Shafley Strength Systems

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Afternoon Workout
Monday, April 12, 2021 at 5:17 PM

Romanian Deadlift (Barbell)
Set 1: 85 lb × 5
Set 2: 125 lb × 5
Set 3: 175 lb × 5
Set 4: 215 lb × 5
Set 5: 265 lb × 5

Notes: Used axle

KOT Step Down
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Romanian Deadift (One Leg)
Set 1: 0 lb × 10
Set 2: 0 lb × 10

Notes: Right leg then left leg

Good Morning (Barbell)
Set 1: 115 lb × 5
Set 2: 115 lb × 5
Set 3: 115 lb × 5

Goblet Squat (Kettlebell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10

Afternoon Workout Afternoon Workout

Yeah. Move along, nobody needs to read about this.

This came up again....the old 2 Bell Hell countdown workouts, so I wrote it up with all the versions.

The Ol' 2 Bell Hell countdowns

Start at 10 reps and drop a rep each time through the list. It's a timed circuit. (for the poor readers and slow witted...it's 10 reps each exercise the first time, 9 reps the second time....you keep dropping a rep everytime you repeat the circuit....all the way down to 1 rep)

"Low Skill" version

Double swing
Double clean and press (or double squat and press (aka thruster) to eliminate entirely the kb flip, which is good)
Double high pull
Double swing
Double front squat

-you can argue that this is harder than the 'regular' version because since it's lower skill based you can usually move through it faster.

Regular version

Double sn**ch
Double squat and press
Double high pull
Double swing
Double front squat

The 'classic'...when you can do this under 17 minutes you have probably buffed your anaerobic engine to a shiny gloss and need to step away from this style of training.

"I Hate Myself and You". Punish your hapless training partner by punishing yourself.

Dbl sn**ches
Dbl clean and presses
Dbl high pulls
Dbl front squat and press
Dbl front squat

-I've done this a handful of times, and it's something I won't do by myself. Who needs this kind of s**t? Nobody.

The version that nobody does because it sucks

Dbl Sn**ch
Dbl FSquat and Press (thruster)
Dbl Sn**ch
Dbl FSquat and Press

-I'll lie, I did this once. I got all the way through and felt super s**tty. Yeah, there's only 4 exercises, but the two repeating themselves is a poor trick to play on anyone not expecting this.

Finally, the "Crossfit Saginaw Squat and Long Cycle" WOD

My buddy Matt and I were training, and he said "This sounds fun." I said "Uh, no, it sounds like s**t". He said "Don't be a p***y man, you came over here to do something different." "F**k you, Matt."

5 circuits
Back Squat: 225x20
2 - 32kg Clean and Jerk x10
-for time

The back squats got easier and easier and the C&J's with the kbs got harder and harder. If this workout wasn't a dick measuring contest with Matt and the other guy training with us, I would have stopped at 3 circuits.

Losing capacity is a bitch. This is one of my latest session...just GPP.

Mixed tool workout inspired by Scrapper's #1 workout. Fast paced.

UPPER
Push up (on kbs) Ladder 1->8, supersetted with inverted row ladder, same reps.
Push up (on floor) Ladder 1->8, supersetted with inverted row ladder, same reps.
Tricep Push up, lower ROM only: 17 (this was to failure)
Chin up: 4 assisted
Pull up: 6 assisted
Parallel grip: 5 assisted.
Dip (band assisted), 10, 15
Scap Dip: 15, 12 (this was interesting, set s**t around my shoulder blades on fire)

LOWER
Hindu squat/Bootstrapper/2H KB swing 15/10/20 x 3...this got a bit nasty due to me being in s**tty shape.
Cossack squat: 8, 8 (1 rep equals one to each side)

ABS
Hanging Knee ups using arm holders: 15, 10
Suspension trainer fall outs: 8, 6

4 weeks into the Iron Gate group training, starting to accumulate results and get stronger and fitter...just started working with my neighbor, an LEO, and these sessions are going to ramp up quick.

Session 2 down of the Iron Gate group sessions. More kb basics and cals

My wife and a few of the neighbors talked me into doing group training outside at 5:30AM a few days a week. Had 3 people show up, doing basic kettlebells and calisthenic stuff right now. Nice to get back to teaching and training.

Redefining my own training. Will put it up when I finally hammer it out.

So...got some questions asked. How's training? Why are you running? How's Texas? All that stuff.

Training has been sporadic since the Houston Highland Games. I have no excuses, but am now just starting to build momentum again.

Why run? I've run a lot in my life. I ran track in high school, and until my late 20s, I ran quite a bit to condition for rugby. 4-6 mile runs were no big deal, neither were 1/4 mile repeats and hill sprints and that stuff. But I'm 45 now. I'd like to keep the ability to run, and I'm also using it to signal my body that it's time to drop weight. Running is the single form of exercise, for me, that will lead to steady and quick weight loss, probably in both the form of fat and lean mass leaving. 1-2 mile runs will be done 2-3x weekly for the next few months, in the lovely Texas heat (which I like for running, actually) to allow the weight to come down and the body structure to harden up for more strenuous work.

Texas is great. I am working out in the garage gym this summer, instead of at metroflex houston, and am debating going back come fall...there are a number of other gyms closer that will fit my needs as well.

Reorganizing the garage and gym area for more efficient use of space. Probably going to call it Blue Iron Gym (BIG...clever eh? haha). Not as catchy as Shaf's Gloryhole.