"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Perhaps the strongest yet even though I had a bit too much vino last night and was a touch slow getting up :)
And, as keeping with my nature I was slow getting started but finished fast.
First lap was 8:25. Last lap was 7:55 :)
Each lap got faster as I warmed up and got looser.
Same pack weight, 15 kg and same number of laps : twelve.
Shoulders were sore when I woke up making me re think the crawls but loosened up very quickly. not the same as before when they didn't loosen up for days so they will probably stay in for now.
When I get back from Italy the pack weight goes up another 2.5 pounds to an even 35. Once I hit 40 lbs it will stay there for the duration.
Each lap had a 30-45 second supported squat stretch and they were the deepest I've gone yet. Stayed with one width this time and it really worked well.
Another solid day, just what I was hoping for for the second to last kb workout before my trip to Italy. Very interesting to come down to the 24 kg after last weeks 48 kg training. The result is just what I planned. very crisp, fast accelerative swings with the very low perceived exertion. That's what getting into shape feels like: more work than ever but feeling like you did nothing.
Want to really focus on the one arms so I bumped the sets up from 10-15 and got up to 300 reps. Not close to my pr of 600 but it's ok. I chose to increase sets instead of reps because I've found after 20 rep sets the power goes down and I don't want that. Rather do more sets
One arm swings
16 kg x 5/5 x 3 sets
24 kg x 10/10 x 15 sets
300 reps
15, 900 lbs
Two hand dead stop swings
32 kg x 5
40 kg x 5
48 kg x 5
52 kg x 5 x 2
tried the 68 kg bell again but it just doesn't work for two handers and it will be a very very long time before I attempt it with one arms so that's cool. If I didn't have anything other than the 48 kg that would be fine as well/ IN fact, I just might limit it to that.
Crawls
4 laps of 50, 60, 70 100 feet
first time crawling in a few months, we'll see how the shoulders react. I think they will be fine and that it was the pressing and snatching that caused the problems. that would be very nice as I love the crawl for many reasons.
Strong and easy today. glad it didn't fall off too much. a good sign
Ring triceps ext
4 x 15, 12, 11, 10
yea! all sets above 10 reps.
Another very solid day. First time really working with the 28's and it went better than I could have hoped. The video above was my tenth set and the speed and power, as well as the height of the bells was better than it felt when I was doing it.
This was not a light day for me but it moved very strongly. In fact I just felt strong all over. Had a full hour to stretch out as well and that always helps. Shoulder is feeling great; just concentrating on mobility, flexibility and ROM and they feel the best they have felt in the last year. Not banging out 200 snatches with the 24kg probably helps as well.
Ironically I haven't lost any upper body size, in fact, I seem a bit thicker than before. All the tension that heavy swings provide and the hyper irradiation effect really does work for this for me. Also amazing that double 16 kgs used to kick my ass before I discovered my own groove for this movement.
two kb swings
2 16's x 10 x 2
2 20's x 8
2 24's x 5
2 28's x 8 x 10 sets
100 reps
12,320 lbs
could have easily done more sets or done 10 reps per set but since this is the top of the cycle ( 20s, 24s, 28s) and the first time through I wanted to leave a little something on the table. Had I known the swing were as high as they were I would have done tens. Next time
Walking lunges ( on grass)
4 laps of 100 feet
these were awesome! about 18 sets per lap this time. the first two laps were smoking my quads until I realized I was more vertical than usual. Leaned in a little and really felt the glutes kick in and distribute the load better. Both versions are good and the quad burn was very nice :)
I just love being able to do these now, they are seriously tough but doable and seriously functional. Perhaps one day :
Shoulder sled pull
85 lbs x 250 ft x 4 sets
again. very strong. leaning into a semi crouch and 'fake' sprinting down the sidewalk felt great. up on my toes for most of the lap except the last 30 ft or so when the bear jumped on my back :)
Ring extensions
15, 13, 10, 6
wanted to keep all the reps above tens but tricep death kicked in . this move still is working and the triceps are making a comeback
moves to add in
Akward pose Utkasasana ( yoga) for knee mobility
this should be interesting. Tried to do it regularly when I did my time in Bikrams in 2008-9 but with the old knee it was always a loosing proposition. This could be ok now.Probably will go in the morning mobility sessions.
datsit. Almost time to go teach in Italy. Can't wait, this should be awesome! 75 candidate instructors all ready to really learn the SFG system. Love it.
I had had my fill of one rep absolute strength after 13 years of competitive powerlifting. It broke me. When I first read the Russian Kettlebell Challenge book and saw the DVD I knew that this is what I needed to get back my fitness; my health, my strength, my vigor.
I just felt it.
A soldiers "legs of iron and a back that never quit" was what I wanted. What I needed. And what I so didn't have at the time. I could barely stand up out of a chair. It was bad. And it was such a far place from where I used to be when I could run 100 miles a week no problem. Ride my ten speed up mountains and ride 3-400 miles a week while swimming ten miles that week as well.
My deadlift wasn't very big at the time but I was the most functional that I had been in almost all my life.
Strength is key but strength isn't just your one rep max.
Durability,resilience,stamina and toughness are just as important. No, they are more important. Because if you have these qualities you can develop your one rep max. If you are just one rep strong you might not make it off the couch to the refrigerator without getting out of breath. Not too functional in the real world.
So today. after I double front squatted 2 28 lg bells for 8 sets of 2 for the first time ever I realized it was after I had ruck marched for two hours yesterday and swung the beast for 120 reps the day before that.
And it was no problem. I was getting All Day Strong. As well as those legs of iron.
Definitely on the right path and I owe it all to the kettlebell and my orthopedic surgeon :) I want to be able to work hard, rest a bit , then work hard again. Then rinse and repeat again.
Especially as I get older. It ain't for sissies or weaklings indeed. But, in the immortal words of Mr America Don " the Ripper Savage" Ross, a friend of mine back in the day; "if I need to lift something that heavy I'll get a forklift".
I'll settle for medium heavy a lot of times.
Solid one hour of stretching. mobilization and soft tissue work.then:
Prying Goblet Squat
16 kg x 5 x 2
20 kg x 4
24 kg x 2
28 kg x 2 x 2
these were great. really warmed me up for the front squats
Double Front squats
2 16s x 5
2 20s x 5
2 24s x 3
2 28s x 2 x 8 sets PR!
These felt so good, the most upright and the least effort to hold the bells in the rack ever. Getting stronger in this position. the closer stance is definitely for me.
Belt squat
32 kg 12, 14, 16 , 20
ouch! was going to do an 18 rep set but I knew I wouldn't make 20 if I did. good choice
Hip sled
95 lbs x 250 ft x 4
done. all I had but the drive on the sled was solid. power all the way through.. better than usual
Strong walk today. Pack weight the same as last time, 32.5 lbs. Twelve laps in 2 hours and 5 minutes. 12 sets of squats held for 30-45 seconds at the end of each lap. This was not a problem. 5 minutes to and from the park. So this is the new standard, 6 laps per hour. Will maintain pack weight for another 3-4 walks then up it to 35 lbs.
Feet felt the best ever and legs very very solid. Coming along nicely.
Strong day and a solid pr but it was tough! I felt strong and the bell felt heavy at the same time! Decided to go for 6's as I thought I would be able to gather a bit more momentum but it was tough on the grip. My grip is as strong as it has been in a long long time but even just one more rep with the Beast pushed it hard.
I was able to transfer from left to right and did so for the first five sets then alternated starting with right arm and setting it down for the left arm. Worked fine. I will get back to transfer right to left soon, I can feel it. As my left shoulder is so much more stable it will work out and the weirdness is,is that the shoulder get wonky as I REACH FOR THE BELL! with no weight yet and moves around before I catch it. Definitely don't want to try to grab 108 falling pounds with my shoulder not in the right place :)
Also much better height and power on each rep.It's definitely good to have to handle this bell once a month. More time between sessions would not be good.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10 sets
120 reps PR
12,720 lbs! nice
these warmup jumps are ideal to get to the beast.
Two hand swing
52 kg x 8 x 2
68 kg x 5 x 2
52 kg x 10 x 2
the handle on the 68 kg is not good for me and irritates the tendon on my left ring finger. It's just too narrow. I've never had that issue before and if I cinch up on it more it makes it worse. Not risking tendon or finger issues for it though.
the weight felt light though. and the 52 kg swings went great!
Plan is now to just use whatever weight I am using on one arm swings that day as I move to the two hand swing and adjust power and volume accordingly.
Ring triceps extension
20, 12, 10, 10
wow these crashed fast! great work though and still no issues with shoulder or clavicle.
sweet :)
datsit. 12 lap ruck walk tomorrow. that is the new goal 12 laps in two hours. Can't wait.
neverquit.
and a sincere thanks on Memorial day to those vets all throughout our history that made the ultimate sacrifice to keep us safe and free. Respect!
Solid day today despite being awake since 1 am with some back weirdness. Nothing that didn't get opened up once I got going but sitting too much on the weekend watching movies definitely had a negative effect. Especially when combined with heavy two hand rep swings with the 40 kg
Just another reminder to be on guard with my back and that I can never take pain free mobility for granted.
Mess up, disturb the body's balance too much and it can come back in a heartbeat! And I'm done with being in pain. Just done with it. No lift or record or workout is worth that again, that's for sure.Especially with as good as I'm feeling these days.
It's just very very clear to me how much bad posture can great pain and disfunction.
And today is the 9 month anniversary of my TKR :) What an amazing, wonderful gift this was to myself. I can't believe how blessed I feel to have this second chance to have a normal lower body again. Just amazing!
Stretched out the abs and deep hip rotators and my back opened up really quickly but that's the first time I've been awakened by my back in many moons. Don't like it at all :) but I can't spend hours with a posterior tilt and get away with it it seems.
Two kb swings
2 16's x 10 x 2
2 20's 10 x 2
2 24's x 10 x 10
100 reps
10,600 lbs
these felt easy and strong.
Walking lunges
15 lunges out, 15 lunges back x 4 laps
these went great! did them outside and on the grass in vibrams and I liked it. very solid knee to grass every rep. legs felt strong
Shoulder sled pull
85 lbs x 250 ft x 4 laps
again, in a sprint crouch and faux running. awesome work! I have to hold myself back which is great!
Just by 2.5 lbs but a pr is a pr. I know it's exactly 2.5 lbs because that's what the plate that I put in the pack weighed :) Makes things easier to be precise.
You wouldn't think 2.5 lbs would make a difference but it does. Legs and back were tired from yesterdays workout but mainly from sitting too much yesterday after training
Tracy is in Chicago doing a workshop so I watched movies all day and my back got too tight. I wasn't sitting on my stability ball either like normal, so I moved even less than I normally would and could feel it! Don't know how people sit in chairs for 10-12 hours a day every day. It would cripple me.
Started out slow and built to top speed at 9 laps as I did last week.
Total : 11 laps
two hours
32.5 lb pack
Tony Rosa, 55, of Crofton Crossfit did the GoRuck Challenge and earned his patch with a 12 hour serious gauntlet and a 40 lb pack!
That is one serious workload but Tony, retired Marine that he is rose to the occasion! Respect. It's going to be quite awhile before I could even think about that one but it's a great long term goal.
Very solid day. Shoulder cleared up well after Tracy's evil elbow unjacked the teres major and everything else was on line. Best ever work with 40 kgs. The bell felt light, the swings powerful and high enough. Feeling very strong
30 minute warmup
foam roll
100 ups minor
60 ups major ( pr)
OS rocking on knees, on toes
brettzells
up and down dog
frog squat stretch
One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 6/6 x 11 sets
132 reps
11616 lbs
two hand swings
40 kg x 10
x 12
x 14
x 16
x 20
this was stimulating. Pr as well . never did over ten reps with this weight. Bell moved well with good power and speed
Goblet squat
20 kg
24 kg
28 kg x 1 x 2
did these for depth work. perfect and easy peasy.
Ring tricep extensions
4 sets of 20-10
love these now. definitely need the tricep work
datsit.need to add the crawling back in too, probably as warmup this time. Add some weight to the ruck tomorrow :)
The swipes I mean. Teres major locked up big time and refused to unlock all day, til just about now, even after two full hours of bodywork and stretching.
Needed Tracy's magic elbow into the teres to get it to unlock. Yikes, for that much subluxation I could have snatched AND pressed :)
Working on that area under my armpit just now showed me just how much grody tissue is really in there and how litttle I really get in and dig it out. No choice now, have too.
Re focusing on the legs for strength and endurance ( swings, squats, walks) and upper body has to be about mobility and good tissue quality.
Time to pay the piper.
Hey, I can walk without pain for as long as I want and squat almost like a real human, it's a fair trade.
Now at least I know for sure about clubbells for me.
It's been quite awhile since I trained the clubbell swipes. It's a strong move for me, definitely easier than the kb snatch.I've done 300 continuous reps with the 10's and 106 with the 15's but I thought it was tightening up my teres major awhile back and decided to choose the kb snatch in it's place.
Now I'm choosing the swipe, for now, instead of the snatch. I have to let go of heavy overhead work for awhile, perhaps forever, and work on overhead mobility and flexibility. We'll see how it goes but my shoulders already feel tons better in the last week.
It was just time. Past time.
And we'll see if the swipes work, if they don't also irritate the shoulder. If so, they go too. But after today's workout ( of course we will really see tomorrow) I think it will work.
am work
100 ups
50 running in place
10 ups
10 running in place
10 ups 10 in place
TKE purple ban 80 continuous left leg only reps/
nice! these feel great and I'm very happy with this workload
Lower body stretchout
I CAN GRAB MY LEFT LEG BY THE ANKLE DOING BRETTZELLS NOW!
Wow figured that out by accident but I've never even come close before. I was using the jumpstretch band and realized I was almost touching my ankle. then I did!
Overhead shoulder stick work on the rack. More on this later it is really helping as much as the rings are.
Most of day spent standing or squatting
CB swipes
2 10s x 10
x 12
x 14
x 16
x 18
x 20
2 15's as above with a 12- 20 rep ladder.
not bad but not easy. this is such a natural movement for me and I have very good leverage in it.
2 CB rockets
I wasn't able to do this one very well with my old knee but it's no problem with the new appliance :)
2 10's x 15 reps
2 15s x 15 x 4 sets
2 20's x 10 x 3 sets
Blow torch on the quads! sweet, just what I was looking for
Left leg only step ups
4 sets of 10 onto 13 inch box
I need more specific left leg work to increase left size without increasing right . this felt very good but will see.
shoulder sled
85 lbs x 200 ft x 4 laps
these were good but very tough. almost 100 degrees today. Summer is starting and heat conditioning has begun in earnest.It's been awhile though, last summers have been pretty mild.
didn't sleep well last night very tired. tonight will be good :)
This is going to be fun. Leg day. nothing but legs. I remember those days. It's all coming back to me.Before I couldn't I was leg obsessed. For many many years. From 1974 when i blew out my knee and they told me ( later) that the stronger my legs got the better my knee would fare. And it was true until I took up powerlifting and forgot how to really squat in lieu of deadlifting with the bar on my back.
But that's another story.
Endless running miles. Endless hills and sprints and mile upon mile on my race bike. Huge leg pumps doing high intensity bodybuilding. All balancing my body with it's natural upper size and toothpick legs ,lol.
Nothing made me feel more invincible than "legs that never quit." and then I couldn't even walk anymore and that sucked more than anything.
You're as young as your legs and once they go you're pretty much done.So getting another chance is pretty freaking amazing to me and I'm enjoying every second of it. Just have to not be greedy here.
Surprisingly my upper body is seemingly growing even as I do less upper body work. Must be all the leg work. I am always squatting during my work hours or I'm standing. I'm almost never sitting on the ball anymore and that's a big difference from just a few months ago.
What a gift.
KB front squat
2 16's x 5 x 2
2 20's x 5
2 24's x 5 x 5 ( medium stance- video)
2 20's x 5 x 4 ( close stance)
solo today so the pace was fast. amazing that this felt like absolutely no work at all. Compared to swings and snatches it wasn't but it used to be such an impossible goal. crazy.still lots of work to hold the damn bells and not move too fast and not get deep enough.
if I try to pause too much I tend to lose the bells off the front.
depth is getting better slowly and I actually think the closer stance that I did on my 20'kg set was deeper. I'll tape that next week and see
Belt squat
28 kg x 12
x 14
x 16
x 18
x 20
I usually do these tug of war style holding onto Glenn so I can stay very upright but the kb front squats take care of that now. I just want to really torch the quads and this did it very nicely.
that's a monster rep ladder for me and knee movement is very good. My hips could go deeper but I can see I'm getting a solid ROM from my knee during each rep. I'll take it
Hip sled
5 x 250 feet with 85 lbs
1250 feet PR
this was tough.Super hot out and I was toast to begin with but I pushed through. Love that strong leg feeling.missed it forever.
ring tricep extension
20, 15 ,10 8
actually had some energy to throw these in as well. Nice. still felt hard on the tri's easy on the shoulders
Shoulders are feeling great lately, ever since I decided to NOT snatch or press for awhile. I think my body relaxed in anticipation of not getting hit with a hammer :) It seems to work that way these days. I can create a physical result just from imagining an exercise or technique. positive or negative. That's how I know if an exercise is a keeper or not. Sometimes I ignore it but I know I always get the high sign from my body way in advance. I'm just stubborn sometimes. :)
What an apt day to celebrate my ten years of keeping this blog with my ritual Sunday Ruck walk. A solid and strong two hour walk with my 30lb rucksack. Ten years ago when I started this blog, on a lark, I couldn't walk two blocks without serious knee pain. I had been training with kettlebells at that time for a solid year,reluctantly giving up ALL powerlifting movements as it was obvious, even to me, that it was crazy to try to keep on finding a new way around the inevitable; that I was finished lifting heavy things.
And today, with a brand new knee and a new life, I seriously have hit my stride , both literally and figuratively. Today's walk took it's usual course; a very slow start and really loosening up at lap nine. Lap 11 was the fastest by almost 45 seconds.
The kb was really starting to rehab my back and I was slowly but surely able to move better and better all the time but it wasn't until almost a year later that I started blogging my actual workouts here.And, with the exception of a mental health break for 9 months in 2009, every single workout I have done in these last 9 years has been logged here.
I have kept training logs for almost as many years as I have been training. Not during the gymnastics years but definitely with the endurance training ,bodybuilding and powerlifting. It just didn't make sense to keep a paper log and a digital one, so in 2004 when most of my life was shifting to the computer I decided to go with just this online training log. And the rest is history, digital history.
I used to write more "article" like entries but it just got to be too tough to keep up, and the entries just became more pedestrian record keeping of my training, with the occasional insight into some breakthrough or frustration or training idea. So it goes and anyone interested in it has plenty of grist for the mill to look over.
As I don't ever plan on quitting training I also don't plan on not recording those workouts, as always for me primarily. If anyone learns something from my training journey so much the better but the key thing is for ME to learn from each and every workout as well as to have those sessions written down so I can observe, analyze and measure progress or the lack there of. And, of course, find the reason for what is happening. Same with the videos I take.It's very cool to be able to look at what I did any number of years ago and compare not only my training form but my physique and actually see if what I think is happening is actually happening :)
Today was solid if not a slow start:
Eleven Laps
Two full hours of walking
Eleven squat stretches for 45 seconds each ( still getting deeper)
Thirty pound pack
Very strong day.With two partners out it was just Nick and me so things went fast. No problem though and that's a good sign. Shoulder chilled out yesterday after beating the hell out of the teres major so the start was solid as well.
Warmed up easily and fast, another good sign.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 10/10 x 10 sets
100 reps 7000 lbs
these were as solid as they've every been AND I could alternate start hands which I haven't been able to do for a few months. Right side shoulder felt fine. Nice.
Two Hand swings
2 20's x 10
2 24's x 8
2 28's x 8 x 3
x 10 x 2
Also the best these have ever been. I've done these before but not this strongly and not for 10's!
Ring Triceps extensions
5 sets of 20-10
these also felt great, worked the hell out of the long head of the triceps and my shoulders didn't say a word.
nice one.Two hour ruck tomorrow for the 10 year Anniversary of this blog!! Yup, May 11, 2004 I did my first post.
Ok definitely on the tired side now. Pushed it pretty hard these last four days and more loading than unloading time. Filled some time I thought I was going to have for stretching and mobilization in the AM with clients so I am behind on the full 'unglueing' of tissues. Can really tell; especially with all this uber hard leg work I've been doing. PLUS spending most of the morning squatting instead of sitting, and, today,demoing quite a bit of 100 ups, both minor and major
SO cool to be able to feel like I can run again but the legs are definitely tired now.
Got an early start too but it still was freakin' hard today.
Snatch
16 kg x 5/5 x 3
20 kg x 8/8 x 10 sets
160 reps
7040 lbs
never felt good overhead. I did have plenty of overhead stretch out time today so I can't blame that but getting my arm over my head loaded just isn't much fun anymore. Actually thinking of subbing out clubbell swipes next week to see how they would feel. They are definitely too much in addition to snatches but perhaps instead? I even put on my oly shoes and that actually made it feel better but not that much.
I'm just not sure the snatches are helping me much anymore.
Lunges
bw x 10/10
2 cbl shoulder park 10 lbs x 10/10 x 4 sets
these actually felt really good. stayed on one leg fore and aft and tried to do them in airborne lunge fashion. Knees are tired though
Shoulder sled drags
80 lbs x 250 ft x 4
1000 ft
these felt great!really leaned in and felt like I was running( no impact ) but they felt very powerful.
very tired at the end though time to eat
This was a good one. Felt strong all day with a full hour stretchout and plenty of bodyweight squats during work as my "chair" position. This is getting better all the time. Some on toes, some flatfooted. Some toes out and medium stance, some close stance and feet straight ahead.
The 24's didn't feel heavy at all today. Not in the clean or the rack or the squat. THAT has been a long time coming. Just a good day.
Double KB Front squats
2 16's x 5 x 2
2 20's x 3
2 24's x 3 x 10 sets
easy peasy. Wore the Oly shoe and it was a smart move. Felt very balanced and solid.Didn't shift at all and left leg felt as strong as right.
Belt squats ( on 20 kg plates- 1/2 deficit)
36 kg x 12 x 4 sets
these were a bit tougher after the front squats. Had to go on the plate to get the bigger bell to touch the floor. Did the first set with the oly shoe then went to vibrams. Just felt right to do so. Used tug of war style and it is really helping.
had delusions of grandeur about 15+ rep squat sets but no go. Yet. :)
Hip sled
95 lbs x 250 ft x 4 laps
was thinking five as it was very very strong, even after all that leg work but I let it stay at four. don't be greedy. tomorrow is the real test.
Make sure to get on the floor and the roller tonight and unglue things
Another solid 2 hours exactly today. Not strong but not hard. It just started slow and it's weird now that my start time the sun has already risen. I'm used to starting out in semi darkness. I prefer that. Maybe I have to get up earlier. Ah, no. :)
Eleven laps plus an extra 5 minute lengthening of the walk home and that got me right to two hours. The usual varying stance squats at the end of each lap. Hold were just about 30 seconds each as my legs were pretty tired,lol. Didn't want to push it.
Pack was same as before, thirty pounds. Legs felt much better around lap seven and eight, and I couldn't believe it could really take me that long to loosen up but it seemed to.
Feet achy at the end though.
Did NOT stretch out at all this morning, as an experiment and I think that had something to do with it. Rolling and stretching definitely act as a passive warmup for me.I need to unglue those tissues and restore the sliding surfaces if I want to train my legs at this level and every increasing volume.
The self myofascial release is as important,or more, than ever.
datsit. kb front squats tomorrow. shoulder is holding fine, which is excellent
Back to the start of the wave and this is the best this workout has ever felt. Pretty much reached the goal of doing more work than usual and feeling like I did nothing.The bell felt light, the speed of each rep faster than usual, same with recovery and power was great. This is just what I want this workout to be, fast, powerful and with power and endurance to spare.
One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 10/10 x 10 sets
200 reps
10,600 lbs
fastest reps ever
Two kb swings
2 16's x 10
2 20's x 10
2 24's x 10 x 4 sets
easy peasy. best ever
Ring triceps extentions
4 sets of 15.
this might be a keeper. felt very good on the triceps and the shoulders didn't say a word. Continue to work the scar and the results seem very solid. big relief
The thing that has driven me the most crazy about my loss of overhead ROM over the last two years is not knowing where it came from. There was no precipitating incident( that I knew of) that would result in my steady decline of overhead mobility.
Especially with all the my self myofascial release work, stretching, mobility and intent I was doing.
But I think I've figured it out. There WAS a precipitating incident I just didn't recognize it . Three years ago, almost to this day, I had a basal cell carcinoma taken out of my chest, basically directly over the sternum. Right smack dab in the middle of the front arm line ( according to Tom Myers Anatomy Trains).
It brought a thick keloid scar that has bugged me ever since and one THAT I NEVER WORKED ON AT ALL. No one told me to massage it or work any adhesions out and I didn't.
It wasn't until the other day when I was working on my TKR scar( as directed) that I thought about working on the chest one and MAN did it burn and sting! The exact indicator of laminated down scar tissue.
As i started working on it it dawned on me that this could be the incident that created the downward spiral of overhead tightness I've been experiencing.
And as I worked it for the last few days my shoulders have indeed responded very well. First off the morning pain is all but gone AND my basic no weight overhead flexion became much improved virtually overnight!
and this is just a few days of scar work. crazy.
here's a good video on the technique and idea
today's snatch work was the kicker my overhead position was better than it has been in ages! and felt that way as well. certainly not perfect but definitely better and it was so much easier!
snatch
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 x 12 sets
120 reps
6360 lbs
not using the easy breathing really made it tougher on cardio as did the 90 degree heat. But no worries the power generated was worth it.
Think I going to use the 24 kg every week and just cycle the reps from sets of 5 to 6's then 7's and recycle. my form changes with the lighter bells and higher reps and I need to tailor this to the 24 . at least for now.
goblet squat
20 kg x 5 x 2
24 kg x 5 x2
BW lunges
3 sets of 10, 12, 12
Shoulder sled pulls
90 lbs x 250 ft x 3 laps
MUCH harder and we were beat from the heat but it was such a great feeling to finally understand where this restriction was coming from and what to do to defeat it. About freakin' time :)
It was a very long day yesterday. A great one but very long nonetheless and I was on fumes when I got to the bar today. Still wanted to practice the Jefferson DL and I'm glad I did.Lots of time spend in the squat position today and work and the groove keeps getting better and easier. but it also works the legs as well.
Not quite sure what to do with this lift so this was just a feel out session
Jefferson DL
135 x 1 x4
155 x 1 x 2
175 x 2 x 2
196 x 2 x 3
175 x 2 x 2
155 x 2 x 2
It reads like a lot of work for sketchy ( for my back) looking move but there was lots to try to figure out. foot position, hand position, grip, chest position, initiation forces ,etc.
But the great thing is that if felt uber easy and strong AND surprisingly square for as torqued as it looks :) the weight felt light off the ground and at lockout. This torque must counter MY torqued spine. We'll see, of course tomorrow morning but it already survived the nap and many potential new lifts don't make it that far.
Here's the rear view
and after watching Dave Dellanave's tutorial on it I don't think I am squatting down to the bar enough. I approached much more like my old DL hinge and I think with my new found squat prowess the squat approach will be better. I have to think of it as a leg move, not a deadlift.
I also think my rear leg has to turn out more and that I should use the mixed grip as my right hand kept wanting to inch out.I don't think the hands are going to end up equidistant from the knurling either. It is the quintessential aymmetrical lift it seems. It will either kill me or cure me :)
I should give kb jeffersons a more in depth look at well. Only the beginning.
2 kb front squat
2 16s x 5 x 3
2 20s x 3 x 3 sets
these felt good after I went wider and basically looked up as I descended. It helped the arch and for me not to lean in and hinge it instead of squatting. the weight felt light BUT my abs lit up FAST after the jefferson's. :)
Belt squat
32 kg x 12
x 14
x 16
x 18
all touching the floor. even with the 32 I will have to stand on plates very soon. these felt great and it's a LOT of leg work this day.Brings back good memories
sled pull
95 lbs x 250 ft x 4 laps
this was heavy and tough from the first lap. slowed the pace and went into a lower gear and I was fine. I actually hadn't felt like I had done much work today , which is the exact way I want to feel. that's the work capacity that all this heavy weight, high volume ballistic work builds..Finally getting into real shape.
As I had my Son's wedding to go to early this morning I had to get up extra early and also cut back the total time for the hike itself. It's actually a perfect time to de load given I hit the lap and time Pr last week. Walked most the hike in the dark which was cool and spooky at the same time.
30 lb ruck
7 laps
one hour 20 minutes
All systems were go after Saturday's Beast swing workout as well. Now that's a pr :)
Just glad I survived these, lol. My son is getting married tomorrow and I really didn't want to be nursing any tweak of any kind, but the workout had to get done. It turned out very well but I had to do some serious focused concentration to get it. No worries, that's the job
I didn't increase the number of sets or reps that I did last time I did these but I did transfer for the weight for all ten sets which is it's own pr. That's the hardest part for me; if I don't time the transfer right it's very easy to get pulled over. The 48 kg is 66% my 72 kg bodyweight so it's no joke.
One arm swings
16 kg x 5/5 x 3
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 4/4
48 kg x 5/5 x 10 sets
100 reps
10,600 lbs
Two hand power swings
48 kg x 5 x 5 sets
Clubbell shoulder park squats
2 10's x 15
2 15's x 15
2 20's x 20
35 lb single x 20
45 lb single x 20
these were ok but not hard enough. need a finisher for today. Next week, ring triceps extensions.
all in all very happy and I should be walking fine for Gabe's wedding :) I won't have time for the two hour ruck but I will get an hour plus, just have to get up earlier.
tough one today. Felt great all day and did a lot of stretching both upper and lower body , bodyweight squatting ( as well as a few sets with an oly bar with bodyweight) and some handstands that I actually got to touch the wall ! that was exciting, at least I can still do a wall handstand, and, on the way to the wall. I held a few decent free standing seconds as well.
I finally figured out a good place to do them at work so I should be able to grease the groove with them regularly and see if this indeed stretches out the torso and shoulders.
But I felt tired going in and when I saw I had to do 11 sets of 8/8 to progress the 22 kg snatch it seemed like A LOT of FREAKIN'Snatches to do,lol. and it was. But it was just 'work' and we got it done
I just have to focus on 'easy breathing' and it keeps my heartrate much lower and I can more easily do the reps without gassing.As soon as I powerbreathe my HR shoots way up.
snatch
16 kg x 5/5/ x 2
20 kg x 5/5
22 kg x 8/8 x 11 sets
176 reps
8624
and my shoulders were feeling SO good going in I didn't want to wreck it. so far so good but we'll see tomorrow. Overhead position looks better on film than it felt in the gym. I felt strong just not motivated, Just another day at the office and work that needed to get done.These are the workouts that count the most. The one's you just 'get done'.
Two kb front squat
these were easy weight, the 16's and I was just working on the groove and depth. Added in the olympic shoes and they felt good. will use them on Monday when this is the new Move of the Day.
2 16's x 5 x 4 sets
Reverse sled drag
60 lbs x 100 feet x 3 laps
QUADS ON FIRE!! Wow, glad I lowered the weight, this was a torch on the quads and calves. definitely stays in if I can walk tomorrow
a much need two days off coming before Beast swings on Saturday
Monday's session that is. Tried all kinds of variations on a theme instead of kb pressing and nothing worked.
Two clubbell swing overhead, one clubbell swing overhead, floor handstand, even barbell overhead press. nothing felt right.Not even snatch holds. I even tried some kb presses again with the 16 and it just isn't right anymore.
I settled on some close grip pushups to the horizontal parallel bar and that was easy BUT, it's really not progress able unless I want to build the reps and I don't. My shoulders won't like that that's for sure.
So I needed a center piece of today's routine, a theme and then I realized today just has to be a leg day. I will start with db kb front squats, which are certainly progress able but really work my arms and core more than my legs , then go to belt squats with the 32 kb for high reps which will definitely challenge my legs with lactic acid as well as my ROM.
I didn't want to focus on kb front squats before because I wanted something that will work legs more but this way I get it all. the skill and progress able strength of the front squat then the burn and pump of the belt squats then putting it together with the sled.
Will see how it goes next week but this is my best bet:
Saturday
One arm swing
two hand swing
Clubbell shoulder park squats
Monday
KB front squat
belt squat
Ring or Floor KB tricep extensions
sled
Wednesday
Snatch
Goblet squat
Reverse sled
Today
Belt squat
24 kg x 10
32 kg x 10
40 kg x 10 ( bell is hitting floor too soon!)
48 kg x 8 x 3
32 kg x 12
x 20
either I have to stand on plates or the 32 kg is largest bell I can use to maximize depth.
pistols( supported)
3 sets of 3
actually not bad at all :)
Sled drag
92 lbs x 250 ft x 4 sets
strong and easy
also, full leg and upper body stretchout this morning including 15 on bike, up to level ten and back. very strong legs are feeling very solid no problem recovering from yesterday's hike
Really good one today. Woke up rested with nothing hurting. I knew it was going to be a strong one and it was.
30 minute stretchout, 100 ups, 50 RIPs, and floor work
One arm swings
16 kg x 5/5/ x2
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4
40 kg x 6/6 x 8 sets
x 12/12 pr
120 reps,
10,560 lbs
felt strong from the first rep of the first set which almost never happens. Grip has really come back strong from all this uber heavy one arm swings and I can feel it from the get.It's hard to swing a bell powerfully when you can just barely hold on to it.
Not a problem today.
And the last set of 12/12 was no issue either.
Two hand swing
40 kg x 8
44 kg x 8
48 kg x 8
52 kg x 8
65 kg x 8
x 10 PR!
this was great and I much prefer this up the rack method after doing multiple sets of one weight with the one arms. Plus it lets me play with the bigger weight more often. This is what I will do.
Goblet squat
20 kg x 5
24 kg x 5
28 kg x 5 PR!
these were easy and the most stress was the arms not the legs so I will probably have to sub this out on Saturdays
CB barbarian squat
10lbs x 8
15lbs x 10 x 2
good but still too much arm/shoulder work. I might try double shoulder park squats, those might work.
datsit
Never quit.
tomorrow is hopefully a pr ruck walk, thinking about 11 laps if things feel good.
Well this was damn close to a miracle that I got this workout in. Slept for shit last night after my traps and shoulders woke me up at 10 pm for no discernible reason. It could have been the presses but it might also have been the heavier tradionally done laterals OR the hangs I did that morning.
Either way I had almost no sleep and couldn't get my traps and delt(s) to calm down. Tracy dug into my traps and I worked the teres all day but it didn't release. I felt tons of tension in the flexor pollicus longus but didn't have the time to work it enough to release it.
By the time I got home today I could barely lift my right arm over my head at all but I was hoping the snatch would reset the shoulder and the musculature like it has done so many time. It took a few sets but it did :)
Snatch
12 kg x 5/5 x 2
14 kg x 5/5 x 2
16 kg x 5/5
x 10/10
18 kg x 10/10 x 4 sets
20 kg x 10/10 x 4 sets
the heavier I went the better it felt and the more the shoulder opened up For some reason both pecs were locked down tight last night as well. So weird but the overhead positioned, when arrived at via the snatch, for me, really counter balances it all.
Not a pr but good solid work and not too hard even considering I was fighting not just the weight of the bell buy my own tightness
Goblet squats
4 x 5 with 20 kg
best ever, really starting to love this movement
legs feel great
Walking lunges , bodyweight ( with counter arm motion)
4 laps of 60 feet.
these went GREAT and adding in the arm motion made a huge difference. and the easiest I've ever lunged. knees were touching the ground effortlessly.if I'm ok tomorrow these are in.
datsit. crazy good that I got this in. NOW I have to actually SLEEP tonight!
Well just it goes to show you you can't pick the workouts that are going to shine. I thought today's presses would go easy. I slept great, got a solid shoulder stretchout, ate well was mentally ready and then; meh.
I got the reps alright but they weren't right. The bell felt heavy in the rack and there was no zip on the presses. I should have dropped to singles but I ground out six sets instead, dropping to the 24 kg for some triples that weren't that great either( that was a sign).
Saturday's workout took more out of me than I thought even though I wasn't sore or achy at all. Just tired it seems.
'Just another brick for the foundation
KB press
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 2/2
28 kg x 2/2 x 5 sets
1/1 x 1 ( first rep sucked so I stopped- spun out early)
24 kg x 3/3 x 2 sets
.....next.
Belt squat
32 kg x 10
x 12
x 14
x 20 !!! ALL reps the bell paused on the floor.solid flex at each lockout too. Nice!
on this set I also did a free squat ( no tug of war with glenn) and got it to pause as well. Definitely different groove but it's coming and I can see how the tug of war squats are helping to transfer to the free ones( as well as ALL the bodyweight squats I do all day. Counted 60 today at work :)
Db laterals
12 lbs x 15
15 lbs x 10 x 3 sets
best these have felt. groove was solid and arms stayed in correct alignment and shoulders didn't hurt at all. heaviest yet.
sled pull
92 lbs x 250 x 4
VERY strong and powerful. could be time for more weight.
Great walk today! A solid one hour 45 minutes and I finally was able to finish strongly, as opposed to just slogging in :) Legs still felt good at the end and neither ankle gave me any trouble. Lap speed started slow as usual- about 8:20 per lap, but the last three were right around the 8 minute mark and I wasn't trying to speed up, it just happened, as it should.
Each lap I did my squat stretches and narrowed the stances down to three: close stance for seiza, medium stance as for my front squat and a wide, horse stance for that type of adductor/glute strength/stretch. All felt solid and my squat is at a new level as of the last few weeks.
Shoulders still holding up great and the back is good as well. Didn't feel any residual from yesterday's workout which is the goal.
Good day. This is a recent pr ( 200 reps, best ever is 400 back in 2008) and a solid one for me. No problem at all. Just another day at the office. Last month I did 160 in 8 sets, this was just two sets more. Had plenty more in the tank. Shoulder was good and got a 20 minute stretchout this morning pre workout. Everything's working correctly for a change.
one arm swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 10/10 x 10
200 reps
14,00 lbs! Nice!
Two hand swings
44 kg x 5,6,7,8, 9, 10
45 swings
these were strong but I should have done more reps. no worries, always next week. Each was very fast and powerful so that was good.
Db rear delts
db thumb down lateral
4 sets of 15-12 with 12 lbers
easy peasy
and out. going to add in goblet squat on this day too next week . fast paced today with only Joe and me there, so that added another intensity component. Basically I go, you go speed. Random changes in rest are perfect. Just an organic process.
datsit.
Neverquit
full ruck walk tomorrow at o dark thirty. can't wait :)
What a day! Had a solid 1.5 hour break this AM and really put it to good use. full lower and upper body stretchout, mobility work and leg drills PLUS my first real "run" in 27 years! hahahaha, that's crazy to write much less think about.
I used to run A LOT. Twice a day, seven days a week for almost two years. I once ran 50 miles by myself just to see if I could and I did a marathon race 6 months after taking up running. I loved to run and even though I wasn't fast I could go forever. For that reason ultra marathon events appealed to me and I studied the sport and the people and their training methods intently.
One of my big influences was Marine ultra marathoner Frank Bozanich. This guy was not just a skinny marathoner but a muscular tough marine. that's what I wanted to be at the time . He did 100 mile runs like they were nothing and had a look of a fighter.
But the main thing was the incredible freedom of movement and travel running gave me. All I needed was some shoes and shorts and the world was my gym. I used to travel around town running and walking for quite awhile and would often run to and from friend's house to visit them.
They thought I was crazy when I told them how I got there and they were right. It was 1978/79 after all and running wasn't anywhere near as popular or common as it is now.
In fact most runners were thought of as very weird indeed.
But I weighed 135 and it wasn't easy to get dates at the time being short, skinny AND broke so I went back to bodybuilding. If I would have kept SOME running in the mix I would have fared much better down the line imo but bodybuilders didn't run and my obsessive perfectionism told me I couldn't either so I didn't .
But I could.
Until one day I couldn't and I really knew, in my heart, what I was missing. Then I started to having dream where I was running and it was glorious. I could run effortlessly, strongly and forever and I also woke up feeling better until I looked down and put my weight on my knee and knew it was a dream I really wouldn't ever do in real life again.
Until today.
I've been doing the 100 ups for months every day and lately they turned into 100 up minor then major for another 50-100 steps and all of a suddent I could run in place! It was real running too
Then I found myself just, kinda, striding out as I walked down the length of the studio using the Pose method. I would just lean more and more as I walked and as I started to fall I let myself break out into a trot!
It was great and I knew I could run more than 5-8 strides but I didn't want to be greedy and go too fast.
I had Curtis Cramblett of R.I.F. physical therapists check out my stride and he ok'd it as not too bad.
Then today after a full leg/ squat stretchout and mobs I did the above. That video was probably the third take and it was intoxicating. I really was afraid to really "do it" as I wasn't sure how the leg would hold up but I just wanted to keep going :)
My brain knows how to run that's for sure but I have to go slowly.
Really slowly as the implant is not going to like it in the long run but a little is fine.I have to get in some shallow water and practice my gait there, with no impact. That's coming but today was an amazing day.
But I can analyze my stride with the video and that is giving me tons of data already.
then
Snatch
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 6/6 x 11 sets
132 reps
6996 lbs
these were tougher than expected. I was stiffer than expected from Monday's workout as well as the mornings running. But it warmed up well and by set five I was feeling the groove.I guess I hadn't spent enough time on opening up my upper body but it's ok
Goblet squat
16 kg x 5 x 2
20 kg x 5
24 kg x 5
WOW. these were deeper and easier than ever! Using starrets jump stretch band squats seems to have done something interesting to my squat depth I was lower easier than ever. Very fun
Farmers walks
2 24 kg x 200 feet x 4 laps
wow this was tough! concentrated on using a hook and not a deep grip as well as keeping the arms locked out completely the entire time. I think this is a keeper. feels like even though it works the grip it will also help stretch out the biceps/forearms more.we'll see tomorrow.
so far the S hook teres release is doing the trick and the right shoulder is as pain free as it's been in 8 months.
nice
datsit.
neverquit.
you never know when you are going to have an epic day. :)
Surprisingly great press day today ( the title could be a giveaway) even though I didn't realize I was pressing and not snatching until mid morning :) I wrote I had to prepare for a 24 kg snatch workout today, and was, until this AM when I realized I had to press and not snatch. Much relieved although I felt very recovered today any way.
My shoulders have been feeling as good as they have in years lately as I've been religious about releasing the teres major with the S hook device and that seems to do the trick. That, and the straight arm ring work have been magic.
I just lodge that ball in any various parts of the teres that light up and hold it there til they calm down. And then so does my shoulder.
But I was still surprised when my press warmups went great and when I got to the work weight, the 28 kg, I did doubles instead of singles and thought I could have done triples easily as well. BIG difference.
I had to rotate less to get under it,the elbow didn't spin out so early or so much and the overhead position on both arms was much better.
Crazy.
When you least expect it :)
But I grabbed it
KB Press
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 2/2 ( a sign)
28 kg x 2/2 x 5 sets
24 kg x 5/5 x 1 ( easy! could have done 8-10 each ! So weird.)
KB Cleans
32 kg x 3/3
haven't done this in years as well. getting tight with the weight before the press and feeling zipped up is EVERYTHING in my press. I've only been feeling that full body connected tightness in the last few weeks. I took for granted all the strength I had gotten from 21 years of bodybuilding and powerlifting. It lasted a good long time after I stopped the barbell but it finally gave out the last two years. It's finally started to come back again since I got my new knee! Just in freakin' time, too. It was close. :)
Belt squat
40 kg x 10
x 12 x 3 ( each rep touched the floor and paused!)
this was crazy deep and strong as well! weighed 160.4 this morning, heaviest in a long time and bodyfat was the same as it's been. that left leg must be growing :)
DB laterals
4 sets of 12 with 12 lbs
these even felt easy and good. shoulders did this movement with the best mechanics in years. that's a sign
sled drag
92 lbs 250 ft x 4 laps
up on toes and leaning in. feel like I can run with it
datsit.
Neverquit ( you just never know when things will turn around !)
Didn't know exactly how this would go, given that I missed last weeks walk.Yesterday's work was tough but strong and I wasn't sure how that would effect today. Not to worry, everything went very well. Started off slow, as usual but the legs felt loose and relatively fast for about 3/4's of the walk.
Then my right ankle started saying hello, nothing serious but just a little wonky so I decided to do just nine laps instead of ten and that proved to be a good choice. Ankle is fine but I didn't want to push anything at all. I am more concerned about giving my feet and ankles time to adapt than my knee.
I haven't walked or conditioned my feet for beans for the last 25 years and the last thing I want it to tweak something there that prevents me from walking or hiking, so make haste slowly is the rule to live by. Small issues with small bones in the can turn into giant pains in the asses and I'm not taking that chance.
I walked 1 hour 35 minutes with the 30 lb pack. Got a solid stretchout first as well. the squat stretches went well also. Got deeper faster and easier than ever, in each stance as well.This is definitely the way to go for me. One rep strength did zippo for my leg functionality, size, endurance or useable day to day strength.
My legs were best ,most functional and most balanced when I was a bodybuilder doing tons and tons of reps and exercises , but even MORESO when I was an ultra athlete doing serious bike riding and climbing. Nothing built my legs and calves up better than that. Nothing before or since.They were functional pistons of power :)
datsit. heavy snatches tomorrow so got to prepare for that as well.
Good to be back in the harness :) Missing the workout last week was not fun but it had to be done and I hoped I wouldn't pay for it too much today and I didn't. Didn't hurt that today was speed day, light swings ( 24 kg) done for higher reps and sets.
Decided not to push the one arms to 12/12 or bump the sets up as I wanted to get 10 sets of 10 with the two hand swing afterward. We have been doing just five and wanted to bump that volume up a bit.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 10/10 x 10 sets
200 reps
10,600 lbs
these went great and the pace was very fast. just three of us and the pace was quicker than normal. each rep felt light, fast and strong! perfect. groove felt easy.
Two hand swings
40 kg x 10 x 8 sets
x 5 x 2 sets
wanted all 10 but it started getting tough and I decide to play it safe. still have a big weight walk tomorrow.
I do think though that I am going to stay with this cycle instead of alternating two:
wk 1 24 kg one arms 32 kg two hand
wk 2 32 kg one arm 40 kg two hands
wk 3 40 kg one arms 48 kg two hands
wk 4 48 kg one arms 65 kg two hands
I might change my mind again but I like the symmetry here.
DB rear delt
DB thumb down laterals
10 lbs dbs x 4 sets of 12/12
these were perfect/
quick and dirty then time for breakfast!
this went well. my teres stayed open, mostly, and my overhead position didn't hurt although I didn't have all the time I wanted/needed to prep the overhead position.
But the outcome was solid.
160 reps in sets of 8/8 with the 22 kg and it was easy peasy. My "breathe easy' technique for snatches continues to work. I don't need that much intra abdominal pressure to stabilize my back anymore so I don't need power breathing which keeps the heartrate lower and my endurance higher. I can't do anatomical breathing yet but it's coming. that's when high reps will be much much easier.
But I still won't go over 10 reps per side. I want to accelerated the bell as fast as possible as well as do the volume
Snatch
16 kg x 5/5
20 kg x 4/4
22 kg x 8/8 x 10
160 reps (recent) pr
7840 lbs
I haven't done this many reps with this kind of weight in forever. It wasn't too long I was very happy with sets of 5/5 and 100 total reps with this :)
Single Leg deadlift ( SLDL) left side only
2 12 kgs x 6 x 4
this was interesting. definitely got better as I did more sets but it was a challenge. Need to do this asymmetrically as my right leg is already way to far ahead. this is good. I tried to alternate left leg lunges with this but it destabilized me too much.
stability ball pike up to hs
2 sets of 3
playing with this to prep for handstand work. very easy and solid. felt right
crawls
3 laps of 65 ft
1 x 100 ft
strong here too. fitness level is definitely up. recovery between sets very quick. After each lap rest in full squat position. getting deeper each day
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