"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Pretty solid recovery from Saturday. No real issues save a tight ( as usual) left calf/soleus/knee. Presses and snatches were on the schedule today, in opposite order than last week. Also in order was 90+ degree sauna training.
Nice.
If you can't train in the heat you are not in shape in my humble opinion. And while I don't LIKE it I know its' making me tougher and stronger; and my joints love it so much. I vowed last winter NEVER to bitch about the heat again, I was SO sick of the cold. And I won't.
I would like some circulating air but I was too lazy to go get the fan so I suffered more. Good :)
My shoulders continue to act like normal shoulders, which is something I haven't experienced in decades so it's a bit confusing. So I thought I might do some reps and see how they felt. Haven't been able to in months. It went very well.
Clean and Press 16 kg x 5/5 x 3/3 20 kg x 5/5 24 kg x 3/3 x 4/4 x 5/5 x 2
48 presses with the 24k not bad.:) No pain or destabilization :) Things, after a slow 8 years are really moving in the right direction.At my young age of 56 :)
Snatch
Pressing last week after snatching really made it harder and I wondered if it would do the same for snatches this week. It actually seemed to make it better,easier.Shoulders were fully warmed up and my overhead position much more accessible. Nice.
Snatch 16 kg x 5/5 20 kg x 5/5 x 6/6 x 7/7 x 8/8 x 9/9 x 10/10 90 reps 3960 lbs
These actually flowed well and I consciously worked on keeping the bell higher in the crotch and staying a bit more upright on the downstroke. A little lesson from GS and it did help, at least with this weight. I cannot, however let my knees lock in the backswing. I tried that a few times and my back said hello immediately.
I can see how it really makes the ascent easier but I can't tolerate it yet so no go.Nice to be able to do ten rep sets no problem though.
Belt squat 40kg x 20 x 4 sets
Ok, heat catching up with me now. Barely got through the 4th set. Lake Rif on the mat.
Really, the two are the same to me and the stronger I get across the board the healthier I feel. And across the board means that, from stronger mobility and flexibility work to my walking to my lifting. Not just the weight I can put up.
The two used to be thought of as synonyms and the magazine of the same title years ago really captured the essence of what men of all ages wanted first and foremost. It makes no sense to sacrifice one for the other on any level and I know that soundly now. But I still want to lift some heavy things as often as possible while NOT tearing myself up.The KB swings, presses and snatches and their variations really seem to fit the bill for me as well as all the work I put in on mobility and correctives every day.
Today was a great payoff for all that. Decided on One Arm Power Swings as I wanted to go a bit heavy not have that much volume. I've never gone over 24 kg for one arms power swings and I think I only did that once. They are TOUGH.
I was hoping to be able to do 32 kg. I got a bit more
One arm Power swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 3/3!!!
52 kg x 3/3 !!!!
after I hit the 44 kg I thought that was going to be my top set! Well, no :) I figured that since I could do five one arms with the Beast I should be able to do a few power swings with it and I was right! And I just wanted to "feel' the 52 kg in one hand > it wasn't that bad!
I didn't take video since I didn't really expect to be able to do it! :) nice surprise.
Two Hand Swings
32 kg x 10
40 kg x 10
48 kg x 10
52 kg x 10
these went well much easier after one arms
Barbell curls
45 x 10
65 x 6
x 8 x 2
these went great. much stronger Back Press
1 strand x 10
2 stands x 10 x 2 these are way better as well. consistent progressions, that is the key to progress!
Strength, Muscle,Power, Endurance, Vitality
HEALTH Datsit.
Sisu/
Nice 90 degree temps today made getting started pretty easy. Not a problem warming up when it is HOT outside but I still took a short bath. It helps me mentally transition from work to training and gets some of the stiffness in my knee out from standing all morning.
Last week was double 24's so I thought 28's was a good call. I originally thought of a straight ladder from 5 - 10 reps but it turned out even better.
Double swings 2 16's x 10 x 2 2 20's x 10 2 24's x 8 2 28's x 6 x 8 x 10 x 4 sets 2 20's x 10 x 5 sets
These went great although it took longer than expected to really lock in the groove. that's why I did the extra sets with the 20 kg, I wanted more practice.
Sled Drag ( harness on shoulders) 5 laps of 200 feet. solid tied the front part of the harness together at the having it at the shoulder worked great. I could really lean into it and it didn't bother my back or stimulate the abs at all. My new position.
100 ups 30 reps. these are hard :) have to get the reps back up . Good gait mechanics. Doing them after the sled didn't make things easier.
Band curls single arm x 12, 10, 10 with lifeline red band.
Again, these supinated curls and the reverse grip front raise are keeping my shoulders centrated in the socket like nothing else! VERY happy with this result. ALways looking for the one button to push that will give me a postive domino effect and not the opposite.
The amount of pec, lats first rib. bicep, radiobrachialis and teres major release work I have to do has been cut by 7/8's or MORE! Crazy! but I'll take it.
Felt great all weekend,surprisingly, and didn't feel the need to do much mobility or stretching either day which is HIGHLY unusual. If I don't do it it's not because I don't need it it's because I'm just being lazy.
This time it was because Nothing really hurt or felt tight! I literally can't remember when that occurred. I mean literally can't remember a day. So I wanted to take advantage of what regular people must feel like and just enjoyed the days. I moved around a bit but was pretty lazy all weekend which was sweet. Having to CONSTANTLY move to keep from locking up gets pretty freakin' tiring. as well as boring. This was nice.
Plus I have the full hour from 6-7 am to mob and stretch and it worked out great. 1 pm Snatch one arm swing warmup' 16 kg x 5/5 x 3 snatch 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 x 10 100 reps 5300 lb
wow it's been awhile since I've done regular snatches with the 24 kg for any kind of volume and it felt like it! My groove felt off, I could feel my adductors working in a way they don't in the swing and the extra load on the back from the fast descent and reversal. LOTS 'O Work. But I can appreciate it again now in a different way.
Instead of bemoaning the fact I can't do 100's of reps in the GS fashion I now appreciate more how much forces and loads I have to deal with in my HS technique and how strong I have to be to use it.
Strong is Strong.
Double KB press 16 kg x 5 x 2 20 kg x 3 x 5 x 3 sets
wanted to try some double presses and see if my new found shoulder UN Impingement would have some carryover to the double press and it did, nicely Much more than expected. I played around with groove a bit and settled into what you see in the video.
Old fashion out and up technique. Not looking at the bell. It looks better in the video to me than it felt on the platform but I'm amazed I can do it. 24's are next if I wake up tomorrow and my shoulders are still good.
It's only been 10 days or so into this next shoulder mobility work so I expect it just keep getting better and better. It was just a while ago that I asked myself if I EVER would get my overhead position back and I really didn't think I would. Nothing I had done was working all that well and I had to keep doing it, a lot, daily. This one thing really made things change and turned the corner.
Just like the Thai squat for my knee and the " 100 Ups" running drill which re taught me how to walk again, this reverse grip overhead mob is teaching my shoulders where neutral is.If the joint won't get into and stay in neutral nothing much else works.
Belt squat 36 kg x 20 x 4 sets
these as always still rock.I want to get back to the Oly shoe again and see if I can make it work and target more quads instead of just "leg" . we'll see.
Another Pr :) I did three sets of 5/5 with this monster this morning and that's one more set than my last best. I want to be able to do 5 x 5/5 whenever I want and then once it becomes stronger start to work it more in terms of quality. Right now I'm just happy to survive it.
And survive it I did . I was ready too with good food and rest yesterday and a good nights sleep as well. I prepared mentally well for it also, pretty much knowing this is what I would do today. How strong it would be I didn't know but I knew I was ready to do it.
Last time with the Beast was the first week in June so it's been a three week cycle for it, Just about right. Training it once every three or four weeks is perfect. I need time with the 32, 36 40 and 44 kg bells as well, building strength, endurance power and technique with each. All of which will also challenge my grip and hip strength. Perfect.
One arm swings: 16 kg x 5/5 x 2 20 kg x 5/5 x 2 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 ( this bell ALWAYS challenges my left hand grip even more than the 48 kg does! weird) 40 kg x 5/5 48 kg x 5/5 x 3 sets Pr
This was as tough mentally as it was physically. Probably more. I really have a hard time that I actually did this BEFORE let alone today:) I had to fight to stay mentally focused the hard time and to make sure I wasn't just getting greedy and that it was in the 'safe' zone. NO desire to get hurt for a number or weight again. Ever.
The transfer is the scariest part for me, actually. Especially going from left to right. But going right to left scares me in a different way; I really have to make sure to get the bell squared away quickly and tame the arc perfectly. I don't want to go into the hole with my elbow bent OR not in balance. My back would not like being pulled over by this thing.
It went well. I did the third set starting with the right arm and it was tougher on the switch. Of course it just could have been fatigue. Either way I am seriously considering starting each set from a dead stop and just eliminating the transfer.It would be the safest way to just focus on the swing itself until it feels easier.
Plus when I switch right to left I usually turn the bell over( but not in the other direction) Juggling the beast isn't a good idea and it feels awkward not to. SO a dead start looks right Two Hand Power swings 40 kg x 5 44 kg x 5 48 kg x 5 52 kg x 5 40 kg x 10!
These felt easy! Solid lat engagement on the hike pass,good bell speed back and on the ascent as well! And I didn't feel anything but glutes and hips. :)
I will swing this one arm one day, I know that too.
Barbell Curls 45 x 10 55 x 10 65 x 8 x 2
Used a real Olympic bar instead of an exercise bar and like it much better. haven't had a texas power bar in my hands in a LONG time. Felt good as did the curls I plan on building this like a lift and not just an exercise for my biceps. I can get safely strong on these I feel.Although I have no desire to this used to be a competitive lift, part of the Strength Set : Curl, Bench press and Squat!
This is what evolved into the standard three lifts we know of as Powerlifting today. Very interesting
Back Press single band x 10 double band x 8 x 2 single band x 15
these still are working well and while, easier, double bands are still WAY tough. Lots to grow into.
This is a breakthrough for me. These were not hard or heavy at all and I can easily remember just a few short months ago when double 16's kicked my ass. I was just getting in my own way,technically, but it might have been the same if those 16's were double 40's, they were that hard.
I went into this thinking of this workout as a 'light' one instead of the top of the ladder as it has been. Being able to swing the double 32's did make a huge difference in strength and confidence.
My shoulders feel the best they have in years, literally, and I almost can't believe it. It's also amazing for me to look back at the last few months and realize how much pain I'd been in with those things. Almost constant. And just figuring out the right way to balance the structure and , BANG, the damn joint sits where it's supposed to and all the residual( well almost all) muscle tension and pain just dropped off. Crazy.
Good. :)
Full mob and stretchout this AM 6-7 Double Swings 2 16's x 8 x 3 2 20's x 8 2 24's x 8 x 10 sets 2 20's x 8 2 16's x 8 x 2
this was great. did some extra down sets to practice even more on the groove.
Sled drags 6 sets of 200 ft laps 1200 feet
First 2 sets with straps on hips, then 2 with power belt attached then back to straps on hips. This was interesting. With the straps on my hips they tend to slide down to the tops of the hip flexors SO I attached the strap to my old power belt and walked like I used to.
MUCH harder on the glutes but also on the lumbars. TOO much abs for me and it encouraged me to push on the belt like I used to when I was powerlifting and it brought back bad memories, lol. Back to the hips or will try again with straps on shoulders.
I also need to re incorporate different types of carries. rack walks, farmers walks bottoms up walks , etc. Being able to carry things, an assortment of things , is , as Dan John says, one of the essential strength patterns.
Band curls blue x 15 black x 10 x 3 sets Band Back press single red x 4 x 10
Love these and they are actually getting easier. especially the setup which involves a lot of external rotation mobility and strength in itself!
LOTS of curl grip overhead front raises throughout the day, with and without the stick. Love these. Need these. My shoulders thank you :)
Just restless all morning today, for no good reason. All the parts were attached and I'm happy to report that my shoulders seem to BOTH be in the right part of the socket, for the first time in so long I literally can't remember.
The undergrip overhead stick work is REALLY paying off and I still almost can't believe it. But given my 'unique' anatomy and orthopedics it makes sense in hindsight.With my hands supinated my elbows can get full lockout and my shoulders can get true torque and thus stability. Having to do almost NO myofascial release work, relative to what I have been doing and with almost no pain or undue muscle tension.
Crazy on the first order. I may actually regain my overhead position again.Along with realizing I had been twisting the wrong way my entire gymnastics career, realizing that the key to my shoulder stability is this externally rotated, supinated grip is unbelievable. Hey better late than never.
I"m just glad my shoulders stopped aching.
Snatches 16 kg x 5/5 x 2 20 kg x 5/5 22 kg x 5/5 x 6/6 x 7/7 x 8/8 x 2 rounds 104 reps 5096 lbs
this felt very easy and light, lol. All those heavy ass swings I've been doing are paying off. Now that I've accepted that the huge force loads on the HS snatch from the reduction and reversal of force on the downswing really DO kick one's ass I feel better about not being able to do as many reps.
Clean and press 20 kg x 1/1 24 kg x 1/1 28 kg x 1/1 x 3
wow, I expected presses to be easier after I was fully warmed up but it also tire me out.MIghthave to alternated starting exercises each week.
belt squats 32 kg x 20 x 4 sets Not too tough bu never easy. DB curls 3 sets of 10 with 20 lbs each these continue to feel "right". One day barbell, one day DB one day bands. datsit. Sisu/
VERY happy with this effort and today's training. Everything was on "go" this morning and I felt strong from the get. This new overhead stick stretch has been helping SO much and both shoulders haven't felt this stable in ages. Now that's a nice Pr if you will :)
Strong feels good and today I was strong. I was HOPING to get at least 5 x 5/5 in the one arm swing with the 36 kg after last weeks pr with the 44 kg but had it in the back of my mind if it felt light I would shoot for a ladder of 5-10 in it.
One arm Swing 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 x 6/6 x 7/7 x 8/8 x 10/10 72 reps :) 5760 lbs Lol, I was getting tired and wanted the pr of 10/10 so I skipped the 9/9 and just went for it.Groove felt good and all the parts stayed attached.
Two Hand Swing 32 x 10 40 x 10 x 5 sets
this felt light :)
Barbell Curl 45 x 10 55 x 8 x 4 sets Back Press single strand x 10 x 2 double strand x 10 x 2
Wow nice improvement there. Needed a little help to get the double strand in position to start( not quite enough external rotation yet) but the pressing was strong!This is definitely an important corrective strengthener and stays in the mix, as does the curls.
Lot of undergrip overhead stick raises throughout the workout and it also is a keeper and a key corrective strengthener.
Well, this was a nice surprise! I went to bed thinking that doing double swings with the 32's might be on the menu today and it worked out perfectly. I really want to make doubles the highlight lift of Wednesdays now and get a lot of work and practice in on my new favorite swing. As much as I used to hate them, that's how much I love them now.
Figuring out how to do them right had a lot to do with that change of heart,lol.
It also helped that a new stick stretch I'm doing might have actually got Both my shoulders in the most stable position they've been in in years. NO PAIN OR ACHE in either shoulder in who knows how long and that makes Mark a happy boy:)
Living with a pretty much constantly subluxed shoulder is not even close to fun.I'll go into it in more detail on another blog but suffice to say it's an extension of my new found love of curls, supinated arm and external rotation movements.
Ok, it's just an undergrip stick raise from thigh to overhead with completely locked arms.Sounds like nothing but there is big mojo on here for me. I used to be able to swing around a horizontal bar in this grip doing giants and stalders and hecht vaults and all kinds of other cool moves and I've forgotten to train this position for years.
The undergrip externally rotates the shoulder while the curl grip also lets me lock the elbow with my own unique arm carry position AND, most importantly, not only allows but encourages the correct downward scapula motion that is so hard for me to get when my arms go overhead in the pronated position.
Seems to be a nice transfer over, also, to the pronated position once the lower scaps get activated.
Honestly, I didnt' actually know if I would ever figure our the key to getting my overhead position back. this is the closest I've come yet to making that giant leap forward.
Two kb swings 2 16s x 10 x 2 2 20s x 10 x 2 2 24s x 8 2 28s x 8 2 32s x 6 x 3 sets! PR!! 2 22s x 10 x 2 sets
The second I pulled back on the 32's and they felt light in my hand I knew it was going to be no problem. The double swing is so comfortable for me now with the wide stance mimicing all those years of my power squat training, vertical shins really let my knees alone, wider also loads my hip preferentially to the back even in my low angle bottom position AND the wide stance allows for my arms to be pefectly straight in the bottom unlike one arms where I have to cross midline. The double 22s felt like toys :)
Two bell swings don't require this midline cross. Much easier on everthing. Not as much power but more strength to be sure. 140 lbs of bell is barely 20 lbs less my bodyweight :)) And there is much room for growth.
I definitely want double 36's as that IS my bodyweight.:))
OK double bulldogs would be cool, too:) Sled drags 65 x 200 ft x 2 75 x 200 ft x 1 ( too much on left knee) 65 x 200 1 800 total feet.
more tired in the knee than expected. plenty of work though
DB Curls 20 lbs x 8 x 4 sets want to do one day dbs, one barbell and one band curls
Band Back Press single red x 10 x 3 sets datsit. Sisu/
You never know when you are going to have a good workout and when you are just going to hang in and survive to train another day. And usually, I have found, that the days I do everything "right" are the hardest ones.
I got plenty of sleep yesterday, was hydrated, well fed, relaxed, got a full stretchout, etc. etc. etc. and was fine when I got up but sometime mid morning felt like I had been run over by a truck again! Like the barometric pressure dropped into the abyss. No such like. I was just run over by some severe ass DOMS from all the heavy bells I've been playing with.
I also have been trying to figure out where to put the health snatches and the presses as my shoulders can only take so much. So I decided to do just the health snatches today first. Not a good idea. TOO much of the press motion, even in the negative with little resistance doesn't seem to like my shoulders so I switched to ballistic snatches after five sets and these felt better, although rough. Haven't done many lately
Health Snatch 16 kg x 5/5 x 2 20 kg x 5/5 x 6/6 x 7/7 x 8/8 Ballistic Snatches 20 kg x 9/9 x 10/10 x 3
better but still achy and sore. and I haven't done anything. Oh well,just chalk this one up to practice.
KB Press 20 kg x 1/1 24 kg x 1/1 x 5
Felt guilty about doing so little so I tried some presses and they went great! Actually warmed up and they were more speed presses than anything. Excellent! But I didn't want to tempt fate anymore than I had so I called it Belt squats 40 kg x 20 x 4 sets
I own a 44 kg bell but it is an ugly mutant of a thing. It's at least 10 years old and I was happy to get it at the time from an small manufacturer because there were NO 44 kg bells being made at the time. But the handle is too thick, the surface paint slippery and it's just ugly.
Since I am actually USING these weights now I thought it was time to invest in a proper 44 kg and I got a great deal on a Dragondoor bell with the latest e finish so I grabbed it. It's SO much nicer than my mutant bell but it weighs the same so swinging it isn't that much easier. A bit because the handle is thinner and symmetrical but weight wise, the same amount of work :)
Yesterday was a mutant day in itself with non stop demo's from 5:45 am until 1 pm. I don't I've ever done this much demonstrating in a day in ALL the years I've been doing personal training and that's a lot.I was seriously cooked at the end of the day but VERY happy to see that nothing was tweaked or twisted this morning, and I wasn't even as sore as normal? Very strange indeed. But, I'll take it!
30 minutes yoga/ foam rollout
One arm swings 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 ( this is where it gets 'real') 40 kg x 5/5 44 kg x 5/5 x 3 sets! PR Not bad at all. Never done more than one set of these and was thinking of five sets but had more work to do on two handers. Nick did a set of 5/5 with the 52 kg ONE HANDED!
Joe had no problem with it either
Two Hand Swings 32kg x 10 40 kg x 10 44 kg x 10 52 kg x 10 ( some nice big jumps here for a change :) 40 kg x 10 36 kg x 10 32 kg x 20 !
these went great! Very strong and powerful. I keep saying it but it's such a blessing to be able to do this exercise after all these years. It's everything I thought it was and much more.
Barbell curls 45 x 10 50 x 8 55 x 8 x 6
ah, getting stronger. these are here to stay. my shoulder likes them very much.
Band Back press
4 sets of 10 with SINGLE red band. LOL when this thing showed up I tried it immediately and immediately got my ass handed to me :) Even with ONE lonely band it was TONS of tension. Of course I did the back press in front of me ( wrong position) making it WAY harder but even with it in the back it's not light at all and I tried two bands today at the end and I am no where close so I have tons of work to do.But this is a keeper as well.
It was a weird day today and I was supposed to get to my training earlier than normal,not extra late. The phone call that caused the issue was important, more important my getting to do some snatches and drag the sled early but it wasn't what I had planned and time for me is an issue for training.
I train in a fasted state and I'm at the very edge of being able to function strongly in my workout after getting up at 3:45 am and working though 7 or so clients in a row when I train the right time. Push it back an hour or so and the session can get very rough very quickly. Especially if the body is tight and not happy to begin with.
But I want to be able to go with the flow and not stress despite any situation and be as strong as I can in adverse conditions and this is the practice and training for it. I wasn't starving, I wasn't feeling weak, I just wanted to get the damn thing over and end that section of my day. Get some food, a nap and get ready for the second half.
So I just told myself to settle down, accept the inevitable- the workout I had planned- as well as the uncomfortable-ness of the situation and just get to work.
And it got really quiet. Inside and out. I just did the sets and reps as best I could and didn't ask myself any of the normal questions- should I cut this short? Is this really necessary today? Shouldn't you be more rested? And just did it. And it was fine. Better than fine. Almost peaceful. No hunger, no lack of strength or energy. No hurry.
And while it wasn't my best workout ever it certainly wasn't the worst.I was strong and just tired from a long workday and an early wakeup. No biggie.
The video above looks way better than it felt, that's for sure.:)
HeathSnatch 14 x 5/5 16 kg x 5/5 20 kg x 5/5 24 kg x 5/5 x 8 sets Regular Snatch 20 kg x 8/8 x 3 sets
Decided to throw in some regular ballistic snatches just to keep in touch. I also realized that presses on monday and negative presses on Wednesday are not going to work. Not sure I am going to re position these exercises ,as I want to keep both in the schedule) but one day apart ain't it. Shoulders were beat.
The Health snatches felt great, the bell felt like and the shoulders behaved. But I could tell I had done some heavy presses on Monday.Things were just TIRED. The groove felt good though
Sled drag 65 lbs x 200 ft x 5 1000 feet
these felt great. this I love to do outside.
Cable curls and band rear delts 3 x 10 and 20 each
just locking out the elbow and resetting the shoulder.
Long long ago, when I was still a competitive powerlifter and a complete WSB devotee I hurt my lower back. Pretty good one too, but I was in the middle of preparing for Master's Nationals and I still wanted to compete( I was still greedy and stupid back then. Tough, but greedy and stupid).
I only knew how to train for power meets using the WSB volume approach and I was at a complete loss as there was NO way I was going to be able to tolerate even CLOSE to the amount of work the Westside system requires.
So my genius wife, the queen of uncommon sense asks me, "why can't you just do enough not to hurt yourself?" What? I had never even considered that but it made perfect sense. At least for this meet. do just enough work on each lift to keep my strength up, and perhaps make some progress but not beat yourself up with volume.
In the squat I could tolerate about 6-8 total reps INCLUDING WARMUPS. Ouch. That's nothing. Bench press a bit more and I wasn't doing much deadlifting at all. I was focused on the squat.So how to make just 5-6 squat reps into an entire workout as I got ready for probably my last shot at an Elite total.Oh yea, forgot that part, I had my sights on an ADFPA Elite 1500 lb total at 181 drug free and 44 years old.Very specific numbers.
I decided to look at EACH part of each squat as a rep onto itself.Getting tight under the bar- a rep-unracking the weight- second rep- walking it out- third rep- getting tight before the descent- forth rep- the descent- number five- the ascent and hold- six and seven-walking it in- eight.
So EIGHT reps or parts in just ONE single squat rep. This type of thinking also allowed me to REALLY focus on perfecting every single part of the rep. After all, the contest was ONLY about how much I could squat ONCE. NOT how many reps with what weight I got in my workout 3 weeks before.Just one rep. Three tries but only one counted.
I tend to enjoy training much more than competing and I can get lost in "winning the workout". This back injury wouldn't let me do that anymore.
But if I could manage 8 singles in a workout that was actually 64 separate elements; reps, pieces that were being trained that workout. That's some volume right there:)
It took some getting used to but my aching back wasn't exactly spurring me onto doing tons more work anyway. I was hanging on by the skin of my teeth but lo and behold I was making my numbers and feeling stronger. All I was focused on was the 3 attempts at the meet.And the ONE rep that gave me my goal weight.
Plus it was great actual practice for the actual meet, where you have just a few warmups and only three attempts to get your number. That's all that really counts.
This worked great and I ended up with a solid 529 as a third attempt after getting called on depth on the second. I had hoped for 545( triple bodyweight) but I was happy with this. I ended up missing my Elite total by a mere 15 lbs ( 1485) when my back said no to a third attempt 529 deadlift and I was left with 501.Oh well that was my last three lift meet and it was a lifetime PR total, even if the individual numbers weren't that high.
I should have worn a better suit but that's another story :)
The point is that for real lifts like the squat, bench press, deadlift or any Olympic lift or Strongman type lift the max lift is the goal. Reps are for building, singles are for testing.
And for keeping your strength up when you're hurt :)
My presses have been coming back strong but I have no desire to do sets and reps here anymore. I don't need the shoulder mass and my stability problems always seem to come about on rep sets, not singles.
But I want to be within spitting distance of my 1/2 bodyweight press all the time and this is how I will be able to do it. My weight today was 156.4 so I only need to press the 36 kg. No problem.
So singles it is and I try now to focus on all the reps within a single in the KB Clean and Press. LOTS going on here and it's actually fun now too. Plus I can do multiple sets of singles and find them getting better and stronger and faster as I warm up.
After last weeks stacked presses it was back to regular KB press. I have to find another variation that I can do and that likes my shoulders too. Bottoms up will be next up. Tough tough work there, too. LOTS of tension. Less total sets for sure.
KB press 16 kg x 3/3/ x2 20 kg x 2/2 24 kg x 1/1 28 kg x 1/1 x 10 sets
each set got easier and better. Really gave me a chance to focus on each aspect.
Double cleans 2 20's x 5 x 2 2 22's x 5 x 5 sets
this was tough! hot today and this was some work
Belt squats 36 kg x 20 x 25 x 30 x 40 Pr 115 reps
that was good and TOUGH! Had to get Tracy in the gym to count my last set reps to make sure I did them. it was actually easier that the 30 rep set. Reverse Woodchop blue band 3 x 10 reps left side only.
glad to add this old favorite exercise back in. used this extensively in the early 2000's for my back rehab. Really gets my left glute ,right erector and left to right T spine rotation - all my weak points. I've been avoiding it for years in search of better moves than this old school "functional" exercise but I think it's time to ressurect it!
Barbell curls 45 lbs x 5 x 8
these were actually hard and my biceps were tired, lol. Not used to the work even as paltry as it is.
I wanted to go heavy today but wasn't sure how things would pan out. I would have been plenty happy with just 40 kg one arms but all systems said go and I actually got TWO sets of one arms with the 48 kg.A pr of sorts. This wasn't a great physical day but that's precisely the point. I want this weight to be a regular workload, not a peak effort and that's what I'm building too.
I didn't transfer because I didn't want to risk it as my shoulder is much better but the forearms are still a bit wonky and catching the bell on the fly is a skill in itself. The first set was done one arm at a time as well.
Definitely not as strong as my last effort but solid work nonetheless. Lots of great yoga, muscle tissue work and correctives yesterday and that definitely helped as well.
One arm swings 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 40 kg x 5/5 44 kg x 5/5 48 kg x 5/5 x 2! 32 kg x 10/10
Two hand Power swing 32 kg x 5 40 kg x 5 48 kg x 5 52 kg x 5 !
First time ever trying, and doing, power swings with this bell. I can see where it's not that great dimensions for cleans, presses or snatches but it's great to swing! Really has a nice feel to it,and, as I've written before, actually feels lighter to me than the 48 kg.
I can't imagine one arms with it though, especially with the handle which is not only THICK but slippery too. I could wrap it with athletic tape though, that would work :)
Barbell curls ! 45 lbs x 8 x 5 sets
these felt great as well again. I can actually see building this up as a solid lift itself. A classic power bodybuilding move.
Back Press jerry rigged with dyna bands 3 x 10 good feel. can't wait to get my real ones :) datsit. Sisu/
My shoulder held it's place very well last night and all today and the place of origin still seems to be overly tight forearm muscles, especially pronator teres and radiobrachialis. First rib back in place ( and staying there) and the more I put my arm/shoulder into external rotation the better it feels.
Started doing overhead stick work with a curl grip and that immediately felt right.forcing the elbow to lockout as I went through the ROM was key.If I let the elbow bend the scap stopped working right. Plus no pain on ROM
Curls continued to feel good as well with NO bicep sorenesss,which I expected.My biceps were getting plenty of loading BUT NOT in an external rotated position! Hey that's cool, curls are fun and my arms will be even bigger,lol.
Now, to get an Ironmind chest expander to work my triceps in old school back press!
Now how to figure out how to stand without going into internal rotation! My norm is hands in the pockets which is exactly the opposite I want my arm/shoulder to be in. Looks dumb to stand in tadasana pose so I'm hoping as I get the forearm open and keep it open it won't be so bad with the arm in neutral( thumb up) .
We'll see. Daily posture causes more orthopedic issues than most people realize,except when they stop to think about just how much time they spend in very bad positions. Me too.:)
SO since Health Snatches are on the Wednesday menu I thought I should get some more practice in but didn't know how the shoulder would take it. Turned out fine
Health Snatch 12 kg x 5/5 14 kg x 5/5 16 kg x 5/5 20 kg x 5/5 x 10 sets
easy peezy.It was light so I could play with form a bit.On the right side I have to stay rotated a bit to the right on the negative rep on the shoulder says high. This is correct since I am asymmetrically rotated to the left from my scoliosis and ten million twists to the left in gymastics. It's the same position that's strongest in my press. Also have to keep my crush grip on the right side to stabilize the shoulder as well. An open hand doesn't feel as good
My left side is square just as in my press.
Sled Drag 65 lbs x full length of block and back this was cool. Don't know how far it was but I walked til I was tired, rest a bit and continued. I think I need to sled drag two days a week. at least. my legs are really getting stronger and boy do I need that.
Barbell Curls 5 sets of 8 reps with 50 lbs.
These felt remarkably good to do. Lord knows I have done my share of these and it felt like home.
and that includes myself. I woke up tweaked Friday at 1 am and it was a long weekend. Even though the workout on Saturday didn't particularly make anything worse my right shoulder was locked up all day Sunday and that was no fun at all.
I was trying to figure out WHY it happened as I spent the entire day, rolling and stretching and cupping and getting Tracy do work on me and then I realized I just haven't been spending enough time do my True Workout, which is my full body stretchout.
When my forearm flexors get overly tight it runs straight up to my shoulders. I know this. I knew this BUT I just haven't been forcing myself to do the hanging from the chin bar that I know I need. I just have been feeling too good, too balanced, too strong.
And no one wants to do the boring monotonous stuff when they're feeling good. Only when they're hurt and the HAVE to. Plus, I have been stretching out, at least 30 minutes every day but I know I have very specific postures that I have to do, and HOLD for very long times, to get the benefits I need from them and I just haven't been making myself do them. Until I had to and then it is even more painful :(
Getting the forearm unlocked opened the whole fascial chain and let my shoulder go back where it needs to be. Very strange huh, that muscles in the forearm could knock the shoulder out of alignment but I've seen this happen with me too many times to dispute the accuracy of it. Now just to get my arms overhead more often!
Plus it was that damn Max Vo2 snatch workout that locked things up,lol, I knew I hated that workout for good reason:)
So I had a great full hour stretchout this morning but I knew that pressing today was NOT a good idea. Hell, I had no idea if I could even swing, the shoulder was thank funked up! But as usual, getting back to trying to move normally had a great effect on everything and my double swings were very strong!
Double bell swings 2 12s x 10 2 16'x x 10 x 2 2 20's x 8 2 24's x 5 x 6 x 7 x 8 x 9 x 10 2 28's x 6 x 5 sets !
these felt great! strong and easy although my wind was off from barely sleeping the last few nights. Nothing cuts your endurance like poor sleep. unless it's poor sleep and pain :)
Sled drags 200 ft x 5 laps 1000 feet
these were good and fast as I was solo today and didn't time things well. Oh well, got em over with faster. Belt squats 32 kg x 30 x 2 x 23
cut the last set short as I started to feel the left glute talk to me. I had forgotten about this exercise when I decided on the drags a day early but then realized I had them on the menu and my shoulder wasn't involved so I did them. Much different after all the sled work :)
Bodyblade laterals 3 sets of 10/10
SO the lesson is treat the mobility/flexibility/pre hab work as the MAIN MEAL not just the side course or perhaps you won't get to eat dinner at all! Being hurt just sucks, and, being in so much pain and having so much restriction the last few days really made very clear to me just how much progress I have made in the last 2 years.
I used to LIVE in that state. EVERY day. For way too many years and I don't now and that's great. And I have no plans to return to that state of being. But it means I have to take my yoga much more seriously as it's own practice. And that's precisely what my stretch mob work is, a Yoga. A Way. A Practice. Time to get serious.
Yesterday was a weird day. And all night. For no good reason my knee went " out" at 9 am and I didn't really get to put it right until after all my sessions. Not a whole lot of fun.I think I crawled too much, to be honest, on the days before and my left sartorius went nuts a bit.
That's what's so much fun about having this beat up old frame to work with; I usually don't find out I did something wrong til day(s) later and then I'm not really sure what it was.But this sartorius tweak has happened before with crawling, only much less last time( which means I'm making progress) but it was too much.
Then at 1 am last night my right shoulder subluxes and I've was up pretty much the rest of the night, off and on, rolling and stretching and trying to convince it go back in.I knew once I got upright it would settle in but I wanted to sleep:)
Of well, the body had other plans.
I have to sleep on the other side of the bed for awhile and let that arm stretch out to the side, instead of keeping it curled up. I know that's what made it tweak. Great stuff, getting hurt sleeping again: my definition of when you are old.
I am old but not done.:) Sisu baby, Sisu.
I was thinking about subbing out this half snatch( it's proper name) on Wednesdays for Max Vo2 as I wrote about last time but thought doing some light snatches might help 'set' my shoulder today so that's what I started out with.
I've learned not to freak out when my body moves around as I've shown myself, over and over, that I can unfuck myself, IF I have the time, AND that moving normally, or trying to, really helps put re set the body by pushing reboot.
But I wasn't prepared for how much I was going to like this move.
It's called the Half Snatch, properly, but I think of it as the Health Snatch as it is FAR easier on my body in total that the ballistic HS snatch.
One of the best things about the GS snatch is that it revolves around saving the grip, which means it revolves around lessening downward forces on the descent. The HS snatch doesn't and for that reason it is a seriously powerful movement and tool. BUT if I don't do things just right things can go wonky for me fast and I'm tired of that.
This movement solves the problem. The ascent part of the snatch is the same, powerful and accelerative. But the descent keeps the bell in over the base much easier into a basic rack position and from there it's easier to power up another snatch with minimal forces on the back or the grip.
PLUS it is a mini press negative and that should help make up for the fact I am only doing singles now on my regular press day. This was great!
Heath Snatch 16 kg x 5/5 x 2 18 kg x 5/5 x 2 20 kg x 5/5 x 2 24 kg x 5/5 x 8
wow this was sweet.two things: one, I felt like I could keep going into higher reps very easily. Two I could definitely go heavier even though I won't :)
Oh, and as usual, the overhead position helped re set the shoulder. thank G-d!
Two Hand swing 28 kg x 10 32 kg x 10 40 kg x 10 52 kg x 10 x 2
these went GREAT as well and the shoulder felt fine. So weird.
CB Shield Casts 20 10/10 25 lbs x 10/10 x 3
these felt good but wanted to take it relatively easy.
Pushups to single bar 3 x 7
just to see how the shoulders respond tomorrow. the reps were easy.
Man, I love having done this workout but HATE having to do it. Oh yea, and DOING it. sucks too. LOL. It's actually not that bad but it's just not my cup of tea.
Did a ton of crawling yesterday and came through with NO issues save a slightly touchy left adductor that said hello in the middle of the snatch set(s) but no big deal.The crawling felt great and was very easy but I still have to be very careful not to overdo.
The KStar/Diane Fu Shoulder mob worked better than I could have ever expected and the constant ache in my right shoulder was completely GONE all day today. It's unbelievable how much more energy is immediately available when one doesn't have to deal with managing pain. Crazy.
It's almost impossible to imagine not having to manage SOME pain everyday; it's been that way for so many years. But I can see the end, actually. Haven't been so close to square, plumb and neutral since I was 17 and before my first injury.
SISU baby SISU. Never give up :)
Snatch Vo2 16 kg 15:15 32 sets of 7 224 reps 8064 lbs
not too bad at all . cooler today so we didn't sweat our asses off and that helps. Next week up to 36 or 40 and then onto the 20kg and some sets of 10/10. Not going to do Max indefinitely, that's for sure. Hate it too much:))
A cycle of Max, then some 20 kg 10's then the 24 kg for 5-7 and some volume and repeat the micro cycle. Sounds like a plan.
Sled Drag 5 laps of 200 feet.
these felt great. bumped the weight up 5lbs as well.
Triceps pushdowns with band 5 sets of 20 reps for fun datsit. Sisu/
Right shoulder was wonky all weekend although the cupping did help. But it wasn't until I got a full overhead stretchout hanging on the chin bar in all three grip variations did it settle down. Doing it again this morning plus adding in this first rib mob from KStarput the icing on the cake and it felt better in the AM than it has in quite awhile.
When the shoulder is not in the right place it 'aches'. Not a 'pain' per se, just a dull ache and messed up movement. This set the first rib and then taking the Supernova to the wrist flexors and getting the elbow to sit right made it all betta'.
When you have tight muscles and loose joints shit moves around all the time and it's a pain getting the tensions right. Especially if you want to do something more than change the channel on the TV:)
Press day today and while I thought originally about just doing 24 kg for LOTS of single I decided to try stacked presses again. last time I did them my forearms didn't like the grip and I haven't played with them in over a year. Today went well
Stacked press 1 10 kg 1 8kg ( 18 kg) x 5/5 2 20 kg x 3/3 ( 20 kg) 1 10 kg 14 kg ( 24kg ) 2/2 2 14 kg x 1/1 PR!
2 16kg x 1/1 L and R Miss! ack! 1 14+ 1 16 kg x 1/1 ( 30 kg ) x miss 1 14 kg + 1 16 kg( 30 kg) x 1/1 PR!!!
1 10 kg + 1 14 ( 24 kg ) x 5/5
whew! glad I went back and tried again, even then I missed the second attempt on the right arm. But I knew it was technical miss and went right back to it. I can get the double 16's next for sure. Most of the miss was just lack of confidence and familiarity with the movement. I was just "feeling" it out, not really going for it.
Still very happy with the day.Shoulder felt fine :)) so strange how fast things come and go these days.
Two Kb swings 2 16 kg x 10 x 8 sets
these felt great! so light now and the groove was fast and powerful.
Belt squats 40 kg x 25 x 4 sets
these were great and I was barely out of breath. Love these , they have been so consistent for me, and my knee.
Joe has been on my WSB style press program for about 8 weeks now and he was ready for his first attempt at his goal weight, a 52 kg KB Military press! He has killed all this max effort special exercises, his speed work is going great and his strength is up. Time to peak!
He pressed the Beast with both arms for the first time a few weeks ago, a pr, and had even bought a specially made 52 kg bell just for the attempt.( you can get one here for only $75 if you are so inclined) from Hammertone Bells. The thing is a monster as you can see from the photo, and the handle is THICK! 5.68 inches!
And the bell is taller than the Beast but the top of the bell is LOWER which gives it a much lower center of gravity than the DD 48 kg Joe was actually pressing from a deficit position :)) If we had taped weight to the bottom of the DD bell I believe he would have made the press easily.
He just missed it . Badly on his first attempt at it and very well on his second attempt.Missing weights well, like professional ,as Pavel woud say, is critical. One gets maximally strong using maximal weights which necessitates knowing how to miss strongly ;without hurting yourself in the process, squirreling around under the weight or using weird body english just to finish the lift.
Anything else is just panic. Not the time to panic.
It was a weird day as Joe had to just jet in, try the lift and leave, he had other business so it wasn't a 'normal' day but he did great.
I had a weird day as well. My right shoulder was moving around all day yesterday and most of the night. Didn't really get it set before the workout even though I got a solid stretch/mobility session in first.
The biceps felt tight as well so I went slowly on the warmups. Didn't really have a goal weight after last weeks Beast work; something heavy but not too heavy.
One arm swings 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 x 2 ( this is where I first felt the right elbow/biceps. Just didn't set up well I think but it made me sit up and pay attention) 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 40 kg x 5/5 x 2 32 kg x 10/10 x 3 sets
this worked out great! started all the sets above 24 kg with the left arm and the right felt better every set. Left hand grip wasn't great again at start. but got better. I'm used to starting heavy one arm work with my right side and this was definitely different.
Two hand swing
32 kg x 10
36 kg x 10
40 kg x 10
48 kg x 10
52 kg x 10 x 2 !!! Yes!
these felt great! As nasty as this bell looks for single arm work it actually is great for two hand. The handle is wider so both hands fit in easily, the thicker handle actually made for a better grip and the lower center of gravity made it feel lighter in the swing than the 48 ! Fun.:)
Two Hand CB Arm Cast 20 x 10/10 25 x 10/10 35 x 10/10 45 x 8/8 !!!
Nice! Haven't handled the 45 lber in months. Sweet!
Snatch Holds 14 kg x 30 sec 16 kg x 30 sec x 2
these felt surprisingly great! Even on the right arm. Weird . Could it have been my new toys?
My super cool Kelley Starrett designed mobilty toys in the mail yesterday from Rogue and just flat out love them.The Ball AKA Super Nova is just incredible for almost every part; the thing is dense and heavy and stays put. The nubs on the surface just grab the shear the skin/fascia just incredibly well and adheres to the skin without irritating it.
Glutes, calves hammies, hip flexors psoas are easy to get. Even the traps, scalenes and first rib areas are easy to get into with this. same for right under the armpit and the lats, teres and external rotators.
It's not comfy but you can also get it between the spine and the scapula and get some serious movement in there.
ALSO great for releasing the forearm and wrist flexors as you roll them across the top of the ball while it's one the dinner table( as mine is now :)
This thing is amazing. Right up there with as good an advancement in myofascial self release as the rumble roller was.
The Gemini is pretty cool too obviously not as overall useful but I think it's going to be magic for the T spine in a way I can't even comprehend yet. I haven't spent much time opening that area but now I think my overhead restrictions have more to do with that than the lats or pec minor. I just spent a few minutes with it horizontally and vertically between the spine and the scap and my snatch holds today felt crazy different!
Excellent.Also, Joe brought over his cupping kit and I got some serious work on all the nasty tight bits.I bought my own set today and this is going to be a very interesting experiment. It creates some nasty bruises but really gets some serious blood flow to the area and it seems to feel and move better right away!
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