Thursday, March 13, 2008

A day worth waiting for.

Before I get into my own thing, check out Tracy Reifkind's Blog latest post, very powerful stuff! Yes, words DO matter. Then there's Aaron's Blog tonight with a very cogent post regarding what's happening to the U.S. dollar. This is an amazing community of people .. I am so happy to have privilege of interacting with them.

My overeating last night had the effect I had anticipated .. my sleep could have been better. I weighted in a just a hair under 180 lbs, which frankly surprised me. Though sluggish and a little sleepy I really looked forward to another KB training day as continue with my "Work! Rest Rest" waltz.

Hard Foam Roller: ITB, Periformus, upper back, shoulders
16kg 1 x 10/10 Halos
24kg 1 x 10/10 Slingshots .. clockwise definitely more harder RH to LH pass
BW 1 x 10 Wall squats

Superset x 3 with one minute rest between sets, no rest between A1 and A2:
A1. Dbl 24kg 5 LCCJ
A2. Dbl 32kg 5 Swing

Superset x 3 with one minute rest between sets, no rest between A1 and A2:
A1. Dbl 24kg 4 LCCJ
A2. Dbl 32kg 5 Swing

The original goal was to do 6 sets of 5 LCCJs but it just wasn't there so I dropped back down to 4 after the 3rd set. On my last rep of the last set I couldn't lock out with my left arm. Man that was rough .. no wonder that the LCCJ is considered on of the best overall body strength and endurance exercises.

Continuing in the spirit of March Swing Madness I pushed myself in swinging fashion to complete this workout as follows:

Dbl 24kg 10 x 10 Swings on the minute .. new PR

32kg 5 x 20 Two-hand swings on the minute every 2 minutes .. new PR

Really had to will myself the last two sets of the Dbl 24kg swings; similarly, the last two sets of the 32kg two-hand swings were nasty. Doing sets of 20 reps two-handed swings with the 32kg was brand new .. I just needed extra rest between sets. Note that the volume and average density is the same if I had done 10 sets of 10 reps on the minute. The 20 rep sets felt tougher. I love the Gymboss; I hate the Gymboss .. GET ONE TODAY!

Total volume: 26500 lbs .. new PR

I had planned also doing TGUs but the tank was empty .. I'll get them in tomorrow.

This heavy training session did come at the cost of a slightly pulled groin muscle on my right side. I iced it and took some Ibuprofen and its feeling much better this evening.

GD (Greg Donahue) GTG Pull-up Program:
Day 13: 1 set of 2 neutral grip pull-ups (13,1,2)

For grins, later I tried a single weighted neutral grip pull-up with BW + 9 lbs (I tied a 4kg KB to my waist). It wasn't too bad but not as strong as without the additional weight. When I can get to 5RM neutral grip BW pull-ups with this program, I think I will continue with weighted pull-ups to keep the volume low.

Diet and Nutrition Log

1 bowl of Kitchari with a little sweet potato and Toor Dal
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning snack
2 small handfuls of roasted almonds
4 oz Kefir

1 bowl of Kitchari with a sweet potato, Toor Dal and Green Gram Curry
2 dates
1 large Naval orange

Afternoon snack:
3 small handful of roasted almonds
2 small handful of roasted cashews
1 large sesame cracker
4 oz Kefir

1/2 glass of red wine
1 bowl of Zha-Jiang noodles
1 small bowl of Gujarati bean
1 bowl of sweet potato, Sichuan Yu-xiang chicken
1 piece pie
1 scoop ice cream

Not wanting to waste leftovers I again had another large meal and another upset stomach shortly thereafter .. duh!


Aaron Friday said...

Your swings are strong! Do you snatch the kettlebell as well? I can't remember. I think you have a really solid base of strength for snatching if you decide to push that movement for awhile.

GymBoss? I agree. Get one now.

For pullups, here's something you can try. Even without adding weight, you can get a "stronger" one-rep max by doing the following: Grip the bar in a dead hang, squeeze your glutes and your back, pull your scapulae down, and try to slam your chest against the bar as fast as possible. You can affect the power equation very well by focusing on SPEED. Pullups are an explosive movement like any other. Stop repping when the movement slows down.

Congrats on the TGU PR.

Gabi, "a Vaslady" said...

Swinging double 24's? Wow, that must be very taxing.
I can swing a 32, even a 40 for a few reps, but 2 16's kill me. I have to use such a wide stance to have space for both between the legs that it feels instable.
Is it just me, or do you too have to alter your form a bit when swinging double?

Franklin said...


Snatches and grinds are out for now until the elbows get stronger. And thanks, I very pleased with the TGU PR and ecstatic that are not bothering me.

The pull-ups are very low volume right now so as to not tax the elbows too much. I did experiment with a couple hundred 16kg snatches last week with no problem but dropped them as I decided not to add to much to soon.

To replace grinds I am super-setting Dive Bomber push-ups with push-up stand push-ups .. again very easy on the elbows.

I have two very long term goals. The 1st is to smoke the RKC Cert someday, in particular the snatch test. The 2nd is to be competitive in the master's section of the TSC. No rush for either .. just slow steady progress.

Great advice on the pull-ups .. I'll give it a whirl and post the results.

Franklin said...


Hey, thanks for stopping by! The double 24's feel pretty rought until I started doing double 32's. Now the double 24's feel decent but the 32's really kick my butt.

And yes, my swing form changes dynamics for the double KB swing allowing for a stance that is almost sumo-like with a very wide base. It does put considerably more strain on the adductor muscles(as I have found out the hard way with a minor groin pull.)

I also agree that 2 handed swing with my 32 is easier than 2 16's.

Wow! keep swinging that 32 and you'll be cleaning it in the not too distant future.

Gabi said...

Oh, yes, sumo and the inner thighs... I also found out about this after my first experiments with barbell sumo deadlifts (I basically pull cv)... nice "ladylike" sailor's walk for the next few days :D