RS' Journal: A tale of Monsters, Blueberry Muffins and "Stop! It hurts!"

[RedSkull]

FYI: "Stop! It hurts!" refers to how beat up my body is right now, just in case some of you perverts thought otherwise.

Well, I thought I'd journal here again since I haven't in ages. Any comments welcome. I'm not posting a super long 9 paragraph introduction since nobody wants to read that shit anyway.

Bodyweight is currently around 245-246lbs at 6'. A few relatively current PRs I was happy with:

Deadlift - 6X 20kg plates a side X 3 - no belt
DB Deadlifts - 45kgers X 45
Strict Log Press - 110kg X 4
Seated Log Press - 115kg X 5
Dips - BW X 50
Pullups - BW + 25kg X 4
Seated Dumbell Press - 40kgers X 20, 45kgers X 18

My goal over the next few months are pretty simple - drop about 25-30lbs, keep working out but let my joints recover (higher reps/lower weight/more pumping stuff/lower overall volume), get in 3-4 sprint/hill sprint/stair sprint interval sessions a week. In other words, this journal will probably be pretty boring and you should click 'back' now.

[RedSkull]

Today -

Seated Axle Press -
4 sets upto 85kg (187lbs) for a super easy 6 or 7 but it was KILLING my shoulder today.

Standing Strict Press -
60kg X 8
60kg X 15
60kg X 40
60kg X 30
- doing these with a 3/4 ROM form like, just under chin and about 4-5 inches from lockout. Easier on the joints ... oh and you can get a shitload more reps that way.

BB Overhead Extension -
30kg X 12
45kg X 10
60kg X 8
70kg X 5-6

Dips -
BW X 6 or 7 sets of 20 (lost count)

DB Overhead Tri Extension -
25kg X 20
30kg X 20
35kg X 20
40kg X 20

Not sure how many people here have ever tried it, but Axle pressing has a far different feel/groove for me, besides the fact the bar feels thicker. I'm usually about 20lbs worse on the axle vs Olympic bar. Different groove, lack of whip to the bar compared to an Oly bar, lack of rotating ends etc make it hard as hell. At least for me; a local strongman friend of mine can actually clean and push press more on an axle vs an Oly bar. Weird.

[JohnnyBravo]

FYI: "Stop! It hurts!" refers to how beat up my ass is right now, just in case some of you perverts thought otherwise.

fixed that for you

[thedunhill225]

Glad to see you get a journal up man. One question...what are those there "kg" things??????

[RedSkull]

fixed that for you

So much for you saying you wouldn't tell anyone about that.

Glad to see you get a journal up man. One question...what are those there "kg" things??????

It's what us 'sexy and mysterious' Europeans use.

[nexa]

FYI: "Stop! It hurts!" refers to how beat up my body is right now, just in case some of you perverts thought otherwise.

Oh. Well... eff this journal then!




















(subscribed)

[JohnnyBravo]

So much for you saying you wouldn't tell anyone about that.

that's what you told JamesWarren's mom. What goes around comes (resisted the urge to pun) around

It's what us 'sexy and mysterious' Europeans use.

couldn't help myself. in case the pic doesn't make sense:

http://www.urbandictionary.com/define.php?term=eurotrash

[RedSkull]

It made sense, I was aware of the term Eurotrash, FFS... lol

btw, your row video wasn't bad in the ISOM. Form was good, i.e. it didn't look like a power shrug.

thanks for the subscribe nexa, although I'll probably get bored of updating within about 2 weeks. lol

[vkk]

I'm in.
How well did RPP go into your barbell presses?

[RedSkull]

Didn't try them heavy really lately. (BB Strict for low reps)

I think a press is a press is a press. If your Reg Parks go up, your log or barbell or whatever will. Switching up between different variations every month or so does seem to work well for the overhead.

[JohnnyBravo]

btw, your row video wasn't bad in the ISOM. Form was good, i.e. it didn't look like a power shrug.

lol. thanks man. didn't know if that was just an American thing

[lhart6272]

I'm in, but where are the blue berry muffins?

[RedSkull]

I'm in, but where are the blue berry muffins?

What is left of them just went into my toilet.

[RedSkull]

Today -

Hit it fasted, early AM in the park/playground, 'Thug workout' stylee.

BW Rows (feet on floor) -
3 sets of 10
- easy, but a decent warm up for pullups

Pullups -
BW X 3
BW + 20kg kettlebell X 5
BW + 10kg kettlebell X 4

BW Rows (feet elevated) -
10 sets of 10 w/ 1 min rest intervals

- 10 rounds Hill Sprints (sprint up, walk down)

- 10 rounds Stair Sprints (same)

Pullups didn't feel very good (though only 1 rep away from my current best with +20k), but but the high volume rows and sprint work felt great.

I much prefer these outdoor back workouts vs the typical gym stuff.

[RedSkull]

This is kind of what the BW Rows look like, if you're a complete moron and can't picture them.

[youtube]HGsGk4_z15o[/youtube]

edit - This is kind of what the Pullups look like, if you're a complete moron and can't picture them.

[youtube]H_IOu7L42hQ[/youtube]

OK- really just an excuse to post a nice ass. That is the form I aim for though, really slow with the hold at the top, etc. If I try and pump them out quickly my elbows will hurt for a couple of days anyway.