I like that thruster/snatch thing. Knee flexion and hinging together! Sort of like that log viper + unknown lift thing you’re always dreaming about.
That’s cool about winning the dumbbell add-ons. Just having that feature seems like another Plus for the Ironmasters vs other adjustables.
You mentioned a lifting a little less and doing more conditioning. Looking in from the outside, you’re recreating the “Classic” accumulation phase, with lots of work and moves that are different from the “sport.” Do you have any plans or programs in mind for a specific Intensification phase where you Focus on getting stronger? Or will that just happen naturally at some point when a competition comes along?
Either way it’s cool to see something sciencey from a textbook actually done in an understandable way, in real life. Keep up the solid work and documentation! I’m learning a lot.
I’ve been looking at those dumbbells for a minute. Just to add on to my current hex collection would cost me the same amount of money, and they increment better than what I currently have. Which appeases my wife. Do you have the base system already without the addon?
@FlatsFarmer I’m thinking of kipping chins to pair with the viper press. I may be giving it a go in the near future. Glad you dig that snatch/thruster thing. Right now I have no plans for intensification unless I can compete again. I prefer to keep the precentages low, as it seems to extend my longevity. And always a joy to have you following along: you bring so much value wherever you post.
@zeptrey I have the base model and the heavy handles. Been trying to get this add on for a LONG time, haha. They’re solid equipment.
AM WORKOUT (post night shift) 0640
Treadmill walk w/80lb vest
Speed: 3.0
Incline: Started at 9.0 for the first 10 minutes, 9.5 for next 10, 10.0 for next 10, then kept going up by .5 each minute until the 38 minute mark (so got up to 14), then took it to 6 for the final 2 minutes
Transition immediately to
13 rounds EMOM daily work w/ 4 snatch buy in
Notes: Pushed it harder than I thought I would. Happy with the outcome. More details later I’m sure, but gotta get in sleep. Got Tang Soo Do tonight.
@biker Good looking out dude: I’ll have to check him out sometime.
PM WORKOUT 1 (1900)
Tang Soo Do class
Was actually a solid workout. Warm-ups included some multi-level plyometric jumps over some obstacles and then kicking combinations. Then did some 1 step self-defense combinations and worked on our hyungs. I got another stripe promotion, so now I’m rocking a white belt with 2 stripes. Focusing as much as I can on staying loose until the moment of striking. I can notice the impact in my shoulders.
PM WORKOUT 2 (2100)
Tabata. Odd minute 1 armed alternating KB snatches, Even minute burpees, 10 second rest times are 1 armed swings
Notes: Just something to get the blood flowing before work. Deep Water tomorrow so wanted to not be completely eliminated for that. This sorta workout WOULD have destroyed me back in the day: fitness is really on point.
Yeah I have no idea if they’re “good” guys or not. I’ve heard their stuff is expensive but they seem to have gained a decent following so maybe people think it’s worth it.
I actually didn’t even know the gym existed until a while ago, and they’ve definitely got some cool toys, but since not all of my family is vaccinated yet, I probably won’t be checking it out anytime soon. Plus, I prefer my garage. Fewer humans.
@jshaving What a small world, haha. I like the look of the gear they sell. Dig that 8-bit NES thing.
AM WORKOUT 1 (0650) Post Night Shift
DEEP WATER BEGINNER Week 1, Workout 1
Buffalo Bar Squat (3:45 between sets)
10x10x325lbs
Barbell lunges (2:00 between sets)
3x10x95lbs
SUPERSET (hyper-wheel) no rest between sets
Reverse hyper
3x20x230lbs
Standing ab wheel
3x7
AM WORKOUT 2 (1130)
21-15-9
Touch and go deadlifts 225
NG chins (strict)
Dips
Time: 9: 17
Notes: Playing around with this a little, since I’ve run it legit before. 3:45 is my “4 minute rest” because it factors in time putting on the belt and approaching the bar. Very last set had me struggle a little on the final reps, which is just about perfect. Cutting a minute out should make this challenging. I do want to take moment to reflect on just how strong my squats have got out of nowhere, as last time I ran this I was doing something like 295 for the intermediate program, and now 325 feels a bit on the light side. Strength and conditioning are just through the roof there.
I cut out the deadlift technique work and decided to make it part of a WOD instead. Will do the same with the squats next week. Never cared for the technique work otherwise: this makes it palatable.
Can go heavier on the lunges next time, or keep rest periods on the short side. Still sorting it out.
Went with the reverse hypers and ab wheel so I could squeeze the daily work in too. I think it meets the intent enough. The ab work Jon includes absolutely sucks, but never did much for my actual core strength compared to these movements.
That WOD was a total ballbuster. I think it’s more the night shift fatigue showing itself.
Did the ladder match, working up to 10 before starting over. Made it through a full ladder and rep 6 of 10 of the second one.
Notes: 3:45 between sets. It was like a progressive workout today. With family in town, I would head into the garage, hit a set of something, head back with the fam and repeat. Made it work. Less than ideal. Hoping thrusters will help chase away some of the lower body soreness from yesterday.
Axle clean and push press away (3:30 between sets)
10x10x156lbs
Poundstone Curls
161xAxle
Plate lateral raise stripset (no rest between sets)
25x10lb plates
25x5s
25x2.5s
25xEmpty Hands
PM WORKOUT
Axle Grace
Time: 2:54
Transition immediately to
EMOM daily work w/4 alternating KB snatch buy in
13 rounds
Notes: Still working around family in town, so more progressive style workouts. Was knocking out sets of push presses in between setting the table for breakfast, and then got the curls and raises done as time allotted. Got in the reverse hyper/ab wheel no rest superset as part of the PM workout. Hit that Axle Grace after my cheat meal at Texas Roadhouse, and shaved a second off my previous bests as of recently, so apparently the secret to a good time is to eat a big meal beforehand and feel like you’re going to poop yourself the whole time: stay tuned for more training hacks.
156lbs was just about right on the push presses. Felt easy until the last set, and then it was a struggle. Should mean that it will be tough through out.
Time was 3:30 because I was factoring in getting into the garage, putting on my weightlifting shoes, soft belt, belt and elbow sleeves between sets.
I don’t follow this log daily just because the amount of traffic makes it tough, but dude.
Shrugs x 80-something
Poundstones x 161
You just keep going man. Its inspiring.
And I feel you on the “progressive workouts”. Been doing the same lately with new baby in the house and lots of obligations. Plus side is, plenty of time to recover between mini-sessions! Downsides, less focus and a sense of rush (for me), head not in the game where it should be.
@ChongLordUno Much appreciated dude. Might end up in my travel plans next month.
@jdm135 Thanks dude! Those ultra high rep sets are solid timesavers, haha. I’m not a big fan of this progressive style, but it’s getting the job done at least.
