Zombie Survival Training Log

[The Gunslinger]

Today's training: Dumbbell Bench Press 5x5 with 90lbs. I'm going to be slowly moving up in weight over the next few weeks. The goal is to get to 110-115 which will be an all time PR.
One Arm Pushups: 3x5. Will be using this as a supplemental exercise. Moving up in reps then loading with body armor.

Noon: 21-15-9 of deadlift, hang Power Clean, front squat, push jerk, with 135lbs. Time: 20:41. This was pretty hard, but a good workout.

[The Gunslinger]

Some days it's time to get in the gym and get out: One armed ring row: 5x4. I lowered the rings (making it harder) and got more reps, great improvement.
Axle Barbell curl: 95x5, 105x5, 115x5

My lats and back are sore from all the training on the previous days and I barely slept last night, so I took it a bit easy today.

On that note, a tidbit about training. When I look at a lot of people's training programs, particularly those that are self made, they are way heavy on arm training (along with bench pressing). Any direct arm work (curls, skull crushers, ect) should be done as a finisher or assistance exercise to the main exercises. They are in no way a requirement, and have little to no strength benefit outside of minor help with the main exercises.(BTW, the main exercises should be squat, deadlift, snatch, clean and jerk, overhead pressing, weighted pullups and rows). You'll notice that these are multi joint exercises and main focus on the hip/leg musculature. This is because the hips are your leverage and the strongest area of your body. They simply must be strong for any real world strength and if you plan to have any sort of longevity in your life. This makes it a requirement for the survivalist. People focus on the wrong stuff (benching and arm work) and complain that they are 'gym' strong and it doesn't carry over to real life. Nothing is further from the truth. The gym will carry over, provided the right exercises are done. The problem is most people don't do the right exercises. These exercises also provide training economy. They work the whole body in a short time. We are all too busy, so don't waste your time curling and bench pressing. On a busy day squat and go home, it'll do what you need.

[The Gunslinger]

Today's training, again a little on the low volume side, but today mostly due to a tear in the skin on my hand, I didn't want to make it worse, so I just hit it heavy.

Morning: Wrestling, jiu-jitsu classes

Afternoon: Power snatch 5x3 with 155
Snatch Grip Deadlift: 3x325, 3x335. Felt heavy, so no PR. I was going to try 345, If I knew I wouldn't get it, I would have done 340 instead of 335 just to hit a small PR.

[The Gunslinger]

AM: Press: 152.5 10x2. For anyone who doesn't know the term "press" always refers to standing overhead press with a barbell. It's only different if a modifier is used such as bench, seated, dumbbell, ect.

Afternoon: 800m run, 50 pullups, 100 pushups, 150 squats, 800m Run. All done with 30lbs of body armor on. Time to completion: 25:11.

[The Gunslinger]

AM: Jiu-jitsu

PM: Squat: 350x3, 355x3, 360x3, 365x3, 370x1, 380x1

[The Gunslinger]

Getting ready to attempt a big PR on a workout on Thursday, so I'm going a little easier.

Today 2 hours Brazilian jiu-jitsu class. Had very good matches, lots of sparring.

[The Gunslinger]

AM: Power Clean: 175x5, 185x5, 195x5

Noon: BJJ training. Almost tapped one of the black belts! Just missed it. PR day tomorrow.

[The Gunslinger]

Little vacation.. Going to organize things slightly different, trying a different approach.

Today: Early: Squat 5x5 with 300. 30s rest between sets
Push Press: 5x5 with 135, 90s rest between sets.
Banded speed Rack Pulls 5x2 with 245, 45s rest
Barbell row: 5x5 with 195, 45s rest

Noon: 7 rounds 1 min each of Handstand walks/Ring L sits. 90ft/160seconds

BJJ class after that.

[The Gunslinger]

Sorry to anyone who is following. Just busy and working on stuff! Still been training, just haven't been able to get a chance to put it on here. Anyway, today's training:

1. Snatch (full squat) 7x1 with 145 60s rest between sets
2. Hang Power Clean: 5x2 with 165 60s rest between sets
3. Snatch Balance: 5x3 with 110 60s rest between sets

Conditioning: 9-7-5 of Overhead Squats with 155, muscle ups, 300m row: 10:28

Late: Wrestling class (haven't gone yet, but I won't get another chance to put it on here!

Bought a new .357 magnum SA colt replica at the gunshow this weekend. It's one I've wanted (real colts are too expensive) because I love the old west!!!

[The Gunslinger]

Push jerk 5x5 @145
Back Squat 7x1 @410 (PR)

21-15-9 Of
225 deadlift
Hand stand pushups
16:00

3x5 standing ab wheel rollouts

[Dsm89]

Hey gunslinger
Like the looks of your workouts,lots of different things. I was doing sl5x5 from about 6 months , and have been trying lots of moves similar to what your doing but you have lots of good ideas thanks.

[The Gunslinger]

Yesterday's work: Dynamic Power Snatch: 12x2 with 105 60s rest between sets
Overhead squat: 5x135, 5x145, 5x150 90s rest
Bench Press 5x5 with 210lbs 90s rest
Dumbbell row with fat grips: 3x10 with 70lbs 90s Rest
Skill training: Muscle ups for 10 min

Afternoon: BJJ training

Today: Behind the neck Push Jerk: 5x135, 5x165, 5x185, 5x185, 5x185. 90s Rest
Dynamic Clean: 12x2 with 140lbs 60s Rest
Conditioning: 5 rounds 1 min each of 45lb dumbbell push Press, Isometric back extension: 74reps
Skill: Hand stand push up work for 10min
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Thanks Dsm, steal whatever you like, just be safe with it!

[The Gunslinger]

BJJ training in the morning

Late: 60min recovery run at 120-150bpm

[The Gunslinger]

Yesterday's training: Snatch 135x1, 135x1, 140x1, 145x1, 150x1, 155x1, 155x1
Hang Power Clean: 3x145, 3x155, 3x165, 3x170, 3x175
Snatch Balance: 5x100, 5x105, 5x105, 5x110, 5x115

CONDITIONING: 2 rounds: 10 95# snatches, 20 burpees, 10 95# snatches, 30 Wallball 20#

[The Gunslinger]

Jerk: 140x5, 145x5, 150x5, 155x5, 160x5
Squat: 350x1, 365x1, 385x1, 405x1, 415x1 (PR), 385x1, 385x1

CONDITIONING: Max rounds in 12 minutes of: 7 ring dips, 14 pullups, 21 double unders: 5 rounds
MIDLINE: 3x5 standing abwheel rollouts

[The Gunslinger]

Today:

Dynamic Power Snatch: 12x2 @140lb 60s rest
Overhead squat: 145x5, 150x5, 155x4, 140x5 90s rest
Bench Press: 5x5 @220
DB Row: 4x8 @90 with fat grips

[LTVolk]

It takes a real man with a pair of grapefruits to put zombie into a guard.

[The Gunslinger]

Another day of training yesterday: Behind the neck Push Press: worked up to 210x1
Dynamic/Technical Clean: 12x2 60s rest @155lbs
Conditioning: 15-12-9 of: 185lb power clean, 50lb dumbbell push press, 24"box jump: 12:39

Today: Glute Ham raise 4x8, worked up to 35lbs
Recovery Run 60min @120-150 bpm

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LTvolk: lol, my game is primarily top game and wrestling, my guard is good, but not the strongest part of my game.

I'm hoping to post more soon, just BUSY with everything!

[The Gunslinger]

Yesterday: Early: Hang snatch worked up to 155 for singles
Snatch High pull- 220 for 5x5
Hang Clean- worked up to 155 for singles

Then: 5 rounds SPRINT 200m Max Handstand Pushups. 2 minutes between rounds

Late: BJJ class, then wrestling class.

[The Gunslinger]

Today's training: Press 5x5 with 125lbs
Box Squat 5x3 worked up to 315
Jerk Support: 5x5 worked up to 245

Then: 5 rounds 400m run, 15 24" box jumps, 15 wallballs 20lbs: 20:54