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Fed X

Fed X

Posts : 2566
Join date : 2011-07-14

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptySat Oct 06, 2012 11:27 pm

Thrusters @ 161lbs
1x1=5

Thrusters @ 151lbs
2x1=4

Thrusters @ 141lbs
3x1=3

Thrusters @ 131lbs
4x1=4


Thrusters at consecutive reps are BRUTAL!!! Im working on it!
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K4lisPeluru

K4lisPeluru

Posts : 678
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Age : 29
Location : MALAYSIA

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyMon Oct 08, 2012 8:59 am

bro, i just got myself an adjustable 20lbs kettle bell. i was planning to use it for whole body active recovery on rest days. any workout suggestion?
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Fed X

Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyMon Oct 08, 2012 11:17 pm

K4lisPeluru wrote:
bro, i just got myself an adjustable 20lbs kettle bell. i was planning to use it for whole body active recovery on rest days. any workout suggestion?




check this out
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyMon Oct 08, 2012 11:21 pm

Pull Ups @ 60lbs
6x1=6
7x2=14

Pull Ups @ 75lbs
5x1=5

^strict full ROM^

full ROM Dips @ 75lbs
14x3=42

full ROM Dips @ 60lbs
10x1=10

full ROM Push Ups @ 60lbs
15x3=45




a nice lil quickie
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NGN

NGN

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Age : 43
Location : San Diego

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyTue Oct 09, 2012 2:06 am

Strong Dude! Cool
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyTue Oct 09, 2012 5:06 pm

NGN right on... I always plan to aim for 8-10 reps on 60lb Pull Ups but I always get lazy... 60-100lb range Pull Ups Id like to be able to crank sets of 10 strict full ROM easy... I need to stop playing around so much
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MagneticSun



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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyTue Oct 09, 2012 10:24 pm

I cannot wait to invest in some kettle bells.\
Between you and Ironloo, yall made me start adding more weight to my calisthenics.

I run from thrusters too. Embarassed
I need to face them down. We have a love hate relationship

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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyTue Oct 09, 2012 10:31 pm

lifts like the thrusters... Ive learned that theyre primarily psychological... as they say its mostly "mental toughness"... you gotta be prepared upstairs and go & bang out... I actually need to start squatting more but I dont have a rack so its pretty hard... read the link below its about mental toughness



http://articles.elitefts.com/training-articles/the-psychology-of-strength-incorporating-mental-toughness-training/


Last edited by beasty boy on Tue Oct 09, 2012 10:42 pm; edited 1 time in total
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MagneticSun



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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyTue Oct 09, 2012 10:41 pm

You are right, they are mental.

I like them, but they wear me out. but now that I put it out there, time to toughen up on those.

Keep up the tough work, bro
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyTue Oct 09, 2012 10:46 pm

they are pretty burdening, esp trying to go for consecutive reps... thats why I only go once or twice a week... maybe one week, hell, or maybe even two weeks I wont do any pull ups/dips/push ups etc & Ill do only thrusters and squats and see what thats like
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyWed Oct 10, 2012 3:24 pm

Pull Ups @ 60lbs
6x1=6
7x1=7
9x1=9

BW Pull Ups
15x2=30

^strict full ROM^

full ROM Dips @ 80lbs
10x2=20
13x1=13

full ROM Dips @ 60lbs
10x1=10
15x2=30

Push Ups @ 60lbs
10x1=10
15x2=30

early morning quickie
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyThu Oct 11, 2012 5:41 pm

K4lisPeluru wrote:
bro, i just got myself an adjustable 20lbs kettle bell. i was planning to use it for whole body active recovery on rest days. any workout suggestion?

The Kettlebell and bodyweight training solution for fat loss!


By Mike Mahler

One of my favorite workouts for metabolic conditioning is to combine kettlebell training with bodyweight training. Bodyweight exercises help round out a solid conditioning program and work very well with kettlebells.

Here is an example of a circuit training kettlebell/bodyweight workout;

3 rounds

Explosive Pushups 1x5 (launch off the floor as high as you can on each rep. great exercise to do at the beginning of a workout to get your nervous system ready)

Alternating Renegade Row 1x8 each side (hold the top position for 1 second on each rep and avoid excessive rotating)

Double KB Lockout Press 1x6 each side (lockout one bell and complete six reps with the other arm. Switch sides and repeat)

Low Position Lunges 1x12 each side (stay low and walk across the room for a total of 12 steps each side. Great quad exercise that I picked up from strength coach Mark Philippi)

Double KB Swing 1x12 (swing the bells outside the feet to chest level)

Pull-ups 1x7 (hold top position for 1 second on each rep. Pull from a dead hang)

Hindu Squat 1x25

Hanging Leg raise 1x8 (2 second negative on each rep)

Take 45 second breaks in between each set and one-minute breaks at the end of each workout.
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyThu Oct 11, 2012 6:12 pm

K4lisPeluru wrote:
bro, i just got myself an adjustable 20lbs kettle bell. i was planning to use it for whole body active recovery on rest days. any workout suggestion?


The Kettlebell And Barbell Solution For Size And Strength Part Two




by Mike Mahler






In part one I covered a program option that called two barbell workouts per week and two kettlebell workouts per week.

This time around we're going to be using kettlebell, barbells, and some bodyweight exercises at each training session.



This is a great program for trainees with home gyms or trainees that workout at gyms that have both barbells and kettlebells.When people combine training tools they often makes things way too complicated. It is always a good idea to keep training programs simple by focusing on the essentials and discarding the non essentials.



Many trainees make the mistake of doing way too much work. For example, at the gym I go to I can get in a highly effective fully body workout that covers: deadlifts, kettlebell swings, bench presses, rows, and dragon flags for the core in less time than it takes many of the members to go through their arm specialization programs.



Focusing on the basic compound moves that have been proven to be effective by the strongest men and women is the way to go.

Here is how this program will work. With the barbell exercises, the focus will be on the power exercises: bench press, bent over row, deadlift, and squat. Kettlbell ballistic work will be used to fire up the nervous system as well as finishers for conditioning. In addition, kettlebells will be used to build a strong core, shoulder stability, upper body pressing and pulling power, and active recovery.



Lets get started





Monday



Double Kettlebell Swing 5x5 (one-minute breaks)



Swing to chest level on each rep. I like to swing the bells outside of the knees as this loads up the legs more for my body type. Doing a ballistic exercise at the beginning of a workout really fires up the nervous system so you go into the grinding exercises ready to conquer. This is a great tip I picked up from elite strength coach Mark Philippi.



Barbell Deadlift:



The deadlift is an effective measure of full body strength and one of the most productive exercises you can do. It makes sense to focus on the deadlift early in the workout so you can put in a solid effort.



Do as many warm-up sets as needed. I like to do several ramp-up sets before going into my heavy lifts. For example, if I am going to work up to 495lbs for several heavy singles I will get there by ramping up as follows: 135x1, 225x1, 315x1, 405x1, 455x1 and then several singles with 495lbs. Take one-minute breaks between each ramp-up set and two-minute breaks between each working set.



Cycling the intensity each week is a good way to avoid burning out. To illustrate, in week one use 85% of one rep max for seven singles, week two 90% of one rep max for five singles, and week three 95% of one rep max for three singles. This is a modified version of Jim Wendler's excellent 5-3-1 program. Take one to two minute breaks in between each rep.



It is beneficial to focus on singles for deadlft work as you reset before each rep and really learn how to develop the skill of starting strength. When you do multiple reps with the deadlift, technique starts breaking down quickly especially when intense training loads are used.



Double KB Military Press: 3x5+ (one-minute breaks)



Now it is time for some upper body pressing. You may be pleasantly surprised by the time you get to presses. While some find that the exercise they do first is the strongest, I often find that what I do second or third is where I feel the strongest. Adrenaline has kicked in from the previous exercises, especially the deadlift or back squat.



The kettlebell military press is great for building strong shoulders and triceps. Many people that find the barbell military press uncomfortable, find they can do kettlebell military presses pain free. Each arm can find its own pathway and the off centered kettlebells pull the weights behind the head for a strong lockout.



Do 3x5+ (on the last set do as many reps as you can. If you get nine reps move up to heavier kettlebells next time.



Kettlebell Renegade Row: 3x6+ (one-minute breaks)



The renegade row is a great exercise to balance out the overhead pressing and also one of my favorite kettlebell exercises for the core. On the last set do as many reps as possible. If you get ten reps each side move up to heavier kettlebells. Avoid twisting when doing renegade rows. Stabilize and pull in a straight line as much as possible.



Finisher:



One-arm KB Swing 3x15 each side (45 second breaks) great way to loosen up after a heavy day of Deadlifting. Use a moderate weight.

















The Kettlebell And Barbell Solution For Size And Strength Part Two is a little less intense than The Kettlebell And Barbell Solution For Size And Strength Part One... and even The Kettlebell and bodyweight training solution for fat loss... part 2 will prob be perfect for your off days
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Fed X

Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptySat Oct 13, 2012 12:16 am

Thrusters @ 146lbs
2x9=18
3x1=3

Thrusters @ 151lbs
2x2=4

Sprint/Jog/Walk Intervals @ 2:00 sprint/run/jog & 1:30 cool down
total 1 hour & 30 minutes



On the Thrusters I aimed to base reps according to Ethan Reeves Density Program which can be found here at link below. I actually should have kept all sets @ 150lbs or higher but it was my first time trying density so I didnt over kill


http://www.mikemahler.com/online-library/articles/kettlebell-training/sig-klien-clean-and-press-challenge.html
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyMon Oct 15, 2012 9:16 am

Thrusters @ 156lbs
1x2=2

Thrusters @ 151lbs
1x12=12
2x1=2

Thrusters @ 141lbs
2x1=2

Run/Sprint 25:00 minutes
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyWed Oct 17, 2012 3:15 pm

60lb DumBell One Arm Press Press Right Hand
5x4=20

60lb DumBell One Arm Press Press Left Hand
5x4=20

60lb DumBell One Arm Press Press Rght Hand
3x1=3

60lb DumBell One Arm Press Press Left Hand
3x1=3

DumBell Front Squat @ 120lbs
8x3=24

Unloading 18 Wheelers
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyFri Oct 19, 2012 11:58 pm

strict full ROM Pull Ups & Chin Ups @ 100lbs
5x1=5 Chin Ups @ 100lbs
5x1=5 Chin Ups @ 80lbs
5x1=5 Pull Ups @ 60lbs
5x1=5 Pull Ups @ 40lbs
5x1=5 Pull Ups @ 20lbs

^strict full ROM^

full ROM Dips @ 75lbs
10X1=10

full ROM Dips @ 100lbs
3x2=6
5x2=10

full ROM Dips @ 110lbs
3x2=6

Clean & Press, Military Press, Push Press @ 131lbs
C&P 1X1=1
PP 2X1=2
MP 2X1=2

Dumb Bell Press @ 75 lbs
R 5X2=10, 3X1=3, 1X3=3
L 4x1=4, 1X4=4

^My first time ever really using a Dumb Bell so Im still tring to get the technique and ROM down tight
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyMon Oct 22, 2012 5:05 pm

Close Grip Chin Up Ladders
1x1 @ 100lbs
2x1 @ 80lbs
3x1 @ 60lbs
4x1 @ 40lbs
5x1 @ 25lbs

2x1 @ 50lbs
3x1 @ 100lbs
4x1 @ 60lbs
5x1 @ 80lbs
5x1 @ 25lbs

^strict full ROM^

full ROM Dips @ 120lbs
3X1=3

full ROM Dips @ 110lbs
3X1=3

full ROM Dips @ 100lbs
3x2=6
5x1=5

full ROM Dips @ 75lbs
10x2=20

Front Squat @ 171lbs
3x2=6
5x1=5

Sprint/Jog/Run Intervals @ 1hour



^all before 6am^ dont laugh at my front squats weight... I dont have a rack and it "can" be very difficult cleaning a barbell for front squats


Last edited by beasty boy on Mon Oct 22, 2012 8:48 pm; edited 1 time in total
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyMon Oct 22, 2012 8:46 pm

beasty boy wrote:




The Kettlebell Combat Complex:



1A) Snatch x 5

1B) Clean & Press x 5

1C) Goblet Squat x 10

1D) Goblet Lunges x 10 (5 ea. leg)

1E) 1 arm high pull x 5

1F) 1 arm row x 5

1G) swings x 10



In a nut shell, anything with 1 hand gets 5 reps, anything with 2 hands on the kettlebell gets 10 reps.



Today I plan to use 3 versions of complexes: Barbell for 2 rounds, Dumbbell for 2 rounds, Kettlebells for 2 rounds.














Tonight I may go to a gym and swing this one @ Dumbbells . Its very awesome
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyWed Oct 24, 2012 1:13 pm

Weighted Chin Ups
2x1 @ 75lbs
3x1 @ 60lbs
4x1 @ 60lbs
6x1 @ 60lbs

^strict full ROM^

BarBell Row @ 125lbs
10x3=30

slow full ROM Dips @ 125lbs
3x1=3

slow full ROM Dips @ 110lbs
3x1=3

slow full ROM Dips @ 100lbs
3x1=3

slow full ROM Dips @ 75lbs
10x2=20

slow full ROM Dips @ 60lbs
13x1=13

Push Ups @ 60lbs
10x3=30

Front Squats @ 180lbs
3x3=9
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AJ.

AJ.

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Age : 29
Location : Portugal

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyFri Oct 26, 2012 3:15 pm

Nice workouts!!
I will start training with weights (pullups, dips, pushups, squats).
Could you give me some tips?
How do you organize your training for the week?
Do endurance workouts?
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Fed X

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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyFri Oct 26, 2012 9:12 pm

AJ. wrote:
Nice workouts!!
I will start training with weights (pullups, dips, pushups, squats).
Could you give me some tips?
How do you organize your training for the week?
Do endurance workouts?



the workouts are decent cause honestly Im not progressing as I should... partly due to being lazy and not following a plan strictly based on progression. Specifically with my Standing Barbell Presses.. As far as youre weighted Pull Ups & Chin Ups heres some food for thought... BW Pulls and weighted Pulls go hand in hand... You can trade them back and forth as part of a single set. always vary your grips. Use a slightly thicker bar... If youre at 10 or more BW Pull Ups you can try weighted ladders... any extra weight will help buut aim for at least 25lbs... the key is to make progress... whether its reps or weight you have to try and progress so if youre doing laddrs try and add rungs... If youre increasing at reps @ added weight then this has tremendous carry over esp with BW pull ups. For example... If you can do 14 Pull Ups @ BW + 45lbs then dont add weight... try & stay at 45lbs until you can do 15 reps... then 16 reps... until you can do 20 or 25 reps and then add 5 pounds and repeat the process
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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyFri Oct 26, 2012 10:05 pm

Barbell Overhead Press @ 151lbs
2x1=2

Barbell Overhead Press @ 155lbs
1x2=2
2x2=4
5x1=5

Barbell Overhead Press @ 161lbs
1x2=2
2x1=2

Barbell Overhead Press @ 122lbs
5x1=5

Barbell Overhead Press @ 136lbs
5x1=5

Front Squats @ 180lbs
5x3=15



Im going back to the drawing board on my overhead pressing... Plan to start focusing more on Hand Stand Push Ups... and also Ive picked up some useful ideas from the 5/3/1 program, and Ethan Reeves Density Training and will focus on getting better at the standing presses by using those ideas in my quest to break an Overhead Press @ BW
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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyMon Oct 29, 2012 6:56 pm

Clean & Press @ 171lbs
1x2=2

Clean & Press @ 166lbs
1x3=3

Clean & Press @ 161lbs
1x7=7

^Clean & Press singles^

Clean & Press @ 146lbs
3x1=3
5x1=5

full ROM Slow Dips @ 100lbs
3x3=9

full ROM Slow Dips @ 75lbs
10x2=20

Push Ups @ 60lbs
10x3=30

Front Squats @ 180lbs
4x3=12



still gunning for an Overhead Press @ BW. Today I tried to combine Ethan Reeves Density with percentages from 5/3/1 using singles, doubles & triples as rep scheme. Today I weighed myself and came in at 183lbs
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PostSubject: Re: TRAINING LOG   TRAINING LOG - Page 12 EmptyWed Oct 31, 2012 3:02 pm

Clean & Press @171lbs
1x1=1

Clean & Press @ 166lbs
1x1=1

Clean & Press @ 161lbs
1x6=6

Clean & Press @ 156lbs
2x1=2
3x1=3

Clean & Press @ 151lbs
1x3=3
2x2=4
3x2=6

^clean & press singles, doubles & triples^


Front Squat @ 188lbs
3x1=3
5x2=10


Thats it for today... From here on out at least for next couple weeks Ill be focusing on Standing Presses
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