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ConsiderPhlebas - Training Log

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ConsiderPhlebas

Starting a training log. Feel free to ask questions or give advice.

 

2/19/17 - 8.5 hr sleep

6PM

Trainer - 2 x 10

#0.5 - 4 x 4

#1 - 4 x 1

200 pushups done in between sets and after

 

2/20/17 - 9 hr sleep

1230PM

Back Squat  

- (100 pushups and 5 muscle ups done during rest between sets)

- BW x 2x10, 45 x 10

- 135 x 5, 175 x 5, 205 x 5, 225 x 5, 245 x 5, 225 x 5 

Towel Pull Ups - 10, 7, 6

Reverse + Normal Wrist Curls

- 15 reps reverse + 15 reps normal

- EZ curl barbells used

- #20, #30, #40

Stretch for 30 minutes

- (100 pushups sprinkled throughout stretch routine)

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ConsiderPhlebas

2/21/17 - 7 hr sleep

230PM

Trainer     2 x 10
#0.5         1 x 4
#1            1 x 3
#1            1 x 2L, 3R
#1            1 x 2
#0.5         1 x 5L, 7R

#1.5         3 misses on Left, 3 singles on Right

Edited by ConsiderPhlebas

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ConsiderPhlebas

2/22/17 - 7.5 hr sleep

745PM

Towel Pull Ups - 75 total (sets of 3-7 reps)

Push Ups - 150 total (sets of 10-20)

 

Wow. Towel grip pull ups at that volume is no joke. I've never felt weak from grippers but my hands and forearms were shaking when washing the dishes.

Edited by ConsiderPhlebas

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ConsiderPhlebas

2/23/17 - 6.5 hr sleep

11AM

Trainer - 6 x 10 

This was a recovery workout as my forearms are still shot from the towel pull ups. I should be more careful on programming that sort of volume into the routine. This just came from Cannon Power Works! Current unrated collection to be rated include CoC Trainer, 0.5, 1, 1.5. I'll be sending in my current collection to get rated and will be training exclusively with the Left Turn #1 for a couple of weeks until my current collection is rated and returned. 

Shown below: Left Turn #1 and #2

Pretty happy and looking forward to getting my other ones back.

 

 

IMG_2135.JPG.jpeg

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ConsiderPhlebas

2/24/17 8 hr sleep

GTG with Left Turn #1

Attempted the #2...long way to go, I need to get the #1.5 back and see the rating. I will need a GHP4 to bridge the gap.

2/25/17- 5 hr sleep

Hiking and 20 sprints (ground launching parachutes)

2/26/17 - 6.5 hr sleep

Hiking and 15 sprints (ground launching parachutes)

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Adam Juncker

I have a quite a few grippers in this range, coc1, Coc1 filed, Ghp4's and so on i would trade or sell if you know what you need.

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ConsiderPhlebas

Adam, that sounds good. Let me get back to you once my grippers get back and my strength increases a bit. Thanks!

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ConsiderPhlebas

2/28/17 - 8 hr sleep

12PM Lunch Break

Back Squat

BW x 5, 135 x 5, 175 x 5, 205 x 5, 225 x 5, 245 x 5, 265 x 5, 285 x 2, 225 x1 (was feeling toasted)

Muscle Ups - 6, 4, 4, 3

Towel Grip Chins - 5, 5, 5, 3, 3, 3, 3, 3, 3, 3

Stretch for 15 minutes (interspersed with 100 push ups done in sets of 5, 10, or 15)

 

I've been GTG with the Left Turn #1 throughout the day, not going to update that in my log anymore until I switch the grip routine. Grippers are currently in the mail to Cannon Power Works. I am extremely curious to see what my #1.5 is rated at. Both hands can close it and the right hand is close to 2 reps in a row.

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ConsiderPhlebas

3/1/17 - 8 hr sleep

12PM Lunch Break

1 mile run @ 8:30 for warm up

Trap Bar Deadlift

135x2x5, 185x5, 225x5, 255x5, 275x5, 295x3x5

Pull Ups (strict overhand deadhang) - 2x5, 2x4, 4x3, 5x2, 10x1

Stretch for 20 minutes (interspersed with 100 push ups done in sets of 5-15 reps)

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ConsiderPhlebas

3/5/17 - 8 hr sleep

3 rounds x 50 feet of lunges w 50# DBs

2 rounds x 16 toe to bar

2 rounds x 8 DB Cleans w 50#DBs

Done in 12 minutes. I was visiting a friend and did one of his Crossfit workouts.

 

3/7/17 - 6.5 hr sleep

Front Squat - BW x 2 x 5, 95 x 5 , 135 x 5, 165 x 5, 185 x 5, 205 x 5

Back Squat - 135 x 5, 185 x 5, 205 x 5

Pull Ups (strict overhand deadhang) - BW x 4, 35 x 5, 44 x 5

                                                          - 53 x 5, 4, 3, 2, 2

                                                          - BW x 10, BW x 6, 3 muscle ups + 3 pull ups

20 min stretching (100 push ups spread throughout)

10 min walking cool down

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ConsiderPhlebas

3/8/17 - 8.5 hr sleep

TGU @16kg - 3x2 (each side)

100 KB Swings @36kg in 8 minutes

Muscle Ups - 8, 5, 4, 3 (1.5 rest)

15 min stretching

10 min jog cool down

Workout was super short as I had to crush something out quick and grab lunch as well.

 

Cannon Power Works is super impressive! My grippers (the left 4) I sent over to Cannon. They arrived March 3rd at night and he shipped them out March 5 in the morning. They also came back wrapped and taped in the bubble wrap I sent them over with. GREAT customer service.

I am a bit disappointed that my #1.5 is only 4 lbs stronger than my #1. It makes a lot of sense on why I am nowhere near closing the #2 currently. I will be working on getting my base strength up. Current working gripper is the #0.5 so I better get to gripping!!

gripcollection.png

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ConsiderPhlebas

3/9/17 - 5 hr sleep

Trainer - 2 x 10

#0.5 - Right: 3 x 10, 10, 7 

        - Left: 3 x 10, 8, 6 

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ConsiderPhlebas

3/10/17 - 9 hr sleep

12PM

Pull Ups - BWx5, 16kg x 5, BWx6x5 (was not feeling weighted pull ups so I aborted)

OHSquat (ass to grass) - 45x5, 45x5, 75x5, 95x5, 115x5, 135x3

playing around: 5 muscle ups + 10 pull ups

Standing DB Press - 40x5, 45x5, 50x5, 55x5, 30x15, 30x10

Stretch for 15 minutes

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ConsiderPhlebas

3/12/17 - 8 hr sleep

130PM

Warm up - run for 5 minutes at 7.5 mph

Trap Bar DL - 135x5, 185x5, 225x5, 256x5, 295x4x5

100 KB Swings @ 36kg in 6:24

playing around: 5 muscle ups + 5 pull ups

Stretch for 25 minutes (shoulder extension is definitely coming along, side splits a long ways away but progressing)

I tried training my grip with grippers after this workout but the deadlifts and swings left my grip completely tanked. My warm up sets w the Trainers were very bad and hard to complete so I aborted my grip training today. I'll definitely do a workout tomorrow that taxes grip much less so I can do a solid gripper workout.

 

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ConsiderPhlebas

3/13/17 - 8.5 hr sleep

1PM

100 push-ups and 100 reverse lunges (sets of 20, alternating exercises)

Trainer (57)- 2x10 

#1 (79) - Lx3, 1, 1, 1

              Rx3, 2, 2, 1

 

Good lord. I need to buy some chalk. Wasting some energy due to a slip and then restarting a set. It looks like the #1 (79) is the perfect gripper strength to "grease the groove" throughout the day in reps of 1-3. A month ago, my GTG gripper was a #0.5 (67) so definitely seeing some good improvements. Looking forward to getting my base strength up so the #1 is a definite working gripper.

 

Edited by ConsiderPhlebas

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ConsiderPhlebas

3/15/17 - 8 hr sleep

Ground launching parachutes - 3.5 mile hike, steep gradient.

- Wim Hof's breathing method and monitoring my heart rate made this typically strenuous hike, relatively easy. I recommend anyone who hikes to look into that sort of breathing.

3/16/17 - 4.5 hr sleep

Horrible night of sleep for some reason. Decided to only train grip today due to that. Hopefully get a lot of sleep tonight and do some kettlebells/calisthenics tomorrow.

Trainer - 2x10

#1 (79) - L x 4, 3, 2, 1

              R x 6, 4, 3, 3

I had a great grip workout despite lack of sleep. I'm curious to see how much better these workouts will be with chalk. Once I can hit 3x8+ or 5x7+, I'll move onto my #1.5 (83). I noticed, giving a day or two rest between gripper workout days really helps. I don't think I'll use grippers more than 2-3x a week going forward.

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Gabriel O'Keeffe
57 minutes ago, ConsiderPhlebas said:

- Wim Hof's breathing method and monitoring my heart rate made this typically strenuous hike, relatively easy. I recommend anyone who hikes to look into that sort of breathing.

Any recommended resources on this?

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ConsiderPhlebas

@Gabriel O'Keeffe

Try it when you're hiking and you can start feeling blood pounding in your ears/head and compare it to when you do it at home sitting completely sedentary. Due to the vasodilation effects of CO2, when you are at rest and doing this, you will eventually find yourself unable to feel your limbs and get some tingling sensations. During the hike, I just found it easier to keep my breathing in pace with steady steps.

 

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ConsiderPhlebas

3/17/17 - 8 hr sleep

Pull Ups (strict overhand dead hang)

BW x 5, 5

16kg x 5

22kg x 5, 5, 5

16kg x 8, 6

         x 5 (neutral grip)

         x 4 (underhand grip)

play around: 4 muscle ups + 4 pull ups

Push Ups (AMRAP in 10 minutes) - 129 reps

Stretch for 20 minutes

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ConsiderPhlebas

3/20/17 - 7 hr sleep

7AM

Back Squat - 45x2x5, 135x5, 185x5, 225x5, 245x3x5

Front Squat - 135x5, 155x5, 175x3x5

Grippers 

Trainer - 2x10

#1 (79) - Lx5, 2, 1

            - Rx5, 3, 1

100 push ups

I had a horrible grip workout despite having the first chalked gripper workout ever. I think the front squats stretching my fingers out may have had something to do with my strength but I don't want to make excuses. I'll see how I do in 2-3 days. On the plus side, morning workouts feel great. 

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ConsiderPhlebas

3/21/17 - 8.5 hr sleep

100 pull ups throughout my morning in sets of 5-10

 

3/22/17 - 7 hr sleep

7AM

Bench - 45x2x5, 95x5, 135x5, 165x5, 185x5, 205x5, 215x5, 225x6

(I am very surprised at the numbers as on the last set, I felt like I could have done 1 more rep for sure and possibly grinded out the 8th rep. I have not benched in almost 3 years but have been doing exclusively push ups and the occasional ring dip routine. My hips were feeling awful during my squat warm up so I aborted and did an easy workout).

Military Press - 45x5, 95x5, 115x5

DB Standing Press - 40x3x8

Single Leg DL @24kg KB - 2x8 (each side)

75 swings @24kg KB as a finisher

Stretch for 10 minutes

(Tomorrow will likely be pushups or ring dips, rowing, grip).

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ConsiderPhlebas

3/25/17 - 6.5 hr sleep

Woke up with a super tweaked neck a couple days ago so I've been taking it easy and doing light stretches. Definitely steered clear of pull ups. Good short workout today, I feel like my body needs a good old lacrosse ball session soon as well as a rowing recovery workout.

9AM

Squat - 45x2x5, 120x5, 150x5, 180x5, 210x5, 240x5

Bench - 45x5, 110x5, 140x5, 165x5, 195x5, 220x5

Row - 95x2x5, 120x5, 140x5, 165x5

TRX/Rings Face Pulls - 3x15-20

Grippers - #1(79) - Lx2,2, Rx3, 3

Gripper workout, I will probably switch back to greasing the groove and gripping at peak strength. I feel like doing it all in one go during a weight lifting or calisthenic session is not really working for me.

Ab Wheel - 3x10

10 min stretching

 

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ConsiderPhlebas

3/26/17 - 6.5 hr sleep

3PM

15 minute recovery row on the erg

 

3/27/17 - 8 hr sleep

1230PM

5 blocks of 4x(30sec work/30sec rest)

2 minutes rest in between blocks

This equates to a 28 minute push up workout.

Result = 275 push ups

The last time I did this specific workout was 3/10/16, PR of 41 reps. 

 

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ConsiderPhlebas

3/28/17 - 8.5 hr sleep

I wasn't able to make it to the gym today due to a slew of work meetings. GTG pull ups throughout the day, I stopped after lunch at 120 reps as I did not want to overly stress ligaments or my joints with too high of volume. 

I'm still GTG with the #1 (79). I ordered a GHP4(90) which will be the GTG gripper after I master the #1. Mastering the #1 to me entails being able to grip it 6-9x whenever throughout the day. This might take awhile. 

I will squeeze in a recovery jog today if work permits.

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ConsiderPhlebas

3/29/17 - 8 hr sleep

Swamped with work. I did a quick workout.

430PM

10 KB swings every 30 seconds for 10 minutes @24kg KB => 200 swings in under 10 minutes

 

3/30/17 - 7 hr sleep

6AM

Workout: 4 pushups, 10 seconds rest, for as many rounds as possible. 17 rounds before I missed the 4 reps. 3 rep rounds are much easier. This will probably be awhile before I make all 40 rounds at level 4.

Edited by ConsiderPhlebas

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