Weight: 179 lbs
Woke up a little sore from the double 24s work yesterday but a good Z session took care of most of it.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Early Afternoon:
Oly Lifts (kgs)
20 x 1 x 5 C&J
40 x 3 x 3 C&J
50 x 1 x 3 C&J
60 x 3 x 2 C&J
60 x 2 x 3 Clean Pulls
70 x 3 x 2 Clean Pulls
Oly Assistance Exercises:
BW x 2 x 5/5 Chair Step ups
(BW + 20lbs) x 2 x 5/5 Chair Step ups
BW x 4 x 5 Glute-Ham Raises on the easy bench.
Coach Ben Fuller knows his stuff and is very keen on SLOWLY moving up the weight for me. Form rules the day in Oly lifts and mine is slowly improving. This type of coaching is extraordinary and I see the results in those he coaches. As a result, I do EVERYTHING I'm told no questions asked (except for issues of clarification). Although I bought a great DVD on Oly lifts, its just like Kettlebell training .. the vids get you started, but you have to seek out the professionals to really get trained correctly and to improve rapidly. Also now that I have a better idea of what is going on, I now know what to focus on when I re-watch the vids.
Today I watched Nate (5' 10 1/2", 190lbs of lean cut muscle) work up to and then clean and jerk 300lbs with perfect form. I learned that Nate has been working his arse off for over a year and a half and is making extraordinary progress .. nothing could be more inspiring!
So far the volume (approx 3800 lbs) is moderate and I am able to focus on form for each lift. I know it will creep up slowly and will rely heavily on the the great gains in work capacity I made with all the RKC Hard-style Kettlbell sessions under my belt.
Saturday, October 25, 2008
Wednesday, October 22, 2008
Easy, Oly, Double Days
Wednesday October 22, 2008
Weight: 180 1/2 lbs
Ate my dinner after 9:30 as I was starved after the Olympic Lifting experience. I woke up with a slightly bruised collar bone. Nothing serious but annoying .. will take it easy today.
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Evening:
Double 24kg x 1 x 3-rung ladder MP
40kg x 2 x 1/1 LCCJ
40kg x 1 x 1r TGU
32kg x 1 x 5/5 Jerk
Thursday October 23, 2008
Weight: 179 7/8 lbs
I decided to conserve energy for tonight's 2nd Olympic Lifting session.
Late afternoon:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Olympic Lifts and Assistance Lifts:
20kg x 3 x 3 Power Snatch
35kg x 3 x 3 Power Snatch
40kg x 3 x 3 Power Snatch
45kg x 2 x 5 Snatch Pull
55kg x 3 x 5 Snatch Pull
95lb x 1 x 3 Front Squat
115lb x 4 x 3 Front Squat
There is a great deal of technique involved in the snatch. Learning to assume the power position (flexed ankles, knees and hips) and spring verically while keeping the arms straight is going to take many many repetitions. I have a tendency to lift with my arms so that by the time I am vertical and shrugging, my arms straighten but the bar doesn't move .. a waste of energy. I paid for it too as my right elbow got sore from bending it improperly.
The good news is that my rack position and front squat are getting solid. Coaches Ben Fuller and Jascha [I don't know his last name yet] have been extremely patient and supportive. Both of these guys are insanely strong, each being able to power snatch close to 300lbs. Ben folllowed that up by doing sets of snatch pulls with 418lbs.
Friday October 24, 2008
Weight: 180 1/2 lbs
I was starved last night after the Oly lift session and ate very late hence a little weight gain.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
I love the above morning sequence seems to be very effective for general flexibility, mobility and lower back health.
Deadlift (lbs):
220 x 1 x 5 Conventional plus 38lbs of chains
200 x 1 x 5 Sumo plus 38lbs of chains
Late Afternoon:
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 C&P
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 3 rung ladder MP
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing
24kg x 1 x 3 3 rung ladder MP
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 3 rung ladder C&P
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Snatch
Lots of rest between each pair. This was very tough but necessary to continue my double presses.
Volume: 19758 lbs
Weight: 180 1/2 lbs
Ate my dinner after 9:30 as I was starved after the Olympic Lifting experience. I woke up with a slightly bruised collar bone. Nothing serious but annoying .. will take it easy today.
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Evening:
Double 24kg x 1 x 3-rung ladder MP
40kg x 2 x 1/1 LCCJ
40kg x 1 x 1r TGU
32kg x 1 x 5/5 Jerk
Thursday October 23, 2008
Weight: 179 7/8 lbs
I decided to conserve energy for tonight's 2nd Olympic Lifting session.
Late afternoon:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Olympic Lifts and Assistance Lifts:
20kg x 3 x 3 Power Snatch
35kg x 3 x 3 Power Snatch
40kg x 3 x 3 Power Snatch
45kg x 2 x 5 Snatch Pull
55kg x 3 x 5 Snatch Pull
95lb x 1 x 3 Front Squat
115lb x 4 x 3 Front Squat
There is a great deal of technique involved in the snatch. Learning to assume the power position (flexed ankles, knees and hips) and spring verically while keeping the arms straight is going to take many many repetitions. I have a tendency to lift with my arms so that by the time I am vertical and shrugging, my arms straighten but the bar doesn't move .. a waste of energy. I paid for it too as my right elbow got sore from bending it improperly.
The good news is that my rack position and front squat are getting solid. Coaches Ben Fuller and Jascha [I don't know his last name yet] have been extremely patient and supportive. Both of these guys are insanely strong, each being able to power snatch close to 300lbs. Ben folllowed that up by doing sets of snatch pulls with 418lbs.
Friday October 24, 2008
Weight: 180 1/2 lbs
I was starved last night after the Oly lift session and ate very late hence a little weight gain.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
I love the above morning sequence seems to be very effective for general flexibility, mobility and lower back health.
Deadlift (lbs):
220 x 1 x 5 Conventional plus 38lbs of chains
200 x 1 x 5 Sumo plus 38lbs of chains
Late Afternoon:
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 C&P
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 3 rung ladder MP
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing
24kg x 1 x 3 3 rung ladder MP
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 3 rung ladder C&P
Double 24kg x 1 x 10 Swing
Double 24kg x 1 x 5 Snatch
Lots of rest between each pair. This was very tough but necessary to continue my double presses.
Volume: 19758 lbs
Tuesday, October 21, 2008
Experiencing Olympic Lifting
Weight: 180 lbs
A solid ten hours of sleep were necessary to recover from the heavy volume of Sunday.
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Deadlift (lbs)
210 x 1 x 5 Conventional + 38 lbs of chains
190 x 1 x 5 Sumo + 38 lbs of chains
I reversed my alternating grip between the two sets.
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 6 C&P
Afternoon:
Double 24kg x 1 x 6 MP (PR)
Double 24kg x 1 x 6 C&P
Double 24kg x 4 x 5 Bent over rows
Double 24kg Chain: 1 chain
A1: 1 x 1 C&P
A2: 1 x 1 Snatch
A3: 1 x 1 Front Squat
Double 24kg Complex: 1 complex
A1: 1 x 2 C&P
A2: 1 x 2 Snatch
A3: 1 x 2 Front Squat
Evening:
Olympic Lifts (Barbell):
Snatch
30kg x 2 x 5
Clean and Jerk
40kg x 3 x 3
In my pursuit of improving my deadlift I came across an on-line article, here, recommending Olympic pulls as key assistance lifts for this purpose. The author, Kenny Croxdale, a master category powerlifter competitor with a 600+ 1RM deadlift, goes further and recommends only training the actual deadlift as little only once a month or less as this lift is just too hard on the lower back. Summarizing he recommends a large dose of :
After my session, I stayed and watch five lifters including "Big Ben" alternate training on the two platforms. Ben, a burly 330 lb monster of a man, on his "light day" performed sets of single and double squat cleans with 370+ lbs. Another young man just under 170 lbs, was clean and jerking 260+ lbs. Then there was an ex college wrestler, who was the leanest 220 lbs I've ever seen, was power snatching 280+ lbs.
I was quite awed by all of this and will be going back three times a week to learn this style of lifting. Whether my deadlift improves or not, this appears to be a fantastic way to train and I look forward to this new adventure.
Last but not least the training facility was hardcore .. glute-ham raise and reverse hyper benches, multiple power racks with heavy chains and bands. Huge truck tires, weighted sleds, heavy bags and more. I was surprised that no kettlebells were to be found .. perhaps that will change.
A solid ten hours of sleep were necessary to recover from the heavy volume of Sunday.
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Deadlift (lbs)
210 x 1 x 5 Conventional + 38 lbs of chains
190 x 1 x 5 Sumo + 38 lbs of chains
I reversed my alternating grip between the two sets.
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 6 C&P
Afternoon:
Double 24kg x 1 x 6 MP (PR)
Double 24kg x 1 x 6 C&P
Double 24kg x 4 x 5 Bent over rows
Double 24kg Chain: 1 chain
A1: 1 x 1 C&P
A2: 1 x 1 Snatch
A3: 1 x 1 Front Squat
Double 24kg Complex: 1 complex
A1: 1 x 2 C&P
A2: 1 x 2 Snatch
A3: 1 x 2 Front Squat
Evening:
Olympic Lifts (Barbell):
Snatch
30kg x 2 x 5
Clean and Jerk
40kg x 3 x 3
In my pursuit of improving my deadlift I came across an on-line article, here, recommending Olympic pulls as key assistance lifts for this purpose. The author, Kenny Croxdale, a master category powerlifter competitor with a 600+ 1RM deadlift, goes further and recommends only training the actual deadlift as little only once a month or less as this lift is just too hard on the lower back. Summarizing he recommends a large dose of :
- Olympic pulls for overall speed and power to blow through DL sticking points
- Goodmornings for developing lower back strength without over training it.
After my session, I stayed and watch five lifters including "Big Ben" alternate training on the two platforms. Ben, a burly 330 lb monster of a man, on his "light day" performed sets of single and double squat cleans with 370+ lbs. Another young man just under 170 lbs, was clean and jerking 260+ lbs. Then there was an ex college wrestler, who was the leanest 220 lbs I've ever seen, was power snatching 280+ lbs.
I was quite awed by all of this and will be going back three times a week to learn this style of lifting. Whether my deadlift improves or not, this appears to be a fantastic way to train and I look forward to this new adventure.
Last but not least the training facility was hardcore .. glute-ham raise and reverse hyper benches, multiple power racks with heavy chains and bands. Huge truck tires, weighted sleds, heavy bags and more. I was surprised that no kettlebells were to be found .. perhaps that will change.
Monday, October 20, 2008
Starting Week 6
Weight: 180 1/2 lbs
This is start of my sixth week of a twelve week training cycle. This is the first time I have set out and planned an extended cycle together with back-off weeks. Thus far I am:
- enjoying my training sessions
- making steady measurable progress.
- Single MaxVO2 session
- MaxVO2 volume
- Single day training volume (29k+ lbs),
Morning standard routine:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
That's it for today. The effects of Yesterday's heavy volume hit me around 4pm when I realized I was very tired and needed to rest for the remainder of the day.
It turns out that there is another TSC out there, namely the Tractor Supply Company. Its a nationwide franchise I discovered on one of the lifting forums. I picked up two 4'x6', 3/4" thick stall mats to replace the interlocking 3/4" rubber flooring I purchased from Sports Authority(it's already torn in several places). The stall mats, at least sixty pounds a piece, are indestructible in comparison and gave me much more solid footing.
Sunday, October 19, 2008
Kettlebell Ballistics
Sunday October 19, 2008
Weight: 180 lbs
Considering I went out everyday last week to a restaurant (Indian, Chinese, Italian, Thai, Steak and Ale) with my visiting co-workers and I haven't gained a lot more, I'm quite pleased.
Early evening:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
32kg x 1 x 5l/4r Snatch
24kg x 1 x 5/5 MP
24kg MaxVO2 Snatch Protocol @ :15/:15, 8 reps/set
Total sets: 22 (PR), 8, 10
40kg x 2 x 5/5 One-hand swings
48kg x 5 x 10 Two-hand swings
32kg x 3 x 10/10 One-hand swings
The cool weather that has rolled in here today plays well to my internal thermostat especially when doing a volume ballistics. As a result, I was not surprised to set both a PR in a single session (22 sets) and volume PR (320 reps) of MaxVO2.
The bulldog (40kg) one-hand swings are improving but still not at all easy. Man, I really love two-hand swings with the beast (48kg). When I focus on squeezing my glutes at the hip lock out, that big mutha continues to float up giving me a very short but still appreciable rest. I remember several months ago when 32kg one-hand swings were just too difficult .. its very nice to bang out sets of ten each arm.
Total volume: 29440 lbs
Weight: 180 lbs
Considering I went out everyday last week to a restaurant (Indian, Chinese, Italian, Thai, Steak and Ale) with my visiting co-workers and I haven't gained a lot more, I'm quite pleased.
Early evening:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
32kg x 1 x 5l/4r Snatch
24kg x 1 x 5/5 MP
24kg MaxVO2 Snatch Protocol @ :15/:15, 8 reps/set
Total sets: 22 (PR), 8, 10
40kg x 2 x 5/5 One-hand swings
48kg x 5 x 10 Two-hand swings
32kg x 3 x 10/10 One-hand swings
The cool weather that has rolled in here today plays well to my internal thermostat especially when doing a volume ballistics. As a result, I was not surprised to set both a PR in a single session (22 sets) and volume PR (320 reps) of MaxVO2.
The bulldog (40kg) one-hand swings are improving but still not at all easy. Man, I really love two-hand swings with the beast (48kg). When I focus on squeezing my glutes at the hip lock out, that big mutha continues to float up giving me a very short but still appreciable rest. I remember several months ago when 32kg one-hand swings were just too difficult .. its very nice to bang out sets of ten each arm.
Total volume: 29440 lbs
Saturday, October 18, 2008
An easy variety day
Weight: 179 3/4 lb
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
I upped the reverse hyper resistance from 10 to 15lbs today and there was no problem. Every two weeks I will add 5 lbs until around 50 lbs as I have read its not good to go heavy with this assistance exercise.
Afternoon:
225 x 1 x 1 Conv Deadlift + 20lb chain
210 x 1 x 1 Conv Deadlift + 38lb chain
Barbell Front Squat:
95 x 1 x 5
115 x 1 x 5
115 x 3 x 2
Barbell Goodmorning:
135 x 1 x 5
145 x 4 x 5
I went to Home Depot and picked up another 20 lbs of chain .. a prepacked towing chain that I had them cut in half. It was almost half the price of the 1st chains I purchased locally. On the way I stopped at my local Anytime Fitness and tested the chains and did a little barbell work. The front squat rack position although uncomfortable is slowly getting better. The squat itself seems to put more pressure on the lower back compared to KB front squats but this may be a form issue. Once these are more comfortable I will resume power clean training.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
I upped the reverse hyper resistance from 10 to 15lbs today and there was no problem. Every two weeks I will add 5 lbs until around 50 lbs as I have read its not good to go heavy with this assistance exercise.
Afternoon:
225 x 1 x 1 Conv Deadlift + 20lb chain
210 x 1 x 1 Conv Deadlift + 38lb chain
Barbell Front Squat:
95 x 1 x 5
115 x 1 x 5
115 x 3 x 2
Barbell Goodmorning:
135 x 1 x 5
145 x 4 x 5
I went to Home Depot and picked up another 20 lbs of chain .. a prepacked towing chain that I had them cut in half. It was almost half the price of the 1st chains I purchased locally. On the way I stopped at my local Anytime Fitness and tested the chains and did a little barbell work. The front squat rack position although uncomfortable is slowly getting better. The squat itself seems to put more pressure on the lower back compared to KB front squats but this may be a form issue. Once these are more comfortable I will resume power clean training.
Friday, October 17, 2008
Double 24kg Power Chain
Thursday Oct 16, 2008
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Afternoon:
24kg x 1 x 6l/10r MP
Barbell Power Clean (lbs)
135 x 1 x 5
95 x 3 x 5
The rack position in the power clean requires a huge degree of flexibility in the elbow and wrists. Right now the position is extremely uncomfortable. It turns out the rack position is also used for the barbell front squat. Even with only 95 lbs, the barbell front squat was very difficult as I was always pulled forward. I confirmed from some reading that the position does take a concerted effort to master and that patience and vigilance area required. I will heed this advice and persevere.
Friday Oct 17, 2008
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
PttP Deadlift (lbs):
200 x 1 x 5 Conventional + 18.5 lbs chain
180 x 1 x 5 Sumo + 18.5 lbs chain
Began my new DL mini-cycle .. no problem but as Rifs says "Its always easy until it gets heavy"
Afternoon:
24kg x 1 x 7l/10r MP (PR)
Evening:
Double 24kg Power Chain: 30 chains on the minute
A1: 1 x 1 C&P
A2: 1 x 1 Snatch
A3: 1 x 1 Front Squat
I found the Double 24kg Power Chain on the DD forum and decided it was a great change up. I got my pressing in as well as my two deadlift assistance lifts. At first I thought this would be too easy and wondered why only three lifts. Hah! Each chain took around 25 seconds leaving 35 seconds of rest before resuming the next chain. By the time I got to around 15 chains I started to doubt if I would be able to finish but toughed it out to completion .. so simple and so effective .. I like!!
I went back to Pavel's original post and found out that I was doing them in a different order. I don't think it matters too much. Here is Pavel's original copied here:
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Afternoon:
24kg x 1 x 6l/10r MP
Barbell Power Clean (lbs)
135 x 1 x 5
95 x 3 x 5
The rack position in the power clean requires a huge degree of flexibility in the elbow and wrists. Right now the position is extremely uncomfortable. It turns out the rack position is also used for the barbell front squat. Even with only 95 lbs, the barbell front squat was very difficult as I was always pulled forward. I confirmed from some reading that the position does take a concerted effort to master and that patience and vigilance area required. I will heed this advice and persevere.
Friday Oct 17, 2008
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lbs) x 2 x 10 Reverse Hyper on home-brew setup
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
PttP Deadlift (lbs):
200 x 1 x 5 Conventional + 18.5 lbs chain
180 x 1 x 5 Sumo + 18.5 lbs chain
Began my new DL mini-cycle .. no problem but as Rifs says "Its always easy until it gets heavy"
Afternoon:
24kg x 1 x 7l/10r MP (PR)
Evening:
Double 24kg Power Chain: 30 chains on the minute
A1: 1 x 1 C&P
A2: 1 x 1 Snatch
A3: 1 x 1 Front Squat
I found the Double 24kg Power Chain on the DD forum and decided it was a great change up. I got my pressing in as well as my two deadlift assistance lifts. At first I thought this would be too easy and wondered why only three lifts. Hah! Each chain took around 25 seconds leaving 35 seconds of rest before resuming the next chain. By the time I got to around 15 chains I started to doubt if I would be able to finish but toughed it out to completion .. so simple and so effective .. I like!!
I went back to Pavel's original post and found out that I was doing them in a different order. I don't think it matters too much. Here is Pavel's original copied here:
March 6, 2006
A Minimalist Power Routine
This advanced routine will cover all the bases in 15-30 minutes.
Snatch a pair of heavy kettlebells. Lower them slowly to your chest and military press them back up. Lower them again, bring your feet closer if necessary, and do a front squat. That was a rep.
Do one every minute until you barely make it. When you put up 30 reps of the hybrid exercise in 30 minutes switch to doubles: two snatches followed immediately by two military presses and chased down with two front squats. Get up to thirty doubles and switch to another routine.
Practice the above hybrid exercise on Mondays and Thursdays. On Tuesdays and Fridays do high rep quick lifts for conditioning.
Russian kettlebell power to you!
Thursday, October 16, 2008
Swing'n the Beast!
Monday, October 13, 2008
Weight: 179 7/8 lbs
All day meetings through at work until late in the evening has resulted in having to take a few days off. This is good, as I had a little lower back soreness on the left this morning from the heaviest day of Pttp deadlifts.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Tuesday, October 14, 2008
Weight: did not check.
After our long meetings, I joined a number of participants for a large steak dinner. This is going to be a tough week as going out to dinner is a required socialization.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Wednesday, October 15, 2008
Weight: did not check.
More meetings but aroung 4pm my 48kg "beast" arrived. I immediately got into my training attire to give it a go. It was fantastic.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Late Afternoon:
48kg x 13 x 10 Two-hand swings
48kg x 2 x 1/1 Clean
Double 24kg x 1 x 5 Snatch
(48kg + 40kg) x 2 x 60 yard Farmer's walk
24kg x 1 x 6l/10r MP
40kg x 1 x 15 Two-hand swings
I got great height with swinging the beast. As I expected, the bulldog felt considerably lighter. I also tried a beast TGU but all I could do was lie down and press it up with both hands and lock it out with either hand. It stayed locked out for only about 10 seconds before having to ditch (I did these outside) .. I do not have near enough wrist and shoulder strength yet to go any further. I also tried to jerk it with my right arm but it stays embedded in my shoulder.
Weight: 179 7/8 lbs
All day meetings through at work until late in the evening has resulted in having to take a few days off. This is good, as I had a little lower back soreness on the left this morning from the heaviest day of Pttp deadlifts.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Tuesday, October 14, 2008
Weight: did not check.
After our long meetings, I joined a number of participants for a large steak dinner. This is going to be a tough week as going out to dinner is a required socialization.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Wednesday, October 15, 2008
Weight: did not check.
More meetings but aroung 4pm my 48kg "beast" arrived. I immediately got into my training attire to give it a go. It was fantastic.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Late Afternoon:
48kg x 13 x 10 Two-hand swings
48kg x 2 x 1/1 Clean
Double 24kg x 1 x 5 Snatch
(48kg + 40kg) x 2 x 60 yard Farmer's walk
24kg x 1 x 6l/10r MP
40kg x 1 x 15 Two-hand swings
I got great height with swinging the beast. As I expected, the bulldog felt considerably lighter. I also tried a beast TGU but all I could do was lie down and press it up with both hands and lock it out with either hand. It stayed locked out for only about 10 seconds before having to ditch (I did these outside) .. I do not have near enough wrist and shoulder strength yet to go any further. I also tried to jerk it with my right arm but it stays embedded in my shoulder.
Sunday, October 12, 2008
Completion of a solid week of training
Weight: 178 lbs
Having just reviewed the previous week, I went six days of training only missing Tues after setting a 1RM Deadlift PR. With only a little right elbow soreness to show for it, its amazing I fell as well as I do. And my lower back has never been better which I attribute to a combination of daily Z-Health and the band/tubing goodmornings.
I checked my volume for the six days and I always stayed below 20000 lbs for each. I had a low of 7000 to high of 19000 with an average of around 16000 for a total of around 96000. Its truly remarkable that fifteen months ago, two hundred swings with the 16kg was all I could handle. Tom Corrigan, RKC TL, or FiremanTom as he is known on the DD forum, had explained to me back then that it takes a good year to build up strength and robustness in the connective tissue to be able handle constant high volume and he was right.
Two weeks to at most three weeks of heavy training followed by a back-off week seems to be optimal.
Late Afternoon:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 2 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Conventional Deadlift (lbs):
265 x 1 x 5 with 18.5 chain (PR)
245 x 1 x 5 with 18.5 chain
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 5 Snatch
Double 24kg x 1 x 5 C&P
Double 24kg x 2 x 5 Snatch
Double 24kg x 1 x 3 MP
Double 24kg x 3 x 5 Snatch
The 265 set of 5 with chains, a PR, completes my first linear PttP DL mini-cycle inside my 12 week major cycle. It took four weeks starting at 195 and went up 10 lbs each session for two sessions/week. First tried to Sumo the 245 and failed and went back to conventional with no problem. Next DL session I will start with 200 lbs. If all goes well, when this major cycle ends in December, I will have a 5RM of 275.
I had a volume PR with the 30 double snatches. These are fun and are getting easier.
The crude photo shopped image of me with the Groucho Marx mustache below is for Aaron. I had switched it temporarily as my avatar to join in the fun when commenting on his very humorous mustache rant blog vignette here. A long time ago I sported both a beard and mustache and frankly I looked ridiculous .. it was just the thing to try back then just like wearing bell-bottoms in the sixties (we geezers rocked back then!)
Having just reviewed the previous week, I went six days of training only missing Tues after setting a 1RM Deadlift PR. With only a little right elbow soreness to show for it, its amazing I fell as well as I do. And my lower back has never been better which I attribute to a combination of daily Z-Health and the band/tubing goodmornings.
I checked my volume for the six days and I always stayed below 20000 lbs for each. I had a low of 7000 to high of 19000 with an average of around 16000 for a total of around 96000. Its truly remarkable that fifteen months ago, two hundred swings with the 16kg was all I could handle. Tom Corrigan, RKC TL, or FiremanTom as he is known on the DD forum, had explained to me back then that it takes a good year to build up strength and robustness in the connective tissue to be able handle constant high volume and he was right.
Two weeks to at most three weeks of heavy training followed by a back-off week seems to be optimal.
Late Afternoon:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 2 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Conventional Deadlift (lbs):
265 x 1 x 5 with 18.5 chain (PR)
245 x 1 x 5 with 18.5 chain
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 5 Snatch
Double 24kg x 1 x 5 C&P
Double 24kg x 2 x 5 Snatch
Double 24kg x 1 x 3 MP
Double 24kg x 3 x 5 Snatch
The 265 set of 5 with chains, a PR, completes my first linear PttP DL mini-cycle inside my 12 week major cycle. It took four weeks starting at 195 and went up 10 lbs each session for two sessions/week. First tried to Sumo the 245 and failed and went back to conventional with no problem. Next DL session I will start with 200 lbs. If all goes well, when this major cycle ends in December, I will have a 5RM of 275.
I had a volume PR with the 30 double snatches. These are fun and are getting easier.
The crude photo shopped image of me with the Groucho Marx mustache below is for Aaron. I had switched it temporarily as my avatar to join in the fun when commenting on his very humorous mustache rant blog vignette here. A long time ago I sported both a beard and mustache and frankly I looked ridiculous .. it was just the thing to try back then just like wearing bell-bottoms in the sixties (we geezers rocked back then!)
Saturday, October 11, 2008
A Beautiful New England Fall
Weight: 177 3/4 lb
Another gorgeous day here in New England
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 2 sets
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lbs) x 1 x 10 Reverse Hyper on home-brew setup
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Afternoon:
40kg x 1 x 5/5 One-hand swings
40kg x 4 x 15 Two-hand swings
32kg x 5 x 5/5 Jerk
Barbell Work (lbs)
135 x 5 x 5 Goodmornings
135 x 1 x 5 Power Clean
165 x 1 x 5 Power Clean
175 x 1 x 3 Power Clean
32kg x 7 x 10/10 One-hand swing/2min
32kg x 3 x 5/5/5/5 One-hand swing/2min
One hand swings with the bulldog are very frick'n tough for me. I can barely hold on for just five reps per arm. How Franz and Aaron abuse that mutha is beyond me .. but so was pulling 300 so I'll just keep at it.
I actually failed at an attempt at a 185lb Power Clean and ripped a little flesh off a few places of my left hand. As a result, I will stay at 175 until I can do sets of 5 and then I'll take another shot at 185.
This is the first time I did relatively long one-hand swing sets with the 32kg. I needed two minutes per set and was really dogging it. The last three sets required an extra two hand switches. After one-hand swings with the bulldog, the 32kg seems quite reasonable.
Total Volume: 18660 lbs
Friday, October 10, 2008
" .. let them go kicking and screaming .." Rif, Oct 7, 2008
Weight: 177 3/8 lb
New local low .. I like!
Recently one of the RKCs was asked to stop training kettlebells in a local WMCA. When questioned as to the reason, the manager had informed him:
"Kettlebells are outside the realm of fitness and should not belong here."
Rather than get upset or discouraged from similar incidents, Mark Reifkind, Master RKC, or Rif, a veritable gold mine for his training acumen and pithy retorts, had the following to say:
"Yes they're outside. they are so far ahead of what poses as 'fitness' as not to be recognizable by the herd. KBs are creating a paradigm shift in fitness and the pretenders will go kicking and screaming. But they will go because people want what works and is real. and that's rkc style kettlebell training."
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 2 sets
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lbs) x 1 x 10 Reverse Hyper
Elbow complex: 4 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
32kg x 1 x 2 MP right
Afternoon:
24kg MaxVO2 Snatch :15/:15 8reps/set
Total: 18,6,6 = 30 sets
24kg x 2 x 5/5 Dead hang snatch
24kg x 1 x 20/20 Snatch
Grant Total: 300 snatches
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 5 C&P
Double 24kg x 1 3-Rung MP Ladder
Double 24kg x 1 3-Rung C&P Ladder
Double 24kg x 1 x 3/3 SeaSaw Presses
24kg x 1 x 5/5 MP
MaxVO2 was a little better but still two sets shy of my 20 single session sets. Today I did the greatest double KB pressing volume to date. Heck I might even be getting a tad stronger .. that would be okay, eh?
Total Volume: 19080 lbs
New local low .. I like!
Recently one of the RKCs was asked to stop training kettlebells in a local WMCA. When questioned as to the reason, the manager had informed him:
"Kettlebells are outside the realm of fitness and should not belong here."
Rather than get upset or discouraged from similar incidents, Mark Reifkind, Master RKC, or Rif, a veritable gold mine for his training acumen and pithy retorts, had the following to say:
"Yes they're outside. they are so far ahead of what poses as 'fitness' as not to be recognizable by the herd. KBs are creating a paradigm shift in fitness and the pretenders will go kicking and screaming. But they will go because people want what works and is real. and that's rkc style kettlebell training."
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 2 sets
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lbs) x 1 x 10 Reverse Hyper
Elbow complex: 4 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
32kg x 1 x 2 MP right
Afternoon:
24kg MaxVO2 Snatch :15/:15 8reps/set
Total: 18,6,6 = 30 sets
24kg x 2 x 5/5 Dead hang snatch
24kg x 1 x 20/20 Snatch
Grant Total: 300 snatches
Double 24kg x 1 x 5 MP
Double 24kg x 1 x 5 C&P
Double 24kg x 1 3-Rung MP Ladder
Double 24kg x 1 3-Rung C&P Ladder
Double 24kg x 1 x 3/3 SeaSaw Presses
24kg x 1 x 5/5 MP
MaxVO2 was a little better but still two sets shy of my 20 single session sets. Today I did the greatest double KB pressing volume to date. Heck I might even be getting a tad stronger .. that would be okay, eh?
Total Volume: 19080 lbs
Thursday, October 9, 2008
Tom and Riyad .. some new fellow lifters
Weight: 178 lb
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lbs) x 1 x 10 Reverse Hyper
Afternoon:
Today I worked out at Anytime Fitness, and was greatly rewarded as I met two very fine lifters which I'll write about later.
255 x 1 x 5 Conventional Deadlift (PR)
230 x 1 x 5 Sumo Deadlift
Barbell Power Clean
165 x 1 x 5
165 x 2 x 3
155 x 2 x 3
135 x 5 x 5 Barbell Goodmorning
24kg x 10 x 20 Swings on the minute
24kg x 6 x 1/1 TGU
It was nice to start off with a 5RM deadlift PR. It was rough but each rep was solid. My sumo dropset was also solid. Following that I trained a co-worker to conventional deadlift. We went very conservative and he will begin a linear PttP cycle starting tomorrow.
The barbell power cleans were very challenging. The most difficulty occurred after the second pull during landing the bar on my collar bone and deltoids with my elbows flared outward. I'm going to have to perfect this before I increase the weight. From my research, racked barbell front squats should help get me comfortable with this awkward position.
On the way over the gym, I stopped at the hardware store and purchased two 3' pieces of braided thick nylon cord. I used them during my barbell Goodmornings by tying them to the bell in the positions of where my hands would be while the bell in on my back. After stepping under the racked bar I grabbed hold of the two ropes with each hand to keep the bar stable as I stepped back and performed the five sets of Goodmornings. This was a lot easier on my easily tweaked left shoulder.
Shortly after finishing with my co-worker I could not help being impressed with a very ripped gentleman who was performing heavy barbell rows using a T-bar on one end of a one-side loaded bar. I introduced myself to Tom and explained I was mainly Kettlbell training oriented. He had heard of them and proceeded to attempt to teach him the two hand swing. With a bad case of quad dominance and not enough time, we will have to pick this back up in the future. Although predominately a body builder, he impressed with five reps of three wheel trap bar pulls. He had worked up to 295 x 5 with conventional previously but tweaked his lower back and switched to trap bar pulls. I thought my super tech Gymboss double countdown timer was impressive but he a very fancy chemistry labratory timer with three countdown timers .. I'm sure it was a lot more than twenty smackers!
Later I watched a high school senior doing barbell high pulls with 100 lbs. I remarked to him that I thought he was really doing a great job with them and that got us discussing each others training protocols. An extremely nice young adult, it turns out his name is Riyad Mohammed and he was originally form Tobago, Trinidad. He is a sprinter on the track team with what sounds like a pretty decent strength and conditioning coach, his coach having his guys train large functional lifts ala Purposeful Primitive.
After making my request, Riyad demonstrated to me his hang power cleans with 135 and they were solid. Like myself, he has problems with beinng able to properly rack them after the second pull. I had him drop down to a lighter weight where it was much easier for him to flare his elbows and have the bar rest properly on his shoulder and collar bone.
Previoulsy Riyad had seen me perform some 24kg TGUs and could even approximate their name as "Turkish somethings". Showing great interest in the Kettlebell, I had him two-hand swinging in five minutes .. to his credit, all the power cleans and high pulls he had performing had given him a natural hip snap.
In all a great day to be sharing Kettlebell knowledge and enjoying as others pursued their training with dedication and hard work.
Total Volume: 19780 lbs
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lbs) x 1 x 10 Reverse Hyper
Afternoon:
Today I worked out at Anytime Fitness, and was greatly rewarded as I met two very fine lifters which I'll write about later.
255 x 1 x 5 Conventional Deadlift (PR)
230 x 1 x 5 Sumo Deadlift
Barbell Power Clean
165 x 1 x 5
165 x 2 x 3
155 x 2 x 3
135 x 5 x 5 Barbell Goodmorning
24kg x 10 x 20 Swings on the minute
24kg x 6 x 1/1 TGU
It was nice to start off with a 5RM deadlift PR. It was rough but each rep was solid. My sumo dropset was also solid. Following that I trained a co-worker to conventional deadlift. We went very conservative and he will begin a linear PttP cycle starting tomorrow.
The barbell power cleans were very challenging. The most difficulty occurred after the second pull during landing the bar on my collar bone and deltoids with my elbows flared outward. I'm going to have to perfect this before I increase the weight. From my research, racked barbell front squats should help get me comfortable with this awkward position.
On the way over the gym, I stopped at the hardware store and purchased two 3' pieces of braided thick nylon cord. I used them during my barbell Goodmornings by tying them to the bell in the positions of where my hands would be while the bell in on my back. After stepping under the racked bar I grabbed hold of the two ropes with each hand to keep the bar stable as I stepped back and performed the five sets of Goodmornings. This was a lot easier on my easily tweaked left shoulder.
Shortly after finishing with my co-worker I could not help being impressed with a very ripped gentleman who was performing heavy barbell rows using a T-bar on one end of a one-side loaded bar. I introduced myself to Tom and explained I was mainly Kettlbell training oriented. He had heard of them and proceeded to attempt to teach him the two hand swing. With a bad case of quad dominance and not enough time, we will have to pick this back up in the future. Although predominately a body builder, he impressed with five reps of three wheel trap bar pulls. He had worked up to 295 x 5 with conventional previously but tweaked his lower back and switched to trap bar pulls. I thought my super tech Gymboss double countdown timer was impressive but he a very fancy chemistry labratory timer with three countdown timers .. I'm sure it was a lot more than twenty smackers!
Later I watched a high school senior doing barbell high pulls with 100 lbs. I remarked to him that I thought he was really doing a great job with them and that got us discussing each others training protocols. An extremely nice young adult, it turns out his name is Riyad Mohammed and he was originally form Tobago, Trinidad. He is a sprinter on the track team with what sounds like a pretty decent strength and conditioning coach, his coach having his guys train large functional lifts ala Purposeful Primitive.
After making my request, Riyad demonstrated to me his hang power cleans with 135 and they were solid. Like myself, he has problems with beinng able to properly rack them after the second pull. I had him drop down to a lighter weight where it was much easier for him to flare his elbows and have the bar rest properly on his shoulder and collar bone.
Previoulsy Riyad had seen me perform some 24kg TGUs and could even approximate their name as "Turkish somethings". Showing great interest in the Kettlebell, I had him two-hand swinging in five minutes .. to his credit, all the power cleans and high pulls he had performing had given him a natural hip snap.
In all a great day to be sharing Kettlebell knowledge and enjoying as others pursued their training with dedication and hard work.
Total Volume: 19780 lbs
Wednesday, October 8, 2008
A new and improved reverse hyper setup
Tuesday October 6, 2008
Weight: 179 lbs
Yesterday's heavy deads left me a little sore so it had to be an easy day:
Morning:
Z-Health Neural Warm-up Level 2
BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback
BW x 1 x 10 Reverse Hyper
(BW + 25lb) x 1 x 4 Reverse Hyper
Wednesday October 7, 2008
Weight: 178 lbs
Morning:
Z-Health Neural Warm-up Level 2
Elbow complex: 4 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
BW DL Assistance lift complex: 2 sets
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lb) x 1 x 10 Reverse hyper
I used my new and improved reverse hyper setup and lowered the resistance from 25 to 10 pounds. Between these and the heavy band Goodmornings, my back is slowly getting stronger and more robust.
Evening:
Double KB Complex: 5 sets
A1: Double 32kg x 3 Front Squat
A2: Double 24kg x 15 Swing
Double 24kg x 1 x 5 C&P
Double 24kg x 1 x 15 Swing
Double 24kg x 1 3-Rung MP Ladder
Double 24kg x 1 x 15 Swing
40kg x 3 x 15 Two-hand Swing
I hit the front squats heavy first for five sets of three reps .. very tough but well worth it. The three sets of bulldog two-hand swings was a great finisher.
Total Volume: 18360 lbs
Weight: 179 lbs
Yesterday's heavy deads left me a little sore so it had to be an easy day:
Morning:
Z-Health Neural Warm-up Level 2
BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback
BW x 1 x 10 Reverse Hyper
(BW + 25lb) x 1 x 4 Reverse Hyper
Wednesday October 7, 2008
Weight: 178 lbs
Morning:
Z-Health Neural Warm-up Level 2
Elbow complex: 4 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
BW DL Assistance lift complex: 2 sets
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
(BW + 10 lb) x 1 x 10 Reverse hyper
I used my new and improved reverse hyper setup and lowered the resistance from 25 to 10 pounds. Between these and the heavy band Goodmornings, my back is slowly getting stronger and more robust.
Evening:
Double KB Complex: 5 sets
A1: Double 32kg x 3 Front Squat
A2: Double 24kg x 15 Swing
Double 24kg x 1 x 5 C&P
Double 24kg x 1 x 15 Swing
Double 24kg x 1 3-Rung MP Ladder
Double 24kg x 1 x 15 Swing
40kg x 3 x 15 Two-hand Swing
I hit the front squats heavy first for five sets of three reps .. very tough but well worth it. The three sets of bulldog two-hand swings was a great finisher.
Total Volume: 18360 lbs
Sunday, October 5, 2008
Premature back-off week followed by a 300 lb pull .. Yeah!!
Sat Oct 4, 2008
Over the next few weeks, increased engineering work demands have forced me to cut way back on my blogging hence these condensed posts.
In light of this, I also had to cut out three training sessions last week which caused me to take my back-off week, a week early.
Morning:
Z-Health: Neural Warm-up Level 2
1 x 10 Goodmorning with heavy blue band
1 x 5 Evil Ab Wheel Roll-out, 5 sec hold, roll-back
40kg x 1 x 5/5 One-Hand Swing
24kg MaxVO2 :15/:15 @ 8reps/set
Total: 16 sets
This is my first MaxVO2 in almost three weeks and it showed .. a drop off of 25%. No problem I'll bring in back up to over 20 sets in a week or so.
Total Volume: 7660 lbs
Sun Oct 5, 2008
Weight: Refused to check it.
I knew due to the massive indulgence at Saturdays tailgating and football game, I would be way over so I didn't bother to check.
Morning:
24kg x 1 x 5/5 MP
32kg x 2 x 1 MP Right
32kg x 2 x 2 MP Right
Double 24kg x 1 x 5 Snatch
Evening:
Z-Health: Neural Warm-up Level 2
Double 24kg x 1 x 5 MP
Double 32kg x 1 x 5 Swing
Double 24kg x 1 x 5 C&P
Double 32kg x 1 x 5 Swing
Double 24kg x 1 3-rung ladder MP
40kg x 1 x 15 Two-hand Swing
Double 24kg x 1 3-rung ladder C&P
40kg x 1 x 15 Swing
Double 32kg x 1 x 3 Front Squat
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 4 x 15 Two-hand Swing
Double 24kg x 2 x 5 Snatch
A very hard-core workout for me. The double 32s really kick my butt so much that swinging the bulldog was a nice break.
Total Volume: 17100 lbs
Mon Oct 6, 2008
Weight: 181 1/2 lb
The tail-gating at my daughter's college (UMass) with its beer, cookies, pasta salads, chips, burgers etc, has set me back a bit. At least I haven't crossed over my previous high of 182 1/2.
Evening:
Z-Health: Neural Warm-up Level 2
1 x 10 Goodmorning with heavy blue band
1 x 5 Evil Ab Wheel Roll-out, 5 sec hold, roll-back
Deadlift (lbs)
245 x 1 x 5 Conventional (PR)
245 x 1 x 3 Conventional with 18.5 chains
225 x 1 x 5 Sumo with 18.5 chains
295 x 1 x 1 Conventional (PR)
300 x 1 x 1 Conventional (PR)
I was only supposed to do PttP tonight but the 245 set of five, a 5RM PR, felt really light and subsequent addition of chains and drop down set were also easy. I waited five minutes and knew 295 would fall and it wasn't too bad. I waited another five minutes and pulled the 300 that had been so elusive. This is a goal I will remember for a long time because I had to research and work very hard to achieve it.
Of course, I immediately thought of my mentor, friend and coach Aaron Friday for providing enormous support and advice. It was his crazy idea to suggest I train for a TSC in the first place and it has taken me to a level of strength and conditioning I didn't think was possible at my age. Also, kudos to Rif for his belief in WSB and suggesting in our consultation that I train in that system. Then Jason for his suggestion of working heavy double kettlebell front squats into the mix. And also a big thanks to Kenny Croxdale, Mark Lesniak and Tony Foster over at GoHeavy for their many tips. And then all the encouragement from Martin, Colin, Franz, Howie, Gabby, Taikei, Fawn, Katie, Sean, Jordan, Mike, and Frankie. Its absolutely humbling to me that these folks would take the time to post such supportive comments. I know I'm really rambling on here but the RKC and its hard-style system is the real deal and I'm blessed to be surrounded by such an amazing community.
Total Volume: 3900 lbs
Over the next few weeks, increased engineering work demands have forced me to cut way back on my blogging hence these condensed posts.
In light of this, I also had to cut out three training sessions last week which caused me to take my back-off week, a week early.
Morning:
Z-Health: Neural Warm-up Level 2
1 x 10 Goodmorning with heavy blue band
1 x 5 Evil Ab Wheel Roll-out, 5 sec hold, roll-back
40kg x 1 x 5/5 One-Hand Swing
24kg MaxVO2 :15/:15 @ 8reps/set
Total: 16 sets
This is my first MaxVO2 in almost three weeks and it showed .. a drop off of 25%. No problem I'll bring in back up to over 20 sets in a week or so.
Total Volume: 7660 lbs
Sun Oct 5, 2008
Weight: Refused to check it.
I knew due to the massive indulgence at Saturdays tailgating and football game, I would be way over so I didn't bother to check.
Morning:
24kg x 1 x 5/5 MP
32kg x 2 x 1 MP Right
32kg x 2 x 2 MP Right
Double 24kg x 1 x 5 Snatch
Evening:
Z-Health: Neural Warm-up Level 2
Double 24kg x 1 x 5 MP
Double 32kg x 1 x 5 Swing
Double 24kg x 1 x 5 C&P
Double 32kg x 1 x 5 Swing
Double 24kg x 1 3-rung ladder MP
40kg x 1 x 15 Two-hand Swing
Double 24kg x 1 3-rung ladder C&P
40kg x 1 x 15 Swing
Double 32kg x 1 x 3 Front Squat
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 4 x 15 Two-hand Swing
Double 24kg x 2 x 5 Snatch
A very hard-core workout for me. The double 32s really kick my butt so much that swinging the bulldog was a nice break.
Total Volume: 17100 lbs
Mon Oct 6, 2008
Weight: 181 1/2 lb
The tail-gating at my daughter's college (UMass) with its beer, cookies, pasta salads, chips, burgers etc, has set me back a bit. At least I haven't crossed over my previous high of 182 1/2.
Evening:
Z-Health: Neural Warm-up Level 2
1 x 10 Goodmorning with heavy blue band
1 x 5 Evil Ab Wheel Roll-out, 5 sec hold, roll-back
Deadlift (lbs)
245 x 1 x 5 Conventional (PR)
245 x 1 x 3 Conventional with 18.5 chains
225 x 1 x 5 Sumo with 18.5 chains
295 x 1 x 1 Conventional (PR)
300 x 1 x 1 Conventional (PR)
I was only supposed to do PttP tonight but the 245 set of five, a 5RM PR, felt really light and subsequent addition of chains and drop down set were also easy. I waited five minutes and knew 295 would fall and it wasn't too bad. I waited another five minutes and pulled the 300 that had been so elusive. This is a goal I will remember for a long time because I had to research and work very hard to achieve it.
Of course, I immediately thought of my mentor, friend and coach Aaron Friday for providing enormous support and advice. It was his crazy idea to suggest I train for a TSC in the first place and it has taken me to a level of strength and conditioning I didn't think was possible at my age. Also, kudos to Rif for his belief in WSB and suggesting in our consultation that I train in that system. Then Jason for his suggestion of working heavy double kettlebell front squats into the mix. And also a big thanks to Kenny Croxdale, Mark Lesniak and Tony Foster over at GoHeavy for their many tips. And then all the encouragement from Martin, Colin, Franz, Howie, Gabby, Taikei, Fawn, Katie, Sean, Jordan, Mike, and Frankie. Its absolutely humbling to me that these folks would take the time to post such supportive comments. I know I'm really rambling on here but the RKC and its hard-style system is the real deal and I'm blessed to be surrounded by such an amazing community.
Total Volume: 3900 lbs
Subscribe to:
Posts (Atom)
