Jones' ReSt In PiEcES program

[Coach Jones]

:twisted: ReSt In PiEcES.....

Sometimes I get the feeling that i'm not pushing myself hard enough. With that in mind, I decided to really hit it hard for this cycle. Unless stated below, I will be working all the exercises daily for 5 days on and 2 days rest/recovery. Will hit a Warrior Wellness session at least once per day.


Warm-up:
1 x 100 Swipes
No Rest
1 x 100 Mills (each side; alternating hands)

Bruiser Work:
The Bruiser portion will be made up of one exercise per day in the following manner:

Day 1 - Double Bruiser Exercise
Day 2 - Single Bruiser Exercise
Day 3 - ABC Bruiser Exercise
Day 4 - OFF
Day 5 - Double Bruiser Exercise
Day 6/7 - OFF

Gunslingers & CB Threading:
I just started playing with these guys, i'll post more on them as I work the kinks out.

OCS:
Mills one day and Swipes the next day.


DAY 1...
Today:

15lb Clubbells
1 x 100 Swipes
No Rest (I did park the Clubbells in between exercises and do a quick vibration drill to work out the arm pump)
1 x 100 Mills (alternating arms every ten)

Bruiser Division Clubbells
4 x 5 Double Clean to Shoulder park and squat
(kind of a 1/2 Frogger, I couldn't sit all the way back)

15lb Clubbells
3 x 10 Gunslingers
3 x 10 CB Threading

25lb Clubbells
2 x 25 Swipes

Notes:
Definitley took a force of will to get through this one, but overall a good workout.

-Brandon Jones, CST

Warming up with CMS #s - :twisted: 8)

[Scott Sonnon]

Getting freaky, Brandon. :twisted:

[Coach Jones]

Bill - warming up with CMS numbers surprised me too, but there was an amazing and instantaneous adaptive response after working with the 25's. I don't understand it, but I like it. It doesn't feel like i'm doing anything different...just feels easier.

Coach - i'm trying to get to SUPER-Freaky :lol:

[Scott Sonnon]

Brandon, I suspect it may have been your (inadvertant?) combination of unloading (such as in your article) and preloading with the 25s - as per Strength Channeling (http://www.circularstrengthmag.com/19/gannon.html) from CST.

[Coach Jones]

It's one of those things where even though you "know" what's supposed to happen, your not prepared for it when it actually does.

[Scott Sonnon]

Brandon, I want you to keep your "mechanoreceptors open" ( :wink: ) on this one. You're moving tremendous volume, and although you may be able to take it now, the indefinite sword of overtraining will come swinging. If I may make a suggestion, drop the 100 rep warm-ups. I think this additional work may compete with your progressive training. You can cycle back high-volume after this cycle terminates.

[Coach Jones]

I talked to Doug last night and he said essentially the same thing. I'll give it a go today w/o the "warm-ups".

[Coach Jones]

DAY 2...

Following both Coach Sonnon's and Coach Szolek's advice, I have omitted the "warm-up" portion.

Bruiser Division Clubbells®
3 x 10 Armpit Casts

15lb Clubbells®
3 x 10 Gunslingers
3 x 10 Clubbell® Threading

25lb Clubbells®
1 x 25 & 1 x 15 Mills

Notes:
I was glad that I followed the advice. This workout I compressed the rest time in between sets of armpit casts and it thoroughly wore me out. Still have my range of motion session to hit and then some spinal rocks this evening.

-Brandon Jones, CST

[Scott Sonnon]

Right on, brother.

[Doug Szolek]

Way to grow, bro 8)

[Coach Jones]

DAY 3...



Bruiser Division Clubbells
3 x 5 each side, each hand position ABC Side Swipes

15lb Clubbells
3 x 12 Gunslingers
3 x 12 Clubbell Threading

25lb Clubbells
1 x 30 & 1 x 13 Swipes

Notes:
Recieved a lesson in humility from the ABC's. I admit it, I thought since the one-arm CB work has been coming along so well for me that the ABC's would be easier which is why I scheduled them last in the rotation. I could not have been more wrong! I was wishing I was doing armpit casts after the first set of side swipes. Halfway through the second set I was picturing Doug sliding through a wood chipper :) . By the third set though, I was loving the side swipe in all it's gut-wrenching glory...the ABC's rock!

-Brandon Jones, CST

[Coach Jones]

Ended up taking yesterday totally off. Did some unintentional exercise in the form of pushing a small truck that ran out of gas at a stoplight ,about 3 blocks. There was a closer gas-station but the old man whose car it was, had some issues with the owners of the closer ones.

In addition my 110 pound puppy ate through the fence and I spent another 3 hours putting up a new one

Today I was a bit sore so I decided to omit the Bruiser for today.

25lb Clubbell:
Swipes - 5 x 20

25lb Clubbell:
Mills - 10 x 10

Notes:
Wasn't especially difficult but I did take sizeable breaks in between. I have a long way to go to get OCS numbers with the 25's. I plan on taking the weekend off to recover and work only warrior wellness. I'm also going to take another look at my program and make a few changes.

All 4 today,
-Brandon Jones, CST

[crubio]

Brandon,

Your Bruiser division clubbell armpit casts are awe inspiring! Nice work!

[Coach Jones]

Thanks for the support. I still have a long way to go on the road to drumming those big guys...but i'm working on it.

[Vbrown]

I think when you do hit the drumming, I won't want to play with you any more. Unless I can hide in the bushes with a mallet.....

You get a weight vest for that dog of yours yet? You know, to make him even stronger....

Vince

[Scott Sonnon]

For some reason, my eyes read that you would be hiding in the bushes with a mullet, and the image gave me the best ab workout I've had in awhile. :lol:

[Vbrown]

I'm here to help you meet your fitness goals... :wink:

Vince

[Coach Jones]

Well, I was forced to take a week off due to a ridiculously busy schedule, and I thought today I would take a crack at a sort of strength test to see what a week off would do...I was pleasantly surprised...

Results:
with Bruiser Division Clubbell
1 x 15 Armpit Casts (both sides)
1 x 2 Shield Casts (both sides) :shock:
with 25 Lb'er
1 x 30 Swipes
1 x 20 reps each side Mills (without switching in between)

1 x 3 Taskmasters (each side)

Notes:
This was just a small test to see what the unplanned rest time would do in regard to recovery. The Shield Casts were a complete surprise as I was never able to do them before. I had tried in the past but they were sloppy and I had to choke up. This time they were fairly clean form wise and felt much better. I also played with the Bullwhip, but there was a rather long pause inbetween the parry and the armpit cast. Tomorrow i'll get back into the swing of things "officially".

All for now,
-Brandon Jones, CST

[Coach Jones]

I'm still in the process of redesigning my "rest in pices" program as I want to incorporate some good ole' ABC's. If you haven't ordered the ABC Manual yet...WHAT R U WAITING FOR??

Anyway, today was just sort of a "play day" which was actually much more productive than I expected.

Meel exercise: 45 Lb Clubbells
1 successful set out of 4 (for more on the Meel exercise see CT4CS).
This is DEFINITELY going to be part of my regular training until I can complete my goal of drumming the Bruisers.

Shield Casts: 45Lb Clubbell
1 x 4 each side

Armpit Casts: 45 Lb Clubbell
1 x 15 each side

ABC's:
Played around with several of them. Kind of testing the waters to see which ones I want to incorporate most.

Mills: 25 Lb Clubbell
1 x 35 each side w/o parking (switched hands at 10/10/10/5)

Gunslingers: 15 Lb Clubbell
2 x 15 each side

All 4 today,
Brandon Jones, CST

[Coach Jones]

Still working on making this progam an actual "program" but i'm having so much fun just playin' around. One of the things I love most about the Clubbells is that i've never really hit a plateau. No matter what i've done with them there is ALWAYS some kind of improvement.

Warm-up: Bruiser Division Clubbell
2 x 10 Armpit Casts (each side)

Meel Exercise:Bruiser Division Clubbell
5 x 1 (didn't complete any today to my satisfaction, but they sure are fun)

Shield Casts:Bruiser Division Clubbell
1 x 5 (each side) + 1 x 3 (each side)

Bullwhip:Bruiser Division Clubbell
1 x 3 each side
These still need a lot of work but they're almost a workout by themselves.

Swipes: 25 Lb Clubbells
100 in 17:40
Nowhere near where I need to be for OCS, but getting closer.

Mills: 25 Lb Clubbell
60 in 9:30
Ran out of gas. :cry:

Notes:
Still just testing the waters. Workout was really enjoyable today and I can already feel an increase in strength from the shield casts, meel exercise and bullwhips. Definitely have to keep playing with these. Will hit a ROM session this evening and rest tomorrow.

All for today,
-Brandon Jones, CST

[Coach Jones]

Well, big surprise :shock: I haven't managed to set any sort of goal from this program. Just haven't really cared enough to do it i guess. I'm having so much fun just playing around. I've decided now, to just keep on playing for the next couple of weeks and then focus entirely on OCS prep.

Today I was really feeling good (i've started taking more rest time in between workouts :wink: ) so I decided to see how many Armpit Casts I had in me...

I set it up like this:

Bruiser Division Clubbell

1 x 5 Armpit Casts - Left Side...
...into a pendulum...
...switch hands at the point where the Clubbell is parrallel to the ground...
1 x 5 Armpit Casts - Right side...
...into a pendulum...
...switch hands at the point where the Clubbell is parrallel to the ground...
REPEAT a second time and then park.

So in essence it's 2 x 5 each side for a total of 10 armpit casts/side with pendulums thrown in for grins :D

Total: 6 sets in 16:43 - had to stop there as my form had started to deteriorate to the point where I could no longer cast the Clubbell into order but had to "steer" it into order after the cast.

Swipes (15 Lb Clubbells)
1 x 30

Mills (15Lb Clubbells)
1 x 100 (switching every 10)

Notes:
Just playing around has not only been fun but i'm seeing a lot of gain in strength and technique. My armpit casts are now much more smooth and my overall strength is growing by leaps and bounds. I had to stop the Swipes at 30 because after the Bruiser work, my form was so ridiculous it just didn't merit continuing. Mills went well and I wish I would've timed them, oh well.

That's it,

-Brandon Jones, CST

[Coach Jones]

In my continuing effort to just "play" with the Bruisers, I decided to up the ante a little bit. Instead of sets of 5 armpit casts each side per set, I decided to go for 10.

Same format as yesterday, changing hands on the pendulum...

5 x 10(each side) in 12:54

Felt a little worn out in the end but i'll take tomorrow off and play with this again on Wednesday. The extra days off in between sessions are really allowing me to make some breakthroughs in strength gain. I'm diggin' it!

Off to do my WW routine.

All for today,
-Brandon Jones, CST