Monday, December 31, 2007
It is the rolling db extension as taught by Louie and WSB and we did it on speed day for seven sets of eight with 15 sec rest/sets. My best was 70 lb dbs for the seven sets done after speed bench.These ALWAYS hurt as you were to move the dbs as explosively as you could.
We also used it on max effort day for sets as low as three. My best was 115lb dbs for a set of 3.The stronger my tri's were the stronger my bench was.
It looks like it would kill the elbows and the shoulders but because the load is constantly shifting, and the dbs can rest on the shoulders it really was easy on those joints.As Louie describes it it is more about 'shoving' the weight up, than extending it or pressing it.
One arm swings
76% of PR( 340)
man that pr was set on a saturday morning. it's gonna be hard to break, I think,lol.I went in thinking 300 but it was too much today( 88%).It's also nice to have solid rep numbers to use to base percentages on.I now have my records with the 20,24,28 and 32 kg bells at respectable levels and can wave the loads from here on.
2 arm cast
ok, this wasnt easy.especially with zero choke but it was solid.this is the perfect move for this portion of the swipe.serious serious tricep work too, way cool.
this wasnt easy either. very challenging but solid as well.
Mill practice with 10 lbs 10 minutes
just working on teshnik in slow mo.
Lots of z and floor stretching today and this was good.the elbow and wrist circles are proving every bit as valuable as the ankle work.
feel very lean but also much bigger up top. the clubs are definitely changing my upper body.
Sunday, December 30, 2007
There are many ways to use this and many different applications.I still use this principle to this day although I no longer powerlift by making sure to work on all the aspects that I need to maintain structural integrity similtaneously.
Chek's training order of progression is: flexibility, stability, strength, endurance, power. Of course if one is missing one aspect of this list entirely than that should be focused on specifically until one is qualified to work on the next level. But once basic levels are achieved they must be maintained and developed according to need and natural levels. For instance I don't have to worry much about maintaining strength as I have more than I need from my years of training so heavy and hard. I can slack off strength training per se for many moons and get it back quite quickly.
I can't, however, do the same thing with my mobility,stability and flexibility. So those have to not only stay in the mix all the time, they have to stay at the top of the list.Same with muscles. People LOVE to train their strong points and hate to train what's weak but that is exactly how one proceeds if not making progress is the goal. Natural strengths will require very little work. Weak points need to be hammered continually in order to come up at all, much less fast. And weak areas are the first to fall off once training diminishes or reduces in intensity.
For example, I have hardly done any upper body training in the last three years; mainly swings and snatches for my(much) weaker lower body. And yet, just after a month or so of upper body training with the clubs,my upper body is growing like a weed!If I took three years off lower body training I would hate to even guess how long it would take to get some strength and size back in my lower half!
The difference is if one is truly training to improve or just to get a good workout and do what is already strong in.
When one reaches their limit in a classic lift, be in a squat, or a press or a snatch, there is always one( at least)major muscle group that is holding you back. When you fail to stand up from a limit squat it is not the SQUAT that has failed but rather a specific muscle(s).Usually the lower back/abs. Same with a bench.It's not the bench that fails but weak lats or triceps or shoulders. And, as Louie loves to say, the muscle makes the groove. So if you push your bench press back to the rack instead of straight up it's pretty much a guarantee that your shoulders are stronger than your triceps.SO that means WAY more tricep training as well as working with lighter weights and closer grips to develop what's weak.Train what's weak and you become stronger.Train what's strong and stay where you are. Unless you are a super natural, then this isn't for you.
Here's two great articles on conjugate training. Must reads.
Conjugate training part one
Conjugate method part two
Saturday, December 29, 2007
20 kgx10/10x11 sets
300 was the number I had in my head but each set was done as fast as possible and by 200 I was re thinking 300. I wanted to also do a max set of swipes with the 15s after snatches and wanted to leave a little for that.so 250 it was. very happy with everything though. groove was great and speed and acceleration were great. Lockout very solid too although no pause; constant motion.
15sx 50 reps PR
First time I have done these with the 15's and was pleasantly surprised and more respectful at the same time. If I did these fresh I could see 75 reps but the 15's are definitely much more of a handfull than the 10s.Go figure ;) Much more cardio as it gets heavier too.No real suprise there.
gama cast, circular cast, circle cast to flag
25lb CB x 3 sets
one cb swing x10 each arm
pendulum swing to order 5 each arm
one arm swipes 5 each arm!!!!( now this suprised me.Not easy but I could do it with a medium choke)
Heres some video of the cb work for David
1x20/20 with 10lb
1x20 /20 with 15lb ( first time with this as well)
heres the video of the mills with the 10
Very solid day, energy good,felt strong.Havent seen any video of myself doing the mills so that is good. Have lots of work to do on my technique I see.
Thursday, December 27, 2007
SSGT Glass just got his and called it the Bulldog of Clubbells and I think he's right.I am resisting the impulse to throw it around a bit til saturday is I am just a bit sore from my little training binge.Course I thought this way about the tens when I first got them so hopefully I will adapt to these in the same way.We will definitely be starting out with two handed work with this although I will have to see if I can clean it and do some pendulums with it.Torch press perhaps too.
That would be tough, I bet.I'll play.
I can also tell that the ballistic moves will really have to come from the core to get and keep this baby moving. Trying to arm or muscle this will be be hell on the joints. Lots o torque.
Not sure though that I am going to keep the hammer swing in the mix. as expected it involves TON of core work and I still dont like to really load my rectus and obliques.It just tends to stiffen me up and the hammers did a bit too. Not too much but in the wrong place.I will stay with the circular casts which I should be able to do with the 25.
Lots of fun to come and I can feel my arms growing.Man it is heaven being able to train a bit hard again.
Wednesday, December 26, 2007
Had thoughts about 20 sets of 7 and 20 sets of 8 but after yesterdays swipe and mill fun and tons of demo work today I decided against it. 40 solo sets was enough in itself. 15 seconds is just not that much time to rest and it keeps getting shorter after each set.
max vo2 snatch
16 kgx 7 repsx35 sets
x8 repsx5 sets
this was done very workman like and I took the full 15 sec by holding the lockout longer.
the last five reps spint got my finishing HR to 180+ no problem. Form does feel solid though.
Clubbell Hammer swings
15lb clubbell x 65/65 pr
10lb clubbellx 30/30
at first I was goin to only swing in one direction thinking the force was clockwise.I then realized it was counterclockwise: much easier because it's my old gymnastics twisting direction. I need the opposite to counter it( no wonder it was so easy,lol).Did the easy side first and got 65 fairly strongly.Lots of stops and starts on the left side( left arm on top) trying to figure out the groove. 65/65 though, is Coach Sonnon's number for the Hammer swing portion of his Trial by Fire.
this was tough. I was done
this was solid.
dats it, 3 days in a row. Havent done THAT in eons.A very good sign
Tuesday, December 25, 2007
2 10lb CB Swipes
150 reps in 8 min 10 seconds. PR and first time to 100 consecutive reps.
This was great and not too hard, really.Was shooting from 130 reps and could have done 200 no problem had I also not been planning on doing mills as well. No chalk, no warmup,no rest between reps. solo.
1 /10lb CB Mills
100 reps each arm PR
also no warmup.This was much tougher than the swipes but I got it done. Left arm was suprisingly tougher than right arm. Opposite of snatches.No resting on either arm and second arm was done right after right. Very pleased with this.
Now I've earned my food today.
Monday, December 24, 2007
Checking my pr swing numbers I realize I don't have a 20 kg swing pr so I have to pick a starting spot.Upon doing so I realize that I have done 600 freaking swings with the 24 kg( that ain't gonna be broken again real soon,lol) and 408 with the 24 so it has to be at least 400. ugh. this is gonna be fun.
Yet I want them all to be fast and crisp so it's 10/10 with as short a rest as I can manage. this is usually pretty long( 1-2 minutes) but damn I hate trying to push hard when I can't breathe.so here goes. Suprisingly I feel good right away and think about doing it ssst style with 10/10/10/10 but realize the acceleration and 'pop' of each rep is good so here we stay.As usual, once I fully warm up it's better than expected.
One arm swings
20kg x10/10x24 sets
x10/10/10/10x1 set( got anzious to get it over with)
500 swings PR
22,000 lbs( 11 tons!)
this went great and this is such a perfect weight for me for acceleration and speed work.all reps head high and the speed was excellent. Rest periods started out at 1 min+ for the first 5-8 sets then I warmed up and got down to 30-45 secs for the middle sets. the last 100 was about minute long.Form held the entire way.
Two CB arm cast 10 lbers
4 sets of 12,14,16,20
Shield cast 10 lbs
One CB arm cast 15 lbs
5,8,8 all sets back to back. I think I like the one arm version better .
rack walks 16 kg
800 feet. switch every 200 feet.at least I am doing it now. Need more footage though.
bw 162 !
datsit. Merry Chrismas to all!
Sunday, December 23, 2007
down dog alternate ham/calf stretch
up dog/prone cobra
bent knee soleus calf stretch
sumo squat stretch for time(3 minutes)
standing karate stretch ( back foot fully flat)
horse stance standing squat ,wide
lengthening postures front,side
arms out,to side, behind back
Elbow circles, top and bottom, bilateral
wrist circles ,all component as well as compound
( the elbow and wrist circles seem to unlock my shoulders MUCH better than any direct shoulder work. this has been VERY consistent of late.
lateral,medial ankle tilts
toe circles pointed and flexed
close chain knee circles
open chain knee circles
hip circles 6 ways( foot prontated as rehab position)
( without a doubt one leg(left) stability is the best in memory since my knee surgery)
back half circles
thoracic slides all components then full circles
bilateral : shoulder circles front,back, overhead ,bottom, side,crankshaft
unilateral cross body circles
(I have changed all the shoulder work to bilateral almost by accident and it is working out much better. I use the normal side as a proprioceptive template for the restricted side.this also keeps me from over doing my normal side as well).
finish with downward dog( standing in one place for 20 min still tightens up the left calf).
Here's the photo from the day I got my cast off my knee in 1974 and we were shooting the All City awards picture.I was not ready at all for what my knee and leg were going to look like and I was not a happy camper at all. Thats Kurt Thomas to my right.
Saturday, December 22, 2007
Thursday, December 20, 2007
Wednesday, December 19, 2007
BUT I am a very slowly warmer-upper and I usually dont do much warmup for max vo2 as it is so light and there are so many reps to do.I need at least ten sets( 5 each arm) it seems, as a minimum before I can hit 8 reps per 15 sec cycle.So I starte with 7's and did half the work before going to 8's.I need to work backwards from the top work set til I get to 10 sets as the starting point.
16kgx7 repsx18 sets=126 reps
x8 repsx18 sets=144 reps
its the lockout that I have to skimp on most if I want to go faster so I have to make sure to 'hit' the position but not hold it.felt good today.Max hr at end of work=180 -185
Clubbell Hammer swings
10lbsx20 each directions x2 sets
15lbx20each directionx 3 sets
10lbs x20 each directionx 1 set
Wow!This was the first time I tried this movement and I love it. What a total body movement. Like a hammer thrower winding up for a throw. I never would have thought,with how my back and my shoulder were, that I could ever do a move like this.This is great. After further reflection though, I think I only need to do this move clockwise and not both ways.
Counter clockwise rotations feed into my myofascial windings from all the wrong direction twisting I did as a gymnast.Clockwise will be good . this is another 100 rep plus move.
I just have a feeling for these clubbell moves;I just feel like I know how to do them. Can find the groove pretty quickly.
15lb CB x12/12x 5 sets
its crazy but my arms chest and shoulders are growing from all this concentrated upper body work.
this was overkill,lol
rack walks with 16 kg
900 feet hand switch ever 200 feet.finally got these in. knee felt great.
Tuesday, December 18, 2007
Monday, December 17, 2007
5 am Z drill and floor rifga: 20 min
pre workout warmup
clubbell swings, pendulums, arm casts. with 10's
One arm swings
not a bad workload.have to be careful here though, after stretching people, loading weights and carrying bells all morning I have to take the time to open up the forearms before heavy swing loading.tight forearms always end up in my biceps and shoulders so I have to go slowly with this new schedule.
One arm swipes
15lbsx10/10x 5 sets
these were solid, Cant wait to get the 25s
15lbs x15/15x 4 sets
datsit. a short one today, rack walks will have to wait for another time.
Sunday, December 16, 2007
Saturday, December 15, 2007
But the max Vo2 work has given my a lot of confidence in my snatch form and work capacity so I thought it relatively safe to give it a try.I have already snatched twice this week but Saturday is always meet day so today it was.I decided that 80 reps was a decent starting point and should be no trouble so 80 was the goal.
I decided to do groups of 5/5/6 reps per arm with a 15 sec rest bout each minute.I didn't know how low the 16 reps would take me but I thought no more than 45 sec.Turned out be be 4o so I got even more rest.
Five Min SSST with 24 kg
5/5/6x 5 rounds
80 reps in 5 min.
This was fine although I realized on the last set I should do the 6 rep on the first hand instead of the last,lol. 6/6/6 will give me 90 reps and that will be the next goal.Each rep was done fast and explosively with a solid lockout at the top . With only 5's to do I didn't have to pace at all.As expected this felt just like the MaxVo2 training;only the last 5 sets of a 50 set workout,lol.
The real good news is that I removed the stigma of pushing myself a bit now and gained a ton of confidence in my shoulder and back's ability to run a little hotter than 80% effort.
On to the next test.
2 Clubbell Swipes.
Last time I did these I knew I could do 100 reps, so I figured I would stay on the testing track and give this a whirl.I really have a feel for this exercise and have no fear for my shoulder back or knee so I really wanted to push it a bit.
2 10lb CBs x 100 continuous reps, no choke /PR
5 total minutes
This went great. Very steady pace for the first 70(old PR was 60) and then picked up the pace considerably once I realized that I would make 100 no problem. Strong sprint the last ten. I have always done well with negative split racing and this is no exception.The kbs not so much but the cbs for sure.
I have good leverage here and by just squatting down a bit more I get tons more ballistic force going.Sonnon's Trial by Fire challenge involves 130 swipes, 130 mills EACH ARM! and 130 Hammer swings. I just wanted to nail 100 reps but I might have been able to eek out another 30.Time to alternate the 15's into the mix now and build up to 100 with those.
One arm CB Mills
1 10 lb x50/50 PR
This was tough.Sonnon's Trial by Fire has them doing 130 of these with each arm with the 25's. Thats serious and I have a long ways to go but its another very good move for me and my shoulders love it.50 was just about it for me.These were continuous although I think you can rest the bell in the shoulder park position before continuing and the still count the reps.
I also only took five minutes between the swipes and the mills as well.I will stay with the 10's for the most part till I can do 100 each arm back to back.A little work with the 15 for low reps will make the 10's much easier.
The letting go.
My good friend Doc Rob Muelenberg came to Stones gym today to pick up most of the last of my powerlifting equipment that I have left there.I gave him my 20 year old original glute ham raise, competition bench press,Ivanko 250kg calibrated competition weight set, Crain squat racks,Simons Reverse hyper,safety squat bar, 70# fat olympic, trap bar,dip bar and a bunch of heavy db's.
Nick is only training the barbell squat now and I just don't need to have this stuff collecting dust anymore. So all I need is the power cage and one moveable bench.I also kept 2 texas power bars, an old york olympic bar, 400 lbs of machined york 45 lb plates and 4 45 lb york bumper plates.I would rather make more platfoms whereI can do more kbs and cbs than have these unused items as museum pieces only.I always loved this stuff as it was the last remaining equipment from the World Gym power room . I had so many great training sessions there; the original power dungeon as well as such fond memories of all the great strength athletes that I got to train with and who passed though it. They all left a piece of themselves forever embedded in the steel and iron.
So I was happy to give to someone like Doc Rob who I knew would use and cherish it and appreciate it's history as much as me.
Rob, in total WSB conjugate fashion, jumped in a power meet last month and squatted 925 and just missed 1020 despite not having power squatting in 8 months; just training his strongman panopoly of different exericses.All heavy and all hard.And still Drug free.
I will miss having those bits of my past around a little but letting go of them really just makes me see how much more room there is for the things I am really doing now; kettlebells, the clubs and my bodyweight drills. And how little I need to really have what I want.
Wednesday, December 12, 2007
Someone once asked me how I could spend 5-6 hours a day 5-6 days a week doing gymnastics; wasnt that just too much work?And I told him straight away that I had never considered one minute of the time I had spent in the gym work.I always felt,right from the start, that I was Damn LUCKY to be able to spend that much time doing something I loved so much. School was work, gymnastics was play. Very serious and engaging play, but play.Kettlebells so remind me of that and it's been a long time since I could safely push myself like I did today and walk away feeling not only fine but good.It certainly helps that it is only the 16 kg,but I finally got my ego out of the way and stopped thinking I could only use the 24kg and up.Lots to be learned with light weights I have found.
And the virtual force created from moving fast is a good substitute for moving heavy.Think Sprinter.
Max Vo2 Snatch 15:15
35 sets of7=245 reps
15 sets of 8=120 reps
total =365 reps
Very very happy with this effort. No warmup just go which is very rare for me indeed.Snatch form felt solid and overhead right position was very solid too.I could even lean into it a bit.BUT I was definitely slow the first 30 sets or so and I was 3 or 4 seconds into the next 15 when I stood up. I went on time though even though I got less rest.I really worked the pause overhead for the first sets but knew 8 reps per 15 sec would mean a more aggressive pushoff to make the time and I found I could pick up the pace no problem.
Heartate was almost 190 for the last 5 sets and I was double breathing all the reps. worked great and definitely had more oxygen to work with.Form has been very consistent for a long time now. what a relief and a difference.
Clubbell Barbarian Flags
15lbs x20x6 sets
need the 25 for this badly. too many reps to get fatigue. love this move.
One CB shield cast
10lbsx10 each armx 2 sets
15lbs x8 each armx 2 sets
this was easily the strongest this has been with the 15's. last 2 sets had no choke and were no problem> I thnk I will be able to do this with the 25 right away.
Two Hand Mill
15lbs x10 each side x 4 sets
This was a practice session just trying to get the components and the correct mechanics for this move down. this was the first time I put it into a workout to be trained. Hard to keep the short side arm locked through the bottom. Have to rewatch the dvd on this one again.
Played with the Hammer swing earlier today and that is also going to be a winner for me. That will go well with the 25lber too.I always feel looser in the shoulder elbows and upper body musculature after I finish my kb workouts with clubs. No matter how many reps I seem to do it is very relaxing to me.
Lots of Z drills with clients today as well as standing karate stretches and rifga floor work thoughout the day. feels good and knee extension is the best it has been in long time.
Monday, December 10, 2007
Dropping the pressing in lieu of more swipes and mills is a good tradeoff.
Snatching felt good too, the 20 kg is really the perfect snatch weight for me. Not so light I can go as fast as I want and not have to think about it but heavy enough to challenge me in the higher rep range which I hate and suck at unless unbelievably motivated.
This was good. I made sure to get a solid overhead lockout and pause between each rep but otherwise went fast. Alternated with Joe so no extra rest. Wind was decent but havent done more than 10- reps at a time in a long time so I got a solid forearm pump.my base just keeps getting wider on swings and snatches.will workup to 200 rep snatch sessions with both the 24 and the 20 kg.
2 clubbell swipes
10's x 60 reps
95 total reps
these were great. I really found a rythym with the 10's and can see 100 reps here in time no problem.doing the 15's after was a bit tough as my grip was seriously getting fatigued now from this work and the snatches.used almost NO choke on the 15's and none on the 10 's sets.it actually saves the grip if you can use no choke and use the knob as a backstop for the heel of the hand.
One club mills
10lb x4 sets of 20/20
these were also the best I have done with these. No choke on these as well.100 reps per arm is the gold standard I read,( with the 25!) so I will start working towards that with the 10s.
was supposed to rack walk today but just didnt have it. the extra hi rep cb work seems to be edging it out. have to work on that.
datsit, staying loose.
Sunday, December 09, 2007
Saturday, December 08, 2007
One arm swings
this was just right workload.Especially happy with the last set where I did them back to back just to get it over with ;)teshnik felt good the whole time.very snappy and powerful. PR is 400 so this is 80%.
One arm swipes
10lbx20 each arm
15lbx25 each arm
15lbx30 each arm
10lbx30 each arm
these were great!can't wait to get the 25 lber!SO much of this is all about the grip, go figure.definetly figuring it out on the fly.
Two hand circular casts
15lbx25 each direction
x30 each direction.
love it.very fluid stuff and the shoulders love it.
Clean to flag
15lbx20 x 4 sets
this is new but I like it already.I might have to get a 45 lb cb as well for some of these two hand moves!
Datsit, staying loose
Friday, December 07, 2007
Thursday, December 06, 2007
It could be a muscle group. It could also be your starting strength, or rate of force development,or ability to maintain total tension,all requiring a different solution. The point is to really analyze where you fail in the lift and then bring that up.An unwavering devotion to where you are weak is the only way to get stronger. Because we are always just as strong as our weakest link.Everyone likes to train their strengths, cause its 'fun'. Training your weakness is what makes you better.
And you have to find out where YOU are strongest.If you dont know where you have the best leverage it will be hard to maximize that position. ANd sometimes that position ain't exactly "pretty". as long as its( relatively) safe( I mean how safe can trying to ever increase the maximal load you can move be?) go with it.Seek out, analyze and attack your weak links, wherever they may be or wherever you find them and keep getting better!
Wednesday, December 05, 2007
Today was especially hard to get restarted after a ten minute power nap but,like usual, it turned out to be a stellar workout. Sometimes you just can't trust how you feel.Especially when you are not moving.!-2 pm has never been a good time for me to train. I always started gymnastics practice at 2 pm and I remember always wanting to take a nap at that time after classes all morning. Oh well, this is when it fits so:
16kgx35 sets of 7 reps per 15 sec
10 sets of 8 reps per 15 sec
this was suprisingly easy! I took my heart rate at set 20 and it was only in the mid 150s so I decided to step it up to 8 reps per set.HR at the end of the 45 sets was 185.This was fine as well.I will do 50 sets next week and then restart with 8 rep sets the week after.I am ready for it now.
Barbarian( two hand cast to flag)
15lbs x10 reps x 6 sets
These are great but it's too light. Just ordered a 25 lb CB for my two handed work and the presses.great move though. My elbows are finally locking out fully again.
One arm barbarian
10kbs x8 x 4
2 sets of 10 each arm with 10 lbs
2 sets of 8 each arm with 15 lbs( first time with this weight!)
3 sets fo 10 each arm with 10s
Finally figuring out this move correctly.
datsit. staying loose.
Monday, December 03, 2007
Not bad actually although I could feel how flat my hips back and legs were from saturdays effort.I've never really trained snatches in this ssst format but I think it will be very interesting.I didnt do it because I didnt want to tempt myself into testing but I think I now can play with it safely.I not only have to stay far away from heavy weights but high intensity efforts as well.My conditioning though is better than it ever has been and that will make a big difference as well.
2 10 lbers x 50,30,50
this was very interesting. I really found good groove here and really felt the elastic energy leading the move.I stopped thinking of doing the right technique and just let myself feel it. Much better.The second set I stopped early cause my freakin grip was toast!!! LOL!I relaxed a lot more on the last set. THere is a lot of work to be done figuring out when and how to grip the cb during these long sets.. same as kb but different. I can definitely see 100 plus reps with this soon. Freakin killer tricep work too-the good kind as well- the long head,lol.
Can't imagine doing 100 reps with the 25's though, that's serious shit.
lots of 8-10 reps per arm practice with the 10 lbers
Joe helped a lot with this one as he has solid history as a baseball player and immediately got the motion of this movement.I took my time but it was much better at the end of the practice.We realized my problem with the right arm mill is that I got no external rotation ,lol. well, not none, but not enough.Go figure;no ligaments, no capsule and no stabilization . Who woulda thunk it? But hey, its WAY better than it's been in years. Healing happens, beleive it.
these movements feel very therapeutic and coordinate great with kb work
1600 feet with 16 kg. hand switch every 200 ft.
glad these are back in,they really force me to concentrate on gait mechanics.
Lots of Z drills today with clients and before work. Also, starting back starting with the floor stretches and then going into Z drills. It feels good to get loose BEFORE I start the z too.
The higher the water the lower the bf measurement. cool. feel way lean.
Sunday, December 02, 2007
Of course there are diminishing returns but that can only be decided by the trainee themselves. Having done 600 swings with the 24 kg I know I don't want to do more if it means training longer, so I will now try to overload by doing the same work in less time.Over the course of a training cycle of course. I know I am adapting because it wasnt long ago that half that workload would make my legs sore the next day. Now I can do double what I used to and have no soreness the next day. Adaptation. One critical key to progess.
That last part is no mean feat and everybit as important as anything else you will train.Because when it all comes down to it, it's that little battle between the weak you and the you that wants to be stronger that is the first overload. Choose wrong and you will get weaker and less; choose correctly and you at least have a chance of being better.
Assuming you have some.
Saturday, December 01, 2007
One arm swings
24 kgx15/15x20 sets
600 swings pr
I alternated sets with jonathan who was doing the same workout.This took 65 minutes and my pace picked up when he went out at 330 swings. My wind was good and swing speed and power stayed pretty consistent til 17 sets when it really took alot to keep bell speed up. I really wanted to just ride the momentum but I worked hard to keep power high.The hardest part was after 300 reps I thought " I have to do this whole thing again?" But then it was " don't think, just swing" and that worked fine.Just swing.
torch press one and two arms
10 and 15 #
4 sets of 6-8 of each
single arm cast to flag
10 and 15 lg bell
3 sets of 5 reps each arm with each weight.
I really love the decompression feeling I get from the CBs. especially the shoulders and elbows .plus, I have triceps again and that is way good.
I am toast.
pretty tight and will do a full z and rifga session later.
Thursday, November 29, 2007
Wednesday, November 28, 2007
Interesting article here
this also is a good reason to substitute a stability ball for a regular chair. The stability ball,because it is always in motion, requires one to constantly 'fidget" around to stay stable, which might be similar to the 'puttering' they mention in the article.It certainly is much better for your back, abs and balance.
35 sets of 7 reps every 15 sec
5 set sof 8 reps
teshnik was solid with longer than normal overhead holds which soaked up all the 15 seconds of work.Really getting the timing of the descent down now so the bell path is closer but still goes over the top.This will be the everyweek wednesday workout for awhile now with ssst snatch work with either the 20 or 24 kg on mondays. Did it before only the opposite order, should be fine.
16kg x40 sec x 3 sets
been awhile since I've done these too. time to go back.
10lbsx10 reps each side
15x10 reps each side x4 sets
need to get aheavier cb for these. 25 probably. like the two handed circular work a lot.
10lbs x10 each side x 3 sets
15lbs x6 each side x 2 sets
these were hard. choke to mid club.still appreciably harder the 10s with no choke.
16kgx1200 feet hand switch every 200 feet.
not bad but feeling mondays impact a bit on the fibula. much of my left leg pain comes from the left calf and ankle, not just the joint itself.When joints dont fully bend their normal amount, the tissue surrounding it really locks up and this causes all kinds of issues. Especially when it's cold and you're old,lol.Back to the floor.
will adapt.didnt get enough floor time today and it was COLD in the studio for me. Everybody's swinigng so they are warm; I'm just standing there freezing! At a buck sixty there ain't a lot of insulation left :))
datsit.time to eat.
Tuesday, November 27, 2007
one scary 770 deadlift
Monday, November 26, 2007
ANd yet snatches,no matter what the weight, and swings always kick my ass. As does rack walks and they are going back in too.
So Mondays will be either the 20 or the 24 kg for longer sets with solid lockouts and only one hand switch. Multiple sets.
Wednesdays will be either max vo2 with the 16 or ssst style with the 20 kg.Adding back in the rack walking for increasing distance and the cb work and it should be a good balance. I really like the cb work but it torches the grip crazy!doing volume anything with heavier clubs is very impressive to me now.I just like throwing those clubs around in circles too and it makes my 3 lb Old English Bastard sword seem like a toothpick!
these went very well actually but they just dont move me. I feel like I could press the weights for the same reps at the same speed but know it would wreck me.the snatches are such a big ROM exercise for me its much harder but feels safer.
2 10s x10x3 sets
2 15s x8x3 sets
the 15s,even with a modest choke were not easy,especially at the end of the set.
2 15sx 14,12
these were MUCH better than last time,where I thought my way through the move too much instead of feeling my way through it like it did today.really have tons of respect for guys who can use 2 25s for high reps sets of these. No joke. Going to keep this move in here after snatches.the combination of the double arm cast and double arm pendulum is very interesting.
16kgx1200 feet, hand switch every 200 feet.
Need this again. Not only forces me to focus on gait mechanics,and overloads them but really works the wind and the arm in a safe way. this is back in..
Datsit. Z drills later.
Sunday, November 25, 2007
Saturday, November 24, 2007
While I jumped the gun on the push presses I seemed to have timed the swings and snatches well.New swing PR with the 32kg today and was strong the whole time.
One arm swings
340 reps/ pr
This was great. Groove was solid, power was high,the bell felt light and the workload comfortable.Can't ask for more.
2 15 lbsx5/5x3
cast to flag
double cast to flag
two hand circular casts
These are a great finisher to the saturday workout and my shoulders,upper back and triceps are liking it as well.
Very happy with todays workout and can really feel the increased stretching paying off already.
Friday, November 23, 2007
Thursday, November 22, 2007
Wednesday, November 21, 2007
One arm torch swing warmup
10#x10 each side x3 (no choke)
this really helps open up the shoulder and get external rotation going again. need to use this more often just therapeutically.
8/8/8/8 x6 sets
This felt really good and I had a solid lockout as well as pace.Groove was good too and was getting a good layback at the start, keeping the bell in close on descent.Kept having to stop myself from sprinting.The 20 kg is a great weight for me.
Barbarian flag casts
10#x8 each side x 4sets
datsit. more z and floor work later.Happy Thanksgiving day to all! I have so much to be thankful for I can't believe it! This has been the best year of many good years and it just looks to be getting even better all the time.We are truly Blessed.As are we all.
Tuesday, November 20, 2007
Neutral spine lengthening front/to sides
with arms front/side,overhead
Lateral and medial tilts
ankle circles pointed 3 way
ankle circles pulled 3 way
knee circles closed chain
knee circles open chain
open chain hip circles 6 position
back half circles
shoulder circles front, back, top,bottom, front ,side
elbow circles top
elbow circles bottom
thoracic slides side to side
full thoracic circles
full neck drills circles
wrist and hand circles.
then five minutes of rifga
down dog alternating legs
kneeling shoulder stretch
sumo squat stretch
stick shoulder extension
stick press and shrugs.
then today just now
30 minutes of the above z drills.
feel much better now.It amazing that prior to doing z I paid almost no attention to my elbows and wrist j as I thought they were the only joints I had left that werent damaged. And they aren't, thank God.But I didn't know they would turn out to be so valuable in loosening up my shoulders. Now when my shoulders are tight its the elbow bottom circles that seem to release the impingment better than anything else. who woulda thunk it?
Monday, November 19, 2007
I was just off and I rushed the warmup because I wanted to get to the 28kg asap.ANd I havent been doing enough Z and I can feel it>Part of the problem is I feel so much better than usual from doing it that I am trying to see how I little I need.
Well, it's more than I am doing,lol.
Its amazing how quickly my body re 'winds' itself into old patterns and things get tight fast.Especially as I push the loads. THis is why I have stayed with the 24kg for so long in anything overhead. I can use more weight strongly, but the tensions required and the forces produced just arent good for me.At least in regular doses. Yet. At the top of my strength curve my dominant muscle systems fire much harder than the weaker ones(l knee, r shoulder) and a tension imbalance occurs. I can get it from too much weight or too many reps.
I just didnt put the time in these last few days and my shoulder was tighter as a result.
So I pushed through it today as I do and was pretty tight after todays workout. did a full 30 min Z session just now.I planned to go on the roller but I don't think I need to now although I DO need to get on the floor and stretch. BOth the Z and the rifga individualized stretches are key it seems.
The key is being able to moving through basic but crucial postures and each joint ROMs with no pain and no tension. harder than it sounds. at least for me.But when the joint moves correctly again the muscle relaxes.
SO I was just a bit 'off' as I went into jerks.never pays to be lazy.
Jerks(with OL shoes)
Thought I would play with Dr Hatfields "holistic" bodybuilding scheme as I was thinking maybe the jerks would be a good hypertrophy move for me. Uh, no.I need to PRACTICE this move and not beat myself over the head with it as I am wont to do.Don't be greedy.Especially with heavier weights.
I am definitely liking the push press more than the jerk.driving through the heel was tieing into the kb swing hip snap very well.Took the shoes off for the last two sets and felt much better.SHoulder was just tight today.
Two hand swings with monster mini band
24kgx10 no band
24kgx10x2 with mini
32kgx10 no band
32kgx10x2 with mini
These felt good but I'm not sure its worth the risk.The bands are great though and pull you into the groove.
Arm cast into flag
1 15 x5
2 15s x5x3
these are cool too. very good anatagonist for elbows and shoulders for kbs.TONS of triceps work too.