deputycox Posted March 21, 2008 Share Posted March 21, 2008 Well, here I go. I've been playing around with grip and general strength for a while, but now I've got my butt firmly planted on the wagon (working out 6 out of 9 days). Some quick current stats: -CoC#1 for reps (don't know max #) - no set -CoC#1.5 for 7 - no set -CoC#2 about 1/8" away - CC set -DL 245x5 - never tried 1rm -Sumo DL 225x5 - no 1rm -one hand barbell press 50x5 -Rolling thunder 115 -8# sledge levers - front 9"x10 rear 15"x10 twist 9"x10 -pinch 3 10# fairly easily -bend IM green in about 8 sec -bend 1/4"x8 HRS zinc plated in about 1.5 min (with some bracing) Some Goals for the year: -CoC#2 for 5 reps -CoC#2.5 -DL 350 -one hand barbell press 80 -Rolling Thunder 180 -bend blue nail -work on 1rm ability/comfort level I know some of these goals might be overly eager, and some might be too easy, but I can adjust fire as needed. I also work with Kettlebells, mostly for conditioning. I've been swinging the 53# for 200 reps over about 15 min. I'd like to get that down to less than 10 min and increase the volume as well as start working the snatch. My TGU with the 53 is 5 per side in 5 min, 7 per side with the 36#. I'm going to try to update this every couple days; hopefully tracking what I'm doing will help my progress. In any case, I really enjoy this stuff, and since I'm an LEO, it directly applies to my life. I'm constantly amazed at the feats of strength that so many of you pull off with ease and regularity. Thanks so much to everyone for all the tips I've gotten already! Dan Quote Link to comment Share on other sites More sharing options...
big nasty Posted March 21, 2008 Share Posted March 21, 2008 Keep after it look's like you have a good start !! Quote Link to comment Share on other sites More sharing options...
deputycox Posted March 22, 2008 Author Share Posted March 22, 2008 3/21/08 (work day 5) Pull ups as warm up - 4 mid wide+2 chins Bench 135 8x3 DL 245 5x1, 225 5x1 Rolling thunder 100/5sec 5x1...max 125R/110L bent press 45 6x2 one arm oly bar curl 45 5x2 not too heavy today. 245 DL felt easy going up - try 255/235 next time. Feels like I've got a while before I plateau. Bent press probably could've gone 50/45. Need to develop more of a schedule - 4-5 exercises ea day - will develop this weekend. Work pull ups harder. I keep telling myself "gotta start somewhere!" Quote Link to comment Share on other sites More sharing options...
deputycox Posted March 23, 2008 Author Share Posted March 23, 2008 3/22/08 (day 6) Well, just a quick gripper WO today. T 10x2 2 1x3 (max holds) I was reading Mark Reifkind's blog and find myself inspired to work on KB swings for serious reps. I'm going to work up to 500 and beyond, which I think I can do in a few months. Something to try for! Quote Link to comment Share on other sites More sharing options...
deputycox Posted March 27, 2008 Author Share Posted March 27, 2008 3/26/08 day1 Pull ups to warm up 4,2 (wider) DL 255 5x1 (new high), sumo 205 5x1 - all felt pretty easy, 1st rep could have been a lot heavier bench 135 8x3 - a little harder - I can't wait to get this up! hanging knee raises 11x3 pull ups interspersed throughout - 2-3 ea set finally got my SERT letter today!! Quote Link to comment Share on other sites More sharing options...
bencrush Posted March 27, 2008 Share Posted March 27, 2008 Great log. I'll follow it closely. I was a corrections deputy for 6 years, so I know what you mean by functional training for the job. Grip is king. Quote Link to comment Share on other sites More sharing options...
deputycox Posted March 28, 2008 Author Share Posted March 28, 2008 (edited) 3/27/08 No workout today, just a note on a previous bend. I got some 1/4" HRS zinc plated from Home Depot, and I can get 7" with a little bracing. I'll try to pick up some plain 1/4"HRS and see if I can get it unbraced. I also found the Diesel article on beginning bending, and I'm going to try that progression. The kink seems to be my weak point, as I have no problems once I hit 45deg. I'll see how it goes. Last day at the jail is Saturday! Oh, and I got a 30# blob off ebay the other day - I can hardly believe how hard it is! I can two hand pinch lift it, but it just slides out of one hand without chalk. The Blob (50#) is a long term goal, so it feels good to have this to at least start with. Edited March 28, 2008 by Deputycox Quote Link to comment Share on other sites More sharing options...
deputycox Posted April 7, 2008 Author Share Posted April 7, 2008 Ok, so it's been a while since I posted on this - just moved to a new position/location at work- 4/2/08 just a KB session today- -16kg warm up --swings 20 l/r --swings 30 h2h --snatch 10 l/r -32kg --10l/r per minute for 5 minutes (I think that's my fastest to 100 with the 32, but my conditioning obviously still needs a lot of work) --atg squats w/kb racked - 5 l/r x2 -16kg --GU 3 l/r - pretty spent now that I've been off for a couple weeks, I can really feel the staleness setting in already - just gotta make the schedule work again I went to an intro Judo class at Midway Judo yesterday with some co-workers. Pretty good stuff. Seems like most stuff would be a better crossover to LE - might try a club for a few months when my schedule settles down. Quote Link to comment Share on other sites More sharing options...
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