Finnegan's Wake - Page 4

finnegan · 04-11-2007, 01:30 AM

Quote:

Originally Posted by fat_wilhelm

I love that you're hitting the Zerchers with conviction already. Such a great movement. If flexibility allows, try some Zercher deads from the floor some time (start light). Absolute killer.

Yeah, I'm digging these. I can't wait to see what my takedowns in sub grappling are going to be like after a couple of months doing these.

finnegan · 04-11-2007, 12:38 PM

Upper Body Workout, Pt 1.

Bench Press
225 x 5, 1 set
250 x 5, 1 set
280 x 5, 4 sets
300 x 3, 1 set

Isometric Pushups
35 seconds each position w/ 60 sec rest, 1 set

Dumbell One Arm Snatch
30 x 5, 2 sets
60 x 5, 5 sets
65 x 3, 1 set
70 x 0 (fail)

Leg Raise Crunches
15, 5 sets

Impressions: Bench was about normal, so no surprises on it. The dumbell snatches, on the other hand, are awesome. I definitely enjoy this exercise, and will incorperate it from now on. It took me a couple of attempts to get my feet placed correctly, but once I got the mechanics of the lift down, I didn't really have a problem after that.
Pt. 2 will be tonight (OP, Hammer Curls, some cardio)

finnegan · 04-12-2007, 01:10 AM

Upper Body Workout, pt 2
OP
80 x 5, 2 sets
135 x 5, 4 sets
150 x 5, 1 set

Hammer Curls
30 x 5, 2 sets
60 x 5, 5 sets

"Spartan Bars" (don't know the real name, see description below)
35 x 10, 3 sets
60 x 10, 2 sets
85 x 6, 1 set

Cardio (done in four minutes)
pushups 20, 4 sets
BORs 135x20, 4sets
Hindu Squats 20, 4 sets

Impressions: Holy Shit! Okay, my workout partner came up with a nice idea. He stood the bar up (total load, 70 lbs) so it pivoted on the ground. He pushed the weight at me diagonally. I would catch it with one hand, have to pull it back and across my body into my other hand, and I would then push it at him. This was fine at low weight, but when we started putting more plates on the top end only, it got hard really fast. He dubbed these "Spartan bars" cause it reminded him of some of the old Gymnasium type two man exercises. Anyway, give these a shot.

OP was nice and easy. I'll gain quickly in this as I just started doing them. I'll be moving up to 150lbs x 5 at 4 sets next workout.

Hammer curls are hammer curls.

This cardio routine is something I got out of Men's Health. It wasn't bad. Their routine called for pullups, but I don't have a bar; so I figured that BORs would be an okay substitute. I'll use it when Bas gets old.

**Cap'n** · 04-12-2007, 10:28 AM

Quote:

Originally Posted by finnegan

I'll use it when Bas gets old.

The Bas never gets old!!!!

Once you can do the 3 minute full body workout and say it's getting old. Then you're allowed to say that. Blasphemy I say!

**mschatz** · 04-12-2007, 10:33 AM

Quote:

Originally Posted by Gordon

125 lbs is a pretty serious jump between your sets in deadlifts, maybe a better idea to warm up in stages, then go for the Max attempt, then go for the rep PR.

Agreed. I always have better results when my warmup sets are very close to the PR i am hoping to get

finnegan · 04-13-2007, 12:41 AM

No sub grappling tonight, so I did this instead:
Bas Rutten Thai Boxing 3 minute rounds w/ new cardio stuff

Rd 1: Dumbell Snatches (35lbs x 20 each arm) Dynamic Rows (115 lbs x 20) Pushups (20)
Rd 2: Bas's Instructions
Rd 3: Repeat of round 1
Rd 4: Bas's Instructions
Rd 5 Repeat of round 1
Rd 6 Bas's Instructions
Rd 7: Repeat of round 1

Floor Sweepers (135 lb barload) x 15

Its been a while since I've felt drunk during a workout. My legs were shaking and I was definitely in endorphin land on the last two rounds. This was a killer cardio workout, and I feel it was diverse enough to simulate grappling/ MMA. Any suggestions/ substitutions?
The Floor Sweepers is something I've never tried before. Didn't really feel them much, but then again I wasn't really feeling anything much at that point.

bacon · 04-13-2007, 10:34 AM

Having tried the floor sweeps on several occasions, I'm with you on this one. There are much better ways to work your core.

finnegan · 04-13-2007, 04:09 PM

I am a Golden God today.

Deadlift
205 x 5, 1 set
255 x 5, 1 set
305 x 5, 1 set
345 x 5, 1 set
405 x 3, 1 set (didn't rest enough on this one)
425 x 1 PR

BORs
135 x5, 2 sets
185 x 5, 1 set
205 x 5, 1 set
235 x 5, 1 set (my bodyweight)
245 x 5, 1 set

Zercher Fuckin' Squats
135 x 5. 2 sets
205 x 5, 1 set
225 x 5, 1 set
250 x 5, 1 set
275 x 5, 1 set PR

Impressions: I was on today.I ramped up my lifts (thanks again Gordon) and broke two PRs. The Zerchers in particular were nice. They are definitely my favorite squat.
Getting the 425 DL was also nice. Not wearing the gloves really helped, as my grip was good throughout the day.
On today's BORs (yeah, I know. I've done way too many of these this week) I used the underhanded grip. It makes it a lot easier on my elbow. I think I'll substitute Dynamic Rows instead, as this would allow optimal muscular contraction with minimal elbow compression.

finnegan · 04-13-2007, 05:01 PM

Short Term Goals

1 RM

Deadlift: 470 (2x bodyweight) within 3 months. +45lbs
Bench Press 325 within 3 months. +10 lbs
Zercher Squat get some sawhorses and find out my 1rm. I suspect it to be around 315.
Hack Squat 405 within 3 months. +30

Reps
Deadlift 425 x 5 within three months. +4 reps
Bench Press 300 x 5 within one month. I can do this now, but not consistently.
Zercher Squat 300 x 5 within one month.
Hack Squat: 375 x 5 within 3 months. + 4 reps.

fat_wilhelm · 04-13-2007, 05:05 PM

You keep a nice log. Love the variety and the unconventional movements, and the Jerry Springer "Final Thought" is a nice touch. 'Grats on the PR's!