Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

[Mark E. Hurling]

Cycle 2, Week 3, Sets of 5-5-5 @ 90% of 1RM

Squat: 90 lbs. @ 40%, 105 lbs. @ 50%, 135 lbs. @ 60%. Depth went flawlessly, which was a welcome change.

High Pulls: 70 lbs. @ 40%, 90 lbs. @ 50%, 105 lbs. @ 60%.

Music: Run Like Hell, We Will Rock You, Grenadiers, Fire on High, Volga Boatmen, Cocaine Blues, I Like Em Big and Stupid, Heat Wave, I'm Your Venus, Everybody's Working for the Weekend, Conga.

50 minutes average HR 139 BPM @ 91% of MHR.

[Mark E. Hurling]

Cycle 2, Week 3, Sets of 5-5-5 @ 90% of 1RM. Deload

Bench Press: 85 0 lbs. @ 40%, 105 lbs. @ 50%, 125 lbs. @ 60%.

Push Press: 50 lbs. @ 40%, 65 lbs. @ 50%, 80 lbs. @ 60%.

Pulldown: 70 lbs. @ 40%, 85 lbs. @ 50%, 105 lbs. @ 60%.

Music: Stars and Stripes Forever, Folsom Prison Blues, Great Gates of Kiev, 1234 United States Marine Corps, Romanian Wind, Sixteen Tons.

35 minutes average HR 120 BPM @ 80% of MHR.

[Mark E. Hurling]

Cycle 2, Week 3, Sets of 5-5-5 @ 90% of 1RM. Deload

Deadlift: 130 lbs. @ 40%, 165 lbs. @ 50%, 195 lbs. @ 60%.

Hammer Leg Press: 230 lbs. @ 40%, 290 lbs. @ 50%, 350 lbs. @ 60%.

Music: Ride of the Valkyries, Shipping Up to Boston, Tusk, Ghost Riders in the Sky, Star Wars Throne Room, Heartbreaker, Don't Stop Believin', Sympathy for the Devil, Even It Up..

38 minutes average HR 131 BPM @ 87% of MHR.

[Mark E. Hurling]

Cycle 2, Week 3, Sets of 5-5-5 @ 90% of 1RM. Deload

Seated Press: 65 lbs. @ 40%, 85 lbs. @ 50%, 100 lbs. @ 60%.

Pullover and Press: 55-75-75.

Hammer Row: 125 lbs. @ 40%, 155 lbs. @ 50%, 185 lbs. @ 60%.


Music: Up Around the Bend, Stars and Stripes Forever, Fire Down Below, Capriccio Espagnol, Life in the Fast Lane, Hold on Loosely, Devil in a Blue Dress, Living in America, Rawhide, Tuff Enuff, Tainted Love, Dying Gull, Hot Rod Lincoln.

50 minutes average HR 120 BPM @ 80% of MHR.

[Mark E. Hurling]

Mixing in some less used things this morning with rounds of speed bag, Jacob's Ladder, SciFit, plate halos, box jumps, medicine ball tosses, crunches, and heavy bag.

30 minutes average HR of 151 BPM @ 101% of MHR.

[Mark E. Hurling]

Ball Cap.jpg

Jujitsu tonight working with Ken on Purple belt 2nd degree techniques interspersed with some other more advanced techniques. He had trouble tonight with muscling his way through the wrist and hand movements. The techniques will work, relaxed or not, but the point is trying to move without having to pit your strength against the attacker's strength. Keeping loose and moving from the hips and center by stepping correctly is effective enough. Having to rely on sheer strength will only work as long as the defender is stronger than the attacker. It's surprising how rotating the palms up, down, or backward can effect a release from a grab when coupled with stepping.

The other things I showed him began with fast rotating hand strikes almost exactly like hitting a speed bag. It's nearly impossible for an attacker to sneak a punch to the head or body through the hands and it allows for some quick backfists to the head and face. Next was a two handed block to a roundhouse with the defender's inner hand moving from the the block to a hammer or back fist to the temple. Finally, I showed him how to apply a strangle and arm bar to someone just thrown to the ground. It's called Jigoku Jime, or Hell Choke. Very effective and very unpleasant. In other forms of Jujitsu and in Judo it is applied with both people on the ground, but in Mushin Ryu it's done with the defender standing. This makes it easier to break off the engagement and get underway if a fast escape is necessary. It's not so easy to do this from the ground.

[Mark E. Hurling]

9Cycle 2, Week 1, Sets of 5 @ 90% of 1RM

Squats: 150 lbs. @ 65%, 170 lbs. @ 75%, 195 lbs. @ 85% with 6 reps. Best squat session I've had in a long time. My lower back held up well and I hit depth on my reps.

High Pulls: 110 lbs. @ 65%, 130 lbs. @ 75%, 150 lbs. @ 85% with 6 reps.

Music: Locomotive Breath, Crazy Train, Kaiser March, Her Strut, Bad to the bone, Gloria, Amazing Grace Bagpipes, Rhapsody in Blue, Foggy Bottom Breakdown, Keep Your Hands to Yourself, Build Me Up Buttercup.

57 minutes average HR 130 BPM @ 87% of MHR.

[Mark E. Hurling]

Cycle 3, Week 1, Sets of 5 @ 90% of 1RM

Bench Press: 135 lbs. @ 65%, 160 lbs. @ 75%, 180 lbs. @ 85% with 6 reps.

Push Press: 90 lbs. @ 65%, 100 lbs. @ 75%, 115 lbs. @ 85% with 6 reps.

Pulldown: 110 lbs. @ 65%, 120 lbs. @ 75%, 145 lbs. @ 85% with 7 reps.

Cable Curl: 110-8, 120-8, 135-8.

Music: William Tell Overture, Highway to Hell, Last of the Mohicans, Takin' a Ride, I'm So Excited, Born to be Wild, The Boys Are Back in Town, Canadian Railroad Trilogy, Under Pressure, Think, Haka.

45 minutes average HR 112 BPM @ 75% of MHR.

[Mark E. Hurling]

Cycle 3, Week 1, Sets of 5 @ 90% of 1RM

Deadlift: 215 lbs. @ 65%, 250 lbs. @ 75%, 285 lbs. @ 85% with 6 reps. Given that my lumbars and knees were STILL feeling last week's squats, not too bad. I could well have had another rep in there but decided to not run the risk of tweaking my back with a form breakdown

Hammer Leg Press: 375 lbs. @ 65%, 435 lbs. @ 75%, 495 lbs. @ 85% with 8 reps.

Music: When the Bullet Hits the Bone, Mars the Bringer of War, Bohemian Rhapsody, Mission Impossible, Tusk, Folsom Prison Blues, Ride of the Rohirrim, The Stroke, My Grandaddy Was A horse Marine, Neutron Dance, Tarzan Boy, Runaway, 18 Hammers, Heartbreaker.

65 minutes average HR 138 BPM @ 92% of MHR.

[Mark E. Hurling]

Got a late start in the gym this morning with rounds of cable rotation, plate halos, crunches, SciFit, and heavy bag.

31 minutes average HR 149 BPM @ 100% of MHR.