Today I got to train with the boot camp bunch again. We did four mini circuits. It was a great workout. I needed this kick in the pants. I actually broke a sweat today. In fact, my hair swelled to twice it's normal size!
Circuit #1 - 3 Rounds
1. Clean & Squat - 20 kg
Left - 21 reps, Right - 21 reps
2. Windmills - 12 kg
Left - 21 reps, Right - 21 reps
Circuit #2 - 5 Rounds
1. Bear Crawl - 40 yards
200 yards total
2. Bunny Hop - 40 yards
200 yards total
Circuit #3 - 3 Rounds
1. One Arm KB Rows - 16 kg
Left - 21 reps, Right - 21 reps
2. Walking Overhead Lunges - 12 kg
Left - 21 steps, Right - 21 steps
3. Rotating One Leg Pushups
21 reps
Circuit #4 - 10 Rounds
1. Side Burpees
110 reps
2. Swings - 32 kg (70 lbs.)
110 reps
This is what I call a Burpee/Swing Complex. You start by doing 20 burpees and 2 swings. Then you do 18 burpees and 4 swings. Keep decreasing the burpee number by 2 and increasing the swing number by 2 until you do 2 burpees and 20 swings.
Four circuits. Four workout partners. Four times the fun.
Sunday, March 20, 2011
Saturday, March 19, 2011
Biofeedback Rocks My World
On Friday, I went to the gym after work. I was dog tired after running all week long. I really thought that once I got changed and started testing movements, I would perk up. Boy was I wrong! I tested a dozen different movements only to find they each tested worse than baseline. I packed up and went home. I didn't give it another thought. That's the beauty of biofeedback. I don't need to worry. All I need to do is gather the data and act appropriately.
Today I found out how appropriate that action was yesterday. I went back to the gym after a good night's sleep and a lazy morning. I put together a circuit of heavy swings and bodyweight drills that got me going. I rocked my own world today!
Circuit - 5 Rounds - 26 minutes
1. Swings - 150 lbs.
225 reps = 33,750 lbs.
-I did 15 swings between each of the bodyweight drills.
2. Squat Jumps
75 reps (15 per round)
3. Rotating One Leg Pushups
40 reps (8 per round)
4. Side Burpees
50 reps (10 per round)
This was fun! It confirmed that if my body isn't ready, there is no sense pushing myself. If I had forced myself to train yesterday, I probably wouldn't have had such a good session today. I would wreck myself.
Now I'm in my favorite state again - the state of being present!
Wednesday, March 16, 2011
My Favorite State
I didn't have a chance to log my training from Tuesday. (Yes, you heard that right. Tuesday. I trained three days in a row.) Here it is Wednesday night, and I'm just getting to it. That's okay.
My week is pretty busy with my play rehearsals, work, school board meetings, kids' activities, etc. but I don't even mind. I'm in my favorite state - the state of being present.
What's that you ask? It's not worrying about what I have to do or what I've done. It means living in this moment and taking it in for what it is. It also means doing the best I can at this moment.
When I live in the state of being present, I'm unanxious (is that a word?). My body doesn't hum with anxiety. I take in my surroundings and breathe. In essence, I'm me.
Being in that state gives me all kinds of advantages. Namely, I am more productive in every aspect of my life. Here's an example: my training.
Tuesday's Circuit - 8 Rounds - 25 minutes
1. Rotating One-Leg Pushups
52 reps
2. Reverse Lunge to High Kick
80 reps each leg
3. Slalom Jumps
400 reps (800 jumps in all)
I had a Movement PR in all three drills. I was quicker and/or more balanced on every drill. Movement PRs are almost more exciting for me than intensity PRs. Why that is deserves a post of its own.
My week is pretty busy with my play rehearsals, work, school board meetings, kids' activities, etc. but I don't even mind. I'm in my favorite state - the state of being present.
What's that you ask? It's not worrying about what I have to do or what I've done. It means living in this moment and taking it in for what it is. It also means doing the best I can at this moment.
When I live in the state of being present, I'm unanxious (is that a word?). My body doesn't hum with anxiety. I take in my surroundings and breathe. In essence, I'm me.
Being in that state gives me all kinds of advantages. Namely, I am more productive in every aspect of my life. Here's an example: my training.
Tuesday's Circuit - 8 Rounds - 25 minutes
1. Rotating One-Leg Pushups
52 reps
2. Reverse Lunge to High Kick
80 reps each leg
3. Slalom Jumps
400 reps (800 jumps in all)
I had a Movement PR in all three drills. I was quicker and/or more balanced on every drill. Movement PRs are almost more exciting for me than intensity PRs. Why that is deserves a post of its own.
Monday, March 14, 2011
Good Day Monday
I had a fabulous afternoon today. Who'd a thunk it? It was Monday, and it was my first day back to work after my college's spring break. The day couldn't have gone better. Plus, it felt like a bonus to get two days of training in a row. I wish every Monday could be this good.
Circuit - 5 Rounds - 23 min. 30 secs
1. Waiter Plate Press - 25 lbs.
Left - 30 reps, Right - 35 reps
- I had a scissors stance, back arched. During some reps I put in a twist. I'm working toward pressing in a neutral position, but for now, my body prefers the altered positioning.
2. Sumo DL - 270 lbs.
48 reps total
3. 1/2 Pistol to Pike Press
Left - 30 reps, Right - 30 reps
-This was a density and movement PR for me. It was a movement PR because my balance and speed were so much better.
My state was definitely better today than it has been in awhile. I felt like a better me. Anything seems possible today. I'm so glad I got to capitalize on optimal training time. The weeks ahead are very busy for me, so getting in meaningful training is crucial. I cherish the time well spent.
Circuit - 5 Rounds - 23 min. 30 secs
1. Waiter Plate Press - 25 lbs.
Left - 30 reps, Right - 35 reps
- I had a scissors stance, back arched. During some reps I put in a twist. I'm working toward pressing in a neutral position, but for now, my body prefers the altered positioning.
2. Sumo DL - 270 lbs.
48 reps total
3. 1/2 Pistol to Pike Press
Left - 30 reps, Right - 30 reps
-This was a density and movement PR for me. It was a movement PR because my balance and speed were so much better.
My state was definitely better today than it has been in awhile. I felt like a better me. Anything seems possible today. I'm so glad I got to capitalize on optimal training time. The weeks ahead are very busy for me, so getting in meaningful training is crucial. I cherish the time well spent.
Sunday, March 13, 2011
The Teacher Becomes the Student
Today I let my "students" put together my training. My bootcamp gang has been going great guns in 2011 - two of them have lost 30+ lbs. each since mid-January. They get together on Sundays, so I joined them today. They really like to do animals, so we did a swing / animal circuit.
It was fun for me to see the gang in charge of their own training. They have taken what they've learned and applied it to their gym movements. It's also fun to see them questioning, testing, and using data to make decisions. Rarely do teachers get to see how their students apply their skills after they leave the classroom. It's pretty gratifying.
Here's what we did in the gym today. Thanks to Ben for his killer circuit idea!
Circuit - 4 Rounds - 28 min.
1. Swings - 150 lbs.
One set between each animal drill
240 reps total = 36,000 lbs.
2. Frog Jumps - 40 yards
3. Bunny Hops - 40 yards
4. Bear Crawl - 40 yards
5. Kangaroo Jumps
That's all I had time for, but it was a great workout. I feel great! Can't wait for next Sunday when we get together again.
It was fun for me to see the gang in charge of their own training. They have taken what they've learned and applied it to their gym movements. It's also fun to see them questioning, testing, and using data to make decisions. Rarely do teachers get to see how their students apply their skills after they leave the classroom. It's pretty gratifying.
Here's what we did in the gym today. Thanks to Ben for his killer circuit idea!
Circuit - 4 Rounds - 28 min.
1. Swings - 150 lbs.
One set between each animal drill
240 reps total = 36,000 lbs.
2. Frog Jumps - 40 yards
3. Bunny Hops - 40 yards
4. Bear Crawl - 40 yards
5. Kangaroo Jumps
That's all I had time for, but it was a great workout. I feel great! Can't wait for next Sunday when we get together again.
Friday, March 11, 2011
Back in the Circuit
Jumping, pushups, and swings all tested well so I put together a killer circuit. That wasn't enough, so I finished off with extra swings. Good day.
Circuit - 4 Rounds - 22 min. 30 secs
1. Swings - 150 lbs.
100 reps = 15,000 lbs.
2. Pike Jump to Jump Up
40 reps
3. One Leg Pushups
48 reps
4. Lunge, Extend Arms holding a 10 lb. plate, twist
40 reps each leg
5. Slalom Jumps (quick side-to-side jumps)
200 reps
After that I did 8 minutes of 150 lbs. swings. I did 140 reps for 21,000 lbs. more.
Circuit - 4 Rounds - 22 min. 30 secs
1. Swings - 150 lbs.
100 reps = 15,000 lbs.
2. Pike Jump to Jump Up
40 reps
3. One Leg Pushups
48 reps
4. Lunge, Extend Arms holding a 10 lb. plate, twist
40 reps each leg
5. Slalom Jumps (quick side-to-side jumps)
200 reps
After that I did 8 minutes of 150 lbs. swings. I did 140 reps for 21,000 lbs. more.
Monday, March 7, 2011
Breaking 50
That was the goal today - break 50 reps for each drill. Why 50? Sit back and let me tell you a little tale.
When I pulled up at the gym today, I wondered why there were so many cars there. Strange. I went in, changed my clothes and proceeded to the Tae Kwon Do room to do some serious bodyweight training. In my mind, I was putting together all kinds of killer moves I could try out. As I approached the TKD room door, I noticed it was closed. A closed door never stopped me before, so I opened it.
What I saw was beyond words. There was a sea of pink and purple and music playing. That's all I can tell you because I'm trying to block it out of my mind. I think my retinas are damaged.
Okay, change of training plans. Quick!
I find an empty corner and test my ROM on various traditional lifts. Presses and Sumo DLs test well. Thank goodness! Oh wait. I need my plateau buster from the TKD room. Nooooooooooooooo!!!!!!
I slip in trying to go unnoticed. I unlock my PB from the bike chain and roll it out, loaded with 150 lbs. I was about as subtle as a rhino. At least I could keep my eyes on the floor to avoid the horrible scene in that room.
I made it out alive. To celebrate, I decide to see if I can DL more than I did during my last session. I loaded various weights and found 280 to my liking. Intensity PR
I grab a 25 lb. plate to do waiter plate presses with. I find my best position (scissors stance, twist, watching plate) and start pressing. 5 reps feels pretty good.
Time to DL. The first set is a set of 5. Feels good.
Alternating between the two drills really worked well for me today. They put my body in contrary positions, which relieves pain for me. So guess what? No pain; great gain. I figured I could go for 10 sets like this. That would result in my breaking 50.
My numbers increased as I went along, so I ended up only having to do 9 sets to break 50 reps on each drill. Here's the finally tally:
Waiter Press Left - 51 reps
Waiter Press Right - 56 reps
Sumo DL - 52 reps
Total Weight Moved - 17,235 lbs.
Had I let the scene in the TKD room deter me, I wouldn't have moved anything, nor would I have set a PR. As a bonus, I got in some great grip work with the heavy DL.
The moral to the story is "Don't let others get in your way of doing what you need to do." It's easy to find an excuse NOT to train. However, this will never result in results.
When I pulled up at the gym today, I wondered why there were so many cars there. Strange. I went in, changed my clothes and proceeded to the Tae Kwon Do room to do some serious bodyweight training. In my mind, I was putting together all kinds of killer moves I could try out. As I approached the TKD room door, I noticed it was closed. A closed door never stopped me before, so I opened it.
What I saw was beyond words. There was a sea of pink and purple and music playing. That's all I can tell you because I'm trying to block it out of my mind. I think my retinas are damaged.
Okay, change of training plans. Quick!
I find an empty corner and test my ROM on various traditional lifts. Presses and Sumo DLs test well. Thank goodness! Oh wait. I need my plateau buster from the TKD room. Nooooooooooooooo!!!!!!
I slip in trying to go unnoticed. I unlock my PB from the bike chain and roll it out, loaded with 150 lbs. I was about as subtle as a rhino. At least I could keep my eyes on the floor to avoid the horrible scene in that room.
I made it out alive. To celebrate, I decide to see if I can DL more than I did during my last session. I loaded various weights and found 280 to my liking. Intensity PR
I grab a 25 lb. plate to do waiter plate presses with. I find my best position (scissors stance, twist, watching plate) and start pressing. 5 reps feels pretty good.
Time to DL. The first set is a set of 5. Feels good.
Alternating between the two drills really worked well for me today. They put my body in contrary positions, which relieves pain for me. So guess what? No pain; great gain. I figured I could go for 10 sets like this. That would result in my breaking 50.
My numbers increased as I went along, so I ended up only having to do 9 sets to break 50 reps on each drill. Here's the finally tally:
Waiter Press Left - 51 reps
Waiter Press Right - 56 reps
Sumo DL - 52 reps
Total Weight Moved - 17,235 lbs.
Had I let the scene in the TKD room deter me, I wouldn't have moved anything, nor would I have set a PR. As a bonus, I got in some great grip work with the heavy DL.
The moral to the story is "Don't let others get in your way of doing what you need to do." It's easy to find an excuse NOT to train. However, this will never result in results.
Sunday, March 6, 2011
Weekend Workout
I've been so incredibly busy this week that I haven't been able to train since Tuesday. When I was able to sneak in a training session this afternoon, I was thrilled. The circuit I put together rocked my world.
Circuit - 4 Rounds - 30 minutes
Sumo Squat to Knee Raise
Swings - 150 lbs.
One Leg Pushups
Swings - 150 lbs.
Reverse Lunge, Touch Floor, to High Kick
Swings - 150 lbs.
Sumo Squat Jumps
Swings - 150 lbs.
I ended up doing the following number of reps:
Sumo Squat to Knee Raise - 60 reps
One Leg Pushups - 40 reps
Reverse Lunge, Touch Floor, to High Kick - 40 each leg
Sumo Squat Jumps - 80 reps
Swings - 330 reps = 49,500 lbs. (I'm pretty proud of this one.)
It's hard to say with all of the body weight drills, but I'd guess I moved over 60,000 lbs. in 30 minutes. 2000 lbs./minutes isn't too shabby.
Circuit - 4 Rounds - 30 minutes
Sumo Squat to Knee Raise
Swings - 150 lbs.
One Leg Pushups
Swings - 150 lbs.
Reverse Lunge, Touch Floor, to High Kick
Swings - 150 lbs.
Sumo Squat Jumps
Swings - 150 lbs.
I ended up doing the following number of reps:
Sumo Squat to Knee Raise - 60 reps
One Leg Pushups - 40 reps
Reverse Lunge, Touch Floor, to High Kick - 40 each leg
Sumo Squat Jumps - 80 reps
Swings - 330 reps = 49,500 lbs. (I'm pretty proud of this one.)
It's hard to say with all of the body weight drills, but I'd guess I moved over 60,000 lbs. in 30 minutes. 2000 lbs./minutes isn't too shabby.
Wednesday, March 2, 2011
Quick DL Session
I picked up some heavy weights and put them down on Tuesday. Sumo DL test well, so I had to do it.
270 lbs.
9 minutes
80 reps
21,600 lbs.
Density PR - I did sets of 8 reps. Last DL session, I did 270 lbs. for sets of 5.
270 lbs.
9 minutes
80 reps
21,600 lbs.
Density PR - I did sets of 8 reps. Last DL session, I did 270 lbs. for sets of 5.
Monday, February 28, 2011
Move It
I'm quickly moving into longer circuits, which means more work time, which means more calories burned.
Here's tonight's circuit.
5 Rounds - 26 min. 30 secs
1. Lunge to High Kick
Left - 50 reps, Right - 50 reps
2. Rotating One Leg Pushups
50 reps
-Start in the position of a crabwalk w/ your butt off the ground. Rotate to one side so you are face down with arms extended. The leg you lifted up in order to rotate stays elevated. Do a pushup and rotate back to face up. Rotate the other direction.
3. Jumping Sumo Squat to Jump Up
50 reps
-Jump your feet out wide and squat. Jump your feet back together and then jump up.
4. Inchworm
20 yards - 5 times
5. Side Lunge Jump with Floor Touch
100 reps
My body is still loving all this movement. It's a good change of pace from the heavy lifting I've been doing.
Here's tonight's circuit.
5 Rounds - 26 min. 30 secs
1. Lunge to High Kick
Left - 50 reps, Right - 50 reps
2. Rotating One Leg Pushups
50 reps
-Start in the position of a crabwalk w/ your butt off the ground. Rotate to one side so you are face down with arms extended. The leg you lifted up in order to rotate stays elevated. Do a pushup and rotate back to face up. Rotate the other direction.
3. Jumping Sumo Squat to Jump Up
50 reps
-Jump your feet out wide and squat. Jump your feet back together and then jump up.
4. Inchworm
20 yards - 5 times
5. Side Lunge Jump with Floor Touch
100 reps
My body is still loving all this movement. It's a good change of pace from the heavy lifting I've been doing.
Saturday, February 26, 2011
More Body Weight Training
I tried out a few more body weight drills. It was fun to put down the weights for a day and work what my momma gave me!
Circuit - 5 Rounds - 22 min. 30 secs
1. 1/2 Pistol to 1 Leg Pike Press
Left - 25, Right - 25
-While balancing on one leg, you do 1/2 squat then pull the free leg behind you while falling forward to your hands and doing a push up. Then you bring the free leg in front of you and begin again. This takes balance and extreme core strength. I had to touch my free leg down between reps quite often. I have a lot of room for improvement in the movement quality.
2. Burpee to Jump
50 reps
-Burpees are hard enough by themselves, but add in the jump at the top and wowsie.
3. Inverted Rows
50 reps
-I did these on the TRX. I love how I have more range of motion with the TRX than on a static bar.
4. Sumo Squat to Knee Raise
80 reps
-These were really fun. I love sumo DL and squats, so this drill was enjoyable. I alternated which knee I would raise. I raised my knees to between my elbow and shoulder.
I can tell my body was craving a change of pace. Body weight drills are fitting my needs right now. I'm looking forward to improving my speed and ROM with each of these drills.
Circuit - 5 Rounds - 22 min. 30 secs
1. 1/2 Pistol to 1 Leg Pike Press
Left - 25, Right - 25
-While balancing on one leg, you do 1/2 squat then pull the free leg behind you while falling forward to your hands and doing a push up. Then you bring the free leg in front of you and begin again. This takes balance and extreme core strength. I had to touch my free leg down between reps quite often. I have a lot of room for improvement in the movement quality.
2. Burpee to Jump
50 reps
-Burpees are hard enough by themselves, but add in the jump at the top and wowsie.
3. Inverted Rows
50 reps
-I did these on the TRX. I love how I have more range of motion with the TRX than on a static bar.
4. Sumo Squat to Knee Raise
80 reps
-These were really fun. I love sumo DL and squats, so this drill was enjoyable. I alternated which knee I would raise. I raised my knees to between my elbow and shoulder.
I can tell my body was craving a change of pace. Body weight drills are fitting my needs right now. I'm looking forward to improving my speed and ROM with each of these drills.
Thursday, February 24, 2011
Inspiration
Thanks to the inspiration from my friend Tera, I did several fun body weight drills today in my training. I needed some new ideas, so her inspiration came at the perfect time. I wish Tera and I lived closer so we could train together and keep watch over each other. We are kindred spirits!
I put together a short circuit today using some of Tera's suggestions. I was pleased with how the workout turned out.
Circuit - 5 Rounds - 17 min. 30 secs
1. Pike Jumps to Frog Jumps - 50 reps total
2. TRX Pushups - 50 reps total
3. Lunge to High Kick - 35 reps each leg
4. Swings - 200 lbs. - 50 reps total
That was pretty fun and got my heart going. I'm going to be trying out some more new body weight drills in the weeks ahead.
I didn't post my swing session from Tuesday. I did 110 swings at 200 lbs. in 10 minutes. Just a quick heart pounder!
I put together a short circuit today using some of Tera's suggestions. I was pleased with how the workout turned out.
Circuit - 5 Rounds - 17 min. 30 secs
1. Pike Jumps to Frog Jumps - 50 reps total
2. TRX Pushups - 50 reps total
3. Lunge to High Kick - 35 reps each leg
4. Swings - 200 lbs. - 50 reps total
That was pretty fun and got my heart going. I'm going to be trying out some more new body weight drills in the weeks ahead.
I didn't post my swing session from Tuesday. I did 110 swings at 200 lbs. in 10 minutes. Just a quick heart pounder!
Monday, February 21, 2011
PRs Come in Small Packages
I've grown accustomed to moving 30-40 thousand lbs. every workout, so today's total volume seems small in comparison. It's okay. I still had a big PR. That means that even though one metric didn't increase, another one did. It is good to remember that and not get fixated on increasing one certain metric (density, intensity, volume, movement quality). What's important is that I am increasing one of them. That means I am better.
Circuit - 7 Rounds - 19 min.
Sumo DL - 270 lbs.
35 reps = 9450 lbs.
Intensity PR
Pushups
42 reps
One Arm Rows - 16 kg
Left - 70 reps, Right - 70 reps
I'm so happy with my intensity PR on the sumo DL. I never thought it would be possible for me to lift over 200 lbs. Right now my ROM doesn't allow me to lift a straight bar. Since I got the plateau buster, I've been able to quickly increase my intensity on DL. The largest plates I load it with are 35 lbs. I've also used 25 lb. plates as the largest plates. I vary the plate sizes to work different ROM.
I don't plan to be a professional power lifter, or even an amateur for that matter. Being able to DL a straight bar isn't a priority for me. Getting stronger and losing body fat are. Heavy DL and swings will help me achieve both.
Circuit - 7 Rounds - 19 min.
Sumo DL - 270 lbs.
35 reps = 9450 lbs.
Intensity PR
Pushups
42 reps
One Arm Rows - 16 kg
Left - 70 reps, Right - 70 reps
I'm so happy with my intensity PR on the sumo DL. I never thought it would be possible for me to lift over 200 lbs. Right now my ROM doesn't allow me to lift a straight bar. Since I got the plateau buster, I've been able to quickly increase my intensity on DL. The largest plates I load it with are 35 lbs. I've also used 25 lb. plates as the largest plates. I vary the plate sizes to work different ROM.
I don't plan to be a professional power lifter, or even an amateur for that matter. Being able to DL a straight bar isn't a priority for me. Getting stronger and losing body fat are. Heavy DL and swings will help me achieve both.
Thursday, February 17, 2011
One Drill, Two PRs
I showed up ready to move this afternoon. I tested and tested and tested. Sumo deadlift was the only movement that tested well. Bummer. I was hoping for a big training day.
Even though I didn't have the opportunity to do more movements, I did set two PRs today with the Sumo DL.
Sumo DL - 260 lbs. - 8 minutes
80 reps = 20,800 lbs. = 2600 lbs./min.
Intensity and Density PR
(Now that I think about it, it was probably a volume PR as well. I won't be greedy.)
Tomorrow is another day. I will show up and see what happens.
Even though I didn't have the opportunity to do more movements, I did set two PRs today with the Sumo DL.
Sumo DL - 260 lbs. - 8 minutes
80 reps = 20,800 lbs. = 2600 lbs./min.
Intensity and Density PR
(Now that I think about it, it was probably a volume PR as well. I won't be greedy.)
Tomorrow is another day. I will show up and see what happens.
Wednesday, February 16, 2011
Quality Tested Movements
After several days of distress, I moved into eustress today. The pressure cooker had been turned off, and I was able to clear my head.
Several movements tested well. They just didn't test well with weight. While that is disappointing, I can't change it. All I can do is go with it.
Performing quality tested movement was the goal. I succeeded. I did hindu pushups, light swings, egg rolls, and TGUs (no weight).
I'm very proud of myself for not pushing myself to do heavy swings or deadlifts. There was a time when I would have. Nothing good comes of it. Trust me!
Tomorrow I will return to the gym, see what tests well, and do it. Simple, but effective.
Several movements tested well. They just didn't test well with weight. While that is disappointing, I can't change it. All I can do is go with it.
Performing quality tested movement was the goal. I succeeded. I did hindu pushups, light swings, egg rolls, and TGUs (no weight).
I'm very proud of myself for not pushing myself to do heavy swings or deadlifts. There was a time when I would have. Nothing good comes of it. Trust me!
Tomorrow I will return to the gym, see what tests well, and do it. Simple, but effective.
Monday, February 14, 2011
I'm in Love
Since it's Valentine's Day, I thought I'd come clean. I'm in love. It's been building for about a month. Today I realized that I couldn't deny it any longer. Yes. I'm in love with
my Plateau Buster.
He was very good to me today, even though I haven't been with him for a week.
Sumo DL - 250 lbs. - 8 minutes
74 reps = 18,500 lbs.
-I did sets of 7 and 8 reps. This is the most weight I have ever DL in my life. I also moved as quickly as I could. My overall density was 2312.5 lbs./minute. Not bad!
Intensity and Density PR
Swings - 200 lbs. - 9 minutes
119 reps = 23,800 lbs.
-That's 19 reps more in the same time as one week ago.
Density and Volume PR
I moved 42,300 lbs. in 17 minutes. Love that.
After sumo and swings, I did some movement - egg rolls, bridges, and waiter press. It's been too long since I've rolled around. I definitely needed it.
my Plateau Buster.
He was very good to me today, even though I haven't been with him for a week.
Sumo DL - 250 lbs. - 8 minutes
74 reps = 18,500 lbs.
-I did sets of 7 and 8 reps. This is the most weight I have ever DL in my life. I also moved as quickly as I could. My overall density was 2312.5 lbs./minute. Not bad!
Intensity and Density PR
Swings - 200 lbs. - 9 minutes
119 reps = 23,800 lbs.
-That's 19 reps more in the same time as one week ago.
Density and Volume PR
I moved 42,300 lbs. in 17 minutes. Love that.
After sumo and swings, I did some movement - egg rolls, bridges, and waiter press. It's been too long since I've rolled around. I definitely needed it.
Monday, February 7, 2011
Swing Goal Crushed
I've been working with the Plateau Buster since January 14. That's 24 days. My goal was to swing 200 lbs. for reps. I started at 130 lbs on January 14.
Today, February 7, I did 100 swings at 200 lbs. in 9 minutes.
Intensity PR
I think I crushed that goal. Time to set a new goal!
What a fantastic way to start off a Monday and a work week. Again, I feel so fortunate for having found Gym Movement. It's been a year since I started using biofeedback to train myself. My progress has been unbelievable. Faster than with any program I've ever tried.
Here's the rest of my training from today.
Circuit - 14 min. 30 secs - 26,300 lbs.
Sumo DL - 210 lbs.
66 reps = 13,860 lbs.
I worked for speed in sets of 12-15 reps. Intensity PR
Inverted Rows - TRX
60 reps - 6000 lbs.
1 Leg Squats - TRX
92 reps = 6440 lbs.
I also worked for speed on the rows and squats. Faster movements are good for my body. I moved over 46,000 lbs. in less than 24 minutes of work time.
I'm definitely looking forward to the rest of my week after a Monday like this!
Today, February 7, I did 100 swings at 200 lbs. in 9 minutes.
Intensity PR
I think I crushed that goal. Time to set a new goal!
What a fantastic way to start off a Monday and a work week. Again, I feel so fortunate for having found Gym Movement. It's been a year since I started using biofeedback to train myself. My progress has been unbelievable. Faster than with any program I've ever tried.
Here's the rest of my training from today.
Circuit - 14 min. 30 secs - 26,300 lbs.
Sumo DL - 210 lbs.
66 reps = 13,860 lbs.
I worked for speed in sets of 12-15 reps. Intensity PR
Inverted Rows - TRX
60 reps - 6000 lbs.
1 Leg Squats - TRX
92 reps = 6440 lbs.
I also worked for speed on the rows and squats. Faster movements are good for my body. I moved over 46,000 lbs. in less than 24 minutes of work time.
I'm definitely looking forward to the rest of my week after a Monday like this!
Thursday, February 3, 2011
I'd Like to Thank the Movement
And my fellow Gym Movement practitioners as well as myself for the fantabulous day I had today. I feel as if I've won an award; only this one really means something. It means I'm improving. Plus, I have physical proof. Check out my training log from today. Then I'll tell you all a little story.
Circuit - 11 Rounds - 20 min. - 41,250 lbs.
Swings - 170 lbs. - Intensity PR
165 reps = 28,050 lbs.
Inverted Rows - TRX - Speed PR
132 reps = 13,200 lbs.
Did you see my swing weight? 170 lbs. I did sets of 15. It was easy. Seriously. If I hadn't experienced it for myself, I wouldn't have believed it. It is almost surreal to hit these milestones so quickly.
It's partially because I've been dealing with some health issues for the past year that have flared up in the past couple months. I've been in pain. I've also been experimenting with how to eliminate the pain. Today, I feel like I've truly found my way. When I look back over the past two months, I can see the path I took. While I was on the path, I couldn't see it. I just did what tested better and didn't do what tested worse. Simple.
There have been days I wanted to crawl into bed and not get out. Instead I went to the gym; I ate or didn't eat based on feedback; I read books to move my brain in another direction. I wrote. I made music. It all worked to make me better.
Today feels like the payday. Swinging 170 lbs. was easy. My state soared. I feel invincible. This is a day I want to remember because I want to experience more days like this. I know I will. And, I will experience days that are even better than today.
So, I'd like to thank The Movement for allowing me to be my own architect in building my life.
Who else but me can build a better me?
Circuit - 11 Rounds - 20 min. - 41,250 lbs.
Swings - 170 lbs. - Intensity PR
165 reps = 28,050 lbs.
Inverted Rows - TRX - Speed PR
132 reps = 13,200 lbs.
Did you see my swing weight? 170 lbs. I did sets of 15. It was easy. Seriously. If I hadn't experienced it for myself, I wouldn't have believed it. It is almost surreal to hit these milestones so quickly.
It's partially because I've been dealing with some health issues for the past year that have flared up in the past couple months. I've been in pain. I've also been experimenting with how to eliminate the pain. Today, I feel like I've truly found my way. When I look back over the past two months, I can see the path I took. While I was on the path, I couldn't see it. I just did what tested better and didn't do what tested worse. Simple.
There have been days I wanted to crawl into bed and not get out. Instead I went to the gym; I ate or didn't eat based on feedback; I read books to move my brain in another direction. I wrote. I made music. It all worked to make me better.
Today feels like the payday. Swinging 170 lbs. was easy. My state soared. I feel invincible. This is a day I want to remember because I want to experience more days like this. I know I will. And, I will experience days that are even better than today.
So, I'd like to thank The Movement for allowing me to be my own architect in building my life.
Who else but me can build a better me?
Wednesday, February 2, 2011
To Phil - You Rock
Punxsutawney Phil. You didn't see your shadow. This winter will soon be a memory. Hurray!
In honor of Phil, I set a PR in deadlift.
Sumo DL - 190 lbs. - 10 min.
115 reps = 21,850 lbs.
Intensity PR
That is the most I've deadlifted. Ever. And, I did 10-15 reps at a time for speed. Yeah, where did that come from?
In honor of Phil, I set a PR in deadlift.
Sumo DL - 190 lbs. - 10 min.
115 reps = 21,850 lbs.
Intensity PR
That is the most I've deadlifted. Ever. And, I did 10-15 reps at a time for speed. Yeah, where did that come from?
Tuesday, February 1, 2011
I Pick Things Up and Put Them Down
Oh, and I swing things, too.
Thank goodness I don't look like the Planet Fitness guy! I do love that commercial, though.
I barely broke a sweat today even though I moved nearly 40,000 lbs.
Circuit - 23 min. - 6 Rounds - 39,776 lbs.
1 Arm Rows - 12 kg
Left - 88 reps, Right - 88 reps
5476 lbs.
Swings - 160 lbs.
220 reps = 35,200 lbs.
Density and Volume PR - I did sets of 20 reps. Sunday I did sets of 17. I might be ready to add more weight. I'll be swinging 200 lbs. soon.
I'll close out my post with a picture of Adam Glass pulling 527 lbs. on the Plateau Buster, the magnificent device made by Ryan Pitts of Stronger Grip that allows me to swing a lot of weight. (I don't have any pics of me with my Plateau Buster. Might need to change that.)
Thank goodness I don't look like the Planet Fitness guy! I do love that commercial, though.
I barely broke a sweat today even though I moved nearly 40,000 lbs.
Circuit - 23 min. - 6 Rounds - 39,776 lbs.
1 Arm Rows - 12 kg
Left - 88 reps, Right - 88 reps
5476 lbs.
Swings - 160 lbs.
220 reps = 35,200 lbs.
Density and Volume PR - I did sets of 20 reps. Sunday I did sets of 17. I might be ready to add more weight. I'll be swinging 200 lbs. soon.
I'll close out my post with a picture of Adam Glass pulling 527 lbs. on the Plateau Buster, the magnificent device made by Ryan Pitts of Stronger Grip that allows me to swing a lot of weight. (I don't have any pics of me with my Plateau Buster. Might need to change that.)
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