Jump to content


Photo

Tales from the Honey Badgers Lair


  • Please log in to reply
382 replies to this topic

#1 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 14 April 2017 - 12:44 PM

Okay, first up - I know Honey Badgers don’t live in a lair, but let’s face it, I’m not really a Honey Badger, and it sounds a bit cooler than burrow or sett or whatever it is that they live in!

 

I had a week off last week and promised I would start a log this week, so here it is. I’m still working through my current programme, which is mostly bro work, but I’m starting to substitute some moves to get me prepared for my goals/OMOB which I’m planning on starting 6 weeks.  

 

As I said in my intro, my workouts will be mostly during my lunch hour at a nearby gym, and early morning in my garage before everyone wakes up. The morning workouts are reliant on my youngest child sleeping well and a bit later, which isn’t happening just now! I’ll continue to set my alarm and do them when I can though.

 

I’ve put some goals below. The structure of this was borrowed heavily from the log of mtwedt so thanks to him for that. The physical goals have an initial, intermediate and stretch target.  

 

Workouts

·         Complete current programme (6 weeks  to go)

·         Complete 3 cycles of OMOB

 

·         Strength (taken from OMOB Basic Strength Standards based on my body weight)

·         Bench       76 Kg (Novice),          85 Kg (Nov/Int),                        94 Kg (Intermediate)

·         Squat      102 Kg (Novice),        114 Kg (Nov/Int),                      124 Kg (Intermediate)

·         Deadlift     69 Kg (Untrained)      98 Kg (untrained/Nov)            127 Kg (Novice)

·         Press        51 Kg (Novice),          58 Kg (Nov/Int)                        65 Kg (Intermediate)

 

 

·         Accessory

·         5, 7, 10 Un-Assisted Strict Pull-ups (Bodyweight)

·         7, 10, 15 Full Range Un-Assisted Dips (Bodyweight)

 

 

 

 

Notes –

Unless otherwise stated dates will be in dd-mm-yy format, units will be metric and 1 RM’s will be calculated (lack of spotters available at my training times. I’ll try and arrange some for my last week of OMOB cycles). Also, I’ll not bother logging my warm ups & cool downs etc, only my working sets.  

 

Glad to be part of this, and I’m sure you guys will keep me accountable if I fall off the wagon.

 

Cheers!  :) 


  • Stu, BeachBuckeye, danduerksen and 7 others like this

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#2 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 14 April 2017 - 12:46 PM

Here's my first weeks log. I'll try and do it on a daily basis from now on if I can, so it's not such a long post! 

 

10/04/17 (Lunchtime)

 

Shoulder and Back Emphasis

·         Assisted Pull ups – 6 x 35Kg, 8 x 40Kg, 8 x 45Kg

·         Overhead Press – 6 x 40Kg, 7 x 35Kg, 5(+1 Thruster) 30Kg

·         Bent Over DB Rows – 8 x 20Kg, 8 x 17.5Kg, 8 x 17.5Kg

·         Incline DB Flyes – 12 reps + 4 sets (15 second rest pause) 12 x 17.5Kg, 15 second rests then 3, 2 reps. Weight lowered to 15Kg for another 3,2 reps. Struggled with this for some reason this week.I think I’ll start with 15Kg next week and build up again.

·         Negative pull up, dips, neutral Grip Pull ups – 1,3,3  /  1,3,3  /  1,3,2  /  1,3,1          

 

 

 

11/04/2017(Lunchtime)

 

·         Swim – 30 lengths x 25m - 19:33 minutes. Starting getting a headache 5 or 6 lengths in which got rapidly worse. Considered quitting, but told myself to MTFU and get on with it. Glad I did, as it forced me to slow down a bit, and I managed to do 30 lengths with no rest for the first time.

 

12/04/2017 (Lunchtime)

·         Beach run - 2.42 Miles on semi soft sand in 25 minutes.

Planned on doing legs today, but car issues meant that I couldn’t get to the gym and back in my lunch hour. Snap decision to run on beach beside my work since it was a nice day. This was a test run that I have meaning to do for a while. I had to give up running 3 years ago due to ankles / knees not agreeing with the impact on the roads / trails / treadmill. I’m not going to break any records at that pace, but it was nice to know that I have beach running as an option.

 

13/04/17 (Lunchtime)

 

This was meant to be legs day after missing it the day before, but after not running for 3 years even going down the stairs was a bit of a challenge, so squats would have brought me to tears!

 

Chest Emphasis

·         Incline Barbell Bench Press – 7 x 50Kg, 8 x 45Kg, 8 x 40Kg

·         Barbell Bench Press – 7 x 57.5Kg, 8 x 52.5Kg, 10 x 47.5Kg (SS with 2 pullups for 4 sets)

·         Negative pull up, dips, neutral Grip Pull ups – 1,5,2  /  1,5,2 /  1,4,1

 

 

(evening)

 

16Kg Kettlebell

 

·         5 sets of 20 swing, 5 press ups

·         5 sets of 10 swing, 5 press ups

·         5 sets of 10 swing, 5 press ups

·         5 sets of 10 swing, 5 press ups

 

Total 250 Swings, 100 press ups

 

Practice form on KB cleans and shoulder press

 

Practice Deadlift form with 40Kg. Not sure how many reps etc, but this was purely for form so I’m not too bothered about that just now.

 

 

 

14/04/17 (Lunchtime)

 

Legs / Abs

·         Squat – 5 x 80Kg, 8 x 72.5Kg, 10 x 65Kg

·         Romanian Deadlifts – 10 x 45Kg, 10 x 45Kg, 10 x 45Kg, (SS with Flutter Kicks 25 each leg, 3 sets)


  • steviesch, Pops, BeachBuckeye and 1 other like this

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#3 steviesch

steviesch

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,089 posts

Posted 14 April 2017 - 04:37 PM

Nice work....am guessing the beach run was a wee bit "dreich." They usually are in Scotland!


  • Hillside Honey Badger likes this

#4 BeachBuckeye

BeachBuckeye

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 950 posts
  • LocationRedondo Beach, CA

Posted 14 April 2017 - 05:14 PM

Keep up this consistency and you'll be knocking down the walls on the goals. 


  • Hillside Honey Badger likes this

Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#5 Stu

Stu

    Hard(est) to Kill

  • Moderators
  • 4,296 posts
  • LocationFranklin County , Va

Posted 14 April 2017 - 05:48 PM

Tales of victory will be yours! And we shall all share in your songs of glorious battle together! It's what we do! It's how we live!
  • Hillside Honey Badger likes this
Sua Sponte ! Now Get off my lawn ! :angry:

#6 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 14 April 2017 - 08:50 PM

Nice work....am guessing the beach run was a wee bit "dreich." They usually are in Scotland!


Haha, it wasn't dreich this time Stevie. Good use of the local lingo though! Have you spent time up this way?
There was actually some blue sky up here for once, although a "fresh breeze" was ever present to remind me where I was.

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#7 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 17 April 2017 - 12:15 PM

17/04/17 (Lunchtime)

· Incline Barbell Bench Press –
6 x 50Kg,
7 x 50Kg,
6 x 50Kg

· Barbell Bench Press (SS with 2 pullups for 4 sets) –
7 x 60Kg,
5 x 60Kg,
8 x 50Kg

· Negative pull up, dips, neutral Grip Pull ups –
1,5,2
1,5,1
1,5,1

Not bad going after my overindulgence on Easter Sunday!
  • Stu, Pops, UKoldguy and 1 other like this

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#8 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 18 April 2017 - 09:09 PM

18/04/2017 Lunchtime -

Swim – 30 lengths x 25m - 18:58


Evening -
neutral grip pullup, dip, situp, pressup
3, 5, 10, 10 × 5 sets

HIIT on bike "machine" - 10 sets of 30 second work, 45 rest. Resistance levels 16/20, 0.2 mile target for work periods. 4.22mile, 220 cal

16kg Kettlebell -
20 swings 10 pressup X 3 sets
20 swings 10 pressup X 3 sets
  • Stu and UKoldguy like this

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#9 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 19 April 2017 - 12:49 PM

19/04/17 (Lunchtime)

Legs
· Squat – 6 x 80Kg, 7 x 72.5Kg, 9 x 65Kg (SS with pullups 4,3,3,3)
· Romanian Deadlifts – 10 x 45Kg, then 3 sets of 8 x 45Kg

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#10 Stu

Stu

    Hard(est) to Kill

  • Moderators
  • 4,296 posts
  • LocationFranklin County , Va

Posted 19 April 2017 - 02:32 PM

Very productive lunchtime fun. Are you sure you're not a real honey badger, lol.
  • Hillside Honey Badger likes this
Sua Sponte ! Now Get off my lawn ! :angry:

#11 VidaMD

VidaMD

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 2,623 posts
  • LocationSW WI

Posted 19 April 2017 - 05:57 PM

"LIKE"


  • Hillside Honey Badger likes this

Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#12 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 20 April 2017 - 09:41 PM

20/04/17
Work got in the way of my beach run at lunchtime today, and to rub salt in the wound it was best weather we have had all year as well 😭

Evening
Ground Zero core work -
2 x 1 minute planks
2 x 20 Russian twists
2 x 25 situps

Deadlifts - keeping it light with 40kg and working on form.

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#13 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 21 April 2017 - 01:43 PM

21/04/17 (Lunchtime)
Shoulder and Back Emphasis

Assisted Pull ups – 8 x 35Kg, 8 x 40Kg, 10 x 45Kg (ss with 5 dips for 4 sets)

Overhead Press – 6 x 40Kg, 4(+2 leg assisted) x 35Kg, 6(+2 leg assisted) 30Kg, 4(+2
leg assisted) 30Kg

Bent Over DB Rows – 8 x 20Kg, 8 x 20Kg, 8 x 17.5Kg, 8 x 15Kg

3 neutral grip pullups, 5 dips, 10 situps x 3 rounds

Felt weak on the overhead presses. Not sure what the issue was. Will improve next week
  • Stu likes this

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#14 Stu

Stu

    Hard(est) to Kill

  • Moderators
  • 4,296 posts
  • LocationFranklin County , Va

Posted 21 April 2017 - 01:47 PM

I have no doubt you will improve your OHP. After all, you are walking down the hall, faster than a cannon ball! (love that)


  • Hillside Honey Badger likes this
Sua Sponte ! Now Get off my lawn ! :angry:

#15 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 21 April 2017 - 02:41 PM

haha, cheers Stu. "Slowly walking down the hall, faster than a cannonball" is actually taken from one of the soundtracks to my teenage years (Champagne Supernova by Oasis).

 

The next line is “where were you while we were getting high” but I thought I would leave that out as it doesn’t exactly fit into EO3 better human ethos!  :unsure: 

I used to take a different meaning from the song / lyrics back then, but now that I’m older and (semi) sensible, I’m taking it as making consistent gains / goals will soon have me being faster than that cannonball.  A bit deep, but there you go!

 

Saying that, me and the wife have a night away in the capital city without the kids this weekend so hopefully it’ll follow some of their other songs – “Cigarettes And Alcohol” on Saturday (without the cigarettes), and “Morning Glory” on Sunday morning  ;) 


  • VidaMD, Stu, Pops and 1 other like this

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#16 danduerksen

danduerksen

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 1,801 posts
  • LocationAbbotsford, BC, Canada

Posted 21 April 2017 - 02:41 PM

I think everyone struggles with ohp at some point or another. I've read for every joint you put between the weight/barbell and the floor the harder the lift becomes. So lots of space in there for something to put you off. Don't worry about it. Regroup and come back stronger for next time.


  • Hillside Honey Badger likes this

"Never shall I fail my comrades. I will always keep myself mentally alert physically strong and morally straight and will shoulder more than my share of the task whatever it may be 100% and then some."

 

Practice the basics as if they were advanced. That's the key to advancing


#17 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 21 April 2017 - 02:53 PM

Cheers Dan, yeah it was a real struggle today. As you say I'll re-group and attack it again next week.
  • UKoldguy likes this

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#18 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 24 April 2017 - 12:24 PM

24/04/17 (Lunchtime)
Shoulder and Back Emphasis

Assisted Pull ups – 4 x 0Kg, 7 x 30Kg, 9 x 35Kg (ss with 10 dips for 3 sets)

Overhead Press – 6 x 40Kg, 6 x 35Kg, 6 x 30Kg

Bent Over DB Rows – 8 x 20Kg, 8 x 20Kg, 8 x 17.5Kg, 8 x 17.5Kg

neutral grip pullups, dips, decline situps - 3, 5, 10 / 3, 5, 10 / 2, 5, 9

Overhead Press 8 x 35Kg (threw this in at the end because I was still pissed off with myself for last weeks performance in the OHP)
  • Stu and danduerksen like this

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#19 Pops

Pops

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 2,075 posts
  • LocationEast Texas

Posted 24 April 2017 - 02:45 PM

The OHP struggle is real.

 

It DOES get better but the progress is often times so slow that you have to look back on your log book to realize it.

 

Persistence and patience.


  • Stu, steviesch and Hillside Honey Badger like this

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#20 Hillside Honey Badger

Hillside Honey Badger

    Hard(est) to Kill

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 296 posts
  • LocationScotland

Posted 25 April 2017 - 09:07 PM

25/04/2017 Lunchtime -

Swim – 30 lengths x 25m - 19:00


Evening -
neutral grip pullup, dip, pressup
5, 5, 10 then
3, 5, 10, × 3 sets

1 minute plank, 3 ng pullup x 3 sets

HIIT on bike "machine" - 10 sets of 30 second work, 45 "rest". Resistance levels 16/20, 0.2 mile target for work periods. 4.60 mile, 250 cal

16kg Kettlebell
20 swings 10 pressup X 3 sets
10 swings 5 pressup X 5 sets
20 swings 5 pressup X 5 sets
  • Stu, UKoldguy, BeachBuckeye and 1 other like this

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball





0 user(s) are reading this topic

0 members, 0 guests, 0 anonymous users