24 kg Snatches and Two hand swings

Time for my latest attempt to incorporate two hand swings back into my workout. I took out the deadlifts, subbing the bilateral swings thinking that since I've been able to tolerate the deads pretty well, and, with my new found hinge pattern working  I should be able to use the the most basic of all KB swings in my training practice.

We'll know tomorrow; today however they were light, fast and easy with zero negative feedback from any of my joints or muscles. I do think that my new groove lets me lock my elbows much better which eliminates the elbow bending which jacks up the shoulder and the "lean into it" hinge keeps me from getting too squatty which always ends up in my back.

Snatches
( first one arm swing warmup 16 kg x5/5/5 x 3)
16 kg x5/5 x2
20 kg x4/4
24 kg x5/5
         x6/6
         x7/7 x 3 rounds
108 reps 
5,832 lbs

these went very well too,fast and easy. Rested and ate well yesterday really preparing for today. paid off.


the groove has been VERY consistent and my shoulder has been more stable than in months. Nice. Knee too. Found a really interesting place to use the softball in my lateral calf which has been unlocking my fibula very consistently. That is the key, just as the elbow flexors have to be unlocked for my shoulder to be stable.

Two Hand Swings
24 kg x 10 x8 sets

wanted to go heavier and do more sets but I am not that stupid or arrogant anymore. :))These felt great and so much fun to be able to do. This was the first move that attracted me to KBs as they resembled a dynamic power good morning that was one of my strongest moves with a barbell. Little did I know they would be denied to me for ten years.

I am a patient man though and patience is it's own reward.Much more fun for me than deadlifts :))

Two hand CB Arm cast
25 x10/10
35 x 5/5 x 3 sets

these started hard and finished easy. I could really feel the pecs, shoulders, triceps and lats really working after the warmup I had given them with the above training . Just the idea.

Floor handstands
3 sets of 8-10 seconds free, no spot.

these are so coming along I can do them cold and get them every time.

datsit.
Sisu/NeverQuit

Long cycle clean and press

( 54 long cycle clean and presses for my 54th birthday,with the 20kg. My goal for 55 was to do the same with the 24 kg but it was not to be. Same goal for next year though)

I just refuse to believe I can't press overhead without pain. I don't care if I only use the 16 kg I want to be able to train my press. Since I've instituted a new group of correctives for my tight forearm and elbow flexors the shoulder has been behaving very nicely and staying in it's damn home, the socket.

AND the scapula has been moving around correctly and not glue'ing itself to my rib cage causing havoc with every left side upper body move so I put the bell overhead again today. The workout schedule is taking shape so well and I'm choosing the moves that I love the most AND am actually able to train and give me the effects I am after.
Whether its volume with the 24 kg snatch preparing me for the snatch test, or max vo2 snatch training giving me speed and power and met conditioning I literally can't get anywhere else to my clubbell work that lets me maintain some hypertrophy in my triceps, pecs and shoulders without them getting wrecked the program, MY program is finally settling in.

Plus I'm always trying to add new moves, such as the arm bar ,which it looks like I can do again AND is also helping stabilize the shoulders. As I undo restrictions and add mobility, restore damaged tissue and re pattern my asymmetrical patterns the body is slowly coming into the goal: square,plumb, and neutral.

VERY freakin' slow, but trendline is the only thing that matters to me, not speed. If I'm going in the right directions i'm happy, Otherwise I have to change things. How slowly I go is irrelevant.

1 pm
One arm swing
16 kg x 5/5/5 x3


Long cycle clean and press
16 kg x 5/5
20 kg x 5/5 x 5 sets

didn't get any video as one of our camera's broke and I ended up without one but the goal was to get it done with NO clunking or mal position of the shoulder( regardless of technique) and that got accomplished

what it ended up looking like was a very 'tempo' like clean and press. pretty much the equivalent of a 'touch and go' bench press.But I got almost 100 % no clunks with this technique and that is very encouraging. I let go of the need to go heavy when I realized how much Love doing this move,especially long cycle, regardless of the load.

I also used a thumbs up arm position for the clean as I tend to bend the elbow and flex the forearm more during cleans than even  snatches or swings, and this contributes to my shoulder issues. For me, tight forearms and elbow flexors, jacked up shoulder.

Most modern GS guys use this thumbs up technique during their long cycle clean and jerk with no elbow problems and it actually feels better on my elbows but my seriouly hyperextend.

Rack Walks
16 kg 200 ft per set per arm x 6 sets 1200 ft

when the knee and ankles are "in" this is easy. otherwise it's torture. today it was easy.:))

DB laterals
12 lbs x 15 reps x 4 sets


Floor KB Extensions
16 kg x 15 x 4 sets

this rocks! On back, kb on floor exactly behind head. Pause then flex the bell up to lockout. GREAT long head work and it felt fine on shoulders. YES!

band rear delts
red x 20 x sets

these are necessary. Glenn is back and it's so good to have my training partner back in full swing. Just not the same training alone. I can do it, but I don't like it.:))

datsit.
Sisu/ NeverQuit

Snatch Vo2 is back.

The workout that put me over the 50,000 snatch mark, no surprise it was Snatch Vo2


While I have all the respect in the world for those that can snatch at a regulated pace it makes me crazy. Endurance snatching is just not for me. It just bores me. While I will still train to pass the RKC snatch test strongly without putting the bell down utilizing Snatch VO2 training has got me fired up again.

I stopped training it last November or so when I realized I had lost my swing and snatch groove and couldn't go fast without feeling like I was going to hurt something. When one can do a  movement fast they are, by default, moving well. You can't sprint fast if your mechanics are off. And my snatch mechanics were off.

Now that they are back I figured snatch vo2 would work again and it did/ How ironic that I'm starting it back as the weather turns hot again; it would have helped warm us up this past winter but that's the breaks, and the timing. I'm just glad it's back.

And so was Glenn, cleared for takeoff and his first introduction to max vo2 snatch training. I threw him in the shallow end of the pool but he still had to swim. He kicked it's ass. Nice.

Nothing has ever gotten me leaner or in better cardio shape faster than this protocol by Kenneth Jay and  I know it will work again. It always works. And it always sucks. It's stand there and take it pain by default. 25-40 minutes of Hardstyle acceleration training in 15 seconds bites of hell.

Nothing personifies the idea of KB training as 'sprinting with weights' as does max vo2 training and the fact that the idea is to take a light weight and move it as fast as possible appeals to me. Just like speed day in WSB world. SO few understand that and even less no how to really apply it and that's fine with me. Just means I make faster progress:))

Throw the damn thing around :)) Rinse and repeat and be bathed and cleansed in your own sweat. Perfect.

6-7 AM


Full stretchout.Left fibula isn't sitting right and  it just won't go where it's supposed to. Always good to start the day out like this.:))


1 pm
One arms swings
16 kg x 5/5/5 x 3


Snatch Vo2
15:15
16 kg x 30 sets of 7
210 reps
15 minutes of fun
7560 lbs

Now that I have my lumbo pelvic rhythm down hinging properly and really hitting the bottom position and just popping up is so much more  than grinding the weight up :)) It's easy to go fast this way.

Two CB swipes
15 lbs x 10 x 5 sets

this seemed the right thing to do. More endurance work. In a nice small dose. Same LPR here as well Every time I squatted at all I felt a clunk in my SI so I knew immediately it was the wrong gear. My form is strong is just feels like it looks so stiff legged, so drinky bird. Oh well, it's how it works, not what it looks like that really counts.


KB arm bars
14 kg x 3/3
16 kg x 3/3 x 2

have to do these  outside. my platforms are too narrow. yet they were better than last week and I know I really need them


Triceps extensions bands
4 x 20


Floor handstands, free no spot
4 sets of 8-10 second

easy. about time.

Band rear delts
3 x 20

getting stronger here too

datsit.
Sisu. NeverQuit

In the swing/snatch of things

It was good to get back to my regular schedule. I was seriously itching to train again although the last two weeks of relative inactivity and lack of intensity has left me a bit smaller and softer and less conditioned.

I know it will come back asap but these first few workouts are always harder than you want them to be; not from the loading but the weights feel heavy, lol. Even the light 24 kg,lol

But one has to sack up and just get it done or weakness, both mental and physical will creep in and take over. It's more than a slippery slope, it's an ice field; a few steps down the path and it's a freefall into laziness. Not for me cause I ain't gonna let it happen.

7-8 am Full stretchout


the whole kit and the kaboodle.Shoulder and back( even knee) feel good.


8am
One arm swing warmup
16 kg x 5/5/5 x 3


Snatch
16 kg x 5/5
         x3/3
20 kg x 4/4
24 kg x 5/5 x7 sets
20 kg x 10/10
90 total snatches - not too bad. groove felt solid while technique felt, how I can say it. foreign.It's so easy for me to forget how to use my hips it's not even funny.

Deadlifts
135x 3 x 2
155 x2
175 x1
195x1
205 x 1 

datsit. just getting back to the movement


two hand clubbell arm cast
15 x5/5
25 x 8/8
35 x 5/5 x 3

good to have this feel solid and actually light in the hands. triceps delts and pecs need the work.


floor handstands
4 sets of 10 seconds


band rear delts
4 sets of 20 and 15 ( alt red and blue bands)


given all my in activity of late I was actually itching to do more. good feeling. I survived the windmills and 1/4 getups nicely too, a good sign as well.


datsit
Sisu/NeverQuit

Back on track

Felt fine from Tuesday's training and knew I wanted to incorporate some windmills, on both sides if possible but definitely on the left for shoulder stabilization so that's what I started with

Windmills
BW x 5/5( arm overhead)
10 kg x 3 /  wasnt going to work on right
12kg x 3 L
14 kg x 3 L

these felt like the right thing to do. Simultaneously work to stabilize the shoulder through a dynamic ROM and work the left glute and stretch the hip rotators at the same time. right side was still not going to work, overhead position is better than ever but still not enough.

Plus I think it makes me rotate the T spine in the opposite direction of my curve so it may be along slog.


Half TGU ( to tall chest position)
Bw x 3/3
10 kg x 3/3
12 kg x 3/3
14 kg x 3/3 x 2

these felt great. SR RKC Mark Toomey gave the best instruction on the TGU I've ever seen this weekend and helped push me in the direction I was already going in to really get theses into my practice.As a practice.

Clubbell swipes
one arm x 10 lbs x 5/5/5/5
              x 15 lbs x 5/5/5/5
two 15 lb CBs x 15 x 5 sets
75 reps

these were very easy and the right load as well

Rack walks
16 kg x 1200 feet in sets of 200 ft.
very strong and easy. I love these now. hate farmers walks but love these:))

Floor Handstand superset with band rear delts
5 x 10 sec / 5 x 20 reps

rear delts were tired, surprisingly, from the windmill and getup work. good sign I'm going in the right direction. I think my scapula region is just out of balance on the left side and needs more strength and stability in the frontal AND transverse planes.

band triceps extensions
4 x 20 

these are weak haven't been doing enough tri work. Weight and size is down a bit. Have plenty of time between now and the trip, an RKC Re Cert at Revolution Studios on La Jolla June 9 to really get my training base back up again.

Training for certs is almost like periodizing for lifting comps; you have the foundation period, the peak and then the re building back to foundation again. It seems to be working ok, in hindsight. Don't like doing it this way(I always hate to break my training rhythm, even for competition) but it makes me cycle my weight and volume. Nature dictates, we obey.

datsit.
Sisu/NeverQuit

Starting over.

Not really but it feels like it. Back from a great cert in MSP. Great not only from meeting such stellar people and watching them go through the crucible that is RKC and BECOME RKC, but physically.
I have always have at least one person or more ask my what's wrong with my knee during the weekend,;either on day one( bad  start) or on day three(I always think I'm going to squeak through). No one asked me this weekend which means I was walking and moving better. I felt like I was and looked at the long days as my gait training and peaking.

And it worked well.Didn't even bring my travel rumble roller; just the pain ball. Hardly used that either.Focusing as much on using proper movement as much as possible to square me up worked great. I did 100 up marching and trotting in place in grease the groove style all throughout the weekend and it worked very well.

I also focused on squatting as my rest position and that seemed to help as well. I wore my magnum boots and they were super comfortable all weekend long. the VFF's stayed in the backpack.

One of the great treats this weekend was meeting my friend from India, Balasubramanian Ramana, AKA "Rambodoc" on the DD forum. I've been helping him prepare for the cert as he worked through some serious injuries and he did awesome! He also brought me my latest pain ball, his person cricket ball

this thing works well. I also have to say I experimented with using a KB as a foam roller and it worked well. I'm always saying I'd like to have a rumble roller made out of steel and this was pretty close :)).

But I hadn't trained, really, since last Tuesday and it felt like it. Small and weak even though I did lots of demos and taught the snatch ( and tried to sneak in a workout as I did so) it wasn't the same.

I also wanted to get back to two hand swings and find a way to train them again( with my new hinge technique) as well as get back to practicing the getup, windmill, pullup and even the goblet squat!

I feel I am ready to start practicing these moves. In  fact, I think the windmill, get up and  arm bar are JUST what my shoulder needs to balance out the anterior dominance. Just have to go very slowly and carefully.

6 am stretchout

full regimine with bodyweight windmills and getups to high bride at the end. Just working the pattern.
I am actually very pleased and proud of my training that I have rehabbed my shoulder enough to be able to start working these again. Not long ago I couldn't even entertain the idea of right arm windmill or getups. Now I know I will train them again.

12 noon ( solo, Glenn still out)
two hand swings
16 kg x 10 
20 kg x 10
24 kg x 8 x 2
28 kg x 8
32 kg x8
         x 10
         x10
         x8 x 2

these felt great and I wanted to go heavier and do more but I know better. The lumbo pelvic rhythm approach worked great, and as I leaned into it my hips loaded perfectly and my back felt solid. I also could keep  my elbows straight, the thing that was messing up my shoulders in the 2 hand swing before. Ain't pretty but it felt strong.

And SO nice to be able to play with THE most basic and powerful swing pattern there is.
My Beast was sitting there mocking me but it should know I've got it's number and it will be a regular in my rotation very very soon.

Snatch
16 kg x 10/10 x 5 sets

these were easy just as I wanted them to be and the groove was very solid. Just have to remember to NOT power breath during the endurance work :))

Pullups
3 sets of 5

decided to just play with it and it worked fine. Just didn't go to full shoulder flexion ( dead hang) at the bottom, as this is what moves the biceps tendon around. Strong than expected.

Floor Handstands, free.
5 sets of 10 seconds

very easy and very strong. Nice. I even missed a kickup and overkicked and did a half pirouette with no pain! very cool reflex!

KB arm bar
12 kg  x 2 x 3 sets

wow! what a difference between my left and right arms! The left rotators were shaking and quivering and working like crazy to stablize while the right side was quiet as could be. Definitely on the right track here.
really need these posterior stabilizers now. this could be the balancer.

band rear delts
3 x20

these felt good too.Plan on starting with windmill , get up and goblet squat practice on Thursday. very excited to be able to train these incredible movements again. just have to NOT be greedy and really think of it s PRACTICE and not training.

datsit.
Sisu. Never Quit

A little bit of this and....

a little bit of that. Glenn was out today and it's supposed to be my taper week so I just played around a bit. Everything was feeling very good and my knee has found it's ( semi) proper resting place and so leg pain was not bad at all.

I went back to doing 100 ups and some light and quick running in place as well as some high strides in grease the groove style all thoughout the day. Went back also to my vibrams; both help me find what passes for my center of balance. I do some light 100 ups, then break into a trot for awhile then finish with the high strides and then replant and invariably my left leg is centered under me where it should be.

I thought I could get away with doing some light long cycle clean and presses but I guess my left shoulder just does not like them. I took a 2 year break from pressing to let my right side heal and now it's fine. Perhaps it's time for the left side to rest.Not sure what else to do.

One arm swings
16 kg x 5/5/5 x 3


Long cycle clean and press
16 kg x5/5
          x3/3
20 kg x5/5
24 kg x3/3
         x4/4
         x 5/4 ( video above)
Shoulder was moving around a bit and have the cert this weekend so I shut it down.SO frustrating after waiting so long for the right side to get on board and now it feels so good but the left is so unstable. ack.

One arm swings
20 kg x 10/10
24 kg x8/8
         x9/9 
         x10/10x 3 sets

these felt fine. Just thought I would combine tues and thurs workout as I will miss that as well as saturday. I have to make sure to throw around as many kbs this weekend as I can!

Snatches
16 kg x 15/15
         x20/20


it was nice to have a warm day ( gone already though) and work up a good sweat. It was almost balmy.MSP is going to be cold and wet. I will prepare to suffer. Cold and wet makes me tighter and stiffer than normal and that always makes the joints worse.

BUT it was nice to see this on the scale before the workout:

My hydration level was 60% which is what it takes for me to get a good BF reading on the Tanita at 159 lbs. Not bad for a 55 year old guy.


One arm shield cast
10 lb CB x 10/10/10/10/10 10/10/10
80 reps continuous.

felt good, haven't done them in awhile

Band rear delts
3 x20


Floor Handstands
4 x 10 seconds( easy today all free and solid as a rock)


datsit.
Sisu/Never Quit

will be back Monday, leave thursday for an RKC.

Taper week

Gear down week begins as I taper off to get ready for the cert. The farmers walks did NOT work for me, especially on the single arm carries as I forgot that I've done these before and they screw up my neck.Back to rack walks
Finally recovered today but I knew it was a 20 kg, low rep day. That's cool, we've been hitting it hard and consistent for weeks.


One arm swing
16 kg x 5/5/5/ x 3

Snatch
16 kg x5/5 x2
20 kg x 5/5 x 10 sets.
100 reps

easy money, just as it's supposed to be

Deadlifts
135 x 2 x 2
155 x 2
175 x1
195x1x5 singles

solid and easy.

Pbar handstands


3 sets of 5 seconds

done.

datsit.
Sisu/Never Quit

Weird Thursday

Did ALL kinds of little things today trying to find out what should take the place of pressing and ended up pressing anyway :))

It should be just handstands but I hate leading with that for some reason.Especially when the floor version is coming along so well..Eventually I want to do a regular step into the handstand from my feet but my knee has cooperate more for that, and, one things at a time.

Not much stretchout this morning, just the basics 5-6.Left  shoulder is feeling most stable that it has in weeks :)) so I'm not messing with it too much. Just lots of overhead stretches and behind back.Plus my patented hand/forearm stretch in the frontal plane that seems to have worked magic. More later.

1:15
Two CB swipes
15 lbs x 10 reps x 10 sets
I go you go with Glenn.Very simple and easy but still got things started.Fast pace and reps were crisp.

playtime
two hand swing flip, catch and press

16 kg x 3-4 x 2  ahh, no. used to do this all the time long ago with mike castro but it's not the push movement I need.Can't wait to get back to trying some two hand swings, power swings and pendulum hike passes after I get past the cert,
No new stuff before a trip. I should know better :)


CB torch press
15 x 5/5 x 2 too easy
25 x 1 right side too HEAVY
2 15's x 5 x 2 not bad and it's a press but Glenn was doing real presses and last went well so:


Long cycle clean and press
16 kg x 5/5
20 kg x 5/5
24 kg x 3/3 x 2

These went well with NO shoulder clunking during any rep. I was already a bit tired in the pressing muscles from all my playing around but the form went well MY forearms stays very perpendicular to the floor throughout each rep as I orient my body AROUND vertical forearm and the mechanics necessary to keep it vertical.
The main thing is that it didn't hurt or clunk in the rack and that's everything.

If I never use more than this in the Long Cycle clean and press I could live with it.Just like in my snatches. Lots of way to cook this lift and I don't need to try to press the Beast anymore. I've pressed my share of Beasts :))

Now if I can get away with a few two hand swings, a pullup or two and eventually ( knee knee time) goblet squats I will be one happy squared away trainee :))

Farmers Walks
2 20's x 200 feet
one arm 20 kg x 200 left then 
200 right
2 20kgs x 200 feet
right then left arm and 
2 20kg x 200 feet

This is good for Glenn's arm, it's not good for my back and  shoulders. NOW I remember why I tried and rejected these walks. They tweak things on me. Back to rack walks for me. We'll see how glenn did later.

Floor Handstands/ free kick up
5 sets of 10 seconds





Finally don't need a spot on these and I feel confident in my position and hand,wrist and shoulder strength not to have to pirouette out.


datsit.
Sisu/Never Quit

Heavy one arm swings

Decided to do snatches after one arms today as I wanted to go heavy and surely didn't need to pre fatigue myself first. The 32 kg was never light for me but at one time, back in summer of 2007 I did 400 reps in sets of 10/10 with it. That's a lot of volume and is my benchmark for how my one arm swing training is coming along.This is a video of part of that workout. Comparing 5 years ago with today makes me happy. My swing has held it's ground, at least in terms of strength and form if not volume. I do notice my 2007 swing was faster, more powerful but not by much and my right arm extension on the backswing is very limited.
It was my right shoulder that was hurting at the time. I played both videos simultaneously, it's very interesting( at least to me) to watch them at the same time and note the similarities and differences.I do need a more vigorous hike pass now though, will work on it.


To be fair though at the time all I was doing was swing training as my shoulder was jacked and I couldn't snatch or press. So I concentrated on the swing. Three days a week of one arm swings! Heavy medium and light. It did pay off

Felt the best I have felt physically in the last two weeks today for  no damn good reason. Shoulder was in place, knee tracked and didn't feel spasmed, slept well. Hey, I'll take it.

edit: after watching this video a few times I remember the technique I was using; pretty much the same lumbo pelvic rhythm idea I'm using now BUT squatting down a bit first, before the leaning(which triggers the hinge for me). That's why I have more knee flexion in the 2007 video, I was lowering first Then hinging. Remember it clearly now.

Of course I have no idea why I abandoned that technique but I will have to play with it a bit again..

One arm swings
16 kg x 10/10 x 3 
20 kg x5/5
24 kg x 5/5
28 kg x5/5


32 kg x 5/5
         x 6/6
         x7/7
         x8/8
         x9/9
         x10/10
90 reps 
6570 lbs

everything felt solid,balance strength, grip hip position wind. nice.


Snatch
16 kg x 10/10/10/10
40 reps

perfectly little finisher and it was easy.

Floor Handstands
5 sets of 8-10 sec holds free kick up no wall.. glenn spotted but I nailed almost everyone. nfelt light on my hands and solid.

DB Kickbacks
15 lb db x 15 reps x 4 sets

tried band extensions but my shoulder didn't like them. just wanted some blood back there.

datsit.


Sisu/Never Quit.

Sunday stretchout

Woke up feeling great this morning; the best my joints have felt in a long time. For once nothing was talking to me and that was even better news considering my training yesterday. But I've been up for 6 hours or so and I started to feel a bit of DOMS settling in and I knew it was the perfect time to stretch and mobilize.

So:Lower body series first

1) back bend over stab ball; 4 min
2) foam roller; 3 min
3) Brettzell, two ways 5 min
4) Hamstring strap series : 5 min this is essential I now realize as they all are but this is a key
5) Straddle sits: all directions toes point and flex: 3 min
6) up dog with toes dorsi flexed 3 minutes
7)down dog : 4 minutes ( another essential one for my knee and back)
8) thai squat ( various foot widths) 4 minutes
9) side splits on floor; 2-3 min
10) side splits on back hips against wall 2 min ( love this one)
11) kneeling hip flexor stretch
12) Calf stretch toes on wall

thats it,lol. now onto the upper body after a short break. body already feels better. This work opens up the tightness better than anything, I just have to re direct my discipline back here again. I will.

Snatches and Deads( again)

It looks like the high rep sets, and not the dead were responsible for my unusual left leg pain so I decided to put the deads back in again.
This was a pain week from hell and for some reason I didn't get a day off of some kind of tweak or spasm or basic body pain all week. Until this morning, when for no good reason things let up. My fibula went back into place so my ankle and knee worked better( well, without cramping anyway) and my levator scapula, which woke me up at 12 midnight last night to be stretched, let go and let me train

It's just so weird as it seems that there is only one pain, but it moves around the body,; and as I try to catch it and  get rid of it it just runs a tail end.. Whack a mole indeed. I push it down here and it pops up there. No reason solid reason or logic to when or where either.

Great.

My legs felt better yesterday, but my shoulder(s) were talking to me as was my grip( from the high volume clubs) and I just felt beat up. This week has to be medium as next week, the week before the Cert is a light, download week. Definitely felt like I was not adapting to the workload and then I woke up and it seemed I had.

Not full of vim and vigor but not jacked up either. So strange. The plan was to start slow and see how I felt. I wasn't married to the 24 kg today either.I know I need to slow it down and recover more.

7-7:45 stretchout

back on board with this, which I know I have been neglecting of late. Putting in some time but not with the priority and concentration it needs and it requires to really square me as much as possible. It's insidious, the asymmetry. You really have to get enough done so that you are not moving in that twisted direction because all those little tweaks add up to one big one once and then you're out of real training for awhile, stuck on real rehab patrol and that is no fun.

As I said before but now have to really do, is to put my flexibility and mobility training AT THE TOP OF MY DAYS PRIORITIES . If I don't my kettlebell and bodyweight training will  come to stall or a halt.

My ability to keep myself as square plumb and neutral as possible is what allows me to train. At all.

And yes it is boring and repetitive and tedious but so is brushing and flossing. Be neglectful of those and see what happens. Same with flex and mob work. It's a necessity. Especially for me and I know it.

AS with kbs it's about the basics and I know mine, just have to get them done first thing, asap.

One arm swing 

16 kg x 5/5/5/x 3

Snatches

16 kg x5/5x2

20 kg x 4/4

24 kg x 5/5

         x6/6

         x7/7

         x8/8

         x9/9

70 reps

3710 lbs

When I started I figured I would do my reset 5x5/5 workout but it felt ok so I went up. 70 reps is a good back off place. Groove felt pretty good but not perfect. Left shoulder, while 95% better than last night was not perfect.Decent workload all things considered.

Glenn must have been feeling better than me and killed it on his last set of 5 x10/10/5/5 with this pr.

It's hard to remember the Glenn that started training kbs just 8 months ago and was dying with 16 kg one arm swings and could barely move. He will pass the RKC Snatch test standard, I have no doubt and even with his extensive training and competition background he's getting into a condition he's never felt before. 

Kbs bring people back from the dead., no lie.

And this week I really realized the importance of legs that can lift and carry, shoulders and arms that can pull and push things,a back that is stable and able to bend and twist with no pain and the joy of energy, of extra energy to work hard and long and do it again and again and again. Because that's what everyday life requires.

Yes one has to be strong enough to lift the heavy things that need to be lifted every so often but its more about the little things that have to be lifted all the time that really make up the bulk of our life work as well as the ability to be able to stand walk and move for hours on end without fatigue.To not need a chair and be comfortable squatting, sitting on the floor or kneeling easily for your rest position.

And, most important, to not be in pain, and if so, have a strategy to get out of it. Being able to perform basic maintenance on oneself , as Mr Starrett's motto goes.

" A back of iron and legs that never quit."

Still my goal.

So onto deadlifts

135 x3 x 2

179 x 2

201 x 2

220 x 4 singles

these went great. Should have taken video but my form was more basic and I tried to think about it less and feel it more.Set my grip a bit wider( still double overgrip no hook) about 1/2 inch off the smooth, locked into the lats then pushed my knees more forward and used legs off the ground then hip extension.

Pretty much and OL clean grip deadlift. Felt good

Two hand clubbell arm casts

25 lbs x 10/10 x2

Shield cast

25 lbs x 10/10

tired now. want food:))

datsit.

Sisu/Never Quit

Reps.

It struck me today, after we did  140 reps in the clubbell swipes in sets of 10-15 reps, that perhaps three days focusing on high reps might be too much. I am seriously sore! From stem to stern, in a good way( except for my left knee, as usual) but stiff and sore

But I also realized that I might actually adapt to this workload-eventually, perhaps- and that if I wanted to really bump up my strength endurance for the snatch test goal that this might be a good path. Especially since the clubs are more natural to me and stress out the joints even less than the kbs do.

We'll see,but now I realize that it might not have been the deadlifts that made me so freakin' sore but the high rep snatches instead- even though they felt so easy.All I know is that my left leg was not happy and I walk funny enough already.

( my new pain balls on the right.batting machine balls.supposed to be softer than lacrosse ball but I don't think so. Just larger :)) I know they will be getting lots of use)

Two clubbell swipes
15 lbs x 10, 15, 20, 25
          x 10,15,20, 15
130 reps
3900 lbs

these were easy and hard at the same time. trying to keep things easy and low key but the reps definitely felt like they added up. The grip stress is different than kbs but serious as well. perhaps more serious than kbs as the thumb is heavily involved where with the kbs it is not. you could swing kbs with a false grip to a certain extent if you wanted.

P bar Handstands
MUCH harder than I expected and it took me 2-4 tries to get all the way overhead for the first 3-4 sets before I settled down. Shoulders( muscular/ upper back ) were also saying hi at the top of the handstand, sore for the first 3 sets than relaxing.
6 sets of 5-10 seconds

Rack Walks
200 feet per arm x 4 laps
100 feet per arm switch x 1
1000 feet

these actually were feeling great. shoulder was staying quite and knee and gait were the best they have been all day.

We'll see how this plays out, not sure at all but it's fun for now:))

datsit.
Sisu/NeverQuit

Another day at the office

Some times their are no epiphanies, sometimes it's just work.
Today was one of those days and that's just fine. In fact it was great.

Of course my left leg didn't stop aching until about 10 am today but then it did, just all of a sudden and I knew the workout wouldn't be as hard as I thought it would be when I got up at 4am and my leg and knee were still sore from Saturday's whatever  I did. Wouldn't stretch out, thump out or roll out.

Trying to square my body out is like a whack a mole project, smack it down in one place and it just pops out somewhere else.

But it popped out square just in time for training, which is what counts.First day doing light snatches on tuesday and it went easily, AFTER my ten minute scalding hot bath to try to warm up. For California it's been too damn cold for this old body. The Russian passive warmup works great though.

One arm swings
16 kg x 5/5/5 x3


Snatches
16 kg x5/5
16 kg  x20/20/10/10
          x 10/10/10/10 
these went easy, breathing VERY moderate until last 10 in the first set and the whole time the last.

One arm swings
24 kg  x8/8 x 3
28 kg x 5/5
         x7/7    
         x10/10



these were surprisingly hard after those snatches. back was a bit tired as was whole body :)) I can see in the video my right shoulder was too high, didn't feel that way in the set. Not sure if the next technique has something to do with that or fatigue. have to video the lighter sets to see next week.

Also have to alternate which exercise goes first. if I do snatches first every workout it'll take alot out of the swings, which is my strength work and needs to progress as well.One the days I swing first I will probably only do one high rep snatch set with the 16 or the 20 kg.

it might look like this:


Saturday
24 kg snatch: working up to sets/reps of 
20/20
15/15
10/10
5/5


 Tuesdays
week one
one arm swing : heavy loads and progressive 5's-10s
16 kg snatch : one set max reps 80 % effort

 week two:
20 kg snatch : working up to one set of 100
( first goal= 50, then 60, 80 then 100 rep set)
one arm swings: medium weights for moderate to high reps

Floor Handstands and ring extensions
4 sets of each. Handstands felt better than ever with Glenn giving me just a light tap spot as I did then free of the wall.

Ring work was 4 sets of 10-12

datsit.
Sisu/NeverQuit

Towards the snatch test

After Thursday's great success I wondered how today would go. I felt too good so I got worried, :)) I know I needed to back off a bit but wasn't sure how. Need to get my 100 reps in but in what combination?

I settled on 5/5/ 3/3/. that would keep the volume of reps per set up to where it was last week but lower the intensity(only 5 reps per hand is easier than 10).Shoulder felt good. legs finally felt recovered and back was mobile as well. Now I'm really suspicious :))

Little did I know the problem child would be the DL not the snatch.

stretchout 7 -7:45 AM
the Basic Seven first:


1) Back bend over stability ball
2) Foam roller
3) Brettzell with straight leg
4) Strap Stretch/ hammies
5) Up Dog
6) Down Dog
7) Thai squat

these are my first crucial seven stretches I must do first every day.There are others that are great to include but these set me up for my workout and my work day.
After those  are:

8) Kneeling Hip flexor stretch with toe dorso flexion
9) Overhead stick stretch
10) Behind Back stick stretch
11) Straddle stretch on floor
12) Pike stretch on floor
13) Overhead hand from bar
14) Hip opening squat stretch
15) Wall toe/ foot/calf stretch


that's my 45- 60 minute stretch routine in various permutations; given whatever is tightness that day and yelling at me the most :))

8 am
One arm swing warmup 16 kg x 5/5/5 x3

Snatch
16 kg x 5/5 x2
20 kg x 4/4


24 kg x 5/5/3/3 x 5
         x 10/10 x 1

100 reps

Over all went fine although my left shoulder took awhile to warmup out of the blue and my downstroke on left was sloppy for a few sets, then it settled in. At a whole 'nother level with my snatch endurance training these days for no good reason. But I'll take it.


Deadlifts
135 x3 
      x 2
185 x1
220 x 1 x 5


I'm taking these out of the program again. Slightly tweaked my left adductor on a perfectly solid ,easy rep.This just shows me I still don't do well with locked in bi lateral movements, be it the two hand swing or a barbell lift. It sucks but I don't have a choice. No need hurting myself trying to get stronger to avoid hurting myself :))

The  single KB still reigns supreme for me; being so asymmetrical it gives me the greatest latitude to adjust, bio mechanically and not tweak.

Band Rear delts s/s Pbar handstands
4 x 15 reps and 10 seconds.

HS felt very solid today. Much more work on this movement to come. taking out kb presses as well and putting in Handstand practice as it's own first movement on Thursdays. These don't hurt me I do them well and they need way more work for me to improve.

New(est) Schedule:


Saturday:
24 kg Snatch
Two hand Clubbells
P Bar handstands
Band Rear Delt


Tuesday
16 or 20 kg Snatch test work
One arm swings
Floor handstands
Ring Tri extensions


Thursday
Handstands ( floor and Pbar)
2 CB swipes
KB walks( racks and farmers, one or two bells)
BodyBlade laterals


datsit.
Sisu/Never Quit

1st 100 continuous snatches/ 16 kg

When I did my RKC the snatch test was a one hand switch test. I weighed in one pound heavy ( 166) and had to do 28/28 reps with the 24 kg. I had trained for 25/25 and barely could hold on to that.My technique was newly learned and I was arm strong and pulled too much. I also had/have big forearms that pump up like crazy.

Lets just say I wasn't a fan of this GS style test where grip endurance was the limiting factor. It took me five tries( three slips of the grip over the weekend and one success where the video camera "didn't work" . I got it on the fifth try.

Then I did 80 reps with the 24 when we were coming up with the numbers for this current version of the RKC snatch test and 80 was what we thought it would be, for a guy my weight ( not age) but then it got bumped to 100 reps for everybody.

When I did the 80 reps I did 20 reps in 40 seconds , put the bell down, rested 20 seconds ( which soon turned to 10 as I fatigued). I never did more anything over that 56 reps continuously and didn't want to.

ANd as a Master ( in age) I COULD use the 20 kg for my test but I don't want to. I want to be able to pass the snatch test with the 24 EASILY pretty much all the time . I can't think of a better barometer of my strength, endurance, cardio fitness, mental toughness  and power.
BUt I hate the damn thing. Have hated it because I really didn't have the right groove for me. I think I do now.

I want to be able to, eventually, do the 24 kg snatch test as strongly as I did the above with the 16. This was a big breakthrough for me, finding( re finding) my groove.It never made sense to me why I could reps so easily with the clubs but not the bells. Now I know; I had my right groove with the cbs but not my swing and snatch. Not really.

Till now.

Glenn couldn't make it today so we were supposed to go light and easy but I just had this idea in my head to just do our weekly 100 reps in one set. I wouldn't have been opposed to stopping early if it was hard. I know we are supposed to be backing off.
last weeks  two high rep sets were easy and I knew today would be too.

One arm swing warmup

16kg x5/5/5 x3


Snatch
16 kg
20/20
15/15
10/10
10 right


continuous

handstand practice


11 sets of HS
5 sets tap off against wall
6 sets free kickup from 5-10 second

these went great and I'm think of replacing my press workout with handstand practice.

Rack Walks
16 kg
2 400 ft set 200 r 200  continuous
1 200 ft set r & l


1200 ft total

bodyblade laterals
Ring tri extensions: 3 supersets


datsit.
Sisu/NeverQuit

Lessons from my bench press

When I was a bodybuilder I could barbell bench press 275 for 2-3 reps, on a good day. Most time I could only use 225 for 5s and I rarely did it as it 1) killed my shoulders( even the "good" one) and 2) did nothing for my pecs, which was the muscle I was using it to train.

At the same time I could incline db press 140's for 4 reps strongly and without pain.My incline barbell press was way stronger than my flat bench and didn't cause pain. The difference was on the inclines I could get my chest up( arch) retract my shoulder blades into the sockets and 'pack the shoulders'.

I didn't analyze it then as I didn't care what exercises I used, I just wanted chest development.

But when I became a powerlifter I was stuck with the bench as it was one of the three lifts of the total, which determined the best lifter.Just like All Around in gymnastics. You're only as good as your weakest event, so I had to get better at the bench.

Luckily I discovered Louie Simmons and WSB and the idea of the vertical forearm in the bench. Lowing the bar with a totally vertical forearm meant the barbell came to rest about 2 inches below my sternum, not on the top of the pecs as the bodybuilders did.

To my surprise this didn't hurt my shoulders in the least and Louie's admonition to not press up , but to push away from the bar as you "shoved " it made a huge difference in power AND strength.

With this technique I benched 435 at 181( with a bench shirt) and did 490 in the gym. I regularly used 400+ lbs in various "special exercises"  in our weekly max effort workouts on  1,2 and 3 board close grip presses, barbell inclines, floor presses and declines. So I know if I got the shoulder in the right position it would be strong. Just a bit off, nothing. Except Pain. It dawned on me this weekend that I should try to emulate the same "feel" I had benching in my Kb pressing. Forget about the "right" way to do it and find the "strong" way, for ME. So far so good.It is, however,entirely different than what I have been doing so it will take some time.

My press has sucked of late and I have to find the answer so today I played around with mimicing the  vertical forearm position I used in my bench press. In RKC one is supposed to keep the forearm vertical but  once I lay the lower arm across the chest I lose it.

I focus on pressing back into that position but it hasn't worked of late and it makes my shoulder make weird noises. Then it aches. not good.

In my rack walks I discovered that holding the elbow lower resulted in far less "clunks" and seemed more stable. So I tried using that as the starting position of the press today and it worked brilliantly.No adjustments in the shoulder at all and I got a great vertical forearm throughout.

As usual my form doesn't look like "the" form but it's the best I got.

One arm swing warmup
16 kg x5/5/5 x3


Mil Press
16 kg x5/5 x2
20 kg x5/5 x 5


One arm swings
24 kg x 10/10 x 5


Two Hand CB arm cast 
25 x 10/10 x 3


Triceps band extension
black x 15 x 3

definitely feeling beat up and tired so this was a much needed back off workout. Left feeling like I didn't do enough which is perfect:)) Need to do more handstands though.

datsit.
Sisu/NeverQuit

Chuck Volgelpohl

Has there ever been a more intense powerlifter? Vogelpohl has and did personify the powerlifter's Red Line as well as was the embodiment of Westside Barbell Method. Extreme is who they are and Chuck is at the top of that list.

Snatches and Deads/ stepping back

So I don't fall off. It's been a great ramp up of late but I know I need to back off both the volume and intensity a little and rebuild. Especially when it seems ALL of my lifts are taking off, which is rare.

SO I decided to do sets of 7's in the snatches today and I had thought about 8 sets, or 112 total reps, until I got to set 4 and then realized it was one set too much.7 sets would be good enough although my form felt solid and strong. I also made faster jumps in my warmup, a sure sign of confidence in the techniques and how my overall body feels.

7-8 am stretchout

the left shoulder, thank g-d has been holding in place very well since I discovered that oh so simple forearm/hand stretch that seems like a direct link to my biceps tendon,labrum and sterno/clavicula joint. If I keep that as open as possible, with the lacrosse ball and that internally rotated straight arm stretch,it's been holding. will take that. All the other basics this AM, back over ball, bretzell, up and down dog, sumo squat, quad stretch and lots of calf torture with the rumble roller and pain  ball

Snatch
one arm swing  16 kg x5/5/5 x 3 sets


snatch
16 kg x5/5
20 kg x 4/4


24 kg x 7/7 x 6 sets
         x 10/10 x 1 sets
102 reps.

the 7's were easy and I wanted to keep in touch with 10's :)) Felt totally safe.

Barbell Deadlift




I definitely wanted to cut the volume here but didn't want to do NO work so I worked up to a decently heavy single. New PR too. Nice. once I hit 315 I can buy myself those York Legacy plates :))

135 x3 x 2
185 x2
205 x1
230 x1
250x1 PR
270x1 PR

Played around a bit with form trying to get the same hip/back angle as I do on the swing. Didn't really get it to the end when Glenn and I did a dissection of the position and it looks like I should bring my feet in even closer to get the left knee under the hip.

BUT the weights went up like nothing and felt like nothing. very happy with this

Band Rear Delts
4 x12 blue band ( thicker)


Scap Pullups
3 x 5

just checking how my shoulder is hanging from a bar. not bad but not perfect either.:))

Datsit.
Sisu/Never Quit

When hard is easy; the good groove.

Today was a good training day, capping off just about four weeks of great training, leading to something I haven't felt in forever: a peak.It's something I've always said, you know you are in shape when you are doing more work than ever, or lately, and it feels easy.Almost too easy. Not enough.
Then you are getting somewhere.

When you do a PR and it feels like there's more left in the tank. When you do the hardest workouts you've done in a long time and there's more in the tank. Of course,one shouldn't be greedy and the next step off of a peak is always down it's SO nice to feel strong and fit again. So nice.

And this is in no small part to my newest training partner Glenn. It's great to have Nick train so hard on Saturdays but having Glenn arrive early and raring to go on the harder weekday sessions that I have to do after work in gold. And man has he gotten in shape fast!He feels it and the synergy between both of us is making each better.

Of course it's not been all easy and my left shoulder was definitely "out" after Tuesdays press day. I felt it ratchet a few times and from Tuesday night til this morning.The last few months have been really frustrating with this shoulder, especially after FINALLY getting my right shoulder squared away.:((

But I had a 6 am cancel so I spend one hour working every single aspect of that shoulder and releasing everything I could
Lacrosse ball on pec minor,lat,teres major, rhomboids,levator scap,briachialis, pronator teres etc, etc etc.
then overhead stretching bar hangs overheads on TRX band distraction etc.

But it wasn't until mid day when I was just doing a simple hand against the wall( out to the side in the frontal plane) that I really felt how stinking tight my flexor digitorum profundis was and how really it just released the entire shoulder!~ Bang! ALL the tightness in my pec levator trap , etc was gone!

The shoulder was instantly pain free, with solid ROM and no ache at all! Crazy! It WAS subluxed ;held out by my stinking big ass forearms! I knew it was somewhere in there but didn't know exactly what trigger to pull, Just hope it stays!
Now onto some snatches and hoping my swing and snatch groove would still be there!



These last two snatch workouts have been the best my snatch form has ever felt. About freakin time but better late than never :))

2 pm Snatch
One arm swing warmup
16 kg x5/5/5 x 3


16kg x 20/20/10/10
        x 15/15/10/10
110 reps.

this was so easy it felt crazy. Even light snatches have never felt easy for reps because my groove was wrong. It is right now and for ONCE I can really feel exactly what I am supposed to do at every step of this move, as well as the swing. I can finally feel my hips working the way they are supposed to and, most importantly, I can feel the "bottom" of the lift and I can hit it.

I never had that in the squat because of my knee  and I knew it existed in the swing and snatch( Tracy hits the bottom better than anyone I know) but I just couldn't find it.

In gymnastics we use to say "if you can't swing it, muscle it" so I did . Now I can swing it . much easier.

I can now see how I will be able to finally master the snatch test with the man's bell without it being my top end. Most excellent. Not tomorrow but soon.


Swipes
15 lbs CB x10
                x12
                x14
                x16
                x18
                 x20
90 reps
even these were easy as pie. same groove here. Really understanding and recognizing my lumbar pelvic rhythm and USING it makes all the difference

Rack walks
16 kg x 200 feet per arm 800 feet.

these were easy and should have done more but it was enough. kept the left arm lower in the rack and didn't have a single " clunk" the whole time. perhaps this will fix my press. holding it high doesn't help.

Bodyblade laterals

3 x10/10  got this back in the garage . I need this thing and have slacked on it of late. much nicer on the shoulder joint but still really trains the side delts and supraspinitus,

Datsit! We be peaked and now we back of and re build again! very cool. THIS is what I've trained for all my life, THIS feeling, This zone. It's been hiding itself from me lately but I am one patient man, I knew I would get it again one day and that day is today.:))

Sisu/Never Quit!