Rifs Blog

"40 yard sprints"

2012-01-28T14:38:00.000-08:00

That's what Glenn said this workout reminded him of and I thought it apt and accurate. Today was a scheduled light day given that tomorrow we break down and move Girya equipment and lift and carry stuff always kicks my butt.

I was a bit ragged after my ambitious two days in a row of lift,especially since almost every day for the last two weeks I've been lifting and carrying pieces of Girya back home and I could feel tighness in my lower back Friday that I haven't felt in ages and that didn't make me happy.

Especially since I have to move tomorrow and be fit for new duty on Monday.
So, light day today, just fives with the 20 kg but a crisp no nonsense pace both on the snatches and swings themselves and in the rotation. Even with 3 guys rotating there is no slacking and you barely get done before you go again.

40 yard sprints is exactly what I think about when we're doing sets of fives/ Short hard and to the point.fatigue never really builds up in any individual set, but when you add them up and go quickly it's overall effect catches up to you.

At least it does to me,

7-8 am
Full stretchout have to unlock the abs and hamstrings and let my back open up. It did but the abs and lats were very tight.

8 am
one arm swing warmup
16 kg x 5/5/5/5 x 3

Snatch
16 kg x5/5 x2
20 kg x 5/5 x 15 sets
150 reps
6600 lbs

these felt great. light and the form felt very solid. definitely feel that I have a solid "bottom" position to get into at the end of the backswing and a solid movement out of the hole. It's in the glutes and hips and NOT the lower back. Pace about the same 24 reps/min average.Solid holds at the top and no rush out of the hole.

One arm swings
24 kg x10/10 x 5 sets
100 reps
5300 lbs

These felt great as well. Fast strong and powerful. It's so easy to get caught up in heavy weight all the time it's nice to force yourself to use the lighter bells and really work the acceleration with weight that you can see the effect and really practice your techniques.

Reverse grip triceps pushdowns
4 x20

supersetted with floor handstands
4 sets of 10 seconds. need to do more work here. more total sets and more often. not as strong as I want.

That's it. Steak and Eggs at the 4th Street Bowl Diner :)) For tomorrow starts a brand new era for me and Girya!

Datsit
Sisu/Never Quit.

deads and swipes/ light

2012-01-27T04:42:00.000-08:00

Was a bit tired from yesterdays workout and need to go light these two days as we have a gym to move out on Sunday and I want to be relatively fresh for that.

One arm KB Deads
24 kg x4/4
28 kg x4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 3/3

Surprsingly my lower back got a little tight after these; concentrating so hard on keeping my left big toe on the deck I don't think I pulled enough from the hips and too much from the back. no worries

Barbell deads
135 x 3
155 x 3
185 x 2
205 x 1 x 5 sets

these just didn't feel right and it wasn't my back. Too much focus on my toe :)) I think I have to switch to double overgrip for awhile and play with the starting position a bit. I don't want this to become a focus on how much weight I do, played that game before and it's not as important,I just want to find a strong and safe position that translates to real strength in real life, not just getting my DL better.

Two CB Swipes
2 15s x 20
x 25
x35
x 20

these went well. grip and technique is finally coming around. totally going for efficiency on these , not power as I want to build reps.Used a shallower sit back on the hinge and that helped as well.

Rack Walks
16 kg x 200 feet per arm
2 sets

Much easier than last weeks 20 kg :) These seem to be helping my left arm find the right rack position for my press as well. Much less 'rattling' around in the shoulder during the walk. nice

Triceps extension black band
40
35
25
20

burn is good.

last day at Girya :)) One era ends, another begins.

Datsit
Sisu/ Never Quit

Last workout at Girya/ Back to my Future

2012-01-25T18:27:00.000-08:00

It's been a good run. I've been at Girya, 136 Hamilton Ave Palo Alto for the last nine years.It started out as Girya, The Art of Strength when I opened my doors on January 6, 2003, two years before I became RKC certified and over a year before I ever spoke to Pavel.

The kettlebell was a gift from G-d to me and I "got it" right away. It reminded me of a gymnast swinging around the horizontal bar and I knew there was something in this for me. At the time I was struggling with a serious back injury and wanted to train and progress as much as possible as a powerlifter but I knew my days were numbered.

Even more,I thought it was all over for me as an athlete,and more importantly, as a human animal, able to move strongly, and freely, without pain or restriction. The kettlebell swing and snatch changed all that for me and, most important, gave me hope that I could be strong and fit again.And I could and I am. Thanks to that round ball with a handle.

And that's what Girya, The Art of Strength was about.And I spent nine years working with people, one at a time and guiding them on their physical journey. Now it's time for a different venue.We lost our lease as the boom in Silicon Valley lets the landlord ask for double the current rent. No can do. All I need is some floor and a kettlebell to train my clients but I'm getting a lot more at the studio I'm going to.

I started my full time personal training career at No Excuses Fitness in Palo Alto 14 + years ago and spent over 4 years there as Head Trainer before I moved to Girya. I always loved training there as the owners, Angie and Dave DeGeronimo ,have a true passion for fitness and learning.They know the kettlebell is the real deal
and they are ready for the Reifkinds and the KB message.
! Tracy is bringing her classes to a much larger audience with streaming webcasting of her classes coming soon as well.

It will be great to work together even more too!

So February 1 , 2012 Girya, Russian Kettlebells Palo Alto will be located inside No Excuses Fitness
at 2741 Middlefield Road.A completely new beginning and I am seriously pumped about what's going to happen next.

Tracy's book "The Swing" is on the stands March 13 and that's going to be awesome as well!

But I hadn't trained with bells since Saturday so today was snatch day

One arm swings
16 kg x5/5/5/5 x3

Snatches
16 kg x 10/10 x 10 sets
200 reps
7200 lbs

this was a nice easy but still stimulating workout. will repeat this with the 20 kg on Saturday

Two hand arm casts
20 lbs x10/10
25lb x10/10 x 3 sets

Shield casts
20 lbs x 10/10 x 2 sets

superset with

bodyblade laterals
3 x 10/10

Floor handstands
5 sets 10 seconds with one touch off

nice, got a solid stretchout this AM too.

Back to the future

Sisu.

24 kg snatches/ 36 kg one arm swing.

2012-01-21T15:15:00.000-08:00

Good day today, again. What a difference a good crew makes. It feels like the old days when it was either a heavy squat day or a competition and you had your buds there to help you through it. Energy creates energy and just having these guys there makes me stronger .

No repercussions from Thursdays pulls and I actually felt great from all the 100 up and calf work I've been doing. Definitely helps me set my standing and walking stance position and push reset as well when things get wonky. MUCH less leg tension than usual. Nice.

Also nice that it started to rain and warm up and I don't feel like every joint in my body is in the deep freeze. So much easier to move when I'm not frozen :))

7-8 am full stretchout

lots on emphasis on down and up dog and straddle sits/splits. Pain ball work for the brachialis and pec minor. Kinsieo tape on brachialis really helping shoulder too. :))

8 am one arm swing warmup
16 kg x5/5+ 5 transfers x 3 sets
Snatches
16 kg x5/5 x 2
20 kg x5/5

24kg x5/5
x7/7
x9/9 x 2 rounds
x5/5
x5/5
118 reps
6372 lbs

Very happy with teshnik, pace and safety feeling.Really feeling like I am owning ALL parts of this move. Not just hinging off my lower back in the bottom position but really getting some shock absorption through the legs and hips.
Also happy with my wind and being able to move up in reps with no discomfort. Staying at the right pace is helping tremendously.I'm moving faster than I thought: 24 reps per minute pace but with no sense of trying to go back.
Basically 20 reps in 50 seconds. Not bad with a definite pause at the top and an attempt to really maximize the back stretch position as well. Cool, it's coming.

Plus Glen caught a crucial mistake I've been making when I snatch: letting my left big toe come off the ground. If the big toe isn't planted you totally lose your "root" and the center of your base. All the foot and ankle mobility I've been doing has really shown me the importance of the mobility and coordination of ALL the toes.It's a key to ankle mobility and that is the key to knee stability and mobility as well.

With my arthritic crooked knee I have to be even more concerned about my foot position and strength and make sure all the digits move and extend correctly.If the toes are tight, the foot is short, if the foot is short the ankle is tight, if the ankle is tight the knee is unstable, etc., etc., etc.
Very excited to be doing calf work again as well, I can already feel the difference in my standing position, walking and gait work.

and Nick had a field day today, killing his snatch workout and ending with this easy 40 kg set

One Arm Swings
28 kg x5/5
32 kg x5/5
36 kg x5/5

datsit.NICE. Haven't swung the 36 kg one arm in a year or more and it was strong. that's it though I'm tired and want to end on a strong/high note

Nice to NOT have to do volume to feel like the workout was enough. It's all easy 'til it's heavy :)) Ans this didn't feel that heavy. The Bulldog will be swung, and soon.

Reverse grip pushdowns ( black band)
5 x 20
supersetted with floor handstands
5 x 10 second/easy :))

great workout, strong the whole way through with almost no issues. Shoulder behaving very well.

datsit.

Sisu. Never Quit.

Reset

2012-01-19T17:05:00.000-08:00

After reading Tim Anderson and Mike McNiff's two books on bulletproofing the body and pressing the reset button on so basic but oh so vital movement patterns I decide to do these drills, my variations of them of course ,( I have to carefefully tailor everything I do to my own unique asymmetries and imbalances) every day.

I know my stretch routine is a must and must be done 5 out of 7 days but I think this series of cross crawl, marching, trotting and eventually rolling patterns is really going to make a difference in how well, far and easily I can walk and stand.As well as the calf raise progressions from Convict Conditioning 2.

I now believe that my left knee and ankle issues started to emerge when I stopped bodybuilding, started powerlifting and ceased all calf work. I used to train calves HARD and frequently as they were a weak point of mine and weak points get extra attention.So it's back to calf training and I have a LONG way to go.

The great thing about the CC progressions are that I don't need anything but the bodyweight single calf raise to train them. And a super high pain tolerance and threshold for boredome

I also know that doing the 100 ups( marching in Tim and Mikes book) is key for me. Either done stationary or traveling, fast or slow it is vital for me resetting my 'center of balance' and placing my left leg in the proper position right under me.

It's too easy for me to stand with most of the weight on my dominant ,stronger and uninjured right leg and displace my center of balance. This really shows up in my walking gait as my left leg is no longer directly under me.I can't do that when I march in place, much less trot in place. I played with it all morning and it put in the right position immediately. Nice

SO
100 up's stationary
traveling marching 100 steps( some up on toes)
bilateral toe raises flat on ground 30 reps slow and controlled (wow this got some blood in there)
100 ups major( trotting in place)

did this three times this morning.

2pm STONES GYM

One arm kb deadlift
24 kg x4/4
28kg x4/4
32 kg x 4/4
36kg x 4/4
40 kg x 3/3

Really took my time and paid attention to position and intent with these and it made a difference. Taking all the slack out of the body arm and lat and keeping hip square as I pulled. Good.

Barbell Deadlifts( left hand undergrip)
135 x3x2
165 x 3
195 x2
220 x 1 x 6 sets PR

these went great! SO cool to be able to pull with Glenn who has pulled an official 755 in three lift competition~ I know the weights are small but that doesn't matter. we approach it just as if it were 500 plus. Treat your light weights like they are heavy and the heavy weights will feel light :))

This was a recent pr on volume so next week back to 190 or so for singles. really focused on pushing with my left side as I deadlifted so I didn't overload my much stronger right side even more.

I know it's risky but this feels right. my new form is much different than my old competition form and not wearing a belt makes a lot of difference. I never ever pulled without a belt. even 135 I had it on. Not wearing one really makes you connect the upper and lower body into one unit.
When you wear the belt you really put so much focus on the abs that it actually disconnects you as a unit, I think. You can put unnatural load on the abs because the belts support.

Big difference without it and I think much more beneficial. Of course one will sacrifice pounds but what is that anyway? And at what price?

Two Clubbell swipes
single 10 lb swipe 10/10
two 15s x 15
x20
x25
x30
90 reps. this was the best my grip has felt in a long time. I image the deads are helping that.

Rack Walks
20 kg x 100 foot per arm
2 sets per arm

haven't done this with 20 kg in years . not bad at all.and I think having to figure out the rack position on my left side my help clear up my press position as well. Or not :))

Triceps extensions
5 x 20 reps black band

last reps were ugly lol.

Overhead stick stretch

2012-01-18T14:44:00.000-08:00

After a nice 50 minute full body stretchout this morning( legs feel much looser) I made this little video about my overhead stick stretching as per a request.

This method has consistently helped my open my lats, pecs, front delts, biceps and forearms and although it is very simple to do kicks most people's asses very quickly. When I ran my Level 2 Team through this in Hungary last summer they ALL had a very hard time holding the double overhead position for a minute, not to mention the alternating single arm work for 45 seconds each as well.

Camping out in whatever position you can hold is the key to getting results from this type of stretch. Spending 10-15 second and them moving onto the next position before you see a change( an increase in ROM or a better position) is the mistake.

Don't go any deeper into the stretch than you can hold is the real key, as well as constantly working to better all the positions.

For the one arm overhead : lock the elbow,pack the shoulder, pull the arm closer to the ear, and reach back. Rinse and repeat ad nauseum :))

I suggest using a mirror as you do this for the feedback of where you actually are versus where you think you are. I wish I had used a mirror today. My left arm wasn't near as vertical as I thought it was.

Also this morning

100 ups minor
High strides
100 ups major( trotting in place)
calf raise 100 reps
trotting around gym
commando crawling ( thanks Tim!)

legs felt much better after these. this has to become a daily habit.

A strange kind of balance

2012-01-16T16:30:00.000-08:00

It seems in my quest to regain my body and rebalance all ( or at least some) of my asymmetries it seems like I am trying to herd cats. As soon as I get one thing, or side, squared away, something pops out the other.

Like some kind of perverse Jenga game or something. I've been working on rehabbing my right shoulder for what seems an eternity lately( the latest injury was a rotator cuff tear in '03, not counting the original dislocation in 1977!) and it has finally come along! My overhead position on snatches is infinitely better than ever and I've been able to train it, and demonstrate the press with it for the last year plus.

NOW of course that the right side is good the left side has been giving me problems. It hasn't been right ( pun intended) for the last 6 months with SOMETHING sliding out of position in all kinds of weird positions( sleeping at night, side planks, any kind of horizontal pushing but not, up until recently, overhead kb military presses.

The good news is that I have figured out it is my sternal clavical moving around and not the biceps tendon as I thought and I know how to"set" it back into neutral almost instantly.

But I'm tired of fighting it every step of the way in my press workouts and think it might be time to drop that move for awhile. I really hate to do it given that I CAN press well with my right side finally but I think that's the message here.

And I can deadlift again but can't press. So weird.

I once told a friend whose license plate read "Want All" that he COULD have it all. Just not simultaneously :))

Seems the same for me but that is cool. have to heed the signposts and go with the flow :))Life is a wave of unpredictability.Ride it. Adjust. Move on.

It looks like this will end up light/high rep snatch day again :((

here's today presses

one arm swing warmup
16 kg x 5/5/5/5 x 3

Military Press
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5 x2
x 6/6
x 7/7
x 5/5 x 3 sets

my shoulder just wouldn't settle down and I had set it after each set. ack. no fun.
next

Two Hand CB arm casts( "Super Pullovers")
20 lb x 10/10
25 lbs x 10/10
35 lb x 8/8 x 3 sets

these felt very light and strong today

P Bar Handstand
5 sets of 10 second

Easy. nailed them all with no wall touch. nice.

Black band triceps extension
1 set of 45 /outa time :((((

Datsit.
Sisu Never Quit

24 kg Snatch and Swings

2012-01-14T13:23:00.000-08:00

I was worried that I was going to hurt something today because I felt so good going in. Slept well, ate well, stretched out well this morning so I was a bit concerned :))

Good news was that nothing bad happened and the workout went great. Nick was out today so it was just Glenn and me. It's amazing the progress he has made in the 6 short months since he began kb training with me.He hung with me set for set and rep for rep.Amazing.

Stretchout 7-8 am
really focused on legs with the usual suspects
back over ball
rumble roller
brettzell with straight leg
up dog
down dog
sumo squat stretch
straddle splits
side splits both sides
hamstring stretch with straps( toes and ball of foot)
seated straddle stretch to middle and both sides
pike stretch
couch series stretch ( hip and quad/hip flexor)
RKC kneeling hip flexor stretch with toe dorsiflexed
overhead stick stretches

done :))

Warmup:( a balmy 38 deg today in Stone's Ice Cave)
16 kg x 5/5/5/5 x 4 sets

Snatch
16 kg x5/5 x 3 sets
20 kg x5/5 x 2 sets

24 kg x 5/5
x 6/6
x 7/7
x 8/8
x 9/9
x10/10
x5/5 x 3 sets
120 reps
6480 lbs

thank goodness I broke past 108 reps ,lol.

these went great although looking at the video I think my left leg is too wide. With my weird ass left knee finding "center" is not an easy thing.Wider feels better but I have to take more care to set up more evenly.It's way too easy for me to set up on my stronger right leg and have my left leg too far 'left' :))

Anyway the groove felt very solid in all parts, the layback was solid, the rotation of the arm ( need more on my right it seems) helped lock the elbow better, the 'shock absorb' in the hole felt solid and the hip snap high pull worked well too. These were as easy as they've been ever. Nice.

One arm swings
24 kg x 10/10 x 5 sets
100 reps;
5400 lbs

These went very well, Haven't gone "light" in the swing in awhile so it was nice. Could have done more but left feeling fresh. nice.

One arm shield casts
10 lb cb x 10/10
15 lb cb x 10/10 x 2

these were just a finisher. solid workout. time to eat.

Datsit.
Sisu. Never Quit.

Deads and Swipes

2012-01-12T18:09:00.000-08:00

Things have been seriously hectic around here lately and my stretching routine has taken a beating. Now it was my turn to pay for my sins as my left knee was getting tighter than it's been in months and I knew exactly why.No excuses it just is what it is and I also knew exactly what to do to fix it.

Only problem was that I literally didn't have the time and before I knew it it was time to deadlift with Glenn.I did stretch out the toes, feet and calves which did help tremendously but it wasn't the 45-60 minute, relaxing, deep stretchout that is required to REALLY get things opened up to feel 'loose'.

thank goodness my first client cancelled tomorrow so I will get the full stretchout and all will be right with my knee :))

haven't been doing enough 100 "ups" either so I did those two and realized how much I've backslid on these> I need to do the 100 ups minor EVERY DAY. My gait pattern is probably priority one these days.

Two Hand KB Deadlift
32 kg x 5
36 kg x5
40 kg x5
44 kg x5
48 kg x5

these felt very good as a warmup

Barbell Deadlift
135 x3 x2
155 x 3
185 x 2
205 x 1 x 5 sets

these went very well and 135 felt like 135 should feel like ,lol really focused on locking in at the bottom with the lats and pulling IN as well as pushing down. wanted to go heavier but I've gone up three weeks in a row and needed a lower weight. the volume was perfect.

My long term goal is to be able to regularly and easily do 6 sets of 1 with 315. Next year for sure.

Two CB Swipes
10s x 5/5/5/5 warmup

2 15's x 15
x20
x 25
x 30 ( video above)

these are getting much better each week and having a training partner like Glenn makes all the difference. Who you train with can make you stronger or weaker.

Triceps extensions black band
5 sets of 20

I made em but they weren't pretty. triceps are cooked!

Floor handstands
4 sets of 10 seconds

these were very strong.

datsit.
Sisu. Never quit.

" Your press is only as good as your clean"

2012-01-09T16:47:00.000-08:00

SO speaks Pavel and he's right. Nothing like a bottoms up press to teach you that. I had another object lesson in the clean this morning with my love and training partner Tracy :))

Last weeks press workout was a wake up call and today I was hoping would be better. And it was. After I got my clavicle to set back into place. Always is easier to do overhead presses with all the joints in the right part of the sockets :))

One arm swing warmup
16 kg x 5/5/5/5 x 3
bottoms up cleans 16 kg x 5/5

Bottoms up clean and press
16 kg x 3/3
20 kg x 2/2
24kg x 1r/miss left ack!
x miss right, miss left
x 1 right, 1 left Yes!
x 1 right, 1 left

This was tough. Most of the misses were on stability and balance ( which is a different kind of strength) Once I got the left clavicle to really adjust with the band distraction the weights went up no problem.strangely it's sleeping that causes most of the problems. But I got four good max attempts in, and that's the goal.

Bottoms up cleans
28 kg x 3/3
32 kg x2/2
x 2/3

these are some much easier when you can move in and out of the position. when you have to deadstop it to press it, it's a whole 'nother thing

One arm CB arm casts
15 lbs x 10/10
20 lbs x 5/5 x 2 Pr

Nice! these were strong. I've never done these before and it wasn't that bad

Pbar handstand
6 sets of 10 seconds

these were strong.hit 5 of the six with no wall touch. nice.

datsit. Sisu.

Stretch class ideas

2012-01-08T09:16:00.000-08:00

I am thinking about starting a 6 am stretch class in February and just thinking out loud about the basics"

1) foam roll
2) up dog
3) down dog
4) sumo squat stretch
5) brettzell
6) hamstring strap stretch
7) straddle sit
8) kneeling hip flexor stretch
9) overhead stick
10) behind back stick

that worked out nicely to a base set of ten. we'll see how this develops

" A back of iron and legs that never quit"

2012-01-07T15:07:00.000-08:00

This quote from a Russian Army officer that appeared in Pavel's first book "Russian Kettlebell challenge" is what I think most of when I consider what my goal is from my training practice. For years my goal was competition and increasing my performance over my last workout.

It didn't matter if I was too sore to do anything meaningfull between workouts as I long as I bettered my last workout and performed to a new level at the next competition.And then I got old enough that my injuries caught up with me and doing daily tasks, VERY easy simple daily tasks such as walking and picking light things off the floor, turning over in bed and sitting in cars got very hard. And painful.

And the true value of training rang home to me. I need to be able work. To be able to be fit enough to do all that my day requires of me , strongly, and have more in the tank. To move well and NOT be in pain. To be able to have a surplus so that when things get hectic it's not a problem

To have a back of iron and legs that never quit.

Because I have experienced the opposite of both those conditions and they are miserable. Everything sucks and is hard when you are in pain and can't move well. Daily tasks are now herculean and just getting through the day, much less thriving seems an impossibility.

High levels of work capacity are my goal for the rest of my life. To be functionally strong. To be able to move easily and for as long as I want. To pick things up, carry them strongly and place them overhead when needed. To be able to do my job, my practice and my life and not be fatigued or drained from physical pain; whether caused my injury OR bad training.

This is where I am headed and I am very excited. To be able to do a kickass workout and not even feel I did anything an hour later. Much less the next day.

And that's what today was like. recovered easily from Thursday's workout with Glenn and went into snatch work today. Cold though.
8 am
One arm swing warmup:
16 kg x 5/5/5/5 x FOUR sets( 40 degrees in the Cave today:))

Snatch
16 kg x 5/5 x 2
20 kg x 5/5

24 kg x5/5
x6/6
x7/7
x8/8 x 2 rounds
104 reps
5512 lbs

these went great. My technique held up well. Slightly wider stance, slight layback at the top before the descent,internal rotation of the arm/shoulder in the backswing, upper back pull after the hip snap and external rotation into the lockout then a pause. Going slower is really helping me find my groove.
I love/ hate Max Vo2 training but trying to go fast was killing my snatch groove.

One arm swings
28 kg x5/5
32 kg x5/5
x6/6
x 7/7
x 8/8
x9/9
x10/10
90 reps
6570 lbs

this was good but tough too! I so wanted to skip 9's and go right to 10's but I didn't, lol.can't believe that I once did 400 of these in a workout but at least I did it once, lol. Now, 100 reps or so is just fine, especially after snatches. One arms with the 36 kg is coming

Triceps band extensions
40, 30, 20 16+ 1/2 lol.

Doesn't seem like much work when I write it down but it sure was this morning, lol.The good thing was that it was strong and I didn't hurt anything. SO good to be back in the cave with a real crew again. Good old days for sure.

datsit. Sisu

Thursday Deadlifts and swipes with a new partner.

2012-01-05T16:41:00.000-08:00

Glenn joined me for training today and all of a sudden Thursday's workout didn't suck anymore:) Glenn is land Old School Real Deal guy and he brings more to the training table than he takes and that's awesome. He knows what it means to really train and also what it means to be a real training partner.

No education needed he's right there at full speed from the get. Nice.

The hardest part of training with him will be keeping the brakes on him AND on myself as we are both broke pretty badly in the body but the brain still says GO. We have to hold each other back at the same time as we edge forward toward restoring ourselves.

I told him my goal was to train as hard as I could and not feel anything the next day. He understands a little but he'll get it.

Especially since he deadlifted for the first time in ten plus years ago and he has a 755 deadlift in Competition ( 3 lift meet too) to his credit and the pull was his best lift. He did real well today( holding himself back) but we'll see how he feels tomorrow.

Me too :))

Long ass day with lots of demonstrating.

6-7 am client no show so

6o minute full stretchout.

Shoulder has been perfect of late ever since I learned how to get that bicep tendon back in place with the band distaction. SO nice

worked a lot on splits to all three sides plus brettzells, strap hamstriing stretches and foot work.

2 pm
One arm KB deadlift
24kg x3/3
28 jg x3/3
32 kg x3/3
36 kg x3/3
40 kg x 3/3

Barbell Deadlift
135 x 3
155 x3
185 ( woo hoo big ass jump ,lol) x3
205 x 2
220 x 1 x 4 singles.

These felt better than ever. really took my time locking in and getting myself wedged under the bar. Re found my lat connection on the deads again and that made aa big difference. It's been so long and I have used every deadlift style known to man at least 3 times . No joke.

Two clubbell swipes
4 sets of 20 with 15's

these were the strongest I have been in eons on these. Finally the grip wasn't smoked.I was just strong today.

rack walks
16 kg x 100 feet each arm
Spider walks
75 feet x first set
100 feet on second

did each arm in the rack walk then did the spider walks . repeated this twice. not easy but better than I remembered.

Black band triceps extensions
4 sets of 20 fast pace

handstands on floor
4 sets of 10 seconds

these were solid!

datsit. Sisu.

Max effort/Special exercise press day.

2012-01-02T17:21:00.000-08:00

One of the cornerstones of the WSB system is using special "same but different" exercises of a classical lift- say a military press- and going to a maximum lift for 1-3 reps each week. There is no faster way to gain strength than by lifting a maximum weight.

The only problem with this approach is that after 2-4 weeks you, and EVERYONE, will lose strength and go backwards.Louie figured out that if one changed the exercises every 1-3 weeks( depending on how advanced you are). The key is that lift is very close but not exactly the same as the classic lift.

For the KB military press bottoms up presses,military barbell press, dumbell press, waiters( palm ) press, handstand press, etc., etc, can all be used.

The other key is to find the special exercises that actually transfer to making the classic lift better. If you improve your bottoms up press and it doesn't convert into your kb military press than it's not a good special exercise for you.

I haven't been able to even think about doing this type of conversion with the kettlebell as it's been so recent that I've even been able to train instead of just surviving the day and doing rehab.I still can't believe it's true.

But I've hit an impasses just using the kb press to improve the kb press so I thought I would give this a go.
I figure I will do two week on a specific special exercise before switching.

The goal is to do, according to Prilipen's table, between 3 and 6 lifts at 90 % of max and above.Since with kbs there are pretty big jumps this means 3-6 lifts with the same weight will have to suffice.It's tough enough

Warmup
one arm swings
16 kg x 5/5/5/5x 3
cleans
16 kg x5/5 x2

Bottoms up clean and press
16 kg x 5/5
x3/3
20 kg x 2/2
24 kg x 1/1 easy!
x miss right, make left ?
x miss right, make left
x 1/1 finally!
20 kg x 3/3
here is one of the misses

this is a very different groove and my right is different from my left. Once I figured it out it calmed down but I'm not use to missing.
All I can say is that my kbs now have a lot of handprints in chalk on them;))

probably didn't help that I did heavy bottoms up clean on saturday but oh well.

Two hand cb arm casts
20 lbs x 10/10
25 x 8/8
35 x 5/5
x 6/6
x7/7
getting stronger here!

Superset with
Bodyblade laterals
4 sets of 10/10

handstand on p barz
5 sets of 10 seconds, all free stand no wall touch. this is easier on the pbars than the floor( not to touch off the wall first)

HS pushup attempts

just two sets of 1/8-1/4 pushups. mainly worried about the shoulder subluxing as I descend .I have more than enough strength and balance to do the full pushup- just worried about the shoulder moving.especially since it's been so solid of late.

datsit. Sisu

Snatch day at Stones and a new training partner

2011-12-31T14:15:00.000-08:00

What a great way to end the year. Back in the cave with one old friend and one new one and new training partner. Glenn is a client who is now a friend and a training partner and he fits in perfectly at Stones. There is no one I know that is as much a real deal guy as Glenn and that's what really matters to me.

Glenn is a former football player, Marine, Special Forces, SWAT Cop and Elite Level powerlifter! Hard man with high mileage, something I can seriously relate to. He was broke bad when he came to me and kbs are saving his life just like they saved mine and Tracy's. He's had more surgeries than he can count and almost every joint is broke but he has Heart and Spirit and I know he will make me better just being around him. Can't wait to see how his real success story comes out and I'm proud to now be a part of that.

This guy will pass RKC one day and that will be a miracle and one of the best things in his life. I predict it now.

And that's whose voice you hear in the background. I don't just invite anyone to train with me so you know I like and respect thim.Nick stepped up his game as well. What a great workout to finish off an incredible year.

It also was a balmy 40 degrees in the cave this morning . Much much better than last weeks 30!

7-8 am Full stretchout in the living room

8-9:20

one arm swing warmup
16 kg x5/5/5/5 x 3

Snatch
16 kg x5/5 x2
20 kg x5/5

24 kg x 5/5
x6/6
x7/7 x three rounds
108 snatches
5724 lbs

Felt very strong and having nick and glenn both giving me energy really helped. It's said that no good powerlifter ever trains alone and I believe it. The energy of great training partners is trasnformative and increases ones power exponentially.

Form held up great. Wider stance, focus on hip snap, then float the bell, then high pull and punch through. On the descent focus on laying back to keep the bell descending as vertically and as close to my midline as possible, and then internally rotating the arm to allow the elbows to fully lock out. Pause at the top about 19 reps/minute pace.

Felt very strong and safe just not as fast and that's ok.

Bottoms up cleans
16 kg x5/5
20 kg x 5/5
24 kg x3/3
28 kg x 2/2

not bad at all! left side is definitely weaker than right ( mainly grip and lat connection/ strength). But this as I said, was always a solid strong move for me and it's fun to do. Nice to handle heavy weights and feel safe, too.

One arm swings
24 kg x5/5
28 kg x8/8
32 kg x8/8
x 8/8

Nice. Good to focus just on "going up" in weight than having to do 400 reps with the same weight. Strong is Good! RKC Strong!

Nick knocked it out of the park today with his easy Beast swings! And Glenn did his first one arm swings with the 32 kg today- perfect to set a PR the first day in your new gym :))

He's also going to keep me company on Thursday workout for pulls, stones, swipes and carries and spider walks! It will make that weirdo day much better.

Nick kills it with the swings and then moans about his calluses lol. We'll have to talk.

Breakfast with the new crew at 4th Street Bowl Diner ! Perfect way to end the year and start the next.

datsit.Sisu

Deadlift special exercises

2011-12-30T18:38:00.000-08:00

1) conventional deadlift

2) stone deadlift

3) Coan Barbell row( pause on floor)

4) barbell sumo deadlift

5) Two hand or Two KB swing

these would be a good pulling variation scheme

Deadlifts and one arm swipes

2011-12-29T17:17:00.000-08:00

Master Instructor Geoff Neupert dropped by Stones for a visit and a workout today and it was great to talk to him and throw around some ( relatively for me at least) heavy iron. Geoff did pull some real weight but I still got a recent pr.Just like the old days.

One arm KB Deadlifts
24 kg x3/3
28 kg x3/3
32 kg x3/3
36 kg x3/3

Barbell Deadlifts
135 x 3x2
155 x3
175 x 2
205 x 2 ( nice jump there :))
220 x 2 ( the above video)
225 x 2 pr

These were very strong and easy and no doubt having a seriously strong, real deal guy there watching me pull helped, as it always did. Nice to be able to push it a bit and not get stung. Strong feels good. Definitely upped the volume a bit as I turned doubles into triples and did more top end sets as well. Making haste slowly.

One arm swipes
10 lbs x 10/10
15 lbs x10/10 x 4 sets
15 lbs x 20/20

stupidly forgot the second cb at Girya and had to do singles. Definitely easier but it was fine.

Spider walks

Ala Tim Anderson and his Bulletproof system. Geoff showed me these and I love them! Wasn't quite sure how to do them before, or even if I could do them but I could and it was cool. Definitely a way to work my gait pattern basically OUT of gravity. Nice. As Geoff said, developmentally, we crawl before we walk and walk before we run so working the crawl pattern hard makes sense.Especially for me as I try to regain the basic walking and running gait patterns

About five laps of 50 feet. This has serious potential for me.

datsit.Sisu

Three times in a row.

2011-12-26T14:49:00.000-08:00

That was the rule when I was a gymnast. You didn't "own" a trick unless you could do it three times in succession.That was the start of owning it, anyhow.I've been working on my pbar and floor handstands and while still using the wall as a spotter have been trying to use it less and less and just tap off into a free static handstand as many sets as possible

Today I nailed a no touch kick up to handstand four times in a row.NICE! I did have to adjust by pressing down and then back up a bit but even though in some senses that is a 'miss' it also is a huge gain as I haven't been able to do that top 1/4 press without my shoulder moving around and today it didn't! Opens up a lot of potential moves too.

I also realized that the schedule I thought would stay awhile has to be adjusted already. Not the essence but the days themselves.

Tracy and I are going back to pressing again together on Mondays and I"ll snatch on Saturdays with Nick as well as bottoms up cleans and one arm swings. I'll still try to use the WSB KB press routine just another day.

And snatch vo2 is going away again as I had a revelation after last weeks recent pr session: in order for me to go that fast I have to use my tippy bird form and my back doesn't like that.I need to regroove my snatch form again and trying to do that as I try to go fast doesn't work.

It's like trying to learn to sprint AND go as fast as possible in each practice. Doesn't make sense.

Todays snatch workout was killer;

one arm swing
16 kg x 5/5/5/5 x 3

Snatch
16 kg x 5/5
20 kg x 5/5
x6/6
x7/7
x8/8
x9/9
x10/10
24 kg x 5/5 x 3 sets

these were some of the best snatches I have done in, well, perhaps EVER. I changed a lot of things: I opened my stance up wider( 1.5 each side), I layed back a bit on the descent ala Fuglev although no where near as radical( this kept the bell in much closer to my COG and reduced forward pull making it easier to load the hips), I internally rotated my arm in the back swing( this helped me lock out my elbow better as it crossed midline, and I extrnally rotated on the punch through.
I also made sure to shock absorb with the hips in the bottom

WOW> more form adjustments than I've made in eons. But everything felt right and my shoulder knee and back said yes too,although I always have to wait until the next day or two to know for sure.

Two hand arm casts
20 x10/10
25 x10/10
35 x 6/6
x 8/8
x 8/8

These were very strong. Nice.The 35 felt light. Maybe it's the deads:))

Pbar handstands
4 sets of 10 seconds as above. No wall touch on any.
Bodyblade laterals x3x10 each side
Triceps extensions 3 x 40, 30,20

Shoulder bicep tendon still staying in place! WOO freakn Hoo! Nice to have that side of my body back again.

datsit. Sisu.

I also went slow,about 19 reps per minutes

The latest schedule

2011-12-25T17:40:00.000-08:00

Since the New Year is fast approaching and I'm returning back to my cave,my original courage corner it seems fitting that I have a new schedule as well. I want to simplify the routine even more and stop trying to focus so much on doing as much volume as I can on every exercise. I'm always trying to maximize my work capacity but now that I can train strength a bit more I see I can let go of some of the volume on the basic grind exercises.

Doing the bottoms up clean and press and the bottoms up cleans on Saturday made me remember just how strong I was in these movements and how good they felt for me. Time to bring them back.

I've also been talking with Pavel a ot lately about adapting WSB theory to the kettlebell military press and I think I am going to put that into action a bit myself. Saturdays will start as a quasi Max Effort day( or as Pavel says :" same but different") rotating basic exercises and focusing on lifting as heavy as one can for a few sets of 1-3 reps.
Not a volume workout but an intensity one.

Week one and two; Bottoms up Military press short cycle
Week two and three: palm kb press( waiters press)
Week four and five: KB floor press ( one arm)
Week six and seven : KB Military press ( traditonal)
Week eight: double KB press( max reps)

wow, that looks very cool and doable.I was thinking first about one week minicycles but I think I'm weak enough to make progress from a two week cycle as my body works into the real groove of each move. Especially the palm press haven't done that for ages, and I'm not sure i CAN do kb floor press.

But now that I know how to reset the shoulder it should be fine :))

So

SATURDAY

Max effort clean and press
Bottoms up cleans
One Arm Swings
Snatch Holds

Monday
Snatch VO2 rotation
week one 16 kg
week two 20 kg
week three 24 kb for total volume, not time.
Two Hand Clubbell work
Handstands/ superset
Bodyblade laterals

Wednesday
Deadlift max effort( same approach as kb press, vary move each week and work up to easy single)

Alternate for one week each:
Barbell deadlift
Barbell row
Stone lift

Two clubbell swipe Volume
KB carry ( rack or farmers)
Handstand

we'll see if I can recover fast enough to train on wednesday instead of thursday but it would be better for Saturdays heavier loading

Datsit.Sisu

Stones Gym Lives!

2011-12-24T13:51:00.000-08:00

First real training today at Stones Gym, aka my garage, with Nick for a heavy Saturday workout; just like we used to. We started there squatting on saturdays, then when we moved to kettlebells it was heavy snatch and swing day. Saturday was always the center of the training week and I focused on it more than any other training day.
Competitions, as a rule were on Saturdays, so it was easy to make that the most important training day of the week.

It was great training along side Tracy on Saturdays at Girya but it wasn't the same as my courage corner.It was where I worked, not where I got away from work and the world.It felt odd stepping back into the frigid ( 30 deg!!!) strength box today but it felt like home, too.The pace was fast, we had to keep moving or we would freeze.:0)

It wasn't my first workout back there but it was the first with my training partner of over ten years Nick Bruckner so now it's official.Stones Gym lives :))

Wow,that's a long time.

One arm swing warmup
16 kg x 20 x 3 sets

One arm cleans
16 kg x 5/5 x2

Military kb press
16 kg x5/5 x2
20 kg x5/5 x 2
24 kg x 5/5 x 6 sets

the shoulder felt good, just a few clunks and used the distraction band to set things right asap and it held. nice

Bottoms up clean and press, long cycle
16 kg x 5/5
16 kg x 3/3
20 kg x 3/3
x2/2

havent done these in ages! tough but good too. REALLY is the best special exercise for teaching the right way to press overhead. HAD to activate the lat to get the bell overhead. Back in the mix

Bottoms up cleans
16 kg x5/5 x2
20 kg x5/5
24 kg x 3/3
28 kg x 1/1

Nice as well! these also used to be a very strong movement for me, have to keep them in as well. I 've used the 40 kg for singles for these so I know what I'm capable of and it's good.

One arm swings
24 kg x5/5
x 10/10 x 4 sets
28 kg x 10/10

These felt great! finally warming up . and my vision seems clearer in the garage, noticed I had no balance issues at all as I sometimes do at Girya
Snatch holds
16 kg x30 sec ea arm
20 kg x 30 sec
24 kg x 30 sec

these were solid

Unloaded my heavy bells from Girya to Stones and set up the squat rack. It was a good morning.
36 kg
40 kg
44 kg
48 kg

datsit. Sisu and Merry Christmas!

Get er dun

2011-12-22T14:50:00.000-08:00

That was today. Just get something done. Thursday's is always my weirdo workout day; I'm not quite recovered on Wedneday and Thursday is too close to Saturday's heavy day to push it hard.
Plus it's my latest training time and , to be honest, I'm tired .
Especially this time of year when everything's off, people are all over the place and schedule's a mess. Plus the Holidays.

Tough week, but I took my pre warmup hot bath( damn it's cold these days here) and got my butt into the garage.

One arm KB deadlift
24 kg x 3/3
28 kg x3/3
32 kg x3/3
( just to warmup the pulling pattern)

Barbell Deadlift
135 x3
155 x3
175x2
195x1
210x 1 x 2 new pr :))

these went fine but I was just "off" today and didn't have a great mindset other than 'lets get this over with". Sometimes it's magic and other times it's just work.

It was work today and that's fine.It would be easier if I could really figure out the focus of this days' workload anyway.It probably should be swipes and progressing them, and giving the bells, and my arms, a rest between heavy loads

deads were done with left hand under grip and this felt harder today than last week, where it felt very natural.Next week I'll try double over hand again and see how that feels . I just now know that if I use a mixed grip the left hand has to be under to create torque in the correct direction to balance my spine.

Two Clubbell Swipes
2/ 15's x 20 reps x 5 sets
100 total reps

man these are STILL tough. My grip is loading up way faster than I remember. have to look back at my training logs and see how I progressed these before. Still, this was also a recent best. I've done more reps but not more sets of high reps.

Floor handstands
7 sets of 8 seconds

tight and off here too.each set got better though. Definitely a good thing to do after deads and swipes and all that flexion.

time to relax and get on the floor for some more stretching.

datsit.Sisu

Some speed returns , Snatch VO2 60 sets

2011-12-19T16:59:00.000-08:00

I was inspired today to really get my groove back in my snatch vo2 workout after Tracy was telling me how amazed she was at the speed I was able to obtain back in 2008 when we trained max vo2 together in a very serious fashion.

This is the video she was talking about:

I studied the video, very thankful I have a visual recording of what I did, how I did it and how it looked in the past. This is precisely why I tape everything. You never know when you will loose a groove and you never know what little thing it will take to recover it.

One thing I noticed in the video was that I was a serious tippy bird but that's how my lumbar rhythm rolls:my performance tells the real story. If it had been bad teshnik than I wouldn't have been able to move that fast, that easily or that strongly.

Even though the snatch IS a swing, the two techniques for me are very different. I keep forgetting this and try to "swing" my snatch. It works but not like this.

So I put on the same trunks I wore in the old video and hoped they would help.

They did:))

Great workout today and just another reminder of how fast Snatch Vo2 training gets me in shape regardless of how much I hate doing it..I focused on really throwing the bell down and not worrying about bending my knees, they don't bend much on my deadlift either. It's just how I'm built and I'm tired of fighting it and explaining it. Today's result confirms it for me.

The fact that my arms weren't fried from too much volume on Saturday helped a lot too

Snatch V02
15:15
16 kg
30 sets of 6 reps
26 sets of 7 reps
4 sets of 8
394 reps
14,184 !!! nice!

done in alternating sets of 10

Biggest workload in a long time.I would have done 5 sets of 8 at the end but counted wrong. No worries. I was snatching at an 8 and even 9 rep pace the entire time, holding overhead for the full 15 second count

heartate at end was 175-180

Capt America Arm Casts
20 lb cb x 12
25 lb cb x 12
35 lb cb x 8 x 2

Bodyblade laterals 3 x 8
Black band triceps ext 3 x 40,25,15

datsit. Sisu

Press again, high rep snatches and pbar handstands

2011-12-17T13:59:00.000-08:00

It's been 4 months or so that my left bicep tendon has been slipping out of it's notch in the humerus and creating nasty spasms in my levator scap, scalenes, pec major, triceps and rotator cuff. I can get the shoulder to sublux doing almost anything ( sleeping, pushing off the floor, down dog, etc ,etc,) but , until now, haven't figured how to 'get it back in'.

Until now.I tried everything I knew, and I mean everything but nothing would put the shoulder back into neutral.Then I decided to use Kelly Starrets distraction method that he loves for his hips, for the shoulder. He's done a MWOD on using it for the shoulder but I didn't really think it would make the difference.

I was wrong. The shoulder clunked nicely back into place and voila' I could press again and didn't need all the myo fascial release work that I've been doing. Square plumb and neutral and the pain goes away.

So above is the technique I use to get the humerus back into the rear of the socket where it belongs!
Thanks KStar for all your great work.It's changed my life. No joke.

7- 7:45 am full stretchout

7:45- 9 am

Long cycle clean and press
one arm swing warmup : 16 kg x 5/5/5/5 x3

Clean and press
16 kg x5/5
20 kg x 4/4

24 kg x 3/3
x4/4
x 5/5
x 5/5
x5/5
x 5/5

These went VERY well and the few times I had some shoulder movement I just went to the jumpstretch band and distracted the joint and it was peachy in seconds. About freakin time I figured this one out. If I can press it makes things so much nicer.

Snatch

16 kg x 5/5
20 kg x 20/20
x 15/15

ouch. that was not fun. I didn't expect it to be, and to be honest it wasn't that hard BUT it really showed my cardio weak link in that energy system. It will build up quickly and I will be doing 2 x 25/25 with the 20 kg soon and then move up to the 24kg to build that up too.

I'll get the snatch volume on Mondays with snatch vo2

Nick was doing his own thing as usual going heavier rather than going for volume. He bumped up to the 32 kg for his last set and instead of doing his usual 5 rep set he keeps going, and going and going until he hits 20 reps with his right arm!

I know Nick has never snatch more than 10 reps in a row with ANY weight let alone the 32 kg! I figured he was done for sure but he switched hands and kept going. I seriously would have bet my house that he was going to put the bell down after the 20 on his right arm but I would have bet EVERYTHING he couldn't have made another twenty on his left. But he did :))Amazing. Boy is strong for real.

His heart rate will be elevated for days, believe me :))
Well done Brother.

PBar Handstands

5 sets of 10 seconds off Bosu ball. These were very strong

SO the new schedule :

Saturday
Clean and press
Snatch ( 2 sets high reps)
Pbar handstands
Triceps extensions

Monday
Snatch Vo2
Two hand clubbells
Floor handstands
Bodyblade Laterals

Wednesday
One arm swings heavy volume
Deadlifts
2 Clubbell Swipes ( 2 sets max reps)
Floor handstands
Tricep extensions

datsit. Sisu

Deadlifts, swipes and some trotting.

2011-12-15T17:44:00.001-08:00

It's been a good year for Restoring Lost Physical function ,lol. Being able to press again, then press with two arms, then be able to squat down another 15 degrees led to less knee pain and better all around EVERYTHING.

Being able to focus more on how I can move more and better instead of spending countless hours days and weeks on sheer rehab to get to tolerable levels of pain was much better and drained energy incredibly less as well.
Which led to all kinds of other things getting done.

And just when I thought it couldn't get any better I saw this video( http://video.nytimes.com/video/2011/11/02/magazine/100000001149415/the-lost-secret-of-running.html) and being able to walk in place, then run in place then actually trot around like almost running human being!!!

This was crazy. A dream, a miracle.SO I practice my 100 ups every day, at least two or three times, actually, greasing the groove and now can break out into a trot at will

I can't call it running yet but I guarantee I will at some point soon.It will be nice to not to have to dream to actually be able to run again. And I hope the mechanics will translate to my walking gait as well.

But now that Stones Gym is alive and I can train in my own Courage Corner again, the always loaded deadlift bar started talking to me. It's important for my rehab that I can lift things that are at least slightly heavier than what I will have to do in real life.

The heaviest thing you lift will be what becomes what is 'heavy' for you, and I don't want that to always be a five gallon water bottle. Although I will tell you honestly that I am VERY happy when I can change the water with no back pain, and I will be forever grateful to be able to do so.

Even if that's all I can lift.

But today I could lift more and I did.

One Arm Deadift
20 kg x 5/5
24 kg x3/3
28 kg x 3/3
32 kg x 3/3

Barbell deadlift, mixed grip
135x 3
155 x3
175 x 3
195x1
205x1x2!!!

this was amazing and easy. I can't remember the last time I deadlifted anything but a kettlebell but it was around 2004. That's a long time ago and it was singles with 315 and they were hard and hurt. today was easy and pain free.

I used the mixed grip to actually create torque in the correct way I need to counter rotate for my back. It worked out well, although I always have to wait and see what the next day(s) bring.

2 CB Swipes

since it seems my attempts at recreating the volume workouts I did in the past is futile I've decided on swipes and snatches to go for a few high rep sets and call it a day! I would love to be able to do 100 swipes with the 15s and recreate my original snatch test numbers of 25 and 25 with the 24 kg.
This will require just 2-3 hi rep sets and not much else.We'll see how this goes. I just don't have the desire to push for high total rep numbers like I did before.

I'll shoot for quality and less quantity although I still want to keep my swing volume high. we'll see. the main thing is that I keep inspired, motivated and in the gym three days a week with kbs and cbs.

Floor Handstnds

8 sets of 8 seconds

wow these were very hard to get going. took 5 sets before things settled in. All that flexion make upside down extension way tough to get into. It opened up towards the end which is exactly why I did them,

Datsit. Sisu.

Snatch Vo2

2011-12-12T14:57:00.000-08:00

It seems my shoulder strategy is working. After spending considerable time with the lacrosse ball firmly ensconced in my pec minor,and more enjoyably , my teres major, the shoulder released and has been in neutral for the last few days. Nice. No new pec or front delt tension to pull it forward an d out right now and all the snatching has really activated my rotator cuff so it seems I dodged yet another bullet.

I knew I had to dig those out I just didn't want to. Just because I have a high pain tolerance doesn't mean I like it. I do the myo fascial release work because I have to to even come close to being square plumb and neutral not out of some masochistic delight :))

Of course my forearms were totally cooked from all the 24 kg snatching and only one day of downtime to recover. Nice. Plus it was freaking COLD at Girya this morning and that always tightens me up big time.

Perfect prelude to lots of fast snatching right,lol? All that are tension just meant I had to be really perfect with my snatch groove or else they would feel it big time.

6:30-7:30

full stretchout. lots of leg and ab release stretches.

9 am snatch vo2

15;15

warmups with

12 kg x 5/5 x 2

14 kg x5/5 x2

16 kg x 5/5 x 5 sets

x6/6 x 5 sets

x7/7 x 5 sets

x5/5 x 5sets

x6/6 x 5 sets

x7/7 x 5 sets

x5/5 x 5 sets

x 6/6 x 5 sets

x7/7 x 5 sets

x 5/5 x 5 sets

x7/7 x 5 sets

55 sets

20 sets of fives

15 sets of sixes

20sets of sevens

330 reps

11,880 lbs

the hardest part is just tallying these disparate numbers up! definitely felt off today and should have done more sets of just 6 and 7 but my arms were sore and my groove as different than last week,slightly wider stance and sheer over the top hardstyle. felt good but different and it was hard to go faster.

I do like using the fives as warmups and I take up the entire 15 seconds with more overhead holds, which I need as well/

two hand clubbell arm casts

20 x 10/10

25 x8/8 x 2

Shield cast

25 x 8/8 x 3 sets

these felt heavy too. ack. felt rushed too as my body was so stiff and uncooperative.

Floor handstands

5 sets of 10 seconds

these felt great, surprisingly, but I tapped off the wall too:)). I can find my balance right away off the wall but I will need more forearm recovery and muscle release if I want to start doing them free standing.

Also need to use a harder surface too. My mats are just a bit on the "givey' side.

datsit. Sisu

Never Quit

2011-12-10T13:06:00.000-08:00

Just another way of saying Sisu.

I found this very cool shirt on Forged website designed by Navy Seal Vet and Hero Marcus Luttrell and I loved the phrase and the Lone Survivor foundation so I got one. I am forever watching out for anything that will inspire me and keep me motivated to do what I need to do to achieve what I want to achieve a great t shirt that stands for something always helps :)) Whatever works.

Nick is one arm swinging the Bulldog in the background before working up to the Beast. He is becoming quite the Beast himself these days.

Saturday has become 24 kg snatch day for awhile until my bicep tendon behaves. That's just fine as I love the snatch and it's time to get the rep numbers and total reps done up to more reasonable standards:))

The shoulder stayed where it should the entire workout for a change, making me realize this was indeed the right move, exercise selection wise.

The snatch however felt very off, and my balance and groove didn't kick in until the down sets with the 20 kg. I lose my snatch groove crazy fast and the 16 kg done fast is NOT the 24 kg:))

I did have fun focusing on the press again but now it's back to the snatch and swing work;

7-8 am

full stretchout

8-9:15 am Snatch

one arm swing warmup

16 kg x 5/5/5 x 3 sets

Snatch

16 kg x5/5 x 2

20 kg x 5/5 x2

24 kg x 5/5 x 6 sets

20 kg x 10/10 x 2 sets

100 reps the easy way. I wanted to do at least 100 24 kg reps but it wasn't there today. Got to work back up slowly it seems. I played with the corkscrew technique but soon reverted to my Hardstyle form. It felt fine on the shoulder which is the only reason I played with it Monday.

Where my eyes were looking was another story and I felt all over the place. Weird.

One arm swings

24 kg x 5/5

32 kg x 5/5 x 5 sets

wow that looks like so little when I write it but it sure seemed like a lot when I was doing it :)) It' just amazing to me how quickly the ability to do volume dissipates for me if I back off even a little.I can't believe I did 400 one arm swings with the 32 kg just a few years ago. Crazy. I have to focus more

Floor Handstands

8 sets of 10 second

these were off too. I started on the floor with Nick acting as the wall/backstop but could not find the groove so I went to the wall itself and those I nailed.Finally, something. But hey, the shoulder was "in" so I shouldn't complain .

Band tricep kickbacks

I started with extensions but the biceps tendon started making some noises so I switched to these with a reverse grip. No problems

35, 25, 17, 12

datsit.Sisu

Sometimes life get in the way of training

2011-12-07T16:16:00.000-08:00

but you get something done anyway. At least I do. But I've had to modify that idea as I get older so that sometimes it means just one exercise and 30 minutes of work. IN my old world that wouldn't even qualify as a workout worth doing but things are different now.

Now that 30 minute quick and dirty little session seems like a preview of the type of workouts I SHOULD be doing as I get older. But not quite yet

I had only 30 minutes between my last of 7 clients and a seriously important meeting so instead of bailing for tomorrow( when I have another crazy ass meeting as well after work) I decided to just " get er dun" today.

two clubbell swipes

2 10s's x 20 x 2

2 15s x 20 x 5

100 reps

short rest between sets and my forearms pumped up big but this was a good solid workout and my teshnik is coming along very well on these.

Floor Handstands

5 sets of 10 second holds after a tap off.

These were tough for some reason and I never really got comfortable,even though I could hold them for the 10 sec. Never really 'settled' into the bone lock. No problem, I got them in.

Band triceps extensions

3 sets of 20

done

datsit. Sisu

"Everything works but nothing works forever"

2011-12-05T17:22:00.000-08:00

I first heard this from Louie Simmons and it's as true now as when I read it 15 years ago. I applied it to my snatch vo2 workout today as my left bicep tendon woke up cranky and even though I knew the snatches would help getting started was slow as I had very early clients and not great stretchout time before the workout

Internally rotating the arm and or loading it in flexion( which is what happens when my arms crosses midline in a swing, because of my arm carry and arm length) is what irritates it so instead of using over the top hardstyle technique I decided to try a modified corkscrew descent and found it worked very well to keep the shoulder in the socket and the bell closer to me, mitigating forces .

Any port in a storm

Snatch Vo2

16 kg

15;15

6 sets of 5 ( 30)

6 sets of 6 ( 36)

6 sets of 7 ( 42)

6 sets of 5( 30

6 sets of 6( 36)

6 set of 7( 42)

14 sets of 7(98)

50 total sets

314 reps

11304 lbs

surprisingly strong and easy. If my shoulder wasn't wonky I would be killing this now. But this is definitely in the right direction.I took ALL of the 15 second whether or not it involved holding the overhead position in the fives and sixes. the corkscrew is slower for me so the sevens took the whole 15 seconds

Two hand CB arm casts

20lbs x 10 /10

25 lbs x8/8

35 lbs x5/5 x 3 sets

Two hand shield casts

20 lbs x 10/10 x 3 sets

these went well and I needed to put that crusier bell up again. been too long. didn't feel that heavy which is very good.

Bodyblade laterals

3 sets of 10/10

just pre hab

Floor handstands

5 sets of 6-8 seconds holds/ start against wall

these were tougher than expected and my shoulders were cooked.

triceps extensions black band

40, 30 15

datsit.Sisu

Presses and snatch holds

2011-12-03T15:53:00.000-08:00

Woke up with the shoulder feeling really good from Thursday's snatch holds. But as soon as I started pressing ,even with the 16kg the left bicep tendon started moving around and the shoulder was not happy.

This was definitely a sign.A sign that I've peaked out on my pressing and need to re direct towards a higher volume of snatching relative to presses. that makes sense as that as what rehabbed my right shoulder into even being able to press again a few years ago. I got through the press work out but it's reached it's zenith. New protocol coming

7-8 am

full stretchout focusing on legs and hips.

8-9 am

one arm swing warmup

16 kg x 5/5/5 x 4 sets

long cyle clean and press

16 kg x5/5

20 kg x5/5

24 kg x5/5 x 5 sets

these went very easy but I had to hunt around for a left arm position that stabilized the shoulder. Strange as I ended up where I started at weeks ago. It's a moveable feast :))

one arm swings

24 kg x5/5

28 kg x 5/5

x6/6

x7/7

x8/8

x9/9

x10/10

these went strong and well although my left shoulder was still not happy and I had to conciously pack the shoulder to keep it stable.

Snatch Holds

20 kg x 30 sec

x 45 sec

x 60 sec

these were not easy although it felt perfect to do them My shoulder got more stable with every set. the overhead position gotten to via the snatch is somehow much different than that achieve with the press.I'm not sure why but I am definitely sure that it is. The snatch position is much better to stabilize the shoulder for me.

The left arm felt like it's old self and though the right side is better than ever you can see from the video how much tighter is still is.Will work up to the 24kg for time on these as well. I will cycle the weights and the corresponding times each week as well.

PBar handstands from floor

4 sets of 8 seconds

these were hard. almost the same muscles as the snatch holds, which were now very tired. :)) Pretty solid though and all from the floor. Nick spotted to a free hold.

datsit. Sisu

Clubbell swings and PBar handstands

2011-12-01T18:05:00.000-08:00

had to get it in quickly today as the Dentist was right after work, Just a great day :))

My shoulder has really responded well to the snatch holds, amazingly so. When you have the right key the door unlocks easily.

Two Clubbell swings Superset with PBar handstands

10 lb clubs x 20 reps x 2 sets
10 sec handstand on p bars
15 lb club x 15 reps
10 sec handstand
20 lb clubs x 10 reps x 10 sets
10 sets of handstands x 10 seconds

this was harder than I thought it would be,mostly after the 7th set. I used the bosu ball to kick up with but got the last three sets pretty much right to a free handstand without tapping off the wall first. My shoulders were pretty cooked at the end as the pace was fast. I basically did the handstands and swings back to back and then took a minute or so rest.

Haven't really trained clubbell swings but since my shoulder was doing so well this last week I wanted to let it alone and not push it with the 20 lb swipes that were on the schedule. They were very interesting,not as hard as I thought but I did low rep sets. The 20's were tough to hold on to and keep the acceleration up. good work though. I can see how high reps with heavy weight could add up fast.

Ring Supports and snatch holds
8 second holds in a basic ring support supersetted with snatch holds with the 16 kg. First set of holds was 60 seconds long and then the last 4 sets were 45 seconds long.

this was a serious static strength day,lol. the ring supports were easy and strong and the shoulder stayed in the whole time. Snatch holds rock, used the GS well as it hands lower and is more comfy for time :))

datsit.Sisu

24th Anniversary Workout

2011-11-28T17:48:00.001-08:00

Woke up with a tight left bicep tendon and it never really got fixed until about halfway through the snatch workout.

I got some stretching in but I just couldn't get the first rib to move right and so I went into the workout just a bit cautious, to say the least.

I rehabbed the right side ( ironically) using snatch holds as it was all I could for a long time as it was all I could do beside one arm swings and transfers.

Now I have added presses with both one and two arms, clubbell work, handstands on floor and P bars and some ring holds and haven't balanced out the shoulder girdle with enough snatches and holds.

That's what I learned today. Not too hard a lesson but I sure took my time figuring it out. My shoulder has been wonky for months.Of course my right shoulder feels better than ever.:))

One day All parts will fit my body and not hurt. That's the plan, anyway.Until then I will keep playing "whack a mole" as I fix one thing and something else complains. So it goes,

Snatch Vo2

16 kg

15:15

40 sets of 7

280 reps

10,080

Not bad. Especially since the left shoulder was not sitting right for the first 20 sets. The more I held the bell overhead the more my rotator cuff turned on and the pec released. It just took awhile.

The right side felt perfect and I felt I could do 8's easily on that side. I was worried my left arm was going to disconnect if I didn't pay attention. Not the best environment for performance.

The last twenty sets the shoulder felt great, much more stable and solid as the rotators really kicked in.

THis made me realized the next exercisehad to be

Snatch holds

16 kg

x 60 seconds

x45 seconds

x45 seconds

Did these side by side with my bride of 24 years as of today and it was rocking. She played with her version of snatch vo2 doubling( almost ) what I was doing. She's a machine and my Queen. And I could feel the shoulder setting in every set. These were much tougher than they should have been and I have to put them in the mix again.

I might even need to start snatching first on saturdays and press after. we'll see.

Bodyblade laterals Supersetted with Floor Handstands

4 sets of 10/10

5 sets of 10-15 sec handstands

the laterals are hard and my body is now used to Pbar handstands more than floor! My forearms were tight and took awhile to open up

Band rear delts

4 sets of 20, 20, 15 12

These are going in to balance out pec tension too

Band triceps kickbacks, reverse grip

4 sets of 20 blue band

I like the tricep extension while the arm is in external rotation

datsit. Sisu

Double 24 kg press, 36 kg one arm swings

2011-11-26T15:17:00.000-08:00

Really wanted to work on my short cycle presses today . I'm very motivated to push these up so they can transfer to my handstand and handstand pushup work on the parallel bars. SO excited about this new toy of mine :))

But my left bicep tendon and shoulder is still wonky and moves in and out of position way too much so I really didn't know what to expect this morning. I thought I had gotten things squared away well last week but that was single arm work and who knows what today would bring?

7-8 am full stretchout

more focus on overhead stretches to prepare for the double overhead work planned.

8- 9:15

one arm swing warmup

16 kg x 5/5/5/5 x 3

short cycle clean and press

2 16's x 5 x2

2 20 kg x5 x2

2 24 kg x 5 x 7 sets

Found a very solid position that produced NO CLUNKS at all for any of the sets! Nice! I held my hands closer together and higher up than previously and it seemed to work well. At least for today:)) Very strong presses and I seriously thought about going up to the 28s for the last sets but decided to not be greedy :))

One arm swings

24kg x 5/5

28 kg x5/5

32 kg x 5/5

36 kg x5/5 x3 sets

Wanted to do some heavy swings today and secretly had the 36 kg in the back of my mind; but I haven't done one arms with it since April this year, which was the first time ever. I think I was stronger this time :))

The hardest part was my left hand grip! I was seriously worried I was going to drop the damn thing. Not a good sign. I need to stop worrying about volume so much and get my one arm swing strength UP again.NO reason I am not using the 40 and 44 kg bell in one arm swings for at least SOME reps regularly.

PBarz handstands

3 sets with bosu ball to start

3 sets from floor

each set was held 8-10 seconds

used Nick as the backstop. Have to start getting used to not using the wall. Very different. I'm used to overshooting the midline and then recovering. It's way harder to aim to hit the bullseye every time ,lol

Triceps extensions, black band

ouch. pump :)) my tricep size is definitely much improved and I like it alot.

datsit. Sisu

Swipes,PBar handstands, 100 ups.

2011-11-24T13:53:00.000-08:00

I always work Thanksgiving mornings it seems and it never bothers me. It's so quiet outside and the day is usually shorter than normal.

One client cancelled at the last minute so I got to get my workout in early, always good.

6-7 am stretchout

the full deal with lots of splits and overhead work.Using contract/relax on all three sides of splits and I'm seeing much more movement lower again.Adductors are getting stronger too :))

9 am

2 CB swipes

2 10's x 15, 10 10( warming up elbows)

2 15s x 20

x30

x 30 + 10( short grip rest)

x18 ( grip still cooked)

x15

x18 ( getting fresher)

x15

186 reps

Man, I should have just gone from 20 -40 reps! My grip was cooked after the first set of 30 and then the attempt at 40 was too tough. But the more sets I did the better things felt and I also adjusted my technique some( actually leaned over more) and that lightened the load on my grip.

I was planning on 200 reps and could have just 'got them in' but 186 was fine.the left shoulder definitely fatigues much quicker than the right but held up ok.

I was also alternating these sets with

PBar handstands

5 sets of 10 second( kick up on bosu)

and I wasn't sure how that would feel tomorrow so I choose to do a few less reps. no worries. My grip was really loading up and I can't believe I actually did over 100 of these in a row a few years ago! I will get back there too, I know, just not sure when :))

also played around with some attempts at tuck up to handstand on the pbars( not very good) and then went into a bent knee straddle up that actually was ok. Just a few

then

PBar HS 1/4 pushups

5 sets of 4 reps just going down as low as possible before the shoulder started moving around. If the shoulder would hold doing full range pushups would not be a problem.

Running in place

Yes, you read that right. Been playing with the 100 ups technique and it's coming along. I actually ran in place 4 different times for between 10 and 60 seconds! I got it on film but not sure I will post it, it's pretty embarrassing but motivating at the same time. Three years ago I couldn't stand on my left leg alone without my knee collapsing and today I ran in place for almost a minute straight!

That's a freakin' miracle to me.

Triceps extensions

35,25, 17, 12, 12

good pump :))

datsit. Sisu.

what a great year I have SO MUCH to be thankful for . have a great Thanksgiving one and all :))

Rebalancing the shoulder/ snatch practice

2011-11-21T17:05:00.001-08:00

After last weeks shoulder debacle I'm super glad I can one arm swing anything much less snatch but it is nice to be able to do some sets and reps in the snatch again. Schedule snafu had us working out later than normal but it was good as I got a full hour of stretch time in the early AM. I really need to go through the whole routine these days.

The length tension imbalance that occurred last week really drove home the point how important keeping the tension in the external rotators and upper back muscles strong enough to defeat the pec/front delt/bicep internal rotators is. If the tension levels get too out of balance ( especially pecs it seems) the shoulder is just not going to hold it's neutral position.

SO really nailing and holding the overhead snatch position is even more important. As is NOT using a technique in my press that overworks the pecs.

6-7 am Stretchout

The full routine starting with back bends over stability ball and ending with overhead stick stretches.

12 noon

Snatch Practice

14 kg x 10/10

16 kg x5/5 x2

20 kg x5/5

x6/6

x7/7

x8/8

x9/9

x10/10

x5/5

x6/6

x 7/7

x8/8

142 reps

6248 lbs

Left shoulder overhead still didn't feel solid but much better and each set felt much better too

Two Hand Clubbell arm casts

20 lbs x 10/10

25 lbs x 10/10 x 2

Two Hand Shield cast

20 lbs x 10/10 x 2

x 8/8

these were more fatiguing than I recall. It's crazy how the top end of conditioning falls off so quickly . It comes back fast too but just a small break in routine and things can start feeling heavy fast!

Floor Handstands

6 sets of 10 seconds.

Tracy helped spot these so I can wean myself off the wall and get to doing only free handstands. Very strong but SO different than p bars, lol. I'm already spoiled by them

Bodyblade laterals

3 sets of 10/10

these were tough too! a little bit of joint disfunction makes everything surrounding it weaker very fast. But again, just happy I can train my routine at all. It will come back very fast.

datsit. Sisu

24 kg Long cycle clean and press, swings and pbar handstands

2011-11-19T15:06:00.000-08:00

That was fast. I just got my p bars last week and could barely kick up to the handstand using the bosu ball as a mini tramp. Today I got it off the floor! Nice progress for a change. Especially after not being able to bench press my own left arm most of Monday :))

P bar handstands seem so much easier for me than floor handstands as the arm is in a neutral position, as is the wrist and you have much more strength and 'play' front to back trying to balance on the heel of the hand, than you do with the palms flat and fingers straight ahead.

If I can kick to the HS easily than press training is next.How exciting is this? I can imagine a straight arm, straight leg press to HS on these paralletes as well as straddle and piked versions as well?

Why not?

I think I will have better shoulder luck with straight arm presses than with bent arm versions. The bent arm version overloads the biceps more and that usually doesn't make my shoulders happy but we will see.

I can see the need for even more double kb press work in the future.

7-8 am stretchout

the usual with lots of time spent in split( all three sides) as well as overhead stick work

worked the whole hour plus.

8-9:15 am

Long cycle clean and press

16 kg x 5/5 x2

20 kg x 4/4

24 kg x 3/3

x 4/4

x 5/5 x 4 sets

this was GREAT considering I tried and failed to swing a 6 kb bell with my left arm on Monday. Also, Nick had some great coaching ideas about my left arm rack position that I think is really going to work. Definitely puts the upper arm in a much more vertical as well as externally rotated position. We'll see.

Tried it today and had almost no shoulder adjustments during sets after he asked me to try it :)) Nice.We'll also see how it does with double work as well. The clean is a little higher and the arm to the outside of the pec more. I think letting the arm come too far across my chest was creating more internal rotation and pec activation than external and lat activation.

Also, NOT leaning back as I started to these last few weeks as that too was getting too much pec involvement( intention but not functional for me). Using the standard RKC ETK technique.It is very strong in this new vertical position. Right arm feels SO strong and SO easy.

Just happy my arm didn't fall off :))

One arm swings

24 kg x 10/10 x 5 sets

100 reps

easy breazy. again, very happy I didn't feel anything at all.

P barz Handstands

3 sets with bosu ball kickup

3 sets from floor! PR

2 sets Handstand 1/4 pushups. yes, this will get done. Perhaps even stronger than on the floor.

Datsit.Sisu.

Swipes and P Bar handstands

2011-11-17T15:57:00.000-08:00

After Sunday and Mondays shoulder incident the fact that I could train at all today with ZERO pain or shoulder ROM restriction is a freakin' miracle. One to which I am eternally grateful for :))

Still I took it VERY easy in practice today going very ginger to make sure everything was as stable and normal as it appeared.

6-7 am stretchout

client no show so I got paid to stretch. Nice deal.

1 pm

two clubbell swipes

2 10's x 20

x30

x 40

x 60

150 reps

These felt very easy and the shoulder better than ever. so weird. I haven't taken a light swipe workout in awhile so this was a good time for it. Grip was never involved and I felt I could have gone over 100 reps no problem

Floor handstands

5 sets of 10 seconds ( solid count too)

parallel bar handstand

5 sets of 5-10 seconds!!

wow these were so strong and easy. This really brought back memories. P bars was definitely on my top three favorite events ( pommel horse, rings and P bars). MY handstand is feeling SO much like home these days, like it used to when I felt I could do a handstand anywhere, on anything for any length of time I wanted to.

No joke either, I was THAT confident and solid upside down :))

Ring supports

3 sets of 5 seconds

started to feel a bit greedy here and shut it down.

Triceps extensions black band

4 sets of 15-20

SO SO happy to be able to just move without pain again much less train this well today.

datsit. Sisu

Practice

2011-11-15T16:37:00.000-08:00

Woke up tweaked Sunday morning ( left shoulder of all things). VERY tweaked. I'd said my definition of getting old is when you get hurt in your sleep. I must be very old. My Saturday workout gave me no clue at all that I had stepped over any edge.

In fact, just the opposite. MY shoulder felt the most stable it has been in eons with virtually NO adjustments during the press workout, the handstand, hs pushups or L sits.So to have things go so very wrong on Sunday was more than a little shocking.

I thing it was the Power swings. I had dropped all two hand swings 4-6 weeks ago as I felt my shoulder didn't like them.Well, it REALLY didn't like 50 reps with the 32 kg in just over 5 minutes. My body does not like excess tension in certain muscles and since my joints are hanging together with silly putty and string, too much tension in muscles I have trained all my life too hard does not bode well

No sleep at all on Sunday night and LOTS of weird pain. But I knew the shoulder was "out" and once it either moved back or the tension in the offending muscles dropped enough to let it go back it would be back to normal in no time.

But it was not fun at all to not be able to lift your arm at all and have all the surrounding muscles locking up like bear traps.

Thing got better Monday and the constant stretching and mobilizing I could feel the excess tension receding, as well as pain, and ROM was increasing at regular intervals.

One of the great things about kbs is that you can do one arm at a time and even though my left arm wasn't working my right was fine so today was right arm snatch practice.

6-7 am stretchout

the full deal, from back over ball to overhead snatch lunge stretches. I could really feel how the overhead stretches were activating my turned off rotator cuff and this was a good thing.

One arm swings

14 kg x 10 x 3 sets right arm only

one arm snatches

16kg x 10x 5 sets right arm only

20 kg x 5 x 4 sets right arm only

all these were supersetted with light bodyblade laterals to activate supraspinitus. 10 rep sets left arm only

Clubbell swings

2 10's x 15 x 3 sets

2 15s x 10 x 4 sets

these worked great to externally rotate my shoulders ( left side tolerated it fine) and pack the shoulder. good choice.

L sits on P Barz

surprisingly these felt normal

five sets of 5 sec/ very easy

Reverse grip Band triceps kickbacks

4 sets of 15

these also felt good with the hands and arm externally rotated.

Good comeback from the abyss. That was close. No more power swings for awhile.

today I was very happy just to be able move and practice some skills, ANY skills with very little pain. One day ago my shoulder was throbbing just doing nothing and even the simplest skill that involved my arm was agony.it made my realize very quickly that just being able to have the luxury of focusing on practice of my movement and strength skills without being distracted my serious pain and injury is such a blessing and one so easily taken for granted.

I didn't think I was taking anything for granted but the stronger I get the stronger I want to get and I sometimes forget how beautiful just being alive, not in pain and able to move relatively well in the basics of life really is.

This was a serious wake up call. Got it. Check please.

datsit.Sisu.

28 and 32 kg Long cycle c and p/ power swings

2011-11-12T11:38:00.000-08:00

No Nick today so I was solo for the heavy day. No worries, one of the best things about kbs is that you don't need a spot ;)). As usual I didn't know how heavy that would mean as it was a pretty jacked up week training and stress wise.

Rule number one: adjust the training to your real time recovery that day. Workouts written down 6 weeks before that don't take into account two days of no sleep, over work or other issues in everyday life just can't be followed to the letter. Unless one is willing to sacrifice all kinds of other things competitive athletes can that grown adults usually can't.

SO it's adapt and overcome always remembering that after this workout, no matter how good or bad it is, you have to go back to the gym for the next one. Consistency is the key, no one gets "fit" or strong or "in shape" from any one workout.

7-8 am stretchout.

from back over ball, to foam rolling, to brettzels two ways, to LOTS of split work, RKC hip flexors 1 and 2 stretches, high hurdle stretches to straddles and pikes, to up and down dogs( man that's a lot of stretches ,lol) and THEN to overhead stick work it all opened up well. SHoulder was still a bit impinged but some kinesio tape helped that a lot.

8-9:15

warmup

One arm swings 16 kg x 5/5/5/5 x 4 sets

Stacked kb press

Had decided to try doing stacked presses instead of regular c and p as I haven't done them in a long time and used to be strong at them. It went weird

2 10' kgs bells: 3 left 3 right( 20 kg)

10 kg 1 12 kg 3 left 3 right ( 22 kg)

2 12 kgs 3 left 3 right

1 16 kg 1 10 kg 1 left 1 right

1 16 kg 1 12 kg 1 right

stopped it here. holding the two handles together like that started to make my right forearm flexors yell quickly so I shut it down and went to long cycle c and p.It was plenty easy and I could do a lot on it if I spent the time stretching out the forearms enough. I thought 36 would be no problem from the pressing part, but the grip is another issue.

Long cycle c and p

20 kg x 5/5

24 kg x 3/3

28 kg x 2/2 x 4 seets

32 kg x 1/1 x 5 sets

This was a surprise as everything felt good and the shoulder stayed put every set. Still not feeling overly "strong" but technique was good;an unusual combination- usually it's the other way around.

I really like doing singles, it is so much easier to really concentrate on getting EVERYTHING tight and right. When you do rep sets, even triples or fives you always focus on making all the reps first before doing each and every rep perfect. It's natural to do so so it's good to sometimes spend time just doing singles or doubles with weights you can easily do more reps with and really PRACTICE the lift. Not just train for pr's.

Power Swings

24 kg x 10 singles

32 kg x 50 reps in 5:39

this was not easy. I wanted to see how close I could come to getting all 50 in five minutes and did the first set of 8 in 30 seconds and then did sets of 5s as I knew I couldn't maintain the correct bell height( chest level) and power output I wanted doing sets of 8. I held the power and form but didn't make the 5 min cut off.

5 reps took about 19 seconds ( call it 20) so that's 10 reps in 40 seconds and that leaves me 20 sec rest each minute to make the 50 in 5 minutes. That's not as easy as it sounds but at least now I have an idea. it was fun, actually, I love POwer Swings!!

Handstands

Five sets of 10 second holds( strict ten too)

missed doing them Thursday and had to get them in. They were VERY VERY strong and easy

Hungarian Handstand Pushups

5 sets of 4 reps.

these felt great too. and my shoulder stayed in place here as well, another surprise. I can really feel this old groove again.

L Sits on rings

5 sets of 5 secs

these were surprisingly strong and easy

Ring Supports

3 sets of 10 secs. Again, strong, shoulder stable

Black band tri extensions

100 reps in 6 sets , short rests.

nice :))

datsit. Sisu

Swipes, quick and dirty

2011-11-09T17:54:00.000-08:00

Schedule got very jacked today so I got the first half of the workout in, and perhaps I will get the handstands in tomorrow.

I recovered better than expected after being VERY sore from the one day less rest and going fast on snatch vo2. But not enough food yesterday and a serious rush to get the high rep workout in made me realize my soreness has recovered but my endurance had not.

This is what got done

Two CB swing

2 10s x 20, 20 , 15

Two CB swipes

2 10s x 15

x10

2 15s x 20

x 25

x 30

x 30+5

x20

150 total reps. not bad actually.

These started out well as my intention was to do 5 rep jumps from 20 to perhaps 40. This was, in retrospect, just a wee bit ambitious :)), given my lack of full recovery. I was shooting for 35 but the grip gave out so I put the bells down, shook out the pump and finished the last reps. Total rest was probably 20 seconds.

The last two sets of 20 were actually much easier than expected but then web problems at the studio took preference and tomorrow is now handstand day. I need rest more than I need loading so no worries either way.

Snatch VO2 again

2011-11-07T14:01:00.000-08:00

I hate it but it needs to be done. Snatch Vo2 that is.It's the fastest and the safest way for me personally to get in great cardio and strength endurance shape and when I don't do it things don't seem right.

I was snatching TOO much, twice a week, but going down to once every other week( in the last incarnation of my schedule wasn't enough either. SO, once a week, on Monday or Tuesdays will go back to the little 16 kg ball of hell protocol,lol.

I mean, it won't kill me to work with the gymboss ONCE a week, will it? And I can still do powerswings on Saturdays after presses, alternating those with one arm swings; a better combo anyway. This should fit. Just have to make sure I stretch out well Sunday night as I won't be able to before starting training on Mondays.

Snatch Vo2

15;15

16 kg

40 sets of 7

280 reps

10,080 lbs ( I do love how the tonnage adds up )

These were hard. Not yet used to only having one day after Saturdays heavy work,especially with no stretchout. And not having done these for a few weeks really let me know just how much work they actually take.The good news is that condition returns quickly with these as well.

I could also tell how inefficient my form had gotten lately. Just not enough snatch practice and going fast is hard when your form is off. and today 7's seemed fast.

Two Hand Clubbell Arm Cast

20 lbs x 10/10

25 x 8/8

35 x 5/5 x 3 sets

wow, these felt HEAVY!!! Again, haven't done them for awhile and could feel it.

Bodyblade laterals

Someone asked for a video of these so here it is! They seem easy when you look at them being done but not so much when I am doing them. Plus, they are as hard as you want to make them, just add force :))

Reverse grip triceps pushdowns

black band 4 sets of 30-20

datsit. Sisu..

Double 24 kg Long cycle clean and press /PR

2011-11-05T14:17:00.000-07:00

After last weeks short cycle press success and some great handstand/ring workouts this week I wanted to do some more doubles but was not ready for double 32s , yet :)) , nor double 28 kg long cycle so double 24 long cycle was the decision. Turned out great.

7-8 am

full stretchout really working the side splits and straddle sit to open up the groin for the wide stance with long cycle double cleans.

8-9:15am

one arm swing warmup 16 kg x 5/5/5 x 3

double cleans 2 16s for 5 x 2

Long cycle clean and press

2 16s x 5 x 2

2 20s x5

2 24s x 5 x 4 sets

x 6

x 7

x 8 pr

nice! I repeated the set of 8's as the first set I got distracted with some commotion going on in the gym and it was roug

her than I wanted. So I did it again!

Snatches

20kg x5/5

24 kg x 5/5

x6/6

x7/7

x8/8

these felt very weird. I'm not yet used to snatching only once every two weeks and going from super wide double work to narrow stance single bell work threw me off.No worries, it was a big long cycle workout.

Ring supports/ L sits

these went better than expected, considering I just did them on Thursday as well. The last time I did these( before the cert) my shoulder would move around too much and I gave them up for awhile. Now it's holding and I can train this again. How cool! I know my elbows aren't fully locked but I have lots of things to work on in this movement.

Triceps extensions

37, 25, 15 ; triceps death.

done. Off to 4th St Bowl Diner for Breakfast with Nikko :))

datsit. Sisu.

Swipes, handstands, headstands and more.

2011-11-03T16:49:00.000-07:00

Akinori Nakayama, my original gymnastics inspiration and role model.The gymnast I first tried to emulate.

It started off weird. My first client called in sick so I got paid to stretch out this AM. Did the full routine, soup to nuts and felt great afterwards. An hour of focused stretching, on your own at o dark thirty is not easy to do but it sure pays dividends.

Then my 8 am client also was sick so I got to do my afternoon workout first thing as well. I so hate training after work I knew I would have a stronger workout. I had an old friend my my World Gym Days drop in and had to catch up with him as he lives out of town so the workout wasn't as fully focused for the first half as it should have been but it was worth it.

2 clubbell swings

2 10s x 15 x 3 sets

2 15's x 10 x 3 sets( torch swings for the last 3-4 reps)

2 cb swipes

2 10s x 15

2 15s x 15

x 20

x 35

x 25

x 20

135 reps.

Much stronger than last week and the 35 rep sets is a decent workload pr. The total volume is good too. Want to make myself work up IN SETS OF 5 , though, from 20 to 35, instead of taking the big jump. 20, 25, 30 then 35 is MUCH harder than 20 right into 35, lol. One thing at a time.

Handstands

8 sets of solid 10 second handstands. One touch on the wall then free stand. these are feeling VERY strong and I can even make corrections much easier.

Headstands

decided to see if I could still do my headstand and headstand straddle press that I did at the cert 2 weeks ago. no problem ; easy peasy.left shoulder is a little 'sketchy in that position though and moved around too much.

About 3 sets of regular handstands then 3 sets of these straddle presses in sets of 2

Triceps pushdowns black band

about 100 reps in various sets using various hand positions, which I changed during the set as I fatigued( ie. from undergrip to overgrip to elbows up then down into the pushdown. Good pump :))

handstand Pushups

4 sets of 4-5 reps

lol decided to give these a try at the last minute and they were solid About half way down and NO shoulder clunkage as I descended. veery cool.Lots of weight on the outside edge of the heel of the hand.

All the shoulder pressing is paying off. Shoulders are VERY strong again.

Ring Supports

Since THOSE were easy I decided to give THESE a try too and I killed three solid sets of 5 plus seconds with NO shoulder movement here either. Very exciting..

Whole workout took 50 minutes

Datsit. Sisu

Power swings

2011-11-01T16:24:00.000-07:00

I messed up my training appointments this morning and ended up having to train after work.Tracy and I had decided to put snatch vo2 on the shelf for awhile and train the power swing instead.I am going to alternate one arm swings and snatches on Saturdays after press work; I really don't need to snatch twice a week right now and this dead stop swing is really being well received and I need to test some parameters on it for use at the RKC.

I recently stopped doing these as well as ballistic two hand swings just awhile ago as I thought they were giving me too much pec, and teres major tension and making my shoulder less stable so I will have to carefully control volume and make sure to get things opened up immediately after.

I think 50 -100 total reps should be the top,especially for now and especially considering I want to use some heavy weight with these.Perhaps ;))

Power swings

16 kg x5

20 kg x5

24 kgx5

32 kg x 5 x 10 sets

50 reps

The work sets with the 32 kg probably took 10 minutes but I wasn't trying to push pace at all, just go as fast as I could comfortably, from a cardio sense.The low reps were done to AVOID a pump, or lactic acid buildup so I could do a higher volume of reps with no drop in power do to those above factors, or specific muscle ( low back) fatigue.

it wasn't that hard.Now doing these 15:15 style would be very tough,especially with heavy weights, which could be used.

There is much more starting strength and concentric strength focus on the power swing than say eccentric or reversal strength and this will probably help to mitigate muscle soreness and DOMS. DEPENDING on how long the work bout it.

If it's too long and lactic acid builds up it it will get ugly, from a DOMS pov, imo. lol.

Bell speed and consistent height has to be maintained or it's time to end the set. When power per rep drops it should be over.

The two hand swing,especially from the hike pass position, is such a basic, fundamental power movement and this variation makes it so easy to train hard and safely. I always think of it as a ballistic power good morning with a barbell. But this Power swing variation makes it more like a box squat than a good morning. Now that's a nice tool to have in the training box :))

One arm Shield Casts

10 x 10/10 x 2

15 x 10/10 x 3

Black band tricep extension

5 sets from 20-12 fast pace

Bodyblade laterals

10/10 x 3 strict!

these are a killer and the slower you go the harder they are. love them.

the one arm shield casts were a good variation and balance to the two hand swing and opened up the shoulder well.

datsit.Sisu

Channeling Max.Double 28 kg Press for PR

2011-10-29T13:52:00.000-07:00

Shank that is. It was short cycle double bell press day and for some reason I thought the double 28's would be a good choice.I been seeing Max's amazing double Beast clean and press at 182 lbs in my head and used him as my inspiration, motivation and technical ( virtual) adviser.

Watching Max's old school handstand position gave me renewed confidence in the strength and stability of it and further realize just how much the modern handstand's hypermobile upper chest hollow position is just fashion . Nice if you can get into the position but really not necessary for a very strong inverted position on one's hands.

I learned a lot at the bodyweight cert and one thing I got was some confidence, finally, that my upper body strength is actually returning and that I can, once again, train a bit and not just spend time in rehab with one foot on the gas and two on the break.

It's seriously frustrating to constantly be holding back from trying to improve when one's whole life has been devoted to that, but hey , when you're injured the basics are just fine.

But it seems that more than a little of my 'lost physical function' has returned. Nice.

And I did have last week off pressing, although I did a ton of bodyweight pressing work, and I had gone light the week before so why not take it up a notch? I didn't have time to search blog or youtube archives to see if I had ever even cleaned double 28's but I was pretty sure I hadn't. Which meant I've never pressed them.Which meant a real world.real time PR. Nice.

For some odd reason I wasn't worried about it, I just didn't know if I could do one rep or maybe two. I didn't even hope for triples. But that's what I got,lol. Even nicer:))

The old style handstand is much more about total upper body strength with more pecs and triceps in the mix, compared to more shoulder and upper back in the more strict version.

Either way that's how I planned to press today and it was amazingly strong. All the tricep and handstand work paid off.

7-8 am full stretchout

Here's some video of the first part of my stretch routine which I taped friday on request.

it's boring but hey, that's stretching. I flagged on my stretching a few weeks ago and paid the price in some nasty hip tightness. Don 't be lazy!

I"ll put up the rest of my routine in short segments so as not to kill people with boredom. You've been warned.

8 am

one arm swing warmup

16 lg x 10/10+5 trn x 3

Double clean and press( short cycle)

16's x 5 x2

20's x5

24's x 4 ( good sign, these felt light)

28's x 3 x 5 sets!!!! PR!

Wow, this shocked me and they got stronger each set!

One arm swings

24kg x 10/10

28 kg x5/5

x8/8

x10/10

32 kg x 5/5 x2

x10/10

while I'm doing this Nick swings the beast for the first time . easy!

Band triceps extensions

5 x 20-12

I'm totally convinced these are helping Everything for me. shoulder and elbow stability, pressing strength, handstand position and arm size :)) ( hey, that's important)

Ring Supports and bent knee and L sit

4 sets!!!!

Crazy. I just tried these as a lark as we were walking out the door to see if being able to do them at the cert would hold up and they were super easy. Even the L sit! AND my shoulder stayed where it should, even better.

datsit. Sisu

CB swipes and lots more handstand work

2011-10-27T16:41:00.000-07:00

On my way to a pike up to handstand stack at the workshop.
No problems from Tuesdays workout so back to norm for today. That means two cb swipes with the 15's trying to build both density and volume. Also wanted to see whether I could still do a lot of cool tricks I could do at the Bodyweight cert last weekend or was that just a fluke,lol.

Good news is that it was not a fluke and my handstands felt even stronger than ever today. This seems to have turned a corner with my ability to get back into old gymnastics positions not only getting easier but more familiar as well. My body has finally decided not to act as if I had never done these movements and positions before. I can't believe I did so many hollow rockers and pike position moves and my back held up perfectly :))

CB Swing ->Torch swings

2 10's x 10 and 5 x 2

2 15's x 5 and 5 x 2

Swipes

2 10's x 20

2 15's x 15

x 17

x20

x30

x20

I wanted to do another set of 25 and then do the 30 but didn't know if my grip would hold. These are getting far better than before and I am definitely finding my groove and it's easier all the time. I am striving to be as efficient as possible here as I am chasing high rep numbers, not max strength or weight.This is a pretty natural movement for me and I want to be able to break my old pr of 106 continuous reps.

I hate doing high reps in kbs but don't mind them here at all. it's a good break from, and compliment to, my kb work

When I can ladder up to a set of 50, 5 reps at a time, my foundation will be good for a high rep set.

Handstands against wall into free stand

5 sets here and the holds were very solid. 8-12 seconds easy.

Straddled, straight leg press to headstand

5 sets here!!

wow this was a gift from the cert. haven't done headstands for decades and last time I tried a few years ago they were awful . Nice, tried some pike attempts that weren't there yet but they will be. the straddles were solid.

I can also see where this will re teach me how to do a press from headstand to handstand with the optimal arm, head shoulder position.

Triceps extensions black band

supersetted with

Handstand pushups

triceps were 4 x 20.20 15 15

HS pushups were 4 x 4-5 about half way down!!!

Pumping up the triceps first with all the above work really helped a bunch here as I felt very solid and went down farther than ever and my shoulder stayed in ( for the most part :))

Lots of weight on the heel of my hands as I crunched the elbows in on descent.

I used the same one leg bent position Pavel taught me in Hungary.

I don't have to get on a plane again until next April which is AWESOME for my training momentum. I am already really psyched about next years bodyweight training workshop and can't wait to see what I will be able to do by then!

datsit. Sisu

Back to work, snatch day

2011-10-25T16:27:00.000-07:00

The weekend at the first ever RKC Bodyweight seminar/ workshop is over and it far exceeded my own expectations. Things gelled SO well between Pavel , Max and I that dragondoor has already scheduled the next one for next Aug 3-5 at a bigger site and open to everyone, not just RKC's.

I peaked even better than I hoped for and ended up doing things that I seem to only be able to do at certs, lol. Dips, front lever drills, hollow rocker work,L sits on rings as well as all kinds of stability ball party tricks I haven't done in ages were all easy and pain free ( pike up to handstand on two stability balls). Nice.

I learned a ton from Max and Pavel and am even more interested in expanding my bodyweight training. I can't wait to learn Ginastica Naturale from Peter Lakatos, who also took the course and demonstrated to all what an amazing athlete, as well as instructor he is. I got to stretch and move and play and teach for three days straight with an amazing group of RKC athletes, all high level themselves but all getting into their beginners mind to learn something new.

Let's just say that Max Shank is a serious talent and get it out of the way. As an athlete on NUMEROUS fronts, but also as a VERY thoughtful trainer and student of the game with a serious passion for all things athletic and corrective. What an addition to the RKC Team.

But I was cooked this morning and new that the adrenaline shut down was in effect and I was feeling weak and flat and unmotivated.

Stretching out helped get me back into my body( 6-7 am ) but the first few sets of swings reminded me I hadn't trained with a kettlebell for a week. BUT it also pushed the re boot button and reset me back to base one.

I wanted to snatch the 20 kg but not with any interval constraints so snatch vo2 was out, sets and reps with rest were in.

It was an amazing weekend, with RKCs from all over the world in attendance, Hungary, Italy, Sweden and Germany were all ably represented.

snatch

16 kg x 5/5 x2

20 kg x 5/5

x6/6

x7/7

x8/8

x 9/9

x10/10

x8/8

x6/6

x5/5

128 reps

5632 lbs

form felt good although it felt( and looks) like I really shortened my stroke to be more efficient as nothing felt strong. Will get back to my power form next week.

Rif Swings

I called them Power swings but Pavel likes Rif Swings so that be it. We have some pretty big plans for this movement soon and I have some testing to do so I will be playing with this movement more again.

( this was taken last July) This is a serious movement but today was only:

24 kg x 10 x 3 sets

this was hard enough.

CB Two hand swipe

20 lbs x 8/8

x9/9

x 10/10

ouch. I be tired now.

Bodyblade Laterals

3 sets of 8/8

Done

Datsits. Sisu

Snatch Vo2 Taper week

2011-10-18T16:52:00.000-07:00

Teaching at certs are my competitions these days, the time when I have to be rested and ready to perform; even if that performing means standing walking and teaching for 12 hours a day for three days. This weekend's BodyWeight Workshop in MSP with is different, it's going to be HARDER as it's only Pavel Max and me teaching for the full three days!

So even though I needed to keep my condition up with some snatch vo2 today I also knew I needed to back off the volume and intensity a bit and leave a lot in the tank for the weekend

6-7 a,

Full stretchout focused again mainly on leg work, calves, hammies hips splits Right glute was weirdly tight today for no damn good reason other than I have to go on a trip this weekend and didn't have enough to concentrate on it seems :))

What it does tell me is that I've been too lazy with my serious stretch practice and need to get back to it asap. Will be good mental prep for the weekend's emphasis on just bodyweight anyway.

8:30

snatch vo2

15:15

16 kg

40 sets of 7

280 reps

10.080 lbs

these were very easy but my right glute/ham tie in was talking to me so I backed off even more than expected. I was planning on 50 sets but didn't want this to tighten up so 40 it was.

Two Hand arm casts

20 lbs x 10/10 x 2

25 lbs x 10/10 x 2

Handstands

5 sets for 5-10 seconds

definitely not as easy after all those snatches :))

Bodyblade laterals

3 x10/10

datsit, out of time

Sisu

28 kg long cycle PR

2011-10-15T14:44:00.000-07:00

Woke up this morning thinking I was going to do alternating clean and presses with the 24 kg. Keep it light and safe as I have to travel to MSP next Thursday and teach for three very interactive days. But I felt very good today and the 24 was just going to be too light, so the 28 kg it was.

Had a great 60 minute stretchout at 7 am and that was a tell. Got back to doing hurdle step drills with my left leg only with the stick at the squat rack position as well as the overhead snatch position. CAN'T forget these as they are crucial to me for a variety of reasons.

They build my lagging left hip flexor, pattern the left leg gait pattern, pattern a strong hip, ankle dorsi flexion position which helps keep me square.This, as well as stretching in these positions has got to get back into the daily mix.

Also back into the mix was serious left quad stretching which has to go to the top of the que. It sucks to do but pays off big dividends in gait ease and less knee pain.

left shoulder was IN, which was great and I didn't push it at all with over head hangs at all. That helped a lot when it was pressing time

8 AM Long cycle clean and press

warmup

3 sets of 5/5/5 one arm swings and transers

C/P

16 kg x 5/5

20 kg x5/5

24 kg x3/3

28 kg x3/3 x 8 sets PR

I'm too lazy to look back for it but I do think this is an all time pr or ties it. Either way it rocks because it was way easy( could have done 5's), felt light and, most importantly, my left shoulders stayed in place every set and got more stable with each set as well.

One arm swings

24 kg x 10/10 x 10 sets

15 minutes

200 reps

10,600 lbs/nice

this was very good. My need to go heavier than 24 was slaked with the presses so high reps and fast pace was in the mix. This is a very good sign that my condition is getting to a peak, perfect timing. The bell felt light, the rep speed was fast and the power was high. What more could I ask for/ ( that it felt that way with the 40 kg but don't be greedy :))

Triceps extensions ( black band)

20,20, 15, 15

Bench Pistols

grease the groove. A whole bunch throughout the workout.

I realized this week that I dropped pistols from my schedule and decided today to put them back in the mix; BUT only doing bench pistols and doing them grease the groove style. Whenever I was sitting down, either on a bench or a stability ball, I have to get UP from the bench with a left leg pistol! It worked great and I did a lot of concentric followed by a negative pistol and then back up again. This should work very well for really solidifying this move.

datsit. Sisu

Double CB swipes and free handstands.

2011-10-13T16:27:00.000-07:00

Good energy today and I even got to do a full stretchout as my first client overslept and I got paid to stretch. Nice.

Left bicep tendon and shoulder has been behaving so that is a great change from the last couple of months.

One CB torch swing

10 lbs x 5/5

15 lb x 5/5

20 lbs x 5/5

25 lbs x 2/2 pr

15lbs x 5/5

These get tough real real fast. The 15's were very strong and the 20's were much stronger than last week (hence the attempt at 25's) but the 25's,even with a healthy choke up, were TOUGH! especially on the left side. But at least I got some reps in.

Just swinging that club with one arm is no joke.

2 CB Swipes

10's x 10

15's x 10 x 13 sets

x 20 x 1 set ( video)

150 reps.

Nice. This form and groove is coming along very well. Much stronger all the way around. SO cool to get to train this with Tracy too. She did great.

Handstands

8 sets of 5-8 seconds

5 sets Free Hands

this went very well too. the first eight sets were with a one tap touch against the wall and then into a free HS. The last five were free. the first 2 took 2 attempts to get to the hs. The last 3 were all done on first attempts.

This is key. If you can't do it three times in a row without missing you don''t own it. Today I owned it. Hand strength is key and is coming along very well, as well as delt strength, Crucial for a strong HS.

Can't WAIT to go to MSP next week and teach this bodyweight seminar with Pavel and Max. I've seen lots of data on the participants and almost everybody's main interest in the handstand. Perfect :))

Triceps extension, black band

2 sets of 20

datsit. Sisu

24 kg snatch 140 rep workout

2011-10-11T16:13:00.000-07:00

Today was the heavy day in my snatch microcycle progression. First SnatchVo2 with 16 kg, the snatch Vo2 with 20kg then a total volume day with the 24kg. Each workout should ride off the last one and make the next one that much easier.

Seems to be working, today's snatch workout with the 24, which I haven't trained for sets and reps in weeks was easy.

6-7 am full stretchout. Left bicep tendon still continues to slip in and out the groove so finally gave in and just kinesiotaped the pec pec tie in and the brachialis and bicep insertion and voila' it felt stable almost instantly. I don't know why I just didn't do this earlier.it almost always works :))

Stretchout mobs went very well and spent a ton of time on teres major with the pain ball as well as mobilizing first ribs. the rest was on lower body and splits. Doing all my split work on fingertips.

This ONE tip alone has really made the forearm flexors release a lot. the perfect balancer to all my grip work.

8:30 Snatch

one arm swing warmup

16 kg x5/5/5/5 x 3

16 kg x 5/5

x 6/6

x7/7

x8/8

x9/9 ( slight palm tear on this one)

x 10/10 ( video above)

x5/5/ x 5

140 total reps

7560 lbs

The set looked easier and faster than it felt but it was nice to see I can throw the 24 around like I do the 16 . I wanted somewhere between 120 and 150 reps, this was perfect. So cool to train with Tracy at my side as she crushed the 16 kg for volume as well :)) And of course this was after 2 hours of training classes before hand,

Capt America CB Arm casts

20 x10

25 x 10

35 x 8

x10

these were strong but still very hard! SO much grip work it's amazing. Very interesting as the clubs in this move wouldn't seem to have such a high grip requirement but it does.

CB Shield Casts, two hand

20 lbs x10/10

25 x10/10 x 2

easy breezy.

Bodyblade laterals

3 x 10/10

did these VERY deliberately, making sure to take each rep ALL the way to the top and bottom without losing ANY tension at any part of the rep .Man they are tough. but it's such a good shoulder stabilizer.

Datsit. Sisu

Double 24 long cycle and high pulls

2011-10-08T13:31:00.000-07:00

Was definitely not interested in pressing the 32 kg again today so it meant 24's. Since I did single long cycle last week I thought double long cycle clean and press would be a good choice. Double bells are always a tough one for me since my legs are short and I have to take a pretty wide stance to do the swings/clean well.

It's ironic that my best competition squats were done with a super wide stance but now with kb's my stance is pretty narrow and I feel so uncomfortable wide.taking off the suit bottom, belt and not squatting to a box changed more than a few leverages :))

Warmup/stretchout/ mobility was going great til I did some hangs from the TAP bar and felt my bicep tendon slip out in my left shoulder. Now this thing can sublux from doing side planks as I do bodywork on my roller and it's not a big deal except the shoulder is JUST not in the right position and all the accompanying muscles have to spasm up a bit stabilize it and it's instantly tight and I lose ROM.

I know how to knock it out but I haven't figured out how to put it back in just yet. Working on it.

So that meant my presses could be sketchy but many times just doing the moves and alternating sets with overhead stick shrugs resets what I assume is the first/rib/clavicle linkage.

7-8 am: full warmup( splits are really coming along now that I support upper body with rumble rollers to get a more upright torso position as I work the splits. Everything was opening up nicely til the bicep tendon went south.

8-9 Long cycle clean and press/doubles

warmup : one arm swings 16 kg x5/5 + 5 trns x 3 seets

double bell swings 2/16 kgs cx 8 x 2

Long cycle clean and press

16's x 5x2

20's x 5

24's x 5 x 8 sets

We could have easily done ten but we had heavy one arm high pulls to do.

KB High pulls

since we went light with the presses I wanted to amp it up a bit for the one arm swings but was worried my left shoulder wouldn't like the long arm of the swing so I settled on one arm high pulls. It was a good choice as the movement felt solid and strong and actually helped re position things.

24 kg x10/10

28 kg x8/8

32 kg x5/5 x 5 sets

Band dyna band triceps extensions

4 x20

1x 19!!!

so close but felt right triceps ready to lockup on the 19th rep after having to do some serious rest pause( in the fully stretched position of course :)) to get the last 9 reps. The first three sets were positively EASY and I had to work a bit to get the right amount of fatigue for the set by holding the lockout position, really working the stretch and generally squeezing the crap outa my triceps.

Then, tricep death occured, as it always does, suddenly and without warning. The best part is is that with 3 workouts a week I get another chance very soon.

datsit. I have razors to sharpen :))

Sisu.

Light clubs and handstands

2011-10-06T16:42:00.000-07:00

Tuesday's snatch workout kicked my butt a bit and for some reason sleep has been poor the last two days so today's late afternoon clubbell training had to be light and short. Last weeks two clubbell swing a thon had my right SI a bit tight so I figured I would give one arm clubs a go today.

Good time to experiment as I knew volume would be low.

Haven't done one arm swipes in forever so it would be interesting.

1 pm

One arm swipes

10 lbs x10/10 x 2

15 lbs x8/8x2

20 lbs x 5/5

x 10/10

x 8/8

this was good! the movement felt very natural and smooth to me, just as the one arm kb work does as compared to two hand or two kb versions. I guess it's my imbalances helping me out :))

I have never done 20 lb swipes before and they were solid.

The back swing was even shorter and more efficient than the two club version. But, we'll see how everything feels in the AM>

One arm Torch swings

10 lbs x 5/5

15 lb x5/5

20 lb x 5/5 x2

this was pretty amazing as the ROM was so much better and the move so much easier than the last time I did them. Of course the last time I tried I still wasn't able to do kb military presses or really anything overhead but snatch holds for time.

Handstands/wall/ free

ten sets again and this is getting to the point where I believe my HS might actually be back. Pretty soon start adding in stack ups to free hands in the mix and take the volume up a bit. each HS was held for at least 5 seconds free and many much longer.

Black mini band extensions, narrow hand space

30,25,

18, 10

lol, triceps death, they fall off fast. serious pump too; which I have missed.Love to feel like I have some triceps mass again. My favorite muscle in the arm.

Black dyna band reverse grip pushdowns

3 sets of 10.8, 8

finishing touch.

datsit.quick and dirty. but it got did.

Sisu

Snatch Vo2: 60 sets of 7

2011-10-04T15:24:00.000-07:00

It seems like my training cycle for snatches is working. Going to just one day a week of snatching instead of two, and cycling the loads with a 16 kg snatch vo2 workout one week, a 20 kg snatch vo2 workout the next and followed up with a 24 kg snatch workout that focuses just on total volume and not time.

Doing the 20 kg for last weeks workload made the 16 kg feel like, well, a 16 kg( at least what it should feel like :)) My main problem with max vo2 training is not the volume, or the short rest periods or having my heart rate so high it feels my heart is going to jump out of my chest but the speed.

Eight reps per 15 seconds just require so much more 'accuracy' in the movement with NO MISTAKES in form, to keep up that pace.Seven rep sets now just feel like I am almost cruising and could keep up that pace for a lot longer.

SO that's what I did today; kept the pace at 7 per 15 sec and did 60 sets. It's been two plus years since I did 60 sets of max. and it was strong up until the last ten sets, lol.

I actually was snatching at an 8 rep pace after the first ten sets warmed me up but as I wrote about before there is a world of difference between eight rep pace and eight reps per set :))

I actually did some nine rep pace but that just left me more time to rest at the end of the interval in the overhead hold.

6-7 am full stretchout

For a change I actually did the full 60 minutes in stretchout getting everything from toes to nose including my overheads and the overhead in split snatch ( barbell style) position. This is a keeper. ANother global stretch that I love.

Floor splits are coming along very well and found that if I prop the arms up on rumble rollers I get more upright much more easily( which I knew) but also get a better hip flexor loading( which I didn't).

I have been doing all floor split and stretches on fingertips ala Convict Conditioning 2 advice and it is helping my flexor forearm muscles release tension and strengthening the hell out of my extensors. It's also making my fingers seriously gymnastics strong again.

8:30

Snatch Vo2

16 kg

15:15

7 reps per interval

60 sets

420 reps

15,120 !! nice most I've done in ages

Two hand arm casts

20 lbs x10/10

25 lbs x 10/10 x 3 sets

Shield Cast

25 lbs x 8/8 x 3 sets

Bodyblade laterals

3 x8/8

One arm band triceps extensions

4 x 20/20

x 15/15

x10/10 x 2

I like doing these one arm at a time as well

AS always, having my Queen of Swings and KB Snatches train alongside of me is the best. Watching the video it's way cool how synchronized we get in our pace without even trying.Of course tracy was doing double sets with the same rest period but really, would we expect any less? lol Of course not.

datsit.Sisu.

28 kg Long cycle cl/press and 28 kg one arm swings

2011-10-01T12:14:00.000-07:00

It's so nice to sleep well but especially so before my heavy Saturday workouts. Also good before my 28 kg clean and press day. I actually looked back at my last 28 kg workout and saw that I did 6 sets of 2( which was a conservative load) so I knew triples were on the menu.

How many, I didn't know but I 6 sets of 3 sounded good, 6 more total reps than last time, but when done in triples much harder by way more than 6 reps worth. AS always I never really know what's going to happen til I place hands on bell.

That's part of the fun and now, at my place in my training journey a good place to be. I don't HAVE to make any numbers to make sure I get my REAL number at a comp because I don't do that anymore and it's fine.

Actually way more than fine. I don't need that stress anymore. Been there, done that, tore shit up. Now its' time to just build not break. Training not testing.

7-8 am stretchout.

Got caught up with printer issues at the studio and only had time for 40 real minutes and paid most attention to the legs. Right SI was a little weird after all those swipes and rockits ( thanks for jinxing me Ramon! :)) so I started there. Didn't get much overhead stretching or mobilizing done but left shoulder has been feeling normal of late so I wasn't worried.

Plus I FELT strong and my mind was right, the MOST important thing of all.

Clean and press

one arm swing warmup

16 lg x 5/5/5/5 x 3

16 kg c/p x 5/5

20 kg x5/5

24 kg x3/3

28 kg x 3/3 x 6 sets

36 total reps /18 per side

Nick kept bugging me to do 7 sets but I wasn't greedy and 6 was the TOP end of my plan so I stuck with it and finished strong. Like I COULD have done 7 and that was the point. Leave some in the tank for the next workout.

Left shoulder was 90 % perfect( no adjustments) and I was more confident on each set. Right side was VERY strong and easy.

One arm swings

28 kg x 8/8 x 8 sets

x 8/8/8/8 x 1 set

160 reps

these went really well too and I could have easily done sets of 10 but decided this workload was perfect for today. Nice to feel strong and untweaked! I decided to do both of the last sets back to back as much out of laziness than bravado. I knew I had one good effort in me but not sure about two.

It's always harder to put the bells down and pick them up again than to keep going. BUT it was a good rep count anyway.

Black Band Triceps extension

5 sets of 20 GOAL!!!

I've been doing these 3 x a week trying to get all five sets and got it done today, and it was strong too. Hey, when it's a good day it's a good day. I like having triceps again, too :))

Much thanks to Fabio Zonin RKC TL for the great Pure Power t shirt! See you soon man.

datsit. Sisu

Clubbell and handstands. Density work

2011-09-29T16:00:00.000-07:00

I really look forward to clubbell day now. Instead of feeling guilty I'm not doing more kettlebells my arms and shoulders are happy for the break, and the counterbalancing effect the clubbells have on them.

It's a particularly tough day as well as I have to train at the end of a 7 client day and it starts early. Clubs are easier for me to get up for though that kbs and that helps.

Last weeks order worked well so it was the same today

torch swings

swipes

handstands

rockits

triceps

Torch swings

2 10's x 5 + 5 swings x 2 sets

2 15's x 5 x 2 + 5 swings x 2 sets

20's x5 x 3 sets

Wow, these were both much easier and harder at the same time. The lighter sets were much stronger and more stable,as was the first set with the 20's but then the second set got very wonky on my left side grip.Just lost my thumb and the whole thing felt like it would crash. Got it locked down on the third set but it was weird.

Clubs have HUGE and very different grip requirement but it's very good. a weakness and a good solution.

Two clubbell swipes

2 10's x20 x 2

2 15s x 20 x 5

this was great! These finally felt strong again and my groove just kept getting better each set although I don't think I could have done another set of 20. But WAY better than last week.

This is the type of density training I need to do to get back to being able to do 100+ reps in one set again. I have been thinking that my PR in this with this weight was 150 non stop reps but I checked and it's only 110. I did 50 a month or so ago and it was hard but 100 seems doable- 150 did not and was freakin me out how I could have lost SO much in this move.

Turns out I didn't :))

Need to do some one arm work here too and work up to the 25 lber and eventually the 35 lber in the one arm swipe.

Handstands( wall start)

10 sets of 10-15 sec and these were even stronger than last week. Felt I could have stayed up as long as I wanted to! Did few that started without touching the wall and on the others tapped off in just a second but the next level is no wall. Not quite yet but soon.

Rockits / Black mini band extensions

2 15's x 20 x 4 sets

ext x 20 x 4 sets

these went great and I got a second wind that made things cruise. Could have done another set each but it was enough. Leave some for next time.

datsit. Sisu.

20Kg Snatch Vo2

2011-09-27T16:06:00.000-07:00

After last weeks 16 kg , 50 set workout the 20 kg was back on the plate and I knew it would not be easy. I did 20 sets of 5 last time with overhead holds for the rest of the 15 sec and then 5 sets of 6. I had NO idea where my strength or endurance would be today but I slept well and was moving well this morning so I sensed trouble in paradise :))

I was wrong and things went great. I did 20 sets of 5 rep sets and the 9 sets of 6 and finished with a set of 7 just to see what it would feel like. I was fine for one set :))

My heartrate was pretty high even with the low reps. 15 seconds rest is never very much time no matter what the work bout :))

snatch vo2

15:15

20 kg

20 sets of 5

9 sets of 6

1 set of 7

161 reps

7,084 lbs of work

24 kg snatch

3 sets of 5/5

Just needed to touch this. its been awhile. Next week I'll snatch the 24 kg for total volume reps shooting for between 100+ and 200 ( eventual goal) with no time constraints on rest periods.

Week one : 16 kg snatch Vo2

Week two: 20 kg snatch Vo2

Week three: 24 snatch volume work

Week four: repeat cycle

I think this will work for my body and my head.

Capt America Arm cast

25 lbs x 10 x 2

35 lbs x 8 x 4 sets

these were strong today! I love the slide and glide of this arm cast.

Bodyblade laterals

3 set of 10/10

I always can't believe how hard these are! but they are necessary.

triceps extensions

one arms with black mini band doubled

3 sets of 15//15

two arm extension with mini band

3 sets of ?

pushdowns

2 sets of 15

wow. serious serious tricep pump. I remember this. I like this :))

datsit.Sisu

Double presses/ swings

2011-09-24T12:09:00.000-07:00

Time to get back to work on my double presses after figuring out how to keep my left shoulder stable as I pressed by , duh, using the lat correctly. So nice to press and not have my shoulder subluxing every other rep.

7 am stretchout: 60 minutes focusing on overhead work as well as the usual leg stretching.

8 am Short cycle press

16 kg x 5

20 kg x 5

x 3

24 kg x 5 x 8 sets

this was very strong and stable for a change. Made a small technique adjustment as I pressed- REALLY keeping my glutes engaged and the hips just a bit more forward. Much more stable.

One arm swings

24 kg x10/10 x 10 sets

200 reps

Nice! Haven't done this much volume,especially in sets of 20 in forever. Bell swing was very good. Good break after last weeks heavy stuff with the 32 kg.

Band triceps extensions

4 x20

1x10

SO CLOSE, but suffered serious triceps death on the last set. No worries, I'm getting the hypertrophy response I'm after and that's really what counts.

datsit.Sisu.

Clubbells and Handstands

2011-09-22T16:11:00.000-07:00

I already like the way I've changed my Thursday training. A complete day off from KB work with a very different type of loading on my arms, elbows and grip.Clubbells, as difficult as they are, seem much easier to me than Kbs and really traction my already overloaded wrist and elbow flexors.

Since my elbows hyperextend,and you don't get much, if any, joint capsule stabilization when a joint is hyperextended, I always have to keep some tension in the elbow flexors, especially with kb swings. This adds up in a negative way, but the CB swings really work the arms in the exact opposite way providing a great counterbalance of tension and distraction to the joint.

Not to mention the ability to really create super torque in the shoulder and elbow and work the elbow in extension. Much like the KB swing does for the hip extensors. Resistance in the fully extended position.

Hard to come by.

I've been re reading Convict Conditioning 2 lately and can't believe how much incredible, real world, real deal information there is in this book. Presented just the way I like, straight and to the point. Like or not he just throws his truth out there and I couldn't agree more. And his progressions are incredible rational and logical. Simple but DEFINTELY not easy. With VERY definite goals to achieve so you know when to go to the next level.

His take on hand strength and forearm training is completely original and revolutionary( in the fitness world anyway)and one of the core moves he emphasizes is a vertical hang from thick towels or ropes. The grip is used amazingly in long bar hangs but not so much the thumb muscles.They really are in the vertical towel hang and as well in clubbell work

I couldn't really grok why the grip was so taxed from the CB training and now I get it. Again, it is the perfect compliment and counterbalance to all the horizontal grip training I get with KBs

Torch Swings:

heres the 15 lb second set.

I did 20 reps with the tens and then went to these. Rotation and overhead hold felt fine

3 sets of 5-6with an emphasis on holds at the top and packing the shoulders.

20 lb torch swings 3 sets of 5 as well

these were the best I've ever done with the 20's but were very squirrelly at the top of the rep. I always imagine I'm swinging to a handstand on the parallel bars when I practice these

Handstand Holds

10 sets of between 5 and 20 seconds! this was the best handstand workout I've had yet and gives me great hope for the future. I felt like I could hold this as long as I wanted and my hand and finger strength reminded me of the old days. Pretty soon back to no wall starts

This video is of the tenth set and around 24 seconds without touching the wall. Nice.

Clubbell rockits supersets with Band triceps extensions

cb rockits 15 lbs x 20, 20, 15, 10

extensions x 20, 20, 20 , 20

very close to my goal of 5x20 and the rockits felt great in the quads.

great workout, starting an hour early, at 12 instead of 1pm helped as well.

datsit. Sisu

One rep at a time. One set at a time.

2011-09-20T16:02:00.000-07:00

This is what I kept telling myself this morning as I ground through 50 sets of snatch vo2 training with my beautiful training partner who also happens to be my bride of almost 24 years. This was especially true at set 25 and I knew I was not only only half way through, but easy street was over and now I had to step up the pace to 8 reps per 15 seconds.

The first 25 sets were actually not bad at all but speed and strength are two different things. The hardest part of training max vo2 for me is not the total sets but trying to go fast for a long time with little rest between sets. I ain't good at it and I don't like it

But nothing is as efficient for me for getting me into great cardio AND muscle endurance condition. Plus it teaches me to stand and deliver. To hold my ground and deal with it. To endure. Sisu.

When my speed goes it is really tough to keep the pace without breaking form, hence the mantra " one rep at a time, one set at a time"

It reminds me of when I trained for bike racing and had big hills to climb. You could never look towards the top as you were climbing, just at your wheel and the ground before you. A thousand miles one pedal stroke at a time. that's all you had to do. the next one.

I decided not to worry if I didn't make the 15 sec cutoff as my lungs were ok, just the ability to move the body and the bell very fast was hurting. But I didn't need to :))

I switched bells three times as the dripping sweat was making the grip tough and I didn't need anything else in my way.

I switched techniques towards the end( last 10 sets) going to "pop, pull, punch" instead of my normal swing snatch technique as those muscles were running out of speed and the hip snap high pull muscles were fresh.

That worked great.

Heartrate was in the 180's. perfect.

7 am stretchout was solid too, and lots of splits, overhead snatch receiving position stretches and standing lunges were in with the usual suspects. I need a serious 85 minutes stretchout,lol. Makes a huge difference.

snatch vo2

15:15

16 kg

25 sets of 7( 175)

25 sets of 8(200)

375 snatches ( !)

13,500 lbs

Tracy of course killed it doing one arm swings with the 16 kg for her third workout of the (early) morning_ after 500 snatches, 500 one arm swings with the 12 kg and then, with me, 500 one arm swings with the 16!

Two hand arm casts

20 lbs x 10/10

25 lbs x 10/10 x 2

Two hand shield casts

25 lbs x 6/6 x 3 sets

Bodyblade laterals

3x10/10

wow I was toast after all those snatches and didn't go near the 35 lb cruiser bell,lol.

Put a fork in me I was done. No band extensions today, ran out of time and energy

datsit.Sisu

24 kg clean and press pr

2011-09-17T13:23:00.000-07:00

I've been spending more and more time pressing the 28kg as I've wanted that to be my "floor" as far as week in and week out pressing weight. But if one goes too heavy too often it's easy to lose the groove as you "fight" to make the heavier weight feel light enough to really focus and concentrate( practice anyone?) on every aspect of the lift.

I can do that with the 24 kg and it was the perfect day to do so after the last few weeks of heavy pressing. I still wanted to get the work in so I decided on a 5/5-10/10 rep ladder. I've done it before, well almost, as I skipped 9/9 and just went to 10/10 as I didn't think I could do both sets.

I was thinking about doing the same thing today but Nick kept me honest and the tape above is the last set of 10/10= 90 total presses with the 24 kg! A real life PR. I'll take it.

7 am stretchout

LOTS of focus on leg mobs and stretches as the shoulder is finally( and the first rib) back in place and feeling normal. Felt very loose this morning and splits actually felt like they are making progress! No issues from all the swipes and CB swings from Thursday.

Long cycle clean and press

16kg x 5/5

20 kg x 3/3

24 kg x5/5

x6/6

x7/7

x8/8

x9/9

x10/10

90 total presses

Made a specific change in technique on the left arm which really helped stabilize the shoulder. instead of just activating the lat on the setup and then forgetting about it, I conciously flexed it, then flexed it again as the bell went overhead,helping keep the shoulder in the socket as the bell finished. Again, it's so easy to forget the little pieces that make the whole work correctly.

One arm swings

24 kg x8/8

28 kg x8/8

32 kg x8/8 x 3

48 measely reps but it's a start. After working with so many people lately teaching them to swing, I have much more respect for just how hard heavy one arms are, and how strong I am ( was) at them! I have to practice more and get my numbers up. I think this change in schedule will work. Also going to do clubbells on thursdays now and leave two hand alone for awhile. It's a better balance.

Tact Pullups

3x5

solid, first time for fives in awhile. all throat above bar.

Band tri extensions

20, 20 , 15, 10

lol, triceps death. love it

datsit. Sisu.

Clubbell workout

2011-09-15T15:57:00.000-07:00

Decided to mix things up a bit today after realizing the two hand swing is aggravating my left shoulder a bit tightening up my pecs, teres major and lat and just play with my clubbells a bit.It's certainly not my once a week swing workout that's doing it but all the demos of two hands I've been doing lately with new clients.

I haven't been doing enough basic clubbell swings, which really strengthens the shoulder IN external rotation as well developing the strength TO externally rotate under load and today was a good day to reverse that.

1 pm

two clubbell swings

10's x 20 x 2 sets

15's x20's x 2 sets

20's x 10's x 2 sets

these were,as they always are, harder than expected but such great work and such a great counterbalance and compliment to the kettlebell swing.Pretty much exactly the opposite.Surprisingly hard on my grip as I always find. Just not in shape for these.

Swipes

10's x 20 x 2

15's x 10

x 12

x 14

x 16

x 18

x 20 ( shown in video above)

Again these were surprisingly tough on the grip, have to work them back into the rotation on a more regular basis.But it is an inherently strong and natural movement for me.

One arm shield cast

10 lbs x 10/10 x 2

15 lbs x 10/10 x 3

left side was really wonky. Not stable enough in the one arm static hold position.

Handstands

10 sets of 5-8 second holds. Strong again, like last week but not AS strong.It is starting to feel like my old handstand where I could do anywhere, anytime for any length of time, lol.

Band triceps extensions

black band x 20

x 15

x 13

x 10

LOL! these kicked my ass! After the swipes, handstands and the extensions on Sat there was little left in the tri's .Perfect. Grow, they will :))

Bench pistols( left leg only)

4 sets of 4

These too, were surprisingly strong again as they were last week. I didn't do the right side as I need to let the left catch up quite a bit and I could feel what all the extra work on my right side did last week: took me TOO far out of balance.

But this week, unlike last, I remembered to keep the weight on the big toe/ball of the foot) in the descent( thanks Geoff!) and it really makes a difference. Held on a bit with right arm but I can see where I will be doing free bench pistols for reps soon and that will be a great day!

datsit.Sisu.

20 kg Snatch Vo2 and 35 Lb 2 Hand CB swipes

2011-09-13T16:28:00.000-07:00

This week was scheduled as a back off week as I hit my goal number of 50 sets in the snatch vo2 last week.But the question was, HOW to back off? I could have just done 40 sets of 7 and be done with it, easy for sure, but I wasn't really in the mood to go fast at all so I thought about doing some heavier snatches instead.

I've done 80 sets of 8 with the 16 kg but I've never even played with the 20 kg in this protocol. Never thought I was ready for it.

But today I didn't care :)) I figured sets of 5 with a overhead hold for the remaining time on the 15 sec clock would be doable and much more accessible mentally.

6 am Stretchout:

This went very well with most accent on leg work, especially three sided splits and half kneeling stretches and standing lunge stretches. Shoulder was still wonky but going on the right direction and I know the extra overhead stretching I've been doing is helping. Stretching ain't easy and it isn't much fun but it HAS to be done.

At least for me.

8:30 am

Snatch vo2

15:15

20 kg x 20 sets of 5 with overhead hold at end

6 sets of 6 with overhead hold.

112 reps

4928 lbs

this was very interesting. It wasn't hard cardiovascularly or strength wise, just what I wanted. But it was tough in it's own way.I think I am going to turn tuesdays into snatch day and alternate the weights and loads, from 16 kg to 24 kg and go back to one arm swings after clean and press on Saturdays.

Right now I'm snatching two days a week and not doing any one arm swings of note at all. This will be a good change. Probably do Max vo2 with the 16 and 20 kg and just go for total volume of reps and sets with the 24 kg every 2nd week (i.e wk1 16 kg max, wk 2 24 kg for reps, wk 3 20 kg max, wk 4 24 kg etc)

Two hand CB swipes

20 lbs x 10/10

25 lbs x 8/8

35 lbs x 5/5

x 5/5

these were tough! the load on the grip is amazing, even on the long arm! haven't done them in awhile and they were a perfect change. As Pavel says, a "change is as good as a rest".

Agreed

Bodyblade laterals

3 x 10/10

man these are getting harder not easier,lol! each set of 10 per arm takes 80 seconds and that's a long time under tension. But they are crucial for my shoulder stability I'm convinced and they are easier on the joints.

Band triceps extensions

3 sets of 20

1 set of 10

dead. these killed the tri's perfectly . a bit closer to my goal of 5x20

datsit.Sisu

32 kg Long cycle press and 24 kg snatch

2011-09-10T12:43:00.000-07:00

After last weeks strong 28 kg presses I knew I was ready to take the 32 kg out for a ride, even though my left shoulder has still been going in and out of neutral and pissing me off. I pain ball it, or overhead stretch it or stick shrug it and it settles down but just a little too much internal rotation and it's talking to me again.

Got in early, slept well, felt good and got a great full body stretchout before training.Surprisingly the workout was good lol.

One arm swing warmup

16 kg x 15 x 3 sets

One arm clean warmup

16 kg x5/5 x2

Long Cycle Clean and press

16 kg x5/5

20kg x 3/3

24 kg x2/2

28kg x1/1 ( when I feel strong I always do less warmups- I felt strong- I wanted to get to the 32)

32 kg x 2/2 x 4 sets

These went well. The video above is the second set. My shoulder was moving around a bit on each rep and I couldn't figure out why until the third set when I realized I was using my lat to get set but then didn't KEEP it on as I pressed.

I just went mentally to pushing the bell and the lat wasn't keeping the shoulder head down in the socket.

Once I figured that out the forth set was perfect- NO adjustments or instability at all. 'Bout time :((

Not sure how many total reps I've done in recent workouts with the 32 kg ( I should know this BEFORE each workout) but this has to be close. I'll check later.

Snatches

24 kg x5/5

x 6/6

x 7/7

x8/8

x9/9

x10/10

these felt great and I need to get my snatch reps up as well as my total number of reps per workout. Hands were perfect and so nice to see my right shoulder is coming along so well. Just wish that my left would cooperate as well :))

Pullups

5 sets of 4 with 5 scap pullups at the end of each set/ plus a 5 sec hang.

these are flying up. Really focused on maintaining a strong hollow position throughout each rep

Band tricep extension ( black band)

20 reps

15 reps

12 reps

10 reps

lol, talked about deja vu! brought back my bodybuilding days very quickly-especially as my triceps went deep into fatigue very fast! I was planning on 100 reps- 5 sets of 20 but my tri's had different ideas. This is a great exercise for my tri's and my shoulders don't mind it at all so it's here to stay. First goal is 5 x 20.

Datsit. Sisu.

32 kg two hand swings and the Prodigal Son

2011-09-08T16:18:00.000-07:00

Mikey playing on the ropes in 2006 Muscle Beach

I was still sore in the forearms and shoulders from Tuesdays snatch Vo2 workout and I want to press the 32 kg on Saturday so I re thought using the Beast today for my swing workout. Thursdays are always among my toughest workouts as I have to train alone and at the ass end of the day on an empty stomach so I never think in terms of volume but intensity and quality instead.

But had a very pleasant surprise today as my dear friend, who is literally like another son to me, Michael Castrogiovanni, was in town today from his world travels ( for just a few days before he heads off to India next week :)) and wanted to train with me. How cool!

Mike is a serious mutant in many, many ways( pretty much anything physical he sets his mind to) and I knew he was just back from Wilderness school and would be in some serious hard shape. And he was:)) Mike is the guy that brought Pavel and me together, talked me into getting my RKC, trained me for it and has always believed in me as much as anyone ever has.

I taught him how to lift traditional weights when he was just a 14 year wrestler at my gym in in his hometown of Campbell and then the Way of the Kettlebell back in 2003 when he had just graduated college. He of course took to it like a duck to water . The story is documented in Pavel's classic book Enter the Kettlebell.

He wanted to do my workout, which meant he wanted an easy day ( for him ,lol) and we started with two hand swings

Two Hand swings

24 kg x10

24 kg x5

28kg x10

32 kg x 10,12,14,16,18, 20

and easy 90 reps for Mikey but a seriously nice workout for me, I haven't been above ten reps in two hand swing with any weight let alone the 32kg and it was a breeze. Good power all the way, It was a good sign.

Supersetted with Pistols

6 sets of 4 reps on the right leg and the same but Bench Pistols for the left leg. This was mike's idea although I had been planning on doing one legged squats off a box for the left leg but this was a better idea. Surprisingly I could actually do them on my left leg, an amazing thing!

With my right side I used Mike a spot and actually was going rock bottom with just a two finger spot. I went so deep with more of my own bodyweight than ever that I cramped my right VMO! Crazy.

When I started training for the cert with Mike back in 2005 I could barely get out of a chair with two legs and using my arms my knee and back were so jacked.now bench pistols with that leg. The body can heal, we can always get stronger. Always. It just might be more slow than we want but to me it's only about direction, about trendline, not speed.

Soon. VERY soon, I will be able to do a full, bodyweight pistol on my right leg and then started strengthening it with progressive weights.Soon as well I will be able to do a body weight pistol on my left leg to at least parallel and THAT will be one serious miracle. :))

Those with healthy joints who do not maximize the potential of their body to at least SOME degree are so crazy! They have no idea of the gift they have been given that they are squandering! I would KILL to have functional knees and shoulders again.

But I will take getting better to whatever degree I get to. That will suffice. I remember where I was. I won't forget that.

Handstands

8 sets of ten second holds!!!!

Mike was doing them freestyle but I used to wall to kick up to but then found I was totally locked into the groove and could hold them effortlessly! I could even look between my arms and stay completely stable! I felt light upside down for the first time in forever and it was very very cool. A good omen for the body weight workshop coming up.

Clubbell swipes

2 10 lbs x10

2 15 lbs x 10 x 5 sets

haven't done these in awhile and they felt light. Mike showed me his latest crazy ass clubbell work with two arm mills in both directions and some amazing cb juggling! Not for me but great to see it done.

Datsit.Sisu.

Snatch Vo2 50 sets

2011-09-06T16:47:00.000-07:00

It's been a long time since I've been in this territory. And true to form training max vo2 with snatches increases my cardio ability faster than anything else I've done with a kettlebell,possibly anything in general.

It seems I can take big jumps in total volume of sets AND reps for quite awhile with this protocol. It also helps, a lot, that my snatch form has been very very consistent and my body has behaved as well, not getting too wonky or imbalanced.

It's tough to go fast it you're even a little bit concerned about tearing a hamstring off the bone :)) But that's no longer the case it seems so my speed and efficiency is definitely up and that feels great too.

With my 7 rep sets I was finishing in 12 seconds and held the weight for the last 3 seconds. Even when I went to 8's I still had just over 1 second left in the interval. That's not bad for me at all. I've been ramping up from 30 sets a few months ago to today's 50 sets. This was the original goal of the original Snatch Vo2 protocol when it came out in 2007.

Then it got ramped up to 80 sets but I am fine with 50. At least until I can do all of them with8 rep sets. Soon.

Just as I did when I progressed from 30 sets of 7 to 80 sets of 8 last time I am working forwards and backwards at the same time, Forwards in that I am upping the total number of sets I do each workout for at least 3-4 weeks before backing off and rebuilding.

But backwards at the same time as I increase the number of 8 rep sets progressively downward, starting the the last 5 sets then getting to todays 20 sets. Next time I will still only do 50 total sets but will do 25 sets of 8 instead.

Once I work it down to 10 sets only of 7's I will jump to all 8 rep sets. Once I own that I will progressive it forward again up to 60 sets of 8 and that will be plenty.

Training with Tracy makes this possible as it's just too miserable to do by oneself unless you have a gun to your head. Tracy did her workout today alternating the 14 kg and the 16kg and I have to not get too upset as I remember she did 50+ sets of 8 with the 16kg not too long ago.

Kettlebell swing and snatch Maestro!

6 am

Full stretchout

8:30

snatch vo2

16 kg

15:15

30 sets of 7 ( 210)

20 sets of 8 (160)

370 total reps

13,320 lbs work ( now that's a great number!)

heart rate was up towards low 190's at the end and didn't come down for more than a few minutes. this kicked my butt!

Capt America Sliding arm casts

20 lbs x 10

25 lbs x 10

35 lbs x 8 x 3 sets

nice to get back to the big CB again.

Bodyblade laterals

3 sets of 10,8,6

wow these were tough today

Band Triceps extensions

3 x 20 with black band

Nice! I really need to get the triceps cooking again but everything I do ( pushups, dips, ring extensions) really jack up the shoulders. This seemed to work very well and really got the long head which is the key tricep muscle.

Datsit. Sisu

Hardcore Hardstyle Inspiration/Hungarian Style.

2011-09-04T07:07:00.001-07:00

Inspiration is the Mother of Motivation which is the essence of action. THIS gets me inspired!

28 kg Long cycle clean and press 6x2

2011-09-03T12:46:00.000-07:00

Seems like I haven't done single arm long cycle clean and presses heavy in forever so it's time to up the weight a bit. In keeping with my fondness for mutliple sets of low(er) reps in presses, and not knowing how my still funky left bicep tendon would behave I settle on sets of 2 reps with the 28.

Got a solid 60 min stretchout in today at 7 and that always helps.Lots of focus on releasing all the known suspects in biceps impingment such as pec minor and major, lats and teres major and the arm elbow flexors, that, in me at least seem to always make their way up the spider web of fascia and pull too hard on my shoulder capsule, taking it out of neutral and intro impingement

Getting to open up isn't the issue, it's keeping it in and sleeping on it doesn't help although I consciously try not too, most of the time I'm not conscious :)) and end on it too much. More overhead stretching and really getting the pain ball in the pec major,pronator teres, supinator and brachioradialis.

Lots of shoulder band distaction ala Kstar which helped, once I found the correct angle.then my normal stretchout routine, starting with back bends and ending in snatch grip lunge stretches.

Warmup

one arm swings

16 kg x5/5 + 5 transfers x 3 sets

Clean and press lc

16 kg x5/5

20 kg x 4/4

24 kg x3/3

28 kg x2/2 x 6 sets

these felt surprisingly light even on my left shoulder. No clunking in the rack position, as has been the case. So weird, for years it was my right shoulder giving me impingement pain.Once I go that cleared up the left side started talking to me! It's like I'm chasing the pain out of my body and it keeps running to a new place to hide til I find it again and it runs away again.

Soon I will chase it entirely out of my body and be square plump and neutral all day long.

Snatch

20 kg x5/5

24 kg x8/8

x 7/7

x6/6

x5/5

Just 52 reps with the 24 but it felt light and moved well. Will bump that up significantly next week. Into the high eighties or low hundreds. Felt strong this morning just cautious.

Pullups

5 sets of 4 with 5-8 sec of scap retractions at the end of each set.

these felt solid too and my collarbone was almost to the bar! I just leapt up on each rep to my utter amazement.Haven't done these in weeks and almost immediately after finishing the workout my left shoulder felt more solid that ever! crazy freakin' body of mine. It's such a puzzle.

Everything works but nothing works forever.

Datsit. Sisu

44 kg Power swings

2011-09-01T16:23:00.000-07:00

Today was a tough one. Seven clients in a row and no Tracy teaching her class during my training time to spur me on. It's always tougher to train by oneself;especially at the end of a long workday but that is truly what separates those who have and will continue to make progress in their practice and those who won't. You HAVE to be able to train by yourself because even if you have great training partners now, there will be a time when you won't

Or they won't show up.The key to getting these workouts done is not asking yourself how you feel or if you feel like training, or whether this will be a good workout or not. You will never know until you are knee deep into it, training partners or not and it doesn't matter.

All that matters is that the workout is on the schedule and it's time to saddle up and do your best for that day. That's all we can ever do anyway so don't even think about it; Just Do It( props to Nike for that one)

Didn't have enough time this AM for a stretchout so eeked it out during the work day which is better than nothing but not really good either. I'll have to finish it up tonite.

Power swings

24 kg x10

28 kg x7

32 kg x7

36 kg x5

40 kg x 5

44 kg x5x5

these were hard but good. Just what I needed for a tough day: heavy weight and low reps. Something to make me concentrate but didn't depend on energy and endurance I had already spent.

I really love this movement and it's a great fallback position when I'm fatigued because it's so safe as well.Hard but safe.

Pistols

five sets of 4 each leg, alternated with the power swings after I got to the 46 kg. My left knee was stiff than last week and I think it's because I didn't really get the quad opened up this morning. It was by the end.

Handstand holds and partial pushups

back to using the double straight leg position against the wall and these very very light and strong. the pushups were good but my left shoulders started moving around too much when I desended lower than a 1/4 pushup so I stopped there.

Five total sets here.

Datsit , quick and dirty. about 35 minutes

Sisu

Snatch Vo2/ 45 sets

2011-08-30T16:19:00.000-07:00

Got lots of sleep, good food and had an easy morning start so I knew this workout would be tough- and it was, lol. While almost back to US normal in terms of my daily routines the adrenaline pour off that occurred during my trip will take more than a few days to return my energy systems to full normal so I was a bit less than excited today about doing 45 sets of max.

And by set twelve I was wondering what I had gotten myself into. I had no excuses,my body didn't hurt, I had had a great stretchout earlier but my motivation to suffer wasn't very high so it was a slog.

Of course I manned up and got it done but it tweren't no fun, ;not at all and if Tracy hadn't been there cranking through her third workout of the morning I would have slacked off big time. But she was so I didn't.

Form felt good, speed was solid and I started out doing sevens at a nine rep pace, holding the overhead position for a 2-3 seconds at the end. Did this for 30 sets then moved onto eight rep sets and still having time to hold the overhead for a second before the damn gym boss went off :))

heart rate was 180 plus the last 15 sets and took a bit to come down afterward. Back off week next week.

6 am:

stretchout full routine with lots of snatch grip overhead lunge stretches on floor and with leg on boxes of various heights

Snatch vo2

15:15

16 kg

30 sets of 7 ( 210)

15 sets of 8(120)

total reps 330

total weight 11,880

right now the plan is to continue doing 7 reps for 30 sets and work the top number of sets, done in 8s, up to 60 sets , a solid 30 minutes of snatching. Once I get to 60 sets I will backtrack decreasing the number of 7 rep sets and increasing the 8s

Two hand clubbell arm casts

20lbs x 10/10

25 lbs x 10/10 x 3

no 35 lber for me today :))

One arm shield casts

15 lb cb x 5/5

x6/6

x10/10

these were good and the elbow,which has bothered me before with these at this weight was solid.

Bodyblade laterals

3 x10/10

very tough as usual. each set of 10 takes 40 seconds so it's three 80 second sets! no wonder they're hard.

taking in lots of proteins and fats and in positive caloric balance so weight is good and feeling anabolic again. nice.

Datsit. Sisu

24 kg double presses 5x5

2011-08-27T14:10:00.000-07:00

There's almost nothing worse to me( in a training sense) then losing ground. It take so much work and effort to get in good condition, be that strength or work capacity, and it takes minutes( almost) to lose it.

Of course you don't lose it all, but the top 15-25 % comes off very quickly;and two weeks of international travel and no real "training"( as opposed to just working) and things fall off quickly.

Peter Lakatos says international travel is the equivalent to over training and I believe thats true. It's scary how fast one can lose muscle, strength and condition. But there is no alternative once one is back in the saddle to starting over( relatively) and getting back to work re building the base.

The bigger the base the taller the peak so I am always focused on widening the base foundation of my physical abilities. But it's no fun to come back to weights that feel heavy that very recently were very light and to get tired with such light workloads but such is life. Enough whining, time to work!

7-8 am stretchout

My left shoulder has been really wonky for a few weeks and all the normal correctives weren't helping. I knew it was out of position but I didn't know what was keeping it out. pec minor, brachialis and teres major were all "active" i.e. in spasm, but weren't the culprit.

Put the pain ball in the sternal area of the pec MAJOR and finally, release and relief! Don't know how well the workout would have been if I hadn't figured this out. The site is not the source. Sometimes it's very far away from the site of the pain but almost always in the same "train track".Once the sternal pec tension was released the humerous went into neutral and all the peripheral tension released.

I did a lot of windmills in Hungary,which I haven't been doing at all and I think those really stimulated the pecs. Along with arms bars as well. Good to know this. I had forgotten about the pec major :))

8-9 am

Double press

2 16s x 5 x 2

2 20s x 5

2 20s x 3

2 24 x5x5

This took a bit to get going. The first sets felt heavy and awkward. By the time I taped the 4th set I was settling in;my shoulders were opening up a bit and I was feeling more grounded and stable.Ack indeed. These are the workouts that really count. Not the easy and strong ones.

Snatch

20 kg x 5/5

24 kg x 5/5 x 4 sets

wow this felt heavy overhead too.Since my shoulder has been "out" for so long just getting it in now didn't give it much time to readjust . No matter, by the fifth set I was feeling strong and stable again.

One arm swings

24 kg x5/5

32 kg x5/5 x 3 sets

this was a good choice. Needed to really re establish the swing base with a heavy load. Felt light, finally.

Serious protein breakfast( eggs, cheese and veg of course :)

Datsit. Sisu

Bulldog

2011-08-25T16:43:00.000-07:00

My new ride.

2005 Mustang GT. The year they changed the Mustang from a "normal" looking car with a big ass engine to this retro American Muscle car look. I love this car. I feel like I'm going fast even when I'm going slow and it fits me to a "T".

Short, thick and all about muscle,lol

I love the short front end; it reminds of a bulldog and was the theme for today's two hand swing workout with the 40 kg bell: The Bulldog.

2 pm

Two Hand Swings

24 kg x 10

28 kg x8

32 kg x 6

40 kg x 5

x 6

x10

This was heavier than it should have been and it took a few reps to get the balance down. then it was fine and it was exactly what I needed to spark even more anabolism and get my size and strength going in the right direction again. Heavy something and today, this definitely qualifed.

I SO LOVE that I can train two hand swings now. This is the most basic of basic swing patterns and it's one powerful move.

alternated with Assisted Pistols

3/3 x 2

4/4 x2

5/5 x1

these actually went well and I found a much better groove than last week. These seem to balance out the hamstring dominance of the swings very well. I usually never like to alternated exercises but I do in this case.

32 kg x10 x 5 sets

these went very well after the B dog, the weight felt light and flew up. good power and bell speed.

alternated with handstands

these felt surprisingly strong. most held for 8-10 seconds. Didn't do the pushups but still used the right leg bent to 90 degrees. this makes it much easier although I really don't know why.

Two Clubbell swings

15 lbs x 10 reps x 5 sets

these were another good balancer for the two hand swings and really tractioned my elbows well. Swing went to 20 degree above parallel.

Datsit.Sisu

I love my car :))

Eight rep pace

2011-08-23T15:58:00.000-07:00

It's taken a week but I'm finally feeling back to my old self again; at least in terms of my day's rhythms. Sleeping, eating( back to Warrior diet instead of eating breakfast) and feeling a wee bit stronger than the death warmed over I was last week.

Lots of calories to make me more anabolic and lots of good proteins as well really helped. Back to my full supplement regiment as well also is speeding up the process.

Didn't know how I would feel going into some real conditioning work today with Max Vo2 snatch training even though last week was strong ( before I got sick :)).

Got in my full 75 minute stretchout for the first time this last week which was also a good sign. I was just too freakin tired all last week to concentrate as much I need to to actually do the stretches right!

But when I got into the snatches and was at 8 rep pace right away ( holding the rep overhead until the full 15 sec was over) I knew it was going to be a good workout.

Now I know that doing 8 rep pace for 7 reps is NOT the same thing as a doing all 8's but it's a good sign. Last week was 30 sets so I was hoping for 40 this week. No problem.

Always good to train with the love of my life and the Queen of Kb conditioning as she does this stuff so effortlessly it inspires and embarrasses me to better performance.

5:45 -7 am Stretchout and mobility work.

the kit and kaboodle. from bretzells, through splits to overhead lunges. Felt great to finally open up again.

|Snatch Vo2

15:15

16 kg

30 sets of 7

10 sets of 8

290 reps

10,440 lbs

Definitely could have done more set of 8 but I want to work up to 60 total sets before I start really in on the 8's. The key thing is that my snatch groove and pace are ready for it. Just have get the heart and lungs conditioned.

Capt America Arm Casts

20 lbs x10

25 lbs 10

35 lbs x 8x 3 sets

One arm Shield casts

10 lbs x 10/10 x 3

Bodyblade laterals

3 sets of 10/10

I think that doing the laterals helped clear my left arm bicep impingement that has been nagging me for the last two weeks. this hits the very important rotator muscle the supraspinitus and I think it may have been overlooked of late. Either way it feels much better after these.

datsit. Sisu

5x5/5: The Foundation

2011-08-20T13:26:00.000-07:00

I have always loved fives in my training. When I was a bodybuilder trying to build mass I understood I needed to build strength first and did tons of five sets of five in the basic movements.In fact, when I wrote my first book for Runner's World magazine on Developing the Chest, my editor asked me if I did anything but fives for my training!?!

I did but it was the foundation.

When I competed in powerlifting we did much lower reps for the classic lifts but fives were my mainstay for my assistance work; perhaps the best compromise between load and intensity for both size and strength. Real strength. Easily converted to Maximum Strength.

I've found myself using the same template in my kettlebell training, surprisingly even though it may just be a habit by now. I believe, as does MRKC Brett Jones that anything over 3 reps is cardio and I hate to be out of breath :))

Five is a good compromise.

This is especially true when I am starting over and building or re building my foundation, say after an injury or a layoff, such as I had when I went to Hungary.

Even though my work output was ten times higher than in my normal life, my actual training, or specific loading, was down. No biggie, that's what training is for, to prepare you for tests or competitions when you have to taper your training and actually peak.

I've always hated this part of the cycle and much prefer to keep training going but you have to test if you are an athlete and this is part of the cycle.

But starting over sucks and international travel, as Peter Lakotos says, is the equivalent to overtraining. I agree. Add in a nice 36 hour "vomit virus", 3 days of no sleep and car troubles this morning which meant a late start and no stretching I knew I was in "starting over" mode.

So it was fives with the 24s in the long cycle clean and press. My go to base move. I love this movement and it likes me ok too :))

One arm Swing warmup

16 kg x5/5 + 5 transfers x 3 sets

Long cycle C&P

16 kg x5/5

20 kg x4/4

24 kg x5/5 x 5 sets

man this is a lot of reps when you feel tired and weak:))

Snatch

20 kg x5/5 x 5

24 kg x5/5 x 3

these weren't much easier either. amazing how a few weeks ago multiple sets of 10 with the 24 were easy.Being able to maintain condition is equally as hard as obtaining it in the first place.

Pistols

3 sets of 3/3

obsessed with this move now. Noticed on the video that on my left leg I didn't hold the right leg locked out well.> easy fix. they felt strong although one thing that has really fallen off of late is my stretching.

I didn't realize how much energy it takes to do my hour plus full on stretchout and I've been too burnt to mess with it enough and I can feel the difference especially in my ankles. time to get back to work and really take my ankle mobility and leg strength to a new level.

datsit. Sisu

"A back of iron and legs that never quit"

2011-08-18T15:46:00.001-07:00

The sentence in the title of this blog has been my goal ever since I read the quote in Pavel's first book. Of course at the time my back was ruined and I couldn't stand up out of a chair without using my arms so it was pretty much a pipe dream but I always have been a dreamer so I got started.

Let me say it has been even slower than I thought. Being able to train two hand swings has been almost a miracle. But when I realized I could do pretty much full pistols on my right leg( still assisted though) and a almost half pistol on my left in Hungary( without knee pain!) I knew something truly miraculous is up. My back was on it's way to being iron. Hell, at least stable.

It all really started with Kelley Starretts thai squat method and being able to start actually increasing my ankle mobility which lead to a solid 15 deg + increase in knee flexion as well as being able to work my squat pattern much much harder than I have been in years.

I haven't trained squats in anyway shape or form for almost 6 years after I realized I was so out of balance that even training bodyweight squats messed up my back and knees even more and what I needed was flexibility and mobility not strength.

I used to be the most obsessive squatting fiend on the planet next to Tom Platz, and even with a knee that didn't bend well I treated leg training like my religion.

I had a broken knee and everybody said get your legs stronger to stabilize your knee so I tried as hard as I could. From INSANE leg workouts as a bodybuilder to almost equally nuts power squat training as a powerlifter.

It is not ironic at all, especially in retrospect, that my legs were never bigger, stronger or more functional and mobile than when I was racing bikes and riding up to 400 miles a week. NOT when I was lifting or squatting my heaviest.

ANd I was never so envious as I was after getting into the RKC and seeing everbody and their sister being able to do one legged squats and I could barely do a two legged one!

But I've been working my ankle knee and hip mobility and flexibility like a fiend as well lately and it's paying off. Working with Geoff Neupert last week on my pistol mechanics was the icing on the cake. Really focusing on starting with equal weight on all parts of the foot, REALLY weighting the big toe the entire way through as well as keep my head UP makes a big difference for me.

If I could end up being able to train pistols regularly and strongly and develop some decent quads again I would be one very happy camper.I don't need to do a pistol with a Beast. Some deep sets and reps would suit me just fine.

One thing I realized after doing some pistols in Hungary was that the quad activation really helped my( overly) tight hamstrings to relax so when I trained power swings today I alternated the swings with pistols.

It worked out perfectly. A great balance of opposites.

Power swings

20 kg x10

24 kg x 8

28 kg x6

32 kg x 5

36 kg x 5 x 5

alternated with

Pistols

5 sets of 3/3

that was all she wrote today. I slept well last night for the first time in 3 days and after getting some weird food poisoning or 24 hr flu on Tuesday. I ate no food yesterday as my stomach wouldn't allow it. So doing anything today was great.

Being able to do pistols and two hand swings in the same workout is so rich in symbolism of so many things for me it's not even funny.

A back of iron and legs that never quit.

Sisu

Snatch Vo2

2011-08-16T17:02:00.000-07:00

Our good friend Judit and her outrageously cool kbs in Hungary.
It used to be I would come home from a one day cert in Minneapolis and not be able to train at all for a week. I would need so much stretching, rolling and correctives from all the travel, standing, walking and demo'ing during the weekend that any real training had to wait until the body calmed down.

I wouldn't have been able to imagine that I would be able to do 12 days in Hungary, two back to back certs and as much walking and standing as I have done and come back to my training on the scheduled day without missing a beat.

But I did just that today with almost no sleep for the last 36 hours on top of it( jet lag coming west is always tougher for me than going east.And although my body feels rough as hell the workout felt pretty strong, all things considered. I played it very safe just because I knew I should.

6-7 am

full stretchout: this I needed pretty badly. Focus was mainly on legs and hammies. Very tight. No surprise here.

8:30 snatch vo2

16 kg 15:15

30 sets of 7

210 reps

7560 lbs

these felt surprisingly easy and I could have done more no problem but I know the jet lag and the adrenaline wear off is just starting.

Arm Casts

20 lbs x 10/10

25 lbs x 10/10 x 3

no worries here but still started low and kept it simple.

Handstand pushups

3 sets of 3-5

these were weaker than I hoped. Not quite the same power as in Hungary.

Scap pullups

5 sets of 5

Just wanting to get a stretch going and activate the scap adductors.

Datsit. got to get some sleep now

Sisu.

A Hungarian Courage Corner

2011-08-09T02:33:00.000-07:00

One day after Level 1 ended Tracy taught two swing classes for Judit Lantos RKC in her "dungeon" as she calls it. Tracy thought it was going to be two 30 minute sessions but it turned out to be two ONE HOUR classes! No problem for the swing clean.

The KB dungeon also did double duty as a martial arts dojo and was pretty small. I had to find a little corner in the back so I could get my workout in too. Not bad for the day after an interntional cert and four days straight of traveling and working!

It wasn't too long ago that I would be wrecked for a week after a cert in the states! Progress is good.

Snatches

16 kg one arm swing warmup

5/5/5 transfers x 3 sets

snatch

16 kg x5/5

20 kg x 5/5

x 6/6

x 7/7

x8/8

x9/9

x10/10

two hand swings

20 kg x 10

x 11

x12

x 13

x14

x 15

x 16

x 17

x 18

x 20

wanted to do 19 as well but my energy was going and I wanted to get the last set of 20 in

workout time: 40 minutes

stretchout: 40 minutes

definitely needed this as legs were like wood. much better after.I was soaked to the bone as the humidity was 100 percent ( full on rain) and it was hot as well. Felt like I was in a Bikram studio!

Off to teach s Super Lats seminar later today! Crazy busy but it's great fun.

Handstands in Hungary

2011-08-06T22:33:00.000-07:00

The first two days in hungary have been non stop so little time to do anything but travel teach and sleep but got this in at the end of yesterday. Pavel wanted me to look at his handstand pushup technique that he had been playing with and I decided to give it a try and amazed myself that I could do handstand pushups again as well! crazy!

I haven't been able to do these in eons and they were very very easy at the end of two very long days of teaching and demonstrating as well as being a sweat ball all day as well ( Hungary is very humid ).

For some reason I can do things at certs (especially here) that I can't do at home. this was a nice surprise.

Back off Snatch Vo2

2011-08-02T15:57:00.000-07:00

To me going to a cert is like going to a competition. I have to be at my best physically and mentally. And for me , three 15 hour days on my feet teaching,demo'ing testing and grading is a lot.Add in the travel and it's way more than I'm used to on a regular basis. And that's just a cert in the states. Traveling internationally is a whole lot more than that and one of things I am really bad at is sitting in one place for long hours.

So my fitness, endurance,mobility and flexibility and work capacity all have to be at their (recent) best when I get going and this cert is an exception to that in that it's two weekends back to back, which I've done before ( here in San Jose) but never in Europe.

My training and correctives have been going great of late with my strength, endurance,work capacity, mobility and pain levels at their recent bests in many many years. Still I get nervous before I big trip like this. Just like a comp. I NEVER not got nervous even though I competed very regularly for most of my life.

I'd be more nervous if I wasn't nervous. Nothing worse than being flat for a meet.

So after last week's peak of 50 sets of Max vo2 snatch training we planned on scaling it down to 40 with as many sets of 8 at the end that I thought were feasible and still stay on the easy end of training intensity.

AS per my usual belief that there is no worse indicator of a great workout than a good nights sleep and feeling good as you walk into the gym today was a good day. My lower back woke me up for the first time in eons at 12 midnight and I never really got back to sleep.It tool quite awhile to stretch it out this morning but it felt great as I got under the bell.

One of the best changes in my max vo2 snatch technique is really focusing on flipping the kb back into the descent as soon as possible after I hit the top position. The faster I throw it down the faster I come up and the better the pace is.Constant motion.

6-7 am stretchout

LOTS of two-three minute sets of downward dog as this opened up the hammies which opened up my lower back.Quads were tight too so lots of half kneeling stretches for right quad and box lunge stretch for left side.

Splits to all three sides as well and progressive squat downs from the middle split position.

8:30am

Snatch Vo2

16 kg

15:15

35 sets of 7

5 sets of 8

385 snatches

10,260 lbs

these were way easier than expected. I didn't expect to even be able to snatch today and I was repping at an 8 rep pace and holding at the top for the rest of the count. Even HR was low'ish( 160's as opposed to 180+)

Capt America Arm casts

20 lbs x 16 x 2

25 x 16 x1

Shield casts

20 lbs x 10/10 x 3

Body blade laterals 3 x10/10

these were all good but I was tired and knew I shouldn't push things so I didn't. No 35 lber today but the reps were up . The laterals have not been in the mix much lately and I think that's a mistake. the medial head of the delt and the supraspinitus need the work and that may be why my left shoulder has been impinging more of late. we'll see.

ten minutes more stretchout and

datsit.Sisu

off to Hungary and serious serious kettlebell training. what a life :))

Long cycle clean and press/power snatch

2011-07-30T14:32:00.000-07:00

Getting ready to do some serious traveling and teaching in Hungary starting Wednesday so today was on the schedule for a backoff, lighter intensity workout. Did two weeks of single bell work so doubles were definitely up. Double 24's sounded about right.

It's very nice that 24 kgs, let alone DOUBLE 24 kg PRESSES are now considered 'light'. It's been forever but it's nice to be back :))It's also nice not to train in fear and anxiety every session, never knowing what insignificant little thing will tweak you for days or weeks. Or Forever.

Stretchout 6:45- 8 am

Full deal, starting with back bends and getting into splits, lunges, thaisquats, brettzells, up and down dogs and of course, the everpresent rumble roller( high density of course :))

8 am warmup

one arm swings

16 kg x 5/5/5 transfers x 3

Double clean and press, long cycle

16's x 5x2

20's x5

24's x 5 x 6 sets

x8x 1 set

took awhile to find my groove and my left biceps tendon was not behaving, as it's not been all week. The problem is, of course, in my pronator teres and forearm muscles. I can open them up but all the bodywork and kb loading closes them back up quickly. Need more overhead stretching, which I have been doing, just not enough, it seems.

The last set I was thinking about ten reps but eight was the perfect number. Just hard enough but not so hard I had to go into overdrive at all to get it.

Power snatch

These were easier than expected and, as usual, help reset the left shoulder/bicep tendon. How weird now for my left shoulder to be the wonky one, after so many years of it being my right side.This is always the case, I found in all these years of chasing balance( physically) . As you put some asymmetry on one side INTO balance, it inevitably pushes an other side OUT of balance. LOL.

Square, plumb and neutral is not that easy to come by, once one has lost it. But I can't complain. No pain and all this refound ability is a freakin, frakin' JOY.

Still, after all these years I revel in training. All this talk about movement and mobility now is funny. I never thought of it that way but it's true. Being able to move pain free is the key. Everything else flows from that. And it's so much fun to move and be strong and use this incredible gift we've been given.

20kg x 3/3

24 kg x 5/5 x 4 sets

These were way stronger than I expected and my shoulder settled in and all was good :))

Pullups

5 sets of 5.

again, stronger than expected. Nice.I think much of my shoulder issues( subluxation and bicep tendon impingement come from trying too hard at the top of these reps.If I'm going to flex the elbow that hard I have to stretch it out more or it just locks down. Forearm and brachialis tightness always create fascial weirdness in my way hypermobile shoulders.

touching the throat is the issue. I still need more shoulder extension.

lots to do. Now, get to packing for Hungary and RKC!!!

datsit.

Work Weight.

2011-07-28T17:06:00.000-07:00

I never count my warmup sets, and I usually do quite a few, towards my workload total. In trying to determine whether my work capacity is going forwards or backwards( there is no standing still ya know) I always focus on the work sets of the day that are done with the work weight of the day.

This came from my powerlifting days where each week had a weight goal or a percentage of max goal.If we were doing speed days the weight was 60-70% of our comp best in that lift. If it was max effort day than the only weights we looked at ( or counted) were the reps done above 90% of our max.

And using this metric makes it so much easier to measure where you are at any time. Sometimes you can change it and sometimes you can't. But at least you know where you are.

I was beat today after a 12 hour day on the photo shoot set for Tracy's new book, due out in January. It was a great day but I barely ate and got to bed late. So I new today's two hand swing workout was going to be lighter, in both weight and volume, I just didn't know how much.

Sometimes; many times, you can be very, very strong on no sleep, no food and lots of stress. You just can't do that too often and get away with it.

That's why it's so vital to just suit up, show up and do your best on each scheduled training day and see what's in store for you in your journey to your goal for that exercise or that workout.And never, never never ask if you feel like training that day. It will never be the right answer :)) and you can miss some amazing workouts and personal records.

Two Hand Swings

16 kg x10

20 kg x10

24 kg x8

28 kg x10 x 15 sets

150 swings/ 15 minutes

these went very well with good teshnick( rifstonian for technique , btw) power and bell speed. And the most important thing, the bell felt light, as it should.

Two clubbell swings

2/ 15 lbs x 10 x 10 sets

these were the perfect move for today. Really opened up the elbows, packed the shoulders, stabilized the cuff and continued the two hand swing work in a same but different fashion. Nice.

One arm CB arm casts

100 continuous reps 10 reps per arm

These were easy and a good finisher.Did ten reps per side then switched.

next week at this time I'll be in Hungary at the RKC 1 Meet and Greet. How cool, Can't wait!

Datsit.Sisu

Snatch Vo2: 50 sets

2011-07-26T17:01:00.000-07:00

When I hit my 50,000 snatch in the Snatch challenge, one year ago. doing, what else? Snatch Vo2

It may have it's detractors but I love Snatch Vo2 training. Known also as Viking Warrior Conditioningor max Vo2 snatch training, I first heard about it from it's inventor, former MRKC Kenneth Jay, as he unveiled it at the Level 2 cert in 2007. I immediately tailored it to my own abilities and needs( from 2-3 workouts a week to one, and from a 6-8 week training period to a weekly one) and realized immediately what an incredible workout this was for me.

The fact that I was given "permission" to actually train light was a liberating experience. Much like being able to squat at 60-70 % for my speed day, training the snatch light but for speed and power made it really work for me. At the time injury and re injury was a constant companion and I wanted to be able train more but couldn't train any heavier than I was without tweaking something.

Plus I really wanted to get some volume in and this stuff added up fast! I never missed a weekly session for three + years and got my goal of 80 sets of 8 with the 16 kg in about a year and a half. At the time it was monumentous. It still is because I'm no where close to that level of work capacity right now :))

But I'm getting closer. Being able to train it with Tracy on Tuesday AM really works for me as she just pulls me along with her amazing Kb cardio ability.The air conditioning and fan help too :))

Last week was 40 sets of 7 and 5 sets of 8 in the 15;15.Today was 44 sets of 7 and 6 sets of 8. It wasn't as easy as last week but it got done. Back off week next week, the day before we leave for Hungary.

Having to go fast really illuminates flaws in your form. The most prevalent,( and deserved) criticism of max vo2 training is that the trainee's place too much value on speed and higher and higher rep per 15 interval and end up butchering the form, with short snatches and non lockouts.

if your can't do it right it's too fast for you, regardless of whether it gets your heartate to the right level or not.

As far as lockout goes, I think there is a distinct difference between a lockout position and a PAUSED lockout position. You can't pause the overhead position in snatch Vo2 training and create the training effect you are looking for: increased cardio conditioning and total body power and rate of force development (RFD).

You HAVE to throw the weight DOWN as soon as it hits the lockout position. BUT it has to hit the lockout position first. Remembering to really throw the weight down has made a big difference in the speed of my snatches the last few weeks.Hit it and flip it ,lol.

6-7 am

Full stretchout. Focus on splits, three ways and lunge stretches and mobs. Left bicep tendon not happy, Need to really work my forearms, both sides as well as the metacarpals, just as I do the metatarsals of my left foot to release the knee, opening up the hand might just open up the shoulder.

Rifga set starting with back over stability ball. up and down dog and sumo squat stretches. Then brettzels,rumble roller, strap hamstring work, rkc hip flexor 2.o with dorsiflexion, wall toe/calf stretches. band hip distractions, shoulder and arm band distractions overhead and behind back stick stretches. etc etc etc. lol

8:30 am

snatch vo2

15;15

16 kg

44 sets of 7

6 sets of 8

340 snatches

12, 240 lbs my favorite part :))

Capt America arm cast

20lbs x10

25 x 10

x 20

35 x10 x 2

Shield cast

25 x 10/10 x 2

One arm shield cast

15 x 10/10 x 2

datsit.Sisu

28 kg Long cycle Clean and Press

2011-07-23T11:20:00.001-07:00

Well I had a video of my second set but deleted it from the camera thinking Flipshare had downloaded it when it had only downloaded the upgrade. Oh well it looked a lot like my other clean and press workouts,lol. And that's a good thing.

The 28 kg is definitely now feeling like the 24 kg did not too long ago: just an average day's training weight. Not a peak weight but just a sets and reps weight. It's taken long enough but it's here and that's all the counts.

After last weeks short cycle with the 32 kg I knew I had to step down, but the question was how far? Long cycle is definitely easier for me than short cycle and I know I can do 10's with the 24, but was 28 enough of a step down from the 32? As noted in the first paragraph above, it was.

7-8 am Full stretchout

8-9:15 Long cycle clean and press

warmup

one arm swings 16 kg x5/5/5 transfers x3

clean and press

16 kg 5/5

20 kg x4/4

24 kg x3/3

28 kg x3/3 x 5 sets

x4/4 x 1 set

PR for total reps done with this weight.

Could have done 4's no problem in retrospect. I still have to get used to this weight not being 'heavy' anymore. Did 4's on the last set as the left arm didn't feel perfect on the last rep so I did another one :))

Snatch

20 kg x3/3

24 kg x 10/10 x 3 sets

x 5/5/5/5 x 1 set

x 5/5 x 2 sets

100 reps

Lol, kind of hit the wall here a bit. Could have forced it and done the last two sets in 10's but on the 3rd set the power definitely dropped off( bell speed slowed) and I wanted to keep the power up more than I wanted to just slog through the set.

Pullups

5 sets of 4

these are getting stronger. Went a bit wider in my grip and it seemed to help get me higher over the bar( closer to collarbone)..

datsit.Sisu

One bell.

2011-07-21T16:40:00.000-07:00

As a minimalist by nature and choice I've often thought about how interesting it would be to train if I only had ONE kettlebell to use. How would I train, which exercises would I choose, how would I warmup, progress,intensify the workout?

And, which kettlebell would be the One?

Just a seconds thought and of course it would be the 24 kg. The man's training weight. So because I went so heavy last week with my beast swings I thought it would be a good choice to step down the peak and just use the 24 kg for all my two hand swing work today. Turned out to be a good choice

9 am

two hand swings

24 kg x 10

x 12

x14

x 16

x 18

x 20

x18

x16

x 14

x 12

x10

180 reps done in pretty quick fashion.

So nice to be able to do these but I still hate reps:))

two hand high pulls

24 kg

10 sets of 10

I've been thinking about trying these ever since I realized I could do the two hand swing again. just like it's one arm cousin, the two hand swing's arc is much closer to the body and is much more powerful for me as it also lets me use the upper back to pull the bell in after the hips set it in motion.

Being able to do almost 300 two hand reps with a 24 and with no pain tell me proof positive all this work I've done on becoming square, plumb and neutral has paid off. Nice.

Two Clubbell swipes

2 10's x 10

x 15

x20

x25

x30

100 reps. these felt good after a long layoff from them. even more two handed bilateral work. Lets see how I feel tomorrow,lol

datsit.Sisu

Snatch speed day.

2011-07-19T17:19:00.000-07:00

Or, Max Vo2 by another name. This schedule is working out so well; I get to train with,and be inspired by my Queen as she cruises the snatch vo2 workout with me as her third workout of the morning.My workout ,her cool down.No worries, it all makes my training better.

And it works to do snatch speed work after Saturday's heavy presses and snatches, it's hard but in a different way and the strength work on sat makes the light 16 kg bell feel even lighter.

And, as per my belief that one should never ask how one feels prior to training because it is almost always completely irrelevant to what is going to proceed in the workout I went in feeling like crap and had a stellar workout. Go figure.

6-7 am Full stretchout

the full progression, from toes to nose. back over ball to lunging snatch stretches.Not to forget rumble roller( the mean one) and lacrosse ball fever for pec minor and first rib.

8:30

Snatch Vo2

15:15

16 kg

40 sets of 7 (280)

5 sets of 8 (40)

320 total

11,520 lbs

These went GREAT! I started each set early and finished early easily as well. This was the best snatch vo2 workload I have done in eons . No surprise that doing this with Tracy makes it so much easier.

Capt America Arm casts

20 x 10

25 x10

35 x10

x12

x14

x 16

These were great and kicked my upper body's ass at the same time.These have become my favorite two hand CB move. I like that I don't have to switch grips during the set. The set of 16 was tough! I really feel these on my upper pecs as well as lats, shoulders and triceps.

Pullups

5 sets of 3 with short rest period.

Not timed but 30 seconds or less. Groove is solid with strong acceleration and clearance at top of bar. Still need to incorporate static top holds to build strength at throat.

Datsit.Sisu

Double Presses

2011-07-16T11:49:00.000-07:00

If it's Saturday it must be press day and the new schedule is working out perfectly! Thursday's two hand swing session is not tearing up my forearms and doesn't compromise today's session at all. And doing max vo2 two days after this heavy press day is also perfect.

It's nice when the plan finally comes together.

And part of the plan is to be able to do bigger and heavier workloads and NOT FEEL ANYTHING THE NEXT DAY.

I used to live to be sore. As a bodybuilder being sore is the next best thing to the pump, telling you that you did your job as well as how well you did it. Sore meant more muscle, which was the whole point.

After all, to a bodybuilder trying to gain mass ,training is all about three things: breaking the muscle down, feeding and resting it , and having it grow bigger( ok four things). Stess+ recovery = Adaptation.

That was ok for awhile but that's not the powerlifter's way as being super sore really gets in the way of the true goal, which is lifting heavier weights. Muscle mass is a side effect and a by product of productive training, not the goal. So I didn't train to be sore but you still do! And after awhile it became very hard to differentiate between muscle soreness from heavy training and orthopedic dysfunction, locked up connective, muscle tissue and fascia adhesions and other ramifications from training too heavy while seriously asymmetrical.

I used to think if I didn't 'feel it' the next day I didn't do enough to improve.

Now if I don't feel anything the next day THAT is the victory. That is the goal. What tells me whether I am improving or not is my ability to do more weight sets and reps more easily than before and the reaction the next day. i.e no sore= progress. :))

So when I was not sore after Thursday's two hand heavy swing fest I new things were good. Scheduled to do double today and chose short cycle military presses instead of long cycle. Wanted to get some triples in and it went well.

7-8 am stretchout, emphasis on t spine mobs and overhead stretches to prepare for the double presses.

Also doing some very interesting hand work that I got via the new edition of Convict Conditioning 2 by Coach Paul Wade. It's a way to work the extensors of the fingers that is simply brilliant as well as simple.

I wish I had thought of that but I'm very happy to use it. The sequel to CC is even better than the first book! Didn't think it was but I've got an advance copy to review and I'm here to tell you it is! Already one of my favorite books and I'm learning a ton.

8-9:15 am

warmup

one arm swings

16 kgx5/5/5/5

snatches

16 kg 5/5 x s

Double clean and press

2 16's x 5 x 2

2 20's x 5

2 24's x4

2 28kg x 3 x 5 sets

2 24 kg x 10!

this is almost double the amount of work from my previous pr of 4 sets of 2( long cycle). Since I haven't been able to do doubles presses for the last ten years I always imagined they would be harder than one kb press. they aren't! For me they are so much more stable with two bells and it's much closer to a barbell press which I am very familiar with.

I know I can press the double 32's if I can clean them,lol. Have to stretch adductors more and get my wide stance more comfortable. Double bell swings will be on tap for next Thursday, another move I could never do. I love to be able to train hard! I can't believe people who are not restricted physically don't throw themselves into their training more. What a gift to be able to move and be strong!

The down set was an after thought because even though the 28's felt a bit heavy they moved well and I had an idea I could do ten with the 24's, which I did. Here's the set:

It's amazing how much heavier or lighter ten more pounds can be in a kettlebell.

KB Snatch

20kg x3/3

24 kg x5/5 x 8 sets

x10/10 x 1 set

100 reps

Nice!This very much proves to me I am getting into good shape.Not to long ago( weeks,lol) I would have been very happy to do 100 reps with the 24 as my lead off exercise. Now I can do it as an afterthought and thow in 20 rep sets at the end just to get the workout over with more quickly,lol. Lots of power on each rep and bell speed was excellent, Fast pace and no worries. Nice.

Pullups( thumbs over)

sets of 4,5,6,4

nice. this is the most reps (6) that I've done in a row since I started doing pullups again a few months ago. These are coning along nicely and now I want to work on getting the pull to my lower neck and then the upper chest. It's all about goals and the progressions that will get you there; whether its a rehab goal or a performance one.

Hopefully, tomorrow I won't even feel like I worked out :))

Datsit.Sisu

Beast Swings.

2011-07-14T16:39:00.000-07:00

It's hard to believe that I hadn't been able to train the most basic of kettlebell swings, the two hand swing, since I first laid hands on a kb. How ironic as I immediately saw the connection between this fundamental exercise and my most mostest favorite of all time the Power Squat.

Both are all about the hips ,lower back and hamstrings and epitomize the essence of posterior chain strength and work capacity. I immediately saw the two hand swing as the kettlebell equivalent of the best assistance exercise for the power squat the power good morning, probably my strongest movement of all as squatting deep wasn't required nor did you ever lose your back arch.

So when I realized I couldn't tolerate the two hand swing it was devastating.I had thought I had found the perfect replacement for the squat, which I could no longer do. And I couldn't do the two hand swing for the same reasons I could no longer squat: I was too unbalanced and asymmetrical.

But every year I tried to see if my corrective work had paid off enough and I could tolerate it. And it hadn't been until this year. I could finally train the basic swing now and I was happy! But in the back of my mind I was always thinking about the Beast and being able to use this , the Ultimate Kettlebell, in my day to day workouts.

It would be a redemption, of sorts, to be able to be KB strong even if I could no longer be barbell strong. Just to be able to use it for something. After all I use to play with 100 lb dumbells all the time for everything. No big deal.

But the Beast is a different matter and a Kettlebell is no dumbbell :))

And today, as I swung the Beast for the first time ever, and did a real workout with it with no tweaks, pulls or other ramifications other than a great power workout I feel so grateful for how far I've come from the physical bottom I sank to, and how good it feels to be able to move strong and be strong again!

9-10 am

full stretchout

1-2 pm

Two Hand Swings

20 kg x 10

24 kg x10

28 kg x10

32 kg x 8

36 kg x 6

48 kg x5 x 10 sets!!!!

This bugger is big,lol, and the balance and timing are much different than all the other bells, even my mutant 44 kg. I was very cautious with my attempts at max acceleration or power as as much as I wanted to train with this, I didn't want to tweak anything.

Power Swings

32 kg x 5

x 6

x10

this was tough! but the 32 felt like a 16 lol! seriously light after playing with that monster.Just as it should be but it was sweet to feel.

Pullups

5 x 5 ! nice. all chin above bar.

datsit.Sisu

what a great day,a momentous day.

Snatch Vo2

2011-07-12T16:13:00.000-07:00

I do believe we have a winner. As far as my workout routine is concerned. Snatch endurance is out and max vo2 is back. This fits into the schedule and my body seems to like it much more than long slow sets( as evidenced by my back tweaking last week).

As I wrote last week, I never ignore the signs and signals my body sends me before, during and after a workout;especially a change in the workout. Either in the workloads but more importantly, the form.

It took me many years of ignoring what my body and instinct were telling what was correct to do in both form and loading to finally realize that doing so is at your own risk! No longer. I have to do my own program and be feel to change it whenever I need to or sense I need to. That's hard on training partners but that's ok when your training partner is the Queen of the KB swing and snatch and can do whatever workout she wants in that arena at will.

So Tracy took it in stride when I told her we were doing snatch vo2 work today in our ( her third) workout of the morning, Just another day at the office for the Swing Queen :))

But for me it was a lot of work, albeit a lot easier at 8:30 am, with Tracy, in the air conditioned Girya with 2-4 16 kbs to sub out when I sweated too much ,lol. 2 pm on no food, alone in the garage was never any fun.Plus it was tough to do anything more than jsut survive the workout and I need to make progress in this again.

Last time I had any progress in Max vo2 was back when Tracy and I were training together so that's a clue

6-7 am stretchout

lots of emphasis on hip mobs with monster mini bands for distraction in all directions.Really like this but i'm new to it so just sussing it out.Also, using boxes and steps and benches of varying height to essentially get my left hip into a deep(er) squat position. Another Starrett genius idea and it works great.

Front and side split work, Overhead stretches in lunge with front leg elevated, calf and toe stretches, rkc v 2 hip flexor stretch and brettzells of course.Also normal back over stability ball bend, up and down dog and thai squat work.

8:30 am

16 kg swings x 5/5/5/5 x 3

max vo2

40 sets of 7 strict

15:15

16 kg

280 reps

10,080 lbs! nice to see some tonnage again.

this felt great and having Tracy doing 8's in her max workout really inspired me too.

I can see working up to 60 sets of 7 ( 30 minutes) and then blending in 8 rep sets until I can do 60 sets of 8. That's reasonable and still leaves plenty of time for the arm casts and bodyblade work,

Arm cast

20 x10/10

25 x 8/8

35 x 8/8

Capt America Arm cast( slides)

35 x 8 x 3

yeow! these were hard but strong.these start like a regular arm cast but slide to the opposite shoulder and pullover to the guard position on that side. I switched starting hand each set. EIther way the most sets with the 35 lber I've ever done.

Bodyblade Laterals

3 x10/10

these KILLED after all the shoulder work and I did each rep very slowly. excellent medial delt and supraspinitus work.

datsit.Sisu

32 kg Short cycle press, ballistic snatch and some technique lessons.

2011-07-09T11:54:00.000-07:00

When I looked back over the last month of press workouts I realized that today should be a 32 kg day. I last pressed it, long cycle,June 7 so it had worked it's way up through the cycle but it always makes me really pay attention to what's going on when I have to press it;it's still a very big weight for me and I don't have a lot f margin for error for my shoulder or my back.

And my back was wonky again for the first time in eons after the endurance snatching and that had me worried, and prone to be cautious. No time to tweak anything with all my travel coming up and especially the back. 12 hour plane rides to Hungary will not be fun with a weird sacrum or lumbar spine.

When it's heavy, no matter what heavy means for you it means PAY ATTENTION to me. To every bit of the workout and how I move. From the stretchout to the warmup to the weight/rep selection to the power output.Cannot afford to be unconscious with heavy weights.

But the back felt good and the warmup felt solid and I SLEPT GREAT!!! This Zeo sleep monitoring thing is way cool and I have been sleeping an hour plus more than ever this last week ( with a few days exceptions) and feel more refreshed than I have in ages. It's such a cool too; I can't recommend it enough.

7-8 am full stretchout and mobs focusing on overhead moves and making sure I got my tva, diaphragm and lats opened up as they seemed extra tight the last few days. Definitely doesn't help the back at all. I actually think the handstands were as much to blame as the anatomical breathing but who knows?

All I know is to go back to what I've been doing which has been working. You don't have to tell me twice anymore :))

Short cycle clean and press

warmup

16 kg one arm swings x 5/5/5/5 x 3 sets

press

16 kg x5/5 x2

20kg x3/3

24 kg x 3/3

28 kg x 3/3

32 kg x 3/3

x 3/2 ( miss on left shoulder)

x3/3

x 3/3 ( long cycle)

x2/2 ( long cycle)

15 reps per arm/ 30 total

here's the video of the miss:

I haven't done much short cycle pressing lately and it's very different now. I used to only do short cycle presses as I couldnt do long cycle without something tweaking but I really love the long cycle movement and it's great to be able to do it. It's just a bigger, more full body movement and I like that.

But I got sloppy on the re set and pushed too much from the elbow instead of the contact point with the bell and didn't get my lat set enough. Plus, I'm unsure of where the exact starting point is now without the clean, lol!

This also really showed me how vital it is to REALLY RE TIGHTEN between each rep. Long cycle just makes it happen more automatically.When doing strict presses it's much harder.It also shows me how important videoing your training really is.

I noticed that I didn't externally rotate my upper arm enough as I tightened the lat. I just squeezed the lat but didn't create enough torque. Won't forget that again.

My shoulders 'move' around a lot if I do things wrong and I got some serious grinding/adjusting as I started that third rep so I shut it down. It moved a bit on the second but I thought I could make the correction. I couldn't.

It's a delicate balance for me between movements that work and one's that hurt.It certainly makes me pay attention better and it is, after all, an immediate self correction :))

No worries I focused in and got it done with the next set, here:

I did some more sets and reps but think I will stay with long cycle for the single bell and short cycle for double work. As much as I like re cleaning the weight with one bell I hate it with two :))

A perfect symmetry and the decision is made.Go with what is working now for my body. Don't be greedy and have to 'do it all'.

The really good news is that even though my teshnik was spotty the weight felt very light in my hands and on my back.

Snatch( ballistic)

20 kg x 5/5

24 kg x5/5

x6/6

x 7/7

x8/8

x9/9

x10/10

90 snatches with 24, 10 with 20 kg

I had to ramp up with the 24 as Nick proceeded to go crazy and snatched the 24, 28,32 36 and 40 kg for 5's and he's has only snatched the 32 kg once many moons ago! I had to stop him from snatching the 44! It's all easy when you're strong. This is one serious Hardstyle snatch! congrats man!

Nicks 36 kg snatch

40kg snatch

AWESOME MY BROTHER! You killed it. I'm seriously jealous but if not me, then you!

Pullups

5 sets of 4

no worries.

datsit. Sisu

Light two hand swings and handstands.

2011-07-07T16:52:00.000-07:00

After last weeks heavy two hand swing fest I knew I should back off a bit for this weeks training. But after getting a very long forgotten back twinge after Tuesdays endurance snatching I definitely knew I wouldn't be taking my new 48 kg BEAST for a ride today,lol.

I think the lack of power breathing got me as my TVA and diaphragm were locked up pretty well on Wednesday and it gave me a chilling reminder of what I went through last year. Don't even want to think about going back there! A nice tap on the head from g-d and I listen, thank you very much.

Endurance work just might not ever work with my back and the only thing worse than tweaking yourself is tweaking yourself with a 16 freaking kg bell! For high reps no less. Okay, back to max vo2.

Any kind of hollowing, or anatomical breathing during snatch work seems to always destabilize my spine and get nice sciatic symptoms activating. No thanks.

SO I planned on some nice, crisp powerful two handers with the 24 kg and it was the perfect choice.

Two hand swings

16 kg x10

24 kg x 10 x 15 sets

150 swings

7950 lbs work

these went great. fast and light and powerful. Short rests probably about 45 seconds. form and groove and symmetry were on.

Handstands

self spot against wall 5 sets of 8-15 seconds

Free handstands

7 sets of 5-10 seconds

these went great as well although I finally realized why my current handstands are SO much harder than the ones I did 35 years ago: I'm THIRTY FIVE POUNDS HEAVIER than I was,lol.
I just really realized that today.

That's A LOT more weight,lol.

Now I feel better.

Sissy squats

4 sets of 10.

these seem like so little work after anything with a kettlebell, yet I feel they are going to very good for my toe dorsiflexion, knee flexion and hip extension. Plus my quad size, of course :))

And soon, the Beast will be swung. It's nice to have it here. My collection is complete.A 44 is NOT a 48.

datsit. Sisu