Assistance lifts

Tuesday September 30






Weight: 178 3/4 lb

No ice-cream or sweets of any kind for two days and I drop another pound .. I'll take it.

Morning:

Z-Health: Neural Warmup Level 2

Tubing / Evil Wheel Complex: 2 sets
A1: 1 x 10 Tubing Goodmornings
A2: 1 x 5 Evil Wheel On the knees Rollout, 5 sec hold, Rollback

Afternoon:

Barbell Goodmornings:
95 x 1 x 10
135 x 2 x 10

The two sets with 135 was definitly harder. Also reaching back to hold the bar in place does put my tricky left shoulder in an uncompromising position .. I may have an alternative grip using straps or bands.

Tactical Grip Pull-ups
BW x 3 x 5

Not bad for my 2nd day of resuming pull-up training. Again, long rests between sets. Tacticals are starting to feel more natural after avoiding them for almost a year.

While investigation Westside Barbell I ran across the GoHeavy forum. Some very helpful lifters there made some great recommendations regarding deadlift training: Apart from the Goodmornings, KB Front squats, Tony Foster (600+) advised to add barbell rows, reverse hypers, rack pulls. Mark Lesniak also recommended training some Sumo's along with conventional pulls.

Wednesday October 1

Weight: 177 1/2 lb

Yesterday was a 70% PN compliant day with some poor food choices (pizza and ice-cream) but I still dropped another pound due to having to stay up past 1:30am while working on an software architecture specification due next Monday. Taken together that these are very demanding documents to write for me and that I don't snack after dinner, the result is to burn more calories than one would expect!

Morning:

Z-Health: Neural Warmup Level 2

Tubing / Evil Wheel Complex: 2 sets
A1: 1 x 10 Tubing Goodmornings
A2: 1 x 5 Evil Wheel On the knees Rollout, 5 sec hold, Rollback

235 x 1 x 5 Conventional Deadlift
210 + (18.5 chains) x 2 x 5 Sumo Deadlift

Today I mixed conventional with sumo deadlift as recommended by both Pavel in PttP and Mark Lesniak, Powerlifter and poster at GoHeavy. The sumo's really hit the hips hard.

Evening:

Double 24kg x 1 x (3, 2) MP
Double 24kg x 1 x 5 Front Squat

Double 24kg x 1 x 5 C&P
Double 24kg x 1 x 5 Front Squat

Double 24kg x 1 x (1,2,3) MP Ladder
Double 24kg x 1 x 5 Front Squat

Double 24kg x 1 x (1,2,3) C&P Ladder
Double 24kg x 1 x 5 Front Squat

Double 24kg Chain (non-stop sequence of one rep per lift):
A1: Double 24kg x 1 x 1 C&P
A2: Double 24kg x 1 x 1 Thruster
A3: Double 24kg x 1 x 1 Push Press
A4: Double 24kg x 1 x 1 Jerk
A5: :30 rest
Total: 5 chains

Double 32kg x 1 x 5 Swing
Double 24kg x 1 x 10 Swing
40kg x 3 x 15 Swing
Double 24kg x 1 x 10 Swing

This was a high volume press day for me at 25 reps per arm .. a far cry from the 100 per arm recommended by volume freak,Master RKC, The Dain of Pain, Kenneth Jay. Note that the younger and much stronger pair Dustin Silveri, RKC and Taikei Matsushita, RKC II are having
great success with this heavy volume approach.

Previously, I had mixed my complex-style paired lifts with a grind (MP, C&P, FSq) and ballistic (typically swings). Tonight I used pairs of two different grinds, a press and squat, and it was considerably more taxing. As a result, the number of swing sets concluding the session was pared down. Also, I added a double 24 chain to mix things up.

Tubing and Light Barbell Goodmornings

Weight: 179 7/8 lbs

Once again I'm south of 180. I'm quite happy to bounce around this weight compared to the 176 I had trouble maintaining after the RKC Cert. The recent double bell and deadlift training has added a bit more muscle mass .. if I'm gonna be a little heavier I'm okay with more muscle.

Afternoon:

Z-Health: Neural Warmup Level 2

Tubing / Evil Wheel Complex: 2 sets
A1: 1 x 10 Tubing Goodmornings
A2: 1 x 5 Evil Wheel On the knees Rollout, 5 sec hold, Rollback


I used a tubing around my neck and secured the two bottom straps with my feet to perform some Goodmornings. Apparently, one can train these heavy weekly whereas DLs are just too hard on the CNS. The carry over is building lower back strength.

GTG Tactical Grip (pronated) Pullups
BW x 3 x 5 several hours apart

This is the first time I tried training pullups as my right elbow felt very good today. I did test both a chin-up (supernated) and neutral grip (palms facing) and both of these caused considerable pain especially on the medial side (golfer's elbow). Interesting is that tactical grip pull-ups used to cause excrutiating left lateral (tennis elbow) elbow pain but that arm is all better now.

Late Evening:

Kettlebell Military Press:
32kg x 3 x 1 MP Right
32kg x 2 x 2 MP Right
32kg x 2 x 2 Jerk + slow negative Left

Barbell Goodmorning:
45 x 1 x 10
95 x 1 x 10 (PR)

Barbell Clean and Press
95 x 1 x 2
105 x 1 x 3
115 x 1 x 1
125 x 1 x 1
135 x 1 x 1 (PR)

My long term goal is a KB bulldog (40kg) military press with each arm. This means I have to put focused effort on not falling too far behind my much stronger right shoulder, say no more than a 4kg gap between arms. To this end, although failing to press the 32kg on my left I was able to get it up about 4" a few times (a PR of sorts). I remember before my RKC, I re-tested my right arm 32kg MP I was pleased back then it was at the same place as my left is now so I am progressing.

I decided to check out the left negative by jerking it up and pulling it down slowly. There is about 6" starting from where humorous gets parallel to the ground where there is little power to control the descent. I will be working these negatives along with my higher rep single and double Kettlebell 24kg presses. The key for me with pressing is a GTG like approach of low rep sets performed four or five times a week.

The barbell Goodmornings felt different than the tubing ones. Fortunatley the weight is light enough to press behind my back and jerk it back over easily. For higher weight I will need the power rack at the Fitness Center.

Feeling how light pressing the 95lb barbell felt, I tested my barbell pressing and was pleased to be a single wheel presser.

Although an easy day was called for, I did a little extra than planned but feel really strong and I'm raring to get back to 24kg MaxVO2 tomorrow.

Double the Fun

Weight: 180 1/8 lbs

Late morning:

Z-Health: Neural Warmup Level 2

I have not missed a Z-Health session in two weeks .. no surprise as I'm seeing nice improvement on all fronts.

Double 24kg x 1 x 4 MP
40kg x 1 x 15 Two-hand swing

Double 24kg x 1 x 5 C&P
40kg x 1 x 15 Two-hand swing

Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing

Double 24kg x 1 x 5 Front Squat
Double 32kg x 1 x 5 Swing

Double 32kg x 1 x 3 Front Squat (PR)
Double 32kg x 1 x 5 Swing

Double 32kg x 1 x 3 Front Squat
40kg x 1 x 15 Two-hand swing

40kg x 1 x 15 Two-hand swing
Double 24kg x 1 x 10 Swing
Double 32kg x 1 x 5 Swing
40kg x 1 x 15 Two-hand swing

Double 24kg x 2 x 5 Snatch (PR)

32kg x 2 x 1 MP right
24kg x 1 x 4 MP left

The paired lifts were done back to back with a two minute rest between pairs. The double 32kg front squats were very solid with toes pointing straight out .. also nice to be able to do triples with a solid pause in the hole.

After noticing how my double 24kg swings were getting very high I decided to take another crack at double snatches having only done one wobbly single with the 24s previously. To my surprise the double 24kg snatches just flew up there.

Some chains and a little closer to 300

Weight: 180 1/2 lbs

Late Afternoon

Z-Health: Neural Warmup Level 2

Conventional Dead-lift (lbs):

220 + (18.5 chains) x 1 x 1
250 + (18.5 chains) x 1 x 1
275 + (18.5 chains) x 1 x 1
285 + (18.5 chains) x 1 x 1 (PR)


225 x 1 x 5
205 x 1 x 5

40kg x 4 x 15 Two-hand swings
32kg x 1 x 2r MP
32kg x 1 x 3r MP
32kg x 1 x 5l Jerk

My local hardware store hit me up for $61 for what was left of their heavy chain which I had them cut in half into two 9 1/4 lb, seven foot pieces. Would've liked two 10lb pieces but I was too lazy to go to another store.

The chains were suggested by Caleb Fields, the Petaluma physical therapist (that I ran into on my business trip to the west coast office) and former swimmer and power-lifter (168 lb, 500lb+ dead-lifter), who suggested attaching 10lb chains to each side of my barbell to help me get over 300.

I had to fold each chain in half and then each half in half again to make sure it came all the way off the floor in the lock out position. I used a long bolt and one of my old cheapo spring collars on each side to attach the chains. If you think of the chain as folded into the shape of a large "M", each of the two chain links on the top most points of the "M" were slide over the each of the prongs of the collar (hung upside down) with one bolt going through each of the collar's two prongs to prevent the chain from falling off. I'm sure there are better ways to secure the chains but dadgommit I'm only fricken software geek.


The chain usage (first advocated by power-lifting guru Louie Simmons of West Side Barbell .. I think) is to get the CNS accustomed to the additional weight .. as the bar comes off the ground it gets heavier and heavier thus avoiding being stuck in the hole with the total weight. I know I also need to do pulls off the block but they seem to really aggravate my lower back .. perhaps dropping down some weight and returning to these might be a good idea.

I'll be damned if the chains didn't work! Getting it off the ground seemed no more difficult than just 285 (my no-chains PR) and the 303 1/2 total (barbell + chains) in the lock out position was no trouble. I'm also glad I didn't mess with too many warmup lifts before I tried this.

Pulling over 300 even with the help of chains as opposed to a pure barbell lift is a massive psychological barrier for me to have overcome. Given the success with this little adjustment, I will test my PR with the chains every two to three weeks.

Meanwhile my 32kg right side military press is getting better and better. On my last one there was no tilting to the left side at all. I did try to press the 32 with my left but no go. Instead I settled for a set of five jerks.

Heading back home

Sunday September 21, 2008

Weight: 180 1/2 lbs

Originally I was going to take off today however I realized I may not be able to get over to the gym in Petaluma on Monday so instead I did just my dead-lifts:

Morning:

Z-Health: Neural Warmup Level 2

Conventional Dead-lift (lbs):

210 x 1 x 5
190 x 1 x 5

No problem with either set. I'm now reaching down but looking upward when grabbing the bell as suggested from one of Fawn's power-lifting coaches.

Monday September 22, 2008

Weight: Unknown

After six hours in a cramped window seat my commercial flight landed in San Francisco at around noon. I then drove up to Petaluma for another hour to make to work. After settling in I went down to shipping and picked up my 24kg bell. Following that I gave a demonstration to three co-workers, one of whom, an ex-wrestler, was an extremely strong dude. Within in ten minutes I had him at first two-hand swinging, cleaning, pressing and then snatching with both arms. Considering he was well versed in Olympic lifts, its no surprise he took to the Kettlebell lifts quickly.

Noon:

24kg x 2 x 20 Two-hand swings
24kg x 2 x 10/10 One-hand swings
24kg x 1 x 8l(PR)/8r MP
24kg x 1 x 10/10 Snatch
24kg x 1 x 8/8 Snatch


In the evening I brought the bell to the fitness center in my hotel. A couple of guys working out there, Samuel and Abel, were both intrigued by this new tool and I proceeded to go through a fairly long demonstration. I taught Samuel, who was pretty fit to start with, how to two-hand swing. The 24kg bell was a bit much for him, but he managed five sets of 10 swings each. I then had him use a 10lb dumpbell to practice his TGUs. Abel was happy to look on and ask questions.

Evening:

Z-Health: Neural Warmup Level 2

24kg x 7 x 20 Two-hand swing
24kg x 4 x 1/1 TGU
24kg x 2 x 10/10 Snatch
24kg x 2 x 8/8 Snatch


Tuesday September 23, 2008

Weight: 181 lbs

Morning:

Z-Health: Neural Warmup Level 2

Late Evening:

24kg x 1 x 30 Two-hand swings
24kg x 1 x 15/15 One-hand swings
24kg x 1 x 10l/10b/10r/10b Roundabout swings

24kg Chain Circuit
A1 :1 x 1 Dead hand Snatch Right
A2: 1 x 1 Press Right
A3: 1 x 1 Front Squat Right
A4: 1 x 1 Push Press Right
A5: 1 x 1 Jerk Right
A6: 1 x 5 One hand swing Right
A7-A12: Repeat A1 - A6 with Left
Total: 5 Chains

24kg Chain Circuit
A1 :1 x 5 Snatch Right
A2: 1 x 1 Press Right
A3: 1 x 1 Front Squat Right
A4: 1 x 1 Push Press Right
A5: 1 x 1 Jerk Right
A6: 1 x 5 One hand swing Right
A7-A12: Repeat A1 - A6 with Left
Total: 5 Chains

24kg Circuit:
A1: 1 x 20 Two-hand swings
A2: 1 x 1/1 TGU
Total: 4 sets

24kg x 1 x 10/10 Snatch
24kgs x 1 x (1/1, 2/2, 3/3) Snatch ladder

After going threw this one of the gym members, Caleb Fields, a very fit looking young man in his early thirties, was very interested in learning about KBs. It turns out he was a HS wrestler, a competetive collegiate swimmer and after college a powerlifter. At 168lbs he Sumo-style pulled 505, quite an impressive in a meet netting him 3rd place. He told me it just came natural explaining he pulled four wheels conventional style the very first time he tried dead-lifting.

I will be giving him a complementary lesson tomorrow evening and he in turn will try to share some dead-lift pointers .. very cool!


Weight: 181 lbs

Morning:

Z-Health: Neural Warmup Level 2

Late Afternoon:

24kg x 10 x 20 Two-hand swings
24kg x 5 x 1/1 TGU

Today I gave my new West coast training partner, Caleb Fields, a complimentary Kettlebell training session including two-hand swings and TGUs. Caleb, a 168lb 5 wheel DL-er, was able to tough it out and did ten sets of fifteen two-hand swings. Starting with a 10 lb dumbell he worked up to a 35 lb dumbbell TGU with each arm.

Afterwards, we went over to the barbells and gave me some good DL tips. I worked up to 225 lb single and then went straight to 295 and failed. He felt my form was solid but that it will just take time to I train my nervous system. As one possibility to get me over my currrent 1RM of 285, he suggested using two 10 lb chains added to a 275. As the bar comes off the ground it gets heavier and heavier which will help me get used to the higher weight. Sounds like a small investment with a potentially big payoff.



Thursday September 25, 2008

Weight: 181 lbs

With the exception of a almond horn cookie everyday, I stayed compliant with my Precision Nutrition program. Having a Whole Foods and Trader Joes only a few miles from the Petaluma office made it easy to purchase high quality foods consistent with my program.

I also made great use of the 24kg bell I had sent out here by training every day.

Morning:

Z-Health: Neural Warmup Level 2

Late Afternoon:

24kg x 1 x 8l/10r MP
24kg x 1 x 8l/10r C&P
24kg x 1 x (1/1, 2/2, 3/3) MP Ladder

24kg Complex:
A1: 1 x 5/5 One-hand swing
A2: 1 x 5/5 Front Squat
A3: 1 x 5/5 Jerk
Total: 3 Complexes

24kg Complex
A1: 1 x 5/5 One-hand swing
A2: 1 x 5/5 Thruster
A3: 1 x 5/5 Jerk
Total: 3 Complexes

24kg x 2 x 20 Two-hand swings
24kg x 2 x 10/10 One-hand swings

24kg Snatch:
1 x 10/10
1 x 5/5/5/5
1 x 10/10
1 x 5/5
1 x 10/10
1 x 5/5

24kg Circuit:
1 x 1l Ascending TGU Left
1 x 1 Windmill
1 x 1 H2H Swing transfer
1 x 1 Snatch Right
1 x 1 Windmill
1 x 1 Descending TGU Right
1 x 1l Ascending TGU Rigth
1 x 1 Windmill
1 x 1 H2H Swing transfer
1 x 1 Snatch Left
1 x 1 Windmill
1 x 1 Descending TGU Left
Total: 2 Circuits

This was a great workout and took over 40 minutes. A great way to end the week out west.

Back Off Week Planning

Thursday Sept 18, 2008

Weight: 180 lbs

I have never consciously planned a back-off week only instead waiting until CNS failure or injury. Following the advice of Jack Reape in his latest T-Nation article, I will do one-half the volume of everything every four weeks.

Morning:

Z-Health: Neural Warmup Level 2

Noon:

Double 24kg x 2 x 10 Swings
24kg x 3 x 10/10 Snatches
Double 24kg Front Squat
24kg x 1 x 5/5 MP
24kg x 5 x 20 Two-hand swings

I met Bob Thurston at Anytime Fitness today and helped him train snatches for the second time. This time I brought a 16kg to help groove the motion better and he responded very well to several sets of 10/10. He finished with a nice set of 5/5 with the 24kg. I also helped him with his KB pressing form and again he had no problem with the 24kg. We ended with four sets of 24kg 20 reps two-hand swings each resting while the other did their swings. Its phenomenal to have a training partner and I couldn't be happier to train with Bob .. we plan on doing this once a week if time permits.

Friday September 19, 2008

Weight: 181.5 lbs

Morning:

Z-Health: Neural Warmup Level 2

Conventional Dead-lift:
200 x 1 x 5
180 x 1 x 5

Noon:

24kg Snatch:
1 x 10/10
2 x (1,2,3,4,5) Ladder

24kg AMT (Alternative Minimum Tax) Circuit:
A1: 20 swings (mixing singles, doubles, DARCs and roundabouts)
A2: TGU (alternating sides each superset)
A3: 50 yard jog
Total sets: 10

The 50 yards of jogging was inserted into the circuit to give my co-worker additional "active rest". I was pleased that my right knee didn't complain.

And so ends five consecutive days of training. Next two days are complete rest days. Early next Monday I will be in Petaluma, CA for the week on business where a pre-ordered 24kg bell awaits me. I travel several weeks a year to this facility and now there will always be a bell available. The gym I use a mile from the facility has Olympic weights available for dead-lifting so I will be able to continue my training albeit with singles instead of double 24kg kettlebell lifts.

More results from the TSC were just posted and its now official that the Master's Division set a record number of participants at 8. Also, I am no longer on the bottom (a small consolation) having now placed 6th out of 8. Just maintaining my snatch and increasing my pullups (once the elbow is better) and I'll be competitive (top half). As for being competitive in the dead-lift, just about everyone but me pulled 2 x BW so I have a long road to travel before checking that one off. That withstanding, a bad-injury or death are the only things stopping me from reaching that goal. I recently added more more fuel for this goal by strength athlete extraordinaire, Jeff Steinberg, RKC, as he posts on his new blog about his amazing 92 year old grandfather here.

Reflecting on the TSC results

Weight: 180 lbs

The totally organic anti-inflammatory, Zylamend, that Jordan Vezina, RKC, recommend arrived today. Two of the main ingredients, tumeric and ginger I have been already using each morning in my Indian Ayurvedic Kitchari congee.

Late Afternoon:

Z-Health: Neural Warmup Level 2

Double 24kg x 1 x 10 Swings
Double 24kg x 1 x 3 Military Press
Double 24kg x 1 x 2 Jerk

Double 24kg x 1 x 10 Swings
24kg x 1 x 4/5 Military Press

Double 24kg x 1 x 10 Swings
Double 24kg x 1 x 5 Front Squat

Double 24kg x 1 x 10 Swings
Double 24kg x 1 x 5 Front Squat

Double 24kg x 1 x 10 Swings
Double 24kg x 1 x 5 Front Squat

Double 24kg x 1 x 10 Swings
Double 24kg x 1 x 5 Front Squat

Double 24kg x 4 x 10 Swings

Today was my easy pressing day, only 8 reps per arm. I was very satisfied with the four sets of double front squats as each rep was done:

• very slowly and deliberatly
• 2 second pause in the hole
• toes were pointed directly ahead
• my knees tracked just a little outside my ankles
• elbows straight down with the exterior forearms almost touching each other
  

I wore a pair of tennis shorts and split them in the crotch area during the sets of double swings. Fortuanatley, I had brought another pair shorts better suited for wide stance swinging and squatting.

More results were posted in the TSC although my snatch numbers put in 2nd place out of 6, my pull-ups were last and Dead-lift next to last so that my totals put my in a tie for last place. Once the elbow heals I'm sure I can get these over to eleven or twelve. The Dead-lift is going to be my achelles heel in the TSC as even with an additional thirty pounds to get to a three wheel lift (315) it still would not have changed my placement. To be competitive in the dead-lift I will need a 4 wheel pull (405). This is probably a several year project but I'm up for it. I do believe I'm on the right track with a large dose of heavy swinging and front squats.

More 24kg MaxVO2

Weight: 181 3/4 lbs

Yup, a late night with a new Thai restaurant .. my dish came with too much peanut sauce thickly spread all over my steamed chicken and veggies .. impossible not to eat every drop. Next time I'll order the sauce on the side where I may have a better chance at self-control. :)

Today called for two short sessions.

Morning:

Z-Health: Neural Warmup Level 2

Double 24kg x 1 x 3 Military Press
Double 24kg x 1 x 2 Jerk
Double 24kg x 1 x 10 Swings

24kg x 1 x 5/6 Military Press
Double 24kg x 1 x 10 Swings

Double 24kg x 1 x 3 Clean and Press
Double 24kg x 1 x 2 Clean and Jerk
Double 24kg x 1 x 10 Swings

24kg x 1 x 5/6 Clean and Press
Double 24kg x 1 x 10 Swings

Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swings

Total time: 13:30

The five groups of lifts, some with two, some with three were superset-ed with minimal rest between supersets. I was shooting for 5 reps for each of the two sets of double KB pressing .. the singles did not present a problem. Each time I only made 3 reps so I completed the 5 reps with 2 additional double jerks. This short routine very intense but not so taxing as leave me exhausted.

Late evening:

32kg x 1 x 10/10 One-hand swings

24kg MaxVO2 Snatch @ :15/:15, 8 rep sets for 20 sets (PR)
24kg x 1 x 15/15 Snatch
24kg x 1 x (1/1, 2/2, 3/3, 4/4, 5/5) Snatch ladder
Total Snatches: 220

32kg x 1 x 10/10 One-hand swings
32kg x 1 x 20 Two-hand swings
32kg x 1 x (10 DARC swings, 10 Two-hand swings)
32kg x 1 x (5l, 5b, 5r, 5b) Roundabout swings

Total Time: 23 minutes

Like many other comrades, I am much stronger in the evening than the morning. My snatch effort was the strongest that I could remember. The twenty sets of 8 rep sets of MaxVO2, a welcomed PR, is exactly 160 reps in 10 minutes .. a decent baseline for the SSST.

The only data point I have for relating a 200 rep SSST effort with a corresponding MaxVO2 number of sets is a correlative result I found on the 50K snatch challenge site showing Dustin Silveri performing 60 sets of 8 rep sets of MaxVO2 and shortly thereafter getting 202 reps in the SSST. If things were linear, then I would have expected that 40 sets would suffice. But alas, I have already experienced a MaxVO2 non-linearity when each time I increased reps by one, the resulting new set PR was 20% less volume than the PR with one less rep. Right now 40 sets seems no easier than 60 at this point so I will continue to slowly add more sets.

Back to Power to the People

Weight: 180 1/2 lbs

We had a beautiful clear day today in the low 80s with a mild breeze. I took advantage of it at work today with a nice walk at lunch. Today was also my first day back to training for the next TSC .. yep, I'm not one to procrastinate much. Two short sessions got me going in the right track:

Morning:

Z-Health: Neural Warmup Level 2

32kg x 2 x 20 Two-hand swings

Conventional Dead lift (lbs): Beginning of new PtP linear cycle:
190 x 1 x 5
170 x 1 x 5

32kg x 3 x 20 Two-hand swings

I worked the 190 and 170 pulls as if they were my 5 RM. I went very slowly and deliberately focusing on creating as much tension as possible in my grip, lats, tris, abdomen, glutes and hams. I also made every swing as explosive as possible and I felt it. Also from two straight weeks of doing the follow along with the Neural Warmup Level 2, I no longer need the video. This is good as the tube in my only TV blew over the weekend.

Late Afternoon:

Double 24kg x 1 x 4 Military Press
Double 24kg x 1 x 10 Swings

24kg x 1 x 5/5 Military Press
Double 24kg x 1 x 10 Swings

Double 24kg x 1 x 4 Clean and Press
Double 24kg x 1 x 10 Swings

24kg x 1 x 5/5 Clean and Press
Double 24kg x 1 x 10 Swings

Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swings

Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swings

Each pair were done as supersets with no rest .. I rested a minute to a minute and a half between the supersets. Considering this took less than fifteen minutes, I got a real good sweat going. I purposely left another superset in the tank. A total of 18 presses per arm .. the Dan John way .. not too little and not too much.

Tactical Strength Challenge

Saturday September 13, 2008

Weight: 178 1/2 lb

Almost a week of 85-90% compliance on the Precision Nutrition plan has gotten back to a comfortable lean body mass.

Today was the TSC and I was up fairly early at 7am. I ate a great breakfast and waited excitedly for any other TSC participants to show up .. none did .. no problem, just competed by myself:

Morning:

Z-Health: Neural Warmup Level II

Double 24kg x 1 x 10 Swings

Conventional Deadlift warmup:
155 x 1 x 5
195 x 1 x 2
230 x 1 x 1
255 x 1 x 1

Snatch Warmup:
32kg x 1 x 10/10 One-hand swing

TSC Results:

Deadlift: 285 lbs
(1st Attempt: 285 Success
2nd Attempt: 300 No lift
3rd Attempt: 300 No lift)

Tactical Pullup: 7

24kg 5 minute Snatch: 109 (PR)
(5 x 10/10, 1 x 4l/5 r)

Once the 285 pull (matching my previous PR) started moving it came up quickly. After about 5 seconds, the first attempt at 300 got about an eight of an inch off the ground; the 2nd attempt at 300 went no where.

Considering I hadn't trained pullups for the last five weeks I was very pleased to get within two reps of my PR.

Finally the snatching went way beyond expectations. I was shooting to break 90 but when I reached 95 I realized I was going to break 100 and I hadn't put the bell down yet. The next fourteen were a little tough but I never sacrificed form and had solid overhead lockouts. Of course this is just another piece of evidence of how effective the MaxVO2 training is .. I never trained a timed snatch set since mid June. Kenneth Jay, you are the man!

Next week, I plan on switching to two five week twice-per-week-training cycles of PtP on my variety days. According to PtP I should begin with 80% of my 5 RM. Working backwards at 285 1RM and applying a factor of 86% yields a projected 5 RM of 245. Multiplying this by 80% yields a 196. I will err on the side of being conservative by starting with 190.

Looking back on the TSC, I'm very happy I participated and look forward to improving all my lifts.

Some Post B-day PRs

Wednesday September 10, 2008
Weight: 181 lbs

My S.O. cooked me a birthday feast last night and I devoured everything in sight. Why I didn't weigh over 200 lbs is a surprise considering how much I gorged myself.

This was supposed to be an easy day. Although the total volume was quite low, the intensity of each lift was high.

28kg x 2 x 1 MP left (PR)
40kg x 1 x 1 Jerk left (PR)
40kg x 1 x 1 TGU left (PR)
32kg x 1 x 10/10 Snatch (PR)
32kg x 1 x 3 MP right (PR)
24kg x 1 x 8/8 Snatch

Today I visited Andy Bender, RKC. Andy, who is now training for the next RKC II, introduced me to KB training and assisted me in making rapid gains. He was instrumental in showing me how KB training could re-hab my left shoulder using Z-Health and TGUs. For all of this I will always be grateful to him.

We hadn't seen each other since swapping books and DVDS back in June. Todya we exchanged a lot of training information. He showed me and let me try his 30 ft AOS Ropes-gone-wild rope .. I got an immediate burn only after a minute of various types of two-hand rope swinging. He loves these as new clients can leave with a good low-tech workout whereas even a KB swing can be very difficult for a deconditioned client. He also demonstrated AOS bandit loops which provide another great way to do various combos of push-ups, lunges, jack-knifes, etc.

He was very interested in my work with the new TGU, MaxVO2 both of which he is going to introduce to his own training sessions. As for the CK-FMS, when I offered to screen him he declined as had actually already been to FMS workshop with Greg Cook a few years back.

Andy has a much larger assortment of KBs, including 28kg and 40kg that I don't see ever. While I was there, I knocked off five PRs, the first three with my weak left side. The two single MPs with the 28kg on my left was pleasing. Even Andy, who reminded me that I struggled with a few troublesome singles on my left with the 16kg just fifteen months ago, agreed that this was great progress. The ten snatches each side with the 32kg also felt very good.

Following through with my training plan, the next two days will be strictly Z-Health. Afterall, this Saturday is a big day .. my first TSC!

Last MaxVO2 before TSC

Weight: 179 7/8 lbs

Yeah! I got south of 180 for my B-day. Fifty-five years young! Woo-hoo!

Morning:

Z-Health: Neural Warm-up Level 2

Dbl 24kg x 1 x 10 Swing
Dbl 24kg x 1 x 2 MP

Dbl 24kg x 1 x 5 Front Squat
24kg x 1 x 3/3 MP

Dbl 24kg x 1 x 5 Front Squat
Dbl 24kg x 1 x 3 C&P

Dbl 24kg x 1 x 10 Swing
24kg x 1 x 4/4 C&P

Dbl 24kg x 1 x 5 Front Squat

I wanted a short ten minute combo pressing workout and put this adhoc one together.

Afternoon:

Double 24kg x 2 x 10 Swings

24kg MaxVO2 Snatch @ :15/:15, 8 reps/set
Total: 18 (PR), 2

Double 24kg x 2 x 10 Swings

This was my last MaxVO2 before this Saturday's TSC. I came very close to one session of 20 sets of 8 reps/set by increasing from 16 to 18. I could have done two more to get to 20 but I know I would have paid for it .. I'll save those extra reps for the TSC. I'm not worried about never having done a five minute set especially since reading Jordon Vezina, RKC, recent blog entry, here, where he picked up the 32kg and did 68 reps in 5 minutes. The signifcance here is that all his snatch training has been with 16kg and 20kg MaxVO2. (And very serious MaxVO2 training at that .. 80 sets of 7 reps/set with the 20kg!)

My double 24kg KB swings are really starting to feel very comfortable. The bells rise to almost eye level; I can see in six months time this happening with the double 32s.

With the exception of over-training pull-ups causing the flare up of my right golfers elbow, this has been a very successful training program and I have enjoyed it immensely. Regardless of the numbers I post on Saturday I already feel quite satisfied with my progress to date.

If you read this blog, you know I am a big proponent of training the ETK Program Minimum. I not only train my clients with this and its variations but I perform it myself a few times a week. With this is mind I came across the following excellent article in Straight to the Bar, here, by Jordan Vezina, RKC, on how he uses the program minimum to get those of his new clients that come in self-taught with a improper snatch form. Below is the check-list I have extracted from the full article:

• Is your wrist hyper-extended at lockout?- Get Ups.
• Do your hips lack the snap required to propel the bell effortlessly up?- Swings.
• Do you have a posterior pelvic tilt at lockout?- Get Ups.
• Are you unstable at the top?- Swings and Get Ups.
• Do you lack tension at the moment of execution? Swings.
• Is your shoulder disconnected at lockout?- Get Ups.

"Comrades, if you want to press alot, you must press alot." Pavel Tsatsouline ETK

Weight: 180 1/2 lbs

Morning:

Z-Health: Neural Warm-up Level 2

Dbl 32kg x 1 x 5 Swing
Dbl 24kg x 1 x 2 MP

Dbl 32kg x 1 x 5 Swing
24kg x 1 x 5/5 MP

Dbl 32kg x 1 x 5 Swing
Dbl 24kg x 1 x 3 C&P

Dbl 32kg x 1 x 5 Swing
24kg x 1 x 6/6 C&P (PR)

Dbl 32kg x 1 x 5 Swing
32kg x 1 x 5/5/5/5 Bent over row

The quote in the title is one of the many great strength mantras found through out the bible of the RKC hard-style strength system, "Enter the Kettlebell". It is a must purchase for everyone of my clients. Although I have not been following the high volume ROP press program in that book that has had incredible results with a large percentage of serious students, I have still been following the above pressing mantra but in a different way. Its been four consecutive days of low rep heavy pressing and my shoulders have never felt better. Today's mini-training session was successful in keeping the 24kg single and double KB presses in the groove. As far as double KB swings, there is a huge difference between the 32s versus the 24s.

This is the best I have ever felt after a session as strenuous as yesterdays. I'm pretty sure the mini-sessions are satisfying the urge for a little training whereas the hard sessions now are at most twice a week.

Late Afternoon:

BW x 1 x 10 PowerWheel On Knees Roll-out, 5 sec hold, Roll-back

24kg x 1 x 6/6 MP Left
32kg x 2 x 1 MP Right
24kg x 1 x 13 C&P Right (PR)
32kg x 1 x 5/5 Alternating Cleans

AMT Circuit:

A1: 24kg/32kg x 1 x 10/10 Two-hand swings 10 with the 32, 10 with the 24
A2: 24kg x 1 x 1 TGU Left
A3: 24kg/32kg x 1 x 10/10 Two-hand swings 10 with the 24, 10 with the 32
A4: 24kg x 1 x 1 TGU Right

Total: 10 Supersets

This was a lot of fun as I did these with Raidu, the co-worker I have been training for the last four months. When I did my 10 swings with the 32 he would do 10 with the 24 and then we would switch bells for the next 10 swings. On the odd sets I would start with the 32, on the even sets with the 24.

The extra pressing was an demonstration of creating proper tension for Raidu. He surprised me when he was able to bang out a set of four C&P with the 24kg with his right arm. Considering he could barely press the 16kg when he started, he was quite pleased with himself. He was also very close to single with his left but that will come soon enough. Interesting was that this was the first day in over two months since being able to re-produce a few MP singles with the 32kg on my right. I'm convinced if I can keep this up, a bulldog press in six months to a year is very doable.


24kg x 1 x 30 yds Overhead walk left
32kg x 1 x 30 yds Overhead walk right

I hadn't done OH walks in quite a while and these were pretty demanding.

Last Pulls before TSC

Weight: 181 1/2 lbs

Morning:

Z-Health: Neural Warm-up Level 2

Double 32kg x 1 x 5 Swing

Conventional Dead-lift (lbs):

225 x 8 x 1
240 x 6 x 1
255 x 3 x 1
270 x 2 x 1
225 x 1 x 4

Dbl 24kg x 1 x 10 Swing
Dbl 24kg x 1 x 3 MP
32kg x 1 x 10/10 Bent over row
24kg x 1 x 5/5 MP
Dbl 24kg x 1 x 10 Swing
32kg x 1 x 10/10 Bent over row
Dbl 24lkg x 1 x 5 C&P (PR)
Dbl 24kg x 1 x 10 Swing
32kg x 1 x 5/5/5/5 Bent over row

A solid dead-lift session for me. I threw in the last set of quadruples with the 225 just to see how much lighter they felt after the two singles with 270. The six singles with 240 felt the best. I was trying to the entire session of singles on the minute however I used more rest once I got to 255 and 270. The weights are supposed to represent 75%, 80%, 85% and 90% of a 1RM .. I am still using the rep scheme recommended by Rif. I used 300 for my 1 RM for the calculations even though I'm only really at 285. I did this as psychological ploy to get me thinking I can actually hit 300 next Saturday. Even if I don't, I know I eventually will hit 300 as with this program as I'm generating slow but upward progress.

It seems as if there have been a lot of posters lately that have injured themselves a month or so just before their RKC Cert. Interesting is that I did the same thing when I pushed too hard during a timed set of LCCJ and tweaked my right knee pretty bad. Fortunately, I used a neoprene knee support during my Cert and was able to just get by. In particular, Sean Schniederjan tweaked one of his rhomboids badly .. he has his Cert coming up in October. Sean has been very supportive of my training and my heart goes out to him. Fortunately he is a very strong dude and I'm sure he will be in good enough shape to get through as well.



I was very inspired by the poster Gary John on IGX. He participated in the informal competition here (warning: this is a hard-core site and the use of very strong language is prevalent) to see who could pull 3 wheels or 315 lbs the most times in thirty minutes. At the age of 59 and only weighing 180, he did 60 reps! This is an absolutely amazing result for someone at that age and weight .. I no longer can fall back on the excuse that I'm getting too old. When I complemented him on his great result and relayed my close but no cigar for a 300 single, he was kind enough to say he remembered his struggle with 300 and that he as afraid he would snap in half and die.

The low volume pressing is starting to already pay off (today was limited to only 13 reps per arm) as I hit a PR when I cleaned and pressed double 24s for 5 reps. I also was able to duplicate what I did a few days ago when I MP-ed the 24kg for 5 reps each side .. my left being the PR. My shoulders feel a heck of a lot better than they do after ROP presses of 5 sets of 5 rung ladders with the 24kg. Following a suggestion of DD poster DrJag, today I performed some bent-over rows with the 32kg for the first time. These felt very good on the shoulder and complemented the pressing nicely.

Tomorrow with be a very light day of some easy pressing and Tuesday will be my last hard 24kg MaxVO2 session. Wed and Thur follows with more easy pressing. Friday will be complete rest and Saturday is TSC .. really looking forward to it.

15 Minutes: In and Out

Saturday September 6, 2008

Morning:

Z-Health: Neural Warmup Level 2

Dbl 24kg x 1 x 10 Swings
Dbl 24kg x 1 x 3 Military press
Dbl 24kg x 1 x 5 Front Squat

Dbl 24kg x 1 x 10 Swings
24kg x 1 x 3 Military press
Dbl 24kg x 1 x 5 Front Squat

Dbl 24kg x 1 x 10 Swings
Dbl 24kg x 1 x 3 Clean & press
Dbl 24kg x 1 x 5 Bent over row

Dbl 24kg x 1 x 10 Swings
24kg x 1 x 5 Clean & press
Dbl 24kg x 1 x 5 Bent over row

Dbl 24kg x 1 x 10 Swings

This was a nice quick fifteen minute training session. Once again I am trying to get in some pressing at least four times a week with low volume relative to ETK ROP. I threw in some bent over rows and front squats to add some variety .. done for the day especially with the TSC next Saturday.

Presses, Swings, TGUs and Heavy Walks

Weight: 181 1/2 lbs

My S.O. is an exquisite Asian cuisine specialist and I was surprised by a pre-birthday feast she prepared yesterday. Although she did abide by my mantra of no high glycemic carbs, (e.g, no rice, bread, noodles or potatoes) it didn't stop me from eating enormous quantities of her deliciously prepared dishes. Its amazing I only put on a pound and half.

Morning:

Z-Health: Neural Warmup Level 2

Dbl 24kg x 1 x 10 swings
Dbl 24kg x 1 x 3 Military press

Dbl 24kg x 1 x 10 swings
24kg x 1 x 5l(PR)/5r Military press

Dbl 24kg x 1 x 10 swings
Dbl 24kg x 1 x 3 Clean and Press

Dbl 24kg x 1 x 10 swings
24kg x 1 x 5/5 Clean and Press

Dbl 24kg x 1 x 10 swings

Basically alternated different combinations of military and C&P with single and double 24s between sets of double 24 swings. Minimal rest .. short and sweet. Sixteen presses reps per arm .. not too much volume but not too little either. ETK just beats the crap out of me with its insane volume .. trying this approach I got from Dan John. I did PR with five MPs .. previously could only do these as C&Ps.

Late Morning:

A1: 32kg x 10 two-hand swings
A2: 24kg x 10 two-hand swings

Total: 10 super sets @ 1 min/ superset

32kg x 2 x (1/1, 2/2) TGU 2 rung ladders

(32kg + 24kg) x 1 x 100 yard Farmer's walk
(32kg + 24kg) x 1 x 80 yard Racked walk

In order to work up to ten sets of twenty reps of 32kg two-hand swings on the minute, I mixed them half and half with a 24kg. I will slowly increase the 32kg reps while decreasing the 24kg reps while maintaining total count of twently per set.

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Caloric Intake Log:

Thursday September 4, 2008

Compliance: 50% Hey, it was my pre-birthday celebration .. give me break ;^)

Breakfast:
1 Small bowl of Kitchari
1 Small bowl of Brussel sprouts

Late Morning:
4 oz Canned Salmon
2 Celery Sticks
2 Carrots
1 small portion of Waldorf Salad

Lunch:
1 Large helping of grilled steak tips
1 Grilled chicken leg with thigh
3 Medium chocolate chip macaroons

Mid Afternoon:
1 small helping of carrot sticks
1 small helping of celery
4 oz Canned Salmon
2 small handful of raw almonds

Dinner:
1 Large helping Sichuan Style Mapo Doufu
1 Large helping of Beijing Style Salmon with Ginger and Cilantro
1 Large shrimp cocktail
1 small bowl of Waldorf salad
1/2 glass of red wine
2 small ice cream cones

Friday September 5, 2008

Compliance: 95% (5% non compliant intake: 3 small veggie pot-stickers, sliver of zucchini bread)

Breakfast:
1 Small bowl of Kitchari
1 Small bowl of spinach

Late Morning:
4 oz Canned Salmon
2 Celery Sticks
2 Carrots
1 small portion of Waldorf Salad

Lunch:
1 large portion of Ground Turkey with organic tomato sauce and mixed veggies
1 peach
2 small handfuls of raw almonds

Mid Afternoon:
1 small helping of carrot sticks
1 small helping of celery
6 oz of canned salmon
1 small handful of raw almonds

Dinner:
1 Small helping Sichuan Style Mapo Doufu
1 Small helpng of Beijing Style Salmon with Ginger and Cilantro
3 small veggie pot-stickers
4 oz of red wine
1 sliver of zucchini bread
1 apple

Meet Bob, An Unexpected Kindred Spirit in Strength

Weight: 181 lbs

Wow, one day of 100% compliance and I lose three pounds! .. I'll take it! Of course this is just all the salty and sugary crap I ate over the Labor Day weekend leaching out.

Morning:

Z-Health: Neural Warmup Level 2

Afternoon:

I walked into Anytime Fitness then setup for a 225 dead-lift when I see this guy about my height and size doing pistols with a very light dumpbell for counter balance. I have NEVER seen anyone in this area at any gym ever do them so I went over introduced myself and congratulated my new friend, Bob Thurston, on his great form.

It turns out that, Bob, a former rock climber, has been reading the DD forum for years although never needing to post. (He was always able to find an answer to his questions using the search function). He then proceeded to bang out multiple sets of five of weighted pull ups with a 45 pound plate. He topped this off with a monster session of multiple sets of dumbbell military presses all the way up to a sets of triples with a 70 lb-er for each arm .. strong stuff!

Also, a PtP-er, he was kind enough to critique my form for my two conventional DL singles .. I was pleased when he gave me the thumbs up for both. I lent him my 32kg bell and he performed five sets of twenty reps of very strong two handed swings. I then gave him an impromptu snatch lesson where he did reasonably well with the 24kg having never snatched at all! The next time we get together I will make sure I have a 16kg bell with me to make it a little easier to tweak his form.

We both laughed a bit when we each relayed that we both get weird looks from the usual crowd here when doing our non-traditional training.

Conventional Deadlift:
225 x 1 x 1
255 x 1 x 1

Part of the TSC training as recommended by the Dane of Pain was two weeks prior to the TSC, perform a few singles up to 85% of 1RM. I used an affirmation type wishful thinking of 300 for my 1RM when in actuality it is 285.

24kg MaxVO2 Snatch Protocol @ :15/:15, 8 reps/set
Total: 16 (PR) , 4, 4, 4, 2

I was supposed to also do 80% of my tactical pull-up RM but the right elbow issue has me avoiding all pull ups. So instead I went straight to a MaxVO2 snatch and added four sets to my previous single session total. I then finished up with three sessions of four and one session of two for a total of thirty sets.

32kg x 1 x 10 Two-hand swings on the top of the minute

Normally I finish with Dead-hang snatches but the MaxVO2 sucked the last snatch right out of me. Instead a fairly easy finish with heavy two-hand swings left me feeling pumped and satisfied with today's training.

===================================================================
Caloric Intake Log:

Another decent day with 95% Precision Nutrition compliance (5% non compliant items: a half glass of wine and sliver of zucchini bread)

Breakfast:
1 Small bowl of Kitchari
1 Small bowl of Brussel sprouts

Late Morning:
4 oz Canned Salmon
2 Celery Sticks
2 Carrots
1 small portion of Waldorf Salad

Lunch:
1 Medium bowl of ground turkey with mixed veggies
1 handful of raw almonds
1 Small helping of Waldorf Salad

Mid Afternoon:
1 small helping of carrot sticks
1 small helping of celery
4 oz Canned Salmon
1 Small helping of Waldorf Salad
1 small handful of raw almonds

Dinner:
1 medium helping of mapo doufu, and ground turkey with mixed veggies
2 handfuls of mixed cashews and almonds
1 small bowl of Waldorf salad
1/2 glass of red wine
1 sliver of zucchini bread

Post the Long Labor Day Weekend

Weight: 184 lb

After setting a four month high for weight this morning, today was the first day of 100% compliance of my Precision Nutrition program. Next I will monitor my portion intake to determine if I need to cut back further.

With a long four-day weekend of preparing for both of my sisters and their families I took four days off prior to today's training session. Although I was tired and my right inner elbow still somewhat sore, instead of bagging another day, I settled for another simple but effective session. TSC prep seems less important to me than getting back into four day a week of easy to moderate training.

Z-Health: Neural Warmup II

24kg x 10 x 20 Two-hand swings on the minute

24kg x 2 x (1/1, 2/2) TGU ladders

[24kg + 32kg] x 1 x 100 yard Farmer Walk switching hands midway
32kg x 1 x 100 yard Farmer Walk switching hands midway
[24kg + 32kg] x 1 x 100 yard Rack walk switching hands midway

I haven't had a pure two hand swing training session in a while. My forearms really got tight by set nine. Ten each hand of one-hand swings seems to be easier now.


===================================================================

This last June I was down to 176 and felt great. My weight crept up slowly with various celebrations, certifications and parties providing the excuse to stray from the habits I had worked so hard to ingrain. The extra eight pounds I have gained has definitely slowed me down and I feel quite a bit sluggish. As a result I will be posting my intake again as this was the greatest help to me in creating accountability.

Caloric Intake Log:

Breakfast:
1 Small bowl of Kitchari
1 Small portion of steamed spinach

Late Morning:
4 oz Canned Salmon
2 Celery Sticks

Lunch:
1 Medium bowl of ground turkey with mixed veggies
1 Large raw carrot
1 Large sheet of seaweed
1 Small helping of Waldorf Salad

Mid Afternoon:
1 small helping of carrot sticks
1 small helping of celery
4 oz Canned Salmon
1 peach
1 small handful of raw almonds

Dinner:
1 medium helping of mapo doufu, salmon with ginger, shrimp and veggies, and garlic chicken
2 handfuls of mixed cashews and almonds
1 small bowl of Waldorf salad