“The ‘shoulderRok’ thing is something I saw on Chris Duffin’s youtube channel. I wanted to try it because it’s basically an excuse to swing a mace”
^^^^^^^^^^^^^^Ok, Bro, what is this? Didnt find anything on You tube about Duffin swinging a mace. Is this close to using a sledge hammer on a tire? would like to try it myself. Great work by the way, try not to eat anymore rotten chicken.
[quote]TheWolfMan wrote:
Looks like your training’s on track London, which is good to see. I may not comment very often, but rest assured I’m still following. I wanted to let you know that I’ve finally taken the plunge and started boxing, which I’ve been thinking about for a little while. I did for a few months when I was about thirteen, but I’m essentially starting from scratch because I neglected to take it seriously. I intend to change that this time.
Even after the first few sessions, I have a whole new level of respect for the sport. You have to be graceful as well as everything else, which I’ve never really appreciated. Anyway, I’m already pretty sure I’m going to love it and it was partly reading your logs that pushed me into it, so thank you for that. [/quote]
That’s awesome, mate. I’m humbled that I’ve managed to play a small part in your decision. Honestly I think taking up boxing is one of the best life choices a man can make. It will give you tremendous confidence and self-respect of a kind you might not necessarily have discovered in yourself yet. Don’t be discouraged if it takes them a few months to really start taking you seriously - the turn over rate of guys who join is pretty high, and it doesn’t make sense to invest coaching time in guys who might be gone 3 weeks later. Stay humble, work hard, and the sky is the limit. Please keep me posted on how your getting on, and ask any questions you may have, here or in the combat section!
[quote]idaho wrote:
“The ‘shoulderRok’ thing is something I saw on Chris Duffin’s youtube channel. I wanted to try it because it’s basically an excuse to swing a mace”
^^^^^^^^^^^^^^Ok, Bro, what is this? Didnt find anything on You tube about Duffin swinging a mace. Is this close to using a sledge hammer on a tire? would like to try it myself. Great work by the way, try not to eat anymore rotten chicken. [/quote]
Idaho, good to see you out here in the sticks, brother. Here’s a link to a video where Duffin is doing it. Starts at 19 seconds in. I’m not sure it’s that different from club swinging, but I’m not a hundred percent sure. I’d say it is more for mobility and strength through an otherwise weak-ish range of motion than conditioning, but I’ve only done it once so I could be way off base there. Either way it was a fun addition and felt really great. You can feel every muscle across your shoulders and upper back being worked, and to me it feels a bit like a massaging effect.
I read your bit in the Bad Ideas thread. Stay safe out there mate. All the best.
Edit: failed to post link. Here is the Youtube video:
[quote]LondonBoxer123 wrote:
[quote]idaho wrote:
“The ‘shoulderRok’ thing is something I saw on Chris Duffin’s youtube channel. I wanted to try it because it’s basically an excuse to swing a mace”
^^^^^^^^^^^^^^Ok, Bro, what is this? Didnt find anything on You tube about Duffin swinging a mace. Is this close to using a sledge hammer on a tire? would like to try it myself. Great work by the way, try not to eat anymore rotten chicken. [/quote]
Idaho, good to see you out here in the sticks, brother. Here’s a link to a video where Duffin is doing it. Starts at 19 seconds in. I’m not sure it’s that different from club swinging, but I’m not a hundred percent sure. I’d say it is more for mobility and strength through an otherwise weak-ish range of motion than conditioning, but I’ve only done it once so I could be way off base there. Either way it was a fun addition and felt really great. You can feel every muscle across your shoulders and upper back being worked, and to me it feels a bit like a massaging effect.
I read your bit in the Bad Ideas thread. Stay safe out there mate. All the best.[/quote]
Totally going to try that ShoulderRok thing. Thanks man.
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
[quote]idaho wrote:
“The ‘shoulderRok’ thing is something I saw on Chris Duffin’s youtube channel. I wanted to try it because it’s basically an excuse to swing a mace”
^^^^^^^^^^^^^^Ok, Bro, what is this? Didnt find anything on You tube about Duffin swinging a mace. Is this close to using a sledge hammer on a tire? would like to try it myself. Great work by the way, try not to eat anymore rotten chicken. [/quote]
Idaho, good to see you out here in the sticks, brother. Here’s a link to a video where Duffin is doing it. Starts at 19 seconds in. I’m not sure it’s that different from club swinging, but I’m not a hundred percent sure. I’d say it is more for mobility and strength through an otherwise weak-ish range of motion than conditioning, but I’ve only done it once so I could be way off base there. Either way it was a fun addition and felt really great. You can feel every muscle across your shoulders and upper back being worked, and to me it feels a bit like a massaging effect.
I read your bit in the Bad Ideas thread. Stay safe out there mate. All the best.[/quote]
Totally going to try that ShoulderRok thing. Thanks man.[/quote]
Let me know how you get on mate.
[quote]LondonBoxer123 wrote:
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
[quote]idaho wrote:
“The ‘shoulderRok’ thing is something I saw on Chris Duffin’s youtube channel. I wanted to try it because it’s basically an excuse to swing a mace”
^^^^^^^^^^^^^^Ok, Bro, what is this? Didnt find anything on You tube about Duffin swinging a mace. Is this close to using a sledge hammer on a tire? would like to try it myself. Great work by the way, try not to eat anymore rotten chicken. [/quote]
Idaho, good to see you out here in the sticks, brother. Here’s a link to a video where Duffin is doing it. Starts at 19 seconds in. I’m not sure it’s that different from club swinging, but I’m not a hundred percent sure. I’d say it is more for mobility and strength through an otherwise weak-ish range of motion than conditioning, but I’ve only done it once so I could be way off base there. Either way it was a fun addition and felt really great. You can feel every muscle across your shoulders and upper back being worked, and to me it feels a bit like a massaging effect.
I read your bit in the Bad Ideas thread. Stay safe out there mate. All the best.[/quote]
Totally going to try that ShoulderRok thing. Thanks man.[/quote]
Let me know how you get on mate. [/quote]
Think I’ll tag it onto the end of my shoulder day on Saturday, how did you do these? I’m thinking a short bar/E-Z curl bar with only one side loaded will work, but I’m interested on how you did yours?
29th August 2015
Dagill - Pretty much as you say, short bar loaded one end. I took some pictures earlier. It’s gone 1am, so I’ll post them in the morning for you to see how I’m doing it.
Training:
Conditioning - 12 mins Skipping - everytime I snagged I did 10 burpees, 20 jumping jacks, 10 8count body builders, 20 jumping jacks as a quick circuit. Snagged 4 times I think.
Strength -
8x 3/4 squats - 247, 302, 348, 392
8x BB row - 126, 148, 170, 192
8x BB incline bench - 105, 127, 137, 143
8x ab roller - 1,1,1,1
Events -
115lbs SB floor press - 10,10,10
SB getups - 2,2,2
126lbs/hand farmer walk - 130ft, 130ft, 130ft
Notes -
Hard.
[quote]LondonBoxer123 wrote:
[quote]TheWolfMan wrote:
Looks like your training’s on track London, which is good to see. I may not comment very often, but rest assured I’m still following. I wanted to let you know that I’ve finally taken the plunge and started boxing, which I’ve been thinking about for a little while. I did for a few months when I was about thirteen, but I’m essentially starting from scratch because I neglected to take it seriously. I intend to change that this time.
Even after the first few sessions, I have a whole new level of respect for the sport. You have to be graceful as well as everything else, which I’ve never really appreciated. Anyway, I’m already pretty sure I’m going to love it and it was partly reading your logs that pushed me into it, so thank you for that. [/quote]
That’s awesome, mate. I’m humbled that I’ve managed to play a small part in your decision. Honestly I think taking up boxing is one of the best life choices a man can make. It will give you tremendous confidence and self-respect of a kind you might not necessarily have discovered in yourself yet. Don’t be discouraged if it takes them a few months to really start taking you seriously - the turn over rate of guys who join is pretty high, and it doesn’t make sense to invest coaching time in guys who might be gone 3 weeks later. Stay humble, work hard, and the sky is the limit. Please keep me posted on how your getting on, and ask any questions you may have, here or in the combat section![/quote]
Thanks man. Not much to report as yet. Still tripping over my feet every time I throw a punch haha. None of the serious guys have taken much notice of me yet, which makes sense, like you said. A couple of other beginners have introduced themselves to me - I think mostly because they’re grateful that they’re no longer the newest people there. I figure if I just keep my head down and put the work in good things will happen - in that sense, it’s not much different from anything else in life.
[quote]TheWolfMan wrote:
[quote]LondonBoxer123 wrote:
[quote]TheWolfMan wrote:
Looks like your training’s on track London, which is good to see. I may not comment very often, but rest assured I’m still following. I wanted to let you know that I’ve finally taken the plunge and started boxing, which I’ve been thinking about for a little while. I did for a few months when I was about thirteen, but I’m essentially starting from scratch because I neglected to take it seriously. I intend to change that this time.
Even after the first few sessions, I have a whole new level of respect for the sport. You have to be graceful as well as everything else, which I’ve never really appreciated. Anyway, I’m already pretty sure I’m going to love it and it was partly reading your logs that pushed me into it, so thank you for that. [/quote]
That’s awesome, mate. I’m humbled that I’ve managed to play a small part in your decision. Honestly I think taking up boxing is one of the best life choices a man can make. It will give you tremendous confidence and self-respect of a kind you might not necessarily have discovered in yourself yet. Don’t be discouraged if it takes them a few months to really start taking you seriously - the turn over rate of guys who join is pretty high, and it doesn’t make sense to invest coaching time in guys who might be gone 3 weeks later. Stay humble, work hard, and the sky is the limit. Please keep me posted on how your getting on, and ask any questions you may have, here or in the combat section![/quote]
Thanks man. Not much to report as yet. Still tripping over my feet every time I throw a punch haha. None of the serious guys have taken much notice of me yet, which makes sense, like you said. A couple of other beginners have introduced themselves to me - I think mostly because they’re grateful that they’re no longer the newest people there. I figure if I just keep my head down and put the work in good things will happen - in that sense, it’s not much different from anything else in life.
[/quote]
Ye it’ll be like that for a while mate, don’t let it discourage you, it’s just a function of the high turnover rate.
31st August 2015
Conditioning
5x8 each side, shoulderok thing.
6x the following circuit. Done with 77lb barbell:
5 snatches
5 cleans
5 front squats
5 thrusters
sprint 100 yards
Rest was the walk back
Then:
4x
30ft bear crawl forwards
30ft bear crawl backwards
10s rest between each pair
25 burpees
Handstand practise - 11 attempts, 11 fails. I lost the ability to breathe at this point, so I stopped. I’ve not got the hang of bailing out of these elegantly, so I just crash down on my back.
1st September 2015
Conditioning - 13 minutes fast skipping, 50 burpees, 15 broad jumps
Strength -
8 reps Mid shin blockpulls - 225, 258, 302, 325
8 reps Rope climb chins - +8, +12.5, +18, +24
8 reps Push press - 105, 116, 127, 138
8 reps - 1,1,1,1
Events -
115lb SB clean and press - 8,8,8
65ft 126.5lbs (per hand) Farmers walks - 1,1,1
Notes -
This was extremely hard. Really had to force myself through it. Stressful week for me, so just has to be sucked up and got through. Pleased with the blockpulls. I reckon I could hit a similar number of reps from the floor. I’m starting to get some numbers in mind for the end of this program.
3rd September 2015
Conditioning -
12 minutes shadow boxing, with random sets of 5 burpees thrown in. 65 total burpees, and some good sharp shadowboxing with fast feet.
Strength -
8 reps Front squats - 126, 148, 170, 203
8 reps each hand DB snatches - 44, 56, 66, 71
8 reps Ab wheel - 1,1,1,1
Events -
130lb SB shoulders - 6,6,6,6
130lb SB bearhug carry 300ft - 1,1,1,1
Notes -
Pretty stressful day, the culmination of a stressful week or so that has reduced the amount of training time I’ve had. Should be back on track from tomorrow. I’m feeling a lot stronger with these weights than I was last cycle, and I think the conditioning is playing a significant part in that. Now that my longer conditioning days should be viable again, I’m hoping that’ll be a welcome boost to progress going into the last week of the 8 rep cycle. Can’t believe I’m almost at the end of week 3 already.
4th September 2015
Had to split some logs during my training time, so just did an hour or so of splitting. Not hard conditioning, but it’s all good movement.
5th September 2015
Conditioning -
5x:
10 8-count bodybuilders
5 no leg rope climbs (about 10ft)
10 broad jumps
10 pushups
20 jumping jacks
Did 5 rounds in about 10 mins
Strength -
8 reps 3/4 squats - 258, 324, 369, 414
8 reps BB row - 148, 170, 192, 214
8 reps low incline bench - 111, 133, 144, 150
Events -
130lb SB floor press - 6,6,6
40ft farmers walk - 137.5 (per hand) x1, 148 (per hand) x 1, 160 (per hand) Picked up twice and had the balance wrong so didn’t get moving. The third pick up I made it about 10 feet before the balance went again, and I was pretty spent.
Notes -
Doing farmers walks with 5ft barbells which have no knurling is not ideal. Will probably try wrapping zinc oxide tape around them to provide some grip.
Otherwise, a pretty good session. Bench was very hard, I can’t work out if it’s a mental block or what. I barely made 8 reps with 150lbs, yet I can push press that for a triple comfortably. Not sure I’ve left myself enough room to progress as much as I’d like over the rest of the program, but I’ll eat and sleep a lot and train hard and see what happens.
6th September 2015
Just some more log splitting - 1hr10 mins with the axe.
7th September 2015
Week 4 phase 1
Conditioning -
12 mins jump rope, 100 pressups, 15 Burpees, 15 8count body builders, 100 jumping jacks, 40 BW squats.
Strength -
8 Block pulls - 258, 325, 350, 325
8 Rope chins - +9, +15, +20, +25
8 Push press - 112, 123, 133, 143 (7 reps)
Events -
130lb SB C&P - 5,5,6,5
65ft farmers carry 105 each side - 1,1,1,1
Notes -
Screwed up my block pulls, I hit the top set a set too soon. I also have to tie the weights on because the bar isn’t long enough and I have odd sized weights. Because of this, I ended up trapping 3 fingers between the bar and the tied on plates, splitting all three of them. I need to come up with a better way of adding weight - I’ll probably just buy a longer piece of 1" bar this weekend and work with that. Anyway, to avoid wrecking the rest of my fingers I dropped the weight back to last weeks set and did my last 8 reps. Not as I’d planned, but still more overall volume. This was a really hard set though, I’m glad the 8 weeks are up.
Chins on the thick rope were tough as my grip takes a hammering from the block pulls
Disappointed to have missed the rep on the PP, I think I’m going to struggle to make another 8 weeks’ worth of gains on it (same with the bench) but I’m going to push hard to see how much I can improve it.
Events - I backed off with the farmers, as I think I hadn’t fully recovered from doing them 48 hours previously. I just really tried to move quickly across the ground.
9th September 2015
Conditioning -
5x :
10x 35lb DB swings RH
60ft 35lb DB waiter carry RH
20 pushups
10x 35lb DB swings LH
60ft 35lb DB waiter carry LH
60ft bear crawl
60ft bunny hops
in 11 minutes.
Strength -
8 reps Front squats - 148, 170, 192, 215
8 reps DB snatches - 44, 55, 77, 89!
8 reps Ab rollouts - 1,1,1,1
Events -
130lbs SB shoulders - 6,6,6,6
130lb SB 300ft bearhug carry - 1,1,1,1
Notes -
The conditioning portion was good, but I could have done with more weight on the dumbell, which is a good feeling.
The strength stuff went pretty well. I messed up, I meant to hit 77 for the top set, and didn’t realise I’d put 89 on until I’d done a few reps and wondered why it was so much heavier. I thought about stopping and putting the 77 on, but decided to go for it. I had to do 2 each side and then swap hand, rather than doing 8 straight each side, but I reckon it counts. It was hard as hell and felt like it did some good. Rest periods between sets were probably slightly longer than usual.
Front squats are feeling nice and strong. Hoping I can get over 300lbs for a triple by the end of this program.
Events were quite tough, I did feel a slight drop in energy, I don’t think I’d got as much food in me over the day as would have been ideal, but I still got it done in good time.
[quote]LondonBoxer123 wrote:
Otherwise, a pretty good session. Bench was very hard, I can’t work out if it’s a mental block or what. I barely made 8 reps with 150lbs, yet I can push press that for a triple comfortably. Not sure I’ve left myself enough room to progress as much as I’d like over the rest of the program, but I’ll eat and sleep a lot and train hard and see what happens. [/quote]
I find I make my best progress when I can’t believe I’m going to make it through the program, because I don’t believe I’ll be able to lift the weights I’m predicting at the end.
Good Work here man, loving the programming.
10th September 2015
Dagill - I hope so mate, we’ll find out with bench day tomorrow. I think a good run through the first 4 weeks would set me up nicely for the rest of the program.
Conditioning -
2x400m heavy bag carry
2x100m sprint
10 rounds heavy bag
3 mile run
I think you are in a good place man! The way i programmed it is just about exactly where you should be. If you weren’t having these thoughts about not being able to make it the entire 12 weeks, then you are not going heavy enough. Recover as hard as you workout and you will be just fine!