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
{ 105 comments }
4 June 2010
Barbell Hang Snatch, Axle Jerk- volume
One arm barbell snatch- density
BW down to 221 lbs, BF lowest in 3 years
I Looking forward to seeing where you take the One Hand BB Snatch. Its one of my favorite lifts. How much weight have you been working with?
With all that Long Cycle work, no wonder BF doesnt want to stick around.
Joe typically between 125 and 145 right now. I think I can exceed 185 within the next month, just need some time to get back to it.
5 June 2010
BB hang Snatch- intensity, density, and volume
BB Jerk Density
Axle DL density
ankle/T-spine mobility is the best it has ever been. I have not been able to hang snatch in years. Now I am on track to hit some great numbers this summer.
Moving fluid, feeling great
i pressed the 32kg for two sets of 13 on left side, right side 8, 9 reps. Then pressed the 40kg for doubles on both sides. then i pressed the beast on my left side. This was a first time ever. I didn’t try with my right. I think i need a little more time on that side. The funny thing is i really haven’t trained anything heavier then a 24 kg in the last month or so. Before that i hadn’t gone heavier then the 32kg. Feels good going from pressing a 20kg and hurting, to pressing the 48kg just before i go to bed. I was just messing around before i was turning in for the night, and who would of thought i could have done this. preveryday
That’s awesome, Frank. I’m jealous, haha! Only a matter of time with GM though.
thanks piers, through gm you will get there. i haven’t even been working heavy pressing lately.
06/06/2010 -
Barbell Row: PRs for Reps/set@Intensity; Volume & Density
DB Arnold Press: Total Volume PR (Density was good but not a PR)
Additional:
DB Hammer Curl: Volume & Density PRs with 75%1RM. Volume was up by 320% over previous best at that resistance.
145lbs Bench Max +10lbs from next month
2nd June
volume – rows
volume – hammer curls
volume – military press
4th June
volume – pushups
volume – rows
Lots of volume increases lately, so most likely some big density increases coming soon as it seems to cycle like that.
swings volume and intensity
bup press huge increase volume and intensity
hindu pushups volume
grippers closing in on #3
snatch and jerk ladders lots of good shit going down
6 June 2010
BB hang snatch, Volume, density, much cleaner form today
BB power jerk (no split) Density and Volume
LCCJ Rep speed and better technique with new clean method I am experimenting with
Wrist work flex/Exten density
6/1
One hand BB snatch – Intensity
Over Head Squat – Volume
Front Squat – Volume
6/3
Hand Pullup Progession
Weighted pullups – Density
Push Press – Intensity
Reverse Curls – Density
6/5
Inline Press – Density
DB Rows – Volume
Hanging Leg Raises – Volume
7th June:
rows – volume and density
knee tucks – volume
deads over hand grip, 225 for 28 reps, esay. kneeling bup with 20kg for intensity,volume,density. Kb one arm rows with the 40 kg for volume. 2 inch stronger grip leverage block curls with 20 pounds, moved it down an inch. My body weight is 238.8 tonight. I don’t know whats going on, but every time i step on the scale i am a little heavier. There are no signs of body fat going up at all. I have taken pics to make sure of it.
My buddy that i am training is amazed with his progress. He and i both can’t believe the changes that he is making. I have known him for almost 20 years and he has never had veins in his arms or legs until know. He has dropped 6 pounds in five weeks with me. He has trained only 17 workouts to date. Sleeps better, no pain and everyone is asking him what he is doing.
7 june 2010
Hang snatch intensity and volume lccj density
Foot is feeling much better and I trained like a beast today.
10 min block Double Press – 2 x 1,2,3,4,5 @ 24+24kg
5 min block Armor (Double Clean and FSQ) – 10,7,4,4 @ 24+24kg
5 min Snatch – 100 reps @ 24kg (Just to see if I could after all the other training)
Work Time / Rate – 20 minutes, 13,728lbs moved.
PR’s in Movement Quality (Press, Armor), Intensity (Press)
casey what is amour style mean thanks
Mike,
The Armor Protocol is the Double Clean and Front Squat workout courtesy of Dan John. In it you use two 24kg bells and do one clean and one squat for one repetition. The goal is to ladder up from 1 to 10 without setting the bells down. Basically that is 55 straight Double Clean + Front Squats with the 24kgs. Completing that is one of my big goals and so I play with that movement in density blocks to help train for it.
May and the first week of June = the most blog traffic I’ve ever had in 5 weeks, by about a zillion times. If anyone tells you that bad publicity isn’t good publicity, ask them how many people read their stuff.
ketllebell clean press swing combo volume
bodyweight pushups
planks vloume and density
400 meter runs volume
Tuesday
Prs in weighted pull ups and pressing volume with the 32, hlrs.
6/8
Deads have not tested well for the last two weeks, had a lot of tension in lower back all the time. So I started to test leg/Knee raises which were testing really well. After 1 week or 3 work outs with leg/knee raises all tension in my lower back is gone. Did deads for the first time in 2 weeks tonight and hit a PR in Density. Just listen to your body and it will always put you back on the righty track.
Great job Joe.
Bench Press Max +10
Pull up Max up +4 up to 14….
Volume is up
a lot more
8 June 2010
First time benching in a LOOOOONG time, reverse is feeling really good. PR in hang snatch density
9 June 2010
Hang snatch intensity and density
Big PR with LCCJ- volume and density
V bar intensity and density
Snatch density
Tuesday: crawling patterns.
Screw the Myth of “Rest While Sick”. I’ve got a total of 9 PRs now, during the course of a bad cold, and haven’t felt better than after my sessions. Good movement is ALWAYS good movement!
10/06/2010 –
2-Hand KB Swing – Vol in 5 mins PR
1-Hand KB Row – Vol PR
10 June 2010
Two hands pinch– Volume PR- most BW pinch lifts ever. Awesome
Reverse grip bench press w/axle- volume/density
body weight inverted row- density
Hammer curl-density
Thursday…prs in swings volume and a bunch of lccj with the beast.
keeling bup, with the 24kg intensity, volume, density. Then i tried heavier, i got the 36kg for two reps each side. Prior to this i was only able to do a very hard single with my right arm, none with my left. This was done at the end of my training too. I am finding that if i put a certain amount of tension free volume in my weight i am able to handle moves up. I have been using this with one of the guys i have been training and tonight neil pressed the 32kg. Before tonight he could press the 28kg for a single on the right and none on the left. He is amazed with his progress in 5 weeks. In this time he has put on 10 pounds. The other guy i train joe has lost 6 or 7 pounds in the same time. He is killing it, and he will be very lean by august. Right now he is seeing veins that he never saw before. Joe workouts 3 times a week and neil two times. Not bad.
intensity PR with wrist developer
volume and density reverse bending 6″ nails
June 6
Played with stacked pressing for the first time. Fun way to put a lot of weight overhead. Also started playing with a few other new movements.
PR Hammer Levering: Intensity
June 7
Deadlifts: Intensity
Clean and Jerk: Intensity
June 8
Bottom up Press: Volume, Density
Hammer Levering: Intensity
June 9
Went sailing and got the boat up to a new best of 8.4 knots
June 10
Pressing: Density
BIG improvment lately in handstands, stability, confidence and walking has all gone up a step… wall runs is the key I believe…
Worked last day today, now it´s vacation for 3 months
Other than that I have done a couple of baseline sessions in jerks and tucked L-sits… currently testing different ways of working flexibility with BF… think I have a approach here that should work… will be very intresting to see where it takes me..
Wall runs tonight… increased total worktime within a 10min block….
kb snatch and jerk ladders added two rungs in less time huge pr for me
swings volume density bigtime pr
pushups and box squats bodyweight
hit my first major pr since joining the movement a couple of months ago. 32k bottoms up press. stoked!
Awesome job! What are you working on now?
keep going i suppose. i have a bulldog which is easier to press each time. love to BUP that one some time. cheers, ali.
Very nice. Keep going!
14 June 2010
Best two hands pinch ever– easy 240@217 BW
Hung from pull up bar by pinch- 2 X4 second hands rafter pull ups before EOM
BB Clean and Jerk (no split) intensity
BB Hang Snatch Intensity
KB LC speed w/24kg bells (short set)
BW inverted rows
Pinch inverted rows
and my favorite– Watched David pull 500lbs tonight at a 175lbs BW– thats 2.85X I am certain he will exceed 525 by the september TSC, maybe time for him to consider getting to a PL to officially kill a 3.25-3.35X BW. I am lead to believe that would be a MN state record for a raw lifter….
I’m looking forward to David winning every TSC for the rest of eternity.
500lb @ 175 is crazy. Pulling 525lb. he would be a freak of nature. Now 3.25x BW, that is some cape and spandex shit right there! Keep us posted on his progress. Its not if, but when.
Joe, he will get there. Dave is built to be a strong puller
lunge bup with 28kg for 52 reps ,sets of 6 mostly in 19:27, axle curls swager bar with 100 pounds for 31 reps in 8:30 up 10 pounds. Pull ups intensity,volume, density.
Guys i train week 6
joe started at 181 21% on tantia scale
today 175 at 16% way leaner
larry 196 to 191 same body fat
neil 170 up to 178.8 same body fat
everyone is commenting on the way they look. These guys are pumped and happy to be working out again. Its never been easier.
on another good note, two more guys want to train with me. They saw my buddy joe and asked him where he trains and could they come. My basement is getting too small. The word is spreading and with the type of people on this site there no stopping it. People are going to have to look, they have no choice. Progress is progress and thats what we are good at here, no signs of slowing.
Very nice, Frank.
Monday: Big prs in bw squats, pressing the 28, and snatching the 16. And card tearing.
6/14
Incline press: Density PR
Weighted Pullup: Density PR
LCCJ: Volume PR
12/06/2010 –
KB Deadlift – Vol@Intensity PR
16/06/2010 -
DB Hammer Curl – Vol@Intensity PR
Knocked out my first goal of 2010, and it only took 3 months using biofeedback.
225lb. Snatch Grip Over Head Squat, that is a 40lb. increase in 3 months on a lift I have been working on for 2 years.
I worked in with a guy on the squat rack and did my first single at 135lbs. which tested very well. I told him I was going to hit a PR tonight and he just looked at me funny. After I hit 225lb fairly easy he asked how I did that, like it was some kind of magic trick!
Just wanted to share one of my proudest moments in the gym.
Awesome Joe. well done!
Joe
great job! By chance do you lift with the USAWA?
No, I’m not associated with any organizations, except for the movement. I train alone, at a local gym. Cant wait till you have a workshop in Socal.
June 15: Made some great PR’s with the hammer last night.
Ulnar Deviation Static holds: Intensity, Volume, and Density
Radial Deviation: Intensity, Volume
16 June 2010
Workout 1 of 30
3x5min LCCJ blocks, two minutes of rest between blocks.
First block @ 28+28kg – 23 reps
Second block @ 24+24kg – 25 reps
Third block @ 16+16kg – 37 reps
Work Time / Rate – 15min, 8,088lbs moved.
PR’s – Intensity, Volume
Iron Maiden for soundtrack.
17/06/10 – DB Arnold Press – Vol @ Intensity PR + Max reps in one set
Forgot to mention; challenged the habit of resting after eating, with this exercise. Ate lunch (Fresh Salmon sushi rolls + 1 chocolate cream biscuit); tested pressing and it tested great, then got a nice volume PR EASILY. Was close to previous max density too, so great in all ways.
If it tests well, it tests well.
Wall run 10min block, longer working time… Baseline on negative pistols to narrow stance squat up with counterweight… felt and tested good!
Also improved air awareness/control on the trampoline, the tucks feel more natural and the front flip with decent technique is close.. doing straight jumps to tucks (to back landing) to work towards a controlled back tuck(flip), feeling more confident by the day….
Thursday: Density and volume in chins, barbell push presses, and rolling thunder. In the evening I did a bunch of curls. It’s been a LONG time since I’ve done curls. I did a bunch of sets of 7-15 with 110 on an ez bar.
Previous best was 75×3. The more I train, the more I realize that every movement gets a lot more interesting when it gets heavier.
First day sparring boxing in about 4 months. Despite a huge layoff my game is just as slick and there was no sign of “ring rust”.
6x3min rounds with 1 minute rest
My wind felt great and the “armor building” moves I’ve been focusing on (LCCJ and Double Clean + FSQ) have really been doing there job. I can shrug off punches with ease and I just laugh at bodyshots. Even when they connected %100 my partner’s glove just bounced right off.
Awesome and totally unexpected PR today.
lunge bup with 28kg for sets of 8 reps, up two reps from monday. This tests really well for me right know, so i am going to run with it. Floor press with the 28kg for intensity. side to side lunge, for i,v,d. I like these, most people don’t get enough horizontal movement. They make my hips feel real good.
18/06/2010 – DB Hammer Curls – Crushed it for a “heavy” session (20kg DBs per hand is still heavy for me.) Volume PR, but the increased density and movement quality were the things that made me very happy. The previous volume that I did in an evening (spacing out single reps) got crushed in about 7 minutes.
6/18
Dead Lift Intensity PR: I pulled 500lb. for a double with ease, I was shocked how easy the 1st rep was. decided to try 545lb. broke it off the ground easily to about mid shin. Had to dropped it, way too much tension. 600lb will come before christmas I can feel it.
Also I hit a muscle up for first time ever.
This month has been out fo control. once I learned to manage excess tension my lifts are now sky rocketing. You literally cant stop progres if you listen to your body. The less I try and the more I listen the stonger I get.
I hate Twitter, but I will continue to post in the PR threads. Hopefully if I hit enough PRs here I may get the big invite.
pull ups volume, hire hits with sledge from stongergrip, diamond push ups, side to side lunge. These are way better then before. I have much deeper and smoother movement now. I am almost able to do full cosacks, where before it was a dream to move like this.
20 June 2010
20 min block Double Clean & Press, Pull-ups
C&P 6×3 @ 28′s
Pull-ups 6×5 @ BW
Work Time / Rate – 20min, 4,435lbs moved plus Pull-ups
PR’s – Density
21 June 2010 “Sommeranfang”
10 min LCCJ block @ 20′s – 70 reps
Sets came 20,15,10,5,5,5,10
Work Time / Rate – 10min, 12,320lbs moved
Huge PR’s in Intensity and Density today. Moved an average of 1,232lbs per minute.