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Re: The Shed 'O Pain
Made a road trip to Rogue Fitness and then to Kinetic's Bouldering Gym with Jeff and JT. Super good time.
[URL="https://www.youtube.com/watch?v=-4Qf6dz-ZA8"]https://www.youtube.com/watch?v=-4Qf6dz-ZA8[/URL] WFS |
Re: The Shed 'O Pain
Saturday December 26, 2015
Drove down to Columbus with Tim & Jeff & Lisa & Mary. Stopped at Rogue fitness for some shopping. Drove to Kinetics rock climbing and fitness center. Stretching, mobility. Bouldering. Snatch practice up to 155#. Shot some hoops. Drove back, stopping for a nice Mexican dinner. Long fun day. Sunday will be a "rest" day spent coaching basketball. |
Re: The Shed 'O Pain
5 X 3 TGUs each arm 35, 45, 53, 62, 71#
Worked in 3 rounds of shoulder mobilization routine KBS 53# Goblet Squats 53# Push ups 10-9-8-7-6-5-4-3-2-1 7:52 A few kb presses to finish up. |
Re: The Shed 'O Pain
2 problems
10 push ups 5 second 2 finger hang 10 reverse wrist curls 5 rounds Fingerboard Pyramid Training open crimp 25# (30# next time) 3 finger 5# (10# next time) Small Edge/Full Crimp -45# (-55#) 2 finger pocket -30# (-25# next time) Sloper 25# (30# next time) 2 sets each grip Worked in 10 sets of 10 push ups Heavy Finger Rolls 4 sets X 5 reps 45, 115, 135, 135# |
Re: The Shed 'O Pain
Monday December 28, 2015
Drove down to Akron to work with coach Dan Bell at Rubber City Weightlifting. Stretching & Mobility C&J Practice empty bar drills 2x40kg 2x50kg 2x60kg 2x70kg 1x80kg 1x90kg 1x100kg 1x108kg (miss) 1x108kg (hit!) (post injury PR) Back Squats 3x20kg 3x40kg 3x70kg 3x90kg 3x110kg 3x120kg 3x130kg Was really moving well yesterday. Probably could have gone higher in both movements, but both were post injury PRs so that's when I stop. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds 5 back squats at 45 and 95# A. Every 2 minutes, for 24 minutes (3 sets of each): Station 1 – Back Squats x 8 reps 115, 135, 155 (only did 7 w/155, tweaked my back a little on the 7th rep) Station 2 – Strict Supinated-Grip Pull-Ups x 8 reps Station 3 - Swinging GHR X 8 reps Station 4 – Strict Handstand Push-Ups x 8 reps B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-Ups 10 Push-Ups 15 Wall Ball Shots (20 lbs) 5 rounds + 5 reps 5 strict ring muscle ups 3 minutes on the treadmill @ 6.0 mph. (Did the same yesterday too.) |
Re: The Shed 'O Pain
Tuesday December 29, 2015
Walked over to CTown as briskly as possible. Ran out of gas with about 100m to go. Rowed 1k in 5:38. Rested 3 minutes. Rowed 1k in 4:13. That's really cooking for me. Stretched. Mobilized. Wobbled home on legs of jello. The 4:13 got me thinking, so I looked up the world record for 1k for my age/weight. It's 2:54. That's inconceivable! 500m is 1:18. That's really moving. Might have to try for the 500m record after lifting is over. I'll have all this muscle left over and will be trying to lose 50 pounds, so maybe rowing will be just the ticket! |
Re: The Shed 'O Pain
Wednesday December 30 2015
Walked around at a leisurely pace. Did some forwards, backwards, shuffling, and karaoke. Tomorrow is scheduled to be a rough one, snatches and deadlifts... |
Re: The Shed 'O Pain
Climbed at CRG with Beth and Jeff. Didn't feel real sharp but had a good time.
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Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds 15 kettlebell swings 35# 5 goblet squats 35# 5 push ups 10 rounds 9:20 (did this a couple of weeks ago in 10:56) 5 kipping bar muscle ups 3 strict bar muscle ups |
Re: The Shed 'O Pain
Thursday December 31, 2015
Walked over on the new land, did some trenching in the mud, slogged home. Drove over to 1513 in Grafton to work with coach Mike Walker Snatches (no misses) 5x20kg 3x40 2x45 2x50 2x55 1x60 1x65 1x70 1x75 1x79 (which will break the Ohio 55-59 105kg+ record when I hit it at the Arnold in March) 3x60 Deadlifts 3x60 3x80 3x120 1x150 1x180 Slogging around in the mud and lifting heavy on New Year's Eve might not be the best idea. After having one light beer I fell asleep on the couch at my brother-in-law's house with an NYE party going on around me. Got a ride home in a golf cart. |
Re: The Shed 'O Pain
Thursday December 31, 2015
Walked over on the new land, did some trenching in the mud, slogged home. Drove over to 1513 in Grafton to work with coach Mike Walker Snatches (no misses) 5x20kg 3x40 2x45 2x50 2x55 1x60 1x65 1x70 1x75 1x79 (which will break the Ohio 55-59 105kg+ record when I hit it at the Arnold in March) 3x60 Deadlifts 3x60 3x80 3x120 1x150 1x180 Slogging around in the mud and lifting heavy on New Year's Eve might not be the best idea. After having one light beer I fell asleep on the couch at my brother-in-law's house with an NYE party going on around me. Got a ride home in a golf cart. |
Re: The Shed 'O Pain
Happy New Year!
Mary, JT, and I got after it this morning. 10 goblet squats 25, 30, 40# 5 strict pull ups 10 thoracic bridges shoulder band stretches 3 rounds A. Four sets of: Romanian Deadlift x 6 135, 155, 165, 185# Rest 60 seconds Russian Step-Ups x 10 reps each leg Rest 60 seconds Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71# Rest 60 seconds B. Against a 5 minute running clock, complete: 0.5 mile Air-Dyne 50 Kettlebell Swings 35# Burpees x Max reps Rest 5 minutes between sets, and complete a total of two sets. 28 and 30 burpees. Not a bad way to start the new year. |
Re: The Shed 'O Pain
Friday January 1, 2016
Happy New Year At the Shed 'o Pain, where Fallout Boy was torturing us all:ranting2: learned some emoticons (XD and <3)didn't mean what I thought they meant... thirty minutes of step ups first ten holding a 5# kb stepping up onto two plates next ten holding a 10# kb stepping up onto three plates last ten holding a 20# kb stepping up onto four plates this was hard... rested ten minutes EMOM for 5 minutes 5 WBS, 20#wb, 10' target |
Re: The Shed 'O Pain
Friday January 1, 2016
Happy New Year At the Shed 'o Pain, where Fallout Boy was torturing us all:ranting2: learned some emoticons (XD and <3)didn't mean what I thought they meant... thirty minutes of step ups first ten holding a 5# kb stepping up onto two plates next ten holding a 10# kb stepping up onto three plates last ten holding a 20# kb stepping up onto four plates this was hard... rested ten minutes EMOM for 5 minutes 5 WBS, 20#wb, 10' target |
Re: The Shed 'O Pain
Jeff and JT joined me today in the Shed. JT worked up to some very heavy squats and Jeff and I climbed.
2 problems 10 push ups 10 reverse wrist curls 5 rounds Did several additional problems. Jeff and I set a pretty sweet new problem. Which we both sent with some work. Jeff even taped it. We finished up with... 1 campus lap on new campus rungs 5 HSPUs 5 rounds done on the 2 minutes. Fun day in the Shed. |
Re: The Shed 'O Pain
Saturday January 2, 2016
Drover over to the S'oPain. Mobility, stretching. Back Squats 3x45 3x75 3x95 3x135 3x185 3x205 2x255 1x285 1x305 1x325 1x345 1x360 Sat still for a long time while the room spun. Drove over to New London High School to watch Allison's game. Cats win! Drove home and listened to John's game. Eagles win! (10-1) Did a lopper mile to work off the basketball adrenalin. |
Re: The Shed 'O Pain
Mary and I ground out a workout this morning.
10 goblet squats 25, 30, 40# 5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds A. Three sets of: Front Squat x 6 reps 95, 115, 115# (squats are really weak now) Rest 60 seconds Single Arm Press x 6 reps each arm 20, 25, 35# Rest 60 seconds Double-Unders x 25 Rest 60 seconds B. Four rounds for time of: Run 200 Meters 20 Wall Ball Shots 10 Strict Pull-Ups 13:25 C. Three sets of: Supine Ring Rows x 5 rep (pause and squeeze at top) Rest 30 seconds Side Plank x 45 seconds each side Rest 30 seconds |
Re: The Shed 'O Pain
@Tim & Mary, yes that sounds like a grinder.
Sunday January 3, 2016 an hour with the chain saw and moving the wood I cut up. Monday January 4, 2016 Two months until the Arnold. Three months until the World Cup in Tokyo. Easy C&J day 5x45# 5x95# 5x145# 5x175# Deadlifts 20x265 (in two sets of 10 unbroken) Walked on the new dreadmill. 1 minute at 2mph at each elevation of: 0%, 1%, 2%, 3%, 4%, 5%, 10%, 15%, 20%, 25%, 30%, 0% It seems counterproductive to go over 20% b/c your steps get so short that you feel like you're barely moving. 20% seems more challenging than 30% b/c you're still "walking". |
Re: The Shed 'O Pain
2 problems
10 push ups w/10, 20, 30, 40, 45" plate(s) on back 10 reverse wrist curls 5 seconds on 2 finger hold 5 rounds Fingerboard Pyramid Training open crimp 30# (35# next time) 3 finger 10# (15# next time) Small Edge/Full Crimp -45# (-40# next time) 2 finger pocket -25# (-20# next time) Sloper 30# (30# next time) 2 sets each grip Worked in 5 sets of 10 hip extensions (0, 10, 20, 35, 45#) and ab roll outs. |
Re: The Shed 'O Pain
Tuesday January 5, 2016
Walked a mile on the boardwalk on a glorious sunny 20F day on the North Coast. [url]http://www.mapmyrun.com/view_workout?w=1298604929[/url] |
Re: The Shed 'O Pain
10 goblet squats 25, 35, 2-35# KBs
5 strict pull ups 10 Thoracic Bridges Shoulder Band Stretches 3 rounds A. Three sets of: Kneeling Halos x 5 reps to each direction 20, 35, 35 Rest 60 seconds Double KB Front Squat x 5 reps 2-53# KBs Rest 60 seconds Russian Step-Ups x 10 reps each leg Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 12 Kettlebell Swings 53# 6 Strict Pull-Ups 6 rounds C. Complete as many rounds and reps as possible in 9 minutes of: 3 Strict Handstand Push-Ups 6 Ring Dips 9 Push-Ups 5 rounds (no rushing this one, muscle fatigue comes quick) |
Re: The Shed 'O Pain
Wednesday January 6, 2016
My legs, hip, and butt were all barking from yesterday's 200yd dog trot... Walked over to CTown. Stretching and Mobility Snatches 5x45#, 5x75#, 5x105#, 5x135#, 1x145#, 1x155# Front Squats 3x45, 3x75, 3x105, 3x135, 3x165 Walked back from CTown. Tomorrow will be a rest day... |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 second hang on 2 finger pocket 5 rounds Fingerboard Pyramid Training open crimp 35# (40# next time) 3 finger 15# (20# next time) Small Edge/Full Crimp -40# (-35# next time) 2 finger pocket -20# (-20# next time) Sloper 30# (30# next time) 2 sets each grip Worked on goblet squat holds between sets. |
Re: The Shed 'O Pain
Thursday January 7, 2016
Rest Day (and by this I mean being pretty much catatonic...) |
Re: The Shed 'O Pain
10 Kettlebell Wall-Ball Shots 35#
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Double KB Front Squat x 6 reps 35, 53, 53, 53# Rest 60 seconds Kettlebell Swings x 20 reps 35, 45, 53, 62# Rest 60 seconds Turkish Get-Up x 2 reps each arm 35, 45, 53, 62# Rest 60 seconds B. AMRAP in 10 minutes 5 pull ups (kipping-first time in a long time) 10 push ups 15 air squats 10 rounds + 4 reps (Felt pretty good about this.) |
Re: The Shed 'O Pain
Friday January 8, 2016
An hour of stretching and mobility. . A slow warmup including some drills, then... C&J Practice 3x40kg 3x50kg 2x60kg 1x70kg 1x80kg 1x90kg 1x100kg 1x105kg 1x110kg NO MISSES!!!! Was really moving well. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 rounds 2 problems 2 ring muscle ups 5 rounds 4 additional problems Shoulder Band exercises Did all 12 established problems twice. |
Re: The Shed 'O Pain
Saturday January 9, 2016
Deadlifts in the barn. Nothing heavy, not a lot of reps, wasn't feeling 100% Sunday January 10, 2016 Scratchy throat, runny nose, stayed on the couch. |
Re: The Shed 'O Pain
Monday January 11, 2016
Still not feeling 100% Drove over to CTown on a frigid Monday morning. Stretching and Mobility Snatches 5x45# 5x95# 5x125# 1x135, 140, 150, 155, 160, 165 Back Squats 3x45, 95, 145, 195, 245, 275 Drove home |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 5 burpees shoulder band stretches 3 rounds A. Three sets of: Good Mornings x 6 reps 75, 95, 95# Rest 60 seconds Renegade Rows x 5 reps 25# DBs Rest 60 seconds Campus Lap X 3 (sloper rungs) Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 KB push presses (2 35# KBs) 10 Box Jumps 15 Kettlebell Swings 53# 5 rounds C. 100 Meter Farmer’s Carry (pinching 45# plates) Walked back and forth in the Shed. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 second hang on 2 finger pocket 5 rounds Fingerboard Pyramid Training open crimp 40# (45# next time) 3 finger 20# (25# next time) Small Edge/Full Crimp -35# (-40# next time) 2 finger pocket -20# (-20# next time) Sloper 30# (30# next time) 2 sets each grip 5 sets of 30 second goblet squat holds 5 sets of 10 cossack squats (5 each leg) |
Re: The Shed 'O Pain
Tuesday January 12, 2016
Was feeling a little better today. Drove over to CTown in the freezing wind and snow. Rowed easy 1k to warmup Did 500m 4 times with 3 minutes rest in between each interval. 2:20.3, 2:12.7, 2:11.3, 1:52.3 (that last one was all out) Rested half an hour, did some coaching and mentoring, then... Strict Presses 3x45# 3x65# 3x85# 3x105# 3x125# 3x145# (last one was a struggle) 1x155# 1x166# (PR)(video is on FB) 1x170# (PR) |
Re: The Shed 'O Pain
Warm Up
10 Kettlebell Wall-Ball Shots 35# 5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds A. 5 sets 3 TGUs each arm 35, 45, 53, 62, 71# (Never easy) 60 sec 10 ring rows 60 sec B. 15 kettlebell swings 53# 5 goblet squats 53# 5 push ups 10 rounds 13:10 5 kipping bar muscle ups A good workout! |
Re: The Shed 'O Pain
@Tim, what's a KB WBS?
Wednesday January 13, 2016 Drove down to Akron to work with Rubber City Weightlifting Coach Dan Bell. Stretching, mobility Clean and Jerk technique work up to 90kg. Was really feeling the effects of yesterday's rowing and strict presses Back Squats 3x20kg 3x60kg 3x90kg 3x120kg 3x135kg (3 rep PR) Waited a while until the room stopped spinning. Drove back to Cleveland. |
Re: The Shed 'O Pain
@ JT [URL="https://www.youtube.com/watch?v=siwBxy4wRNs&feature=youtu.be"]https://www.youtube.com/watch?v=siwBxy4wRNs&feature=youtu.be[/URL]
WFS 2 problems 10 push ups 10 reverse wrist curls 5 rounds 10 additional problem 5 X 5 GHDSU 5 X 10 Hip Extension Dialing in new white boulder problem in Shed. [URL="https://www.youtube.com/watch?v=4ikyjB-TLVA"]https://www.youtube.com/watch?v=4ikyjB-TLVA[/URL] WFS Working 1-3-4 on new campus rungs. [URL="https://www.youtube.com/watch?v=_hJG1CN8y14"]https://www.youtube.com/watch?v=_hJG1CN8y14[/URL] I had to turn my lower hand into a bit a mantle in order to reach the next hold. WFS |
Re: The Shed 'O Pain
Thursday January 15, 2016
Swam 880 yards in 22:19. That'd be a mile in 45, 2 miles in 90, and 2.4 in 115 minutes, which would leave five minutes under the time cap for Ironman. Hmmm..... Oh yeah, there's the small matter of then cycling 112 miles and walking 26.2. |
Re: The Shed 'O Pain
Friday January 16, 2016
Mostly a rest day. Did a little climbing. |
Re: The Shed 'O Pain
Bouldered at Akron's new bouldering gym, Rock Mills. Bouldered for 3 hours and sent many fun problems. I will be back.
Later at the Shed I did some shoulder band exercises. |
Re: The Shed 'O Pain
Saturday January 17, 2016
Snatch Practice 5x20kg 5x40kg 3x50kg 1x60kg 1x65kg 1x70kg 1x75kg 1x79kg (Ohio Master's Record if done in sanctioned meet) 1x81kg (PR, Ohio Master's Record if done in sanctioned meet) Deadlifts 3x60kg 3x100kg 3x130kg 3x160kg 3x180kg 3x190kg 1x200kg (stopped here, didn't want to get crazy) later, coached a few hours of basketball. |
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