! :D

Originally posted by fa_jing
I've never deadlifted by the way. Seems like alot of fun.Fun? FUN? My back would like to disagree :p. J/k. I find it fun. Almost more so than bench at the moment.

BTW, nice workout. Although I haven't yet done Olympic lifting, I'm impressed by the 185lb C&J. When I used to do military presses I'd struggle to lift 165lb. Then again, I don't have shoulders like Ironfist's.

[fa_jing]

Oh, no way I could press 165 overhead. I think maybe I could do 150-155 but I'm not sure. I did 8 HSPU recently @ 180 but that's only half range of motion.

No, last time I deadlifted it was 13 years ago in my parents basement with 100lbs. Even the rack pull was a first. I used to squat, though, back 7-8 years ago when I did barbell work for about 18 months, prior to hurting my back. Well, I've done some single-legged deadlifts with the kettlebells.

Right now, I've only done a few sets of barbell squats since I got back into it. I still don't have a gym membership. I would rather do deep Olympic squats than the pistols, though...pistols bother one of my knees. With the deep squat, however, I can turn my feet out and spread them so that it pulls my hips apart. That in turn corrects the groove in my knees.

[Toby]

See, I don't know enough about C&J to know how it works. So even though you can't press 185lb you can jerk it? By locking your elbows and doing the equivalent of an overhead squat? I know that when I start Oly lifting I'll be relying on strength too much and end up pressing instead of using momentum. Using momentum is the secret of Oly lifting, right?

[fa_jing]

You don't stand there and then drop down while you extend your arms. I think that's called a drop snatch and I've never tried it. No, you first dip your knees and drop the hips, then accelerate as much as possible with the legs and calves, only when you reach the top does the bar leave your chest....you drop the body down again to get under the weight, this is called the 2nd dip. Here is a link

http://138.9.1.58/athleticperformance/exercise%20videos/Olympic%20Lift%20Videos/olympic_lift_exercise_description.htm