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Project Mayhem

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Project Mayhem

Post by alexander_a on Sat Dec 01, 2012 1:56 pm

Yeah I needed a new log, not doing CC and not a lot of Kb either :)
Right now I'm on a bit of deaload with lighter weights, higher reps and some BW - still going hard and serious though!

today:

ext ROM snatch grip RDL: 42 kg x 25,20,20,20,15 for 100 reps

side bends: 42 kg x 10/10, 24 kg x 15/15
dragon flags: 6
one leg calf raise on plates: 20/20

nice to be here!

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Re: Project Mayhem

Post by Iliander on Sat Dec 01, 2012 2:03 pm

Subscribed!
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Re: Project Mayhem

Post by Dave on Sat Dec 01, 2012 3:21 pm

Snatch grip anything is pretty awesome for the traps if you ask me. Welcome Alex and thanks for joining the party. :D

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Re: Project Mayhem

Post by Rastaman on Sat Dec 01, 2012 5:58 pm

Hi Alex!

Was glad to see you had joined this party.

How did u work up to Dragon Flags?
I'm working slow 15sec negatives at the moment. I seem to have a slight bend in my hips on the positive stage, which I need to work on.
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Re: Project Mayhem

Post by CheesedogTheFirst on Sat Dec 01, 2012 7:18 pm

Welcome Alex. Subbed!
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Re: Project Mayhem

Post by alexander_a on Sun Dec 02, 2012 12:39 pm

Hey thansk guys! Very nice to have a new forum, lets get it filled with awsome training!

Chris, about those D-flags!

I started with regular hanging leg raises and, I think, worked sets of 15-20 with strict form. After that: top end partials on D-flags. I worked sets of 3-5 and when that got easy, I used to finish my sets with a slow negative.

Next step was half reps from the top and finished with a mid range hold for time. I think that after that, one full rep was no problem. It took a few weeks so don't rush it, just get in the volume and practice!

I think my D-flagging has improved other things like free HeSPU, standing rollouts (that was what I worked up to after getting 3x5 D-flags), ring flyes and other stability things!

Good luck mate!

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Re: Project Mayhem

Post by alexander_a on Sun Dec 02, 2012 12:42 pm

Oh and today's training!

Upper:

- free HeSPU 10 sets of 3
- power curls 42 kg x 8,8,8 with 1 min rest

- suspension strap work: 3x6 bw rows with 5 s squeeze, 3 x 10 s flye holds
- thick bar hangs and neck curls with plate for 3 sets

I have come to conclusion that fat bar hangs are the best grip and forearm workout I can do and it translates very well to functional strength - not to bash my beloved wrist curls though, they rock!

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Re: Project Mayhem

Post by Dave on Sun Dec 02, 2012 4:16 pm

Do you use a false grip in your fat bar hangs or wrap your thumb around? Pronated or supinated grip? Thanks. :)
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Re: Project Mayhem

Post by Cesar on Mon Dec 03, 2012 11:42 am

I love the Fight Club title...looking to get ripped like Tyler?
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Re: Project Mayhem

Post by alexander_a on Mon Dec 03, 2012 11:51 am

Dave!
I use both but mostly supinated regular grip, for some reason i feel better forearmactivation with my thumb wrapped around!

Hey inka warrior! Nice of you to stop by!
Yeah, In tyler we trust, right? He's quite ripped so why not :)

today's training:

Warmups with handstands and jumps

- tabata front squats: 29,5 kg
- One arm Db snatch: 22x5, 27x5, 29,5x5 per arm
- some bent presses with 22 kg DB

- side bends: 32 kg x 12/12
- some dragonflags and a little calf work

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Re: Project Mayhem

Post by Iliander on Mon Dec 03, 2012 12:11 pm

@ Dave & Alex: It's possible to use a false grip while wrapping your thumbs around the bar.
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Re: Project Mayhem

Post by Cesar on Mon Dec 03, 2012 12:58 pm

@Alex - yes we trust in him...but remember the first rule
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Re: Project Mayhem

Post by alexander_a on Tue Dec 04, 2012 2:45 am

Iliander - How do you mean? I thought false=thumbless?

Also, I wrote crazy, I use a pronated grip most of the time.

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Re: Project Mayhem

Post by Rastaman on Tue Dec 04, 2012 4:01 am

What's your hang time on the fat bar?

Agree the fat bar hangs are awesome for grip and the forearms.
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Re: Project Mayhem

Post by Iliander on Tue Dec 04, 2012 6:55 am

alexander_a wrote:Iliander - How do you mean? I thought false=thumbless?
Nope. For example:

Spoiler:
[You must be registered and logged in to see this image.]

Both of those grips can be done without the thumbs too. There's also the exaggerated false grip, where you place only your wrist over the bar.
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Re: Project Mayhem

Post by alexander_a on Tue Dec 04, 2012 11:14 am

oh I see, now I learned something useful today :)

Rastaman! I'm not sure mate, maybe upwards a minute the first set! I will clock the time and get back to ya!

today.s workout:

- free standing HeSPU: 10 sets of 3-4 reps
- Weighted chins: 24 kg x 5,5,5 - this is goal reps so I'll increase weight 2,5 kg next time!

- fat bar hangs: 3 sets for time and one to failure on regular bar.

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Re: Project Mayhem

Post by Josh T. on Tue Dec 04, 2012 11:27 am

That's also on rings, though...it'd be much less useful to have a false grip with the thumbs wrapped around the bar on a pull-up bar. The position is just not as efficient.
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Re: Project Mayhem

Post by Iliander on Tue Dec 04, 2012 12:06 pm

Good work on the weighted chins! It's always fun to increase the weight. :)

@Josh: I always use a false grip with my thumbs around the bar for MUs, and it's quite efficient. :up:
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Re: Project Mayhem

Post by Rastaman on Tue Dec 04, 2012 4:45 pm

Good job on the weighted chins- be interested to see where you go with these.

Consistent with the free HeSPUs as usual - your max must getting close to 10 reps? :mrgreen:
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Re: Project Mayhem

Post by alexander_a on Wed Dec 05, 2012 9:00 am

Hey dude, nah I lose balance at 3-4 reps ofr some reason but its getting better and better :) guess I should work on pauseing at the top a bit more between reps!

today's training:

warmups with handstands and light sets

- snatch grip SLDL with extended ROM: 47 kg x 30,20,20,15,15
- side bends: 24 kg x 3 sets of 10 with slow squeeze reps

- dragonflags 3x4 reps with last rep hold to failure
- bw OL calf raise 20/20, neck curl w plate, BTB wrist curl 27 x 40, rev wrist curl with exercise bands x 40

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Re: Project Mayhem

Post by Josh T. on Wed Dec 05, 2012 12:21 pm

Alex, pausing at the top and going controlled on the negative portion of the movement are the keys to repping out. And being careful to not overbalance to much. I like to do them low and: controlled on the way down, and then explosive on the way up. And don't worry... your progress is much faster than mine was to get those 3-4 reps. You might be stuck for a while but one day I guarantee you'll burst through the plateau like nothing. I was stuck at 5-6 for the longest, then one day I busted out 7, and the next day I smashed 8. Thats just how it happens.

How's the leaning out coming along?
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Re: Project Mayhem

Post by tilles on Wed Dec 05, 2012 2:04 pm

Subscribed. I need to follow the steps of my master ! ;)
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Re: Project Mayhem

Post by alexander_a on Thu Dec 06, 2012 4:56 pm

Thanks Josh, yeah i work so much HeSPU that I HAVE to progress at some point. Although my reps are about the same the last few weeks, the reps are much cleaner, slower and feels better. I busted out a set of 5 today at least :)

Yeah the leaning out, I'm the leanest I've ever been right now, so that's working really well! I think to go evern further, I'll have to use some more cardio type training, maybe add some KB-swings and just work up the volume there! Although I feel that training is going well with this scaled down stuff!

Tilles, glad to see you're following!

today's training then:

- free HeSPU: about 30 total with sets of 3-4
- power curls: 42 kg x 8,8,8 with 1 min rest

- suspension strap flyes/rows superset x 3
- fat bar dead hangs/resistance band rev wrist curl superset x 2

NIICE!

Anybody read or trained through something from the book Dinosaur Training? I read it just and I find the total body routines with special focus for different goals very interesting!

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Re: Project Mayhem

Post by tilles on Thu Dec 06, 2012 5:00 pm

alexander_a wrote:

Anybody read or trained through something from the book Dinosaur Training? I read it just and I find the total body routines with special focus for different goals very interesting!

Yep - I read Dinosaur Training and The Dinosaur Bodyweight Training Book - both awesome books !
I actually always wanted to train like that, but right as you know I'm kinda restricted to bwes and Kettlebells ( which is definetly not a bad thing ! ). I especially like the focus on grip and old school weight training ! :up:
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Re: Project Mayhem

Post by alexander_a on Thu Dec 06, 2012 5:03 pm

Oh, I ment to type the bodyweight version. That's the one I've read recently but I agree that the original is pretty cool to!

I really like some of the bw workouts and the ones with some weights thrown in here and there! I'm actually thinking of starting hitting workouts from it, Just pick a full body workout with focus on something i feel like training for the day, and have at it!

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Re: Project Mayhem

Post by tilles on Thu Dec 06, 2012 5:26 pm

Do that - and listen to classic music while working out like Brooks Kubik recommends :D
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Re: Project Mayhem

Post by Iliander on Thu Dec 06, 2012 5:36 pm

tilles wrote:Do that - and listen to classic music while working out like Brooks Kubik recommends :D
Classical music is good, but it should be epic classical music then imo. Death metal and power metal will also up your reps a lil. :twisted:
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Re: Project Mayhem

Post by alexander_a on Thu Dec 06, 2012 5:43 pm

haha, he does? Well I guess it's a package deal so I'll take that to heart and go totally wagner-mental next time :)

yeah I sometimes listen to a swedish band called sabaton, now, that's power war metal haha!!

So dudes, i think its time for alex to become a dinosaur. I'll pick daily workouts from Brooks book and couple that with some odd lifts training and LOTS of grip training - time to have some more fun. also, it's fun to look at oldschool training blogs and test the workouts from guys like Sig Klein and stuff - challenge accepted, dino-alex is in da house

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Re: Project Mayhem

Post by alexander_a on Thu Dec 06, 2012 5:44 pm

and this means, as soon as anyone has a OLDSCHOOl workout for me to try, post it for me and I'll go bananas with it. Like that Sig Klein challenge, one that I and Tilles must beat ;)

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Re: Project Mayhem

Post by tilles on Thu Dec 06, 2012 6:17 pm

Sig Klein ftw ! We could make it an open challenge - feel free to join guys ! I'm actually gettin pretty close to it and as soon as I'm able to beat it with the 16kg KBs ( give me a few weeks) I'll order a 2nd 24 kg Kettlebell and go for the Challenge again. Freakin LOVE KB Clean and Press !
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Re: Project Mayhem

Post by CheesedogTheFirst on Fri Dec 07, 2012 1:27 am

I must've missed it. What exactly is the Sig Klein challenge again? :scratch:
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Re: Project Mayhem

Post by alexander_a on Fri Dec 07, 2012 3:57 am

He said that any man who can clean and strict press two 75 pound DBs for 10+ reps, is a really STRONG fella! dead stop from the ground up!

He also enjoyed handbalancing a lot :) So there's always that to beat: 19 reps free HSPU on a piano chair (full ROM). and 15 tiger bend pushups...

In time...

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Re: Project Mayhem

Post by Rastaman on Fri Dec 07, 2012 6:26 am

Going dinosaur Alex!

Good luck- may have to join you.
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Re: Project Mayhem

Post by tilles on Fri Dec 07, 2012 7:28 am

If anyone else join us I'm gonna open a new topic for it at the Challenge section of the forum - but right now it seems like everybody's doing the Swing Challenge :)
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Re: Project Mayhem

Post by tilles on Fri Dec 07, 2012 7:33 am

And Alex since you're goin old school now ,check out this link : [You must be registered and logged in to see this link.]
[You must be registered and logged in to see this link.]

All books of all the old time strongmen - even Klein's books !
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Re: Project Mayhem

Post by alexander_a on Fri Dec 07, 2012 10:00 am

Ok so I did my first DBWT workout today: chest and legs spec
Cut some volume since I haven't used lots of that the last month:

- pistols 3x5/5 superset stretch pushups 3x12
- one leg rope squat on toes 3x8 superset ring crescent pushups 3x6

- double towel pullups 4x6 superset free HeSPU 4x5 (with in-set restarts)
- rope squat on toes with fotball between knees 3x10 SS one arm assisted pushups 3x6/6

- one leg elevated hip thrusts 4x10/10

- side plank 60/60 s per arm

- deep knee bends on toes 3 min: 80 reps
- ring dips 3 min: 23 reps

So... nice workout!

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Re: Project Mayhem

Post by alexander_a on Fri Dec 07, 2012 10:00 am

thanks tilles, awsome suff to read :D

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Re: Project Mayhem

Post by itlives on Fri Dec 07, 2012 12:52 pm

Nice strong work Alex. Good to see you here!
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Re: Project Mayhem

Post by Dave on Fri Dec 07, 2012 2:48 pm

tilles wrote:If anyone else join us I'm gonna open a new topic for it at the Challenge section of the forum - but right now it seems like everybody's doing the Swing Challenge :)

That could be a great idea for January, though, and then you guys will have a little head start.
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Re: Project Mayhem

Post by Cesar on Fri Dec 07, 2012 3:02 pm

Dave.cyco wrote:
tilles wrote:If anyone else join us I'm gonna open a new topic for it at the Challenge section of the forum - but right now it seems like everybody's doing the Swing Challenge :)

That could be a great idea for January, though, and then you guys will have a little head start.

Handbalancing or clean and presses?
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Re: Project Mayhem

Post by Josh T. on Fri Dec 07, 2012 3:12 pm

Alex, when it comes to leaning down, just remember that Berkhan leaned down to like 6% with a VERY low volume routine, all by manipulating caloric intake from day-to-day.

Just remember: you want to go after the minimum effective dose for your goals. You may not need all that volume to lean out if you treat it like a marathon. Just speaking from personal experience, whenever I cut calories for a while (I was closing in on 8% a month-and-a-half ago), one day my brain can't take it anymore and I binge like crazy for a week and I'm back to where I originally started. You definitely don't want that to happen, so treat it like a marathon, not a sprint (the getting lean).
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Re: Project Mayhem

Post by Rastaman on Fri Dec 07, 2012 3:24 pm

Solid workout mate.

How many grams of carbs have you cut back to a day?
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Re: Project Mayhem

Post by tilles on Sat Dec 08, 2012 9:06 am

Inca Warrior wrote:
Dave.cyco wrote:
tilles wrote:If anyone else join us I'm gonna open a new topic for it at the Challenge section of the forum - but right now it seems like everybody's doing the Swing Challenge :)

That could be a great idea for January, though, and then you guys will have a little head start.

Handbalancing or clean and presses?

I thin we're talking about Clean and Press - the Sig Klein Challenge :http://www.mikemahler.com/online-library/articles/kettlebell-training/sig-klien-clean-and-press-challenge.html

I'll remember it for January !
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Re: Project Mayhem

Post by alexander_a on Sat Dec 08, 2012 2:01 pm

Yeah, I don't train that move right now so I can start it in january to :)

Josh, yeah I agree, that's why I did cut my volume down a lot for some weeks, right now I'm trying to find balance and increase calories a bit and still train as good as I want to. I know Berkhan likes a HIT like routine for himself and clients and that it would probably work really well for me to, although since I train at home and use mostly bw or lighter weights, I can handle a little bit more I hope :)

thanks for the input!


Today's workout: oldschool as hell!

- free HeSPU: 10 sets of 2-4 reps
- one arm Db snatch: 22x5, 27x5, 29,5x5, 32x3 per arm
- one arm one leg DL: 32x5, 37x5, 42x5, 47x5 per arm
- side bends: 42x8, 8 per arm
- bent press 16 kg x 8 per arm
- dragon flags: 8,4 reps
- neck bridge with pullover 10 kg x 10,10 and 16 kg x 8
- neck curl 10 kg x 10
- wrist curl 16 kg kettlebell: 3x3 per arm

looks like a lot, but many submaximal sets and not very heavy!

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Re: Project Mayhem

Post by alexander_a on Sat Dec 08, 2012 2:17 pm

Rastaman!

I don't count carbs all that much, but check out leangains.com, that's how i roll :)

I try to keep it clean and a 16 hour fast from 8 pm to 12 the day after. Three meals, the one with most carbs after training - really basic!

Hey Josh, how would you lay out the training for an intermittent fasting cut? I'm shoting for Berkhans leanness actually, so maybe it would be wise to use some of his principles? Are you thinking like 3 heavy exercises taken to one top set and then done? he does train like every third day though... that will be hard for me ;)

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Re: Project Mayhem

Post by Josh T. on Sat Dec 08, 2012 5:38 pm

alexander_a wrote:Rastaman!

I don't count carbs all that much, but check out leangains.com, that's how i roll :)

I try to keep it clean and a 16 hour fast from 8 pm to 12 the day after. Three meals, the one with most carbs after training - really basic!

Hey Josh, how would you lay out the training for an intermittent fasting cut? I'm shoting for Berkhans leanness actually, so maybe it would be wise to use some of his principles? Are you thinking like 3 heavy exercises taken to one top set and then done? he does train like every third day though... that will be hard for me ;)

I don't think it has to be as LOW volume as Berkhan does it. If you're going to follow Lean Gains 100%, then I would say his approach definitely has some merit.

For example, you could do something like: train heavy 3 days per week, 3-5 exercises, 3-5 sets, 3-5 reps per set.

Or, one of those days you could do a higher volume approach like you like to do, or an oldschool workout like you've been doing lately. Heck, it could all be oldschool, with one higher volume oldschool day. It really doesn't matter.

On the other days, you could treat your training more like skill work: so, stop with handstands AS SOON as reps decline or holds decline. GTG stuff throughout the day to keep it easy but still get solid work in, etc. That's what I've been doing lately. My rings are attached to my pull-up bar and every time I walk into my room I have to do retraction work and front supports before I leave it.

anyhow, doing it like that would definitely work and still save your energy...because as I said, with skill work, you stop as soon as you cease to perform as well as you have been. You stop when fresh.

The most important thing, regardless of training approach, is your caloric intake.

So whatever your training approach is, you're going to eat more on non-skill work training days than what you need to maintain your weight.

On the skill days, you are going to be in a deficit when you eat.

You just need to make sure that the overall deficit outweighs the overall surplus that you have going on your harder workout days. That's the key. Remember, Berkhan did his over something like a year's time...so it's not like his weekly deficit was HUGE, but it was enough for him to get down to that 6% range.

As long as you have a small weekly deficit, over time, after making sure that you FOLLOW THROUGH with the leangains and give it time to work (like, a long time), it should work for you. Hope that helps some man.

Oh, and here's a program I found that I actually really, really like that may give you some ideas that's on the lower volume end of the spectrum (definitely don't have to use it, it's just to give you some ideas like I said):

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Re: Project Mayhem

Post by alexander_a on Sun Dec 09, 2012 7:32 am

wow, thanks a ton for your post Josh, I'm sometimes in need of reality checks and you seem to be very good at supplying them at the right times :)

You could make your post an article, honestly, since it's a simple formula that's often forgotten. I really like that idea you have about two heavy low vol day and one high volume day coupled with skill work (and perhaps some neck/grip or something)

I'll read the article and some more Berkhan material, coupled with some Dan John nuggets and I'll come up with something dinosarish material :)

Again, thanks for your time man, it's much appriciated!

Today I did a grip-spec workout:

- towel pullups/stretch pushups 4 supersets
- fat bar hangs x max
- fingertip hold x max
- fat bar hangs x max
- knee bends on toes x 100
- two finger pullups 4 sets
- fingertip hold x max
- back bridge x max
- front bridge x max
- back raise x 25
- fingertip pushups / rev band wrist curl 3 supersets

foerarms are'a'burnin haha!

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Re: Project Mayhem

Post by Rastaman on Sun Dec 09, 2012 7:40 am

Solid workout Alex.

Thanks for the Leangains tip. Took a look a lot of great stuff.

I also intermittent fast 9 PM through to lunchtime. Been on reduced carbs for a few weeks now. Hoping for around 8% BF by Christmas.

Cheers Chris
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Re: Project Mayhem

Post by Josh T. on Sun Dec 09, 2012 4:37 pm

Haha I don't know if I would call it 'article' material, but thanks man!

I'll definitely be keeping up with what you do though. Let us know how it all works out.
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Re: Project Mayhem

Post by ChrisTG on Sun Dec 09, 2012 6:55 pm

Hey, great to hear you read Dinosaur Training (both versions). I follow the weightlifting one more but there were some great ideas for combining bw and weights, totally the opposite of some other great BW training books which say weight training is useless and just going to injure you. So I am looking forward to seeing some badass Dino workouts in the future (and already lol!)

I am down for the Sig Klein challenge as well, though I need to double my strength to get there.

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Re: Project Mayhem

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