The IronWorks

Dr. Ken Video

feeds@yuku.com (Kcon) — Thu, 29 Oct 2009 06:09:26 GMT

http://hammproductions.com/www/drken.html

I always liked Ken Leistner's articles in Milo. It is good to see him still going strong. All that ink was sure a surprise.

Keith

Exercise question?

feeds@yuku.com (star90) — Mon, 19 Oct 2009 10:13:09 GMT

Hi Folks,
I have not been around much and I hope everyone is doing well.
I have a question about an exercise I saw on the ditillo blog which is on the links page here under the "ye old strongman blogh" I think.
If you look down on the current page you will see Grimek doing a bell exercise labeled the dumbell high shrug. Is this a dumbell high pull or slightly different? I would appreciate any info at all.
I know grimek did all kinds of weird...

50/20 Question

feeds@yuku.com (Yehoshua Zohar) — Sat, 19 Sep 2009 03:13:06 GMT

I did a 100kg. TBDL today for 50 reps in 18:41. At about 91kg. bw I am shooting for 150% so I have a way to go.

My question relates to the second session. In the past couple of months I have been getting into kbs. more and more. I even took a course with an RKC here in Israel. It was great and I learned alot. My idea is to do heavy (for me) kb. snatches for my second 50/20 session, working up to 100 reps in 20 minutes.

I would appreciate any thoughts on this idea.

What I'm doing and why at the moment.

feeds@yuku.com (BossB) — Thu, 10 Sep 2009 11:15:30 GMT

2db clean and press 30#s/50r I can get 36r, but I keep them in my hands and do the rest in twos, till I get the full 50r. It's kind of like a "farmer's stand and press"...If there is an "upper body squat" I suspect this is it...for me it's a different situation than trying to get huge, but give this a try.

B-circuit working on five rounds. I don't make the full thing (3r now), I just do like the above till I do even if pieced out.

...

Burn the script.

feeds@yuku.com (BossB) — Thu, 03 Sep 2009 09:21:13 GMT

I don't usually write "getting your mind right" stuff, but this one became glaringly obvious this morning and I had to put it down so I could see it in writing and do what it says ;-)

There are stories about ourselves we tell ourselves, this is the part of being human which is most part of our everyday life. Without a running narration in our heads about how and what we are in relation to 'them' or 'that' we are blind effectively, however sometimes our...

keeping it simple...again.

feeds@yuku.com (BossB) — Sat, 29 Aug 2009 14:17:40 GMT

I'm always stunned at how little things you've collected tend to come back over and over. It's like having kind of a template...like the Dragan workout. Even through the worst of this I was always able to do some of that.

I've changed it around a bit now to include B-circuit 2r(right now...), and a 2 dumbell clean and press 25#/35r. Jumped on top of a 25" barrel for 12 reps also, on a couple of good days (shhhhh...)

I think the most valuable things you...

My Strength - Conditioning Log

feeds@yuku.com (Yehoshua Zohar) — Mon, 17 Aug 2009 00:11:43 GMT

Background:
Over the last few months I have completely changed my training goals and philosophy. For a long time I was primarily interested in getting strong and big (not in a bodybuilder way but in a powerlifter way). I made good progress but I became de -conditioned and, for the first time in my life, fat. Also, in the beginning of May I was burning out in my training so I needed a change regardless of specific goals.
I decided to prioritize conditioning...

Miner Thought

feeds@yuku.com (BossB) — Sun, 16 Aug 2009 11:21:29 GMT

I've thought for years about how to make this concise in a way that's understandable when I or other people are about to do dumb things in the gym. Some things are obvious but it's good to have the right words to keep them obvious when your thinking is a little impaired by shiny stuff we're chasing.

We have two kinds of farmers around here the organic guys and what are called the "strip miners". This is a desert, it's not easy or natural to grow things...

Problem with the TMFS Blog

feeds@yuku.com (MemMan) — Mon, 10 Aug 2009 10:39:54 GMT

Apparently the Twenty Minute Fitness Solution has been noticed.

I've been contacted by a company that operates personal training facilities that are a cross-breed between HIT/SS and Curves. They have a similar brandname (20 Minutes to Fitness) and trademarked a few years before the TMFS blog went live. Honestly, I've never heard of this company before, but the CEO seemed nice. I appreciated him contacting me directly, rather than having his lawyer do so.

I...

Bryce

feeds@yuku.com (Malcolm47) — Sat, 08 Aug 2009 17:24:57 GMT

I normaly hate to agree with anyone.
You are one of the few peoples on the net I don't mind agreing with.

Missed that.

The Old Bastard

Any Update on BossB?

feeds@yuku.com (MemMan) — Mon, 03 Aug 2009 18:29:26 GMT

Has anyone heard from our fearless leader lately? I posted his B-Circuits for tomorrow's daily workout, and I am hoping he's doing well.

If you see this Boss, you're in our thoughts.

Joel

Well, then...

feeds@yuku.com (Storm Fox) — Mon, 27 Jul 2009 07:47:33 GMT

7/27/09
Warmed up (disorganized, but did okay)
Front Squats 135x5, 155x5, 165x5, 175x5, (205x3 partials) 185x5
Dorito 3x5 sec hold upside down
Dorito 3x5 sec hold right side up (gripper style)
I don't know if my terminology for the dorito is anything near accurate.
I need to streamline my morning warmup. Any suggestions?

Are the Booklets Still Available?

feeds@yuku.com (Storm Fox) — Wed, 22 Jul 2009 20:44:37 GMT

Just curious.

Van Dam Lift

feeds@yuku.com (Steve Freides) — Mon, 13 Jul 2009 07:49:22 GMT

For those of you unfamiliar with it, you can Google "Van Dam Lift" and see Rob Van Dam doing it on YouTube.com. I've decided to do this one so here is an admittedly lousy video - it was very sunny outside, but you'll see me in a split on boxes 8" off the ground, and picking up a 50 lb. dumbbell.

Yesterday was my first attempt at these. I'd been doing some suspended splits on a couple of 2" and then 4" boxes, but this is the first time I got onto...

Viking Warrior Conditioning

feeds@yuku.com (Steve Freides) — Fri, 10 Jul 2009 12:33:41 GMT

From my training log (posted on this forum) yesterday - am planning to do this once or twice a week for a while and see how it goes. The idea is that you are training at your own VO2Max level. Kenneth Jay is the author of the protocol and has an entire DragonDoor book on the subject, see http://www.kbnj.com/vwc.htm if you're interested in more. 9 July 09 warmup - qigong + SJ VWC: 7's , 16 sets, first try at this - VWC stands...

Independence Day

feeds@yuku.com (hate gyms) — Sat, 04 Jul 2009 07:02:04 GMT

Have a happy independence day to all us/you yanks.

My first try at a 50/20 - deadlift

feeds@yuku.com (Steve Freides) — Thu, 02 Jul 2009 10:34:13 GMT

My wife was looking for a different workout to do, and lately we've done workouts together where we alternate who lifts. So, today, she deadlifted a pair of kettlebells sumo, and I deadlifted a bar. The plan was, as Bryce suggests, to start out with a weight we thought we could do for 30 reps in 20 minutes and build up from there. I used 255 lbs. on a standard Oly bar and kept it simple - a triple every 2 minutes.

We were actually a bit ahead of pace and I probably would have...

Wow half year down the tubes and gone forever!

feeds@yuku.com (star90) — Wed, 01 Jul 2009 09:15:18 GMT

So folks how is it going? Have you kept up your training goals for the year? Did you have any goals for the new year in jan?
If not now is the time to regroup and come at it full speed!
If you would please say a few words about what your plans are and what you have been doing.

Yesterday's "Do a lot of this" workout

feeds@yuku.com (Steve Freides) — Mon, 29 Jun 2009 12:33:48 GMT

3 people: me, a friend, and my wife. Everyone did 7 kettlebell snatches, one person starting as the previous person finished. So, I did 7 left, our friend did 7 left, my wife did 7 left, I did 7 right, and so it went, for 20 minutes. It was, to quote a Russian I know, simple, brutal, and effective. Everyone got over 100 reps in their 20 minutes and was able to use a heavy enough weight. I have not been training the kettlebell snatch at all, save an odd workout here and there, but I got 112...

Checking your ego at the door

feeds@yuku.com (Steve Freides) — Fri, 19 Jun 2009 14:01:51 GMT

I'm trying to reprogram the way my thoracic spine and shoulders work, and I'm been pressing a pair of 16 kg kettlebells for sets of five. It's very unmacho, but it's working what I need to work, my posture is improving, my shoulder mobility is improving, the pain in my shoulders is lessening. I'm still plenty strong by other measures, e.g, my weighted pullups are fine, my DL is fine, my swings are fine, but the light, careful pressing with pauses overhead is what I need,...