Wednesday, May 10, 2006

My Courage Corner

wow. mondays little foray into volume land left me feeling very flat today. No worries as it is strength day, lol!! Made sure not to ask myself that silly question as I stepped into my favorite garage dungeon.Plus this is day three off ALL prescription NSAIDS. This is the first time in 10 years. Each time in the past I would get off I would lock up in pain after 12-18 hours. definitely getter 'better'. Just two regular aspirin a day( for now).

Truthfully I think all the oils are really helping.

Clean and press
36x5/5x2
44x5/5x2

53x5/5x2
62x2/2
53x3/3
62x2/2
53x3/3
62x2/2
53x3/3= 50 total reps

this wave loading within the workout is very interesting.The sets got easier( as usual) as the sets went on. I am a slow warmer upper.

Bottoms up Clean
36x5/5
44x5/5
53x5/5
62x3/3x2

these also warmed up well. besides being tired the 62 was very easy for the trips. Five would have been no problem but wanted to leave a little in the tank

Farmers walk combo
{ waiters walk, rack walk, suitcase farmers}
all with 16 kg
one lap per position per arm-8 laps per set x 4 sets

switching arm positions REALLY lets me keep going and takes the pressure off my grip and puts it on my legs. perfect.

Waiters walk
16kg x 2 laps per arm, 1 time
x 1 lap per arm, 1 time

dead. datsit.

bw 162
bf 9.9%

9 comments:

Franz Snideman said...

Nice work. I think the oils are helping you,without a doubt. The coconut oil is really helping me too. My energy is 100% better, and my scrambled eggs taste better cooked in Coconut oil. That stuff also is great on toasted Ezekieal bread. Thanks for posting the article on the oil. I've been talking to alot of people about it.

Mark Reifkind said...

cool, havent tried it with the eggs yet. you're welome.

Joefitness said...

coconut oil...sounds interesting.

Pete Diaz, RKC said...

Hi Rif,

Fascinating stuff on the oils. I am constantly frustrated by the lack of good mainstream information, or flip-flopping approach on nutrition. I am even more frustrated that I must teach a class on "Lifetime Fitness" but must use the "mainstream" version of nutrition 60% carbs, 20 protein 20 fat. I make a point to encourage the students to research what is out there and what real athletes eat.

Did you ever read about Kilmer McCully and how his research on homocysteine levels being a major factor in cardiovascular disease was shut down in the 60's (even though he was right? It seems that the medical community wanted to push cholesterol as the main culprit, and they had the cholesterol lowering drugs for the public. Homocysteine was easily treated with a b-complex vitamin. I must try the coconut oils for my own research.

Mark Reifkind said...

pete,

didnt know you were in sacto! we'll be up there july 7 for APC nationals,you should come out!

and no I didnt know they shut down the study, figures though.havent trusted mainstream info,lessee, forever!

the pharmaceutical solution is definitely pushing the docs concepts of what causes disease,etc.

cant patent natural foods eh? let me know what you find in your research.

Pete Diaz, RKC said...

July 7? Is that at the Double Tree hotel? Let me know....I'll see what Sac-town crazies can come out and watch/cheer. Is anyone from your gym competing?

Mark Reifkind said...

yeah thats at the double tree. my traning partner nick is competing. from my garage. I dont have a gym anymore. giryastrength is just my studio.

Pete Diaz, RKC said...

Cool, I think Shannon Hartnett will be there. She mentioned a competition that she was going to be at (while at the RKC) to me at the Double Tree in July.

I'll see if Ken Black and Tom Shook are interested in going with.

Mark Reifkind said...

excellent see you guys there.