Governator's Gala Prep

[Coach Jones]

3 weeks till the Arnold. Time to dust off the 45's and get to work.

Double Bruiser Swipes
2 x 8

Single Bruiser Armpit Casts
2 x 10/10

Bruiser Mills
2 x 2

Bruiser Bullwhip
1 x 3 (needs work, not getting the height I want yet)

Bruiser Shield Casts
1 x 2

Gunslingers - 15Lb Clubbell
1 x 10 (these seem easier now so i'm going to try to work them with the 25's next time)

Various unnamed "things" with the 15Lb'er(s) and a lot of "playing around" to see what other fun things I can try with the Bruiser.

Can't wait for the Arnold,

-Brandon Jones, CST

[Scott Sonnon]

Sick monkey. :twisted:
Bruiser OCS... coming to a dungeon near you...

[Rich_Hav]

Wow, that is some real scary stuff Brandon. :shock:

Peace
Rich

[Jay76]

Yes, sick,,but VERY motivating..keep up the great work.

Jay

[Coach Jones]

Thanks for the support guys.

Did an AM Warrior Wellness session...

Felt good today so I coninued with more "stunt-work"

3 x 6 Double Bruiser Swipes

1 x 3 Bruiser Mills
2 x 2 Bruiser Mills (three at a time is still a bit too much)
1 x 3 Bruiser Shield Casts
2 x 8 Bruiser Armpit Casts
2 x 1 Double Bruiser CTO's w/ 15 second hold

Finished off the session with several different "leverage holds" with the 15's.

...Later did a 1.5 mile jog, spinal rocks, and ended with a PM Warrior Wellness session. Tomorrow will be a day off with nothing but WW and maybe some more spinal rocks

All 4 today,
-Brandon Jones, CST

[Scott Sonnon]

Bro, that's a monumental effort. Remember to take extra long breaks in between such heavy and complex lifting. NO INJURIES ALLOWED!

(Besides we need you fresh at the Arnold. :wink: )

Heavy – hard – infrequent.

Go for one work session every three days max.

[Coach Jones]

Will do coach, guess I got a little carried away

[Scott Sonnon]

It's addictive... that's the only drawback. With your kind of sadistic strength, bro, you need to yoke it down and give it teaspoons full of PRs.

[Coach Jones]

With a few days off (with the exception of WW) I returned to my workout today. Felt really good after the break and increased my overall numbers and improved technique. All in all a great little workout.

Double Bruiser Swipes
2 x 8
1 x 6

Bruiser Mills
3 x 3

Bruiser Shield Casts
1 x 3/3 (changed hands on the pendulum)

Bruiser Bullwhips
2 x 3
These are getting better, i'm finally getting a little more height coming from back position. The hardest part is overcoming the "fear" of accelerating while pulling the Bruiser through the back position. For some reason there's a tendancy to want to slow it down rather than speed up (which is the only way to get good projection).

Bruiser Armpit Casts

2 x 5/5 (changing hands on the pendulum)

Double Bruiser CTO's

4 x 1 (30sec/20sec/15sec/10sec)

Gunslingers (with 15's)
2 x 10

...and a few other stunts with the 15's :wink:

I'll hit WW again this evening after my run.

All 4 today,
-Brandon Jones, CST

[Mike]

Bruiser Bullwhips
2 x 3
These are getting better, i'm finally getting a little more height coming from back position. The hardest part is overcoming the "fear" of accelerating while pulling the Bruiser through the back position. For some reason there's a tendancy to want to slow it down rather than speed up (which is the only way to get good projection).

:shock:

Truly amazing!!!

[Scott Sonnon]

8)
*shakes head*
The Arnold won't know what hit them.

[Coach Jones]

Started off today with a WW session before breakfast.

It started to drizzle a bit when I began my workout, but I pressed on as long as I could until the actual rain started. (don't get a lot of rain so it freightens and confuses me :wink: )

So, I decided to break my training today into halves. Here's what I finished before the "downpour":

Made a couple of attempts at Bruiser Parallels. These turned out to be very interesting. While I was most definitely NOT successful, I did learn from the experience. As you pass through the centerline you have to make an adjustment to both the angle of descent of the Clubbells and your stance to allow both CB's to pass in front of you without careening into your legs, this nuance alone wouldn't be a big deal except that it's very difficult to do this without comprimising your structure. Because of the speed at which the Clubbells are moving, it makes it VERY difficult to regain proper alignment and heft the Bruisers into position. I think i'll spend more time on the double pendulums and see what happens next time.

Double Bruiser Swipes
1 x 10
1 x 8
Bruiser Mills
2 x 5/5 (PR)
Double CTO
5 x 1
Bruiser Bullwhips
1 x 2/2
1 x 3/1
The height is getting better but the left side still has a mind of it's own

Still coming down like cats and dogs, hopefully thw rain will subside soon and i'll finish the other half of the workout this evening.

More to come,
-Brandon Jones, CST

[Coach Jones]

Rain stopped momentarily, so I tried to squeeze in part 2 of my workout. Unfortunatley I was cut off again by another downpour. I've decided to take this one as a sign and end here for today.

3 x 5/5 Armpit Casts - Changing hands on the pendulum and without parking.

I'll hit another WW session and then do my evening run, rest up tomorrow and hit it fresh again on Friday or Saturday depending how I feel.

All for today,
-Brandon Jones, CST

[Coach Jones]

For some odd reason yesterday (my day off) was a nice sunny day and today....MORE RAIN!

Since I had to do my training during the times when the showers stopped, I decided to try my hand at some Bruiser Division OCS work.

Started with Mills. Since my PR so far was 2 x 5, I reduced my goal number to 3/3 per minute. I survived that pace for only 5 minutes before I felt that i might be on the verge of sending the Clubbell hurling through space. While the general dampness did play hell with my grip, I think this was still a pretty good gauge of where i'm at at this point.
In the category of things I should've realized but didn't, comes the fact that 45Lbs of steel is heavier than 25Lbs. The "rest" in arm park becomes more of an isometric curl than a rest. I'll definitely be working more holds in order to accomodate for this.

Gave myself 12 minutes break and then jumped into the Swipes. My PR in these was 2 x 10 so I set my goal at 4 reps per minute. I accomplished.....4 reps :oops:
I discovered AGAIN that 45Lb's is a lot heavier than 25. In order to not lose a rep when doing OCS Swipes, you have to go through the motion into back position and then pull the Clubbells back over into shoulder park. After the rest, you move them out of Shoulder park and into back position once again and then on into the Swipe without losing a rep. What I didn't realize, was that pulling the Bruisers back into shoulder park is a strength feat unto itself. When the left arm couldn't do it, I tried to recover but that only led to more problems so I had to park them. In the future I think i'll just lose the rep and make it up later.
The rain started up again and I had to call it quits for now. If it stops I may go out again and play with some of the "lighter" Clubs.

All for now,
-Brandon Jones, CST

[Scott Sonnon]

Keep pushing the envelope, brother. You're going to take the Arnold by storm with your demonstration.

[Doug Szolek]

In the future I think i'll just lose the rep and make it up later.

That's the strategy that worked for me with the 25's and I'm fairly certain that I'm gonna employ it again come October with the Bruisers.

I will be fun to be that powerfull :D

[Coach Jones]

Can't wait for the Arnold. It's going to be a great time.

Doug, You were ahead of the curve with that strategy, brother. It's definitely going to be the way to go with the Bruisers. Unless something drastic occurs in regard to my strength prior to the next OCS, I can't imagine doing Swipes any other way.

-Brandon

[Coach Jones]

Haven't had a chance to post yesterdays workout until now. Had a great, though short session.

Double Bruiser Swipes:
3 x 8 with 1 minute rests

Bruiser Mills:
1 x 10/10 (New PR Woo hoo! :D )
Made a staggering improvement here. I love these things.

Played around with a one-handed ABC Whack-a-Mole with a shield Cast at the top, a little tricky, but a lot of fun :twisted:

Did various other "stuntwork" trying to work the kinks out of some other movements, then followed it up with a WW session. Today is a recovery day, so aside from My WW this morning and another one this evening i'll be attached to the sofa.

All for today,
-Brandon Jones, CST

[Scott Sonnon]

:shock: :twisted:

[Coach Jones]

After a couple of days of rest/recovery and Warrior Wellness, it's back to work.

Today's Workout:
1 x 10 Double Bruiser Swipes
1 x 10/10 Bruiser Mills
1 x 10/10 Bruiser Armpit Casts
Repeated 2 x

3 x 1 Double Bruiser CTO's

1 x 5/5 Bruiser Shield Casts

Finished off by working some new stunts for the Arnold, and some combination routines just for fun with the lighter Clubbells.

Later this evening i'll go for my run and then hit a PM Warrior Wellness session.

All for today,
Brandon Jones, CST

[Coach Jones]

This will be my last "hard" workout before the Arnold. From here on in, i'll just be concentrating on just maintaining my technique in the various stunts.

Combo Routine
Double Bruiser Pendulums (4 sec hold) + CTO (Left w/ 4 sec hold) + CTO (Right w/ 4 sec hold)

3 x 3 (some reps were prettier than others :roll: - but they were all hard)

Double Bruiser Swipes
2 x 10

Bruiser Mills
1 x 12/10
2 x 8
(had a little bit of a problem on the first set on the left side :oops: )

Double Bruiser pendulums with 4 sec hold
1 x 5
1 x 3

After that played around with some interesting variations in grip protocol and finished with some work with the 15's.

All for today,
-Brandon Jones, CST