No Surrender!! Rudy's Training and Tournament thread

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

  1. Convict conditioning has a good series of progressions up to them, the books are good if you don't mind the typical DragonDoor shtick.
    There's also a video of the progression around somewhere.
    [​IMG]

    I think the mistake with this progression is that Olympic gymnasts can't hit the top standard for the toughest exercise unless it's balanced into a corner.
     
  2. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    One arm horizontal pullups today, there are some pullup bars low for kids at my park so I throw the fat grips on the bar, lay back, extend my legs
    (feet on the ground) and do one arm pullups straight up and down, pulling myself up with the fat grips into my stomach. BLASTS my AW muscles.

    There are some parallel bars shoulder width I can do handstand pushups on, there are three sets, each about 18" above the next on top of each other so I can climb up and do them, hard to explain but I can post a pic or vid some time. The higher side bars can keep me from taking a shit. I tried a few today and got a big shoulder and tricep pump so I will go ape on these tomorrow and blow my delts and tris away.

    Blasting some Powerslave right now, reminding me of 2013 the greatest year of my life. I was full speed ahead competing working snusing and getting ready for ASIA
     
    Anthony likes this.
  3. Winbot

    Winbot Administrator

    Posts:
    6,505
    Trophy Points:
    82
    Location:
    USA
    Hyphy mud!
     
  4. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    Huh?
     
  5. Winbot

    Winbot Administrator

    Posts:
    6,505
    Trophy Points:
    82
    Location:
    USA
    It's when you mix pepsi with instant coffee and do workouts on a playground
     
  6. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    Whoa. WANT.
     
  7. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    Up early today, went to the park and there was some gross old guy doing some weird hip rotations and shit at the park on the big bars, UGH! Ruined everything but I went to the other end of the bars and did 3 sets of the handstand pushups. The bars are parallel and there are higher ones I can hook my feet around. It's not a true completely vertical handstand pushup but I think I can work my way into those. I need to start getting vids of my training! Blew up my shoulders and triceps pretty well. I felt some in my biceps and pecs too.

    3 sets, 8, 4, 8. Hard to tell how but I must have changed into a more vertical position on the second set.
     
  8. Son of Odin

    Son of Odin

    Posts:
    2,391
    Trophy Points:
    86
    Location:
    Midwest
    I bet it tastes like asshole.
     
  9. sasquatch

    sasquatch Moderator

    Posts:
    646
    Trophy Points:
    76
    Location:
    Western Maryland
    Kali Muscle said him and some others came up with it while in prison.
     
  10. Iron

    Iron

    Posts:
    1,093
    Trophy Points:
    66
    Location:
    USA
    I just do a monster energy drink and a big mug of coffee on the way to workout. Whatever I don't finish on the way (usually about half the coffee) I just sip on during the workout.
     
  11. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    Well obviously Kali knows what asshole tastes like then. He's the most well known gigantic gay for pay homosexual bodybuilder. Totally dumb Google too.
     
  12. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    Femoral neuropathy: that's what's wrong with my leg. Rectus femoris quad injury disrupted and damaged the femoral nerve, causing muscle wasting in the quad and numbness on my tibialis anterior. I'll keep the stretching and rest, but I have a feeling like as was the case with all my previous leg injuries, the real cure will be heavy squats. Very wide, lots of posterior chain, slowly work my way up in weight. I went up to a 700 single with wraps last time I was doing these, I'll just keep them raw with a belt this time around. Doing those also made my right leg/knee feel way better.

    Sometimes losing muscle conditioning can cause a lot of pain and stiffness, the only solution as usual is heavy squats in a safe way. Ideally box squats but the power rack is too narrow to do the box squats I need to, so I'll do free squats wide.
     
  13. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    Decided f it. Did my one legged squats at home, full range of motion, full pause at the bottom. Left damaged leg did 15 reps, right did 22. Second set left leg only 5 or 6 reps. Have not done these for two weeks. Maybe I can get to doing these weekly.

    Did a ton of quad and some hamstring stretching today, really helped a lot.
     
    Winbot likes this.
  14. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    One arm push-ups with feet on 3rd step, 21 L and 20 R, that's one rep gain on left. I'll take it. Didn't do any down sets.
     
  15. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    Parallel grip thick handle monkey grip pullups, pause at top (chin over bar) and at bottom. 9 reps. Need to start getting 10+ reps on these from now on, no way out, no looking back. Maybe a few more days rest to load up the power. One down set, 4 reps, held at extreme top. Done.

    Yes, my workout was 2 work sets! Warmup was one or two sets of 2-3 reps no pausing.

    My week of training is super minimalist. Not counting warmups, here's what I do (all on different days)

    2 sets one arm pushups, max reps (feet on 3rd maybe 4th step)
    2 sets parallel grip pullups, pause at chin over bar top, and bottom
    One legged squats, pause at extreme bottom each rep, 1 set R leg, 2 sets L leg
    Sledgehammer forearm front raises, 2 or 3 work sets max reps
    One arm Rudy pullups for AW
     
    Last edited: Dec 13, 2016
    Winbot likes this.
  16. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
    One leg squats at home, pause in deep hole each rep. 18 L 23 R. Hurt leg is feeling more solid and looking bigger, loose skin filling back up with muscle.
     
    Anthony likes this.
  17. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan
  18. Winbot

    Winbot Administrator

    Posts:
    6,505
    Trophy Points:
    82
    Location:
    USA
    Hyphy ups! I've been doing normal ones super slow with complete full motion and the set #'s are pathetic it's just like pull ups when you come to a dead hang.
     
  19. Rudy

    Rudy

    Posts:
    2,427
    Trophy Points:
    101
    Location:
    Japan


    Weighed myself, exactly 300 lbs. Yikes! Been off gear over a month but I was holding lots of water. Plus I've lost a lot of beef off my poor left leg.

    Did these Max holds then some thick bar concentration curls up to 45kg then Hugh reps with I think 25-30kg? Some unlabeled random dumbbell there.

    Finished with some wide stance squats 242x5 for a few sets. Left leg power lagging of course.
     

Share This Page