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TRAINING LOG: TROB |
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grasshopper 
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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 Posted: 9/20/16 at 6:20am |
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im gonna need it
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 9/20/16 at 8:07pm |
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OFF SEASON IN 3......2.......1........GO!
Going to the Kratos Cycle I developed a few years ago. Each lift day consists of: - A Squat/Dead Variation (alternating each day) - A Push Variation - A Olympic Variation - An Accessory and a Core Variation The rep and set scheme consists of: - A 5/3/1 set - A 5x5 set - A 3x3 set and the squat/dead, push, and oly are cycled between them from day to day. So......9/20/16: 5/3/1 FRONT SQUATS: 135x5 155x5 195x3 225x3 250x3 290x1 335x1 360x1 (video below for depth check) 5x5 PUSH PRESS: up to 155 3x3 HANG CLEAN: up to 265 Accessory: LAT PULL DOWNS 3x10 (45#) Core Work: KB TWISTS 3x10 (20#) |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 9/21/16 at 8:32pm |
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Braemar x 8
WOB x 8
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 9/22/16 at 8:08pm |
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9/22/16
5/3/1: Hang Snatch 65 x 5 85 x 5 105 x 5 135 x 3 155 x 3 175 x 1 195 x 1 200 x 1 (with 2 #20 KB's hanging off because its all I have....lol) 5 x 5: RDL up to 335 Hadn't done many of these so I consulted my doctor to prescribe a weight......note to self......take whatever the doctor says (Rob Meulenberg) and cut it in half..... 3 x 3: Bench/Floor Press? I do them between my safety arms of squat rack so they are from a dead stop. up to 225 Accessory: Upright Rows 3 x 10 at 105lbs Core: Landmines 3 x 10 at 45lbs Edited by grasshopper - 9/23/16 at 7:54am |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 9/29/16 at 8:38pm |
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9/27/16 5/3/2 Lift: Dead Lift 5x5 Lift: BNJ 3x3 Lift: Snatch Grip High Pull Accessory Lift: #20 Kettle Bell One Arm Presses Behind the head. Core: Suitcase Holds with 225 |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 9/29/16 at 8:38pm |
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9/29/16 5/3/1 Lift: Hang Cleans 5x5 Lift: Back Squat 3x3 Lift: Push Press Accessory Lift: #20 Kettlebell Swings Core: Standing Cable Crunches |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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TomLawrence
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Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Posted: 9/30/16 at 7:03am |
That's possibly the manliest thing I've heard all week. Contrast that with what I saw yesterday at the gym: guy struggles with 185x4, then jumps to 245. He unracks it, gets to the sticking point just off his chest - turning purple, butt in the air. His spotter pulls it off him and then says, "C'mon! you got two more!" Tom |
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Aim high. Stay hungry.
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 9/30/16 at 12:55pm |
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BWahahahahaha. The struggle is REAL!!!
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 10/01/16 at 8:23pm |
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Sooooooo now that im getting older and about as flexible as a lego I have scoured the interwebz to come up with a flexibility and mobility routine to do on off days to help me in throws, lifts and everyday life. Here is what I did tonight and will work to do this routine 2-3 times a week. Wrist Circles x 10 each direction Elbow Circles x 10 each direction Arm Circles x 10 each direction Over and Back x 10 Arm Rotations x 10 each direction Tricep Stretch Side Bends x 10 each direction Torso Rotation x 10 each direction Bow and Bend x 10 Hip Circles x 10 each direction Iron Cross x 10 each leg Scorpion x 10 each leg Lunge and Twist x 10 each leg Spider Man Lunge x 10 each leg Walking RDL and Leg Swings x 10 each leg Kossack x 10 each leg Heel-Toe and Drop Lunge x 10 each leg Squatted Ankle Stretch-Squat Knee Circles-Squat Slides x 3 rounds Front Plank 3 x 10 sec each side Side Plank 3 x 10 sec each side Ankle Mobilizer 3 x 15 each leg (5 middle, 5 inside, 5 outside) On Back Outward Bent Leg Rotations 3 x 5 each leg Shin Box 10 reps Pidgeon Walk Start Position 3 x 10 sec holds each leg Leg Swings Across Body 3 x 10 Leg Swings Back and Up 3 x 10 Overhead Pause Squat 5 x 10 sec hold (my squat for the first day of #squatober! Wall Slides 3 x 10 Cobra Scapula Pinches 3 x 5 Behind Neck Bar Pull Downs 3 x 5 Pass Throughs 3 x 5 Straight Arm 1/4 Rep Pull Overs (2.5lb) 3 x 10 Reverse Grip Straight Arm 1/4 Rep Pull Overs (2.5) 3 x 10 Close Grip Superman Raises 3 x 5 Down Dog Shoulder Stretch 3 x 30 sec Reverse Elbow Rotations 3 x 10 Drill Bit 3 x 10 Wrist Wall Push Up 3 x 5 Wall Push Up to Tips 3 x 5 |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 10/02/16 at 8:01pm |
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Day 2 of squatober and 30 days to a flexier and more modile TROB
Wrist Circles Elbow Circles Arm Circles Over and Back Arm Rotations Tricep Stretch Side Bends Torso Rotation Bow and Bend Hip Circles Iron Cross Scorpion Lunge and Twist Walking RDL and Leg Swings Kossack Heel-Toe and Drop Lunge Squatted Ankle Stretch-Squat Knee Circles-Squat Slides Ankle Mobilizer 3 x 15 each leg (5 middle, 5 inside, 5 outside) On Back Outward Bent Leg Rotations Shin Box Pidgeon Walk Start Position Leg Swings Across Body Leg Swings Back and Up #20 Goblet Pause Squat Wall Slides Cobra Scapula Pinches Behind Neck Bar Pull Downs Pass Throughs Straight Arm 1/4 Rep Pull Overs (2.5lb) Reverse Grip Straight Arm 1/4 Rep Pull Overs (2.5) Close Grip Superman Raises Down Dog Shoulder Stretch Reverse Elbow Rotations Drill Bit Wrist Wall Push Up Wall Push Up to Tips 100lb Goblet Squat x 10 for my submission to the squatober gods. |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 10/03/16 at 8:39pm |
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Day 3 of Mobility and Flexibility Wrist Circles Front Plank Side Plank Edited by grasshopper - 10/04/16 at 5:04am |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 10/04/16 at 8:00pm |
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Squatober the 4th Program called for 5/3/1 here but the squatober prescription called for a SEESAW: Front Squat 5x5 Lift: Jerk 3x3 Lift: Full Squat Clean Accessory Lift: Lat Pull Downs Core Work: Kettlebell Twists |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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dWood
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Posted: 10/05/16 at 3:34pm |
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see you lifting barefoot..how much would crocs add???
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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grasshopper
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Joined: 8/29/04 Location: Berwick, Maine Status: Offline Points: 3324 |
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Posted: 10/05/16 at 7:10pm |
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50-100 lbs per foot.....easy Dan...........
 Day 5 of SQUATOBER!!
Warm-Up: Wrist Circles Elbow Circles Arm Circles Over and Back Arm Rotation Tricep Stretch Side Bends Torso Rotation Bow and Bend Hip Circles Iron Cross Scorpion Lunge and Twist Walking RDL and Leg Swings Heel Toe and Drop Lunge Ankle Stretch, Squat Knee Circles, Squat Slides Standing 1 Leg Butterfly Standing 1 Leg Lunge Ankle Mobilizer (3x15 each leg, 5 in, 5 middle, 5 out) Back Squat: submission for squatober gods and what the ppsa prescribed 335 x 3 (70%) 355x 3 (75%) 380 x 3 (80%) I back squat 385 x 5 no problem a few weeks ago but I have to admit that the 5th straight day of squatober is getting to me. Its not the weights im looking for.....its the journey. |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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grasshopper wrote: