I think I have it distilled down to the right exercises for me now. The ones that give more than they take and that seem to strengthen me and allow me to challenge them a little without kicking my ass.
They are:
snatch
clean
press
pullup
farmers walk
waiters walk.
Dis is it. The workout split will look like this:
Workout A
snatch
cleans
farmers
Workout B
clean and press
pullups
waiters walk
They will be alternated every other workout on my three day schedule;which means each will get two workouts one week followed by one session the next. A built in wave cycle.
One snatch workout will work reps 10 and under and build volume, the other will work reps 10-20 and build endurance and form. The press can be regular kb military or bottoms up but done long cycle for strength. Same with pullups which will be tactical, ballistic or weighted.
farmers are done with two kbs heavy or one kb light. waiters will either snatch grip or palm.
I like this.As minimalist as it gets.Basically down to the 16 and the 24 kg except for the 32 for presses.
Thursday, May 18, 2006
Wednesday, May 17, 2006
Snatches and cleans
Very light. was very hesitant going in today,really not wanting my glutes,hammies and lumbars to lock up again. No thanks. BUT I have to train so lets see what happens.
Snatch
26x8/8
36x10/10
x12/12
x14/14
x16/16
108 total.
Did a warmup of cleans, swing and snatch and was worried as the glutes started tightening a bit. Switched to straight repetitive snatch where it wanted instead of so much glute tightening and things relaxed. I cannot do circuit training no matter how hard I try. DOnt like it.
these felt good though. It is easier on my body to snatch than to swing, for sure.
Cleans
36x10/10
53x6/6
x8/8
x10/10
x6/6
x8/8
x10/10
96 reps
I love this move and it always comes through for me.great leg ,hip, back drive and a non problematic arm move.and good cardio too if I push the pace and do higher reps.don't know why I fight it.
waiters walk with 26#
2 laps per arm 6 times
decided to go light today as I wasnt sure I would be able to walk at all. the lighter weight wasnt that much easier as the problem with the right shoulder is flexibilty first, left side is easy.My legs hips and back actually participated as well. beautiful day.
datsit.
Snatch
26x8/8
36x10/10
x12/12
x14/14
x16/16
108 total.
Did a warmup of cleans, swing and snatch and was worried as the glutes started tightening a bit. Switched to straight repetitive snatch where it wanted instead of so much glute tightening and things relaxed. I cannot do circuit training no matter how hard I try. DOnt like it.
these felt good though. It is easier on my body to snatch than to swing, for sure.
Cleans
36x10/10
53x6/6
x8/8
x10/10
x6/6
x8/8
x10/10
96 reps
I love this move and it always comes through for me.great leg ,hip, back drive and a non problematic arm move.and good cardio too if I push the pace and do higher reps.don't know why I fight it.
waiters walk with 26#
2 laps per arm 6 times
decided to go light today as I wasnt sure I would be able to walk at all. the lighter weight wasnt that much easier as the problem with the right shoulder is flexibilty first, left side is easy.My legs hips and back actually participated as well. beautiful day.
datsit.
Goals and Deadlines
Looking through many training logs and blogs I am very surprised I do not see more young guys competing. In whatever their chosen sport. Hardly any TSC competitors and those who do it seem to rarely repeat. Same with GS, although I totally understand not wanting to undergo THAT torture.
But( here we go old man) when I was in my teens ,twenties and thirties I LIVED for competing and ALWAYS had goals and deadlines. ANd ways of seriously testing myself if not for comps. I figured the best way to get the best information that was available on physical training was to live like, and try to become like those pros that did it for real.
"GO to the racetrack" Dr Fred Hatfield wrote, "if you want to learn how to drive fast."Better advice I had not heard so I went to the race track; which at various times was pro bodybuilding, olympic and pro cycling, elite level powerlifting and now the best KB teachers in the world.
So I am a bit suprised in how little interest there seems to be. My motto always has been : First you live like a Pro, THEN you get to be a Pro."All I've ever wanted was to be a Pro,an Olympian, Elite. Thats what I lived for.And sacrificed,mightily, for.
SO I comitted to living like a professional athlete(to the best of my ability) in my chosen sport or physical art at the time. ANd I still try to live that way today, although being an old, broken down ex competitive athlete makes that difficult. You recognize soon that the time available to BE that Pro is WAAAAAY shorter than you ever thought. ANd it goes by much faster.
My job now is to train but NOT push , something I am as uncomfortable with as not brushing my teeth.To be a pro at NOT getting hurt and being able to work as much as possible, as pain free as possible.
No where near as much fun as what Nick is doing training for a 600 Pound squat at APC Nationals.
Now my job is to force myself into though gym each training day even though I freakin HATE training last, when I am already shot;only to have to put the brakes on as soon as I get there.
I would freakin KILL for the bodies and youth of so many of those out there who have all the physical skills but so little athletic ambition.I truly understand the concept now that "youth is wasted on the young" ,lol!
Of course they are probably much smarter than me and not destroying their bodies in pursuit of some old fashioned romantic notions of Heroic acts mixed with insecurity( the basis of all "self improvement" acts).
This weekends flush down the pain toilet was also a great reminder for me of how precious the most basic movements of life are and how inconsequential my all time squat pr really is in the grand scheme of things. But on that daily scheme of things it sure is a hell of a lot of fun.
OK rant over. Training on next entry.
But( here we go old man) when I was in my teens ,twenties and thirties I LIVED for competing and ALWAYS had goals and deadlines. ANd ways of seriously testing myself if not for comps. I figured the best way to get the best information that was available on physical training was to live like, and try to become like those pros that did it for real.
"GO to the racetrack" Dr Fred Hatfield wrote, "if you want to learn how to drive fast."Better advice I had not heard so I went to the race track; which at various times was pro bodybuilding, olympic and pro cycling, elite level powerlifting and now the best KB teachers in the world.
So I am a bit suprised in how little interest there seems to be. My motto always has been : First you live like a Pro, THEN you get to be a Pro."All I've ever wanted was to be a Pro,an Olympian, Elite. Thats what I lived for.And sacrificed,mightily, for.
SO I comitted to living like a professional athlete(to the best of my ability) in my chosen sport or physical art at the time. ANd I still try to live that way today, although being an old, broken down ex competitive athlete makes that difficult. You recognize soon that the time available to BE that Pro is WAAAAAY shorter than you ever thought. ANd it goes by much faster.
My job now is to train but NOT push , something I am as uncomfortable with as not brushing my teeth.To be a pro at NOT getting hurt and being able to work as much as possible, as pain free as possible.
No where near as much fun as what Nick is doing training for a 600 Pound squat at APC Nationals.
Now my job is to force myself into though gym each training day even though I freakin HATE training last, when I am already shot;only to have to put the brakes on as soon as I get there.
I would freakin KILL for the bodies and youth of so many of those out there who have all the physical skills but so little athletic ambition.I truly understand the concept now that "youth is wasted on the young" ,lol!
Of course they are probably much smarter than me and not destroying their bodies in pursuit of some old fashioned romantic notions of Heroic acts mixed with insecurity( the basis of all "self improvement" acts).
This weekends flush down the pain toilet was also a great reminder for me of how precious the most basic movements of life are and how inconsequential my all time squat pr really is in the grand scheme of things. But on that daily scheme of things it sure is a hell of a lot of fun.
OK rant over. Training on next entry.
Monday, May 15, 2006
I think I know what did it.
tweaked my back, I mean. I've been doing a Quigong movement that John ducane showed me at the cert;its called coiling silk and its done IN A WIDE HORSE STANCE SQUAT POSITION. Duh, I cant freaking squat, even with bodyweight AS IT IMPARTS WAY TOO MUCH TENSION INTO MY HAMMIES AND GLUTES. Just what locked up yesterday.
I've been doing the coiling silk movement, which involves moving laterally and going sequentiall lower for a bit but had a solid five minutes of it on saturday. that and the dehydrationa re what set me up for this I now believe. Everything else was the same as usual, why this sudden blast of extra muscle tightness? No more squat although I really loved the Coiling Silk movement, its fetl great and was a ( almost except that it helped cripple me, lol) warmup.
Single arm KB lifts please.Oh and walking.
I've been doing the coiling silk movement, which involves moving laterally and going sequentiall lower for a bit but had a solid five minutes of it on saturday. that and the dehydrationa re what set me up for this I now believe. Everything else was the same as usual, why this sudden blast of extra muscle tightness? No more squat although I really loved the Coiling Silk movement, its fetl great and was a ( almost except that it helped cripple me, lol) warmup.
Single arm KB lifts please.Oh and walking.
Dodged a bullet. barely.
Well it just goes to show me that you can never really relax. After Saturdays great( and very easy) workout, about 4:30 pm my hammies, lower back and abs started to lock up like they did back in 2000 when my disc went. Not a happy camper. I havent been stretching as much lately as i have been feeling so good ! Classic mistake. It also went from cold to HOT here almost overnight and I got dehydrated.Not a good combo.Took magnuesium citrate, mineral solution and drank a ton of de caf herbal tea.
Not much sleep Saturday night and turning in bed hurt the SI and quadratus badly on the left side. Sciatica the whole shebang. Lovely. Very interesting as stretching DID NOT help;in fact made it worse as the bodys reaction to the stretch was to contract. THis was not good. What did help was 600 mg inbuprofen and TONS of vibaration massage on the affected muscles. I could NOT get down to the floor to even stretch anyway.
I had forgotten how much pain I was in 24/7 for so many years and how much time I had to invest every single day to work on myself enough to open things up. Plus, torturing yourself with myofascial techniques, foam rollers, sharp round objects and thumpers to releive pain later is just no fun.BUt it has to be done or Marky dont go nowhere. Sunday was better all day until 7 or so when the whole things tightened up again. Again more trigger point work and vibration thumping.
Got most of it and woke up this am in not too much pain and the day got better as it went on.Once the hammies release the pelvis stabilizes and the bak settles down. Lots of decompression hanging too.
I was happy I could do a little something today.
press( one clean, done with two hands)
26x5/5
36x5/5
53x5/5x7 sets 70 reps.
this was ok, the cleans were dicey at first but actually things started to open up well.supersetted with pullups
Tactical pullups( very strict)
5x8 sets =40 reps
Farmers suitcase walk
2/36'sx 2 laps -- 25 lb X vest on as well.
these were ok but it was HOT!
Stretching;20 minutes
I SO now appreciate being ( mostly) out of accute and debilitating pain, as I was in prior to becoming a Girevik! I DO NOT want to go back to 2 hours worth of self applied bodywork to be able to walk the next day.I think this is an anomoly as well as a message from the universe: DOnt take it for granted. Be thankful. And I am.
we'll see how I do. Have to stay hydrated and stay the HELL away from two handed swings. They never work for me and I just have to accept this.Same as squats .
oh well. doesnt matter. walking is better.
datsit.
Not much sleep Saturday night and turning in bed hurt the SI and quadratus badly on the left side. Sciatica the whole shebang. Lovely. Very interesting as stretching DID NOT help;in fact made it worse as the bodys reaction to the stretch was to contract. THis was not good. What did help was 600 mg inbuprofen and TONS of vibaration massage on the affected muscles. I could NOT get down to the floor to even stretch anyway.
I had forgotten how much pain I was in 24/7 for so many years and how much time I had to invest every single day to work on myself enough to open things up. Plus, torturing yourself with myofascial techniques, foam rollers, sharp round objects and thumpers to releive pain later is just no fun.BUt it has to be done or Marky dont go nowhere. Sunday was better all day until 7 or so when the whole things tightened up again. Again more trigger point work and vibration thumping.
Got most of it and woke up this am in not too much pain and the day got better as it went on.Once the hammies release the pelvis stabilizes and the bak settles down. Lots of decompression hanging too.
I was happy I could do a little something today.
press( one clean, done with two hands)
26x5/5
36x5/5
53x5/5x7 sets 70 reps.
this was ok, the cleans were dicey at first but actually things started to open up well.supersetted with pullups
Tactical pullups( very strict)
5x8 sets =40 reps
Farmers suitcase walk
2/36'sx 2 laps -- 25 lb X vest on as well.
these were ok but it was HOT!
Stretching;20 minutes
I SO now appreciate being ( mostly) out of accute and debilitating pain, as I was in prior to becoming a Girevik! I DO NOT want to go back to 2 hours worth of self applied bodywork to be able to walk the next day.I think this is an anomoly as well as a message from the universe: DOnt take it for granted. Be thankful. And I am.
we'll see how I do. Have to stay hydrated and stay the HELL away from two handed swings. They never work for me and I just have to accept this.Same as squats .
oh well. doesnt matter. walking is better.
datsit.
Saturday, May 13, 2006
Snatch time.
Great day today. Slept well, woke up in little pain and felt mentally ready to attack 168 snatches.I've decided to just train with the Big Three Kettlebells: the 16,24 and 32 kg.The Original Russian set.
Using too heavy bells for swings is just conterproductive I've decided as the higher force reuqired to swing the 32 and the 40 just creates havoc with my knees as well as creates too much muscle tension all over.
I can clean, press and bottoms up the two pood with no problems so I will use them on those exercises. On snatches swings and walks I will use the 16 or the 24 only. The key component for me with swings is speed. If it slows down it's no good.And if its too heavy for me to move fast it's no good.
Pavel might be right( big surprise there) that the bigger jumps are more productive.We'll see.
Warmup
16 kg
two hand swing
one arm swings
darcs
cleans
about 10 reps each . two sets
Snatches
16kgs x5/5x2
53x6/6
x7/7
x8/8 x four rounds 42 reps per round 168 total! 9072 foot pounds of work
These went very very well.Held each at top for a solid count as well.conditioning, form and work capacity are increasing nicely. 200 here I come!Around one min to 1.5 rest between sets. very comfortable.
two hand swings
53x10x13 sets =130 reps
these were too easy but I figured I had just done a pr exercise volume and should step back a bit. with the 24 kg I can do higher reps ladders.
ballistic pullups
6,7,8,9,6,7,,5,5= 53 reps. no problem
felt too easy. would have done farmers walk but was helping nick with his new squat suit. Man I wish I would have add access to these when I was competing!
bw= 162.8
bf 10.5%
holding steady. datsit.
Using too heavy bells for swings is just conterproductive I've decided as the higher force reuqired to swing the 32 and the 40 just creates havoc with my knees as well as creates too much muscle tension all over.
I can clean, press and bottoms up the two pood with no problems so I will use them on those exercises. On snatches swings and walks I will use the 16 or the 24 only. The key component for me with swings is speed. If it slows down it's no good.And if its too heavy for me to move fast it's no good.
Pavel might be right( big surprise there) that the bigger jumps are more productive.We'll see.
Warmup
16 kg
two hand swing
one arm swings
darcs
cleans
about 10 reps each . two sets
Snatches
16kgs x5/5x2
53x6/6
x7/7
x8/8 x four rounds 42 reps per round 168 total! 9072 foot pounds of work
These went very very well.Held each at top for a solid count as well.conditioning, form and work capacity are increasing nicely. 200 here I come!Around one min to 1.5 rest between sets. very comfortable.
two hand swings
53x10x13 sets =130 reps
these were too easy but I figured I had just done a pr exercise volume and should step back a bit. with the 24 kg I can do higher reps ladders.
ballistic pullups
6,7,8,9,6,7,,5,5= 53 reps. no problem
felt too easy. would have done farmers walk but was helping nick with his new squat suit. Man I wish I would have add access to these when I was competing!
bw= 162.8
bf 10.5%
holding steady. datsit.
Friday, May 12, 2006
Terry - 2x25kg Snatch-Press-Front Squat Combo | London Kettlebells
Terry - 2x25kg Snatch-Press-Front Squat Combo London Kettlebells
Great Kettlebelll video site! London Kettlebells.
Great Kettlebelll video site! London Kettlebells.
Wednesday, May 10, 2006
My Courage Corner
wow. mondays little foray into volume land left me feeling very flat today. No worries as it is strength day, lol!! Made sure not to ask myself that silly question as I stepped into my favorite garage dungeon.Plus this is day three off ALL prescription NSAIDS. This is the first time in 10 years. Each time in the past I would get off I would lock up in pain after 12-18 hours. definitely getter 'better'. Just two regular aspirin a day( for now).
Truthfully I think all the oils are really helping.
Clean and press
36x5/5x2
44x5/5x2
53x5/5x2
62x2/2
53x3/3
62x2/2
53x3/3
62x2/2
53x3/3= 50 total reps
this wave loading within the workout is very interesting.The sets got easier( as usual) as the sets went on. I am a slow warmer upper.
Bottoms up Clean
36x5/5
44x5/5
53x5/5
62x3/3x2
these also warmed up well. besides being tired the 62 was very easy for the trips. Five would have been no problem but wanted to leave a little in the tank
Farmers walk combo
{ waiters walk, rack walk, suitcase farmers}
all with 16 kg
one lap per position per arm-8 laps per set x 4 sets
switching arm positions REALLY lets me keep going and takes the pressure off my grip and puts it on my legs. perfect.
Waiters walk
16kg x 2 laps per arm, 1 time
x 1 lap per arm, 1 time
dead. datsit.
bw 162
bf 9.9%
Truthfully I think all the oils are really helping.
Clean and press
36x5/5x2
44x5/5x2
53x5/5x2
62x2/2
53x3/3
62x2/2
53x3/3
62x2/2
53x3/3= 50 total reps
this wave loading within the workout is very interesting.The sets got easier( as usual) as the sets went on. I am a slow warmer upper.
Bottoms up Clean
36x5/5
44x5/5
53x5/5
62x3/3x2
these also warmed up well. besides being tired the 62 was very easy for the trips. Five would have been no problem but wanted to leave a little in the tank
Farmers walk combo
{ waiters walk, rack walk, suitcase farmers}
all with 16 kg
one lap per position per arm-8 laps per set x 4 sets
switching arm positions REALLY lets me keep going and takes the pressure off my grip and puts it on my legs. perfect.
Waiters walk
16kg x 2 laps per arm, 1 time
x 1 lap per arm, 1 time
dead. datsit.
bw 162
bf 9.9%
Monday, May 08, 2006
Weight ladders
taking a cue from Jack Reape on waving the weight up and down during the workout but keeping the reps constant I decided to try it today with snatch hi pulls. Was going to press but my upper body felt still "used" from all the snatches so I thought I focus more on the lower half.
turns out even with hi pulls my arms get pumped. oh well.I swear I am sitting back as much as I can. Draw the Bow- it's now written across my gym on the blackboard I face when I train. I like it. A simple and accurate cue.Line up the head and the feet and the hips are the bowstring.
Draw the Bow.
Snatch Hi Pulls
36x10/10
44x10/10
53x10/10
62x10/10 x 4 rounds.
320 reps in 33 minutes.
I was so impressed with Tracy's 800 reps in 40 minutes that I tried to push the pace a bit. Amazing how hard reps are and SO SO much like climbing steep hills on a racing bicycle.Never liked that either although I did tons of it.
This was not as bad as I thought. Dropping down from the 62 to the 36 was amazingly refreshing, rep wise and the power ( bell speed) went up significantly.The 62 was a horse for this many reps,especially just after the 53.But the goodnews is that my wind is much inproved and recovery was much better than expected.
BUt my energy overall has been exceptionally good of late. Who knows, maybe its all the coconut, flax seed,cod liver and fish oils I've been swilling? I felt downright punchy yesterday and felt like I should workout. THAT hasnt't happened in years.
Sure is better when you are not in pain.
I wonder how 36,62,44,53 would feel? This ladder has some interesting possibilities.
Suitcase Farmers Walk
2 53's x 200ft /set.
4 total sets
This was way harder than I expected and I'm not sure why other than I havent regular farmers walked with the 53's in awhile. Suckers felt HEAVY~!
tactical pullups( pause at bottom, chin over)
3,4,5,3,4,5= 24 these were good but I was done.huge forearm and arm pump/
bw 164
bf 10.3%
Am I freaking gaining MUSCLE?I havent been this heavy in awhile.Its gotta be all the volume.. Wnat to get my bw down to 160 though.Its those Bulldog and Two Pood sets, lol!!And I did carb up this weekend, I'll sweat it off soon enough, its getting hot in herre.
datsit.
turns out even with hi pulls my arms get pumped. oh well.I swear I am sitting back as much as I can. Draw the Bow- it's now written across my gym on the blackboard I face when I train. I like it. A simple and accurate cue.Line up the head and the feet and the hips are the bowstring.
Draw the Bow.
Snatch Hi Pulls
36x10/10
44x10/10
53x10/10
62x10/10 x 4 rounds.
320 reps in 33 minutes.
I was so impressed with Tracy's 800 reps in 40 minutes that I tried to push the pace a bit. Amazing how hard reps are and SO SO much like climbing steep hills on a racing bicycle.Never liked that either although I did tons of it.
This was not as bad as I thought. Dropping down from the 62 to the 36 was amazingly refreshing, rep wise and the power ( bell speed) went up significantly.The 62 was a horse for this many reps,especially just after the 53.But the goodnews is that my wind is much inproved and recovery was much better than expected.
BUt my energy overall has been exceptionally good of late. Who knows, maybe its all the coconut, flax seed,cod liver and fish oils I've been swilling? I felt downright punchy yesterday and felt like I should workout. THAT hasnt't happened in years.
Sure is better when you are not in pain.
I wonder how 36,62,44,53 would feel? This ladder has some interesting possibilities.
Suitcase Farmers Walk
2 53's x 200ft /set.
4 total sets
This was way harder than I expected and I'm not sure why other than I havent regular farmers walked with the 53's in awhile. Suckers felt HEAVY~!
tactical pullups( pause at bottom, chin over)
3,4,5,3,4,5= 24 these were good but I was done.huge forearm and arm pump/
bw 164
bf 10.3%
Am I freaking gaining MUSCLE?I havent been this heavy in awhile.Its gotta be all the volume.. Wnat to get my bw down to 160 though.Its those Bulldog and Two Pood sets, lol!!And I did carb up this weekend, I'll sweat it off soon enough, its getting hot in herre.
datsit.
Saturday, May 06, 2006
Strength and Power
Not bad for an old man I think.Back in the saddle today for a regular saturday volume snatch workout. Had a few decent workouts this week but was eager to see what 144 snatches would feel like.Saturdays I won't care about how little rest I take but how much power and strength I can generate. Fits in well with all the powerlifting that's also going on.
Hi pull/snatch (warmup)
26x8/8 one pull,one snatch
36x8/8 x2
44x6/6x2
Snatch
53x5/5
x6/6
x7/7 x4 rounds 144 reps total. Not bad at all
this was much better than I thought it might be given how hard 100 were on Monday. really got under the weight and held at the top of each rep.
two hand hi pulls
53x8
62x8
72x8
88x8x5 sets 45 sec rest/set
I really wanted to focus on explosion and holding the tight glutes at the top of each rep rather than going for hi reps. this felt great. much prefer the hi pull arc to the long arm swing arc. much easier on biceps and shoulders for me
Pullups( ballistic)
5,6,7,8,5,6,7,5,5= 54 highest volume in awhile
datsit. feel great.
Friday, May 05, 2006
Quads vs. hams vs. deadlift vs. squat: Kettlebells, Strength, Fitness, Martial Arts
Quads vs. hams vs. deadlift vs. squat: Kettlebells, Strength, Fitness, Martial Arts
Another great post, this time by trainer Zacariah Salazar. THis guys knows his stuff.
Another great post, this time by trainer Zacariah Salazar. THis guys knows his stuff.
Feeder workout
Finally feel I have the energy to add another session in the mix. Decided to do some H2H and waiters walks in.
Circuit
around body pass
around leg pass
figure eights
underhand flips( both arms) 10 reps each with 12 kg
Waiters walks
2 laps with right then 2 laps with left arm
did nonstop circuits for 20 minutes. havent doent his in awhile. Perfect.I really love H2H stuff;reminds me so much of gymnastics. Now I'm ready for tomorrows 150 snatches!
datsit.
bw 162
bf 9.5%
Circuit
around body pass
around leg pass
figure eights
underhand flips( both arms) 10 reps each with 12 kg
Waiters walks
2 laps with right then 2 laps with left arm
did nonstop circuits for 20 minutes. havent doent his in awhile. Perfect.I really love H2H stuff;reminds me so much of gymnastics. Now I'm ready for tomorrows 150 snatches!
datsit.
bw 162
bf 9.5%
Wednesday, May 03, 2006
Getting back my groove
I almost feel normal again.Mondays snatch workout was absorbed very well with no body issue and my hips feel like they are awake again. Settled back into my comfortable schedule of sleeping not near enough, waking far too early and staying focused on my numbers for the day.This saturday will get me back to the regular schedule for real and all will be well.LOL.Decided to do some more swing to kick the hips into overdrive to return.
8 am @ Girya Studio
One arm swing
36x10+10
44x20+20=40
44x10+10+10+10 + 10 two hand swings=50
44x10+10+10+10+10 +10 2 hand swings+10 darcs=60
44x10+10+15 2 hand swings+15 darcs=50
total with 44=200
I love nice round numbers.right brachialis locked up from pulling to hard too fast. I'm old, I need more warmup.too strong for my own joints and muscle. I like this system tracy has developed though of switching hands so often.Way easier to do much higher reps.
clean and press/ tactical pullups
44x5/5 3
53x5/5 4
62x3/3 5
72x2/2 5
I pressed strongly at Girya for some reason. The bells weight right but I am always stronger pressing there than at Stones. Weird. Cant swing for shit there though. Pullups were long pause at bottom.
Bottoms up clean/ tactical pullups
44x5/5 5
53x5/5 5
havent done these in ages and they went very well. this is a very strong move for me and one I should maintain. Tweaked myself a bit with the bulldog last time and realized I am too strong in these for my own good. I should stay with 72 and below.But its way solid for me and look great :)) I do love training in the AM.
1:30 pm at Stones
Farmers walk
25 lb weight vest and 2 36# kbs
4 laps each set x 4 times.
These were good. Like the vest. helps overload the legs more and the grip less. I've got to stop being so lazy, and get a sled, put it in my truncka nd go to the freaking park. I know thats what my legs need next.The grip is now the limiting factor in my farmers walks. not long ago it was my legs.
datsit.
bw 161.8
bf 9.9%
8 am @ Girya Studio
One arm swing
36x10+10
44x20+20=40
44x10+10+10+10 + 10 two hand swings=50
44x10+10+10+10+10 +10 2 hand swings+10 darcs=60
44x10+10+15 2 hand swings+15 darcs=50
total with 44=200
I love nice round numbers.right brachialis locked up from pulling to hard too fast. I'm old, I need more warmup.too strong for my own joints and muscle. I like this system tracy has developed though of switching hands so often.Way easier to do much higher reps.
clean and press/ tactical pullups
44x5/5 3
53x5/5 4
62x3/3 5
72x2/2 5
I pressed strongly at Girya for some reason. The bells weight right but I am always stronger pressing there than at Stones. Weird. Cant swing for shit there though. Pullups were long pause at bottom.
Bottoms up clean/ tactical pullups
44x5/5 5
53x5/5 5
havent done these in ages and they went very well. this is a very strong move for me and one I should maintain. Tweaked myself a bit with the bulldog last time and realized I am too strong in these for my own good. I should stay with 72 and below.But its way solid for me and look great :)) I do love training in the AM.
1:30 pm at Stones
Farmers walk
25 lb weight vest and 2 36# kbs
4 laps each set x 4 times.
These were good. Like the vest. helps overload the legs more and the grip less. I've got to stop being so lazy, and get a sled, put it in my truncka nd go to the freaking park. I know thats what my legs need next.The grip is now the limiting factor in my farmers walks. not long ago it was my legs.
datsit.
bw 161.8
bf 9.9%
Monday, May 01, 2006
Disappearing hips
Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads. Arms and pecs stay with almost no training( except for those 34 years,lol). Course I was training my glutes and hips during those years as well and look what happened there.
My schedule, and therefore my system, are all crazy and it hit me good this morning at 4:10 am. Really, really, really, really wanted to sleep more. I focused hard and well for these last two weeks and it culmanated with this weekends comp and now it is done. Could feel the big adrenal letdown last night. Not too worry. Nothing some good workouts and getting back on my schedule wont fix.
Felt weak as a kitten today and totally non motivated. especially after 7 clients kicked my ass. pussy.Course my prayers for sun and heat were answered and its amazing how much quicker I warm up now as opposed to the "spring" we just had. time to de-ice and drop a few more pounds of butter.
I am incorporating virgin cocnut oil and coconut cream concentrate into my diet as a fuel source.Will cook the veggies in it.it is a medium chain trigyceride and has thermogenic properties. plus its tasty.need tog et more fish oil as well. summer is not the time for cod liver oil.
Snatch
36x8/8
44x8/8 ( no need for multiple sets now)
53x5/5
x6/6
x7/7 x 3 rounds
total = 108 reps
Man this was a slow ass start!!!.No umph at all!! But I knew if I didnt just freakin GO I would feel worse, much worse tomorrow. More rest would have been a disaster.Just do your numbers and the rest will follow. It actually didnt feel that bad strength or position wise but wind was way off.
tabata two hand swings
53x20 sec on/10 sec off x 6 sets.
ugh.
Man ten seconds is NO kind of rest at all.Interesting how it compares to wsb's speed squat 12x2 with 45 sec rest/sets. two reps take about 5 sec total at most so it is really a strength training ratio with 8 or so times more rest than work. now thats funny and interesting. food for thought.Course it kicked your ass anyway.
I think 15 second on and 15 sec off would be a good aerobic ratio interval with a solid power dimension.have to try that.
Farmers walk
low rack 2/36's x 2 laps
hi rack postition 2x36's x2 laps + 2 laps low rack x two sets.
havent done four laps of anything so thats good.I think that changing the rack position, just like changing which arm is doing the swing lets you go longer and distracts you as you train.the hi rack position makes my shoulders "clunk" though and I dont like that.
Pullups
5,6,7,5
23 reps
Just some extra work to make it an hour. beat but know I am back on track.
datsit.
bw 161.6
bf 10.4%
My schedule, and therefore my system, are all crazy and it hit me good this morning at 4:10 am. Really, really, really, really wanted to sleep more. I focused hard and well for these last two weeks and it culmanated with this weekends comp and now it is done. Could feel the big adrenal letdown last night. Not too worry. Nothing some good workouts and getting back on my schedule wont fix.
Felt weak as a kitten today and totally non motivated. especially after 7 clients kicked my ass. pussy.Course my prayers for sun and heat were answered and its amazing how much quicker I warm up now as opposed to the "spring" we just had. time to de-ice and drop a few more pounds of butter.
I am incorporating virgin cocnut oil and coconut cream concentrate into my diet as a fuel source.Will cook the veggies in it.it is a medium chain trigyceride and has thermogenic properties. plus its tasty.need tog et more fish oil as well. summer is not the time for cod liver oil.
Snatch
36x8/8
44x8/8 ( no need for multiple sets now)
53x5/5
x6/6
x7/7 x 3 rounds
total = 108 reps
Man this was a slow ass start!!!.No umph at all!! But I knew if I didnt just freakin GO I would feel worse, much worse tomorrow. More rest would have been a disaster.Just do your numbers and the rest will follow. It actually didnt feel that bad strength or position wise but wind was way off.
tabata two hand swings
53x20 sec on/10 sec off x 6 sets.
ugh.
Man ten seconds is NO kind of rest at all.Interesting how it compares to wsb's speed squat 12x2 with 45 sec rest/sets. two reps take about 5 sec total at most so it is really a strength training ratio with 8 or so times more rest than work. now thats funny and interesting. food for thought.Course it kicked your ass anyway.
I think 15 second on and 15 sec off would be a good aerobic ratio interval with a solid power dimension.have to try that.
Farmers walk
low rack 2/36's x 2 laps
hi rack postition 2x36's x2 laps + 2 laps low rack x two sets.
havent done four laps of anything so thats good.I think that changing the rack position, just like changing which arm is doing the swing lets you go longer and distracts you as you train.the hi rack position makes my shoulders "clunk" though and I dont like that.
Pullups
5,6,7,5
23 reps
Just some extra work to make it an hour. beat but know I am back on track.
datsit.
bw 161.6
bf 10.4%
Sunday, April 30, 2006
Six PR's.A great day at the Meet for Nick.
Man, that was ALMOST as good as lifting myself. My training partner Nick Bruckner, had a breakthough meet at the APC California State meet after 4 long years of getting his chops right. He went three for three in the squat ( 9 white lights) ending with a not expected 562 lifetime best( way to close to my alltime pr of 573 for my liking!).
He opened at 501 ( which last year was his third attempt pr!) and the setup was bit shaky. So, instead of going to 551( which was the plan) we took 545 for a 5 lb pr. He set up well and crushed it. Since we already had the pr( which is why you take them on second attempts) we went to 562 and it was even easier than the second, as he finally got the hang of the monolift. On his way to 1400!
Benches went ok as his shoulder has been iffy and he hasnt had much shirt time or heavy tricep work in. we opened light at 330 to get a lift in,then went to 374 which he made, but not easily. 385 was in the groove but too heavy .
Deads were next and I can honestly say Nick has learned how to DL. Its amazing how as a coach you can say the same thing over and over and then you tweak it just a little bit and the athlete hears it and makes a huge change. Nick was trying to deadlift from his legs( quds) and NOT from his hips( glutes). once he changed this(especially since he sumos) it took off.
For instance he missed 475 in the gym two weeks ago and yesterday DESTROYED 440, 468( another meet pr) and then 501 like it was 135! he had 525 or more in him
The technique change shortened his stroke by a mile.It was postively easy! So he got two new total pr's as well as getting the 500 lb db monkey off his back. Plus he won States. A great great day.
I honestly dont know if it would have felt better having done the dl myself I was so pleased. The meet was well run and we got out on time although we barely made it there on Friday after a three hour traffic delay! Literally we were TWO MINUTES from turning around and going home. You never know and showing up and competing is more than half the battle.
Plus I am very very pleased with my ability to walk and ambulate these days. Back to back trips with lots of sitting walking and standing would have( nad has ) killed me in the past and I would have been limping in serious pain had I done the RKC and then this trip like this last year. I am fine and not a limp in sight( well almost,lol). But all the ballistics and farmers walks and flexiblity stuff has really paid dividends for me in the real world. Very pleased.
Now have to get back on track.
Of and Geoff you were right bro. I definitely should have brought my kb. Since I am so numbers oriented I am always not wanting to do a workout unless I can do it "for real" i.e get my numbers I am supposed to do. I would have had plenty of time to get all my snatches in. The KB goes with me to Nationals and I will do my Saturday snatch workout backstage. It will be good exposure for the KB as well..
datsit.
He opened at 501 ( which last year was his third attempt pr!) and the setup was bit shaky. So, instead of going to 551( which was the plan) we took 545 for a 5 lb pr. He set up well and crushed it. Since we already had the pr( which is why you take them on second attempts) we went to 562 and it was even easier than the second, as he finally got the hang of the monolift. On his way to 1400!
Benches went ok as his shoulder has been iffy and he hasnt had much shirt time or heavy tricep work in. we opened light at 330 to get a lift in,then went to 374 which he made, but not easily. 385 was in the groove but too heavy .
Deads were next and I can honestly say Nick has learned how to DL. Its amazing how as a coach you can say the same thing over and over and then you tweak it just a little bit and the athlete hears it and makes a huge change. Nick was trying to deadlift from his legs( quds) and NOT from his hips( glutes). once he changed this(especially since he sumos) it took off.
For instance he missed 475 in the gym two weeks ago and yesterday DESTROYED 440, 468( another meet pr) and then 501 like it was 135! he had 525 or more in him
The technique change shortened his stroke by a mile.It was postively easy! So he got two new total pr's as well as getting the 500 lb db monkey off his back. Plus he won States. A great great day.
I honestly dont know if it would have felt better having done the dl myself I was so pleased. The meet was well run and we got out on time although we barely made it there on Friday after a three hour traffic delay! Literally we were TWO MINUTES from turning around and going home. You never know and showing up and competing is more than half the battle.
Plus I am very very pleased with my ability to walk and ambulate these days. Back to back trips with lots of sitting walking and standing would have( nad has ) killed me in the past and I would have been limping in serious pain had I done the RKC and then this trip like this last year. I am fine and not a limp in sight( well almost,lol). But all the ballistics and farmers walks and flexiblity stuff has really paid dividends for me in the real world. Very pleased.
Now have to get back on track.
Of and Geoff you were right bro. I definitely should have brought my kb. Since I am so numbers oriented I am always not wanting to do a workout unless I can do it "for real" i.e get my numbers I am supposed to do. I would have had plenty of time to get all my snatches in. The KB goes with me to Nationals and I will do my Saturday snatch workout backstage. It will be good exposure for the KB as well..
datsit.
Friday, April 28, 2006
Quick and Dirty
And humbling. Only had twenty minutes today as I am off to Fresno to coach my training partner Nick at APF State Powerlifting meet. He better squat 551 or he will jog home beside the car. but I will miss my sat workout and we are leaving in a few minutes so I only had a short break between clients to sandwich something in.
What I decided to do was tracy's swing comb routine with some pullups. thankfully I swallowed my pride and only used the 16 kg. I HATE reps.
set one
one arm swing 20+20+15 two hand swing= 55 reps
set two
one arm swing 10+10+10+10+12 2 hand swing = 52 reps
set three
one arm swing 10+10+10+10+15 two hand swing+12 darcs=62 reps
set four
one arm swing 10+10+20 lateral swings+20 darcs=60
set five
H2H underflips 10 + 20 two hands=30
set six
same as set five=30
total reps= 279
these were all supersetted with
pullups six sets of five= 30 reps
twenty minutes. need to do this more often. lots of respect for my wifes cardio ability! and strength; she uses the 26# I need to bring my hip strength and endurance up way more.
datsit.
What I decided to do was tracy's swing comb routine with some pullups. thankfully I swallowed my pride and only used the 16 kg. I HATE reps.
set one
one arm swing 20+20+15 two hand swing= 55 reps
set two
one arm swing 10+10+10+10+12 2 hand swing = 52 reps
set three
one arm swing 10+10+10+10+15 two hand swing+12 darcs=62 reps
set four
one arm swing 10+10+20 lateral swings+20 darcs=60
set five
H2H underflips 10 + 20 two hands=30
set six
same as set five=30
total reps= 279
these were all supersetted with
pullups six sets of five= 30 reps
twenty minutes. need to do this more often. lots of respect for my wifes cardio ability! and strength; she uses the 26# I need to bring my hip strength and endurance up way more.
datsit.
Wednesday, April 26, 2006
156.8 lbs
Wow, I must have been clogged up over the weekend. weighed myself for the first time since I got back and am significantly under my previous low of 161 or so at 156.8 lbs and 9.3% BF. Nice. All that activity those four days and doing a ever so slightly modified warrior diet really cut me down.
Strange how I can't tell as I was feeling a bit puffy. We'll see how long it stays off with normal activity and more food. This is my goal weight though( 158); I just didnt think I'd see it this early. LOL, another KB what the hell effect.
Thank God my knee is back in place and underneath me again. That was the worst its been out in months and months. I really dont like it either. Brought back some very nasty memories very fast. No thanks.
Clean and Press
26x6/6
36x5/5
44x5/5
53x5/5
62x3/3
x1/1
x2/2
x3/3
x1/1
x2/2
x3/3
20 total reps with the 62
I got inspired by Pavels new book (which I got a good look at this weekend) to do more clean and presses so I thought today a good day. Just a low key, transitional get back into it week this week. especially since I have to coach Nick this weekend at the APF states and have to miss saturday again. He should squat 551 at 195, drug free. Closing in on triple bodyweight.
You never know when you are going to be strong. expected to be weak today after a bads night sleep and the 62 felt postively LIGHT.I like Pavels idea of just doing the clean and press for low reps. allows more concentration and total body tension.
Snatch
26x10/10
36x10/10
44x10/10
x12/12:
x13/13
x8/8= 86 total reps with 44
these went much better than monday where everything felt like a ton.I really worked on my snatch hi pull technique really driving the elbow back and then punching through. Like it lots.Still though I need to do more pure swings as my glutes have amnesia again. Happens very fast. Repeat after me :SIT BACK MORE!
and then some more.
High Pulls
53x10/10x3 sets= 60 reps
ouch.
45 sec rest periods. really like this technique.still have to stay focused on heels, glutes and hip drive IN THAT ORDER. Then the pull back and punch through.
farmers walk
2/53's x 200 feet three times.
short one . perhaps just some swings tomorrow am.
datsit.
Strange how I can't tell as I was feeling a bit puffy. We'll see how long it stays off with normal activity and more food. This is my goal weight though( 158); I just didnt think I'd see it this early. LOL, another KB what the hell effect.
Thank God my knee is back in place and underneath me again. That was the worst its been out in months and months. I really dont like it either. Brought back some very nasty memories very fast. No thanks.
Clean and Press
26x6/6
36x5/5
44x5/5
53x5/5
62x3/3
x1/1
x2/2
x3/3
x1/1
x2/2
x3/3
20 total reps with the 62
I got inspired by Pavels new book (which I got a good look at this weekend) to do more clean and presses so I thought today a good day. Just a low key, transitional get back into it week this week. especially since I have to coach Nick this weekend at the APF states and have to miss saturday again. He should squat 551 at 195, drug free. Closing in on triple bodyweight.
You never know when you are going to be strong. expected to be weak today after a bads night sleep and the 62 felt postively LIGHT.I like Pavels idea of just doing the clean and press for low reps. allows more concentration and total body tension.
Snatch
26x10/10
36x10/10
44x10/10
x12/12:
x13/13
x8/8= 86 total reps with 44
these went much better than monday where everything felt like a ton.I really worked on my snatch hi pull technique really driving the elbow back and then punching through. Like it lots.Still though I need to do more pure swings as my glutes have amnesia again. Happens very fast. Repeat after me :SIT BACK MORE!
and then some more.
High Pulls
53x10/10x3 sets= 60 reps
ouch.
45 sec rest periods. really like this technique.still have to stay focused on heels, glutes and hip drive IN THAT ORDER. Then the pull back and punch through.
farmers walk
2/53's x 200 feet three times.
short one . perhaps just some swings tomorrow am.
datsit.
Tuesday, April 25, 2006
What is the RKC System? My notes from the cert.
When Pavel asked me three weeks out if I was up for presenting at the RKC for 30 minutes I was a bit overhwhelmed to be honest. Especially when he told me the topic: What is the RKC System? 30 minutes or less please.
uh, yeah. ok.
Just define and encapsulate your lifes work so far. No problemo. But it really made me think. About exactly how I saw the RKC what it was specifically as a system. these are the notes and talking points.
First I needed to define the RKC.
What is the RKC ?
1) The Russian Kettlebell Challenge. The exercises, movements ,techniques and methods of the book and DVD of the same name. Pavels seminal work.KB ballistics and grinds. Hard style.
2) The Russian Kettlebell Certification. The instructor course we are at. Learning to teach the specific exercises of the RKC course.
3) A challenge to the current exercise model. A pradigm shift in the fitness world. From bodybuilding/aerobics/form over function to full body engaged, high intensity, functional movements. the brain knows movements, not muscles.
What is a system?
A group of interactive, interrelated and interdependent elements that comprise a complex whole.
Elements of the RKC System
1) The ballistic lifts and grinds of the RKC book
2) The high tension techniques and powerbreathing methods of the Power to the People .
3) the scar tissue destroying and joint prying open effects of Joint Mobility
4) The science of stretching and flexibility training.Using strength to stretch as well as the specific brething techniques as well.(RIS, Fast and loose,Strength stretching)
5) The drills, postures, corrections and fixes of the RKC Instructor manual and course.
Another definition of system
An organized set of ideas or principles
Principles of the RKC System
THE SWING IS THE CENTER OF THE UNIVERSE. LOL.A basic human rythym. Swinging on a swing. The arc is instinctive.
1) The body is a linked interconnected unit and must be trained as such.
2) To do so is a skill that must be practiced, not just trained. Think gymnastics, martial arts, olympic weightlifting. Difference between real martial arts and cardio kickboxing.
3) Mastery results from Deep Skill work,not random acts of variety. Think going backwards to go forward.
4) Do more with less by going into each movement,rahter than just relying n external resistance. The RKC is an internal system. The focus is inward( associative) during the lifts. Black belt analogy.
5) the system is simple, but not easy.This is the basis of the Hard Style approach.. Compensatory acceleration(ballistics) and negative accentuated training( grinds).Similar to WSB in it is a methodology and not just a theory. Can not chinese menu approach these systems to see the benefits. they have to be learned,practiced and mastere.
The RKC as a stand alone Method
1) RKC touted as good for other sports activities
2) KB "What the Heck effect". focus on carryover to other activities and sports. Role as a helper.
3) But also works brilliantly as a minimalist, stand alone method of strength and conditioning.especially for the average person or client.
4) RKC system offers a unique opportunity to the average person that most other methods cannot: a force multiplier effect from the acceleration of the ballistic exercises. This creates a "virtual force " effect that creates very interesting adaptations to the muscles and the metabolism. Less weight is actually more weight as speed ,and therefore power can be trained for high workloads with little shock to the joints.
5) Fundamental difference in ballistic versus conventional training is the intended USE of momentum. learning to maximize and optimize it to INCREASE work loads, and therefore work capacities.
6) Ballistics complete in themselves as having both a tension and a relaxed, fast phase. grinds can be done as effectively with dbs but swings cannot.
7) "A perfect swing is better than 99% of all other strength and conditioning methods" Steve Maxwell.
8) Allows an average person to approach workloads only available to a superathlete. E.g 200 swings with 36 lb =7200 pounds of work. WSB would use 300lb in squat for 12x2 for the same 7200 pound for a 425 pound squatter. How many clients or average people could do that.
and a untrained 60 year old can do that workload in a few days of training. Work capacity and gpp is the thing for MOST regular people- read clients.
9) KB workloads, and therefore caloric burns,work capacity increases and metabolic conditioning that is not only easy on the body but therapeutic to it , are off the hook. And available to almost everyone. Think obesity in all age categories.the potential is huge. The swings the thing.
10) Yet at the same time strength and flexibility are increased. Almost automatically just by focusing on the proper performance of the basic movements.
11) Linkage and rooting techniques create a unique body awareness.
12) Ballistics mimic natural athletic motions by alternating cycles of tension and realxation in an also unique way.Less soreness and residual muscle tension but still great realxed tone and muscle tension generating ability.
13) One never has to go into a commerical gym again.
14) The RKC as a foundational method. teaching rooting, connection of upper and lower body ,power and speed production,body and situational awareness and well as low gear strength(grinds)
15) Unique beauty, simplicity and efficiency of the dang things. people just take to them. A very symbolic shape as well. The circle is powerful.
Conclusion
Simplexity ( from Power to the People)
" The emergence of simple rules from underlying disorder and complexity."
This is the basis for the RKC system to me. Leading away from overly complex ineffective conditioning methods to functional ones, rooted in traditions of basic hard work and that work for almost everyone who tries them. We are at a tipping point in the exercise world I believe. People want the truth. This is true: The RKC system works for basic fitness better than anything I have ever seen. For myself and my clients.
But feeling is believing.Swing a bell then you'll know.
uh, yeah. ok.
Just define and encapsulate your lifes work so far. No problemo. But it really made me think. About exactly how I saw the RKC what it was specifically as a system. these are the notes and talking points.
First I needed to define the RKC.
What is the RKC ?
1) The Russian Kettlebell Challenge. The exercises, movements ,techniques and methods of the book and DVD of the same name. Pavels seminal work.KB ballistics and grinds. Hard style.
2) The Russian Kettlebell Certification. The instructor course we are at. Learning to teach the specific exercises of the RKC course.
3) A challenge to the current exercise model. A pradigm shift in the fitness world. From bodybuilding/aerobics/form over function to full body engaged, high intensity, functional movements. the brain knows movements, not muscles.
What is a system?
A group of interactive, interrelated and interdependent elements that comprise a complex whole.
Elements of the RKC System
1) The ballistic lifts and grinds of the RKC book
2) The high tension techniques and powerbreathing methods of the Power to the People .
3) the scar tissue destroying and joint prying open effects of Joint Mobility
4) The science of stretching and flexibility training.Using strength to stretch as well as the specific brething techniques as well.(RIS, Fast and loose,Strength stretching)
5) The drills, postures, corrections and fixes of the RKC Instructor manual and course.
Another definition of system
An organized set of ideas or principles
Principles of the RKC System
THE SWING IS THE CENTER OF THE UNIVERSE. LOL.A basic human rythym. Swinging on a swing. The arc is instinctive.
1) The body is a linked interconnected unit and must be trained as such.
2) To do so is a skill that must be practiced, not just trained. Think gymnastics, martial arts, olympic weightlifting. Difference between real martial arts and cardio kickboxing.
3) Mastery results from Deep Skill work,not random acts of variety. Think going backwards to go forward.
4) Do more with less by going into each movement,rahter than just relying n external resistance. The RKC is an internal system. The focus is inward( associative) during the lifts. Black belt analogy.
5) the system is simple, but not easy.This is the basis of the Hard Style approach.. Compensatory acceleration(ballistics) and negative accentuated training( grinds).Similar to WSB in it is a methodology and not just a theory. Can not chinese menu approach these systems to see the benefits. they have to be learned,practiced and mastere.
The RKC as a stand alone Method
1) RKC touted as good for other sports activities
2) KB "What the Heck effect". focus on carryover to other activities and sports. Role as a helper.
3) But also works brilliantly as a minimalist, stand alone method of strength and conditioning.especially for the average person or client.
4) RKC system offers a unique opportunity to the average person that most other methods cannot: a force multiplier effect from the acceleration of the ballistic exercises. This creates a "virtual force " effect that creates very interesting adaptations to the muscles and the metabolism. Less weight is actually more weight as speed ,and therefore power can be trained for high workloads with little shock to the joints.
5) Fundamental difference in ballistic versus conventional training is the intended USE of momentum. learning to maximize and optimize it to INCREASE work loads, and therefore work capacities.
6) Ballistics complete in themselves as having both a tension and a relaxed, fast phase. grinds can be done as effectively with dbs but swings cannot.
7) "A perfect swing is better than 99% of all other strength and conditioning methods" Steve Maxwell.
8) Allows an average person to approach workloads only available to a superathlete. E.g 200 swings with 36 lb =7200 pounds of work. WSB would use 300lb in squat for 12x2 for the same 7200 pound for a 425 pound squatter. How many clients or average people could do that.
and a untrained 60 year old can do that workload in a few days of training. Work capacity and gpp is the thing for MOST regular people- read clients.
9) KB workloads, and therefore caloric burns,work capacity increases and metabolic conditioning that is not only easy on the body but therapeutic to it , are off the hook. And available to almost everyone. Think obesity in all age categories.the potential is huge. The swings the thing.
10) Yet at the same time strength and flexibility are increased. Almost automatically just by focusing on the proper performance of the basic movements.
11) Linkage and rooting techniques create a unique body awareness.
12) Ballistics mimic natural athletic motions by alternating cycles of tension and realxation in an also unique way.Less soreness and residual muscle tension but still great realxed tone and muscle tension generating ability.
13) One never has to go into a commerical gym again.
14) The RKC as a foundational method. teaching rooting, connection of upper and lower body ,power and speed production,body and situational awareness and well as low gear strength(grinds)
15) Unique beauty, simplicity and efficiency of the dang things. people just take to them. A very symbolic shape as well. The circle is powerful.
Conclusion
Simplexity ( from Power to the People)
" The emergence of simple rules from underlying disorder and complexity."
This is the basis for the RKC system to me. Leading away from overly complex ineffective conditioning methods to functional ones, rooted in traditions of basic hard work and that work for almost everyone who tries them. We are at a tipping point in the exercise world I believe. People want the truth. This is true: The RKC system works for basic fitness better than anything I have ever seen. For myself and my clients.
But feeling is believing.Swing a bell then you'll know.
Monday, April 24, 2006
Back from the RKC.
Back from the RKC
As I wrote below it will take quite a while to really grok what happened this weekend. There were so many amazing experiences and I met so many great people that it is a bit overwhelming. One of the best parts was meeing so many people that read this blog and my articles and told me how much they liked it. It always good for a writer to know that they are being read and appreciated. I think writers need that way more than financial compensation.
In fact the cop who was working security told me he had read my rotator cuff article and how much it helped him! way freaking cool.
For me, as a born teacher, knowing I am helping people with their training always makes me feel good.
ANd, my major mission of the weekend( besides making sure my wife Tracy passed her snatch test) was presenting my lecture on "What is the RKC System";something Pavel had asked me to do just three short weeks ago!!~!~~~
Sure, just encapsulate and define Pavels entire system in 30 minutes or less. NO problem,lol!! Actually it was a great thing as it forced me to really think about the RKC, what it is and what it could be. THis was very fruitful and the presentation went over very very well, as per the feedback I got from folks. Mission accomplished! I really felt like I was going into a competition this weekend having to do that. Big pressure as everyone I cared about in my training and coaching world was there.
I also got to be Pavels assistant as opposed to an assistant instructor working under a Sr RKC in a group and that is quite the honor to me. Plenty of great face time with the man himself and its always a humbling, educational and way cool time. Pavel is a great powerlifting aficianado and we talked tons of training. My favorite topic.The man is real deal and lives and breathes this shit just like I do. Hard to find that in many.
Also had a great time talking and learning about Chi Gong from John Ducane and have to get some dvd's. One of the best parts of the RKC from last year was his chi gong morning reharge.I've been playing with that shaking and vibration stuff all year since then and its a great addition to the joint mobility work.
Victoria, my client also kicked ass and passed her RKC with flying colors so I have another instructor now as well! Well done.
As I wrote below it will take quite a while to really grok what happened this weekend. There were so many amazing experiences and I met so many great people that it is a bit overwhelming. One of the best parts was meeing so many people that read this blog and my articles and told me how much they liked it. It always good for a writer to know that they are being read and appreciated. I think writers need that way more than financial compensation.
In fact the cop who was working security told me he had read my rotator cuff article and how much it helped him! way freaking cool.
For me, as a born teacher, knowing I am helping people with their training always makes me feel good.
ANd, my major mission of the weekend( besides making sure my wife Tracy passed her snatch test) was presenting my lecture on "What is the RKC System";something Pavel had asked me to do just three short weeks ago!!~!~~~
Sure, just encapsulate and define Pavels entire system in 30 minutes or less. NO problem,lol!! Actually it was a great thing as it forced me to really think about the RKC, what it is and what it could be. THis was very fruitful and the presentation went over very very well, as per the feedback I got from folks. Mission accomplished! I really felt like I was going into a competition this weekend having to do that. Big pressure as everyone I cared about in my training and coaching world was there.
I also got to be Pavels assistant as opposed to an assistant instructor working under a Sr RKC in a group and that is quite the honor to me. Plenty of great face time with the man himself and its always a humbling, educational and way cool time. Pavel is a great powerlifting aficianado and we talked tons of training. My favorite topic.The man is real deal and lives and breathes this shit just like I do. Hard to find that in many.
Also had a great time talking and learning about Chi Gong from John Ducane and have to get some dvd's. One of the best parts of the RKC from last year was his chi gong morning reharge.I've been playing with that shaking and vibration stuff all year since then and its a great addition to the joint mobility work.
Victoria, my client also kicked ass and passed her RKC with flying colors so I have another instructor now as well! Well done.
Four hours sleep and one hundred snatches.
What an amazing weekend. I will take me weeks to process what really transpired this last four days. My knee was going pretty well til saturday night and the walk to the restaurant for dinner. Sunday morning was ugly with soleus,gastroc and lateral hammie so locked up it woked me up at 4 am( 2 am PST). Yesterday was the kicker as I was on my feet until 2 am when I drove home from the airport.
Took me all morning into the start of the cert on sunday to limp normally, lol. BUT I was walking and standing for 12 hours a day for four days and that is definetly NOT my norm. It gave out at the end but compared to last year there is no comparison.I do however need a knee replacement in the near future. this is just getting way old. nothing else was bothering me. no back or shoulder issues and my energy was great.
I havent trained since last wednesday though and although I have burnt many calories I have not trained .Walking and standing all day was the goal this weekend. I can feel the difference. I need to train. So on 4 hours of bad sleep.At least its first in the am as I took today off.
Snatches
26x5/5x2
36x5/5x2
44x5/5x2
53x5/5x10 100 reps
Amazing. this got very tough after 60 reps. I feel like shit.everything is off. took me 30 minutes to get my breathing to open up. BUT it needed to be done. Amazing how quickly condition falls off. Once i got warm i felt better but from 70-100 reps concentration was very so so.
Tactical pullups
3,4,5,3,4,5 27 reps. pause at top and bottom
man my energy sucks. traveling always wrecks my training.
flexibility work
on floor straddles and pike stretches. overhead hangs from power rack. No farmers walks for me today! maybe not all week but I doubt it.
datsit!
Took me all morning into the start of the cert on sunday to limp normally, lol. BUT I was walking and standing for 12 hours a day for four days and that is definetly NOT my norm. It gave out at the end but compared to last year there is no comparison.I do however need a knee replacement in the near future. this is just getting way old. nothing else was bothering me. no back or shoulder issues and my energy was great.
I havent trained since last wednesday though and although I have burnt many calories I have not trained .Walking and standing all day was the goal this weekend. I can feel the difference. I need to train. So on 4 hours of bad sleep.At least its first in the am as I took today off.
Snatches
26x5/5x2
36x5/5x2
44x5/5x2
53x5/5x10 100 reps
Amazing. this got very tough after 60 reps. I feel like shit.everything is off. took me 30 minutes to get my breathing to open up. BUT it needed to be done. Amazing how quickly condition falls off. Once i got warm i felt better but from 70-100 reps concentration was very so so.
Tactical pullups
3,4,5,3,4,5 27 reps. pause at top and bottom
man my energy sucks. traveling always wrecks my training.
flexibility work
on floor straddles and pike stretches. overhead hangs from power rack. No farmers walks for me today! maybe not all week but I doubt it.
datsit!
Wednesday, April 19, 2006
Short and sweet.
A very light one today in deference to the RKC weekend that's coming up. I'm going to be on my feet for four days straight and with my knee thats never any fun.It will be a great comparison to how I did a year ago at my cert.
I wore knee sleeves and spent most of each evening on a foam roller and on the floor trying to unlock.
Hopefully the weekend will make up for it, which I'm sure it will. Tracy will be getting certified as well as my longtime client Victoria.Some seriously interesting experiences are at my door.Plus I plan on throwing around some kbs as saturday is a training day! LOL!
Circuit
snatch 10/10 16 kg
pullup (bw)5's
suitcase farmers walk 250 foot laps 2 16 kg.
6 rounds of each in order. this was actually fun. went for 35 minutes or so. Nate Morrison talks about developing general readiness but using swing, clean snatch combos alternated with jogs and going for an hour straight. this might be a good wednesday strategy. Holding the overhead position is so critical to my shoulder stability I cant beleive it! the 16 kg is so light I can really concentrate on form and position as well as static holds at the lockout. almost scared to let my self train really light. weird.but the volume can make up for it.
Intensity and duration are mutually exclusive. If I want to build up to an hour straight( which I might) I have to back of the load and the intensity.I've forgotten what its like to be an endurance athlete I've been a one rep powerlifter for so long.
Off to the RKC!
I wore knee sleeves and spent most of each evening on a foam roller and on the floor trying to unlock.
Hopefully the weekend will make up for it, which I'm sure it will. Tracy will be getting certified as well as my longtime client Victoria.Some seriously interesting experiences are at my door.Plus I plan on throwing around some kbs as saturday is a training day! LOL!
Circuit
snatch 10/10 16 kg
pullup (bw)5's
suitcase farmers walk 250 foot laps 2 16 kg.
6 rounds of each in order. this was actually fun. went for 35 minutes or so. Nate Morrison talks about developing general readiness but using swing, clean snatch combos alternated with jogs and going for an hour straight. this might be a good wednesday strategy. Holding the overhead position is so critical to my shoulder stability I cant beleive it! the 16 kg is so light I can really concentrate on form and position as well as static holds at the lockout. almost scared to let my self train really light. weird.but the volume can make up for it.
Intensity and duration are mutually exclusive. If I want to build up to an hour straight( which I might) I have to back of the load and the intensity.I've forgotten what its like to be an endurance athlete I've been a one rep powerlifter for so long.
Off to the RKC!
Tuesday, April 18, 2006
Monday, April 17, 2006
I've been bad.
I've been feeling so good lately in terms of knee, back and shoulder pain I havent been stretching as much and I can feel it rearing its ugly head. AS it always does. The only thing harder than knowing how to fix your body is having the discipline to do it - not only when you are hurting, but especially when you are not!
Its been so cool to not have to do an hour or more of bodywork on myself everyday just to be able to walk or lift my arm overhead. BUT back to the floor for me, hammies are tightening and the knee aint sittin right.
Jerks
36x5/5x2
44x5/5
x6/6
x7/7x 2 ladders =72 reps
53x5/5x5 sets= 50 reps 122 total
really concentrated on keeping the lat TIGHT on the drop. Didnt feel good at all today and was just counting numbers to get done. really focused on pushing BACK on the jerk so it didnt lead out front and strain my teres. Was looking up too much on the jerk as well.Everything was tight,including lower back. Hate training after work.One day I will be able to train myself first thing in the am. thats the best.oh, and rise with the sun. This getting up in the middle of the night is getting real old.
cleans
53x5/5
x6/6
x7/7
x8/8
x9/9= 70 reps. punked out on the last set of ten.
waiters walk
36lbs x two 100 foot laps each arm seven times.
man this was HARD after all that jerk work. took forever for my shoulder to drop down. at least the sun is out again and its NOT raining. woo hoo!
dats it
weight 162.4
bodyfat 10.6%
Its been so cool to not have to do an hour or more of bodywork on myself everyday just to be able to walk or lift my arm overhead. BUT back to the floor for me, hammies are tightening and the knee aint sittin right.
Jerks
36x5/5x2
44x5/5
x6/6
x7/7x 2 ladders =72 reps
53x5/5x5 sets= 50 reps 122 total
really concentrated on keeping the lat TIGHT on the drop. Didnt feel good at all today and was just counting numbers to get done. really focused on pushing BACK on the jerk so it didnt lead out front and strain my teres. Was looking up too much on the jerk as well.Everything was tight,including lower back. Hate training after work.One day I will be able to train myself first thing in the am. thats the best.oh, and rise with the sun. This getting up in the middle of the night is getting real old.
cleans
53x5/5
x6/6
x7/7
x8/8
x9/9= 70 reps. punked out on the last set of ten.
waiters walk
36lbs x two 100 foot laps each arm seven times.
man this was HARD after all that jerk work. took forever for my shoulder to drop down. at least the sun is out again and its NOT raining. woo hoo!
dats it
weight 162.4
bodyfat 10.6%
Saturday, April 15, 2006
Snatches
Really getting that the kb has to move fast to get the most benefit out of ballistic work.So I went a little lighter today for the first half of the session and really focused on technique and velocity of the reps. The technique is holding up really well.
SNatch
26x8/8x2
36x6/6x2
44x8/8
x9/9
x10/10
x8/8
x9/9
x10/10 = 108 reps
53x5/5x5 sets=50 reps
total-158 reps.
really good work. Each reps was paused at least one second at the top of each rep on each side.This is important for me to make sure my shoulder is fully down and I am fully under the weight. THis is what sets up the next rep.Cant be afraid of using the 20 kg.
pullups( tactical-LONG holds at top and long pause at bottom)
3,4,5,3,4,5,3,4,5= 51 reps strong today in these.
Farmers Walk
2 62's x200 feet/ four times
these were great except for my right hand which BARELY made the last feet of the lap. left hand was fine but right grip was giving out. Maiden Voyage for the bells. thanks again Geoff Neupert!
datsit. feels very solid.
SNatch
26x8/8x2
36x6/6x2
44x8/8
x9/9
x10/10
x8/8
x9/9
x10/10 = 108 reps
53x5/5x5 sets=50 reps
total-158 reps.
really good work. Each reps was paused at least one second at the top of each rep on each side.This is important for me to make sure my shoulder is fully down and I am fully under the weight. THis is what sets up the next rep.Cant be afraid of using the 20 kg.
pullups( tactical-LONG holds at top and long pause at bottom)
3,4,5,3,4,5,3,4,5= 51 reps strong today in these.
Farmers Walk
2 62's x200 feet/ four times
these were great except for my right hand which BARELY made the last feet of the lap. left hand was fine but right grip was giving out. Maiden Voyage for the bells. thanks again Geoff Neupert!
datsit. feels very solid.
Thursday, April 13, 2006
Wednesday, April 12, 2006
The ones that count
are the ones you dont want to do and have to fight with yourself to make yourself start.This is what builds inner strength and real character. It's easy to train when you feel strong, rested and pain free. It's when you feel the opposite that getting started is the hardest part of the workout.
Thought I was going to have a good one today. Slept pretty well, wasnt in too much pain and all the joints were moving correctly. But it was a long day at work and the sessions were intense and their was mucho bodywork and stretching to be done. Thumb work always kills my biceps and shoulders. Of course I had planned on 28 kg high pulls. oh well.gotsta do what ya gotsta do.
I imagine Pavel standing there with his arms crossed: " Don't be Sissy." ANd he's right. Go git some.
Snatch Hi Pulls
36x8/8
44x8/8
53x5/5
62x5/5
x7/7
x9/9
x5/5
x7/7
x9/9
x5/5
x7/7
x9/9 = 126 reps Lower than I wanted but I was lucky to get them.
44x10/10x2 this was the weight I probably should have used.
This was a fight from the start. tried VERY hard to find my new hip position but the 28 kg was feeling a big heavy today and wanted badly to pull me over. Immediately felt more hammies, a sure sign of being pulled. I was late getting started and this was a bad day to push warmups. I didnt find my groove til the 20 kg sets. Lession: DO WARMUP UNTIL YOU FEEL WARM.Even if that means the workout is cut short.
PRACTICE -DONT JUST TRAIN~!
KB CLEANS
44X10/10
53X6/6
53X 7/7
53X8/8
53X9/9
53X5/5 = 72 reps
Another mistake- should have done these first like last time. This is easy for me to find my hips in and would help it in the snatch pull, where it is harder for me,especially with heavy weight.
Rainy Farmers walk
2 53'sx2 laps/ four times
went heavy today because I wanted to get them over with.Not bad. Will use the 62's hopefully on Saturday.Will it ever stop raining?
datsit. Live to train another day.You just get these done. Still on track though. Volume is maintained.
Thought I was going to have a good one today. Slept pretty well, wasnt in too much pain and all the joints were moving correctly. But it was a long day at work and the sessions were intense and their was mucho bodywork and stretching to be done. Thumb work always kills my biceps and shoulders. Of course I had planned on 28 kg high pulls. oh well.gotsta do what ya gotsta do.
I imagine Pavel standing there with his arms crossed: " Don't be Sissy." ANd he's right. Go git some.
Snatch Hi Pulls
36x8/8
44x8/8
53x5/5
62x5/5
x7/7
x9/9
x5/5
x7/7
x9/9
x5/5
x7/7
x9/9 = 126 reps Lower than I wanted but I was lucky to get them.
44x10/10x2 this was the weight I probably should have used.
This was a fight from the start. tried VERY hard to find my new hip position but the 28 kg was feeling a big heavy today and wanted badly to pull me over. Immediately felt more hammies, a sure sign of being pulled. I was late getting started and this was a bad day to push warmups. I didnt find my groove til the 20 kg sets. Lession: DO WARMUP UNTIL YOU FEEL WARM.Even if that means the workout is cut short.
PRACTICE -DONT JUST TRAIN~!
KB CLEANS
44X10/10
53X6/6
53X 7/7
53X8/8
53X9/9
53X5/5 = 72 reps
Another mistake- should have done these first like last time. This is easy for me to find my hips in and would help it in the snatch pull, where it is harder for me,especially with heavy weight.
Rainy Farmers walk
2 53'sx2 laps/ four times
went heavy today because I wanted to get them over with.Not bad. Will use the 62's hopefully on Saturday.Will it ever stop raining?
datsit. Live to train another day.You just get these done. Still on track though. Volume is maintained.
Monday, April 10, 2006
Clean and Jerks
Decided to go back to jerks for awhile instead of presses. They really could be the balancer I am looking for to all the posterior chain work of swings and snatches. Lots of quads.I just have to find a technique that doesnt make my shoulders rattle when I dip. Very disconcerting sound. Client cancelled so I got to train the first part early: 10 am
One KB Clean and jerks
36x5/5
44x5/5
53x4/4x6 sets
48 reps
was going to do 5's but I was getting a bit tired and didnt want to push the form.
Jerks
53x5/5x5 sets
50 reps
thought about doing them long cycle as above for the extra work but I think doing just the jerks will give me more frontal thigh work.Focused on pushing my hips back as I dipped down,maintaining my lumbar arch and keeping the bell descending in the same plane as in the rack position. i.e not let it go forwards as all as that is what de-stabilizes my shoulder.
Interesting also is that jerks really cook my triceps whereas the presses just get my delts. this could work. Have to do it on wednesdays though, not monday after saturdays snatches.
ballistic pullups
5,6,7,5,6,7,5,4,5
50 reps
these were suprisingly strong.not too bouncy( no kips) but no pauses either.shoulder worked great!
two hours later
Farmers walks/waiters walks
2 36's x 3 100foot laps
alternate with
1 36 for 2 100 foot laps with each arm
5 sets each.
this was good.datsit.
One KB Clean and jerks
36x5/5
44x5/5
53x4/4x6 sets
48 reps
was going to do 5's but I was getting a bit tired and didnt want to push the form.
Jerks
53x5/5x5 sets
50 reps
thought about doing them long cycle as above for the extra work but I think doing just the jerks will give me more frontal thigh work.Focused on pushing my hips back as I dipped down,maintaining my lumbar arch and keeping the bell descending in the same plane as in the rack position. i.e not let it go forwards as all as that is what de-stabilizes my shoulder.
Interesting also is that jerks really cook my triceps whereas the presses just get my delts. this could work. Have to do it on wednesdays though, not monday after saturdays snatches.
ballistic pullups
5,6,7,5,6,7,5,4,5
50 reps
these were suprisingly strong.not too bouncy( no kips) but no pauses either.shoulder worked great!
two hours later
Farmers walks/waiters walks
2 36's x 3 100foot laps
alternate with
1 36 for 2 100 foot laps with each arm
5 sets each.
this was good.datsit.
Saturday, April 08, 2006
The foundation widens
Inspired by re reading my old snatch training posts I decided to do a ladder instead of straight rep sets. Worked great, a did the technique. It is holding up and acquiting itself very well.
Snatch
26x6/6x2
36x6/6x2 ( 8:30 starts are always cold)
44x5/5
53x5/5
x6/6
x7/7 x four rounds= 144 reps
+ 53x5/5 total= 154 reps
Easy as pie. Fairly fast pace too. Just went every other partner.hips really popped it up and the descent feels so much safer. much less wear and tear on biceps,shoulders and grip. Held each rep at the top for a solid one count as I got my hips under as much as possible as well. This really is helping shoulder ROM and flexibility. Not to mention stabilizing strength.
Two hand Swings
44x15
53x12
62x10
72x10
88x10x2
72x12
62x12
53x15 =106 reps
these felt great.really lets me focus now on the finished hip snap as counter-balancing as I push back.a different move for me now.hips are cooked though.the bulldog was tough though.I have work to do.
datsit.
Snatch
26x6/6x2
36x6/6x2 ( 8:30 starts are always cold)
44x5/5
53x5/5
x6/6
x7/7 x four rounds= 144 reps
+ 53x5/5 total= 154 reps
Easy as pie. Fairly fast pace too. Just went every other partner.hips really popped it up and the descent feels so much safer. much less wear and tear on biceps,shoulders and grip. Held each rep at the top for a solid one count as I got my hips under as much as possible as well. This really is helping shoulder ROM and flexibility. Not to mention stabilizing strength.
Two hand Swings
44x15
53x12
62x10
72x10
88x10x2
72x12
62x12
53x15 =106 reps
these felt great.really lets me focus now on the finished hip snap as counter-balancing as I push back.a different move for me now.hips are cooked though.the bulldog was tough though.I have work to do.
datsit.
I lied.
I guess my best snatch volume is not the 148 I did last week but 178 from last July 11. good thing I keep notes.man I did some reps
snatch26x8+8x2
36x8+8 things feel good. was messed up at work today,suprised to feel this good.
44x5+5 new sanded handle feels good. took that power coat crap off it.
53x7+7 nice. feels light
53x9+9
53x11+11
53x13+13 these arent that bad at all. form feels great. the extra LEG work is paying off I think!!53x11+11
53x6+6
53x8+8
53x9+9 sprinted right side from start. strong for a change.
53x10+10 these werent that hard
53x5+5 hold overhead position two counts each rep.
178 reps. excellent 146 last week. maybe a down week next monday. feel great that I can snatch correctly again. will hit 200 I'm sure.
we'll see what this am brings. hard to do those hi number with sets of five!LOL!
snatch26x8+8x2
36x8+8 things feel good. was messed up at work today,suprised to feel this good.
44x5+5 new sanded handle feels good. took that power coat crap off it.
53x7+7 nice. feels light
53x9+9
53x11+11
53x13+13 these arent that bad at all. form feels great. the extra LEG work is paying off I think!!53x11+11
53x6+6
53x8+8
53x9+9 sprinted right side from start. strong for a change.
53x10+10 these werent that hard
53x5+5 hold overhead position two counts each rep.
178 reps. excellent 146 last week. maybe a down week next monday. feel great that I can snatch correctly again. will hit 200 I'm sure.
we'll see what this am brings. hard to do those hi number with sets of five!LOL!
Thursday, April 06, 2006
Body Fat PR
Wow, this ice cream thing is working:
weight: 162.2
Bodyfat: 9.1% Lowest in fifteen years or more.
weight: 162.2
Bodyfat: 9.1% Lowest in fifteen years or more.
Combined Center of Gravity
So this hip thing is working great with myself and my clients. I am realy getting it down now and can teech it very effectively. It is helping them immensely.So much cleaner on the back and shoulders than the other technique.ANd so ironic that it took the kettlebell to show me what Louie was talking about in the squat. How to sit back and stretch load the hips while keeping the back arched. Only the hips moved, Louie said and he was right. I just didnt know how to do it.My knees go out and everything.
Such incredible potential for powerlifters also. Way more than I had imagined. Getting your GPP and your squat and sumo deadlift form refined at the same time. THis is about a sports specific as you get.
A giant key ( and cue) for me is to get FULLY on my heels and flex the glutes harder than I think they need.Then to push back against that tension, not releasing and letting gravity pull me down. I tend to go down, rather than back, in that way( my old form) and get bent over.This reminds me of a bow and arrow. the glutes are the bow string.The further you push them back the tighter the string gets.
But its the COMBINED center of gravity of your hips and the bells mass that is really what this is about.Finding that linkage between the two is what makes it work and what I havent been getting. the further I push my hips back the closer the bell stays over my base of support and the more stable I am.Even perhaps past perpindicular as Pavel and Louie say.
Only the beginning.Deep skill fun.
Such incredible potential for powerlifters also. Way more than I had imagined. Getting your GPP and your squat and sumo deadlift form refined at the same time. THis is about a sports specific as you get.
A giant key ( and cue) for me is to get FULLY on my heels and flex the glutes harder than I think they need.Then to push back against that tension, not releasing and letting gravity pull me down. I tend to go down, rather than back, in that way( my old form) and get bent over.This reminds me of a bow and arrow. the glutes are the bow string.The further you push them back the tighter the string gets.
But its the COMBINED center of gravity of your hips and the bells mass that is really what this is about.Finding that linkage between the two is what makes it work and what I havent been getting. the further I push my hips back the closer the bell stays over my base of support and the more stable I am.Even perhaps past perpindicular as Pavel and Louie say.
Only the beginning.Deep skill fun.
Wednesday, April 05, 2006
The Upward trend continues
Work capacity is increasing very nicely on this abbreviated routine. Form is getting better each workout and lungs and recovery are getting better as well. PLUS the exericse selection really seems to be right on target for my current needs as I am getting better, not more injured. I really always have been a great fan of just a few basic exericses worked into the freaking ground, infrequently. I like to focus on one thing at a time and master it, as deeply as I can.
That's why I hate circuits. as soon as I am figuring it out I have to switch. never has worked for me. In gymnastics we would stretch and do tramp for an hour before practice started. then it was an hour or 45 minutes on floor ex,side horse, rings,parallel bars vault and hi bar.One day compulsory routines the next options( tricks!) day. We rotated the order after side horse but always did floor and pommels first.
One KB Cleans
36x5/5
44x5/5
53x5/5
62x5/5
72x5/5x5 sets
These felt great. very easy and strong although my upper back was tight for some reason. LOTS of great hips snap on these. When the bell is in close I can load my hips much better.I am using the bell as a counterweight now, finding the bells and my own combined center of gravity..Pavel is right( of course) you can sit further back this way than is normally possible Louies past perpindicular box squat technique!
Snatch hi pulls
53x12/12x5 sets
62x5/5
72x5/5
88x3/3
146 total reps
Suprised myself here. I hate any reps over five but these are good for me. Mechanics were very good and this let me practice my hip push back alot. I lose tension in the glutes very easily and if I dont keep them tight THATS when I lean over and load the back instead of the hips. Voila!
Farmers walk, on kb in rack
one 44 # x 2 100ft laps each arm, five times.
these were hard but much better than two kbs. not ready for that yet.44 was pushing it for 2 laps. 36 for three laps or four.
dats it. 55 minutes.
Oh and the ice cream diet is working. I had cut out ice cream trying to get down to 158 or so and started GAINING! I was almost 164 on more lo fat grains and no ice cream. back to steak and veggies and then ice cream( half pint) for dessert and now back to 161.4 and 10.8% BF. Go figure. Oh have been taking Nate Morrisons suggestion about cod liver oil and I seem to have noticed a definite difference in joint pain already.
Nutrition is just like training: highly individual and influenced by way more things than we know about, not the least of which is our heads.
That's why I hate circuits. as soon as I am figuring it out I have to switch. never has worked for me. In gymnastics we would stretch and do tramp for an hour before practice started. then it was an hour or 45 minutes on floor ex,side horse, rings,parallel bars vault and hi bar.One day compulsory routines the next options( tricks!) day. We rotated the order after side horse but always did floor and pommels first.
One KB Cleans
36x5/5
44x5/5
53x5/5
62x5/5
72x5/5x5 sets
These felt great. very easy and strong although my upper back was tight for some reason. LOTS of great hips snap on these. When the bell is in close I can load my hips much better.I am using the bell as a counterweight now, finding the bells and my own combined center of gravity..Pavel is right( of course) you can sit further back this way than is normally possible Louies past perpindicular box squat technique!
Snatch hi pulls
53x12/12x5 sets
62x5/5
72x5/5
88x3/3
146 total reps
Suprised myself here. I hate any reps over five but these are good for me. Mechanics were very good and this let me practice my hip push back alot. I lose tension in the glutes very easily and if I dont keep them tight THATS when I lean over and load the back instead of the hips. Voila!
Farmers walk, on kb in rack
one 44 # x 2 100ft laps each arm, five times.
these were hard but much better than two kbs. not ready for that yet.44 was pushing it for 2 laps. 36 for three laps or four.
dats it. 55 minutes.
Oh and the ice cream diet is working. I had cut out ice cream trying to get down to 158 or so and started GAINING! I was almost 164 on more lo fat grains and no ice cream. back to steak and veggies and then ice cream( half pint) for dessert and now back to 161.4 and 10.8% BF. Go figure. Oh have been taking Nate Morrisons suggestion about cod liver oil and I seem to have noticed a definite difference in joint pain already.
Nutrition is just like training: highly individual and influenced by way more things than we know about, not the least of which is our heads.
Monday, April 03, 2006
Split workout
Had a cancellation mid morning today and decided to do my workout.Or the first part of my workout as I ended up with just 45 minutes. Just enough for my two exercises!LOL. I do tend to obsess but hey, I've been doing it for 34 years now.
Clean and press
36x5/5
44x5/5
53x6/6x8 sets 96 reps in 18 minutes.
Didnt rush but didnt take my time either.Dont want to sacrifice form at all. Amazing what just those few extra reps add up too. 16 more reps than last workout.
Pullups( tactical and STRICT)
3,4,5,3,4,5,3,4,5,3,4,4
45 total reps in the remaining 15 minutes.
two hours later
waiters walks with 36 #
2 100 foot laps right arm
2 100 foot laps left arm
4 times
LOL! bad idea to do waiters walks after presses. shoulders were cooked! Better to leave them on Wednesdays when I dont do other overhead work.
grooves feel so solid.
Clean and press
36x5/5
44x5/5
53x6/6x8 sets 96 reps in 18 minutes.
Didnt rush but didnt take my time either.Dont want to sacrifice form at all. Amazing what just those few extra reps add up too. 16 more reps than last workout.
Pullups( tactical and STRICT)
3,4,5,3,4,5,3,4,5,3,4,4
45 total reps in the remaining 15 minutes.
two hours later
waiters walks with 36 #
2 100 foot laps right arm
2 100 foot laps left arm
4 times
LOL! bad idea to do waiters walks after presses. shoulders were cooked! Better to leave them on Wednesdays when I dont do other overhead work.
grooves feel so solid.
Saturday, April 01, 2006
Snatch Workout
woke up fighting some bug this am. Lovely.
Snatch
26x8/8x2
36x5/5
44x5/5
53x5/5x5 sets
53x7/7x5 sets
53x5/5x2 sets
148 total reps. All time highest volume of snatches done.
Unfortunately these took longer than I desired as I had three other training partners to work around. Think I will move these to Mondays when I can go a bit faster.
Pullups
5,6,7,8,5,6,7,5,6 55 reps.
think I will drop back in reps and do longer pauses and holds at top. strong through
Farmers walk, suitcase style
2/53's x 200 feet 6 times.
Love these. strong today too. short rest/laps.
Snatch
26x8/8x2
36x5/5
44x5/5
53x5/5x5 sets
53x7/7x5 sets
53x5/5x2 sets
148 total reps. All time highest volume of snatches done.
Unfortunately these took longer than I desired as I had three other training partners to work around. Think I will move these to Mondays when I can go a bit faster.
Pullups
5,6,7,8,5,6,7,5,6 55 reps.
think I will drop back in reps and do longer pauses and holds at top. strong through
Farmers walk, suitcase style
2/53's x 200 feet 6 times.
Love these. strong today too. short rest/laps.
New Snatch technique
this is per Jason Browns request to see some video of my new snatch technique of pushing the hips back before I lower the bell. Its not as apparent from the video (especially as its sideways and I cant seem to get it vertical) but its the best I got today. If I cant get it rotated I will reshoot it next week.
Wednesday, March 29, 2006
Da hips boss, da hips
Pavels push the hips back first technique is working so well on ALL my movements. A truly fundamental shift in technique that is paying immediate dividends. With todays movements, the snatch hi pull and old fashioned kb cleans, I could really concentrate on using it on every set of every rep.
Snatch hi pull
36x5/5x2
44x5/5
62x10/10x7 sets
total=140 reps
58 more reps than last week. its amazing how the numbers jump up just by adding 2 reps per side per set.This was hard; took one minute rest/sets for the first five sets then 1.5 minutes for the last two sets. Dont like rushing,especially when the load is significant and the goal is power , form and explosion.
The sit back first technique worked very well today and I wish I had understood this when I was powerlifting. I could NEVER get my hips in the lift properly and always used my quads and back too much. Strong but not optimal.The key is having the hips truly under you when you are in the support postition. THis means super tight glutes and pulled up kneecaps with a high chest.
The hips are further in than I thought and only now can I do this technique without losing my lumbar curve. that took awhile.Its a slingshot effect and a much shorter stroke than I have been doing.
One kb clean
53x5/5
62x5/5 x 6 sets
I've always loved these an a standalone exercise even though most do not.It really forces me to use my hips and legs while not putting my shoulders at risk.the heavy weights and high reps can really get the lungs and the arms at the same time.Plus it really works the finish position with the rack. I held each tight before the next rep. I really got waaay back on my heels as I let the bell drop down the front and the hip tension was great.
No problems pushing through the heels on the ascent and my knees are not moving forward at all like they were.More balanced on the foot as well.
Waiters walk
36#x 2 laps alternate arms 3 times each
this doubles what I could do last week! Much better on the right arm and I am finally feeling support from the shoulder girdle and hips together! very exciting. I can almost rest up there now.And this has really helpd my gait forcing my under the weight to a balanced position; which lead to to hip position discovery. Its all tied together butTraining is the source.
weight 162 this am. going down to 158-159.
Snatch hi pull
36x5/5x2
44x5/5
62x10/10x7 sets
total=140 reps
58 more reps than last week. its amazing how the numbers jump up just by adding 2 reps per side per set.This was hard; took one minute rest/sets for the first five sets then 1.5 minutes for the last two sets. Dont like rushing,especially when the load is significant and the goal is power , form and explosion.
The sit back first technique worked very well today and I wish I had understood this when I was powerlifting. I could NEVER get my hips in the lift properly and always used my quads and back too much. Strong but not optimal.The key is having the hips truly under you when you are in the support postition. THis means super tight glutes and pulled up kneecaps with a high chest.
The hips are further in than I thought and only now can I do this technique without losing my lumbar curve. that took awhile.Its a slingshot effect and a much shorter stroke than I have been doing.
One kb clean
53x5/5
62x5/5 x 6 sets
I've always loved these an a standalone exercise even though most do not.It really forces me to use my hips and legs while not putting my shoulders at risk.the heavy weights and high reps can really get the lungs and the arms at the same time.Plus it really works the finish position with the rack. I held each tight before the next rep. I really got waaay back on my heels as I let the bell drop down the front and the hip tension was great.
No problems pushing through the heels on the ascent and my knees are not moving forward at all like they were.More balanced on the foot as well.
Waiters walk
36#x 2 laps alternate arms 3 times each
this doubles what I could do last week! Much better on the right arm and I am finally feeling support from the shoulder girdle and hips together! very exciting. I can almost rest up there now.And this has really helpd my gait forcing my under the weight to a balanced position; which lead to to hip position discovery. Its all tied together butTraining is the source.
weight 162 this am. going down to 158-159.
Monday, March 27, 2006
Numbers
I like the quantitativeness of weight training. 24kg. 150 snatches. 100 reps.very easy to relate to and to try to improve upon. As my training days are whittling down to one basic swing movement( imagine, shades of powerlifting !) done for varying sets reps and intensities pullups and farmers walks its interesting to see what is happening to my form and groove.
Cleans and presses were very solid today; mechanics were good. I am finally getting how to use my hips properly in the swing and its way different than what I thought. I have to really get back on my heels and stay there much longer than I thought.This keeps the bell in closer over my base and loads the hips more than the arms and shoulders, which is what was happening.Much much more power here.
Gymnastics ruined my hip and back posture for a long time.
Clean and Press
36x5/5x2
53x5/5x8 sets= 80 reps
this was really strong despite training two hours later than normal on zero food.I knew I needed to move though.
Tactical pullups/ farmers walk in rack position
4,5,6,4,5,6 /30 reps / 2/36'sx 2laps 4 times
Supersetted these two, again walking in the rain which is cool.Pullups had long bottom pauses and holds at the throat for each. the rack walks SUCKED. This was very hard for me. shoulders clunking a lot too. have to hold the lats tight.
about 50 minutes then twenty minutes of hammie stretching.
datsit
Cleans and presses were very solid today; mechanics were good. I am finally getting how to use my hips properly in the swing and its way different than what I thought. I have to really get back on my heels and stay there much longer than I thought.This keeps the bell in closer over my base and loads the hips more than the arms and shoulders, which is what was happening.Much much more power here.
Gymnastics ruined my hip and back posture for a long time.
Clean and Press
36x5/5x2
53x5/5x8 sets= 80 reps
this was really strong despite training two hours later than normal on zero food.I knew I needed to move though.
Tactical pullups/ farmers walk in rack position
4,5,6,4,5,6 /30 reps / 2/36'sx 2laps 4 times
Supersetted these two, again walking in the rain which is cool.Pullups had long bottom pauses and holds at the throat for each. the rack walks SUCKED. This was very hard for me. shoulders clunking a lot too. have to hold the lats tight.
about 50 minutes then twenty minutes of hammie stretching.
datsit
Saturday, March 25, 2006
Ah Saturdays like they used to be.
Saturday was always squat day, therefore the most important day of the week. The entire focus of the week as well and if it went well the next week would go well. And if it didnt....
It was always intense and focused and the energy would be with you for hours later.Today everybody was there and hitting on all cylinders. A new training partner who had never dl'd before pulled an EASY 405 after his squat workout and will pull 600 in a year should he desire.
Nick squatted and pulled big and my snatches were strong and easy. excellent. Even Palmer snatched and press well above himself. A good time was had by all.AND I got introduced to someone who will surely change my life in the near future.
Snatches
26x8/8
36x5/5x2
44x5/5
53x6/6x10 sets= 120 reps
No problem whatsoever and the teshnick is holding together very well> pushing my hips back before I drop the arm down has totally changed my groove for the better.Density was a little low as I was spotting and coaching a bunch but thats no problem.
Tactical Pullups
ladder 6,7,8 three times= 63 total reps;
This is a recent volume pr. no problem just staying bodyweight is good. want to be able to do 20 tactical pullups when next I test.
2 kb deadlift
2/53sx10
2/62sx10x2
2/53sx15
ran out of time but this is a great movement for me. really works my erectors and quads. A good counterblance to all the swings.
datsit.feel great!
It was always intense and focused and the energy would be with you for hours later.Today everybody was there and hitting on all cylinders. A new training partner who had never dl'd before pulled an EASY 405 after his squat workout and will pull 600 in a year should he desire.
Nick squatted and pulled big and my snatches were strong and easy. excellent. Even Palmer snatched and press well above himself. A good time was had by all.AND I got introduced to someone who will surely change my life in the near future.
Snatches
26x8/8
36x5/5x2
44x5/5
53x6/6x10 sets= 120 reps
No problem whatsoever and the teshnick is holding together very well> pushing my hips back before I drop the arm down has totally changed my groove for the better.Density was a little low as I was spotting and coaching a bunch but thats no problem.
Tactical Pullups
ladder 6,7,8 three times= 63 total reps;
This is a recent volume pr. no problem just staying bodyweight is good. want to be able to do 20 tactical pullups when next I test.
2 kb deadlift
2/53sx10
2/62sx10x2
2/53sx15
ran out of time but this is a great movement for me. really works my erectors and quads. A good counterblance to all the swings.
datsit.feel great!
Wednesday, March 22, 2006
Negative Splits.
When you are a runner, or cyclist, this means doing the second half of the race, ride or run faster than the first half.I always ended up going faster in the second half and sometimes had my best lap or pace times at the finish.
I am just a slow starter and today was sluggish. great day at work working though with many new faces and teaching a brazillian juijitsu studio owner the basic six exercises.Everybody is snatching so easily and picking it up fast.SO I was beat but I know the rule. NEVER ask yourself THE question and just get started.
latest program design said one kb snatch high pull, cleans and waiter walks, a brand new combination of assistance exercises.
snatch hi pull
36x10/10
53x8/8
62#x8/8x7 sets 112 total reps.
Now this went really well. Finally got Pavels technique of pushing the hips back BEFORE the arm descends in the snatch. HUGE HUGE HUGE difference. In balance and leverage and hip activation. PLus it brings the kb in much better over my base and this is always good.
Once I got going my energy and wind was good. This is a good first exercise for me.
one kb cleans
53x8/8x5 sets
x10/10 1 set= 100 reps.
Man I havent done this as a stand alone exercise in eons. But I realy like it and its good for me. It bothers Pavels elbow but feels fine to me. I can get a rythym here too and it doesnt hurt anything.ALso this finishes this a a leg day.fast pace too.
Waiters Walk
One 36# kb
100 feet right arm, 100 feet left arm = one lap
Did four laps
this is getting better for me everytime I do it and I can see it is a foundation movement for me. forces me to stay over my feet as I walk too and keep everything in line. Cant wait till I can do this with TWO kbs. Still a ways to go though.
Subbing out clean and presses on mondays for the jerks. that rattles my bones too much. the snatch is ballistic enough.very excited about the course of this new program and training solo again.
datsit.
I am just a slow starter and today was sluggish. great day at work working though with many new faces and teaching a brazillian juijitsu studio owner the basic six exercises.Everybody is snatching so easily and picking it up fast.SO I was beat but I know the rule. NEVER ask yourself THE question and just get started.
latest program design said one kb snatch high pull, cleans and waiter walks, a brand new combination of assistance exercises.
snatch hi pull
36x10/10
53x8/8
62#x8/8x7 sets 112 total reps.
Now this went really well. Finally got Pavels technique of pushing the hips back BEFORE the arm descends in the snatch. HUGE HUGE HUGE difference. In balance and leverage and hip activation. PLus it brings the kb in much better over my base and this is always good.
Once I got going my energy and wind was good. This is a good first exercise for me.
one kb cleans
53x8/8x5 sets
x10/10 1 set= 100 reps.
Man I havent done this as a stand alone exercise in eons. But I realy like it and its good for me. It bothers Pavels elbow but feels fine to me. I can get a rythym here too and it doesnt hurt anything.ALso this finishes this a a leg day.fast pace too.
Waiters Walk
One 36# kb
100 feet right arm, 100 feet left arm = one lap
Did four laps
this is getting better for me everytime I do it and I can see it is a foundation movement for me. forces me to stay over my feet as I walk too and keep everything in line. Cant wait till I can do this with TWO kbs. Still a ways to go though.
Subbing out clean and presses on mondays for the jerks. that rattles my bones too much. the snatch is ballistic enough.very excited about the course of this new program and training solo again.
datsit.
Monday, March 20, 2006
Jerks and pullups
man its still raining and its driving me nuts!!!soreness from last wendesdays swing FINALLY wore off. man that was weird.
Jerks
36x8/8x2
44x5/5
53x5/5
x6/6
x7/7
x8/8
x5/5
x6/6
x7/7
x8/8
104 jerks! this was tougher than I expected, especially on the last two sets of 7/8 on the second round.Defintely lost shoulder stability on the last two reps of the last two sets.Lat tightness is the key.and not rushing.
supersetted with
Tactical Pullups
4,5,6,4,5,6,4,5,6= 45 pullups
these were solid too, good pauses and throat over the top. I'm going to stay with just bodyweight for awhile.been going too heavy here too.
Farmers walk in the downpour
2/44's x150 feet laps. 4 sets
really getting to enjoy doing these in the rain.like my old running days. these are a staple now.
Jerks
36x8/8x2
44x5/5
53x5/5
x6/6
x7/7
x8/8
x5/5
x6/6
x7/7
x8/8
104 jerks! this was tougher than I expected, especially on the last two sets of 7/8 on the second round.Defintely lost shoulder stability on the last two reps of the last two sets.Lat tightness is the key.and not rushing.
supersetted with
Tactical Pullups
4,5,6,4,5,6,4,5,6= 45 pullups
these were solid too, good pauses and throat over the top. I'm going to stay with just bodyweight for awhile.been going too heavy here too.
Farmers walk in the downpour
2/44's x150 feet laps. 4 sets
really getting to enjoy doing these in the rain.like my old running days. these are a staple now.
Training partners
Will be training solo for mondays and wednesdays now and it got me thinking about past training partners. Altough I trained alone alot while I was bodybuilding in the eighties I was also blessed to have a professional bodybuilder, Scott Wilson, for a training partner for four years. He truly taught me the meaning of training like a pro.Of committment to a goal; single minded dedication to a task and discipline like I've never seen.
When Scott was dieting for a contest he NEVER, I mean NEVER, broke his diet,-during the week.On his cheat day on Sundays count your fingers and toes if you got close to his ice cream.Same with training. He was never late and we trained at 7 am sharp. 5 days a week.He was always totally prepared as well,knowing exactly what the plan was for the day, having actually mentally rehearsed the workout and the planning the desired outcome.He expected to make progress and we did, or we analyzed it until we understood why we didnt. No detail as overlooked.
I realized then that true secret of the aspiring professional athlete was to LIVE like a pro first and then you got to BE a pro. I have tried to live that way ever since , no matter what sport I was training in.Except running. Had to do that alone. I also like cycling alone, much easier to find your own rythym.
ANd that is the tradeoff of a training partner; you have to compromise something in order to work together. Its never possible for each to have the exact same goals and weaknesses and need the same training. BUt that is also the value of a real training partner in that they are always working to bring out the best in you as well,and know your weaknesses and think about how you could improve them, as well as their own.
Scott taught me so much about being a pro athlete, dedicated to his craft.The absolute bottom line key was: Consistency. SO much is in just the showing up. Then preparedness, intensity, big balls and lots of guts.Being smart didnt hurt either.
Then I had the good fortune to find Scott Waits who at 6' tall at 177 pounds squatted 661, benched 367 and deadlifted 601. Lifetime drug free.He taught me the meaning of strong. both physically and mentally. Scott never gave up and many more times than once came back to make a big lift , both in competition and in training after missing it. Very hard to do.
Scott was a systems analyst and did we ever analyze our training. But we also argued like an old married couple.It was distrubing but he never tired of trying to figure out a straighter path to our goals.We were the first in Cali to fly out Louie SImmons of WSB so we could pick his brain about his new system of powerlift training.He also NEVER missed a workout. Never. Ever.If it was scheduled he made it. Period, end of story.Nothing worse than your partner bailing on a squat workout. Unless its a bench workout and you need a handoff.
Later I trained with Steve Silver, a gorilla of a guy who at 5"9 and 242, also drug free, had Intensity as a first and middle name. Steve was a brute but I had grown old and jaded and no longer wanted just anyone for a partner. When he asked if he could train with me I gave him a Powerlifting USA magazine ,told him to read the article, order a subscription and the back issues,read them, then come talk to me. He did and he was one of the best partners ever. Silver was a madman in the gym and we pushed each other to the limit. He did have a weakness for too much water skiining in the summer though....Everyone has their achilles heel.
Training alone, although much harder to make the greatnumerical gains offers many deep insights. especially when you find your own rythyms.IN fact the key to those insights, I think, is in finding and going with those inner rythyms.
When Scott was dieting for a contest he NEVER, I mean NEVER, broke his diet,-during the week.On his cheat day on Sundays count your fingers and toes if you got close to his ice cream.Same with training. He was never late and we trained at 7 am sharp. 5 days a week.He was always totally prepared as well,knowing exactly what the plan was for the day, having actually mentally rehearsed the workout and the planning the desired outcome.He expected to make progress and we did, or we analyzed it until we understood why we didnt. No detail as overlooked.
I realized then that true secret of the aspiring professional athlete was to LIVE like a pro first and then you got to BE a pro. I have tried to live that way ever since , no matter what sport I was training in.Except running. Had to do that alone. I also like cycling alone, much easier to find your own rythym.
ANd that is the tradeoff of a training partner; you have to compromise something in order to work together. Its never possible for each to have the exact same goals and weaknesses and need the same training. BUt that is also the value of a real training partner in that they are always working to bring out the best in you as well,and know your weaknesses and think about how you could improve them, as well as their own.
Scott taught me so much about being a pro athlete, dedicated to his craft.The absolute bottom line key was: Consistency. SO much is in just the showing up. Then preparedness, intensity, big balls and lots of guts.Being smart didnt hurt either.
Then I had the good fortune to find Scott Waits who at 6' tall at 177 pounds squatted 661, benched 367 and deadlifted 601. Lifetime drug free.He taught me the meaning of strong. both physically and mentally. Scott never gave up and many more times than once came back to make a big lift , both in competition and in training after missing it. Very hard to do.
Scott was a systems analyst and did we ever analyze our training. But we also argued like an old married couple.It was distrubing but he never tired of trying to figure out a straighter path to our goals.We were the first in Cali to fly out Louie SImmons of WSB so we could pick his brain about his new system of powerlift training.He also NEVER missed a workout. Never. Ever.If it was scheduled he made it. Period, end of story.Nothing worse than your partner bailing on a squat workout. Unless its a bench workout and you need a handoff.
Later I trained with Steve Silver, a gorilla of a guy who at 5"9 and 242, also drug free, had Intensity as a first and middle name. Steve was a brute but I had grown old and jaded and no longer wanted just anyone for a partner. When he asked if he could train with me I gave him a Powerlifting USA magazine ,told him to read the article, order a subscription and the back issues,read them, then come talk to me. He did and he was one of the best partners ever. Silver was a madman in the gym and we pushed each other to the limit. He did have a weakness for too much water skiining in the summer though....Everyone has their achilles heel.
Training alone, although much harder to make the greatnumerical gains offers many deep insights. especially when you find your own rythyms.IN fact the key to those insights, I think, is in finding and going with those inner rythyms.
Saturday, March 18, 2006
Too Strong.
One thing I have to remember is that too much intensity, no matter where its source, is no good for me. Like an alcoholic that thinks he can have a social drink I have to remember that max effort kb work is just as bad for me as max effort barbell work.Well, maybe not AS bad but it aint good.
trying to use heavier and heavier bells all the time will just mess me up. Doing it isnt the probem, surviving it is. I'm too strong for how fragile I am. Try not to forget that again.
No client this am so real training preparation.Sleep in, hot bath, stretching and mental prep. Man I miss having the time to do that for everyworkout like I used to. Such a huge advantage.
Snatch
26x8/8x2
36x5/5x2
44x5/5
53x5/5x10 sets
100 reps
deloading today so the pace was pretty slow with Nick, Jonathan and Tony training as well. I need the break and the snatches felt great. A key technique for me is to push the hips back AS I start to flip the overhead kb into the arc.This keeps the kb in much closer to my center of gravity and loads the hips much better. Not pushing back resulted in the kb being out in front too mucha nd loading the biceps/shoulder too much.
With KBs, as with everything, the Devils in the details.
two hand one kb swing cleans
44x15
53x10
62x10x2
53x15
these were fun, gave a little dip at the catch to load the quads a bit. a bit rusty though, havent done these in ages. catching it in the crush grip really works the abs, biceps and pecs too.nice light swing day.
2kb deadlift
2/53'sx10x2
2/62'sx10x3
just playing around these are ok. work the quads a bit and the arch but its too light unless I do TONS of reps.
pullups/ballistic
5,6,7,5,6,7,5,6 =47 reps! not bad, more than I thought
datsit. more rest required.
trying to use heavier and heavier bells all the time will just mess me up. Doing it isnt the probem, surviving it is. I'm too strong for how fragile I am. Try not to forget that again.
No client this am so real training preparation.Sleep in, hot bath, stretching and mental prep. Man I miss having the time to do that for everyworkout like I used to. Such a huge advantage.
Snatch
26x8/8x2
36x5/5x2
44x5/5
53x5/5x10 sets
100 reps
deloading today so the pace was pretty slow with Nick, Jonathan and Tony training as well. I need the break and the snatches felt great. A key technique for me is to push the hips back AS I start to flip the overhead kb into the arc.This keeps the kb in much closer to my center of gravity and loads the hips much better. Not pushing back resulted in the kb being out in front too mucha nd loading the biceps/shoulder too much.
With KBs, as with everything, the Devils in the details.
two hand one kb swing cleans
44x15
53x10
62x10x2
53x15
these were fun, gave a little dip at the catch to load the quads a bit. a bit rusty though, havent done these in ages. catching it in the crush grip really works the abs, biceps and pecs too.nice light swing day.
2kb deadlift
2/53'sx10x2
2/62'sx10x3
just playing around these are ok. work the quads a bit and the arch but its too light unless I do TONS of reps.
pullups/ballistic
5,6,7,5,6,7,5,6 =47 reps! not bad, more than I thought
datsit. more rest required.
Friday, March 17, 2006
Wow! Cooked leggage.
Well this is what I get for training the will. My legs are COOKED! Fried, died and layed aside. Could barely walk today.It was those heavy 88's I did I think. Havent done low rep heavy swings in a long time. Plus this was just a tough, but good week, training wise. time to train lighter for a week or so.
This just really shows me that what my legs need is strength endurance, not high tension.
This just really shows me that what my legs need is strength endurance, not high tension.
Wednesday, March 15, 2006
Training the WIll
Ah, another fun day. Part of the problem with squaring up a body that has been torqued for most of its life is that new things , that havent been loaded in years, start to talk to you. My left glute and SI are saying hello unless I can get on the floor and stretch out these hamstrings pretty often.that can be sometimes 'inconvenient'. Standing for most of the day at work doesnt help either.
Clean and Press
36x5/5x2
44x5/5
53x5/5
62x2/2
72x2/2x3
62x3/3
62x4/4
38 reps above the 20 kg.
It didnt SEEM like that many presses but it looks like alot. the presses were ok today but my cleans were out in front a bit. running late and in a hurry to get going. never a good trainng mindset. Got to baptize Geoffs 28 kg today. works great! thanks again man,that was way cool.
two hand swings
53x20
62x20
72x12
88x8
88x8
72x12
62x15
53x20
62x15
72x10
88x10
total= 150
thats a shit load of heavy swings.
Farmers walk with 2 44's/suticase carry
100 feet
150 feet
150 feet
150 feet
100 feet/
these were three laps and the third one hurt.This really helps my gait more than any other thing.kicks my ass though for the longer sets even with light weight. this was tough and I realized that the key component I was training today was my will power. I did not want to do this workout but I kept pushing through, focusing on the state of my will, not my energy. Much better.My Will, thats what got trained today.
Clean and Press
36x5/5x2
44x5/5
53x5/5
62x2/2
72x2/2x3
62x3/3
62x4/4
38 reps above the 20 kg.
It didnt SEEM like that many presses but it looks like alot. the presses were ok today but my cleans were out in front a bit. running late and in a hurry to get going. never a good trainng mindset. Got to baptize Geoffs 28 kg today. works great! thanks again man,that was way cool.
two hand swings
53x20
62x20
72x12
88x8
88x8
72x12
62x15
53x20
62x15
72x10
88x10
total= 150
thats a shit load of heavy swings.
Farmers walk with 2 44's/suticase carry
100 feet
150 feet
150 feet
150 feet
100 feet/
these were three laps and the third one hurt.This really helps my gait more than any other thing.kicks my ass though for the longer sets even with light weight. this was tough and I realized that the key component I was training today was my will power. I did not want to do this workout but I kept pushing through, focusing on the state of my will, not my energy. Much better.My Will, thats what got trained today.
Tuesday, March 14, 2006
Now THIS is a thank you gift!
Strength athlete, coach and private trainer Geoff Neupert came by my garage gym(Stones) this Christmas as he and his wife were out in Nor Cal to visit her parents and he needed a place to train. I was only too happy to oblige, especially when I learned Geoff was an Olympic lifter;old school and hard core to boot! My bumber plates and York OL bar needed a workout.
Geoff trained with me for a week and it was great fun watching him power snatch 110kg from the hang as well as throw KBs around like toys. We talked shop and lifting and training theory and had a great time.
Geoff told me a few weeks later to keep a lookout as he had sent me something as a thank you for letting him train here. I was thinking a dvd or a book.
Well yesterday my beleagued UPS man delivered a big chunky box that could only mean one thing; a Kettlebell! Geoff had sent me a 28kg KB as a thank you gift!!!!! I had told him I needed one to complete my home gym collection and he got one for me!Man oh man, I was blown away.One of the nicest things anyone has done for me. Thanks Geoff, you are welcome at Stones Gym anyday.
Geoff trained with me for a week and it was great fun watching him power snatch 110kg from the hang as well as throw KBs around like toys. We talked shop and lifting and training theory and had a great time.
Geoff told me a few weeks later to keep a lookout as he had sent me something as a thank you for letting him train here. I was thinking a dvd or a book.
Well yesterday my beleagued UPS man delivered a big chunky box that could only mean one thing; a Kettlebell! Geoff had sent me a 28kg KB as a thank you gift!!!!! I had told him I needed one to complete my home gym collection and he got one for me!Man oh man, I was blown away.One of the nicest things anyone has done for me. Thanks Geoff, you are welcome at Stones Gym anyday.
Monday, March 13, 2006
Snatches
Training solo for awhile. Hard to get started for sure but a very different flow afterwards.the workouts are always shorter though!
Snatches
26x8/8 lower to shoulder technique
36x8/8 not lovin it.
36x5/5 nah.
44x5/5,6/6,7/7,8/8,9/9,10/10 TWICE
total 180 reps
I think this is an all time volume pr.easier and harder than I thought it would be.forearms are cooked too,lol!techniques held up well. REALLY have to push the hips back as I start to descend from the top and be aggressive about getting the bell turned over quickly, and back into the arc.
was going to stop after the second round of eights but I figured, why not do them all?
rest periods were one minute for the sets up to eight and then 1.5 for the 9's and 2 minutes after the 10's.
weight tactical pullups
bwx3x2
18#x3 chin over bar all
26x#x3
36x3,3,2,2
the last two sets had three attempts but they got only halfway. I am weaker in these since I stopped doing them every workout like I was in the force recon workout. interesting.
farmers walks
2/53'sx100 feet 4 times/30 sec/setss
I was cooked by now but I need to do these more too. this really strengthens my gait. felt better walking after these than before.
Snatches
26x8/8 lower to shoulder technique
36x8/8 not lovin it.
36x5/5 nah.
44x5/5,6/6,7/7,8/8,9/9,10/10 TWICE
total 180 reps
I think this is an all time volume pr.easier and harder than I thought it would be.forearms are cooked too,lol!techniques held up well. REALLY have to push the hips back as I start to descend from the top and be aggressive about getting the bell turned over quickly, and back into the arc.
was going to stop after the second round of eights but I figured, why not do them all?
rest periods were one minute for the sets up to eight and then 1.5 for the 9's and 2 minutes after the 10's.
weight tactical pullups
bwx3x2
18#x3 chin over bar all
26x#x3
36x3,3,2,2
the last two sets had three attempts but they got only halfway. I am weaker in these since I stopped doing them every workout like I was in the force recon workout. interesting.
farmers walks
2/53'sx100 feet 4 times/30 sec/setss
I was cooked by now but I need to do these more too. this really strengthens my gait. felt better walking after these than before.
Sunday, March 12, 2006
articles
How to really get strong
Until one has read ,digested and understands these articles by Louie I dont think any other strength training literature is required.
Until one has read ,digested and understands these articles by Louie I dont think any other strength training literature is required.
Saturday, March 11, 2006
More imperfection training
Late night last night from the SHamrock fight and WAAAAY too many stairs for my knee but you never know how the training will go till you start. THis went very well.
One KB Jerks
36x5/5
44x5/5
53x5/5
63x3/3
72x3/3
72x4/4
72x5/5
53x10/10
Woo hoo! These went great. Decided to ditch the cleans as I already do clean and presses on wednesday. Really could focus on leg drive.The 53/10 were continuous, something previously very hard for me. The two pood was tough for the last set of 5s.
DARCS
53x30
62x3
too much bicep work do I switched to
snatch high pull
53x10/10
62x10/10
72x8/8
88x5/5 !!!
not bad at all.this is a much better arc for me than a straight arm pendulum swing. my arms are too long for that with heavy weights.too much bicep/shoulder stress.
med ball slams
5kgx20
6kgx20
7kgx2
5kgx20
these have jumped the shark for me already and will ditch them. not enough of anything.
Tactical bodyweightpullups
5x5
easy.
datsit
One KB Jerks
36x5/5
44x5/5
53x5/5
63x3/3
72x3/3
72x4/4
72x5/5
53x10/10
Woo hoo! These went great. Decided to ditch the cleans as I already do clean and presses on wednesday. Really could focus on leg drive.The 53/10 were continuous, something previously very hard for me. The two pood was tough for the last set of 5s.
DARCS
53x30
62x3
too much bicep work do I switched to
snatch high pull
53x10/10
62x10/10
72x8/8
88x5/5 !!!
not bad at all.this is a much better arc for me than a straight arm pendulum swing. my arms are too long for that with heavy weights.too much bicep/shoulder stress.
med ball slams
5kgx20
6kgx20
7kgx2
5kgx20
these have jumped the shark for me already and will ditch them. not enough of anything.
Tactical bodyweightpullups
5x5
easy.
datsit
Friday, March 10, 2006
Frank Shamrock Interview
Check out Franks interview online as he talks about his kettlebell training and working with our own Joe Sarti.
Wednesday, March 08, 2006
These are the workouts that really count
Its easy to train when you are into it. Motivated,rested,strong,mobile, pain free. Its a whole nother thing on a midweek session with a small amount of poor sleep and a body that says stretch me, Dont train.BUt I know that will fade as soon as my heartrate goes up and the blood flows.
Stayed up too late with Steve Cotter as he is in town to show the Forty Niners what Kettlebells are all about and we had a post dinnerIHOP carbo loading session.It was good but I paid for it this morning at 4:10 am. Lots of loading and walking with heavy kbs into and out of cars yesterday and that is not a good movement for my knee or my back.
All I wanted was a very hot bath and and hour of stretching and rolling but what I got was 6 clients in a row and lots of demos. Ah getting shape for three days of fun at the RKC!~
You must be wary of the sissy voice. Once you listen it to it once you are done.Turned into a great workout.
Two hand swing
36x10
44x10
53x45 seconds one 45 seconds off
8 sets 201 reps
This was tough, as always, but getting better. Using these different loading lengths and energy system. very interesting. very different feels and power ouputs for 30,45 and 60 second repeats. Form is getting solid though . last two sets had 5 second breaks at 25-30 seconds , but I didnt put the kb down. I was gassed though.Next week 20 seconds with the 72 with a 45 second break for power and strength.
Clean and Press,LC
44x5/5
53x5/5
62x3/3x4 sets
These were suprisingly good.Had time to focus on form as well as just pushing hard and noticed some good cue positions for my left arm. details, baby details! Once I can do 5x5 with this easy I am off to the two pood for regular work.
Seated Rope Pulls
44#x 4 pullsx5 repsx 4 sets
WOW these were tough for me. I had Joe doa few and he just blew them away .A weakness of mine exposed. TONS of lats, teres major,rear delts and bicep biceps biceps!~ Perhaps too much. will see tomorrow. but this is a great new exercise
I threw a 25 foot rope over the pullup bar, knotted it to a kb , sat on the floor on the other side and proceeded to "climb" the rope as I pulled it in, just like I was climbing a vertical rope with no hands.Tough one but great I think.
dats it!
Stayed up too late with Steve Cotter as he is in town to show the Forty Niners what Kettlebells are all about and we had a post dinnerIHOP carbo loading session.It was good but I paid for it this morning at 4:10 am. Lots of loading and walking with heavy kbs into and out of cars yesterday and that is not a good movement for my knee or my back.
All I wanted was a very hot bath and and hour of stretching and rolling but what I got was 6 clients in a row and lots of demos. Ah getting shape for three days of fun at the RKC!~
You must be wary of the sissy voice. Once you listen it to it once you are done.Turned into a great workout.
Two hand swing
36x10
44x10
53x45 seconds one 45 seconds off
8 sets 201 reps
This was tough, as always, but getting better. Using these different loading lengths and energy system. very interesting. very different feels and power ouputs for 30,45 and 60 second repeats. Form is getting solid though . last two sets had 5 second breaks at 25-30 seconds , but I didnt put the kb down. I was gassed though.Next week 20 seconds with the 72 with a 45 second break for power and strength.
Clean and Press,LC
44x5/5
53x5/5
62x3/3x4 sets
These were suprisingly good.Had time to focus on form as well as just pushing hard and noticed some good cue positions for my left arm. details, baby details! Once I can do 5x5 with this easy I am off to the two pood for regular work.
Seated Rope Pulls
44#x 4 pullsx5 repsx 4 sets
WOW these were tough for me. I had Joe doa few and he just blew them away .A weakness of mine exposed. TONS of lats, teres major,rear delts and bicep biceps biceps!~ Perhaps too much. will see tomorrow. but this is a great new exercise
I threw a 25 foot rope over the pullup bar, knotted it to a kb , sat on the floor on the other side and proceeded to "climb" the rope as I pulled it in, just like I was climbing a vertical rope with no hands.Tough one but great I think.
dats it!
Monday, March 06, 2006
Body-Mass Index, Waist-to-Height Ratio and More...
Body-Mass Index, Waist-to-Height Ratio and More...
great little tool and pretty acurate too it seems!
great little tool and pretty acurate too it seems!
More snatches
Solo again today and wanted to get on the schedule I am going to be on so I did some snatches again. Work kicked my ass today so I wasnt up for pushing the pace but still kept an eye on the clock. My body is truly ready for warm weather.
Snatch
36x8/8
36x5/5
44x5/5
53x5/5x12 sets= 120 reps. rest/sec = 50-60 sec.
not much slower than last week but the extra 15 sec rest per set really helped.teshnik felt solid.
weighted tactical pullups
18#x3
26#x3
44#x2
53#x2( first rep chin TO bar, second rep 3/4 of that)
62x3/4 rep
The 62# attempt was much better than I expected. I got decent height toward chin over the bar with the 53# double. the 62 got to nose level. solid.
Farmers walk
Backwards walk with 2/44s
4x100 feetx4 sets quads got worked but the knee did not likey.
Forwards
2/44sx200 feetx4 sets knee is touchy, thats enough.
Snatch
36x8/8
36x5/5
44x5/5
53x5/5x12 sets= 120 reps. rest/sec = 50-60 sec.
not much slower than last week but the extra 15 sec rest per set really helped.teshnik felt solid.
weighted tactical pullups
18#x3
26#x3
44#x2
53#x2( first rep chin TO bar, second rep 3/4 of that)
62x3/4 rep
The 62# attempt was much better than I expected. I got decent height toward chin over the bar with the 53# double. the 62 got to nose level. solid.
Farmers walk
Backwards walk with 2/44s
4x100 feetx4 sets quads got worked but the knee did not likey.
Forwards
2/44sx200 feetx4 sets knee is touchy, thats enough.
Friday, March 03, 2006
Work rest intervals
It's coming together now. The right set/rep/time combo for each of the exercises that seem to work best for me.
two hand swing
30 sec on 3o sec off
60 sec on 60 sec off
15 sec on 15 sec off
15 sec on 30 sec off
snatch
5 reps x 10-15 sets ,30-45 sec rest/sets
snatch hi pulls
5-10 reps x 5-10 sets
clean and jerks
30 sec on 30 sec off
60 sec on 60 sec off
30 sec on 15 sec off
clean and press
2-5 reps x5-8 sets
Med Ball Slams
not sure about this yet. I know I can take short rests here but not sure of the loading parameters.
two hand swing
30 sec on 3o sec off
60 sec on 60 sec off
15 sec on 15 sec off
15 sec on 30 sec off
snatch
5 reps x 10-15 sets ,30-45 sec rest/sets
snatch hi pulls
5-10 reps x 5-10 sets
clean and jerks
30 sec on 30 sec off
60 sec on 60 sec off
30 sec on 15 sec off
clean and press
2-5 reps x5-8 sets
Med Ball Slams
not sure about this yet. I know I can take short rests here but not sure of the loading parameters.
Imperfection training
Franz Snideman commended me for doing my farmers walks in the rain the other day, after telling me I was crazy, by saying it is good to do training under imperfect conditions. He is right and today cuit the bill although not in the usual way.
I had to train today, instead of tomorrow am because of a work committment and fridays are always a killer day to train on. Its my earliest wakeup (3:45 am) and the longest work day. Plus it IS Friday and the end of a long work and training week. Plus my saturday training partner committed to train then bailed at the last moment. I freaking HATE that and would rather not even think about having a partner I can't depend on. What was I thinking?
Enough whining. As I am apt to say to my clients and training partners, do not ever even ASK yourself if you feel like training. Just get started . If you arent supposed to train that day you wont warm up and you can leave. I have never left once I warmed up . Today was hard to do it though.I SO did not want to train. But there is no real choice to me.SO:
warmup with mb slam chops,bosu bola snaps.
Snatch
26x8/8
36x5/5
44x5/5
53x5/5x10 sets 30-45 rest/ set/ 100 reps
Its hard to do,especially solo, but I like to train against the clock with short rest intervals.Like speed squat and bench day.AS long as I keep the work sets low reps, and dont go too far into lactic acid I have great strength endurance and power endurance.Once I get to lactic acid though I wilt as far as power.I started out with 30 sec rest and they grew to 45 seconds at the end.
It wasnt my wind but I was worried about my technnique, not wanting to crank too hard on the shoulder.Felt great.
Medicine ball Slam Chops
15kg x 10 reps/8 sets 15-30 seconds/sets
got this idea from Franz and Yoana which they got from Dimitri.Its also a crossfit tool I think.Basically it a chop motion where you take the MB and with two hands, flex at the hip and throw the ball as hard as you can into the floor, catch it on the rebound at arms length overhead and then repeat. Bascically the dimemetrically opposite motion of the kb swing.Looks to be a great coutner balance to all this hip extension.Plus KILLER abs and hip flexors.
We'll see how I am tomorow but it felt easy. and naturalI started thinking about 30 seconds rest but that was too long. 15 was fine for most sets.easier than chopping wood with an axe outside but basically the same thing.
Plus its FUN to do.
Clean and press
53x5/5
62x3/3x3 sets
this is why you do the workout as planned. this turned out to be a great workout. you'll never know if you dont start.short and sweet, demos at the Palo ALto Health Expo tomorrow.
datsit.
I had to train today, instead of tomorrow am because of a work committment and fridays are always a killer day to train on. Its my earliest wakeup (3:45 am) and the longest work day. Plus it IS Friday and the end of a long work and training week. Plus my saturday training partner committed to train then bailed at the last moment. I freaking HATE that and would rather not even think about having a partner I can't depend on. What was I thinking?
Enough whining. As I am apt to say to my clients and training partners, do not ever even ASK yourself if you feel like training. Just get started . If you arent supposed to train that day you wont warm up and you can leave. I have never left once I warmed up . Today was hard to do it though.I SO did not want to train. But there is no real choice to me.SO:
warmup with mb slam chops,bosu bola snaps.
Snatch
26x8/8
36x5/5
44x5/5
53x5/5x10 sets 30-45 rest/ set/ 100 reps
Its hard to do,especially solo, but I like to train against the clock with short rest intervals.Like speed squat and bench day.AS long as I keep the work sets low reps, and dont go too far into lactic acid I have great strength endurance and power endurance.Once I get to lactic acid though I wilt as far as power.I started out with 30 sec rest and they grew to 45 seconds at the end.
It wasnt my wind but I was worried about my technnique, not wanting to crank too hard on the shoulder.Felt great.
Medicine ball Slam Chops
15kg x 10 reps/8 sets 15-30 seconds/sets
got this idea from Franz and Yoana which they got from Dimitri.Its also a crossfit tool I think.Basically it a chop motion where you take the MB and with two hands, flex at the hip and throw the ball as hard as you can into the floor, catch it on the rebound at arms length overhead and then repeat. Bascically the dimemetrically opposite motion of the kb swing.Looks to be a great coutner balance to all this hip extension.Plus KILLER abs and hip flexors.
We'll see how I am tomorow but it felt easy. and naturalI started thinking about 30 seconds rest but that was too long. 15 was fine for most sets.easier than chopping wood with an axe outside but basically the same thing.
Plus its FUN to do.
Clean and press
53x5/5
62x3/3x3 sets
this is why you do the workout as planned. this turned out to be a great workout. you'll never know if you dont start.short and sweet, demos at the Palo ALto Health Expo tomorrow.
datsit.
Wednesday, March 01, 2006
New training schedule.
Since one of the things I hate most in life is doing different workouts than my training partners and since there is NO WAY I am training for the TSC I have to adapt my schedule a bit more to Nick Joes and Monicas:
To wit:
Saturday
Two hand swing
Clean and press
Ballistic pullup
this works as Nick will be squatting and I will be swinging. the swing is the powersquat of kettlebells.
monday
Snatch
Wt pullup
Farmers walk or tire pull
I will snatch as Joe and monica dl. then I will do wt pullups as they snatch. this will work as they are doing heavy dls and I am doing heavy snatch( low reps). then I will do thepullups as they hog the platform,lol .aint perfect but better than what is going on now.
wednesday at girya
clean and jerks
snatch hi pull
handstands
this works as we do the first exercise together and then he does pullups as i hipull . if we get the first big exericse right thats really all that matters. then we can individualize.I do handstand with the mirror as he swings. no problem.
my tues workout in the park will be
bear crawls
walking swings( all directions)
waiters walks
this, of course, is all subject to change.lol.
To wit:
Saturday
Two hand swing
Clean and press
Ballistic pullup
this works as Nick will be squatting and I will be swinging. the swing is the powersquat of kettlebells.
monday
Snatch
Wt pullup
Farmers walk or tire pull
I will snatch as Joe and monica dl. then I will do wt pullups as they snatch. this will work as they are doing heavy dls and I am doing heavy snatch( low reps). then I will do thepullups as they hog the platform,lol .aint perfect but better than what is going on now.
wednesday at girya
clean and jerks
snatch hi pull
handstands
this works as we do the first exercise together and then he does pullups as i hipull . if we get the first big exericse right thats really all that matters. then we can individualize.I do handstand with the mirror as he swings. no problem.
my tues workout in the park will be
bear crawls
walking swings( all directions)
waiters walks
this, of course, is all subject to change.lol.
Officially almost middle aged.
I'm 49 today and feeling a million times better today than I did last year. If this is a trend 50 should be rocking. I might be able to run a bit by then!Got my sandbags and should have a tire to drag very soon. Overloading my walkng gait is definitely the way to go for mee to compliment the posterior chain work I get with the kb.
The farmers walk worked great at first but now its my grip and not my legs that are giving out. Time to pull.Really, really, really sore in the legs and the shoulders from Mondays workout. Too much direct leg work always wrecks me more than helps me. The lunges arent necessry.
Ten minute Swings
36x20x2
53x60 seconds on 60 seconds off for 10 min( 5 sets).
172 total reps
Holy freaking hell this was tough ALTHOUGH I am in waaaay better shape than when I tried to do multiple sets of 30 last time. Each 60 seconds produced between 30 and 36 reps.I tired to NOT focus on the reps( didnt count them, had Joe do it quitely) but making the time goal. I adjusted my form to how tired I was but none of the swings were below mid rib and most were lower chest high.
used a very relaxed grip at the top which is really helping me. On sets 3 and 4 I stopped at thirty seconds to breathe for 5 sec but didnt put the bell down. I should not have suggested this time zone today although didnt mind: he was doing clean and push press, much better for 60 seconds. This is SO my weak zone but it is definitley getting stronger.This is also so good for finding a very efficient stroke. Used as much compensatory compensation as possible.
BW ballistic pullups
6,7,5,6,7= 31 reps . got to get this to 50. my shouldes are FRIED!
See saw press
36x10/10
44x7/7
x8/8
x10/10
These were suprisingly ok. Very strong in fact despite being very tired in the delts.
datsit. where the coconut cream pie?
Oh, and more good old man news. Next year I only have to do 38 total snatches to recert when I am 50. LOL! I will do the open number of 52 though. Dont be sissy.
The farmers walk worked great at first but now its my grip and not my legs that are giving out. Time to pull.Really, really, really sore in the legs and the shoulders from Mondays workout. Too much direct leg work always wrecks me more than helps me. The lunges arent necessry.
Ten minute Swings
36x20x2
53x60 seconds on 60 seconds off for 10 min( 5 sets).
172 total reps
Holy freaking hell this was tough ALTHOUGH I am in waaaay better shape than when I tried to do multiple sets of 30 last time. Each 60 seconds produced between 30 and 36 reps.I tired to NOT focus on the reps( didnt count them, had Joe do it quitely) but making the time goal. I adjusted my form to how tired I was but none of the swings were below mid rib and most were lower chest high.
used a very relaxed grip at the top which is really helping me. On sets 3 and 4 I stopped at thirty seconds to breathe for 5 sec but didnt put the bell down. I should not have suggested this time zone today although didnt mind: he was doing clean and push press, much better for 60 seconds. This is SO my weak zone but it is definitley getting stronger.This is also so good for finding a very efficient stroke. Used as much compensatory compensation as possible.
BW ballistic pullups
6,7,5,6,7= 31 reps . got to get this to 50. my shouldes are FRIED!
See saw press
36x10/10
44x7/7
x8/8
x10/10
These were suprisingly ok. Very strong in fact despite being very tired in the delts.
datsit. where the coconut cream pie?
Oh, and more good old man news. Next year I only have to do 38 total snatches to recert when I am 50. LOL! I will do the open number of 52 though. Dont be sissy.
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35 lb 5 mile ruck 1:14:15 14:50 ave pace
This went well despite a slow first mile 15:28 Same pace as last Sunday Sleep was decent but sciatica still woke me up hard time unfuckin...
