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Old 04-17-2007, 11:54 AM   #41
Pierre Auge
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Well, I designed it knowing what Steve's lifts were. BUT anyone who's got a decent grasp of the lifts should be able to do it with the same weight. Therefore yes its one sized fits all... Within reason of course.

No I don't particularly like using percentages of BW. Because its not effective for my goals... I prefer using intended energy output (joules) or power (watts) as my gauge... But beware of that because it happens that a lighter lifter tends to have to lift more weight than the heavier... Get my drift? It all evens out, and thats why I like it.
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Old 05-01-2007, 01:56 PM   #42
Steve Shafley
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New Vblog:

http://www.youtube.com/watch?v=voKlgQwMYPQ

Still working on finishing Pierre's workouts. This wasn't one of them.
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Old 05-07-2007, 12:23 PM   #43
Steve Shafley
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This was, pardon my foul language, fucking horrific.

Another Pierre session.

Skills: Floor press, Burgener warm up
Strength: Floor Press, 5x5 (I did 225x5, 245x5, 255x5, 275x5, 285x4) - this wasn't the bad shit.

The WOD:
pullupsx3
sotts pressx4
renegade rows x21
pistols (alt legs) x4
kb swing x3 (each hand)

5 rounds for time.

Started out OK, but I'd never done Renegade rows. I was going to use the 16kg kb, for these, but no, I couldn't stabilize it through the midline to do it. Then it was 12kg...nope, not that, finally, using the 8 kg kb, I was able to do 11, then I fell down because apparently I can't use my other arm to stabilize myself all that well.

Pistols..assisted, went ok,
Kb swings...not a problem.

15:21...most of the time was spend fucking around with the renegade row. I never duplicated the 11 continuous reps. Obviously an extreme weakness exposed.

Renegade rows are done on 2 kbs or dbs in a push up position, and you row one up, right? Horrible. I was going to tape it, but it was not pretty.
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Old 05-07-2007, 12:49 PM   #44
Rick Deckart
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No offense, but you got to be kidding me, you cannot do renegade rows with two 16kg KBs for 21 reps? Ehmmm...you should try that again with two dbs to identify where the problem is: core or arms...
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Old 05-07-2007, 12:54 PM   #45
Steve Shafley
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Actually, I was on a 24kg and a 16kg, and was going to do 21 reps with one arm then switch and do 21 reps with the other.

It's my core stabilization. I can do a one armed bent over row with the 16kg for lots and lots of reps.

Practice, I guess.
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Old 05-07-2007, 01:00 PM   #46
Pierre Auge
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AWESOME - imbalance obliques, try dumbbells..
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Old 05-07-2007, 01:00 PM   #47
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A-ha, that explains a lot. During renegade rows usually the arms alternate. You did these with the pushup part or without?
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Old 05-07-2007, 01:08 PM   #48
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I tried it both ways. The first set was with the push ups going on, later sets I was just holding the plank position.

Going to have to pick up some dumbbells I reckon.

And, Pierre...I'm NOT looking forward to the next one. 9 rounds of hell? "Keep thinking this is the point! Work under duress" isn't a very comforting comment.
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Old 05-07-2007, 01:11 PM   #49
Pierre Auge
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you'll be fine! you're a big boy...

the point was to identify weaknesses - is it working?
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Old 05-14-2007, 12:41 PM   #50
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2 notes.

On Friday: Auge 5

Pullups 1-2-3-1-2-3-1-2-3
BW DLs: 9-5-3-12-7-4-8-3-6
KB swings: 35x9
Knees to Elbows: 10-14-8-19-3-7-12-20
GHD sit ups7-14-28-15-9-5-21-4-6

This is the one I'd been dreading.

9 rounds of work.

It went down kind of like this:

Round 1: OK until the ab work. Managed both sets of ab work, but it sucked.
Round 2: Ditto. KTE went 7 reps before I hit failure. GHDs I also hit 7 reps. I went back and finished both KTEs and GHDs in two additional sets of 3 and 4 reps each.
Round 3: OK until the KB swings. I put the kb down at 20, then at 31, and then finished. At this point I knew I was fucked. KTEs: got all 8 reps. GHR sit ups. I did 3 sets of 5 and couldn't go on.

-at this point I laid on the floor. I didn't know if I was going to throw up or crap my pants. My abs were trashed, and all I could think about is that GHD sit up article in the XFJ where the guys balls swelled up and incapacitated him.

Round 4: I did everything, then rested. Then I did the KTEs in 5 sets, and did one set of 5 on the GHRsits. I walked around a bit with some dry heaves, then got a drink.

Round 5: Everything was good until the KB swings. I lost my grip and threw the kb about 5 feet on the fifteenth rep or so. I finished it out and did the ab work as prescribed for mercifully low reps.

I bailed at this point. I'd been working for a long time, and I felt like 10# of shit stuffed in a 5# bag. I just laid down for about 15 minutes, breathing, sweating, and occasionally sipping water. I thought for a minute about finishing the workout without the ab work, but couldn't make myself do it.

My abs are still screwed up today.

Todays workout was:

SSB Pause squats: Squat-Hit bottom then come up slightly-pause for 5 seconds under tension (I can hear my clock tick off the seconds)-ascend.

Worked up to 375x1...my abs didn't like this at all.

SSB squats + Assymetric kbsswings: 245x12/9, 245x10/11

Jump Rope + 16kg kettlebell presses: 30 seconds then 10 presses each hand. 3 rounds.
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