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Author Topic: Kranks Log  (Read 39279 times)
Krankenstein
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« Reply #150 on: November 30, 2012, 03:17:10 PM »

11/30

7, 6, 5, 4, 3, 2, 1 (then back up 7 reps)

Deadlift - 135#
Squat Jumps
Pull ups
Burpee Box Jumps (24")
Farmers Walk (55lb DB's)

I completed it in 19:59.  I sprinted the last Farmers Walk to get under 20mins.  Didnt stop sweating for about 20 mins
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« Reply #151 on: December 01, 2012, 07:00:31 AM »

11/30

7, 6, 5, 4, 3, 2, 1 (then back up 7 reps)

Deadlift - 135#
Squat Jumps
Pull ups
Burpee Box Jumps (24")
Farmers Walk (55lb DB's)

I completed it in 19:59.  I sprinted the last Farmers Walk to get under 20mins.  Didnt stop sweating for about 20 mins
do take any pre workout supp's or any for that matter,,,i know u use dynamatize protein i do too,,,
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« Reply #152 on: December 01, 2012, 09:15:38 AM »

do take any pre workout supp's or any for that matter,,,i know u use dynamatize protein i do too,,,

Coffee....ha ha

I had this one thing that a buddy gave me.  Small jar was a creatine  caffeine thing.  Got it for free so thats the only reason I took it.  Only other thing I use is Scivation xTend.  I take a powerade bottle and mix one scoop in water.  Drink about half during training, and slam the last half afterward.

I still have about half a bottle of the Lipo-6 from before I started doing the CF-type training.
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« Reply #153 on: December 02, 2012, 06:27:45 AM »

12/1

Prowler push sprint (100# total) 125 yds.  5x

Box Squat (deload hip, explode up) 12 x 2 w/225  - worked on good deep breath before movement
GHR - 5 x 8


"My stupid idea" ladder.  Yes, that was what I called this.  What a fucking idiot for suggesting this after the above

185# Deadlift
Walking Lunge (reps = steps PER LEG)

21, 18, 15, 12, 9, 6, 3

11:01.  The first three (21, 18, 15) kill you.  My hamstrings were just destroyed after that.  Hard to maintain a good lunge.  You have to go so slow.  As I am typing this, my hamstring STILL feel pumped.
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« Reply #154 on: December 02, 2012, 01:47:40 PM »

very consistant training Krank...well done and intresting to read.. Smiley
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« Reply #155 on: December 03, 2012, 08:53:02 PM »

very consistant training Krank...well done and intresting to read.. Smiley

Thanks!  I actually have been reading a lot this weekend about how many guys are stopping the "pogo-ing" with box jumps as many are experiencing achilles issues (including ruptures).

Today was "Angie with a Twist"

100 Pull Ups
 - run 250M
100 Push ups
 - run 250M
100 Sit ups
 - run 250M
100 squats
 - run 250M

Oh, the extra twist was that every time you "broke your set" (i.e. had to stop your set and had to rest) you had to sprint 100M

I finished it all in 28:11.  The time savers were the pushups and the squats.  For the pushups I did 50, 25, 25.  The squats were 70, 30.  My vastus mesialis cramped up HUGE causing me to break it up that way.  Oh, and I had to squat down on a mush ball...that means VERY low.
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« Reply #156 on: December 03, 2012, 09:34:43 PM »

Take good care of your achilles Krank. It takes ages to heal, if you get an injury. 
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« Reply #157 on: December 04, 2012, 09:19:57 PM »

Take good care of your achilles Krank. It takes ages to heal, if you get an injury. 

I will.  The knees are getting slightly better, but not as fast as I would like.

12/4 "Karenaceabelle" (Combination of Karen+Grace+Isabelle)

95# Thruster - 50 reps
95# Snatch - 50 reps
150 Wall ball squats (20# mush ball) - 18" from wall (Crease in hips lower than crease in knees)

24:11 (should have been 135# on first two, but my thruster is just not strong enough yet)

Funny thing, my friend Jon who coaches it says the same thing anyone who has ever trained with me says.  As the set gets farther along, my form gets better and better.  My snatch started popping up faster and I started getting under the bar faster.  The same thing happened with squatting.  People spotting me never knew when I was at failure.

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« Reply #158 on: December 05, 2012, 04:51:33 AM »

Great news that your knees are slightly better.   
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« Reply #159 on: December 06, 2012, 10:23:46 AM »

12/5

Well, I was only going in for some 'skill' work.  I wanted to work on my rowing, my double unders, and if time permitted my power cleans.  Well, the rowing is fine, I just think that the gym has worn out foot holds.  Damn things kept slipping.  hard to push with the heels when the shoe band slips out of place.

Double unders.  Fuck that.  I can't get more than one in a row.  I have a bet with my friend whos gym I go to that when he gets back from Disney (he leaves saturday for 10 days) I have to get 5 unbroken (continuous) DU's.  Looks like I will be searchign youtube for the vids

Now for the shit part.  I had to go to my regular gym to do all this as they have the rowers.  Well, they also have the octagonal plates.  So, doing things like deadlifts, power cleans, snatches, etc is an IMMENSE chore.  I should have realized this from the get go.  Well, in one set in particular between a 2nd and 3rd rep I brought the bar down, the weight on the right shot forward as I was pulling up.  Felt something 'not right' in my right wrist.  As the day went along I got less and less supination.  I can supinate my left hand 90degrees, my right is only at 45 degrees.  A ton of pain.  Medial and lateral deviation sucks.  Lifting things out of my car sucks.  I did NOT need this.
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« Reply #160 on: December 06, 2012, 10:25:48 AM »

12/6

Well, the wrist is maybe 10% better.  I am icing it, using Alieve, and applying kinesiotape.  Damn it.  I fessed up right away when I got into the gym to start the workout.  So, we had to modify things.

40 mins AMRAP

135# Deadlift 10reps
45# overhead squat (not too painful)
125ft Lunges
10 Box jumps (just doing the jump up butthen stepping down)

I managed 11 rounds + 1/2 of the lunges.

Going from the dead and squat to the lunges is brutal
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« Reply #161 on: December 06, 2012, 10:29:37 AM »

injury bug,,,is it training related?
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« Reply #162 on: December 06, 2012, 11:52:37 AM »

injury bug,,,is it training related?

The wrist is just plain out stupidity on my part.  Anyone that has deadlifted with those stupid octagonal plates knows what I am talking about.  Round plates, easier to just touch and go.  Octagonal ones, you might have a flat part on one side and then catch the corner, or near corner, of the other side and you are then screwed.  I wanted to do them, but just was that plain dumb to do them there.
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« Reply #163 on: December 06, 2012, 12:27:36 PM »

The wrist is just plain out stupidity on my part.  Anyone that has deadlifted with those stupid octagonal plates knows what I am talking about.  Round plates, easier to just touch and go.  Octagonal ones, you might have a flat part on one side and then catch the corner, or near corner, of the other side and you are then screwed.  I wanted to do them, but just was that plain dumb to do them there.
DAMN,,,
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« Reply #164 on: December 06, 2012, 01:27:47 PM »

hope you are ok Krank..
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« Reply #165 on: December 06, 2012, 03:28:46 PM »

DAMN,,,

Tell me about it. 

Thanks D.  I will be ok.  I keep forgetting to not lift people up with my right hand.  Stupid stupid stupid.  LOL
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« Reply #166 on: December 06, 2012, 04:35:54 PM »

hope you are ok Krank..

X 2
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« Reply #167 on: December 08, 2012, 08:45:24 AM »

12/7

Lucky "7"

Squat 205#
Pullups
Burpees
Kettlebell/DB swing (35#)
TRX Row
Pushups
24" Box Jump

7 Rounds w/ 7 Reps ea.

24:33

Wrist wasn't too bad.  I did the burpees on a small 3" box (hands on either side of the box), did the push ups there too, and the pull ups were dead hang...no kipping.  The TRX rows presented a small issue with hand, but overall the Alieve, ice, and kinesiotaping did it for me.
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« Reply #168 on: December 08, 2012, 08:55:50 AM »

Glad to hear your OK Krank... Smiley
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« Reply #169 on: December 13, 2012, 06:50:40 PM »

Well, update is this:

Sprain of the flexor carpi ulnaris (i.e. lateral tendon on wrist)

Left Ventricular Hypertrophy (have to find out what ejection fraction is)

Workouts havent been anything worth posting....  FML
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« Reply #170 on: December 14, 2012, 09:58:27 PM »

12/14/12

Well, today I was going to give it a go.  Wrist is still not quite 100%.  I am thinking it will be 100% by mid week next week.  Friend who has gym is gone this week so he wrote the programs down...wasn't sure how my wrist would be.  I needed a good workout today.  Too much shit on my mind...

10 Rounds:

40yd Broad jump + burpee with each jump
40yd Reverse Lunge
15 Pullups
15 knee-to-chest crunch

Well, I managed to get through six rounds before I figured I should stop from aggravation of wrist.  Also, the fucking lunges are still a problem with my knees and psoas muscle.  When the fuck did all this happen???  I got through my six rounds in 32:34.  I was soaked in sweat, so thats a good thing.

Hopefully tomorrow will be much better.
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« Reply #171 on: December 15, 2012, 04:43:09 AM »

I am glad you are listening to your body and taking care of your wrist. 
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« Reply #172 on: December 17, 2012, 01:08:15 PM »

12/17

Had to find something else to do with the gym that didnt involve too much wrist and shoulder.  My gym got some great stuff delivered.  Can't wait to try some of this stuff....

Back Squat, Ghd Sit Ups

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

I finished in 6:53

I warmed up with some stretching and some GHR's.  My warm up squats were great.  I didnt remember to lead with the knees on the squats until the middle of the set of 15reps.  Felt so much better getting that posterior chain involved.

This is NOT me...but this is what the workout looked like.

<a href="http://www.youtube.com/watch?v=ineUAnfCHZ8" target="_blank">http://www.youtube.com/watch?v=ineUAnfCHZ8</a>
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« Reply #173 on: December 17, 2012, 07:55:32 PM »

I would actually enjoy that workout above Krank.  Looks like a good one!   Smiley
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« Reply #174 on: December 18, 2012, 06:36:58 PM »

12/18

21-18-15-12-9-6-3 (basically do 21 reps of everything, then 18, then 15, etc.)

BOSU Pushups
Side planks (each side)
Deadlifts (I only did 135#, didnt want to fuck with wrist)
Reverse Crunch
Rope Machine (level 5, 45 seconds)
DB/Kettlebell swing (50#)

24:53
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