Sam Byrd 1003 Squat at 198 - Google Video

Sam Byrd 1003 Squat at 198 - Google Video

This is one sweet squat. Perfect form with a 198 lb man squatting 1003 pounds! I met these guys at Nicks meet and they are great! Serious, serious old school power lifters.North Georgia Barbell Club. real deal too.

YouTube - Denis Kang vs Amar Suloev - PRIDE Bushido 12

YouTube - Denis Kang vs Amar Suloev - PRIDE Bushido 12

MAN! Dennis Kang is the real deal!

Mileage.

Really got the sense that I was putting in the miles today during my workout. Very much like I did when I did a daily hour run for many moons.Or when I was racing bikes and knew I had to get a certain amount of miles in to make the weekly total I wanted. Not saying I am sane, but it is the truth.

I get a very strong sense of accomplishment and control when I get these things done regularly and feel like I am getting strong and have more stamina.But it was uphil getting started today. Took a 20 minute power nap after the last client to try to clear my head and get in the right mental space.AS well as decide what to do. I did 500 reps last week and heavy the week before that so medium was on the table. The 53 sounded right.

5am

30 minutes rifga stretching

10 am
15 minutes overhead dislocates with jo stick. This has been seriouly neglected and today I really felt its potential for opening up my right shoulder.



1:15 pm
High Pulls
36x5/5/5/5
44x5/5

53x6/6
x8/8
x10/10
x12/12
x14/14 x2= 200 reps in 30 min/10,600 pounds
x5/5x 5 sets in 10 min.

took forever to get warmed up and find 'todays' groove, but I knew not to push it.Thought I was going to do sets of ten but that seemed too hard. After the first 100 I was ready to push a little and legs and lungs were good. I knew I wanted more than 200 but didnt want any more reps. the sets of five were very explosive and done with little rests /sets.

One of the things I hate about high reps sets is having to cut the intensity in order to makeit through. I much prefer to go all out and die quickly.kinda like powerlifting. kinda like ONE rep,lol. Good to be in better shape but it is sheer hard work.After all these years of not being able to do any cardio this feels good. being a powerlifter was easier.

Snatch holds
53x30/30 seconds each arm x4 sets

these were interesting. left arm is so easy as it sits perfectly in the socket. the right is constantly being pulled forward by my tight clavicular pec ,front delt and lats. I decided to do a little neuormuscular therapy so I squeezed the upper outer right pec with the left hand as I held the way. MAN it released quickly and my arm slid further back then it has been. Cool. more shoulder dislocates with stick.


Rack walks with 44
100 feet each arm for sets of 200 feet.

100 feet total

rough today. out of gas.just wanted to get it done.knee is not sitting right lots of calf NMT needed.

bw 161.6
bf 11% !!!!

dont feel dehydrated and the mirror is better than ever. very strange. lighter and definitely feel and look leaner but the scale is up. mirror lies less.

Just get through.

Its always those days when I have no good reason not to have a good workout that I really struggle. Slept really well, had a cancellation and got to start early and spent an half hour stretching twice this am before the workout. And yet it was a freakin struggle to get going and every set after that! Pure exercise in willpower to finish what I had planned. I wasnt particularly weak just not motivated. Oh well, I got over it.

Pullups
5,6,7,8
5,6,7,8
5,5,5,5

72 total reps done touch and go style, all reps chin over bar

supersetted with Bottoms up cleans
36x5/5
44x5/5
53x5/5
62x4/4
x5/5
x5/5 these were just a grind. no problem but no flow, just work.

53x6/6

44x8/8

The last sets of five chins were supersetted with waiters walks
36x1200 feet in sets of 2oo per arm.

15 minutes Rifga

these too were just tight and stiff.Need more beef I think.

bw 163.6
bf 10.6%

the mirror says much leaner.

datsit, staying loose

New training partner

Found a new training partner, or Tracy did, at the Flea Market. He( or she?) is a bit lean but got some great curves.

Decided to put RIFGA stretching on the schedule for Sundays so I dont end up so locked up on Mondays from laying around all day.

RIFGA( 20 minutes)

floor work

tuck and rolls

pike stretch( dorsi and plantar flexion)

straddle stretches overhead reaches

downward dog

horse stance

shoulder stretch from dw dog

prone cobra

upward facing dog

sun salutation( knee stretch variation)

spider squat stretch

L sit stretches

High bar stretches

single and double arms

over and under grips single arms

Overhead stick stretch dislocates

RIFGA floor work again

( on the second go round, on the shoulder stretchs from downward dog I really got the arms in tight and a serious stretch, right from the scapulas.I heard/felt my right shoulder "clunk" and hoped/prayed it was a good one. It seemed to be external but I never know til I get up and try to move.

I think my shoulder dislocated IN, and feels like it is 'sitting right' for the first time in a long time. Its been way better than ever these last few months but still not really floating around in their. Dont know how long it will last but it feels great right now.

as I raise my arms the humeral head glides, as it should, and not lock, as it seems to want to do.

feel much better stretched out.

USST snatch training

well, I finally made myself do some higher rep snatches ,switching hands as I would in a5 or 10 minutes snatch test. Every time I have tried to make myself do these types of workouts I would chicken out. After the 500 hi pulls on wednesday I had more confidence in my cardio and it worked great! I am going to sneak up on these tests.

Snatch
36x5/5/5/5x2
44x3/3/3/3

53x5/5/5/5 x 8 sets
160 total reps
8480 total pounds.

This was a great start. good compromise too as the total number of reps done was a good backoff number for me but the intensity was good with the 20 reps per set.Legs definitely were the weak link as they got the most fatigued on the second time through.
I can also see how my legs letting tired encourage me pulling with my arms. This is great lower body training for me. wind was good but it was more challenging than normal.
Only two of use today so it was a fast pace.

Halos
26x10/10
36x10/10 x2

these are great!

Heavy Bag

3 one minute rounds

my first time ever hitting one of these and it was cool. Mostly jabs and straight right and then combos.lots of fun.

bw 162.4
bf 10.4%

man, I hate writing down anything with 2 digits!

datsit, staying loose.

samurai

this could be the template for my shoulder tattoo.

Problems with blogger

I switched from the regular blogger to a new, beta version of blogger and now I am having trouble being able to comment on other blogs. Hopefully they will get this figured out but didnt want you all to think I stopped caring. Or reading.

also started a new blog in the process of trying to post a photo to my old blog to answer the DD forum question about V sits. Scanned in some old HS photos of Mark as gymnast

heres the link

http://Girevik.blogspot.com

Heavy Bag

Woo Hoo! My new 50 pound heavy bag arrived. I just put it up on the power rack to look at it and we'll decide where to hang it later. very very nice canvas and well filled. quality stuff. Not to mention great for sandbag training.Very hard to grip and awkward,I can tell that already.Man I so love beinga ble to train again and am truly thankful and humbled by how important and beautiful the simplest of movements are.
I spent my whole life chasing extreme movement and performance and what really, really matters was what we all do everyday.squatting lunging, pushing pressing bending twisting and gait. Primal Patterns. Oh yeah, and punching.

Light High pulls and a new volume pr.

Inspired by Kenneths Jays KB study using the 16 kg snatch( achieving 96% max VO2 at max heartrate!) and having done a heavy pull day last week I decided 10 sets of 40 reps might be in order, switching every ten.

I have had little desire to do high reps since Mike Castro kicked my ass so thoroughly getting ready for the RKC. But my wind has been coming up very steadily of late and 'climbing the hills' have been much easier. I am settling into a strength endurance state of mine.

I have been afraid of the 16 kg for a long time. Afraid to spend too much time with such a "light" weight. BUt reps is reps and light is critical for it to stay loose, and getting tight is the death knell of endurance. SO 16 kg it is. I like the round numbers. 400 reps sounded good. Old pr with the 20 kg is 360. 40 more with a light weight should be no problem, right? LOL, this is always how I get myself in trouble but we'll shall see.

High Pulls

36x10/10/10/10 x 10 sets
400 reps,14,400 pounds

53x10/10x5 sets
100 reps,5300 pounds

total reps = 500! total tonnage=19,700 pounds!

Good thing I didnt know it was that close to 20,000 pounds I would have finished it off!

each set took about one minute and I rested about 1.5-2 minutes beween sets. Nick was there to bench and company always makes me train harder; which is why I try to avoid it. It took five sets to get loose enough to really explode and the last five sets were the easiest,even as I fatigued. I was loose and could jump.

After that I figured, "500 is a great number and I feel good( it had been about 30 minutes) lets go for 500" So I took the 24 kg( warmed up now it felt LIGHT) and banged them out. Like the old days. PUSH baby PUSH. Gonna pay later though.

Oh yeah, day four off voltaren. Just aspirin (1 gm) and alleve(440 mg) split up. So far so good.

Snatch Overhead Holds

20kgx one minute x 3 sets

harder than it should be. up from the 16 kg last time and 45 sec.

rack walks
20 kg x 200 feet 6 times, alternate arms. 1200 feet.

I am beat. Left glute is saying hello. this could be good or bad, we'll see tomorrow.lots of stretching and hydrating to do.
My swing groove is really settling in and I am getting more comfortable all the time.


bw 163.6
bf 10%

datsit.stay loose.


oh yeah the heavy bag is in and I got it tentatively set up in the power rack. this will be fun!

http://www.gordbrownskiing.com/Coolstuff.htm

Way cool stability ball training.

National Geographic Channel - Fight Science

National Geographic Channel - Fight Science

Man this is an amazing show! I wish I had access to some of that equipment to measure kb stuff!The martial artists have GOT to be happy with this stuff.

The SEAL Quest ~ Ultimate BUD/S Preparation

The SEAL Quest ~ Ultimate BUD/S Preparation

Great site and well worth revisiting.One thing I realized I missed the first time is the importance of NOT rolling through painful areas as this activates the muscle spindles keeping the muscle tight and therefore painful. Youa re to stop and hold at the painful site untill it dissipates 75% or so.This causes a GTO inhibition and decreases tension, which is what I'm after, after all. Really well done guide and the foam roller is a constant companion to me, along with my thumper.

Bodybuilding.com - David Robson - The Art Of Boxing: Skills, Drills And Benefits!

Bodybuilding.com - David Robson - The Art Of Boxing: Skills, Drills And Benefits!

Nice little video primer on the basic boxing moves.

Cleans and pullups.

weird day. had two last minute cancels this AM and got off early (plenty of stretch time) but still was creaky by training. I am also making another attempt at getting of the prescription nsaids and that might have something to do with it. Just good old aspirin and alleve. we'll see. two days so far.

Cleans
36x5/5x2
44x5/5
53x5/5
62x5/5

72x5/5x5 sets

SUPERSET WITH

Tactical Pullups( long pause at bottom)
3,4,5,6x 3 rounds = 54
3,4
total reps = 61

not bad for tacticals. shoulder was tight from two hours of straight bodywork on the last two clients.

Waiters Walks
36#x200 feet per arm 4 laps per arm 1600 feet total, new pr.

Shadow Boxing: (4)45 sec rounds

getting ready for my new bag! This should be fun.

overhead stretching and RIFGA for legs 10 minutes.

supersetted these with the last sets of pullups. these are definitely getting better.
this was one of those' just get er dun' days.

will weigh in later. need more water.

datsit, staying loose

later:

BW 163.6
BF 9.9% dats it.

Hecht vault

Man I just like looking at this picture. I was very close to being able to do this with a full twist when my college coach, the amazing Neil Schmitt, changed it to a Tsukahara, carthweel/piked back,which was more popular at the time. I liked the full twisting Hecht;no one else was doing it. 

Freshman year Univ. Of Iowa, 1975

 

Just swing: the gymnastics version.

When I was a wee lad, about 15, the Japanese Gymnasts were my heroes. I had seen them in the '72 Olympics in Munich and I determined, right then and there, that I would be that. I studied everything I could get my hands on about their approach to training and was pleasantly suprised that they considered their training a "Do" or Way. A physical path to a spiritual Enlightment. Their philosphy was a blend of Samurai Martial Spirit, and the Way of Zen, which I then began to study.

One of my American heroes was Steve Hug, a National level gymnast from Stanford. Steve was a good gymnast but not great. He went to Japan to study at the Japanese Physical Education College that was turning out all the Olympians. He came back and the next year won everything and went on to do the best ever for an American at the next Olympics.

He told us that for the first six months they told him all he was to do was swing. Just swing, on the pommel horse, on the rings, the parallel bars and high bar. Just circles and swings and giants. After six months he might be ready for compulsory exercises. He did so and came back transformed. I also wanted to go to Japan to study and started to make plans but then I blew out my knee.

I think about that story all the time. It has a perfect analogy with the Russian Kettlebell swing.

Snatch Day.

Slept well last night for the first time all week. Good timing. SI is fine and back to my old tried and proven snatch technique. No more messing around.

Snatch

36x5/5/5/5x2
44x5/5

53x5/5
x6/6
x7/7 for four rounds = 144
53x5/5/5/5/5/5/5= 30
x5/5

total reps= 184.
total tonnage= 9752- need to get up over 10,000 regularly.

these were EASY,even though I was stiff and tight. When I finally got warmed up, just in time for the last round, I decided to try transfers and it worked great. 30 reps on one turn at the end and it was simple.Legs and hips were tiring faster than arms/shoulders which is what I wanted.
definitely have to play with this more. Snatches took about 45 minutes as there were four of us. I snuck in double sets occasionally but it was a steady but slow place. Lots of power though!

Sets of 8,9 and 10 will give me 270 reps for five rounds! 4 rounds will still give me 216. 300 might be the next new high level mark.

halos
12 kg x8/8 x 4 sets

2 kb deads
2/62's x 8 x 3 sets( I was done).

bw163
bf 11.1 %!!!

must be chunking up. sucks too cuase I'm eating cleaner than normal. hate that..

datsit,staying loose.