Author Topic: Wlfdg journal  (Read 85905 times)

Offline Wlfdg

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Re: Wlfdg journal - update
« Reply #735 on: March 26, 2011, 06:00:21 PM »
I stepped on a scale today and got my BF% measured. I am 220# @6%BF. I have some doubt about the bodyfat?

Still following the same program. Still dumping snow!  ;D

My training weights have gone up  ;D
Shouldering getups w/press - 150#/ Sandbag Clean & Press - 150# (more reps than get up)/A. Shouldering B.Floor Press - 200#

So I have 70# to go on the get ups to reach my goal.  ;D

Offline Bearso

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Re: Wlfdg journal
« Reply #736 on: March 26, 2011, 06:58:48 PM »
My hero! 


Offline Wlfdg

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Re: Wlfdg journal - update
« Reply #737 on: March 28, 2011, 06:40:52 PM »
I stepped on a scale today and got my BF% measured. I am 220# @6%BF.
I was a bit dehydrated when I got tested. So I spent yesterday pounding water. Weight this morning was 230#. I'm going to take a day to rehydrate again and get my BF% rechecked.

Offline Wlfdg

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Re: Wlfdg journal - New routine
« Reply #738 on: April 17, 2011, 01:19:20 PM »
Snow is mostly gone from my yard. I have a clear parking area to train on.
I have a new routine
Typical 10min. warm up on all sessions, shadow boxing, light kbell complex, Bulgarian bag, etc....
All are circuits/ heavy weight/ low reps/ sets 5+
#1. Alt. Shouldering Get Up> Single KBell Snatches> DiveBomber Push up> rest

#2. Alt. Strongman Stonelift> Kbell Clean&Press>Rev.Getup>Floor press> Get up>1 arm row> switch hands> repeat

#3. Sandbag Shouldering Squat> Alt.Kbell clean/squat/press> Lawnmowers> Plyo Pushups

Most days I'm doing 10-20min. of kbell technique work at some point. Soon I'll be lifting and slamming stones.  ;D

Offline Wlfdg

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Re: Wlfdg journal - New training program
« Reply #739 on: June 25, 2011, 02:17:24 PM »
Since my arm injury my training has evolved some.
The first week after the injury all I could do was swings with a 10kg. bell. I've been adding movements as recovery allows.

Current program
Mon. - Kettlebells 10min. Warm up Swings - 10min. Sngl Snatches

Tues - 2-24kg. bells - 5min. Sngl swings - 5min. Dbl swings
20min. PR Zone - A. Dbl.Clean & Press > B. Dbl.Row > C. Push up on bell handles
15min. PR Zone - Sngl snatches (endurance)

Wed. - 2 -24kg. bells - 10min. warmup swings
30min.PR Zone - Dbl. Swings.clean>vertical punches> renegade row> clean > no hand reverse get up > rolling floor presses > no hand get up > rack rest > repeat. (NO putting the bells down for the full 30min.)

Fri. - 10min warm up swings
30min. PR Zone
A. Sandbag Get up (@ 160#  ;D)
B. Dbl Kbell Snatch  - 24kg. bells
C. Weighted Divebomber push ups (@60#  ;D)

Biking as much as possible now that I can hold the bars almost pain free.