Search found 245 matches

by Khronos8
Wed Feb 06, 2013 10:06 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

2/5/2013 bwt: 284 (new scale, old one must have been off... damn it!) warm up foam rolling side lying windmills glute mobility third world squat plantar fascia stretch KB swing 24kg x 30 24kg x 30 24kg x 30 Progressive pulls week 2 Power Clean 135 x 5 165 x 9 165 x 9 high pull 165 x 5 225 x 9 225 x ...
by Khronos8
Tue Feb 05, 2013 1:23 pm
Forum: Journal Discussions
Topic: Discussion on Khronos8 Journal
Replies: 11
Views: 17006

Re: Discussion on Khronos8 Journal

Prepping for OH squats: I normally do lots of shoulder mobility drills before I start any training session, whether I'm doing anything that involves shoulders or not. My "typical" warm up with "shoulder mobility drills" consists of the following: Side lying windmills - 10 x each arm thoracic extensi...
by Khronos8
Tue Feb 05, 2013 10:38 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

2/4/2013 bwt: 282.5 Warm up foam rolling side lying windmills x 10 each side Thoracic extension and rotation x 10 each side Third world squat 1 minute shoulder mobility drills MMA misery 85lbs x 6 x 5sets 60 second rest shoulder dislocations x 10 (jumprope) Highly recommend prior to OH squatting. OH...
by Khronos8
Tue Feb 05, 2013 10:35 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

1/31/2013 bwt: 280 Warm up foam rolling side lying windmills x 10 each side Thoracic extension and rotation x 10 each side Third world squat 1 minute glute mobility plantar fascia stretch KB swing 32kg x 20 32kg x 20 32kg x 20 32kg x 20 DB press 100 x 5 150 x 3 150 x 3 150 x 3 150 x 3 DB row 120 x 4...
by Khronos8
Thu Jan 31, 2013 10:19 am
Forum: Journal Discussions
Topic: Discussion on Khronos8 Journal
Replies: 11
Views: 17006

Re: Discussion on Khronos8 Journal

Ken- re: just plain fun. RIGHT! When the weight is rock steady over your head, you go all the way down, don't even feel a wobble, and come back up... great feeling! :grin: Robt- I attribute it to Eric Cressey for putting out all kinds of cool stuff to keep your shoulders healthy. I've never had shou...
by Khronos8
Wed Jan 30, 2013 3:49 pm
Forum: Journal Discussions
Topic: Discussion on Khronos8 Journal
Replies: 11
Views: 17006

Re: Discussion on Khronos8 Journal

I usually never comment on my own journal, but wanted this out and seemed like a better place to put it than in the journal itself. So, I've recently (over the past month or so) included OH squat into my regular rotation of lifts. Since this is pretty close to a completely new lift for me I thought ...
by Khronos8
Wed Jan 30, 2013 3:35 pm
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

1/30/2013 bwt: 281 Warm up foam rolling side lying windmills x 10 each side thoracic extension and rotation x 10 each side glute mobility shoulder mobility third world squat 1 minute plantar fascia stretch shoulder dislocations x 10 (jump rope) MMA misery 85lbs x 6 x 5 (1min, 1min, 1min, 90sec+?) fo...
by Khronos8
Wed Jan 30, 2013 11:07 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

1/29/2013 Bwt: 282 warm up foam rolling side lying windmills 10 each side glute mobility third world squat plantar fascia stretch KB swings 24kg x 20 24kg x 20 24kg x 20 24kg x 20 Progressive pulls Week 1 Power clean 155 x 9 155 x 9 High Pull 155 x 5 205 x 9 205 x 9 Dead Lift (each lift from dead st...
by Khronos8
Mon Jan 28, 2013 3:50 pm
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

1/28/2013

bwt: 283

Warm Up:
Foam rolling
Side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
third world squat 1 minute
glute mobility

MMA misery 85lbs x 6 x 4(sets) with 60 sec rest time

OH squat
85 x 8
135 x 8
135 x 8
135 x 8
135 x 8
by Khronos8
Mon Jan 28, 2013 3:48 pm
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

1/25/2013 Bwt: 287 warm up Foam rolling Side lying windmills x 10 each side thoracic extension and rotation x 10 each side third world squat 1 minute shoulder mobility drills plantar fascia stretch kb swings 24kg x 20 x 4 Deadlift 135 x 6 225 x 3 315 x 1 315 x 1 315 x 1 405 x 2 405 x 2 405 x 2 405 x...
by Khronos8
Thu Jan 24, 2013 6:13 pm
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

1/23/2013 bwt: 285 Warm up foam rolling side lying windmills 10 each side thoracic extension and rotation 10 each side Third world squat 1 minute plantar fascia stretch. OH Squat 135 x 8 135 x 8 135 x 8 135 x 8 Super setted with KB swings 32kg x 15 32kg x 15 32kg x 15 32kg x 15 superset circuit of: ...
by Khronos8
Tue Jan 22, 2013 1:44 pm
Forum: General
Topic: Longer Cycles and Personal Bests
Replies: 19
Views: 8170

Re: Longer Cycles and Personal Bests

Ken, I avidly follow your progress and always look forward to seeing your posts because of your enthusiasm, how well you've been doing, and how you've overcome injuries to get there. I'm hoping that my answer to this question doesn't do anything to dampen your enthusiasm. I'm at the point that I'll ...
by Khronos8
Mon Jan 21, 2013 10:57 pm
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

1/21/2013 bwt: 283.5 Warm up (abbreviated) foam rolling side lying windmills 10 each side. OH squat 135 x 8 185 x 3 225 x 2 (PR) 225 x 2 225 x 3 245 x 1 (PR) 245 x nope 135 x 8 135 x 8 Super set circuit of (60 second rest for first four sets, 30 second rest for second four sets) dips 8 x 8 KB swings...
by Khronos8
Mon Jan 21, 2013 10:52 pm
Forum: General
Topic: Personal Best Log
Replies: 1150
Views: 594818

Re: Personal Best Log

OH squat 225 x 2 OH squat 245 x 1 I got greedy and tried for a second single of 245. It went down... and didn't come back up. I think these gains are mostly technique related rather than strength increase. Feel like I'm getting close to my strength limit though. Very shaky in the over head position ...
by Khronos8
Fri Jan 18, 2013 12:34 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 81328

Re: Khronos8's Journal

1/17/2013 bwt: 285 warm up: Foam rolling side lying windmills 10 each side glute mobility shoulder mobility drills third world squat 1 minute plantar fascia stretch Complex: MMA misery 85lbs x 6reps x 4sets, 60 seconds rest OH squat 135 x 8 115 x 8 115 x 8 115 x 8 135 x 3 155 x 3 175 x 3 185 x 2 205...