all posts post new thread

Honest Effort

Really feeling it by the end of today's session. Fri will probably default back to sandbags unless I feel a whole lot more restored than I do now. Would be slated for another round of Hobo Standard Bearers (HSBs) otherwise...

Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60# x20, 90# x12, 12
Hobo Diagonals 35# 10, @5" x10, @10"/5" dropset, 6/4

superset 3x through

Cossack Squat 60# 10, 10, 10
Hobo Paddles 40# 10" x10, 15" x10, 20"/10" dropset 6/5

superset 3x through

unloaded decksquats x8
cossack stretch
tricep towel extension x 10
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x8
 
Jumpers felt great - I'd figured with the way the numbers have stagnated that every improvement in strength or stamina went into just jumping higher, but these really popped today.


Warmup:
burpees to sandbag DL 60# x 20

SLDL 60# x15, 90# x 12, 12
Hobo Flags 35# 1" x10, 5" x8, dropset 7.5"/1" x 5/4

superset 3x through

Jumping backsquat 60# 10, 10, 12
Hobo Laterals 10"x10, 12.5" x8, dropset 15"/10" 6/4


unloaded decksquats x8
cossack stretch
tricep towel extension x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10
 
9/3/18
Entering this the morning after - am surprised at how much I felt yesterday's session in my upper midsection. The "newest" iteration of these cantilever movements is even more challenging then the previous. Am hoping to standardize them a bit better.

Will be swapping out the kettlebell pole for a plate loaded spin lock bar in the coming week or so. This should help standardize my terminology and loading scheme. It will also (GASP!) make my kettlebells unnecessary to the routine for the first time in 11 odd years. They will be more cantilever and less Hobo bundle...

Have gotten some solid strength and bodycomp changes since training this manner, am being faced w/ a choice soon whether to continue with current volume and eat more to put on mass, or reduce volume and drop back into more power/maintain bodyweight. If I don't start eating more at current volume I face danger of overtraining.

Warmup:
burpees to sandbag DL 60# x 20

Diagonal loaders 35#@5"x10, 7.5"x8, dropset 10"/5" 5/5
GoodMornings 60# x20, 90# x12,12
superset 3x through

Zircher Squat w/ sandbag 90# x10, 100# x8, 110# x 8
Hobo Row 40# @15" x10, 20" x8, dropset 25"/15" 4/5
superset 3x through


unloaded decksquats x8
cossack stretch
tricep towel extension x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10
 
Last edited:
Used a full deload at the bottom of the SLDL with a slow eccentric and fast concentric (set the bag on the floor for a second before coming back up)

Warmup:
burpees to sandbag DL 60# x 20

SLDL 60# x20, 90# x 12, 12
Hobo Flags 35# 1" x10, 5" x8, dropset 7.5"/1" x 5/4

superset 3x through

Jumping backsquat 60# 12, 10, 15
Hobo Laterals 10"x10, 15" x8, dropset 20"/10" 5/5


unloaded decksquats x8
cossack stretch
tricep towel extension x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10
 
North Coast Miller said:
faced w/ a choice soon whether to continue with current volume and eat more to put on mass
Click to expand...

Earlier in the year you mentioned you were bulking for Halloween...
Eat until Oct, then take a break.
Based on your recent photos you are going to smash the costume!
Do you also use photos to track your back composition?
 
Waryrenn said:
Earlier in the year you mentioned you were bulking for Halloween...
Eat until Oct, then take a break.
Based on your recent photos you are going to smash the costume!
Do you also use photos to track your back composition?
Click to expand...


I'm having a tough time adding weight (I knew I would), but body comp is slowly improving and weight staying the same. I will need to increase calories at some point or just say "good enough". If I could force more calories down the hatch I'd blow up like a sausage with the way my sessions are going (recovery feels like its keeping up for now), so I'd best give it a go.

I have tried some back pics but they turn out pretty lousy most of the time. If anything my back development of late has outpaced my anterior - my lats haven't been this big in decades, my traps have swollen up, actually have muscle fiber definition at the creases along the scapular muscles. For my training time I feel great - strong but loose and getting good hypertrophy. These lifts generate a load of tension...
 
Feeling a little beat up, left out the rest/pause and dropsets.

GoodMornings felt almost easy.

Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60# x20, 90# x12, 12
Hobo Diagonals 35# x 10, 10 10
superset 3x through

Cossack Squat 60# 10, 10, 10
Hobo Paddles 50# 10" x10, 15" x7 , 10" x 10

superset 3x through

unloaded decksquats x8
cossack stretch
tricep towel extension x 10
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x8
 
Not a training day but putting up pics of the new pole using a section of spin lock barbell shimmed and inset into the Hobo pole. Feels good in the hands.

I also figured out a good answer to the age-old question of how to keep spin lock collars tight that doesn't require a hammer. Cut a bushing from 1" pvc at a slight angle. Tightened down, it wedges the threads.

MreGOel.jpg


1QhLKmy.jpg


lO43dr6.jpg
 
Weights are a little off using the new loaded pole, but not too bad. The laterals actually improved a bit, so actual loading is consistent 5# heavier (relative). Realized it really doean't matter if the load becomes more vertical - it gets easier for the uphill hand but harder for the drive hand - all work out in the end.


Warmup:
burpees to sandbag DL 60# x 20

SLDL 60# x20, 90# x 12, 12
Hobo Flags 30# 2.5" x10, 5" x6, x6
superset 3x through

Jumping backsquat 60# 12, 12, 12
Hobo Laterals 30# 10"x10, 15" x8, dropset 20"/10" 6/4


unloaded decksquats x8
cossack stretch
tricep towel extension x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x10

Back pic - not my "heavier" back day but might as well track it a bit too.
fUfYpd4.jpg





fUfYpd4.jpg
 
Your current moves with the bindle/cantilever are the diagonal, lateral, flag and the paddle. Is that correct?
The Hobo uppercut isn't in your cycle any more?

Am keen to try this approach, based on your strength results and the abdominal activation achieved.
 
Waryrenn said:
Your current moves with the bindle/cantilever are the diagonal, lateral, flag and the paddle. Is that correct?
The Hobo uppercut isn't in your cycle any more?

Am keen to try this approach, based on your strength results and the abdominal activation achieved.
Click to expand...

The uppercut was replaced by combination of the flag and diagonal.

The older versions are still plenty good and don't require an additional rope or treatment of the pole to prevent the rope from sliding or shifting.

But, the rope versions are actually easier to execute joint-wise and have a little better feel. I have defaulted back to a no-rope version of the paddle, the rope can be used but adds very little.

I initially started goofing with these using a broom handle and 10 lb plate, graduating to a pole and the 20lb kb to dial them in.


I was going to add a quick video of the latest diagonal and paddle - they are all variations on a common theme.

Let me know if you decide to try these, am very interested in other observations.
 
Yesterday's workout, again the reps seem to correlate with a 5# drop in load using the spinlock bar compared to lashed kettlebell. It definitely feels better in the hand than the suspended KB.

Had to hit it two days in a row - will be unable to train today. Still felt solid, muscles a little warmer than usual today.

Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60# x20, 90# x12, 12
Hobo Diagonals 30# 5" x10, 7.5" x8, dropset 10"/5" x6/4

superset 3x through

Cossack Squat 60# 10, 10, 10
Hobo Paddles 40# 7.5" x8, x8, dropset 12.5"/5" x6/4

superset 3x through

unloaded decksquats x8
cossack stretch
tricep towel extension x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x8
 
Jumpers continue to feel stronger, SLDL am really liking doing them with full deload at the bottom.

Hobo Flags have to be the toughest, highest tension lift I do.

Warmup:
burpees to sandbag DL 60# x 20

SLDL 60# x15, 90# x 10, 10
Hobo Flags 30# 2.5" x10, 7.5" x6, dropset 7.5"/2.5" x 4/4

superset 3x through

Jumping backsquat 60# 12, 10, 12
Hobo Laterals 30# 10"x10, 15" x8, dropset 20"/10" x5/5

unloaded decksquats x8
cossack stretch
tricep towel extension x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x8
 
Reward myself with an upper body deload week. Loads 20-30% less than usual, working in 10-15 rep range.


Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60# x20, 90# x12, 12
Hobo Diagonals 20# 7.5" x10, 2.5" x10, x10
superset 3x through

Skater squat 60# 8, 8, 8
Hobo Paddles 30# 7.5" x12, 12.5" x10, x10
superset 3x through

unloaded decksquats x8
cossack stretch
tricep towel extension 40# x 15
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x 12
 
More deloading/taking it easy for a week. Feels good, doing these with very little rest between SS.

Warmup:
burpees to sandbag DL 60# x 20

SLDL 60# x20, x20, x20
Hobo Flags 20# 5" x12, 7.5" x 10, x10

superset 3x through

Sandbag backsquat 90# x20, x20, x20
Hobo Laterals 20# 10" x15, 20" x10, x10


unloaded decksquats x8
cossack stretch
tricep towel extension 40# x 12
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension 40# x10
 
Might have figured out a way to do snatches again without aggravating my cervical disks. This changes the bell path relative to the shoulder (comes up more of a 45° angle to the torso) but also changes the path relative to the hinge direction. Upper body hinges over the knee opposite the one bearing the KB.

This takes a minute to get the groove as the bell and hinge being in different planes is a bit confusing at first, but feels very good in execution. Will give a try for a few and see how it cuts. Did about 100 reps last night and felt fine - more snatching than I've done in about a year.

 
Warmup:
burpees to sandbag DL 60# x 20

Good Mornings 60# x20, 90# x12, 15
Hobo Diagonals 30# 5" x10, x10, dropset 10"/5" x6/4
superset 3x through

jumping backsquat 60# 10, 10, 10
Hobo Paddles 40# 7.5" x10, x10, 12.5"/5" x8/4
superset 3x through

unloaded decksquats x8
cossack stretch
tricep towel extension 40# x 15
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension x 12

Haven't seen a vein pop on my traps in about 25 years...

4cxEiH4.jpg
 
Yesterday's session
Need to come up with better alternative to unilateral work for my squats, is very difficult to shoulder two heavy bags from the floor but need to figure this out safely.


Warmup:
burpees to sandbag DL 60# x 20

SLDL 60# x20, 90# x12, x12
Hobo Flags 30# 2.5" x10, x10 dropset 7.5/2.5" x5/5

superset 3x through

Sandbag skater squat 60# x10, x10, x12
Hobo Laterals 30# 10" x10, 15" x8, dropset 20/10" 6/4

unloaded decksquats x8
cossack stretch
tricep towel extension 40# x 15
seated twist
unloaded decksquats x8
hamstring stretch
tricep towel extension 40# x12
 
You must log in or register to reply here.
Back
Top Bottom