A little Kettlebell bodybuilding

Pavels 'fast tens" article got me going and I played around with the concept today. I started with long cycle clean and presses with 1 kb and then went to double bells.then I snatched again.Of course the universe had to give me its smack in the head not to get to excited as I subluxed the RIGHT shoulder on warmup one arm swing set with the 36! Just too loose and trying to get TOO much range of motion.

I am reminded again that full( and relatively easy) range of motion in all the joints has to come first. If I neglect this and get too tight, bad things happen. Lots of torsion going on when one side does not felx or extend as much as the other side. My joints lock up so fast I cant beleive it. So I finished my workout and went right into shoulder rehab. oh baby oh.

I did like the workout> I added my own touches to I and pyramided up in weight dropping reps as I upped the weight. This increased volume at the lower percentages is what builds a lot of mass I am convinced. It sure seemed that way when I was bodybuilding. the heavier weights increased density but the lighter ones ,and the pump, increased the size.

I am not sure, however that I should be chasing size, as thats what seemed to mess me up in powerlifting: to much tension in the muscles.I've got too many injuries to carry that much total body tension.I feel much better staying looser and (relatively) weaker. This is why I've been trying to get my weight and bodyfat down .I think I am just getting greedy again when I should be thankful I am in so little pain and can train so much.

bw 160.6
bf 10.6

Being Swung

Its very easy to try to manhandle the swing, especially when you get tired. For those like myself with relatively weaker hips, the desire to pull the weight is strong. I was thinking about this yesterday during the tabata sets and realized that I had to learn to let the kbs momentum do its share of the work; stomping when the time was right, not through the entire movement.

Gymnasts must realize that you dont have to work the entire part of a giant swing; instead you have to wait for the right part of the bottom of the swing to "tap" and use the momentum you have created in the downswing to go upwards. Same thing with the kettlebell. If you reach back properly and get into the right position, the stretched muscles of the hips, glutes and thighs will contract on their own reversing the kettlebell and starting it back on its upward path.

Trying to push too eary does not help, in fact it hinders the swing as you are not in the correct position to exert maximum force.I thought of the idea of "being swung" to try to focus on using this momentum to my advantage. Coach Sonnon talks about being "breathed" in his bodyflow exercises reacting to the breath movement instead of forcing it.Same thing here.

It does not mean being loose or passive, more like the idea of riding the diving board or trampoline up until its the right time to jump. Trying to jump too early; before the board is properly coming up gives you less height, not more.

When it comes right down to it

I am just like everyone else. SO much of my training is geared towards changing my body composition. Whether I am doing extra sets or more weight to gain size or strength, or doing more sets of high rep snatches or swings to get leaner and harder I am breaking one of my golden rules.

To wit: do not overtrain just to burn off calories. Changing body comp is from diet not just training. I am still eating too many crappy carbs( halloween candy). I am always trying to push to do more sets and more reps and go at least and an hour and a half, but training alone I am finding an hour is it. Not counting mandatory stretching( which I should count) . I am a classic overtraininer, always trying to kill more demons.
Of course I have stalled a bit in my weight loss and my bodyfat is not dropping either. My training volume is definitely lower than its been.

Snatch
26x10/10
36/8/8 x2 using a very hardstyle, straight arm, flip it over at the top form. Just being very instinctive with the move. also, trying to really feel the pendulum and time the stomp off that. I'd kill for an ass.

A lot of lean but not much knee bend.I am feeling last weeks training a bit. especially the heavy dls.
44x5/5
x6/6
x7/7
x8/8
x5/5
x6/6
x7/7
x8/8 back to what I know. I love ladders, always a good workout and what got me in shape last time/
x5/5
x5/5

124 reps with the 44, a decent volume. decided I need more time with the 20 kg although I am embarassed I am so weak these days.

one arm swings,tabata style( ten second rest between arms)

53x10x6 sets. Man, these freaking KILLED ME!
I would do one set of ten ,rest ten seconds, then the other arm. this shouldnt be so hard. course I did just do 124 snatches.

one leg squats( rear leg elevated in power rack)
bwx10/10
18kb/10/10
26kbx8/8x2 sets. these are tough.

handstands/15 sec each
these are the longest I have held a handstand in forever. definitely harder than ten seconds too. shoulders start to tire.

Splits
these are coming along. this helps open my left hammie like nothing else.

It seems they are right.

Ori Homflecker, Dr. Art Devany, Dan Johns and his Meat leaves and berry diet as well as the Paleolithic diet. I feel so much leaner, stronger and cleaner since really cutting my carbs( even complex) and subbing vegetables. I never thought you could use vegetable carbs for energy but I guess if you become a good enough fat burner it doesnt really matter.

And the consistent mini fasting really sets the stage for the fat burning as well. I cant beleive how much more energy I have with so much less food. and my strength is good too. amazing.

I love Frazetta. Always a great energy to get you ready to train. Savage and intense. Or, as Pavel would say; "fluid and vicious".

Heavy and slow

WOke up feeling pretty spry from yesterdays training.

warmups( with 12kg)

around body pass

around leg pass

figure eights

around body pass

did this three times. only left to right on all movements.

overhead swings

26x10

36x10

44x10x2

53x10x2

72x3 Yes. the first time I have done this.

72x5 not bad at all. fun to play with the two pood again. just have to be carefull.

deadlifts( belt only, double overgrip)

135x3

185x3

225x2

275x1

315x1 a bit slower than I would have liked. I did dl on wednesday.

337x1 better.

348x1 very solid.

359x1 excellent. this moved the fastest of them all.

depth squats off 13" boxes

53x10 72x10

88x10x5 sets ah these are great!!!! really opening up the hips and back as it torches the legs. really tight eccentric reps.

kb touches base each rep.

have to get it so I can off the floor instead of the two board( 3") the weight hits now.

arm bars 36x5/5 44x5/5 53x5/5x2

datsit.

Light and Fast

Been reading Dr Art Devanys first chapter of Evolutionary Fitness and already I love it. This is just where I need to be going and right now and he is a light in the darkness. The guy is just brilliant, imo, and has an honesty and bluntness that truly smart people have. they just state their truth and its yours to do with what you want.

I will have to read and reread, as is my curse, to really grok this stuff but thats alright. Its so fascinating I cant keep away. Nothing better than something really good to sink my teeth in on the cutting edge of the state of the art. lol.

Just how I was when I discovered Mr Tsatsouline. These guys are different.They have the ring of truth and the stink of integrity on them. Devany is definitely hitting on some intuitions I have always had about training and diet and explaining them from a scientific, as well as poetic perspective. Like Joseph Campbell for mythology.

Devany is big into training fast twitch and uses lighter weights and trys to increase acceleration during his compound an sprinting movements. Like Westside barbells dynamic effort day. short intense efforts and dont train too long. this will take some getting used to!LOL!!

Its getting easier to train faster and in less time now that I am solo . I used to train very fast in bodybuilding.

Training
warmups
one arm swings, darcs, one arm cleans, snatch, two hand swing to overhead with one pood. 8 reps each

two sets of these

Swing flip squats
36x10
44x10
53x8x7 sets. Havent done these in awhile. defiinitely a good squat position.

two kb clean and press
36x5x5 took about 30 sec /sets.
felt great. light and fast. explosive. shoulder has relaxed from wednesdays bench presses.

pullups/ handstands
alternate sets of 5 reps and ten seconds. these are getting downright easy now. almost never miss first attempts.

two kb farmers walk
2/44's x6 laps. lighter and faster. 30 sec between sets.

I like this style of training. very wsb. shorts sets and short rests. no problem. its those long sets I hate. wind is getting decent and this helps my funtional leg strength( i.e ability to actually walk!) that I will have to add in another day at some point. It is literally teaching me how to walk right. the kettlebells low center of gravity really helps me root as I walk. its definitely getting stronger.I need another 72.or do mixed sets with the 72 and the 53 for a half lap.

On the FLoor stretching
20 minutes. also training splits 20 minutes this am.have to be careful swithing from side to side and this causes my shoulders to sublux! and they dont go back easily either.
straddles,
pikes,
L sits
downward dog
Hammie walk ups
sumo squat stretch

deads again tomorrow am cant wait.

bw 159.6
bf 11%

No Slack.

Man, I am old. Just a tiny little bench press and curl workout and I can feel the stiffness and restriction in my right shoulder, which hasnt been bothering me at all for months, settling back in. No thanks.

I am in the training doldrums and its not pretty to see, or be in but the only really important thing is that I keep training, no matter what. Keep training and figure it out as you go. I will be training 90% solo now and I have no excuses for not doing exactly what my body needs to balance itself and keep getting better.

I was also thinking about putting on some more mass but I really like being lighter again. It is so much less stress on my knee and back as well. very noticably. also, not loading heavy is a key thing too. Another great thing about the kb is that it doesnt increase in weight forever, like a barbell. big difference in structure stress with the kb instead of the bar.

I would like to go backwards into power training, something I know so well, but my body doesnt seem to let me. I have to find a balance and a challenge I can live with.

I also HAVE to stay flexible, as much as possible, and keep working on my splits and full pike position. these are key to releasing the knee and the back.Handstands and overhead hangs do the same for my shoulders and NOT benching or building pec mass. oh well. I think dl will be ok as long as I dont get crazy heavy.

Training now is just as much about my preventative and restorative exercises as it is the kb or barbell work.And I have to give those extra sessions their just due and count them as part of my training. Because without them I dont go very far.

Dan Johns: The Meat, Leave and Berries Diet

Dan Johns: The Meat, Leave and Berries Diet

ANother great version of the Paleo diet. this time its from Dan John

Back to the Darkside.

I just can't face another hi rep day,especially training by myself, so I did a little powerlifting again today. Feels good to do some low reps and heavy( very relative) for a change. Without a deadline and some clear cut goals its almost impossible for me to get motivated to get going these days and being able to do 100 swings is just not enough.

Getting on the bench was like putting on an old,well worn pair of slippers. Not much support but it feels like home. I am nuts its seems.

Bench press
95x5x2
115x5x2
135x3x2
157x3x2
very easy but the left biceps tendon will want some adjustment time. I will give it to it.

rolling db extensions
25#x10x10 15 sec rest/set whats this? a tricep pump? forgot about that. I love this move and didnt even know when we were doing this that it is the Tabata intervcal protocal.

deadlifts ( double overgrip)
135x5x2
185x3
225x1x12 sets 30 sec rest/sets. fast and easy. perfect. very close stance set up with the weight in the medial arch. strong position.

two hand swings
53#x5x15 sets 15 sec res/set. ah this is almost like Dynamic effort squat day. so much more natural for me to go really hard for short periods;even with a short rest, rather than long low intensity sets. Just no good at them. Used a long hardstyle power stroke, reaching behind me as much as possible and accelerating as much as possible.

db laterals 4x12

pushdowns 4x20

hammer curls 4x10 time for a bit more mass again

handstands 4x 10 sec holds
have to keep this in the mix to keep the shoulders open.

I think the key to me staying (relatively) uninjured is really NOT neglecting my stretching and NOT pushing the loads. Hope this works, training has been very depressing lately. Push pull guy might work.anything but the void that is now.

Classic convential dl position

Here is a great photo of John Dzurenko a solid 198'er in the 60's. It aint pretty but when the weight gets really heavy this is how most of the top guys look.

Training partners

I've always said: Good training partners are harder to find that a good woman.Nothing worse than expectiing your partner to be there to get through a tough workout, especially a squat or bench day( where you need a handoff), or, a snatch workout and have a no show. It just sucks.

If you dont have the expectation of the partner then you adapt to that and thats it. But when you expect that person, come to rely on the them, and they dont show its different. Oh well, enough whining for now. Gotta train no matter what. Its always on you anyway, training partners or no.

Snatch
Been playing with a modified GS style descent to set up a better leg drive. we'll see what happens.
26x8/8 shoulders are already tight.
36x8/8x2 not too bad
44x5/5x2 a bit jerky ont he way down. not sure the biceps tendon likes this at this weight.
53x5/5 same as the 44
x5/5
x5/5
x5/5 it warmed up a bit, and it did put me in a very good leg drive position it is too tough on the biceps.
36x5/5 a closer in, over the top drop.a modifed hard style.
44x5/5 not bad a bit worried about catching it with a bent elbow in the bottom though.
53x5/5x2 so so
44x5/5x2 playing with technique, nothing definitive.

152 snatches. not a bad volume considering. intensity low though.form work always is.

one arm swings
44/10/10
53x12/12
53x15/15
44x15/15

these are so much less complicated than snatches! and more fulfilling in many ways.
just the simplicity of them.

freestanding handstand pushups
sets of
two
three
three
two
two
two
two
16 total reps. these are getting easier. LOTS of triceps.

pullups
6 sets of 6. these are coming along fine.soon I will add a kb and cut the reps a bit.

one leg squats( rear leg supported)
These are working out great! It stretches out the rear quad as you have great control on the negative portion of the rep. and I dont have to hold on either SO I can hold a kettlebell! very happys with these

bwx10/10
x10/10
18#x6/6x3 sets wow these were hard but solid. this is exciting I really got the legs and the hips working well.

handstand holds

4 sets ten second holds.I have to do these now just to stretch out the shoulders.

datsit.

the old days

Ah this photo brings back memories. I used to do a lot of standing and squatting on stability balls. Now with this bosu it is MUCH safer, although not quite as engaging. 

Great training video of the Worlds Strongest Man

and one of the best athletes as well. This guy has it all. Incredible strength, power, size, agility, endurance and a physique that would make a cartoon superhero happy. Videos in Polish but just wathch the guy squat and they jump rope like a pro boxer. Pretty flexibile too.

http://www.pudzian.pl/pub/video/DVD_sample.mpg

My new Deadift exercise list

Of course I've already 'pruned and refined' the list:

1) Comp Style deadlift
2) Deadlift /knee
3) deadlift/plinths
4) good mornings
5) snatch grip deadift to knee( smitty deads)
6) trap bar dl.

much cleaner choices/

A good one.

woke up with no ill effects from yesterdays deadlifting adventure. excellent.played around with a new decent technique for the kettlebell snatch. A modified GS style descent. I've always thought if I could get the same leg and bellposition for the snatch that I get for the clean and the darcs then I would have a much stronger "jump" position.

Problem is that doing a hardstyle, over the top, descent doesnt get close to that position, it bends me over at the hips much more.SOOOOO.... I lowered to my shoulder and THEN down (without it touching the shoulder) and voila! there it was. It worked great with the 16 kb, monday we'll try the 20kg. This could be a huge technique breakthrough for me.

snatches( 5min ss test style)
26x10+10
36x10+10x4 or so. just playing around and warming up but it felt very interesting.know more monday.

Overhead swings
36x10
44x10
53x10x10 sets this is a great move for me. the same path my snatch takes as well.Its a very natual "jump" position for me. and very consistent. The two pood is next.

one kb press
36x5/5
44x5/5
53x5/5x5 no problem. the two pood is soon here too.

depth squat
53x10
72x10
88x10
x10
x8
x8
this has helped my hip flexibility already.I am standing on 13" boxes and I am lower than last time. excellent.

Handstands
5 ten second HS

cant beleive its been that long since I deadlifted but Jack and Pavels deads got me thinking about it once more. I've been missing the heavy lifts although I know I cant do too much anymore.

Deadlifts( double overgrip)
135x3
185x3
225x2
275x1
315x1
337x1
348x1
no problems at all. cant beleive it. last time I was deadlifting regularly I was using 365-385 and I'm not far off at all. kettlebells do work that posterior chain well.

Here's the basic plan( If I can stand tomorrow). Limit volume to progressive singles as I did today and work up to a training force max for a different "form" of deadlift once a week.85-90% This is essentially the max effort day of WSB, adjusted a bit, and using the other kb ballistic training days for the dynamic effort/gpp aspect.

The exercises: 1) competition style deadlift/raw
2) competition style deadlift/suit bottom
3)deadlift off 2 inch plate
4)safety squat bar good morning
5)deadlift to knees
6)deadlift off boxes( bar is 3-4 inches off ground)
7) trap bar deadlift Of course I might not be able to do this but If I can tolerate it thats the basic plan.

kb cleans
36x8/8
53x8/8
72x5/5x2! yes, havent hit this in six weeks.
53x10/10 easy. ah its nice when the nervous system turns on.

DARCS
53x50 havent dont this in awhile. easy.

farmers walk
2/53s 6 laps these are really helping my leg/hip strength and gait.

handstands
6 sets ten second holds: easymoney.

decompression hangs
6 sets 10-12 seconds

splits work on floor: ten minutes. getting closer

Depth Squats

My hips are still my weak link and they arent coming up as fast as I would like. It seems almost impossible for me to feel my hips in even the most hip centric motions- like squats and swings. even windmills dont get my hips to load well. I am too flexible and totally locked at the same time.

My hips go back immediately with any hip flexion and yet they have to push back very far in order to get any tension in them. By that time my back is not a great angle to produce force. so its always a compromise. Powerlifting didnt even build my glutes.

really strict low progection swings seem to hit it the most.really getting onto,and staying on, the glutes as you drive through the ground. focused on hip drive exclusively today in the swings and I can feel it.

two hand swings
36x20
53x20
72x20x5 sets these were kicking my ass. I am bad in this rep range. consistently.
88x10x5 sets these were much better. I was totally warmed up and could be more explosive without fear of injury.plus, I am stronger in this low rep range.power not endurance.

Supersetted with left leg only Bosu stands. used right toe to stabilize instead of arm catches. works better. really driving heel into Bosu and flexing VMO.

Depth squats
We used to do this exercise when we were traiing WSB called handle squats. You stand on boxes and use chain to connect a lat row handle and then squat/deadlift it up from a deep squat position from a dead start. We used 300-400 plus pounds on this for sets of 5 or more. So I got the idea of doing them with a kb to work my hips. Worked like a charm!!! great stretch with no back sounds or adjustments in my back

53x10
72x10
88x7x3 sets wow. that really works the legs hard- front to back as well as my glutes.

pullups
5x5 touching neck on each rep except the freaking LAST rep of the fifth set.

handstand holds
5 sets ten seconds solid as hell.

dats it

Six weeks post injury

today was the six week anniversary of my biceps injury. So I did the 1.5 pood for snatches today with no problem. excellent.

Snatch
26x10+10
36x10+10
36x5+5
44x5+5( back is making a lot of noise on the left hand)

53x5+5x5 !!

not bad. 25 reps . good start back

44x6+6
x7+7
x8+8
x9+9
x10+10

118 total reps. not quite there mentally though.distracted. trained solo as well, always fun.

supersetted with one foot bosu stands

windmills
26x5+5 man I am SO TIGHT on these I wonder if they are worth the effort. Left side is easy and I could do 72 no problem but the right side, between my tight right shoulder and my crappy left knee and weak ass hips just sucks. Oh yeah, forgot to mention the curved spine. Lovely. Really lovely. right side windmills always suck..
36x5+5x3 takes forever to warm these up
44x5+5 x2 halfway decent but I hate them.

One legged squat/WSB style
these are done in the power rack with one leghooked over the catch pin and the other leg in a squat/lunge. Much better for me than pistols,which are killing my calves to the pont I cant walk. Need more bosu ball stands and less pistols. but these are great.

5x5,5,8,8,10 really can work the negative on these and when I am using my right leg I am getting and AMAZING stretch on my tight right knee. Plus I can see how easy it will be to use kb for weight in one or two hands.

Handstands/hangs from rack
5 ten second handstands.
all day with these now.

bw 161
bf 10.9%

INTRODUCTION TO THE PALEOLITHIC DIET

INTRODUCTION TO THE PALEOLITHIC DIET

The path this leading into is very interesting.

Devany on Water

Follow Up to "Water Bottles,..."
April 19, 2005 09:39 AM
To follow up on my post on the overzealous promotion and consumption of water.
Your thirst over the course of a day, not within a brief span of hard work, is an excellent guide to your water requirements. Research in the Journal of Physiology shows that you don't need the 8 glasses of water "authorities" recommend (a lot of this advice comes from bottled water and sports drink manufacturers).
You need water when you are thirsty. Just realize that your thirst is a bit slow to come on line when you are doing hard work. You can anticipate this effect by sipping before you become thirsty if you are on a long hike or working in hot weather. Even then, there is little risk your body will fail to become thirsty in time to keep your water balance. How could it be otherwise when our ancestors survived the African Savanna for millions of years?
A bit of evolutionary reasoning tells us: 1. that thirst is an adaptive mechanism evolved over thousands of generations of humans; it can't be all that wrong. 2. the urgency of thirst is compelling, another evolved adaptation that keeps us from ignoring this important signal. 3. humans are the only carnivore that can operate at high daytime temperatures; wild cats can't because they lack the thermoregulatory system and sweating systems of humans. This adaptation gave humans a niche in which to operate where there was less competition from other, lethal (to us) carnivores. 4. watering places were dangerous; prey (including other humans) attracted carnivores, so it would have been maladaptive for humans to have required water on a continuous basis, as some trainers practice and recommend for their clients. To do so would have entailed continuous exposure to carnivores. 5. hunter gatherers obain a good deal of their water from their consumption of plant food as well as the blood of prey. Similarly, we modern humans get a lot of it in our food. I hope this makes clear the need to think beyond proximate or mechanism-based explanations (you get thirsty to manage your water balance) to evolutionary explanations that give a deeper understanding of why the proximate mechanism evolved and how it works in a broader scheme.
Unlike your hunger mechanisms, which go awry at the low energy flux sedentary individuals live at, your thirst mechanism is pretty much spot on. There are some individuals whose sense of thirst is over-developed even to the point of craving water well beyond physiological requirements. This "water intoxication" may stem from constant water binging.
You need water when you feel thirsty and not otherwise. Excess water bloats you and is hard on the kidneys. Water does help to cleanse the kidneys, but too much puts a burden on them. When you carry extra water you carry extra weight (which slows you down and increases your work rate), you dilute the minerals in your blood which changes the chemical gradient across cell membranes (intefering with metabolism and thermal control), and your blood volume can rise to a level that stresses your heart. Exess blood volume builds up in the circulatory system and leaks through the vessels into the interstices of the body (the same thing that happens with congestive heart failure).
I could go on, but a more general point is lurking here. A lot of fitness advice is just repeated rather than thought through and it is probably true that most manufacturers go beyond the pale in marketing their products.

Testosterone Nation - Evolutionary Fitness

Testosterone Nation - Evolutionary Fitness

A very interesting article by the very interesting scientist /athlete Art Devany. His site is Evolutionary fitness.Great blog too.

Kettlebell Swing to Handstand

Got this idea off the Crossfit website: two handed kettlebell swing to arms fully over head. With all the handstands I've been doing I got thinking of this as a swing to handstand.Loved it the first rep I did with it. Very different arc than the regular swing, and very comfortable for me.


one kb full swing
36x10x2
44x8 this is one big arc!
53x8x8 man this is very very interesting. the bell stays higher in the crotch on the down swing and the acscent is very different than normal.


Two KB front squat
2-36'sx5
2-44'sx5
2-53x3
x4
x5 paused last rep of each set. these were solid.

handstand pushups
7 sets of 2 reps ( with sets of 3 reps on set4 and 5)
these were as solid as I've been. head about 2-3 inches off floor, no spot.

16 total reps. balance feels solid.

hanging leg raises
5x12 ( leading with left leg)

very pumped about the new kettlebell move as well as how solid the handstand pushups were.

United States Olympic Committee - Eric Heiden 25: An exclusive interview

United States Olympic Committee - Eric Heiden 25: An exclusive interview

He would have loved Kettelbells.

200 snatches

Its been almost 6 weeks since my bicep injury and today I did 200 snatches as the second snatch workout of the week. These were very light but so happy I can do this again. Firdays are always a tough workout day as its my longest work day, starting the earliest, I train solo and its the end of the week.

Snatches are perfect for this because even if I do nothing more I worked everything from head to toe; legs, hips, back,abs, shoulders ,heart and lungs.As well as agility, flexibility and stability.

Snatches
36x10+10x10 200 reps in about 22 minutes.

these felt great although I havent done this many reps with any weight.

bottoms up cleans
36x10+10
44x8+8
53x5+5x2 sets. left arm was tired from the snatches. I love these.

farmers walk

2-44's x2 laps, six times. 30 seconds rest/sets. these are really helping everything and actually getting better. Much help with my gait mechanics. Using 2 kbs now is helpful in obtaining more symmetry in the walk rather than the alternating single bell.

handstands

5 ten second handstands. these are great for stretching out my shoulders.

As per Pavels great blog entry this week I will strive to do fewer things better. This harkens back to my bodybuilding and powerlifting days when I would spend entire workouts on just one or two exercises( usually squats ) exploring numerous variations of loading patterns. Perfect the movement and good things will happen.

Splits

Split work is the perfect thing for releasing my hammy and opening up my left knee. So I will get my side splits back. Ten minutes.
Total workout : 65 minutes.

bw 159.6 ( first time under 160!)
bf 10.6% ( this always temporarily goes up when my weight goes down)

Squat cleans

I love doing this exercise. it makes me feel like an olympic lifter,which is one sport I really missed out on. Course, with my knee and shoulder is was never really a choice.

squat cleans, one kb
26x8+8
36x6+6
44x5+5
53x5+5x5
for some reason I was fluid and loose. good depth too.

KB press, one arm
36x5+5
44x5+5
53x5+5x5
these were tough at the end but overall very solid. I need a 63 pound kb at stones.soon.

one kb lunge
36x8+8
53x8+8x3 can feel the effect of the squat cleans here. not bad though. left hammie tendon is tight.remember to weight instep.

Handstands/pullups
five handstands ten seconds( easy!)
5x5 in pullup ,left bicep tight, focus on scapula retraction and pulled to chin.

RIS ten minutes.

Trainer or Exerciser?

I know a lot of people who exercise,but very few who train. When I started this path many years ago all I cared about was the skills and the training; competition was just something that went along with it( high school gymnastics). In order to train and not just exercise you must have a goal.Doesnt matter what it is, you just have to have one( or more) and pursue it with as much zest as possible.

I realized that to justify the amount of training I wanted to do I better not only compete, but do well, or I'd have to get a real job one day and not have an excuse for being a gym bum. So I cut my teeth on training for competition and don't really know how to workout without a set goal in mind or a deadline to complete that.

Many,many years of that have now rendered me in a state where training like that is not only not feasible but nonsensical as well. training to be your best and constantly progress is very likey to push you over the edge and I can't work if I'm hurt. Plus, it hurts and I am very tired of hurting all the time.

Kettlebell training and joint mobility have brought me back from the dead with increased mobility, endurance,flexibility and recovery. Not to mention a functional strength I have not had in years, as well as reserve capacity. Finally some gas in the tank. Not being able to do cardio because of my orthopedic limitations was getting very old. KBs have certainly solved that.

But I still have to set some number goals and make my mind up to achieve them or I notice my training get laxer and laxer.Going by how I feel is not a good thing because lately I am only tired or in pain when it comes time to get started and that doesnt make for good motivation.Once I get going I feel so much better but the old powerlifter/bodybuilder set/rep guy is the only way I like to train. I know it, its familiar and it leads somewhere.

So many peoples training goes nowhere because they dont choose for it to go somewhere in particular. 5x5 with the 72 in the front squat, 10x10 with a certain weight in a certain exercise, a 45 minute 10 km,100 swings- whatever.It really doesnt matter as long as you are training for it. Because in the world of the lifestyle athlete as soon as that goal is accomplished another one will take its place and the cycle will continue. If you are just exercising its just not the same.

Leaner. Stronger. Better.

This was to be Girya Kettlebell Training's new tag line for the web site. But something didn't feel right. I really liked the individual concepts and it was the focus of my training and my teaching, so what was wrong?

I was discussing it with Jonathan, my training partner, and he kept insisting it was a good tag line and defined what we were about very succinctly. Then it hit me; it wasn't just a tag line but our motto; the gist of what we ( and I ) are about. Everything we do and everythign we teach goes right to these three concepts.

Of all the hundreds of people I trained, coached and spoken to about their fitness and training goals not one of them said they wanted to be fatter. Usually it is their primary goal; to get leaner, harder, more defined. To LOOK like they train and are fit.Everyone wants to be leaner, even the most grisled superheavyweight powerlifter.

ANd stronger. to be able to run faster, lift more weight, do more reps ,have more discipline. It all comes down to being stronger in one way or another. More able to exert more force in whatever direction you choose. Real Strength.

ANd of course better. Better at work, at life, a school at sports at whatever one chooses. To be healthier or more agile.To be able to push forwards towards whatever goal is up next.

Kettlebells are the simplest and most direct route I've found to these three critical concepts. So its not just a tag line, or even our motto. It's our way of life, and I'd have it no other way.

back on schedule.

Saturdays used to be squat day and now mondays are snatch day. Thank God I can snatch again,no matter that it's light.

9am
full body stretch 20 minutes

Kettlebell Snatch
26x10+10x2
36x5+5
36x8+8
44x6+6x8 sets/96 reps.

on my way back. so nice. didnt even think about form, just let it happen.I know how to snatch.

windmills
26x6+6
26x8+8
36x8+8x2
44x5+5
x6+6
x7+7
x8+8
the more I do the easier they get. have to master this movement, regardless of the weight. the stretch itself is hard on my right side.Stretching out earlier in the day helps tons.

Pistols( on floor with support)
5x5. doing these in the rack on the floor instead of the bosu ball is an interesting change. have to stop worrying about depth and focus on strength in the range I can get now.

Handstand pushups( free)
4 sets of 2 within 2 inches of my head! I am right there. excellent.

Pullups to throat!
5x5! man, where did these come from. I've gotten above the bar for the first time in years. out of nowhere. and my shoulders feel great.stellar!

great great workout today. very suprising. so nice when this happens.

Grapplers Gym

Grapplers Gym

This is great! Animated KB drills~! Just go to the training page and scroll down to CORE, then kettlebells.

Kettlebells Basic Eight

It seems that the key ingredients to almost any kettlebell training program come down to these basic eight exericses:

Basic Eight

1) Two hand swing
2) One hand swing
3) Transfers
4) Cleans
5) Presses
6) Front squats
7) Snatches
8) Windmills

From these basic exercises and all their permutations and variations( one kb or two, low medium or over the head swing, heavy for low reps, light for high, compound movmements and hybrids plus all the combinations possible for circuits......) the Art of the Kettlebell can be learned.

The exercises don't need to be varied as much as the loads and the intensities.Perfection of form with diligent practice will bring about efficiency of movement which some try to avoid in their training but I think is critical for safe performance of movement for most of us.

Life expectancy calculator

Living to 100 Intro

Will you live to be 100? take the test! I look good for 91.5 years!

MJ PEAK PERFORMANCE: 50 Greatest Health & Fitness Websites

MJ PEAK PERFORMANCE: 50 Greatest Health & Fitness Websites

What a great resource. The top 50 fitness sites on the web by Mens Journal.

New Schedule

I am so bad like this. I just cannot stop searching for the "perfect" training routine. Playing is fun but I keep drifting back to trying to solve the puzzle.

so....

monday
snatch
windmill
pistols
handstand pushups
pullups

Wednesday
squat cleans
kb press
pullup
handstand
lunge

Friday
windmill
one arm swing
bottoms up clean
farmers walk
handstand

Saturday
2 hand swing
front squat
pushdowns
pullups
handstands

will see how long this lasts. So tough without a definitive goal and a time to perform it.

Saturday basics

Saturdays were always squat days when I powerlifted. The most important lift on the day I had the most free time to get ready for it and the most time to recover from the beating I gave myself.

Now that I dont squat anymore I still like to have this day as a no nonsense,basic exercise, hard and heavy day. My training partner Nick still squats heavy on this day and I like to keep the energy in the right direction. Doing 100 rep sets wouldnt( didnt) fit.

warmup:
amasov squat: 50 reps. need to do these every workout from now on. work up to 100. great for my knee flexibilty.

two hand swings
recovered nicely from yesterday. 20 minute stretch out before training.

36x10x2
53x10
72x10x5 sets= 3600 pounds
88x10x5 sets= 4400 pounds
total =8000 pounds not a bad piece of work. really focusing on maximum hip drive the whole time. compensatory acceleration.

one kb front squat
36x5+5
44x5+5
53x5+5x5 wow, these were easy. this is very good. depth is good too.

pushdowns
10x10 very quick. this felt great, therapeutic.

Handstands
eight handstand ten second easy. way way easy. could have stayed up all day. these REALLY stretch out my legs and delts.

datsit. very pleased.

Long friday

LOng friday.man it was a tough one today. had great energy up to the last hour of work and then it just dropped. One of the pitfalls of not having a set routine are days like these; when what you "feel like training" is nothing at all. Cant have that though, it might start a trend. So,


two hand swing
36x20x2
44x20
53x20x5 sets one minute between sets. this broke a sweat.

supersetted with one foot bosu stands. really dug the heel down and strethced out the calf/ham behind the knee.


windmills ( been neglecting these)
26x5+5x2
36x5+5x24
44x5+5x2
these are always so hard for me.my body just doesnt want to rotate left to right. my knee shoulder and hip dont like it. but it eventually opens up if I go slow enough.

one arm swings
36x10+10x2 left bicep area bit sore from the 200 or so cleans I did the other day
.44x10+10x2
53x10+10x2 this is fine now but have to go slowly.

pullups/handstands
5x5 pullups to chin! best in eons.
8 handstands. fairly solid ten second holds each.just resting on the outer heel of my hand. its cool.

farmers walk
2-53'sx 2 laps x4 sets these were HARD today.

need more meat.front squats tomorrow am

stretching

5:30 am

20 minutes waiting out the tensions stretching:

straddles
pikes
splits front and back
chinese splits ( long way to go)
lateral lunge stretch
standing pikes
prone cobras
walk up hamstring stretches

2 pm
20 minutes stretching
decompression hangs
straddles pikes and splits again
foam roller

Paen to Brett Jones

with lighter weights, of course. Now that I am little Rif.

2 kb clean and press( long cycle, one clean for each press)
2-36'sx5x2
2-44'sx5x4
2-53'sx3x3

2 kb squat cleans
2-36'sx5x2
2-44'sx5x5 these were much better than expected. decent depth too. wider stance helps as well

2 kb cleans
2-36'sx5
2-44'sx5x2
2-53'sx5x5 no problem. cant believe I can do some bilateral training again. its great.

kb lunges,farmers rack
36x10+10
53x10+10x3 sets these are flowing really well.

bw 160.8
bf 11% ( up today)

about an hour ten minutes.

Ankle Strength and Stability?: Kettlebells, Strength, Fitness, Martial Arts

Ankle Strength and Stability?: Kettlebells, Strength, Fitness, Martial Arts

Great info on ankle stability from Steve Cotter.

Mo Snatches

Decided to do some more snatches today.Friday was great, so nice to be able to do this again. arm was fine afterwards.I love my kettlebells.

Snatch
26x10+10x2
36x10=10x2 a very simple technique. mainly a straight arm swing and let the bell slide over the wrist.
44x5+5x4 sets. no problem. I will be able to snatch the 24 kb no doubt

DARCS
44x30x2 first time since the tear easy
53x20x2 same as the first sets.

Bosu Pistols( assist on the power rack)
4x6 ea.
focused on the negative and really getting deep.. have to keep the weight over the instep as well as the outer edge on left leg to get more ROM. almost parallel on left and right in below

handstand pushups

4sets of 4. these were the lowest I have gotten yet, perhaps 3 inches from touching top of head. feels very easy.

pullups to chin
5x5 so glad I can do these again.

training time about one hour.

Patagonia's Founder Seeks to Spread Environmental Gospel - Los Angeles Times

Patagonia's Founder Seeks to Spread Environmental Gospel - Los Angeles Times

A great article on Yvon Chouniard, one of my favorite old school, real world guys.

Fitness: Pull Your Weight - Newsweek: Tip Sheet Health - MSNBC.com

Fitness: Pull Your Weight - Newsweek: Tip Sheet Health - MSNBC.com

KETTLEBELLS IN THE NATIONAL NEWS AGAIN! First this months Vogue and now Newsweek. Next stop Oprah.Gotta give Sarah Laurie big props, she don't waste time!

Playing kettlebells.

well I recovered nicely from yesterdays workout( even surviving day two with no prescription anti inflamms, just aspirin!) and woke up not knowing what the workout would bring.decided on:

2kb/one hand swing
(each weight is combined of two kbs)
44x8+8
62x7+7 dont know why this movement is so much better for me than regular one arm swings
72x6+6 this is getting tougher now
80x5+5
88x5+5x2 sets. grip is harder here too.
vol = 868+864+800+880= 3412

two hand swing
53x30
x40
x50 this is much better when I am fully warmed up
vol= 1590+2120+2650=6360

2kb deadlift
53x3x10 reps

kb arm bars
36x5+5
44x5+5x2

five handstands/10 sec each

pullups 5x5 supersetted with handstands.

around the body pass
3x30 reps 26 #

this was great. did just what my body needed.

Just wanted to see this picture blown up a bit.

training

Snatches
26x10+10 suprisingly normal
36x5+5
x7+7
x9+9
x10+10
x10+10
x8+8

98 reps. wow. this felt so good. just a raw, hardstyle straight arm swing snatch.No punch through or pullback or anything. just swing it up and flip it over.natural.I've missed these.


Cleans
44x6+6
53x5+5
x8+8
x10+10
x12+12
these were great

bottoms up clean

36x5+5
44x5+5
53x5+5x4 sets. strong strong strong. arm feel perfect.

one arm press
36x5+5
44x5+5
53x5+5x2 strong.

farmers walk
2 44# 5 sets of two laps. havent dont two kbs in a long time. really felt good. felt like it lowered my center of gravity a lot. pulled me down. best the walk has felt in eons.

20 mins hammie stretching and massager work. this is helping TONS! So who knows what workout I will do tomorrow? This is wierd.

Snatches, punking out,instinctive training

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.

Ah, found another of my favorite Platz photos. what a perfect squat position~Oh, and check the shoes, it too me years to find a pair of these. I miss the eighties.

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.

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.

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.

You have your priorities and goals confused-try this for size: Kettlebells, Strength, Fitness, Martial Arts

You have your priorities and goals confused-try this for size: Kettlebells, Strength, Fitness, Martial Arts

another brilliant Maxwell dissection and analysis.

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.

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%

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.

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.

The Basic Laws of Human Stupidity

The Basic Laws of Human Stupidity

Rule number one.

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!

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.

The perfect squat

I love this picture.

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.

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%

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Pavel's Weekly Russian Kettlebell Challenge Tip

Pavel's Weekly Russian Kettlebell Challenge Tip

AH! I made Mr Pavels BLog again!!!

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.

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.

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.

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.

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.

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.

What are the following KB exercises called in Russian?...: Kettlebells, Strength, Fitness, Martial Arts

What are the following KB exercises called in Russian?...: Kettlebells, Strength, Fitness, Martial Arts

The kettlebell exercises in Russian

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.

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.

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.

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

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.

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.

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!

here are some numbers based on elite military and martial fitness norms from around the world: Kettlebells, Strength, Fitness, Martial Arts

here are some numbers based on elite military and martial fitness norms from around the world: Kettlebells, Strength, Fitness, Martial Arts

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.

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.

Trying to emulate specific skills with stregth training- always a step in the wrong direction: Kettlebells, Strength, Fitness, Martial Arts

Trying to emulate specific skills with stregth training- always a step in the wrong direction: Kettlebells, Strength, Fitness, Martial Arts

Another Maxwell classic.

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

Hard vs. Soft - question for Ducane and whomever: Kettlebells, Strength, Fitness, Martial Arts

Hard vs. Soft - question for Ducane and whomever: Kettlebells, Strength, Fitness, Martial Arts

Great training wisdom from STeve Cotter.

Shaved Hands. 

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.