Author Topic: Joe's Training to be a Norse god (Read 8782 times)

Joe Brock · « **Reply #20 on:** January 23, 2011, 10:34:56 PM »

Tried wrapping up some of my uglier dumbell handles in this:
http://www.google.com/products/catalog?q=self-adhering+bandage&rls=com.microsoft:en-us:IE-SearchBox&oe=UTF-8&rlz=1I7ACEW_enUS371US371&um=1&ie=UTF-8&cid=12023742375108171436&ei=1Bs9TaA3jfWAB8b7uOAI&sa=X&oi=product_catalog_result&ct=result&resnum=4&ved=0CEwQ8wIwAw#

Seems to work well so far. Tomorrow is my chest and back day, so I'll see how they work out. I work with a guy who's been overweight for some time, and he's picked up the Biggest Loser Wii game. I'm feeling a little bit guilty because I've been preaching the "stay consistent with it, and almost anything will have results," sermon. I, on the other hand, took today for rest. On the other hand, as I've been trying to increase my weight steadily for the past few months, I've found that I have better results with more rest in between workouts. My diet is solid for mass gains right now, so I'm putting on some weight. It's showing up much better in my lats and pecs than anywhere else. I've recently seen some pretty decent increases in my strength, and if I can get my balance to follow, I'll be a much happier traceur.

Joe Brock · « **Reply #21 on:** January 25, 2011, 01:47:22 AM »

I have no idea how it happened, but I got off work and went home to take a nap. I slept for about 13 straight hours. I missed my workout today, so I'll be posting up more info tomorrow. I think that all of the things I tried to make time for over the weekend with my kids and family caught up with me. I feel a little guilty about having to put off weight lifting for a day, but I'll get on it tomorrow. I guess that I needed rest, and even if I didn't want it, my body decided to take it.

Joe Brock · « **Reply #22 on:** January 25, 2011, 10:31:29 PM »

Ok, so today I totally made up for the suck which was yesterday's crash-fest. I did some quick sprints with Sarai, and then we hit up chest and back. I did dive-bombers 20, OHPUs 20, Pullups 35 (Of varying hand spacing), heavy lawnmower rows x 65lbs x 24 per side, heavy PANTS x 40, Back Flys x 30 lbs x 25. I also did some balance work, because my balance on rails could be way better. I feel good about today. I had some turkey chili, some tuna in green beans, 2 shakes, a protein bar for a meal replacement, and a slice of Ezekiel toast. I plan on hitting up some obstacles for "flow" (I hate that word) drills if it's not below freezing tomorrow.

Oh, yhea, and my new Feiyues came in. SCORE!!!

Joe Brock · « **Reply #23 on:** January 27, 2011, 11:47:38 PM »

I missed a day of updates, so here's the last 2 days.

I went out and practiced some basic bodyweight work at the local park. Managed to Kong a picnic table. Then, I decided to cut out when kids started to roll in in big numbers. (Silly kids, I want to use the jungle-gym

)

Today, I was feeling very tight, so I spent an hour doing some balancing yoga. It was nice, and according to the lady guiding it, it should also help me to keep my menstration balanced...uhhhh, ok!!!

I did eat some fajitas today, and felt super guilty about taking a cheat day. The oils in them actually made me feel pretty rough. I guess I've now been eating clean for so long that my digestive track goes nuts when I put bad-for-me food into it. This morning, I had a turkey mignon, some ground turkey, and a protein bar for meals. I hope to get in some weight lifting tomorrow.

Joe Brock · « **Reply #24 on:** January 30, 2011, 10:15:53 AM »

Ok, so I haven't posted, but this is where I am recently.

Fully converted to paleo/evo diet. Yesterday I had 2 cod loins, 1 chicken breast, some fresh fruit and veggies, and some almond butter. I'm trying to get more variety into my meats, and am using BCAAs and a protein complex (without adds) for the meals I have trouble making. Eggs whites, FTW!!!!

I did the tabata intervals the day before yesterday, and yesterday I just took the kids to the park, played around a little with them, and practiced some tic-tacs that left the ground, went to the wall, and ended up on a table. I'm supposed to be doing some heavy back (pulling) work later today, but gotta make the babies lunch first. Will stay updated...I promise.

Joe Brock · « **Reply #25 on:** February 01, 2011, 01:44:44 AM »

OMG I'M SO HUNGRY ALL OF THE TIME!!!

I told Steven Low that I was going to do this "eating right" thing down to the letter. I've been following the paleo/evo diet thing down to an exact science. I swear, I eat so much, I may personally be the reason that chickens go extinct. I fill up after eating, but if I don't get in something to eat ever 3-4 hours, I feel like I'm going to starve to death. It's probably the removal of grain from my diet. I'm in the "withdrawl" stages. Some days, I like to imagine that I'm running into the local Whole Foods store...knocking over groups of hippies on my way in...and grab one of those big buckets of granola and just pour it over my face while roar like a caveman. I'm not cheating this, though. It's gotta be worth it. I'm making certain to increase my calories accordingly and to get more fats in my diet. So far, so good.

I have been working on increasing my flexibility along with strength. I did totally nap a great deal today, but that is often the case on Mondays for me.

Joe Brock · « **Reply #26 on:** February 02, 2011, 11:10:00 PM »

Did a ton of pulling today. Started with L-pullups, then went to corncob pullups. Totalling 35.
Grabbed my 75lbs dumbells and busted out 3 sets of 10 rows. (Lawnmower first with elbow in, then elbow out, then elbow in.)
Did a few sets of curls just to get those biceps pumped (because it's sexy

. )
I also held a front lever on a bar for 1:30. I'm trying to knock out this balance thing, and that seems to help me get all "focused in" like someone doing yoga.

Eating:
Breakfast=Egg whites and ground turkey, 1tbsp Almond Butter
Brunch=Protein Complex Shake
Lunch=Beef Kabob
Post Lunch=1 cup of fresh fruit, 1/2 cup almonds
Dinner=Big Colossal Whey Bar, Grapefruit, coffee
Post Dinner=Did the above again.

Sarai Brock · « **Reply #27 on:** February 02, 2011, 11:43:01 PM »

1) oh yes his wicked pump was all kinds of sexi
2) he failed to mention his beef kabob was screaming.... kind of like the gingerbread man in shrek............... gross.

Joe Brock · « **Reply #28 on:** February 03, 2011, 10:17:59 PM »

Let me take a moment to discuss a topic that has gotten some concern of mine recently.

"CALF LIVER FOR BREAKFAST"

I like it, because it's totally everything that a good paleo meat dish should have. Grilled, it's edible (not really great, but edible) and that's totally what I had today. Sarai might have done some complaining about the smell. Can I get a "It's for the greater good of progress in parkour" from whoever reads this so that Sarai will stop giving me a hard time about it?

mmmm, Calf-liver.

Sarai Brock · « **Reply #29 on:** February 04, 2011, 12:15:08 AM »

It could save small children from a burning building or provide water to an entire African village & I would still insist that you eat it when I'm not around........................ bc it stinks.

Joe Brock · « **Reply #30 on:** February 05, 2011, 01:37:35 PM »

I'm not even going to waste the time to break out what I eat every day anymore...just know that I'm totally commited to eating unprocessed meats, veggies, fruit, and drinking whole milk like a madman. I will note if I change any suppliments, but for now, everything is paleo. I'm tired of writing out 6-7 meals a day.

Yesterday I did a ton of OHPUs (15 per side x 4 sets per arm), and then 3 sets of 75 lb x15 military presses, and 3 sets of handstand shrugs. *I did 3 sets of 30lbs bench flys x 12, and 3 sets of body weight dips x 14...until the last set, where I only got 6 dips

My chest is pretty sore....and I keep making Sarai "touch my boobies"

Sarai Brock · « **Reply #31 on:** February 05, 2011, 02:36:57 PM »

Quote from: Joe Brock on February 05, 2011, 01:37:35 PM

My chest is pretty sore....and I keep making Sarai "touch my boobies"

I don't mind ;-)

Joe Brock · « **Reply #32 on:** February 08, 2011, 11:13:11 PM »

Today I did pulls. Lots of BW/Iron pulling. I started with 4 sets of 10 pull ups (alternating grips). Then did 4 sets of 1 arm dumbbell rows (8-10 reps at 75 lbs). I also tried 5 front lever pull ups, but as I try to pull my body towards the rings, I begin to lose my balance and have to straddle my legs to recover. Power is so crucial to maintaining control for them, and I may just not be strong enough yet. I plan to drill these every time I get around to back work, because they make me feel like a gorilla. I finished the day off with back flys, in sets of 12 at 20 lbs...maintaining perfectly straight arms and alternating the bells from horizontal to vertical. After this, I turned into a quivering mass and cried/laughed while eating about 10 oz of fresh turkey and some spinach.

Does anyone have any recommendations for front-lever pull ups to help train the balance in them, or am I just too much of a baby yet to pull it off?

Brett Robert · « **Reply #33 on:** February 09, 2011, 11:01:40 PM »

Quote from: Joe Brock on February 08, 2011, 11:13:11 PM

Does anyone have any recommendations for front-lever pull ups to help train the balance in them, or am I just too much of a baby yet to pull it off?

How's your front lever without the pull-ups?

Joe Brock · « **Reply #34 on:** February 10, 2011, 01:54:30 AM »

Wobbly. (I think I've discussed some of my issues with balance before...and this is no exception.) It's starts out feeling good, but once I start to tip, I gather speed at a parabolic rate. On a bar, where I can compensate more with friction I do better than on nylon-strap suspension. It's solid enough that I want to work in tucked front-lever pull-ups to a true FLPU.

When I try to add the pull, I think that I'm throwing my CG towards my legs too much. I tilt over.

It may be that I need to try to lock my arms out better and just bring them in a curve towards my waist, but that's a skill I haven't quite mastered yet.

Brett Robert · « **Reply #35 on:** February 10, 2011, 06:18:33 PM »

Sounds like you're on the right path... or at least like I can't offer any advice. Can you get a video of both the hold and the pull-ups? How long can you hold the FL?

Joe Brock · « **Reply #36 on:** February 10, 2011, 09:21:07 PM »

I can, but I'm pretty much convinced that it's a lack of strength right now that's keeping me from where I want to be. If you just want a video of me...that's understandable

LOL. I'll be working on them during my "pulls" day, and I may do them right after warm-ups. It might be that I'm already pretty tired when I start the technical balance work. I've noticed the same thing with my tucked planche work. If I wait until too late in my routine to do them, I have a LOT more trouble.

Brett Robert · « **Reply #37 on:** February 10, 2011, 11:46:33 PM »

Ah, bingo! I always did levers at the beginning of a routine, even before squats. Just after the warm-up is the best time for levers and planche, in my (limited) experience. If you're still working on the strength, you may want to consider focusing on the hold for awhile before progressing to the pull-ups. However, if you can make progress on the pull-ups, go for it.

Joe Brock · « **Reply #38 on:** February 12, 2011, 01:24:23 AM »

Well, I guess I should state some solid goals, and I am starting to realize (thanks to Jim at BeastSkills) that I'm a huge weakling baby child who needs to MAN UP and gain some GORILLA STRENGTH before I am going to be able to realize some of my personal quests.

1. Clapping Handstand Push-up
2. Planche Push-up x 8+
3. Front Lever Pull-up x 8+
4. One-Armed Dive Bomber push-ups X 8+
5. One-Armed Pull-ups X 8+
6. One-Armed Elbow Lever
7. One-Armed Front Lever
8. Getting a Jam together in LR this Summer.

I realize that my goals are big, and that they're going to take time, effort, dedication, ridiculous amounts of work, etc. I'm ok with that. I'm going to spend more time focusing on my lever holds and planche holds before trying to add some pumping reps to them. If anyone has suggestions as to how long I need to be able to perform each hold, I'd love to hear it. I've been hitting the Iron today, and I simply went at it until my arms went all wobbly like they were a wet noodle (which isn't part of my diet, and so I was appalled by them

). I didn't count reps today, though. I just went at it like I was preparing to wrestle the Incredible Hulk in the near future. I will gladly take advice (from reputable sources) regarding how these progressions should play out. Jim and Brett have helped, but if someone sees mistakes I'm making which are not helping me progress towards my goals, please feel free to be like, "Hey JOE!!!! You ain't stayin on target!!!!!" We never rise to the level of our expectations, but rather, we fall to the level of our training. Train Hard.

Brett Robert · « **Reply #39 on:** February 12, 2011, 12:45:01 PM »

Awesome goals, but what about your legs?

One thing I would caution you on, is that sometimes a lot of one-arm work can lead to overuse injuries like tendonitis. You might want to read this article a few times to find some ideas about how to prehab.

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Author Topic: Joe's Training to be a Norse god (Read 8782 times)