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TMK 2013 - Keep Moving Forward

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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Feb 08, 2013 12:28 am

Journeyman wrote:Mike's the man, he basically taught me personally (well, somewhat) how to deadlift.
Did you get his 'total neck training' package? If so is it good? Cause I'd like to get it but he does put a ton of free info out on youtube regarding neck training and I'd like to have something new if I pick it up....

Nah, haven't got the DVD. That might make sense when I'm further down the road. I'm betting that it's a quality product though. He doesn't seem like the type to do otherwise.

But between keg shouldering, dumbell snatches, weighted carries, and 1-2 days a week of neck work/shrugs, I've seen some decent improvements in my "yoke".

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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Feb 09, 2013 9:48 pm

2-9-13

Night
warmups

-25 min exercise bike

stretching

Total numbers on bike:
Distance = 6.54 miles
Calories burnt = 240 calories

I was planning to do GPP today, but my hamstrings are still fried.
Today was more of a recovery day, GPP will be tomorrow.

--workout #3 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Feb 10, 2013 7:58 pm

2-10-13

Night

-Pullups - 50 reps
Broken down as: 13, 11, 9, 7, 5, 3, 1, 1.
My high rep pullup endurance is gone. Grrrr.

short break here
then...

-3 min shadowboxing

-30s burpees
-30s shadowboxing
-30s burpees
-30s shadowboxing
-30s burpees
-30s shadowboxing
-rest 30s
x4

-3 min shadowboxing

DRENCHED in sweat from that circuit.

--workout #4 done for the week. 2 weeks success. (January was basically a wash.)
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Sun Feb 10, 2013 8:56 pm

That looks almost like a Ross circuit ;)
Nice work!
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Feb 15, 2013 1:37 am

itlives wrote:That looks almost like a Ross circuit ;)
Nice work!

Yep, that's a Ross. One of the GPP's from Infinite Intensity.

It's a killer!
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Feb 15, 2013 1:46 am

2-14-13

Night
warmups

-10 min exercise bike

-Shoulder keg w/8 gallons of water
25 reps each side done in 19:42. -- New PR
Fought for my life to get that done.
Adding a gallon next time. :twisted:

rest 5 min

-HSPU on cinderblocks for 20 min
17 reps done. -- Volume PR

rest 3 min

-Keg carry for time = 1:47. -- +16s improvement

-Shrugs w/65lb dumbbells
70 reps total.
7 sets of 10.

-Keg pushups - 101 reps
Done in roughly 5:15.
Details below.

-Band curlz - 70 reps
-Band rows - 70 reps

-10 min exercise bike
(sllloooooowww)

Total numbers on bike:
Distance = 5.05 miles
Calories burnt = 185 calories

On the keg pushups, I've now grinded my way to 100 reps. Did the one extra rep, just as an F U. You know the feeling. Next time I'm planning to drop the reps way down and put my feet on a chair.

Excellent workout today.

--workout #1 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Fri Feb 15, 2013 3:10 am

If that's a standard keg we're looking at about 30 pounds plus about 65 pounds of water. That's a sloshy ~100 pounds for more than one rep per minute! You've got to have a terminator's grip by now!

HSPU strength is very impressive as well, nearly a rep a minute! I'm lucky if I can get a rep every two minutes, and that's just with regular ol' HeSPUs! And I'm usually done by rep 5.

Forgive me if you've already explained it elsewhere, but what are keg pushups? Just hands on a keg, so slightly elevated torso?
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Feb 15, 2013 3:20 am

Thanks Dave.

Keg pushups look like this:
[You must be registered and logged in to see this link.]
(that's not me)

I don't move my hands or feet until the set is done. But I kinda roll the keg towards me slightly which lets me rest in something resembling a downward dog pose.

The long sets of these pushups are VERY taxing.

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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Fri Feb 15, 2013 3:30 am

Aha, just as I thought. I'm guessing you go all the way to lockout though. ;)
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Re: TMK 2013 - Keep Moving Forward

Post by Journeyman on Fri Feb 15, 2013 3:33 am

TheMasterKey wrote:Thanks Dave.

Keg pushups look like this:
[You must be registered and logged in to see this link.]
(that's not me)

[You must be registered and logged in to see this link.]
[You must be registered and logged in to see this link.]

Dave, don't click either of those. Alex (especially) might wanna take a look, though.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Fri Feb 15, 2013 3:37 am

AKA "language warning", I take it?
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Feb 15, 2013 9:36 pm

Dave.cyco wrote:Aha, just as I thought. I'm guessing you go all the way to lockout though. ;)

Yep. And lightly touched chest to keg on the decline.

Journeyman wrote:
TheMasterKey wrote:Thanks Dave.

Keg pushups look like this:
[You must be registered and logged in to see this link.]
(that's not me)

[You must be registered and logged in to see this link.]
[You must be registered and logged in to see this link.]

Dave, don't click either of those. Alex (especially) might wanna take a look, though.

1st link doesn't work, need user login and password.

Dave.cyco wrote:AKA "language warning", I take it?

Second link is a language warning. It's a good post though.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Feb 15, 2013 9:42 pm

2-15-13

Night
warmups

-3 min exercise bike
right into...

-2 min fast pace on bike
-1 min recovery pace " "
x4
right into...

-10s sprint pace on bike
-10s recovery pace " "
x4
right into...

-3 min exercise bike

stretching

This is my 2nd cycle going through these interval workouts. This felt alot more bearable.
Pushed myself to get this done as I'm running on reduced sleep.

--workout #2 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sat Feb 16, 2013 10:05 pm

2-16-13

Afternoon
warmups

-5 min exercise bike

-Snatch w/75lb dumbbell
20 reps ea done. -- +3 reps improvement
Broken down as: 5, 5, 5, 5.

-Farmer's walk w/75lb dumbbells
x3

-5 min exercise bike

stretching

Total numbers on bike:
Distance = 2.79 miles
Calories burnt = 102 calories

Ate a BIG dinner after this.

--workout #3 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Mon Feb 18, 2013 12:27 am

2-17-13

Night
warmups

-Pushups w/10lbs - 20 reps

-25 min exercise bike

-Pushups w/10lbs - 20 reps

-Neck harness w/20lbs
270 reps total.
3 sets of 90.

stretching

Total numbers on bike:
Distance = 6.59 miles
Calories burnt = 242 calories
-------------------------------------
I met up with Amit today, who was nice enough to let me have his old weight vest.
Messed around with the vest, tried to do a HSPU on cinderblocks w/10lbs and it wasn't happening. In time, it will. This vest opens up alot of possibilites going forward.
And Thanks again Amit!
-------------------------------------

Today was basically a recovery day, it's been a long weekend.

--workout #4 done for the week. 3 weeks success.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Mon Feb 18, 2013 1:53 am

As I said in my PM to you and Amit, despite my interest in the vest, I'm glad it found its way into good hands. :)
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Re: TMK 2013 - Keep Moving Forward

Post by Rastaman on Mon Feb 18, 2013 4:23 am

10 lbs at that range of motion would be impressive !

Looking forward to it.
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Re: TMK 2013 - Keep Moving Forward

Post by Journeyman on Mon Feb 18, 2013 8:50 am

Journeyman wrote:[You must be registered and logged in to see this link.]
[You must be registered and logged in to see this link.]

Dave, don't click either of those. Alex (especially) might wanna take a look, though.

Dave.cyco wrote:AKA "language warning", I take it?

1st link is his training logs, just cool to see some stuff he was experimenting with. Language warning there too, if you're interested enough to make a profile on that forum.
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Mon Feb 18, 2013 9:36 pm

TMK, do you wear gloves when you work the keg? I can't grip it good enough with bare hands, so I always wear gloves.
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Re: TMK 2013 - Keep Moving Forward

Post by GreekPT on Tue Feb 19, 2013 12:05 am

TheMasterKey wrote:2-17-13


I met up with Amit today, who was nice enough to let me have his old weight vest.

So I havent been around these parts in a spell, but great to hear some other BWC'ers (Dave's gonna cringe) actually met up with each other!! Although I don't recall Chris bringing me any gifts. ; )

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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Tue Feb 19, 2013 12:46 am

Cringe? Why? :confuzed:
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Wed Feb 20, 2013 9:38 pm

Dave.cyco wrote:As I said in my PM to you and Amit, despite my interest in the vest, I'm glad it found its way into good hands. :)

It will be put to good use.

Rastaman wrote:10 lbs at that range of motion would be impressive !

Looking forward to it.

Yep, that's gonna take some time.

Journeyman wrote:
Journeyman wrote:[You must be registered and logged in to see this link.]
[You must be registered and logged in to see this link.]

Dave, don't click either of those. Alex (especially) might wanna take a look, though.

Dave.cyco wrote:AKA "language warning", I take it?

1st link is his training logs, just cool to see some stuff he was experimenting with. Language warning there too, if you're interested enough to make a profile on that forum.

Ah ok.

itlives wrote:TMK, do you wear gloves when you work the keg? I can't grip it good enough with bare hands, so I always wear gloves.

Nah, no gloves. Grip hasn't been an issue so far.

GreekPT wrote:
TheMasterKey wrote:2-17-13


I met up with Amit today, who was nice enough to let me have his old weight vest.

So I havent been around these parts in a spell, but great to hear some other BWC'ers (Dave's gonna cringe) actually met up with each other!! Although I don't recall Chris bringing me any gifts. ; )

Yea, it was pretty cool. We talked about maybe doing a bike race or something once the weather warms up.

And I still get email updates of all local races from when I did a triathlon.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Wed Feb 20, 2013 9:42 pm

2-21-13

Night
warmups

-Burpees 30s
-Jumping Jacks 30s
-High knees/press 30s
-Shadowboxing 30s
x5

-Laying on side, neck raises - 50 reps ea
x2

-Walk w/10lbs for 10 min


I can tell from that circuit that my conditioning has really improved.
Moving steady and fast, but still room for improvements.

--workout #1 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Fri Feb 22, 2013 3:37 am

2-21-13

Late Night
warmups

-Shoulder keg w/9 gallons of water
7 reps each side done in 20:18.
Added a gallon and felt every additional ounce.

rest 5 min

-HSPU on cinderblocks for 20 min
8 reps done.
Strength was MIA today.

rest 3 min

-Keg carry for time = 0:45.

-Shrugs w/65lb dumbbells
80 reps total.
8 sets of 10.

-Keg pushups w/10lbs
40 reps done in roughly 2:15.

-Band rows - 75 reps
-Band curlz - 75 reps

-10 min exercise bike
(technically 10:22, had to keep going until I hit 200 cals)

Total numbers on bike:
Distance = 5.46 miles
Calories burnt = 200 calories

--workout #2 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Fri Feb 22, 2013 9:14 am

T- How do you carry your keg?

You must have some awesome traps! 80 reps @ 130 lb. seems like a lot.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Fri Feb 22, 2013 10:48 am

Not to detract from TMK at all, but 80 reps at 130 pounds is not a lot at all - at least not for the traps. If anything it would tax the grip hardest, but traps would barely feel it, especially TMK's I'd wager on account of his continual neck work.

I may be wrong in the case of TMK... but I doubt it - UNLESS he does them super slow.
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Fri Feb 22, 2013 12:56 pm

Dave.cyco wrote:Not to detract from TMK at all, but 80 reps at 130 pounds is not a lot at all - at least not for the traps. If anything it would tax the grip hardest, but traps would barely feel it, especially TMK's I'd wager on account of his continual neck work.

I may be wrong in the case of TMK... but I doubt it - UNLESS he does them super slow.

You may be right about the grip. I did forget all the neck work. too.
I have 2 65 lb. db's. I should see how much it hurts! Maybe I will ...maybe :P
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Feb 24, 2013 2:51 am

itlives wrote:T- How do you carry your keg?

You must have some awesome traps! 80 reps @ 130 lb. seems like a lot.

Here's a basic outline:

-Turn keg on side
-Deadlift keg
-Row keg up slightly until the bottom of keg is above the knees
-Carry for as long as possible

The sloshing water is what makes it tough.



Dave.cyco wrote:Not to detract from TMK at all, but 80 reps at 130 pounds is not a lot at all - at least not for the traps. If anything it would tax the grip hardest, but traps would barely feel it, especially TMK's I'd wager on account of his continual neck work.

I may be wrong in the case of TMK... but I doubt it - UNLESS he does them super slow.

itlives wrote:
Dave.cyco wrote:Not to detract from TMK at all, but 80 reps at 130 pounds is not a lot at all - at least not for the traps. If anything it would tax the grip hardest, but traps would barely feel it, especially TMK's I'd wager on account of his continual neck work.

I may be wrong in the case of TMK... but I doubt it - UNLESS he does them super slow.

You may be right about the grip. I did forget all the neck work. too.
I have 2 65 lb. db's. I should see how much it hurts! Maybe I will ...maybe :P

Although I've been seeing good improvements, my traps/neck are a weak point. Gotta get them stronger/bigger.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Feb 24, 2013 2:54 am

2-24-13

Night
warmups

-3 min exercise bike
right into...

-1 min fast pace on bike
-1 min recovery pace " "
x6
right into...

-10s sprint pace on bike
-10s recovery pace " "
x5
right into...

-3 min exercise bike

-Walk w/10lbs for 10 min

-Laying on side, neck raises - 50 reps ea
-Laying flat, "yes" nods - 50 reps

-Curlz w/10lb plate in each hand - 30 reps
Got suprisingly tough.

-Partial standing rollouts - 10 reps

stretching

--workout #3 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Sun Feb 24, 2013 10:08 am

TheMasterKey wrote:
Here's a basic outline:

-Turn keg on side
-Deadlift keg
-Row keg up slightly until the bottom of keg is above the knees
-Carry for as long as possible

The sloshing water is what makes it tough.

I pictured you holding it Zercher style. Sounds like it would kill the grip first - for me.





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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Feb 24, 2013 9:21 pm

Yea, it fries the grip.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Feb 24, 2013 9:26 pm

2-24-13

Night
warmups

-5 min exercise bike

-Snatch w/75lb dumbbell
25 reps ea done. -- +5 reps improvement
Broken down as: 5, 5, 7, 8.
Very happy with these numbers.
Moving up to 80lbs next time.

-Farmer's walk w/75lb dumbbells
One max set.

-Curlz w/barbell - 50 reps
Switched from underhand to overhand grip after 25 reps.

-5 min exercise bike
(technically, 5:09.)

stretching

Total numbers on bike:
Distance = 2.73 miles
Calories burnt = 100 calories

My uncle gave me a bench, couple of barbells and a bunch of weight plates today. I've got a few ideas of pieces I want to add to my routine, and barbell shrugs are first on the list.

--workout #4 done for the week. 4 weeks success.


Last edited by TheMasterKey on Sun Feb 24, 2013 9:35 pm; edited 1 time in total
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Sun Feb 24, 2013 9:29 pm

You're getting really good at the dumbbell snatch. Have you considered using your newfound bounty to give the Olympic snatch a try? Snatches and cleans are also great for your traps, as well as grip if done for highish reps.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Sun Feb 24, 2013 10:10 pm

I'm sticking with the [You must be registered and logged in to see this link.]

After that, I'm undecided at this point.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Sun Feb 24, 2013 10:49 pm

Cool! So your goal is to hit 100 pounds as a 1RM, or at the same volume/time as your work sets?
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Mon Feb 25, 2013 1:09 pm

I'm gonna keep adding 5lbs once I hit 25 reps each arm. Slow progression until I get to 100lbs.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Mon Feb 25, 2013 1:14 pm

Sorry, I must be slow on the up take today; I still don't follow. You mean to get 100 lbs. for 1 or 25 reps? Thanks.
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Mon Feb 25, 2013 1:18 pm

I will consider the goal reached once I can hit 100lbs for 1 rep each arm.

But, I won't be attempting 100lbs until I've got 25 reps each arm with 95lbs. And I won't be attempting 95lbs until I've got 25 reps each arm with 90lbs. etc. If that makes sense.
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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Mon Feb 25, 2013 1:27 pm

It makes perfect sense. It means by the time you get to 100, you're not going to twist all over the place desperately hoping for the weight to go up. It means you're going to toss that thing overhead like Zydrunas Savickas would toss a pink dumbbell. :twisted:
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Mon Feb 25, 2013 2:12 pm

Exactly!
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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Mon Feb 25, 2013 3:56 pm

That's some patience on your part. Because you KNOW you'll be able to hit a 1RM of 100 way before you 25 reps at 95 lb.s
I applaud you, sir!
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Tue Feb 26, 2013 9:16 pm

Thanks Mike. But let's hold the applause until AFTER I get it done. :cheers2:
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Tue Feb 26, 2013 9:18 pm

2-26-13

Afternoon
-Pullups w/10lbs
25 reps total.
Done as: 1, 3, 5, 7, 9.


Night
warmups

-Burpees 30s
-Jumping jacks 30s
-Split jumps 30s
-Burpees 30s
-Jumping jacks 30s
-Mountain climbers 30s
-rest 30s
x5


--workout #1 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by GreekPT on Wed Feb 27, 2013 12:29 am

Dang, last i remember reading, you were at 70 or 75lbs on the db snatch. Can I please have some of whatever you're drinking? ;)

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Re: TMK 2013 - Keep Moving Forward

Post by Dave on Wed Feb 27, 2013 12:56 am

He's still perfecting his technique at 75. Those numbers above were just a brief discussion about his near future. :D
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Tue Mar 05, 2013 1:02 am

3-4-13

Late Night

-Pushups
440 reps total.
Done in just under 1hr 10 min.
And broken down with the deck of cards...


Cards break down as follows -
Numbered cards = self-explanatory number of reps
Face cards = 10 reps
Aces = 16 reps (last card of the deck ended up an Ace)
Jokers = 20 reps


I basically worked (work, not training) myself in exhaustion last week. Feeling better today, but I'm gonna have this week be b/w only.

--workout #1 done for the week.
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Re: TMK 2013 - Keep Moving Forward

Post by Rastaman on Tue Mar 05, 2013 1:23 am

Nice Volume on the pushups mate :twisted:

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Re: TMK 2013 - Keep Moving Forward

Post by itlives on Tue Mar 05, 2013 10:01 am

TheMasterKey wrote:
Aces = 16 reps (last card of the deck ended up an Ace)
.

Were you surprised it wasn't the Joker? :lol:

I think I mention it before but when I did the TMK Deck, I got "lucky" and had about 40 burpees right out of the gate. Got through those while fresh!
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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Thu Mar 07, 2013 1:02 am

Thanks Rasta!

itlives wrote:
TheMasterKey wrote:
Aces = 16 reps (last card of the deck ended up an Ace)
.

Were you surprised it wasn't the Joker? :lol:

I think I mention it before but when I did the TMK Deck, I got "lucky" and had about 40 burpees right out of the gate. Got through those while fresh!

Same here, I "luckily" got both jokers out of the way during the first 1/4 of the deck.

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Re: TMK 2013 - Keep Moving Forward

Post by TheMasterKey on Thu Mar 07, 2013 1:04 am

3-7-13

Night

-Squats
300 reps total.
Broken down as...
10, 20, 30, 40, 50, 50, 40, 30, 20, 10.

stretching

--workout #2 done for the week.
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Re: TMK 2013 - Keep Moving Forward

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