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Jawamac's boring workout log-


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Some good work going on in here! Nice hubbing too!

Curious what you do with your dex balls at the ends of your workouts? Ive been using mine on off days for some recovery work, and typically rotate a minute straight one hand, then switch to the other hand for a min, and repeat a few rounds. Similar to how you use?

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1/30/17 SS Longcycle- 16kg- 46 reps (23L&r)- 4min.   IMTUG 2- Warmup all fingers and thumb IMTUG 4- Ring and Pinky- 4x15 IMTUG 5-Index and middle 3x5 COC Zenith

New to the board, however, have been training grip lightly for about 6 years. Looking to soak up a lot of knowledge, ideas, techniques, etc. from you guys! I'm a competitive pistol shooter, so my work

I have 2-7. 5 to 6 is a good jump, 5 is much closer to the 4.

4 hours ago, pburke23 said:

Some good work going on in here! Nice hubbing too!

Curious what you do with your dex balls at the ends of your workouts? Ive been using mine on off days for some recovery work, and typically rotate a minute straight one hand, then switch to the other hand for a min, and repeat a few rounds. Similar to how you use?

Very similar. I actually warm up with them before a workout and use them after a workout. The older I get, the more I need to warmup! :D

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1/17/17

Indian clubs for warmup.

KB clean and strict press ladders

24kg-2x3 rungs

32kg-1x2 rungs

40kg-1x1 rung

 

-Big mistake on going to the 40kg. My shoulder has been experiencing some crunching on press movements and this made it worse. 

 

IMTUG4- 3x3- ring and pinky

IMTUG5-3x1- ring and pinky (RH only, missed all attempts LH)

stretching, des balls, roller work to finish.

 

 

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1/19/17

Indian Clubs- 3x3 minutes

Speed Rope- 3x20 reps

KB clean and press ladders-

32kg-4x2 rungs

IMTUG4- 3x3- ring and pinky

IMTUG5-3x1- ring and pinky-(missed 2 lh)

 

dex balls, roller work.

I need to buy some grippers. I certainly want a COC #2, and maybe a Zenith 2 for low reps. 

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Hockey Stick
14 hours ago, Jawamac said:

I need to buy some grippers. I certainly want a COC #2, and maybe a Zenith 2 for low reps. 

Hello Jawamac, I believe you are aiming to low:)

I firmly believe you are ready for CoC #2,5 and #3 considering what you are doing today in your training sessions, (and I guess your Zenith#3 fills the #2 gap)

Good luck with your training!/Göran

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4 hours ago, Hockey Stick said:

Hello Jawamac, I believe you are aiming to low:)

I firmly believe you are ready for CoC #2,5 and #3 considering what you are doing today in your training sessions, (and I guess your Zenith#3 fills the #2 gap)

Good luck with your training!/Göran

Thank you, Goran. Seven years ago I was able to close the 2.5, and closed the 3 on very few occasions. I just want to make sure I can still close the #2, and continue from there. Setting in the gripper has always been a problem for me (as you can see from the Zenith 3 video).

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2/21/17

Indian Clubs -3x1 minute 
Speed rope- 4x25

KB
Clean and press ladders 
32kg 3x4 rungs

Sledgehammer levers 
8lb x 3
12lb x2

Indo board (love this thing) for around 10 minutes and 50mm Dexterity Balls to finish off. 

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2/22/17

Indian Clubs -3x1 minute 
Indo board- 6 minutes

Sledgehammer levers while on Indo Board
8x5

30lb Blob

3x5 (no chalk)
 
8lb, 12lb, and 16lb shot put lifts and throws. 

LBH-

65x5
90x2
100x2
110x2
135x1

IMTUG2
1x25- ring and pinky
IMTUG4
2x15- ring and pinky
IMTUG5- 
3x10-index and middle
3x1- ring and pinky (missed one rh, missed all lh)

50 and 55mm dexterity balls 

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2/24/17

Stretching 

 

Indian Clubs -3 minutes

 

KB clean and press

30kg-

3x4 rungs

 

I sold all my ugly black bells in favor of all competition style. I have 8, 12, 16, 24, and 30kgs in comp style bells now. The 16, 24, and 30 are mine, the other two are the wife's. 

 

These bells look and feel so much better!

 

IMTUG2

3x25- ring and pinky

1x25-index and middle

IMTUG5- 

3x5-index and middle

IMTUG6-

3x1-index and middle(missed all lh)

 

COC grippers (borrowed from friend to see where I am)

#1-1x10

#2-3x1(20mm block sets)

 

 

 

 

50 and 55mm dexterity balls, extensor work, roller work, and tens unit on lower back.

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2/25/17

Indian Clubs -5x1 minute
Speed rope-3x10 (knees hurt like hell)

50 and 55mm dexterity balls for warmup. 

IMTUG2
3x20- ring and pinky
IMTUG3
3x10- ring and pinky

Extensor work with IM bands

PVC Rolling Thunder-
1x5-56lbs
1x3-81lb
1x3-116lbs
1x1-126lbs- lower back pain
1x1-136lbs-more lower back pain.

Roller work and tens unit on lower back. I need to lose weight.

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Hockey Stick
10 hours ago, Jawamac said:

 

Roller work and tens unit on lower back. I need to lose weight.

Have you tried TGU for a better feeling in your back?

If not, I believe It could be worth trying, But IF you do, you must learn how.

Check out "Kettlebells from the ground up", and also my favourite instructor in TGU "neghar fonooni turkish get up" on youtube.

BR/Göran

 

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3 hours ago, Hockey Stick said:

Have you tried TGU for a better feeling in your back?

If not, I believe It could be worth trying, But IF you do, you must learn how.

Check out "Kettlebells from the ground up", and also my favourite instructor in TGU "neghar fonooni turkish get up" on youtube.

BR/Göran

 

Goran,

 

Funny you mentioned TGU's , as my wife and I were discussing incorporating those into our routine. Imstead of ladders twice a week, doing some get ups with pullovers to really stretch the back and shoulders! 

 

Thanks again, Goran! 

Edited by Jawamac
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2/27/17

Stretching with elevation mask

Indian clubs- 5 minutes

KB BUP's

8kgx3
12kgx3
16kgx3
24kgx1 (no attempt LH)

Dex balls- 
45mm-50 reps
50mm-50 reps
55mm-50reps

KB Clean and Press

30kg- (40-45 second rest between sets)
7x1 rung.

IMTUG4-
3x3- ring and pinky holds
IMTUG6-
3x1- index and middle holds

30lb blob-

10x static holds

Extensor training

IM BLUE-2x25
IM RED-1x25

Back is feeling so much better!

 

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3/1/17

 

Speed rope warmup

4x25

 

Indian Clubs

 

 

COC Grippers

 

#1-20mm block sets

1x10

#2-20mm sets

1x5 ( missed final two lh)

 

CCS

 

#1- 1x1

#2-3x1-(missed last lh) Video starts around 8-9 seconds.

 

 

 

IMTUGS

 

TUG2

1x10- ring and pinky

TUG3

1x10-ring and pinky

TUG4

1x5-ring and pinky

 

Extensor training

 

IM yellow

2x25

IM blue

1x25

IM red

1x25

 

Dexterity Balls

45mm x 50

50mm x 50

55mm x 50

 

Sledge levers

8lbx5

 

 

Stirrup

 

56lbsx5

81lbsx3

101lbsx2

121lbsx1

131lbsx1

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3/3/17

Indian clubs- 3 minutes
Speed rope- 5x10 (nursing shin splints)

KB TGU'S- Been 5-6 years since I've done one, so I'm rusty. Wanted to really stretch while doing. 
12kgx1
16kgx1

 

KB Clean and Press- 
2-3 minute rest between sets.
Was really focusing on pausing in the rack and the press position(s).

30kg-10x1 rung

IMTUGS

TUG2-
2x25-index and middle. Ring and pinky
TUG3-
2x25-index and middle. Ring and pinky

EXTENSORS

IM GREEN-
1x50
IM YELLOW-
1x50

 

50 and 55mm Dex balls, IM white and green bands for more extensor work (tiny bit of elbow pain).

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3/5/17

 

Speed rope-100 reps

Indian clubs-6:47

Indo board- 5:12

 

Dexterity balls

1.77"(45mm)-palms sideways-50 reps

2"(50mm)- 50 reps

2.25"(55mm)- 50 reps 

 

Clean & Press ladders (rested 20-25 seconds between each)

 

30kg-3x1

24kg-3x2

16kg-3x3

12kg-3x4

8kg-3x5

 

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3/6/17


Indian clubs- 4:37

Rolling Thunder- (Finally bought one!)

70lbsx5
95lbsx1
120lbsx1
130lbsx1
140lbsx1-(did not fully lockout LH)
150lbsx1-(RH only)
120lbsx3
120lbsx3
95lbsx3
70lbsx15 second hold

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3/8/17

 

Speed rope- 63 reps

Indian clubs- 8:07

 

IM Rolling Thunder

 

65lbs x 10sec hold

90lbs x 10 sec hold

115lbs x 1

125lbs x 1

135lbs x 1 ( forearms were fried. Probably not a good idea to do this two days a week.)

 

IMTUG2

1x25- ring and pinky

IMTUG3

1x20- ring and pinky

IMTUG4

2x15-ring and pinky

 

IM bands

Green

1x25

Yellow

1x25

Blue

1x25

 

Eagle Loops

 

86lbs x 3

136lbs x 1

181lbs x 1

201lbs x 1 

 

 

Dex balls

 

45mm- Palms Down

1x50

50mm- Palms to the Side

1x50

55mm

1x50

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8/17

Indian clubs- 8:12

KB Clean and Press

30kg-
1x5 rungs

BLOBS-

30lb-
7x1
35lb
13x1


Dex balls

45mm- Palms Down
1x50
50mm
1x50
55mm
1x50

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3/12/17

Indian clubs- 10:31

Sledge Levers

8lb-
2x10


Dex balls

45mm- Palms Down
1x50
50mm
1x50
55mm
1x50

Coc-

#1x10
#2x1 (closed both hands)
#3x0- (tried 5 and failed to close any)

IMTUGS

TUG2-
1x20- index and middle
1x20- ring and pinky
TUG3-
1x15-index and middle
1x15-ring and pinky
TUG4-
1x15-index and middle
1x15-ring and pinky
TUG5-
1x10- index and middle
1x1- ring and pinky

 

 

 

 

 

 

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3/13/17

 

Indian clubs- 10:32

stretching

 

IM Rolling Thunder-

 

80lbsx3

100lbsx10

100lbsx10

100lbsx10

 

I'm taking some advice I read about how Laine Snook recommends training on the RT. I'm starting slow, around 62.5% of what my max is (160lbs). Unfortunately, I won't be training 2-3 times per week cause the RT is brutal on my hands and forearms! Another odd thing is I can lift more on the LBH than on the RT? I'm going to focus on training  this, as my goal is 200lbs. I would like to say I successfully completed the "Crushed to Dust" challenge (2/3 completed currently!).

 

Blobs

 

35lb Blob-

 

5x1

 

 

Dex balls

 

50mm

1x75

55mm

1x50

 

 

IM Bands

 

Yellow x 50

Blue x 25

 

12lb Shot Put x 10

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3/1517

Indian clubs- 10:02
stretching
Speed rope-60 reps

Kettlebells-

30kg- clean and press
1x3 rung

30kg- snatch
5x1 rung

45-55mm Dexterity balls-50 reps each

Im Bands
Green, yellow, Blue, and Red- 25 reps each

I found out I'm suffering from adrenal fatigue, so I won't be doing any heavy lifting any time soon. This is a huge blow as I was really looking forward to hitting some goals, and I'm not getting any younger. 

I will still update my log, but it won't be anything exciting (Like it was anyway..lol).

 

thanks to everyone who has provided feedback on different lifts, ideas, etc!

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3/17/17

Indian Clubs- 12:31
Speed rope- 50 reps
Stretching
Dexterity balls-
45mm- 50 reps- palms down
50mm- 50 reps- palms side
55mm- 50 reps

40lb Blob
3x0 :(
30lb
3x1

IMTUGS

TUG2
2x25- ring and pinky
2x25- index and middle
TUG3
2x25- ring and pinky
2x25- index and middle

IM R-ring handle
33lbsx25sec
50lbsx25sec

IM extensor bands
Green-25 reps
Yellow-25 reps
Blue-25 reps
Red-25 reps

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3/19/17
Stability ball stretching
Indian Clubs- 12:22
Sledgehammer levers
8lb- 2x5
Speed rope- 25 reps
Box jumps
24"- 2x5
IMTUGS
TUG3
2x20-index and middle
2x20-ring and pinky
TUG4
2x20-index and middle
2x12-ring and pinky
IM EXTENSOR BANDS
Yellow x25
Blue x25
KB C&P LADDERS
16kg- 1x5rung
DEX BALLS
45mm-50 reps
50mm-50 reps
55mm-50 reps

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3/20/17
Stability ball stretching
Small muscle roller
Foam roller
Heating pad 
Indian Clubs- 15:17
Speed Rope- 50 reps


COC
#1 x5
#2 x 3 (30mm set RH)
#2 x 2 (30mm set LH)


Dexterity balls- palms sideways and up
55mm- 150 reps

 

IM extensor bands
Yellow-50 reps
Green-50 reps

Stability ball stretching, Tens Unit on middle and lower back,  followed by Ice. Unfortunately, the fatigue is continuing, so I'll be dialing down even more. 

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