BEYOND STRONG: Shaf's Corner

Training: The Sleeper

The first part of this workout was fine.

1H KB C&J (note...this is different from the LCC&J just because of the length of the set)
12kgx5, 16kgx5, 24kgx5, 32kgx5 - each arm.

Snatch Grip  (SG) Deadlift (DL) + Shrug (Srg)
135x5
225x5 (straps on)
315x5
365x3 (no shrugs)

Inc. Bench (my short term goal is 5x5 with 225) supersetted with 1 arm db rows
45x15
45x15
135x10 + 65x20L/20R
135x10 + 65x20L/20R
135x12 + 65x22L/22R

The rows lit up my middle back.

SAK Training

On the minute:  32kg C&J x5 x10 minutes (this worked out to 5 sets of 5 each arm)
32kg kb snatch:  10 R/10L

I rested only briefly between movements and at the end of the snatches, I was wiped.

JS flex.

Training: Axle Bench & JS Lower body flexibility

This was just a bench day.  I couple a bench with a row to balance out the work on the joint.  I felt like hell once I started training for some reason.  I did do some throwing today, which might have had something to do with it.

I used the 2" Apollon's Axle from IronMind, which I've had for about 10 years now.  I wasn't displeased with this, but it's disappointing because I'm so damned weak at it.  I've got some screwy mental block going about my shoulders being sore/injured/etc.

Axle Bench:
135x10
155x10
175x10
195x10
215x10

I supersetted band rows (done with a heavy band, pause in contracted position)  5x20

Then I did the lower body flexibility routine from Jumpstretch.  That sequence is:

Ankle conditioning and calf stretching
Hamstring stretch
Groin stretch
IT/Glute stretch
Quad stretch

I wish I could find the old photocopy of this routine as demoed by Dick Hartzell.  This routine is almost legendary.  The lower body routine, when worked hard, will improve your flexibility very quickly and efficiently.  It does tend to be a bit painful, though, if you work it hard.  Follow this link for the man himself demoing this.  This is the best vid I've seen on this routine on the internet to date.  This is the most efficient, targeted flexibility routine I've ever used for the lower body, hands down. 

http://performance-training.ca/exercises/flexibility/lower_body.html

I tried to do some long cycle C&Js with the 16kg kbs, but only managed ~10 RPM for 2.5 minutes.  My shoulder wasn't feeling right in the rack and I just dumped it.  I tried some chair presses, but, after a minute and a half, things just weren't happening.

Ah well, they can't all be golden.  Putting the time in is what's going to bring my upper body back to snuff.

Training: Working out the kinks

Working the kinks of the weekend out.

SG high pull:  135x5, 135x5, 185x5, 205x5
-been years since I've done this

Power snatch:  135x1, 135x1
-this felt very bad...movement was off

Bent row:  135x15, 185x7, then 205x7/185x3/135x8 (drop set)
Power curl:  135x5, 185x1
-just messing around

YRG-20 minutes

Looks vaguely familiar

Thursday Night Training. (this really looks like my training way back in my WSB days..the core of box squats and GMs, anyway)

Warm up:  windmill, kb arm bar, lying leg raises, glute bridges, band stuff

The Barbell

Box squat:  14" box:  WU.  315x2, x6
-speed wasn't quite there, but things got better as I warmed up and tweaked things'
Box squat singles:  365x1, 405x1
-my squat form and shoulders aren't quite there yet for bigger numbers, but the 405 was pretty easy
GMs:  135x8, x8, x8
-break in...same issue with the shoulders hinders me here.

The Prehab

Bunch a goofy shit in a circuit.

Bradford press->band row->snatch grip BNP->overhead band pull apart  x2

The Kettlebell

Snatch.  16kg.  Hand switch every 2 minutes:  12 RPM for the first 8 minutes.  17 RPM for the last 4 minutes.  84 reps per hand over 12 minutes.  This was a continuous effort.  Felt pretty good.

Misc
Curls for Testa
Grip for Nick and Blobert
Abs for myself

2 New Workouts

Got back from around 14 days of vacation.  10 in Colorado and 4 in Ludington, MI, and there was a fire lit under my ass.

A quick note on training...I don't know where I'm going with it.  I want to add back in some OL work for explosiveness and some PL work for strength, coupled with kb and bodyweight cal work to improve conditioning and work off some flab.  I'm seriously contemplating going to a 3x weekly WSB kind of template.

Today I feel good.  Been training from ~9:00 PM to 11:00 PM.

Monday's:

Bar complex:  RDL+shrug, RDL HP, RDL PC for 3s. - trying to work out something easy and simple to loosen the kinks out.  I am thinking I will go back to some of the warm ups Joe Defranco uses on his "Super Strength" DVD, or maybe the Dan John kb warm up, depending how I feel.

Hang PC:  185x3, x5
-started crappy.   ended crisp

Bent row:  185x5, x5

Power kurl:  135x3, 155x5, 175x3

Back squat:  135x10, 15, 20

Band leg kurl:  Light band x20, 20
-these made my hamstrings cramp up

CGBP 2 board:  135x20, 20, 15
-this made my chest cramp up

16kg kettlebell snatch:  10 minutes, hand switch on the minute.  12-14 RPM.

Stretching, L9H

Tuesday:

Competely freeballin' it.

Barbell work:

3 board CGBP:
135x15, 185x15, 225x10, 275x5, 315x3

-this was pathetically hard...that last set. 

This was supersetted with band rows...20 reps each set.

Partial Pull:  18" off ground.  About right below my patella.
245x5, 335x5, 425x1, 515x1, 605x1, 695x0, 695x0

-I really thought the 695 was going to go.  The 605 was no belt, regular mixed grip.  The 695 was belt + straps

Kettlebell work:

1 arm LCCP:  16kgx3 min each hand = 33 reps each hand
Snatch:  24kg/hand switch every minute/6 minutes total/12-17 RPM
L9H