ButtSmack's log

[ButtSmack]

I was experimenting with the exercises. I'm making changes because my legs are ridiculously strong from playing hockey for decades and I can do hundreds of bodyweight squats.

with some experimenting i did, in 20 min, 10 rounds of:

3 jack-knife pull-ups with feet on chair
6 jack-knife dips with feet on chair
3 double 53lbs kettlebell clean + front squat + push press

and i learned the best thing to do is to keep the prescribed reps the same, but change the order of exercises to:

1 double 53lbs kettlebell clean + front squat + push press
2 jack-knife pull-ups with feet on chair
3 jack-knife dips with feet on chair

Six feet tall, 220lbs with about 20 losable pounds on my frame.

[ButtSmack]

L1D2

5 rounds of:

2 double 53lbs kettlebell clean + front squat + push press
6 jack-knife pull-ups with feet on chair
10 jack-knife dips with feet on chair

in 13:58


I thought the pull-up sets would be small enough to not aggravate my sprained finger, but I was wrong. I played it cautious and this slowed me down a bit, but realistically added no more than a minute or two to my time.

Good workout.

[ButtSmack]

10 double 53lbs kettlebell clean + front squat + push press
21 jack-knife pull-ups with feet on chair
21 jack-knife dips with feet on chair

in 8:19

Felt okay

[ButtSmack]

1 double 53lbs kettlebell clean + front squat + push press
2 jack-knife pull-ups with feet on chair
3 jack-knife dips with feet on chair

22 rounds in 20 minutes. Could have kept this pace up for awhile.

[ButtSmack]

5 rounds of:

2 double 53lbs kettlebell clean + front squat + push press
6 jack-knife pull-ups with feet on chair
10 jack-knife dips with feet on chair

Didn't time it because last week I forgot to take 3 min breaks. This week I took the 3 min breaks and concentrated on form and power with every rep.

[ButtSmack]

Convict Conditioning
-horizontal pulls
-weighted pistols
-knee push-ups

followed by

10 double 53lbs kettlebell clean + front squat + push press
21 jack-knife pull-ups with feet on chair
21 jack-knife dips with feet on chair

Did in 5:25. Considering I added two extra movements to the squat I could probably count this as progression standard, but I'll wait to get a strict 5:00.

At the end of my second week I've noticed that my full range dips and pull-ups are noticably stronger.

Jogged yesterday for 35 minutes.

Only got 2 hours sleep last night. These past few weeks have seen my sleep deteriorate.

[ButtSmack]

Gymnastic Bodies foundations

60s plank
60s reverse plank
60s perfect hollow hold with hands over your head
60s arch hold in the superman flying positio
60s Parallel Bar support.
60s flexed-arm hang

in 21:27. Goal is to reduce this to six minutes.





Convict Conditioning

-bridges
-abs
-handstands

Everything felt stronger.





Simple Fit

1 double 53lbs kettlebell clean + front squat + push press
2 jack-knife pull-ups with feet on chair
3 jack-knife dips with feet on chair

22 rounds in 20 minutes.

[ButtSmack]

The inclusion of new exercises diminished simple fit performance, but still achieved lay week's reps.

[ButtSmack]

Gymnastic Bodies foundations

60s plank
60s reverse plank
60s perfect hollow hold with hands over your head
60s arch hold in the superman flying position
60s Parallel Bar support
60s flexed-arm hang

in 11:31. Goal is to reduce this to six minutes. The flexed arm hangs took me several minutes, was doing well until then.





Convict Conditioning

-lat pulls
-weighted partial pistols
-knee push-ups




Simple Fit

L1D2

5 rounds of:

2 double 53lbs kettlebell clean + front squat + push press
6 jack-knife pull-ups with feet on chair
10 jack-knife dips with feet on chair

[ButtSmack]

Gymnastic Bodies foundations

60s plank - in 60s
60s reverse plank - in 60s
60s perfect hollow hold with hands over your head - in 20s, 20s, 20s
60s arch hold in the superman flying position - in 30s, 20s, 10s
60s Parallel Bar support - in 60s
60s flexed-arm hang - in 15s, 12s, 12s, 11s, 10s

in 11:23. Goal is to reduce this to six minutes. The flexed-arm hangs took over three minutes.





Convict Conditioning

-bridges
-abs
-handstands






followed by

10 double 53lbs kettlebell clean + front squat + push press
21 jack-knife pull-ups with feet on chair
21 jack-knife dips with feet on chair

Did in 4:00. I may have miscounted the KB cleans + front squats + push presses, but even if I had to do a few more reps I'd be under the 5 min threshhold. My pull-ups and dips were of questionable form towards the end. I'm going to repeat this level for one more week to make sure I can make the time with proper form and proper reps.

[ButtSmack]

Gymnastic Bodies foundations

60s plank
60s reverse plank
60s perfect hollow hold with hands over your head
60s arch hold in the superman flying position
60s Parallel Bar support
60s flexed-arm hang

in 8:15. Goal is to reduce this to six minutes. I saw a massive reduction in time, three minutes since last workout.





Convict Conditioning

-lat pulls
-weighted partial pistols
-knee push-ups

Everything felt stronger.





Simple Fit

2 double 53lbs kettlebell clean + front squat + push press
3 jack-knife pull-ups with feet on chair
4 jack-knife dips with feet on chair

15 rounds in 20 minutes. It was actually nineteen minutes by the time I stopped. I decided not to risk doing a final round with substandard form.

[ButtSmack]

I suffered an injury at brazilian jiu-jitsu a few weeks ago, jacked my shoulder really badly. This week is the first week I can put my shoulder through it's ROM without pain. I plan on working kettlebell swings hard over the next month with mobility work mixed in. I have a feeling these injuries I'm suddenly accumulating are a combination of aging, training hard and neglecting mobility work and warm-ups.

will return to simplefit, was really getting a lot out of it.

[Bri3626]

I know that feeling. I tore my labrum doing Krav Maga a couple years ago. What a pain. You might try the Diesel shoulder rehab. I did it for a couple months in 2010 and it really helped me a lot. They have videos which is nice. It's at http://www.dieselcrew.com/how-to-shoulder-rehab

I'm actually thinking of incorporating it intermittently into my routine.