Another Month goes by, more incredible progress is made daily by members of The Movement.
It does not matter what your goals are
It does not matter what tools you use
It does not matter what “system” you think you are part of
It does not matter “what” you do
It matters “How” we do it. We are experimental. We test. We ask more questions. We use our answers to build better questions. We do not get lost in pondering, because we use our time to do what others are thinking about.
Post your daily PRs here.
Remember the metrics of success- Intensity (load) Volume (total work done) Density (work done in a unit of time) and Quality of movement *better is better)
I look forward to seeing your success and I appreciate you for sharing it here
ATG
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18 July
10 kg plate curl density
7/19
Deadlift density PR.
KB snatch volume, reps/set, density.
Chin-up density.
First pull up with the 40.
Lccj volume pr with the 32s.
One arm row with 135 volume and density.
nice josh, thats real strong!!! What do you weigh right know?
Got back from vacaion. Worked out maybe four times in two weeks.
tonight, one arm jerks, snatches, all with the 16kg.
pull ups with 30 pounds
dbl kg rows
body weight is at 238 still
7/21
Deficit deadlift intensity PR.
Push press density. Doubled over last week’s density.
Lowest body fat and highest lean mass ever recorded today.
pull ups with 20kb, i,v,d
deads with 315 i,v,d
movement patterns using hips
bw 239 12% on tantia scale highest weight and lowest bf on this scale
7/22
Deadlift intensity.
Pull-up density.
KB snatch reps per set & volume.
18/07/2010 – Lifetime PR – First child born; “Violet Elizabeth” born happy and healthy (and super alert; crying before her BODY was even out!)
23/07/2010 – Planned to do “Maintenance”…
Pull-ups on a wall – Volume & Density
Wrestlers’ Bridge – Intensity (length of hold)
Reverse Push-Ups – Reps/Set
…can you call anything maintenance in Gym Movement? I guess there’s some truth to “Getting better or getting worse”.
Is normal “maintenance” in the gym just getting better at getting stagnant?
Huge congrats to you Piers! I had a big quality of life PR on the 17th myself. I got hitched at the legendary Voodoo Doughnut here in Stumptown. As for training…
19 July 2010
Helping a friend who was up for my wedding with some KB training. One arm press tested well so I decided to play around a bit. Hit a new intensity PR with 7 reps on the right and 5 reps on the left using the 32kg. I’ve been mixing up my presses a lot lately (kb’s, one arm push-ups, ring dips and handstand push-ups) but everything keeps improving.
After our session I knocked out 4 more sets of 3 per side spaced out through the day. Also I’ve found a press groove that works great for me.
PR’s – Intensity and Movement Quality
23 July 2010
30 min block of the following circuit
3 x Handstand Push-up
3 x Uneven Pull-up
10x Goblet Squat @ 40kg
Completed six circuits, every movement had a quality of movement PR. This is the most sets of triples I’ve done with HSPU and I could really feel that I needed a lot less help with the assisting arm in the uneven pull-ups.
What’s also strange is that due to a very busy and erratic schedule I’ve only been getting in two days of training a week, yet I keep making great gains. Biofeedback FTW.
PR’s – Movement Quality, Intensity, Density
Saturday: Huge density PRs in weighted pullups and rolling thunder pulls.
Today in 5:39 I hit bw+20 pullup numbers that took me 15 minutes last time around.
In Rolling thunder pulls I shaved 8 minutes off my previous best and pulled 23 additional reps in the same amount of time.
And I have a cold.
PRs:
BUP Intensity with previously injured left shoulder, but not a PR in volume or density, so I figure I should back down on the weight.
BUP right arm Volume
Pushups: Volume
I had a feeling it would be a good day for Long Cycles and testing confirmed this. The last time I tried LCCJ with the 32′s I could manage two pitiful reps. Today I did a triple ever 120 seconds for 20 minutes, effectively hitting 10 sets of 3. Reps felt very strong and this was a big surprise because my long cycles for the last 2-3 months have not gone heavier than the 24′s. Gym Movements just keeps surprising me. You would think that I’d be used to it by now but I’m not. It’s just so freaking cool to finally be getting as strong as I’d really like. I feel like every other method I have tried has led to an eventual road block.
Rested for about 5-10 minutes and then did a Goblet Squat and Swing ladder with the 24 kg. 55 squats and 75 swings without setting the bell down. Nothing heroic but I remember doing this workout (with less reps and less weight) before and it killing me.
PR’s – Intensity and Volume (HUGE), Density and Quality of Movement
just got log bar, 170 for reps
snatch with 12kg I,D,V
pull ups with 20kg V,D
pull ups with 32kg for some singles, heaviest yet
deads with 405 for reps, started testing the way i use to do it years ago, using more back. Tests well and i use to be able to lift more weight this style.
bup in lunge with the 28kg for a set of 12reps i haven’t done these in a month
assisted pistols
diamond pu
Hey Casey, thanks for the congrats and congrats to you on the marriage! All the best for you and your new wife, enjoy the adventure!
27/07/2010 -
Pull-Ups on a wall – Reps/Set
Reverse Push-Ups – Reps/Set
Chinning tested well today so I decided to move from uneven grip chins to uneven towel grip chins. Set the gymboss to 3 minute intervals and got to work. Hit a double on each side at the top of every three minutes and used the remaining time to shake out the limbs and shadowbox. Played around with varied grip heights and settled for about 60% of the gi belt or a little more than halfway up.
I also noticed I do better with a more explosive pull then a slow one. This also showed to be true in the two extra sets of standard chins I did (9 and 5 reps respectively). Maybe this has to do with my boxing and the recent (for me at least) revelation about punching with the lats. More time spent using the for quick bursts I suppose. I’ve been feeling much more connected and that I am moving/attacking from my center more.
PR’s – Intensity and Movement Quality
405lb deadlift today PR+20
http://www.youtube.com/watch?v=qtMqiCb5K7E
When I tested the deadlift today with 155 and saw a 10kg jump in my grip strength, I told Will that today was going to be a very good day. I knew it was going to happen.
20 min block front squats + farmers walk
Quality of movement PR
Running…no idea how far. 1.5 miles maybe, haven’t ran in ages. Felt awesome and really worked on nasal/belly breathing whilst running. It was hard as crap but once I got the groove it felt really efficient.
Quality of Movement PR
02/08/2010 -
Wall Pull-Ups – Volume.
Front Bridge – Intensity (Hold Length)
2 August 2010
Calves are still a touch sore but I should be ready for another run by the time my new Vibrams get in. Today’s work
30 min block – 6 rounds of the following
Ring Dips x 5
Towel grip assisted One arm chins x 1
Dip sets are way easier this time around and in just a few days say a major increase on my one arm chin work. Last session I still had 60% slack in my gi belt but today I had only 40% on the right and 45% on the left. Of course this is just eyeballing it but I’m knocking out singles at a level that was not even feasible a few days ago.
One arm chins will be a reality by the end of the year.
PR’s – Density, Intensity, Quality of Movement
10min block Armor protocol @ 24kg’s -
2 x 1,2,3,4
2 x 1,2,3
2 x 1,2
2 x 1
40 reps in 10 minutes. Cleans felt super easy, squats are only thing holding me back from 10.
10min block Double Press @ 28kg’s -
1 x 1,2,3,4,5
First time hitting 5 reps with 28′s, let alone doing it in a ladder.
PR’s – Intensity, Movement Quality
Work Time 20 min, 10,296lbs moved
08/08/2010 -
Back to work after the baby; back to PRing at work when I can!
Grabbed 5 minutes to duck into the gym -
DB Hammer Curls – Volume & Density PRs @75%1RM.
Probably update this later, if work stays slow and movement stays good!
Arnold Press – Volume @ Intensity PR
Ah hell, one more group…
Double Overhand BB Deadlift-
Tested up to new max 1rep PR.
Density PR & Volume PR @ lower intensity. Movement Total Volume PR.
That makes 7PRs for the day, all done at work. AAAAAND I’m done.
Hooked up with Sean Geddes today in Ol’ Stumptown and had my mind blown. I had a crude understanding of biofeedback and had been getting very good results but Sean was able to really help me fine tune things and ultimately ask much better questions in terms of my training.
Experienced giant quality of movement PR’s in my towel assisted one arm chins and Long Cycles. Some simple tweaks and getting out of my own way resulted in tremendous positive feedback from tests. Later today I’ll be putting them to work in a training sessions but I couldn’t resist posting my experience. Definitely looking forward to working with Sean more.
More to come…
I am glad you have a clearer picture of what I am up too.
“they say Mr. Durden is building an army, but an army for what?”
Couple of things I found myself repeating was “It all makes so much #$@! sense!” and “holy shit, that blew my mind”. Sean gave me a heads up about next month and needless to say I’m stoked man. I’m in the process of getting myself into as many gyms as possible and spreading this shit like wildfire. I’m really looking at EVERYTHING I’m doing and how I can make it more of a “straight line” process and get the hell out of my own way.
My project now, other than infecting the local gyms is applying this to MMA. Sure I can hit hard and I can hit fast. But can I do both of these while using the least amount of effort possible? It’s one thing to win a fight, it’s a whole different animal to dominate and make it look easy.
I know Frankie has cooked up some super secret kung fu with biofeedback and bjj. I fail to see how the GM principles will not work when properly applied to the fight game. The philosophy behind the movement is ubiquitous, Project Mayhem marches on.
That project is already moving on…look for Master Plan this fall
Fantastic, roger that.
Workout for the evening of the 9th.
21 min block Speed LCCJ – 125 reps @ 16kg – 35,15,20,20,20,15
Went a little too long on that first set. The sets of 20 and 15 felt quick and efficient.
PR’s – Quality of Movement
deads with 365 for volume
i did chins tonight started with the 44kg and it was real easy, then i did one with the beast and still easy. huge pr for me. i weighed 242 tonight, and thats the most i have ever weighed and the most i ever did one chins. Before biofeedback training chins and pull ups were sooo painful. I also got help from my buddy mike t on his blog. My neck was not in neutral, and after seeing that on his blog it helped me a great deal. thanks mike
did a set of 7 in plate curls with the 35
Two very big PR’s today.
10 min block Ring Dips – 3×8, first time hitting sets of eight.
10 min block BU pressing – Managed 5 reps left and right with the 24kg, which was another PR. This came after changing up my stance. I got a much much better result putting the lead leg forward and turning the rear foot out a bit. This allowed me to get much more control in the BU position.
I seriously went from a strong single with a square stance to an easy 5 reps using the staggered. Crazy.
PR’s – Movement Quality, Intensity
Tuesday
40 lb front squat intensity pr despite a month off from squatting.
Swinging the 40s volume.
chins with 40kg volume
dbl jerks 12kg’s movement quality
one legged squat with 16 kg, volume
hip abduction on sidee, intensity, volume
dbl oh kettlebell squats, with 8kg’s. A long time goal for me has been, doing an over head squat to sots press. This is going to be a nice challenge for me. I don’t know if i want to do it because i can’t or because it takes a great deal of flexibility. Doesn’t really matter, i just want to do it. the big thing is move where you can and don’t force it.
Another first. Type “seduced by sexy grandma my story” into Google and World’s Strongest Librarian is on page 4 of the results. AT LAST.
hub lift 40
floor press 16 i,v
hip abduction i,v
bw 243.7
best of the night, help my buddy larry go from being able to touch the top of his knee with tension to the top of his foot. He has crushed disks in low back and is in constant pain. Tonight i was on, picked movements that were good for him. He tested and i watched then gave him more. Made most movements smaller, and slower and boy was he shocked when he made that increase by the end of the night. he felt leaving great and so did i. major pr for me tonight.
Rock and roll Frank, I bet your friend is a believer now. I love hearing stories like that, great work man.
Taken the last two days off since I’m sore as all hell from Parkour training. Be that as it may I’m working on taking the GM philosophy to Parkour and seeing what happens. Well, I kind of know what is going to happen so I’m more interested in seeing how much of a ninja I’m going to become in the next few months. Will report asap.
Saturday: Getting very close to a muscle up on the bar.
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