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#41 Hammer

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Posted 13 January 2016 - 08:00 PM

Thanks for the input DB and VMD!  Friday should be another deadlift day on CCJ so I will work on incorporating some of everyone's suggestions into my DL.

 

VMD I actually have some of those shin guards I got for rope climbing.  Since I don't have a rope at home I may use them for DL's.

 

Thanks again!


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"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#42 Hammer

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Posted 14 January 2016 - 01:56 AM

1/13/2016


Warm up:
4 min Double Under practice (F#$K double unders!)
then:
2 rounds not timed
25 push-ups
25 wall ball sit-ups (abmat - to 6 foot target on wall)
5 strict chin-ups (palms facing you)
15 hanging knees to elbows
100 alternating leg lifts on bench
 
Strength Workout is taken from CrossFit Concrete Jungles for today (modified a bit):

STRENGTH

A) Take 15 minutes to work up to a 2RM Front Squat
2x10 @ 135lbs
1x6 @ 185lbs
1x5 @ 215lbs
1x2 @ 245lbs
1x2 @ 265lbs (last weeks 3 rep max)
1x2 @ 285lbs  https://youtu.be/MBWffFh2EgE (lets see how long this lasts before the DCMA piracy nazis find it)
Very please with this lift today as I got my 1 rep max of 295lbs back in September a week before my first surgery.  After having taken over 2 months off after my second surgery in Oct (appendicitis) and only being back on the weights since the first of Jan I feel pretty good about where I'm at right now, strength wise that is.  My conditioning has gone to shit.
 
B) Every 2 minutes for 20 minutes complete:
1 Clean + 1 Hang Clean + 1 Jerk @ 135lbs
Started at 0:00 last set at 20 min = 11 rounds
 
CONDITIONING
For time:
10-8-6-4-2
-DB Snatches w/60lbs *Alternate arm each rep*  (CCJ called for an RX weight of a 75lbs dumbbell but 60lbs is the heaviest I got)
-Burpees 
Time: 4:11

See note above about my conditioning.  Was sucking wind during the burpees in the round of 8....


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"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#43 Jumper

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Posted 14 January 2016 - 06:29 AM

Cool the Mrs is joining ya. Mrs Jumper has just started getting familiar with the assault bike.
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Does it hurt? Good. Get it done.

#44 VidaMD

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Posted 14 January 2016 - 04:22 PM

Bad@ss and no belt - nice work


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


#45 Hammer

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Posted 14 January 2016 - 05:27 PM

Cool the Mrs is joining ya. Mrs Jumper has just started getting familiar with the assault bike.

I wish I could get her to actually let me teach her how to lift weights.  But she's happy stopping at the $15 a month globo-gym on her way home from work.  Hey as long as she is happy, right....


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"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#46 Hammer

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Posted 15 January 2016 - 02:01 AM

01/14/2016

Warm up:
90 Second Hand Stand Hold
then:
2 rounds not timed
25 push-ups
25 sit-ups (abmat)
5 strict chin-ups (palms facing you)
15 hanging knees to elbows
100 alternating leg lifts on bench
then:
10 mins of work alternating exercise each min:
50 seconds of work with 10 seconds get ready for next movement:
-dumbbell shoveling w/20# dumbbell
-standing knees to elbows
 
Strength Workout is taken from CrossFit Concrete Jungles for today (modified a bit):
STRENGTH

Bench Press (3's)*

Warm-up:
2x20 @ 95lbs
Set 1: 40% of 90% of 1RM x 5 reps @ 100lbs
Set 2: 50% of 90% of 1RM x 5 reps @ 125lbs
Set 3: 60% of 90% of 1RM x 5 reps @ 150lbs
Set 4: 70% of 90% of 1RM x 3 reps @ 175lbs
Set 5: 80% of 90% of 1RM x 3 reps @ 200lbs
Set 6: 90% of 90% of 1RM x 8 reps** @ 225lbs (Unbroken)
 
Superset with Barbell Rows 6x8 @ 185lbs

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"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#47 Jumper

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Posted 15 January 2016 - 05:04 AM

Nice. Yeah you can either be happy or right...probably not both :)
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Does it hurt? Good. Get it done.

#48 Poppy G

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Posted 15 January 2016 - 07:44 AM

You have reached your quota of positive votes for the day


My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#49 Hammer

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Posted 15 January 2016 - 11:35 PM

Just a friendly little weather report for today....   :D

 

https://youtu.be/wIRzWRDcZxc


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"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#50 Poppy G

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Posted 15 January 2016 - 11:40 PM

Just a friendly little weather report for today....   :D

 

https://youtu.be/wIRzWRDcZxc

Sarcasm at it best :)


My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#51 Hammer

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Posted 16 January 2016 - 01:55 AM

01/15/2016

A bit stiff today so I took some extra time doing some stretching with the pipe and doing some hip and shoulder mobility movements before getting into my warm-up routine.

Warm up:

5 slow strict pull-ups (fully disengaging my shoulders and scapula at the bottom.  Re-engage into an active shoulder and execute the pull up)
60 Second Hand Stand Hold directly into a Hand Stand Push-up
then:
2 rounds not timed
25 push-ups
25 sit-ups (abmat)
5 strict chin-ups (palms facing you)
15 hanging knees to elbows
100 alternating leg lifts on bench
then:
10 mins of work alternating exercise each min:
50 seconds of work with 10 seconds get ready for next movement:
-dumbbell shoveling w/20# dumbbell
-standing knees to elbows
 
Strength Workout is taken from CrossFit Concrete Jungles for today (modified a bit):
STRENGTH

Deadlift (3's)

Warm-up:
3x10 @ 135lbs
Set 1: 40% of 90% of 1RM x 5 reps @ 175lbs
Set 2: 50% of 90% of 1RM x 5 reps @ 215lbs
Set 3: 60% of 90% of 1RM x 3 reps @ 260lbs
Set 4: 70% of 90% of 1RM x 3 reps @ 300lbs
Set 5: 80% of 90% of 1RM x 3 reps @ 345lbs https://youtu.be/BuHre7xMilA
Set 6: 90% of 90% of 1RM x 8 reps** (w/belt 1x1 for 8) @ 385lbs....  OH WAIT NO IT WASN'T!  It was 405lbs!!!  See explanation here ---> https://youtu.be/ma6usuERjrA
 
Needless to say I'm feeling pretty good about myself tonight.  Gotta feeling I'll be stiff as a board again tomorrow.

  • Jumper, Stu and Poppy G like this

"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#52 Jumper

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Posted 16 January 2016 - 10:03 AM

Deadlifting. Because math!
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Does it hurt? Good. Get it done.

#53 Pops

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Posted 16 January 2016 - 01:05 PM

There's bound to be a joke here somewhere about Big Dick's strong back & weak mind but quite honestly, with those numbers I'm not sure that I shouldn't be scared to make it.
Given that, I'll just defer to the hat tip & slow clap.

Good job!
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"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


#54 Hammer

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Posted 16 January 2016 - 08:29 PM

01/16/2016

Just some stretching and mobility work today along with my standard warm up.

 

Warm up:

2 rounds not timed
25 push-ups
25 sit-ups (abmat)
5 strict chin-ups (palms facing you)
15 hanging knees to elbows
100 alternating leg lifts on bench
then:
10 mins of work alternating exercise each min:
50 seconds of work with 10 seconds get ready for next movement:
-dumbbell shoveling w/20# dumbbell
-standing knees to elbows


"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#55 Stu

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Posted 16 January 2016 - 11:51 PM

You thought it was 385 but it was really 405 x 8 ? My first instinct is to let the Marine jokes fly , LOL ! However , sometimes its wise to defer to a more basic instinct called survival ! :)

 

Thats an awesome way to make a mistake . 

 

Also , Im going to try relaxing my shoulders and scap's as you do in your warm ups . That sounds pretty cool .


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Sua Sponte ! Now Get off my lawn ! :angry:


#56 Hammer

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Posted 17 January 2016 - 05:35 PM

You thought it was 385 but it was really 405 x 8 ? My first instinct is to let the Marine jokes fly , LOL ! However , sometimes its wise to defer to a more basic instinct called survival ! :)

 

Thats an awesome way to make a mistake . 

 

Also , Im going to try relaxing my shoulders and scap's as you do in your warm ups . That sounds pretty cool .

LOL!  Let those big dumb Jarhead jokes fly.  

 

To paraphrase Forest Gump; "I'm not a smart man, but I know what HEAVY IS".

 

I'm stiff as a board today.  Think I'm going to get in a good kettlebell workout this afternoon to work out the kinks.


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"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#57 Hammer

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Posted 17 January 2016 - 09:32 PM

01/17/2016

Warm up:
60 Second Hand Stand Hold
then:
2 rounds not timed
25 push-ups
25 sit-ups (abmat)
5 strict chin-ups (palms facing you)
15 hanging knees to elbows
100 alternating leg lifts on bench
then:
10 mins of work alternating exercise each min:
50 seconds of work with 10 seconds get ready for next movement:
-dumbbell shoveling w/20# dumbbell
-standing knees to elbows

 

Skogg Kettlebell System - Roots Workout (First 3 of 6 moves)

4 min of work, 1 min of rest

One Kettlebell, Single arm, switching arms every 30 seconds

1st move Kettlebell Swing w/12kg Kettlebell

rest

2nd move Kettlebell Cleans w/12kg Kettlebell

rest

3rd move Kettlebell Clean and Press w/16kg Kettlebell

 

For anyone interested the next 3 moves are 

Kettlebell Squat

Kettlebell High Pull

Kettlebell Snatch

 

Finished off with 4 rounds of Power Cleans

4x15 @ 135lbs


  • Jumper, Pops and Poppy G like this

"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#58 Vector300

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Posted 18 January 2016 - 07:10 PM

Killer session Sledge! That's your middle name right? Richard Sledge Hammer...? Anyway if you have time check out My Mad Methods for a lot of great unconventional lifting programs FOR FREE! It's mostly kettle bells, bodyweight, and sandbags but they have like Indian clubs and rings and such.
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#59 Hammer

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Posted 18 January 2016 - 07:42 PM

Googled My Mad Methods.  Looks pretty cool.  Lots of info.  Got it bookmarked.


"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:


#60 Hammer

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Posted 19 January 2016 - 12:57 AM

01/18/2016

Stiff today through the lower back and hips.  Took some extra time doing some stretching, pipe work and did some hip mobility movements before getting into my warm-up routine.

Warm up:

60 Second Hand Stand Hold
then:
2 rounds not timed
25 push-ups
25 sit-ups (abmat)
5 strict chin-ups (palms facing you)
15 hanging knees to elbows
100 alternating leg lifts on bench
then:
10 mins of work alternating exercise each min:
50 seconds of work with 10 seconds get ready for next movement:
-dumbbell shoveling w/20# dumbbell
-standing knees to elbows
Still a bit stiff in the hips so I did a 90 Second Goblet Squat Hold with a 55lbs kettlebell.  Slight pelvic turns from side to side while down in the squat to try and stretch our and open up the hips.


Strength Workout is taken from CrossFit Concrete Jungles for today (modified a bit):
STRENGTH

Back Squat (1's)
Warm-up:
4x10 @ 95lbs
Set 1: 40% of 90% of 1RM x 6 reps @ 135lbs
Set 2: 50% of 90% of 1RM x 5 reps @ 165lbs
Set 3: 60% of 90% of 1RM x 3 reps @ 200lbs
Set 4: 75% of 90% of 1RM x 5 reps @ 250lbs
Set 5: 85% of 90% of 1RM x 3 reps @ 280lbs
Set 6: 95% of 90% of 1RM x 6 reps** @ 315lbs (belted)  https://youtu.be/n3FD-X3wxu8
Felt pretty good doing the 6th set of 6 at 315 so I decided to get a 7th set in:
Set 7: 105% of 90% of 1RM x 2 reps @ 345lbs  (belted)  https://youtu.be/Ey1f6MiXL_w

 

I normally do my heavy lifting in my Olympic lifting shoes but I kept the NANO 2's on tonight just for a change.

I'm feeling pretty confident about getting a new 1RM when the cycle ends.  :)


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"Hey all you Vegetarians....  My food poops on your food."

 

 

"Now, get off my lawn!" :angry:





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