sumo dead-lift off the block

A great nights sleep and it showed as I was high energy all day. Weight: 177 7/8 lbs. Nice to be under 178 again.

When I injured my elbows last summer, I had to give up practicing classical guitar. I had participated in a June classical guitar workshop in Portland, Oregon and performed in its master class. But a result of the injury, I lost track with all my musician friends as I focused on other things. Well last night I was extremely pleased to get a call from Karla, a good friend and fine classical guitarist I hadn't spoken to since last August. She resides in Portland and to my surprise I found out she had gotten very serious about her health and has since been training with a local personal trainer since October. With a functional lift oriented approach, they focus primarily on Olympic lifts ( deads, squats and many assist lifts). She has since lost about 20 lbs and put on some serious muscle. When I asked her about kettlebells, she said they have them at her Bally's gym and she thought they were just a passing fad. Given her great progress with her current program, I left it at that.

( Of note is when I went I later went to the DD instructor's page for Oregon, I found out that Portland has none, and that she is about three hours from from the nearest RKC. )

We also discussed injuries and she told me she had been recovering from a bad case of tennis elbow in her right arm (lateral epiconditis). I commiserated with her when I confessed I still had it in both arms but that it was no longer debilitating but still rather annoying. She told me about some success she has had with acupuncture. Of greater immediate significance to me is she correlated a suggestion from an email correspondence with James Smith "Smitty" of DieselCrew. Namely, to start working the extensors EVEN if it hurts!

Smitty's particular program (he eventually intends to publish an e-book on this topic) recommends using a 10 lb shotput and using one arm at time, hold the shotput while performing up and down full range wrist extensions while the elbow is locked and arm is extended out in front. I tried this with my 9 lb kettlebell by grabbing it around the non-handle ball portion and it was just too heavy for me. Instead I put a few discarded power supplies into a large tin canister with a 5" diameter. This weighs around 5 lbs and I can handle about 8 to 10 reps with it. Smitty made it very clear in that it would hurt like hell for several days but to stick with it. Well, gosh darn, it does hurt like hell! But I'm going to stick with it. I will still use Z drills to provide relief but I'm now convinced I have to build up my weak extensors to rid myself of this injury.

Sumo DL 10 Day Linear PTTP Cycle: (lbs)
Cycle 2: Day 3: 185 x 1 x 5, 165 x 1 x 5

These weren't too bad although my pulled upper back muscle complained a bit. Following this I put on 190 to set up in advance for my next session on Friday.

I then recalled watching and learning how Rif had been coaching Fawn to train deads on her blog, I decided to try some "off the block". I had recently gone to the local lumber yard and had them saw up a 6" x 6" x 10' into four pieces. Although 6" inches is a bit high for my first time I went ahead anyway given that the 1/2" clearance over my bear feet was probably okay.

Sumo DL off 6" blocks:
190 x 5 x 1

I did five singles before I realized I was using 190 and forgot to set it back to a lower weight! They didn't seem any more difficult than a regular Sumo .. very weird .. huh?

At work today, a co-worker I had introduced to kettlebells brought in his 16kg bell. I was pleasantly surprised to see that his form had immensely improved especially his new found hip snap. After removing our shoes, we took alternate turns swinging .. I forgot what an amazing workout you can get with high rep low weight. He managed a decent 125 swings over 7 sets, here's what I was able to do:

Swings:
16kg x 2 x 50l/50r One-hand swings
16kg x 1 x 30l/30r One-hand swings
16kg x 1 x 40 Two-hand swings
16kg x 4 x 10l/10r/10b/20t Combo of One-hand, Two-hand and one hand transfers
Total reps: 500

16kg x 1 x 2 Sots press on right
16kg x 1 x 3 BUP on right

Following a suggestion of Aaron's, I decided to check out a BW + 10lb pull-up to see how much easier than BW + 12kg I did the other night for one rep:

Neutral Grip Fighter Pull-ups:
(BW + 10lbs) x 1 x 4
(BW + 12kg) x 1 x 2

After doing four solids ones with the 10lb, I tried again with 12kg and knocked off two good ones .. something to be said for being well rested!


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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato and green gram curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
6 dates
6 oz Kefir

Lunch:
1 large bowl of Chana Dal with sweet potato and green gram curry
4 dates
1 tangerine

Afternoon snack:
8 dates
4 oz Kefir

Dinner:
1 small bowl of pan-fried salmon
1 small bowl of Sichuan shrimp with veggies
1 piece of pie
2 scoops of ice cream

a 12kg weighed pull-up

Mediocre sleep .. was tired all day. Weight: 178 3/8 lbs. The only way I get under 178 again is by eating less .. this will be tough as I'm hungry all the time now.

The two moderate training days in a row were a bit much and both elbows are sore. Also, my upper back is still sore. Today is definitely a real easy day.

My office mate brought in his new 16kg Muscle-driver bell. I worked with him on presses and his swing form .. much improved over last week. Like myself we are both right side dominant. He could knock off 10 MPs with on his right and only 2 on his left. On a good day I can do 8 MP with the 24kg on my right and maybe a double on my left.

16kg x 2 x 10 MP on left side
16kg x 1 x 1 BUP on left side
16kg x 1 x 1 SOTS Press on right side

I tried a BUP on my right but elbow was still to sore. The two sets of 10 MP with 16kg on my left was a nice surprise. Back in July I could barely do a single with the 16kg on my left.

In the evening I used my thick nylon jump rope to attach my 12kg for weighted a pull-up:

(BW + 12kg) x 1 x 1 pull-up

That was tough but fun. I might consider doing singles with this weight GTG style for a few weeks alternating with my regular BW pull-up work. This $10 jump rope makes a very inexpensive dip belt. I'm glad I tried this as I now I really have respect for crazy strong dudes that can do this with a beast.


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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato and green gram curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
6 dates
8 oz Kefir

Lunch:
1 large bowl of Kitchari with sweet potato and green gram curry
4 dates
1 tangerine

Afternoon snack:
10 dates
1 orange
1/4 sweet potato

Dinner:
1 small bowl of pan-fried salmon
1 small bowl of chicken and rice
1 piece of pie
2 scoops of ice cream
4 small handfuls of almonds

a snatch consulation with Mark Toomey, RKC Team Leader

A decent nights rest and woke up real early. Weight: 177 7/8 lbs. This is okay for now as I try to stay under 178 lbs while trying to control a recent upsurge in hunger. Just a few quick Z drills and then out to fight the eastbound traffic to South Boston. It turns out that at the last minute I was able to confirm a consultation with Mark Toomey, RKC Team Leader of Reno Nevada. He just happened to be coming out for business to Boston as I learned from a lengthy email exchange regarding his excellent "Remedial Snatch Drill" video that Mark Reifkind, Sr RKC, posted on his blog.

After having me snatch the 24kg for a few reps on each side, we worked on these snatch remedial drills:

• Hip Flexor Stretch
• Ball squeeze with knees together with back bridge thrusts
• Exhale on the eccentric to assist in loading the hips
• Partial high pull by only using the hips
• Palm snatching the 16kg
• Swing three times and then snatch
• Extra loading the hips during swinging by him pushing the bell down on the eccentric

He pointed a number of adjustments I should work on:

• Keep my shoulders in line with my hips. I have tendency to lean backwards during snap/pull.
• My hip snap needs to be more powerful as I still am using too much arm which causes elbow and forearm issues.
• Load my hips the same way when I load them when I swing. Exhaling on the eccentric helps to do this.

Mark demonstrated a number of palm snatches with the 24kg .. at the top of snatch the bell is let go and caught in the open palm with the handle facing down. It is then dropped and caught during the start of the descent. He did these and all other demonstrations effortlessly .. this is no surprise as he is an extremely strong man with perfect technique. He also demonstrated some really neat juggling while explaining that the key to it all is in the hip snap.

During all the drills, we talked about the RKC Cert. He mentioned that I might consider registering for the October Cert as he would be there as a Team Leader. This is a great goal and it gives me five months to prepare, more than enough even with my modest level of progression.

Words can not describe what a class act Mark is. After this experience, its very easy to see that the great success of the RKC is directly attributable to individuals like Mark, who exhibit modesty, integrity and a love for what they do.

Snatch:
16kg x 1 x 7/3
24kg x 5 x 5/5

GTG Neutral Grip Fighter Pull-ups
BW x 3 x 7
BW x 3 x 5
BW x 1 x 4
BW x (1,2,3,2,1)
BW x 3 x (1,2)
Total: 58

GTG-ed through out the day. The 3 x 7 were done at Gold's Gym where it is a little easier as I didn't have to use additional energy to hold my legs off the ground.


LCCJ
24kg 3 x 5 left
24kg 2 x 5 right

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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato and green gram curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates
1 banana


Lunch (out):
1 large plate of assorted Indian buffet entries and appetizers
2 small bowls of Kier


Afternoon snack:
2 small handfuls of roasted almonds

Dinner:
1 small bowl of pan-fried salmon with sweet potato
1 small scoop of ice cream

2 ZMA tablets before bed

completing a moderate training session

The 5th day in row of a good night's sleep. Weight: 178 1/2 lbs. Oops .. way north again! My back and elbows feel decent this morning .. will go for a moderate workout.

Z-Health R-Phase

Following Fawn's advice I did lots of R-Phase lateral glides, tilts, thorax's glides and full circles.

Sumo DL Linear PTTP Cycle: (lbs)
Cycle 2: Day 2: 180 x 1 x 5, 160 x 1 x 5

The first rep is always the toughest and the next four much easier but effort and focus was still required. I did remember to try Dr. Cobb's recommendation for a neutral head position and moving eyes up as I lifted. Seemed very natural.

Snatches
16kg 1 x 30 left
24kg 10 x 10 alternating hands every set approximates every 2 minutes
24kg x 2 x (1,2,3,2,1) ascending/descending ladders
Total reps: 168

Just a little discomfort but after 5 days of no training this really had me gassed. Prior to this I was good for a full 200 reps with the 24kg but I will have to work up to again.

Later in the afternoon my S.O. used her Chinese acupressure massage to really work the adhesions in my upper back. It hurt like hell but later in the evening I was feeling much better.

I did make it to GNC and picked up ZMA. Now I understand Aaron's comment about vivid dreams .. the directions indicate this should be taken before bed to optimize absorption of the minerals.

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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato and green gram curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
4 dates

Lunch:
1 large bowl of Kitchari with sweet potato and green gram curry
4 dates
1 tangerine

Afternoon snack:
4 small handfuls of roasted almonds

Dinner (out):
1 large plate of assorted Chinese buffet and sushi
2 small bowls of ice cream

attempting a few MPs

Saturday, May 3, 2008

Another good night's sleep. Weight: 177 1/2 lbs. Today I will test the waters to see if my back can handle an easy workout.

Z-Health Neural Warm-up Level 2

16kg 1 x 8 MP left side
24kg 1 x 5 MP right side

Hmm, not great but tolerable .. will try again tomorrow.

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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato
2 cups of coffee with tbs of 1/2 and 1/2
2 dates
1 banana

Morning Snack:
4 dates


Lunch:
1 large plate of pan-fried salmon with cilantro, Sichuan shrimp with veggies
2 small bowls of ice cream
1 piece of pie

Afternoon snack:
2 small handfuls of roasted almonds
3 mint chocolate chip cookies

Dinner:
1 large plate of pan-fried salmon with cilantro, Sichuan shrimp with veggies
2 small bowls of ice cream
1 piece of pie

Today I just ate very well and satisfied some large hunger pains. Tomorrows weigh in will not be pretty but TS. We saw "Iron Man" .. a real kick ass movie.

slowly getting back to training with some DLs

Friday May 2, 2008

The 3rd night in a row of a nights sleep .. I'll take it! Weight: 177 7/8 lbs. Crawling back up not surprised after last nights pizza party.

I now believe I actually have a "pulled" upper left back muscle just below the scapula. This morning I tried a left clean with the 24kg and it was painful. I tried a pull-up and again more discomfort .. this taper week is going to be extended!


Z-Health R-Phase and Neural Warm-up Level 2


Sumo DL Linear PTTP Cycle: (lbs)
Cycle 2: Day 1: 175 x 1 x 5, 160 x 1 x 5

A little rusty but got it done. I still have a sore left upper back muscle just below my left scapula that is really annoying. I tried to pick up my double 32kgs but it was just too uncomfortable. Anyone out there with suggestions on treating this type of muscle ache please don't be shy!


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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato
2 cups of coffee with tbs of 1/2 and 1/2
2 dates
1 banana

Morning Snack:
4 dates
4 oz of Kefir

Lunch:
1 large bowl of brown rice with sweet potato, roasted veggies
2 dates
1 tangerine

Afternoon snack:
6 dates
1 orange
4 oz of Kefir

Dinner:

1 large plate of pan-fried salmon
2 scoops of ice cream
1 piece of pie

upper left back muscle ache limiting training

Another very good nights sleep. Weight: 177.5 lbs. This is the first downward movement in over a week. Not surprising I had a modest supper and cut out the large afternoon snacks I had been having.

The back muscles between my shoulders and bit lower are still a sore, especially if rotate my torso. When I went downstairs this morning to pick up one of my 2 poods, they really ached.

Z-Health R-Phase and Neural Warm-up Level 2

By around 9pm this evening I was feeling much better. I decided to ease back into things with a new PTTP linear dead-lift cycle with 175 lbs exactly 70% of my 1 RM of 250.

Sumo DL Linear PTTP Cycle: (lbs)
Cycle 2: Day 1: 175 x 1 x 5, 160 x 1 x 5

A little rusty but got it done. I still have a sore left upper back muscle just below my left scapula that is really annoying. I tried to pick up my double 32kgs but it was just too uncomfortable. Anyone out there with suggestions on treating this type of muscle ache please don't be shy!


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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato
2 cups of coffee with tbs of 1/2 and 1/2
2 dates
1 banana

Morning Snack:
5 small handfuls of roasted almonds
4 oz of Kefir

Lunch:
1 large bowl of brown rice with sweet potato, roasted veggies and pan-fried salmon
2 dates
2 mint chocolate chip cookies
2 small scoops of ice cream


Dinner:
1 piece of pizza
1 bowl of Kitchari
2 handfuls of roasted almonds
2 handfuls of dried cranberries
2 dates
2 mint chocolate chip cookies
1 small scoops of ice cream
1 small piece of pie

The pizza was a domestic compromise that was unavoidable. Once I ate that the junk food cravings kicked in hard and I wound up piggy out. This is very annoying considering how well I did yesterday. Long down times without training seem to always cause me to revert to a crappy diet or just eating much more than I should to maintain my weight.