Yesterday, I listened to my body's biofeedback and backed off, even though my heart didn't really want to. I used my head, examined the data, and acted wisely.
Today, I went into my training session with an open and clear mind. Testing movements went smoothly. I didn't overthink.
I did the movements my body wanted to do and felt amazing afterwards. When I feel better after training than I did before, I know I got it right. It's a crazy good feeling.
Kneeling Press - 12 kg - 8 minutes
Left - 34 reps
Right - 39 reps
I did more reps per set today than last time. Density PR
Squat - BW - 5 minutes
125 reps
-I focused on my movement pattern. I tried various widths and depths. Squats are a weak drill for me, so this was a great work session for me. Movement PR
Snatch - 12 kg - nonstop
220 reps in 9:30
-Last time I did nonstop snatches, I did 220 in 10 minutes. I took 30 seconds off today. Density PR
Headstands - Best session yet - time held, balance, position. I also practiced some rolling patterns. I always feel better after rolling around. It forces me to really key in to my body's position.
Tomorrow I'm golfing in a tournament and then heading to the lake for a week's vacation. I'm looking forward to some down time.
Thursday, July 29, 2010
Wednesday, July 28, 2010
My Education Continues
Today's training started fantastic and then fizzled. ????? I did a circuit again. I planned to do 8 rounds just like I did Monday to see if I could complete it in less time. After round 6, my ROM wouldn't return.
My first reaction was disappointment. Then, I stepped back to examine the data to determine what I could learn from the experience.
1. I still haven't truly unwound from the stressful events this spring and summer. It seems life keeps moving full steam ahead without any time to float around. The flooding this past week just added to it all.
2. I moved my body today. I could have just sat on my rear, but I chose to be better.
3. I listened to my body. Instead of pushing through a training session, I chose to stop when my body told me it had enough.
4. I didn't feel guilty. My attitude regarding training has changed so much since being introduced to the biofeedback protocol. A year ago I would have been very upset and would have felt very guilty for not doing all 8 rounds. State before skills.
5. Even though I didn't do 8 rounds, I did do more reps per set of each of the four drills. So there! I did PR. :-P Progress is not linear. I can't fall into the trap of seeing progress in only one direction. I am moving and that's what matters.
Tomorrow I will sleep in, drink a cup of coffee outside, and move some iron. Recharge.
My first reaction was disappointment. Then, I stepped back to examine the data to determine what I could learn from the experience.
1. I still haven't truly unwound from the stressful events this spring and summer. It seems life keeps moving full steam ahead without any time to float around. The flooding this past week just added to it all.
2. I moved my body today. I could have just sat on my rear, but I chose to be better.
3. I listened to my body. Instead of pushing through a training session, I chose to stop when my body told me it had enough.
4. I didn't feel guilty. My attitude regarding training has changed so much since being introduced to the biofeedback protocol. A year ago I would have been very upset and would have felt very guilty for not doing all 8 rounds. State before skills.
5. Even though I didn't do 8 rounds, I did do more reps per set of each of the four drills. So there! I did PR. :-P Progress is not linear. I can't fall into the trap of seeing progress in only one direction. I am moving and that's what matters.
Tomorrow I will sleep in, drink a cup of coffee outside, and move some iron. Recharge.
Monday, July 26, 2010
24 Minutes of Fun
I haven't trained with kettlebells since Wednesday, so when I had the chance today, I took it.
Several drills tested very well, so I put them all in a circuit. I'm really liking those again lately.
Circuit - 8 Rounds - 24 minutes
Press - 16 kg - 21 left, 26 right = 1645 lbs.
Dbl Clean - 32 kg - 100 reps = 7000 lbs.
Swings - 36 kg - 120 reps = 9480 lbs.
Sumo DL - 48 kg - 80 reps = 12,720 lbs.
Total Weight Moved - 30,845 lbs.
Weight/Minute - 1285 lbs./minute
That was fun and easy. I let my biofeedback guide every set. Every set of each drill got better/easier. I could have kept going, but I had a time constraint. Oh well. I feel great. Now, to the lawn mower!
Several drills tested very well, so I put them all in a circuit. I'm really liking those again lately.
Circuit - 8 Rounds - 24 minutes
Press - 16 kg - 21 left, 26 right = 1645 lbs.
Dbl Clean - 32 kg - 100 reps = 7000 lbs.
Swings - 36 kg - 120 reps = 9480 lbs.
Sumo DL - 48 kg - 80 reps = 12,720 lbs.
Total Weight Moved - 30,845 lbs.
Weight/Minute - 1285 lbs./minute
That was fun and easy. I let my biofeedback guide every set. Every set of each drill got better/easier. I could have kept going, but I had a time constraint. Oh well. I feel great. Now, to the lawn mower!
Friday, July 23, 2010
Just Plain Tired
My little town was flooded Wednesday night when we had over 10 inches of rain in 3 hours. What a mess. Of course it happened during the middle of the night, so no one got any sleep.
Surrounding towns also received a lot of rain in a short time. As a result, two of our funeral homes had significant water in the basements. We spent all day Thursday cleaning up water in the funeral homes.
I've concluded wet vacs don't have long enough tubes. I was hunched over all day. I think I'm going to buy an extra section of tube. I did PR in hours of wet vacuuming and number of gallons sucked up.
Today, we helped clean out my parents' storage building. It had 18+ inches of water that gushed through it. My Harley was in that building as well as my dad's 1930 Model A Ford. Yuck!
I PRed in hauling out wet family antiques, heirlooms, and junk. My dad's foot locker from military school was in there if that gives you an idea of what we dealt with. To make matters worse, it was about 90 degrees with about 90% humidity. Steamy.
My parents' basement is still a mess, but we can only do one thing at a time. My entire family is tired. I hope it doesn't rain anymore.
I have video links and pictures posted on facebook for anyone who's interested.
Surrounding towns also received a lot of rain in a short time. As a result, two of our funeral homes had significant water in the basements. We spent all day Thursday cleaning up water in the funeral homes.
I've concluded wet vacs don't have long enough tubes. I was hunched over all day. I think I'm going to buy an extra section of tube. I did PR in hours of wet vacuuming and number of gallons sucked up.
Today, we helped clean out my parents' storage building. It had 18+ inches of water that gushed through it. My Harley was in that building as well as my dad's 1930 Model A Ford. Yuck!
I PRed in hauling out wet family antiques, heirlooms, and junk. My dad's foot locker from military school was in there if that gives you an idea of what we dealt with. To make matters worse, it was about 90 degrees with about 90% humidity. Steamy.
My parents' basement is still a mess, but we can only do one thing at a time. My entire family is tired. I hope it doesn't rain anymore.
I have video links and pictures posted on facebook for anyone who's interested.
Wednesday, July 21, 2010
Hit the Deck!
Deck of Cards workout tonight.
I tested about 10 drills and found the 4 that tested best - rows, swings, squats, and burpees. Each drill was assigned a suit. Face cards were 10 reps; aces were one rep. (Whimpy, whimpy, whimpy!)
Queens were "animal cards." When a queen showed up, it was 30 yards of an animal move - bear crawls, frog jumps, scorpions, and crabwalk.
Here's the final tally:
Rows - 16 kg - 150 reps = 5250 lbs.
Swings - 32 kg - 75 reps = 5250 lbs.
Goblet Squats - 16 kg - 75 reps = 2625 lbs.
Burpees - 75 reps
Total Time: 38 minutes
Good times! Those of you who missed it will just have to try it on your own.
I tested about 10 drills and found the 4 that tested best - rows, swings, squats, and burpees. Each drill was assigned a suit. Face cards were 10 reps; aces were one rep. (Whimpy, whimpy, whimpy!)
Queens were "animal cards." When a queen showed up, it was 30 yards of an animal move - bear crawls, frog jumps, scorpions, and crabwalk.
Here's the final tally:
Rows - 16 kg - 150 reps = 5250 lbs.
Swings - 32 kg - 75 reps = 5250 lbs.
Goblet Squats - 16 kg - 75 reps = 2625 lbs.
Burpees - 75 reps
Total Time: 38 minutes
Good times! Those of you who missed it will just have to try it on your own.
Monday, July 19, 2010
Training 7-19-2010
Press - 16 kg - 8 minutes
Left - 15 reps
Right - 22 reps
-Shut up and press it.
Intensity PR
Swings - 36 kg
231 reps in 9:25
-On Thursday, I did 231 swings in 10 minutes. Today I took 35 seconds off that time.
Density PR
Pinch Plate Curls - 15 lbs.
Left - 15
Right - 19
-I used a 10 lb. and a 5 lb. plate.
Intensity PR
Left - 15 reps
Right - 22 reps
-Shut up and press it.
Intensity PR
Swings - 36 kg
231 reps in 9:25
-On Thursday, I did 231 swings in 10 minutes. Today I took 35 seconds off that time.
Density PR
Pinch Plate Curls - 15 lbs.
Left - 15
Right - 19
-I used a 10 lb. and a 5 lb. plate.
Intensity PR
Thursday, July 15, 2010
This Crud Can't Keep Me Down
Even though I sound like a man and hack up half a lung every hour, I'm not letting it keep me from training. I may not be setting many PRs, but I do what tests well until my body tells me to stop. That way I know I'm not overdoing it.
Dbl KB Clean & Press - 12 kgs - 10 min.
55 reps = 2915 lbs.
Two-Hand Swings - 36 kgs - 10 min.
231 reps = 18,249 lbs.
Density PR
Snatch - 12 kg - 10 min.
??? Reps
-I did this during my boot camp tonight with my clients, so I didn't keep count. We were too busy talking. Who knew a bunch of guys could be so talkative? All I know is that I went for 10 minutes without putting the bell down. I switched arms whenever I felt tension in my elbow.
Maybe I'll wake up tomorrow and sound like me again. I hope so!
Dbl KB Clean & Press - 12 kgs - 10 min.
55 reps = 2915 lbs.
Two-Hand Swings - 36 kgs - 10 min.
231 reps = 18,249 lbs.
Density PR
Snatch - 12 kg - 10 min.
??? Reps
-I did this during my boot camp tonight with my clients, so I didn't keep count. We were too busy talking. Who knew a bunch of guys could be so talkative? All I know is that I went for 10 minutes without putting the bell down. I switched arms whenever I felt tension in my elbow.
Maybe I'll wake up tomorrow and sound like me again. I hope so!
Monday, July 12, 2010
Are You Sure It Isn't January 12?
I have the worst chest cold. I feel like I have a jumpstretch band around my lungs. At first I thought I was just a bit congested from being in the air conditioning too much. After endless hours outside, I have decided it's just some summer crud.
I'm traveling the next few days, so I won't be able to train. I figured I'd go move some weight around and see how that worked for me. Presses and cleans tested well.
After 5 minutes of kneeling presses, I had to abort. Rubber arms.
On to cleans. Double 16 kg bells for 10 minutes. After the 8th rep in each set, my head would start throbbing. I suppose that's my sinuses complaining.
That was enough for me. I tested some more drills, but my body said "No, thank you." I can respect that.
I'm traveling the next few days, so I won't be able to train. I figured I'd go move some weight around and see how that worked for me. Presses and cleans tested well.
After 5 minutes of kneeling presses, I had to abort. Rubber arms.
On to cleans. Double 16 kg bells for 10 minutes. After the 8th rep in each set, my head would start throbbing. I suppose that's my sinuses complaining.
That was enough for me. I tested some more drills, but my body said "No, thank you." I can respect that.
Friday, July 9, 2010
Better Today - No Suprise
My training was a lot better today. My state was better than it was any other day this week.
Circuit 1 - 12 minutes
Windmills - 16 kg
Left - 30
Right - 30
Plate Curls - 12.5 lbs.
Left - 25
Right - 25
- This was the first time I used two plates on the plate curls. Usually I use a 10 lb. plate. I did all sets of 5.
Intensity PR
Circuit 2 - 12 minutes
Swings - 36 kg
160 reps
Sumo DL - 48 kg
80 reps
-I went two minutes longer than my previous session of this circuit.
Density PR
I really wasn't surprise that I set some PRs today. I just felt better today. It's amazing how much more in tune I am to my body's frequency. The signal was strong and clear today!
Circuit 1 - 12 minutes
Windmills - 16 kg
Left - 30
Right - 30
Plate Curls - 12.5 lbs.
Left - 25
Right - 25
- This was the first time I used two plates on the plate curls. Usually I use a 10 lb. plate. I did all sets of 5.
Intensity PR
Circuit 2 - 12 minutes
Swings - 36 kg
160 reps
Sumo DL - 48 kg
80 reps
-I went two minutes longer than my previous session of this circuit.
Density PR
I really wasn't surprise that I set some PRs today. I just felt better today. It's amazing how much more in tune I am to my body's frequency. The signal was strong and clear today!
Wednesday, July 7, 2010
A Great New Blog!!
My friend Josh started a new blog. This is in addition to his world-class World's Strongest Librarian blog. He is so cool.
Check out his new blog here:
Strength Rules
While you're at it, check out World's Strongest Librarian, too.
World's Strongest Librarian
Check out his new blog here:
Strength Rules
While you're at it, check out World's Strongest Librarian, too.
World's Strongest Librarian
Tuesday, July 6, 2010
When You Need It Most
My psychological state has been funky for awhile. As a result, my physical training isn't where I want to be. Nothing tests well. I have zero desire to train. I keep looking at the weeks ahead and see the trips, activities, and obligations that are going to limit my training time.
This was all on my mind as I traveled to the gym today. I tested about 12 drills, and a handful tested a smidge better than baseline. I started with the drill that tested best - snatches. 12 kg tested better than 16 or 20kg, so I started a timer and snatched.
At first my goal was to go nonstop for 5 minutes. Just see how many I could do without setting the bell down. I actually felt so good at 5, I went for 7, then 8, and finally stopped at 10 minutes. I've never gone that long without setting the bell down.
Snatch - 12 kg - 10 minutes
220 snatches - no stopping
Density PR
After that I dinked around with headstands. Not good. No balance. Back to testing. Rows, squats, and hindu pushups were better than baseline, so I decided to do some of those.
Rows - 20 kg - 8 minutes
Left - 35 reps
Right - 35 reps
Intensity PR
-I seem to be moving up with rows quite nicely.
After the rows, I felt a little better. I just didn't have the drive to do anymore. Then, someone entered the room where I train to do some ab work. Divine inspiration. I couldn't fink out when someone was in the room. So, I did a circuit of squats and hindu pushups.
Circuit - 8 minutes
Suitcase Squats - 20 kg - 80 reps
Hindu Pushups - 37 reps
Why is it that I'd do more work when I thought someone else might see me quitting, but I wouldn't do more work when I was the only one who knew I'd be quitting. That is indicative of my state. Well, inspiration came when I needed it. I did the work. However, after reflecting, I realize that inspiration won't always come. My drive to be better is the only true inspiration.
Tomorrow I will turn 39. The last year in my thirties. Here is a picture of me at the beginning of my thirties. You can see from my profile pic how I look today. My thirties were a decade of big changes. I am better now than I was then, without a doubt. And, it's not just physically. I am smarter and stronger and know what I want. I don't ever wish to go back to thirty. I'm looking forward to all the next years have in store.
This was all on my mind as I traveled to the gym today. I tested about 12 drills, and a handful tested a smidge better than baseline. I started with the drill that tested best - snatches. 12 kg tested better than 16 or 20kg, so I started a timer and snatched.
At first my goal was to go nonstop for 5 minutes. Just see how many I could do without setting the bell down. I actually felt so good at 5, I went for 7, then 8, and finally stopped at 10 minutes. I've never gone that long without setting the bell down.
Snatch - 12 kg - 10 minutes
220 snatches - no stopping
Density PR
After that I dinked around with headstands. Not good. No balance. Back to testing. Rows, squats, and hindu pushups were better than baseline, so I decided to do some of those.
Rows - 20 kg - 8 minutes
Left - 35 reps
Right - 35 reps
Intensity PR
-I seem to be moving up with rows quite nicely.
After the rows, I felt a little better. I just didn't have the drive to do anymore. Then, someone entered the room where I train to do some ab work. Divine inspiration. I couldn't fink out when someone was in the room. So, I did a circuit of squats and hindu pushups.
Circuit - 8 minutes
Suitcase Squats - 20 kg - 80 reps
Hindu Pushups - 37 reps
Why is it that I'd do more work when I thought someone else might see me quitting, but I wouldn't do more work when I was the only one who knew I'd be quitting. That is indicative of my state. Well, inspiration came when I needed it. I did the work. However, after reflecting, I realize that inspiration won't always come. My drive to be better is the only true inspiration.
Tomorrow I will turn 39. The last year in my thirties. Here is a picture of me at the beginning of my thirties. You can see from my profile pic how I look today. My thirties were a decade of big changes. I am better now than I was then, without a doubt. And, it's not just physically. I am smarter and stronger and know what I want. I don't ever wish to go back to thirty. I'm looking forward to all the next years have in store.
Thursday, July 1, 2010
One More
Nothing tested well today, except sumo DL. So, that's what I did. Guess what? Got a PR.
Sumo DL - 60 kg (133 lbs.) - 10 minutes
86 reps = 11,438 lbs.
-I had to use two different sized KBs for this, a 28 and a 32. I switched hand every set. I like the ROM I can get using bells vs. a barbell.
Intensity PR
Then I did some pinch block curls, bridges, and headstands. Nothing spectactular, but I did get in some good reps of each.
With the holiday weekend, I probably won't get in any training until Tuesday. Oh well. I need to take a little time off. The cool thing is in the past, I would have become panicked at the thought of taking some time off from training for fear of losing ground. Now I know that I'll be fine. In fact, I'll be better. It is certain.
Sumo DL - 60 kg (133 lbs.) - 10 minutes
86 reps = 11,438 lbs.
-I had to use two different sized KBs for this, a 28 and a 32. I switched hand every set. I like the ROM I can get using bells vs. a barbell.
Intensity PR
Then I did some pinch block curls, bridges, and headstands. Nothing spectactular, but I did get in some good reps of each.
With the holiday weekend, I probably won't get in any training until Tuesday. Oh well. I need to take a little time off. The cool thing is in the past, I would have become panicked at the thought of taking some time off from training for fear of losing ground. Now I know that I'll be fine. In fact, I'll be better. It is certain.
Wednesday, June 30, 2010
Wednesday PRs
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.
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.
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.
Monday, May 31, 2010
Huge Gains Today
I had the entire gym to myself today. That was kind of nice. What's even better is that I set several PRs, one of them pretty significant.
One Arm KB Rows - 12 kg - 8 minutes
Left - 74 reps
Right - 74 reps
3848 lbs.
-That is up 9 reps on the left and 6 on the right and nearly 400 lbs. in 8 minutes since Wednesday, May 26.
Sumo DL - 48 kgs - 10 minutes
106 reps = 11,236 lbs.
-Huge PR for me in density, intensity, and volume. One month ago I deadlifted 36 kg 70 times in 10 minutes for 5530 lbs. I doubled my volume for a 10 minute work session in one month's time.
My body loves doing high rep, mid/low weight drills. Those movements test well and I make fast gains training this way. Once I started tuning in to what my body wanted to do, I started making progress. That makes training fun. I'm not struggling trying to do what I think (or someone else thinks) I SHOULD do. No more "shoulds," only "do."
I finished off my trianing with some head stands - was able to hold those today. Then I did some egg rolls, wheels, and lizards. I'm improving every time I practice these various moves. I feel more coordinated too. Love that!
One Arm KB Rows - 12 kg - 8 minutes
Left - 74 reps
Right - 74 reps
3848 lbs.
-That is up 9 reps on the left and 6 on the right and nearly 400 lbs. in 8 minutes since Wednesday, May 26.
Sumo DL - 48 kgs - 10 minutes
106 reps = 11,236 lbs.
-Huge PR for me in density, intensity, and volume. One month ago I deadlifted 36 kg 70 times in 10 minutes for 5530 lbs. I doubled my volume for a 10 minute work session in one month's time.
My body loves doing high rep, mid/low weight drills. Those movements test well and I make fast gains training this way. Once I started tuning in to what my body wanted to do, I started making progress. That makes training fun. I'm not struggling trying to do what I think (or someone else thinks) I SHOULD do. No more "shoulds," only "do."
I finished off my trianing with some head stands - was able to hold those today. Then I did some egg rolls, wheels, and lizards. I'm improving every time I practice these various moves. I feel more coordinated too. Love that!
Wednesday, May 26, 2010
Wednesday's Training
Another great day at the gym.
One Arm KB Rows - 12 kg - 8 min.
Left - 65 reps
Right - 68 reps
-This set a baseline for me.
I tested pressing today since pressing has tested well almost every training session the past few weeks. Well, not today. But whaddayah know - rows did. Light rows tested fantastic, so that's what I did. I think 133 reps in 8 minutes is pretty good for me.
Swings - 36 kg - 10 minutes
200 reps = 15,800 lbs.
-I had a volume PR, but more importantly I had an intensity PR after doing some pinch block work. On May 8 I did 9 sets of 15 and 3 sets of 17 in 10 minutes. Today I did 5 sets of 20, 2 sets of 18, 2 sets of 17 and 2 sets of 15. My grip is definitely getting stronger!
One Arm KB Rows - 12 kg - 8 min.
Left - 65 reps
Right - 68 reps
-This set a baseline for me.
I tested pressing today since pressing has tested well almost every training session the past few weeks. Well, not today. But whaddayah know - rows did. Light rows tested fantastic, so that's what I did. I think 133 reps in 8 minutes is pretty good for me.
Swings - 36 kg - 10 minutes
200 reps = 15,800 lbs.
-I had a volume PR, but more importantly I had an intensity PR after doing some pinch block work. On May 8 I did 9 sets of 15 and 3 sets of 17 in 10 minutes. Today I did 5 sets of 20, 2 sets of 18, 2 sets of 17 and 2 sets of 15. My grip is definitely getting stronger!
Monday, May 24, 2010
Get em While You Can!
The re-released, new and improved version of the Grip-n-Rip DVD is available. Adam just notified me that they are getting more copies produced. Click on the link below or in the upper right hand corner of my blog to order.
http://www.grip-rip.com/perpetual-progress/?AFFID=31552
I have been following the biofeedback training protocol since I attended Grip-n-Rip in February. The progress I have made is overwhelming. Want proof? Just read through my posts over the past few months and see how many PRs I've set. Biofeedback works!
To be honest, I'm a little embarrassed watching the DVD. Why? Because I've made huge improvements in my movement patterns since February. I watch some of the training clips in horror as I see myself overextend my hips during deadlifts.
But......
You know what?
I'm better now than I was then. In fact, I'm better today than I was yesterday. Here's a log of my training from today. Notice the PRs I set.
Double KB Clean & Press - 12 kgs - 15 minutes
76 reps = 4028 lbs.
-On Saturday I did 9 sets of 4 reps and 7 sets of 5 reps. Today, I did 12 sets of 5 reps and 5 sets of 4 reps. That's an intensity PR.
-I also had a movement PR. I had less tension than on Saturday and the movement was less arched, closer to straight.
Animal Circuit
Crab Walk
Inchworms
Frog Jumps
Scorpions
Egg Rolls - 5 Left, 5 Right
-Today I did 5 rounds in 12 minutes. That's a density PR. On May 15 I did this same circuit 5 times in 14 minutes.
Better IS Better.
Want to get better, too? Click on the Grip-n-Rip link and order your copy today and found out how.
http://www.grip-rip.com/perpetual-progress/?AFFID=31552
I have been following the biofeedback training protocol since I attended Grip-n-Rip in February. The progress I have made is overwhelming. Want proof? Just read through my posts over the past few months and see how many PRs I've set. Biofeedback works!
To be honest, I'm a little embarrassed watching the DVD. Why? Because I've made huge improvements in my movement patterns since February. I watch some of the training clips in horror as I see myself overextend my hips during deadlifts.
But......
You know what?
I'm better now than I was then. In fact, I'm better today than I was yesterday. Here's a log of my training from today. Notice the PRs I set.
Double KB Clean & Press - 12 kgs - 15 minutes
76 reps = 4028 lbs.
-On Saturday I did 9 sets of 4 reps and 7 sets of 5 reps. Today, I did 12 sets of 5 reps and 5 sets of 4 reps. That's an intensity PR.
-I also had a movement PR. I had less tension than on Saturday and the movement was less arched, closer to straight.
Animal Circuit
Crab Walk
Inchworms
Frog Jumps
Scorpions
Egg Rolls - 5 Left, 5 Right
-Today I did 5 rounds in 12 minutes. That's a density PR. On May 15 I did this same circuit 5 times in 14 minutes.
Better IS Better.
Want to get better, too? Click on the Grip-n-Rip link and order your copy today and found out how.
Sunday, May 23, 2010
Saturday's Training
Double Clean & Press - 12 kg bells - 12 minutes
71 reps = 3763 lbs.
*PR in reps and volume. (Last time was April 7 - did 54 reps.)
Superset - 10 minutes
Sumo DL - 40 kgs - 78 reps = 6864 lbs.
Swings - 36 kg - 110 reps = 8800 lbs.
-This was a baseline work set today. I've done a lot of sumo/double clean supersets, but not sumo/swing. A few weeks ago I attempted to do this superset, but I was interrupted 4 minutes in, remember?
Tripod - 2:30 minutes
*PR in time held. (Last time I held for 2 minutes.)
I finished with some somersaults, wheels, and handstands. These just keep improving every time.
71 reps = 3763 lbs.
*PR in reps and volume. (Last time was April 7 - did 54 reps.)
Superset - 10 minutes
Sumo DL - 40 kgs - 78 reps = 6864 lbs.
Swings - 36 kg - 110 reps = 8800 lbs.
-This was a baseline work set today. I've done a lot of sumo/double clean supersets, but not sumo/swing. A few weeks ago I attempted to do this superset, but I was interrupted 4 minutes in, remember?
Tripod - 2:30 minutes
*PR in time held. (Last time I held for 2 minutes.)
I finished with some somersaults, wheels, and handstands. These just keep improving every time.
Thursday, May 20, 2010
I Can't Tell You Why
Note: The following paragraph should be sung to the tune of "I Can't Tell You Why."
Every time I test my workout drills
Something tests well that surprises me.
I can't tell you why.
No, I can't tell you why.
Today (Wednesday), waiter plate presses tested well. They just tested well Monday. Why would they test well again so soon? I can't tell you why. I just went with it. Of course, I set a PR.
Plate Press - 25 lbs - 10 min.
Left - 36 reps
Right - 49 reps
-That's a volume PR and a density PR. (I increased my overall reps, and I did more reps per set than I did on Monday.)
One Arm, One Leg DL - 24 kg (53 lbs) - 10 min.
Left - 43 reps
Right - 43 reps
-This set a baseline for me. I haven't done these for months. I could tell. My glutes had amnesia!
Every time I test my workout drills
Something tests well that surprises me.
I can't tell you why.
No, I can't tell you why.
Today (Wednesday), waiter plate presses tested well. They just tested well Monday. Why would they test well again so soon? I can't tell you why. I just went with it. Of course, I set a PR.
Plate Press - 25 lbs - 10 min.
Left - 36 reps
Right - 49 reps
-That's a volume PR and a density PR. (I increased my overall reps, and I did more reps per set than I did on Monday.)
One Arm, One Leg DL - 24 kg (53 lbs) - 10 min.
Left - 43 reps
Right - 43 reps
-This set a baseline for me. I haven't done these for months. I could tell. My glutes had amnesia!
Monday, May 17, 2010
Who You Talkin to Butter Bean?
Me? You talking to me? I'm just picking up some groceries. Why are you calling MY name? What's that? Eat you? Okay fine.
That's just what I did, too. Yum!
This might seem like an odd occurence, but it's actually becoming more common. Food talks to me. I never listened before. It's amazing what can happen when you start listening. I didn't listen yesterday at the graduation parties and ate cake, several pieces. I paid the price. The feedback took about an hour to kick in. Yuck!
Today, nothing that didn't test well, didn't get eaten. (Is that the right number of negatives to say what I mean?)
Anyway.................
I had another good training session. Yay me! Everything tested well today, which really surprised me because I was still feeling queasy from the cake. Because everything tested well, I retested to find what tested best. Here's what I got.
Waiter Plate Press - 25 lbs. - 10 lbs.
31 reps - Left
43 reps - Right
-This set a baseline for me with the waiter plate press. I haven't done these for months, since before I started biofeedback.
Superset - 10 min.
Dbl KB Cleans - 2 16 kg bells (70 lbs.) - 82 reps
Sumo DL - 2 20 kg bells (88 lbs.) - 70 reps
-PR for intensity and volume on the sumo DL.
-PR for overall superset volume.
Following the weighted training I did some head stands, somersaults, falls, and attempted some wheels. I'm getting better at these every session.
That's just what I did, too. Yum!
This might seem like an odd occurence, but it's actually becoming more common. Food talks to me. I never listened before. It's amazing what can happen when you start listening. I didn't listen yesterday at the graduation parties and ate cake, several pieces. I paid the price. The feedback took about an hour to kick in. Yuck!
Today, nothing that didn't test well, didn't get eaten. (Is that the right number of negatives to say what I mean?)
Anyway.................
I had another good training session. Yay me! Everything tested well today, which really surprised me because I was still feeling queasy from the cake. Because everything tested well, I retested to find what tested best. Here's what I got.
Waiter Plate Press - 25 lbs. - 10 lbs.
31 reps - Left
43 reps - Right
-This set a baseline for me with the waiter plate press. I haven't done these for months, since before I started biofeedback.
Superset - 10 min.
Dbl KB Cleans - 2 16 kg bells (70 lbs.) - 82 reps
Sumo DL - 2 20 kg bells (88 lbs.) - 70 reps
-PR for intensity and volume on the sumo DL.
-PR for overall superset volume.
Following the weighted training I did some head stands, somersaults, falls, and attempted some wheels. I'm getting better at these every session.
Sunday, May 16, 2010
Feeling Animal
And I want. And I need. And I love. Animal.
Nothing weighted tested well, but the animal moves did. I put together a circuit with 5 of them. I went throught the circuit 5 times. It took roughly 14 minutes.
Crab Walk - 15 m
Inchworm - 15 m
Frog Jump - 15 m
Scorpion - 15 m
Egg Roll - 5 L, 5 R
I had a movement quality PR on every element. It was fun to do these moves and have them feel easier.
After the circuit I did some tripods with a press to a headstand. That is my new life move to work on. I'm also working on handstands and cartwheels. These all allow me to practice falling as well. I didn't realize how useful the skills from animal moves and other life moves are. My body awareness keeps increasing. Loving it.
Nothing weighted tested well, but the animal moves did. I put together a circuit with 5 of them. I went throught the circuit 5 times. It took roughly 14 minutes.
Crab Walk - 15 m
Inchworm - 15 m
Frog Jump - 15 m
Scorpion - 15 m
Egg Roll - 5 L, 5 R
I had a movement quality PR on every element. It was fun to do these moves and have them feel easier.
After the circuit I did some tripods with a press to a headstand. That is my new life move to work on. I'm also working on handstands and cartwheels. These all allow me to practice falling as well. I didn't realize how useful the skills from animal moves and other life moves are. My body awareness keeps increasing. Loving it.
Friday, May 14, 2010
Amy Who?
I haven't disappeared. I've been buried in a pile of papers and I've been traveling. Good news, though. My semester is over and I'm home for a few weeks. Time to catch up on everything.
I did some training today. It felt great. After a week off, I didn't know how my body would perform. Test and Go.
KB Press - 12 kg Left, 16 kg Right - 10 minutes
45 reps left - 1170 lbs.
28 reps right - 980 lbs.
215 lbs./minute
-This is the first time in months I've worked with the 16 kg bell. Intensity PR.
Tripod - 90 seconds and 120 seconds. Time PR.
Egg rolls and hand stands
Superset
Sumo DL - 40 kg - 30 reps
Swing - 36 kg - 45 reps
-I got interrupted at the 4 minute mark and had to stop. Grrrrrrr!
Oh well. It felt good to be back. I'm excited for the next stage of my movement. Now that I am doing less of other stuff, I can do more of what I want to do and get better at it.
I did some training today. It felt great. After a week off, I didn't know how my body would perform. Test and Go.
KB Press - 12 kg Left, 16 kg Right - 10 minutes
45 reps left - 1170 lbs.
28 reps right - 980 lbs.
215 lbs./minute
-This is the first time in months I've worked with the 16 kg bell. Intensity PR.
Tripod - 90 seconds and 120 seconds. Time PR.
Egg rolls and hand stands
Superset
Sumo DL - 40 kg - 30 reps
Swing - 36 kg - 45 reps
-I got interrupted at the 4 minute mark and had to stop. Grrrrrrr!
Oh well. It felt good to be back. I'm excited for the next stage of my movement. Now that I am doing less of other stuff, I can do more of what I want to do and get better at it.
Saturday, May 8, 2010
Two More
PRs today. I had a little time between grading papers to sneak in a little training.
BU Press - 10 minutes
Left - 20 lbs. - 38 reps
Right - 12 kgs - 36 reps
-Density and volume PR since April 27.
Swings - 36 kg - 10 minutes
186 reps
-Density, intensity, and volume PR since May 4.
I probably won't get much training in this coming week since it is finals and I have to travel. Every free moment will be spent grading papers and in meetings. Lucky me. Then, it's summer break and I can focus on the areas I want to improve in my life. The past few months it's felt like my life isn't mine. I've been on the run trying to fix everything and everyone but me. It's time.
BU Press - 10 minutes
Left - 20 lbs. - 38 reps
Right - 12 kgs - 36 reps
-Density and volume PR since April 27.
Swings - 36 kg - 10 minutes
186 reps
-Density, intensity, and volume PR since May 4.
I probably won't get much training in this coming week since it is finals and I have to travel. Every free moment will be spent grading papers and in meetings. Lucky me. Then, it's summer break and I can focus on the areas I want to improve in my life. The past few months it's felt like my life isn't mine. I've been on the run trying to fix everything and everyone but me. It's time.
Thursday, May 6, 2010
Big Day
I must have put on my big girl panties today cause I had a stellar day of training.
Pullups - band assisted - 10 minutes
35 reps
-Density and volume PR from April 20 when I did 30 reps in 10 minutes.
Tripod - 90 seconds, up from 60 seconds on May 4.
Superset - 10 minutes
Sumo DL - 36 kg (79 lbs)
74 reps
Double Cleans - 16 kgs (70 lbs.)
84 reps
-On April 28 I did 70 sumo DL and 58 double cleans in 10 minutes, which is 9590 lbs. Today I moved 11,726 lbs. in 10 minutes. Big day. Better day.
Pullups - band assisted - 10 minutes
35 reps
-Density and volume PR from April 20 when I did 30 reps in 10 minutes.
Tripod - 90 seconds, up from 60 seconds on May 4.
Superset - 10 minutes
Sumo DL - 36 kg (79 lbs)
74 reps
Double Cleans - 16 kgs (70 lbs.)
84 reps
-On April 28 I did 70 sumo DL and 58 double cleans in 10 minutes, which is 9590 lbs. Today I moved 11,726 lbs. in 10 minutes. Big day. Better day.
Tuesday, May 4, 2010
Better Is Better
Press - 12 kg - 12 minutes
Left - 54 reps
Right - 60 reps
-Hmmmm. Pretty much the same number of reps as on Friday. They tested well post set and pre-set. I did have an intensity PR with several sets having more reps. Better is better.
After pressing, I decided to change gears and work on more life movements. I did cartwheels (are those a life movement?), handstands (held them longer than on Friday), side-to-side rolls, and somersaults both front and back (both made me dizzy), bear crawls and regular crawls.
Then I did egg rolls, both ways. Definitely a movement PR - I rolled much faster and more smoothly today than Friday.
Before the egg rolls, I did a tripod for a count of 22. I did another one after the egg rolls and held for a count of 60. The second time was so much easier and more balanced. My wrists were the only reason I quit.
Swings - 36 kg (79 pounds) - 10 minutes
176 reps = 13,904 lbs.
-Volume and intensity PR since Friday.
Left - 54 reps
Right - 60 reps
-Hmmmm. Pretty much the same number of reps as on Friday. They tested well post set and pre-set. I did have an intensity PR with several sets having more reps. Better is better.
After pressing, I decided to change gears and work on more life movements. I did cartwheels (are those a life movement?), handstands (held them longer than on Friday), side-to-side rolls, and somersaults both front and back (both made me dizzy), bear crawls and regular crawls.
Then I did egg rolls, both ways. Definitely a movement PR - I rolled much faster and more smoothly today than Friday.
Before the egg rolls, I did a tripod for a count of 22. I did another one after the egg rolls and held for a count of 60. The second time was so much easier and more balanced. My wrists were the only reason I quit.
Swings - 36 kg (79 pounds) - 10 minutes
176 reps = 13,904 lbs.
-Volume and intensity PR since Friday.
Saturday, May 1, 2010
Power of Prediction
My powers of prediction are getting more fine tuned. I tested two drills that I predicted would test well and they did. From there, I tested physics variations and then the weight to use. I put together the perfect training for me on Friday.
Press - 12 kg - 12 minutes
Left - 52 reps
Right - 60 reps
-2912 lbs. in 12 min.
*PR from April 21 when I did 41 and 56 reps.*
-I tested post set and found I had predicted accurately when to end each set. I also PRed in movement w/ my presses.
Swings - 32 kg - 10 minutes
182 reps = 12,740 lbs. moved in 10 min.
-Not a volume PR, but I now realize that previously I had been going two-three reps beyond what I should for each set. I also hadn't tested the weight in my past swing sessions. As a result, I did PR in prediction.
I also practiced several life movements Friday. I did some falling patterns and rolling. I did handstands and sommersaults, which made me dizzy. I never thought that would happen to me. Good thing I'm working on these!
I also did a bunch of egg rolls. I don't know how to describe what those are. You sit with the soles of your feet touching and your hands pushing your feet together. Then you roll to the side and then onto your back and then back to a sitting position. I just rolled all over the TKD room. That was fun.
I also threw in a drill where you put your hands down on the floor, bend your elbows, and prop your knees on your elbows and hold that. Does anyone know what that's called?
Practicing those life movements was a lot of fun. I'm definitely going to do those more regularly. I felt young and agile. I can't wait to get better at each one.
Press - 12 kg - 12 minutes
Left - 52 reps
Right - 60 reps
-2912 lbs. in 12 min.
*PR from April 21 when I did 41 and 56 reps.*
-I tested post set and found I had predicted accurately when to end each set. I also PRed in movement w/ my presses.
Swings - 32 kg - 10 minutes
182 reps = 12,740 lbs. moved in 10 min.
-Not a volume PR, but I now realize that previously I had been going two-three reps beyond what I should for each set. I also hadn't tested the weight in my past swing sessions. As a result, I did PR in prediction.
I also practiced several life movements Friday. I did some falling patterns and rolling. I did handstands and sommersaults, which made me dizzy. I never thought that would happen to me. Good thing I'm working on these!
I also did a bunch of egg rolls. I don't know how to describe what those are. You sit with the soles of your feet touching and your hands pushing your feet together. Then you roll to the side and then onto your back and then back to a sitting position. I just rolled all over the TKD room. That was fun.
I also threw in a drill where you put your hands down on the floor, bend your elbows, and prop your knees on your elbows and hold that. Does anyone know what that's called?
Practicing those life movements was a lot of fun. I'm definitely going to do those more regularly. I felt young and agile. I can't wait to get better at each one.
Wednesday, April 28, 2010
Fast and Fantastic - Who Doesn't Like That?
I snuck in a training session today. It was fast but fantastic.
Yesterday I did a two-drill circuit, and I did the same today with different drills:
Superset - 10 min.
Sumo DL - 36 kg (79 lbs.)
-70 reps
Dbl Cleans - 16 kgs (70 lbs total)
-58 reps
That's 9590 lbs. moved in 10 minutes. To top it off, it was easy!!
I tested the weight before I started my training to determine which bells to use. Then while training, I tested immediately after each set. I found that I am getting better at perceiving when to stop each set. It's a lot of fun figuring out my body's signals.
Yesterday I did a two-drill circuit, and I did the same today with different drills:
Superset - 10 min.
Sumo DL - 36 kg (79 lbs.)
-70 reps
Dbl Cleans - 16 kgs (70 lbs total)
-58 reps
That's 9590 lbs. moved in 10 minutes. To top it off, it was easy!!
I tested the weight before I started my training to determine which bells to use. Then while training, I tested immediately after each set. I found that I am getting better at perceiving when to stop each set. It's a lot of fun figuring out my body's signals.
Tuesday, April 27, 2010
Density Day
Good thing I listened to my body yesterday cuz today I was on fire! I felt like the Energizer Bunny at the gym.
Bottoms-Up Presses - 10 min.
Left - 20 lbs - 34 reps
Right - 12 kg - 31 reps
-One week ago (April 12) I did 30 reps left and 29 reps right with the same weight in 12 minutes.
**Density PR**
Mini-Circuit - 12 min.
Suitcase Squat - 20 kg - 100 reps
Swings - 36 kg - 100 reps
-On April 17 I did this same mini-circuit and did 84 suitcase squats w/a 20 kg bell and 80 swings w/ a 32 kg bell in 15 minutes.
**Density and Volume PR**
I also weighed myself this morning (Yuck!) and had a PR. I haven't been this weight since high school. Woot Woot!
Bottoms-Up Presses - 10 min.
Left - 20 lbs - 34 reps
Right - 12 kg - 31 reps
-One week ago (April 12) I did 30 reps left and 29 reps right with the same weight in 12 minutes.
**Density PR**
Mini-Circuit - 12 min.
Suitcase Squat - 20 kg - 100 reps
Swings - 36 kg - 100 reps
-On April 17 I did this same mini-circuit and did 84 suitcase squats w/a 20 kg bell and 80 swings w/ a 32 kg bell in 15 minutes.
**Density and Volume PR**
I also weighed myself this morning (Yuck!) and had a PR. I haven't been this weight since high school. Woot Woot!
Monday, April 26, 2010
Words to Live By
Sense. Act. Grow. Repeat.
That's the title of the latest blogpost at The Movement. These words describe the trajectory of my journey. I am learning to perceive my body's feedback, act according to that feedback, learn from that action's results, and do that process again. With everything.
This process makes me better than I was yesterday.
I am learning to let go of my need to plan and control and to instead listen to what my body is telling me is the best thing for me. For example, last night when I updated my blog, I thought I would get up Monday morning and be rejuvinated and ready for a big training session. When I did get up today, I felt rested and intended to train.
Guess what? That never happened. I sensed from my body's signals that I needed more rest. I spent most of the day in stillness, calming and resting my mind and body. It is now 6 o'clock and I am coming out my quiet haze and rejoining life. Had I gone and trained, I would have been very frustrated and probably even hurt myself.
I PRd today on body signal perception. It feels amazing to do the right thing for me.
That's the title of the latest blogpost at The Movement. These words describe the trajectory of my journey. I am learning to perceive my body's feedback, act according to that feedback, learn from that action's results, and do that process again. With everything.
This process makes me better than I was yesterday.
I am learning to let go of my need to plan and control and to instead listen to what my body is telling me is the best thing for me. For example, last night when I updated my blog, I thought I would get up Monday morning and be rejuvinated and ready for a big training session. When I did get up today, I felt rested and intended to train.
Guess what? That never happened. I sensed from my body's signals that I needed more rest. I spent most of the day in stillness, calming and resting my mind and body. It is now 6 o'clock and I am coming out my quiet haze and rejoining life. Had I gone and trained, I would have been very frustrated and probably even hurt myself.
I PRd today on body signal perception. It feels amazing to do the right thing for me.
Sunday, April 25, 2010
I'll Be Back
I've been in St. Paul assisting at the RKC since Thursday. First, I recertified; then I had the pleasure of accompanying some fine candidates on their journey to RKC. I met many great people from all over the world - from Brazil to New Albin, IA to everywhere in-between.
It brought back many memories of my RKC weekend and reminded me of the power of relationships, laughter, and an encouraging word. I feel fortunate to have connected (and reconnected) with many talented folks this weekend.
Tomorrow, I'll be back to focusing on my own training.
I did have a PR this weekend:
Standing PR - 10 hours (with a few breaks for lunch and the bathroom) on Friday.
It brought back many memories of my RKC weekend and reminded me of the power of relationships, laughter, and an encouraging word. I feel fortunate to have connected (and reconnected) with many talented folks this weekend.
Tomorrow, I'll be back to focusing on my own training.
I did have a PR this weekend:
Standing PR - 10 hours (with a few breaks for lunch and the bathroom) on Friday.
Wednesday, April 21, 2010
Quality PRs
My movement quality was sooooo much better today. It was crazy. I tested after every set to ensure I was stopping at the right spot. I learned that I was doing too many reps per set in the past. Today, each set actually felt easier. I was better at predicting. Can that be a PR? :)
Military Press - 12 kg - 10 min.
41 reps Left
56 reps Right
Dbl KB Jerks - 12 kgs - 10 min.
85 reps
While I didn't set any volume PRs today, I am very pleased with my movement, testing, and predictions.
I am Amy. I am better today than I was yesterday. I am The Movement.
Military Press - 12 kg - 10 min.
41 reps Left
56 reps Right
Dbl KB Jerks - 12 kgs - 10 min.
85 reps
While I didn't set any volume PRs today, I am very pleased with my movement, testing, and predictions.
I am Amy. I am better today than I was yesterday. I am The Movement.
Tuesday, April 20, 2010
Tuesday Training
Today, I felt better after training than I did before. It was an extremely hectic day full of stressful moments. There isn't an end in sight for that in the near future. I was so frazzled when I got to the gym. That state quickly faded when I began my training.
Pullups - band-assisted - 10 min.
30 reps
-These were all good reps with as little excess motion as possible.
-It was definitely a movement quality PR.
Dbl KB Cleans - 16 kgs - 13 min.
129 reps = 9030 lbs.
-This is a volume PR since April 14, even though that day I used 20 kgs bells.
-Today the 16 kgs test better and felt amazing. I tested immediately after each set and found that I was doing the right number of reps, mostly. I stopped around 13 minutes, but I felt so good. It was an affirmation that I did the right amount. I was in "the zone."
Pullups - band-assisted - 10 min.
30 reps
-These were all good reps with as little excess motion as possible.
-It was definitely a movement quality PR.
Dbl KB Cleans - 16 kgs - 13 min.
129 reps = 9030 lbs.
-This is a volume PR since April 14, even though that day I used 20 kgs bells.
-Today the 16 kgs test better and felt amazing. I tested immediately after each set and found that I was doing the right number of reps, mostly. I stopped around 13 minutes, but I felt so good. It was an affirmation that I did the right amount. I was in "the zone."
Monday, April 19, 2010
Questions and Answers
I've been asking lots of questions today. The answers have made me better today.
BU Press - 12 min.
Left (20 lbs.) - 30 reps
Right (12 kg) - 29 reps
-A week ago I did 24 reps left and 20 reps right in the same amount of time. *PR*
Rows - 16 kg - 10 min.
90 reps = 3150 lbs.
-This is a baseline since I haven't done rows for a very long time. I asked my body if they were good today and I got the thumbs up.
Sumo DL - 155 lbs.
31 reps = 4805 lbs.
-This was my first time w/ 155 lbs. I didn't test the amount of weight, so I got the signals that this wasn't the right weight today. Lesson learned. Test the weight. I did, however, have a quality of movement PR. The work I did this weekend made a difference.
I've tested all of my food today. Tea over coffee. Beans over mixed veggies. Steak over chicken or pork. It's given me all sorts of data.
I'm better than when I woke up. It's been a good day.
BU Press - 12 min.
Left (20 lbs.) - 30 reps
Right (12 kg) - 29 reps
-A week ago I did 24 reps left and 20 reps right in the same amount of time. *PR*
Rows - 16 kg - 10 min.
90 reps = 3150 lbs.
-This is a baseline since I haven't done rows for a very long time. I asked my body if they were good today and I got the thumbs up.
Sumo DL - 155 lbs.
31 reps = 4805 lbs.
-This was my first time w/ 155 lbs. I didn't test the amount of weight, so I got the signals that this wasn't the right weight today. Lesson learned. Test the weight. I did, however, have a quality of movement PR. The work I did this weekend made a difference.
I've tested all of my food today. Tea over coffee. Beans over mixed veggies. Steak over chicken or pork. It's given me all sorts of data.
I'm better than when I woke up. It's been a good day.
Wednesday, April 14, 2010
Doubles Rock!
Today it was all doubles. Double kettelbells. Double PRs.
Double KB Jerks - 12 kgs - 10 min.
87 reps = 4611 lbs.
-On March 19, I did 80 reps in 10 minutes. *PR*
Double KB Cleans - 20 kgs
90 reps = 7920 lbs.
-On March 31 I did 79 reps = 6952 lbs. *PR*
Double KB Jerks - 12 kgs - 10 min.
87 reps = 4611 lbs.
-On March 19, I did 80 reps in 10 minutes. *PR*
Double KB Cleans - 20 kgs
90 reps = 7920 lbs.
-On March 31 I did 79 reps = 6952 lbs. *PR*
Monday, April 12, 2010
Satisfied
My time to train was short today, so I chose the two drills that tested best. I am satisfied with my two PRs.
Sumo DL w/ DO grip - 145 lbs.
70 reps = 10,150 lbs.
-On Friday I did 68 reps of 140 lbs. for 9520 lbs. *PR*
Bottoms Up KB Press
Left - 20 lbs. - 26 reps
Right - 12 kg - 22 reps
-I dug out my 20 lb. bell for the left since the 12 kg is a bit too much. I don't like the thin handle, but I was able to press it rather easily.
-The BU press on the right felt MUCH easier than it did Friday. I did 16 reps Friday w/ a clean before each press. Today I just pressed away.
-I could have done more reps on both sides, but I ran out of time. I still PRed, though.
Sumo DL w/ DO grip - 145 lbs.
70 reps = 10,150 lbs.
-On Friday I did 68 reps of 140 lbs. for 9520 lbs. *PR*
Bottoms Up KB Press
Left - 20 lbs. - 26 reps
Right - 12 kg - 22 reps
-I dug out my 20 lb. bell for the left since the 12 kg is a bit too much. I don't like the thin handle, but I was able to press it rather easily.
-The BU press on the right felt MUCH easier than it did Friday. I did 16 reps Friday w/ a clean before each press. Today I just pressed away.
-I could have done more reps on both sides, but I ran out of time. I still PRed, though.
Friday, April 9, 2010
Good Day, Friday
Today was the best day of training I've had in over a week. Let me show you why.
Sumo DL - DO grip - 140 lbs.
68 reps = 9520 lbs.
-That is up 9 reps and 1260 lbs. since last Friday, April 2. *PR*
-I didn't rush. I went for fluid movement and easy reps. I delivered.
Hindu Pushups - 4 min. 30 seconds
43 reps
-That is up from 36 reps on Wednesday, April 5.
Bottoms Up Clean & Press - 12 kg
16 reps on the right
2 reps on the left, 25 BU cleans on the left
-I could have done more on the right, but I didn't want to stress my CNS. My left grip needs more work. That's why I did some BU cleans on the left. At least I have a baseline.
Sumo DL - DO grip - 140 lbs.
68 reps = 9520 lbs.
-That is up 9 reps and 1260 lbs. since last Friday, April 2. *PR*
-I didn't rush. I went for fluid movement and easy reps. I delivered.
Hindu Pushups - 4 min. 30 seconds
43 reps
-That is up from 36 reps on Wednesday, April 5.
Bottoms Up Clean & Press - 12 kg
16 reps on the right
2 reps on the left, 25 BU cleans on the left
-I could have done more on the right, but I didn't want to stress my CNS. My left grip needs more work. That's why I did some BU cleans on the left. At least I have a baseline.
Wednesday, April 7, 2010
Finally!
Something weighted tested well. Could it be that my stress is lessening?
Double KB Clean & Press - two 12 kg bells
54 reps
-The press tested well, as did the clean. When I tested them together, it was obvious what to do. It felt good to use some weight and make some progress.
Hindu Pushups - 4 min. 30 secs
36 reps - PR since Monday
Inchworms
120 yards - PR since Saturday (20 yards farther)
Double KB Clean & Press - two 12 kg bells
54 reps
-The press tested well, as did the clean. When I tested them together, it was obvious what to do. It felt good to use some weight and make some progress.
Hindu Pushups - 4 min. 30 secs
36 reps - PR since Monday
Inchworms
120 yards - PR since Saturday (20 yards farther)
Tuesday, April 6, 2010
Enough Already
All this stress has taken its toll on my body. None of my goal drills have been testing well the past week. Instead, body weight drills, animal moves, and pinch block curls have been winners. That's fine, to a point. However, I have goals I want to meet. That won't happen until I manage this stress.
What is my body teaching me through this? Well, it's telling me when to slow down. I've slept a lot the past 5 days. My body is telling me that it can work through the stress if I let it. My theory is that my body wants to focus on coordination and other fine motor skills to take the tension away from the places I typically carry it - neck, shoulders, low back. The animal drills force my brain to work in a new way, which diverts my thoughts from the source of my stress. I think my body is actually healing itself from the damage of stress faster by shutting down my normal training and opening up new movements for me.
Honestly, this makes me tear up because it is overwhelming how amazing our bodies and brains are. They really are efficient if we let them do what they need to do. Beautiful.
While I understand this change is what my body wants and needs, it is a bit frustrating. I'm impatient and I worry that I'll lose ground. I need to trust my body. Relax. Learn from myself. Be quiet and listen.
Here's my training from Monday:
Hindu Pushups - 4 min, 30 seconds
31 reps
-This sets a baseline for me since I haven't done these for a long time.
Lizards - 5 minutes
105 yards
-At Grip n Rip, I could even go 10 yards. My brain could not figure this movement out. Today, I was coordinated and quick. Movement PR.
Pinch Block Curls
46 reps Left, 53 reps Right
-I moved the plate down an inch, so I definitely had more volume than my last session. I'm not a physicist, so I'm not able to easily figure out how much more force moving the plate puts on the grip. Perhaps Ryan Pitts knows???
What is my body teaching me through this? Well, it's telling me when to slow down. I've slept a lot the past 5 days. My body is telling me that it can work through the stress if I let it. My theory is that my body wants to focus on coordination and other fine motor skills to take the tension away from the places I typically carry it - neck, shoulders, low back. The animal drills force my brain to work in a new way, which diverts my thoughts from the source of my stress. I think my body is actually healing itself from the damage of stress faster by shutting down my normal training and opening up new movements for me.
Honestly, this makes me tear up because it is overwhelming how amazing our bodies and brains are. They really are efficient if we let them do what they need to do. Beautiful.
While I understand this change is what my body wants and needs, it is a bit frustrating. I'm impatient and I worry that I'll lose ground. I need to trust my body. Relax. Learn from myself. Be quiet and listen.
Here's my training from Monday:
Hindu Pushups - 4 min, 30 seconds
31 reps
-This sets a baseline for me since I haven't done these for a long time.
Lizards - 5 minutes
105 yards
-At Grip n Rip, I could even go 10 yards. My brain could not figure this movement out. Today, I was coordinated and quick. Movement PR.
Pinch Block Curls
46 reps Left, 53 reps Right
-I moved the plate down an inch, so I definitely had more volume than my last session. I'm not a physicist, so I'm not able to easily figure out how much more force moving the plate puts on the grip. Perhaps Ryan Pitts knows???
Monday, April 5, 2010
Everybody Wants Some
You wanted to attend Grip-n-Rip, but were unable to make it. Here's your chance to get all the information I learned for less than half the cost of attending. Lucky dogs!
Brad Nelson and Adam Glass have put together a DVD of the Grip-n-Rip workshop so you can get in on the fun. Click on this link to order your copy today:
http://www.grip-rip.com/?AFFID=31552
http://www.grip-rip.com/?AFFID=31552
If you have any questions about the program, contact me.
BTW, you'll want to order soon. There are only 100 copies of the DVD available.
Saturday, April 3, 2010
A Couple More
I got in some more training today and had a couple PRs.
Pinch Block Curls - 52 L, R
-On Wednesday I did 42 L, R. Today they were so easy. Easy is good.
Inchworms & Bear Crawls - 100 yards each
-Last time I did inchworms, I went 75 yards total. Today they were so much quicker. Distance and movement PR.
Pinch Block Curls - 52 L, R
-On Wednesday I did 42 L, R. Today they were so easy. Easy is good.
Inchworms & Bear Crawls - 100 yards each
-Last time I did inchworms, I went 75 yards total. Today they were so much quicker. Distance and movement PR.
Friday, April 2, 2010
Small Victories
March was officially the month from hell. April isn't looking much better. *Sigh* If I didn't have my training, I'd be a basket case, for sure. Today I squeezed in a quick training session and hit a PR, of course! One small victory today. I'll take it.
Sumo DL, DO grip - 140 lbs. (on a barbell) - 8 minutes
59 reps = 8260 lbs.
-On March 22 I pulled 7965 lbs. in 8 minutes. On March 26, I had to bail on the DL after 6 minutes.
-It's a small PR, but it's still a PR. I'll get another good night's rest and train some tomorrow. I can't wait to see what tests well.
Sumo DL, DO grip - 140 lbs. (on a barbell) - 8 minutes
59 reps = 8260 lbs.
-On March 22 I pulled 7965 lbs. in 8 minutes. On March 26, I had to bail on the DL after 6 minutes.
-It's a small PR, but it's still a PR. I'll get another good night's rest and train some tomorrow. I can't wait to see what tests well.
Wednesday, March 31, 2010
Count Em Off 1, 2, 3
Three drills. Three PRs.
Double KB Cleans - two 20 kg (88 lbs.) - 10 min.
79 reps = 6952 lbs.
-This is up from 55 reps on March 6. On that date I did mostly sets of four. Today I did mostly sets of six and eight.
Pushups - 9 min. 30 seconds
84 reps
-On March 15 I did 79 reps in 10 minutes.
Pinch Block Curls
42 reps each arm
-On March 29 I did 38 reps each arm. I haven't been timing myself on these, but I know it took me less time today.
Double KB Cleans - two 20 kg (88 lbs.) - 10 min.
79 reps = 6952 lbs.
-This is up from 55 reps on March 6. On that date I did mostly sets of four. Today I did mostly sets of six and eight.
Pushups - 9 min. 30 seconds
84 reps
-On March 15 I did 79 reps in 10 minutes.
Pinch Block Curls
42 reps each arm
-On March 29 I did 38 reps each arm. I haven't been timing myself on these, but I know it took me less time today.
Monday, March 29, 2010
Different Pathways
Today's training took me down different paths, ones I haven't been down in awhile.
Double KB Press - two 12 kgs (52 lbs.) - 5 min.
24 reps = 1248 lbs.
-I was surprised these tested well, so I went into the session optimistic. After 5 minutes, my ROM would not come back, so I stopped. This will give me a baseline for double presses because I have only been doing singles.
Snatches - 12 kg - 10 minutes
268 reps = 6968 lbs.
-Okay people. This was a walk in the park. I did 100 reps on each side before I set the bell down to rest. I just went at a steady pace, determined to set it down when I felt tension. I did 10 reps per arm then I'd switch.
-At the 5 minute mark, I had 160 reps.
-My spot on the SSST board has me at 274 reps (if I remember correctly). I did that a year ago and I worked hard to get those 274. Today, 268 was easy. Why did I ever make it hard?
I finished with a PR on pinch block curls. On Friday I did 32 reps on each side. Today I did 38 reps on each side. I could have done more, but I ran out of time. Run, Run, Run.
Double KB Press - two 12 kgs (52 lbs.) - 5 min.
24 reps = 1248 lbs.
-I was surprised these tested well, so I went into the session optimistic. After 5 minutes, my ROM would not come back, so I stopped. This will give me a baseline for double presses because I have only been doing singles.
Snatches - 12 kg - 10 minutes
268 reps = 6968 lbs.
-Okay people. This was a walk in the park. I did 100 reps on each side before I set the bell down to rest. I just went at a steady pace, determined to set it down when I felt tension. I did 10 reps per arm then I'd switch.
-At the 5 minute mark, I had 160 reps.
-My spot on the SSST board has me at 274 reps (if I remember correctly). I did that a year ago and I worked hard to get those 274. Today, 268 was easy. Why did I ever make it hard?
I finished with a PR on pinch block curls. On Friday I did 32 reps on each side. Today I did 38 reps on each side. I could have done more, but I ran out of time. Run, Run, Run.
Saturday, March 27, 2010
Quick PR
I tried to get in some training today after a good night's rest. Not much tested well again except Sumo DL and swings. I decided to start with swings since I had done DL yesterday.
Double KB Swings - two 20 kg bells - 10 minutes
210 reps = 18,480 lbs.
That's a PR. On Monday I did 195 reps in 10 minutes.
Double KB Swings - two 20 kg bells - 10 minutes
210 reps = 18,480 lbs.
That's a PR. On Monday I did 195 reps in 10 minutes.
Friday, March 26, 2010
Calgon, Take Me Away
I'm done. Toast. Finished. Exhausted in every way possible. The past few days, in fact the past three weeks, have been a whirlwind of shock, anger, disbelief, grief, and just overall stress. I serve on a board of not-for-profit organization that has come under great scrutiny because of the actions of the CEO. Nuff said.
I tried training today after being on the road and in meetings the past several days. Not much tested well - Sumo DL, pushups, pinch block curls.
I started with Sumo. After six minutes and 35 reps, my ROM did not come back. Time to bail.
Then I moved to the pinch block curls. Last time I did 4 sets of 5 on each side. Today, I did two sets of 7 reps and 3 sets of 6 reps on each side. That means I went from 20 reps/side to 32 reps/side. I didn't push myself either. They were just pretty easy.
After the pinch block curls, I was done. No pushups. I need rest. I will wake to train another day.
I tried training today after being on the road and in meetings the past several days. Not much tested well - Sumo DL, pushups, pinch block curls.
I started with Sumo. After six minutes and 35 reps, my ROM did not come back. Time to bail.
Then I moved to the pinch block curls. Last time I did 4 sets of 5 on each side. Today, I did two sets of 7 reps and 3 sets of 6 reps on each side. That means I went from 20 reps/side to 32 reps/side. I didn't push myself either. They were just pretty easy.
After the pinch block curls, I was done. No pushups. I need rest. I will wake to train another day.
Monday, March 22, 2010
I'm in Shock
Sumo DL tested through the roof today, so I knew it was time to move more weight per rep. I've maxed out my KBs, so I decided to try a barbell again. It's been exactly one month since the last time I performed Sumo DL with a BB.
DO Sumo DL - 135 lbs. - 8 minutes
59 reps = 7965 lbs.
-I did mostly sets of 8, a few of 10, and one set of 7 reps. On Feb. 22, I did sets of 4 and 5 and moved 5270 lbs. in 12 minutes.
-That means today I moved 996 lbs./min. One month ago, I moved 440 lbs./min.
HOLY CRAP!!!
I'm in shock.
Swings - Dbl 20 kgs (88 lbs.) - 10 minutes
195 reps = 17,160 lbs.
-That's an increase of 15 reps and 1320 lbs. from the last time I did double 20 kg swings on March 6.
In 18 minutes of work time today, I moved 25,125 lbs. That's a PR as well.
I am the movement!
DO Sumo DL - 135 lbs. - 8 minutes
59 reps = 7965 lbs.
-I did mostly sets of 8, a few of 10, and one set of 7 reps. On Feb. 22, I did sets of 4 and 5 and moved 5270 lbs. in 12 minutes.
-That means today I moved 996 lbs./min. One month ago, I moved 440 lbs./min.
HOLY CRAP!!!
I'm in shock.
Swings - Dbl 20 kgs (88 lbs.) - 10 minutes
195 reps = 17,160 lbs.
-That's an increase of 15 reps and 1320 lbs. from the last time I did double 20 kg swings on March 6.
In 18 minutes of work time today, I moved 25,125 lbs. That's a PR as well.
I am the movement!
Friday, March 19, 2010
CAN do
It hit me today, out of the blue. Biofeedback works because it forces you to focus on what you CAN do.
Before I started testing and training using biofeedback, I would get so frustrated when I couldn't do what I wanted or was scheduled to do. I would beat myself up. I thought I was weak, undisciplined, or whatever negative adjective came to mind at the moment.
Now I test, see what I CAN do and do it. When my body says enough, I stop. Plain and simple. I don't stress over not getting in the prescribed number of sets or reps. I take each training session as it comes.
I am a planner, so not having a plan was unnerving for me at first. I've grown accustomed to not having a plan, and I actually like it. I guess a person can be overscheduled.
It's like opening a gift each time I train. I don't know what's in store, but I know it'll be good. Attitude makes a huge difference.
Today's training:
Dbl KB Jerks - two 12 kgs bells - 10 min.
80 reps = 4240 lbs.
-Last time I did double jerks, I did 65 reps in 10 min. I'm happy with that PR.
Sumo DL - 24 kg + 28 kg KB - 12 min.
118 reps = 13,570 lbs.
-That's 200 lbs. more than I moved in 12 min. on Wednesday. Not a huge gain, but the density was higher (9 lbs. more per pull).
Before I started testing and training using biofeedback, I would get so frustrated when I couldn't do what I wanted or was scheduled to do. I would beat myself up. I thought I was weak, undisciplined, or whatever negative adjective came to mind at the moment.
Now I test, see what I CAN do and do it. When my body says enough, I stop. Plain and simple. I don't stress over not getting in the prescribed number of sets or reps. I take each training session as it comes.
I am a planner, so not having a plan was unnerving for me at first. I've grown accustomed to not having a plan, and I actually like it. I guess a person can be overscheduled.
It's like opening a gift each time I train. I don't know what's in store, but I know it'll be good. Attitude makes a huge difference.
Today's training:
Dbl KB Jerks - two 12 kgs bells - 10 min.
80 reps = 4240 lbs.
-Last time I did double jerks, I did 65 reps in 10 min. I'm happy with that PR.
Sumo DL - 24 kg + 28 kg KB - 12 min.
118 reps = 13,570 lbs.
-That's 200 lbs. more than I moved in 12 min. on Wednesday. Not a huge gain, but the density was higher (9 lbs. more per pull).
Wednesday, March 17, 2010
Loving My Red Rafter
I want a Red Rafter with adjustable collars and an attached allen wrench.
I'm like Ralphie and his Red Rider bb gun. I hope I don't "shoot" my eye out! Check out www.Strongergrip.com to see what my Red Rafter looks like.
I did four set of 5 reps with my Red Rafter and a 5 lb. plate. That's a PR in reps and sets.
Guess what else tested well today?
Wait for it.................
Sumo DL - dbl 24 kgs (106 lbs) - 12 minutes
126 reps = 13,356 lbs.
-Most of my sets were of 10. They were easy and I PRed in volume. It's crazy good!
I'm like Ralphie and his Red Rider bb gun. I hope I don't "shoot" my eye out! Check out www.Strongergrip.com to see what my Red Rafter looks like.
I did four set of 5 reps with my Red Rafter and a 5 lb. plate. That's a PR in reps and sets.
Guess what else tested well today?
Wait for it.................
Sumo DL - dbl 24 kgs (106 lbs) - 12 minutes
126 reps = 13,356 lbs.
-Most of my sets were of 10. They were easy and I PRed in volume. It's crazy good!
Monday, March 15, 2010
1659 lbs. per Minute
Double swings really up the pounds moved during a training session. Plus, I've PRed everytime I've done double swings. I keep getting better.
I started today with pushups. This is the first time they've tested well, so I went with it.
Pushups - 10 minutes - 79 reps
-If I pushed 100 lbs. per rep, that's 7900 lbs. in 10 minutes. I did sets of 5 and 6 reps.
Double Swings - two 16 kgs - 10 minutes
237 reps = 16,590 lbs.
-The last time I did double swings, I moved 15,840 in 10 minutes using two 20 kg bells. The last time I did doubles with the 16 kg bells, I did 225 reps in 10 minutes (15,750 lbs.).
I started today with pushups. This is the first time they've tested well, so I went with it.
Pushups - 10 minutes - 79 reps
-If I pushed 100 lbs. per rep, that's 7900 lbs. in 10 minutes. I did sets of 5 and 6 reps.
Double Swings - two 16 kgs - 10 minutes
237 reps = 16,590 lbs.
-The last time I did double swings, I moved 15,840 in 10 minutes using two 20 kg bells. The last time I did doubles with the 16 kg bells, I did 225 reps in 10 minutes (15,750 lbs.).
Sunday, March 14, 2010
1104 lbs. per Minute
I did 10 minutes of work and moved 11, 040 lbs. I feel happy now.
Sumo Deadlifts - 28 kg + 24 kg = 115 lbs. - 10 minutes
96 reps = 11040 lbs.
-Actually, I moved this weight in 9:40, but who's counting? Last time I did Sumo DL, I did 80 reps in 10 minutes.
This was just what I needed this afternoon to lift myself up.
Sumo Deadlifts - 28 kg + 24 kg = 115 lbs. - 10 minutes
96 reps = 11040 lbs.
-Actually, I moved this weight in 9:40, but who's counting? Last time I did Sumo DL, I did 80 reps in 10 minutes.
This was just what I needed this afternoon to lift myself up.
Friday, March 12, 2010
I Will Take That PR after the Week I've Had
I was traveling for two days, but now I'm back. I went into my training session with an open mind. I've had a lot of stress the past few days, but I needed to get my body moving. I tested many drills, most of which tested well. Only squats and jerks tested poorly. That gave me a boost. Presses tested the best, so I started with those.
Military Press - 12 kg - 12 minutes
118 reps = 3068 lbs.
-PR from Monday. I did almost all sets of six.
Next, I moved to deadlift. I opted for a barbell instead of kbs.
DO Deadlift - 135 lbs.
23 reps = 3105 lbs in 8 minutes
-After 8 minutes, I could read the signs that my body was done. My ROM wasn't coming back. Normally, I would have kept going until I did the number of prescribed reps. Today, I listened and quit. I'm proud of myself.
Perhaps I should have done very light loads on all the drills that tested well. The reality of more stress on my body kicked in and shut me down. Sleep is testing really well right now. ;)
If I know my body, I know that it will be rested and ready to go again tomorrow. I will live to PR another day.
Military Press - 12 kg - 12 minutes
118 reps = 3068 lbs.
-PR from Monday. I did almost all sets of six.
Next, I moved to deadlift. I opted for a barbell instead of kbs.
DO Deadlift - 135 lbs.
23 reps = 3105 lbs in 8 minutes
-After 8 minutes, I could read the signs that my body was done. My ROM wasn't coming back. Normally, I would have kept going until I did the number of prescribed reps. Today, I listened and quit. I'm proud of myself.
Perhaps I should have done very light loads on all the drills that tested well. The reality of more stress on my body kicked in and shut me down. Sleep is testing really well right now. ;)
If I know my body, I know that it will be rested and ready to go again tomorrow. I will live to PR another day.
Monday, March 8, 2010
No Pressing Issues
Nothing was testing well today except presses. My body sent me a very clear message: "Press the 12 kg bell today!!" Okay, okay. I will. And, I'll PR in the process. Sheesh!
Military Press - 12 kg - 12 minutes
113 reps = 2938 lbs.
-I worked longer (12 minutes vs. 10 minutes last time). I also did more reps before needing to stop. Last time I did mostly sets of 5 and 6. This time I did mostly sets of 6 and 7 with only three sets of 5. My movement is getting more fluid and it looks/feels easier.
After pressing, I did some more testing of animal moves since "regular" lifts were not doing it for me. Lizards, Inchworms, Crab Walks, and Frog Jumps it was.
I did each drill 15 meters. I did 5 rounds in 10:40.
What surprised me was the quality of the movement, especially the lizards. I had the roughest time time with lizards the first time I tried them. My brain was just blocked from my body. Today, they tested well and I could even get a little speed. I will become coordinated yet!
Military Press - 12 kg - 12 minutes
113 reps = 2938 lbs.
-I worked longer (12 minutes vs. 10 minutes last time). I also did more reps before needing to stop. Last time I did mostly sets of 5 and 6. This time I did mostly sets of 6 and 7 with only three sets of 5. My movement is getting more fluid and it looks/feels easier.
After pressing, I did some more testing of animal moves since "regular" lifts were not doing it for me. Lizards, Inchworms, Crab Walks, and Frog Jumps it was.
I did each drill 15 meters. I did 5 rounds in 10:40.
What surprised me was the quality of the movement, especially the lizards. I had the roughest time time with lizards the first time I tried them. My brain was just blocked from my body. Today, they tested well and I could even get a little speed. I will become coordinated yet!
Saturday, March 6, 2010
Who'd a Thunk It?
I was not a spunky ball of fire this morning. I spent most of the morning lounging. You could say I set a PR in lounging. ;)
When I went to the gym, I did not have high expectations for a stellar training session. I didn't overthink, though. I just tested and did what tested well - Jerks, Cleans, and Swings. Ballistics it was! Boy did I surprise myself.
Jerks - Dbl 12 kgs = 53 lbs.
65 reps in 10 minutes = 3445 lbs.
-I haven't done these for awhile. I did mostly sets of 8 reps. My neck was so flippin relaxed. Definitely making more progress with my movement.
Cleans - Dbl 20 kgs = 88 lbs.
55 reps in 10 minutes = 4840 lbs.
-The last time I did double cleans, I used 16 kgs. I didn't time myself that last time. I do know that this is an intensity PR for me. It's also a movement PR. Each rep got better/easier. I started off doing sets of four and by the end, I was doing sets of six and seven.
Swings - Dbl 20 kgs = 88 lbs.
180 reps in 10 minutes = 15,840 lbs.
-That's a volume PR since Wednesday. It's also an intensity PR since I used 16 kg bell on Wednesday.
Who'd a thunk I'd end up moving 24,125 lbs. in 30 minutes of work time when I was draggin butt?!!? My head might have been tired, but my body was ready to go. Glad I listened to the right one.
When I went to the gym, I did not have high expectations for a stellar training session. I didn't overthink, though. I just tested and did what tested well - Jerks, Cleans, and Swings. Ballistics it was! Boy did I surprise myself.
Jerks - Dbl 12 kgs = 53 lbs.
65 reps in 10 minutes = 3445 lbs.
-I haven't done these for awhile. I did mostly sets of 8 reps. My neck was so flippin relaxed. Definitely making more progress with my movement.
Cleans - Dbl 20 kgs = 88 lbs.
55 reps in 10 minutes = 4840 lbs.
-The last time I did double cleans, I used 16 kgs. I didn't time myself that last time. I do know that this is an intensity PR for me. It's also a movement PR. Each rep got better/easier. I started off doing sets of four and by the end, I was doing sets of six and seven.
Swings - Dbl 20 kgs = 88 lbs.
180 reps in 10 minutes = 15,840 lbs.
-That's a volume PR since Wednesday. It's also an intensity PR since I used 16 kg bell on Wednesday.
Who'd a thunk I'd end up moving 24,125 lbs. in 30 minutes of work time when I was draggin butt?!!? My head might have been tired, but my body was ready to go. Glad I listened to the right one.
Wednesday, March 3, 2010
Blonde Moment
I forgot to post my total amount of weight moved during today's training. I didn't think of it until I saw Kathi's facebook update about her training. So, here it is:
26,010 lbs. in 34 minutes
Yep. It's a PR.
26,010 lbs. in 34 minutes
Yep. It's a PR.
A Little More Progress
I felt rested and ready to train today. I determined my baseline ROM with an arm raise. I started testing different drills. Press - bad. Jerks - bad. Snatch - very bad. Squat - very bad. Regular DL - same. Bent Press - grrrreaaaat. Swing - good. Sumo DL - grood. ("grood" = between good and great)
Okay, I haven't done bent press in months, but I'll go with it.
Bent Press - 24 kg (53 lbs.)
10 reps each arm = 1060 lbs.
-This took me 14 minutes. I did a single on each side then tested. I did one each side when my ROM returned. I stopped when I felt my lock out was weak. This was the first time I've done bent presses with a totally relaxed neck. I'm really making progress on my movements.
Sumo DL - 24 kg and 28 kg = 115 lbs. - 10 minutes
80 reps = 9200 lbs.
-I only have one 28 kg bell, so I did uneven weights. I'd switch them around after each set. This was a new challenge, but one I liked. The double 24 kg bells were getting too easy.
Double Swings - 16 kgs = 70 lbs. - 10 minutes
225 reps = 15,750 lbs.
-This is five reps more than on Monday. I also did five sets of 25 and five sets of 20. On Monday, I did 11 sets of 20. Improvement.
Okay, I haven't done bent press in months, but I'll go with it.
Bent Press - 24 kg (53 lbs.)
10 reps each arm = 1060 lbs.
-This took me 14 minutes. I did a single on each side then tested. I did one each side when my ROM returned. I stopped when I felt my lock out was weak. This was the first time I've done bent presses with a totally relaxed neck. I'm really making progress on my movements.
Sumo DL - 24 kg and 28 kg = 115 lbs. - 10 minutes
80 reps = 9200 lbs.
-I only have one 28 kg bell, so I did uneven weights. I'd switch them around after each set. This was a new challenge, but one I liked. The double 24 kg bells were getting too easy.
Double Swings - 16 kgs = 70 lbs. - 10 minutes
225 reps = 15,750 lbs.
-This is five reps more than on Monday. I also did five sets of 25 and five sets of 20. On Monday, I did 11 sets of 20. Improvement.
Monday, March 1, 2010
Training Log - 1 March 2010
Pullup, snatch, squat tested poorly. Press, deadlift, and swing tested bestest.
Single Press - 12 kg - 10 minutes
94 reps = 2444 lbs.
-Today I definitely had a PR for movement. My pressing was more explosive. Each rep looked light, and I kept my neck neutral and relaxed. I am getting there one session at a time.
Deadlift - 155 lbs. - DO grip
12 reps in 6 minutes
Deadlift - 135 lbs. - DO grip
9 reps in 2 minutes
3075 lbs.
-I could really feel my hips during the DL tonight. It's been two weeks since I've done regular DL.
Swings - two 16 kg bells - 10 minutes
220 reps = 15,400 lbs.
I did mostly all sets of 20 and gripped the bells palms facing each other. Normally I would have done more reps so that I would be toasted. With biofeedback, I couldn't start another set until my body was ready. As a result, this felt pretty easy to do. Plus, this is an intensity and volume PR.
I finished off my training with some pinch block lever curls on my Red Rafter hand-made by Ryan Pitts at Strongergrip.com. I used a 5 lb. plate. Good times.
Single Press - 12 kg - 10 minutes
94 reps = 2444 lbs.
-Today I definitely had a PR for movement. My pressing was more explosive. Each rep looked light, and I kept my neck neutral and relaxed. I am getting there one session at a time.
Deadlift - 155 lbs. - DO grip
12 reps in 6 minutes
Deadlift - 135 lbs. - DO grip
9 reps in 2 minutes
3075 lbs.
-I could really feel my hips during the DL tonight. It's been two weeks since I've done regular DL.
Swings - two 16 kg bells - 10 minutes
220 reps = 15,400 lbs.
I did mostly all sets of 20 and gripped the bells palms facing each other. Normally I would have done more reps so that I would be toasted. With biofeedback, I couldn't start another set until my body was ready. As a result, this felt pretty easy to do. Plus, this is an intensity and volume PR.
I finished off my training with some pinch block lever curls on my Red Rafter hand-made by Ryan Pitts at Strongergrip.com. I used a 5 lb. plate. Good times.
Friday, February 26, 2010
Ending with a PR
I ended my week with another PR. Surprise! Surprise! Surprise!
I wasn't sure if I would even get to do any training today. Nothing was testing well. Sumo deadlifts were the only thing that tested really well, and with kettlebells, not a barbell. The last time I did Sumos with two 24 kg kettlebells (106 pounds) I complete 88 reps in 10 minutes. Today:
Sumo Deadlift - two 24 kgs (106 lbs) - 10 minutes
106 reps = 11,236 lbs. moved
-None of my sets were less than 10 reps. The entire 10 minutes was fun.
After the DL, I tested more drills and got nadda, so I did some 10 lb. pinch plate curls. It was weird to call it a day after that, but I have to say, I feel good. There is joy in listening to my body.
I wasn't sure if I would even get to do any training today. Nothing was testing well. Sumo deadlifts were the only thing that tested really well, and with kettlebells, not a barbell. The last time I did Sumos with two 24 kg kettlebells (106 pounds) I complete 88 reps in 10 minutes. Today:
Sumo Deadlift - two 24 kgs (106 lbs) - 10 minutes
106 reps = 11,236 lbs. moved
-None of my sets were less than 10 reps. The entire 10 minutes was fun.
After the DL, I tested more drills and got nadda, so I did some 10 lb. pinch plate curls. It was weird to call it a day after that, but I have to say, I feel good. There is joy in listening to my body.
Wednesday, February 24, 2010
10 Tons Of Fun
Single Presses, Snatches, and Swings tested best today. This is the first day deadlift tested poorly. Shocking!
Military Press - 12 kg (26 lbs) - 10 minutes
98 reps = 2548 lbs.
-This is 8 reps more than the last time I did presses w/ the 12 kg. (PR)
Snatch - 16 kg (35 lbs) - 5 minutes
110 reps = 3850 lbs.
-In essence I did the RKC snatch test. I had 10 reps and 10 seconds to spare.
Two-hand Swing - 28 kg (62 lbs) - 10 minutes
220 reps = 13,640 lbs.
-I do not know how in the world I got in 15 reps more than the last time I did 28 kg swings. Yet, it didn't feel like I was pushing myself. (PR)
VooDoo VooDoo ;)
Today I moved 20,038 lbs. in 25 minutes of work time. It felt great, but more importantly, it was fun!
Military Press - 12 kg (26 lbs) - 10 minutes
98 reps = 2548 lbs.
-This is 8 reps more than the last time I did presses w/ the 12 kg. (PR)
Snatch - 16 kg (35 lbs) - 5 minutes
110 reps = 3850 lbs.
-In essence I did the RKC snatch test. I had 10 reps and 10 seconds to spare.
Two-hand Swing - 28 kg (62 lbs) - 10 minutes
220 reps = 13,640 lbs.
-I do not know how in the world I got in 15 reps more than the last time I did 28 kg swings. Yet, it didn't feel like I was pushing myself. (PR)
VooDoo VooDoo ;)
Today I moved 20,038 lbs. in 25 minutes of work time. It felt great, but more importantly, it was fun!
Monday, February 22, 2010
It's Still Deadlift
I tested squats, snatches, swings, deadlifts, presses, and cleans. The deadlift and cleans tested best. I then tested regular deadlift and sumo. Sumo tested better.
Sumo Deadlift - 155 lbs.
34 reps = 5270 lbs.
-I added 20 lbs. to my deadlift. Last Monday I pulled 135 lbs. 43 times. I'm happy with the increased weight. I'm hoping 155 lbs. will feel as easy as 135 lb by next week.
After deadlifting, I retested between cleans and presses. I thought presses might test better after the deadlifting. Wrong. My body wanted to do cleans. So, I tested single and double cleans. Doubles tested better.
Double Cleans - 16 kgs = 70 lbs.
150 reps = 10,500 lbs.
-I really worked on keeping my neck relaxed. That meant keeping my spine in neutral position. It's amazing how much easier the reps are when I do this. I need to keep this in mind every time I work presses as well. (or most drills for that matter)
Sumo Deadlift - 155 lbs.
34 reps = 5270 lbs.
-I added 20 lbs. to my deadlift. Last Monday I pulled 135 lbs. 43 times. I'm happy with the increased weight. I'm hoping 155 lbs. will feel as easy as 135 lb by next week.
After deadlifting, I retested between cleans and presses. I thought presses might test better after the deadlifting. Wrong. My body wanted to do cleans. So, I tested single and double cleans. Doubles tested better.
Double Cleans - 16 kgs = 70 lbs.
150 reps = 10,500 lbs.
-I really worked on keeping my neck relaxed. That meant keeping my spine in neutral position. It's amazing how much easier the reps are when I do this. I need to keep this in mind every time I work presses as well. (or most drills for that matter)
Saturday, February 20, 2010
25 Minutes on Ice
My head feels better today after a nap at 9:00 am. How sad is that?
I just got in from 25 minutes of scraping and scooping ice off of my driveway. It just hit me that I didn't test the scraping or the scooping.
Ooops! ;)
I just got in from 25 minutes of scraping and scooping ice off of my driveway. It just hit me that I didn't test the scraping or the scooping.
Ooops! ;)
Friday, February 19, 2010
Temporary Outage
I have a head cold and look/feel as if I've been up for days. There will be no training today. I'm hoping this leaves as quickly as it came.
Must.
Sleep.
Must.
Sleep.
Wednesday, February 17, 2010
Still Testing
Today I decided to use a lateral arm raise for my testing rather than the toe touch. It's a bit tricky to determine if my reach is better using the toe touch when I hit palms flat to the floor. The lateral arm raise gave me better feedback, meaning there was a noticeable difference between my baseline and drills that tested well and drills that tested poorly.
Sumo deadlifts tested the best, followed by inchworms, and presses.
Sumo Deadlift - 48 kgs (106 lbs.) - 10 minutes
88 reps = 9328 lbs.
-On Monday I pulled 5805 lbs. in 10 minutes doing regular DL with a bar. Another improvement I noticed was that today I went 10 reps before I sensed a change. All of my sets were sets of 10, except for one set of 8.
Inchworms - 4 sets of 20 yard lengths
-I only did four sets because my ROM wasn't coming back after a couple minutes.
I retested presses and realized I was done. So I did some pinch grip work to finish.
Pinch Plate Curls - 10 lbs.
Dbl Plate Pinch Lift - two 10 lb. plates
Sumo deadlifts tested the best, followed by inchworms, and presses.
Sumo Deadlift - 48 kgs (106 lbs.) - 10 minutes
88 reps = 9328 lbs.
-On Monday I pulled 5805 lbs. in 10 minutes doing regular DL with a bar. Another improvement I noticed was that today I went 10 reps before I sensed a change. All of my sets were sets of 10, except for one set of 8.
Inchworms - 4 sets of 20 yard lengths
-I only did four sets because my ROM wasn't coming back after a couple minutes.
I retested presses and realized I was done. So I did some pinch grip work to finish.
Pinch Plate Curls - 10 lbs.
Dbl Plate Pinch Lift - two 10 lb. plates
Monday, February 15, 2010
Yes, I Hit More PRs Today
Another day. Another snow day in Iowa. The weather kept me off the road again, so I couldn't get to the gym where I keep my large bells. Time to improvise. I went to the local high school to train because they have free weights and a few kettlebells. The largest bells they have are 20 kg and I could only find one 16 kg.
I started by testing my goal drills: press, squat, deadlift, snatch, swing, pullup. I purposely tested them in a different order so I could see if the order of testing has anything to do with my ROM and tension feedback. Press, deadlift, and swings tested well. Deadlift the best. My body must really want to deadlift. Those puppies test well every training session.
Deadlift - 135 lbs. - 10 minutes
43 reps = 5805 lbs.
-Friday, I didn't time myself, and I did 35 reps (4725 lbs.) during deadlift. (I think I went about 12 minutes.) That means today I moved over 1000 lbs. more in two minutes less time. Hello! PR.
-Also, on Friday I did sets of four and three. Today I did mostly sets of five, a set of six, and a few of four.
Double Press - two 12 kgs bells (52 lbs.) - 10 minutes
52 reps = 2704 lbs.
-The last time I did presses, I did 41 reps and most of my sets were of four. Today, most of my sets were of five. I'm also feeling less tension in my neck when pressing.
One-Hand Swings - 20 kg (44 lbs) - 10 minutes
240 reps = 10,560 lbs.
-I would have used two 16 kg bells, but I could only find one. I didn't move as much weight as when I use a 28 kg (62 lbs) bell, but I came pretty close.
30 minutes of work time = 19,069 lbs. moved
My Gym Movement DVD arrived. Guess what I'm watching tonight!
I started by testing my goal drills: press, squat, deadlift, snatch, swing, pullup. I purposely tested them in a different order so I could see if the order of testing has anything to do with my ROM and tension feedback. Press, deadlift, and swings tested well. Deadlift the best. My body must really want to deadlift. Those puppies test well every training session.
Deadlift - 135 lbs. - 10 minutes
43 reps = 5805 lbs.
-Friday, I didn't time myself, and I did 35 reps (4725 lbs.) during deadlift. (I think I went about 12 minutes.) That means today I moved over 1000 lbs. more in two minutes less time. Hello! PR.
-Also, on Friday I did sets of four and three. Today I did mostly sets of five, a set of six, and a few of four.
Double Press - two 12 kgs bells (52 lbs.) - 10 minutes
52 reps = 2704 lbs.
-The last time I did presses, I did 41 reps and most of my sets were of four. Today, most of my sets were of five. I'm also feeling less tension in my neck when pressing.
One-Hand Swings - 20 kg (44 lbs) - 10 minutes
240 reps = 10,560 lbs.
-I would have used two 16 kg bells, but I could only find one. I didn't move as much weight as when I use a 28 kg (62 lbs) bell, but I came pretty close.
30 minutes of work time = 19,069 lbs. moved
My Gym Movement DVD arrived. Guess what I'm watching tonight!
Friday, February 12, 2010
Friday's Training
After a crazy busy week, I was unsure how my body would respond to training. My CNS is tapped for sure. I went in with an open mind and a willingness to test and act. I can't overthink my training. I just need to do it.
I tested my goal movements with the toe touch - pullup, squats, deadlifts, presses, swings, and snatches. Pullup, DL, and swings tested well.
Tactical Pullups (palms away, no thumb grip, hands shoulder width)
-I used a jumpstretch band to aid me, so I'm unable to put down a weight amount. I would guesstimate I moved about 3100 pounds if I pulled 100 pounds per rep. That's probably a bit conservative
-31 reps in 10 minutes
Deadlift - 135 lbs. (bar and plates)
-35 reps = 4725 lbs. moved
-I didn't time these. I just went until my ROM tested poorly. My guess is it took me 12 minutes or so.
-I haven't done a lot of bar DLs, so I have many, many reps ahead of me to find my optimal grip and stance as well as set up. So while this doesn't look like much for weight, it is a big step for me.
Swings - 28 kg (62 lbs)
-205 reps in 10 minutes = 12,710 pounds
-On Wednesday I completed 170 reps in 10 minutes. What's that? Did someone say PR? And this was on a day I was feel a bit blah about training. Crazy!!
So today I moved over 20,500 lbs. Not too shabby.
I tested my goal movements with the toe touch - pullup, squats, deadlifts, presses, swings, and snatches. Pullup, DL, and swings tested well.
Tactical Pullups (palms away, no thumb grip, hands shoulder width)
-I used a jumpstretch band to aid me, so I'm unable to put down a weight amount. I would guesstimate I moved about 3100 pounds if I pulled 100 pounds per rep. That's probably a bit conservative
-31 reps in 10 minutes
Deadlift - 135 lbs. (bar and plates)
-35 reps = 4725 lbs. moved
-I didn't time these. I just went until my ROM tested poorly. My guess is it took me 12 minutes or so.
-I haven't done a lot of bar DLs, so I have many, many reps ahead of me to find my optimal grip and stance as well as set up. So while this doesn't look like much for weight, it is a big step for me.
Swings - 28 kg (62 lbs)
-205 reps in 10 minutes = 12,710 pounds
-On Wednesday I completed 170 reps in 10 minutes. What's that? Did someone say PR? And this was on a day I was feel a bit blah about training. Crazy!!
So today I moved over 20,500 lbs. Not too shabby.
Wednesday, February 10, 2010
22,500+ lbs. in 28 Minutes
Over 11 TONS in 28 minutes of work. Holy Kettlebell, Batman!
I tested. I worked. I conquered.
Deadlifts - double 24 kg (106 lbs) - 10 minutes
93 reps = 9858 lbs.
Double Press - 12 kg (52 lbs.) - 8 minutes
41 reps = 2132 lbs.
Swings - 28 kg (62 lbs.) - 10 minutes
170 reps = 10,540 lbs.
TOTAL LBS. MOVED - 22,530
All I left was piles of kettlebell shards. I tore em up! This was accomplished in less than 30 minutes of work time.
I tested presses, squats, deadlift, snatches, and pullups. The deads and presses tested the best today. After those I wanted to burn more calories, so I tested crab walks, inchworms, and swings. Swings rocked my biofeedback world. I set the Gymboss for 10 minutes and started swinging. For my first set, I did 20 reps. Then I did 15 rep sets, one 10 rep set, and finished with a 20 rep set. That last set was my best one.
I can't tell you how amazing I feel right now.
I tested. I worked. I conquered.
Deadlifts - double 24 kg (106 lbs) - 10 minutes
93 reps = 9858 lbs.
Double Press - 12 kg (52 lbs.) - 8 minutes
41 reps = 2132 lbs.
Swings - 28 kg (62 lbs.) - 10 minutes
170 reps = 10,540 lbs.
TOTAL LBS. MOVED - 22,530
All I left was piles of kettlebell shards. I tore em up! This was accomplished in less than 30 minutes of work time.
I tested presses, squats, deadlift, snatches, and pullups. The deads and presses tested the best today. After those I wanted to burn more calories, so I tested crab walks, inchworms, and swings. Swings rocked my biofeedback world. I set the Gymboss for 10 minutes and started swinging. For my first set, I did 20 reps. Then I did 15 rep sets, one 10 rep set, and finished with a 20 rep set. That last set was my best one.
I can't tell you how amazing I feel right now.
Saturday, February 6, 2010
Grip n Rip
I moved 11,032 lbs. in 18 minutes this morning doing 2 drills - deadlifts and presses.
I got animal - crabwalk, bear crawls, kangaroo jumps, frog jumps, inchworms.
I learned how to PR every day, and I will.
Stay tuned.
I got animal - crabwalk, bear crawls, kangaroo jumps, frog jumps, inchworms.
I learned how to PR every day, and I will.
Stay tuned.
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