Reinhard's current routines (Jan 2008)
Posted: Fri Jan 18, 2008 3:10 pm
Below is a repost from another discussion, just to seed this forum with something potentially useful. At some point (soon, I hope) I'm going to create a routines section on the main shovelglove site with a list of "canonical" and "non-canonical" routines, sort of like I did with the movements. Each routine description will have a link to a discussion thread here. Since it's possible this may take a while for me to get to, please feel free to pre-empt me by posting your own routines in this forum. A bunch of you have already posted routines elsewhere on the bulletin board, it would be great to gather them all here in one place, even if it's only a copy and paste to begin with. I could trawl through the boards and find these myself, but "are you still doing it and paying attention" might be a good filter .
I'm definitely going to add a "routines" section, both to the forums and to the main site. In fact, thanks for the nudge... I'll do it sooner. Keep nudging if you don't see it, at least in some rough form, within the next few days.
Below are the details of my current default routines (since at least mid 2007, I think). I don't always do these. If things are crazy I set the timer, take that first swing, and just see what happens (though it usually morphs into something like one of the routines below, or a 21-14-7).
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"hard days" (usually M, Tues, sometimes Wednesday also). Hard (but possible) to fit this in 14 minutes, sometimes I go over a minute or so, sometimes I just interrupt when the timer goes off.
phase I. "degraded beast:" max out super strict full range of motion pushups (I average circa 40, record is 45, near term goal is 50, I'd gotten over 50 before but then upped the strictness)
phase II. shovelgove proper (20 pounder)
Except for movement #10, all reps counts are for each hand, i.e., 42 means 42 right, then 42 left.
1. 42 reps drive fence posts
2. 42 reps churn butter
3. 42 reps shovel
4. 14 reps flip switch
5. 14 reps chop wood
6. 14 reps hoist sack
7. 21 reps tuck bales
8. 14 reps fireman
9. 14 reps chop tree
10. 14 (total, no left right distintion) reps swing bell/aka row boat (description pending)
11. 7 reps armwrestle (description pending)
phase III. max out pushups, squats to match daily pushup max
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"weak days" (usually Wed-Thu, sometimes friday)
phase I and III as above.
phase II. shovelglove proper: just 7 reps of each shovelglove movement (same order as above); repeat until timer goes off. 7 reps doesn't sound like much, but because you don't rest in between movements, you wind up doing just as much work as in the above routine -- it's just distributed more evenly.
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Freestyle Fridays
whatever I feel like. If I'm not feeling imaginative I'll just do a "weak day" routine or a 21-14-7. The rest of the week I usually stick with the 20 pounder, but I often go down to 16 and/or 12 on fridays. Sometimes I even do punching motions ("weighted shadowboxing") with a pair of very light dumbells (my wife's "girly" dumbells, I think just 5 pounds). With the 12 pounder I often do some one handed moves that I'm not strong enough to do with the 20 pounder, like: "The blacksmith" (hammer on an anvil) and "spear the fish." (I haven't posted about these yet, I will soon, my excuse is laziness plus I like to try things out forever before recommending them)
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Reinhard