"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Ah, back to normal. Amazing what consistency in my training and life does for everything :)) A relatively easy day. 20 kg snatches in low reps, sets of 8/8. But the groove was solid the power was good and everything felt right.
30 min Am Stretchout 8 am Snatches 16 kg x 5/5 x 2 20 kg x 8/8 x 10 sets 160 reps 7040 lbs
easy breezy :)) great to really just focus on one rep at a time. and being fast and powerful Tried to link up the punch through at the top with more rooting through the ground and it helped a lot
One arm swings 28 kg x 8/8 x 4 sets
just testing out the new Rogue 28 kg bell and the new Eleiko "Grippy" chalk. Both were great. The rogue bell DOES have a slightly wider window between the handle and the bell itself making for a minor difference in feel but nothing at all , really. GREAT handle and finish. Lightly textured and smooth at the same time. I know that doesn't make sense but that was the impression. No seams too and that is awesome. Probably have to get a 24 kg too for snatches. The handle held chalk very well,especially for right out of the box. Love this new brand .
The new Eleiko chalk was good but not great. A much finer feel to the powder, much less "thick" than the Metolious or the Ivanko. Good stuff but the Metolius will do just fine in lieu of the Ivanko in the future. Have 8 blocks of the Eleiko grippy coming in so I am more than set for awhile :))
Two hand Arm Casts 25 lbs x 10/10 35 lbs x 8/8 45 lbs x 5/5!
these felt strong!
Pushups on single bar 12, 12, 10!! all three personal bests of late. No shoulder issues at all. Nice
Supersetted with Scapula Pullups 3 sets of 6's
these felt great to do again. Really pulled with an arched back, head up legs back. Completely NON tactical style, which my body will tolerate it seems. Major Rule: go with what works regardless of what it looks like, or if anybody else will understand WHY you are doing it. I will work these up to chin to bar not not above for awhile; another idiosyncracy for my shoulders.
I need more mid back work to balance out the pec work,back to the 24 kg snatches next week.
One nice thing about not having been able to do two hand swings all these years is that almost every workout I do is a personal record of some kind:) This one, however, was a real one with the last pr being 150 reps in sets of 10 a few months ago. This was easier too and definitely could have done more.
Can't believe how much I love doing two hand and double bell swing workouts these days. I always thought I would like them if I could do them, reminding me SO much of power squats and good mornings but I never got to train them. Making up for lost time now.
Pretty beat tired today too. For some reason I woke up way too many times last night and started the day tired. 7 hours later I was beat and hungry and it was time to train. Oh well, one of those days when you don't think you just go or you'll lay down and not get back up.
And, not surprisingly it was a strong workout. It almost always works that way; another reason I don't stress about starting a training session when things aren't right. Those have been some of my best session.
6:30 am 1/2 stretchout
10-11am full stretchout
Two hand swings 16 kg x 10 20 kg x 10 24 kg x 10 28 kg x 10 32 kg x 10 x 20 sets 200 reps 14,000 lbs - Nice!
These were pretty fast paced too, with just Glenn and I going back and forth.Surprisingly easy and strong.
Snatch holds 18 kg x 40 sec 20 kg x 40 sec 24 kg x 40 sec
overhead position best ever. Coming along very very well. getting a great stretch this AM helped a lot too.
Single bell press practice 16 kg x 5/5 x2 18 kg x 3/3 x 2
just playing with the start. thinking 'standing bench press' and really working on pushing away from the bell
rack walks 16 kg x 200 ft x 4 laps : 800 ft total
now the fatigue is catching up :))
bblade laterals 3 x 10/10 Floor Pushups 3 x 6,7,8 these felt great . no pain or instability at all.
Going with the strength over volume theme I thought I was ready to do some double bell complexes. All this double stuff is so new to me but doing 5 reps of swings then cleans seemed much better than sets of 10 in the swing.
I thought momentarily about adding in double presses right from the start but thought I had better do them separately to see if I even COULD do them without jacking something up. They all went well and next week I will put them together
Full stretchout this am done in 2 part 5:30 am -6 then 7- 7:30 am
shoulders tight from saturday's handstand pushups so extra lacrosse ball work there
Double swings 2 14's x 10 x 2 2 16's x 10 x 2 2 20's x 5 + 5 double cleans x 2 2 24's x 5 + 5 double cleans x 5 sets
these went well but were no joke at the end. Definitely a tough combo, adding in the presses will be even harder. perhaps I will make it a chain instead of a complex( 1 swing+ 1 clean+ 1 press+ 1 chain)
we'll see.
Double press 2 16's x 5 x 2 2 20's x 5 x 2 2 24's x 3 x3
Did these MY way. Tired of fighting my t spine and shoulder restriction when if I press like this:
it works well. I'm strong, I can lockout better than any other way, it doesn't hurt my shoulders and , I'm strong :)
Instead of constantly fighting this arch of mine( which I cultivated for years as a bodybuilder and powerlifter) which took over from my gymnasts hollow position I need to embrace it. Just like I could only bench press one specific way that fit my body and orthopedic considerations, It seems I can overhead press only one way too: arch my back, get my head out of the way and press straight up.
It ain't standard issue but then neither is this body :) This is definitely a groove I can work with. I need to push away from the weights just as I did in the bench. In fact I need to think of this as a standing bench press. Again, I need to embrace this super arch of mine and use it as well as continuing to keep gaining shoulder ROM and mobility.
There are modern hollow body handstands and old school, muscle beach handstands
Belt squats 48 kg x 20 x 4 sets
first set felt rough but they kept getting better. Still love this move. Need to add another set soon
I've done enough rep kb snatches. I know that 10-15 rep sets are not exactly high reps to the gs people but as a former ( reformed) powerlifter I believe in the Brett Jones saying "anything over 3 reps in cardio".
We've set a great foundation these last few months with the progress reps on Saturdays but doing reps over 7-8 lulls me into a too relaxed state and the power output on my snatches goes down. has to. I'm just trying to get the numbers not maximize the power and that bores me.
I've been too fixated with the snatch test and gearing my snatch training for that and you know what? I just don't care anymore. If I have to I'll take the snatch test anytime and gut out 100 reps but why center my training around it when I don't like the training, and, truth be told, it is the antithesis of hardstyle training.
The definition of hardstyle is " don't hold back" and that exactly what I tell people to do when I coach them for the snatch test:" calm down, slow down, pace yourself, use as little force and power as necessary to make each reps" Done with that.
I want to accelerate each rep, build the force and power of each rep. Not hold back.I would rather do 20 sets of 10 then 5 sets of 40, anyday. So we changed things. The way it was looking the goal was nothing but high reps: sets of 20/20 with the 20 kg, 15/15 with the 22 and 10/10 with the 24.
Nah.
Back to strength. Ladders. Sets of 5,6,7 were the order of the day today with my medium weight the 24. Next week, since I'm not allowed to snatch above the 24 I will do one arm swing in sets of 5 with the 28, 32 36 or 40kg. Then back to the 20kg for ladders of 8,9, 10. My only homage to reps.
Snatches 16 kg x 5/5 x 2 20 kg x 4/4 24 kg x 5,6,7 x 4 rounds 144 reps 7632
the goal will be 6 rounds of this, then recycle. For now. It sure felt good to be concentrating on powering out each rep rather than holding back and pacing.
Two hand clubbell shield cast 20 lbs x 10/10 25 lbs x 10/10 35 lbs x 5/5
these went well
Handstand pushups ( spotted) 4 sets of 3
these went better than expected as well. they are in the pushup rotation so I'm not worried about the spot. It's for shoulder and upper back work not the hs specfically.haven't been upside down in awhile and it felt strong.
back to normal finally.:)
I got a request this morning for an explanation of what I do when I write down in my blog " morning stretchout'. I've gone over my "rifga" ( rifs' yoga) before a few times but it's time for an update. This is perhaps the most important thing I do in training.
Scratch that.
Its IS the most important thing I do in training because without this any kind of weighted loading would be impossible. Training is my source but stretching out; my combination of self myofascial release ( SMR), stretching, mobility and stability work are the foundation. They allow the other stuff to go on.
I've come a long way. 5 years ago it was common for me to spend up towards 2 hours a day on a foal roller and with a clinical level massager trying to unkink the muscular knots that held my body captive in some SERIOUS asymmetry. This caused a lot of pain, everyday, allday and more important, wouldn't allow for anything that really resembled training. It was prety much just rehab rehab and some pre hab .
I started studying correctives and stability/ mobility work under Paul Chek in 1997 and this video clip, taken from the level 2 RKC in 2007 where I presented the tutorial that became "Restoring Lost Physical Function' was my explanation of my approach to foam roller work that evolved from Paul's course work.
This was( is )based on Vladimir Jandas( where Chek got it ) length tension relationship theories about how to deal with the issues that arise from the imbalance of tonic and phasic muscles. Think slow twitch and fast twitch.
The idea is to open up the tight tonic muscles FIRST, BEFORE you load. so that one approaches their training more symmetrical and balanced than before. Little by little you undo the knots, unkink the kinks, always looking to become square, plumb and neutral.
Usually the phasic,fast twitch muscles need activating, not releasing and once the tight side of the joint is released ( think hamstrings vs quads) the phasic muscles "turn on' pretty easily.
The hard part is unlocking those tight, facilitated, glued down, slow twitch red fiber muscles.
SO my morning stretchout is as much assessment as it is correctives. No one day is exactly the same as another as what I wake up with depends very much on what I did, or did not do, the day(s) before. Here's the deal
Morning stretchout:
1)Back bend over stability ball. I describe this technique here:
the idea here is to open up the front panel; the abs, diaphragm hip flexors and well as crack open my tight left knee and ankles. I also work the shoulders and lats here as well. This pretty much is always first in line. for most that sit more than anything else SOME kind of back bend is crucial . this is one of more than few backbends I do.
2) SMR on rumble roller. I start in a plank position and roll out the quads and hip flexors. then onto the sides for the IT bands. Then I sit on the roller and check the glutes and glutes tie ins. Then onto the hamstrings done individually. Then I sit on the floor with the roller in my lower back and so small extensions over the roller, trying to arch over it and create extension on the spine.
I work one segment for 4-5 reps them move up 3-4 times until I reach the next. I just put the roller under my neck as I would a pillow and roll that side to side to see if there's anything tight.
Then onto the lats putting the roller under the armpits and work there on the lat and teres. Yummy stuff almost always shows up. Most peoples lats are seriously tight.
3)Single leg hamstring strap with jump stretch band. I lay on my back and loop the band over the ball of my foot using contract relax techniques to stretch the hammies. I cross the midline then abduct out to the side. I then loop the band over EACH toe and stretch the toes and the foot as I further stretch the hammies. BE VERY CAREFUL with this stretch as it's easy to tweak the toe capsules; but this has been vital for opening up my feet WHICH HAS REALLY HELPED MY KNEES.
4) Brettzell with hamstring stretch
I do this as much for my knee extension as I do my T spine rotation but it's a winner.
5) Upward dog I spend a lot of time here opening up the front panel hip flexors and diaphragm
6) Downward dog
I do these one at a time to stretch the hamstrings calves ankles and increase terminal knee extension in my left knee
7) Lower to quadraped
I drop down to four point stand with feet dorsiflexed mainly to stretch my ankles and knee. hold for 5-10 seconds
8) Horse stance vertical and extensions ( for lumbar stability) 9) Ipsilateral left arm left leg raise ( to activate right erectors/left glute and address scoliosis curve) 10) walk up to frog squat ( hands on floor feet by hands) 11) kneeling shoulder stretch : arms out in front, on knees , chest to floor 12) lacrosse ball hip rotator mobilization ( ball under glutes assess and address) 13) Kneeling SFG hip flexor stretch( with back foot in dorsiflexion) 14) Seated straddle stretch: stretch to right left center (occasionally work in straddle splits)
15)Overhead bar hang( toes on floor, heels 1.5 inches off the ground) Three grips : double overgrip, mixed grip, double undergrip
This has been VITAL for opening up my lats and shoulder as well as unloading the lumbar spine. These are daily as the lats get tight and stay tight very easily. especially on me.
16) Overhead stick stretches. here's a quick video tutorial on this very important drill
17) Stick slides for lower rhomboid mobilization
I do these either with or without the power rack. When you're beginning, using the rack as a guide is very useful to get the right line of force and JUST using the scapulae to move. Otherwise it's easy to use the elbow flexors too much
18) Behind back stick stretch Shoulder extension is a much ignored ROM but one that is vital for healthy shoulder function. Those with tight shoulders and T spines tend to overfocus on shoulder flexion but this is just as important.
19) Pec and first rib mobilization with lacrosse ball. Got this from Kelly Starrett and I use it and variations of it everyday.
as well as putting the same taped lacrosse ball under the armpit to release the' used to be impossible to release yourself' sub scapularis.
20 ) Last but not least the Thai Squat. Since I can only squat down with a close stance to about 1/4 squat this ain't pretty but setting the torque in the ankle propery increase my passive ROM in my bad knee about 15 deg. when you only have 85 deg 15 more is a big deal
There it is folks . Pretty much my daily routine. If I do the entire thing it takes about 60 minutes. Many times I do lower body in the AM and upper body at night or many variations on the theme, always depending on what is talking to me at the moment.
As I wrote earlier, this work is the foundational work that ALLOWS for the "training". Sometimes I spend just moments on each aspect, just trying it to discern if that area needs any work. Sometimes I spend 15 minutes or more on one part , if it needs it.
Just another part in the process of getting better and stronger as I get older. Reclaiming more and more of what I used to have.
Glenn was out today and my last client canceled so I knew I better get right to it. No time to think about training alone and what I was going to do.' Don't think, just go' is one of my favorite mantras and today it was in full use.
My body snapped back pretty quickly late yesterday and today and I felt like I had finally adjusted to the time change as well as from jumping back into the deep end of the training pool. MY knee decided to behave for no known reason and the soreness and stiffness was almost all gone. Got in extra early again for mobilization and stretching out and that helped too.
It's been ten days, it shouldn't have taken so long but it did. This was a rough cert in more than a few ways because of the emotional aspect to it as well as the extra long days. I held up well but it was truly at the edge of my physical limitations. Which is cool. The gauge is set WAY far back from even last year and a galaxy away from 3 years ago.
I've always said that the true test of the dedicated , true athlete is their ability to train alone. If you can't train alone you really don't want it. It's definitely different, harder for sure,by far to summon the energy to break inertia, by yourself, the whole time set after set but it's vital to be able to do so. Otherwise you are trapped forever to training partners and other's schedules, motivation levels and desire.
When you do have a great partner it is magic and the synergy of two or more completely committed dedicated brothers can make things increase exponentially but even then you always have to be ready to go it alone.
Two hand swing 20 kg x 10 24 kg x 10 32 kg x 10 ( bigger jump) 40 kg x 10 now, alternate between 32 kg x 10 and 40 kg x 5 10 sets of 10 with 32 kg 20 sets of 5 with 40 kg 150 reps 7000 lbs with 32 kg 4400 lbs with 40 kg 11,400 total lbs
I had thought about doing 15 sets of 10 with the 40 but purposely kept the heavier weights reps lower to keep power higher.the 32 felt light
snatch holds 18 kg x 30 20 kg x 30 22 kg x 30 24 kg x 30
these were solid but I didn't want to go any longer :))
Windmills 12 kg x 3 x 5 reps left side only
haven't done these in years not bad at all.this is signficant ROM and stability progress for the left shoulder. Of course we'll see tomorrow if I broke anything :)
rack walks 2 400 ft walks 200 ft per arm with 16 kg 1 200 ft walk with right arm 100 ft total
first time I've done 400 ft continuous in awhile. not bad.
stretchout 15 minutes have to get in the habit of unloading the tissues right after training. floor work and roller/stick. also did check style Horse Stances and ipsilateral arm leg raises this morning to wake up my sleepy right erector and left glute.
and getting back into my legs and hips. It's incredible just how fast my hip strength disappears but it's reality and I have to deal with it.
I can do the movements but the power, well, lets say it went on a trip of it's own and is not fully convinced it needs to return.Plus I was sore as hell from the snatches Saturday. mainly in the arms but all over as well. Things will be back to normal next week but man, just a few days off and things go south fast
Got in extra early this AM to get a full stretchout and it helped. Upper body sore and achey but the lacrosse ball cracked open the grody tissues a bit
1 pm Double swings 2 14's x 10 x 2 2 16's x 8 x 2 2 20's x 8 2 22's x 8,9,10 x 3 rounds x 10 x 2 101 reps 9696 lbs (!)
forgot that I'm swinging 96 lbs ,lol. that adds up fast. It's interesting that this is the swing variation that allows me to keep my elbows straighter than all others, as I don't have to cross midline. They still weren't perfect( left, mainly) but today was off. Perhaps I should widen my stance in my one arm swing and snatch techniques to let the arm straighten more in the bottom. we'll play with that.
KB press Practice 16 kg x 5 20 kg x 4 24 kg x 2 x 3 sets
not feeling it here either with the soreness but just wanted to touch the weight
Belt squats 40 kg x 25 x 4 sets
these really helped 're set' the legs. Love em. took a few sets to get going but very solid at the end. time to stretchout.
I was a bit worried about today's workout after missing last weeks snatch session and not really getting back into my groove this week. I knew I would feel physically strong but not sure my body would cooperate. Just really didn't want to tweak or twinge anything today and it was 24 kg day for eight's.
We hit 200 reps with sevens last time so the reps got bumped. Welcome back :)
Sure enough the first few sets were all over the place as usual my lower body forgot what to do and my upper body wanted to take over.
It settled down by the 4th set but man I hate that feeling; strong enough to hurt myself. Just had to remain calm and focus on technique, which I did. The weight felt light but the first few sets things were 're setting' themselves and I had to be careful
It worked out well in the end but very glad that's over
Snatches 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 8/8 x 9 sets 144 reps 7632 lbs
not bad at all. my knee was malaligned yesterday all day at work and my right hip was funky too. It settle in but it still scared me. I will not forget what messing up mechanically with fast moving iron can do to me. Took mucho focus but I brought it back it. This is the main reason I hate missing workouts, takes way too little to throw things off.
One hand clubbell arm casts and shield cast ( alternate 1 rep arm cast 1 shield cast) 15 lbs x 10/10 x 20 sets x 20/20 x 1 set these felt great. Haven't done one arm cb work in forever. a good compliment. have to bring my 20's back into the gym
Great to be back at Stones with the guys as well and experience that "love" that only your crew can give you ,lol. They know what I'm talking about. And thanks to Joe Sarti for making this great shirt for me too. thanks man
Bar Pushups 3 sets of 12! reps
these felt great. time to push up the reps now.
Bodyblade laterals and band external rotators 3 sets of 10/10 datsit. Sisu/
nice to really train again!
Still in recovery mode from the weekend and the stupid daylight saving time change. Haven't made the time to get the full stretchout either so I was a bit tight going in. But the good news is that it looks like spring has sprung and the warm weather is joy for the joints. Didn't need a pre workout hot bat either.
Power swings were on the menu today and my favorite way to do these is to run the rack to the beast and then back down. It's amazing how light the bells feel after some heavy work
Power swings 18 kg x 5 20 kg x 5 24 kg x 5 28 kg x 5 32 kg x 5 36 kg x 5 40 kg x 5 44 kg x 5 48 kg x 5 x 2 44 x 5 40 x 5 36 x 5 32 x 5 28 x 5 24 x 10 85 reps
Snatch holds 18 kg x 40 sec 20 kg x 40 sec 24 kg x 40 sec 18 kg x 45 sec
these are getting better each time but are never easy on the right side. proper upper body mobs and body work will help a lot. will get this done after I finish this blog; too tight. KB press 16 kg x 5/5 18 kg x 4/4 20 kg x 3/3 24 kg x 2/2
just greasing the groove and playing with position. have to accept the pathway for the left is very different than the right. plus the right is still tighter. stronger but tighter.
sled drags 60 lbs x 800 feet 4 x 200ft walks
love these. need to bump volume to 1200 ft asap and then up the weight.really pump the arms and lean in a little, takes pressure off the knee
Getting closer. After four VERY full days of walking, teaching, demonstrating, coaching, standing and more and more walking I got back from an amazing experience, the first ever SFG level 1 Cert which I was honored to have been Deputy Chief for. I was tired for sure( up at 5( CST 3 am my time) and down at 11 pm every night with almost zero time for my usual mobility, MSR and yoga work. Didn't matter much. I could keep on ticking and was still going pretty strong carrying luggage back at 1 am this morning before snagging a few hours of sleep to get up at 5 and get to work again!
It didn't really help that it was daylight saving's time as well.
Macht Nichts.
Sleep, no sleep. Food, no food. I didn't care. I wanted to be able to adapt and overcome and I did. More sleep, recovery would have been more comfortable but I was ok. Way different than even last year. Getting stronger not weaker and that's all that matters.
I got to teach the clean, the squat ( first time ever! ) and give the inaugural lecture on "What is the SFG/" that I gave at Pavel's invitation for the first time in 2006, right after I became a Senior Instructor. Updated, of course:)
AND, I got my workout in today. Not the toughest ever but that's not the point. I used to have to take one or more workouts off after a cert just to be able to walk and go to work. Today was not bad at all.
My mind is getting stronger and that's the must important kind of strong there is.
One arm swings 16 kg x 5/5 x2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5/ x 10 100 reps 6300 lbs
easy. I did a lot of walking this weekend but only a little bell swinging and this felt great. I could have gone heavier but this was a smart load for today. KB Press practice 16 kg x 5/5/ 20 kg x 4/4 24 kg x 2/2 x 2 28 kg x 1/1 16 kg x 2/2
just working the new groove. felt solid. and left moved almost better than right!
Belt squats 40 kg x 20 x 4 sets 80 reps
I started doing this movement, sans weight, this weekend as recovery work. The tension on the quads helps unload the hammies. I need more reps though. 100 rep sets would work I think
bodyblade laterals 3 x 10/10 perfect datsit. Sisu/
The fact that I considered this workout to be a 'taper' workout before I go teach a 3 day course is a serious victory for me.In more than one way. It was not too long ago at all that I would skip my last workout before a cert and pray that I could get through the airport without my knee locking up on me, let along get through the whole weekend with minimal pain.
Now I pretty much have no fear of that. Not to say it will be "easy" nothing with this knee ever is; but I did the workout and it WAS easy and that is the other victory.
Fifteen sets of ten done "I go, you go" style with Glenn was basically a nothing load and that's amazing to me. That I considered doing twenty sets just to feel something is further proof. Glad I didn't though. I've got plenty of walking, standing, teaching and demonstrating to do these next four days and that will be my workout.
Actually that will be what my workouts are for: Life. To be better at life.
Two hand swings 16 kg x 10 x 2 20 kg x 10 24 kg x 10 28 kg x 10 x 15 sets 150 reps 9450 lbs Snatch Holds 18 kg x 35 sec 20 kg x 35 sec 24 kg x 35 sec 18 kg x 60 sec
these were the best they possibly ever have been. A slight side shift to the hip I am holding the weight on made it much more aligned stable and strong and my arm is closer to head the ever. Spent a lot of time today greasing the groove with overhead stretches and I felt it. Single bar pushups 10, 10, 8, 6
all paused . no clunking :))
datsit'. off to the first ever StrongFirst Certification! More Monday
I can't believe how much I love doing double bell swings these days. I never even considered them before as I couldn't do two handed swing and when I did practice them they always felt awkward. I couldn't find the sweet spot and therefore didn't have any power. No groove at all.
But since I widened my stance, let the bell swing lower before pushing them back they feel great. Strong, powerful and comfortable.It's so much about finding YOUR individual optimal groove for each movement.
Believe me, I'm not built like you, nor you me.:)
Since it's a cert week and we've been doing PR workout after PR workout and i did the 24's last week I thought I'd do with double 18's,until I realized I don't have them at Stones so I went with double 20's. What USED to be my heavy work.
Nice to actually make progress.
Easy peezy. I kept it at 8's to make it even easier.
Two kb swing 2 12' x 10 2 16's x 10 2 20s x 8 x 12 sets 96 reps 8448 ( that's a seriously decent workload for how easy it was)
KB press 14 kg x 3/3 16 kg x 3/3 20 kg x 2/2 24 kg x 2/2 x 2
Shoulders were seriously sore from Saturday's heavy arm casts and ring pushups but I wanted to practice the groove. It worked great. Imagined pushing bell up through my midline and the arc was perfect. No early turnout although the first two sets were with the comp bells and when I went to the 20 kg DD bell it spun out due to the different COM. Didn't expect that. The 24 kg was very easy with NO shoulder or groove issues. Happy happy joy joy :)
Glenn hit a killer 10 sets of 2/2 with 36 kg like nothing! amazing!
Belt squats 40 kg x 20 x 5 sets
Another easy one. Just wanted to stimulate a bit. Stretched out very well again this am and it definitely makes a difference. Time to really focus on my overhead ROM.It's mainly the pecs and lats that restrict and it's time to open that stuff up or real now.
Another PR day, this time with the 22 kg. We all got 200 reps( well 198) in sets of 9/9 completing another part of the cycle. Now, unfortunately we have to bump the reps up to 10/10 and drop the sets down and start the climb back up to 200 in the new rep scheme.
I could have gone OCD and did two more reps but I did 8 more than necessary last week so I let it go :)) Good practice.
And it wasn't that hard, just tedious. Mentally I was more focused but again, it's easy to lose myself in all the sets and reps and just cruise too much. I miss fives :)) Much more Hardstyle and I miss that. Now, almost all the rep schemes are 'high' reps closing in on tens and fifteens so I think it's time to throw another work scheme in the mix and have 4 progressive weights instead of 3.
The guys can snatch the 28 and I will do one arm swings or high pulls. Don't want to snatch over the 24 again but fine with the heavier swings. AND, this segment will NOT progress in reps. Always 5's. The volume with wave but not the reps. Strength work.
The higher you climb the farther you see and what you see depends on where you stand. From this vantage point I can see the need for this heavier loading. I didn't need it before. Adapt or go backwards.
Got a very solid stretch in this am, time to really get back into it again. It's vital and I won't let it go backwards any more. It is nice to feel so good without having to mobilize, stretch and do SMR but it's critical. It ALLOWS the loading.
It really is the Primary training, not the loading..
One arm swing warmups 16 kg x 5/5 x 3
Snatches 16 kg x 5/5 x 2 20 kg x 5/5 22kg x 9/9 x 11 198 reps 8712 lbs
chalked up the bell every set and no grip issues today. flow felt good, almost too methodical but that's what's necessary for lots of sets and reps. 24 kg snatches will go to 8/8 next week ( missing next saturday due to cert) but the week after it's on.
Very soon the 24kg will be for 10's and then I'll be ready. When 10 sets of 10/10 are no problem my base foundation work capacity will be where I want it. Don't need much more than that. Maintaining it will be plenty of good work
Snatch Goals : 200 reps in a few ways 20 kg x 20/20 x 5 sets =200 22 kg x 15/15 x 7 sets 210 reps 24 kg x 10/10 x 5 sets = 200
I have a ways to go, thank goodness :)) that looks like a TON of work.
Two hand arm casts 25 x 10/10 35 x 10/10 x 8/9 ( getting arm tired :)) 45 x 5/5 ( ties PR guess not that tired ) Ring Pushups ( feet on box) 3 sets of 6
these were fine as far as shoulder stability but my upper body was cooked! Good enough. Bodyblade laterals 1 x 10/10 Band laterals 1 x10/10
Power swings were on the schedule today but since I didn't get much in the way of volume in Monday, and I've been feeling tight enough I switched it to ballistic swings. We went up to the Beast last week so I chose a more moderate weight, the 32 kg.
Cool thing is is that used to be a BEAR for me to two hand swing for sets of five,No lie. My back was iffy and my form was nowhere to be found as I couldn't train the two hander so I had nothing but the basic form to go off of. And my individuation of any form is rarely close to SOP. :)) Just the way it is,
Haven't done over 10 reps in this if forever so I settled on a 10-20 rep ladder as the base.
Got fully stretched out today as I had two cancels and plenty of time on the roller, stretching and hanging. Really needed this too.
Two Hand Swings 16 kg x 10 20 kg x 10 24 kg x10 28 kg x 8 32 kg x 10, 12, 14, 16, 18 ,20,20, 20 130 reps 9100 lbs
Not bad at all and power stayed high on all the sets, even at the end. The higher rep sets showed me a few technical things I needed as well so that was worth it alone.I wasn't keeping my upper arm on the ribs long enough as I came out of the bottom and when I didn't I would hear some rattling around in my shoulder.
Keeping the arm glued better and a tad later hip snatch made the whole things much more seamless. Cardio was fine as well. Nice to see.
Snatch holds 18 kg x 35 20 kg x 35 24 kg x 35 18 kg x 60 sec
these went great! I took a lesson from the GS guys and shifted my weight to the leg that the weight was under and things lined up so well. Much easier to hold the weight as well as get a better fixation position overhead. Nice. These are really coming along.
Rack walks 18 kg x 1200 feet. 200 ft per sets
definitely heavier. we alternated between a comp bell and the DD bell and the comp bell seemed much heavier. we weighed it after and it was just .8 heavier but definitely seemed harder.Good sets though.
two days rest before another 200 rep snatch day with the 22 kg in sets of 9/9/ :))
I just don't quit much. I really don't. I've had to back off on my kb pressing for quite some time lately because of my left shoulder but ever since I've gotten my pushup pattern back it didn't make sense to me that I couldn't find a way to press without pain or destabilizing my left shoulder as well.
The fact that I can press 1/2 BW and more with my right side doesn't matter. I want to be as balanced as possible and my left side is the problem. Lately it's felt like it's a failure to find the groove that works more than anything anatomical in the shoulder.
It was this way when I benched press in powerlifting. If I had the right position I was VERY strong in the bench. Wrong position, lots of pain and weak weak weak.
SO I've been playing with the start position and I think I found something. Cleaning the weight in the usual way I have my arm across my pec, thumb towards the sternal clavicual joint. I've been trying, in the past to press OUT from there,( the way I used to press, strongly and without pain) initiating by pushing against the bell but that doesn't work any more. I just flare out and internally rotate too early and it's weak.
So I played with trying to press just straight up last week and that worked ok but wasn't 100%. Today I played with pressing almost across and up and it seemed to keep my forearm vertical longer,felt very strong, minimized internal rotation and ended up in a good finish position.
Here's the video. this is set 5 of 8
The nice thing is that both sides felt and looked pretty much the same. Something that I haven't been able to do in years.Even though I still had an angle on my forearm my upper arm went straight up. Did 8 sets of 2 easy with the 24 and NO shoulder issues at all. This has promise.
One arm swing warmup : 16 x 5/5 x3
KB Press 16 kg x 5/5 20 kg x 2/2 24 kg x 2 x 8 sets ( would have kept going but I need to do some swings too) Two KB Swings 2 16 x 10 2 20's x 10 2 24's x 10 x 3
These felt GREAT! Strong and easy. I only did 3 sets with the 24s but they were as solid as the 16's This is a great example of how tweaking one's groove can make ALL the difference. With my old groove this move felt slow, awkward, stiff and definitely NOT powerful. By following my body and going where the power production was best-despite how it 'looked'- made all the difference.
AS Pavel has said" do you want to swim or to understand hydrodynamics?" I want to be able to DO the skill first and understand it as best as possible second.
Belt squats 32 kg x 30 x 4 sets!!
30 reps sets were NO problem. the longer, easier breathing patterns has made all the difference. Alternated between no lock out reps and full lockouts. Nice to feel my quads work again. Don't tell Glenn but we are going to work up to 50 rep sets here.:))
Macht Nichts.
I knew this was going to be a good one and it was. Missed my snatch workout last week and didn't think it would affect me negatively and it didn't.Slept well, ate well, felt strong and ready to go,especially mentally.
I was planning on taking this steady and calmly and that's how it went. When it was time to start I actually mistook the 20 kg bell for the 16kg :) It looked small and that was a great sign. It felt light in the hands too and the first sets were very strong and easy. I was unusually warmed up early today but at five sets in, with three to go, I felt the slog coming on :)) But with Glenn and Joe's energetic help( everybody crushed this) it made it that much easier.
I had delusions of grandeur last night thinking I might do 6 sets of 13/13 and do 26 and 26 combining the last two sets but knew immediately after set three that wasn't happening. My 20 kg bell handles are the most worn of all my bells and the chalk I used did not help things. It just seemed slippery to me so I think I will sub out one of the newer models with a more tacky grip or just not use chalk.
NO hand issues at all.A sure sign my technique is ok
One arm swing warmup 16 kg x 5/5 x 3
Snatch 16 kg x 5/5 x2 20kg x 13/13 x 8 208 reps PR 9152 lbs Two Hand Shield Casts 25 x 10/10 35 x 10/8 35 x 10/10 these KILLED already dead forearms :))
Pushups to straight bar 2 x 10 HS pushup ( spotted) 1 x 5 easy peezy NO clunking at all on either the regular or HS pushup. Definitely want to work these back into the mix. datsit. dats enough ,lol Sisu/
In bodybuilding parlance running the rack means working your way up and then down the db rack, doing sets of whatever reps you choose with little rest between them. Nice way to get a lot of work in in a short amount of time.
I knew I wanted to go heavy today to prepare for Saturdays 200 rep snatch workout but didn't want to do too much volume.
When I got started I knew we would run the rack. It went well and energy was good. Two Hand Swings 16 kg x 10 20 kg x 10 24 kg x 10 28 kg x 10 32 kg x 10 36 kg x 10 40 kg x 10 44 kg x 10 48 kg x 10 x 2 44 kg x 10 40 kg x 10 36 kg x 10 32 kg x 10 28 kg x 10 24 kg x 20 150 reps ( 24 kg and above only)
these went very well and my new position is much more powerful. Compare it to the the last time I did 48 kg swings in December. Much more upright position, way less back swing and way less power in general. I don't look comfortable or strong here and I wasn't. My new groove is so much better; more fluid , faster and more powerful.
Snatch Holds 18 kg x 35 sec 20 kg x 35 sec 24 kg x 35 sec 18 kg x 45 sec
these are slowly getting better. I used to have one bad side and one good side. Now it's two mediocre sides. That's better, right? :)
Sled drags 60 lbs x 200 feet x 4 rounds 800 ft total
these were good but I still need to get more distance in
What a weekend in Salt Lake City at the StrongFirst Leadership meeting. Great stuff got done but despite getting a lot of walking in ( and it went great!) I did little else physically. Almost no stretching either but I didn't seem to suffer at all from it.
Walking and sitting on the floor more than chairs helped too but I was ready to get back to training and my schedule for the the next three weeks before I take off again for the first ever SFG cert in Houston in three weeks.
6 -7 am Full Rifga stretchout
Wow, haven't done this in awhile and my cancelled client allowed me the opportunity to really get things opened up. I worked the splits again for the second time this week and I think it's a mistake now. It must stretch a nerve in my left leg because it locked up pretty good right after that. I stopped playing around with these months back and now I think that was the reason. I just didn't help my knee extension as much as I wanted and it always seemed to bother something,
It's out then.
1:30 pm One arm swing warmup 16 kg x 5/5 x 3 KB Press 16 x 5/5 20 x 4/4 24 x 1/1 28 x 1/1 32 x 1 right 28 x 1 left x 2 sets 28 x 1 right 24 x 1 left x 2 sets
This was easy on both the right and the left up to the 28 but I didn't want to chance it on the 32 kg. Thats 44% of my BW today at 157 , The 36 would have gone I'm pretty sure and that's half my BW without any direct press training lately at all!
Just a few negatives done after my snatch holds once a week, pushups, although I do have years and years and years of press experience, that's for sure.Not going to train this at all but it's nice to make contact with it every once in a while. Going to add Handstand pushups back in soon and I think I will try the 36 kg next time I do this.
Two kb swings
2 16s x 10 2 20's x 10 x 9 sets 90 reps 7920 lbs
these went great, the groove was solid , bell speed high and not hard at all to produce a lot of good force. this is becoming one of my favorite swing variations. Never ever would have believed that :))
Belt squats 40 kg x 25 x 4 sets
these were very solid and helped to balance the tension out in my legs almost immediately. Medium stance and today I used a much more relaxed, endurance style breathing and that helped as well. I'm going for reps not max power so I don't need so much power breathing. Great quad work.
BB laterals SS band side raises 3 sets of 10/10 each
these feel great and balance the stress on the shoulder out very well.
Have to start thinking about Saturday's 200 rep snatch workout with 20 kg and 8 sets of 13/13. No problem :))
Still in light day mode and even though I've kicked the bronchitis I'm pretty tired.Long good days at work but they're still long. More stretch time but not enough and I was a bit sore in the legs today. Good thing I have to travel this weekend to Utah.:)
I was going to train Friday and just fit in the snatch workout but decided against it. Don't need to do 200 snatches in hi rep sets then sit on a plane for three hours and let the DOMS set in. I'll just get a full stretchout in instead( which I need WAY more) and start over on Monday.
The power swings were on the menu today and even though I felt beat up they moved well and I got a pr in total sets as well. It's so nice to have the Bulldog feel so light.
Power swings 16 kg x 5 20 kg x 5 24 kg x 5 28 kg x 5 32 kg x 5 40 kg x 5 x 12 sets 60 reps 5280 lbs
all the sets moved very fast and I stopped before the bell slowed down. coolness.
Snatch Holds 16 x 30 sec 20 x 40 sec 24 x 40 sec x 2
these were tough today.Everything just tired.
Sled drags 50 lbs x 800 feet
these were fine and I knew that less weight was better. Even this felt hard. More rest, more food. Soon
After an incredibly exciting weekend watching Tracy just shred her first time ever on a lifting platform ( Pr in the 16 kg 5 min snatch and went the full ten minutes in the 12 kg short cycle jerk, Pr as well :) I was pretty tired when I got to my workout today.
But it was perfect time for a light session and double 16 kg swings fit the bill.
Double swings: 2 14 kg x 10 x 2 2 16 kg x 10 x 15 sets 150 reps 10,500 lbs ( this seems to be my baseline work load in pounds)
SO easy. I can't believe how much I love two bell swings now. Never would have ever though I would take to it. But as soon as I REALLY widened my stance back to my power squat days AND let the bells drop down FIRST, before pushing them back it changed everything and they are most fun to do.
But this was boring in it's ease and I had to be careful to still really put out on each set. I think the new 'bottom' for this move will be the 20's. Cycle 20's 22's and 24's. then once I'm set add in 28's.
Belt squats 32 kg x 25 reps ( Denis Vasilev inspired) x 4 sets
these were easy too and I'm now inspired to build up to 100 reps in this move once in a while. certainly bump up to sets of 50 :)) Nice to feel a quad burn again.
Rack walks
16 kg x 200 feet x 5 sets
1000 ft total
again, nothing. very easy. shouldn't really feel strong being so tired but I am:))
Pushup to single P bar alternate with P bar set 10 8 ( the shoulder doesnt' like reg pbar as well as single bar 9 7 ( going to do parallel pushups on rings but not p bars for now)
these went fine, learned more about what the shoulder likes and doesn't. single bar, rings and floor pushups are the cycle. datsit. Sisu/
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