Monday, October 13, 2008

Swings be swings.

I have had a tough time lately letting go of my swing personal records. When I set them I was not snatching much, much less doing 65 sets of 8 in the max vo2 and I was training swings as my main movement on saturdays, first thing in the morning, with a great group of supportive training partners to spur me on.
Now saturdays are snatch days and swing workouts are relegated to Mondays, after a 7 client workday and by myself.The swing is now an assistance exercise and not the main focus but I have a lot of trouble when I look at the blackboard and see 630 24 one arm swings or 400 32 kg swings and knowing I will be no where close again today. Perhaps not any day soon.
I understand why intellectually but the warrior and competitor in my does not like excuses but the body has it's limitations(especially mine) and the mind does too as well. Monday's swing workouts are an exercise in survival not performance,especially after 3 hours of yoga the previous day, although truth be told it has been this way for awhile,even with single yoga classes on Sundays.
So today I surrendered to reality and decided there was more than one way to skin a swing and took a page from my wife's training log and used combination swing training to get the volume in, regardless of the swing variation.
After all a swing is a swing is a swing.And the key for my training is volume, NOT just doing a zillion one arm swings. Still my ass was kicked today. Was going to use the 32 kg but was not feeling it. My wife says I am not to be below 158 pounds so I have to get my weight up 3 pounds- so, lower reps and heavier weights should help. Plus more ice cream :))

One arm swings
16 kg x 5/5/5/5
20 kg x5/5/5/5
24 kg x5/5

28 kg x5/5/5/5 x 10 sets
200 reps
12,600 lbs

H2H transfers
5 sets of 20
100 reps
6300 lbs

two hand swings
10 sets 10 reps
100 reps
6300 lbs

400 total swings
25,200 lbs


this turned out better than I thought it would. I was going to do more one arms but my tear on my left palm started talking to me so I went to the transfers. these always work my legs more so it was a great transition. Then I went to the two hands, which I seem to be able to tolerate in small dosages these days ( yes!) and went for just sets of ten with a short rest period. I started in on 15 sec rest but it was too short so I went to 30 seconds. Just right. 400 swing is 400 swings.

2 CB Torch swings
15 lb cb x 10 reps x 5 sets

could not face snatch holds today so I did these to focus on the external rotation and the rotator cuff. worked great. Killed the grip too, havent done them in ages. A good substitute when I can't handle the boredom of snatch holds.

two handed shield cast
15 lbs x 60 reps switching every 10
15 lbs x 40 reps switching every 10
100 reps

had delusion of grandeur and thought I would just do 100 straight reps but what little functioning brain cells I have left kicked in and told my NOT to push today. I listened.

have to eat.datsit.

8 comments:

Brad said...

Looking solid man, keep up the solid work building muscle!

- Brad

Aaron Friday said...

With a hurting knee, wouldn't you be better off weighing 145?

Mark Reifkind said...

aaron

probably but keeping the wife happy takes precedent.it's only a few pound either way,lol.

cvxv said...

看房子,買房子,建商自售,自售,台北新成屋,台北豪宅,新成屋,豪宅,美髮儀器,美髮,儀器,髮型,EMBA,MBA,學位,EMBA,專業認證,認證課程,博士學位,DBA,PHD,在職進修,碩士學位,推廣教育,DBA,進修課程,碩士學位,網路廣告,關鍵字廣告,關鍵字,課程介紹,學分班,文憑,牛樟芝,段木,牛樟菇,日式料理, 台北居酒屋,日本料理,結婚,婚宴場地,推車飲茶,港式點心,尾牙春酒,台北住宿,國內訂房,台北HOTEL,台北婚宴,飯店優惠,台北結婚,場地,住宿,訂房,HOTEL,飯店,造型系列,學位,牛樟芝,腦磷脂,磷脂絲胺酸,SEO,婚宴,捷運,學區,美髮,儀器,髮型,牛樟芝,腦磷脂,磷脂絲胺酸,看房子,買房子,建商自售,自售,房子,捷運,學區,台北新成屋,台北豪宅,新成屋,豪宅,學位,碩士學位,進修,在職進修, 課程,教育,學位,證照,mba,文憑,學分班,網路廣告,關鍵字廣告,關鍵字,SEO,关键词,网络广告,关键词广告,SEO,关键词,网络广告,关键词广告,SEO,台北住宿,國內訂房,台北HOTEL,台北婚宴,飯店優惠,住宿,訂房,HOTEL,飯店,婚宴,台北住宿,國內訂房,台北HOTEL,台北婚宴,飯店優惠,住宿,訂房,HOTEL,飯店,婚宴,台北住宿,國內訂房,台北HOTEL,台北婚宴,飯店優惠,住宿,訂房,HOTEL,飯店,婚宴,結婚,婚宴場地,推車飲茶,港式點心,尾牙春酒,台北結婚,場地,結婚,場地,推車飲茶,港式點心,尾牙春酒,台北結婚,婚宴場地,結婚,婚宴場地,推車飲茶,港式點心,尾牙春酒,台北結婚,場地,居酒屋,燒烤,美髮,儀器,髮型,美髮,儀器,髮型,美髮,儀器,髮型,美髮,儀器,髮型,小套房,小套房,進修,在職進修,留學,證照,MBA,EMBA,留學,MBA,EMBA,留學,進修,在職進修,牛樟芝,段木,牛樟菇,關鍵字排名,網路行銷,关键词排名,网络营销,網路行銷,關鍵字排名,关键词排名,网络营销,PMP,在職專班,研究所在職專班,碩士在職專班,PMP,證照,在職專班,研究所在職專班,碩士在職專班,SEO,廣告,關鍵字,關鍵字排名,網路行銷,網頁設計,網站設計,網站排名,搜尋引擎,網路廣告,SEO,廣告,關鍵字,關鍵字排名,網路行銷,網頁設計,網站設計,網站排名,搜尋引擎,網路廣告,SEO,廣告,關鍵字,關鍵字排名,網路行銷,網頁設計,網站設計,網站排名,搜尋引擎,網路廣告,SEO,廣告,關鍵字,關鍵字排名,網路行銷,網頁設計,網站設計,網站排名,搜尋引擎,網路廣告,EMBA,MBA,PMP
,在職進修,專案管理,出國留學,EMBA,MBA,PMP
,在職進修,專案管理,出國留學,EMBA,MBA,PMP
,在職進修,專案管理,出國留學,婚宴,婚宴,婚宴,婚宴

住宿,民宿,飯宿,旅遊,住宿,民宿,飯宿,旅遊,住宿,民宿,飯宿,旅遊,住宿,民宿,飯宿,旅遊,住宿,民宿,飯宿,旅遊,住宿,民宿,飯宿,旅遊,住宿,民宿,飯宿,旅遊,美容,美髮,整形,造型,美容,美髮,整形,造型,美容,美髮,整形,造型,美容,美髮,整形,造型,美容,美髮,整形,造型,美容,美髮,整形,造型,美容,美髮,整形,造型,設計,室內設計,裝潢,房地產,設計,室內設計,裝潢,房地產,設計,室內設計,裝潢,房地產,設計,室內設計,裝潢,房地產,設計,室內設計,裝潢,房地產,設計,室內設計,裝潢,房地產,設計,室內設計,裝潢,房地產,設計,室內設計,裝潢,房地產,進修,在職進修,MBA,EMBA,進修,在職進修,MBA,EMBA,進修,在職進修,MBA,EMBA,進修,在職進修,MBA,EMBA,進修,在職進修,MBA,EMBA,進修,在職進修,MBA,EMBA,進修,在職進修,MBA,EMBA,住宿,民宿,飯店,旅遊,美容,美髮,整形,造型,設計,室內設計,裝潢,房地產,進修,在職進修,MBA,EMBA,羅志祥,周杰倫,五月天,蔡依林,林志玲,羅志祥,周杰倫,五月天,蔡依林,林志玲,羅志祥,周杰倫,五月天,蔡依林,羅志祥,周杰倫,五月天,蔡依林

goodeda1122 said...

情趣,情趣,情趣用品,情趣用品,飛機杯,自慰套,自慰套,自慰套,自慰器,充氣娃娃,AV,按摩棒,電動按摩棒,情趣按摩棒,按摩棒,跳蛋,跳蛋,跳蛋,男女,潤滑液,SM,情趣內衣,內衣,性感內衣,角色扮演,角色扮演服,吊帶襪,丁字褲

products said...

China Wholesale has been described as the world’s factory. This phenomenom is typified by the rise ofbuy products wholesalebusiness. Incredible range of products available with China Wholesalers “Low Price and High Quality” not only reaches directly to their target clients worldwide but also ensures that wholesale from china from China means margins you cannot find elsewhere and China Wholesale will skyroket your profits.

products said...

Women’s nike tn Shox Rivalry est le modèle féminin le plus tendance de baskets pour le sport. tn chaussuresConcernant la semelle : le caoutchouc extérieur, l’EVA intermédiaire et le textile intérieur s’associent pour attribuer à la nike chaussurestenue féminine une allure distinguée et une démarche sans reproche.

酒店上班請找艾葳 said...

艾葳酒店經紀提供專業的酒店經紀,酒店上班,酒店打工、兼職、酒店相關知識等酒店相關產業服務,想加入這行業的水水們請找專業又有保障的艾葳酒店經紀公司!
艾葳酒店經紀是合法的公司、我們是不會跟水水簽任何的合約 ( 請放心 ),我們是不會強押水水辛苦工作的薪水,我們絕對不會對任何人公開水水的資料、工作環境高雅時尚,無業績壓力,無脫秀無喝酒壓力,高層次會員制客源,工作輕鬆。
一般的酒店經紀只會在水水們第一次上班和領薪水時出現而已,對水水們的上班安全一點保障都沒有!艾葳酒店經紀公司的水水們上班時全程媽咪作陪,不需擔心!只提供最優質的酒店上班環境、上班條件給水水們。