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.

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!

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.

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.

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

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!

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.

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!

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

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.

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.

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.

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.

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.

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!

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.

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.

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.

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/