The Only thing you need to worry about in fitness is your results, and when you are armed with the Gym Movement protocol you have nothing to worry about.
One of my minor pleasures day to day is browsing the PR thread and seeing how much better people are getting now. So as it has become ritual here, post your daily PRs and allow us to see how far you are moving now.
It does not matter what anyone else thinks about your training. It does not matter who approves or disagrees. It does not matter it does not matter if it fits the status quo.
The only thing worth talking about is getting better, everyday, in whatever way you can.
ATG
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40kg kb BUP.
48kg kb mil press
CoC #1 – 20 easy reps on each hand.
CoC #2.5 – agonizingly close to a legit close…2-3 mm gap tops!
Huge prs tonight in snatches with the 32, long cycle, weighted pull ups with the 24, and 800meter runs.
6/22
Front squat: PR Volume and ease of movement.
Im able to work with 315lbs for singles now. Also huge increase in wrist & elbow ROM. Im now able to keep my elbows high and upper arms parallel to the floor, during entire lift.
21 June 10
Trap Bar DL, intensity/volume/density
kb Snatch volume
kb jerk intensity
22 June 10
Reverse bench press intensity/volume/density
KB snatch density
Jerk density
Push-ups – Density
Back bridges – Volume of time (Wrestler & Gymnast); Movement Quality of Wrestler (large ROM increase)
Bent six 6″ nails in 14mins, last time I bent nails I did 3 in 10mins.
Wrist developer has been testing well almost every day so I think that component specific movement has really helped with the nail bending PR!
24 June
Reverse grip bp density, massive v bar volume And density, jerk extreme speed PR, snatch best # with single hand switch, and dl density
6/24
Hit a new Dead lift PR 515lbs. @ 213lbs. BW
well done Joe
21 June 2010
10min LCCJ block @ 20+20kg – 70 reps (20,15,10,5,5,5,10)
Work Time / Rate – 10min, 12,320lbs moved
PR’s – Volume, Intensity. Averaging 1K lbs/min in workouts has gotten easy, used to be a mark that I thought would take a while to hit consistently.
23 June 2010
8min block BU Carry @ 20+20kg – First time ever using 20′s for this drill, felt awesome.
8min block Rack Carry @ 28+28kg – Another Intensity PR here. Never rack walked 28′s with so much ease. Sets averaged about 35-45 seconds before I had to set the bells down, very very surprised here.
6/24
+45lbs Weighted pull ups: Density PR
Two hands pinch intensity, density in snatch, jerk and long cycle
Been slack recording PRs in back bridging related work, but it’s coming along nicely (Wrestler’s Bridge quality and hold time, Gymnast Bridge hold time; reps/set in Reverse Push-ups).
Arnold Press PRs today. Just a brief dash into the gym in a quiet moment at work revealed a very comfortable triple with the 2x20kgs (previous best reps/set was a double) followed up by an ugly but stable and pretty easy single with the 2x25kgs, which I haven’t hit before. I was having trouble not having weights in between but I’m happy to have got it without ever stressing or pushing it.
At about 74kgs (or 163lbs) bodyweight, this is hardly where I want to finish up strength-wise, but every milestone on the path is worth some happiness. Progress is success and better is happier.
Note, Arnold Presses were performed standing. I didn’t know people did them sitting, but Google has just informed me.
25 June 2010
5×20 LCCJ @ 16′s – Just practicing the move and getting my rhythm established. Mixed shadow boxing in and finished the day with some Tai Chi.
Work Time / Rate – 20min, 14,ooolbs moved
Just Tai Chi, some walking and stretching this weekend.
28 June 2010
21 min block of HSPU’s (Wide Arm) and Double Swings @ 32′s (Shadow Boxing for recovery)
1×4, 7×3 on HSPU’s
10×10 on Double Swings
Work Time / Rate – 21min, 14,000lbs moved plus 25 HSPU’s (Wide Arm
PR’s – Intensity, Volume
6/28/2010
2″ v-bar 210 right, 205 left.
Pull-up +60lbs most weight, most volume.
KB snatch volume improvements.
- in other PRs -
252.5lb 1″ v-bar
KB snatching gets markedly better every single time
LCCJ getting better every single time
2 hand pinch DL going up
Deadlift so strong. Last week pulled 405 for 5 doubles, and 405 for 2 sets of 4 in 3 mintues.
Card tearing getting better and better.
You’re going to be making some big guys look pretty silly. I love it.
Last two weeks have been a lot of running and weighted pullups. I was chasing Max in the backyard and took a bad step that has required some sorting out in my hip, so everything heavy has been on hold.
But I am now faster at 32.5 years old and 255 lbs than I was at age 17 and 150.
Awesome. I sure as hell wouldn’t want you chasing me down
what if I was chasing you down to give you a trophy that said “#1 gentleman of distinguished quality and majestic grandeur?”
First I’d keep running just so I can say “dang, that giant dude is fast as hell” and then I would ask if you were giving said award to the right person hahaha.
In all seriousness I would accept it with the poise and grace of a most gentlemanly chap (drink lots of beer).
June 28 2010
Reverse grip Bench press volume, KB Snatch Vol + Den @intensity
29 June 2010
Reverse bench press intensity & volume
Close grip Bench press intensity & volume
Reverse Curl intensity & volume
lunge bup with 28kg three sets of 9 reps. chin up with 79 pounds, felt real good, pulled to my chest. These use to kill my body, without any weight. The more i train like this i am finding out so much about my body. Ok, so the things that fixed my shoulders was to press rotated to the right. This makes them feel wonderful. So i started thinking lets test everything rotated to the right. I tested squats, barbell rows, one arm floor presses, and many more. It comes out that everything i do literally tests better to the right. Tgu never tested well in a long time. the reason being i would always start with my right arm, twisting to my left, not what my body wants. So tonight i did just left arm, and it tested great. So if you aren’t testing alot of different variables you are missing out on a big part of your training maybe unless you are very balanced, which i am not.
Excellent marks and points Frank, I’ll be sure to look into testing these types of variable when initial goal movements are not testing well.
29 June 2010
Double Front Squats @ 24′s – 10 easy peasy sets of 5 with only 30 seconds rest in between.
Rested about 5 minutes then decided to test a single set of LCCJ with the 24′s. Hit a massive PR with 22 straight reps and I terminated the set at the very first sign of tension. If I wanted to be a meathead and push things I could have gotten 30, but I know with patience I’ll be crushing that number soon enough. F’ing Long Cycle is making me beastly.
Work Time / Rate – 15min, 9,926lbs moved
PR’s – Movement Quality, Intensity, Density
On that note my big 5 moves that I shall be focusing on are…
1. LCCJ
2. Armor (Double Clean + Front Squat)
3. Double Snatch
4. Handstand PU / One arm PU
5. Pull-up
6/30/2010
2″ v-bar great volume PR tonight pulling 5/5 at 185.
Pull-up doubles at +70lbs good volume PR at that intensity.
Retarded PR on 24kg BUP. About 30% more reps per set than the last time.
One more rep and much, much faster LCCJ set.
Got a few toes-to-bar hanging leg raises on a whim.
30 June
2 hand pinch 245 @ 219 best pull yet
Snatch density
reverse curl volume + density
30 June
Tearing and juggling. Getting much more consistent with each.
Reverse grip bench press density, KB snatch density
Hit a new Pistol PR, hit 100lbs. on each leg.
The best part is that I havent done a pistols in 9 weeks and hit a PR by +20lbs.
This was after doing 315lbs. for singles in front squats. I have had great success on increasing my single rep intensity. I am starting to notice my body is starting to need more recovery. Usually I can train my primary lifts every 3-4 days. Now they are only testing well every 5-7 days. Not a bad thing if that is what my body needs, but I enjoy traing more frequently. So my plan is to start testing more speed traing and focus more on volume and density.
Im confident that I can tame the BEAST, now I just need to buy the BEAST
2 July 2010
Close grip bench press, density
KB snatch huge density PR
4 July 2010
Vulcan gripper closes highest intensity level 15 for three closes mms
Two hand pinch volume @230#
Close grip bench press vol
Kb snatch volume, density
Plate curl volume w/ 35 plate
5 July 2010
Two hand pinch volume with 210 21 reps in 15 minutes
Reverse grip bench press volume
Speed jerk massive density pr 49 reps in 46 seconds
Standard kb jerks volume and. Density
Plate wrist curls volume
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