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Honest Effort

Hitting new highs on SLDL with pigeon toe assisted balance boost, and more room to climb. Quads still feeling it from RFESS on Monday, took it easy on the jumpers. The numbers don't reflect much, but have been moving further and further from the load, am ready to add more weight on all Hobo lifts or just keep moving away. Really putting a hurting on the grip, it might become the limiting factor soon, not yet though.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 130lbs 10, 150lbs x8, 8
Hobo uppercuts 30lbs 10, 8, 5 +3 dropset

above three sets with 1 minute between

jumping sandbag back squats 60 lbs 7, 8, 8
Hobo laterals 35lbs 10, 8, 4 +4 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps alternating with
Cossack stretch/downward dog/seated twist
 
Thrusters basically look like a bayonet thrust with pole finishing at 45° angle upward, hands 20" apart, arms bent 90° at elbow. At full extension the rear upper arm is tight to the ribcage lined up with the pole, lots of bicep and pec activation as its the primary driver. Lead arm is about 45 degrees shoulder to elbow supporting the load at its angle, incredible strain on biceps.

Throwing in some tricep pressing at the finish to balance out all the bicep activation. This is now the only overhead work I'm doing.

Keeping better notes on load/grip distancing with Hobo pole.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

RFESS 110lbs x 10, 130lbs x 8, 150lbs x 6
Hobo thrusters 35lbs 10, 8, 4 +4 dropset

above three sets with 1 minute between

Swings 32kg 25, 25, 25
Hobo paddles 40lbs 10, 6, 6 +5 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press (kettlebell hanging behind head by short towel
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
 
Went for a high rep day, should have been my day off but have to shift my schedule next week, so either take an extra rest day or add an additional working day.
Am hungry all the time now, if I ate to my heart's content I'd be putting on lean size, will begin slowly increasing protein.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 90lbs 15, 110lbs x 15, 15
Hobo uppercuts 30lbs 12, 15, 8 + 4 dropset

above three sets with 1 minute between

jumping sandbag back squats 30 lbs 12, 15, 12
Hobo laterals 35lbs 12, 12, 6 + 5 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 40 lbs(kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
 
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

RFESS 110lbs x 10 reps x 3
Hobo thrusters 30lbs 10, 10, 8

above three sets with 1 minute between

Swings 32kg 25, 25, 25
Hobo paddles 40lbs 10,8, 6 +4 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press - horizontal crunch style
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press

 
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 110lbs x 13, 130 x10, 150 x 10
Hobo uppercuts 30lbs 10, 8, 5 + 3 dropset

above three sets with 1 minute between

jumping sandbag back squats 600 lbs 8, 8, 7
Hobo laterals 40lbs 10,6, 5 + 2 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 40 lbs(kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
 
Began process of estimating actual working loads - is proving to be mighty slippery.

35 lbs on 48" bar = 42lbs @5", 52lbs @10" and over 60lbs at 15" (my fish scale only goes to 55lbs).

Here's the interesting thing, with a 20lb load at 15" I get 45lbs of resistance, with the other hand 30" from the load it has 20lbs of negative resistance. On some movements this force is fighting against the outside of the grip - trying to push fingers and thumb apart.

Overall shear forces is the load plus the bar, which is why squats are unaffected, but the amount of bending force on the core musculature is...I have no idea. It would be one thing to calculate it just holding the bar, but the minute it starts to move relative to my center of gravity the number of variables is too much for my graphic arts brain.

Have lost 4 lbs consistent, with another 3-4 to go. Hoping the stabilize at current weight and add some muscle at the same time but lack food discipline...


warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

RFESS 100lbs x 10 x 3
Hobo thrusters 35lbs 10, 8, 6 +4 dropset

above three sets with 1 minute between

Swings 50lbs x 40 x 3
Hobo paddles 40lbs 10, 8, 5 +3 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press (kettlebell hanging behind head by short towel
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
 
Am noticing something interesting related to TUT. When I do my drop sets I tend to hit the same number of reps I hit with next lower load, only 2/3 or more of the reps are at a heavier load.

Both Hobo lifts exhibited this today. I pyramid up the load every set and go to technical failure - meaning I could probably get another or the better part of another rep but I know for sure I can't get two more. So the last set begins with the max load to failure, in this case I'm pretty sure I can't even get one more, and drop down to the last loading level. How is it I am able to get the same number of reps total that I just barely got when I blasted the initial bunch with min 30% more weight.

I need to tape some of these and look at the clock - I'm betting I hit a common TUT and immediate stores are cooked. Not sure how to make use of this or what it might mean for load selection...but an interesting observation that has been niggling away for a few. Not every workout follows that pattern but it is darn consistent overall as I look back through my logs. I haven't been using tools that are convenient to drop setting in a long time.

Jumping sandbag backsquats went up easy.

1H swing 32kg 15 x 3
Hobo uppercuts 35lbs 10, 8, 5 + 3 dropset

above three sets with 1 minute between

jumping sandbag back squats 60 lbs 10,9, 9
Hobo laterals 40lbs 8,8, 5 + 3 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 40 lbs(kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
 
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

Pistols - 12, 10, 10
Hobo thrusters 35lbs 10, 8, 6 +3 dropset

above three sets with 1 minute between

Swings 32kg 25, 25, 25
Hobo paddles 40lbs 8, 10, 5 +5 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press (kettlebell hanging behind head by short towel
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
 
Including the color codes, location of lead hand for future reference. Every color is 5" further/closer.
Green, Orange, Black, Tan then repeats. Use of initials indicating two colors the middle finger was on the transition line.


warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 100lbs x 15, 120 x12, 140 x 10
Hobo uppercuts 35lbs
10, orange
8, black
4 +4 dropset (there it goes again!) Tan/Orange

above three sets with 1 minute between

jumping sandbag back squats 60 lbs 10, 9, 8 - really driving with the calves today
Hobo laterals 40lbs
10, Orange
8, Black
5 + 2 dropset BO/O

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 40 lbs(kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
 
Didn't feel very into it, but numbers are good. Added a few boosted reps to the tricep press by using a little push off the bottom on the last two reps.

First time I can recall doing pistols with a load for sets. Wow those are tough.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

Pistols w/30lbs 6, 8, 5 +3 dropset
Hobo uppercuts 35lbs 15, 8, 6 + 3 dropset

above three sets with 1 minute between

2H Swing 32kg 30, 30, 20
Hobo laterals 40lbs 10,8, 4 + 3 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 40 lbs x10 (kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press x 10
 
Hobo strong, baby!

I haven't done OHP to failure in over a year. Last I worked them straight I was hitting 4 reps/set and could hit 5 to failure with the 32kg.

Worked out a few hours ago and decided to see what sort of carry over my Hobo work has given me beyond testing for the odd 4 to 5 reps. I just nailed 8 clean with my left hand, and on a day I already trained pretty hard. A PR going back as far as I've been training KBs.

I didn't try my right hand, that's the one that really doesn't like overhead work anymore, but maybe on an off-day I'll give it a go, not today.

Man, that felt good.
 
North Coast Miller said:
Including the color codes, location of lead hand for future reference. Every color is 5" further/closer.
Green, Orange, Black, Tan then repeats. Use of initials indicating two colors the middle finger was on the transition line.


warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 100lbs x 15, 120 x12, 140 x 10
Hobo uppercuts 35lbs
10, orange
8, black
4 +4 dropset (there it goes again!) Tan/Orange

above three sets with 1 minute between

jumping sandbag back squats 60 lbs 10, 9, 8 - really driving with the calves today
Hobo laterals 40lbs
10, Orange
8, Black
5 + 2 dropset BO/O

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 40 lbs(kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press
Click to expand...

you're strong dude
 
Jak Nieuwenhuis said:
you're strong dude
Click to expand...

Lol, Thank you Sir. I've been working this stuff pretty hard. I wouldn't have thought I'd still be "dialing it in" after 5 months but I feel like I'm just starting to nail it down. I feel stronger in my day-to-day, but was surprised to find I'd nearly doubled my pressing reps with 32kg...without doing any pressing work.

Sometime in the near future I'll replace all my Hobo movement videos with something a little more comprehensive. Is a potent method of training upper body, fun and challenging. Is also a great fit for pyramids, something I respond very well to but have been unable to utilize effectively for quite some time.
 
Am really pounding the intensity and feeling like I might back off a touch, reduce load and increase reps. Won't be easy as it feels like all the smaller muscles and connective tissues esp around my armpit are adapted to go harder, and my recovery is good. Felt like I was going to get a stretch mark on my forearms.


warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 100lbs x 15, 140 x 12, 160/100 5/5 dropset
Hobo thrusters 35lbs x 10 GO, 8 OB, 6 +5 dropset B/G

above three sets with 1 minute between

Jumping backsquat 60 lbs 9, 9, 8
Hobo paddles 40lbs 10 OB, 8 B, 5 +5 dropset BT/O

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 40lbs x 10(kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press

Color code:
G = 5" from load
O = 10"
B = 15"
T = 20"
Two caps = middle finger on transition
Caps separated by slash = drop set

Hand spacing:
Uppercuts = 10" apart,
Laterals = 15" apart thumbs pointing inward
Thrusters = 20" apart
Paddles = 20" apart
 
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

Pistols 20lbs x 10, 30lbs x 6, 20lbs x 10
Hobo uppercuts 35lbs 10, 8, 6+4 dropset

above three sets with 1 minute between

2H Swing RDL style, 32kg 20 x 3
Hobo laterals 40lbs 10, 6, 6+4 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 40 lbs x 12 (kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press x 12
 
Taking it a little easy today. Had to do some benchwork and my entire right hand was going numb with some pain in my forearm after 1/2 hour. Cleared up fine once I started training.

Jumped from 40-50lbs on the tricep press -felt good. Hit good numbers on the jumping backsquats - felt loose and easy.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 100lbs x 10, 140 x 10, 160/10
Hobo thrusters 35lbs x 10 O, 8 B, 8 +3 dropset B/O

above three sets with 1 minute between

Jumping backsquat 60 lbs 10, 10, 7
Hobo paddles 40lbs 10 OB, 8 B, 5 +5 dropset BT/O

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 50lbs x 10(kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press 50lbs x 8 +4 dropset 35lbs
 
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

RFESS 120 x 10, 10, 140 x 8
Hobo uppercuts 35lbs O10, B6, B/O 5+ 3 dropset

above three sets with 1 minute between

2H Swing 32kg 30, 30, 28kg 30
Hobo laterals 45lbs O8,B6, B/O 5 + 3 dropset

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 50 lbs x10 (kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press x 8@50+3@35 dropset
 
Last edited:
Took it easy on legs today. Had a solid RFESS two days ago and went for about 10 mile bike ride w/ son yesterday. My hammies and groin are sore!

Thrusters are ready for more weight.
Started doing paddles more upright - more like a gondola pole - harder.

Am still gaining weight overall and leaning out a little. Hardly any slop hanging over the waistband yet am very close to 190 again without feeling like I'm stuffing my face.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

SLDL 100lbs x 15, 120 x 15, 120 x 15
Hobo thrusters 35lbs x 10 OB, 10 B, 6+4 dropset T/O

above three sets with 1 minute between

Jumping backsquat 60 lbs 10, 10, 7
Hobo paddles 40lbs 8 O, 8 O, 6+4 dropset B/O

above three times with 1 minute between

unloaded decksquats, 8 reps
Cossack stretch
Tricep press 50lbs x 10(kettlebell hanging behind head by short towel)
downward dog
unloaded decksquats, 8 reps
seated twist
Tricep press 50lbs x 8 +4 dropset 35lbs

XklQ3Cr.jpg
 
WhatWouldHulkDo said:
Looks like you're at fighting weight, man. Time to get in the ring!
Click to expand...

I want to loose five (fat) and gain five(muscle). Gaining five won't be problem, but ditching that last five lbs of fat will mean more disciple than I might possess. Am going to hang the heavybag for my off days. I was jumping rope for 15 minutes on off days and it was working very well except my heel spurs had other ideas...

I do feel ready to tussle, for an old man anyway :D.
 
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