Chuck Sipes

Great pic of the late ,great Chuck Sipes. When strength and physique were one and the same.

Here's some more photos of the Champion bodybuilder and Strongman.

Christmas day CB PR's!

Normally don't train on tuesdays but normally I dont have the whole day off either so I decided to test my 10lb clubbells swipes and mills and see if I could hit the century mark.

2 10lb CB Swipes
150 reps in 8 min 10 seconds. PR and first time to 100 consecutive reps.

This was great and not too hard, really.Was shooting from 130 reps and could have done 200 no problem had I also not been planning on doing mills as well. No chalk, no warmup,no rest between reps. solo.

1 /10lb CB Mills
100 reps each arm PR

also no warmup.This was much tougher than the swipes but I got it done. Left arm was suprisingly tougher than right arm. Opposite of snatches.No resting on either arm and second arm was done right after right. Very pleased with this.

Now I've earned my food today.

60 year old deadlifts 694!

here's some motivation for the new year!

heres the usapl link I got it from with more info


usapl link

Speed swings for volume.

Wasnt quite sure how I was going to handle today. Joe's off so I'm solo which usually means faster not heavier. Did the 32kg last week so it's either the 24 kg or maybe the 20kg. The powerlifter in me still hates to use lighter weights than I have to but so much good comes from the lighter weight moved really fast for me.I just have to accept that the 20 kg and below is light now, not the 24kg. The 24 is medium heavy for me and requires its own respect.
Checking my pr swing numbers I realize I don't have a 20 kg swing pr so I have to pick a starting spot.Upon doing so I realize that I have done 600 freaking swings with the 24 kg( that ain't gonna be broken again real soon,lol) and 408 with the 24 so it has to be at least 400. ugh. this is gonna be fun.
Yet I want them all to be fast and crisp so it's 10/10 with as short a rest as I can manage. this is usually pretty long( 1-2 minutes) but damn I hate trying to push hard when I can't breathe.so here goes. Suprisingly I feel good right away and think about doing it ssst style with 10/10/10/10 but realize the acceleration and 'pop' of each rep is good so here we stay.As usual, once I fully warm up it's better than expected.

One arm swings
16kgx10/10x2
20kg x10/10x24 sets
x10/10/10/10x1 set( got anzious to get it over with)
500 swings PR
22,000 lbs( 11 tons!)

this went great and this is such a perfect weight for me for acceleration and speed work.all reps head high and the speed was excellent. Rest periods started out at 1 min+ for the first 5-8 sets then I warmed up and got down to 30-45 secs for the middle sets. the last 100 was about minute long.Form held the entire way.

Two CB arm cast 10 lbers
4 sets of 12,14,16,20
Shield cast 10 lbs
8,10,12,15
One CB arm cast 15 lbs
5,8,8 all sets back to back. I think I like the one arm version better .


rack walks 16 kg
800 feet. switch every 200 feet.at least I am doing it now. Need more footage though.

bw 162 !
bf 8.2%
water 61.3%

datsit. Merry Chrismas to all!

Sunday stretching and Z drills.

Although I have been doing plenty of Z with my clients again, as well as stretching out before work, I havent done a full body z drills session in a few weeks. On one end it's so nice not feeling like I have to "work" on myself to get out of pain I am enjoying the extra time and pain free movement. On the other what got me out will keep me out so it's time to get back to work. Perfect day today too, about 60 degrees clear and sunny. I am like a reptile now it seems. I need the sun and warm temps to get fully defrosted.

Rifga stretches
down dog alternate ham/calf stretch
up dog/prone cobra
bent knee soleus calf stretch
sumo squat stretch for time(3 minutes)
standing karate stretch ( back foot fully flat)
tuck rolling
pike stretch
straddle stretch
horse stance standing squat ,wide

Z drills
lengthening postures front,side
arms out,to side, behind back
overhead
Elbow circles, top and bottom, bilateral
wrist circles ,all component as well as compound
( the elbow and wrist circles seem to unlock my shoulders MUCH better than any direct shoulder work. this has been VERY consistent of late.
lateral,medial ankle tilts
toe pulls
toe circles pointed and flexed
close chain knee circles
open chain knee circles
hip circles 6 ways( foot prontated as rehab position)
( without a doubt one leg(left) stability is the best in memory since my knee surgery)
back half circles
thoracic slides all components then full circles
bilateral : shoulder circles front,back, overhead ,bottom, side,crankshaft
unilateral cross body circles
(I have changed all the shoulder work to bilateral almost by accident and it is working out much better. I use the normal side as a proprioceptive template for the restricted side.this also keeps me from over doing my normal side as well).

finish with downward dog( standing in one place for 20 min still tightens up the left calf).

datsit.

U of Iowa Gymnastics team 1977

Getting an email from my college gymnastics coach the other day inspired me to dig out old photos of my team.That's Neil Schmitt, in black, on the right.I'm kneeling in the second row on the right.It says he was the assistant coach but he was really the Head Coach and what a great coach, and gymnast, he was.He could always demonstrate everything he wanted us to do, better than we could, and without a doubt is the greatest spotter I have ever known or seen.I have no doubt if Neil had been my High School coach I never would have crashed on the trick that blew out my knee.

Here's the photo from the day I got my cast off my knee in 1974 and we were shooting the All City awards picture.I was not ready at all for what my knee and leg were going to look like and I was not a happy camper at all. Thats Kurt Thomas to my right.

Snatch Swipes and Mills.

Its very good when this doesnt hurt.

Saturdays is turning out to be classical movements day for me; snatches, swipes and mills.Monday will be the assistance exercises for this day; swings,arm and shield casts. wednesday is more snatches and another big move the hammer swing with a combination assistance move the two hand arm cast/flag(i.e the barbarian).Need to do side pendulums and two handed circular casts on thursdays as well to really complete the schedule.

This is the first time in 7 years I can seriously contemplate adding a forth day into my training schedule.This is great.

Snatches

warmup( it is 38 deg or so in the garage today :)):

cb swings and swipes, 10 lbs lots of reps

cb two hand swipes 10 lbs same

16 kg snatch 5/5x3

20kg snatch 5/5x2

24kg snatch 6/6x13 sets

156 reps

8268 lbs

these were great.once I warmed up a bit all the snatches were done very fast and explosively.It felt just like max vo2 day.FINALLY that stupid 24kg is starting to feel light again. Took long enough. rests were one minute or so between sets. Just me and Nick today.Was going to do more snatches but wanted to test the swipes with the 15lbers and needed to leave something.

Two CB swipes

10lbsx10 x2 sets

15lbersx10 x1

15lbersx50 reps PR/ zero choke( stopped for a some breaths and grip relief in shoulder park at 40 then finished)

15'sx30

x25

105 total reps

Man, this was HARD.I should have done more warmups as my grip pumped up too fast. it was actually better on the second set of 30 but then I was getting beat.first time with any real reps with this and was very pleased.100 will be very tough and the next time I test it I will do them first.Need to go back to sets and reps now and practice form and not test again for awhile.

Mills

10 lbs x 60/60 PR

10lbsx 20/20x 4 sets

Again, just jumping in to test is tough for me.takes so long to get my groove smooth.the subsequent sets were much smoother. again, back to sets and reps before testing again.

great one today and physically am feeling the best I have in many many moons.my fibula is finally staying in place which is making a gigantic difference in my knee flexion and of course my gait.recovery is also at an all time high. feels like I could repeat the workout right now, 1.5 hrs after its over. Beleive me this is a new feeling.

datsit.

CB Hammer Swings

This is the video I based my form on.I hadn't seen the above video til today

Max Vo2; building back up

Back to 36 sets now for the speed snatches and I was looking forward to ONLY 36 sets.Monday kicked my ass a bit but I was also thinking of starting with sets of 8 and seeing how many I could get before dropping back to 7 reps.
BUT I am a very slowly warmer-upper and I usually dont do much warmup for max vo2 as it is so light and there are so many reps to do.I need at least ten sets( 5 each arm) it seems, as a minimum before I can hit 8 reps per 15 sec cycle.So I starte with 7's and did half the work before going to 8's.I need to work backwards from the top work set til I get to 10 sets as the starting point.
Snatch 15:15
16kgx7 repsx18 sets=126 reps
x8 repsx18 sets=144 reps
total= 270
lbs=9720
its the lockout that I have to skimp on most if I want to go faster so I have to make sure to 'hit' the position but not hold it.felt good today.Max hr at end of work=180 -185

Clubbell Hammer swings
10lbsx20 each directions x2 sets
15lbx20each directionx 3 sets
10lbs x20 each directionx 1 set

Wow!This was the first time I tried this movement and I love it. What a total body movement. Like a hammer thrower winding up for a throw. I never would have thought,with how my back and my shoulder were, that I could ever do a move like this.This is great. After further reflection though, I think I only need to do this move clockwise and not both ways.
Counter clockwise rotations feed into my myofascial windings from all the wrong direction twisting I did as a gymnast.Clockwise will be good . this is another 100 rep plus move.
I just have a feeling for these clubbell moves;I just feel like I know how to do them. Can find the groove pretty quickly.

Barbarians
15lb CB x12/12x 5 sets

its crazy but my arms chest and shoulders are growing from all this concentrated upper body work.

Shield casts
10lbsx8/8x2
15lbx8/8x2
10lbbsx10/10

this was overkill,lol

rack walks with 16 kg
900 feet hand switch ever 200 feet.finally got these in. knee felt great.

BW160.5
BF 8.7%
Water 60.5%

Datsit.

"From handstands to bench presses to jerks.."

Heres a link to a new article I did for Pavels newsletter. It chronicles my path from the always overhead world of the gymnast through the restricting ROMs of powerlifting to redeveloping my overhead strength and stability with the kettlebell. I hyperlinked relevant blog posts and videos to illustrate or detail an exercise or point of importance.
From Handstands...

Wow. This is one strong 21 year old.

Unbelievably strong and technically perfect lifts. ANd ,being Swedish he is probably drug free as well( they have an incredible random, year round, out of meet testing program).But man the modern bench shirt has ruined that lift for me. I can't even watch them anymore.

Watch this!
http://styrkelyftaren.com/media/Film/Mange_961.wmv

Swings.

LOL, there is a definite difference between doing heavy, high volume swings on Saturday morning, the first thing of my day, and doing them after being up since 3 am and working my full client load. No worries, it will just take a little adaptation.Of course today was 32 kg day and my 400 rep PR was in no danger at all.70% sounded like a good number and even it was a optimistic goal. Since I know now to step back rather than falling off after a peak this didnt smart so much.

5 am Z drill and floor rifga: 20 min
pre workout warmup
clubbell swings, pendulums, arm casts. with 10's

1 pm
One arm swings
16kgx10/10x2
24kgx5/5

32kgx10/10x12 sets
240 reps
17,280 lbs

not a bad workload.have to be careful here though, after stretching people, loading weights and carrying bells all morning I have to take the time to open up the forearms before heavy swing loading.tight forearms always end up in my biceps and shoulders so I have to go slowly with this new schedule.

One arm swipes
10lbs x10/10
15lbsx10/10x 5 sets

these were solid, Cant wait to get the 25s

Circular casts
15lbs x15/15x 4 sets

datsit. a short one today, rack walks will have to wait for another time.

Music to squat by

Spent the morning starting the new Stones gym reorganization and found this song on an old training tape mix I had. Never failed to get me going.Never saw the video before.

Reinventing the wheel.

One of the things that frustrates me to no end as a trainer and confuses me as well is why clients and trainers do not study the basic history of the sport or area they are trying to improve.I had a trainer ask me the other day about basic bodybuilding program design and what would be a good approach?

The first thing I would do is point them in the direction of the great of the past such as Arnold, Mike Mentzer and Tom Platz. Why reinvent the wheel?The principles and methods of these greats serve as a perfect template, especially for a beginner, as to how to get started creating a body that develops in the same way. Of course they nuances and details will be different, but all one has to do, really, is go back and study how the greats themselves started out and begin there. There are no secrets, it's all written down for everyone to learn from.This is especially important if one is a trainer. These methods should be studied in great detail.

Even with the answers right in front of you there still is no shortcut and the dues must be paid in sweat and tears but the answers to the test are there for all to see. But it must be studied,analyzed and individualized for oneself.

The same goes for powerlifting. The routines of Ed Coan, Kirk Karwoski, Louie Simmons and a multitude of others are easily accessible and transferable to the average power student. Yet choosing a method and then sticking with it through not just one, but many cycles seems very difficult for many.If you look at Coans book, for example, you will see how he did basically the same exact routine and cycled the same exact way for 20 plus years. Only the numbers basically changed. Upward and upward.This, of course is the goal but more difficult to do than to write down. One must have an ultimate patience to really achieve anything in the iron sports and this is a very hard concept for many,especially if one has training A.D.D.But that must be overcome if real progress is to be made.Emotional discipline is as important as physical discipline when one has real long term goals and numbers to be achieved.

Looking deeper at Coans methods one see's just one or two top sets for each week done once a week. That's not much work, in one sense,especially if one is used to doing crazy amounts of volume or exercises. And what pressure! Knowing in advance, what one needs to do every week for a cycle of 12-16 weeks. And you get just TWO chances to make your weight and reps for that week. But that's exactly the type of pressure you get at the contest. Just three attempts and if you only get your opener you're stuck with a very light weight and a bad total.So it builds the type of mental discipline truly needed to succeed at power meets.

Of course there are many different approaches,many ways to skin that cat, but none of them will work if the components are subbed out for the skills "you like".

I read a post on a forum from someone extolling the virtues of a specific routine that built their squat. One of the first replies was from someone who said it looked good, and he was going to try it with his deadlift and by switching around the recommended assistance exercises! Why even bother doing that routine? As soon as you sub out the basic template it is no longer the right formula!Once you find what works for you it can be used over and over many times. Arnold used basically the same training program for years with minor variations depending on which part of the competition cycle he was in.

Training routines and program designs are very much like a gourmet recipe, yes you can switch out the ingredients or the cooking methods but don't expect the finished meal to taste the same.

So, know your iron history and the methods and principles upon which your sport or discipline stands upon. Choose basic and time tested routines and recipes to use and stick with them! Before you start switching out the ingredients really see what the original formula brings you in terms of progress.Study how the greats of the past did it and find that which feels similar and familiar to you and then FOLLOW IT before redesigning it.There are no shortcuts to great strength or muscle size.

Test day and letting go.

Stones Gym

I purposely have not tested myself, with either kettlebells or barbells, in about two years. I decided that it is in the heat of the competitive moment, when I am working towards a number or weight goal ignoring fatigue,that I tend to hurt myself and I have had enough of that.At least that has been the case. So I have focused on increasing my work loads and work capacity and have not taken the SSST in either five or ten minutes version or really pushed myself into any real fatigued states.
But the max Vo2 work has given my a lot of confidence in my snatch form and work capacity so I thought it relatively safe to give it a try.I have already snatched twice this week but Saturday is always meet day so today it was.I decided that 80 reps was a decent starting point and should be no trouble so 80 was the goal.
I decided to do groups of 5/5/6 reps per arm with a 15 sec rest bout each minute.I didn't know how low the 16 reps would take me but I thought no more than 45 sec.Turned out be be 4o so I got even more rest.

warmup:

10 mins Z and rifga

16kgx5/5/5x3

20kgx3/3

24kgx3/3x2

pretty cold morning for Cali so I took my time and warmed up slowly.

Five Min SSST with 24 kg
5/5/6x 5 rounds
80 reps in 5 min.
4240 lbs

This was fine although I realized on the last set I should do the 6 rep on the first hand instead of the last,lol. 6/6/6 will give me 90 reps and that will be the next goal.Each rep was done fast and explosively with a solid lockout at the top . With only 5's to do I didn't have to pace at all.As expected this felt just like the MaxVo2 training;only the last 5 sets of a 50 set workout,lol.
The real good news is that I removed the stigma of pushing myself a bit now and gained a ton of confidence in my shoulder and back's ability to run a little hotter than 80% effort.
On to the next test.

2 Clubbell Swipes.
Last time I did these I knew I could do 100 reps, so I figured I would stay on the testing track and give this a whirl.I really have a feel for this exercise and have no fear for my shoulder back or knee so I really wanted to push it a bit.

2 10lb CBs x 100 continuous reps, no choke /PR
5 total minutes

This went great. Very steady pace for the first 70(old PR was 60) and then picked up the pace considerably once I realized that I would make 100 no problem. Strong sprint the last ten. I have always done well with negative split racing and this is no exception.The kbs not so much but the cbs for sure.
I have good leverage here and by just squatting down a bit more I get tons more ballistic force going.Sonnon's Trial by Fire challenge involves 130 swipes, 130 mills EACH ARM! and 130 Hammer swings. I just wanted to nail 100 reps but I might have been able to eek out another 30.Time to alternate the 15's into the mix now and build up to 100 with those.

One arm CB Mills
1 10 lb x50/50 PR

This was tough.Sonnon's Trial by Fire has them doing 130 of these with each arm with the 25's. Thats serious and I have a long ways to go but its another very good move for me and my shoulders love it.50 was just about it for me.These were continuous although I think you can rest the bell in the shoulder park position before continuing and the still count the reps.
I also only took five minutes between the swipes and the mills as well.I will stay with the 10's for the most part till I can do 100 each arm back to back.A little work with the 15 for low reps will make the 10's much easier.

The letting go.
My good friend Doc Rob Muelenberg came to Stones gym today to pick up most of the last of my powerlifting equipment that I have left there.I gave him my 20 year old original glute ham raise, competition bench press,Ivanko 250kg calibrated competition weight set, Crain squat racks,Simons Reverse hyper,safety squat bar, 70# fat olympic, trap bar,dip bar and a bunch of heavy db's.
Nick is only training the barbell squat now and I just don't need to have this stuff collecting dust anymore. So all I need is the power cage and one moveable bench.I also kept 2 texas power bars, an old york olympic bar, 400 lbs of machined york 45 lb plates and 4 45 lb york bumper plates.I would rather make more platfoms whereI can do more kbs and cbs than have these unused items as museum pieces only.I always loved this stuff as it was the last remaining equipment from the World Gym power room . I had so many great training sessions there; the original power dungeon as well as such fond memories of all the great strength athletes that I got to train with and who passed though it. They all left a piece of themselves forever embedded in the steel and iron.
So I was happy to give to someone like Doc Rob who I knew would use and cherish it and appreciate it's history as much as me.
Rob, in total WSB conjugate fashion, jumped in a power meet last month and squatted 925 and just missed 1020 despite not having power squatting in 8 months; just training his strongman panopoly of different exericses.All heavy and all hard.And still Drug free.
I will miss having those bits of my past around a little but letting go of them really just makes me see how much more room there is for the things I am really doing now; kettlebells, the clubs and my bodyweight drills. And how little I need to really have what I want.

Another one bites the dust.

Another 50 sets of max VO2 snatches that is. This is the forth time I've waved through this cycle of 35-50 sets and this was the strongest by far, with the last 15 sets done with 8 rep per work bout.15 seconds is about the perfect amount of time for a work set for me. I can go all out but still recover from it quickly.I love going all out; nothing gets me out of my head and into the present moment like having to put my entire body and soul into a physical effort. Just freakin love it.
Someone once asked me how I could spend 5-6 hours a day 5-6 days a week doing gymnastics; wasnt that just too much work?And I told him straight away that I had never considered one minute of the time I had spent in the gym work.I always felt,right from the start, that I was Damn LUCKY to be able to spend that much time doing something I loved so much. School was work, gymnastics was play. Very serious and engaging play, but play.Kettlebells so remind me of that and it's been a long time since I could safely push myself like I did today and walk away feeling not only fine but good.It certainly helps that it is only the 16 kg,but I finally got my ego out of the way and stopped thinking I could only use the 24kg and up.Lots to be learned with light weights I have found.
And the virtual force created from moving fast is a good substitute for moving heavy.Think Sprinter.

Max Vo2 Snatch 15:15
16kg
35 sets of7=245 reps
15 sets of 8=120 reps
total =365 reps
13,140 pounds
25 minutes

Very very happy with this effort. No warmup just go which is very rare for me indeed.Snatch form felt solid and overhead right position was very solid too.I could even lean into it a bit.BUT I was definitely slow the first 30 sets or so and I was 3 or 4 seconds into the next 15 when I stood up. I went on time though even though I got less rest.I really worked the pause overhead for the first sets but knew 8 reps per 15 sec would mean a more aggressive pushoff to make the time and I found I could pick up the pace no problem.
Heartate was almost 190 for the last 5 sets and I was double breathing all the reps. worked great and definitely had more oxygen to work with.Form has been very consistent for a long time now. what a relief and a difference.

Clubbell Barbarian Flags
15lbs x20x6 sets
need the 25 for this badly. too many reps to get fatigue. love this move.

One CB shield cast
10lbsx10 each armx 2 sets
15lbs x8 each armx 2 sets
this was easily the strongest this has been with the 15's. last 2 sets had no choke and were no problem> I thnk I will be able to do this with the 25 right away.

Two Hand Mill
15lbs x10 each side x 4 sets

This was a practice session just trying to get the components and the correct mechanics for this move down. this was the first time I put it into a workout to be trained. Hard to keep the short side arm locked through the bottom. Have to rewatch the dvd on this one again.
Played with the Hammer swing earlier today and that is also going to be a winner for me. That will go well with the 25lber too.I always feel looser in the shoulder elbows and upper body musculature after I finish my kb workouts with clubs. No matter how many reps I seem to do it is very relaxing to me.

Lots of Z drills with clients today as well as standing karate stretches and rifga floor work thoughout the day. feels good and knee extension is the best it has been in long time.

BW 159.8
BF 8.7%
Water 60.5%

datsit,staying loose.

Snatches swipes and mills.

the clubbell work is really coming along and I am finally getting the hang of both the swipes and the mills. It really has a unique full body rythym and is much more rythymic and less explosive than my kb practice. A perfect compliment I think.I still can't believe my shoulder not only can do these rotational behind the back movements but is actually thriving on them! Crazy. I remember the first time I saw a clubbell 3 years ago in Santa Monica and couldnt even imagine I could ever use them! It would have torn my shoulder off! Its come a very long way.
Dropping the pressing in lieu of more swipes and mills is a good tradeoff.

Snatching felt good too, the 20 kg is really the perfect snatch weight for me. Not so light I can go as fast as I want and not have to think about it but heavy enough to challenge me in the higher rep range which I hate and suck at unless unbelievably motivated.

Snatch
16kgx10/10x2
20kgx
20/20
15/15
15/15
13/13
10/10/5/5
10/10
176 reps
7440 lbs.

This was good. I made sure to get a solid overhead lockout and pause between each rep but otherwise went fast. Alternated with Joe so no extra rest. Wind was decent but havent done more than 10- reps at a time in a long time so I got a solid forearm pump.my base just keeps getting wider on swings and snatches.will workup to 200 rep snatch sessions with both the 24 and the 20 kg.

2 clubbell swipes
10's x 60 reps
15'sx20
x15
95 total reps

these were great. I really found a rythym with the 10's and can see 100 reps here in time no problem.doing the 15's after was a bit tough as my grip was seriously getting fatigued now from this work and the snatches.used almost NO choke on the 15's and none on the 10 's sets.it actually saves the grip if you can use no choke and use the knob as a backstop for the heel of the hand.

One club mills
10lb x4 sets of 20/20

these were also the best I have done with these. No choke on these as well.100 reps per arm is the gold standard I read,( with the 25!) so I will start working towards that with the 10s.

was supposed to rack walk today but just didnt have it. the extra hi rep cb work seems to be edging it out. have to work on that.

BW 160.8
BF10.4%b
water 58.6%

datsit, staying loose.

Progressive Flexibility.

While I have realized that the combination of Rifga stretches and Z drills is better than either of them alone, I still have way more lower body tension than I would like. When one major joint only bends half the required amount this is going to be the case but the more open that leg/knee is the less total tension I retain and the better everything feels.

I have known that I have to "get on the floor" and do my prone cobras and down dogs and straddle and pike stretches to keep the hammies and calves open.I also use the sumo and stick squats to open up the hips and my knees but then it came to me that I haven't done with the stretching what I did with the kbs and the Z drills; take it to the next level by taking things to the standing position and treating my stretching and stance work progressively as I do my kb and CB training.

I have been getting on the floor but I havent been really paying attention to how deep my stretches are or if they have been really progressing. I have been just been waiting out the tension; which is good, but it could be much better.Maybe it is time to get my splits back.

And I have to start treating the standing squat and lunge positions as just primal pattern work with deeper stances held with less tension.The same respect for the positions as I would have for the move if I could practice them loaded.

The basic 'karate' stance positions really stretch out the calves feet and opposite side hip flexor and rectus femoris.it also shows me when my shoulders and hips are squared up, or not.

The rectus can really mess with the knee and the back if its tight. It's a knee extensor and hip flexor so it's gotta have it's full length; the standing karate type lunge stretch gets it all. Especially if I work it deep.But I have to work them more consistently and progressively.Also the wide stance deep horse stance. Just cause I can't squat heavy anymore doesnt mean I shouldn't work the position where it's weak; in its flexibility.Especially with the knee forward. That will open up the ankle more as well.

The only thing harder than figuring out what to do is really remembering to do it consistently.

Swings and Swipes.

Just me and Jonathan again so it was a faster paced one arm swing day than when Nick slows us down with all that heavy squatting :)) .Didnt get much good sleep last night so I didnt know how good my endurance would be; normally the 28kg bell gets 12 rep sets but I dropped it to 10's today to make sure.Once I warmed up though I felt great.

One arm swings
16kgx8/8x3
24kgx5/5

28kgx10/10x16 sets
x10/10/10/10
340 reps
21,420 lbs

this was just right workload.Especially happy with the last set where I did them back to back just to get it over with ;)teshnik felt good the whole time.very snappy and powerful. PR is 400 so this is 80%.

One arm swipes
10lbx20 each arm
15lbx25 each arm
15lbx30 each arm
10lbx30 each arm

these were great!can't wait to get the 25 lber!SO much of this is all about the grip, go figure.definetly figuring it out on the fly.

Two hand circular casts
15lbx25 each direction
x30 each direction.

love it.very fluid stuff and the shoulders love it.

Clean to flag
15lbx20 x 4 sets

this is new but I like it already.I might have to get a 45 lb cb as well for some of these two hand moves!

Datsit, staying loose

25 Lb Clubbell Swipes

This is turning out to be one of my favorite moves, it works the shoulder in a rotary way that is very interesting.I have a long way to go to master this one.