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

Joe Brock · « **Reply #40 on:** February 12, 2011, 10:54:15 PM »

I do squats. I haven't felt like I really need much else for my legs. With regular parkour, the squats, and my history in kicking arts (for Muay Thai, I was throwing hundreds of jumping knees every day) I feel pretty good about my legs.

Unless of course, you count my yoga. Lol. I'm not really "feeling the burn" from Mountain Pose. 'Namaste...wtf'

I appreciate the link to the tendinitis article. I also picked up a copy of "Anatomy and Physiology...The Unity of Form and Function" so that I'll be able to tell what's hurting a little bit more accurately. It's a good book, and I would recommend it for people like me who feel like "research" is watching dead-lifting videos.

Joe Brock · « **Reply #41 on:** February 14, 2011, 03:19:06 AM »

Seriously considering throwing the Deadlift and Power-Clean in my workout.

day 1. Pushes:
Planche Progression (on straddle right now)
3 sets One-Armed Push-ups
3 sets Military Presses
Elbow Levers
3 sets Dumbbell Bench
Weighted Dips
L-sits
3 sets Handstand Pushups
2 Sets Deep-swimmer presses
Side-Triceps rises to fail.

Day 2. Rest

day 3 Pulls:
Front Lever
Pull-ups. I alternate 5 sets. (L-PU, Wide grip, Narrow Overhand, Narrow Underhand, corncob)
3 sets per side: One-arm rows (elbows in, elbows out, elbows in)
(Trying to get Front Lever Pull-ups here...need more umph! with balance to nail these.)
3 sets, barbell rows
3 sets Back Flys (standing, haunched, standing)
3 Sets, full ROM curls

Day 4. Rest

Day 5.
Tabata Intervals
Actual Parkour Practice.

Day 6.
SQUATS
Yoga
Deadlift
Power Clean

I just threw them on day 6, because that's all stretching and HUGE compound lifts. It seems like a decent place, but if someone has good reasoning, I might shuffle them around. It seems like the DL would help on leg strength, while keeping my lumbar region a little bit more stable. Thoughts?

Joe Brock · « **Reply #42 on:** February 14, 2011, 10:10:04 PM »

Adjusted my schedule as recommend per Steven Low.

day 1. Pushes:
Planche Progression (on straddle right now)
3 sets One-Armed Push-ups
1 set Military Presses
3 sets Handstand Pushups
2 Sets Deep-swimmer presses
Side-Triceps rises to fail.

Day 2. Rest

day 3 Pulls:
Front Lever
Pull-ups. I alternate 5 sets. (L-PU, Wide grip, Narrow Overhand, Narrow Underhand, corncob) Will choose only 3 per WO.
3 sets per side: One-arm rows (elbows in, elbows out, elbows in)
3 sets Back Flys (standing, haunched, standing)

Day 4. Rest

Day 5.
Actual Parkour Practice. DL or PClean

Day 6.
SQUATS
Yoga

I pushed day 1 back so that I could really study my goals (and that's a nice way of saying "Spend quality time with my honey on Valentine's Day") and simply practiced some Isometric holds and elbow levers. I actually managed to hit the 1 armed E-Lever with my other hand out on a chair for balance. I'm strong enough to do this one, NP, but just lack the balance to get that other hand free. I'll post tomorrow about how day 1 works on the new schedule.

Joe Brock · « **Reply #43 on:** February 16, 2011, 12:09:47 AM »

Well, day 1 was a hit. I pumped out the routine in pretty decent time, and realized that opening with the planche work was a terrific idea. It certainly takes enough effort to maintain that I feel a little rough on the later pressing. I have to force myself to not push to failure on everything. It's such a habit, because I'm from the "no pain, no gain" school. I know that science has led me to understand that this really isn't the best way to make serious progress, but it's just so tempting.

Handstands right after MPress, followed by deep-swimmer presses is a pretty rough combo. I only deal with them for the first round, but it's pretty daunting to finish the set on the DSPs. Those little weights seem pretty heavy after a little while. I only got about 6 reps at 30 lbs the first round thorough them. I did 10 the last round...seems backwards. I feel pretty good now, though.

Brett Robert · « **Reply #44 on:** February 17, 2011, 12:01:27 AM »

Quote from: Joe Brock on February 16, 2011, 12:09:47 AM

I have to force myself to not push to failure on everything. It's such a habit, because I'm from the "no pain, no gain" school. I know that science has led me to understand that this really isn't the best way to make serious progress, but it's just so tempting.

Sometimes it's harder to change an existing habit than it is to take up a new one entirely.

Keep doing what you're doing. Open-mindedness and humility can aid progress just as much as dedication and tenacity.

Joe Brock · « **Reply #45 on:** February 17, 2011, 10:00:08 PM »

Today was my day 3. I did the front lever work, then went on to pull-ups. I started with L-Overhanded. (Which is really similar in feeling to the lever.) x 8
Then dumbbell rows 3 x 8 x 75# per arm.
L-Pull Ups, underhand x 10
Then standing dumbbell Flys 3 x 10 x 30#
Wide Grip Pull-ups x 10
cogden Curls 3 x 10 x 30
L-PU Wide Overhand x 5 (Tried these from a Full-extension to the point of a grip shift if you were going to do a Muscle Up...that makes them a little harder for me, but I want that big ROM in at least 1 set.)

Then I did some really light DLs (75#), just to keep the lumbar feeling warm.

This was a great day, and I feel like a million dollars. I didn't try as hard today to push through to failure. We'll see if the numbers increase like I want them to. It's about time to increase my rows again. Dumbbells require a 5# jump, and I like to get pretty comfortable with them before I increase weight, otherwise, my form will be Scheiße for the first few days of an increase.

Joe Brock · « **Reply #46 on:** February 21, 2011, 10:12:40 PM »

So, I went to the doctor Friday, because I have a nasty cough. He told me I was in excellent shape...except I have a mild case of pneumonia.

I'm on antibiotics, so I can't have milk products, and that's crap.

Striving forward, I did my day 1 routine again today, and added a set of deep squats to it. I've felt stronger, but I guess that's to be expected.

Brett Robert · « **Reply #47 on:** February 22, 2011, 12:21:20 AM »

Lifting heavy while you're sick can lengthen your infection...

(I usually go in to the gym anyway unless I'm very sick, so I can relate.)

Joe Brock · « **Reply #48 on:** February 27, 2011, 10:45:27 PM »

I'm about to be over this whole "feeling bad" thing. I get milk again in about 4 days...WOOT! On the other hand, I'm moving into a new house this next few weeks, so I'll probably be exhausted. I guess I can add "DL Refrigerator" and 'PClean 42" TV' to my workout list.

Ashley McC · « **Reply #49 on:** March 07, 2011, 10:14:27 PM »

Posting to follow.

Joe Brock · « **Reply #50 on:** March 07, 2011, 10:31:31 PM »

Quote from: Ashley McC on March 07, 2011, 10:14:27 PM

Posting to follow.

Well then...I guess I should update.

I've spent all of last weekend getting moved into my new house. Hooray, but it's looking much more done now. There's still some boxes, but Sarai is unpacking like it's going to save the world. I knocked out an old project on recovering a Fender amplifier I have. I've been busy, but I've been neglecting my routine. I guess that since I was dragging furniture around, I let myself have some slack on lifting.

...but.

I went today to pick up a weight bench for my garage from a guy that had it listed on Craig's List. I go out to the middle of nowhere, and there's this dude in a trailer house with a pit bull that had been recently shot with a shotgun, but was recovering quite well. I got a DEAL on the weights and bench. I managed to get a buddy of mine to agree to lift with me so that I'll have a decent spotter, and he gets to work out for free. I celebrated by performing a front lever to back lever while hanging from my closet door frame. This is going to be a good week.

Joe Brock · « **Reply #51 on:** March 09, 2011, 02:10:27 PM »

After moving into my (and Sarai's

) new house...we set up a weight bench and BOTH started to run through some basic barbell lifts today. We did some squats, DLs, and BP. I kept it pretty conservative, because my little spotter probably is going to be most useful if instead of trying to lift the bar off of me...she just goes in and calls the fire department. Her DL is identical to where I stopped benching today.

I have a buddy coming over to spot for me soon, but until then, it's more important that Sarai gets to work out well...and she has pretty good form if I do say so myself.

I feel like I nerfed myself on upper-body, but these things happen.

Joe Brock · « **Reply #52 on:** March 10, 2011, 09:44:36 PM »

Ok, so I made up for my lack of work yesterday today. Jeff (from this point on refereed to as "Jethro") came over and decided to join me for my heavier weight training. He's an ex-bodybuilder, but he's getting old and is just looking to stay in shape. We started the day off with deep squats, looking for a nice burning point. I got to (what I thought was 160 lbs...not all that much), and my form buckled to the left side pretty hard. Jethro jumped in to steady me up, and was like "Hey...watch that form!" I had finished out 5 reps, and set the bar down. That's when I noticed that he had loaded his side about 20lbs heavier than mine...because numbers confuse meatheads.

So, it was 180...but with a nice 8/9 bar split. I might have given him a hard time about that.

We did some OH Presses at 110 lbs, and some Pcleans at 110. By some, I mean 3 X 5. Then moved on to some pull-up work. I did front lever to back lever to warm up, then did 3 sets of L-pull ups. Jethro is a big dude, but his levers are ugly.

I might be feeling a little tension in my back from the wobbly squats. I hope it's just soreness, but I'll know more tomorrow. Train hard all.

Joe Brock · « **Reply #53 on:** March 13, 2011, 09:13:19 PM »

Ok, so no serious reason to stress about the back. It started to feel a lot better with some rest. I decided to push back any barbell work until Monday morning, and simply focus on my pushes until then. I also didn't incorporate any HSPUs because I figured that the stress on my back wouldn't help anything. It's better to take off a few days to be certain that you're fine than to risk a major injury trying to push through. I just keep telling myself that.

I have been on the GOMAD kick for a few days, and I am loving it. Sarai laughed at me today, because I got a cup out of the cabinet, set it on the counter, got the milk out of the fridge, and proceeded to drink out of the jug.

I'm very refined, and I know that you can't all be as classy as me. LOL. I would love to put on some size. I have been at <165lbs for a while now. I'm lean, strong, and feel good, but some lean mass could do me a world of good. I'd also like to squat 455lbs. Beastskill Jim makes it look so easy to do deep squats with HUGE weight, and I'll admit, I'm a little jealous of him for that.

In about 7 hours, I hit up the dungeon again. (for those of you who don't catch on, that's what I call my home garage/gym) I'll post updates when I'm laying in bed crying about the intense burning coming from my back...for tomorrow is DL/BP/D-SQ/Barbell Rows.

Joe Brock · « **Reply #54 on:** March 14, 2011, 06:15:36 AM »

Ok, KILLER WORKOUT right after work today. I'm so pumped.

Started off with basic warm-up and stretching. Then did some Muay Thai drills to loosen the shoulders. Jethro and I took turns. It's funny to see a big guy throw punches. He's an ox when it comes to lifting, but hits like he's trying to push the focus mitt away. I managed a right cross that caused him to smack himself in the mouth with his own mitt-holding hand. (Still got it. )

Then to DL...hooray dead-lifts! 215 x 10 x 3
Then to BP...145 x 8 x 3 (only 6 reps for me on the last set)
Then Barbell Row...205 x 6 x 3
Then Isometric Holds...held a tucked planche for 20 sec... three times. I fell forward out of the last one.

Made fun of Jeff's punches and Frog Stand. He's trying really hard, though, so I'll totally help out however I can. His lifts are seriously PERFECT form, and that's why I use him. He calls me out on cheating and we don't count cheated reps. It's good to have a useful spotter.

Train Hard.

Joe Brock · « **Reply #55 on:** March 15, 2011, 06:11:47 AM »

Ok, here's a weird one.

More punches (double-jab to double-cross) warmups.
#165 Squat x 6 x 3
#110 OH Press x 5 x 3
#75 Pclean x 8 x 3

I backed off on the PClean weight because during my overhead presses, my right shoulder started twitching on me pretty bad. I am not exactly as gung-ho as I once was, so I tend to take it easy if something seems out of the ordinary.

L-Pullups x 8 x 3
Hanging Upside-down Pullups x 3 x 3
Front Lever (tucked)
Back Lever

My levers were pretty rough after this workout, but it's the process of attempting them fatigued that makes it such a beautiful feeling.

Joe Brock · « **Reply #56 on:** March 19, 2011, 03:55:25 AM »

Wednesday, I finished moving Sarai into our new house. She collects antique furniture, and doesn't believe in my Spartan way of life. This also means that her furniture is HEAVY, and so I took off lifting on Wed (because of time, and it was my off day) and then Thursday (because I was sore, sore, sore.)

But for Friday, I kicked it off right again. Started the day off on Barbell Curls 85 x 6 x 4, then to BP 125 x 8 x 4, then tried some lever-based skill work, and finished the day off with pull ups. 4 sets of 8.

Pull-ups after barbell curls is a good way to have two pretty strong guys looking like they're just starting out. Jeff asked if he could use a chair to assist him. I didn't allow it, because I refuse to be associated with a lean 200lbs dude who does chair assisted pull-ups.

Train Hard.

Joe Brock · « **Reply #57 on:** March 21, 2011, 10:54:19 AM »

Hooray! It's Monday (thanks a great deal Rebecca Black, I can't say a day of the week without feeling a little uncomfortable!)

Started the day off with a few 400M Sprints. Then on to DL (215 x 8 x 3) BP (115 x 13 x 3) and Barbell Rows (145 x 11 x3).

I guess that I should explain "Dungeon Rules" for those who may wonder why the strange weights and rep numbers. The dungeon (AKA: Sparta/Hell/my Garage) has a specific set of rules that keep it WAY more honest than most workout logs. There are really 3 basic rules that must be followed and they actually set up how much you'll be lifting during the next week.

1. You MUST complete at LEAST 5 reps across 3 sets, or reduce weight. 8/8/4 won't cut it. The last one didn't make it to 5, so you drop.
2. To INCREASE weight, it must be at least 10 reps across 3 sets. Plus, 14/12/4 will still end up in dropping weight. 15/16/6 means you're not there yet.
3. Your spotter can call you out for ANY break in perfect form. For Bench that means: below the nipples, down slowly, hold, J-shaped movement exploding upwards to directly in front of your eyes. Even if you think it was good, if they call "foul" it doesn't count. (Killed me on bench, because I had to drop 2 weeks in a row because of bad form. I was bringing the bar down over my sternum.

)

This is really designed to prevent injury more than anything. This means that since my form was "called out" at 125, I had to drop. I counted it in my log last week, but I guess I should be more specific. When I say 6 reps...that means GOOD reps. I might have to lift the bar 9 times to get 6 GOOD reps in, but that's how it works in the Dungeon. Today, I got to work on increasing weight back on my BP and Rows. I'm excited. Now...just to hold that form.

Joe Brock · « **Reply #58 on:** March 21, 2011, 08:52:54 PM »

Part 2: GROUND FIGHTING PRACTICE!

Sarai came in today, looking to fight (for fun, because we're strange like that). She's a NOGI/Renzo Gracie Schooled Blue Belt, so I'm a perfectly acceptable training partner, and it's almost a fair fight with me having about 50 lbs on her. 6 rounds of sparring, and I only lost to her once...stupid arm-bar.

i thought she was going for a triangle, ducked my chin down, pulled the other arm up, and then realized that she was extending her whole body on my right elbow.

She's getting sloppy without practice, and some of my wins were things that she knows better than to let happen. On the other hand, I think that 6 rounds of ground-fighting with your fiancée deserves to be put in the Training Journal.

Joe Brock · « **Reply #59 on:** March 23, 2011, 06:10:07 AM »

Squats 75x10 125x8 160x5x3
OHPress 75x10 95x8 110x5x3
PClean 75x10/10/13 (Time to increase weight)
Pull-ups 8x4

No muay thai boxing today, so I am not as beat down as normal, but I could go for a huge steak right about now...

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