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Thread: mike makes crotch juice

  1. #31
    I hear you. When it starts getting painful to grip the bar in my home gym because it's so cold, I know it's time to head over to the commercial gym for the winter.

    The work really isn't that much. I've spent years building my work capacity to the point where I could handle that, so I generally don't even get sore much anymore. Typical week may look like:

    Monday:
    Power Snatch 3x5
    Power Clean 3x5
    Clean Grip DL 1x5; 2x3
    Push Jerk 3x5
    Front Squat 3x5
    Overhead Squat 3x5
    Bench Press x10-8-6

    Javurek Complex x 4 rounds & 6 reps (Snatch high pull, upright row, squat press, good morning, lunge, bent over row)

    Farmer's Walk 3x120'

    Tuesday:
    GPP Circuit x6 (no rest)-
    Jumping Jacks x30 sec
    Shuffle Splits x30 sec
    Burpees x30 sec
    Mountain climbers x30 sec

    HIIT on X-country Elliptical-
    3:00 fast pace
    1:00 rest
    8 x 20 second sprint & 10 sec active rest
    rest 1:00
    12 x spint 8 second & 12 second rest
    2:00 cool down

    Isometrics

    Wednesday:
    Hang Squat Snatch 3x3
    Hang Squat Clean 3x3
    Snatch-grip DL 1x5; 2x3
    Jerk 3x3
    Front Squat 3x3
    Overhead Squat 3x5
    Incline Press x10-8-6

    Wrist Circuit (DB extention, flexions, leverage twist, wrist wroller, and rev curl)

    Thursday:

    Fran-
    Thrusters 95 lbs
    Pull-ups
    x21-15-9 (as quick as possible)

    HIIT on treadmill-
    3:00 warmup
    1:00 easy stride
    30 sec sprint/30 sec rest/45 second sprint/15second rest/60 second spint/60 sec rest (do this x3-6)

    Isometrics and 1-limb exercises (gymnatics stuff; 1-arm pull-ups, etc)

    Friday:
    Snatch 3x1
    Clean 3x1
    Deadlift 1x3 2x1
    Jerk 3x1
    Back Squat 3x5; 1x3
    Weighted Dip/Pull-up Supersets x10-6-4-2-10

    Kettlebell swings 3xfail

    Wrist Circuit


    Saturday:
    Long jog with dogs 3-7 miles

    ---------------

    That's something typical, so it's basically a 3-day lifting schedule with 2-day conditioning on the off days. The conditioning workouts vary greatly by the day, and the strength workouts vary by the week. Lately, I've been oly centric one week and kettlebell centric the next. In the KB-centric weeks, I've been doing club work in the off days for wrist and shoulder stability. I think when I go back next week, I'll switch up to 2-days for strength and 3-days for conditioning.

  2. #32
    Join Date
    Jan 1970
    Location
    right here.
    Posts
    5,800
    jiujitsu - february 7th - tuesday

    drills
    triangle and arm bar from guard. helped new guy, my buddy josh, with the same.

    technique
    rubber guard work

    1 mission control

    2 new york

    3 chill dog
    - oomapalata
    - gogopalata (sp) ... this thing is ****ing awesome

    sparring
    *worst night in a long long time ... nothing clicked .. no strength ... just one of those nights. i had a great night lifting on tuesday so no biggie.

    3 rounds with aj (got my ass kicked)
    1 round with josh (i almost got choked out by new guy)
    1 round with chris (he took it easy on me and i worked some ****)
    where's my beer?

  3. #33
    Join Date
    Jan 1970
    Location
    right here.
    Posts
    5,800
    thats some good **** there .... makes you more well rounded. my work capacity sucks so i may try an approach like this for the summer as i wanted to get a little cut up anyway.
    where's my beer?

  4. #34
    I have never been able to make the gogoplata work for me. rubber guard stuff in general has always been hard for me
    i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.

    -Charles Manson

    I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.

    - Shonie Carter

  5. #35
    Join Date
    Jan 1970
    Location
    right here.
    Posts
    5,800
    Quote Originally Posted by SevenStar View Post
    I have never been able to make the gogoplata work for me. rubber guard stuff in general has always been hard for me
    oh im not saying i can make it work ... i just like the general idea

    rubber guard is a little akward for me as well, it hurts my hips a little, but im trying to give it a chance. i figure bravo is a short ****er too so maybe what works for him might work for me.
    where's my beer?

  6. #36
    Join Date
    Jan 1970
    Location
    right here.
    Posts
    5,800
    february 8th - thursday

    Squat
    135 x 5
    160 x 5
    195 x 5
    195 x 5


    Incline Bench
    100 x 5
    115 x 5
    135 x 5
    155 x 5

    Deadlift
    190 x 5
    225 x 5
    265 x 5
    305 x 5 - PR

    Assistance:

    3 Sets of Weighted Situps
    hanging upside down x 8, 7, 6
    where's my beer?

  7. #37
    I don't see the rubber guard being very effective for somebody that is that bulky. Just the nature of the position itself seems to be more geared to those of us that are thinner.

  8. #38
    Join Date
    Jan 1970
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    right here.
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    haha ... ford just called you a fatty seven
    where's my beer?

  9. #39
    d4mn you ford, I am sensitive about my figure! now I'm gonna be in the mirror all day wondering if my ass is getting fat.
    i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.

    -Charles Manson

    I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.

    - Shonie Carter

  10. #40
    Join Date
    Jan 1970
    Location
    right here.
    Posts
    5,800
    according to ford you aint gotta wonder.
    where's my beer?

  11. #41
    Join Date
    Jan 1970
    Location
    right here.
    Posts
    5,800
    february 10th - sunday

    Squat
    130 x 5
    160 x 5
    190 x 5
    225 x 5
    265 x 3
    190 x8


    Bench
    105 x 5
    130 x 5
    155 x 5
    180 x 5
    210 x 3
    155 x 8

    Row
    70 x 5
    85 x 5
    105 x 5
    120 x 5
    145 x 3
    100 x 8

    Assistance:
    3 Sets of Weighted Dips x 5-8 reps
    50lbs - 8, 8, 7

    3 sets barbell curls (slow grinding negatives ... pavel style)
    65 x 9, 7, 4 + 45 x 6

    skull crushers
    80 x 5
    75 x 8, 8
    where's my beer?

  12. #42
    Join Date
    Jan 1970
    Location
    right here.
    Posts
    5,800
    february 10th - sunday morning

    boxing
    basics
    cutting off the corner
    keeping to side
    enter and jab
    focus on narrowing stance and squishing bug ... squared off stance uppercut uppercut ... uppercut jab
    reg stance .... jab cross uppercut hook

    rolled with my buddy chris briefly before i felt like i wanted to puke and bailed like a sissy. im not made to do **** like this early in the day.
    where's my beer?

  13. #43
    Join Date
    Jan 1970
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    WEEK 6

    february 13th - tuesday
    *was sicker than **** with a cold so im actually pretty happy with the workout

    Squat
    130 x 5
    165 x 5
    200 x 5
    230 x 5
    265 x 5 - PR (belt)

    Bench
    105 x 5
    130 x 5
    160 x 5
    185 x 5
    210 x 5 - PR
    [i]*5th rep was not pretty ... it was all over the place and i had no spot so i was actually a little worried. it went from chest to rack though.

    Row
    70 x 5
    90 x 5
    105 x 5
    125 x 5
    145 x 5
    *5th rep kinda cheated ... used a little english.

    Assistance:
    2 Sets of Weighted Hypers
    160 x 12, 10

    4 Sets of Weighted Situps
    off GHR
    12 1/2 lbs held behind head x 4 sets of 10
    Last edited by GunnedDownAtrocity; 02-15-2007 at 01:46 PM.
    where's my beer?

  14. #44
    Join Date
    Jan 1970
    Location
    right here.
    Posts
    5,800
    february 15th - thursday

    Squat
    135 x 5
    165 x 5
    200 x 5
    200 x 5


    Incline Bench
    100 x 5
    120 x 5
    140 x 5
    160 x 5

    Deadlift
    195 x 5
    235 x 5
    275 x 5
    315 x 5 - PR

    Assistance:

    3 Sets of Situps
    hanging upside down x 9, 8, 6
    where's my beer?

  15. #45
    Join Date
    Jan 1970
    Location
    right here.
    Posts
    5,800
    february 18th - sunday

    Squat
    135 x 5
    165 x 5
    200 x 5
    230 x 5
    270 x 3
    i am now within 5lbs of my 1RM for a tripple
    200 x8


    Bench
    105 x 5
    135 x 5
    160 x 5
    185 x 5
    215 x 3
    160 x 8

    Row
    70 x 5
    90 x 5
    105 x 5
    125 x 5
    145 x 3
    105 x 8

    Assistance:
    3 Sets of Weighted Dips x 5-8 reps
    50lbs - 8, 8, 8

    3 sets barbell curls
    65 x 10, 8, 6

    skull crushers
    75 x 8, 8 ,8

    hammer curls
    30 x 10, 10 , 10

    wrist curls
    40 x 8 ... wanted to do more but it was time to go get pizza
    where's my beer?

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