tag:blogger.com,1999:blog-50827787133748856882024-03-13T11:47:04.129-04:00Be Strong to Be UsefulMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.comBlogger409125tag:blogger.com,1999:blog-5082778713374885688.post-62638181175143862392013-11-07T10:30:00.001-05:002013-11-07T10:30:39.140-05:0040 DaysAs many times as I've tried and failed, you might think I would realize that programs requiring me to do a certain workout on certain days of the week just don't work too well for me. I made it through 25% of the No Distractions plan before a part time job and getting sick derailed me. If I was not a complete wimp I would pick back up and finish, but I'm skipping it. The other thing that wasn't going well was pushing the weights on Zerchers. My injured hip was feeling it. My plan was to complete 6 weeks and then go on the 40 Days template for one cycle or maybe even kind of indefinitely, changing the exercise selection slightly after every 40 workouts. For now I'm using Zerchers, pull-ups, snatch grip DL, bench, and farmer carries. <br />
<br />
11/06/2013-<br />
Pull-ups: 25x5, 25x5<br />
Sn. grip DL: 185x5, 185x5<br />
Zercher: 155x5, 155x5<br />
Bench: 155x5, 155x5<br />
Farmer carry: 73+80 down the driveway and backMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-8720927153778139412013-10-28T15:15:00.001-04:002013-10-28T15:15:12.580-04:00No Distractions Week 1Last week I started a program based in large part on <a href="http://www.strongfirst.com/no-distractions/">this</a> article by Pavel Tsatsouline. The Zercher squat portion I did not mess with at all. The HSPUs and pull-ups I modified by substituting KB C&P ladders on Tuesdays and bench press ladders on Fridays. On the KB C&P days I will be doing unweighted pull-ups alternated with the presses, and on the bench days I will be doing weighted pull-ups. I left out the swings on the Zercher days and will be doing farmer carries instead. I may have to be flexible with the schedule also, as I have a new part time job starting soon. The warmup is the same each day and includes mobility, hip rehab/prehab, prying goblet squats, rope skipping, and TGUs.<br />
<br />
Monday, 10/21: <br />
Zercher- 135x3, 155x3, 175x3, 195x3<br />
Farmer carry- 80lbs each hand down the driveway and back (approx. 150 yards)<br />
<br />
Tuesday, 10/22:<br />
KB C&P- 53lbs 2x(1,2,3)<br />
Pull-ups- 2x(1,2,3)<br />
<br />
Thursday, 10/24:<br />
Zercher- 135x5, 135x5, 155x5, 165x5, 175x5<br />
Farmer carry- 80lbs each hand to the end of the driveway and back<br />
<br />
Friday, 10/25: <br />
Bench- 185x 2,3,5,2,3,3<br />
Weighted pull-ups- 20 lbs, same reps as bench.Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-49865247080100468852011-12-12T10:54:00.002-05:002011-12-12T10:57:12.224-05:0012/12/2011Wow. Sickness, holidays, exhaustion from my night watchman job (that I finally quit after 13 months) have all conpsired to keep me from training for 3 full weeks. Today I got back on the horse with a renewed commitment to simple and effective training that fits my schedule and my ability to recover.<br /><br />53lbs KB TGU: 15 minutes alternating L/R<br />CoC Grippers: Trainer for 3 sets of 5/5<br /><br />I am also greasing the groove with pull-ups and pistols again.Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-87276567552365090942011-11-19T03:08:00.002-05:002011-11-19T03:18:21.529-05:0011/16/2011 and 11/18/201111/16/2011:<br />Skeleton training as I had a deer to butcher.<br />Push press: 135x3, 135x3, <br />Front squat: 145x5, 145x5<br /><br />11/18/2011:<br />Press: 95x1, 105x1, 115x1, 125x1, 145x3, 145x5*<br />Front squat: 145x1, 155x1, 175x1, 185x1, 200x5<br />Power clean: 165x3, 165x3, 165x3, 165x3, 165x3<br />CoC grippers: Tx5/5, 1x3/5, 1x0/3<br />Pull-ups: 8, 8, 8<br />53lbs TGu sit-ups: 3/3, 3/3, 3/3<br /><br />*The first attempt at a set of 5 with 145 I was not warmed up enough. The second attempt was after the front squats.Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-33703893825447279452011-11-15T18:20:00.002-05:002011-11-15T18:23:28.084-05:0011/14/2011Press: 120x5, 120x5, 120x5, 120x5, 120x5<br />Front squat: 180x5, 180x5, 180x5, 180x5, 180x5<br />Deadlift: 180x1, 205x1, 225x1, 255x1, 280x5<br />CoC grippers: Tx5/5, Tx5/5, Tx5/5, Strap holds- Trainer+ 10lbs for 2 10 second holds<br />Pull-ups: 5, 5, 5<br />53lbs TGU sit-ups: 3/3, 3/3, 3/3Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-47127623507659900712011-11-11T13:05:00.003-05:002011-11-11T13:47:26.354-05:0011/11/2011Push press: 135x1, 145x1, 155x1, 175x2<br />Front squat: 155x1, 165x1, 175x1, 195x5<br />Power clean: 165x3, 165x3, 165x3, 165x3, 165x3<br />Pull-ups: 7,7,7<br />CoC grippers: Tx5/5, #1x2/3, #1x1/1<br />53lbs TGU sit-ups: 3/3, 3/3, 3/3<br /><br />Ran out of gas on last set of PC. I'll need to stay at 165 for a couple more weeks. CoC, Pull-ups and TGU sit-ups were performed as a circuit with 2 minutes rest at the end of each time through. PC were done on a repeating 2 minute timer, PP and FS were on a 3 minute repeating timer.<br /><br />Friday weigh-in: 175.2Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-19261970950212410722011-11-10T11:14:00.000-05:002011-11-10T11:15:29.551-05:0011/10/201153lbs KB press: 5/5, 5/5<br />Front squat: 135x5, 135x5<br />Pull-ups: 10, 11, 5Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-18837375957313693892011-11-08T10:42:00.002-05:002011-11-08T10:46:13.447-05:0011/07/2011Push press: 140x3, 140x3, 140x3, 140x3, 140x3, 140x3<br />Front squat: 175x5, 175x5, 175x5, 175x5, 175x5<br />Deadlift: 175x1, 205x1, 225x1, 255x1, 275x5<br />53lbs TGU sit-up: 3/3, 3/3, 3/3<br />CoC Grippers: Tx5/5, Tx5/5, Tx5/5, 1x1/1, 1x1/1 Strap holds- T+7.5lbs 3x10 second holdsMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-81691814977506388432011-11-03T08:30:00.002-04:002011-11-03T08:32:46.195-04:0011/3/2011Push press: 135x3, 135x3, 135x3<br />Front squat: 135x5, 135x5<br />Pull-ups: 12, 10, 9<br />Barbell roll-ups: 135x10<br />70lbs KB swings: 15, 15, 15<br />53lbs TGU sit-ups: 3/3, 3/3, 3/3Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-74088586720596177352011-11-01T12:44:00.002-04:002011-11-01T12:53:54.233-04:0011/1/2011Press: 115x5, 115x5, 115x5, 115x5, 115x5<br />Front squat: 170x5, 170x5, 170x5, 170x5, 170x5<br />Deadlift: 170x1, 205x1, 225x1, 255x1, 270x5<br />CoC grippers: Trainer for 3 sets of 5 L/R, #1 for a single L/RMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-40642241205544904132011-10-28T14:27:00.003-04:002011-10-31T08:49:01.612-04:00Friday Weigh-inI've decided to start weighing myself at work every Friday as a way to keep track of my weight loss and gain. I left all of my clothes on and didn't empty my pockets, so you can probably always take a few pounds off of these measurements, but as long as I'm consistent with my procedures I will be able to tell if I am losing or gaining.<br /><br />Today's weight: 174.8<br /><br />And the training for 10/28/2011-<br />Push press:135x1, 145x1, 155x1, 165x3<br />Front squat: 140x1, 150x1, 160x1, 170x1, 190x5<br />Power clean: 155x3, 155x3, 155x3, 155x3, 155x3<br />CoC grippers: Trainer for 3 sets of 5 followed by 3 10 second strap holds on each hand with a 10lbs plateMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-27809555745762384412011-10-27T12:15:00.002-04:002011-10-27T12:51:23.811-04:0010/27/2011Press: 100x5, 100x5, 100x5<br />Front squat: 135x5, 135x5<br />Pull-ups: 10, 10, 8<br />Barbell roll-ups: 135x10<br />KB swings: 70x10, 70x10Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-18929447234580371402011-10-25T10:02:00.002-04:002011-10-25T10:04:41.647-04:0010/25/2011Push press: 135x3, 135x3, 135x3, 135x3, 135x3, 135x3<br />Front squat: 165x5, 165x5, 165x5, 165x5, 165x5<br />Deadlift: 165x3, 185x1, 205x1, 225x1, 245x1, 265x5Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-76789980527671286662011-10-23T04:17:00.001-04:002011-10-23T04:19:48.178-04:0010/21/2011Press: 100x1, 110x1, 120x1, 130x1, 140x4<br />Front squat: 135x1, 145x1, 155x1, 175x1, 185x5<br />Power clean: 135x3, 155x3, 155x3, 155x3, 155x3Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-75777858415752497292011-10-23T04:14:00.003-04:002011-10-23T04:21:42.979-04:0010/19/2011Press: 100x5, 100x5, 100x5<br />Front squat: 135x5, 135x5<br />Pull-ups: 12, 11, 9<br />Finger roll-ups: 135x10<br />Plate curls: 25x5/5<br />KB swing: 70x10, 70x10, 70x10, 70x10, 70x10Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-1677642816978778022011-10-18T12:36:00.002-04:002011-10-18T12:46:14.277-04:00Blogging Again- 10-17-2011I have a renewed ardor for updating this blog as I am officially in training for PL again. The last... long time can best be described as f***ing off, but I am on a professionally designed program again with an eye toward competing in the spring. At the moment I am attempting the unusual feat of training for PL without a bench or squat stands, so no bench press and only front squats until I remedy that. I have been watching craigslist.com for deals, and in the meantime I am just looking at taking all my lifts from the floor as a way to keep it old school and build basic strength and GBA (General Bad-Assedness) before undertaking the more sport specific training. Here is what I did yesterday-<br /><br />Pr: 110x5, 110x5, 110x5, 110x5, 110x5 <br />FS: 170x5, 170x5, 170x5, 170x5, 170x5<br />DL: 170x3, 185x2, 205x1, 255x5<br /><br />Rest for all sets was about 3:30. I set the gymboss for a repeating 4:00 minute countdown and started a new set at every beep.<br /><br />Meant to do some gripper work, but had left my grippers at the office. (See f***ing off, above.)Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-3169333617314859422010-02-06T21:59:00.000-05:002010-02-06T22:00:33.464-05:002/6/10Front squat:<br />135x5<br />145x3<br />155x2<br /><br />Plate curl:<br />25x5/5<br />25x3/3<br />25x2/2Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com6tag:blogger.com,1999:blog-5082778713374885688.post-67074241761149946972010-02-06T21:57:00.002-05:002010-02-06T21:59:31.496-05:002/5/1024kg KB clean and press: <br />3x (1,2,3)<br /><br />Pull-ups:<br />3x (1,2,3)<br /><br />AMRAP in 4 minutes of:<br />10 push-ups<br />95lbs row, 5 reps<br />24kg tactical lunge, 5/5 reps<br />10 leg raises<br /><br />2 roundsMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-70909173460095296992010-02-03T23:35:00.001-05:002010-02-03T23:42:43.665-05:002/3/10"Cindy"<br />As many rounds as possible in 20 minutes of<br />5 pull-ups<br />10 push-ups<br />15 squats<br /><br />Got 16 rounds.Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-59584891633151249392010-02-02T12:58:00.001-05:002010-02-02T12:59:52.198-05:002/1/10CFWU<br /><br />Front Squat:<br />135x5<br />135x5<br />135x5<br />135x5<br />135x5<br /><br />COC:<br />Trainer x5<br />#1x1<br />#1x1<br />#1x1<br />#1x1<br />#1x1Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-28529821735060672682010-01-30T22:08:00.002-05:002010-01-30T22:29:19.259-05:001/30/10As many rounds as possible in 15 minutes of-<br /><br />53lbs kb snatch, 5/5reps<br />8 count bodybuilder, 10 reps<br />10 squats<br />Bicycle kick, 20 reps<br />20 jumping jacks<br />20 mountain climbers<br />Vertical jump, 10 reps<br />10 push-ups<br />Flutter kick, 10 reps<br />5 pull-ups<br /><br />3 rds with about :45 remaining on the clockMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-26899454589657998282010-01-30T13:02:00.001-05:002010-01-30T13:04:49.160-05:001/29/10Crossfit WOD:<br /><br />10 minutes Handstand push-ups<br />5 minutes Squats<br />2 minutes Pull-ups<br />1 minute Push-ups<br /><br />Total 220 reps.Martin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-74396405584559427632009-09-17T11:49:00.002-04:002009-09-17T11:51:57.882-04:009/16/09Run:<br />3.34 miles in 28:14<br /><br />Sit-ups:<br />1x2 minute set<br />2x1 minute sets<br />3x30 second sets<br /><br />GTG with 33 push-ups, 1/1 pistol and 11 pull-upsMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com1tag:blogger.com,1999:blog-5082778713374885688.post-17903390055999922042009-09-17T11:47:00.001-04:002009-09-17T11:49:26.718-04:009/15/09Man makers:<br />24kg swing by 10/10<br />10 jumping jacks<br />for 8 minutes<br /><br />KTE:<br />bwtx7<br /><br />Plate curls:<br />25lbsx3/3<br /><br />GTG with 33 push-ups, 1/1 pistol and 11 pull-upsMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0tag:blogger.com,1999:blog-5082778713374885688.post-35112523563530674032009-09-14T20:11:00.001-04:002009-09-14T20:13:13.693-04:009/14/0924kg TGU:<br />15 minutes of alternating singles<br /><br />25lbs plate curl:<br />5/5<br /><br />KTE:<br />bwtx6<br /><br />GTG with 1/1 pistols, 33 push-ups and 11 pull-upsMartin Schaphttp://www.blogger.com/profile/13141636305952858816noreply@blogger.com0