First things first. I snatched with the left arm today; the first time since the tear. It was easy and I went very light for low reps but it felt excellent. I didnt think about technique at all, just keeping my elbow straight and turning it over.
There is something unique though about the snatch. I've wanted to think I was done with it as its kicked my ass so badly and this last one was scary. But I've only been hurt with the two pood and its obvious as the fact I can no longer power squat or dl heavy again that I shouldnt snatch the 72.
BUT that doenst look like it means I cannot snatch at all. The snatch is very different movement and its so cool to do.I have missed it.
BUT, I AM A PUSS.
I do NOT want to train for 100 reps sets of swings and I dont know what made me think I would make myself do that.I freaking HATE them and thought by pushing myself to do it I would get over it but its not the right time. I dont have the emotional energy to care enough to make myself do it.Something easier and heavier. I am so glad my arm is not fucked.
So where does that leave my training? I played today and had a great workout, going with the flow of what my body felt like it could do and needed as well.Thats how I realized I could snatch again. I was "supposed" to do press first today and there was no way. I was beat from work and didnt want to do it. wanted to sweat and get going but I had 100 reps tommorow so Iw as limited.
then I said screw it and did snatches because thats what my body wanted to do. It was the right choice and them the workout just "unfolded" from there. I have a list of my favorite exercises on the chalk board at stones and will make up the routine that day. at least for awhile.
This is why I competed. without a set goal and a deadline my training just is all over the place.always has been. but I cant compete anymore and that is that. This promises to me bery fun and I am going to train solo two days a week. this is important as well.
the exercises to choose from:
swings:
2 hand swing
one hand swing
2 kb one arm swing
2 kb swings
technical swings
snatch
cleans
bottoms up clean
DARC swing
walking swing
Legs
pistols
kb front squat
lunges
farmers walk
morrison getups
presses
one kb press
two kb press
handstand pushup
handstands
compounds
cleans squat press
swing flip squat
front squat press
squat cleans
windmill
assistance
pullups
kb arm bars
pushdowns
slingshots
Bosu stands
we'll see. I do like the list.
Friday, October 07, 2005
Thursday, October 06, 2005
Don't take the bait: Kettlebells, Strength, Fitness, Martial Arts
Don't take the bait: Kettlebells, Strength, Fitness, Martial Arts
Maxwell on back injuries and surgery. I totally agree.
Maxwell on back injuries and surgery. I totally agree.
Wednesday, October 05, 2005
clean squat press
Slept really poorly last night and actually was awoken by the alarm. something that almost never happens. 4:10 am is very early under the best of circustances. I have woken up that hour for the last 7 years. Today was tough, although the joints actually felt decent for a change. its always something.
clean squat press
26x5+5
36x5+5
44x5+5
53x5+5x 6 sets: one more set than last week 3180 pounds. 6o reps. these were strong but the bottom squat position didnt feel right. not really setting in well. hate training fast when you are runningout of energy for the day.like chasing the sunset.
handstands/scap pullups/bosu close stance squats
5 sets each, held handstand for ten but shoulders feel tight. pullups didnt loosen up til last set. just feel off today. squats actually felt good but too easy. should go back on the stability ball. close stance is good.
pistols
3x4 each assisted. these felt like crap. this might need some deload or a movement switch, the same but different.
Single leg dls
tried these again thinking that the ability to tolerate pistols on my left knee meant these might work but no go.couldnt even stand like that.need adjusted constantly. I hate that, it is very disturbing to "hear/feel".
Need to build THAT position though.. an arabesque .one leg stand, leaning to 50 degrees , arms straight and behind you.
clean squat press
26x5+5
36x5+5
44x5+5
53x5+5x 6 sets: one more set than last week 3180 pounds. 6o reps. these were strong but the bottom squat position didnt feel right. not really setting in well. hate training fast when you are runningout of energy for the day.like chasing the sunset.
handstands/scap pullups/bosu close stance squats
5 sets each, held handstand for ten but shoulders feel tight. pullups didnt loosen up til last set. just feel off today. squats actually felt good but too easy. should go back on the stability ball. close stance is good.
pistols
3x4 each assisted. these felt like crap. this might need some deload or a movement switch, the same but different.
Single leg dls
tried these again thinking that the ability to tolerate pistols on my left knee meant these might work but no go.couldnt even stand like that.need adjusted constantly. I hate that, it is very disturbing to "hear/feel".
Need to build THAT position though.. an arabesque .one leg stand, leaning to 50 degrees , arms straight and behind you.
Some exercises that worked well for me: Kettlebells, Strength, Fitness, Martial Arts
Some exercises that worked well for me: Kettlebells, Strength, Fitness, Martial Arts
training around a meniscus tear from Master Maxwell.
training around a meniscus tear from Master Maxwell.
Tuesday, October 04, 2005
Monday, October 03, 2005
quarters with kbs
my first workout with this new miler mindset. very, very different from my usual max effort for everything approach. Had to pace myself and not go 100% on each rep, or even try to. Stayed around 70-75% effort. Tried to relax and let the kb arc determine the groove. Just Make the freaking reps first, then go hard. think quarter mile repeats.
I tried to "feel" where I was the most efficient.It aint a pretty swing, let me tell you that, but none of my athletic forms have ever been "conventional". oh well at least I am consistent.
two hand swings
36x20x2
44x17
53x30x7 sets
210 reps /11,130 pounds
Bosu Pistols
3x5+5 left knee is TIGHT today
floor pistols
3x5+5
first attempts ever on a floor pistol! very very happy. holding onto the cage( and Joe) for balance.
Handstands
3 handstands 8 sec each
handstand pushups
3 sets of 3-4 half reps each!
these were VERY easy and I could have gone done much further but wanted to play it safe on my shoulder/bicep, just in case. strength and balance were great!felt like the old days., I will be able to do full handstand pushups again.
pullups
five sets of five; strong/nose to bar.
Stretching
hams, calves and abs- twenty minutes of waiting out the tension in straddle sits, pike sits, l sitsprone cobras, downward dog, hanging from power rack and thumper massage.
stretching out for real immediately after the workout is proving to be the key way to minimise post workout soreness, stiffening and spasm.All I need is Lance Armstrongs' massuese to get my legs nice and supple instead of these blocks of wood.
this will become a constant in the program design from now on. Got to get my splits back as well.
I tried to "feel" where I was the most efficient.It aint a pretty swing, let me tell you that, but none of my athletic forms have ever been "conventional". oh well at least I am consistent.
two hand swings
36x20x2
44x17
53x30x7 sets
210 reps /11,130 pounds
Bosu Pistols
3x5+5 left knee is TIGHT today
floor pistols
3x5+5
first attempts ever on a floor pistol! very very happy. holding onto the cage( and Joe) for balance.
Handstands
3 handstands 8 sec each
handstand pushups
3 sets of 3-4 half reps each!
these were VERY easy and I could have gone done much further but wanted to play it safe on my shoulder/bicep, just in case. strength and balance were great!felt like the old days., I will be able to do full handstand pushups again.
pullups
five sets of five; strong/nose to bar.
Stretching
hams, calves and abs- twenty minutes of waiting out the tension in straddle sits, pike sits, l sitsprone cobras, downward dog, hanging from power rack and thumper massage.
stretching out for real immediately after the workout is proving to be the key way to minimise post workout soreness, stiffening and spasm.All I need is Lance Armstrongs' massuese to get my legs nice and supple instead of these blocks of wood.
this will become a constant in the program design from now on. Got to get my splits back as well.
Saturday, October 01, 2005
new goals and mindset.
I never accomplished the 100 Darcs with the 53 or the 72. Now, after reading Nate Morrisons article stating that military should be able to do 100 swings with the 53 and special ops guys should be able to do the same with the 72 I decided to set those as new goals.
Swings are my weakest movement(especially two handed) and I suck at reps. This will be a good, safe challenge. To do so I have to rethink my mental approach. I have been thinking in terms of a high level of strength AND decent work capacity. More like a power builder.This goal will have me thinking of myself more as a miler.
The 1oo reps should take about 3 minutes or so. A bit fast for a mile or even 1500 but in the same energy systems. One day will be the swing equivilant of intervals doing one third of the reps( 30 ) per set. this is similar to milers doing quarter mile intervals as their "strength" work.This will be mondays.
Wednesdays will be clean, squat and presses, the swing equivilant to hill work Lower reps and more resistance.
Saturdays will be hundred rep sets,trying to work up to 3 sets of 100 with the 53. I did these in preparationf or the RKC. I want to get them strongly this time,not just survive them. I wills tart slowly and build up.
todays workout:
two hand swings
36x20x2
44x17
53x18
72x20x10 sets. Used the hinge at the hip style and it worked very well. Its ugly but it works for me.
88x10x5 sets
these were okay but not much umph left.
pushdowns
4x15 eh.
kb lunges
36x10+10
53x10+10x3 sets. want to ramp these reps up to 15-20 per leg too.
dats it. short and sweet.
bw161
bf 10%
Swings are my weakest movement(especially two handed) and I suck at reps. This will be a good, safe challenge. To do so I have to rethink my mental approach. I have been thinking in terms of a high level of strength AND decent work capacity. More like a power builder.This goal will have me thinking of myself more as a miler.
The 1oo reps should take about 3 minutes or so. A bit fast for a mile or even 1500 but in the same energy systems. One day will be the swing equivilant of intervals doing one third of the reps( 30 ) per set. this is similar to milers doing quarter mile intervals as their "strength" work.This will be mondays.
Wednesdays will be clean, squat and presses, the swing equivilant to hill work Lower reps and more resistance.
Saturdays will be hundred rep sets,trying to work up to 3 sets of 100 with the 53. I did these in preparationf or the RKC. I want to get them strongly this time,not just survive them. I wills tart slowly and build up.
todays workout:
two hand swings
36x20x2
44x17
53x18
72x20x10 sets. Used the hinge at the hip style and it worked very well. Its ugly but it works for me.
88x10x5 sets
these were okay but not much umph left.
pushdowns
4x15 eh.
kb lunges
36x10+10
53x10+10x3 sets. want to ramp these reps up to 15-20 per leg too.
dats it. short and sweet.
bw161
bf 10%
Friday, September 30, 2005
Flying Spaghetti Monster
Flying Spaghetti Monster
The Church of the Flying Spaghetti Monster. As plausible a theory of the beginnings of the universe as any I suppose.
The Church of the Flying Spaghetti Monster. As plausible a theory of the beginnings of the universe as any I suppose.
cleans and presses
late start today but energy is good.
kb cleans
36x5+5
36x8+8
44x5+5
53x5+5x5 sets
first time with the 53 for sets and reps in the clean since the tear. no problem
2 kb clean and press/long cycle
(2)36x5x2
44x5x5 sets
these went well although right shoulder is tight.
Bottoms up cleans
36x5+5
44x5+5x3 no problem!
Handstands
5 sets of 8 seconds
farmers walks
53x2 laps low rack l
53x2 laps high rack r
53x2 laps low rack l
53x2 laps high rack r
53x2 laps low rack l
solid.
kb cleans
36x5+5
36x8+8
44x5+5
53x5+5x5 sets
first time with the 53 for sets and reps in the clean since the tear. no problem
2 kb clean and press/long cycle
(2)36x5x2
44x5x5 sets
these went well although right shoulder is tight.
Bottoms up cleans
36x5+5
44x5+5x3 no problem!
Handstands
5 sets of 8 seconds
farmers walks
53x2 laps low rack l
53x2 laps high rack r
53x2 laps low rack l
53x2 laps high rack r
53x2 laps low rack l
solid.
Wednesday, September 28, 2005
Eric heiden
Looking at those pictures of tom platz reminded me of the time I spent training with and eric heiden.I also had the honor of training him in a weight training class I had for cyclists. another hero from my youth I remember watching him win five gold medals in five unbeleivably diverse races and not being able to beleive his leg development. And then going on 75 mile training rides with him and listening to his stories about his time in the peloton in europe. what a stud.
one arm swings
These still make me nervous but they went fairly well today/
Windmills
26x5+5
36x5+5x2
44x5+5x2 the most I've windmill on the left since the tear. I could feel the biceps a little but in a strange way. Nothing bad
one arm swing
36x10+10x2
44x10+10
53x10+10x5 sets ( 53x3 feet=159 f/#x100 reps =15,900 foot pounds)
44x10+10x5 sets ( 44x3 feet =132 f/#x100 reps = 13,200pounds)
could have done more with the 53 but didnt want to push it pretty fast pace. 1.5 minutes/sets
total swing foot pounds= 29,100 foot pounds
handstands
5 sets for ten seconds
scapula pullups
5x5 easy.
easy day. fat too.
bw=162
bf 11.4% ! dehydrated and too many carbs yesterday/less ice cream!
Windmills
26x5+5
36x5+5x2
44x5+5x2 the most I've windmill on the left since the tear. I could feel the biceps a little but in a strange way. Nothing bad
one arm swing
36x10+10x2
44x10+10
53x10+10x5 sets ( 53x3 feet=159 f/#x100 reps =15,900 foot pounds)
44x10+10x5 sets ( 44x3 feet =132 f/#x100 reps = 13,200pounds)
could have done more with the 53 but didnt want to push it pretty fast pace. 1.5 minutes/sets
total swing foot pounds= 29,100 foot pounds
handstands
5 sets for ten seconds
scapula pullups
5x5 easy.
easy day. fat too.
bw=162
bf 11.4% ! dehydrated and too many carbs yesterday/less ice cream!
Agonizing over the perfect workout: Kettlebells, Strength, Fitness, Martial Arts
Agonizing over the perfect workout: Kettlebells, Strength, Fitness, Martial Arts
Again, Prof Maxwell hits the nail on the head.As the ad says: Just Do it.
Again, Prof Maxwell hits the nail on the head.As the ad says: Just Do it.
Tuesday, September 27, 2005
Platz Squats
Tom Platz was the Man to me when I was a bodybuilder. He personified so many of the attributes and qualities I wanted to have in myself. Total Focus on task. Total and complete discipline to the goal and to the methods and mindset necessary to get there. And not the least of it, a total and complete obsession with the barbell squat and leg training as well training to ultimate muscular failure.
He also was one of the first bodybuilders to blend a detailed scientific approach to training with an equally instinctive side as well. The Ying and Yang of Bodybuilding.
A bodybuilding primer in training sadomascochism.Felt like home to me. I was lucky enough to have Tom as an instructor when I got my ISSA certifications and it was one of the high points of my life. We hung out, smoked cigars and and we got to be friends.
Monday, September 26, 2005
clean squat press
This is my new key movement. I have to have a definite focus to my training. I must have a primal, basic movement I want to improve. First, after gymnastics it was running. Then cycling. Then running and cycling. Then it was bodybuilding squats and my legs. Then it was power squats and deadlifts and my hips and legs.
I needed to improve the mechanics of the movement(s), the top end, whether it was mileage or size or weight and my work capacity. Become a training machine. An animal, in its best sense of the word.
Then it was snatches. Now that I'm not hot to do THOSE anymore it is now clean squat press. It is by far the most potential work producing movement as the kb covers more ground than it does in any movment. In fact it might be the farthest distance the kb can move in one sequence, unless you just keep going
The kb clean moves it about 2 feet, then you squat it and move it again another 2-3 feet, then right over head for another 2-3 feet. so if you are conservative and go 2 feetx3=6 feet of distance traveled each rep.
a 53#er traveling 6 feet per rep produces 318 foot pounds of work per concentric rep.
I did 10 reps per set( 5 per arm) and 5 sets so:
318 foot pounds x 50 reps = 15,900 pounds of work. A decent workload .
So this is my new key movement, along with swings. The base widens.
clean squat press( one kb)
36x5+5x2 sets
44x5+5 arm feels fine. left glute VERY tight all day today for WHO KNOW? what freakin reason.
53x5+5x5 sets 15,900 pounds
2kb clean squat press
(2)36'sx5 /2160 pounds
(2)44's x5x2 /5280 pounds. these arent half bad! deeper squats with 2 kbs than 1.
2kb , one arm swing
36+26x10+10 x 3 sets/ 6480 pounds
total swing volume: 27,660
Pistols on Bosu
5x5+5 these a re the best they've been . quads feel strong.
Handstands
5x 10 second holds. third set made on first attempt. first two on second attempt.
scapula pullups
5x5. these are getting stronger each week. did two full pullups for last reps of last set. no problem I feel light.
Dont think I can use the push the knees out technique on my swing for the same reason I cant power squat that way. My back always ends up hurting when I do. Killed all weekend and it hasnt hurt for months and months. got to bend over and use the hips like in my dl stance.Cant squat the swing.
BW 161
BF 10.3%
I needed to improve the mechanics of the movement(s), the top end, whether it was mileage or size or weight and my work capacity. Become a training machine. An animal, in its best sense of the word.
Then it was snatches. Now that I'm not hot to do THOSE anymore it is now clean squat press. It is by far the most potential work producing movement as the kb covers more ground than it does in any movment. In fact it might be the farthest distance the kb can move in one sequence, unless you just keep going
The kb clean moves it about 2 feet, then you squat it and move it again another 2-3 feet, then right over head for another 2-3 feet. so if you are conservative and go 2 feetx3=6 feet of distance traveled each rep.
a 53#er traveling 6 feet per rep produces 318 foot pounds of work per concentric rep.
I did 10 reps per set( 5 per arm) and 5 sets so:
318 foot pounds x 50 reps = 15,900 pounds of work. A decent workload .
So this is my new key movement, along with swings. The base widens.
clean squat press( one kb)
36x5+5x2 sets
44x5+5 arm feels fine. left glute VERY tight all day today for WHO KNOW? what freakin reason.
53x5+5x5 sets 15,900 pounds
2kb clean squat press
(2)36'sx5 /2160 pounds
(2)44's x5x2 /5280 pounds. these arent half bad! deeper squats with 2 kbs than 1.
2kb , one arm swing
36+26x10+10 x 3 sets/ 6480 pounds
total swing volume: 27,660
Pistols on Bosu
5x5+5 these a re the best they've been . quads feel strong.
Handstands
5x 10 second holds. third set made on first attempt. first two on second attempt.
scapula pullups
5x5. these are getting stronger each week. did two full pullups for last reps of last set. no problem I feel light.
Dont think I can use the push the knees out technique on my swing for the same reason I cant power squat that way. My back always ends up hurting when I do. Killed all weekend and it hasnt hurt for months and months. got to bend over and use the hips like in my dl stance.Cant squat the swing.
BW 161
BF 10.3%
Saturday, September 24, 2005
Sore swings
Man I have been getting more sore lately than I have in eons. I think the insult to my body from the tear has really put me into a catabolic state. Which means I need to up my protein. LEft calf and hammie very tight and sore from yesterdays bosu work and farmers walks which always kill my leg.
lots of stretching and hanging
Two hands swings
36x20x2
53x10x10
72x8
72x10x15 sets. went pretty quickly too. really learning how to finish the hip extension, not just start it.
150 reps
DARC
3#x30
x 35
x40 glad I can even do these again.
Pushdowns
4x15 reps want to beef up triceps mass a bit. KB french presses next.
kb lunges, suitcase style
36x8+8
53x8+8
72x8+8x2 these were strong.
dats it. food.
lots of stretching and hanging
Two hands swings
36x20x2
53x10x10
72x8
72x10x15 sets. went pretty quickly too. really learning how to finish the hip extension, not just start it.
150 reps
DARC
3#x30
x 35
x40 glad I can even do these again.
Pushdowns
4x15 reps want to beef up triceps mass a bit. KB french presses next.
kb lunges, suitcase style
36x8+8
53x8+8
72x8+8x2 these were strong.
dats it. food.
Friday, September 23, 2005
Blah
Did NOT want to train today. No umph, bad sleep, no partners to make me do it and having to baby my arm and try to train is irritating. I know, I know, I should be very happy I am not post surgery right now and happy I can train at all. Knowing and doing are different things.
New Schedule:
Saturday: Swings*,Pushdowns, Lunges
Monday: Clean/squat/press, bosu pistols,handstands, scapula pullups
Tuesday: Floor work/Joint Mobility/ Bosu stands
Wednesday: Windmills, Swings*,Bosu Pistols, handstand , scap pullups
Friday:Press**,Cleans^, Farmers walk^^, handstands, scap pullups
* Swings: Variation- either one hand, two arm or one arm, two kbs.
Sets/reps- Holistic- low reps ,long rest for absolute strength and force production
medium reps, medium rest/set for power and lactic acid training
High reps, long rest/sets minimum # of sets
warmup to heavy ,low rep set(s)
Drop weight for med sets
drop again and finish with high rep set(s)
^Cleans: either one arm regular, one arm bottoms up, two arms regular or two arm bottom up
^^ Farmers:; vary positions regularly, even during the sets.
TODAYS TRAINING
2 KB press
(2)26x8
(2)36x6
x8
x10
(2)44x5x5
arm feels fine, cleans were ok as well. focus is perfect form.feel strong and good to handle some weight. glad I am not doing reps today. The lighter weights but more speed and power are kicing my ASS!
OneKB press
36x5+5
44x5+5 one clean
53x5+5x2 Woo Hoo! strong. didnt feel the biceps at all.even during the clean.
All presses super setted with one foot bosu stands
Cleans
36x8+8
x10+10 feels fine
44x5+5 this was good too but didnt want to push for more.
Bottoms up cleans
26x10+10
36x5+5x2
44x5+5x2 no problem here either! thank God!
Cleans supersetted with eyes closed two foot bosu stands/ with head turning. I suck with my eyes close. balance goes to crap in a heartbeat.
Farmers walk
44# kb x2 laps x 8 sets. fast pace and almost no rest. this felt good for some reason. Cant remember when it did. I actually felt like I could walk strong again.
handstands/scap pullups
5 handstands( most hit on second rep) for a full count ten seconds.
5 sets of 8-5 pullups which were way easy.getting light really helps that.
datall.
New Schedule:
Saturday: Swings*,Pushdowns, Lunges
Monday: Clean/squat/press, bosu pistols,handstands, scapula pullups
Tuesday: Floor work/Joint Mobility/ Bosu stands
Wednesday: Windmills, Swings*,Bosu Pistols, handstand , scap pullups
Friday:Press**,Cleans^, Farmers walk^^, handstands, scap pullups
* Swings: Variation- either one hand, two arm or one arm, two kbs.
Sets/reps- Holistic- low reps ,long rest for absolute strength and force production
medium reps, medium rest/set for power and lactic acid training
High reps, long rest/sets minimum # of sets
warmup to heavy ,low rep set(s)
Drop weight for med sets
drop again and finish with high rep set(s)
^Cleans: either one arm regular, one arm bottoms up, two arms regular or two arm bottom up
^^ Farmers:; vary positions regularly, even during the sets.
TODAYS TRAINING
2 KB press
(2)26x8
(2)36x6
x8
x10
(2)44x5x5
arm feels fine, cleans were ok as well. focus is perfect form.feel strong and good to handle some weight. glad I am not doing reps today. The lighter weights but more speed and power are kicing my ASS!
OneKB press
36x5+5
44x5+5 one clean
53x5+5x2 Woo Hoo! strong. didnt feel the biceps at all.even during the clean.
All presses super setted with one foot bosu stands
Cleans
36x8+8
x10+10 feels fine
44x5+5 this was good too but didnt want to push for more.
Bottoms up cleans
26x10+10
36x5+5x2
44x5+5x2 no problem here either! thank God!
Cleans supersetted with eyes closed two foot bosu stands/ with head turning. I suck with my eyes close. balance goes to crap in a heartbeat.
Farmers walk
44# kb x2 laps x 8 sets. fast pace and almost no rest. this felt good for some reason. Cant remember when it did. I actually felt like I could walk strong again.
handstands/scap pullups
5 handstands( most hit on second rep) for a full count ten seconds.
5 sets of 8-5 pullups which were way easy.getting light really helps that.
datall.
Wednesday, September 21, 2005
If you keep testing your limits you will find them.
I was thinking of this today while contemplating my( now) very strangely shaped left bicep. Itis the nature of highly competitive athletes to push until they cannot push, rest a bit and then try to push some more. Even if this is NOT the best thing for us to do for long term health and well being.
You often do not know where the edge is until you've just stepped off it. Not a lot of fun but the nature of the beast, unless you lower it down a notch and train conservatively as I am forced to do now. And maybe forever. Old habits die hard but pain is the great humbler. I know very very very well just how much pain you can have when fall off the edge.
It does, however beat all to hell not being to train at all. I am quite aware of that , and thankful I can still train.
Windmills
26x6+6
36x6+6
x7+7
x8+8x2 if I cant train heavy I can at least do some reps. left arm feels good.
swing squats
( just the simple version, not the flip and catch one)
36x10
44x8x8 pretty quick rest/sets 1 minute or so.
bicep felt ok just nervous.
two hand swings
44x30 ouch that hurt way too much for so little work
44x35 a bit better but I've been neglecting the high rep stuff
44x40 a serious burner. not using my arms at all to help really stinks. I can see just how much help they have been giving me, dragging my little ass up.
Handstands
6 sets - had a hard time hitting on first attempt. mostly on seconds. not bad.
last three sets did 2-4 quarter pushups . brings back the old days. a real HS pushup, not those fake wall supported crap. I wll be able to do these again. Almost time to buy some rings!
Scapula pullups
6x5 expected these to hurt but no problem. these were supersetted with the handstands.
I so want to get back to being able to do all these basic primal movements again. I have a feeling I will, especially as I continue to get lighter:
BW 160.8 ( new low)
BF% 10.6 not bad.
datsit.
You often do not know where the edge is until you've just stepped off it. Not a lot of fun but the nature of the beast, unless you lower it down a notch and train conservatively as I am forced to do now. And maybe forever. Old habits die hard but pain is the great humbler. I know very very very well just how much pain you can have when fall off the edge.
It does, however beat all to hell not being to train at all. I am quite aware of that , and thankful I can still train.
Windmills
26x6+6
36x6+6
x7+7
x8+8x2 if I cant train heavy I can at least do some reps. left arm feels good.
swing squats
( just the simple version, not the flip and catch one)
36x10
44x8x8 pretty quick rest/sets 1 minute or so.
bicep felt ok just nervous.
two hand swings
44x30 ouch that hurt way too much for so little work
44x35 a bit better but I've been neglecting the high rep stuff
44x40 a serious burner. not using my arms at all to help really stinks. I can see just how much help they have been giving me, dragging my little ass up.
Handstands
6 sets - had a hard time hitting on first attempt. mostly on seconds. not bad.
last three sets did 2-4 quarter pushups . brings back the old days. a real HS pushup, not those fake wall supported crap. I wll be able to do these again. Almost time to buy some rings!
Scapula pullups
6x5 expected these to hurt but no problem. these were supersetted with the handstands.
I so want to get back to being able to do all these basic primal movements again. I have a feeling I will, especially as I continue to get lighter:
BW 160.8 ( new low)
BF% 10.6 not bad.
datsit.
Monday, September 19, 2005
One arm swing
One week since the injury and it feels really good. Not perfect but when did it? FOrcing myself to go very very slowly depsite feeling ok. Time to redesign my swing and focus on my lower body.
one arm swings
26x15+15
36x15+15x6 sets
44x10+10x4 sets
44x20+20x1 set
300 swings. light but 300 reps. really focused on keeping the hips locked and pushing through the floor the whole way. temptation to pull with the arms was huge,especially towards the end of the reps/ about 45 minutes.
pistols
5 sets of 4 reps. lots of arm assist focusing on depth.
handstands
6 handstands 8 seconds or so. getting ready for pushups. feels the best it has in years.
another one bites the dust.
one arm swings
26x15+15
36x15+15x6 sets
44x10+10x4 sets
44x20+20x1 set
300 swings. light but 300 reps. really focused on keeping the hips locked and pushing through the floor the whole way. temptation to pull with the arms was huge,especially towards the end of the reps/ about 45 minutes.
pistols
5 sets of 4 reps. lots of arm assist focusing on depth.
handstands
6 handstands 8 seconds or so. getting ready for pushups. feels the best it has in years.
another one bites the dust.
Saturday, September 17, 2005
Another solid workout
Man I was lucky. I could be prepping for surgery right now. Felt great after yesterdays session and was ready to go. another morning no clients so training was first up on my list. One day soon I will train first every day.
two hand swings
36x20x2
44x20
53x20x10 sets
man this was tougher than I expected. hammies were just a bit fried from yesterdays worl. but I played it safe. I can REALLY tell now how much I use my arms as my hips and legs die. They are weaker than I hoped. but they will really get stronger now with the changes. adjusted swing height for lat five sets as power went down.
Have to start timing sets.
one kb press
36x5+5 no problem two hand clean for left though
44x5+5 again fine
53x5+5x2 again fine. I so lucked out. Can't say I dont have any luck.
Bottoms up cleans
26x5+5 perfect
36x5+5x3 sets not even a twinge.
one kb lunges
36x8+8
44x8+8
53x8+8 x3 sets strong and deep. legs are feeling good.
Pistols on bosu
4 sets of 5 each leg!!! easier every time. balance better today.
datsit short and sweet.
two hand swings
36x20x2
44x20
53x20x10 sets
man this was tougher than I expected. hammies were just a bit fried from yesterdays worl. but I played it safe. I can REALLY tell now how much I use my arms as my hips and legs die. They are weaker than I hoped. but they will really get stronger now with the changes. adjusted swing height for lat five sets as power went down.
Have to start timing sets.
one kb press
36x5+5 no problem two hand clean for left though
44x5+5 again fine
53x5+5x2 again fine. I so lucked out. Can't say I dont have any luck.
Bottoms up cleans
26x5+5 perfect
36x5+5x3 sets not even a twinge.
one kb lunges
36x8+8
44x8+8
53x8+8 x3 sets strong and deep. legs are feeling good.
Pistols on bosu
4 sets of 5 each leg!!! easier every time. balance better today.
datsit short and sweet.
Friday, September 16, 2005
Post Mortem
I couldnt figure out why I keep getting hurt with the two pood snatch when it feel so easy. The problem comes from , as usual, an imbalance. My upper body is light years ahead of my lower in strength. Attach my bad knee to that and it gets worse.
The 72 isnt heavy for my upper body but it is for my lower. When my legs and hips get tired I pull too much with my arms and this is what happened. My hip snap has decent strength but not long term power output. As my hips give out my arms kick in.
Swings, swing and more swings. Back to basics, as aways. Was really concentrating on opening up my groin as I swung today and felt the glutes get loaded in a way I havent before. Now I see the use of the box squat for teaching the swing, as well as the face the wall squat. Push the knees out, just like it a WSB squat.
This injury is going to totally change my swing.
The 72 isnt heavy for my upper body but it is for my lower. When my legs and hips get tired I pull too much with my arms and this is what happened. My hip snap has decent strength but not long term power output. As my hips give out my arms kick in.
Swings, swing and more swings. Back to basics, as aways. Was really concentrating on opening up my groin as I swung today and felt the glutes get loaded in a way I havent before. Now I see the use of the box squat for teaching the swing, as well as the face the wall squat. Push the knees out, just like it a WSB squat.
This injury is going to totally change my swing.
On my way back.
Still good.It feels normal now. but better. didnt bother me at work at all, thank God. still being very cautious( at least for me) . Very watchful of the shoulder as fascial tearing has to affect that front arm line meridian as well. go slow.
clean/squat/press
strange exercise choice for slow but I started with the eighteen
18x5+5 no problem
36x5r/18x5l still good
36x5r/ 26x5l still ok. I love this move. It is my substitute for the snatch. Never did really like that move although I could do it decently.
44x5r/26x5 l coolx3 sets
feels very good. need this.
front squat
36x6r/26x6l
36x6r/26x6l
44x6r/36x6l this feels normal.
44x6r/26x6l cautious.
supersetted all above with one foot bosu stands. Have to devote a separate workout to this now as I am not making much progess with the one foots depsite it being a good active rest
farmers walk with 36# low rack.
alternate arms each lap(50 feet)
3 sets of 4 laps. ankles are wobbly in the grass.
superset handstands with each rest interval. these are really getting solid again.anywhere.
datsit. later: boso bola for biceps rehab.
bodyweight: 161.6 ( lightest yet)
bodyfat 10% ON THE NOSE! excellent.
clean/squat/press
strange exercise choice for slow but I started with the eighteen
18x5+5 no problem
36x5r/18x5l still good
36x5r/ 26x5l still ok. I love this move. It is my substitute for the snatch. Never did really like that move although I could do it decently.
44x5r/26x5 l coolx3 sets
feels very good. need this.
front squat
36x6r/26x6l
36x6r/26x6l
44x6r/36x6l this feels normal.
44x6r/26x6l cautious.
supersetted all above with one foot bosu stands. Have to devote a separate workout to this now as I am not making much progess with the one foots depsite it being a good active rest
farmers walk with 36# low rack.
alternate arms each lap(50 feet)
3 sets of 4 laps. ankles are wobbly in the grass.
superset handstands with each rest interval. these are really getting solid again.anywhere.
datsit. later: boso bola for biceps rehab.
bodyweight: 161.6 ( lightest yet)
bodyfat 10% ON THE NOSE! excellent.
Wednesday, September 14, 2005
Bodybuilding.com - Mike Mahler - An Interview With Dr. Greg Ellis!
Bodybuilding.com - Mike Mahler - An Interview With Dr. Greg Ellis!
Very interesting interview by Mike Mahler of Dr Gregory Ellis. Quite a unique diet.
Very interesting interview by Mike Mahler of Dr Gregory Ellis. Quite a unique diet.
Bullet dodging
Very wierd things. No swelling. No bruising or subq bleeding. No real loss of strength. Full ROM including external rotation, a test for long head biceps tears No pain. Just a serious gap between the bottom of my deltoid and my brachialis. And a very peaked outer biceps that still contracts. Can still seem to feel the biceps tendon too although their is some softness in the gapped area.Wierd indeed.
SOOOOOOO........
It must be a fascial tear. What might have gone is scarred fascial tissue from last years injury at the same spot. That would explain the deformation WITHOUT the swelling bleeding and pain from a tendon or muscle tear. and the ability to still contract it.
workout
right arm swing 36x15x2
into
two hand swing 36x12x2
no pain or problem. really flexing triceps hard throught swing.straight arms
44x15 one hand
+10 two hands
53x15 one hand
x10 two hand x4 sets
no problem at all. no pain at all.
two hand swing
53x15x3 sets easy. really opening up the groin to get a bit deeper into the swing with more legs/hip and less temptation to use the arms.I've been bending my arms way too much it seems.
Joe told me it went on the UP swing, indicating I was pulling with my arm too much.
windmill
right 36x5
left 18x5 nothing. no pain or restriction. or even sense of stretch in the area/
right44x5
left 26x5 again same
right 53x5
left 26x5 easy even lower as a press slowly with NO pain the area.doesnt make sense.
right 53x5
left 26x5
supersetted with one foot bosu step ups
bosu pistols
4x4 each side . ROM felt better than last time but stability down. had to hold on more but right leg is really getting down.
supersetted handstands
5 handstands hit EACH ONE on first attempts. havent done that before. held for 5-8 seconds.
didnt bother my arm or shoulder at all . this is wierd.
SOOOOOOO........
It must be a fascial tear. What might have gone is scarred fascial tissue from last years injury at the same spot. That would explain the deformation WITHOUT the swelling bleeding and pain from a tendon or muscle tear. and the ability to still contract it.
workout
right arm swing 36x15x2
into
two hand swing 36x12x2
no pain or problem. really flexing triceps hard throught swing.straight arms
44x15 one hand
+10 two hands
53x15 one hand
x10 two hand x4 sets
no problem at all. no pain at all.
two hand swing
53x15x3 sets easy. really opening up the groin to get a bit deeper into the swing with more legs/hip and less temptation to use the arms.I've been bending my arms way too much it seems.
Joe told me it went on the UP swing, indicating I was pulling with my arm too much.
windmill
right 36x5
left 18x5 nothing. no pain or restriction. or even sense of stretch in the area/
right44x5
left 26x5 again same
right 53x5
left 26x5 easy even lower as a press slowly with NO pain the area.doesnt make sense.
right 53x5
left 26x5
supersetted with one foot bosu step ups
bosu pistols
4x4 each side . ROM felt better than last time but stability down. had to hold on more but right leg is really getting down.
supersetted handstands
5 handstands hit EACH ONE on first attempts. havent done that before. held for 5-8 seconds.
didnt bother my arm or shoulder at all . this is wierd.
Tuesday, September 13, 2005
Russian Kettlebell
Russian Kettlebell
A great article by the amazing powerlifter and person Donnie Thompson. Had the pleasure of going through my RKC certification with him, Marc Bartely and Mr Haney last April and it was an honor to meet them. They showed their mettle that weekend and it was cool to see.
They have now placed the bar high for very strong, very big men to be super conditioned as well.
A great article by the amazing powerlifter and person Donnie Thompson. Had the pleasure of going through my RKC certification with him, Marc Bartely and Mr Haney last April and it was an honor to meet them. They showed their mettle that weekend and it was cool to see.
They have now placed the bar high for very strong, very big men to be super conditioned as well.
Simple things
As I've learned before there is nothing like an injury to immediately show you what is truly important in life. Hi performance immediately takes a back seat to the amazing complexity of everyday basic movements.
Fourteen hours after the tear I am hopeful that it is just a minor tear and I will be back to training quickly. No bruising or serious pain.Full ROM and only a minor deformation in the arm.
No more two pood overhead though.I might be finished with snatches altogether.
Fourteen hours after the tear I am hopeful that it is just a minor tear and I will be back to training quickly. No bruising or serious pain.Full ROM and only a minor deformation in the arm.
No more two pood overhead though.I might be finished with snatches altogether.
Monday, September 12, 2005
Biceps tear
Well ,just when you thought it was safe to go back in the water . I tore the long head of the biceps today on my third set of snatches with the 72. Pretty much the exact same spot I did it to last year, using the same weight.
It seems that throwing the two pood overhead exceeds the structural capacities of my modest connective tissue structure. But I am a slow learner it seems. not sure how bad it is although I have a visible gap in the top of the outer biceps near the deltoid. Ice anti inflamms, compression, elevation and light emu oil massage.
Back into rehab mode it seem. But tomorrow will tell much more.
It seems that throwing the two pood overhead exceeds the structural capacities of my modest connective tissue structure. But I am a slow learner it seems. not sure how bad it is although I have a visible gap in the top of the outer biceps near the deltoid. Ice anti inflamms, compression, elevation and light emu oil massage.
Back into rehab mode it seem. But tomorrow will tell much more.
Sunday, September 11, 2005
CoolMartialArts - Funny Video Clips - HolyLemon.com
CoolMartialArts - Funny Video Clips - HolyLemon.com
Le Parkour martial Art style/ this guy is amazing. His gymnastics looks very natural. not a lot of locked out knees and "stuck" landings. Instead he moves with the trick and not against it. much cooler and way safer.
Le Parkour martial Art style/ this guy is amazing. His gymnastics looks very natural. not a lot of locked out knees and "stuck" landings. Instead he moves with the trick and not against it. much cooler and way safer.
Grip strength training tips by John Brookfield � IronMind Enterprises
Grip strength training tips by John Brookfield � IronMind Enterprises
Great KB grip tip from John Brookfield and Ironmind.
Great KB grip tip from John Brookfield and Ironmind.
Saturday, September 10, 2005
New Moves.
Skipped Fridays workout working on getting back on line so I wanted to combine things a bit today. Since I do well with the swing flip squats as a ballistic squat I decided to try one kb squat cleans. I've done them before and like them. Presses were planned for normal saturdays workout so I combined them all:
one KB:
squat clean
front squat
military press
36x5+5 did one rep of each and repeated cycle till five reps were done.transfer and repeat.
44x5+5
53x5+5x8 sets. wow. these were GREAT! was going to do ten sets but decided to leave a little. started off stopping between the front squat and the press but then itf felt much better to just keep it going: front squat immediate press. the 1.5 pood felt like a toy.
Supersetted with One foot bosu stands
man these were hard today. could not get rooted at all.
two hand swings:
53x10
72x10
88x10x10 sets. took about five sets to warmup my groove but then it felt great.need to always use my legs, not just my hips. cant be afraid to bend my knees.and really leeave the forearms on the inner thighs and lower abs as you drive.
Also kept visualizing Mike C's swing in the video. seen in slow motion you can see how his BACK extends first after the deepest part of the bottom position and THEN his hips and knees. Just like Louie says to do.Makes total sense: extend the back to extend the hip. In that sequence.
datsit. about and hour 45 minutes.
one KB:
squat clean
front squat
military press
36x5+5 did one rep of each and repeated cycle till five reps were done.transfer and repeat.
44x5+5
53x5+5x8 sets. wow. these were GREAT! was going to do ten sets but decided to leave a little. started off stopping between the front squat and the press but then itf felt much better to just keep it going: front squat immediate press. the 1.5 pood felt like a toy.
Supersetted with One foot bosu stands
man these were hard today. could not get rooted at all.
two hand swings:
53x10
72x10
88x10x10 sets. took about five sets to warmup my groove but then it felt great.need to always use my legs, not just my hips. cant be afraid to bend my knees.and really leeave the forearms on the inner thighs and lower abs as you drive.
Also kept visualizing Mike C's swing in the video. seen in slow motion you can see how his BACK extends first after the deepest part of the bottom position and THEN his hips and knees. Just like Louie says to do.Makes total sense: extend the back to extend the hip. In that sequence.
datsit. about and hour 45 minutes.
Training
Its been 33 years of continous training and competing and still one of my favorite things is to be able to get up early, have some seriously strong coffee and get myself ready to train first thing in the morning.
It rare these days to be able to train myself first, when my energy, both mental and phsyical, is at its highest( which for me is the AM). Got to put food on the table which means clients come first but on days like this where I am able to really hit it myself first is very special and brings back many fond memories when training myself was first, second and third on my list.
It rare these days to be able to train myself first, when my energy, both mental and phsyical, is at its highest( which for me is the AM). Got to put food on the table which means clients come first but on days like this where I am able to really hit it myself first is very special and brings back many fond memories when training myself was first, second and third on my list.
Friday, September 09, 2005
Anatomical terms of location - Wikipedia, the free encyclopedia
Anatomical terms of location - Wikipedia, the free encyclopedia
Great site for anatomy.Its amazing to me how little anatomy most trainers know.
Great site for anatomy.Its amazing to me how little anatomy most trainers know.
No NEt!
Man I have had two long days with no internet access and you think I would have dropped off the world. I felt absolutely disconnected from what has become my virtual world, this blog especially included.
You realize the scope and depth of what is possible in this cyber world when it is removed. My business, my interests, many many great and interesting friendships - are all on the web. It really is portal into infinity.
It is also very scary to realize just how quickly it can all come tumbling down when it is held together so tenuously in bytes and dots.and howmuch information and speed of access we have to lose. very different from just such a short time ago.
You realize the scope and depth of what is possible in this cyber world when it is removed. My business, my interests, many many great and interesting friendships - are all on the web. It really is portal into infinity.
It is also very scary to realize just how quickly it can all come tumbling down when it is held together so tenuously in bytes and dots.and howmuch information and speed of access we have to lose. very different from just such a short time ago.
Wednesday, September 07, 2005
Windmills and DARCs
Man there is a down side to everything. I slept really well last night, which means I didnt toss and turn;basically slept in the same position. slept well but when I woke up my trap was locked and my calf/hamstrings was locked as well.
plus I am trying to get off the prescription voltaren for my arthritic knee and switch to just aspirin. always a little delayed pain from switching meds and lots more spasm. Lovely morning.Lots of stretching though.
Windmills
26x5+5
36x5+5 bout time to add a second windmill day in
44x5+5 bracing the left elbows against my knee helps initiate the rotation on this side. Like an old schoolers bent press technique
53x5+5x4 sets. each set got better. the overhead is really stabilizing now.
DARC's
53x20
72x40 was thinking for a moment at taking a stap at 100 but it was a rough morning
72x50
72x40
72x50 UGH that was a puker. Man there is a BIG difference between 5 sets fo 20-30 and one set of 100. big big difference.
BOSU STEP UPS supersetted each set of darcs
this should be my repetition max day, using DARC swings as the test. much better than the snatch as you can really push yourself with virtually no risk of injury. and you have to let go each rep so you can drop a bell if you lose concentration. Eric Heiden would have loved kettlebells.
saturdays swings should be high power inteval work( kb version of wsb speed day). I'm starting to think the snatch should be to get the weight overhead for windmills and the work stuff mainly swings ;]
Bosu Pistols
man I simply cannot believe how well these are going and strong they are making my legs. and my knees are tolerating it because I have so much more ROM than before. AND foot strength from the BOSU.
4 sets of 4 each!!!
Handstands
5 handstands each held 5-6 seconds. Got all but one on first attempt. getting better.
plus I am trying to get off the prescription voltaren for my arthritic knee and switch to just aspirin. always a little delayed pain from switching meds and lots more spasm. Lovely morning.Lots of stretching though.
Windmills
26x5+5
36x5+5 bout time to add a second windmill day in
44x5+5 bracing the left elbows against my knee helps initiate the rotation on this side. Like an old schoolers bent press technique
53x5+5x4 sets. each set got better. the overhead is really stabilizing now.
DARC's
53x20
72x40 was thinking for a moment at taking a stap at 100 but it was a rough morning
72x50
72x40
72x50 UGH that was a puker. Man there is a BIG difference between 5 sets fo 20-30 and one set of 100. big big difference.
BOSU STEP UPS supersetted each set of darcs
this should be my repetition max day, using DARC swings as the test. much better than the snatch as you can really push yourself with virtually no risk of injury. and you have to let go each rep so you can drop a bell if you lose concentration. Eric Heiden would have loved kettlebells.
saturdays swings should be high power inteval work( kb version of wsb speed day). I'm starting to think the snatch should be to get the weight overhead for windmills and the work stuff mainly swings ;]
Bosu Pistols
man I simply cannot believe how well these are going and strong they are making my legs. and my knees are tolerating it because I have so much more ROM than before. AND foot strength from the BOSU.
4 sets of 4 each!!!
Handstands
5 handstands each held 5-6 seconds. Got all but one on first attempt. getting better.
Tuesday, September 06, 2005
the elusive rooting power: Kettlebells, Strength, Fitness, Martial Arts
the elusive rooting power: Kettlebells, Strength, Fitness, Martial Arts
Man, Cotter is on FIRE. One amazingpost after another.
Man, Cotter is on FIRE. One amazingpost after another.
Ok, so I'm not a math guy
I stand corrected. I think I will just calculate foot pounds of work as my metric. Just need to know a solid number to rate progress.
This is from my friend Tim Dymmel:
Rif,
Checking out your Blog and saw your numbers. Great workouts. I'm using ideas for my own. I'm also wanting to get a Bosu ball and the Bola when it's available. Wanted to correct you a little on your calculations.
Remember, to get Watts you have to use Newton * Meter divided by seconds. So take the Kg x 9.8 for gravity to give Newtons. Then the displacement is in meters. Divide that by time for a rep and you get Watts per rep. Multiply by reps and get total Watts.
So for your latest workout you'd have (24kg x 9.8 for gravity)/(7.67s/rep on average for 23 minutes) x 180 reps = 8,411Watts in 23 minutes
To use watts power into Horsepower looks like
Watts to
Horsepower
Watts x 0.00134
Hosepower to
Watts
Horsepower x 746
I'm still working on how to use the foot lbs. But for now, if you want watts, you have to use the metric stuff. And don't forget gravity with the kg's to get Newtons.
All the best,
Tim
This is from my friend Tim Dymmel:
Rif,
Checking out your Blog and saw your numbers. Great workouts. I'm using ideas for my own. I'm also wanting to get a Bosu ball and the Bola when it's available. Wanted to correct you a little on your calculations.
Remember, to get Watts you have to use Newton * Meter divided by seconds. So take the Kg x 9.8 for gravity to give Newtons. Then the displacement is in meters. Divide that by time for a rep and you get Watts per rep. Multiply by reps and get total Watts.
So for your latest workout you'd have (24kg x 9.8 for gravity)/(7.67s/rep on average for 23 minutes) x 180 reps = 8,411Watts in 23 minutes
To use watts power into Horsepower looks like
Watts to
Horsepower
Watts x 0.00134
Hosepower to
Watts
Horsepower x 746
I'm still working on how to use the foot lbs. But for now, if you want watts, you have to use the metric stuff. And don't forget gravity with the kg's to get Newtons.
All the best,
Tim
Monday, September 05, 2005
For Steve Cotter - A workout and couple questions: Kettlebells, Strength, Fitness, Martial Arts
For Steve Cotter - A workout and couple questions: Kettlebells, Strength, Fitness, Martial Arts
great letter from Steve Cotter to Bud Jeffries. Great conversation between two strength giants.
great letter from Steve Cotter to Bud Jeffries. Great conversation between two strength giants.
Snatch
Energy levels have been very high lately. abnormally so.I actually feel energetic and rested which is not usually the case. I think lower pain levels is the reason. when you are in chronic pain you eat up tons of energy just "managing" it and not yelling screaming most of the time.
Worked a full schedule this labor day then trained alone. no problem.
snatch
36x5+5
36x10+10 switch hands every 5 reps
53x10+10x 9 sets
180 reps
23 minutes. this was suprisingly easy although my form sucked. I have to revist the basics again as I am pulling with my arm too much again.more one arm snatch hi pulls and swing/snatch sets.
53 lbs x5 feet= 265 ft/lbs per rep
265x180 reps=47,700 ft/lbs of work
divided by 23 minutes=2074 watts per minute.
gonna have to put this on a graph soon.
used grips on left hand on last set, callous felt like it was going to go.it didnt.
Supersets each with Bosu step up and holds
two snatch hi pulls
53x10
88x10x5 sets. these were hard but good. lots of leg and hip drive.
Superset these also with bosu one leg stands
88x3 feet =264 ft/lbs/rep
264x50=13,200 ft/lbs of work
/ ten minutes=1320 watts/min.
totals:
60,900 ft/lbs of work in 35 minutes+ 5 minutes between exercises= 1522 watts/min ave.
Handstands/ pullups
ALternated kickup handstand 5 5 sec hold
with pullups 6x5 reps to nose. these are getting there quickly. feel thse in my lower right lat inserstion big time though and its tight. this hasnt worked for awhile.
hit the hs on the second rep of the firts set and the FIRST rep of the next 5 sets!!! very happy. shoulders were not over my hands enough at the start last time.! duh.
RIS and foam roller.hams and calves very tight.
workout time 70 minutes.
Worked a full schedule this labor day then trained alone. no problem.
snatch
36x5+5
36x10+10 switch hands every 5 reps
53x10+10x 9 sets
180 reps
23 minutes. this was suprisingly easy although my form sucked. I have to revist the basics again as I am pulling with my arm too much again.more one arm snatch hi pulls and swing/snatch sets.
53 lbs x5 feet= 265 ft/lbs per rep
265x180 reps=47,700 ft/lbs of work
divided by 23 minutes=2074 watts per minute.
gonna have to put this on a graph soon.
used grips on left hand on last set, callous felt like it was going to go.it didnt.
Supersets each with Bosu step up and holds
two snatch hi pulls
53x10
88x10x5 sets. these were hard but good. lots of leg and hip drive.
Superset these also with bosu one leg stands
88x3 feet =264 ft/lbs/rep
264x50=13,200 ft/lbs of work
/ ten minutes=1320 watts/min.
totals:
60,900 ft/lbs of work in 35 minutes+ 5 minutes between exercises= 1522 watts/min ave.
Handstands/ pullups
ALternated kickup handstand 5 5 sec hold
with pullups 6x5 reps to nose. these are getting there quickly. feel thse in my lower right lat inserstion big time though and its tight. this hasnt worked for awhile.
hit the hs on the second rep of the firts set and the FIRST rep of the next 5 sets!!! very happy. shoulders were not over my hands enough at the start last time.! duh.
RIS and foam roller.hams and calves very tight.
workout time 70 minutes.
Saturday, September 03, 2005
Power Kettlebells
Basics today, a swing, a press a lunge. back to the 72 since last weeks foray into Bulldog territory. Decided I shouldnt use it too often as I am not strong enough yet to swing it FAST enough to produce enough power, which is my weak link. The 72 is probably the best weight for most workouts, and play with the rep schemes.
Fifteen rep sets today.
9:30 am solo feel very recovered from yesterdays w/o.legs feel surprisingly strong AND loose.
two hand swing/Bosu two foot stands eyes closed.
36x20x2 trying to really time the "tap"/static stomp and let it swing the rest of the time.
53x15x2
72x15x10 sets.
72#x 3 feet=216 ft/lbs of work per rep
216x150 reps =32,400 foot pounds of work
divided by 20 minutes =1620 watts per minute.
This was decent. really worked on when to snap the hips for the most effect and HOLD the contraction as I continue to root as the bell is at its height.Also tried to pull it throughon the down swing as best I could to increase kinetic energy. using the lighter weight meant it moved faster than the 88 would have. Producing more power in the end.
I dont bend much when I get my best position. almost like a stiff legged deadlifter.I have VERY long arms for my height.
the last five reps of the last five sets were tough. this is a weak energy system position for me. It will get better.
the two foot bosu stands were perfect for five sets, really focusing on dropping my heels and pulling up my kneecaps.the last five sets were step up stands and were easy.left leg is changing. I can now support my weight on my left side without the knee subluxating!!!! Huge gain for me.Thank the Bosu.
two kb mil press
(2)36x6
2/36x7
2/36x8 these were strong. thinking handstand pushup on rings.thats my visualization.
amazing that I worked out so hard yesterday and feel this good today. I never would have believed it last year.
(2)44x5x3 sets
these were not easy. very doable but harder than the 36's for sure. work up to sets of 8-10 strong before going to 53's.progress for sure here too.
Supersetted with Handstands
Man these sucked. Could NOT get my hips ( now pumped than you swings) over my shoulders!LOL! and the presses fatigued them as well. HUng from power rack in between sets as well.this helped.
6 sets of 5 kickups to handstand. none held til the last rep of the last set!
but the position is getting much more comfortable.
one kb lunges/low rack
36x5 e leg
53x10x5 sets ( perhaps six- I forgot which set if was so I did an extra to be sure ;]))
wow my legs feel strong and limber. unreal. surreal.
supersetted with one foot bosu stands. very comfy.
datsit. the weekend is official started!
Fifteen rep sets today.
9:30 am solo feel very recovered from yesterdays w/o.legs feel surprisingly strong AND loose.
two hand swing/Bosu two foot stands eyes closed.
36x20x2 trying to really time the "tap"/static stomp and let it swing the rest of the time.
53x15x2
72x15x10 sets.
72#x 3 feet=216 ft/lbs of work per rep
216x150 reps =32,400 foot pounds of work
divided by 20 minutes =1620 watts per minute.
This was decent. really worked on when to snap the hips for the most effect and HOLD the contraction as I continue to root as the bell is at its height.Also tried to pull it throughon the down swing as best I could to increase kinetic energy. using the lighter weight meant it moved faster than the 88 would have. Producing more power in the end.
I dont bend much when I get my best position. almost like a stiff legged deadlifter.I have VERY long arms for my height.
the last five reps of the last five sets were tough. this is a weak energy system position for me. It will get better.
the two foot bosu stands were perfect for five sets, really focusing on dropping my heels and pulling up my kneecaps.the last five sets were step up stands and were easy.left leg is changing. I can now support my weight on my left side without the knee subluxating!!!! Huge gain for me.Thank the Bosu.
two kb mil press
(2)36x6
2/36x7
2/36x8 these were strong. thinking handstand pushup on rings.thats my visualization.
amazing that I worked out so hard yesterday and feel this good today. I never would have believed it last year.
(2)44x5x3 sets
these were not easy. very doable but harder than the 36's for sure. work up to sets of 8-10 strong before going to 53's.progress for sure here too.
Supersetted with Handstands
Man these sucked. Could NOT get my hips ( now pumped than you swings) over my shoulders!LOL! and the presses fatigued them as well. HUng from power rack in between sets as well.this helped.
6 sets of 5 kickups to handstand. none held til the last rep of the last set!
but the position is getting much more comfortable.
one kb lunges/low rack
36x5 e leg
53x10x5 sets ( perhaps six- I forgot which set if was so I did an extra to be sure ;]))
wow my legs feel strong and limber. unreal. surreal.
supersetted with one foot bosu stands. very comfy.
datsit. the weekend is official started!
Friday, September 02, 2005
We create our futures-----when the rain falls: Kettlebells, Strength, Fitness, Martial Arts
We create our futures-----when the rain falls: Kettlebells, Strength, Fitness, Martial Arts
Wow its a great week for incredible posts. Mr Cotter on life and strength.
Wow its a great week for incredible posts. Mr Cotter on life and strength.
Solo friday
Nice to train alone today. Its such a different workout. I wouldnt want to do all of them alone but some is very good. I find a totally different rythym and the silence is golden.
Bottoms up clean
36x5+5x2
44x5+5
53x5+5
72x4+4 these feel great.
72x5+5
72x5+5
Supersetted with Bosu step up to one leg stand and hold. These are getting bette the more I do them. Perfect candidate for grease the groove. DId some at work as well.
Swing squats
was supposed to do front squat but I've been thinking about these all day. plenty of leg work no doubt
44x10
53x10x10 ouch. this took 25 minutes.
lessee: 53x5 feet of movement(approximate) equals 265 foot pounds of work per rep
265 ft/lbs x 100 reps=26,500 ft/lbs of work
divided by 25 min=1060 watts of power per minute. not that bad
Also super setted with Bosu step up to one foot holds.
these are feeling really stable as well. have a lot more wiggling room
decent pace . not too fast but I didnt sit long either. I feel in very good shape for me.Havent felt like this in many, many years.
Bosu pistols
wasnt scheduled but hey, I cant believe I can even train this movement. I love it!
4 sets of 4 rep attempts each leg. left leg and calf are really getting stronger
Farmers walk
2 36's in rack postition: 4 laps of 200 feet. this was hard for me. knee and ankle are pretty well done.
Bosu Bola
snaps 100 reps alternating sides each rep. only missed three total.
lateral slides 5 minutes cont.
great great workout.
Bottoms up clean
36x5+5x2
44x5+5
53x5+5
72x4+4 these feel great.
72x5+5
72x5+5
Supersetted with Bosu step up to one leg stand and hold. These are getting bette the more I do them. Perfect candidate for grease the groove. DId some at work as well.
Swing squats
was supposed to do front squat but I've been thinking about these all day. plenty of leg work no doubt
44x10
53x10x10 ouch. this took 25 minutes.
lessee: 53x5 feet of movement(approximate) equals 265 foot pounds of work per rep
265 ft/lbs x 100 reps=26,500 ft/lbs of work
divided by 25 min=1060 watts of power per minute. not that bad
Also super setted with Bosu step up to one foot holds.
these are feeling really stable as well. have a lot more wiggling room
decent pace . not too fast but I didnt sit long either. I feel in very good shape for me.Havent felt like this in many, many years.
Bosu pistols
wasnt scheduled but hey, I cant believe I can even train this movement. I love it!
4 sets of 4 rep attempts each leg. left leg and calf are really getting stronger
Farmers walk
2 36's in rack postition: 4 laps of 200 feet. this was hard for me. knee and ankle are pretty well done.
Bosu Bola
snaps 100 reps alternating sides each rep. only missed three total.
lateral slides 5 minutes cont.
great great workout.
Trying to emulate specific skills with stregth training- always a step in the wrong direction: Kettlebells, Strength, Fitness, Martial Arts
Thursday, September 01, 2005
Martha Graham on Dance and Life.
There is a vitality, a life force, a quickening that is translated through you into action, and because there is only one of you in all time, this expression is unique, and if you block it, it will never exist through any other medium; and be lost."
The world will not have it. It is not your business to determine how good it is, not how it compares with other expression. It is your business to keep it yours clearly and directly, to keep the channel open.
You do not even have to believe in yourself or your work. You have to keep open and aware directly to the urges that motivate you. Keep the channel open. No artist is pleased. There is no satisfaction whatever at any time. There is only a queer, divine dissatisfaction, a blessed unrest that keeps us marching and makes us more alive than the others."
Martha Graham (1894-1991) Teacher and choreographer of modern dance
The world will not have it. It is not your business to determine how good it is, not how it compares with other expression. It is your business to keep it yours clearly and directly, to keep the channel open.
You do not even have to believe in yourself or your work. You have to keep open and aware directly to the urges that motivate you. Keep the channel open. No artist is pleased. There is no satisfaction whatever at any time. There is only a queer, divine dissatisfaction, a blessed unrest that keeps us marching and makes us more alive than the others."
Martha Graham (1894-1991) Teacher and choreographer of modern dance
Shaving my hands
Man this brings back memories! One thing gymnasts spend a lot of time doing is taking care of their hands. when you train bars side horse and rings daily your hands are always
1) heavily calloused
2) ripped somewhere.
I used to use a single edge razor blae to shave my callouses down and then sand them. that was the only way I could avoid the giant tears that would make training extremely painful for days after. Sanding alone didnt work as I have found out again with all this kb training.Been sanding them donw and they arent as rough but still too big a pad and they are tearing.
So I got some old school single edge razor blades and went to work manicuring the callouses. It was like I never stopped doing it and my hands remembered it like it was yesterday. I got a pack of 100 blades as that was the last one available. Didnt think I would need that many but they were cheap.
Now I see that having an extremely sharp blade makes a HUGE difference in slicing very thin sections.100 is just a start.
1) heavily calloused
2) ripped somewhere.
I used to use a single edge razor blae to shave my callouses down and then sand them. that was the only way I could avoid the giant tears that would make training extremely painful for days after. Sanding alone didnt work as I have found out again with all this kb training.Been sanding them donw and they arent as rough but still too big a pad and they are tearing.
So I got some old school single edge razor blades and went to work manicuring the callouses. It was like I never stopped doing it and my hands remembered it like it was yesterday. I got a pack of 100 blades as that was the last one available. Didnt think I would need that many but they were cheap.
Now I see that having an extremely sharp blade makes a HUGE difference in slicing very thin sections.100 is just a start.
Wednesday, August 31, 2005
Forerarm Death.
Definitely paid a price for those 48 snatches with the two pood Monday. Forearms are destroyed! DARCs today were particularly painful. but I got it done and dont think I hurt myself.
Windmills
36x5+5x2
man am I tight!!!!!
44x5+5x2
53x5+5x2 finally opened up a bit esepcially with the right side.
1:15- 1:45
DARCS
44x20
53x10
72x20x8 sets this was a death slog.I did them but they really were hard and not fluid. worried about straining arms each rep.
72x40 so of course I had to do the last two sets at once just in case they had a chance to recover by tomorrow! LOL. everything is tight from mondayI really am fighting going for the 100 rep goal here.
supersetted all sets with one foot stands on bosu. this is getting easuer each time. did many extended blinks and rolling winks while on one foot. I can feel the increased foot strength.
1:45-2:15
Pistols on BOsu
Did these in the cage and self spotted.
right legx3 wow. this is more solid than I expected
left legx3 needed a lot more help than right but lower than last time. can actually feel some strength in this position now. and MAN what glute work. WHo'd thunk it.
right legx4x2
left legx4x2
this is really getting better. If I can learn to do real pistols I couldnt ask for more from my legs and knee.
2:15-2:30,
three training partners
Windmills
36x5+5x2
man am I tight!!!!!
44x5+5x2
53x5+5x2 finally opened up a bit esepcially with the right side.
1:15- 1:45
DARCS
44x20
53x10
72x20x8 sets this was a death slog.I did them but they really were hard and not fluid. worried about straining arms each rep.
72x40 so of course I had to do the last two sets at once just in case they had a chance to recover by tomorrow! LOL. everything is tight from mondayI really am fighting going for the 100 rep goal here.
supersetted all sets with one foot stands on bosu. this is getting easuer each time. did many extended blinks and rolling winks while on one foot. I can feel the increased foot strength.
1:45-2:15
Pistols on BOsu
Did these in the cage and self spotted.
right legx3 wow. this is more solid than I expected
left legx3 needed a lot more help than right but lower than last time. can actually feel some strength in this position now. and MAN what glute work. WHo'd thunk it.
right legx4x2
left legx4x2
this is really getting better. If I can learn to do real pistols I couldnt ask for more from my legs and knee.
2:15-2:30,
three training partners
Monday, August 29, 2005
Two Pood Snatch
Well it is time to move up. Feeling pretty good today, not too banged up from all my rest most of staurday and all sunday. SOmetimes not moving kills me more than working out. But you got to sit down one day a week. Or I do anyway.
Snatch
36x6+6x2
53x5+5x2
72x3+3( one timer swing for first rep)
x3+3
x3+3
x3+3
x3+3
x3+3
x3+3
x3+3=8 sets
48 total reps
YES! These were very very solid. ALso this is the workload that tweaked my left biceps a year or so ago. Could have done 4-5 reps no problem and two or three more sets.very conservative.
53x15+15 very strong. it feels like a toy. like it should.
53x20+20 (Grips) man now this is where the grip come in. my hands were pretty sore and I have one small but nasty rip where the finger and the hand meet.hard to heal there.Have to keep it stretched open with tape.
one arm swings
88x5+5
x6+6
x7+7
x8+8
man these are always so hard to be explosive with when I am that tired. good strength work though. leaving my arm against my abs , as per Mr Cotters instruction helpd tremendously;saving my shoulder and really giving me a ledge to push off of.
72x10+10
just dead.
Half pullups
forehead to bar. a little tough on biceps tendon but mainly focusing on scap retractions.
6X6 easy but going slowly.
bosu box squats
4x10 bodyweight,close stance.
handstands
6 reps/ hit the first three on the second rep and the last 2 on the FIRST rep!! Finally. these are getting more comfortable.
training time: 1 pm-2:40 pm monica and joe trained with.
Snatch
36x6+6x2
53x5+5x2
72x3+3( one timer swing for first rep)
x3+3
x3+3
x3+3
x3+3
x3+3
x3+3
x3+3=8 sets
48 total reps
YES! These were very very solid. ALso this is the workload that tweaked my left biceps a year or so ago. Could have done 4-5 reps no problem and two or three more sets.very conservative.
53x15+15 very strong. it feels like a toy. like it should.
53x20+20 (Grips) man now this is where the grip come in. my hands were pretty sore and I have one small but nasty rip where the finger and the hand meet.hard to heal there.Have to keep it stretched open with tape.
one arm swings
88x5+5
x6+6
x7+7
x8+8
man these are always so hard to be explosive with when I am that tired. good strength work though. leaving my arm against my abs , as per Mr Cotters instruction helpd tremendously;saving my shoulder and really giving me a ledge to push off of.
72x10+10
just dead.
Half pullups
forehead to bar. a little tough on biceps tendon but mainly focusing on scap retractions.
6X6 easy but going slowly.
bosu box squats
4x10 bodyweight,close stance.
handstands
6 reps/ hit the first three on the second rep and the last 2 on the FIRST rep!! Finally. these are getting more comfortable.
training time: 1 pm-2:40 pm monica and joe trained with.
Saturday, August 27, 2005
The Kettlebell Swing: First for a Reason
The Kettlebell Swing: First for a Reason
Great article on the swing and its many applications by Bill Fox.
Great article on the swing and its many applications by Bill Fox.
Swings presses and lunges
I am getting to love the pure simplicty of saturdays workouts. Two hands swings have always been my least favorite kb movement for the sheer fact that I was terrible at them. By not trying to do a zillion reps each set I have focused on technique, strength and power and they are actually getting good. Watching Mike swing on video has really helped as I can really exactly how it is supposed to be done. Boy is seriously strong.
Two hand swings
36x15
44x10
53x10
72x10x15 sets. Much more leisurely pace than I wanted. BOys were talking too much and I was too lazy to push myself. good volume though and the rest periods werent that bad.
150 reps. Going back to the two pood was a good idea. Maybe I will cycle two pood, bulldog and the bands on either 1.5, two pood or the bulldog.
two kb mil press
Thinking of this as a handstand pushups. elbows in and close overhead position. felt great.
36'sx10
44x8
53'sx5x4 sets
44x8
these feel very good.right shoulder almost feels normal.
kb lunge Hi rack position
36x8+8
53x8+8
72x6+6
x8+8x2
hi rack has actually gotten easier than low now. back to the low rack it seems.
Bosu low box squatjust did these like a close stance low box squat without the rock back for the abs. much better4x8 bodyweight: these are really opening up!3x8 with 26 pounds on chest. the weight makes it much easier. Pistols here I come!Bosu low box squatjust did these like a close stance low box squat without the rock back for the abs. much better4x8 bodyweight: these are really opening up!3x8 with 26 pounds on chest. the weight makes it much easier. Pistols here I come!
datsit. not bad after yesterdays workout.
Two hand swings
36x15
44x10
53x10
72x10x15 sets. Much more leisurely pace than I wanted. BOys were talking too much and I was too lazy to push myself. good volume though and the rest periods werent that bad.
150 reps. Going back to the two pood was a good idea. Maybe I will cycle two pood, bulldog and the bands on either 1.5, two pood or the bulldog.
two kb mil press
Thinking of this as a handstand pushups. elbows in and close overhead position. felt great.
36'sx10
44x8
53'sx5x4 sets
44x8
these feel very good.right shoulder almost feels normal.
kb lunge Hi rack position
36x8+8
53x8+8
72x6+6
x8+8x2
hi rack has actually gotten easier than low now. back to the low rack it seems.
Bosu low box squatjust did these like a close stance low box squat without the rock back for the abs. much better4x8 bodyweight: these are really opening up!3x8 with 26 pounds on chest. the weight makes it much easier. Pistols here I come!Bosu low box squatjust did these like a close stance low box squat without the rock back for the abs. much better4x8 bodyweight: these are really opening up!3x8 with 26 pounds on chest. the weight makes it much easier. Pistols here I come!
datsit. not bad after yesterdays workout.
Friday, August 26, 2005
Cleans
was supposed to do presses today but needed some more cardio. decided on cleans
cleans
36x10+10
53x8+8
72x5+5
88x3+3x4 sets. this was a challenge. I have never used this before in a workout. just the one triple I did down in santa monica. did not feel bad at all but it is a brute! I love cleans, they are the intermediate swing;less cardio than the pure swing but more brute strength and body hardening than the snatch.
72x8+9 so much lighter on the way down
53x12+12 love it.
all sets supersetted with bosu ball step up into one foot balance. these are getting easier each time. used deavid wecks extended wink technique and it was GREAT! this guy is SO CLEVER when it comes to training ideas.
kb front squat
36x5+5
53x5+5
72x4+4 hardest part is keeping it racked, not the squat
72x4+4
53x8+8
farmers walk
one 53#
left hand 2p laps switch to right hand one lap: four times.
these are good for me.
handstands
6 handstands held for 5-7 sec. didnt hit a one on the first attempt most took three, some four. very strange because one I was balanced they were the strongest HS I've done recently.
oh well. tomorrow- swings with Mike in the AM.Cant wait.
cleans
36x10+10
53x8+8
72x5+5
88x3+3x4 sets. this was a challenge. I have never used this before in a workout. just the one triple I did down in santa monica. did not feel bad at all but it is a brute! I love cleans, they are the intermediate swing;less cardio than the pure swing but more brute strength and body hardening than the snatch.
72x8+9 so much lighter on the way down
53x12+12 love it.
all sets supersetted with bosu ball step up into one foot balance. these are getting easier each time. used deavid wecks extended wink technique and it was GREAT! this guy is SO CLEVER when it comes to training ideas.
kb front squat
36x5+5
53x5+5
72x4+4 hardest part is keeping it racked, not the squat
72x4+4
53x8+8
farmers walk
one 53#
left hand 2p laps switch to right hand one lap: four times.
these are good for me.
handstands
6 handstands held for 5-7 sec. didnt hit a one on the first attempt most took three, some four. very strange because one I was balanced they were the strongest HS I've done recently.
oh well. tomorrow- swings with Mike in the AM.Cant wait.
Thursday, August 25, 2005
How to Combine Kettlebells and Bands for Explosive Sports Performance
How to Combine Kettlebells and Bands for Explosive Sports Performance
Great article by Jason Brown RKC on how to use bands with KB's
Great article by Jason Brown RKC on how to use bands with KB's
Wednesday, August 24, 2005
Windmills DARCs Bosu Getups and PISTOLS
Great, great training day today, out of nowhere, as they are want to do.I actually did a decent impression of a pistol on my right leg today standing on the bosu and came very close to a decent half rep on the left as well!! I now beleive I will be able to do left legged pistols on the bosu ball. Whether I can do them free I wont venture a guess yet but I never thought I would be able to do them on the bosu either.
weight 164.2
bodyfat 9.5% This is a 15 year low. very very happy with this.
windmills( both sides)
26x5+5 wow right side is very tight from no practice
36x5+5
44x5+5
53x5+5x3 sets I need to do my right side again.Left side feels stellar.
DARCs
44x20
53x20
72x20x10 sets I much prefer doing lots of lower rep sets. these very very powerful too. the bulldog next week.
Superset with
one foot bosu stands. these were the best I have ever done. done center mat so no supports to tap of of I was holding one foot stands for 30 plus seconds on both legs pretty well and could fight to hold position much stronger.I also could close eyes on either leg for a few seconds and not fall off! excellent.
bosu ball get up situp
6 sets of ten. wow. this was a KB what the hell effect.I didnt think I could ever do these.You have to sit down very low onto the bosu ball, lean back into a full stretch. then situp and pull your legs under you into a deep squat up.basically a deck squat onto the bosu with an ab move thrown in. very very very cool.
I started off with a wide stand and brought it in. My left leg was working very well
Bosu Pistols
left leg( with mike for support) three decent half reps. I can feel where my hamstring is not strong enough to hold the position but it seems my knee is strong enough now to play with this. excellent.
right leg: 3 reps! holding onto mike slightly for balance but hey, my leg felt strong and I felt like I could get into the right position.
The boys played around with swings with the 88 and the GREEN band for resisitance . Mike andJoe have a new found respect for the bands.
weight 164.2
bodyfat 9.5% This is a 15 year low. very very happy with this.
windmills( both sides)
26x5+5 wow right side is very tight from no practice
36x5+5
44x5+5
53x5+5x3 sets I need to do my right side again.Left side feels stellar.
DARCs
44x20
53x20
72x20x10 sets I much prefer doing lots of lower rep sets. these very very powerful too. the bulldog next week.
Superset with
one foot bosu stands. these were the best I have ever done. done center mat so no supports to tap of of I was holding one foot stands for 30 plus seconds on both legs pretty well and could fight to hold position much stronger.I also could close eyes on either leg for a few seconds and not fall off! excellent.
bosu ball get up situp
6 sets of ten. wow. this was a KB what the hell effect.I didnt think I could ever do these.You have to sit down very low onto the bosu ball, lean back into a full stretch. then situp and pull your legs under you into a deep squat up.basically a deck squat onto the bosu with an ab move thrown in. very very very cool.
I started off with a wide stand and brought it in. My left leg was working very well
Bosu Pistols
left leg( with mike for support) three decent half reps. I can feel where my hamstring is not strong enough to hold the position but it seems my knee is strong enough now to play with this. excellent.
right leg: 3 reps! holding onto mike slightly for balance but hey, my leg felt strong and I felt like I could get into the right position.
The boys played around with swings with the 88 and the GREEN band for resisitance . Mike andJoe have a new found respect for the bands.
Monday, August 22, 2005
Snatch
Deload week and boy do I need it. SOre sore sore from Saturdays band and kb combo. Probably wont do that again for awhile. I will start using my hip flexors to pull myself into the hole though on swings and snatches.
snatch
26x5+5
36x5+5
44x5+5
53x8+8x10 sets/. man, 8 reps is so much better than 16. I hate high reps snatches. Let me do a ton of sets but you can keep those freaking reps.Of course I will do them, but I will hate them.
160 reps . good deload number, 80%
one arms swings
72x8
x9
x10
x8
x8
these were good.strong hip drive and root.
half pullups
6 sets of 6 my right lat/erector are totally activating maybe for the first time in years. sore sore sore. but the pullups are easy. really focusing on scap retraction and pulling the shoulder into the socket.
datsit.
snatch
26x5+5
36x5+5
44x5+5
53x8+8x10 sets/. man, 8 reps is so much better than 16. I hate high reps snatches. Let me do a ton of sets but you can keep those freaking reps.Of course I will do them, but I will hate them.
160 reps . good deload number, 80%
one arms swings
72x8
x9
x10
x8
x8
these were good.strong hip drive and root.
half pullups
6 sets of 6 my right lat/erector are totally activating maybe for the first time in years. sore sore sore. but the pullups are easy. really focusing on scap retraction and pulling the shoulder into the socket.
datsit.
How is the average fitness expert like a kettlebell?: Kettlebells, Strength, Fitness, Martial Arts
How is the average fitness expert like a kettlebell?: Kettlebells, Strength, Fitness, Martial Arts
Mr Lawrence is one sharp guy. And a hell of a kettlebell man as well.
Mr Lawrence is one sharp guy. And a hell of a kettlebell man as well.
Sunday, August 21, 2005
Saturday, August 20, 2005
Friday, August 19, 2005
H2H
this workout has changed now that mike and I arent training in the park. I'm back at stone, training solo and H2H aint cutting it. Fridays are always hard as I am tired and beat up from the week and need a simple and quantifyable goal . Cant think or coordinate as well fridays.
so this is the last week fo h2h on fridays for awhile.
around body pass
26x30
x40
x50 this is a great warmup
alternate each set with one foot stands on Bosu:
these seem to work better if I do a step up right into the one foot stand and try to hold that.strange. ALso, just like standing and squatting on the stability ball if I look down a bit my balance is much better. sets my hips back todays work was much stronger than lately. took a few days off balance work, legs were heavy and tight.
undergrip flips
26x20x2
36x10x2 lots of biceps loading on these
swing flip snatch
26x10+10
36x10+10x2 not into h2h right now,they're ok.
( still alternating bosu stands each set. lots of volume- can feel calf releasing a bit)
Jerks
this was a shock. I decided to do something very simple and now I have the shoulder ROM they are not painful. Before they would rack my shoulders and neck for days. the handstands have helped too.
(2) 36'sx10x6 sets really working on form and using my legs. interesting. would have done 10 but still did the h2h stuff.
this will be great if I can do double 53's .
handstands
MADE THE FIRST ATTEMPT! yes! then made the next seven!
seven handstand each held 7-8 seconds yes.
alternate handstands with Bola snaps, alternating each side 20-30 each side.
Half pullups
farmers walk 53#
left hand low carry one lap
right arm hi rack one lap
left hand low carry one lap
right arm hi rack one lap
corrective exercise for left leg and hip/right erector and right lat.
alternate with 4 more handstands outside.
excellent workout. short and sweet too.
so this is the last week fo h2h on fridays for awhile.
around body pass
26x30
x40
x50 this is a great warmup
alternate each set with one foot stands on Bosu:
these seem to work better if I do a step up right into the one foot stand and try to hold that.strange. ALso, just like standing and squatting on the stability ball if I look down a bit my balance is much better. sets my hips back todays work was much stronger than lately. took a few days off balance work, legs were heavy and tight.
undergrip flips
26x20x2
36x10x2 lots of biceps loading on these
swing flip snatch
26x10+10
36x10+10x2 not into h2h right now,they're ok.
( still alternating bosu stands each set. lots of volume- can feel calf releasing a bit)
Jerks
this was a shock. I decided to do something very simple and now I have the shoulder ROM they are not painful. Before they would rack my shoulders and neck for days. the handstands have helped too.
(2) 36'sx10x6 sets really working on form and using my legs. interesting. would have done 10 but still did the h2h stuff.
this will be great if I can do double 53's .
handstands
MADE THE FIRST ATTEMPT! yes! then made the next seven!
seven handstand each held 7-8 seconds yes.
alternate handstands with Bola snaps, alternating each side 20-30 each side.
Half pullups
well well well. I did some scapula retractions last week and started doing the same and the next thing ya know...... it had turned into an easy half pullup. I think I am going be able to do pullups and climb ropes again, just like the handstands!
5x5-6 hangs felt good too.
farmers walk 53#
left hand low carry one lap
right arm hi rack one lap
left hand low carry one lap
right arm hi rack one lap
corrective exercise for left leg and hip/right erector and right lat.
alternate with 4 more handstands outside.
excellent workout. short and sweet too.
Physics and DARCs
Long ass day. worked on kb physics when I should have been training and got a very late start.We starte out trying to discern velocity and acceleration forces on the KB and ended up looking at Work, Power ,Watts and speed. Very, very, very interesting stuff. Waiting to confirn our calculations, which seem TOO high.
If these numbers are right it will verify what I have been saying about kettlebells all along, which is they are the most work and calorie dense method of exercising you can do. I mean, you can always swing a heavier bell,or two, swing higher, or faster or rest lest between sets. It can take and ordinary humans and make them athletic mutant, if they have the need.
Or can make the ordinary person,with just a modicom of effort, a much better man or woman. From a functional performance standpoint.
I finally got around to training. but went right to the whip:
DARCS
36x10
53x100!!! PR.
not bad at all. got psyched after we did our calculations even though it was solo training.another goal down. windmills 36x5
left left leg stand, right arm press 26x3 left knee aint happy
53x5 left 36x2 right x2
darcs 53x50
53x50 felt a sudden surge of energy
200 DARCS !
front squats 36x6+6 53x5+5x3 sets wider stance.more like mike c's
datsit.
If these numbers are right it will verify what I have been saying about kettlebells all along, which is they are the most work and calorie dense method of exercising you can do. I mean, you can always swing a heavier bell,or two, swing higher, or faster or rest lest between sets. It can take and ordinary humans and make them athletic mutant, if they have the need.
Or can make the ordinary person,with just a modicom of effort, a much better man or woman. From a functional performance standpoint.
I finally got around to training. but went right to the whip:
DARCS
36x10
53x100!!! PR.
not bad at all. got psyched after we did our calculations even though it was solo training.another goal down. windmills 36x5
left left leg stand, right arm press 26x3 left knee aint happy
53x5 left 36x2 right x2
darcs 53x50
53x50 felt a sudden surge of energy
200 DARCS !
front squats 36x6+6 53x5+5x3 sets wider stance.more like mike c's
datsit.
Monday, August 15, 2005
Snatch PR day-solo
partners had a cat emergency( who knew a cat could tear an ACL?) so it was solo time. It was also the day I wanted to do 200 snatches. Oh well , what you gonna do? time to go.
snatch
36x5+5x2
53x10+10
x12+12 not that bad
x15+15 was planned for 14 but messed up so I had to even it up.
x16+16 this was "interesting". forearms burning and pumped.
106 reps
grips on
x10+10 love theses things.
x12+12 I'm getting tired. not much sleep in last two days.
x13+13 grip is still getting worked , despite the grips. can stay more explosive though.perhaps contributing to the increased grip stress/
x12+12 200 exactly.
This kicked my butt.grips allowed me to do more leg hip and back work and stillwork my grip hard without tearing up my callouses. Play with using them first or last.
Enough reps for away though. back into a strength phase for the snatch. Mission Accomplished.
one arm swings
72x8+8 ugh. I am dead in the legs and hips
72x10+10x2 this was way too hard for this little work. heart rate is still up.
cleans
53x5+5 man I didnt think I could do these. those snatches killed me.
72x5+5x2 actually started feeling better. Heart rate came down a bit maybe,lol!
datsit. pr's are always good.especially if you walk away clean. we'll see tomorrow but I should be good.
snatch
36x5+5x2
53x10+10
x12+12 not that bad
x15+15 was planned for 14 but messed up so I had to even it up.
x16+16 this was "interesting". forearms burning and pumped.
106 reps
grips on
x10+10 love theses things.
x12+12 I'm getting tired. not much sleep in last two days.
x13+13 grip is still getting worked , despite the grips. can stay more explosive though.perhaps contributing to the increased grip stress/
x12+12 200 exactly.
This kicked my butt.grips allowed me to do more leg hip and back work and stillwork my grip hard without tearing up my callouses. Play with using them first or last.
Enough reps for away though. back into a strength phase for the snatch. Mission Accomplished.
one arm swings
72x8+8 ugh. I am dead in the legs and hips
72x10+10x2 this was way too hard for this little work. heart rate is still up.
cleans
53x5+5 man I didnt think I could do these. those snatches killed me.
72x5+5x2 actually started feeling better. Heart rate came down a bit maybe,lol!
datsit. pr's are always good.especially if you walk away clean. we'll see tomorrow but I should be good.
Sunday, August 14, 2005
The Tactical Strength Challenge (TSC)
The Tactical Strength Challenge (TSC)
This is the event Stones Gym will be hosting Sept. 17. This should be fun.
This is the event Stones Gym will be hosting Sept. 17. This should be fun.
Saturday, August 13, 2005
Saturday Basics
I like training just the basic three on saturdays now while Nick is squatting. Reminds me of the old days.Heavy and hard.
two handed swings
36x20x2 hard to get used to training this early only one day a week/
53x8
72x8
88x10x13 sets- really didnt get my hips and body into it until the 7 th set or so. then it was much easier!
supersets with Bola snaps 10 each arm,not counting missed catches.
Russ Mil press
44x3
53x3x2
72x2x5 sets. Interesting technique change. Kept my elbow more on my ribs than just my lat and really pressed in front more than to the side. Kind of like my bottoms up press path. Had more trouble keeping from inward rotating with my left arm!usually its stronger. the two pood didnt feel that heavy today.
see saw press
36x8ea
53x5 eax4 sets
kb lunges/chest rack
36x8/8
53x8/8
72x7/7
x8/8
x10/10 PR
legs are feel decent I have to say. much stronger. good weeks workouts. workcapacity AND strength are definitely up.
two handed swings
36x20x2 hard to get used to training this early only one day a week/
53x8
72x8
88x10x13 sets- really didnt get my hips and body into it until the 7 th set or so. then it was much easier!
supersets with Bola snaps 10 each arm,not counting missed catches.
Russ Mil press
44x3
53x3x2
72x2x5 sets. Interesting technique change. Kept my elbow more on my ribs than just my lat and really pressed in front more than to the side. Kind of like my bottoms up press path. Had more trouble keeping from inward rotating with my left arm!usually its stronger. the two pood didnt feel that heavy today.
see saw press
36x8ea
53x5 eax4 sets
kb lunges/chest rack
36x8/8
53x8/8
72x7/7
x8/8
x10/10 PR
legs are feel decent I have to say. much stronger. good weeks workouts. workcapacity AND strength are definitely up.
Friday, August 12, 2005
Fridays H2H/Solo
I do enjoy these quiet workouts alone. I move much faster and get more done in less time. Less intense in some ways though as I dont push myself very heavy.Maybe a good thing.More conservative when no one is around.
around the body pass supersetted with Bosu work( 2 feet head mobility)
26x50 like side horse with this weight. can get it way out there.
36x40 this is a good hi rep exercise you can get momentum
44x25 a little tough on the left bicep
36 x40 this and the 26 are the best weight only clockwise- AGAINST my spinal rotation.
stands on bosu were strong. head goes side to side and up and down with eyes closed strongly.
undegrip flips
26x15 each side
36x10
44x6 left leg strong
36x10 this would be a good unilateral exercise for my left side
one arm DARC flips
36x12 harder than I expected
36x20 better concentration
44x10 tough
44x16 TWO drops.
44x16 hard
two hand DARC flips
44x15 ok
53x15 timing not right
53x20 still not right but better.
Handstands
4th try 7 sec I am going for hitting it on first try
4th try 7 sec
2nd try 10 sec SO CLOSE
2nd try 10 sec damn!!!
FIRST TRY!! 10 sec. took long enough.
Bola; 10 minutes/ snaps easy to do now, hard to perfect.
around the body pass supersetted with Bosu work( 2 feet head mobility)
26x50 like side horse with this weight. can get it way out there.
36x40 this is a good hi rep exercise you can get momentum
44x25 a little tough on the left bicep
36 x40 this and the 26 are the best weight only clockwise- AGAINST my spinal rotation.
stands on bosu were strong. head goes side to side and up and down with eyes closed strongly.
undegrip flips
26x15 each side
36x10
44x6 left leg strong
36x10 this would be a good unilateral exercise for my left side
one arm DARC flips
36x12 harder than I expected
36x20 better concentration
44x10 tough
44x16 TWO drops.
44x16 hard
two hand DARC flips
44x15 ok
53x15 timing not right
53x20 still not right but better.
Handstands
4th try 7 sec I am going for hitting it on first try
4th try 7 sec
2nd try 10 sec SO CLOSE
2nd try 10 sec damn!!!
FIRST TRY!! 10 sec. took long enough.
Bola; 10 minutes/ snaps easy to do now, hard to perfect.
Thursday, August 11, 2005
Asymmetrical, unilateral training
Yesterday I did windmills with my left arm only.For my right arm I did one arm spear press( open grip). But I did these standing on my left leg. Very difficult with the weight offset to the non supported side.
What I felt these did was further strengthen my weaker left leg/hip as well as the full flexion and static strength of my right arm.Just doing the left arm windmills is helping develop the left hip but the right shoulder needs something specific as well. I held the top lockout position for one to two seconds before lowering.
I could really feel how the bosu training has been helping my left leg. I had much better rooting as I pressed. This left leg supported, right arm overhead position is the vertical version of the right arm/left leg superman I do on the stability ball, to activate my left hip and right erector. this is going to help a lot I think.
What I felt these did was further strengthen my weaker left leg/hip as well as the full flexion and static strength of my right arm.Just doing the left arm windmills is helping develop the left hip but the right shoulder needs something specific as well. I held the top lockout position for one to two seconds before lowering.
I could really feel how the bosu training has been helping my left leg. I had much better rooting as I pressed. This left leg supported, right arm overhead position is the vertical version of the right arm/left leg superman I do on the stability ball, to activate my left hip and right erector. this is going to help a lot I think.
Wednesday, August 10, 2005
Training at Mike's
Ah, the simplicities of the garage gym. Trained at Mike Castrogiovanni's house today and had a killer workout. Hot as hell, though, as all good garage gyms must be. Or freezing cold. One or the other for a proper courage corner.
windmills(left) 36x5,36x5, 53x5x4 these felt easy.
One leg press (right) 26x3,36x2x4 sets
tried this as the counter balance for my left leg and right shoulder. seems to have worked fine. use a spear grip on the press so as not to overuse the front delts. this is a hard balance as the load is on the other side of the support.
DARC's
53x20 dont feel super. the heat is tough.
72x70 PR! I will get 100 with these. not bad at all
72x55 tough tough stuff. I hate hi reps.
72x40 this was close to the end of my endurance.Arms tired from Monday. not long rest periods either. 2 minutes tops
front squats
alternate kb from left to right
53x7
53x7
53x8
53x8
53x9
53x9
53x10
takes me forever to loosen up the knee.
long cycle clean and jerks.
did these cause mike was doing them
(2)36'sx10x4 sets
x5x3
these did me in
ten minute bosu stands and snaps.]
datsit!solid work day.
windmills(left) 36x5,36x5, 53x5x4 these felt easy.
One leg press (right) 26x3,36x2x4 sets
tried this as the counter balance for my left leg and right shoulder. seems to have worked fine. use a spear grip on the press so as not to overuse the front delts. this is a hard balance as the load is on the other side of the support.
DARC's
53x20 dont feel super. the heat is tough.
72x70 PR! I will get 100 with these. not bad at all
72x55 tough tough stuff. I hate hi reps.
72x40 this was close to the end of my endurance.Arms tired from Monday. not long rest periods either. 2 minutes tops
front squats
alternate kb from left to right
53x7
53x7
53x8
53x8
53x9
53x9
53x10
takes me forever to loosen up the knee.
long cycle clean and jerks.
did these cause mike was doing them
(2)36'sx10x4 sets
x5x3
these did me in
ten minute bosu stands and snaps.]
datsit!solid work day.
Monday, August 08, 2005
Snatches and grips, the real test.
Time to give the gymnastics grips a real test ride; today is snatch day-been waiting.Its just like when I was a powerlifter, if I got a new suit in and wanted to try it I had to wait for squat day or you would mess up your cycle. Patience is a virtue.
Snatches with grips
36x5+5 the grips definitely put you in the finger hook grip position.
44x5+5 the groove feels very natural
53x8+8 effortless
x10+10 the same. you can really let it drop and have no grip worries. same for the pull
x13+13
x15+15 all of the above where done sprint style. about one minute half rest/sets
time for the weight test, they passed the rep test.
72x3+3 excellent! havent snatched this in 7 months!
x4+4 really takes the grip out of it so you can drive the legs. wow. hands feel fine.
x5+5 had plenty left in me. this really lets you focus on the leg/hip/back drive.
Snatches/ no grips
53x8+8 now THIS is interesting and unexpected, my grip feels easier and my legs feel more fatigued .It really did spare the grip even as I worked the legs. A pre-exhaust situation. Perfect for me as my legs/hips are my weak point.
53x10+10 grip is good
53x13+13 no problem
53x15+15 wow.
this is good. 184 total reps 92 with and 92 without grips. my hands on the end of the second ladder were starting to feel the reps. I could have done these first and then kept going to the limit of my legs, not my hands. The finger tip grip also changes the lever arm of the kb/arm unit, lengthening it, allowing you to have the hips higher in the bottom position but not lose leverage.
Like a long arm guy has a better deadlift the longer your arms the stronger the snatch pull will be because you can stay more upright.
one arm swings with grips
72x6+6 now this is also interesing. these are HARDER than without the grips.
88x8+8 same here. I really had to work to hold on. the bell goes right to a finger tip grip and that LENGTHENS the arc of the swing, making it harder. very interesting
88x8+8x2 no grips definitely easier!!!! Kind of like the two KB, one hand swing is easier than the one arm swing to me.
bottoms up cleans
44x3+3
53x3+3
72x3+3x3 these are tough when I'm this tired in the arms and forearms..
what a great and interesting workout. so much food for thought.
Snatches with grips
36x5+5 the grips definitely put you in the finger hook grip position.
44x5+5 the groove feels very natural
53x8+8 effortless
x10+10 the same. you can really let it drop and have no grip worries. same for the pull
x13+13
x15+15 all of the above where done sprint style. about one minute half rest/sets
time for the weight test, they passed the rep test.
72x3+3 excellent! havent snatched this in 7 months!
x4+4 really takes the grip out of it so you can drive the legs. wow. hands feel fine.
x5+5 had plenty left in me. this really lets you focus on the leg/hip/back drive.
Snatches/ no grips
53x8+8 now THIS is interesting and unexpected, my grip feels easier and my legs feel more fatigued .It really did spare the grip even as I worked the legs. A pre-exhaust situation. Perfect for me as my legs/hips are my weak point.
53x10+10 grip is good
53x13+13 no problem
53x15+15 wow.
this is good. 184 total reps 92 with and 92 without grips. my hands on the end of the second ladder were starting to feel the reps. I could have done these first and then kept going to the limit of my legs, not my hands. The finger tip grip also changes the lever arm of the kb/arm unit, lengthening it, allowing you to have the hips higher in the bottom position but not lose leverage.
Like a long arm guy has a better deadlift the longer your arms the stronger the snatch pull will be because you can stay more upright.
one arm swings with grips
72x6+6 now this is also interesing. these are HARDER than without the grips.
88x8+8 same here. I really had to work to hold on. the bell goes right to a finger tip grip and that LENGTHENS the arc of the swing, making it harder. very interesting
88x8+8x2 no grips definitely easier!!!! Kind of like the two KB, one hand swing is easier than the one arm swing to me.
bottoms up cleans
44x3+3
53x3+3
72x3+3x3 these are tough when I'm this tired in the arms and forearms..
what a great and interesting workout. so much food for thought.
How to get started with a high intensity cardio sprint program: Kettlebells, Strength, Fitness, Martial Arts
How to get started with a high intensity cardio sprint program: Kettlebells, Strength, Fitness, Martial Arts
Another Maxwell classic. What doesnt this guy know about training and can explain fully and simply?
Another Maxwell classic. What doesnt this guy know about training and can explain fully and simply?
Sunday, August 07, 2005
Elastic muscle/plastic fascia
So, in my "anatomy trains" book on the conept of myofascial meridians the author points out that while muscle tissue is very similar to elastic fascia is much more akin to plastic. Elastic muscle stretch to their capacity and spring back. Fascia gets overly stretched and deforms and adheres.
This would also mean that your movements and posture, by creating essentially heat in the myofascial system could mold the fascia into you. IN positive or negative ways. This might also explain why I feel the need to constantly stretch out. As I stand or lay too long the fascia pulls into its deformed pathaway and twists me. Heating it up lets me stretch it out more towards neutral, and, thankfully, less joint and muscle pain.
This also means that perfect form,in exercise and life,your posture and gait mechanics in all movements are every bit as important as I thought.
I am definitely going towards a better and more structurally effecient physique and functional strength. BUt their is still not much left of my knee. It will only take so much and I have to remember that. Daily.
It also seems that the idea that as you get older you should, and need to, exercise less may be wrong. At least for me. It seems I am moving towards moving something everyday. It may mean that the "training" is just flexibility or mobility work but I have to move everyday and work on what hurts before it gets bad.
This would also mean that your movements and posture, by creating essentially heat in the myofascial system could mold the fascia into you. IN positive or negative ways. This might also explain why I feel the need to constantly stretch out. As I stand or lay too long the fascia pulls into its deformed pathaway and twists me. Heating it up lets me stretch it out more towards neutral, and, thankfully, less joint and muscle pain.
This also means that perfect form,in exercise and life,your posture and gait mechanics in all movements are every bit as important as I thought.
I am definitely going towards a better and more structurally effecient physique and functional strength. BUt their is still not much left of my knee. It will only take so much and I have to remember that. Daily.
It also seems that the idea that as you get older you should, and need to, exercise less may be wrong. At least for me. It seems I am moving towards moving something everyday. It may mean that the "training" is just flexibility or mobility work but I have to move everyday and work on what hurts before it gets bad.
I would go with what Josh said, but one step further: Kettlebells, Strength, Fitness, Martial Arts
I would go with what Josh said, but one step further: Kettlebells, Strength, Fitness, Martial Arts
Great minds think alike,lol. I totally agree with this.
Great minds think alike,lol. I totally agree with this.
Saturday, August 06, 2005
swings presses lunges
Felt pretty beat up from yesterday this morning. things loosened up fairly well.
two hand swings
36x20
44x10
53x10
72x10
88x12x10 sets one minute rest/sets. this was good. strong than last week although sets of 20 will be very hard.
Nextcycles swing exericse will be two kb swings. bottoms up press 36x3+3
44x2+2 solid groove
53x1+1x10 sets. was planning on doing doubles but it was not to be
. got a bit light headed from holding my breath too long.this move takes TONS of tension to do.
KB lunges rack position 36x8+8
44x8+8
53x8+8 these feel great! legs feel strong and knees feel good too.
72x8+8 solid.
datsit._________________
two hand swings
36x20
44x10
53x10
72x10
88x12x10 sets one minute rest/sets. this was good. strong than last week although sets of 20 will be very hard.
Nextcycles swing exericse will be two kb swings. bottoms up press 36x3+3
44x2+2 solid groove
53x1+1x10 sets. was planning on doing doubles but it was not to be
. got a bit light headed from holding my breath too long.this move takes TONS of tension to do.
KB lunges rack position 36x8+8
44x8+8
53x8+8 these feel great! legs feel strong and knees feel good too.
72x8+8 solid.
datsit._________________
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