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Forging the Warrior into...BATMAN!

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Re: Forging the Warrior into...BATMAN!

Post by itlives on Sat Dec 15, 2012 9:49 am

CV, Rasta asked about my Book of Pain which got me thinking of that post you made at BWC that has all the great workouts in it. If you could find it and copy and paste it over here as a sticky I think it could benefit this site.
What do you think?
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Re: Forging the Warrior into...BATMAN!

Post by ccheatum on Sat Dec 15, 2012 12:51 pm

itlives wrote:CV, Rasta asked about my Book of Pain which got me thinking of that post you made at BWC that has all the great workouts in it. If you could find it and copy and paste it over here as a sticky I think it could benefit this site.
What do you think?

That's a really great idea. There are some real classics around here, and it would be nice to have a sticky that puts them all in one place. We can have our very own PCT book of pain! Even more fun to see if people can come up with new workouts that are good enough to nominate to the book. We can all vote!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Sat Dec 15, 2012 8:44 pm

Great minds think alike! Yesterday I posted it on the conditioning 101 sticky under training discussion Dave set up.
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Re: Forging the Warrior into...BATMAN!

Post by Iliander on Mon Dec 17, 2012 8:13 am

Happy Birthday! :skip: :inca:

So where are the birthday swings?!?! :razz:
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Mon Dec 17, 2012 11:28 am

Yeah, a 35-1 ought to be easy for a whippersnapper like you!
Happy happy birthday!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Mon Dec 17, 2012 4:02 pm

Thanks Fellas...
so I did not complete day 5 of week 3 of Cheesiness so I completed it this afternoon.

I warmed up with 35:1 swings using a 24kg KB

then day 5 of week 3 as follows;

4 rounds EMOTM
1A) BB High Pull using 95lbs x3
1B) Pull ups - 5,4,3,2

4 rounds of E90S
2A) Alternating one handed KB OH press x4
2B) Alternating one handed KB thrusters x 4

first round of KB OH press were from a dead start to clean to OH back and forth from hand to hand. then i just completed one arm x4 then other arm x4.

3) Zottman Curl 3x8

Happy Birthday to me!!!!
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Mon Dec 17, 2012 4:11 pm

Inca Warrior wrote:Thanks Fellas...
so I did not complete day 5 of week 3 of Cheesiness so I completed it this afternoon.

I warmed up with 35:1 swings using a 24kg KB

then day 5 of week 3 as follows;

4 rounds EMOTM
1A) BB High Pull using 95lbs x3
1B) Pull ups - 5,4,3,2

4 rounds of E90S
2A) Alternating one handed KB OH press x4
2B) Alternating one handed KB thrusters x 4

first round of KB OH press were from a dead start to clean to OH back and forth from hand to hand. then i just completed one arm x4 then other arm x4.

3) Zottman Curl 3x8

Happy Birthday to me!!!!

Nice warm up!
I started kung-fu when I was 36 (made black belt at 49). You've got a lots of good times ahead!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Mon Dec 17, 2012 4:13 pm

itlives wrote:
Inca Warrior wrote:Thanks Fellas...
so I did not complete day 5 of week 3 of Cheesiness so I completed it this afternoon.

I warmed up with 35:1 swings using a 24kg KB

then day 5 of week 3 as follows;

4 rounds EMOTM
1A) BB High Pull using 95lbs x3
1B) Pull ups - 5,4,3,2

4 rounds of E90S
2A) Alternating one handed KB OH press x4
2B) Alternating one handed KB thrusters x 4

first round of KB OH press were from a dead start to clean to OH back and forth from hand to hand. then i just completed one arm x4 then other arm x4.

3) Zottman Curl 3x8

Happy Birthday to me!!!!

Nice warm up!
I started kung-fu when I was 36 (made black belt at 49). You've got a lots of good times ahead!

I used to do Tae Kwon Do...I have thought about getting back into martial arts but not sure what...I think that when lil C is ready to start I will start with him...
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Re: Forging the Warrior into...BATMAN!

Post by TheMasterKey on Mon Dec 17, 2012 10:04 pm

Happy Birthday and great workout!
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Mon Dec 17, 2012 11:20 pm

Your "warm up" is my favorite part! :razz: Cheers to you my young friend!
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Re: Forging the Warrior into...BATMAN!

Post by CheesedogTheFirst on Tue Dec 18, 2012 2:05 am

Happy Birthday! :party:
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 18, 2012 7:16 am

Thanks fellas. I was expecting DOMS to set in but nothing yet. We'll see what the day holds. Now, squats!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 18, 2012 8:41 am

12/18/12

Week 4 day 1

1) squats - loads bar to max weight I own -280lbs. I do 't own a squat rack so no way I was going to get into zercher position. I was going to try to clean to a front squat...yeah, I don't know if I coulda but I thought I can't afford to get hurt.
I dropped weight to 205lbs, I was able to deadlift it and ATG but too much strain on my shoulders. So I made an executive decision and began to deadlift.
205lbs x1
255lbsx 1+1
275lbsx 1
280lbsx 1+1+1+1+1
I guess you could say all are PRs as I have never deadlifted this much ever. I know I could have done more at 280. I did not want to overdo it being the first time.

Then I front squatted 135lbsx5 - i cleaned to start set.
Then cleaned 135lbsx3
For cleans and front squats shoulder flexibility and wrist flex and mobility are the ones that will hinder any progress.

2A) push ups - 10,9,8,7,6,5,4,3,2,1
2B) 135lbs Oly bent row - 10,9,8,7,6,5,4,3,2,1
Now rest in between, just enough time to switch from one to the other. it was fun.

If I'm going to try to get squat happy like Dave, I'm going to need a squat rack! but not sure how much that will run, space and wanting to put out the $$$$.



Last edited by Inca Warrior on Tue Dec 18, 2012 7:56 pm; edited 2 times in total (Reason for editing : Correction not clean 205l s but deadlift 205lbs)
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Tue Dec 18, 2012 9:18 am

Inca Warrior wrote:
I used to do Tae Kwon Do...I have thought about getting back into martial arts but not sure what...I think that when lil C is ready to start I will start with him...

Keep up your stretching then. We don't get "looser" as we enjoy the downhill slide. (And, I've not seen much sretching in your log :) )
Yoga would be good, maybe better than just stretching. Time for some Rodney Yee!
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Re: Forging the Warrior into...BATMAN!

Post by Brahma Bill on Tue Dec 18, 2012 9:41 am

Happy Birthday CV! Nice work on the deadlifts.
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 18, 2012 11:51 am

itlives wrote:
Inca Warrior wrote:
I used to do Tae Kwon Do...I have thought about getting back into martial arts but not sure what...I think that when lil C is ready to start I will start with him...

Keep up your stretching then. We don't get "looser" as we enjoy the downhill slide. (And, I've not seen much sretching in your log :) )
Yoga would be good, maybe better than just stretching. Time for some Rodney Yee!

I do some mobility...mostly dynamic front kicks and the like to get the hams loose.
I should def get more into Rodney. I have the conditioning for athletes but have only done it 2xs. yes I should get to it.

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 18, 2012 11:53 am

Brahma Bill wrote:Happy Birthday CV! Nice work on the deadlifts.

Thanks Bill. took the day off, wnet to check out a school for Lil C - preschool that is. then home to train and do my bday swings while Cesitar and Antoinette napped. then theymade homemade birthday cake, had dinner and enjoyed cake.

this AM another school visit/tour and now back to the grind of work.
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 18, 2012 2:56 pm

So I was thinking about this AM and Zercher Squats.
I was able to deadlift the Oly Bar and place on thighs while on ATG but I could not get the hooks in in order to get into the bottom position of the Zercher. I watched a couple of videos but could not get it.

What gives?
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Tue Dec 18, 2012 5:51 pm

Post a video of your attempt to get into Zercher position if you want meaningful feedback.

And Cesar! 205 pound clean is nothing to sneeze at! You are one strong dude and you'll only get strogner!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 18, 2012 6:34 pm

Thanks Dave but it was a typo...I did not clean 205 but instead I deadlifted 205lbs. I have never deadlifted beyond DBs and KBs...I believe I can lift more. I will see what more I can clean as well. After reading your reply, lil cv and I went to the garage for some swings and I wanted to see if I had actually cleaned 205...no way. Next time I clean I will see what I can do but not tonight.
I did try to zercher again. I deadlifted 205 and rested bar on Thighs while ATG...I put the hooks in outside of legs not Inside like in videos I've seen on YouTube. I was able to squat it x 1. PR! It was ugly though...not on crease of elbow but on forearm...I wi try to record for critique


Last edited by Inca Warrior on Tue Dec 18, 2012 8:03 pm; edited 2 times in total (Reason for editing : Typo)
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 18, 2012 6:35 pm

So a co worker gave me a 5 foot steel rod...what to do?
Maybe a gada?
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Re: Forging the Warrior into...BATMAN!

Post by CheesedogTheFirst on Wed Dec 19, 2012 1:50 am

Inca Warrior wrote:So I was thinking about this AM and Zercher Squats.
I was able to deadlift the Oly Bar and place on thighs while on ATG but I could not get the hooks in in order to get into the bottom position of the Zercher. I watched a couple of videos but could not get it.

What gives?

Maybe you are placing the bar to close to your body, or your legs are too close together. Without a video it's hard to tell. I've been doing zerchers for a while, they are very easy once you get them. It's a good idea to wrap a towel around the bar or wear a heavy sweatshirt at first because the bar will hurt your arms a bit.


You did a fine job on the workout, and since you subbed in deadlifts you can do the squats later in the week! :twisted:
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 19, 2012 7:13 am

Thanks cheese...I wear a sweatshirt so I will keep that in mind. I believe u might be right, legs were too close together..I will try wider stance next time
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 19, 2012 8:29 am

12/19/12
Day 2 of week 4

10:00 jump rope with my new jump rope and I was able to pick this one up.
5:00 mobility - 00:30 per movement

Death by push...not really death but fun nonetheless. Per cheese, I had to get creative cuz I do not own a weight vest and I train alone So I grabbed the following plates; one 25lbs, one 10lbs, three 5lbs and two 2.5lbs = 55lbs
Grabbed length of rope, folded in half, fed loop through plated and fed loose ends into rope loop. Threw over my back with "straps" over each shoulder. Easy quick and effective.
13 push ups @ 55lbs, 9 @ 52.5lbs, 8 @ 50lbs, 8 @ 45lbs, 9 @ 40lbs, 8 @ 35lbs and 8 @ 25lbs.
Next time I will start heavier...

4 rounds EMOTM
2a) squat jump x 10
2b) pull up max - 1; 5,4,3,2

3) bent lateral raises - 3x10

Fun times...I felt like MacGyver!
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Wed Dec 19, 2012 8:47 am

Inca Warrior wrote:12/19/12
Day 2 of week 4

10:00 jump rope with my new jump rope and I was able to pick this one up.
!

Great improvement and fast, too!

good work warrior!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 19, 2012 9:46 am

itlives wrote:
Inca Warrior wrote:12/19/12
Day 2 of week 4

10:00 jump rope with my new jump rope and I was able to pick this one up.
!

Great improvement and fast, too!

good work warrior!

thanks Mike...it was a lil odd but I was able to pick up.
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Wed Dec 19, 2012 2:17 pm

Do you train right in your garage? Can you overhead press in there?

And really good job on the McGuyver Pushups!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 19, 2012 3:04 pm

Dave.cyco wrote:Do you train right in your garage? Can you overhead press in there?

And really good job on the McGuyver Pushups!

Yes Dave in my garage...i cleaned out a spot in the middle...it is the same place that you can see in the pull up video...definitely enough space overhead to to OH press...why?

thanks...I was racking my brain while jumping rope... and thought of the rope...
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Wed Dec 19, 2012 3:37 pm

Just curious my friend. :)
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 19, 2012 3:55 pm

oh I thought you had some crazy idea to add to my training...lol
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Re: Forging the Warrior into...BATMAN!

Post by Brahma Bill on Wed Dec 19, 2012 7:32 pm

Dave.cyco wrote:And really good job on the McGuyver Pushups!

X2

"were there's a will there's a way"
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Wed Dec 19, 2012 7:48 pm

It's because Dave's ceiling is too low. It severely limits his training. That's why he does so poorly on all our challenges :lol:
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 19, 2012 8:45 pm

Thanks bill!
@mike - lol
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Re: Forging the Warrior into...BATMAN!

Post by CheesedogTheFirst on Thu Dec 20, 2012 2:27 am

Inca Warrior wrote:12/19/12
Day 2 of week 4

10:00 jump rope with my new jump rope and I was able to pick this one up.
5:00 mobility - 00:30 per movement

Death by push...not really death but fun nonetheless. Per cheese, I had to get creative cuz I do not own a weight vest and I train alone So I grabbed the following plates; one 25lbs, one 10lbs, three 5lbs and two 2.5lbs = 55lbs
Grabbed length of rope, folded in half, fed loop through plated and fed loose ends into rope loop. Threw over my back with "straps" over each shoulder. Easy quick and effective.
13 push ups @ 55lbs, 9 @ 52.5lbs, 8 @ 50lbs, 8 @ 45lbs, 9 @ 40lbs, 8 @ 35lbs and 8 @ 25lbs.
Next time I will start heavier...

4 rounds EMOTM
2a) squat jump x 10
2b) pull up max - 1; 5,4,3,2

3) bent lateral raises - 3x10

Fun times...I felt like MacGyver!

That's a great idea, well done! You got lots of reps with some pretty heavy weights there. :twisted:
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Thu Dec 20, 2012 2:46 am

itlives wrote:It's because Dave's ceiling is too low. It severely limits his training. That's why he does so poorly on all our challenges :lol:

Hey now wait a minute!
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Re: Forging the Warrior into...BATMAN!

Post by Rastaman on Thu Dec 20, 2012 4:27 am

Nice job McGuyver!

Pretty solid reps at those weights.

I'm using my scuba divers weight belt- comfortable and quick release, but unfortunately only takes 10Kg.

Will have to invest in a weight belt.

Glad you survived :roflol:

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 20, 2012 7:12 am

Thanks fellas. I know that I can push more weight...next time I will start at a higher weight. 13 reps @ 55lbs was not as challenging as I thought...may e start at 75lbs next time
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Re: Forging the Warrior into...BATMAN!

Post by Iliander on Thu Dec 20, 2012 8:23 am

Good stuff! Weighted push-ups are an awesome exercise imo, they also serve a lil bit as a weighted plank.
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 20, 2012 8:28 am

This AM 12/20/12
Day 3 of week 4

10:00 jump rope
7:00 mobility

100 Hindu squats @ 2:25 my quads were burning. It started at around rep #50...and did not let up until I stopped. @Ili - I guess I have to shave off 1:03 off my time.

4 rounds BB complex - I used Oly bar loaded to 95lbs - not so relaxing, Cheese!
My heart was pounding like you would not believe.

1A) upright row x 6
1B) snatch x 6
1C) thrusters x 6
1D) deadlift x 6
1E) bent row x 6

I timed the complex and took one min rest I. Between so it looked like this...
Round 1: 00:00 - 2:26
Rest
Round 2: 3:26 - 6:15
Rest
Round 3: 7:15 - 10:46
rest
Round 4: 11:46 - 15:53
DONE!

Note: snatches were ugly!
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Re: Forging the Warrior into...BATMAN!

Post by Iliander on Thu Dec 20, 2012 8:50 am

Great workout! Good job on doing the hindus... if you can, you should try to do this daily for at least a couple of days, it should improve quickly.
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 20, 2012 12:57 pm

I plan on it Ili...daily to see if I can lower time...
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 20, 2012 2:02 pm

Iliander wrote:Good stuff! Weighted push-ups are an awesome exercise imo, they also serve a lil bit as a weighted plank.

They were not as difficult as I thought. Like I said, planning on doing them again and adding more weight next time.
I dropped down last evening to do a couple of push up, slow and steady...I was sore...lol :twisted:
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Re: Forging the Warrior into...BATMAN!

Post by Brahma Bill on Thu Dec 20, 2012 2:04 pm

Nice going CV. Cheesification seems to be working for you. I haven't seen you miss any training or complain about lack of motivation in a while. Keep up the good work.
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 20, 2012 2:07 pm

thanks Bill. I think cuz I like it!!!!
I am so motivated it is unreal...
I like it.
Further, I did not do anything over the weekend and i think even friday and i noticed it on my frustration tolerance. I was short tempered and irritable.
I know training releases endorphines and I feel great after...I had to think about it alot. Training first thing in the AM, gets my day started on a good note and keeps it positive.
I enjoy training...I love training.


Last edited by Inca Warrior on Thu Dec 20, 2012 4:24 pm; edited 1 time in total
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 20, 2012 2:09 pm

I would like to follow cheese for a while...maybe even for all of 2013 and see what happens.

My clothes fit better, i feel great.
I think my body has changed some. Antoinette says that I am just maintaining and is glad that I haven't gained weight with her during the pregnancy.
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Re: Forging the Warrior into...BATMAN!

Post by Rastaman on Thu Dec 20, 2012 4:12 pm

Hey CV, re: overhead squat mobility.

Dave suggested this on BWC for my T-spin Mobility. May help with your mobility and range of motion :think:

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

Cheers Chris
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 20, 2012 4:19 pm

thanks Chris.
I'll take a look at it when i get home.

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 20, 2012 7:28 pm

ok time to build a gada
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Fri Dec 21, 2012 12:28 am

Hey I remember that! You can't go wrong following KStar's mobility advice.
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Re: Forging the Warrior into...BATMAN!

Post by CheesedogTheFirst on Fri Dec 21, 2012 1:54 am

Inca Warrior wrote:I would like to follow cheese for a while...maybe even for all of 2013 and see what happens.

My clothes fit better, i feel great.
I think my body has changed some. Antoinette says that I am just maintaining and is glad that I haven't gained weight with her during the pregnancy.

I'm glad you're getting such great results. Your bill is in the mail! :mrgreen: :P :eyebrows:

jk!

A quick question though. Are you up for another intense week, or do you want to make it a light week, being Christmas and all? I've got 3 more weeks of intense workouts all ready whenever you are.

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Re: Forging the Warrior into...BATMAN!

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