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Bags, Bells and Bodyweight - Brahma Bill 2016

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Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Tue Nov 24, 2015 7:52 pm

"A man is not old as long as he is seeking something" Jean Rostand

Review of 2015 Goals
Hit the 80 sets of snatches to complete Viking Warrior Conditioning. HUGE improvement on my conditioning
Weight loss - Nope. Still a fat A$$
The rest of my goals were sandbag related and carried over from 2014. Haven't really touched my sandbags since I started working with the KBs.
Last spring I started at step one on Convict Conditioning. It really helped me to hit the reset and start over at zero. I feel a lot less banged up and have been making slow but steady progress

2016 Goals
Continue working the Convict Conditioning "good behavior" template.
Heal my right leg and get my ATG squat back
Work the mess out of the Clean and Press - I haven't been doing a lot of overhead pressing with all the snatching so I feel like I've lost a little there.
More heavy carries! They work!


Sounds like fun!


Last edited by Brahma Bill on Thu Mar 10, 2016 8:14 pm; edited 1 time in total (Reason for editing : Changed log title)
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Rastaman on Tue Nov 24, 2015 10:48 pm

Good to see your sticking with CC mate.   Some good goals there, does sound like fun !
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Wed Nov 25, 2015 4:29 am

What's up with the leg?
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Wed Nov 25, 2015 7:27 am

Dave wrote:What's up with the leg?
Pulled the calf, hammie, tendons behind the right knee last summer. Finally got over it and was almost back to normal about a month ago. Then woke up one morning last week feeling like I did it again. Not as bad this time and it's feeling pretty good today. It's kept me from squatting which is annoying. I don't want to be that guy with the big chest and shoulders and the scrawny little chicken legs :D
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And now for something conpletely different....

Post by Brahma Bill on Thu Nov 26, 2015 9:36 am

I recently joined a Networking group and one of the members runs a personal training studio. He puts on a free boot camp every Thanksgiving at 7:00 am. Way different for me on a number of levels. Training in the AM, training around people, types of exercises etc.
Here's a recap,
Jumping jacks, joint circles and some dynamic stretching.

Amrap for 8 minutes
50 yard sprint
A skip back
40 yard sprint
side shuffle back
25 yard sprint
side shuffle back
10 yard sprint
frog jump back

recovery jog around the block
3 rounds
10 Renegade man makers with clean and press (used 25lb KB)
10 med ball slams 30 lb med ball

Lunges
squat jumps
squat pumps
and a couple or other weird leg exercise I don't know the name of
backward lunges
Did all that working back around to the sprint area

Amrap for 5 minutes
50 yard sprint
A skip back
40 yard sprint
side shuffle back
25 yard sprint
side shuffle back
10 yard sprint
frog jump back

Recovery jog around the block

10 Thrusters
10 Med ball slams
10 Thrusters

Dynamic stretching to finish up

Lots of fun and a nice little session on a beautiful morning.
Great way to start our second biggest feast day in the U.S. and my 53rd Birthday :party:


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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Cesar on Thu Nov 26, 2015 2:15 pm

Happy birthday, Bill!
Glad you enjoyed the group bootcamp. Now feast!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Cheesedog on Fri Nov 27, 2015 12:12 am

Happy B-day and T-day!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Fri Nov 27, 2015 7:20 am

Thanks Fellas!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Rastaman on Fri Nov 27, 2015 7:34 am

Happy Birthday Bill!

The boot camp sounds fun!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Fri Nov 27, 2015 8:10 am

Great way to spend a birthday!  Glad it was a good one.

It's kept me from squatting which is annoying. I don't want to be that guy with the big chest and shoulders and the scrawny little chicken legs

That's too bad, but not necessarily a loss if you are good with stairs/hills.  :)
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Fri Nov 27, 2015 9:20 am

Rastaman wrote:Happy Birthday Bill!

The boot camp sounds fun!

Thanks Rasta

Dave wrote:Great way to spend a birthday!  Glad it was a good one.

It's kept me from squatting which is annoying. I don't want to be that guy with the big chest and shoulders and the scrawny little chicken legs

That's too bad, but not necessarily a loss if you are good with stairs/hills.  :)
thanks Dave, it was. That's one thing I picked up on yesterday. Even though I can't go all the way down I can still work the heck out of my legs. Major DOMS in the quads today
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Mon Nov 30, 2015 6:45 pm

Just the bare bones today.

Incline pushups
35, 21, 20
Flat frog Raises
11, 7, 7
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Avocadoshake on Mon Nov 30, 2015 6:49 pm

Happy belated birthday Bill.
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Mon Dec 07, 2015 7:00 pm

Avocadoshake wrote:Happy belated birthday Bill.
Thanks Brother!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Mon Dec 07, 2015 7:06 pm

WU including Rasta's 90/90 and some snatches with the 16kg just 'cause it feels good.

Sort of Jack knife squats 15, 15, 15
Archer rows 32 kg KB - 10/10, 10/10, 10/10
C&P 24 kg KB - 4/4, 2/2, 2/2

10/10 swings with the 32kg


Knee's still hinkey. Squats weren't even to parallel but it felt good to "oil" the knee. Disappointed in the C&P. But then again that's why I'm working them

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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Tue Dec 08, 2015 8:50 pm

WU
two rounds of 24 kg Swings and presses done like this
15/15 swings
1/1 press
15/15 swings
2/2 press
20/20 swings

7 short bridges - still hurts the tendons on the right so I did
Bridge holds - :30, :30, :45

2 set of 32kg swings just to pad my total
10/10
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by itlives on Tue Dec 08, 2015 9:28 pm

Late late late happy birthday Bill!
That boot camp looked brutal to me!
Good stuff in here - glad to see it!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Tue Dec 08, 2015 9:37 pm

itlives wrote:Late late late happy birthday Bill!
That boot camp looked brutal to me!
Good stuff in here - glad to see it!
Thanks Mike! It was a lot of fun but my quads were good and sore for a couple of days after. Are you getting any training in?
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by itlives on Tue Dec 08, 2015 9:51 pm

Yeah, I'm in the process of losing my house (and dungeon - sniff sniff). Have moved in with my parents and set up a place to workout. Energy gets drained when you go through what I've been through the last couple of years.
I'm on the other side of the most of it.
There's light at the end of that tunnel!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Wed Dec 09, 2015 2:34 am

Nothing keeps you down, Mike! :up:
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Thu Dec 10, 2015 8:41 pm

Dave wrote:Nothing keeps you down, Mike!  :up:
X2! :cheers:
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Thu Dec 10, 2015 8:46 pm

WU
3 rounds
Incline push ups 35, 30, 23
Flat frog raises 8, 8, 5
32 kg KB swings 10/10

So...I'm reading "Becoming a Supple Leopard" and learning all about a neutral spine. Practiced the little sequence tonight and also the other night when I did C&P. It makes a huge difference. More reps on the C&P and on the push ups. Nothing like a little epiphany to make your whole day :duh:
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Sat Dec 12, 2015 6:27 pm

Had to get it in were I could today.
2 mile bike ride to a bigger park with a bigger playground with the little big man.
Horizontal rows 3x10
Isometric holds in the chin up position 2 x :15 sec
hang from a bar approx. :20 sec. (this was a competition to see who could hang the longest)
2 mile bike ride back home.

Did a job in a 3 story condo yesterday. Multiple trips up and down the stairs. Right knee was swollen this AM but felt fine after the bike ride.

There's a playground 1/2 a block from my house. We can see it out the back door. But my little buddy loves to go on a "long" bike ride to the big city park. He thinks he's some kind of stud since we ride so "far". :D
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Rastaman on Sat Dec 12, 2015 8:02 pm

Gotta love the playground workouts!

My little man thinks he's a stud also on the long bike rides, even though I end up pushing him on the return trip :lol:

Is the Supple Leopard a good read?
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Sat Dec 12, 2015 8:59 pm

Dead hang, or arms bent?
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Sat Dec 12, 2015 9:36 pm

Rastaman wrote:Gotta love the playground workouts!

My little man thinks he's a stud also on the long bike rides, even though I end up pushing him on the return trip :lol:

Is the Supple Leopard a good read?
We had to stop and walk a couple of blocks and drink a little water on the way back. :D I'll let you know. I'm just getting into it.

Dave wrote:Dead hang, or arms bent?
Dead hang.
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Sat Dec 12, 2015 10:59 pm

Pullups still on the list at some point?
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Sun Dec 13, 2015 8:07 am

Dave wrote:Pullups still on the list at some point?
No doubt about it. I know what I have to do, I'm just not doing it.
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Rastaman on Wed Dec 16, 2015 6:39 am

Brahma Bill wrote:
Dave wrote:Pullups still on the list at some point?
No doubt about it. I know what I have to do, I'm just not doing it.
Maybe a Pullups Challenge in the near future?  I'm sure a bit of New Years motivation might spark the return of some of our long lost community  :D
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Wed Dec 16, 2015 2:22 pm

The same challenge we did in 2012.  Pullups total over a) one month, b) one hour, and c) 10 minutes, to culminate in a a test of d) max pullups in a single set.  I got so much out of that challenge last time, and would love to do it again. It would be a great one for January.
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Wed Dec 16, 2015 7:52 pm

Y'all have at it. I'm about 30 lbs away from doing a pullup.
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Wed Dec 16, 2015 8:02 pm

Get 'er into ya Bill. Those negatives will count for the challenge!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Thu Dec 17, 2015 7:10 pm

If I can count my Horizontal Pulls I'm in. It will do me some good to focus on bringing those numbers up in January.
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The sleeping giant awakes

Post by Brahma Bill on Sat Dec 26, 2015 8:03 pm

Actually took a day off yesterday. Feel like it did some good.
Got my mind right and got after it!

WU

Swings 24 kg KB 15/15 to get loose
3:00 minutes rest
Max attempt non stop swings with the 32 kg KB
100 Swings! done 10/10- had to really focus on the last couple of sets to keep everything tight.

Incline push ups 33,17,21 ( got my hands a little close on that second set)
Flat frog raises 9,7,6

24 kg KB - one round
5/5 swings
5/5 snatches
5/5 cleans
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Sat Dec 26, 2015 8:28 pm

So you were alternating hands, then? Ten left, then ten right, until you had done 100 total?
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Sat Dec 26, 2015 8:29 pm

Brahma Bill wrote:If I can count my Horizontal Pulls I'm in.

Absolutely.

It will do me some good to focus on bringing those numbers up in January.

That's what it's for, after all!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Sat Dec 26, 2015 8:44 pm

Dave wrote:So you were alternating hands, then?  Ten left, then ten right, until you had done 100 total?
Yes that's it. Somehow I got it in my head that I had to do 98 to beat you. I was shooting for 120 but didn't quite get there.
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TCB

Post by Brahma Bill on Mon Dec 28, 2015 7:20 pm

Set up the suspension trainer and worked this in while Taking Care of Business.

10 vertical pulls and 5 rope squats to warm up.

Horizontal rows 7,7,5
Rope squats 10,10,5

Vertical rows - 15

I'd do a set and then go take care of something else and then come back in a couple of minutes. rope squats were just to parallel then the right knee pain kicked in. I'm going to keep working these until I've got full range of motion and am pain free again.
At least I got a little something in.
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Rastaman on Mon Dec 28, 2015 8:00 pm

Nice workout Bill.  Rope squats are are a good idea to ease back into full range of motion.  I'm sure the knees will be fine in no time!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by itlives on Tue Dec 29, 2015 11:04 am

If you are about 30 lbs. from a pull up, a good goal for next year would be 1 pull up from a dead hang.
The best thing I ever did for my bad knee was to participate in the squat hold challenge. It is a body weight squat as far down as you can , just hold it. A cool compress at night when you are done being on your feet will take some of the swelling away.
Good stuff with your big little man!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Tue Dec 29, 2015 2:07 pm

itlives wrote:The best thing I ever did for my bad knee was to participate in the squat hold challenge. It is a body weight squat as far down as you can , just hold it.

Co-signed!  Not because I have a bad knee, per se, but because whenever my right knee does act up, this and/or hindu squats always helps it feel better!  Left knee never really acts up at all.

And for pullups, maybe get some Iron Woody bands and do assisted pullups? I just got the purple band and the green band in the mail, and will be using both for my pullup challenged trainees.
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Tue Dec 29, 2015 3:09 pm

Thanks fellas. I was thinking that Isometric holds might be a good idea. I'll give it a try. I was also thinking that I might add in some calf raises. I read somewhere recently that it helps to work upstream and downstream of the injury (either Supple Leopard or CC 2). I've been doing the Kelly Starett knee thing and that's helped a lot. Just need to find the sweet spot between working the muscles and not re-injuring the stupid thing.
I'll check into the bands, maybe I'll figure out a way to make a cheap homemade version.
Or hey!....I could just loose the 30 lbs :D
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Rastaman on Wed Dec 30, 2015 12:40 am

Brahma Bill wrote:
Or hey!....I could just keep swinging and loose the 30 lbs :D

Fixed it for you :D
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Dave on Wed Dec 30, 2015 1:04 am

He's got you there!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Mon Jan 04, 2016 7:34 pm

Rastaman wrote:
Brahma Bill wrote:
Or hey!....I could just keep swinging and loose the 30 lbs :D

Fixed it for you :D

Dave wrote:He's got you there!  
That would help but I've still got to tighten up in the kitchen :oops:
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Brahma Bill on Mon Jan 04, 2016 7:39 pm

WU including 10/10 swings-10/10 archer rows and 7/7 OHP with the 16 kg KB

10 EMOTM rounds
3 Horizontal pullups (5 on round 10)
3/3 OHP 24 kg KB (1/2 on round 9, 0 on round 10)

3 rounds
Incline Pushups 24, 17, 13
Flat Frog Raises 7,6,5
Short bridges 12, 8, 8

Finally turned cold so I did a little extra on the warmup. Felt my Knee pop during my morning mobility work. Didn't bother me all day and was able to do the short bridges without pain :pbjt:. Still don't have full range of motion but it's getting there.



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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Rastaman on Mon Jan 04, 2016 7:44 pm

Solid workout  mate, staying consistent with the CC  :up:
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by ccheatum on Mon Jan 04, 2016 8:26 pm

Nice press/pull combo! Great workout, Bill.
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by itlives on Mon Jan 04, 2016 10:36 pm

Good stuff, Bill!
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

Post by Cesar on Tue Jan 05, 2016 6:31 am

Nice going, Bill
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Re: Bags, Bells and Bodyweight - Brahma Bill 2016

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