Wednesday, September 29, 2010

That's Better

I was back at the bar today - for deadlifts and pullups. As expected, my training went better.

Tactical Pullups - Green Band - 10 min.
44 reps
-That's 8 reps more than on Saturday. In addition, I did sets of 4 and 5 today. On Saturday I did sets of 3.
Intensity & Density PR

BB Sumo DL - 135 lbs. - 10 min.
32 reps
-That's seven more than on Monday. However, I only pulled one rep at a time and reset before each rep. I'm trying to find a groove. I took Faizal's advice and found a better position for the bar. In the past, I've started with the bar touching my shins. Today, I started with the bar 2-3 inches from my shin. What a difference! I rarely got the tweak in my low back. That tells me I'm on to something. Now to do about 10,000 more reps! :P
Density & Movement PR

Monday, September 27, 2010

Tell Me Why

Someone. Please.

I want to know why my body dislikes barbell deadlifting. I feel so incredibly awkward, like a fish out of water. Perhaps it will just take time.

When I deadlift kettlebells, I feel strong, and I'm confident in the movement. A straight bar is just too confining for me.

I probably need a trap bar.

Today I worked on moving with a straight bar with light weight.

Sumo BB DL - 135 lbs. - 10 min.
25 reps
-It is so pathetic to admit I only did 25 reps in 10 minutes. That's all my biofeedback would allow. I can only get better, right?!

Hindu Pushups - 5 min.
43 reps
-These felt so good after the deadlifts. I did them very slowly.

-These both felt good as well. I'm pleased with my progress on these movements.

Saturday, September 25, 2010

Revisiting Goals

I have a few goals I've been carrying around the past few years. I seem to make some progress on them and then I get side-tracked. Well, mostly I've gotten focused on physique goals (bodyfat %, clothing size, etc.). Now that I've met most of my physique goals, I'm ready to revisit a few of my "old" goals and see how I fare at meeting them this time.

What are the goals?
1. Tactical Pullups
2. Deadlift over 250 lbs.
3. Press the 20 kg kettlebell

Today I started working toward a few of them.

Tactical Pullups - green band - 10 min.
36 reps
-Okay, not so spectactular, but I have a baseline, and I have the assurance I will get better every time I train them.

Rack Pulls - 200 lbs. - 10 min.
30 reps
-I varied between sumo and regular stance. After about 18 reps, I decided to change from DO grip to the varied grip. BIG difference. My grip was much stronger this way. Good thing I tried it out.

Wednesday, September 22, 2010

5 by 5

5 Rounds of 5 Drills

45 seconds of work
20 seconds rest

BW Squat
Rows - 16 kg
Swings - 36 kg
Primal (egg roll, planks, tripod headstands)
Mountain Climbers

Concise. No fluff. Lots of sweat.

Saturday, September 18, 2010

Quick PR

I had a little free time today after I took a nap, so I did a 10 minute swing session and set a PR. Shocking!

One-hand KB Swing - 28 kg (62 lbs) - 10 min.
320 reps (160 L, 160 R)
-Last time I did 310 reps. This is pretty much a nonstop swing session. I put the bell down after about 60 reps to record my reps. Then I was right back at it.
Density PR

Friday, September 17, 2010


Wall. Meet Amy.
Amy. Wall.

I've been traveling for meetings this week and I hit the wall today. I tested many drills, but only light Sumo DL gave me improvement.

BB Sumo DL - 115 lbs. - 13 minutes - 70 reps

That's all I got. Happy weekend!

Wednesday, September 15, 2010

Quality Feedback

18 min. 30 seconds
5 Rounds

Dips - 60 reps
KB Rows - 16 kg - 80 reps
1 Arm 1 Leg DL - 20 kg - 80 reps

Nothing else tested well, so I put these three together in a circuit. I was thankful I had three drills to train. Listening to my body's feedback ensures a quality training session.

Are you testing your movements? Are you training according to YOUR body's needs?
If not, why?
If yes, congrats on your progress.

No one knows your body like you do. Learn to listen to what it is telling you.

Monday, September 13, 2010

PR for Lauren - 9/13/10

Today is my daughter's 9th birthday. Lauren was born at 12:41 a.m. September 13, 2001.

The world was a crazy place in the days following September 11. It was strange to bring a child into the world when the world seemed so unstable. Luckily, I was tucked away in the hospital focused on my perfect little baby girl. She was three weeks early, but still weighed 7lbs. 8 oz. Not bad.

Lauren was always a happy baby. She had a spark that she has to this day. I love seeing how she has developed a strong, but very loving, personality. That girl is determined. No one will tell her she can't do what she wants to do. Wowsie! But, she isn't sassy or mean about it. Just nose to the grindstone determined. Lauren also has a creative flair and a big heart to balance her out.

I wish I had that determination and joie de vie at age nine. It has taken me most of my adult life to find that strength and joy and be comfortable in my own skin. How lucky for her to know who she is and not apologize for it. She just is who she is.

You can learn a lot from a nine year old.

Today, I PR'd for Lauren. She only sees the woman I am today. She doesn't remember the unsure, weak me. She sees me training, getting stronger every day, and achieving my goals. I hope I have had some small part in her developing into the spunky sweet firecracker she is. I never want her to feel weak or afraid to chase her dreams.

Dbl KB Clean & Press - 12 kg - 10 min.
59 reps = 3068 lbs.
Density PR

Swinging 8s - 16 kg - 10 min.
167 reps = 6012 lbs.
-This set a baseline for me. I've never done these as a stand-alone. They've always been part of a circuit. I love these, BTW.

-Never have I been able to extend so far. My arms were nearly straight and my head was the farthest it's ever been from the ground.
Movement PR

Thursday, September 9, 2010

Circuit City for Me

My body is really diggin the circuits lately. I had another great one today. Doing them allows me to work my entire body in a short time. When 4 or more drills test well, I usually put them in a circuit. My brain likes the variety, too

1. KB Rows - 16 kg
40 Left, 40 Right
2. Swinging 8s - 16 kg
100 reps
3. Press - 12 kg
30 Left, 30 Right
4. Squats - 16 kg
50 reps

I did 5 rounds in 24 min. 30 secs.

Following the circuit I worked on headstands, bridges, and forward rolls. Good times.

Tuesday, September 7, 2010

6 by 6

6 Drills x 6 Rounds

1. KB Press - 16 kg
2. Sumo DL - 48 kg
3. Pinch Plate Curls - 15 lbs. (10 + 5)
4. Mountain Climbers
5. Swings - 24 kg
6. Bunny Hops

Work for 40 seconds, off for 20 seconds.

This felt easy. It's amazing how effortless training is when I train tested movements. Why did I make training so hard before? Crazy.

Wednesday, September 1, 2010

Training Log - 9/1/2010

Dbl KB Jerks - 12 kg - 10 min.
86 reps
-The last time I did jerks was in March. I did 80 reps in 10 minutes then. Density PR

Swing/Burpee Circuit - 8 min.
Swings - 32 kg - 120 reps
Burpees - 50 reps

Pinch Block Curls - 8 min.
7.5 lbs on the shaft
Left - 25 reps
Right - 26 reps
-The last time I did these I only had 5 lbs. on the shaft. Intensity PR