ME Lower – 10.4.11

Me, Tom, Matt, Dr. Nick, Captain Starstruck

Warmup: Foot MFR, Toe Pulls, Frog Squats, Goblet Squats, 24kg swings, 24kg 1-arm swings, Halos, Indian Clubs – Open Half Kneeling, 2 1# Clubs, Prep+1-2-4, Split work
–Working towards Van Dam Lift w/80#

Box Squat (Yoke Bar, DomFon Marathon, Rehbands, Chucks, open  belt)
Up to 1×432+90 chains
–I got loud after this one.  We’ll go bigger next week.
–Again, if I get 10# out of the suit, it’s a lot, and the Rehbands do nothing.  They just give me confidence to stay compressed and tight, so they do help for something.  Just no pop.
–Did a lot of brushing with the jagged side of velcro before 397 and 432.

GHR / Pull-Ups / Tall Kneeling 1-arm BU KB Press
BWx8, 2×6
BWx5, +16kg on foot + BW 3×2+2
12kgx5/5, 8/8, 10/10
–Humbled as intended, but I will move to the 14 shortly.  I wonder if the brushing helped me with this press because my shoulders didn’t feel all that loose on the pull-ups.

After a week of a little prep and about 10 days of Tom’s Ultimate Transformation Challenge Phase 1, I just feel good.  Probably no change on the scale, but I just feel great, and my workouts are amped, already sleeping better.  I can’t imagine why someone wouldn’t listen to what Tom says to do.

  • October 4, 2011

Leave a Reply 5 comments

Joe Tsai Reply

Can you record a video of one of these work outs? I’ve never heard of some of these exercises (although I’ve probably seen them just never knew what they were called)

Charlie Reply

No. You can come lift with us instead.

William Nassif Reply


Charlie Reply

Dude, who videos their whole workout?

William Nassif Reply

LOL, idk, but.. It would be cool.

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