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Gant Grimes
03-16-2010, 02:06 PM
Saturday (@ Catalyst Athletics)

1) press
165x5
175x5
185x6

2) DL 418x2 + 3 broad jumps
3 sets, ~2-3 min apart
Hammies cramped up bad at the bar that night.

Seminar was lots of fun. Met many good people.

***

Monday

1) Mat work for an hour

2) Tabata Airdyne

***

Today

1) complex C, ascending 8s
25, 35, 45, 50, 55

2) walk 10 min.

Gant Grimes
03-17-2010, 01:33 PM
Today- light day, last workout before Saturday

* rope 3 x 30/30 @ 160
* DJ warmup

1) 1-arm DB bench
79# x 5 x 3 each arm

2) suitcase DL
135# x 3 x 3 each

3) chins
2 x 10

4) prowler pushes, buildups
40kg x 40m x 10

Gant Grimes
03-22-2010, 02:39 PM
Saturday

Won the masters division of the Texas state judo championships. What's better was watching my son sweep his pool and win state in his division. Twas a fun day.

I'll probably resume training on Tuesday.

Brian Stone
03-22-2010, 03:27 PM
Saturday

Won the masters division of the Texas state judo championships. What's better was watching my son sweep his pool and win state in his division. Twas a fun day.

I'll probably resume training on Tuesday.

Wow congratulations!

Craig Brown
03-22-2010, 03:34 PM
Good work both of you!

Derek Simonds
03-22-2010, 03:52 PM
Fantastic. I am hoping there is some video. Did you compete at 220?

Garrett Smith
03-22-2010, 04:22 PM
Nice work, hoss!

Gant Grimes
03-23-2010, 08:00 AM
Thanks, guys. Derek, I competed in the 100kg (220 lb) division, but I cut for it. I was a portly 225 at the seminar the weekend before (the video is posted on Greg's main site today). I weighed 214 the day of the tourney. I'll have some video up at some point.

Gant Grimes
03-24-2010, 06:56 AM
Yesterday

1) front squat
245x2, 265x2, 285x2
305x1, 315x1, 325x1

3) press
175x3
185x3
195x4

3) pullups
3x10

Brian Stone
03-24-2010, 07:41 AM
3) press
175x3
185x3
195x4


Man I am weak. Nice work on these! That's impressive weight overhead.

Chuck Kechter
03-29-2010, 09:45 PM
Saturday

Won the masters division of the Texas state judo championships. What's better was watching my son sweep his pool and win state in his division. Twas a fun day.

I'll probably resume training on Tuesday.

A little late, but congrats to you and your son!

Gant Grimes
04-02-2010, 09:03 AM
Thanks, everyone.

This week was pretty light. I tweaked an ankle, bruised a knee, and possibly broke a toe, so I haven't been that active.

Sunday night: worked on the battling ropes for a bit


Monday: in Utah for work. Hung out with Dan John. Tried to throw the javelin. Sucked at it.


Tuesday: hotel work. 5 rounds (not for time) 20 squats--15 situps--10 pushups

***
Wednesday:

1) snatch
60x5
70x3
75x2
80x2

2) front squat
225x5
275x2
295x2

3) press (last week of 531)
165x5
185x3
205x2 (boooo)


***
Wed PM (after JJ)

1 min each
* sledge
* 70# sandbag clean and press
* rope

Garrett Smith
04-02-2010, 09:24 AM
This week was pretty light. I tweaked an ankle, bruised a knee, and possibly broke a toe, so I haven't been that active.
Sounds to me like your workouts are becoming too much birthday party and not enough physics class.

Gant Grimes
04-02-2010, 09:48 AM
Yeah, with that injury list you'd think I'd been been preparing for CF sectionals. Unfortunately, the state judo tourney wasn't nearly as elite.

Derek Simonds
04-06-2010, 02:57 AM
Toes suck. I got some kind of turf toe and can't get rid of it. Get healed up! the 26th is coming fast!

Collin O'Neill
04-06-2010, 03:44 AM
Yesterday

3) press
175x3
185x3
195x4

3) pullups
3x10

Man I am weak. Nice work on these! That's impressive weight overhead.

I'll say!

Gant, are those push-presses, or are you muscling up that much on a shoulder press?

Gant Grimes
04-06-2010, 07:45 AM
Derek, looking forward to it. The toe won't be an issue. I've been dealing with that and an achilles problem for a few weeks now. That's just how it goes.

Collin, those are standing presses. My push press 5RM is around 245. The key to pressing is frequent pressing. Press something at least twice a week and work on your triceps (strength and mass) frequently.

***

last Friday

1) Complex C*
Hang muscle* snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift

20kg x8
30x7
35x6
40x5
45x4
50x3
52.5x2
55x1

2) push presses @ 165#
Did a few minutes of these to pick out scheme for IGX challenge. Probably 20-30 reps in all.

***

Monday

1) rope
3 rds 60 sec jump, 30 sec rest
2 min jump

2) 70# sandbag work
* getups, 5x each side
* 3 x 10 C&P

3) condition
15-12-9
* 16# sledge
* sandbag presses

4) stretch and do mobility crap

***

Monday PM

Did second half of black belt test for Jap jujitusu (first part was last week): random techs selected by my instructor, Q&A, and all the weapons defenses. I passed. That journey only took 17 years, which makes the karate BB I have seem rather cheap.

Craig Brown
04-06-2010, 08:03 AM
Did second half of black belt test for Jap jujitusu (first part was last week): random techs selected by my instructor, Q&A, and all the weapons defenses. I passed. That journey only took 17 years, which makes the karate BB I have seem rather cheap.


Excellent! Perspective is an interesting thing....

Gant Grimes
04-06-2010, 01:59 PM
Dragged ass today.

1) rope warmup

2) 6 rounds
* 10 x 70# sandbag half moons
* 25m prowler pulls (straps) @ 40kg
* 25m prowler push (bucket position)

Edit: Oh yeah, I've lost 9 stinking pounds in 7 days. I needed to clean up the diet to make 210 on May 8 (freestyle tourney with different weight classes). I need to mow down a pizza tonight to replace some cals.

Derek Weaver
04-06-2010, 09:04 PM
Monday PM

Did second half of black belt test for Jap jujitusu (first part was last week): random techs selected by my instructor, Q&A, and all the weapons defenses. I passed. That journey only took 17 years, which makes the karate BB I have seem rather cheap.

Nice, and congratulations.

It definitely seems as though the grappling arts take much, much longer for the majority of practitioners to achieve a black belt than in the striking arts and styles.

When I still had a school to train at, my BJJ instructor was a blackbelt under one of the Gracies while training in Rio and told us it took him something like 12 years of training nearly everyday to achieve his black belt.

You definitely have achieved something very few do.

Derek Simonds
04-07-2010, 02:45 AM
Monday PM

Did second half of black belt test for Jap jujitusu (first part was last week): random techs selected by my instructor, Q&A, and all the weapons defenses. I passed. That journey only took 17 years, which makes the karate BB I have seem rather cheap.

I read this and don't know how but it just passed right over me. Serious congratulations. You are mere months now from being a triple BB. That sir is serious no matter who you are.

Justin Keane
04-08-2010, 12:47 PM
Dragged ass today.

1) rope warmup

2) 6 rounds
* 10 x 70# sandbag half moons
* 25m prowler pulls (straps) @ 40kg
* 25m prowler push (bucket position)

Edit: Oh yeah, I've lost 9 stinking pounds in 7 days. I needed to clean up the diet to make 210 on May 8 (freestyle tourney with different weight classes). I need to mow down a pizza tonight to replace some cals.

holy canoli--how clean did you get to drop 9 in 7? nice job. also nice job on the pizza replacement.

Gant Grimes
04-08-2010, 02:50 PM
I read this and don't know how but it just passed right over me. Serious congratulations. You are mere months now from being a triple BB. That sir is serious no matter who you are.

Thanks, Derek and others. By the end of 2011, I will have (hopefully) realized some important milestones and competitive goals in the arts, and it gives me a great deal of satisfaction to be able to pass that onto kids and others now. The funny thing is I refused rank in one organization along the way and just resigned my life membership and rank in another where I held a BB since 97.

holy canoli--how clean did you get to drop 9 in 7? nice job. also nice job on the pizza replacement.

Pretty clean. I'm doing Paleo + whey with three open meals a week. I'll probably IF a day or two. When I go open, I do it sensibly. But getting rid of starch, sugar, and wheat leans me out quickly (almost too quickly, which is why I required the occasional pizza re-feed).

Training

Wed AM
1) 3 min 2-hand KB C&press @ 16kg
30 reps

***
Wed PM-JJ group

1) 3 rounds, untimed
* bench 135# x 20
* ring rows x 20

***
Today (pre-tourney work)

As much matwork as toe and knee would allow.

Tabata airdyne.

Gant Grimes
04-13-2010, 07:04 AM
A good weekend. Fought in the third big spring tourney in Texas. Won the masters. My son also won his division, including the gold medal match in 4 seconds (then went for the hat trick in his soccer game the next day).

I'm very sore and won't train again until tonight, maybe even tomorrow.

This is a drop seio nage I threw to win it. It's a basic throw, but it's the first time I threw it to win.

http://i89.photobucket.com/albums/k216/gantgrimes/mose2.jpg

Derek Simonds
04-13-2010, 11:47 AM
Awesome picture. Basics are the best. Your son is going to be an animal! Congrats to both. First round of beer is on me.

Craig Brown
04-15-2010, 08:00 AM
That is a greta pic. Congrats to you and your son.

Gant Grimes
04-15-2010, 08:04 AM
Kendall lectures me after each tourney. This time he said, "Daddy, it's a lot easier if you just walk out there and throw them instead of fighting for several minutes." Hmmm.

I'm staying an extra night in Orlando, so I'll be there the 26th and 27th.

Yesterday.

Back on the 531. I've been pressing sporadically, but I haven't done back squats since the end of December. Conservative start. Harder than it should have been.

1) squat
250x5
290x5
325x5

2) press
125x5
145x5
165x5

***
PM after JJ (moderate pace but not timed)
50 sledge strikes
50 KB swings @ 16kg
50 reps on rope

Craig Brown
04-16-2010, 07:58 AM
Kendall lectures me after each tourney. This time he said, "Daddy, it's a lot easier if you just walk out there and throw them instead of fighting for several minutes." Hmmm.

Ha! Now that's a smart young man!

That's kind of like in the Krav class I took, the teacher pretty much said 'It may not work, but you really should at least try to kick them in the balls first and be done with it'.

Derek Simonds
04-16-2010, 11:53 AM
Kendall lectures me after each tourney. This time he said, "Daddy, it's a lot easier if you just walk out there and throw them instead of fighting for several minutes." Hmmm.

I'm staying an extra night in Orlando, so I'll be there the 26th and 27th.



Excellent. Let me know when you get in town. Classes now start at 6:00 and 7:00, which is nice.

Gant Grimes
04-16-2010, 01:09 PM
I'll let you know, Derek. That sounds good.

1) bench
175x5
205x5
225x10

2) DB OH press
3x10 with something around 30# (forgot the exact poundage)

3) DL
275x5
335x5
370x10
(Should have been 380. I mis-loaded).

4) wide grip pullups
3x10

5) drag curlzzZ
60x10x3

6) hanging leg raises
3x10

Gant Grimes
04-19-2010, 12:53 PM
Saturday
BJJ for a couple hours.

50 KB snatches (25 right then 25 left) @ 16kg
2:25

***

Today

1) squat
275x3
305x3
345x6
Better but still not comfortable.

2) bench
185x3
215x3
240x11
I felt pretty good about this, especially since I haven't done much benching recently.

3) dips
3x10

4) chins
3x10

Gant Grimes
04-21-2010, 03:22 PM
Did my TSC today. My DL sucked. I don't have any perspective on good numbers for the other two.

1) Deadlift
465, 485-x, 485-x
A crappy start to the day. Today started crappy. I was tired from staying up late (shooting in our town, not cool), sore from Monday's workout, and a little out of it from having my lights turned out from a suplex on Monday night. And a bunch of other loser excuses.

I haven't been DLing over the past 4 months, so I opened conservatively. I went for 485 on my second lift (that was my opener for a CFT last winter). I wanted to guage whether to go for 495 or 505 on the third lift. Not so fast.

I went double-overhand because my elbow is tweaked. I pulled it over my knee, and it rolled out of my hand. I was pissed but decided to stick with 485 and bag and easy weight. Between my poor attitude and weak-ass back, I barely got the dust under it. Failure.

2) pullups
Wide grip. Pronated thumbless. No kip. Pause at the bottom. Touch chin on top of bar.
18
I don't know if that's bad or good for strict dead hangs. I wanted 20, but I haven't done these, and I weigh 212. So whatever.

3) 5 min. KB snatch @ 24kg
85
I've never done a snatch test with 24kg nor for any length of time. I don't know. It was pretty easy, especially when Justin switched the paint-flaking wide-ass handled generic KB for an Ader after 30 reps. Ader handles aren't ideal, but they're much better than what I was using. And we don't have GS.

So:
Weight: 212
DL: 465
Pullups: 18
KB snatch @24kg: 85

Derek Simonds
04-21-2010, 05:44 PM
Ok I am no where close on DL but now at least have an idea what to shoot for on the snatch.

How come the thumbless grip on the p/u's? Call, email or text and lets get coordinated for next week! I am looking forward to it.

Garrett Smith
04-21-2010, 05:46 PM
My results from the September TSC last year:
BW: 187.4#
DL: 365#
Pull-ups: 19
KB Snatches: 105

I'd say you did a pretty good job, considering little to no specific training...and you don't even CF. :p

Alex Bond
04-21-2010, 07:00 PM
Comparing your results to those of the 4/10/2010 TSC (http://www.tacticalstrengthchallenge.com/results/20100410_international.html), looks like as of now (results may change as more competitors added, maybe) you had the 15th best deadlift, 23rd best pull-ups, and 48th best snatch, for an overall 28th out of 56 competitors in Men's Open. Pretty good considering that most of these guys have probably spent a lot more time KB snatching than you.

I would not fuck around with the guy who won the Men's Elite - 740# deadlift, 14 pullups with 20 extra pounds, and 115 snatches at 220# bodyweight. Hot damn!

Gant Grimes
04-22-2010, 07:48 AM
I would not fuck around with the guy who won the Men's Elite - 740# deadlift, 14 pullups with 20 extra pounds, and 115 snatches at 220# bodyweight. Hot damn!

That's also a 32kg KB. Wow.

One could certainly improve his performance on this by spending a little time with it. For instance, I rarely do wide grip pullups anymore, and I don't do KB snatches.

I'd like to train a little for it in the fall and try to hit 515-24-120.

David Boyle
04-22-2010, 08:36 AM
WOW...didn't know that. 32kg!

Awesome stuff Gant...I've been following you on 70's big and reading your inputs on this site has well.

Great stuff again...thanks for the knowledge!

Jacob Cloud
04-23-2010, 01:29 PM
Why am I not subscribed to this thread?

Nice results on the TSC. I fear that I will suffer a similar annoyance at deads since I haven't been paying attention to them like I should...and am already prepared for utter embarassment on the rest of the contest as well. But, at least it'll be a start. I'll have your numbers in mind when I do this.

Gant Grimes
04-24-2010, 08:54 PM
1) front squat
185x5
205x3
215x3
235x2
245x2
Just wanted to get some reps in.

2) press (1s week)
145x5
165x3
185x5
Press has been lagging lately. Don't know why.

3) 5 rounds (no time)
10 ring dips
10 curlzzZ @ 65#

4) 20 rollouts with Ab Wheel and light stretching

Derek Simonds
04-26-2010, 08:15 PM
Not that I am hazing anyone over what they ate tonight for dinner but, I saw lettuce on a plate.... Ok it was absolutely covered in meat... Something like a quadruple order of barbacoa but damnit there was lettuce!

Great training tonight Gant!

Gant Grimes
05-01-2010, 08:32 AM
Yes, I ate lettuce. They need a better name for it than salad.

Traveled all week. Started in Orlando, stayed one night at home, finished in Utah. I'm writing this in Denver. Training has been spotty.

Mon am
1) squat 1s
290x5, 325x3, 365x1
Warly morning squats are rough. These felt ok, but I didn't kill it because I had a driv and a flight that day.

Mon pm
BJJ with Derek @ Gracie Barra Orlando. This was Derek's 150th class as a blue belt, and it showed. Learned some good half guard stuff. A good night Of BJJ and Chipotle.

Tue pm
BJJ again. More half guard in gi. Derek gave some fight shorts for no gi, which was cool. Then he treated me like Couch treats a bottle of gin. I've never done no gi where you can't punch people or hit them with stuff. This went poorly for me. Chipotle again.

Wed pm
1) bench 1s
200x5, 225x3, 250x5
Could've hit 7-8, but my wife was spotting me an kept informing me that she would not be helpful in pulling a bar off. Ok.

Fri am- hotel
1) bike warmup

2) complex A for 8s, 60 sec rest
20# DBs, 25, 30

3) 5 rounds (no time)
10 dips
10 situps 15# DB

4) light stretching

Mark Fenner
05-03-2010, 02:25 PM
Yes, I ate lettuce. They need a better name for it than salad.


insalata della casa d' mia mama?

Or, "skip the middle man, go straight to the rabbit food".

Getting a "serving of veggies" out of lettuce almost requires a blender.

Best,
Mark

Derek Simonds
05-04-2010, 07:21 AM
The wife spotting thing is kind of funny on the bench. Mine says that all the time.

For the 70's Big challenge this month does the 3 seconds max between reps apply to the squats also?

Gant Grimes
05-05-2010, 01:38 PM
Derek, it will be a 5 second rest. You can play with it more on the squat because you're actually supporting the weight (it's not quality rest). I wouldn't push it, though.

Monday

1) squat (deload)
155x5, 195x5, 230x5

2) Braemer/open stone practice
30 throws

3) WFD practice
30 throws

*****

Today

70s Big Challenge

1) squat 315x20

2) bench 315x4

3) deadlift 315x20

I'm pleased with this. I wanted at least 15 on squat and deadlift, but I didn't know how it would go on a deload week. The grip and stamina gave out on deadlift before the back did.

I'm really happy with the bench. I don't bench often, and I haven't attempted 315 in about 15 years. I was hoping for 1, maybe 2. Four was a nice surprise.

Derek Simonds
05-05-2010, 01:46 PM
70s Big Challenge

1) squat 315x20

2) bench 315x4

3) deadlift 315x20

I'm pleased with this. I wanted at least 15 on squat and deadlift, but I didn't know how it would go on a deload week. The grip and stamina gave out on deadlift before the back did.

I'm really happy with the bench. I don't bench often, and I haven't attempted 315 in about 15 years. I was hoping for 1, maybe 2. Four was a nice surprise.

DAYUM!

Jacob Cloud
05-05-2010, 02:19 PM
*****

Today

70s Big Challenge

1) squat 315x20

2) bench 315x4

3) deadlift 315x20


Impressive - way to throw down the gauntlet! I'm going to add in some higher rep stuff and go for the challenge towards the end of the month. Trying to get a few local guys to do it as well, so we can go out for 1lb burgers and shakes afterwards.

Arien Malec
05-05-2010, 02:29 PM
deload week

Uhhhh.....

Gant Grimes
05-05-2010, 02:47 PM
Uhhhh.....

Yeah. I failed. I got pissed off about some trolls on 70sBig. Next thing you know, I'm under 315.

David Boyle
05-05-2010, 03:53 PM
DAYUM!

2nd that....

James Bailey
05-05-2010, 04:37 PM
D

Today

70s Big Challenge

1) squat 315x20

2) bench 315x4

3) deadlift 315x20

I'm pleased with this. I wanted at least 15 on squat and deadlift, but I didn't know how it would go on a deload week. The grip and stamina gave out on deadlift before the back did.

I'm really happy with the bench. I don't bench often, and I haven't attempted 315 in about 15 years. I was hoping for 1, maybe 2. Four was a nice surprise.

Strong work dude! It does sound remarkably like the kind of stupid shit that goes on during planned or unplanned deloading weeks that I have done. Though albeit at much lower weights ;) I am hoping for similar numbers to that in the open division, more reps on the DL though, I think I'll tape my thumbs and use a hook grip for less fatigue.

Derek Simonds
05-07-2010, 06:00 AM
Yeah. I failed. I got pissed off about some trolls on 70sBig. Next thing you know, I'm under 315.

Wait what there are trolls on 70's Big. Retards. Must be why I just read the posts not the comments...

Gant Grimes
05-07-2010, 12:42 PM
Wait what there are trolls on 70's Big. Retards. Must be why I just read the posts not the comments...

I usually do the same.

Today was a good day. I feel pretty good from Wednesday. I was going to mess around on the fat bar because I'd like to do a SM at the end of summer and it's the closest thing I have to a log. My press has been crappy lately, but I thought I'd give it a go.

1) fat bar press
128x5, 138x5, 148x5
158x3, 168x3
178x2, 188x2
***The volume got a little stupid because I really didn't know what to expect.
198x1
208x1
218x1- PR
228x1- PR

I was pumped about this. I'd pressed 215 a number of times with a regular bar, but I could never get 220. I was feeling good today, so I kept going. I weighed the bar when I was done to confirm that it was 75#. Damned if it wasn't 78.5#.

2) 3 rounds- no time
10 dips
10 pullups

Kevin Perry
05-07-2010, 01:18 PM
Dam 228 that's a strong press

Justin Lascek
05-07-2010, 01:53 PM
Good times training with Gant. He didn't mention that when he locked out the press, he screamed in defiance and yelled, "You bitch!"

Derek Simonds
05-07-2010, 02:10 PM
Good times training with Gant. He didn't mention that when he locked out the press, he screamed in defiance and yelled, "You bitch!"

That's funny as every time he threw me in Judo he yelled the same thing.

Dave Van Skike
05-07-2010, 02:11 PM
nice work gant!

i've been chasing that 220 strict axle press for a while. careful with your volume on that thing. recent exp. inidcates you can f' your elbows if you don't mix it up.

Gant Grimes
05-07-2010, 02:53 PM
That's funny as every time he threw me in Judo he yelled the same thing.

I have a limited vocabulary. I also remember gurgling that at you several times when you were choking me.

nice work gant!

i've been chasing that 220 strict axle press for a while. careful with your volume on that thing. recent exp. inidcates you can f' your elbows if you don't mix it up.

Thanks, man. 225 is a big milestone for me. It's been a long time coming. I told Derek I wanted to get serious and strict press 250 by the end of the year. I might be able to get it this fall.

I'll watch the volume, especially since I'll be throwing a lot this month. It helped this week that I wasn't getting arm-barred every other day. It's been years since at least one elbow wasn't mildly hyper-extended.

Gant Grimes
05-10-2010, 10:36 PM
Late night workout. Walked around the zoo for a few hours today before coaching a ball game.

1) squat- 5s week
255x5
295x5
335x10

2) press- 5s
135x5
155x5
175x8

3) chins
3x10

4) dips
10, 12, 12

5) pushups
3x10

Gant Grimes
05-11-2010, 12:15 PM
Foam roller for about 10 minutes. Stretched and warmed up for awhile.

20 throws w/hammer.

5 throws 16kg WFH. 10 throws 24kg WFH.

Gant Grimes
05-12-2010, 05:56 PM
Quick one.

1) bench
195x5
225x5
250x11

2) press
105x10x5
went a little heavy for 5 sets of 10.

3) DB curls
6, 8, 10
Started with 40-something ended with 30-something.

Gant Grimes
05-17-2010, 01:19 PM
Last Friday

1) power clean
90kg x 3 x 5
Hadn't done these for awhile. Form was good and bar moved fast. Tweaked the hell out of right hip flexor. Killed deadlift that day and still hurts today. I realized it's related to my SI joint issue. Rather than fight through it, I'm going to drop Olympic lifts altogether. I'll check back in 6-12 months.

2) deadlift
Don't know the exact poundages.
~365x3
~385x3
~415x1
Leg was hurting, so I cut my losses and moved on out.

-----
Today

1) squat
275x3
315x3
355x8
A pretty good set. I wasn't getting good hip drive due to the soreness. But this came out about as well it would have on a good day.

2) press
145x3
165x3
185x8

3) 3 rounds (no time)
12 dips
10 pullups

4) WFH
5x 16kg
10x 24kg

Kevin Perry
05-17-2010, 03:53 PM
Hey Gant I can't remember but do you high bar or low bar squat?

David Boyle
05-17-2010, 05:43 PM
Gant... whats WFH?

Gant Grimes
05-18-2010, 07:42 AM
Hey Gant I can't remember but do you high bar or low bar squat?

Low. Of course I just called it a squat until everybody started quibbling about bar position a couple years ago.

Gant Grimes
05-18-2010, 07:46 AM
Gant... whats WFH?

Weight for height.
http://www.youtube.com/watch?v=-A25vc6ZZ1A

David Boyle
05-18-2010, 09:07 AM
Weight for height.
http://www.youtube.com/watch?v=-A25vc6ZZ1A

Check.

May be a silly question...but how do you measure the height?

Do you have the same apparatus they compete with?

Thanks.

Gant Grimes
05-18-2010, 09:24 AM
They don't measure the actual height of the throw. It's like high jump or pole vault. They have a crossbar. You enter at whatever height you want. You make a throw, they raise the bar. You throw until you miss.

Dave Coughlin
05-18-2010, 12:59 PM
Hey Gant,

I saw where you had competed in a Highland Games event. I have recently registered for both a Highland Athletics event, as well as a novice in a Strongman contest...both in about 8-10 weeks. I was wondering what kind of specific tweaks you did to your programming, while getting ready for doing your Highland event. I just ordered a 16# shot put, since I also compete in a few FF athletic track and field events around here....and that would be similar to one event IIRC.

Hopefully I can get a decent nugget or two of info, and I always enjoy 70s big as well. Thanks.
dc

Gant Grimes
05-18-2010, 10:12 PM
Throw, throw, throw. You're going to perform a lot better learning to handle the implements in two months than if you put 10 pounds onto your back squat. I'm no expert, though (as you'll clearly see below). Check out NASGAweb.com and search for some of the big dogs. The best thing you could do is spend some time with throwers or throwing coaches. Good luck.

As far as programming, 5/3/1 is my core program. For judo, I do pullups, complexes, sprints, prowler work, and tires/sledge/rope work. I add more push presses and assistance work in for HG and SM. I also throws or event training (I have my first SM coming up, as well).

Today

1) stone throws (16# shot)
10 warmup forward throws
5 warmup Braemar stone
10 throws Braemer (best 31'11)
10 throws open (best 34'1)

Good lord, I threw better in junior high.

2) hammer crlz
37#x10x3, alternating

Gant Grimes
05-19-2010, 01:11 PM
1) bench
205x3
235x3
265x10
This went well. My bench is doing well despite not having done the lift much in the last five years.

2) press (light, volume)
95x10x3
Still hard.

3) front squat, work up to heavy double
135x2
185x2
225x2
275x2
295x2
315x2
Hell, this went well, too.

4) chins
5x6

Gant Grimes
05-22-2010, 10:29 PM
Saturday

1) push press
135x3
155x3
185x2
205x2
225x2
235x2
245x2
255x2

2) DL (3's)
315x3
385x3
435x3

Gant Grimes
05-24-2010, 03:05 PM
Good start to 5/3/1 week.

1) squat
295x5
325x3
365x10
I just looked at my table and realized it was supposed to be 375. Whatever. It was a good set.

2) press
155x5
175x3
195x5

3) muscle-up slow negatives
3x5

Derek Simonds
05-25-2010, 05:45 AM
Those were 2 really nice days.

How are you healing up from all the tournament training? I went to the doctor last night and I have a stress fracture in the 2nd metatarsal in my right foot. Completely and totally annoying. He said nothing to do for it except don't be a hero. Also I am officially on strict doctors orders for no running for at least a month. That made me laugh. I said I think we are good on that one.

Gant Grimes
05-25-2010, 01:06 PM
Derek, I'm healing well because I haven't done much high intensity judo. I've done more teaching and working with people than I have trading throws. I have the same toe issue I had at your place. That will take a year to fully heal.

Today
Sore all over.

Threw the 16# shot put 20-25 times. Got some film to look at.

Gant Grimes
05-27-2010, 07:58 AM
yesterday

1) front squat
225x3
245x3
265x3
285x3
305x3

2) bench
225x5
255x3
280x7
Immediately felt like I let myself down for not trying an eighth.

3) DB hammuh curlzzz
37x12
42x10
47x10

Robb Wolf
05-30-2010, 09:12 AM
Gant!!
Are you keeping the assistance move to a minimum due to grappling?

Gant Grimes
06-03-2010, 10:09 AM
Gant!!
Are you keeping the assistance move to a minimum due to grappling?

Sorry for the delay, Robb. Congrats on the book.

My assistance work is particular to the season. During judo tourney season, I don't do any assistance work. In fact I do two lifts each on Mon and Thur and use Tue and Fri for conditioning (complexes, prowler work, sprints).

I've been preparing for a Highland Games this weekend. I've added an extra press and front squat in, and I've been doing pressing assistance. I spend the rest of my time throwing.

My plan from there was to prepare for strongman. But they just announced the events for Dallas (platinum plus), and the damn log clean and press for light weights is 290#. I'm out.

I'll probably go back to off-season judo 5/3/1, which is the big lifts plus some added pressing and minimal conditioning (I get a decent bit on the mat). I do some ring work in the summer because they're hanging by my swimming pool. Other than that, it's beer and hot dogs.

Gant Grimes
06-03-2010, 10:15 AM
Nothing to report this week. I'm doing HG this weekend. So:

Mon/today:
12kg KB WFD
24 kg KB WFD
24kg KB WFH

Tue/tomorrow:
16# shot (stationary and glide)
LH work (with a couple bars from the gym)

I also started the 200 squats (http://www.twohundredsquats.com/) routine for the hell of it. I'm not doing any real conditioning right now, and I have done air squats in over a year. I did 100 straight for my pretest without much problem, so I don't suck too bad. I'm starting on week 3 and will try the program out (basically a GTG) before recommending it to some of the judo peeps who don't weight train. I won't update it here, though.

Gant Grimes
06-03-2010, 12:36 PM
Throwing came to a halt today. Got in some WFH. Started on the LWD throws and tore a dime-sized chunk out of my hand. You'd think I had just done some kipping pullups or something. Cut the skin off and put some alcohol on it (which felt great). I can throw stones tomorrow, but hammer is out. It should have a good layer of skin by Sunday that I can tape over for the Games.

Gant Grimes
06-04-2010, 01:54 PM
Nothing. Did a couple hundred squats, swam in the pool, and put cream on my cut-up hand. I won't do anything until the Games on Sunday.

Dave Coughlin
06-05-2010, 08:23 PM
Hey Gant, good luck at the Highland Games tomorrow. I'd love to see anything that resembles a Games report afterwards, it would put me at considerable ease.

I had a near hand-tearing event this weekend....combining pullups in between mowing the lawn in Orlando almost put me in a similar position (I alternated between L pullups, strict, and chins-no kippers). Torn hands do not benefit firefighters who also bartend on nights off, BTW.

Gant Grimes
06-07-2010, 03:42 PM
Highland Games was a blast. I went down a day early to hang with some of my old crew, which meant drinking and hanging out in the sun. I didn't feel well that evening so I ate a pound of hamburgers and a pizza. It worked.

The Games didn't start until 1:00, so I had time for a big breakfast (and a mid-morning pizza). I prefer to eat light through events, so the timing worked out well. Competing on Sunday also helped because that gave me an extra day to let my hand heal.

When I got the event (Texas Scottish Festival), it was already over 100 degrees. The pros were throwing the sheaf. It looked like a group of titans tossing around a children's toy.

I checked in to Amateur C's. There were eight of us. At 215, I was the smallest by 25 pounds, which I expected. Most in the group had done 3-5 Games (this was my second), which was good because that meant people would have good advice.

56# weight for height: I was the first up, which sucked because I had never done or even watched this event. But I had practiced throwing a KB over a football goal, and it wasn't terribly different. I cleared 9', 10', and 11' on my first attempts. Nobody else cleared 11'. I hit the bar three times on 11'6. First place.

Sheaf toss: Never done it. Never practiced for it. Practice would've helped. I had nice loft and great distance (which you really don't want at all). I was all over the place. No height: last place.

Braemar stone: It was supposed to be 22#, but it felt light. It was a good round stone. I passed my chalk around, and we got to work. I was in second place until my last throw. I got a good one: 27' something. First place.

56# weight for distance: I had done this last year. Hook grip and spin. First place.

28# weight for distance: 45' something. First place.

22# hammer. Never done this. Being 5'10, light, and wearing trail shoes didn't help. I bounced the first one off the ground on the winds, fouled the second try, and got a crappy third throw. Fifth place.

17# hammer. Got a little bit back. The winner of heavy hammer talked me through form. Fouled for moving my foot on the second throw. 75' and something. Second.

Caber. I had given up some ground on the hammer, so I needed a good mark. I had only touched a caber once before, so I wasn't terribly confident. As it turned out, none of the B's had turned that caber, either. My first pick was a 40 degree throw (that actually held up for the first round). Then a guy busted out some tacky. That made a world of difference. I got good picks on my second and third, but couldn't get the damn thing to turn (16' 115#). 80 degrees for second and third attempts, which beat the field. First place.

I ended up first overall and got some beer. It's a great event. Everybody is cool with advice, equipment, etc. I'm thinking that I'll compete in judo through spring, hit several Highland Games over summer, and get it back together in the fall.

Derek Simonds
06-08-2010, 02:41 AM
Great write up Gant. So are you going to buy or make those implements you don't have? Sounds like a really fun event.

Dave Coughlin
06-08-2010, 09:52 AM
Wow Congrats Gant! Sounds like you had a good time out there. There are a few around Orlando over the second half of the year, and I am psyched to try it for the first time after reading your report.

I'm sure my wife is going to L-O-V-E me making a sheaf to throw around the backyard....

Derek Simonds
06-08-2010, 10:20 AM
Dave if you do I will beg for an invite! I am up in Deland so not that far of a drive to anywhere in Orlando.

Gant Grimes
06-08-2010, 11:46 AM
Derek, just enter it yourself. 5/3/1 is a good base. Add in some push presses, front squats, and throwing and you're good.

Dave, the sheaf was the only thing that was really unnatural. A little practice would go a long way.

Today

Still sore, but needed to get back on track.

1) squats
265x5
305x5
345x10
Stopped at 10. That was enough.

2) 5 sets of air squats, about 180 total.

Derek Simonds
06-08-2010, 04:17 PM
I will find one that I can.

Gant Grimes
06-09-2010, 01:35 PM
Morning

1) Press
135x5
165x5
180x5

That's it. Shoulders are still jazzed from the HG. Didn't want to push it.

***

Lunch

Got an hour of judo and rolling around in at the new place. Got a coiuple clips for Derek of my uchi mata and another kid's harai goshi.

***

Evening

Jujitsu, traditional and freestyle. Haven't decided what I'll teach yet.

Garrett Smith
06-09-2010, 04:12 PM
I will find one that I can.
Go out and have a blast. See if the local guys are arranging some practices before the Games, those are fun and will break the ice. Don't plan on doing much later that day except maybe an ice bath. Make sure to get your first throws legal, then push on the gas after that.

I'm going to have to wait until October for the next one here. Back to your regular Gant-ish programming...

Gant Grimes
06-11-2010, 01:11 PM
Rest would have been a good idea. I had to move furniture instead.

My numbers just got posted on NASGAweb. Here they are:

Braemar Stone 22lb: 28'-9"
Heavy WFD: 22'-1"
Light WFD: 45'-0"
Heavy Hammer: 50'-7.5"
Light Hammer: 75'-3"
Caber: 80
Sheaf: no height
WFH: 11'-0"

Gant Grimes
06-12-2010, 05:38 PM
Friday

bench
205x5
225x5
260x10

Gant Grimes
06-13-2010, 05:37 AM
Yesterday: met one other dude for judo. Good session. Will be sore.

Last night
DL 385x5

225 air squats over 5 sets

Gant Grimes
06-15-2010, 05:24 AM
Small tear in the lower abs. I'll be limited for awhile.

Derek Simonds
06-15-2010, 06:08 AM
That sucks. At least it happened after your highland games though. From Judo?

Gant Grimes
06-16-2010, 10:39 PM
That sucks. At least it happened after your highland games though. From Judo?

I possibly tweaked it at the Games. I messed it up a few days later doing some weird handstand exercise some judo players do at the Olympic Training Center. I sealed the deal when I let somebody work side control on me until I sat up and threw them off. It's not a pleasant injury.

Dave Coughlin
06-19-2010, 03:24 PM
Sorry about the injury, Gant. I'm sure you'll bounce back fine.

I started a CA log finally, and am finishing up my first week of 5/3/1 on Monday. Basiscally, it's the 5/3/1, an assistance exercise, then some type of quickie hard/heavy/fast metcon for three days during the week, then maybe an additional day of technique-focused Oly work followed by some throwing.

I had my CF log since April 2008, but the final straw was a thread entitled "Crossfitters vs Decathletes".

Rest well, and Happy Father's Day.

Gant Grimes
06-28-2010, 02:09 PM
Sorry for the delayed reply, Dave.

We try to be a little more sane around here. I remember the thread you speak of. I also remember something like "Could Brock Lesnar beat a crossfitter." Good times.

Didn't do much last week. Worked up to 275x5 for a couple sets on the squat. I did something else but forgot. I played a little judo on Thursday night and Saturday morning but was still limited. I'll return tonight and push a little.

Today

1) squat
315x5x3
I'm going to do linear twice a week until it plays out. That will be my rehab.
Next: +20

2) bench
275x5x3
+5

3) chin
3x8

4) GHR
3x8

Gant Grimes
06-30-2010, 08:42 AM
Monday night: good judo class

***
Yesterday

1) light presses
95#x10x3

2) DB hammer curls
37#x10x3

3) 20 min. walk on treadmill

***
Today: JJ this evening. Not much else.

Gant Grimes
07-02-2010, 01:47 PM
Rehab continues. This was a good day.

1) squats
335#x5x3
Next +10

2) press
175#x5x3
Not bad. Next +5

3) deadlift
405#x5

4) hammar curlz
37#x10x3

Gant Grimes
07-06-2010, 07:54 AM
Yesterday

1) squat
345x5x3
+5

2) bench
280x5x3
+2.5

3) pulls, chins, back extensions, etc.

4) 1-hand swings and snatches with 90# KB

Gant Grimes
07-06-2010, 02:07 PM
Took advantage of the cool weather to get outside. It was only 92 today, but the 40% humidity sucked.

10 rounds:
* 250m row
* 50m prowler push (+50kg)

Steady pace. Didn't time it, but the rowing took 11:50 altogether.

Gant Grimes
07-07-2010, 08:56 AM
Early a.m. workout.

1) squats
350x5x3
I was stiff warming up with the bar. Hams and traps were sore from Monday and yesterday. First set was rough. Second was ok. Third was outstanding.
Next: +5

2) GMs
95x10x3
Stretch it back out.

3) press
177.5x5x3
Next: +2.5

4) bar dips
3x15

5) shrugs
315x5x3

6) hammar curlz
42x10x3

***
I'm doing judo at noon and teaching my JJ class tonight. I should sleep well.

Gant Grimes
07-12-2010, 09:34 AM
Starting Strength Seminar this weekend at Rip's. Despite knowing the man for 15 years, knowing the material, and knowing most of the major players, it was an outstanding learning experience. I learned a lot of knew stuff, reinforced some concepts that were shaky, and tightened up some things I didn't know that I didn't know.

These were all moderate attempts done over the course of two days.

1) squat
335x5x3
Rip changed my grip width due to a shoulder injury. Works much better.

2) deadlift
405x5
Fixed a form issue that's been dogging me for a couple months.

3) press
185x5
Easy peasy. Found a new way to grip the bar.

4) power clean
100kg x 3
I've only cleaned once this YEAR, and it resulted in a lot of pain. Surprisingly, this was my best form on all the lifts all weekend.

5) bench
285x5
Lowering too fast.

Gant Grimes
07-13-2010, 01:09 PM
1) power snatch
50kg x 3
60x3
70x3
75x3
80x3
First time snatching in 2010, I believe. On-again-off-again relationship with OL is on again.

2) squat
315x5x5
Locked in some form issue identified this weekend.

Gant Grimes
07-18-2010, 02:56 PM
Good session on Friday.

1) power clean 7x1
worked up to 120

2) squat
396x3

3) bench
285x5

4) DL
440x1x3

***
Saturday

I was a loader for a WL meet.

Gant Grimes
07-19-2010, 03:24 PM
Rough one today. Was sore from the weekend and stiff from sitting in a car all morning.

1) power snatch 5x3
Worked up to 82.5 kg on the last set.

2) squat
352x5x3
Every rep was tough. This sucked.

3) press
154x5x5
Not bad. But the weight was light.

Gant Grimes
07-22-2010, 12:51 PM
Pretty good session today.

1) power snatch, triples
50, 60, 70, 76, 83.5

2) power clean, doubles
80, 90, 100, 110, 116
Wanted 120 but wasn't feeling it after snatches. Snatch triples take a lot out of me.

3) bench
275x5x3

4) hammar curlz
52x8x3

Gant Grimes
07-26-2010, 09:04 AM
Saturday. Phoned it in and opted for a light recovery workout in the garage.

1) power clean
100kg x 2 x 3

2) squat
135x5
225x5
315x1

3) ring dips
3x10

Gant Grimes
07-26-2010, 01:23 PM
Good day today.

1) power snatch
90 x 1 x 10
My previous snatch PR was 92, so ten singles at 90 was solid.

2) squats
110kg x1
160x1
180x1
195x1
I was too fatigued from snatch to do 5x5, so I figured I'd hit some singles and get out. 430# was a surprise.

glennpendlay
08-06-2010, 03:41 AM
Took advantage of the cool weather to get outside. It was only 92 today, but the 40% humidity sucked.

hmmmm.... its pretty consistently 85 in the afternoon and 65 at night here. Humidity is of course very low. The beach is very comfortable in the afternoon, although the water is a bit chilly.

But it's nice to hear that you guys are getting some sun.

Gant Grimes
08-06-2010, 02:34 PM
hmmmm.... its pretty consistently 85 in the afternoon and 65 at night here. Humidity is of course very low. The beach is very comfortable in the afternoon, although the water is a bit chilly.

But it's nice to hear that you guys are getting some sun.

You bastard. We had an unseasonably cool, rainy, and humid couple weeks in June. We're back up to the dry triple digits.

Gant Grimes
08-06-2010, 02:41 PM
Long time, no update.

Last Wednesday (in Utah)

Hotel Gym

1) DB front squats
50#x10x3

2) DB OH presses
50#x10x3

3) pullups
3x whatever

4) 10 min. swim, followed by 5 min. cooldown in pool

***

Wed (crappy workout)

1) snatch
worked up to 90kg, failed at 95

2) press
worked up to double at 90kg

I thought there was something else, but I don't remember.

***

Wed PM

Good JJ class. I've been dropping my gloves and trying to get one of my students to take an opening for six months. He finally took it and busted my lip.

***

Today

Phil Stevens and John Schaeffer stopped in for the roundtable tomorrow. Talked HG with Phil, and we're going to tear up some Genghis Grill shortly.

1) power snatch, work up to heavy single
95kg. PR. I was excited.

2) power clean, same
120kg

3) bar dips
3x15

4) chins
3x10

5) shrugs
315x15
It was already set up on the bar. So what the hell.

glennpendlay
08-08-2010, 04:43 AM
I talked to John on the phone the other day, he seems like a really nice dude.

You might like to know that me and 3 of the boys that I coach ate Fajitas a couple of nights ago at my house, consisting of thinly sliced London broil that I happened to find on sale, and of course peppers and onion... with the obligatory Louisianna sauce. Enough to make you sweat, and your nose run.

Between the 4 of us we had 14lbs of London broil, 14 bell peppers, and 4 large onions. And 26 large Fajitas. There were no leftovers. Donny Shankle was the anchor, and made finishing possible. He ate more than his share.

This is not the first time I have cooked Fajitas for the boys, but it is the most impressive so far.

'ya think we will ever be 70's big?

BTW, you might be interested in the fact that I have 2 briskit and 2 pork shoulders n my smoker right now. Briskets have been marinated, and injected with beer and apple juice. With the pork shoulders I just inject with the apple juice.They will be ready in the morning, and will serve as lunch along with corn and strawberries as desert for Sunday dinner tomorrow. The local sweet corn and strawberries are so, so good. Nothing like eating strawberries that have been shipped in and are several days, or, God forbid, a week old before you buy them. Stubs original recipe BBQ sauce is what we will be using.

Its supposed to be 83 degrees with a light breeze here tomorrow, so I am sure we will have a pleasant lunch in the back yard.

My lemon and lime trees are producing very well, so I am sure some lemon and lime juice will be delicious on the pork. For whatever reason, my orange tree is not producing very well this late in the summer, so if i want an orange, I will have to step over to my neighbors yard, and get one off of his tree. He is cool with that.

I am certain that the beach will be very nice for laying out in the afternoon after we are all done with dinner. The sand is so soothing to my feet.

I hope you are having a great time in Wichita Falls.

glenn

Derek Simonds
08-09-2010, 07:44 AM
Me thinks Glenn might be enjoying himself a little out west.

Derek Weaver
08-09-2010, 10:45 AM
If I remember right, Glenn's in my hometown now of Pleasanton, or elsewhere in the Tri-Valley area.

I can confirm that every word he typed is the truth if that is the case.

Arien Malec
08-09-2010, 10:58 AM
The gym is in Danville, I believe. And yes, that's what life is like all the time in California... Except for the vegans, but they suffer no matter where they are.

Gant Grimes
08-09-2010, 01:28 PM
Nice scene, Glenn. I could stand to throw some food down with Donny.

This was my cook last weekend:

http://www.70sbig.com/wp-content/uploads/2010/08/IMG_3185.jpg

Gant Grimes
08-09-2010, 01:38 PM
Sunday:

Threw with Phil Stevens. In return for making me feel small and weak, he helped me with Braemar stone, WFD, and hammer. Thanks, man.

***

Today:

Shoulders sore from yesterday. A decent Monday workout.

1) snatch, work to heavy single
60, 70, 80, 85, 85, 90

2) squat, work to heavy triple
120, 140, 160, 180

3) bench, work to heavy triple
225, 245, 265
That's all the shoulders would allow, so I put it up.

4) One-arm snatched 50kg. Tried 60 but had to rack it and jerk it.

Kevin Perry
08-09-2010, 04:06 PM
you made me hungry again Gant. Need more steak.

glennpendlay
08-09-2010, 09:37 PM
Thats some good looking meat there Gant. I assume those are pork shoulders? Have you ever tried marinating pork in lime? I've heard it was good but never tried it before, but finally did recently because I found myself with a large surplus of limes. If you have never tried it, you really should, inject it and/or marinate it, makes very tasty pork.

By the way, have you ever tried Kayaking? I know you like to get exercise outdoors when its nice out. I went Kayaking at a big lake Sunday afternoon, William absolutely loved it, and I bet your rug rat would also, plus one of the most exhausting shoulder, arm, upper back, and abdominal workouts that I have ever had.

And Derek, since you used to live here, did you ever go to Del Valley regional park? Near Livermore? Been here almost a year and its only 30 minutes from my house and I just now discovered it. Absolutely beautiful place as you know if you ever went there.

Derek Weaver
08-09-2010, 11:15 PM
Yup, been out there. I still live in Pleasanton. I actually moved out West from Coppell, TX. Went to college up in Sonoma State, and am back in Pleasanton for at least a while.

Del Valle is awesome. I often forget how amazing this area is to live in. There's a few hiking trails that you can check out as well, all within 90 minutes or so. I'll get more information on them if you're interested.

glennpendlay
08-10-2010, 12:28 AM
Major thread hi-jack in progress, but...

I had thought that you used to live here but didn't anymore! If you are here, you should stop by the gym sometime.

I loved even the view driving out there, driving through the hills with all the vineyards all over them... And when your out on the lake looking east out into those huge beautiful hills (or small mountains I guess) its really cool I havent fished there yet, but everyone said the rainbow trout are really easy to catch on the north end of the lake.

I had been thinking about going to either Lake Tahoe or to Santa Cruz to the beach next weekend, but now I think I might rather just go to Del Valle and do some laying out on the beach/swimming then some more kayaking.

ok... now back to Gant's training....

When i comes to hiking, most of what I have done since I have been here has been at Mt. Diablo, since the base is like 15 minutes from my house, there is some really great hiking there. If you know of other similar places close, I would love to know about them. The view from high up on Mt. Diablo is awesome. Did you know that from the top of Mt. Diablo you can see the second most square miles of land as from anywhere in the continental USA? I forget where the first place mountain is, but I think its in the Sierra Nevadas.

Derek Simonds
08-10-2010, 03:12 AM
I have a meeting in Freemont CA next week on Tuesday or Wednesday so I will be flying in for 24 hours. I expect to see all this awesome weather...

glennpendlay
08-10-2010, 10:06 AM
I have a meeting in Freemont CA next week on Tuesday or Wednesday so I will be flying in for 24 hours. I expect to see all this awesome weather...

Now I am confused. Do you presently live in Pleasanton or the surrounding area?

Derek Weaver
08-10-2010, 11:17 AM
Now I am confused. Do you presently live in Pleasanton or the surrounding area?

Haha. Different Dereks. He's Simonds = Orlando area I think.

Me, Weaver = Pleasanton

I do remember something to the effect regarding Mt. Diablo. When I was still a Boy Scout, we would hike up there a couple times per year. I know that there's a really great hiking trail in the Mt. Tamalpais area. A college friend of mine takes his soon to be wife and daughter out there almost every weekend.

I'll look up some of the trails I've been hearing about and send them along to you Glenn.

Derek Simonds
08-10-2010, 03:44 PM
Now I am confused. Do you presently live in Pleasanton or the surrounding area?

Yep two different Derek's. I live in DeLand FL which is between Orlando and Daytona. I get to travel for my job and that is how I ended up in TX the night I trained with Gant and Glenn at the YMCA.

I am trying to get flights booked right now for CA and will let you know if I am coming west for sure.

glennpendlay
08-10-2010, 04:03 PM
wow. I know you guys are different people... just wasnt paying attention. sorry 'bout that.

Gant Grimes
08-11-2010, 01:31 PM
Half-ass day at the gym. Not much sleep and not a big effort day since I'm going to do the 70sBig super total on Saturday.

1) C&J, work up to moderate single with new jerk stance
Worked up to 110. Lots of singles at 90 and 100. I haven't jerked in months because 1) I didn't care to and 2) it hurt my left knee like hell. So I switched today to a right-forward jerk. It felt different more from me sucking than it being a new position.

2) deadlift, work to moderate single
120, 150, 190, 210
210 went up a lot slower than it should have.

3) hammer curlz
32#x15x3

Derek Simonds
08-16-2010, 10:10 AM
Did you find the time to hit the 70's Big super total? I have been waiting and watching to see your numbers.

Gant Grimes
08-16-2010, 12:34 PM
Did I ever. It was a hell of an ordeal, and I made all the mistakes I warned others about. I'll do a writeup on all the missteps I made. Suffice it to say this was exhausting. I was disappointed with snatch and VERY disappointed with squat. The others turned out to be decent considering the circumstances. After 2.5 hours of lifting, I DL 485. I went for 507 for the hell of it. I had it past the knees, and I hit the wall. Dropped it, laughed, and went on my way.

100kg class
BW 99.7kg (weighed 219.75- sweet)

Snatch- 198
C&J- 265
Squat- 397
Bench- 320
DL- 485

Total- 1665

Gant Grimes
08-16-2010, 12:37 PM
Today

Sore and tired from this weekend but needed to start a new cycle of 5/3/1.

1) back squat
280x5
325x5
365x6
Ahhh. Whatever.

2) press
145x5 (oops, should have been 135)
155x5
175x8
Not bad.

3) pullups
12, 9, 8

4) bar dips
16, 12, 12

Derek Simonds
08-17-2010, 06:18 AM
Did I ever. It was a hell of an ordeal, and I made all the mistakes I warned others about. I'll do a writeup on all the missteps I made. Suffice it to say this was exhausting. I was disappointed with snatch and VERY disappointed with squat. The others turned out to be decent considering the circumstances. After 2.5 hours of lifting, I DL 485. I went for 507 for the hell of it. I had it past the knees, and I hit the wall. Dropped it, laughed, and went on my way.

100kg class
BW 99.7kg (weighed 219.75- sweet)

Snatch- 198
C&J- 265
Squat- 397
Bench- 320
DL- 485

Total- 1665

I will be looking forward to the write up. Where did you think you would hit on the snatch and squat?

Gant Grimes
08-19-2010, 08:58 AM
Yesterday

2K row (~9min), 10 min walk on treadmill, 2K row (~9:30), 10 min walk outside.

PM

Taught JJ class. Had small group, so it turned into 1.5 hour of self defense and 30 minutes of pad work. Made up a new tech I dubbed "bone saw."

Gant Grimes
08-20-2010, 01:22 PM
Kind of a boring day.

1) FS, work to heavy single
225, 245, 265, 285, 305, 315, 325, 335
335 was easy. Stopped there because I was on the iron, not bumpers.

2) bench
Warmed up to 215x5, and my left shoulder was still hurting. Did standing press 45#x20x2. Will try to bench again in a month.

3) DL
325x5
375x5
425x6
Left a couple in the tank. I have to coach a 3-hour soccer mini-camp today. Still a solid session.

Gant Grimes
08-23-2010, 12:17 PM
1) squat
315x3
345x3
385x5

2) press
145x3
165x3
185x6

3) p-rows
80kg x 8
90x5
95x5

4) hammer curls
42x12x2
42x15
Had a good bit of swing on the last 3.

Gant Grimes
09-02-2010, 07:45 AM
Been busy.

Last Wednesday

Complex C
Hang Snatch
Overhead Squat
Squat
Good Mornings
Row
Dead Lift

20kgx8, 30x7, 40x6, 50x5, 60x4, 62.5x3, 65x2, 67.5x1

***

Monday (at hotel)
Crappy gym, did a couple sets of 10 on the press thing and lat pulldowns. Ate a large hamburger and had a pint of gelato ice cream.

***
Yesterday- back on track

1) squat
145kg x 5
165x3
185x3

2) press
70kg x 5
80x3
90x3

3) rack pulls
220kg x 5

Derek Simonds
09-02-2010, 12:42 PM
Yesterday- back on track


Just in time for hopefully a long Labor Day weekend filled with BBQ and beer. I know mine will be.

Gant Grimes
09-03-2010, 10:35 AM
Every weekend is filled with beer and BBQ. State law. This looks to be an especially good one.

Quick one today.

1) squat
135x5
185x5
225x5

2) push press, 7x3
135, 155, 175, 195, 215, 235, 195

3) DL
370x5
420x3
470x4

Gant Grimes
09-07-2010, 09:30 AM
Fun weekend with the family.

Sunday. Went to Wichita Mts. Climbed Mt. Scott for a few hours.

Monday. Gave my son his first tennis lesson. Hit with wife for a bit. Went to dojo and wrestled with kids later.

This morning:

1) squat
285x5
330x5
375x6

2) rack pulls
495x3

Kind of a crappy workout this morning. Weights felt heavy.

Gant Grimes
09-09-2010, 08:52 AM
Yesterday

1) PC
100 kg at the top of the minute for 15 minutes
A bit light, but I hadn't done these in awhile. Move to 105 or 110 next.

2) 5 rounds
10 2-hand LCCJ @ 24kg
5 tuck 360s on rings
8 weeks out. Conditioning sucks.

Gant Grimes
09-14-2010, 08:06 AM
Fri Sep 10- Damn near dead from Wed. workout, Wed. JJ, Thurs wrestling, and Thurs judo.

1) complex A
40kg x 3
50kg x 3
60kg x 3

2) DL
150kg x 5
170x5
195x8
This was a beatdown. I was sitting down between sets I was so beaten down. 430# for 8 was a nice end to the week.

***
Yesterday

Did some performance pre-tests for a new thing I'm doing.

BW= 218
Rest HR= 53

1) 10 second push-ups
15

2) triple jump (3 standing broad jumps, continuous)
26' 2.5"

3) max pushups
35
That really really sucked. That's a reflection of no bodyweight training in the last year.

4) 2 minute situps
67
Ditto above.

5) Max pullups
17
Can't complain.

6) 5 rep max squat
(120kg x 3)
(160x3)
180x5
Hell yeah. 397# x 5 was a good result.

7) 2400m row (in lieu of 1.5 mile run)
9:48
Avg HR: 170
HR at finish: 176
HR after 60 seconds: 152

Haven't been on the C2 in awhile. Form and plan were off. I kicked way too early.

Derek Simonds
09-14-2010, 09:41 AM
Fri Sep 10- Damn near dead from Wed. workout, Wed. JJ, Thurs wrestling, and Thurs judo.

***
Yesterday

Did some performance pre-tests for a new thing I'm doing.[/I]

Sounds like a great last week. Allen and I got it as well. I was going to do mine on Saturday. I am very interested in the numbers side of this along with how it pans out longer term. I have been talking myself into the run for the last week and just can't get motivated by it but I am going to do it and see what happens. I will post my numbers when I complete it.

Gant Grimes
09-14-2010, 11:52 AM
Sounds like a great last week. Allen and I got it as well. I was going to do mine on Saturday. I am very interested in the numbers side of this along with how it pans out longer term. I have been talking myself into the run for the last week and just can't get motivated by it but I am going to do it and see what happens. I will post my numbers when I complete it.

Sounds good. MMA's conditioning demands are quite different than judo's, but it will be an interesting experiment. I just can't run anymore, so it will have be rowing.

Gant Grimes
09-15-2010, 12:55 PM
1) 5 min. KB snatch @ 24kg
94

2) power clean, 110kg on the minute for 10 minutes

3) hammer curls
42#x12x3

Gant Grimes
09-20-2010, 01:52 PM
1) squat: 531 day
150x5
170x3
190x3
419# for a triple was a nice surprise.

2) 21-15-9
* 37#DB presses
* bar dips
* push ups
Similar to J.T. but much easier. Need to get back to BW exercises.

Gant Grimes
09-22-2010, 01:04 PM
TSC

BW= 220

Deadlift: 485, 502, 518
Pullups: 20
KB snatch (24kg): 105

Dave Van Skike
09-22-2010, 02:40 PM
nice pulling.

Gant Grimes
09-22-2010, 02:48 PM
nice pulling.

Thanks. I didn't set up well and had the very non-tactical rounded back (oh nooos!).

I'm already looking blockier.

Dave Van Skike
09-22-2010, 03:36 PM
that's the key, round back and blocky. it's all the rage.

David Boyle
09-22-2010, 05:56 PM
Beast'n.

Gant Grimes
09-28-2010, 09:41 AM
Yesterday.

Prowler work. Lots of 20m sprints with 40-90kg. High and low positions.

Got ambitious and tried a 400m with 40kg. The first 60m were fine. Then it sucked. It took around 5 minutes. Ground beef and whey are not good coming up.
***

This morning.

5K row (first one in awhile)
21:01
(2:06 avg 500)
AHR= 170

Arden Cogar Jr.
09-28-2010, 12:36 PM
You are a machine. I can't imagine 400m with a Prowler. Sweet Jesus. Well done. Even with the Pukie.

All the best,
Arden

Joe Hart
09-28-2010, 01:08 PM
Fri Sep 10- Damn near dead from Wed. workout, Wed. JJ, Thurs wrestling, and Thurs judo.

1) complex A
40kg x 3
50kg x 3
60kg x 3

2) DL
150kg x 5
170x5
195x8
This was a beatdown. I was sitting down between sets I was so beaten down. 430# for 8 was a nice end to the week.

***
Yesterday

Did some performance pre-tests for a new thing I'm doing.

BW= 218
Rest HR= 53

1) 10 second push-ups
15

2) triple jump (3 standing broad jumps, continuous)
26' 2.5"

3) max pushups
35
That really really sucked. That's a reflection of no bodyweight training in the last year.

4) 2 minute situps
67
Ditto above.

5) Max pullups
17
Can't complain.

6) 5 rep max squat
(120kg x 3)
(160x3)
180x5
Hell yeah. 397# x 5 was a good result.

7) 2400m row (in lieu of 1.5 mile run)
9:48
Avg HR: 170
HR at finish: 176
HR after 60 seconds: 152

Haven't been on the C2 in awhile. Form and plan were off. I kicked way too early.

Giving Joel Jameson a swing?

What wild hair did you get? 400m with the prowler. Holy crap. Nice though.

Dave Coughlin
09-28-2010, 05:29 PM
I was just thinking about doing a 400m prowler tomorrow; reading your log just about seals it for me now. Be expecting some lunchtime profanities coming your way tomorrow, as a result.

I love the 419x3 back squat BTW....

What's going on with the performance testing stuff? I'm always curious as to when you start doing something different.

Any Orlando trips on the books for the new fiscal year?

I'm putting off my first Highland Games until January, in which I hope to get Derek committed also. Last weekend, I tried my first Strongman comp and took third in the Novice category! I would have done better if not for that damned 250# (in each hand) farmers walk. The only guy without a belt in the whole group, zero time around the implements, and just three full cycles of 5/3/1...not too shabby. We'll have to see about doing it again.

Gant Grimes
09-28-2010, 10:26 PM
Giving Joel Jameson a swing?

What wild hair did you get? 400m with the prowler. Holy crap. Nice though.

Yeah. I have a trial that's going to get in the way, though.

Not really a wild hair with the prowler. I was just pushing and thought, what the hell, 400m doesn't seem that far. It was stupidity more than anything. Of course I was disappointed with my performance, so I'll be doing it again.

Gant Grimes
09-28-2010, 10:29 PM
I was just thinking about doing a 400m prowler tomorrow; reading your log just about seals it for me now. Be expecting some lunchtime profanities coming your way tomorrow, as a result.

I love the 419x3 back squat BTW....

What's going on with the performance testing stuff? I'm always curious as to when you start doing something different.

Any Orlando trips on the books for the new fiscal year?

I'm putting off my first Highland Games until January, in which I hope to get Derek committed also. Last weekend, I tried my first Strongman comp and took third in the Novice category! I would have done better if not for that damned 250# (in each hand) farmers walk. The only guy without a belt in the whole group, zero time around the implements, and just three full cycles of 5/3/1...not too shabby. We'll have to see about doing it again.

It's for some MMA conditioning testing (judo conditioning really isn't that similar to MMA, but it's better than nothing, which is what I've been doing.

Nice job on the SM! No trips planned yet, but they will be coming for sure.

Gant Grimes
09-28-2010, 10:30 PM
You are a machine. I can't imagine 400m with a Prowler. Sweet Jesus. Well done. Even with the Pukie.

All the best,
Arden

Not a machine, just stupid. 40kg...seemed so light. 400m...seemed so short.

Geoffrey Thompson
09-29-2010, 07:28 AM
I liked your rowing video.

Gant Grimes
09-29-2010, 03:07 PM
Thank you, sir. For those who haven't seen my take on rowing, click here:
http://www.youtube.com/watch?v=I4AREh_tRkU

Today:
Complex A, triples
40, 50, 60, 70, 80

Lapped the 230# stone a few times. Picked up the 280# once.

Lessons learned
1. Tacky makes all the difference (thanks, Dave).
2. A little bit of tacky goes a long way (thanks for nothing, Dave).

Dave Coughlin
09-29-2010, 03:13 PM
I now echo your sentiments re: Tacky. Ruined a pair of shorts and a t-shirt for me at the SM. I got up the first stone on the second attempt without tacky, and then grabbed some from the next guy up. Putting baby oil on the tacky is a great way to get it off your hands; however, not so much for getting tacky off your clothes.

Gant Grimes
10-04-2010, 02:25 PM
Deload/srew-off week over. Back to work.

1) squat
132.5kg x 5
155x5
175x6

2) rack pulls
225kg x 5

Brian Negrotto
10-06-2010, 01:26 AM
I'm basing my programming off of your Hybrid model, been following along with your log for a while now, too. Was curious as to why you prefer hammer curls over barbell curls for an assistance movement. Also, with weighted pull-ups, do you believe 3x5 is and effective rep/set scheme or would you recommend something different. Thanks a lot, enjoying the hell out of the workout.

Gant Grimes
10-06-2010, 07:48 AM
I'm basing my programming off of your Hybrid model, been following along with your log for a while now, too. Was curious as to why you prefer hammer curls over barbell curls for an assistance movement. Also, with weighted pull-ups, do you believe 3x5 is and effective rep/set scheme or would you recommend something different. Thanks a lot, enjoying the hell out of the workout.

Hammer curls feel better on my wrists, I get a little more ROM, and it's one of the few instances where I get to use DBs. It's not that big of a deal, as it's assistance work. I don't think I've curled in three weeks.

3x5 is fine for weighted pullups. You can alternate that with 3xmax or 3x15 (plus whatever weight you need to limit it to 15). Remember to factor in your own bodyweight to what you're doing on weighted BW stuff (sounds weird), e.g. 200 lbs. BW + 90 lbs. weight = 290 lbs. weighted pullup. It obviously won't affect linear progression, but it can come into play if you switch to percentage-based routines, especially if your BW fluctuates.

Gant Grimes
10-08-2010, 01:18 PM
Sucky workout today. Right hip flexor is really sore.

1) press
40kg x 10 x 10
Tried something different. Kinda stupid.

2) DL
155x5
175x5
200x5

3) windshield wipers
3 sets

Gant Grimes
10-11-2010, 01:00 PM
3's week

1) squat
142.5kg x 3
165x3
185x5

407#x5 made me happy. A PR set of 5. I was also ahead of schedule, so I decided to hit a few power cleans (I haven't done these in several weeks).[/I]

2) power clean, singles
70, 90, 110, 120, 125 (PR)
130 miss x 4
Oh well.

3) rack pull
230x1
I was expecting 3, but it was TFH. Dang.

Leon Robotham
10-13-2010, 07:18 AM
Hey Gant

Started catching up with the posts on 70s big that i've missed since being away on holiday. I've got to say that your rowing video almost made me piss my pants, it was hilarous!

More like that please :)

Gant Grimes
10-14-2010, 12:27 PM
Thanks. I have another idea, but it will have to wait a few weeks until I am done with a trial.

Yesterday
1) PSN
Worked up to 92.5. Failed at 95.

2) PC
Worked up to an easy 120. Failed at 125 multiple times.

3) press
Doubled an easy 90. Failed at 100.

Today
Wrestle with the heavies.

Dave Van Skike
10-14-2010, 11:19 PM
you are a squatter now!


solid work. especially during a trial.

Gant Grimes
10-15-2010, 02:53 PM
Warmed up with a few complexes.

1) DL
160x3
187.5 x 3
212.5 x 6
468#. My shoes were in the shop, so I went BF. Couldn't feel much difference.

Didn't feel like doing much else. Hell, I didn't NEED to do anything else. So...

2) hammar curlz
Ran the rack starting with 37#x15. Oh yeah.

Leon Robotham
10-18-2010, 01:27 PM
Cool. Looking forward to the next bout of heavyweight entertainment. :)

Leon Robotham
11-04-2010, 06:50 AM
Hey Gant

Do you have any experience with running a judo/BJJ club through starting strength while still training heavily on the mats?

Gant Grimes
11-17-2010, 07:22 AM
Hey Gant

Do you have any experience with running a judo/BJJ club through starting strength while still training heavily on the mats?

Leon, I just saw this. Shoot me an email with specific questions.

Gant Grimes
11-17-2010, 07:29 AM
I was in Utah for a month trying a case in federal court. Our trial was right next door to the Mitchell guy who kidnapped Elizabeth Smart. He is a nasty looking guy who deserves to be split with a hatchet.

I had a set of rings, a sandbag, and Bas Rutten's Thai Boxing workout. I did a lot of bodyweight stuff that wasn't worth writing down. The worst part was seeing my traps slowly disappear everyday.

But I'm back now. I plan to take 2-3 weeks ramping back up to my last 531 cycle.

Yesterday

1) squat
5x5, worked up to 140kg on last set, no belt

2) jerk supports
5x5, worked up to 120kg on last set

3) rack pulls
405x5

Derek Simonds
11-17-2010, 05:07 PM
Glad you are back! I hate to see good traps go to waste.

Leon Robotham
01-07-2011, 06:46 AM
I was in Utah for a month trying a case in federal court. Our trial was right next door to the Mitchell guy who kidnapped Elizabeth Smart. He is a nasty looking guy who deserves to be split with a hatchet.

I had a set of rings, a sandbag, and Bas Rutten's Thai Boxing workout. I did a lot of bodyweight stuff that wasn't worth writing down. The worst part was seeing my traps slowly disappear everyday.

But I'm back now. I plan to take 2-3 weeks ramping back up to my last 531 cycle.

Yesterday

1) squat
5x5, worked up to 140kg on last set, no belt

2) jerk supports
5x5, worked up to 120kg on last set

3) rack pulls
405x5

I remember reading that story over here in the UK, did't he get jailed for that?

Was popping in to say hello, happy new year and to ask how your training experiment was coming along with the addition of some of Joels principles?

Hope you're well mate.

P.S. That Bas Rutten workout is hilarious, well his voice is. We used to use that every now and then during my Muay Thai days, I couldn't help but chuckle when he calls out the commands.

Have you ever seen his self defence vids? The dude is crazy!

Gant Grimes
01-11-2011, 04:54 PM
Yeah, Bas is nuts. It's a nice distraction from grappling. I get a nice workout, and I don't have to put much thought into it.

I posted my updates re: Joel Jamieson in the fighting forum.

I largely retired from the Internets in November while I was in Utah. I liked it so much. I probably won't update this thread again because I'm just doing whatever the hell I feel like doing in the gym. Thanks, all, for reading.

Leon Robotham
01-12-2011, 07:43 AM
Yeah, Bas is nuts. It's a nice distraction from grappling. I get a nice workout, and I don't have to put much thought into it.

I posted my updates re: Joel Jamieson in the fighting forum.

I largely retired from the Internets in November while I was in Utah. I liked it so much. I probably won't update this thread again because I'm just doing whatever the hell I feel like doing in the gym. Thanks, all, for reading.

Shame to see you leave, but I understand completely.

Keep having fun!

matthew brewster
01-12-2011, 11:21 AM
All the best Gant