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Barney Ring
09-08-2009, 07:05 PM
This will be my progress log.

Current stats:
41 y/o; 175#

Approx. 1 rep maxes in pounds
Deadlift 365
Back squat 275
Overhead press 175

Crossfitting for 4 years, last year has been more of MEBB which what I am doing currently. Recently diagnosed with an overactive pituitary gland which is depressing my thyroid gland. Now on synthetic thyroid.

I have been stagnant as far as progress for about a year, my doctor thinks it is under recovery because of the thyroid condition. One week on the meds and I feel strong again, hence the log.

Anyways, now that my dirty laundry in public here's todays workout:
Deadlift
5-5-3-3
185-225-275-315

7 rounds of:
10 pullup
10 knees to elbows
10 pushup
10:04

Barney Ring
09-09-2009, 04:30 PM
September 9, 2009
Back Squat
5-5-5-3-3-3
135-185-205-225-245-X

Failed on last rep of 245, teardrop shaped muscle inside of right kneecap=sharp pain that left me unable to walk correctly for about 3 minutes.

Attempted metcon of
Thrusters on the minute by the minute @ 95
did 3 rounds before stopping due to knee pain.

This sucks, 245 felt easy up to the knee thing. I was going to attempt 275 for the last set.

So, ice and rest for the knee for a couple days. Funny thing is right now air squats produce no pain at all.

Anybody know the proper name of that muscle and what to do to prevent it again.

Steven Low
09-09-2009, 05:31 PM
Wait, actual "tear drop" muscle (aka rectus femoris -- yes, google this)... might be cramping/tight.

You might be referring to vastus medialis, but that's not technically the "tear drop" muscle.

May or may not be cramping or tight.. might have some maltraction there or something. Can't tell really need more info to even make a decent guess.

Barney Ring
09-09-2009, 05:41 PM
After googling, it is the vastus medialis. The pain is sharp right at the insertion point at the knee. Doesn't feel like a cramp, the pain is at its worst at full flexion, reduces goes away at extension.

Thanks for any advice you have Steven.

Steven Low
09-09-2009, 07:21 PM
Sounds like a strain or something of that nature.

I'd massage, rest and ice. If it doesn't resolve within a week might be a good idea to see a doc about it

Barney Ring
09-10-2009, 09:20 AM
September 10, 2009
Morning Metcon
5 rounds of
Left hand DB Overhead Lunge 25 ft.
Right hand DB Overhead Lunge 25 ft.
21 Burpees
Used 30# dumbbell

14:23

Could have been faster, slowed down anticipating knee pain. No pain today.

Will some weighted pullups this afternoon.

Barney Ring
09-10-2009, 05:31 PM
Sep 10, 2009
Afternoon
5 sets 5 reps Weighted pullup
bwt, 35, 40, 45, 50

Just because.

Barney Ring
09-12-2009, 06:43 AM
September 12, 2009
Push Press
3-3-3-1-1-1
135, 145, 155, failed 185 x 3 attempts=suck
Usually can shoulder press this weight but knee felt odd.
Did 1 x 175 just to end on positive

Helen on a Boat
3 rounds
500M row
21 swings @ 24kg
12 pullups
12:36

Barney Ring
09-14-2009, 04:59 PM
September 14, 2009

Deadlift
1-1-1-1-1
275-315-325-345-365 (f)
Got excited because 345 felt easy, should have only jumped 10#

4 Rounds
35 box jump @ 24"
50 ft. flying burpee
9:55

Barney Ring
09-15-2009, 05:28 PM
September 15, 2009
Weighted Ring Dips
5-5-5-3-3-3
bodyweight, 35, 45, 60, 75,75
First time with these, liked them better than bench press for sure

4 rounds
400M run
50 squats
with 20# vest
14:54

Barney Ring
09-17-2009, 10:23 AM
Trying out a new direction of training. Today's WO courtesy Rob Shaul at militaryathlete.com

WU:
5 rounds
Mini Leg Blaster (10 squats, 5 lunges/leg, 10 striders, 5 jumping squats
5 Clapping pushups
1 hip mobility series

Workout:
10 rounds every 2 minutes do BB complex of:
6 Deadlift
6 Bent over row
6 Hang power clean
6 Back squat
6 Push press
6 Front squat

I used 65# and was smoked.

then:
5 rounds of
200M run
15 weighted situp @ 45#
10 slasher to halo @ 25#
20 back extension
5 knees to elbow

Holy f%$k, talk about volume.

10

Barney Ring
09-18-2009, 05:12 PM
September 18, 2009
Warm up:
10-1
Hang power clean and press @ 65#
Shoulder dislocates
Overhead squat with PVC

1. 5 rounds of: Deadlift @ 185 followed immediately by 5 standing broad jumps
30 second rest between rounds

2. 5 rounds of: Bench press @ 155 followed immediately 5 clapping pushups
30 second rest between rounds

3. 5 rounds of: Front squat @ 115 followed immediately with 5 squat jumps
30 second rest between rounds (front squats should have been 155 but knees protested very loudly)

4. 5 rounds of: Push press @ 135 followed by 5 whip smash
30 seocnd rest between rounds

In all rounds no rest between weighted exercise and followup.

Another Military Athlete workout scaled to meet time contraints.

Barney Ring
09-29-2009, 08:40 AM
September 29, 2009

Took a few days off.

Warm up
3 rounds
20 kb swings @ 16kg
1 mini leg blaster
10 shoulder dislocates
10 wall slides

Sumo Deadlift
1-1-1-1-1
Never done them except super light in association with the high pull in Crossfit.
Got up to 275 easy, 315 eluded me twice. Felt more like technique than strength.

20-2 Handstand pushups
2-20 L pull ups
Alternate by twos

25 and change, way too long.

Barney Ring
09-30-2009, 04:56 PM
September 30, 2009

Crossfit Classic

Angie
100 of each
Pullup
Pushup
Situp on abmat
Squat

17:52

Barney Ring
10-01-2009, 10:12 AM
October 1, 2009

3 rounds
50 squats
7 muscle ups
10 sandbag cleans @ 80#

Was going to do Fight Gone Better but sick child prevented me from getting any gym time. So stayed home and improvised.

Barney Ring
10-03-2009, 06:35 AM
October 3, 2009
Swinging Michael
3 rounds
800M
50 situps
50 kb swings @ 24kg

27:01

Military Athlete programming starts Monday.

Barney Ring
10-05-2009, 10:49 AM
October 5, 2009

WU:
3 rounds
Mini Leg Blaster (10 squats, 5 lunges/leg, 10 striders, 5 jumping squats
5 Clapping pushups
1 hip mobility series

Workout:
8 rounds every 2 minutes do BB complex of:
4 Deadlift
4 Hang power clean
4 Front squat
4 Push press
4 Back squat

Used 95#

then:
3 rounds of
200M run
15 weighted situp @ 45#
10 cross chops/side @ 16kg
20 stiff legged deadlift @ 65#
5 knees to elbow

11:14

Barney Ring
10-06-2009, 08:52 AM
October 6, 2009

Warm up:
10-1
Shoulder dislocates
Hang power clean and press @ 45#
Overhead squat @ 45#

1. 5 rounds of: Deadlift @ 185 followed immediately by 5 standing broad jumps
30 second rest between rounds

2. 5 rounds of: Bench press @ 150 followed immediately 5 clapping pushups
30 second rest between rounds

3. 5 rounds of: Front squat @ 150 followed immediately with 5 squat jumps
30 second rest between rounds

4. 5 rounds of: Push press @ 135 followed by 5 slam ball @ 20#
30 seocnd rest between rounds

Yeah, yeah, yeah

Barney Ring
10-08-2009, 12:49 PM
October 8, 2009

Warm up:
3 Rounds
50 ft Overhead Lunge Walk holding 45#
10x plank walk up
5x Pull ups

Training:
(1) 4 Rounds
300m Shuttle every 2:30

********* Rest 5 minutes ************

(2) 10 Rounds
30 seconds burpees
30 seconds rest

(3) 3 Rounds
90 second ab bridge complex (30 sec. side, 30 sec. front, 30 sec. other side)
Hip Mobility Drill


Then:
A few rounds of BJJ sparring just to whip me completly

Barney Ring
10-09-2009, 08:19 AM
October 9, 2009

Warm up:
20-15-10-5
Box Jumps Push ups

Training:
(1) 3 Rounds
8x Front Squat @ 50% bodyweight
50 step ups, unweighted, to a 20" box
30 seconds rest

******* Rest 2.5 minutes ************

(2) 3 Rounds
8x Power Cleans @ 50% bodyweight
Run 400m
30 seconds rest

Used 95# @ bwt of 175#

Barney Ring
10-10-2009, 09:57 AM
October 10, 2009

Warm up:
5 minute Turkish Getup @ 16kg

Training:
(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Thrusters @ 95#
Weighted Situps @ 45#
Swings @ 24 kg

(2) 4 Rounds
10x Box Jumps
10x Dips
5x Pull ups (Strict)
8x Jingle Jangles

This session took right at an hour.

Barney Ring
10-12-2009, 08:51 AM
October 12, 2009

Warm up:
3 Rounds
Mini Leg Blaster
10 Dislocates
5 Pullups

Training:
(1) 8 Rounds
3x Clean & Press (increase weight each round until 3x is hard, but doable)
5x standing broad jumps
Hip Mobility

(2) 8 Rounds
3x Dead Lift (increase weight each round until 3x is hard, but doable)
5x DB or KB Floor Press @ 50% bodyweight
3x dislocates

Up to 135 on the clean and press (press was limiting factor)
Up to 255 on deadlift

Barney Ring
10-14-2009, 09:08 AM
October 14, 2009

Warm up:
8 Rounds
5x Burpees
Instep Stretch

Training:
(1)10 Rounds
1x Barbell Complex every 1 minute, 50 seconds @ 95#
Barbell Complex= 5 x Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

(2) 6 Rounds
5x Pull ups (weighted @ 15#)
8x Dips (weighted @ 25#)
15x Push ups

Barney Ring
10-16-2009, 10:27 AM
October 16, 2009

Warm up: 5 Rounds
5 x Hang Squat Snatch + Overhead Squat @ PVC
5 x Pull up

(1) 6 Rounds
300m Shuttle every 2 min 30 seconds

***** Rest 5 Minutes *****

(2) 12 Rounds
30 seconds burpees
30 seconds rest

(3) 5 Rounds
10x Weighted Situp @ 45#
10x Good Mornings @ 55#
Hip Mobility

Then 7 x 3 minute rounds BJJ sparring.l

Now three rest days.

Barney Ring
10-20-2009, 10:24 AM
October 20, 2009

Warmup
10-9-8-7-6-5-4-3--2-1
Squat Jump
Feet Elevated Pushups
Stiff Legged Deadlift @ 45#

Training:
(1) 8 Rounds
3x Power Clean (increase load each round until 3x is hard, but doable)
used 95, 115, 135, 155 x 2, 145 x 3
15 plank walk up
Frog Stretch

(2) 5 Rounds for time
10x Goblet Squats @ 45# + 6x Jingle Jangle
5x Pull ups @ 15#
10x Dips @ 15#
5x Shoulder Dislocates

took about 12 minutes

Then one hour of BJJ sparring.

Barney Ring
10-21-2009, 10:39 AM
October 21, 2009

Warm up:
3 Rounds
Mini Leg Blaster
15x Swings @ 25#
30/5/30
(30 sec side bridge, 5 pushups, 30 sec side bridge)

Training:
(1) 7 Rounds
8 x Front Squat @ 65% bodyweight (used 115#)
50 step up, unweighted
30 sec. rest

(2) 7 Rounds
8 x Push Press @ 50% bodyweight (used 95#)
Run 200M
30 sec. rest

bodyweight 177#

Barney Ring
10-22-2009, 10:01 AM
October 22, 2009


Warm up:
5 Rounds
10 x Jumping Squat
8 x Push Up
5 x Pull Up

Training:
1) 5 Rounds for time
5 x Curtis Ps @ 95# (1 Curtis P=hang squat clean, lunge right, lunge left, push press)
10 x Weighted Situp @ 45#
1 x Rope Climb 15 ft.
5 x Clapping Pushup
200M

24:34

2) 3 Rounds
Hip Mobility
Frog Stretch
10 x Good Mornings @ barbell

Barney Ring
10-23-2009, 02:24 PM
October 23, 2009

One hour walk with dog, mix of trail and road with 40# pack.

Approx. 4 miles which if memory serves is road march pace from my old infantry days. Nothing toughens the legs or soul like a road march.

Barney Ring
10-25-2009, 11:20 AM
October 24, 2009

Warm up: 5 Rounds
Mini Leg Blaster
5x Clapping Pushups
Hip Mobility Drill

Training:
(1) 8 Rounds
1x Barbell Complex every 1 minute, 40 seconds

(2) 8 Rounds
10x Knees to Elbows
10x Stiff Legged Deadlift @ 45#
10x Seated Russian Twists @ 25#

Barney Ring
10-26-2009, 05:34 AM
October 26, 2009

Warm up: 10-9-8-7-6-5-4-3-2-1
Hang power clean & press @ 65#
Stiff Legged Deadlift @ 45#
Dislocates

Training:
(1) 5 Rounds
8x Dead Lift (increase weight each round until 8x is hard, but doable) last two rounds at 185#
6x Jingle Jangles
15 Plank Walk Up

(2) 5 Rounds
8x Push Press (increase weight each round until 8x is hard, but doable) last three rounds at 100#
8x Clapping Push Up
5x KTE

Going to roll BJJ later.

Barney Ring
10-27-2009, 09:23 AM
October 27, 2009

Warm up:
3 Rounds
Mini Leg Blaster
7 Pullups
Hip Mobility

Training:
(1) 8 Rounds
300m Shuttle every 2:20

(2) 12 Rounds
30 seconds burpees
30 seconds rest
(managed a high of 10 and a low of 7)

(3) 5 Rounds
10x Weighted Situps @ 45#
10x Stiff Legged Deadlift @ 45#
5x Slasher to Halo @ 35#
Instep Stretch

Barney Ring
10-29-2009, 02:17 PM
Octobter 29, 2009

Wasn't going to do this one. House fire last night from midnight to about 3 am plus two more nuisance runs made for no sleep. Beat down from the start. Anyway:

Warm up:
3 Rounds
25 squats
10 Pushup
5 Knees to Elbows

Training:
(1) 50 "Rob Shauls" @ 45# barbell
1x Rob Shaul = 4x lunge steps + 5 push presses
(these are named after the Mountain Athlete guy and they suck)

(2) 5 Rounds
8x Pull Ups
20x weighted situps @ 45#

Barney Ring
10-30-2009, 08:51 AM
October 30, 2009

Warm up: 5 Rounds
10x Wall Balls @ 20#
10x Swings @ 16 kgm 24 kg, 32 kg, 2 x 16 kg
Frog Stretch

Training:
(1) 5 Rounds for Time
10x Thrusters @ 95#
5x Pull ups (Strict.

******* Rest 5 Minutes ********

(2) 10 Rounds
30 Seconds Jingle Jangles
30 Seconds rest

(3) 5 Rounds
10x KTE
10x Stiff Legged deadlift @ 45#
5x plate half moons @ 45#
10x Weighted Situp @ 45#
10x dislocates

Barney Ring
10-31-2009, 02:20 PM
October 31, 2009

Warmup:
3 Rounds
100 Rope Jumps
25 flutter kicks (4 count)
25 mountain climber (4 count)

Training:
4 Rounds
800M
25 Pull up
50 Push up
75 Squat

Barney Ring
11-02-2009, 09:34 AM
Nov. 2, 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable) (finished @ 75#)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1) (finished @ 115#)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2) (finished @ 125#)
Prisoner Stretch


Notes:
Weights on movements down, but volume up (except for hang snatch; first time with movement)

Definetely have to keep moving to finish in an hour, rest taken during stretches about 30 secs.

Barney Ring
11-04-2009, 08:14 AM
November 4, 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press - up to 185 then down to 170 for last two sets
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip - up to 25#
6x Weighted Situps @ 45#

(3) 8 Rounds
3x Weighted Pull up - up to 25#
5x Seated Russian Twist @ 20#

Barney Ring
11-06-2009, 04:43 PM
Nov. 6, 2009

3 Rounds
50 Box Step ups
10/side Cross Chops @ 16kg
10 dislocates

Training
Cindy
AMRAP in 20 minutes
5 pullup
10 pushup
15 squat

Did 20 to 22 rounds; lost count

Barney Ring
11-10-2009, 10:39 AM
November 10, 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat (up to 75#)
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press (up to 125#)
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean (up to 145#)
(Start at ending weight of 2)
Prisoner Stretch

Barney Ring
11-10-2009, 10:48 AM
Nov. 10 followup

Wasn't going to train today. Went to a building fire last night from midnight to 3 am, so sleep sucked and my body ached.

Thanks to Bexx for showing up and making me unwussify myself.

Barney Ring
11-11-2009, 10:15 AM
November 11, 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard) Up to 200# - 15# increase from last week
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard) up to 40# - 15# increase over last week
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard) up to 40# - 15# increase over last week
5x Seated Russian Twist @ 20# (10x total)

Barney Ring
11-12-2009, 07:46 AM
November 12, 2009

Warm up:
5 rounds
15 swings
15 situps
15 stiff legged deadlifts @ 45#

Skill:
Double Under

Training:
Nasty Girls
3 rounds for time
50 squats
7 muscle ups
10 Hang Power Clean @ 135#

13:10

Barney Ring
11-14-2009, 09:33 AM
November 14, 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat - worked up to 85#
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press - last two rounds @ 145#
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean - last two rounds @ 155#
Prisoner Stretch

Barney Ring
11-16-2009, 06:42 PM
November 16, 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press - last three @ 205#
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip - last four @ 50#
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up - last four @ 50#
5x Seated Russian Twist @ 20#

Barney Ring
11-17-2009, 10:32 AM
November 17, 2009
Warm up:
4 rounds
100 rope jumps
10 dislocates
10 Bend and Reach
Hip mobility

Practice:
Those damned Double Unders

Training:
Split Angie
2 rounds for time 50 of each
Pullup
Pushup
Situp
Squat

16:33

Barney Ring
11-19-2009, 08:29 AM
Nov. 19, 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat - worked up to 95# (this was my pr full snatch weight)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press - last four rounds @ 125#
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean - last two rounds @ 150#
Prisoner Stretch

Weights down in everything but snatch; crappy past couple of days.

Barney Ring
11-20-2009, 09:02 AM
Nov. 20, 2009

Warm up:
3 rounds
5 x dips
10 x pullups
15 x situps
Hip Mobility
10 x dislocates

Skill:
Double Unders

Training:
5 rounds for time
25 Box Jump
25 Burpee
25 Knees to Elbows


Longer Met Con @ 24:22

Barney Ring
11-21-2009, 02:28 PM
Nov. 21, 2009

Warm Up:
3 rounds
Mini Leg Blaster
1 x Rope Climb 15 ft.
Hip Mobility + Frog stretch

Training:
6 Rounds for time
Row 500
25 Situp
25 Back Extension

18:14

Barney Ring
11-23-2009, 09:20 AM
Nov. 23, 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press - fininshed at 210#
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip -worked up to 24 kg but had to drop for last two rounds
6x Weighted Situps @ 65#

(3) 8 Rounds
3x Weighted Pull up - last 3 rounds at 45#
5x Seated Russian Twist @ 20# (10x total)

starting to get bored with this session, also with the lower body one as well. But need to stick with it for three more weeks.

Barney Ring
11-25-2009, 08:06 AM
Nov. 25, 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat - four rounds @ 80#
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press - last four rounds @ 135#
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean - last round 165, 170, 185(f)
Prisoner Stretch

Barney Ring
12-01-2009, 11:38 AM
Dec. 1, 2009

Caught a cold; so took a few days off. Back to it today. Last four weeks of Rob Shaul's Big 24 workouts.

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press - started @ 135 - ended @ 215
20/20/20 Ab Bridge Complex

(2) 8 Rounds
3x Weighted Dip - started @ 16 kg - ended @ 60#
6x Weighted Situps @ 45#

(3) 8 Rounds
3x Weighted Pull up - started @ 16 kg - ended @ 50#
5x Seated Russian Twist @ 20#

Barney Ring
12-02-2009, 08:48 AM
Dec. 2, 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat - Knee pain @ 80# round 5 stpppped there
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press - last four rounds @ 155#
Pigeon Stretch

3) 8 Rounds (DID NOT DO)
3x Hang Squat Clean - last two rounds @
Prisoner Stretch

Stupid right knee pain. Same as before, hasn't hurt in a month. Might be wet, cold weather. Ice and rest.

Barney Ring
12-02-2009, 08:48 AM
Dec. 2, 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat - Knee pain @ 80# round 5 stpppped there
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press - last four rounds @ 155#
Pigeon Stretch

3) 8 Rounds (DID NOT DO)
3x Hang Squat Clean - last two rounds @
Prisoner Stretch

Stupid right knee pain. Same as before, hasn't hurt in a month. Might be wet, cold weather. Ice and rest.

Barney Ring
12-03-2009, 08:33 AM
Dec. 3, 2009

Warm Up:
3 Rounds
15 Box Jump @ 20"
15 KB swings @ 16 kg
5 Knees to Elbows
5 Dislocates

Practice: Headstands

Training:
For Time
25 Squats
25 Pushups
25 Pullups
25 Situps
50 Squats
50 Pushups
50 Pullups
50 Situps
75 Squats
75 Pushups
75 Pullups
75 Situps

26:54

what a suckfest.

Barney Ring
12-05-2009, 09:49 AM
Dec. 5, 2009

3 Rounds
25 x Double Under
15 x Squats
10 x Weighted situps @ 20#
5 x Pullups

Practice:
Double Unders

Training:
5 Rounds
150 ft. Bear Crawl
15 x Burpees
15 x Knees to Elbows

17:53 (wussed out; lame time)

Then some Judo Randori followed by 20 minutes of BJJ sparring

Barney Ring
12-07-2009, 09:42 AM
--------------------------------------------------------------------------------
Dec. 7, 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press - round 6 & 7 @ 225 then dropped to 215
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip - round 6 & 7 @ 68# then drop to 53#
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up - last three @ 60#
5x Seated Russian Twist @ 20#

Barney Ring
12-08-2009, 12:54 PM
Dec. 8, 2009

Warmup:
3 rounds
100 rope jumps
25 step ups 18" box
20/20/20 ab bridge

Practice:
High hang pvc snatch

Training:
Barbara
3 minutes rest between rounds
time minus 12 minutes rest - 21:20

Barney Ring
12-10-2009, 09:11 AM
Dec. 10, 2009

Tried again

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat - Knee pain @ 75# round 4
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press - last six rounds @ 125#
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean - 95# all rounds because of knee
Prisoner Stretch

Stupid right knee pain. Have been rolling IT bands and adductors regularly this week hoping to cure pain in right knee. It seems all I have done is aggravated my right foot's arch right behind the big toe.

I need some advice on how to fix this knee - foot problem if I am going to progress.

Barney Ring
12-11-2009, 06:59 PM
Dec. 11, 2009

Warmup:
5 Rounds
10 Box Jumps
5 Clapping Pushups
5 Knees to Elbows

Training:
AMRAP in 20 min.
10 DB Thrusters x 2 dbs
10 Weighted Situps x 1 dbs
10 Stiff Leg Deadlifts x 2 dbs

Used 35# DBs

8 rounds + 6 deadlifts

Barney Ring
12-14-2009, 07:49 AM
Dec. 14, 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press - last 4 rounds @ 205
5 x Glute Ham situps

(2) 8 Rounds
3x Weighted Dip - last 4 rounds @ 24 kg
6x Weighted Situps @ 45#

Going to do weighted pullups later.

Barney Ring
12-16-2009, 01:26 PM
Dec. 16, 2009

Warm Up:
3 rounds
10 Pullup
10 Pushup
10 Squat
Hip Mobility

Training:
10 Rounds
10 Deadlift @ 135
10 Burpees

21:34

Barney Ring
12-22-2009, 06:19 PM
Dec. 22, 2009
Warmup:
3 Rounds
100 rope jumps
10 squats
10 pushup
10 situp
5 pullup

Training:
(1) Work up to a max single Snatch - 125#(pr)
Pussed out at 135. It was a mistake to do power snatches, lost the nerve to dive under for more weight. It's a pr only because I have never tried 1 rm snatch.

(2) Work up to max single Clean and Push Press - 190#(pr) Used power clean

(3) Work up to max single Bench Press - 235#easy, 255# fell on my chest like a ton. My last bench max was 265, I blame the push presses before bench.

Overall not too bad of a day.

Barney Ring
01-04-2010, 05:55 AM
Jan. 4, 2010

Warmup:
1 Round of
50 jumping jacks
10 squats
10 situps
10 stiff Legged DLs @ 45#
5 pullups
DROM moves

Training:
1)
Deadlift
3 x 5 - 225, 275, 315x 4

2)
3 Rounds for time
10 Hang Power Clean @ 115
10 Pushup
10 Box Jump

4:56

Finisher:
Max Plank Hold all sides
Stopped all at 1 minute, move on to holding on hand instead of forearm

Barney Ring
01-06-2010, 05:41 AM
Jan. 6, 2010

Warmup:
50 jumping jacks
2 Rounds
10 squats
10 situps
10 pushups
5 Deadhang pullups
Then:
DROM moves

Training:
1)
Press
5 x 5 @ 135#
2)
AMRAP in 10 minutes
15 Swings @ 32 kg
15 Burpees
15 Weighted situps @ 45#

2 rounds + 13 situps
KB swings whipped my ass.

Finisher:
5 x 3 Glute Ham Raise

Barney Ring
01-08-2010, 11:31 AM
Jan. 8, 2010

Warmup:
50 jumping jacks
2 Rounds
10 squats
10 situps
10 pushups
5 Dislocates
Then:
DROM moves

Training:
Back Squat
5 x 5 - used 205# (testing right knee; no pain so lift more next time)

7 Rounds
25 Walking Lunges
10 Pullups
8:39

Finisher:
Handstand holds 3 x max against wall
Didn't time just held on til I couldn't any more.

Barney Ring
01-12-2010, 12:48 PM
Jan. 12, 2010

Training:
1)Deadlift
5 x 3; work up to heaviest set of three for the day - 325 x 2 on last set, my deadlift is dissapointing me lately.

2)5 rounds
10 Overhead Squat @ 65
10 Clapping Pushups
8:09

Finisher:
3 x 8 Barbell Goodmornings @ 95

Barney Ring
01-13-2010, 09:49 AM
Jan. 13, 2010

Training:
1)Press
5 x 3 - sets across @ 145

2)Tabata
Box Jumps & Body Rows (Alternate)

Didn't count reps, just worked as hard as able

Finisher:
Max Plank holds all sides
Used 5# on sides and 25# on front plank

Barney Ring
01-14-2010, 10:01 AM
Jan. 14, 2010

Training:
1)Back Squat
5 x 3 @ 245

2)
10-1 Pullup (no kip)
1-10 Elevated Pushup (feet up 18", chest to floor)

Focused on quality not speed

Finisher
3 x 8 Reverse hyper @ 10#

Barney Ring
01-18-2010, 09:09 AM
Jan. 18, 2010
Training:
1)Deadlift
7 x 1 - worked up to 355, heaviest I have DL'd in about 6 months. Got greedy and tried 375 for the big fail

2)3 Rounds
25 Box Jump - 24"
20 Swings - 24 kg kb
10 Pullups (no kip)
1 minute rest

Didn't time rounds, no breaks in middle of rounds

Barney Ring
01-19-2010, 08:01 AM
Jan. 19, 2010

January 18, 2010
1.19.10

Training:
1)Press
7 x 1
worked up to 165; fail at 170

2)20-15-10
Manmaker @ 35# DBS
Weighted Situp @ 45#
14:49

Barney Ring
01-22-2010, 08:56 AM
Jan. 21, 2010

Fooled around with kettlebells. Did 10 min of LCCJ with 16 kg hand switch every 5 reps.

Then some snatches starting at the 16 kg and working up to the 32 kg (left side only, failed on the right with the 32.)

Jan. 22, 2010

Back Squat
5 x 1, up to 295 failed on 305 which would have been a 5# pr.

Then:
50ft walking lunge alternated with 10-1 deadhand pullups
7:34

Barney Ring
01-25-2010, 04:38 PM
Jan. 25, 2010

Back to simple linear progression.
Going to get a 2 x bodyweight squat and 2.5 bodyweight deadlift if it kills me.

Back Squat 3 x 5 @ 250 - not bad add 10 next time
Push Press 3 x 5 @ 150 - add 5 next time

Tomorrow some light conditioning.

Barney Ring
01-27-2010, 05:03 PM
Jan. 27, 2009

House fire that started at 2 am kicked my ass all night long. made deadlifts today suck.

Warm ups: 5x135, 5x225, 3x245, 1x295

Work set: 4 @ 305; should have been 5 reps just couldn't pull the last one.
1 back of set of 5 at 275

Was going to do weighted pullups but had to teach a kids martial arts class because the instructor couldn't make it.

Barney Ring
01-29-2010, 01:10 PM
Jan. 29 2010

3 x 5 Back Squat- 260 first set (crappy form) 255 for next 2 sets try 260 next time


3 x 5 Push Press - 155 + 5 next time

20-2 pushups
2-20 knees to elbows

alternate sets by 2

less than 10 minutes


Turkish Get up
10 total (5/side) @ 16kg

Barney Ring
02-02-2010, 01:27 PM
Feb. 2, 2010

3 x 5 Back squat @ 260 (easy +10 next time)

3 x 5 Push Press @ 165 x 4; next two sets @ 160 (try 165 next time)

Barney Ring
02-03-2010, 09:42 AM
Feb. 3, 2010

Workup to set of 5 @ 315 deadlift (heavy; my deadlift feels broken)

3 x 5 Weighted pullups @ 35# (+10 next time)

Messed around with practicing Uchi Mata for an hour.

Barney Ring
02-04-2010, 07:54 AM
Feb. 4, 2010

Overhead squats to warmup
5 x 3 up to 115

Conditioning:
AMRAP in 12 minutes
7 HeSPU
7 Pullup (no kip)

8. 5 rounds

Barney Ring
02-08-2010, 09:53 AM
Feb. 8, 2010

Back Squat
3 x 5 @ 270 (yeah me, 275 was my max a few months ago. 275 next time)

Push Press
3 x 5 @ 165 (stall, stall & stall) Going to switch to weighted dips until stall and then bench. Then will restart with Shoulder Press after bench stall.

Barney Ring
02-08-2010, 05:08 PM
Feb. 8 2010

Afternoon conditioning.

5 rounds
5 knees to elbows
10 24kg kb clean and press (5/side)
15 pushups

Not timed; less than 10 minutes by clock on wall.

Barney Ring
02-09-2010, 09:49 AM
Feb 9 2010

Deadlift
135 x 5, 185 x 3, 225 x 3, 295 x 1, 320 x 5 (pause between reps 3 &4 and 4 & 5; no more than 2 deep breaths)

Weighted pullups
3 x 5 @ 40#

3 x 10 Back Extension
3 x 10 Reverse Hypers @ 10#

Barney Ring
02-11-2010, 08:37 AM
Feb 11, 2010
Some conditioning

20 min AMRAP
5 Commando pullup
10 weighted situp @ 45
15 goblet squat @ 45

12 rounds + pullups

Barney Ring
02-12-2010, 08:02 AM
Feb. 12, 2010

Back Squat
3 x 5 @ 275 + 10 next time

Weighted Dips
3 x 5 @ 45# + 10 next time

Barney Ring
02-15-2010, 10:00 AM
Feb. 15, 2010

Bad day.

Back squat: failed at second rep of first set @ 280.
Backed down to 245 did 5
Then 2 more sets at 225.

Knew I didn't have it before I started. Warm ups felt like shite.

Weighted Dips: 3 x 5 @ 45#

30 minutes relearning Thai kick on heavy bag. 3 minute rounds. Boy are my shins tender.

Bad sleep, lack of good nutrition over weekend. Set back today.

Go for 265 on back squat for sets on Friday.

Barney Ring
02-17-2010, 08:31 AM
Feb. 17, 2010

Worked up to 1 x 5 Deadlift @ 330

Weighted pullups 1 x 5 @ 50 (too heavy) 2 x 5 @ 35.

Barney Ring
02-19-2010, 11:59 AM
Feb 19, 2010

I finally bought Wendler's 5/3/1 book. I read it yesterday and it looked interesting. I promised myself that I would give linear progression a go, but I recover like shit on that program. My job doesn't allow for consistant sleep or eating although I do the best I can and I am almost 42 so 5 to 10 pound jumps every workout get overwhelming on the body.

I started 5/3/1 today with intentions of keeping it north of vag with some added conditioning. We will see.

Military Press
90 x 5, 105 x 5, 115 x 12
5 sets x 10 reps of pullups (no kip) supersetted with same scheme of ring dips

Add weight to dips and pullups next time, conditioning work tomorrow.

Barney Ring
02-21-2010, 10:23 AM
Feb. 21, 2010

Deadlift
5 x 95; 5 x 225; 8 x 255

95# Good Mornings supersetted with
Hanging leg raises

5 sets x 10 reps

Barney Ring
02-23-2010, 05:32 AM
Feb. 23, 2010

Bench
145 x 5
165 x 5
185 x 8

4 x 20 Ring pushup
3 x 20 DB row @ 55#
20 sledgehammer swings to tire 10/side x 3

Barney Ring
02-24-2010, 07:48 AM
Feb. 24, 2010

Back Squat
165 x 5, 185 x 5, 210 x 12

4 x 25/side walking lunge

5 x 12 KB swings @ 32kg

Barney Ring
02-25-2010, 07:59 AM
Feb 25, 2010
Rowing: 5k 21:39 I hate rowing.

Barney Ring
02-27-2010, 05:24 AM
Feb. 27 2010

Shoulder Press
105 x 3, 120 x 3, 135 x 7

Pullups +5#
Supersetted with
Ring Dips +5#

5 x 10

Barney Ring
03-01-2010, 05:35 AM
March 1, 2010

Deadlift:
135 x 10, 210 x 3, 240 x 3, 270 x 7

Supersets of
Good Morning @ 115, Ankles to bar
4 x 10

Barney Ring
03-02-2010, 04:53 PM
March 2, 2010

Bench Press
155 x 3, 175 x 3, 200 x 7

Superset of
Ring Pushup 4 x 20
Pendlay Row 4 x 12 @ 135

Barney Ring
03-04-2010, 08:23 AM
March 4, 2010

North of Vag:
1/2 mile jog
5 x Hill Sprints @ 150-200M Hill
1/2 mile crawl home

Who would of thought hill sprints would destroy me so much; planned to do 10 but that quickly changed.

Let's see how squats go tomorrow.

Barney Ring
03-05-2010, 10:27 AM
March 5, 2010

Squat
170 x 3, 195 x 3, 220 x 12
Walking Lunge @ 10# 3 x 50
KB swing @ 32 kg 5 x 15

Barney Ring
03-06-2010, 09:07 AM
March 6, 2010

Shoulder Press
100 x 5, 120 x 3, 130 x 9
Really wanted 10 reps but couldn't get the bar moving

Superset 5 x 10 of
Weighted Pullups
Weighted Ring dips both with 10#

Barney Ring
03-08-2010, 05:50 AM
March 8, 2010

Deadlift
225 x 5, 255 x 3, 285 x 7

Superset of
Back Extension + 25#
GHD situps
5 x 10

Barney Ring
03-10-2010, 05:28 AM
March 10, 2010

Bench Press
5 x 165, 3 x 185, 4 x 210
(I am weak at this lift)

Super set of:
4 x 20 Ring pushups
4 x 12 of Pendlay Row @ 135