No Surrender!! Rudy's Training and Tournament thread

Discussion in 'Training Logs' started by Rudy, Nov 1, 2016.

  1. Rudy

    Rudy Accomplished Member

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    Current status: left leg damaged and weak, I have lost a couple inches and my left tibialis anterior is still partially numb. Everything else is daijobu (all good!). I decided to do some right leg one legged squats (pistols) maximum depth, I did 4 sets of around 15-20 reps. Quad so fucking pumped it felt like a rock. I tried some left (damaged) leg and to my surprise there was no pain. My power was low, I did a few sets of around 7-12. I have no real need to squat and deadlift right now anyway, I will fill up a backpack full of 2L water bottles for extra weight later on so I can get some increased resistance. Both my legs are blown up as if I did a ton of squats and there's no pain in my damaged left quad!

    All Japan Cup is next Sunday, November 13th. Prayerfully 5 days after our Hero and Savior Donaldus Triumphus takes his rightful throne. And if not, we shall dine in hell and fight in the shade.
    I'm still mentally going through my strategy, my toproll power is great but after a few matches my power drops below the top guys' level and I cannot beat them that way. My press, if landed properly, can defeat anybody here but it's very difficult to set up and execute. I seem to only be able to mentally gear up to do it if it's my last option, meaning once I know my bicep and forearm have taken a dump, I can psyche up for the big press out of desperation and the emergency factor. It is the final solution.

    My main competitors are the 6'4, 350 lb Hatakeyama the current heavyweight Japanese champion and Murata, a 300 lb ex sumo wrestler who has arm wrestled for 10 years. I have pressed them both down in training multiple times, if I execute this move they are going down and I will be the first Westerner to gain this crown.

    These will be my exercises for quite a while:

    1. One arm pushups with feet on stairs (2nd or 3rd stair)

    2. Full range dead stop pullups (stopping at bottom and top each rep)

    3. Side laterals with monster minis for high reps and canonball delts

    4. One legged ass to grass squats (with one finger on the door frame for balance) with weighted backpack

    5. Fat grips horizontal pullups/bodyweight curls on a waist high pullup bar. This is a genius exercise I developed just yesterday! At the park there are some pullup bars for kids (manly). I attach my huge fat grips to the bar, with feet planted on the ground I lean back until my upper body is parallel with the ground/bar and I wrap my hand around the fat grips thumbless and just curl my bodyweight up and down, full range. Top of the movement my hand is at the center of my stomach, then I extend all the way back down and repeat. My bicep and every muscle in my forearm exploded after a couple sets of these... KEEPER!!

    6. Sledgehammer straight arm front raises

    I won't record every single stupid workout, just highlights and when I increase reps in something. I'm confident I can keep my bodyweight high as well since these exercises blow me the fuck up and they will be heavy.

    Praise Harambe!
     
  2. Iron

    Iron Accomplished Member

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    Good luck!
     
  3. Son of Odin

    Son of Odin Active Member

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    Are you still using the graston tools?
     
  4. Rudy

    Rudy Accomplished Member

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    I never had any, just silverware and oil. There's great joke potential here but it's 3:30am and I don't give an f
     
  5. Son of Odin

    Son of Odin Active Member

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    Aw heck
     
  6. Rudy

    Rudy Accomplished Member

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    2 days after those one legged squats and both my legs and glutes are 100% destroyed, appetite is out of control and my hurt leg already looks bigger. When I can do 20+ each leg I will start wearing a backpack filled with 2L bottles of water for extra resistance.

    What, shut up.

    I'm supposed to do my one arm pushups today but it's 2pm and I am nowhere near wanting to do that horseshit yet.
     
  7. Rudy

    Rudy Accomplished Member

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    One arm pushups with feet on 3rd step, 17 left, 17 right, best ever. I'll do one finisher set on flat ground, bunch of reps.
     
  8. Rudy

    Rudy Accomplished Member

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    Last upper body training before the all japan 11/13, one arm Rudy pullups (pullup bar at waist level, lean back with body parallel to ground, do bicep curls with fat grips thumbless grip using the body as resistance). Blew up my arm completely. I did a bunch of sledgehammer front raises for wrist/forearm before this. After all that I rode my bike to the beach and hungout in the dark for a while.

    I'll do some more one legged squats Monday or so, then rest 6 days.
     
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  9. Rudy

    Rudy Accomplished Member

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    Monday morning, one legged squats. Right leg 20, left leg 12, 4, 4. All with full pauses at the deep bottom. Hopefully now I will have the discipline to rest 6 days (gasp) for the All Japan Cup. Still really going over strategy!
     
  10. Rudy

    Rudy Accomplished Member

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    20 one arm push-ups each arm with feet up on third step. 3 rep increase for both arms, this is such a rad exercise! Did some one arm fat grips horizontal pull-ups and sledgehammer work for arm wrestling this week and my dead stop pull-ups, those we're rough. Failed 9th rep, stopping fully at the bottom and top.
     
  11. Winbot

    Winbot New User Administrator

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    (heavy breathing)

    Is that to failure or still gas in the tank?
     
  12. Rudy

    Rudy Accomplished Member

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    Very last grinding rep, not failure. After one or two sets of those I will finish with one set of normal push-ups for high reps.
     
  13. sam_acw

    sam_acw Accomplished Member

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    Are you doing the majority of your workouts with bodyweight stuff now?
     
  14. Rudy

    Rudy Accomplished Member

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    Yep. I would like to get back to deadlifting but my legs just aren't healthy anymore, I think some more natural one leg full squats will be good medicine for them, they are hard as fuck too.
     
  15. Winbot

    Winbot New User Administrator

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    Regular pushups going at 1/2 normal speed to failure is super brutal, I just started doing it and have been cramping up in places I didn't know existed!
     
  16. Rudy

    Rudy Accomplished Member

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    9 full dead hang/stop pull-ups with pause at the top too, in four workouts only went up 2 reps on these but the reps are long so it's good.

    Today did a burnout 50-60 reps on monster mini band lapse laterals, band choked around each foot for more resistance. May do some triceps stuff with the bands in a bit, will do sledgehammer forearm work Tue or Wed, then a HUGE workout on base at Yokota on Saturday. Paused inclines, high rep squats, heavy AW work with dumbbells and fat grips.
     
  17. Rudy

    Rudy Accomplished Member

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    Went on base yesterday, killer workout. Chest will be crazy sore for a week I'm sure.

    Incline barbell with full pause one second on chest every rep

    225x5
    315x5
    365x3
    315x8
    225x20 touch and go

    Flat dumbbell press, I croaked on these. Few reps with 150s then some reps with 100s before my chest blew up. I was just gone after the incline work.

    Dumbbell side raises only top half of ROM, few sets of 20

    One arm tricep pressdowns to simulate Armwrestling press move

    Standing calves

    Reverse hyper, two high rep sets which totally blew up my low back and hamstrings.
     
  18. Rudy

    Rudy Accomplished Member

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    Did some high rep monster mini band shoulder work Wed or Thurs, big pullup workouts Mon and Thurs. Decided no more palms in pullups, keeps piching and irritating R bicep, and isn't hitting my arms in the best way to help AW. Did full range pause reps at bottom and top, shoulder width parallel grip, 2" thick bars (at park) then some one arm Rudy pullups with fat grips.

    Saturday, first time trying one arm pushups with feet on FOURTH step, it was rough. Did a few warmups of regular pushups, L pec was pinching a bit.

    One arm pushups with feet on fourth step, 5 reps each arm. L pec bugging badly afterward, R shoulder bugging a little.
    Did some extra tricep work basically pushups on the ground with fists together, hands under chin. HARD.
     
    Last edited: Dec 3, 2016
  19. sam_acw

    sam_acw Accomplished Member

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    You'll be doing handstand pushups soon!
     
  20. Rudy

    Rudy Accomplished Member

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    I am considering those, safer for pecs and will add more shoulder and arm beef. Have to figure out how to do them without killing myself. They were a huge staple of Paul Anderson.

    The more I elevate my legs for one arm push-ups, the more stress I get on my pecs and shoulders in ways that don't feel good.
     
    Last edited: Dec 3, 2016

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