I started my training session today with several bridges. I am able to straighten my arms now.
Movement PR.
Then I tested several drills and the following two tested best.
Kneeling KB Press - 12 kg - 10 minutes
Left - 50 reps
Right - 60 reps
Total - 110 = 2860 lbs. = 286 lbs./minute
Volume and Density PR
Dbl KB Clean - 16 kgs - 10 minutes
124 reps = 8680 lbs.
Density PR
I also held a headstand for over a minute tonight. Easy. I could have held longer. I felt so centered.
Time and Movement PR
The best part of today was having two new folks try out my bootcamp tonight. Then I got to ride my Harley with a couple happy campers afterwards. I'm in a good state.
Speaking of states, click on Walk the Road Less Traveled and read what Adam Glass has to say about psychological state and its effect on his life. Great food for thought.
Wednesday, June 30, 2010
Monday, June 28, 2010
Full Body Fantastic
In 25 minutes of work time, I hit my full body and am feeling fantastic.
I did two circuits today.
Circuit 1 - 15 minutes
BB Sumo DL - 115 lbs. - 56 reps
Waiter Plate Press - 25 lbs. - 60 reps
-Using the barbell was an adjustment as I've been using two kettlebells for the past few months. Once I found a good hand position (close, overhand grip), I was good to go.
Intensity PR (Sumo DL)
Circuit 2 - 10 minutes
Double KB Swing - 16 kgs - 110 reps
Double KB Clean - 16 kgs - 63 reps
-Cleans and swings both tested really well, so I put them together in a circuit. I really felt the difference between the two moves when I did them with the same amount of weight (70 lbs). It's interesting how you need to transfer the force upward more with cleans. Until I did them back to back with heavier bells, I didn't feel it.
I did two circuits today.
Circuit 1 - 15 minutes
BB Sumo DL - 115 lbs. - 56 reps
Waiter Plate Press - 25 lbs. - 60 reps
-Using the barbell was an adjustment as I've been using two kettlebells for the past few months. Once I found a good hand position (close, overhand grip), I was good to go.
Intensity PR (Sumo DL)
Circuit 2 - 10 minutes
Double KB Swing - 16 kgs - 110 reps
Double KB Clean - 16 kgs - 63 reps
-Cleans and swings both tested really well, so I put them together in a circuit. I really felt the difference between the two moves when I did them with the same amount of weight (70 lbs). It's interesting how you need to transfer the force upward more with cleans. Until I did them back to back with heavier bells, I didn't feel it.
Thursday, June 24, 2010
Amazing Day
I had one of those days where everything went right. My body and mind were totally in sync. Amazing is the only word that comes to mind when I reflect on my day.
1 Arm KB Rows - 16 kg - 8 minutes
Left - 76 reps
Right - 76 reps
-That's up from 69 left and 69 right on Monday. 14 reps in an 8 minute time span. Easy. Density PR
Headstands
-I made huge gains today. Usually I have to prop up in a tripod and then press up to tucked legs and then straighten. Today I kicked up into several handstands and held them for at least 30 seconds. It didn't even feel like my body. Also, my wrists didn't feel any strain. I am so excited about this progression. Movement PR
Bridges
-I've been calling these wheels, but I'm not sure what they are. It's when you lie on your back and bridge up on your hands and feet with your head off the floor.
-I had the best extension ever. My arms were nearly straight and I was on my toes. If felt amazing. Movement PR
Animal Circuit - 7 rounds
Crabwalks
Frog jumps
Bunny hops
Inchworms
Egg Rolls
-If I would have had more time, I could have done 10 rounds. My body didn't want to stop.
Off to the lake for more relaxation station. Life is better.
1 Arm KB Rows - 16 kg - 8 minutes
Left - 76 reps
Right - 76 reps
-That's up from 69 left and 69 right on Monday. 14 reps in an 8 minute time span. Easy. Density PR
Headstands
-I made huge gains today. Usually I have to prop up in a tripod and then press up to tucked legs and then straighten. Today I kicked up into several handstands and held them for at least 30 seconds. It didn't even feel like my body. Also, my wrists didn't feel any strain. I am so excited about this progression. Movement PR
Bridges
-I've been calling these wheels, but I'm not sure what they are. It's when you lie on your back and bridge up on your hands and feet with your head off the floor.
-I had the best extension ever. My arms were nearly straight and I was on my toes. If felt amazing. Movement PR
Animal Circuit - 7 rounds
Crabwalks
Frog jumps
Bunny hops
Inchworms
Egg Rolls
-If I would have had more time, I could have done 10 rounds. My body didn't want to stop.
Off to the lake for more relaxation station. Life is better.
Wednesday, June 23, 2010
That's Right
Two drills, two PRs in density.
Kneeling KB Press - 12 kg - 8 minutes
Left - 39 reps
Right - 44 reps
-That's up from Monday - 29 left, 32 right. Density PR
Sumo DL - 48 kg - 10 minutes
150 reps = 15,900 lbs.
-That's up from June 7 - 130 reps. Density PR
I don't know how all this progress can keep happening. I thought I would stall out, but that hasn't happened. I keep testing and doing. As a result, I keep improving. What more can I ask for? Isn't that why we all train in the first place? No one trains to get worse.
Duh!
Kneeling KB Press - 12 kg - 8 minutes
Left - 39 reps
Right - 44 reps
-That's up from Monday - 29 left, 32 right. Density PR
Sumo DL - 48 kg - 10 minutes
150 reps = 15,900 lbs.
-That's up from June 7 - 130 reps. Density PR
I don't know how all this progress can keep happening. I thought I would stall out, but that hasn't happened. I keep testing and doing. As a result, I keep improving. What more can I ask for? Isn't that why we all train in the first place? No one trains to get worse.
Duh!
More of SB's Training
He's a maniac with the training! He keeps making progress and every time I see him, he is moving better and has better posture. The PRs I identified are in red again. (Let me know in the comments if I miss any.)
June 16
Superset of presses and one arm, one leg deadlift, 20 KG, 12 minutes, presses 52 R, 48 L, deadlift - 56 R, 49 L, 205 total reps, total volume 4,100 KG;
Kangaroo hop, bear crawls - five sets;
2-hand swings, 36 KG, 10 min, 269 reps, 9,684 KG total volume;
Hindus, backward summersault - 5 sets;
Sumo deadlift, 36 KG, 10 min, 342 reps, 12,312 total volume;
Plate curls, roll and stand - five sets;
High pulls, 16 KG, 10 min, 83 R, 82 L, 2,640 total volume.
June 19
Press to fly to hammer curl (DB), 30 lbs each arm, 10 min, 47 reps of each lift, 8,460 lbs total volume;
grasshoppers, log rolls- 5 sets;
Jerks, 16 KG, 10 min, 86 reps, 1,376 KG total volume;
Headstands, 3 sets then fell hard on left arm and gave up;
Roll and stand, 5 sets;
1 arm, 1 leg deadlift, 24 KG, 10 min, 128 R, 122 L, 6,000 KG total volume;
Bear crawl, 2-plate deadlift - five sets;
High pulls - 16 KG, 10 min, 97 R, 97 L, 3,104 total volume.
June 20
Suitcase DL (BB), 60 lbs, 10 min, 149 R, 128 L, 16,620 total volume;
Crab walk, reverse summersault, 5 sets;
Snatches - 12 KG, 10 min, 75 R, 76 L, 1,812 total volume;
Lunges, body weight only, 5 sets;
Rows - 24 KG, 10 min, 97 R, 88 L, 4,440 total volume;
Bear crawls, plate curls - 5 sets;
Double kettlebell swings - 16 KG, 10 min, 237 reps, 7,584 total volume.
June 21
1 arm, 1 leg deadlift - 24 KG, 10 min, 130 R, 129 L, 6,216 total volume;
Kangaroo hops, hindus, 5 sets;
Squats - 24 KG, 10 min, 189 reps, 4,536 total volume;
Five sets of inchworms and log rolls,
Burpee/swing complex and did it in 10:53.
June 16
Superset of presses and one arm, one leg deadlift, 20 KG, 12 minutes, presses 52 R, 48 L, deadlift - 56 R, 49 L, 205 total reps, total volume 4,100 KG;
Kangaroo hop, bear crawls - five sets;
2-hand swings, 36 KG, 10 min, 269 reps, 9,684 KG total volume;
Hindus, backward summersault - 5 sets;
Sumo deadlift, 36 KG, 10 min, 342 reps, 12,312 total volume;
Plate curls, roll and stand - five sets;
High pulls, 16 KG, 10 min, 83 R, 82 L, 2,640 total volume.
June 19
Press to fly to hammer curl (DB), 30 lbs each arm, 10 min, 47 reps of each lift, 8,460 lbs total volume;
grasshoppers, log rolls- 5 sets;
Jerks, 16 KG, 10 min, 86 reps, 1,376 KG total volume;
Headstands, 3 sets then fell hard on left arm and gave up;
Roll and stand, 5 sets;
1 arm, 1 leg deadlift, 24 KG, 10 min, 128 R, 122 L, 6,000 KG total volume;
Bear crawl, 2-plate deadlift - five sets;
High pulls - 16 KG, 10 min, 97 R, 97 L, 3,104 total volume.
June 20
Suitcase DL (BB), 60 lbs, 10 min, 149 R, 128 L, 16,620 total volume;
Crab walk, reverse summersault, 5 sets;
Snatches - 12 KG, 10 min, 75 R, 76 L, 1,812 total volume;
Lunges, body weight only, 5 sets;
Rows - 24 KG, 10 min, 97 R, 88 L, 4,440 total volume;
Bear crawls, plate curls - 5 sets;
Double kettlebell swings - 16 KG, 10 min, 237 reps, 7,584 total volume.
June 21
1 arm, 1 leg deadlift - 24 KG, 10 min, 130 R, 129 L, 6,216 total volume;
Kangaroo hops, hindus, 5 sets;
Squats - 24 KG, 10 min, 189 reps, 4,536 total volume;
Five sets of inchworms and log rolls,
Burpee/swing complex and did it in 10:53.
Monday, June 21, 2010
Crazy 8s Again
Today I did three drills for 8 minutes each. It was crazy good.
Kneeling KB Press - 12 kg - 8 minutes
Left - 29 reps
Right - 32 reps
-This set a baseline. I was surprised how much more difficult it is to press while kneeling. Presses tested well so I decided to work on variations. This variation tested best. I think these will build my pressing strength quickly.
1 Arm 1 Leg DL - 20 kg KB - 8 minutes
Left - 48 reps
Right - 48 reps
-This is a big density PR for me since I made it more than 3 minutes without my hips cramping up. I tested four different size KBs and the 20 kg tested best. I was so excited to make it through the 8 minutes.
1 Arm KB Rows - 16 kg - 8 minutes
Left - 69 reps
Right - 69 reps
-I was pretty much rowing nonstop. My rest time was shorter between work sets as well. Density PR.
Headstands - tucked legs - 30 seconds x 5
Plank - 1 minute
Wheels - I had the best extension on these ever. Very pleased.
Kneeling KB Press - 12 kg - 8 minutes
Left - 29 reps
Right - 32 reps
-This set a baseline. I was surprised how much more difficult it is to press while kneeling. Presses tested well so I decided to work on variations. This variation tested best. I think these will build my pressing strength quickly.
1 Arm 1 Leg DL - 20 kg KB - 8 minutes
Left - 48 reps
Right - 48 reps
-This is a big density PR for me since I made it more than 3 minutes without my hips cramping up. I tested four different size KBs and the 20 kg tested best. I was so excited to make it through the 8 minutes.
1 Arm KB Rows - 16 kg - 8 minutes
Left - 69 reps
Right - 69 reps
-I was pretty much rowing nonstop. My rest time was shorter between work sets as well. Density PR.
Headstands - tucked legs - 30 seconds x 5
Plank - 1 minute
Wheels - I had the best extension on these ever. Very pleased.
Sunday, June 20, 2010
SB Training Log
SB, AKA "Captain A-hole" has been training up a storm. He's dropped 4% bodyfat since starting biofeedback training. Way to go!!!
I know he has PRs in his training, but he does so darn much, it takes me awhile to do the comparisons. I will put the PRs in red. If any of you spot PRs, leave a comment so I am sure to catch them all. Thanks for your help!
Week 2
June 5:
Kettlebell bench press - 16 kg (both arms) 10 min, various reps, total volume 4,704;
Scorpions, plate curls - four reps;
High Pulls - 16 kg bell, 10 min, 1,088 each arm or 2,176 total volume;
Log rolls, double plate DL - 5 reps;
KB Butterfly press - 12kg bell, 10 min, 840 total volume;
Roll and stand - 5 reps;
Burpee/swing complex - 36 kg bell, 14 min.
June 6:
High pulls - 16 kg bell, 10 min, 1,104 right hand, 1,056 left, 2,160 total;
Kangaroo hops, Hindu pushups (10 reps) - 5 sets;
Jerks - 16 Kb bell, 10 min, 1,200 total volume;
Double plate deadlift, backward falls - 4 sets;
Swing/Burpee complex - 36 KB bell, 12 min;
Summersaults - 4 sets;
Squats - 20 KG, 10 minutes, 11 sets of 10, 2,200 total volume.
June 8:
Barbell dead lift - 165 pounds, 10 minutes, 15 sets of 5, 12,375 lbs total volume;
Cartwheels, grasshoppers - 5 sets;
Turkish get-ups - 16 KG, 10 min, 3 sets of 5 each side, 480 total volume;
Frog jumps, plate curls - five reps;
Snatches - 16 KG bell, 10 min, 46 reps right, 49 reps left, 1,520 total volume;
Crunches - 500;
Front summersaults - 5 sets;
Clean and Press - 16 KG bell, 10 min, 58 reps right, 55 reps left, 1,808 total volume.
June 9:
Hindu pushups, 8 minutes, 87 reps;
Squats, 24 KG bell, 8 minutes, 161 reps, 3,864 total volume;
Kangaroo hops, roll and stand, Lizard walk - 7 sets;
Two-hand swings, 36 kg bell, 8 min, 155 reps, 5,580 total volume;
Bear crawl, double plate deadlift, log roll - 4 sets.
Week 3
June 12:
Windmills, 12 KG, 9:30, 74 R, 69 L, 1,716 kg total volume;
Four sets crab walk, front fall;
Jerks - 16 KG each arm, 72 reps, 10 min, 2,368 total volume;
Four sets- scorpion, plate curl;
Rows - 24 KG, 91 R, 88 L, 10 min, 4,296 total volume;
Five sets- inchworm, backward summersault;
High pulls - 83 R, 80 L, 16 KG, 10 min, 2,608 total volume.
June 13:
Suitcase DL (bb), 50 lbs, 82 R, 79 L, 8 min, 8,050 total volume;
Four sets- Scorpions, bridges;
High pulls - 16 KG, 78 R, 76 L, 8 min, 2,464 total volume;
Four sets - Hindu pushups, log rolls;
Clean, squat, press - 20 KG, 36 R, 32 L, 8 min, 1,360 total volume;
5 sets - bear crawl, oven mitt swings;
Burpee/swing complex, 36 KG, 11:40.
June 15:
1 arm, 1 leg DL - 20 KG, 10 min, 85 R, 81 L, 3,320 total volume;
Five sets- lizard walk, plate curl;
Clean and press - 20 KG, 10 min, 54 R, 53 L, 2,140 total volume;
Five sets - 2 plate wrist roll, backward fall;
Squats - 24 KG, 10 min, 204 reps, 4,896 total volume;
Five sets - frog jump, front summersault;
Swings (2-arm heavy) - 36 KG, 10 min, 234 reps, 8,424 total volume.
I know he has PRs in his training, but he does so darn much, it takes me awhile to do the comparisons. I will put the PRs in red. If any of you spot PRs, leave a comment so I am sure to catch them all. Thanks for your help!
Week 2
June 5:
Kettlebell bench press - 16 kg (both arms) 10 min, various reps, total volume 4,704;
Scorpions, plate curls - four reps;
High Pulls - 16 kg bell, 10 min, 1,088 each arm or 2,176 total volume;
Log rolls, double plate DL - 5 reps;
KB Butterfly press - 12kg bell, 10 min, 840 total volume;
Roll and stand - 5 reps;
Burpee/swing complex - 36 kg bell, 14 min.
June 6:
High pulls - 16 kg bell, 10 min, 1,104 right hand, 1,056 left, 2,160 total;
Kangaroo hops, Hindu pushups (10 reps) - 5 sets;
Jerks - 16 Kb bell, 10 min, 1,200 total volume;
Double plate deadlift, backward falls - 4 sets;
Swing/Burpee complex - 36 KB bell, 12 min;
Summersaults - 4 sets;
Squats - 20 KG, 10 minutes, 11 sets of 10, 2,200 total volume.
June 8:
Barbell dead lift - 165 pounds, 10 minutes, 15 sets of 5, 12,375 lbs total volume;
Cartwheels, grasshoppers - 5 sets;
Turkish get-ups - 16 KG, 10 min, 3 sets of 5 each side, 480 total volume;
Frog jumps, plate curls - five reps;
Snatches - 16 KG bell, 10 min, 46 reps right, 49 reps left, 1,520 total volume;
Crunches - 500;
Front summersaults - 5 sets;
Clean and Press - 16 KG bell, 10 min, 58 reps right, 55 reps left, 1,808 total volume.
June 9:
Hindu pushups, 8 minutes, 87 reps;
Squats, 24 KG bell, 8 minutes, 161 reps, 3,864 total volume;
Kangaroo hops, roll and stand, Lizard walk - 7 sets;
Two-hand swings, 36 kg bell, 8 min, 155 reps, 5,580 total volume;
Bear crawl, double plate deadlift, log roll - 4 sets.
Week 3
June 12:
Windmills, 12 KG, 9:30, 74 R, 69 L, 1,716 kg total volume;
Four sets crab walk, front fall;
Jerks - 16 KG each arm, 72 reps, 10 min, 2,368 total volume;
Four sets- scorpion, plate curl;
Rows - 24 KG, 91 R, 88 L, 10 min, 4,296 total volume;
Five sets- inchworm, backward summersault;
High pulls - 83 R, 80 L, 16 KG, 10 min, 2,608 total volume.
June 13:
Suitcase DL (bb), 50 lbs, 82 R, 79 L, 8 min, 8,050 total volume;
Four sets- Scorpions, bridges;
High pulls - 16 KG, 78 R, 76 L, 8 min, 2,464 total volume;
Four sets - Hindu pushups, log rolls;
Clean, squat, press - 20 KG, 36 R, 32 L, 8 min, 1,360 total volume;
5 sets - bear crawl, oven mitt swings;
Burpee/swing complex, 36 KG, 11:40.
June 15:
1 arm, 1 leg DL - 20 KG, 10 min, 85 R, 81 L, 3,320 total volume;
Five sets- lizard walk, plate curl;
Clean and press - 20 KG, 10 min, 54 R, 53 L, 2,140 total volume;
Five sets - 2 plate wrist roll, backward fall;
Squats - 24 KG, 10 min, 204 reps, 4,896 total volume;
Five sets - frog jump, front summersault;
Swings (2-arm heavy) - 36 KG, 10 min, 234 reps, 8,424 total volume.
Wednesday, June 16, 2010
Oh How Quickly We Forget
I've had several calm weeks devoid of outside stressors. I've done more of what I want and less of what I don't want to do.Then today - BLAM!!! WHAM!!! KAPOW!!!
How quickly I had forgotten the devastating effects of stress. I'm wondering how I fumbled through March, April, and May in a constant state of stress. You do what you have to in order to survive, I guess.
My training today was pretty much a no-go. Nothing tested well. I was a bundle of tension. I started by doing some frogstands and head stands to turn things upside-down. That helped tremendously.
Then I attempted 1 Arm 1 Leg Deadlifts, but terminated after three minutes because my ROM was not returning.
Finally, I did 7 minutes of walking 1 arm swingswith a 24 kg KB , transferring hands every rep. That was fun and kept my mind distracted. I went 90 yards. This will be a baseline for me.
I started a new client tonight at my bootcamp session. She is my first female to take the biofeedback plunge! Welcome to the club!
Great Read on XHP - Check It Out!
Mike T Nelson conducted an interview with four smart guys 2 1/2 years ago. He found it and published it this week. Very interesting. Check it out and leave Mike a comment with your thoughts.
Here's the link:
http://extremehumanperformance.com/blog/hypertrophy-roundtable-bigger-muscles-now-with-brett-jones-geoff-neupert-mike-robertson-and-frankie-faires/
Here's the link:
http://extremehumanperformance.com/blog/hypertrophy-roundtable-bigger-muscles-now-with-brett-jones-geoff-neupert-mike-robertson-and-frankie-faires/
Tuesday, June 15, 2010
Monday, June 14, 2010
13 Tons of Fun
Dbl Clean & Press - 12 kgs - 12 min.
70 reps = 3710 lbs.
-Intensity PR - More reps per set than the last time.
1 Arm KB Rows (kneeling) - 16 kg - 8 min.
130 reps (65 each arm) = 4550 lbs.
Swings - 36 kg - 10 min.
225 reps = 17,775 lbs.
-Density PR - I did 200 reps the last time.
That's a total volume for the day of 26,035 lbs. = 13 tons
Whew!
70 reps = 3710 lbs.
-Intensity PR - More reps per set than the last time.
1 Arm KB Rows (kneeling) - 16 kg - 8 min.
130 reps (65 each arm) = 4550 lbs.
Swings - 36 kg - 10 min.
225 reps = 17,775 lbs.
-Density PR - I did 200 reps the last time.
That's a total volume for the day of 26,035 lbs. = 13 tons
Whew!
Friday, June 11, 2010
Happy Friday
I had a great Friday in the gym: 3 PRs.
Superset - 10 minutes
Sumo DL - 48 kg - 70 reps
-That's an intensity and density PR.
Swings - 36 kg - 132 reps
-That's a density PR.
Total Volume for Superset = 17,848 lbs.
-That's in 10 minutes of work. Usually I would do this superset work as my last work set, but today I tried it out first. I wanted to know if it would tire me out or not. I got my answer.
Hindu Pushups - 4 minutes
44 reps
-That's a density PR. The last time I did these, I did 36 reps in 4:30.
1 Arm KB Rows - 16 kg - 8 minutes
Left - 71 reps
Right - 64 reps
-That's a density PR on both arms as well as total volume since Wednesday when I did 62 reps on each arm.
Superset - 10 minutes
Sumo DL - 48 kg - 70 reps
-That's an intensity and density PR.
Swings - 36 kg - 132 reps
-That's a density PR.
Total Volume for Superset = 17,848 lbs.
-That's in 10 minutes of work. Usually I would do this superset work as my last work set, but today I tried it out first. I wanted to know if it would tire me out or not. I got my answer.
Hindu Pushups - 4 minutes
44 reps
-That's a density PR. The last time I did these, I did 36 reps in 4:30.
1 Arm KB Rows - 16 kg - 8 minutes
Left - 71 reps
Right - 64 reps
-That's a density PR on both arms as well as total volume since Wednesday when I did 62 reps on each arm.
Thursday, June 10, 2010
Wednesday's Training
Many drills tested well on Wednesday, so I did what I had time for.
Plate Press - 25 lbs. - 5 min.
Left - 19 reps
Right - 23 reps
-Just like on Monday, they tested well, but I couldn't eliminate the neck tension, so I terminated early.
1 Arm KB Rows - 16 kg - 8 min.
Left - 62 Reps
Right - 62 Reps
-That's 14 more than on Monday. *Density PR*
High Pulls - 16 kg - 8 min.
Left - 74
Right - 74
-Snatches and swings also tested well, but I decided to do something different. I don't believe I've ever used the 16 kg for high pulls before, but that weight tested the best.
Handstand, egg roll (5 left, 5 right), headstand, log rolls (5 left, 5 right) - 3 rounds
Plate Press - 25 lbs. - 5 min.
Left - 19 reps
Right - 23 reps
-Just like on Monday, they tested well, but I couldn't eliminate the neck tension, so I terminated early.
1 Arm KB Rows - 16 kg - 8 min.
Left - 62 Reps
Right - 62 Reps
-That's 14 more than on Monday. *Density PR*
High Pulls - 16 kg - 8 min.
Left - 74
Right - 74
-Snatches and swings also tested well, but I decided to do something different. I don't believe I've ever used the 16 kg for high pulls before, but that weight tested the best.
Handstand, egg roll (5 left, 5 right), headstand, log rolls (5 left, 5 right) - 3 rounds
Wednesday, June 9, 2010
2 Clients' Training
Here are the training logs of two of my clients.
"SB" is a 40 year old male who wants to lose bodyfat and inches while also gaining strength. He loves to train and really enjoys kettlebells. As you can see from his log, he does a lot of drills. His body reacts well to high rep, minimal rest drills. He is also doing well with animal moves and rolls.
May 29:
Iso bench press 160 pounds, 8 sets of 8 in 10 min, total volume 10,240 lbs.
Hip sled - 540 pounds, 10 rep leg, 10 rep calf, nine sets, 48,600 lbs total volume
Tricep extention - 40 lbs, 10 sets of 10, 10 min, 4,000 lbs total volume
Lat pulldown - 120 lbs, 10 sets of 10 in 10 min, 12,000 lbs volume
Power crunch - 10 min, 35 lbs, 25 R, 25 M, 25 L, six sets in 10 min
five sets crab walk, plate curl, hindu pushups (10 reps), log roll
May 30:
Jerks - 16 KG bell, seven sets of 10, 1 set of 12, 10 min, 1,312 total volume
inchworm and front falls, four sets in 10 min
Clean and Press - 16 KG bell, six sets of eight each arm in 10 min, 1536 total volume
oven mitt swings, front summersaults, five sets in 10 min
Sumo deadlift - 36 KG bell, 8 sets of 20 in 10 min, 5760 total volume
Lizard walk, seven sets in 10 min
High pulls - 12 KG kb, 7 sets of 10 each arm in 10 min, 840 kg volume.
June 1:
Rows - 20 KG bell, 11 sets 10 each arm in 10 min, 4,400 kg total volume
bear crawl, backward summersaults, four sets in 10 min
Snatches - 12 KG bell, 9 sets of 10 each arm in 10 min, 2,160 volume
Head stands, five sets
Squats - 20 KG kb, 12 sets of 10 in 10 min, 2,400 total volume
Grasshoppers (sets of 30)
double plate deadlift (sets of 10), five sets in 10 min
One-arm swings- 20 KG bell, 6 sets 20 each arm in 10 min, 4,800 volume
June 2:
Two-hand light swing - 24 KG bell, 8 minutes, 6,048 total volume
Four sets each frog jumps, inchworm, kangaroo hops, bear crawl
Clean, squat and press - 8 minutes, 20 KG bell, 1,520 total volume
Heavy swings 1 arm - 28 KG bell, 8 minutes, 4,424 total volume.
"TS" is an 18 year old high school athlete who runs cross country and who is a state qualifier in wrestling. He wants to improve his 5K times as well as gain strength. He has a few injuries he's working through on his back and shoulder.
June 3:
CLEANS- weight 95lbs, reps 10,8,6,6,5 (35) Volume 3325. 8 min.
PRESS- weight 35lbs, reps Right Arm 6,8,8,8 (30) volume for the right arm 1050 Left Arm 7,7,5,6 (25) left arm volume 875. 8 min.
1 ARM 1 LEG DL-weight 35lbs, Right Arm reps 2,2,2,3 (9) Right Arm volume 315, Left Arm Reps 2,4,4,5 (15) left arm volume 525. 8 min.
June 8:
CLEANS- weight 95lbs, reps ,8,8,11,12 (39) volume 3705. 8 min.
1 ARM 1 LEG DL- weight 35lbs, Reps for Right Arm 2,2,5,5 (14) right arm volume 490. left arm reps 2,2,7,9 (20) left arm volume 700. 8 min.
DEADLIFT- weight 35lbs reps 8,14,15,16 (53) volume 1855. 8 min.
2/20 Burpee-swing complex - 7 minutes and 7 seconds.
TS has already set density PRs in cleans and 1 arm 1 leg DL. I did the 2/20 burpee-swing complex in 7:45 last week, so he had the goal of beating me, which he did.
I can't wait to see how these clients progress over the summer. Feel free to leave feedback for them to encourage and guide them.
"SB" is a 40 year old male who wants to lose bodyfat and inches while also gaining strength. He loves to train and really enjoys kettlebells. As you can see from his log, he does a lot of drills. His body reacts well to high rep, minimal rest drills. He is also doing well with animal moves and rolls.
May 29:
Iso bench press 160 pounds, 8 sets of 8 in 10 min, total volume 10,240 lbs.
Hip sled - 540 pounds, 10 rep leg, 10 rep calf, nine sets, 48,600 lbs total volume
Tricep extention - 40 lbs, 10 sets of 10, 10 min, 4,000 lbs total volume
Lat pulldown - 120 lbs, 10 sets of 10 in 10 min, 12,000 lbs volume
Power crunch - 10 min, 35 lbs, 25 R, 25 M, 25 L, six sets in 10 min
five sets crab walk, plate curl, hindu pushups (10 reps), log roll
May 30:
Jerks - 16 KG bell, seven sets of 10, 1 set of 12, 10 min, 1,312 total volume
inchworm and front falls, four sets in 10 min
Clean and Press - 16 KG bell, six sets of eight each arm in 10 min, 1536 total volume
oven mitt swings, front summersaults, five sets in 10 min
Sumo deadlift - 36 KG bell, 8 sets of 20 in 10 min, 5760 total volume
Lizard walk, seven sets in 10 min
High pulls - 12 KG kb, 7 sets of 10 each arm in 10 min, 840 kg volume.
June 1:
Rows - 20 KG bell, 11 sets 10 each arm in 10 min, 4,400 kg total volume
bear crawl, backward summersaults, four sets in 10 min
Snatches - 12 KG bell, 9 sets of 10 each arm in 10 min, 2,160 volume
Head stands, five sets
Squats - 20 KG kb, 12 sets of 10 in 10 min, 2,400 total volume
Grasshoppers (sets of 30)
double plate deadlift (sets of 10), five sets in 10 min
One-arm swings- 20 KG bell, 6 sets 20 each arm in 10 min, 4,800 volume
June 2:
Two-hand light swing - 24 KG bell, 8 minutes, 6,048 total volume
Four sets each frog jumps, inchworm, kangaroo hops, bear crawl
Clean, squat and press - 8 minutes, 20 KG bell, 1,520 total volume
Heavy swings 1 arm - 28 KG bell, 8 minutes, 4,424 total volume.
"TS" is an 18 year old high school athlete who runs cross country and who is a state qualifier in wrestling. He wants to improve his 5K times as well as gain strength. He has a few injuries he's working through on his back and shoulder.
June 3:
CLEANS- weight 95lbs, reps 10,8,6,6,5 (35) Volume 3325. 8 min.
PRESS- weight 35lbs, reps Right Arm 6,8,8,8 (30) volume for the right arm 1050 Left Arm 7,7,5,6 (25) left arm volume 875. 8 min.
1 ARM 1 LEG DL-weight 35lbs, Right Arm reps 2,2,2,3 (9) Right Arm volume 315, Left Arm Reps 2,4,4,5 (15) left arm volume 525. 8 min.
June 8:
CLEANS- weight 95lbs, reps ,8,8,11,12 (39) volume 3705. 8 min.
1 ARM 1 LEG DL- weight 35lbs, Reps for Right Arm 2,2,5,5 (14) right arm volume 490. left arm reps 2,2,7,9 (20) left arm volume 700. 8 min.
DEADLIFT- weight 35lbs reps 8,14,15,16 (53) volume 1855. 8 min.
2/20 Burpee-swing complex - 7 minutes and 7 seconds.
TS has already set density PRs in cleans and 1 arm 1 leg DL. I did the 2/20 burpee-swing complex in 7:45 last week, so he had the goal of beating me, which he did.
I can't wait to see how these clients progress over the summer. Feel free to leave feedback for them to encourage and guide them.
Monday, June 7, 2010
Hello Monday
Started my week in style with a big PR -
Sumo DL - 48 kg - 10 minutes
130 reps = 13,780 lbs.
-That's 24 more reps and 2544 lbs. more than on May 31. Density PR
Rows tested well AGAIN -
One Arm KB Rows - 16 kg - 8 minutes
Left = 55 reps
Right = 55 reps
3850 lbs. total
-That's an intensity PR since I moved up to the 16 kg bell.
Plate presses tested well also, but after 2 minutes, the tension in my neck was too severe to continue. Oh well.
I will be posting the training of several of my biofeedback clients on my blog starting this week. I hope you enjoy following their progress along with mine. Feel free to chime in with comments on what you're reading.
Sumo DL - 48 kg - 10 minutes
130 reps = 13,780 lbs.
-That's 24 more reps and 2544 lbs. more than on May 31. Density PR
Rows tested well AGAIN -
One Arm KB Rows - 16 kg - 8 minutes
Left = 55 reps
Right = 55 reps
3850 lbs. total
-That's an intensity PR since I moved up to the 16 kg bell.
Plate presses tested well also, but after 2 minutes, the tension in my neck was too severe to continue. Oh well.
I will be posting the training of several of my biofeedback clients on my blog starting this week. I hope you enjoy following their progress along with mine. Feel free to chime in with comments on what you're reading.
Wednesday, June 2, 2010
Row, Row, Row Your Bells
Three times in a week. Crazy!
One Arm KB Row - 12 kg - 8 minutes
Left - 94 reps
Right - 88 reps
-For those of you keeping track, that is 20 more on the left and 14 more on the right since Monday. I was a rowing machine. *Density PR*
20 - 2 Burpee/Swing Complex - 24 kg KB
Start with 20 burpees and 2 swings. Then do 18 burpees and 4 swings. Keep subtracting 2 from the burpees and adding 2 to the swings until you're at 2 burpees and 20 swings. Today it took me just under 8 minutes.
I also did lots of frog jumps and crab walks since they tested well.
Soon I'll have some progress reports from several of my clients. I am excited to see the progress they make over the summer using biofeedback to program themselves. Stay tuned!
In the meantime, if you want to find out more about biofeedback programming, order a copy of Grip n Rip. Adam Glass and Brad Nelson lead you throw everything you need to know to get started on your journey to perpetual progress. If you watch closely, you'll see yours truly every once in awhile since I was at the Grip n Rip workshop. Oh Joy! Just click on the link in the upper right hand corner of this page to learn more.
One Arm KB Row - 12 kg - 8 minutes
Left - 94 reps
Right - 88 reps
-For those of you keeping track, that is 20 more on the left and 14 more on the right since Monday. I was a rowing machine. *Density PR*
20 - 2 Burpee/Swing Complex - 24 kg KB
Start with 20 burpees and 2 swings. Then do 18 burpees and 4 swings. Keep subtracting 2 from the burpees and adding 2 to the swings until you're at 2 burpees and 20 swings. Today it took me just under 8 minutes.
I also did lots of frog jumps and crab walks since they tested well.
Soon I'll have some progress reports from several of my clients. I am excited to see the progress they make over the summer using biofeedback to program themselves. Stay tuned!
In the meantime, if you want to find out more about biofeedback programming, order a copy of Grip n Rip. Adam Glass and Brad Nelson lead you throw everything you need to know to get started on your journey to perpetual progress. If you watch closely, you'll see yours truly every once in awhile since I was at the Grip n Rip workshop. Oh Joy! Just click on the link in the upper right hand corner of this page to learn more.
Tuesday, June 1, 2010
Rain Day
It rained today, so that meant no golf league. I went and set a PR instead.
Double KB Clean & Press - 12 kgs - 15 min.
89 reps = 4717 lbs.
-That's a big P-R good buddy. On May 24 I did 76 reps in 15 minutes.
After that, I loaded up my Red Rafter from Strongergrip with 20 lbs. and did 6 minutes of pinch block DL. I got 50 on the left and 56 on the right. I did all sets of 7 on the right and a mix of 6 & 7 on the left. This is a good baseline work set for me.
Double KB Clean & Press - 12 kgs - 15 min.
89 reps = 4717 lbs.
-That's a big P-R good buddy. On May 24 I did 76 reps in 15 minutes.
After that, I loaded up my Red Rafter from Strongergrip with 20 lbs. and did 6 minutes of pinch block DL. I got 50 on the left and 56 on the right. I did all sets of 7 on the right and a mix of 6 & 7 on the left. This is a good baseline work set for me.
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