My back felt tight and tweaked from my poor attempt at a deadlift the other day, tried to stiffleg the darn thing, of course not intentionally. therefore instead of snatching the 40 today I went and did the 24, which is a fantastic bell for me and provides plenty of max acceleration work and force production.
Snatches
16/5/5
20/5/5
24/5/5
24/6/6x2
24/8/8x6
total of 130 reps. Key poitns push back the hips and shoulders at the start of the descent which in turn reduces the centripedal force due to a shorter radius (lever) and this means less hand stress, closer to the body and a faster ascent all while reducing the stress on the back as well. Plus I can use more of my strong suit, my legs with the squatty style snatch. I like the form and the speed.
Jerks (2kb)
16/5
24/5
32/5x3
24/10
Stay flat on the heels on the initial dip and drive those bells of the chest with a strong bump, dip and catch. Love this move, it feels very athletic and natural. For me there always is a learning curve but once I get something I feel I can perfect it and I am on my way.
Clubbell work: my first such experience
rock its
front back swings
one arm side rockits
one arm side swings
front swing to torch( one and two bells)
pendulums ( one and two bells)
inside/outside pendulums (first time I tried these,solid)
flag presses one and two bells
torch press one and two bells
front press one and two bells
back position work
armpit cast( first time for this-not bad at all glad to see those millions of db and machine pullovers I did weren't wasted)
swipes with one and two bells( another first, rough but no problem with basic form,excellent!)
I am not sure exactly what to say. Different in a very good way and enjoyable. Lots of skill and technique involved but a nice compliment to the KBs. As rif said, this needs its own day as my shoulders and forearms were already well worked and there is a heavy amount of grip and shoulder work. Interesting mechanical movement patterns combined with physics and a very interesting conceptual model....things that make you go hmmm.
Great workout, body feels really good plus I had a good yoga workout last night and will do some nice stretch work today.
Wednesday, October 17, 2007
Monday, October 15, 2007
Deads and Pull-ups
Pull-ups
4x2
12kg/5x2
16kg/3x6
downcycle week and this was a great, strong pull
Deadlifts
After warm-ups
427/1x7
Great pulls today, feeling good
4x2
12kg/5x2
16kg/3x6
downcycle week and this was a great, strong pull
Deadlifts
After warm-ups
427/1x7
Great pulls today, feeling good
Saturday, October 13, 2007
Max VO2
Well, I am at it again with this plan. During the TSC I did 2 rounds, lasting on 30 rounds or 15 minutes before my back felt the tightness. So I was curious today with this new snatch concept (I know, yet another) how it would go.
Snatch 15/15seconds, work/rest
16/5/5x40
For volume sakes this is not much. Ideally I should do 7 or even 8 (all out) reps/15 second interval. However, I want to build slowly and with form. After all slow and steady wins the race. In the prior two experiences I went for 6 and 7 reps and that just did not work. So, the report is my low back feels great. I was aware at around 31 but nothing that stopped me and I could have done the 50 set or 25 minute version. To say the least I am pleased.
Pistols (heavy day)
40kg/1/1x3
By far my strongest performance with this weight! I can see and feel my strength is coming along Strong.
The wisdom of a good program design, with good progression, listening well and consistency.
Snatch 15/15seconds, work/rest
16/5/5x40
For volume sakes this is not much. Ideally I should do 7 or even 8 (all out) reps/15 second interval. However, I want to build slowly and with form. After all slow and steady wins the race. In the prior two experiences I went for 6 and 7 reps and that just did not work. So, the report is my low back feels great. I was aware at around 31 but nothing that stopped me and I could have done the 50 set or 25 minute version. To say the least I am pleased.
Pistols (heavy day)
40kg/1/1x3
By far my strongest performance with this weight! I can see and feel my strength is coming along Strong.
The wisdom of a good program design, with good progression, listening well and consistency.
A Serious Introduction to Nutrition...I NEED Your HELP
This year I have the great pleasure of teaching at San Jose State University. I am currently teachng 2 beginning weight training courses and I have a fairly wide range of things I can teach. The main part of the course is the workout which comprises approximately 40 of the 50 minutes of the class.
Recently I asked the students to answer 2 questions for me
1. What do you want out of this class?
2. Why are you here?
The answers varied but covered much of the same areas in particular I noticed probably 60 out of the 80 students between the classes answered nutrition. So, I decided to give them a 10 day period to come up with a 3 day food journal. I said that this is not a graded assignment on what and how well you eat but a way to learn awareness and create discussion around nutrition.
I have to admit I was DISGUSTED by what I read for the most part and shocked at just how poorly these students treated their bodies. I was curious to know the why's, what's, how's, who's, etc. of these students choices & habits.
The common things learned
* They have no skills to cook and prepare food
* Those in the dorms have no way to cook or prepare food.
* There are few healthy places to purchase food on or around campus
* The campus dining commons prepares foods which encourage poor eating
* Surrounding the campus is many fast food places
* Students have little money and these fast food places provide cheap alternatives
* There are no healthy cheap alternatives available.
* Students do not choose the salads or 'healthier' alternatives at fast food places
* One reason is they are more expensive
* Students have no idea of how many calories foods contain and what they are comprised of
* They are LAZY
* Those who live at home eat the best or those who have fitness goals
* Even after seeing Super Size Me and/or reading Fast Food Nation they still eat poorly
There are others but these stoodout. What amazes me is with all the information available, with all the talk of health, fitness, obesity, disease, etc. these people are still eating and doing things that are increasing risks of the bad kind. I would say that with 80+ students that this would represent a statistically significant number as a reflection on what is happening in the US today.
What is going to happen to these students in 10, 20, 30 years? How many will be classified as obese? How many will be dependent on the Drug companies to manage their cholestoral, blood pressure, diabetes, etc.? What really needs to be done to change this phenomenon that is going on today? Who is responsible? Can we shift or change the cycle?
I tell you that my goal was to create awareness, to teach them things they did not truly know or understand, to give them something moving forward in life, to scare them in some sense to a better and healthier lifestyle. I have taken this opportunity presented to me and reached out to help these students create a healthier lifestyle where they eat better and maintain some sort of workout program after the class. I really value this position I am in and cherish this opportunity. I do believe there is many of the students who are listening.
So, to all my professional friends I ask you if you have any ideas, websites, books, handouts, etc that I can share. San Jose State has invited me back to teach next semester and I want to bring the best from the best to these students
I challenge you all to be leaders with me on this subject and truly make a difference (PS: I think our clientle load is going to be full for years to come)
Recently I asked the students to answer 2 questions for me
1. What do you want out of this class?
2. Why are you here?
The answers varied but covered much of the same areas in particular I noticed probably 60 out of the 80 students between the classes answered nutrition. So, I decided to give them a 10 day period to come up with a 3 day food journal. I said that this is not a graded assignment on what and how well you eat but a way to learn awareness and create discussion around nutrition.
I have to admit I was DISGUSTED by what I read for the most part and shocked at just how poorly these students treated their bodies. I was curious to know the why's, what's, how's, who's, etc. of these students choices & habits.
The common things learned
* They have no skills to cook and prepare food
* Those in the dorms have no way to cook or prepare food.
* There are few healthy places to purchase food on or around campus
* The campus dining commons prepares foods which encourage poor eating
* Surrounding the campus is many fast food places
* Students have little money and these fast food places provide cheap alternatives
* There are no healthy cheap alternatives available.
* Students do not choose the salads or 'healthier' alternatives at fast food places
* One reason is they are more expensive
* Students have no idea of how many calories foods contain and what they are comprised of
* They are LAZY
* Those who live at home eat the best or those who have fitness goals
* Even after seeing Super Size Me and/or reading Fast Food Nation they still eat poorly
There are others but these stoodout. What amazes me is with all the information available, with all the talk of health, fitness, obesity, disease, etc. these people are still eating and doing things that are increasing risks of the bad kind. I would say that with 80+ students that this would represent a statistically significant number as a reflection on what is happening in the US today.
What is going to happen to these students in 10, 20, 30 years? How many will be classified as obese? How many will be dependent on the Drug companies to manage their cholestoral, blood pressure, diabetes, etc.? What really needs to be done to change this phenomenon that is going on today? Who is responsible? Can we shift or change the cycle?
I tell you that my goal was to create awareness, to teach them things they did not truly know or understand, to give them something moving forward in life, to scare them in some sense to a better and healthier lifestyle. I have taken this opportunity presented to me and reached out to help these students create a healthier lifestyle where they eat better and maintain some sort of workout program after the class. I really value this position I am in and cherish this opportunity. I do believe there is many of the students who are listening.
So, to all my professional friends I ask you if you have any ideas, websites, books, handouts, etc that I can share. San Jose State has invited me back to teach next semester and I want to bring the best from the best to these students
I challenge you all to be leaders with me on this subject and truly make a difference (PS: I think our clientle load is going to be full for years to come)
Friday, October 12, 2007
Presses & Pull-ups
Presses
24/5/5x1
32/3/3x1
40/2/2x5
Decide to do quality reps so i went with doubles and i am very pleased with the technique and strength.
Pull-ups
12, 10, 8, 6, 4 =40
hanging leg raises
5x2
pretty simple but very effective
24/5/5x1
32/3/3x1
40/2/2x5
Decide to do quality reps so i went with doubles and i am very pleased with the technique and strength.
Pull-ups
12, 10, 8, 6, 4 =40
hanging leg raises
5x2
pretty simple but very effective
Wednesday, October 10, 2007
Snatches and jerks
The continual evolution with the program design. At my suggestion I mentioned to Rif that I wanted to change a couple things with my plan, here is the new plan
Monday
Pullups-Weighted
Deadlifts
Pistol or Swings (most likely swings because I want these in my program. They really help me with my Snatch and are excellent in general, the basis of the snatch and clean)
Wednesday
Snatch Heavy (alternate between 28, 32, and 40) weekly
2kb Clean and Jerks
Friday
Press (Heavy)
Pull-up (bodyweight for reps)
Saturday
Snatch (VO2 max workout or SSST)
Squat (2kb heavy) or Pistol
Todays workout
Snatch
16/5/5
24/5/5x2
32/5/5x5
Bend at the hips at beginning of descent from top position. This keeps the bell close to the body and makes me look more like I am squatting. I feel this technique has a lot of promise for minimizing load on body and hands and maximizing force and acceleration. Hands are sore but no tears.
Clean and Jerk (2kb)
24/5x5
Form work! Learning the groove and move. I decided I wanted to do the long cycle and not just the jerks. Really love the all around work this move provides. I feel this is going to be a great move for my body based on my feel and Rif's feedback.
Good workout. The loads and volume will continue to increase and fluctuate but this is a great step in the right direction. Through this whole process from the TSC to now I am learning so much more about training and program design for making consistent progress and minimizing risk of injury. I am enjoying the mastery aspect. Good one today: 3 methods of training (submax, maximal and repetition loading) all which are in my program design! Sounds smart and effective especially combined with the wave periodized approach.
Monday
Pullups-Weighted
Deadlifts
Pistol or Swings (most likely swings because I want these in my program. They really help me with my Snatch and are excellent in general, the basis of the snatch and clean)
Wednesday
Snatch Heavy (alternate between 28, 32, and 40) weekly
2kb Clean and Jerks
Friday
Press (Heavy)
Pull-up (bodyweight for reps)
Saturday
Snatch (VO2 max workout or SSST)
Squat (2kb heavy) or Pistol
Todays workout
Snatch
16/5/5
24/5/5x2
32/5/5x5
Bend at the hips at beginning of descent from top position. This keeps the bell close to the body and makes me look more like I am squatting. I feel this technique has a lot of promise for minimizing load on body and hands and maximizing force and acceleration. Hands are sore but no tears.
Clean and Jerk (2kb)
24/5x5
Form work! Learning the groove and move. I decided I wanted to do the long cycle and not just the jerks. Really love the all around work this move provides. I feel this is going to be a great move for my body based on my feel and Rif's feedback.
Good workout. The loads and volume will continue to increase and fluctuate but this is a great step in the right direction. Through this whole process from the TSC to now I am learning so much more about training and program design for making consistent progress and minimizing risk of injury. I am enjoying the mastery aspect. Good one today: 3 methods of training (submax, maximal and repetition loading) all which are in my program design! Sounds smart and effective especially combined with the wave periodized approach.
The RKC System a reflection and obeservation
Over the past few days I have been reading the RKC Level 2 manual that Rif had from this past Junes certification. One I was curous to what level 2 was like; two I wanted to learn new stuff and review old stuff; and three just plan and simple education and information to continue to bring the best to my clients.
I found the manual to have a wealth of information that was well thought out, well reasoned and definitely stuff I can and will implement with my clients. I must say I really appreciation the time and energy Pavel has put in building his RKC system, which is truly a system. The background information and research that has gone into the development of this system makes this a remarkable system for producing a number of exciting effects...for instance Kenneth Jay's research on VO2 performance wit the KB Snatch in my opinion is groundbreaking. I as a masters student in 2003 wanted to do a kettlebell study but it was difficult to get the support necessary and truth be told I did not have the experience or knowledge to do it justice such as Kenneth has in his study.
When you really look at the RKC system and the kettlebell as a whole I really respect the integrity of the system and the clear definition of what defines it as a system, its unique aspects and differences from other systems (primarily the GS, which in no way does Pavel show anything but respect for this system and its application eventhough it is quite different to the RKC version), and the explanation of why and the effects of the RKC system.
Some great points:
Hard style (RKC) chooses power over efficiency and chooses techniques proven to be most effective for max force applications.
Uses the concepts of maximal acceleration in quick lifts (sntach, swing, clean) and max tension in slow lifts (grinds like the press).
Tension = Force therefore getting stronger by contracting muscles harder (Trust me it works like magic that is how I pressed the beast and did my pistol with it as well)
Biomechanical breathing match (intraabdominal pressure is key to having a strong and stable spine while performing big moves).
Kinetic LInking
And: Strength is a Skill.
These are just some of the amazing aspects of the system and its effects on the body using the KB. A number of people have helped Pavel develop this system to its current level and continue to input on its development which in itselfs continues to evolve this system. I feel the RKC system is special and I am a proud supporter, user and promotor of this system because to me it makes sense and definitely for my clients. There are a number of wonderful people whom I have met through the RKC and who continue to expand my mind and capabilities.
Now go out and train! :-)
I found the manual to have a wealth of information that was well thought out, well reasoned and definitely stuff I can and will implement with my clients. I must say I really appreciation the time and energy Pavel has put in building his RKC system, which is truly a system. The background information and research that has gone into the development of this system makes this a remarkable system for producing a number of exciting effects...for instance Kenneth Jay's research on VO2 performance wit the KB Snatch in my opinion is groundbreaking. I as a masters student in 2003 wanted to do a kettlebell study but it was difficult to get the support necessary and truth be told I did not have the experience or knowledge to do it justice such as Kenneth has in his study.
When you really look at the RKC system and the kettlebell as a whole I really respect the integrity of the system and the clear definition of what defines it as a system, its unique aspects and differences from other systems (primarily the GS, which in no way does Pavel show anything but respect for this system and its application eventhough it is quite different to the RKC version), and the explanation of why and the effects of the RKC system.
Some great points:
Hard style (RKC) chooses power over efficiency and chooses techniques proven to be most effective for max force applications.
Uses the concepts of maximal acceleration in quick lifts (sntach, swing, clean) and max tension in slow lifts (grinds like the press).
Tension = Force therefore getting stronger by contracting muscles harder (Trust me it works like magic that is how I pressed the beast and did my pistol with it as well)
Biomechanical breathing match (intraabdominal pressure is key to having a strong and stable spine while performing big moves).
Kinetic LInking
And: Strength is a Skill.
These are just some of the amazing aspects of the system and its effects on the body using the KB. A number of people have helped Pavel develop this system to its current level and continue to input on its development which in itselfs continues to evolve this system. I feel the RKC system is special and I am a proud supporter, user and promotor of this system because to me it makes sense and definitely for my clients. There are a number of wonderful people whom I have met through the RKC and who continue to expand my mind and capabilities.
Now go out and train! :-)
Monday, October 08, 2007
Morning Workout 1: Yoga
This 20+ minute workout focused on backbends. I downloaded this yoga workout from ITunes specifically yoga download. The workout is called Morning Flow #1 and is a great way to livin up the body and open the hips, shoulders and back. I want to compliment this with a Twist focused workout this week and others. I really enjoyed this workout.
Afternoon with the Rifs'
Feeling sluggish today
Pull-ups
Bw/3x3
10kg/2x1
15kg/2x1
20kg/2x1
30kg/2x1
35kg/2x5 (=77lbs)
Deadlift
warm-ups
135/3x1
185/3x1
225/2x1
275/2x1
315/1x2
365/1x1
405/1x7
not my best by far. Just tired for no apparent reason so I felt sluggish and did not connect all the dots well. Did not feel difficult or heavy just not as 'tight' as I or Rif would like.
Took the press out since I am doing 2kb jerks on Wed and pressing heavy on Friday or Saturday. next week will add in some pistols to see how it all feels put together.
Overall I feel very good!
This 20+ minute workout focused on backbends. I downloaded this yoga workout from ITunes specifically yoga download. The workout is called Morning Flow #1 and is a great way to livin up the body and open the hips, shoulders and back. I want to compliment this with a Twist focused workout this week and others. I really enjoyed this workout.
Afternoon with the Rifs'
Feeling sluggish today
Pull-ups
Bw/3x3
10kg/2x1
15kg/2x1
20kg/2x1
30kg/2x1
35kg/2x5 (=77lbs)
Deadlift
warm-ups
135/3x1
185/3x1
225/2x1
275/2x1
315/1x2
365/1x1
405/1x7
not my best by far. Just tired for no apparent reason so I felt sluggish and did not connect all the dots well. Did not feel difficult or heavy just not as 'tight' as I or Rif would like.
Took the press out since I am doing 2kb jerks on Wed and pressing heavy on Friday or Saturday. next week will add in some pistols to see how it all feels put together.
Overall I feel very good!
Saturday, October 06, 2007
Snatch, Pistol, Swing
Took a step back today. My body is feeling really good but I can tell all the work I have incurred and today I felt it best to back off.
Snatch
16/5/5x2
24/5/5x2
32/5/5x5
My hands held up and I felt like I had a better position with the bell in my hand using the 32kg....very important and no tears.
In addition, the pendulum motion is smoother due to the hands and an increase in my fluidity. Strong sets and reps today
Pistol
24/5/5x2
Now why only 2 sets. First because i do not feel this is an exercise I have too or want too do high reps in. I feel really strong and consistent and my body feels good. No hip, knee or back issues and that is how I wish to keep things
Swings (1 Arm)
32/10/10x5
Found a really strong groove here especially in sets 3 through 5 and felt no back stress, very pleased!
Yoga
For about 30 minutes today as well. This has been really helping me with my overall ROM and flexibility on the whole and I am moving more freely and that is a GREAT feeling.
Snatch
16/5/5x2
24/5/5x2
32/5/5x5
My hands held up and I felt like I had a better position with the bell in my hand using the 32kg....very important and no tears.
In addition, the pendulum motion is smoother due to the hands and an increase in my fluidity. Strong sets and reps today
Pistol
24/5/5x2
Now why only 2 sets. First because i do not feel this is an exercise I have too or want too do high reps in. I feel really strong and consistent and my body feels good. No hip, knee or back issues and that is how I wish to keep things
Swings (1 Arm)
32/10/10x5
Found a really strong groove here especially in sets 3 through 5 and felt no back stress, very pleased!
Yoga
For about 30 minutes today as well. This has been really helping me with my overall ROM and flexibility on the whole and I am moving more freely and that is a GREAT feeling.
Friday, October 05, 2007
Run, Bells and Yoga
Well I have been wanting to get back on my feet and run. At this point I want to focus more on speed and speed endurance training as well as agility. I want to put all this wonderful athletic training I have been doing in the gym into practice on the field and today was my first day.
After my morning clients I took advantage of the field I was training at, put on my cleats and ran the soccer field. I did some tempo runs, agility drills and then my favorite, sprint work.
I could not believe how explosive of I felt and truly am. Better yet I felt my acceleration and how strong I am due to all this training and how powerful I am. WOW! This was an awesome experience and on my first day doing this type of training in a long while
Kettlebells
Press and Pull-up superset
32/5/5x5
and
5x5 for pull-ups
Yoga: 30 minutes of good stretching
Great all around day!
After my morning clients I took advantage of the field I was training at, put on my cleats and ran the soccer field. I did some tempo runs, agility drills and then my favorite, sprint work.
I could not believe how explosive of I felt and truly am. Better yet I felt my acceleration and how strong I am due to all this training and how powerful I am. WOW! This was an awesome experience and on my first day doing this type of training in a long while
Kettlebells
Press and Pull-up superset
32/5/5x5
and
5x5 for pull-ups
Yoga: 30 minutes of good stretching
Great all around day!
Wednesday, October 03, 2007
Snatches and jerks + Z
Submax snatch training day with an emphasis on finding my hand position. Rif and I teamed together and I think I have the idea formulated now just need more practice....rest in the hand diagonally and lead the downstroke with my hand at angle thumb goes back first much like I perform the clean.
Snatch
24/5/5
24/6/6
24/7/7
24/8/8
24/9/9
24/10/10
24/9/9
24/8/8
Jerks (2kb)
24/5
24/6
24/8
24/5 could not find my groove
24/8 (with Olympic shoes.. a first)
These are a great exercise and I really enjoy the move. Talk about a good quad workout. A great deal of coordination is necessary but once you get it what a pretty move.
Also Rif introduced me to some Z for my shoulder which was tight from a rough nights rest...felt like pec minor was locked up. It helped for certain but so much to learn and still in the earliest of early stages...interesting to say the least and I can see aspects of the system and its effectiveness, whether it is the end all be all I am uncertain and whether it is the best things for my clients and something they will do on there on only time will tell. All I can say is in my experience as noted in my friend Franz's blog time is precious and you have to sometime find things that work in the shortest and most effective means which is why I choose the KB.
The Kettlebell provides in my eyes an all encompassing tool that addresses Range of motion, strength, cardiovascular, agility, coordination, power, speed, and all this can be accomplished in a short and effective period of time. I am not sure there is a more comprehensive and effective system for people than the KB, especially those with 'limited time' (for whatever reasons) to exercise. Does it replace other systems, well that is debately on many levels. There is so many factors to consider when making decisions with implementation of systems, programs and plans. You cannot do it all unfortunately and become a master and in many cases just effectively do the movements.
Ok, off my high horse. I just have my thoughts and feelings via my experience. I have found many of the systems I have been shown to be amazing and effective however it is about the individual in my mind and finding something that fits that person and something they will do consistently for life.
Snatch
24/5/5
24/6/6
24/7/7
24/8/8
24/9/9
24/10/10
24/9/9
24/8/8
Jerks (2kb)
24/5
24/6
24/8
24/5 could not find my groove
24/8 (with Olympic shoes.. a first)
These are a great exercise and I really enjoy the move. Talk about a good quad workout. A great deal of coordination is necessary but once you get it what a pretty move.
Also Rif introduced me to some Z for my shoulder which was tight from a rough nights rest...felt like pec minor was locked up. It helped for certain but so much to learn and still in the earliest of early stages...interesting to say the least and I can see aspects of the system and its effectiveness, whether it is the end all be all I am uncertain and whether it is the best things for my clients and something they will do on there on only time will tell. All I can say is in my experience as noted in my friend Franz's blog time is precious and you have to sometime find things that work in the shortest and most effective means which is why I choose the KB.
The Kettlebell provides in my eyes an all encompassing tool that addresses Range of motion, strength, cardiovascular, agility, coordination, power, speed, and all this can be accomplished in a short and effective period of time. I am not sure there is a more comprehensive and effective system for people than the KB, especially those with 'limited time' (for whatever reasons) to exercise. Does it replace other systems, well that is debately on many levels. There is so many factors to consider when making decisions with implementation of systems, programs and plans. You cannot do it all unfortunately and become a master and in many cases just effectively do the movements.
Ok, off my high horse. I just have my thoughts and feelings via my experience. I have found many of the systems I have been shown to be amazing and effective however it is about the individual in my mind and finding something that fits that person and something they will do consistently for life.
Tuesday, October 02, 2007
Yoga
45 minutes of Vinyasa Yoga at home. Feel open throughout the body and free of tension. My hips, sacrum, back, shoulders, neck, calves and hamstrings feel opened and my legs and arms feel like they recieve a strong workout. this workout was especially important due to my bad nights sleep which made me feel tight and a hard workout yesterday that mad me feel tight.
Note, the home practice requires much more discipline and attention to detail than a group class. One, there is no visual aid so you have to listen to the cues and know your poses and two, there is no one to watch over you or force you to complete the workout.
Do Yoga, it is a good for you :-)
Note, the home practice requires much more discipline and attention to detail than a group class. One, there is no visual aid so you have to listen to the cues and know your poses and two, there is no one to watch over you or force you to complete the workout.
Do Yoga, it is a good for you :-)
Monday, October 01, 2007
Deads, Pull-ups and Presses
Neurological efficieny and effectiveness. The foundation for movement?
Todays workout
Superset of weighted pull-ups and Presses
Pullups
BW/5x1
10k/5x1
20k/3x1
30k/3x2
30k/2x2
Strong first pulls and subsequent reps went well. Must engage the lats more effectively.
Presses
24/5/5x2
28/5/5x5
These felt like butter, just moved nice, fluid, effective and efficient motion. the submax efforts are truly paying high dividends as evident in my 40k press day.
Deadlift
135/3x1
185/3x1
225/4x1
275/2x1
315/2x1
378/1x10 (approx 30+ seconds rest between sets)
Really pulled these like I owned the bar. As Rif stated I had my best pull on my last pull, always a personal goal....finish strong, finish my best. The groove was solid and just need to 'lean back' to finish my pull. I was not finishing my hips well and the reason is due to a compensation I made for shrugging the bar. I overcompensated by not 'pulling my shoulders back' at the top of the move. Once this was situated I felt the groove come together.
Great workout. Nice progressive day and I feel like I could have done more, and that is always a good way to finish a strong, hard workout...like you have some left in the tank.
Todays workout
Superset of weighted pull-ups and Presses
Pullups
BW/5x1
10k/5x1
20k/3x1
30k/3x2
30k/2x2
Strong first pulls and subsequent reps went well. Must engage the lats more effectively.
Presses
24/5/5x2
28/5/5x5
These felt like butter, just moved nice, fluid, effective and efficient motion. the submax efforts are truly paying high dividends as evident in my 40k press day.
Deadlift
135/3x1
185/3x1
225/4x1
275/2x1
315/2x1
378/1x10 (approx 30+ seconds rest between sets)
Really pulled these like I owned the bar. As Rif stated I had my best pull on my last pull, always a personal goal....finish strong, finish my best. The groove was solid and just need to 'lean back' to finish my pull. I was not finishing my hips well and the reason is due to a compensation I made for shrugging the bar. I overcompensated by not 'pulling my shoulders back' at the top of the move. Once this was situated I felt the groove come together.
Great workout. Nice progressive day and I feel like I could have done more, and that is always a good way to finish a strong, hard workout...like you have some left in the tank.
Saturday, September 29, 2007
Saturday play date with the KBs
Pistols
24/3/3x3
These were awesome, the best and most powerful, well balanced Pistols in a long time. Strong!
Squats (2kb: racked a 40 and 32kg, switching sides every other set)
3 reps x 4 total sets
Ass to the grass. I love squats. They are hard, require a great amount of tension when doing double racked front squats but they are rewarding. I feel a great amount of core action and I love having a healthy functioning body.
Pullups
8x5
20 Minutes of Yoga
24/3/3x3
These were awesome, the best and most powerful, well balanced Pistols in a long time. Strong!
Squats (2kb: racked a 40 and 32kg, switching sides every other set)
3 reps x 4 total sets
Ass to the grass. I love squats. They are hard, require a great amount of tension when doing double racked front squats but they are rewarding. I feel a great amount of core action and I love having a healthy functioning body.
Pullups
8x5
20 Minutes of Yoga
Friday, September 28, 2007
40kg...The 3rd installment
Week 3 of my 40 kg experience. Let me just say that this is one hecka of a BIG and HEAVY kettlebell. Everytime I touch this bell I am humble and honored to have built up the strength to move this thing for a workout. I am in awe of those men who use this as a regular tool.
So here is how it went up
Warm-up 1 arm swings for my snatches from 16kg to 40kg
Snatch (down to shoulder downswing motion)
40/2/2x6
I went after 6 sets of doubles. My hands are a little rough from Wed and I thought it best to have no tears and good reps. I must say I get progressively better as the sets add up. I can feel the pure power and explosive nature of this bell.
Presses
40/5/5x3
This is a first, 3 sets of 5 reps (at least I think). This took all my mojo to get these reps. Again I was strongest on my 3rd set but I knew it was best to call it there. This is both a progression in total reps and # of reps/set so I am very, very pleased.
Swings (1 arm)
40/8/8x5
Felt good to finish with this. I need this weight in my hand so swings are good for developing the grip strength and technique required to snatch this bell. I played around with my technique as I noticed I was really on my heels inthe initial sets. for the last 2 sets I put more focus on pushing with the middle part of my foot to better engage the balls of my feet. This helped with my back swing and took all the stress of my hammies and low back. Now never did my low back feel any real stress but I did notice when I made the change that the low back felt stronger and my hip snap and drive were more forceful.
My throat is burning from the work and I really enjoyed this workout
Did a 20 minute yoga session this morning and going to finish with another 20 minutes.
So here is how it went up
Warm-up 1 arm swings for my snatches from 16kg to 40kg
Snatch (down to shoulder downswing motion)
40/2/2x6
I went after 6 sets of doubles. My hands are a little rough from Wed and I thought it best to have no tears and good reps. I must say I get progressively better as the sets add up. I can feel the pure power and explosive nature of this bell.
Presses
40/5/5x3
This is a first, 3 sets of 5 reps (at least I think). This took all my mojo to get these reps. Again I was strongest on my 3rd set but I knew it was best to call it there. This is both a progression in total reps and # of reps/set so I am very, very pleased.
Swings (1 arm)
40/8/8x5
Felt good to finish with this. I need this weight in my hand so swings are good for developing the grip strength and technique required to snatch this bell. I played around with my technique as I noticed I was really on my heels inthe initial sets. for the last 2 sets I put more focus on pushing with the middle part of my foot to better engage the balls of my feet. This helped with my back swing and took all the stress of my hammies and low back. Now never did my low back feel any real stress but I did notice when I made the change that the low back felt stronger and my hip snap and drive were more forceful.
My throat is burning from the work and I really enjoyed this workout
Did a 20 minute yoga session this morning and going to finish with another 20 minutes.
Wednesday, September 26, 2007
Snatches, Swings and friends
Another day at Rifs, Geoff and my friend Tim Dymmel joined in for a workout session. Tim mimiced me for the most part which is great having another guy, who is strong, fit and gives you a little extra push. Plus, watching Geoff do his Olympics is inspiring and then there is the great Rif, enough said there.
Snatch
16/5/5x1
20/5/5x1
24/5/5x1
28/5/5x8 = 80
Getting this motion down much better, making it much easier on the hands. Unlike my friend Tim, who endedup with 4 tears....but given the fact that he has not snatched in quite some time I will give him a pass :-). Afterall with all my tears I have no room to talk...lol
Swings 1 arm
24/10/10x5
Ok not the big numbers, high intensity work but Iam very happy with these because I really want to hone my skills. I can always push myself, but honing the skills is a must
Really nice energy today and I thank Geoff and Tim for joining us at Rifs and of course Rif for opening his doors to all of us. What a great environment and wish we had some more days like these. I really feel that picking Geoffs brain would be a great experience and Tim pushing me and sharing his ideas would awesome
PS: Yesterday did a hour hike and 25 minutes of yoga
Snatch
16/5/5x1
20/5/5x1
24/5/5x1
28/5/5x8 = 80
Getting this motion down much better, making it much easier on the hands. Unlike my friend Tim, who endedup with 4 tears....but given the fact that he has not snatched in quite some time I will give him a pass :-). Afterall with all my tears I have no room to talk...lol
Swings 1 arm
24/10/10x5
Ok not the big numbers, high intensity work but Iam very happy with these because I really want to hone my skills. I can always push myself, but honing the skills is a must
Really nice energy today and I thank Geoff and Tim for joining us at Rifs and of course Rif for opening his doors to all of us. What a great environment and wish we had some more days like these. I really feel that picking Geoffs brain would be a great experience and Tim pushing me and sharing his ideas would awesome
PS: Yesterday did a hour hike and 25 minutes of yoga
Monday, September 24, 2007
Pull, Pull and Push
At the Rifstonian institutre for higher training today I had the pleasure of meet the Neuperts, Geoff and Courtney. These are two talented and intelligent people who work in the field. I was impressed with their knowledge and Geoff's strength....strong dude hit the real deal weightlifting snatch, etc.
I was able to eavesdrop on their conversations with Rif on Z-Health which is an interesting "joint mobility" system. I like the idea of aproaching the body and its movement on the Neurological level. Very simple in their appearence, the moves that is but quite complex in the true manner in which one to perform the moves. Requires a great degree of focus, patience and concentration. I look forward to learning more.
The Workout
Pull-ups
5
5kg/5 x1
10kg/6x2
20kg/4x1
25kg/3x3
I have to admit I did not feel strong today but I think my numbers were strong.
Deadlift
135/3
185/3
225/3
275/3
315/2
365/1x10 with 30 sec rest
Not my best technique day, Rif and Geoff both noted I was not finishing properly with the hips and I had a slight shrug of the shoulders. A little out of sync with this today but I know and feel it so much more clearly.
Press
28/5/5x5
Nice submax effort. I really value the importance of submax training for maximal gains. The system works and it is evident in my deadlift for the TSC.
A special day at Rifs, anytime you get to meet other great minds and all share information in an open form this is a unique and inviting opportunity.
Yoga tomorrow
I was able to eavesdrop on their conversations with Rif on Z-Health which is an interesting "joint mobility" system. I like the idea of aproaching the body and its movement on the Neurological level. Very simple in their appearence, the moves that is but quite complex in the true manner in which one to perform the moves. Requires a great degree of focus, patience and concentration. I look forward to learning more.
The Workout
Pull-ups
5
5kg/5 x1
10kg/6x2
20kg/4x1
25kg/3x3
I have to admit I did not feel strong today but I think my numbers were strong.
Deadlift
135/3
185/3
225/3
275/3
315/2
365/1x10 with 30 sec rest
Not my best technique day, Rif and Geoff both noted I was not finishing properly with the hips and I had a slight shrug of the shoulders. A little out of sync with this today but I know and feel it so much more clearly.
Press
28/5/5x5
Nice submax effort. I really value the importance of submax training for maximal gains. The system works and it is evident in my deadlift for the TSC.
A special day at Rifs, anytime you get to meet other great minds and all share information in an open form this is a unique and inviting opportunity.
Yoga tomorrow
Saturday, September 22, 2007
40kg
What more can I say than it is a 40 kinda of day, and I am not talking about Mikey's, Old E, King Cobra, etc. Of course, I am referring to the KB. Now, back in the high school dayz I would not mind a Bubble Bee or Old E but these days I prefer the kettlebell.
So, here is how it went up!
Windmill warm-up
16/5/5x2
24/5/5x2
Snatch
16/5/5x1
24/5/5x1
32/3/3x1
40/3/3x4
Now, with each rep I do the pull to the shoulder and reverse clean techniique with this bell. I am still acquiring the feel for this bell, especially with my right side. I did some hand maintenance the other day and my right hand is a little raw so the rotation is a little uncomfortable.
So my right side struggled but really improved with each set as I figured how to set the bell in my hand to minimize the discomfort. My left side though went up like a man possessed, wickedly fast and smooth, strong like a 32Kg.
Press
40/3/3x4
This exercise my left struggles and my right feels super strong. The first set on the left was the most challenging but I felt really strong with all the sets. I feel it and it comes STRONG!
2 hand Swing
40/20x7 (30 seconds work mixed with 30 seconds rest).
My body held strong, the last set I could feel the fatiguee but overall strength and endurance felt great and I really felt a strong hip snap...the key!
Great workout! Will do some yoga to finish off and call it the day!
So, here is how it went up!
Windmill warm-up
16/5/5x2
24/5/5x2
Snatch
16/5/5x1
24/5/5x1
32/3/3x1
40/3/3x4
Now, with each rep I do the pull to the shoulder and reverse clean techniique with this bell. I am still acquiring the feel for this bell, especially with my right side. I did some hand maintenance the other day and my right hand is a little raw so the rotation is a little uncomfortable.
So my right side struggled but really improved with each set as I figured how to set the bell in my hand to minimize the discomfort. My left side though went up like a man possessed, wickedly fast and smooth, strong like a 32Kg.
Press
40/3/3x4
This exercise my left struggles and my right feels super strong. The first set on the left was the most challenging but I felt really strong with all the sets. I feel it and it comes STRONG!
2 hand Swing
40/20x7 (30 seconds work mixed with 30 seconds rest).
My body held strong, the last set I could feel the fatiguee but overall strength and endurance felt great and I really felt a strong hip snap...the key!
Great workout! Will do some yoga to finish off and call it the day!
Friday, September 21, 2007
The final addition of my new workout plan
monday
weighted pullups
deadlifts
light press( 24 or 28 kg)
wednesday
Snatch volume ( 24 28 or 32 kg )
Heavy pistols (28 or 32 kg)
swings (28 or 32 kg)
Friday
Heavy snatch ( 40 kg)
Heavy press (32 or 40 kg)
Saturday
Medium Pistols ( 24 or 28 kg)
Pull-ups
In addition, I am doing at least 20 minutes to 30 of yoga 4+ days a week. In fact, I did yoga the last 2 days and will do so again tomorrow. Other things may appear, like swings, a mountain bike ride, hike or run based on how the body is feeling. I am enjoying the strength part and the conditioning associated with it but I still enjoy the other athletic moves.
Stay tuned for the continued progress
weighted pullups
deadlifts
light press( 24 or 28 kg)
wednesday
Snatch volume ( 24 28 or 32 kg )
Heavy pistols (28 or 32 kg)
swings (28 or 32 kg)
Friday
Heavy snatch ( 40 kg)
Heavy press (32 or 40 kg)
Saturday
Medium Pistols ( 24 or 28 kg)
Pull-ups
In addition, I am doing at least 20 minutes to 30 of yoga 4+ days a week. In fact, I did yoga the last 2 days and will do so again tomorrow. Other things may appear, like swings, a mountain bike ride, hike or run based on how the body is feeling. I am enjoying the strength part and the conditioning associated with it but I still enjoy the other athletic moves.
Stay tuned for the continued progress
Wednesday, September 19, 2007
Wed workout
So, still working out the details with Rif on the plan but after today I think we have a GOOD one in place. Today was a the Wed portion.
Snatch (for volume altering workouts between the 24, 28 and 32)
24/5/5
24/7/7
24/9/9
24/11/11
Repeat the pyramid for a total of 2 rounds or 128 snatches. Cardio wise and strength endurance wise this was not bad at all. I felt like I could do sets of 20 to 30. However, I am really working on my technique, slow and controlled, pausing at the top to find my center, riding the back swing, and of course the hands which continue to be an issue. No tears but they callouses were hurting.
Swing: 1 Arm (this is for more work or as Rif puts it 'tonage'). I like that philosophy.
32/10/10
32/12/12
32/15/15
32/10/10x3
total of 134. My low back was tired and I put more stress than necessary. I kept my rest to 1 minute or less and in the scheme of things, not a good idea. I should have focused on my form and just getting the work in. Good Lesson!
16000 + lbs or 8 tons of swings and snatches. A good day
PS: I did 3 sets of Pistols w/ the 24kg for a 3x3 yesterday and my abs/glutes are rocked. :-)
Snatch (for volume altering workouts between the 24, 28 and 32)
24/5/5
24/7/7
24/9/9
24/11/11
Repeat the pyramid for a total of 2 rounds or 128 snatches. Cardio wise and strength endurance wise this was not bad at all. I felt like I could do sets of 20 to 30. However, I am really working on my technique, slow and controlled, pausing at the top to find my center, riding the back swing, and of course the hands which continue to be an issue. No tears but they callouses were hurting.
Swing: 1 Arm (this is for more work or as Rif puts it 'tonage'). I like that philosophy.
32/10/10
32/12/12
32/15/15
32/10/10x3
total of 134. My low back was tired and I put more stress than necessary. I kept my rest to 1 minute or less and in the scheme of things, not a good idea. I should have focused on my form and just getting the work in. Good Lesson!
16000 + lbs or 8 tons of swings and snatches. A good day
PS: I did 3 sets of Pistols w/ the 24kg for a 3x3 yesterday and my abs/glutes are rocked. :-)
A few Life and Training Philosophies
Some Philosophies
*Keep it Simple. Do not make 'things' more complex than necessary. Life is already a challenge why make it more complex than need be. There is a ton of great and useful stuff available, find what works for you and go for it. The key is sticking to it and learning/understanding what you choose to a level where you successfully implement, stay consistent and make progress!
*Be Real with yourself. There is no need to lie to yourself or others. So when making an assessment as to what you want, need, desire, etc. just be honest with yourself, find the tools, develop the skills and go for it!
*Be Humble. Shoot, who knows everything about everything? So be humble, seek out help and guidance, be open-minded and learn as much as you can. You do not have to use the information but it can and most likely will help you to succeed on some level.
*Be Respectful. Anyone reinvented the wheel lately? Again, so many wonderful ideas, and brilliant/creative minds exist, respect others and be open to learn from them. You do not have to agree with someone to be respectful.
*Enjoy the moment. This is your big show, your one and only so enjoy, have fun, do it with a smile, a good many laughs, and love in your heart and soul. This is the ride of your life, your adventure into a carnival of many experiences, so kick back, take a deep breathe and enjoy.
*Make a difference. Everyday the way you live impacts others, so make a positive impact/difference.
*Be Kind and Peaceful. Especially to yourself because this is where it all starts. the best part is this will carryover to others, believe me I see it everyday. Sometimes the best hour of a persons day is the hour they spend with you, so be kind and peaceful and of course loving.
*Be Compassionate. Everyone has a story and the stories they have been told have stories behind them, so be compassionate and by the way this should be applied to yourself first. Show yourself compassion, you are a student of life and we all learn according to our own way/experiences.
These are just some of the tenants of life that reward me on a daily basis. The reflections associated with them are just a short expression of some of my story and how I want to share. I learn everyday that the more practice I put into these philosophies the greater rewards I share with others and that are inturn bestowed upon me, whether by others or just within my own being. Be calm, compassionate, loving, kind, peaceful, respectful, aware, conscious and striving to help this world become a better place have provided me with so many daily rewards. I feel I am evolving more and more each day as I practice these principles. Am I perfect, well that is a topic that is debately, however I know I am doing my best.
I hope you enjoy and can read this with an open mind toward learning and in turn share your thoughts, feelings, principles, philosophies with me. I enjoy what others have to say and I am curious to say the least as I approach everyday with the plan of evolving further than the days prior
My this writing find you with peace, love, kindness, compassion and respect in your heart and Soul
*Keep it Simple. Do not make 'things' more complex than necessary. Life is already a challenge why make it more complex than need be. There is a ton of great and useful stuff available, find what works for you and go for it. The key is sticking to it and learning/understanding what you choose to a level where you successfully implement, stay consistent and make progress!
*Be Real with yourself. There is no need to lie to yourself or others. So when making an assessment as to what you want, need, desire, etc. just be honest with yourself, find the tools, develop the skills and go for it!
*Be Humble. Shoot, who knows everything about everything? So be humble, seek out help and guidance, be open-minded and learn as much as you can. You do not have to use the information but it can and most likely will help you to succeed on some level.
*Be Respectful. Anyone reinvented the wheel lately? Again, so many wonderful ideas, and brilliant/creative minds exist, respect others and be open to learn from them. You do not have to agree with someone to be respectful.
*Enjoy the moment. This is your big show, your one and only so enjoy, have fun, do it with a smile, a good many laughs, and love in your heart and soul. This is the ride of your life, your adventure into a carnival of many experiences, so kick back, take a deep breathe and enjoy.
*Make a difference. Everyday the way you live impacts others, so make a positive impact/difference.
*Be Kind and Peaceful. Especially to yourself because this is where it all starts. the best part is this will carryover to others, believe me I see it everyday. Sometimes the best hour of a persons day is the hour they spend with you, so be kind and peaceful and of course loving.
*Be Compassionate. Everyone has a story and the stories they have been told have stories behind them, so be compassionate and by the way this should be applied to yourself first. Show yourself compassion, you are a student of life and we all learn according to our own way/experiences.
These are just some of the tenants of life that reward me on a daily basis. The reflections associated with them are just a short expression of some of my story and how I want to share. I learn everyday that the more practice I put into these philosophies the greater rewards I share with others and that are inturn bestowed upon me, whether by others or just within my own being. Be calm, compassionate, loving, kind, peaceful, respectful, aware, conscious and striving to help this world become a better place have provided me with so many daily rewards. I feel I am evolving more and more each day as I practice these principles. Am I perfect, well that is a topic that is debately, however I know I am doing my best.
I hope you enjoy and can read this with an open mind toward learning and in turn share your thoughts, feelings, principles, philosophies with me. I enjoy what others have to say and I am curious to say the least as I approach everyday with the plan of evolving further than the days prior
My this writing find you with peace, love, kindness, compassion and respect in your heart and Soul
Monday, September 17, 2007
The New Plan
The new plan is under way but still working out the kinks, meaning putting together the schedule and plan of attack. So, with that in mind I had a light day today in terms of total workload but a good workout regardless
Morning Yoga for 20 minutes with some joint mobility.
Rifstonian Institute for Higher Learning
Military Press
28/5/5 x5
Key point! Use the lats to pull the bell into the body and to launch the bell overhead and Tense the whole body!
Pull-ups (bodyweight, tactical style)
10x3
Normallly there will also be deadlifts on this day but next week will begin that process.
Feels good to be heading in a new direction and building off the last program! I want to capitalize on the strength gains and really improve my swings, pistols and presses as well as the snatch, deadlift and pull-up! Day 1 of this program of many!
Morning Yoga for 20 minutes with some joint mobility.
Rifstonian Institute for Higher Learning
Military Press
28/5/5 x5
Key point! Use the lats to pull the bell into the body and to launch the bell overhead and Tense the whole body!
Pull-ups (bodyweight, tactical style)
10x3
Normallly there will also be deadlifts on this day but next week will begin that process.
Feels good to be heading in a new direction and building off the last program! I want to capitalize on the strength gains and really improve my swings, pistols and presses as well as the snatch, deadlift and pull-up! Day 1 of this program of many!
Saturday, September 15, 2007
Starting the 40kg Journey
Well truth is it started long ago back on day 1 of the Kettlebells in december of 2004. Yesterday I did do
Military Press
40k/1/1x5
Singles, the deadlift approach or more appropriately the powerlifitng approach
Pistols
40/1/1x3
Left side is shaky, right side is solid!
Today was the first big workout day. I just wanted to 'play' around and feel the 40kg in my hands. I figure the more I handle it, even on a low level the stronger and more 'comfortable' I will become. So, this was a step forward in that process.
Windmill
24/5/5x3
Nice warm-up
Snatches
24/3/3x1
32/3/3x1
40/3/3x3
Ok, this is a good start and great for the confidence. I choose to bring the bell to the shoulder after each snatch as I did not want to overload my body on the downswing. First things first, get comfortable with the bell overhead and solid! Right side is a little short of the lefts capabilities due to grip strength. Overall, 5 and 5 is near
Cleans
40/5/5x3
No issues here, still just a great exercise. Cannot wait to do doubles.
Squats
40/3/3x3
Great and this was ass to the grass style. Again, right a little behind due to stabilizing the bell but no worries. 5 and 5 is near
Renegade Rows
40/3/3x3
Just playing around here. stabilized on a 24kg and really focused on minimal rotation as I pulled to fully engage the core! Mission successful
Janda
24/5x3
Crunch and Toe Touch
24/5x3
Seated Rotation (modified hot potato)
24/5/5x3
YOGA
25 minutes of good yoga!
Heart was pumping, muscles working, sweat beading sounds like a great workout! A new path along my journey begins in my continued evolution! I look forward to all that lies in front of me and thank you for joining along with me as I take this path. Please feel free to contribute and much success on your journeys
Military Press
40k/1/1x5
Singles, the deadlift approach or more appropriately the powerlifitng approach
Pistols
40/1/1x3
Left side is shaky, right side is solid!
Today was the first big workout day. I just wanted to 'play' around and feel the 40kg in my hands. I figure the more I handle it, even on a low level the stronger and more 'comfortable' I will become. So, this was a step forward in that process.
Windmill
24/5/5x3
Nice warm-up
Snatches
24/3/3x1
32/3/3x1
40/3/3x3
Ok, this is a good start and great for the confidence. I choose to bring the bell to the shoulder after each snatch as I did not want to overload my body on the downswing. First things first, get comfortable with the bell overhead and solid! Right side is a little short of the lefts capabilities due to grip strength. Overall, 5 and 5 is near
Cleans
40/5/5x3
No issues here, still just a great exercise. Cannot wait to do doubles.
Squats
40/3/3x3
Great and this was ass to the grass style. Again, right a little behind due to stabilizing the bell but no worries. 5 and 5 is near
Renegade Rows
40/3/3x3
Just playing around here. stabilized on a 24kg and really focused on minimal rotation as I pulled to fully engage the core! Mission successful
Janda
24/5x3
Crunch and Toe Touch
24/5x3
Seated Rotation (modified hot potato)
24/5/5x3
YOGA
25 minutes of good yoga!
Heart was pumping, muscles working, sweat beading sounds like a great workout! A new path along my journey begins in my continued evolution! I look forward to all that lies in front of me and thank you for joining along with me as I take this path. Please feel free to contribute and much success on your journeys
Friday, September 14, 2007
New Goals
The main goal is to begin working with the 40kg
New GOALS
Snatch: 40kg for 5 reps/side and 5 sets
Military Press: 40kg for 5 reps/side and 5 sets
Pistol: 40kg: for 5 reps/side 5 sets
Swings: 40kg for sets of 20 and 20 with 1 arm and a total of 5 sets or 200 1 arm swings/100/arm
Pull-up: 40kg for 5 reps in one set (total workout volume of 15/workout)
Deadlift: 600
Bodyfat 8%
Bodyweight: 165 to 168
Date to accomplsih by Feb RKC in San Jose (except deadlift, I will have to confer with Rif on this goal just to be sure, 50lbs is a lot as Rif would say)
New GOALS
Snatch: 40kg for 5 reps/side and 5 sets
Military Press: 40kg for 5 reps/side and 5 sets
Pistol: 40kg: for 5 reps/side 5 sets
Swings: 40kg for sets of 20 and 20 with 1 arm and a total of 5 sets or 200 1 arm swings/100/arm
Pull-up: 40kg for 5 reps in one set (total workout volume of 15/workout)
Deadlift: 600
Bodyfat 8%
Bodyweight: 165 to 168
Date to accomplsih by Feb RKC in San Jose (except deadlift, I will have to confer with Rif on this goal just to be sure, 50lbs is a lot as Rif would say)
546 Photo's
http://www.youtube.com/watch?v=_9B6zc9a9Zo
video of 524 (546 did not get footage, battery died, lol)
This sure is cool! I love pushing myself, challenging myself to bigger and better things. The journey is always worth it and the outcome is what it is. This has been an invaluable experience, one in which I am proud of myself! Just look at the strain, pain and suffering are a part of any journey to being your best. You must willing to face that pain, that suffering if you desire to be your best and challenge yourself to new heights. I can speak from experience and my face, my body, my muscles and that bar bending with 546 pounds of iron tell the story! What are you doing to challenge yourself?
Wednesday, September 12, 2007
TSC
What more can I say than this was my day for my Tactical Strength Challenge!
Deadlift (rif knows better than I, I already forgot from all the lack of blood flow...lol)
attempt 1
491
attempt 2
524
attempt 3
546
This i know for a fact, 546 is my new PR and I love it. This too me and for me was the number I wanted the most, the deadlift. I have already accomplished (although outside of competition day) my snatch goal so this one was the big one and I nailed it! I am so proud of Rif and I for working together to get this number.
Pull-ups (with 10kg)
15 reps
Snatch (32kg in 5 minutes)
61 reps
disappointing but 2 PR's makes up for it. Keeping it all in true perspective I set out to accomplish a goal and as Rif said, there was a day, a time, a place and the rules in place and I went on this wonderful journey, learning and improving!
A big thank you to Rif and all those who shared theur support!
Great day at the gym, great workout!
Deadlift (rif knows better than I, I already forgot from all the lack of blood flow...lol)
attempt 1
491
attempt 2
524
attempt 3
546
This i know for a fact, 546 is my new PR and I love it. This too me and for me was the number I wanted the most, the deadlift. I have already accomplished (although outside of competition day) my snatch goal so this one was the big one and I nailed it! I am so proud of Rif and I for working together to get this number.
Pull-ups (with 10kg)
15 reps
Snatch (32kg in 5 minutes)
61 reps
disappointing but 2 PR's makes up for it. Keeping it all in true perspective I set out to accomplish a goal and as Rif said, there was a day, a time, a place and the rules in place and I went on this wonderful journey, learning and improving!
A big thank you to Rif and all those who shared theur support!
Great day at the gym, great workout!
Saturday, September 08, 2007
Snatch, Swings, and taking'er easy
Snatch
24/3/3x1
32/3/3x3
1 Arm Swing
24/8/8x1
32/8/8x3
Pull-up
10x1
Nice sweat and good to feel the weight in the hands. Tapering is no fun let me just say that. For me, I just really enjoy working out and doing movement so limited or restricted movement is boring. I will be ready come Saturday for a hard workout!
24/3/3x1
32/3/3x3
1 Arm Swing
24/8/8x1
32/8/8x3
Pull-up
10x1
Nice sweat and good to feel the weight in the hands. Tapering is no fun let me just say that. For me, I just really enjoy working out and doing movement so limited or restricted movement is boring. I will be ready come Saturday for a hard workout!
Friday, September 07, 2007
3 P's
A light version. Sticking to the plan just a little something today
Military Press
28/5/5x5
Pistol
24/1/1x3
Pull-ups
8, 5, 5
What can I say more than I can do light loads in terms of volume (weight, reps, sets, %) and this is a good version. As my friend Franz said this concept would make a great article and it is in fact a part of the RKC weekend in a challenge known as the Tame the Beast! Well, in February of 2008 I will do so here in San Jose and these little practice workouts help. Plus I love the combination with an upper body push/pull and a lower body push/pull (which truly is what the pistol is). I feel GOOD and that is a goal worthy of achieving
Military Press
28/5/5x5
Pistol
24/1/1x3
Pull-ups
8, 5, 5
What can I say more than I can do light loads in terms of volume (weight, reps, sets, %) and this is a good version. As my friend Franz said this concept would make a great article and it is in fact a part of the RKC weekend in a challenge known as the Tame the Beast! Well, in February of 2008 I will do so here in San Jose and these little practice workouts help. Plus I love the combination with an upper body push/pull and a lower body push/pull (which truly is what the pistol is). I feel GOOD and that is a goal worthy of achieving
Thursday, September 06, 2007
Consumption
As a fitness pro and coach I have the great oppotunity to educate, share, teach, encourage, show, explain, support, and so much more many wonderful people. I am in a powerful position as I see it because I truly am a factor in peoples lives (or at least as much as they allow). This is an honor and one which I take seriously and with a great sense of humility and humble respect and gratitude.
So, as I evolve so do the lessons I have learned, the knowledge I have gained and my way of expressing and sharing with people in general. On of the main topics I discuss with my clients in the concept of nutrition. Now, I am fully aware and understand that a number of different philosophies exist in this area and many which are sound and successful. So, I have taken what I have learned through education and experience to develop my own philosophy.No particular order
* I only eat what I need
* Aim to eat all natural (organic if possible) foods that have no processing or modification
* Buy local produce, etc. if and when feasible
* Eat clean and lean
* Fasting is a good thing
* Drink water
* Have tea and make it a ceremony (enjoy the process and if possible talk with your loved ones over a nice cup)
* Eat Veggies
* Eat Fruits
* Buy cage free, no hormone, no anti-botic foods. Afterall, I prefer to respect my environment and that means the animals who are being sacrificed for our health. Plus, when I eat these healthier sources my body desires much less.
So this is just some of what I believe and aim for on a daily basis. I am limiting my consumption and appreciating all the factors that go into the production of food, etc. I realize I am fortunate to have the means to purchase these products at will and therefore have a healthier lifestyle.
By consuming less as a principle in life I feel I can contribute more back to the society. How so you may ask? Well, if I drive a car that gets better gas mileage, is better for the environment, buy only what I need to live a good life , walk when I can, use less energy in the house , take shorter showers, flush only after I pee 3 or 4 times , and so on I feel I can leave a small foot print. Do I have bigger goals? Yes! I am working daily on ways to share and the most important thing is I have to lead by example.
Is this the answer, well I cannot answer this for anyone but myself. I have found that I feel better eating less; I do not need many material things to have a great life since I am so fortunate to have love and a loving supportive partner, health, peace of mind and spirit, a successful business which I love and do with passion, good friends, family and clients, and a love for life that I experience everyday; I am working on selling my truck to buy a more fuel efficient, cleaner car; I am working on moving closer to my business so I can drive less and hope to walk more; etc. Point is that for myself I feel great and I feel peace as I strive daily to make an impact/difference and live my life to the fullest with the goal of leaving this place a better place then when I came here. I am excited to be going back to school again to continue my evolution and bring my life experiences and skills and share with the good people of this world. In time I will be doing more on a global level in an effort to help other societies thrive and prosper.
As my friend Franz said, "swing for the fences" what the best that can happen? I hit a grand slam and I love the sound of that!
So, as I evolve so do the lessons I have learned, the knowledge I have gained and my way of expressing and sharing with people in general. On of the main topics I discuss with my clients in the concept of nutrition. Now, I am fully aware and understand that a number of different philosophies exist in this area and many which are sound and successful. So, I have taken what I have learned through education and experience to develop my own philosophy.No particular order
* I only eat what I need
* Aim to eat all natural (organic if possible) foods that have no processing or modification
* Buy local produce, etc. if and when feasible
* Eat clean and lean
* Fasting is a good thing
* Drink water
* Have tea and make it a ceremony (enjoy the process and if possible talk with your loved ones over a nice cup)
* Eat Veggies
* Eat Fruits
* Buy cage free, no hormone, no anti-botic foods. Afterall, I prefer to respect my environment and that means the animals who are being sacrificed for our health. Plus, when I eat these healthier sources my body desires much less.
So this is just some of what I believe and aim for on a daily basis. I am limiting my consumption and appreciating all the factors that go into the production of food, etc. I realize I am fortunate to have the means to purchase these products at will and therefore have a healthier lifestyle.
By consuming less as a principle in life I feel I can contribute more back to the society. How so you may ask? Well, if I drive a car that gets better gas mileage, is better for the environment
Is this the answer, well I cannot answer this for anyone but myself. I have found that I feel better eating less; I do not need many material things to have a great life since I am so fortunate to have love and a loving supportive partner, health, peace of mind and spirit, a successful business which I love and do with passion, good friends, family and clients, and a love for life that I experience everyday; I am working on selling my truck to buy a more fuel efficient, cleaner car; I am working on moving closer to my business so I can drive less and hope to walk more; etc. Point is that for myself I feel great and I feel peace as I strive daily to make an impact/difference and live my life to the fullest with the goal of leaving this place a better place then when I came here. I am excited to be going back to school again to continue my evolution and bring my life experiences and skills and share with the good people of this world. In time I will be doing more on a global level in an effort to help other societies thrive and prosper.
As my friend Franz said, "swing for the fences" what the best that can happen? I hit a grand slam and I love the sound of that!
Wednesday, September 05, 2007
Tapering Down
A nice workout today with Rif. He is preparing for the RKC and I am getting ready for the big contest day or as I like to put it my day to shine and test myself on all the hardwork and preparation. truly this is nothing more than an opportunity to challenge myself and I could not be more excited.
Snatch (1 arm at a time)
24/12/arm for a total of 5 sets or 120 total reps.
In the process of today's training I believe RIf and I helped me improve my snatch. The conclusion is I was too much on my heals performing more of a true olympic snatch style. Because of this my time on the back swing to snatch were off coming out of the shoot (bell swinging back and me pulling up against that force which put undue stress on my hands and subsequently my low back). Therefore an emphasis on placing more pressure on the ball of the foot as well as the heal keeps me more balanced and allows the bell to flow more smoothly and we are in sync making me more explosive and efficient.
Great day at Rifs! What else is new, :-)!
Just want to express my gratitude and appreciation to Mark for taking time out of his life to work with me. Anytime you have someone willing to mentor/coach you on their dime/time you have to be thankful!
Snatch (1 arm at a time)
24/12/arm for a total of 5 sets or 120 total reps.
In the process of today's training I believe RIf and I helped me improve my snatch. The conclusion is I was too much on my heals performing more of a true olympic snatch style. Because of this my time on the back swing to snatch were off coming out of the shoot (bell swinging back and me pulling up against that force which put undue stress on my hands and subsequently my low back). Therefore an emphasis on placing more pressure on the ball of the foot as well as the heal keeps me more balanced and allows the bell to flow more smoothly and we are in sync making me more explosive and efficient.
Great day at Rifs! What else is new, :-)!
Just want to express my gratitude and appreciation to Mark for taking time out of his life to work with me. Anytime you have someone willing to mentor/coach you on their dime/time you have to be thankful!
Friday, August 31, 2007
3 P's
One of my favorite workouts bar none, the 3 P's; Pistols, Presses and Pull-ups!
Presses
24/3/3x1
32/5/5x5
super set with Pullups
5x5
Pistols
24/1x1
32/1x4
These were amazing strong! I was able to hold the bottom position and that was a great sign of my progress. It is amazing how the deadlift help my pistols
Supeset with Pullups
5x5
Great small workout. headed to Mt Shasta tonight for the 3 day and will do the 16kg Max VO2 workout tomorrow. I will record on Monday. Have a happy and safe labor Day
Presses
24/3/3x1
32/5/5x5
super set with Pullups
5x5
Pistols
24/1x1
32/1x4
These were amazing strong! I was able to hold the bottom position and that was a great sign of my progress. It is amazing how the deadlift help my pistols
Supeset with Pullups
5x5
Great small workout. headed to Mt Shasta tonight for the 3 day and will do the 16kg Max VO2 workout tomorrow. I will record on Monday. Have a happy and safe labor Day
Wednesday, August 29, 2007
Snatches
Last BIG snatch workout and a good test! I am ready mentally and physically to push toward the contest and the prior goals. I know I have prepared myself well and in doing so have no reason I should not accomplish or be right where I want come contest day, and let me tell you how GREAT that feels. A big thanks to Rif for his coaching and guidance through the process, not done but close.
Snatch
warm-up
16/5/5
20/5/5
24/5/5
32/3/3
Round 1
32/8/8 (30 total seconds followed by 30 seconds rest) x3
Round 2
24/8/8 (same protocol) x3
Round 3
20/8/8 (same protocol x3
note 3rd set was a swing set of 10/10
WOW my heart was beating fast and I could feel the lungs burning up. What a fantastic workout and great for mental fortitude and awareness heading into the contest.
Snatch
warm-up
16/5/5
20/5/5
24/5/5
32/3/3
Round 1
32/8/8 (30 total seconds followed by 30 seconds rest) x3
Round 2
24/8/8 (same protocol) x3
Round 3
20/8/8 (same protocol x3
note 3rd set was a swing set of 10/10
WOW my heart was beating fast and I could feel the lungs burning up. What a fantastic workout and great for mental fortitude and awareness heading into the contest.
Monday, August 27, 2007
deadlifts and Pull-ups
Last big DL/PUP day and it was a great day!
Deadlifts
typical warm-up
405/1x1
455/1x1
477/1x1
495/1x1
315/1x8 for speed (less than 30 sec rest)
Feeling strong, and READY for a new PR
Pull-ups
10kg/14 (maxed out)
10kg/7x1
BW/7x1
Great day at Stones! Great to see all this preparation and I am looking forward to my big day on the 15th. Fun to prep and see a goal through the end!
Deadlifts
typical warm-up
405/1x1
455/1x1
477/1x1
495/1x1
315/1x8 for speed (less than 30 sec rest)
Feeling strong, and READY for a new PR
Pull-ups
10kg/14 (maxed out)
10kg/7x1
BW/7x1
Great day at Stones! Great to see all this preparation and I am looking forward to my big day on the 15th. Fun to prep and see a goal through the end!
Saturday, August 25, 2007
VO2 Max snatch workout & more
Today was my first attempt at the VO2 max snatch workout with the 16kg. Goal one arm for 15 seconds followed by a 15 sec rest and then the other arm for 20 to 25 minutes.
Snatch
16/7 x30 (or 15 minutes)
Max hr at the end of the 30th set was 138, yes 138 and I have to say if it was not for my low back tightening on set 18 or so I could have done 25 minutes worth. But, first time and my limiting factor at this point is the low back. I am not used to this volume, intensity and therefore I am pleased with the effort for today. I really like the workout and can see that 8 is more than reasonable per set. Nice to know my cardio is feeling strong, at least with 16kg :)
Snatch Hold
32kg/55sec/side x 2 sets
Mindful breathing, meditation, focus are the keys. my right shoulder toward the end of the 2nd set was feeling the fatigue
Military Press
32/5/5x5
Great, first time in some time!
Pull-ups
12
10
Great day!
Snatch
16/7 x30 (or 15 minutes)
Max hr at the end of the 30th set was 138, yes 138 and I have to say if it was not for my low back tightening on set 18 or so I could have done 25 minutes worth. But, first time and my limiting factor at this point is the low back. I am not used to this volume, intensity and therefore I am pleased with the effort for today. I really like the workout and can see that 8 is more than reasonable per set. Nice to know my cardio is feeling strong, at least with 16kg :)
Snatch Hold
32kg/55sec/side x 2 sets
Mindful breathing, meditation, focus are the keys. my right shoulder toward the end of the 2nd set was feeling the fatigue
Military Press
32/5/5x5
Great, first time in some time!
Pull-ups
12
10
Great day!
Wednesday, August 22, 2007
Snatches
Breaking down! time is fleeting in terms of contest prep and with a 10day break my body feels well rested butnaturally a little weak in the areas of strength anc conditioning. Therefore, it takes a little more to warm-up and move the weight.
Snatch
32/3/3x1
32/5/5x1
32/7/7x1
32/9/9x1
32/11/11x1
total 70
And no tears! Yes! This was work but hey I can do anything I want...be mindful, be focues, be present and believe in yourself, a motto!
24/10/10x3
total 60
Low back is a bit fatigued and sore but after Monday and today combined with the layoff I am cool with it and it is nothing but a thing!
Snatch
32/3/3x1
32/5/5x1
32/7/7x1
32/9/9x1
32/11/11x1
total 70
And no tears! Yes! This was work but hey I can do anything I want...be mindful, be focues, be present and believe in yourself, a motto!
24/10/10x3
total 60
Low back is a bit fatigued and sore but after Monday and today combined with the layoff I am cool with it and it is nothing but a thing!
Monday, August 20, 2007
Deadlifts and Pull-ups
Ok, so first day back from a 10 day holiday and no I did not do my typical workouts or spend time blogging ;-). but I did have a nice vacation!
So feel a little flat but nice to have some heavy weight in my hands.
Deadlifts
followed my typical warm-up scheme thru 405 then the big work sets (PS: do not let me downplay the importance of the warm-up, that is for sure not the case. This helps me to focus my chi and get my kinks worked thru finding my correct form, VERY important).
405/1x1
427/1x1
438/1x2
449/1x2
315/1x10 with no more than 30 seconds between rest....ps my favorite part of the workout ;-)
What can I say. My technique was rusty and I was not perfect but I did have some solid pulls. Need to lock down my body more so i finish properly, by lockdown I mean remove the 'slack' and compact my shoulders to hips, this will help me to avoid the extra inch I tend to lift the bell and make the motion more intact so I move as one.
Pull-ups
10kg/5x5
These were awesome. Could not believe how strong I felt and how relatively easy the pulls were considering the layoff.
I am back and ready to train hard for the contest and the journey of life! Day 1 and how you miss something when it is not around!
So feel a little flat but nice to have some heavy weight in my hands.
Deadlifts
followed my typical warm-up scheme thru 405 then the big work sets (PS: do not let me downplay the importance of the warm-up, that is for sure not the case. This helps me to focus my chi and get my kinks worked thru finding my correct form, VERY important).
405/1x1
427/1x1
438/1x2
449/1x2
315/1x10 with no more than 30 seconds between rest....ps my favorite part of the workout ;-)
What can I say. My technique was rusty and I was not perfect but I did have some solid pulls. Need to lock down my body more so i finish properly, by lockdown I mean remove the 'slack' and compact my shoulders to hips
Pull-ups
10kg/5x5
These were awesome. Could not believe how strong I felt and how relatively easy the pulls were considering the layoff.
I am back and ready to train hard for the contest and the journey of life! Day 1 and how you miss something when it is not around!
Wednesday, August 08, 2007
Snatches & Swings
Well, big day today for me. With my big 10 day trip coming up I had to have astrong workout with my snatches with the TSC only a month away. Because I was short on time I did not have the pleasure of training with Rif, an opportunity you do not want to pass up but circumstances being what they are I had no choice. But I still hit and I had theinsipration of Mia with me, doing her KB workout
Snatches
16/5/5
24/5/5
32/5/5x8 = 80 total
First time in some time I have snatched the 32. Initially just holding it the weight felt heavy but once I got going it was on and I felt super strong and the bell whipped up with power, speed, grace a like a man on a mission. My hands held strong and I used a method I saw Rif doing over the last few where the downward stroke did not pull so fiercly on hands. YES!!!!!! I am very pleased
1 Arm Swings
32/5/5/5/5/5/5/5/5/5/5/5/5 = 60 total x1
32/10/10/10/10 = 40 total ( giving out now but I have one set left, fatigue is setting in)
32/10/10x1
These were great, the first set really pushed me but I was strong heading into the second set and my back held strong. At the end of the swings I felt some mild low fatigue but overall I am pleased with the volume and loads. This is some strong work for me.
Plan to do Pull-ups tonight when I am fresh.
Snatches
16/5/5
24/5/5
32/5/5x8 = 80 total
First time in some time I have snatched the 32. Initially just holding it the weight felt heavy but once I got going it was on and I felt super strong and the bell whipped up with power, speed, grace a like a man on a mission. My hands held strong and I used a method I saw Rif doing over the last few where the downward stroke did not pull so fiercly on hands. YES!!!!!! I am very pleased
1 Arm Swings
32/5/5/5/5/5/5/5/5/5/5/5/5 = 60 total x1
32/10/10/10/10 = 40 total ( giving out now but I have one set left, fatigue is setting in)
32/10/10x1
These were great, the first set really pushed me but I was strong heading into the second set and my back held strong. At the end of the swings I felt some mild low fatigue but overall I am pleased with the volume and loads. This is some strong work for me.
Plan to do Pull-ups tonight when I am fresh.
Tuesday, August 07, 2007
Presses and Pistols
Recovery workout day with Mia. She is getting into the Kb's so she asked me help evaluate her form. I joined in with some of my own strength work, focus on submax loads
Presses
32/5/5x5
Pistols
24/3/3x3
I feel good, still feeling my CNS fatigue but overall my body is healthy and strong just a bit tired.
Mia is destined for greatness with the bells, she is a mutant workhorse. Once she really 'gets it' which she just needs some time with the bells she is going to have fun challenging herself and she has a great reference in Tracy.
Have a great Tuesday
Presses
32/5/5x5
Pistols
24/3/3x3
I feel good, still feeling my CNS fatigue but overall my body is healthy and strong just a bit tired.
Mia is destined for greatness with the bells, she is a mutant workhorse. Once she really 'gets it' which she just needs some time with the bells she is going to have fun challenging herself and she has a great reference in Tracy.
Have a great Tuesday
Monday, August 06, 2007
Deadlifts and Pull-ups
Nice recovery workout day. LIghtening the load on the deads after a big week. Here is how it went
Deadlift
warm-up sequence as usual followed by my workload
405/1x7
A nice workload for how I was feeling. Feels good to have 405 be my light day workload for multiple reps.
Pull-ups
10kg, 2, 3, 4, 5, 6 x2 =40
This was a nice ladder workout. I worked off of percieved exertion and I maintained my strength well and even could have done at least a 2, 3, 4 for a third ladder.
Really pleased with the program, the journey and the outcomes. Also, really enjoy the energy that Rif and Tracy bring to the gym. Having Tracy, who is a friggin work horse and a mutant really inspires.
Deadlift
warm-up sequence as usual followed by my workload
405/1x7
A nice workload for how I was feeling. Feels good to have 405 be my light day workload for multiple reps.
Pull-ups
10kg, 2, 3, 4, 5, 6 x2 =40
This was a nice ladder workout. I worked off of percieved exertion and I maintained my strength well and even could have done at least a 2, 3, 4 for a third ladder.
Really pleased with the program, the journey and the outcomes. Also, really enjoy the energy that Rif and Tracy bring to the gym. Having Tracy, who is a friggin work horse and a mutant really inspires.
Thursday, August 02, 2007
Snatches & Swings
First day back on the snatches and here is how it went
Snatches
16/5/5x1
20/5/5x1
24/30 (switching every 5 reps) x4
total snatches with the 24kg = 120
I just doing this exercise. It is beautfiul to watch, and the feel is so smooth and athletic. And, to top it off it just kicks your arse from a strength and conditioning perspective. My hands made it through thanks to Rifs tape job and Tracys sock idea.
Swings 1 arm
32/20 left
32/20 right
32/15 lt
32/15 rt
32/10/10
90 additional 1 arm swings with the 32
felt a real strong hip snap and Rifs cue to push into the floor was super helpful. Used a hook grip so felt no pressure on the hands.
Overall this was a very good workout. I could feel residual CNS fatigue from Monday and my legs felt heavy and sluggish but I am stoked and feel really good with the training
have a beautiful day
Snatches
16/5/5x1
20/5/5x1
24/30 (switching every 5 reps) x4
total snatches with the 24kg = 120
I just doing this exercise. It is beautfiul to watch, and the feel is so smooth and athletic. And, to top it off it just kicks your arse from a strength and conditioning perspective. My hands made it through thanks to Rifs tape job and Tracys sock idea.
Swings 1 arm
32/20 left
32/20 right
32/15 lt
32/15 rt
32/10/10
90 additional 1 arm swings with the 32
felt a real strong hip snap and Rifs cue to push into the floor was super helpful. Used a hook grip so felt no pressure on the hands.
Overall this was a very good workout. I could feel residual CNS fatigue from Monday and my legs felt heavy and sluggish but I am stoked and feel really good with the training
have a beautiful day
Tuesday, July 31, 2007
Recovery Day
Well, I feel frickin great from yesterday. I want to thank all of you for your feedback both given to me and Rif. We are lucky, it is special and I am grateful.
So, today Mia, Jaz and I went out for a afternoon hike in the hot summer sun and got a good sweat. We did the trail in back of the LG house which is a 3.5 mile hike (the route we choose) which enabled us to take Jaz to swim. Then we came back to the casa and did a nice 25 minute Yoga session and I have to say I feel great. I wanted to have gas in the tank for tomorrows snatch session and just let my back, hips, legs, shoulders rest from heavy loads. This is how I felt today and this is what I did, listened to my body but I still got some active movement in and did some good regeneration/recovery work. Now, tomorrow physically I will be ready, I am just keeping the fingers crossed that the hands hold up, if not tough luck I will push on through and figure a way to get my work in.
Enjoy your evening and happy hump day!
So, today Mia, Jaz and I went out for a afternoon hike in the hot summer sun and got a good sweat. We did the trail in back of the LG house which is a 3.5 mile hike (the route we choose) which enabled us to take Jaz to swim. Then we came back to the casa and did a nice 25 minute Yoga session and I have to say I feel great. I wanted to have gas in the tank for tomorrows snatch session and just let my back, hips, legs, shoulders rest from heavy loads. This is how I felt today and this is what I did, listened to my body but I still got some active movement in and did some good regeneration/recovery work. Now, tomorrow physically I will be ready, I am just keeping the fingers crossed that the hands hold up, if not tough luck I will push on through and figure a way to get my work in.
Enjoy your evening and happy hump day!
Monday, July 30, 2007
Deadlifts and Pull-ups
Wow! What a fantastic workout today. The energy at Stones was off the hook. Rif, Tracy, myself we were all in a great training place today. I walked into them doing there Max VO2 workouts and was inspired.
Deadlifts
warmups
135/3x1
185/3x1
225/3x1
275/3x1
315/2x1
365/1x2 Belt
405/1x1
455/1x1
495/1x1
517/1x1 PR
YES! This was awesome. Rif felt I was looking strong and I admit I was feeling strong. I have to say the first time I looked at the 5 plates on each side I was thinking, "this is some serious weight", but I nailed it and Rif decided to through 2, 5kg plates on and Bang, got it!
I feel I am on a good pace for the TSC and all this training, the submax loads has truly made me feel strong and technically far better than ever. I am so happy to have Rif as a coach and have the support that I have had through this journey.
Pull-ups
10kg/12
10kg/6
10kg/4
I did not have enough time to properly rest since I had a client therefore sets 2 and 3 were a little short of what I felt i could have done with proper rest, still I am again pleased.
Super stoked and to go on a journey and see and feel the progressions and to give positive feedback to your coach as well is great and sooooo worth every training day!
Deadlifts
warmups
135/3x1
185/3x1
225/3x1
275/3x1
315/2x1
365/1x2 Belt
405/1x1
455/1x1
495/1x1
517/1x1 PR
YES! This was awesome. Rif felt I was looking strong and I admit I was feeling strong. I have to say the first time I looked at the 5 plates on each side I was thinking, "this is some serious weight", but I nailed it and Rif decided to through 2, 5kg plates on and Bang, got it!
I feel I am on a good pace for the TSC and all this training, the submax loads has truly made me feel strong and technically far better than ever. I am so happy to have Rif as a coach and have the support that I have had through this journey.
Pull-ups
10kg/12
10kg/6
10kg/4
I did not have enough time to properly rest since I had a client therefore sets 2 and 3 were a little short of what I felt i could have done with proper rest, still I am again pleased.
Super stoked and to go on a journey and see and feel the progressions and to give positive feedback to your coach as well is great and sooooo worth every training day!
Friday, July 27, 2007
More Swinging
I am a firm believer if I can swing well, form, technique and for reps (which will condition my cardio) then I will snatch well. At this point, I decided to wait until next week for snatches and replaced them with some more swings.
Windmill
16/5/5x2
24/5/5x3
Just wanted a good stretch and to increase my shoulder stability. This always helps me find my body especially in relation to mutliplanar movement
1 Arm swing
24/20/20 feel good can do more
24/30/30 feel good can do more
24/40/40 feeling it...hmmm watching my right low back
24/30/30 right low back tightened...done
Only did this with 1 transfer and I think the overload with the hook grip and the combination of all this weeks work just has me fatigued. Overall though I was pleased
push-ups and pullups (super set) morning
10 and 5 x 5 sets
afternoon
20 and 5 x 5 sets
Key was the 50 pull-ups and the 150 push-ups just is something I enjoy (truly this is not a lot of push-ups but it works for me)
that is all! Have a great weekend and just remember life is beautiful and life is fleeting so tell your partner you love them, tell your kids and parents and just enjoy yourself!
gratitude
Windmill
16/5/5x2
24/5/5x3
Just wanted a good stretch and to increase my shoulder stability. This always helps me find my body especially in relation to mutliplanar movement
1 Arm swing
24/20/20 feel good can do more
24/30/30 feel good can do more
24/40/40 feeling it...hmmm watching my right low back
24/30/30 right low back tightened...done
Only did this with 1 transfer and I think the overload with the hook grip and the combination of all this weeks work just has me fatigued. Overall though I was pleased
push-ups and pullups (super set) morning
10 and 5 x 5 sets
afternoon
20 and 5 x 5 sets
Key was the 50 pull-ups and the 150 push-ups just is something I enjoy (truly this is not a lot of push-ups but it works for me)
that is all! Have a great weekend and just remember life is beautiful and life is fleeting so tell your partner you love them, tell your kids and parents and just enjoy yourself!
gratitude
Wednesday, July 25, 2007
1 arm swings and TSC Reflection
That is all today. my body is feeling overall fatigue from the past 2 days and I only slept 3 hours last night. But I knew I had to hit my swing numbers so here is how it went down
1 arm swing
warm-up
sets
32/10/10/10/10x2
32/20/20x3
total 200
Now, this was not a cardio workout, which is a great thing. I know my vascular system is well developed. However, on the 20 and 20 sets I noticed the grip strength, especially the right hand which was weaker around 15. Now, I did hook grip which is part of my new method and I could for sure feel the benefit of the overload. All in all I was pleased. My low back was a little tight afterwards but I believe this to be the case of the prior days workout not anything else.
Overall I very pleased after Monday's workout and yesterdays follow up with the 40kg and the bodyweight exercises which I used for recovery and general conditioning. My legs are so much stronger as is my complete body. The training for the TSC has been the best thing I have done. Simply the process alone has really helped me focus more than ever eventhough I have done some nontraditional training (mountain biking specifically) I have been super consistent with getting what I needed accomplished done.
The one thing I was I had more prep work for was the 32 snatch. In the beginning I would say no, because I accomplsihed 90 in 5 minutes. However, the total cummulative work combined with the deadlifts and pull-ups really put my hands through the ringer. I need more hand callus development, LOL. But I think even now if I focus on the 24kg snatch and 16kg Max VO2 workout combined with heavy overload swings I will get at least 70 reps during the competition.
As I move forward I will share more about my journey through this process to the end goal. The most important aspect to me and for me is the journey and staying committed to the goal. This is something I ask of others all the time and I am glad I can step up and lead the way!
1 arm swing
warm-up
sets
32/10/10/10/10x2
32/20/20x3
total 200
Now, this was not a cardio workout, which is a great thing. I know my vascular system is well developed. However, on the 20 and 20 sets I noticed the grip strength, especially the right hand which was weaker around 15. Now, I did hook grip which is part of my new method and I could for sure feel the benefit of the overload. All in all I was pleased. My low back was a little tight afterwards but I believe this to be the case of the prior days workout not anything else.
Overall I very pleased after Monday's workout and yesterdays follow up with the 40kg and the bodyweight exercises which I used for recovery and general conditioning. My legs are so much stronger as is my complete body. The training for the TSC has been the best thing I have done. Simply the process alone has really helped me focus more than ever eventhough I have done some nontraditional training (mountain biking specifically) I have been super consistent with getting what I needed accomplished done.
The one thing I was I had more prep work for was the 32 snatch. In the beginning I would say no, because I accomplsihed 90 in 5 minutes. However, the total cummulative work combined with the deadlifts and pull-ups really put my hands through the ringer. I need more hand callus development, LOL. But I think even now if I focus on the 24kg snatch and 16kg Max VO2 workout combined with heavy overload swings I will get at least 70 reps during the competition.
As I move forward I will share more about my journey through this process to the end goal. The most important aspect to me and for me is the journey and staying committed to the goal. This is something I ask of others all the time and I am glad I can step up and lead the way!
Video of my 482 Deadlift with Rif
http://www.youtube.com/jp.swf?video_id=u9NL1rhhLME&eurl=http%3A//us.f333.mail.yahoo.com/ym/ShowLetter%3FMsgId%3D6083_507018_3292_1903_629_0_46672_1553_3704763731%26Idx%3D2%26YY%3D97879&iurl=http%3A//img.youtube.com/vi/u9NL1rhhLME/default.jpg&t=OEgsToPDskI4exy8kyOYgcw39RMWxbDG
thanks Rif for the great coaching/program design!
thanks Rif for the great coaching/program design!
Tuesday, July 24, 2007
Pistols, Presses, 40kg and more
Sometimes after a big deadlift day and following up with a big Wednesday workout Tuesdays are hard. See I want to do something workout wise but I am never truly sure. I think of this day now as just a play day, to do what I want depending on Monday.
Pistol
body/3/3x1
24/1/1x1
32/2/2x1
40/1/1x3
They get easier every set but never easy enough. This exercise really raises the blood pressure with the immense amount of tension necessary
Presses
40/2/2x1
40/3/3x1
40/4/4x1
Push-ups
50x4
Pull-ups
10x2 (supersetted with the 2 sets of 50 push-ups
Bosu deck squats
50x4 (mixed with 2 sets of 50 push-up sets)
Stretching
Good movement, great sweat
Pistol
body/3/3x1
24/1/1x1
32/2/2x1
40/1/1x3
They get easier every set but never easy enough. This exercise really raises the blood pressure with the immense amount of tension necessary
Presses
40/2/2x1
40/3/3x1
40/4/4x1
Push-ups
50x4
Pull-ups
10x2 (supersetted with the 2 sets of 50 push-ups
Bosu deck squats
50x4 (mixed with 2 sets of 50 push-up sets)
Stretching
Good movement, great sweat
Monday, July 23, 2007
Deadlifts and Pull-ups
Cool day at Stones. had the chance to watch and support Rif and Tracy today while they did 25 minutes worth of snatches using the 16kg going 15 sec on, 15 off the whole way through...350 total for each. Tracy is AMAZING.
Deadlifts
135
185
225
275
315 Belt
365
405/1x1
427/1x1
455/1x1
482/1x1
347/1x10 (15 sec rest between)
What can I say but I felt great today. Strong, fast, connected and on my way up the ladder. Sure puts things in perspective when you are deadlifting next to mulitple pics of men pulling 800's plus, including the 1003# deadlift!!!!!
Pull-ups
45/5x4
Friday
Military Press
32/5/5x5
Pull-ups
8x5 (2 sets chim-up style)
Deadlifts
135
185
225
275
315 Belt
365
405/1x1
427/1x1
455/1x1
482/1x1
347/1x10 (15 sec rest between)
What can I say but I felt great today. Strong, fast, connected and on my way up the ladder. Sure puts things in perspective when you are deadlifting next to mulitple pics of men pulling 800's plus, including the 1003# deadlift!!!!!
Pull-ups
45/5x4
Friday
Military Press
32/5/5x5
Pull-ups
8x5 (2 sets chim-up style)
Thursday, July 19, 2007
Performance Enhancers
Well it is safe to say that in the world of sport, media and society that this is a hotly discussed topic. If you look in any newspapaer, listen to any sports radio station, watch any sports TV (especially ESPN) you will find performance enhancing drugs being discussed or so it seems.
In my experience and through my studies and discussions with other educated professionals I have found much of what is being reported to be short on factual explanation and long on opinion. The challenge for me is who is expressing these opinions and the question of their resources and possible motives. I am not sure 'reporters' are often as informed as some of the more knowledgable experts in the field of Sport Performance.
In addition, I am not sure any of us who are not competing at the highest levels, with millions of dollars on the line in salaries and endorsements, the fame, the glamour, etc. understand the pressures behind what it takes to succeed as a professional athlete, in ANY sport. Therefore, I have compassion for these athletes and I cannot truly say if I was faced with the decision to use performance enhancers to enhance my chances for success that I would not do so. For this reason I have no judgement against these athletes.
A number of arguements exist for the banishment of these drugs, the most common I have heard is to level the playing field. In theory this sounds excellent but I am not sure a level playing field exists with or without. Truth be told, I am not sure such an ideal exist in life. This being said, I am for banning the use of illegal performance enhancers and testing of athletes. However, I do not believe we should convict anyone, no matter what until prove exist and that person has jurisprudence.
In the meantime, I am going to sit back and enjoy reading, watching, etc. sports as they are, as they exist. I respect these athletes for their commitment to wanting to be their best and for all the hard work they put into their craft. Because no matter what one takes to help their performance, you still have to work your arse off and show up and perform. The drug does not make the athlete but it can help.
I believe moving forward that it is important to educate athletes, especially the young kids about performance enhancers and to have responsible, educated professionals leading the way and that includes me. You may ask why I wrote this piece today and I will tell you because I have had been asked by a young athlete about 'steriods'. This made me go out and do more research to educate myself so I could give him facts not just opinions.
The reason he asked is because he is competing in an unfair playing field and it has nothing to do with the use of performance enhancers but more to do with parental pressures on coaches in youth leagues and parent coaches playing favorites. This is tough for a young kid to understand, the politics and reasons behind decisions and we can see that life is not always fair and this lesson is learned at a young age. My advice to him was to work hard, prepare yourself to be the best everyday and no matter what he will know in his heart and soul that he did everything he could to be his best and did so in a clean, healthy, safe and with respect for himself, the game, and his opponents. Since in life it is not about the destination but it is about the journey!
Thank you for taking the time to read this! I welcome any thoughts.
Peace
In my experience and through my studies and discussions with other educated professionals I have found much of what is being reported to be short on factual explanation and long on opinion. The challenge for me is who is expressing these opinions and the question of their resources and possible motives. I am not sure 'reporters' are often as informed as some of the more knowledgable experts in the field of Sport Performance.
In addition, I am not sure any of us who are not competing at the highest levels, with millions of dollars on the line in salaries and endorsements, the fame, the glamour, etc. understand the pressures behind what it takes to succeed as a professional athlete, in ANY sport. Therefore, I have compassion for these athletes and I cannot truly say if I was faced with the decision to use performance enhancers to enhance my chances for success that I would not do so. For this reason I have no judgement against these athletes.
A number of arguements exist for the banishment of these drugs, the most common I have heard is to level the playing field. In theory this sounds excellent but I am not sure a level playing field exists with or without. Truth be told, I am not sure such an ideal exist in life. This being said, I am for banning the use of illegal performance enhancers and testing of athletes. However, I do not believe we should convict anyone, no matter what until prove exist and that person has jurisprudence.
In the meantime, I am going to sit back and enjoy reading, watching, etc. sports as they are, as they exist. I respect these athletes for their commitment to wanting to be their best and for all the hard work they put into their craft. Because no matter what one takes to help their performance, you still have to work your arse off and show up and perform. The drug does not make the athlete but it can help.
I believe moving forward that it is important to educate athletes, especially the young kids about performance enhancers and to have responsible, educated professionals leading the way and that includes me. You may ask why I wrote this piece today and I will tell you because I have had been asked by a young athlete about 'steriods'. This made me go out and do more research to educate myself so I could give him facts not just opinions.
The reason he asked is because he is competing in an unfair playing field and it has nothing to do with the use of performance enhancers but more to do with parental pressures on coaches in youth leagues and parent coaches playing favorites. This is tough for a young kid to understand, the politics and reasons behind decisions and we can see that life is not always fair and this lesson is learned at a young age. My advice to him was to work hard, prepare yourself to be the best everyday and no matter what he will know in his heart and soul that he did everything he could to be his best and did so in a clean, healthy, safe and with respect for himself, the game, and his opponents. Since in life it is not about the destination but it is about the journey!
Thank you for taking the time to read this! I welcome any thoughts.
Peace
Wednesday, July 18, 2007
Tight body, light weight
My back was really tight for the big deadlifts with the belt. So did not want to push it.
1 arm swings
16/10/10x1
16/20/20/10/10x1
16/30/30x5
DARC Swing
16/40x1
Burnt but I must say that doing this light weight really allowed me to find my groove and work with great technique, I really appreciate the 16kg and what it teaches....correct form!
Pull-ups (bodyweight)
10
9x2
Last 3 sets invovled long pauses after each rep...ouch this hurts but really works well.
8
7
8
Great workout!
1 arm swings
16/10/10x1
16/20/20/10/10x1
16/30/30x5
DARC Swing
16/40x1
Burnt but I must say that doing this light weight really allowed me to find my groove and work with great technique, I really appreciate the 16kg and what it teaches....correct form!
Pull-ups (bodyweight)
10
9x2
Last 3 sets invovled long pauses after each rep...ouch this hurts but really works well.
8
7
8
Great workout!
Tuesday, July 17, 2007
Movement and a 100# Press
NOTE:
Today I pressed a 100 lb kettlebell, cold. One of my trainer friends has a 100lb bell that he just acquired and he showed me the bell and I could not pass up cleaning and pressing for 1 rep on each side. He said, that right side went up easy, YES! Feel strong baby.
The importance of joint function cannot be overstated. It is imperative that we keep our joints health and as fully functional as humanly possible (which may be limited for various reasons to individuals). I believe that most (like I said some will have specific limitations) people should have full range of motion in every joint or at least approach life with this idea. Recently I read an article by Pavel in the Dragondoor magazine where he speaks of a Russian doctor named Amosov who would wake every morning and do 1000 moves of various likes
Squats
Push-ups
Side bends
Forward Bends
Hip/leg raises
torso twist
and more. Amosov found that a morning workout known as his morning recharge that focused on proper Joint (function) mobility was essential and even more so as one passed the age of 30. I could not agree more. I will write more on this at a later point. PS: This can be a great workout as well, I was sweating
Therefore today I did 30 minutes of Joint mobility, plus 20 minutes of yoga/stretching. I woke up today feeling sore and tight in my body from the big lifts and knew this combo workout would be a great follow-up to yesterdays great workout. Plus, I am going to do a nice 4 mile hike this afternoon with Jaz, my lovely pooch.
Today I pressed a 100 lb kettlebell, cold. One of my trainer friends has a 100lb bell that he just acquired and he showed me the bell and I could not pass up cleaning and pressing for 1 rep on each side. He said, that right side went up easy, YES! Feel strong baby.
The importance of joint function cannot be overstated. It is imperative that we keep our joints health and as fully functional as humanly possible (which may be limited for various reasons to individuals). I believe that most (like I said some will have specific limitations) people should have full range of motion in every joint or at least approach life with this idea. Recently I read an article by Pavel in the Dragondoor magazine where he speaks of a Russian doctor named Amosov who would wake every morning and do 1000 moves of various likes
Squats
Push-ups
Side bends
Forward Bends
Hip/leg raises
torso twist
and more. Amosov found that a morning workout known as his morning recharge that focused on proper Joint (function) mobility was essential and even more so as one passed the age of 30. I could not agree more. I will write more on this at a later point. PS: This can be a great workout as well, I was sweating
Therefore today I did 30 minutes of Joint mobility, plus 20 minutes of yoga/stretching. I woke up today feeling sore and tight in my body from the big lifts and knew this combo workout would be a great follow-up to yesterdays great workout. Plus, I am going to do a nice 4 mile hike this afternoon with Jaz, my lovely pooch.
Monday, July 16, 2007
Deadlifts and Pull-ups
Big pull Day! Felt strong and I feel the numbers match. Plus my first day using a belt and I must say there is a bit of mental edge with the belt on.
Deadlifts (Speed Day)
after warm-ups (following typical pattern).
405/1x10 (no more than 30 seconds rest)
Simply put these moved really well. A big speed day such as this was great for the confidence and I waws able to put together last weeks tip of protracted shoulders and have some really good pulls
Rack Pulls (2 pin hole) approximate start place was mid shin.
315/1x1
405/1x1
455/1x1
495/1x1
505/1x1
Feels good having this big weight in my hands. I feel a good 500 pull in my body coming!
Pull-ups
10kg/10x1
10kg/8x1
10kg/6.5x1
I felt I had 15 in me on my first set which is great.
This was a great day for my confidence. If I only knew the GS Snatch for this test just for the hands. I love the hard-style approach being that is my attitude type, hard and fast. But I understand and repsect the GS Snatch and can see why the techniques exist.
Deadlifts (Speed Day)
after warm-ups (following typical pattern).
405/1x10 (no more than 30 seconds rest)
Simply put these moved really well. A big speed day such as this was great for the confidence and I waws able to put together last weeks tip of protracted shoulders and have some really good pulls
Rack Pulls (2 pin hole) approximate start place was mid shin.
315/1x1
405/1x1
455/1x1
495/1x1
505/1x1
Feels good having this big weight in my hands. I feel a good 500 pull in my body coming!
Pull-ups
10kg/10x1
10kg/8x1
10kg/6.5x1
I felt I had 15 in me on my first set which is great.
This was a great day for my confidence. If I only knew the GS Snatch for this test just for the hands. I love the hard-style approach being that is my attitude type, hard and fast. But I understand and repsect the GS Snatch and can see why the techniques exist.
Sunday, July 15, 2007
Yoga and a Hike
Started our morning with a nice Yoga session. Focus was on hip opening and some real good laughs along the way. Then we hiked into town with another run involved and had a Crepe...yummy!!! and then did a return hike/run. Nothing too much in terms of distance but felt good to move and work up a sweat!
In the afternoon I took Jaz for a hike at Lexington Resevoir and did some push-ups and ab crunches for fun.
I must confess that I am a trail runner. I felt so high after yesterdays run and was so pleased with the relative ease the run went. I am thankful for all the kettlebell work because it makes me ready to go for any activity. I may not be the fastest up the hill but hey no running and I went 2 miles all up with no warm-up and even sprinted to the top!
Oh do I love exercise!
In the afternoon I took Jaz for a hike at Lexington Resevoir and did some push-ups and ab crunches for fun.
I must confess that I am a trail runner. I felt so high after yesterdays run and was so pleased with the relative ease the run went. I am thankful for all the kettlebell work because it makes me ready to go for any activity. I may not be the fastest up the hill but hey no running and I went 2 miles all up with no warm-up and even sprinted to the top!
Oh do I love exercise!
Saturday, July 14, 2007
Trail run
Straight up with a couple flats and back down the same route. 4 miles total! I cannot begin to say how strong I felt running today. this was my longest run of the year and only my second. I have to give credit to the training program, especially the Kettlebells which really have developed my cardio system which did not feel taxed like I do on the swings and snatches and leg strength, especially the ability to apply force to the ground (like swings and snatches) andpropel my body up the hill. Mia and kicked ass but tried not to force the downhill since that really taxes the quads fromthe eccentric force going down hill.
Plus did 15 pull-ups.
I am surprised my legs are not super sore from yesterday. When I did the 100 squats and lunges last week on Monday they were super sore for a couple days and I went out and beat them up.
Plus did 15 pull-ups.
I am surprised my legs are not super sore from yesterday. When I did the 100 squats and lunges last week on Monday they were super sore for a couple days and I went out and beat them up.
Friday, July 13, 2007
Limiting Factors
One of the drawbacks for myself snatching the 32kg has been the degradation of the hands. I cannot count how many times I have torn the palms but it is one too many. Nonetheless, this is part of the training. I do not care about the tears per se but it does have an affect on the other training days and this is not productive. Thank goodness I am creative and wise enough to work around this but the fact that I am having to constantly work around this issue is a challenge. Therefore I figured I was going to go for a couple big swing sets with the 24kg since I could hook grip this bell into my finger tips.
Morning Workout
100 squats
100 walking lunges
100 push-ups
100 crunches
Evening workout
1 Arm swing
24/10/10/10/10/10/10/10/10/10/10 (50 per arm a person record of 100 total 1 arm swings)
Now, I decided at this point to go for a big set with the 32. I was successful hook gripping the 24 and figured I could do this with the 32 even with transfers and not affect the hands.
32/10/10/10/10/10/10/10/10 (40/arm for a total of 80) this took 2 minutes and 20 seconds to complete and my heart rate was 180 at the end. I could feel the skin pulling on the transfers but not having to snatch and just swing allowed me too set my grip and maintain for the reps. This was tough and those last 10 hurt but no biggie. :-)
Pull-ups (finger tips)
10x4
Well I made the adjustment, had a great workout and plan on really working the 1 arm swing with the 32 for big rep sets and making sure to pop the bell up to shoulder height simulating a good snatch. Just need the hands to heal as these last tears were the worst I have had.
All part of the most fantastic journey we call life and I love every minute of it. I am blessed and pleased and look forward to the next workout and the next breathe.
Morning Workout
100 squats
100 walking lunges
100 push-ups
100 crunches
Evening workout
1 Arm swing
24/10/10/10/10/10/10/10/10/10/10 (50 per arm a person record of 100 total 1 arm swings)
Now, I decided at this point to go for a big set with the 32. I was successful hook gripping the 24 and figured I could do this with the 32 even with transfers and not affect the hands.
32/10/10/10/10/10/10/10/10 (40/arm for a total of 80) this took 2 minutes and 20 seconds to complete and my heart rate was 180 at the end. I could feel the skin pulling on the transfers but not having to snatch and just swing allowed me too set my grip and maintain for the reps. This was tough and those last 10 hurt but no biggie. :-)
Pull-ups (finger tips)
10x4
Well I made the adjustment, had a great workout and plan on really working the 1 arm swing with the 32 for big rep sets and making sure to pop the bell up to shoulder height simulating a good snatch. Just need the hands to heal as these last tears were the worst I have had.
All part of the most fantastic journey we call life and I love every minute of it. I am blessed and pleased and look forward to the next workout and the next breathe.
Wednesday, July 11, 2007
Snatches & Swings
back to the snatch work. I love this exercise eventhough it grinds the crap out of my hands. 3 more tears today and as Rif mentioned with the 32 I have it deep in my hand and doing the snatch hard-style, my preferred method really taxes my hands...oh well
Snatch
32/8/8x5
Fast, fluid and felt good
2 hand Swing
40/20x5
Snatch Hold
32/40sec/sidex1
32/45sec/sidex1
24/1 min/side x1
Wow, what a great move. Real emphasis on full body tension and linkage. Great for mental focus as well!
That is all, not much too say today but I hope yours was a great as mine, if not better!
Snatch
32/8/8x5
Fast, fluid and felt good
2 hand Swing
40/20x5
Snatch Hold
32/40sec/sidex1
32/45sec/sidex1
24/1 min/side x1
Wow, what a great move. Real emphasis on full body tension and linkage. Great for mental focus as well!
That is all, not much too say today but I hope yours was a great as mine, if not better!
Monday, July 09, 2007
Pulling Again
Been a couple of weeks since I pulled some big weight so back to the grind today
Deadlift
135/3x1
185/3
225/3
275/2
315/2
365/1
405/1
427/1
438/1x2
454/1x2
Wow, that was a big pull and did not have my shoulder blades properly positioned which pulled me off balance making the grind much more challenging. The second rep was definitely the best
Speed Pull
337/1x12...30 sec rest max between reps
These were the best. Rif figured out the shoulder blade thing around rep 5 and then I was able to bang out the additional rep with strong form.
Pull-ups
45/2x1
56/2x7
Felt really well connected to the pull-up bar today. Thought my body called on the appropriate muscle groups at the right time. Very pleased with this.
Presses
40/2/2x1
40/3/3x1
Just had the urge to pick up the dog and press it! As the workout progressed I felt stronger and more engaged physically to the protocal for the day, therefore pressing the dog felt appropriate! Shoot, feels good having the big boy overhead especially when it is more than half my weight!
Great to be back at Stones, training again but what I would do for an extended vacation. I truly am a travelling man. I love being on the road experiencing the splendors, riches, peoples, scenery, foods, cultures, and the beauty of taking the roads least travelled to new land. As life progresses I am planning more big trips and within the next 5 years I hope to be on the road more and doing more humanitarian work along the way as well as write and do photography. The world is just so amazing and this last week we had the opportunity to explore our own backyard and all its glory!
Deadlift
135/3x1
185/3
225/3
275/2
315/2
365/1
405/1
427/1
438/1x2
454/1x2
Wow, that was a big pull and did not have my shoulder blades properly positioned which pulled me off balance making the grind much more challenging. The second rep was definitely the best
Speed Pull
337/1x12...30 sec rest max between reps
These were the best. Rif figured out the shoulder blade thing around rep 5 and then I was able to bang out the additional rep with strong form.
Pull-ups
45/2x1
56/2x7
Felt really well connected to the pull-up bar today. Thought my body called on the appropriate muscle groups at the right time. Very pleased with this.
Presses
40/2/2x1
40/3/3x1
Just had the urge to pick up the dog and press it! As the workout progressed I felt stronger and more engaged physically to the protocal for the day, therefore pressing the dog felt appropriate! Shoot, feels good having the big boy overhead especially when it is more than half my weight!
Great to be back at Stones, training again but what I would do for an extended vacation. I truly am a travelling man. I love being on the road experiencing the splendors, riches, peoples, scenery, foods, cultures, and the beauty of taking the roads least travelled to new land. As life progresses I am planning more big trips and within the next 5 years I hope to be on the road more and doing more humanitarian work along the way as well as write and do photography. The world is just so amazing and this last week we had the opportunity to explore our own backyard and all its glory!
Sunday, July 08, 2007
Vacation
Well we are back from our 1500 mile journey thru northern california and southern oregon. We drove, hiked, relaxed, slept in, exercised our bodies a lot and minds very little, enjoyed some of the most beautiful coastline in So. Oregon and NorCal, saw many unique landscapes from redwoods to rolling meadows, to volcanic rock formations to beaches with huge rock outcrops to many small towns. We hiked up Mt. Shasta to 11,000 feet from around 9000+, hiked up castle crags, hike down to Crater Lake in Oregon (WOW, that water is cold...54 degrees), hiked along the oregon coastline and the Lost Coast Beach in NorCal. We even did Kettlebells, kayaked, yoga, and a whole lotta sitting on the beach absorbing the sun and as you can tell a lot of driving.
What a magnificent journey and who would have known how much beauty exists in this west coast without a little trip down the road less taken.
Monday, July 02, 2007
Road Trip Time
I will be heading off today on a road trip through Northern California, into Oregon (Crater lake, Ashland and the Shakespheare Festival, the southern Oregon Coast) and the Lost Coast and Avenue of Giants. This will be an extremely active trip with plenty of hiking, yoga and even some KBs with the lady and Jazzy the wonder Labrador.
Going to be nice to rest up the body and mind. Will read the Dalai Lama's book, Open Heart, write in my journal, camp at beautiful beaches, and well we leave it there.
Look forward to chatting with you all in a weeks time
Enjoy your 4th, Free yourself and those you love!
Going to be nice to rest up the body and mind. Will read the Dalai Lama's book, Open Heart, write in my journal, camp at beautiful beaches, and well we leave it there.
Look forward to chatting with you all in a weeks time
Enjoy your 4th, Free yourself and those you love!
Saturday, June 30, 2007
Client achievements
First of, all my clients are successes for many reasons and I want to thank them for their hard work and dedication.
Special note to Nicole whom did 252 snatches with the 12kg in 10 minutes. We did no prior training and her normal snatch workout which is once a week accomplishes no more than 120 in a workout. Nicole is 5'8, 189 at 36% bodyfat and the reason I mention this is because no matter what weight or body fat she is FIT!. Plus she can swing the 24 for 50 rep sets (2 hands), and do everything else with the 16kg. All this with 2, 45 minutes KB sessions a week
AND
Kai, who Pressed and Snatched the Bulldog for Reps. Kai is a strong man and he is just starting to realize this and gain faith in his strength.
Thank you all of you for giving me the best job in the world, to live the life I dream of daily!
Special note to Nicole whom did 252 snatches with the 12kg in 10 minutes. We did no prior training and her normal snatch workout which is once a week accomplishes no more than 120 in a workout. Nicole is 5'8, 189 at 36% bodyfat and the reason I mention this is because no matter what weight or body fat she is FIT!. Plus she can swing the 24 for 50 rep sets (2 hands), and do everything else with the 16kg. All this with 2, 45 minutes KB sessions a week
AND
Kai, who Pressed and Snatched the Bulldog for Reps. Kai is a strong man and he is just starting to realize this and gain faith in his strength.
Thank you all of you for giving me the best job in the world, to live the life I dream of daily!
! arm swing
Swings galore! This seems to be my big thing these days and man on man do they work.
1 Arm swing
32/10/10
32/15/15
32/20/20
32/25/25
32/10/10
32/15/15
32/20/20
32/25/25
total of 280 javascript:void(0)
Presses
32/8/8x3
Pull-ups
10x3
Mia did 2 hand swings with the 32kg and 24kg for 75 total reps. Great to see her strong, tough body at 115#s move that bell so well. PS this is only her 10th or so KB workout. Cannot wait to see what she can do if she really gets into the bells. This is more of a supplement to all her other fun training.
1 Arm swing
32/10/10
32/15/15
32/20/20
32/25/25
32/10/10
32/15/15
32/20/20
32/25/25
total of 280 javascript:void(0)
Presses
32/8/8x3
Pull-ups
10x3
Mia did 2 hand swings with the 32kg and 24kg for 75 total reps. Great to see her strong, tough body at 115#s move that bell so well. PS this is only her 10th or so KB workout. Cannot wait to see what she can do if she really gets into the bells. This is more of a supplement to all her other fun training.
Wednesday, June 27, 2007
PR, double 40kg press
Ok, so my wrist is still hurting and it is affecting my lifting ability especially the ability to hold things. So I tried the Deadlifts today but at 315 I was done, no room to move. And, i could only snatch my right side (weaker of the two) and swing on my left. But I did get a new PR x 3
Snatch right side, Swing left side
24kg/20x2
2 tears on right hand, no more snatches...UGH!
1 Arm swings
24k/30/30x1
24k/20/20x2
Double 40kg
Clean x1
Squat x1
Press x1
I just wanted to try this out, I was feeling it to say the least. So, I told Rif I was going to Press the bells after I cleaned them to Rack position and then I decided I should do a squat as well
This is awesome and what a LOAD, yikes that 176#s is heavy stuff but I love feeling strong
Time to let the wrist heal.
Snatch right side, Swing left side
24kg/20x2
2 tears on right hand, no more snatches...UGH!
1 Arm swings
24k/30/30x1
24k/20/20x2
Double 40kg
Clean x1
Squat x1
Press x1
I just wanted to try this out, I was feeling it to say the least. So, I told Rif I was going to Press the bells after I cleaned them to Rack position and then I decided I should do a squat as well
This is awesome and what a LOAD, yikes that 176#s is heavy stuff but I love feeling strong
Time to let the wrist heal.
Monday, June 25, 2007
40 kilos
Well, Rif is just back from RKC Level 2 and that being said we had discussed skipping today and working out with our Deadlift Routine on Wed. Therefore I still wanted to emphasize strength today and that is why today is the 40 kilos day
Snatch
40/3/3x3
These were tough since I have not touched the 40kg for snatch since late march. But each set got progressively easier and I did the drop to the shoulder for the downward motion. Sure make you feel manly, strong...lol
Press
40/5/5x1
40/4/4x1
40/3/3x1
Grunted and groaned through the first set but feel good overhead with this weight
Pistol
40/1/1x2
Pooped out. Enough grunting and groaning
Pull-ups
55/3x4
Snatch
40/3/3x3
These were tough since I have not touched the 40kg for snatch since late march. But each set got progressively easier and I did the drop to the shoulder for the downward motion. Sure make you feel manly, strong...lol
Press
40/5/5x1
40/4/4x1
40/3/3x1
Grunted and groaned through the first set but feel good overhead with this weight
Pistol
40/1/1x2
Pooped out. Enough grunting and groaning
Pull-ups
55/3x4
Friday, June 22, 2007
Presses, Swings, and Pull-ups
Simple workout daybut intense and challenging
Presses
40/3/3x3
These went up the "easiest" ever. I really felt strong and am getting the feel of the move with the 40
Swings (1 arm)
40/10/10x5
Wanted to do an overload on the swings. My left felt stronger than my right side but I felt good. Boy, the hammies and glutes work hard in this move
Pull-ups
10x3
Nice work and 10 is becoming easiest!
Presses
40/3/3x3
These went up the "easiest" ever. I really felt strong and am getting the feel of the move with the 40
Swings (1 arm)
40/10/10x5
Wanted to do an overload on the swings. My left felt stronger than my right side but I felt good. Boy, the hammies and glutes work hard in this move
Pull-ups
10x3
Nice work and 10 is becoming easiest!
Thursday, June 21, 2007
Snatches
Ok, this is a little frustrating for me right now. Still working on my groove which is being affected by my hands, especially on my right side and my shoulder is sore from today which sucks. So, the plan was to switch every 3 reps for as many sets as possible with the 32kg and then do the same thing with 2 and then 1. However after the first 3 and 3 round I made a change since the change seemed to be affecting my grip on the bell since the chalk was wearing off etc
Snatch
32/3/3/3/3x2
32/3/3/3/3/3/3/3/3/3/3 (15/arm)
32/15/15x1
32/12/12x1
This was much better than I thought. I can handle the reps especially in a descending fashion. I will figure this thing out, just part of the process
Pull-ups
1 set of 15
Snatch
32/3/3/3/3x2
32/3/3/3/3/3/3/3/3/3/3 (15/arm)
32/15/15x1
32/12/12x1
This was much better than I thought. I can handle the reps especially in a descending fashion. I will figure this thing out, just part of the process
Pull-ups
1 set of 15
Monday, June 18, 2007
Deadlifts and Pull-ups
Deadlifts. As Rif said it sure is nice to lift something heavy and truly feel strong! Having 400+ lbs in your hands feels awesome and truly does make me feel strong!
135/5
185/3
225/3
275/2
315/1
365/1
405/1
416/1x6
Remove all the slack, keep my arch! Key points from todays workout! The bar is moving faster and my feel is getting better!
Rack Lockouts (pin #3)
225/2
315/2
405/1x2
455/1
495/1x2
Feels good to have the extra weight in my hands and to train my body to handle such loads. I am so excited about the process behind learning the deadlift and how to effectively design a program to accomplish a said goal.
Pull-ups
55#/2x4
BW/15 + 3, half pull-ups after a hang pause and finished the set with a 10 sec hang (ouch)
Awesome! Super strong with these reps. The 15 bodyweight felt really smooth.
135/5
185/3
225/3
275/2
315/1
365/1
405/1
416/1x6
Remove all the slack, keep my arch! Key points from todays workout! The bar is moving faster and my feel is getting better!
Rack Lockouts (pin #3)
225/2
315/2
405/1x2
455/1
495/1x2
Feels good to have the extra weight in my hands and to train my body to handle such loads. I am so excited about the process behind learning the deadlift and how to effectively design a program to accomplish a said goal.
Pull-ups
55#/2x4
BW/15 + 3, half pull-ups after a hang pause and finished the set with a 10 sec hang (ouch)
Awesome! Super strong with these reps. The 15 bodyweight felt really smooth.
Friday, June 15, 2007
A good day
Morning started off at the Foothill College track/field with a great kettlebell workout.
Swings (1 arm)
32/5/5/5/5
32/5/5/5/5/5/5
32/8/8/8/8
32/10/10/10/10
32/10/10/10/10
Burnt on the swings, my hammies and glutes are just roasted from the week.
Press
32/5/5x2
32/7/7x2
Been 2 weeks since I crashed last week before my presses
Bottoms Up Cleans
24/3/3x3
Just for fun
Push-ups
20x5
Pull-ups
13
15
Then spent the afternoon on the Golf Course for Pops Day. Been over 8 months since my last swing but I did well and finished my last 4 holes, birdie, par, bogey, bogey with opps for a birdie and a par. Plus just had a blast playing with my pops and bro-in law.
Swings (1 arm)
32/5/5/5/5
32/5/5/5/5/5/5
32/8/8/8/8
32/10/10/10/10
32/10/10/10/10
Burnt on the swings, my hammies and glutes are just roasted from the week.
Press
32/5/5x2
32/7/7x2
Been 2 weeks since I crashed last week before my presses
Bottoms Up Cleans
24/3/3x3
Just for fun
Push-ups
20x5
Pull-ups
13
15
Then spent the afternoon on the Golf Course for Pops Day. Been over 8 months since my last swing but I did well and finished my last 4 holes, birdie, par, bogey, bogey with opps for a birdie and a par. Plus just had a blast playing with my pops and bro-in law.
Thursday, June 14, 2007
For the love of movement
So below are some photos of Mia (Bodybuilding contest day and doing a Pistol in the Japanese Tea Gardens at Golden Gate Park) and myself with my first ever Rock Climbing experience in Joshua Tree, fooling around with a Pistol on a log , just missing the beast challenge pull-up, and doing a pull-up off of a cool sandstone formation near Half Moon bay. It is fun to be strong, fit, mobile and just play). People often wonder what all this training does, well it enables us to have healthy bodies, healthy souls, and healthy minds in which we feel young and alive and can be a kid! Life is grand, enjoy!
Wednesday, June 13, 2007
Snatches & Swings
Oh how I do love thee Snatch and Swing. Plan and simple these moves are one hell of a workout. Every muscle of the body works to make that bell move and land in proper position with the most graceful and beautiful athleticism. Being of an athletic/athletes mind these suit me well even though they always kick my arse ...lol
Snatch
24/5/5/5/5/5/5/5/5 (40 total, 20/side) x3
Heart rate maxed out at 198 or so! Yes, 198! which is theoretically way beyond my max. I noted to Rif that i felt an amazing ability to work even with my heart so high and he mentioned eventhough this is systemic the transferring of hands controls the lactate production levels enabling the body to avoid a fatigue state and therefore keep moving efficiently. If you are not what this means, put it this way it is a real good thing when you are attempting a lot of reps under time, full body stress and muscle fatigue.
Swing, 1 arm style
40/5/5/5/5 x3 (60)
32/5/5/5/5/5/5x2 (60)
The hands are the biggest limitation at this point, especially the right. However, they are much better with the improvement in technique I feel overall much stronger with each of these moves and my hands are taking less of a beating.
I will say this again. If you want a workout and you want to burn MASSIVE calories then swing the bell. Shoot, just look at Tracey Reifkinds blog and see that her movements are pretty simple, a heck of a lot of SWINGS and SNATCHES.
Cheers to a fantastic workout and the 5lbs of water lost due to the 100 weather and working out in the Rifstonian Institute garage.
Snatch
24/5/5/5/5/5/5/5/5 (40 total, 20/side) x3
Heart rate maxed out at 198 or so! Yes, 198! which is theoretically way beyond my max. I noted to Rif that i felt an amazing ability to work even with my heart so high and he mentioned eventhough this is systemic the transferring of hands controls the lactate production levels enabling the body to avoid a fatigue state and therefore keep moving efficiently. If you are not what this means, put it this way it is a real good thing when you are attempting a lot of reps under time, full body stress and muscle fatigue.
Swing, 1 arm style
40/5/5/5/5 x3 (60)
32/5/5/5/5/5/5x2 (60)
The hands are the biggest limitation at this point, especially the right. However, they are much better with the improvement in technique I feel overall much stronger with each of these moves and my hands are taking less of a beating.
I will say this again. If you want a workout and you want to burn MASSIVE calories then swing the bell. Shoot, just look at Tracey Reifkinds blog and see that her movements are pretty simple, a heck of a lot of SWINGS and SNATCHES.
Cheers to a fantastic workout and the 5lbs of water lost due to the 100 weather and working out in the Rifstonian Institute garage.
Tuesday, June 12, 2007
Yoga
WOW! Gotta love it and every time, I mean every time I finish a yoga session I know why I enjoy it and I know why I need to do it at least once a week if not twice. Right now my hips and shoulders feel OPEN and Free, what a feeling. Did this yoga session with Mia at home listening to a CD by Baron Baptiste. We did an hour + session and at the end did some special focus stretches to work on those areas that need more attention.
Look, if you have never done Yoga take yourself to a good studio (do some research) and try a class. Do not push it, work at your own pace and just remember the most important aspect is breathing your way through the session. Do not try to over stretch because you will defeat the purpose. Believe me, you will get a great workout no matter what. Plus, when you finish you should feel super relaxed and free of thought. AWHHHHH!
It helps having a girlfriend who is a yogi, super flexible, super strong and knowledgable about the moves.
Until the next Yoga session.
Look, if you have never done Yoga take yourself to a good studio (do some research) and try a class. Do not push it, work at your own pace and just remember the most important aspect is breathing your way through the session. Do not try to over stretch because you will defeat the purpose. Believe me, you will get a great workout no matter what. Plus, when you finish you should feel super relaxed and free of thought. AWHHHHH!
It helps having a girlfriend who is a yogi, super flexible, super strong and knowledgable about the moves.
Until the next Yoga session.
Monday, June 11, 2007
Deadlifts and Pull-ups
A day of deadlift lessons and special training. Rif put me through an interesting workout today with the deads. Today I pulled to my knees for triples as a way to increase my starting streength. We followed that with reps at say 65% of my 1 rm therefore focus on intensity through using a lighter weight but with limited rest (the rest was approx 15 sec between lifts).
Here is how it went
135/5
185/3
225/3
275/2
315/2
To the knee
315/3x1
348/3x1
365/3x4
I felt the connection today to the bar. These were helpful!
315/1x12 with 15 seconds rest. I could feel the fatigue as the reps accumulated but I was pulling like it was 550 per Rifs suggestion. Great coaching is really helping me progress
Pull-ups
45/6x3
12 (bodyweight) with 2, 3/4 pulls for an additional 2 reps to blast me
The cut/scab did not affect my performance and that is a good thing.
Here is how it went
135/5
185/3
225/3
275/2
315/2
To the knee
315/3x1
348/3x1
365/3x4
I felt the connection today to the bar. These were helpful!
315/1x12 with 15 seconds rest. I could feel the fatigue as the reps accumulated but I was pulling like it was 550 per Rifs suggestion. Great coaching is really helping me progress
Pull-ups
45/6x3
12 (bodyweight) with 2, 3/4 pulls for an additional 2 reps to blast me
The cut/scab did not affect my performance and that is a good thing.
Sunday, June 10, 2007
Friday, June 08, 2007
Swings and a Big bang
Wow, what a morning workout. I worked out at the Foothill JC Football Field this morning, sun shining bright and no one on the field, just me and my 32kg for a round of swings
Swings (1 arm)
32/10/10/10/10 x 3
32/10/10/5/5 x 1
150 total in 10 minutes
Plus did 10 sets of 20 push-ups with the Clients once they arrived.
Lunch time Mountain Bike Session
A good 4.5 mile ride with a nice steady climb with some good sections and then a blast of a downhill. Pushed the pace well on the uphill with the hams and glutes fried from the morning swing session still just hammered.
However, I had a tough downhill and only if I had the pics to show, I do but still have not figured the upload process. Lets put it this way I took a NASTY over the handble bar face plant to shoulder slide. I started headfirst, reminded me of my baseball playing days imitating Ricky Henderson stealing second base. I bleed pretty well and have some nasty cuts, scrapes and wounds to prove it. Put it this way, people stare when they walk by and ask "Are you Ok" with wide eyes.
I am ok, just some dirt rash and good cuts and I will attempt to get some pics.
No overhead for a bit as my shoulder is stiff from the cuts.
Swings (1 arm)
32/10/10/10/10 x 3
32/10/10/5/5 x 1
150 total in 10 minutes
Plus did 10 sets of 20 push-ups with the Clients once they arrived.
Lunch time Mountain Bike Session
A good 4.5 mile ride with a nice steady climb with some good sections and then a blast of a downhill. Pushed the pace well on the uphill with the hams and glutes fried from the morning swing session still just hammered.
However, I had a tough downhill and only if I had the pics to show, I do but still have not figured the upload process. Lets put it this way I took a NASTY over the handble bar face plant to shoulder slide. I started headfirst, reminded me of my baseball playing days imitating Ricky Henderson stealing second base. I bleed pretty well and have some nasty cuts, scrapes and wounds to prove it. Put it this way, people stare when they walk by and ask "Are you Ok" with wide eyes.
I am ok, just some dirt rash and good cuts and I will attempt to get some pics.
No overhead for a bit as my shoulder is stiff from the cuts.
Wow, life has an interesting if not many interesting ways of educating. One lesson I learned recently has to do with words and the power of the word. See all to often in life we people speak so unkindly to our own self. We have a distorted self image where we are too fat, not good enough, not rich enough, do not have this or that, etc. What I realized about myself is that I am perfect. Now I know this sounds pompous and all but just think about it for a second. What is wrong with you? Why do you say the negative or believe the negative things you do about yourself?
Now I am 97% positive, have complete love for myself, am proud of who I am, where I am, how I got here and am totally grateful for the life I live and the 32+ years that have lead to this moment. However, I am always striving to evolve, get better, learn, grow, etc. Now I do not think this is a 'bad' thing and in fact I will always live this way. However, I will not do it with the mindset of that I am not perfect, but a mindset that I am perfect and I going to get even more perfect.
The key is to remember that we are all wonderful in our own special way and that we must speak kindly to ourselves and love ourselves. In doing so we will be able to love those around more than ever and everyone will feel better. Life is contagious no matter what it is.
YOU ARE WONDERFUL! Live it! Breathe It! Speak It! Be It!
Thank you for taking time to read this and much respect and love to all who walk this wonderful planet known as Earth! We have one life to live, why waste time, get on It!
Now I am 97% positive, have complete love for myself, am proud of who I am, where I am, how I got here and am totally grateful for the life I live and the 32+ years that have lead to this moment. However, I am always striving to evolve, get better, learn, grow, etc. Now I do not think this is a 'bad' thing and in fact I will always live this way. However, I will not do it with the mindset of that I am not perfect, but a mindset that I am perfect and I going to get even more perfect.
The key is to remember that we are all wonderful in our own special way and that we must speak kindly to ourselves and love ourselves. In doing so we will be able to love those around more than ever and everyone will feel better. Life is contagious no matter what it is.
YOU ARE WONDERFUL! Live it! Breathe It! Speak It! Be It!
Thank you for taking time to read this and much respect and love to all who walk this wonderful planet known as Earth! We have one life to live, why waste time, get on It!
Thursday, June 07, 2007
LIght Day
Just a light or submax workout today
Windmill
24/5/5x4
Press
28/8/8x3
Chin-ups
10x3
One set of morning pull-ups
15
A number of ab exercises with the clients
Nice light day with a busy schedule this was a nice workout
Windmill
24/5/5x4
Press
28/8/8x3
Chin-ups
10x3
One set of morning pull-ups
15
A number of ab exercises with the clients
Nice light day with a busy schedule this was a nice workout
Wednesday, June 06, 2007
Snatches
The Hands, they are improving. I took good care of them last week, shaving, filing, shaving, filing and just being aware. So I was cautious today in my approach. Rif and I discussed doing 5 and 5 for up to 3 minutes with the 24kg and then having a full recovery and repeating. Here it goes
Snatch
24/5/5x5 total of 50 reps in 2:35
Started to experience some general fatigue. Grip, back, arms, shoulders, legs and cardio were all good. Form was strong and this was the right approach for the first round. The first round came in the morning when truly my body is not really ready for working out. I train mostly late morning (after 11) to anywhere up to 6;30 at night just depends on what kind of work I am doing. So, felt a little sluggish in this respect
ROUND 2
24/5/5x6 total of 60 reps in 3:12
This felt stronger and as you can tell by reps and time it was indeed. Same fatigue concept and I could have went 40 and 40 but with a goal of 3 minutes and my hands not ripping and body feeling intact I stopped ahead of the game. Although at the end I did notice that my tear from a week ago was cracking and I thought it better to stop. I liked the split session (similar to a grease the groove concept). My heart rate was definitely high but I did not feel anything truly limiting my performance. My technique has completed improved and the work at Rifs with his eyes watching over me has really helped. Great to have a training partner.
Also
Pull-ups
10, 8, 6 while waiting for a client
Dips
10, 20, 15
Abs
20x5
4 mile hike this evening with a client as part of his training for his upcoming attempt to Summit Mt Shasta as part of a benefit
We did this same hike Monday evening although tonight I am going to carry a 16kg KB in my pack as an extra workout.
There you go!
Snatch
24/5/5x5 total of 50 reps in 2:35
Started to experience some general fatigue. Grip, back, arms, shoulders, legs and cardio were all good. Form was strong and this was the right approach for the first round. The first round came in the morning when truly my body is not really ready for working out. I train mostly late morning (after 11) to anywhere up to 6;30 at night just depends on what kind of work I am doing. So, felt a little sluggish in this respect
ROUND 2
24/5/5x6 total of 60 reps in 3:12
This felt stronger and as you can tell by reps and time it was indeed. Same fatigue concept and I could have went 40 and 40 but with a goal of 3 minutes and my hands not ripping and body feeling intact I stopped ahead of the game. Although at the end I did notice that my tear from a week ago was cracking and I thought it better to stop. I liked the split session (similar to a grease the groove concept). My heart rate was definitely high but I did not feel anything truly limiting my performance. My technique has completed improved and the work at Rifs with his eyes watching over me has really helped. Great to have a training partner.
Also
Pull-ups
10, 8, 6 while waiting for a client
Dips
10, 20, 15
Abs
20x5
4 mile hike this evening with a client as part of his training for his upcoming attempt to Summit Mt Shasta as part of a benefit
We did this same hike Monday evening although tonight I am going to carry a 16kg KB in my pack as an extra workout.
There you go!
Better Shoulders, a must read
This is from Rifs blog listed on the right side as a link. Below is the link that contains the pics supporting the article, which I have reposted the written section and could not get the pics up. Also, note at the bottom of his write up a link to a excellent article on T-Nation regarding shoulders
http://rifsblog.blogspot.com/2007/05/stick-pressupward-shrug-for-yoganator.html
This movement has done more to de-impinge my shoulder than anything I have done yet. I use a regular stretching stick and slide it up and down the outside of a power rack( as if it were a smith machine) going through the full ROM of a perfectly strict military press.The forerarms stay perpindicular to the ground at all times and this is one of the keys. FIghting to keep the arm externally rotated as the bar passes the head is vital for 'turning on' these easy to deactivate but critical external rotators.
The upward shrugging releases the lower rhomboids in some way normalizing scapula mobility and allowing the humeral head to position itself more in neutral. I dont quite understand how the mechanics actually work but they have! I can wake up relly impinged, go to the rack, do a bunch of these and have it release the teres, the levator , the corocoid brachialis and reset the shoulder! It also has worked wonders for all my clients.
I can now also get the same release with a free movement but the rack was pivotol in finding the correct groove.Slide the bar overhead as if you were holding a big med ball between your elbows.
Sorry for the dark pictures; we took these months ago.
A MUST read; the article that really change my shoulder by Bill Hartman. The shoulder from the inside out.
http://www.t-nation.com/readTopic.do?id=1426252
http://rifsblog.blogspot.com/2007/05/stick-pressupward-shrug-for-yoganator.html
This movement has done more to de-impinge my shoulder than anything I have done yet. I use a regular stretching stick and slide it up and down the outside of a power rack( as if it were a smith machine) going through the full ROM of a perfectly strict military press.The forerarms stay perpindicular to the ground at all times and this is one of the keys. FIghting to keep the arm externally rotated as the bar passes the head is vital for 'turning on' these easy to deactivate but critical external rotators.
The upward shrugging releases the lower rhomboids in some way normalizing scapula mobility and allowing the humeral head to position itself more in neutral. I dont quite understand how the mechanics actually work but they have! I can wake up relly impinged, go to the rack, do a bunch of these and have it release the teres, the levator , the corocoid brachialis and reset the shoulder! It also has worked wonders for all my clients.
I can now also get the same release with a free movement but the rack was pivotol in finding the correct groove.Slide the bar overhead as if you were holding a big med ball between your elbows.
Sorry for the dark pictures; we took these months ago.
A MUST read; the article that really change my shoulder by Bill Hartman. The shoulder from the inside out.
http://www.t-nation.com/readTopic.do?id=1426252
Monday, June 04, 2007
Deadlifts
Wow, what a good day with the Deadlift. I love school, I am enjoying the progression, theory, approach and constant learning environment.
Deadlift
135/5
185/3
225/3
275/3
315/2
365/1
405/1
Worksets
440/1x4
Last set I struggled and Rif could see the fatigue.
387/1x3 (with 30 sec rest)
387/1x3 (with 30 sec rest)
These felt strong and powerful, moving the bar fast and with really good fundamentals
Pull-ups
45/4x5
I felt strong today and my body was in the groove
Deadlift
135/5
185/3
225/3
275/3
315/2
365/1
405/1
Worksets
440/1x4
Last set I struggled and Rif could see the fatigue.
387/1x3 (with 30 sec rest)
387/1x3 (with 30 sec rest)
These felt strong and powerful, moving the bar fast and with really good fundamentals
Pull-ups
45/4x5
I felt strong today and my body was in the groove
Saturday, June 02, 2007
Friday and Saturdays Workouts
Friday Bulldog day
Presses
40/3/3x5
Pistols
40/1/1x3
Pull-ups
13
9
8
13
Saturday
1 arm swing
32/10/10
32/15/15
32/20/20
32/20/20
32/15/15
32/10/10
Guard Pressand Pull-up superset
24/15/15x3
Pull-up
8x4
Presses
40/3/3x5
Pistols
40/1/1x3
Pull-ups
13
9
8
13
Saturday
1 arm swing
32/10/10
32/15/15
32/20/20
32/20/20
32/15/15
32/10/10
Guard Pressand Pull-up superset
24/15/15x3
Pull-up
8x4
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