DL
120 x 3, 130 x3, 140 x 3, 140 x 2.....this was when I felt the lower right hand side of my back crunch/pop. Knew straight away it wasn't going to be good.
I've spend the last few hours face down with ice on my back. It is more like discomfort than serious accute pain so I think its muscular. Could be me out for a few weeks. My left knee has been acting up for the last few days also - so as I try to pick things up compenstating for the back pain I give myself knee pain instead lol.
I think I should use this enforced down time to rethink things. I ordered Atheletic Body In Balance earlier and I'm going to get Purposefully Primative as well. I want to start again with my weaknesses from the ground up. I've got too many little niggling issues I need to sort out.
I need to forget about getting strong until I can move right first.
Saturday 28 June 2008
Friday 27 June 2008
Lets get ready to RAMBLEEEEEEEE!!!
Skipped a day yesterday due to wasting most of the day chasing parts to get my mums car fixed for her. So I wanted to get plenty done this session.....unfortunately I just wasn't up for it at all.
I started to do some timed LCCJs - but stopped after a few minutes. I did some swings, some snatches and some jerks with the 32kg KB. It was all sporadic and there wasn't much volume. It's cool I'll make it up.
Could be down to this. Got the link from Mike Mahler's site. I've been listening to the cd's for the past week - it's great. Clears my head and I am already getting into VERY deep states of relaxation. Not sure about the increased energy it's supposed to give you though, jury is still out on that.
I also got this dvd from Dragon Door the other day. I think that Brett Jones is one of the unsung heroes on DD and after watching his presentation on this dvd he has impressed me even more. He is a very engaging speaker, with an extensive knowledge that he is able to break down so that plebs like me can easily understand.
It is a primer for Gray Cook's Functional Movement Screen. It explains what it is and why it is important for EVERYONE, athlete or armchair sportsman. The functional movements, or foundational movements are "simple" movements that any child could do - but that most adults can not. How well you are able to preform these movements is a predicator to non-contact injuries that WILL occur down the line at some stage.
The dvd is in 2 parts. The first is a classroom setting going through the theory. The 2nd part is where the gold is. He goes through some of the screens and shows how you can begin to find out what is going wrong and prescribe some exercises to work fix the issues. He takes "bad" cases from the audience and improves toe touches, deep squats, ankle mobility, hip mobility and back pain in seconds. My ears definitely pricked up throughout this as I kid you not I have issues with all these to varying degrees. I have long since told anyone who'd listen that I thought my ankle mobilty was my weakest link in squating of anykind. What I didn't know though was that it could also be responsible for my plastic knees and sore shoulder! I have played around a little with some of the prescribed exercises with good success. It's no quick fix though and sustained repetitions over the long haul are required to hardwire these corrections back into the brain.
An outstanding dvd.
I started to do some timed LCCJs - but stopped after a few minutes. I did some swings, some snatches and some jerks with the 32kg KB. It was all sporadic and there wasn't much volume. It's cool I'll make it up.
Could be down to this. Got the link from Mike Mahler's site. I've been listening to the cd's for the past week - it's great. Clears my head and I am already getting into VERY deep states of relaxation. Not sure about the increased energy it's supposed to give you though, jury is still out on that.
I also got this dvd from Dragon Door the other day. I think that Brett Jones is one of the unsung heroes on DD and after watching his presentation on this dvd he has impressed me even more. He is a very engaging speaker, with an extensive knowledge that he is able to break down so that plebs like me can easily understand.
It is a primer for Gray Cook's Functional Movement Screen. It explains what it is and why it is important for EVERYONE, athlete or armchair sportsman. The functional movements, or foundational movements are "simple" movements that any child could do - but that most adults can not. How well you are able to preform these movements is a predicator to non-contact injuries that WILL occur down the line at some stage.
The dvd is in 2 parts. The first is a classroom setting going through the theory. The 2nd part is where the gold is. He goes through some of the screens and shows how you can begin to find out what is going wrong and prescribe some exercises to work fix the issues. He takes "bad" cases from the audience and improves toe touches, deep squats, ankle mobility, hip mobility and back pain in seconds. My ears definitely pricked up throughout this as I kid you not I have issues with all these to varying degrees. I have long since told anyone who'd listen that I thought my ankle mobilty was my weakest link in squating of anykind. What I didn't know though was that it could also be responsible for my plastic knees and sore shoulder! I have played around a little with some of the prescribed exercises with good success. It's no quick fix though and sustained repetitions over the long haul are required to hardwire these corrections back into the brain.
An outstanding dvd.
Wednesday 25 June 2008
LCCJs
24kg 1-arm LCCJ:
6 x 6/6 @1 set/min no rest - total: 72 reps in 6 mins
3 min rest
2 Handed swing 32kgs - 67 reps in 3 mins
Short but not so sweet. Was doing the LCCJ reps for the entirety of 6 mins. Towards the end my form was getting a bit suspect and I was rushing a little to get them all in on the min. Happy with the performance though. Over half way there.
6 x 6/6 @1 set/min no rest - total: 72 reps in 6 mins
3 min rest
2 Handed swing 32kgs - 67 reps in 3 mins
Short but not so sweet. Was doing the LCCJ reps for the entirety of 6 mins. Towards the end my form was getting a bit suspect and I was rushing a little to get them all in on the min. Happy with the performance though. Over half way there.
Monday 23 June 2008
Chinning in the rain, just chinning in the rain.....
...not such a beautiful feeling and I am dis..dis..dis..disappointed again! :(
Deadlift & Grip
Mobility - Amosov Routine
Deadlift - 120 x 3, 130 x 3, 145 x 3 x 2, 140kgs x3 - took it up a notch from my high of the previous week, but there wasn't much in me. My work sets of 145 were a lot of work and I had to come down on last set instead of going up to 150.
Chins 4 x 1 + 3 x 3 bw with 1 blue band - this was a new resistance so wasn't sure what to expect. Just felt a little lacklustre.
Grip Work
A1 CoC Trainer 3 x 8
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
B1 Pronation/Supranation - 2 x 5 @ 1.5kgs
B2 Adduction/Abduction - 2 x 5 @ 1.5kgs
Grip work went quite well - CoC feels very easy to me, I'll go for sets of 10 next week before progressing to the number 1.
Neck Harness 2 x 8 - 15kgs
Just when I thought I was rallying for a strong finish I strained the right hand side of my neck - bloody painful it is too. So there'll be a day or so of walking bolt upright and twisting round from the waist. :(
Going to do what I mentioned yesterday about adding in a few carbs to my diet - feels like I losing strength and cardio capacity.
Deadlift & Grip
Mobility - Amosov Routine
Deadlift - 120 x 3, 130 x 3, 145 x 3 x 2, 140kgs x3 - took it up a notch from my high of the previous week, but there wasn't much in me. My work sets of 145 were a lot of work and I had to come down on last set instead of going up to 150.
Chins 4 x 1 + 3 x 3 bw with 1 blue band - this was a new resistance so wasn't sure what to expect. Just felt a little lacklustre.
Grip Work
A1 CoC Trainer 3 x 8
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
B1 Pronation/Supranation - 2 x 5 @ 1.5kgs
B2 Adduction/Abduction - 2 x 5 @ 1.5kgs
Grip work went quite well - CoC feels very easy to me, I'll go for sets of 10 next week before progressing to the number 1.
Neck Harness 2 x 8 - 15kgs
Just when I thought I was rallying for a strong finish I strained the right hand side of my neck - bloody painful it is too. So there'll be a day or so of walking bolt upright and twisting round from the waist. :(
Going to do what I mentioned yesterday about adding in a few carbs to my diet - feels like I losing strength and cardio capacity.
Sunday 22 June 2008
Back to the grind stone
Mobility - Amosov
24kg 1-arm LCCJ:
4 x 6/6 @1 set/min no rest - total: 48 reps in 4 mins
2 min rest
2 Handed swing 32kgs - 70 reps in 3 mins
2 mins rest
2 Handed swing 32kgs - 60 reps in 3 mins
That was very tough for me. I've been following the diet plan I mentioned before. While it is good for body comp (down over 3lbs and a few percentage B/F points this week) I struggle to do well in conditioning work without my potatoes/rice/pasta etc. I felt like the strength was there no worries, but I hear talk of double breathing techniques - fuck that, I've just invented the quadruple breathing technique!!! I may have to throw in a handful of rice here and there to that diet plan and see how I get on.
On a plus side I felt I had at least 2 more mins of LCCJ in me today if I pushed - with a bit of work and maybe some carbo loading (haha) I could be closer than I think to 120.
It's sunday afternoon and I'm off for my "cheat" day sunday lunch now. Potatoes, dessert the works :)
24kg 1-arm LCCJ:
4 x 6/6 @1 set/min no rest - total: 48 reps in 4 mins
2 min rest
2 Handed swing 32kgs - 70 reps in 3 mins
2 mins rest
2 Handed swing 32kgs - 60 reps in 3 mins
That was very tough for me. I've been following the diet plan I mentioned before. While it is good for body comp (down over 3lbs and a few percentage B/F points this week) I struggle to do well in conditioning work without my potatoes/rice/pasta etc. I felt like the strength was there no worries, but I hear talk of double breathing techniques - fuck that, I've just invented the quadruple breathing technique!!! I may have to throw in a handful of rice here and there to that diet plan and see how I get on.
On a plus side I felt I had at least 2 more mins of LCCJ in me today if I pushed - with a bit of work and maybe some carbo loading (haha) I could be closer than I think to 120.
It's sunday afternoon and I'm off for my "cheat" day sunday lunch now. Potatoes, dessert the works :)
Friday 20 June 2008
Last rest day
24kg 1-arm LCCJ:
10 x 6/6 @1 set/min with min rest between sets - total: 120 in 19 mins
Pretty easy. Change of tact from sunday on. Go for time without putting down - say 4 mins and then finish with swings. DLs, chins and grip work back in too.
10 x 6/6 @1 set/min with min rest between sets - total: 120 in 19 mins
Pretty easy. Change of tact from sunday on. Go for time without putting down - say 4 mins and then finish with swings. DLs, chins and grip work back in too.
Wednesday 18 June 2008
Mobility - Pumps and Arm Swings (hardly worth mentioning!!)
Chins - 5 x 2 (red bands)
24kg 1-arm LCCJ:
2 x 6/6 @ 1 set/min no putting bell down
1min rest
6 x 6/6 @1 set/min with min rest between sets - total: 96 in 14 mins
Decompression Hangs / Hamstring Stretch
I'm supposed to be on my easy week but the LCCJs are anything but. They get my heart absolutely racing so quickly. I think it was only by sheer force of will that I got the 100 in 10 mins without setting down last time....at the minute I'm not sure where the other 20 are coming from.
I started out here "forcing" each rep which is very tiring. After a few sets though I was being to relax and getting better efficiency in each rep - the key in being able to do this for me. I have another "easy" day friday then it's time to get the head in gear and get after my RKC amigo - Get well soon Franklin ;)
Chins - 5 x 2 (red bands)
24kg 1-arm LCCJ:
2 x 6/6 @ 1 set/min no putting bell down
1min rest
6 x 6/6 @1 set/min with min rest between sets - total: 96 in 14 mins
Decompression Hangs / Hamstring Stretch
I'm supposed to be on my easy week but the LCCJs are anything but. They get my heart absolutely racing so quickly. I think it was only by sheer force of will that I got the 100 in 10 mins without setting down last time....at the minute I'm not sure where the other 20 are coming from.
I started out here "forcing" each rep which is very tiring. After a few sets though I was being to relax and getting better efficiency in each rep - the key in being able to do this for me. I have another "easy" day friday then it's time to get the head in gear and get after my RKC amigo - Get well soon Franklin ;)
Monday 16 June 2008
Mobility
Amosov routine 10 reps
DL - 120kgs x 3 x 2
Chins - 5 x 2 red bands
LCCJ 24kgs 6 L/R x 4 mins - 48 reps
Swings (2 handed) 24kgs 15 x 3 mins Total: 45 reps
Had a 1 minute break after 2 mins LCCJ.
After my success of last week I spent the last 3 days being an absolute glutton with food and drink. My weight has balloned to such heights I thought I'd never see in my life time. So feeling disgusted with myself I spent half of today planning, buying and cooking for this plan. 2 weeks of this day in day out (with choc milk instead of surge, I've found it a good substitute in the past).
I also felt well below par on all of the exercises above. It's a good job I am supposed to be taking it easy. I can pretend that I was cutting back instead of getting close to maxing out. What was that you were saying about highs and lows Martin? Still at least the shoulder felt good throughout the LCCJs. Franklin we got a race now, and the bad news for you is that I'm pissed off with myself!! ;)
Amosov routine 10 reps
DL - 120kgs x 3 x 2
Chins - 5 x 2 red bands
LCCJ 24kgs 6 L/R x 4 mins - 48 reps
Swings (2 handed) 24kgs 15 x 3 mins Total: 45 reps
Had a 1 minute break after 2 mins LCCJ.
After my success of last week I spent the last 3 days being an absolute glutton with food and drink. My weight has balloned to such heights I thought I'd never see in my life time. So feeling disgusted with myself I spent half of today planning, buying and cooking for this plan. 2 weeks of this day in day out (with choc milk instead of surge, I've found it a good substitute in the past).
I also felt well below par on all of the exercises above. It's a good job I am supposed to be taking it easy. I can pretend that I was cutting back instead of getting close to maxing out. What was that you were saying about highs and lows Martin? Still at least the shoulder felt good throughout the LCCJs. Franklin we got a race now, and the bad news for you is that I'm pissed off with myself!! ;)
Friday 13 June 2008
Decent finish to good 3 weeks.
Mobility
Amosov routine 10 reps
TGUs 16kgs 5 L/R - full get ups outside.
Swings (2 handed) 32kgs 10 mins Total: 200 reps
20 top of min for 7 mins and then I was doing 20 per min in "batches". 200 in 10 mins was my first milestone for swings with the 32 and I'm glad I was able to hit it before my easy week. I think I definitely work best when I do a decent set number of reps on top of each minute. It gets a little boring after a while so I'll work towards adding more reps per min in this fashion and throw in the odd different session to break up the monotony.
It never ceases to surprise me how much more I have within me when my head is in the right place. I could only manage 177 on wednesday. Then 2 days later and after a heavy session yesterday I find 23 reps from somewhere.
I've seen very good overall progress on this program - barring overhead pressing. I see no reason to change it any and plan to stick to it for another 3 weeks after next week. I can only continue doing some light pressing work and other rehab shoulder stuff in the meantime. Hopefully it will be feeling strong enough soon for some heavy stuff - I want to jerk 48kgs by year end!!
Amosov routine 10 reps
TGUs 16kgs 5 L/R - full get ups outside.
Swings (2 handed) 32kgs 10 mins Total: 200 reps
20 top of min for 7 mins and then I was doing 20 per min in "batches". 200 in 10 mins was my first milestone for swings with the 32 and I'm glad I was able to hit it before my easy week. I think I definitely work best when I do a decent set number of reps on top of each minute. It gets a little boring after a while so I'll work towards adding more reps per min in this fashion and throw in the odd different session to break up the monotony.
It never ceases to surprise me how much more I have within me when my head is in the right place. I could only manage 177 on wednesday. Then 2 days later and after a heavy session yesterday I find 23 reps from somewhere.
I've seen very good overall progress on this program - barring overhead pressing. I see no reason to change it any and plan to stick to it for another 3 weeks after next week. I can only continue doing some light pressing work and other rehab shoulder stuff in the meantime. Hopefully it will be feeling strong enough soon for some heavy stuff - I want to jerk 48kgs by year end!!
Thursday 12 June 2008
Great session
Deadlift & Grip
Mobility - Amosov 10 reps - felt really loose and free in my joints when doing these today.
Deadlift - 115 x 3, 130 x 3, 140 x 3 x 2, 147.5kgs x 3 - very pleased with this performance. Knew it was going to be a good day after the mobility exercises. Re-set after each rep on the last set. Wouldn't have wanted to go much heavier than that either, was a little close to the nerve for me.
Chins 5 x 5 bw with red bands - improvement here too. Can progress to using 1 blue band.
Grip Work
A1 Pinch Block 3 x 6 sec holds - 16.5kgs
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
Wrist Reverse Curls 3 x 8 - 16kgs KB + 1.25kg suspended with a steel bar - took off the 1.25 for last set
Wrist Curls 3 x 8 - 17.25kgs
Neck Harness 3 x 8 - 13.75kgs.
Felt really good throughout - though my hands were getting tired doing the grip work. I have a final conditioning session tomorrow where I'll go hard then I'm having an easy week next week. Will probably half the volume and may even lower the intensity too. I think I shall forego most if not all the grip work as it will get plenty of work from my main exercises anyway and it is apparently very easy to overwork.
Mobility - Amosov 10 reps - felt really loose and free in my joints when doing these today.
Deadlift - 115 x 3, 130 x 3, 140 x 3 x 2, 147.5kgs x 3 - very pleased with this performance. Knew it was going to be a good day after the mobility exercises. Re-set after each rep on the last set. Wouldn't have wanted to go much heavier than that either, was a little close to the nerve for me.
Chins 5 x 5 bw with red bands - improvement here too. Can progress to using 1 blue band.
Grip Work
A1 Pinch Block 3 x 6 sec holds - 16.5kgs
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
Wrist Reverse Curls 3 x 8 - 16kgs KB + 1.25kg suspended with a steel bar - took off the 1.25 for last set
Wrist Curls 3 x 8 - 17.25kgs
Neck Harness 3 x 8 - 13.75kgs.
Felt really good throughout - though my hands were getting tired doing the grip work. I have a final conditioning session tomorrow where I'll go hard then I'm having an easy week next week. Will probably half the volume and may even lower the intensity too. I think I shall forego most if not all the grip work as it will get plenty of work from my main exercises anyway and it is apparently very easy to overwork.
Wednesday 11 June 2008
Monday 9 June 2008
Deadlift & Grip
Mobility - Amosov Routine
Deadlift - 110 x 3, 125 x 3, 135 x 3 x 2, 142.5kgs x3 - last set was a bit tight, but pretty easy overall.
Chins 3 x 5 + 2 x 3 bw with red bands
Grip Work
A1 CoC Trainer 3 x 5
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
B1 Pronation/Supranation - 2 x 5 @ 1.25kgs
B2 Adduction/Abduction - 2 x 5 @ 1.25kgs
Neck Harness 3 x 8 - 12.5kgs
Really enjoyed this session. Was feeling tired today and surprised myself with how much work I got done. REALLY happy with how my deadlifting is coming on - also my hands have felt stronger lately.
Mobility - Amosov Routine
Deadlift - 110 x 3, 125 x 3, 135 x 3 x 2, 142.5kgs x3 - last set was a bit tight, but pretty easy overall.
Chins 3 x 5 + 2 x 3 bw with red bands
Grip Work
A1 CoC Trainer 3 x 5
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
B1 Pronation/Supranation - 2 x 5 @ 1.25kgs
B2 Adduction/Abduction - 2 x 5 @ 1.25kgs
Neck Harness 3 x 8 - 12.5kgs
Really enjoyed this session. Was feeling tired today and surprised myself with how much work I got done. REALLY happy with how my deadlifting is coming on - also my hands have felt stronger lately.
Sunday 8 June 2008
Mobility
Amosov routine 10 reps
Jerked the 32 once with left and it was enough to know stop.
Swings 32kgs 15:15 x 26 rounds (13 mins) Total: 200 reps
Went 5/10 alternating on the reps each time. This worked out to 180 in 12mins and then I did 10/10 in the last min to take it up to 200. I wanted to see if it was any easier than just doing 15 reps top of each min....I think it was a little easier. I might try it in EDT fashion next time starting at 10 reps then resting and coming down reps as required. Just a matter of keeping it interesting.
Amosov routine 10 reps
Jerked the 32 once with left and it was enough to know stop.
Swings 32kgs 15:15 x 26 rounds (13 mins) Total: 200 reps
Went 5/10 alternating on the reps each time. This worked out to 180 in 12mins and then I did 10/10 in the last min to take it up to 200. I wanted to see if it was any easier than just doing 15 reps top of each min....I think it was a little easier. I might try it in EDT fashion next time starting at 10 reps then resting and coming down reps as required. Just a matter of keeping it interesting.
Friday 6 June 2008
Deadlift & Grip
Mobility - did not do!!
Deadlift - 105 x 3, 120 x 3, 132.5 x 3 x 2, 137.5kgs x3 - felt really good. I did these "touch and go" rather than re-setting between each rep. It adds another dimension in that I find I'm fighting to keep decent form. If the weight was much heavier though I'd stop and reset as I'd imagine it's easy to get injured that way.
Chins 5 x 3 bw with red bands, found some info on the bands which I'll put following this. Again felt good, felt it in my shoulder a little but it got easier as I went through.
Grip Work
A1 Pinch Block 3 x 6 sec holds - 16.5kgs
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
Wrist Reverse Curls 3 x 8 - 16kgs KB suspended with a steel bar
Wrist Curls 3 x 10 - same as above.
Pinch holds were right on my limit. Sand bucket is OK for extensors but I'd like to get bands when I've got the cash. I like the wrist curl set up as the KB can and will slide up and down the bar if you don't use control. I didn't mean to do more reps on the ordinary curls, it was just easier and I found myself forgetting and doing a couple of extra each time.
Neck Harness 3 x 8 - 12.5kgs. Think I used 15kgs last time I did these and my neck was sore the next day so I knocked weight back.
Really enjoyed this session. Given I was just plain lazy yesterday and missed a day I plan to go back out later and do some KB and sledge work (no dresses!!).
Iron Woody Bands
# 3 - Small (Blue) 25-80 lbs
# 2 - Super Mini (Red) 10-50 lbs
# 1 - Mini (Plain) 5-35 lbs
I've moved from 2 blues to 2 reds. Not too sure how you'd interpret how much help each set gives me. I'd say though (and correct me if you think I'm wrong) that based on the above I could progress by doing 2 reds, 1 blue, 2 plains, 1 red, 1 plain. Hopefully I'd be able to skip the odd progression step along the way.
**Edit**
Part 2
1 Handed Swings 24kgs / Sledge Hammer Strikes 15:15 x 33 rounds (5 min break in middle)
Was alternating with my 4 1/2 year old nephew so my rep range was 7-10 on both as I had to talk to him throughout. He did really well actually. He was hitting the tire with an old spade handle I found laying around and was deadlifting the 16kg bell, which he lifted at least once every round. He made me stop in the middle to get him a drink and a biscuit haha.
Mobility - did not do!!
Deadlift - 105 x 3, 120 x 3, 132.5 x 3 x 2, 137.5kgs x3 - felt really good. I did these "touch and go" rather than re-setting between each rep. It adds another dimension in that I find I'm fighting to keep decent form. If the weight was much heavier though I'd stop and reset as I'd imagine it's easy to get injured that way.
Chins 5 x 3 bw with red bands, found some info on the bands which I'll put following this. Again felt good, felt it in my shoulder a little but it got easier as I went through.
Grip Work
A1 Pinch Block 3 x 6 sec holds - 16.5kgs
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
Wrist Reverse Curls 3 x 8 - 16kgs KB suspended with a steel bar
Wrist Curls 3 x 10 - same as above.
Pinch holds were right on my limit. Sand bucket is OK for extensors but I'd like to get bands when I've got the cash. I like the wrist curl set up as the KB can and will slide up and down the bar if you don't use control. I didn't mean to do more reps on the ordinary curls, it was just easier and I found myself forgetting and doing a couple of extra each time.
Neck Harness 3 x 8 - 12.5kgs. Think I used 15kgs last time I did these and my neck was sore the next day so I knocked weight back.
Really enjoyed this session. Given I was just plain lazy yesterday and missed a day I plan to go back out later and do some KB and sledge work (no dresses!!).
Iron Woody Bands
# 3 - Small (Blue) 25-80 lbs
# 2 - Super Mini (Red) 10-50 lbs
# 1 - Mini (Plain) 5-35 lbs
I've moved from 2 blues to 2 reds. Not too sure how you'd interpret how much help each set gives me. I'd say though (and correct me if you think I'm wrong) that based on the above I could progress by doing 2 reds, 1 blue, 2 plains, 1 red, 1 plain. Hopefully I'd be able to skip the odd progression step along the way.
**Edit**
Part 2
1 Handed Swings 24kgs / Sledge Hammer Strikes 15:15 x 33 rounds (5 min break in middle)
Was alternating with my 4 1/2 year old nephew so my rep range was 7-10 on both as I had to talk to him throughout. He did really well actually. He was hitting the tire with an old spade handle I found laying around and was deadlifting the 16kg bell, which he lifted at least once every round. He made me stop in the middle to get him a drink and a biscuit haha.
Wednesday 4 June 2008
Swings and Sledge Hammer Strikes
Didn't take h/r - going to stop listing it. I quite often forget and I don't think that it means much, it is always within a tolerance of 5 bpms anyway.
Mobility
Amosov routine 10 reps
Swings 32kgs / Alternating Hands Hammer Strikes 15:15 x 32 rounds (16 mins)
Swings 16 x 10 - total 160 reps Strikes 16 x 9 - total 144
Shoulder feels better but wanted to give it a few days to recover before attacking the 32kgs jerks again. Plan here wasn't to go all out, but push it a little - a medium day if you will. Felt good to have a session go completely to plan!!
Mobility
Amosov routine 10 reps
Swings 32kgs / Alternating Hands Hammer Strikes 15:15 x 32 rounds (16 mins)
Swings 16 x 10 - total 160 reps Strikes 16 x 9 - total 144
Shoulder feels better but wanted to give it a few days to recover before attacking the 32kgs jerks again. Plan here wasn't to go all out, but push it a little - a medium day if you will. Felt good to have a session go completely to plan!!
Monday 2 June 2008
Not at the races
H/R - 48bpms
Mobility - Amosov routine - 10 reps
Deadlift - 100 x 3, 120 x 3 x 4
Chins - skipped
Grip Work - skipped
Neck Harness 10kgs x 2 x 8 + 12.5kgs x 8
Woke up this morning with a sore shoulder again - probably from swings and waiter walks yesterday. I had a go at all the exercises in my program but it wasn't happening. Even the ones I did do weren't really going well either.
Going to ice the shoulder and give it a couple of days along with the hands and chalk the session up to experience.
Mobility - Amosov routine - 10 reps
Deadlift - 100 x 3, 120 x 3 x 4
Chins - skipped
Grip Work - skipped
Neck Harness 10kgs x 2 x 8 + 12.5kgs x 8
Woke up this morning with a sore shoulder again - probably from swings and waiter walks yesterday. I had a go at all the exercises in my program but it wasn't happening. Even the ones I did do weren't really going well either.
Going to ice the shoulder and give it a couple of days along with the hands and chalk the session up to experience.
Sunday 1 June 2008
30 Minutes of Thunder (My Version)
H/R 49bpms - great nights sleep even though I dreamed of getting stabbed...it wasn't so bad actually. I reciprocated by taking the guys eye out with my fingers. Must be looking forward to the TFT course.
I've been using a piece of software I've had for a while called Neuro-Programmer 2
It's about using entrainment to produce Alpha/Beta/Theta waves in your brain to produce various states. I look on it as lazy mans meditation/relaxation. I can get myself into pretty deep relaxed states and it gives me very lucid dreams....it's a great job!!
Amosov routine 10 reps each
KB mess around:
24 kgs Jerks 5 L/R top of min 10 mins - total 100
16kgs Snatches L/R top of min 10 mins - total 100
32 kgs Swings 10 top of min 10 mins - total 100
No rest between exercise change overs. Worked out at around 30:30 for 30 mins.
16 kgs Rotational Towel Swing - 2 x 10 clockwise/anticlockwise
24 kgs Waiter Walks - 2 x 40 secs e/a
Michael Stehle does LCCJ/Snatches/Squats with 32kgs in this fashion - this was my scaled down version. I actually started off doing 10/10 with the snatches, but realised this would be passing the ssst with a 16 in the midst of this workout. I cut it back to 5/5, but it was too easy. If I do it again I'll have to try 7 or 8.
Even though I took the dremil to the 32, the 16 tore my hands up even more!! My right hand is a mess of skinned, weeping sores....hope I can deadlift with it tomorrow night though ;)
Towel Swings were fun!! I worked up quite a good pace with them - and they are tough on the core for sure. 40s waiter walks consistutes all I was able to do....not much of a finisher, but overall a good session.
I've been using a piece of software I've had for a while called Neuro-Programmer 2
It's about using entrainment to produce Alpha/Beta/Theta waves in your brain to produce various states. I look on it as lazy mans meditation/relaxation. I can get myself into pretty deep relaxed states and it gives me very lucid dreams....it's a great job!!
Amosov routine 10 reps each
KB mess around:
24 kgs Jerks 5 L/R top of min 10 mins - total 100
16kgs Snatches L/R top of min 10 mins - total 100
32 kgs Swings 10 top of min 10 mins - total 100
No rest between exercise change overs. Worked out at around 30:30 for 30 mins.
16 kgs Rotational Towel Swing - 2 x 10 clockwise/anticlockwise
24 kgs Waiter Walks - 2 x 40 secs e/a
Michael Stehle does LCCJ/Snatches/Squats with 32kgs in this fashion - this was my scaled down version. I actually started off doing 10/10 with the snatches, but realised this would be passing the ssst with a 16 in the midst of this workout. I cut it back to 5/5, but it was too easy. If I do it again I'll have to try 7 or 8.
Even though I took the dremil to the 32, the 16 tore my hands up even more!! My right hand is a mess of skinned, weeping sores....hope I can deadlift with it tomorrow night though ;)
Towel Swings were fun!! I worked up quite a good pace with them - and they are tough on the core for sure. 40s waiter walks consistutes all I was able to do....not much of a finisher, but overall a good session.
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