Thursday, December 9, 2010
Basically, I have chosen a few lifts and work them 5 days per week. The intensity is somewhere around 50% RM. The concept is not unlike training to improve cardio vascular fitness and building base. I did this for 40 days and had outstanding results. True to what Dan John said, I wanted to change things up periodically especially as I neared the end of the protocol. (Note: my description is vague to respect Dragon Door, Dan John and Pavel there is more to it, it is not published yet.)
Upon completion of 40 training days, I pondered several protocols to switch for the remainder of the year. An Enter the Kettlebell cycle, VWC, Kettlebell Muscle, Return of the Kettlebell, some kettlebell sport (GS) training, just to name a few. I chose to do another 40 day cycle of easy strength with the same focus. Heck, if you want to get better at something, you have to do it.
My lifts for this cycle:
WU with swings and goblet squat then military press, single leg deadlift, Row/pull up (choose 1), Evil wheel. Oh yea, snatches too.
How simple is that?
I've already had mucho success in the 11 days of my second cycle! I'm hitting more volume easier with bigger weight than ever and I'm knocking on the door of a new all time PR in the MP. It is hard to believe that I'm pressing 36k (80 lbs) kettlebells for multiple reps and sets. !!EXCITEMENT!!
More to come on my progress over the past few months. I have graphs!
I have began riding my bicycle again but don't have enough cycling fitness to ride any real distances because I didn't ride for 3 months. This could prove to suck bad but 2011 is right around the corner and I have goals. Thus I'm slowly rebuilding stamina and I mean real slowly! My short term goal on the bike is to build to 80-100 mile ride before 2011.
Saturday, September 11, 2010
My training or practice is now based on a grease the groove model. That means instead of setting aside a large block of time, I'm working through out the day. So it kinda looks like this:
In the AM I try to get my prep work done. This includes some Z health, and some corrective movement patterns and some get ups. I throw in some jumping rope if I feel froggy.
Pull ups - a set of x reps every time I go up stairs. That can be a lot because I moved the baby's changing table up stairs.
Press, swings when I go into the basement. I make excuses to venture down there every few hours.
I've been managing to get a smoker in before dinner each night too. Just trying to explode the heart!
Tuesday, August 31, 2010
Yesterday, I got busy with the Mr. Mom duties and just wasted away.
Today, back to business.
Most of my workouts consist of preparatory work. This includes joint mobility, perhaps some Z health, some corrective exercises personalized for MY issues (yours may be different but probably similar) and then some work (exercises) that prepare the groove. All of this before the work begins. I did the JM, Z, and started the corrective issues. If I wasn't so damn Fat, I would be able to get into the freaking bretzel a little easier. Hell, I would be able to do EVERYTHING without difficulty. SH*7 I need to drop lbs...fast.
All of the prep work lasted about 30 minutes. Then it was time for the real work. I did snatches.
The first minute was horrible, then I settled into a groove. When my form started failing due to fatigue, I parked the bell and called it a night.
Fatigue is the enemy of progress. Going on after fatigue destroys form is NOT acceptable towards the overall good. Remember it is not about today's workout. It is the ability to repeat it for months or years to come.
Thursday, August 26, 2010
Since I have no idea what the problem is, I'm thinking about just riding for fun. Keeping the distances >80 miles or so (MAYBE, haha). I'm sure I'll be tempted to do some real distance. Truth is I know what I want to do but may need to get in the game mentally.
Thursday, August 19, 2010
Let's sum up the past month. I've done a little riding, not enough and almost no lifting. What have I achieved? Insidious weight gain, GI problems and possibly some depression thrown in to ice the cake. I may becoming Doug Heffernan. A reflection of 2010 thus far shows no real training on my part yet, lots of half-ass efforts. I can see nothing positive coming from this.
Here's a problem. Grab a plate at the gym and start walking around, get on the treadmill and walk with it or try to run with it. Now sit on your bicycle and try to ride several hours with the extra weight.
Time for some changes.
1. Diet change. - Some adjustments that will lead to better health and dropping some LBS. See Primal Blueprint for more information.
2. Resume a RKC based strength and mobility program. I've done testing and have a focus on what I need to work on. I also have to prepare for some upcoming RKC workshops that I'm attending.
I need to set some goals for the rest of 2010 and will have another post about these goals. I'm still getting them specific.
Prep work - Crocadile breathing, primal rolls, bretzel,
5 x Swings 24k x 25 + Get ups to hip raise x 5lr
Long Cycle Clean and Jerk ladder 7 rungs. Stopped when form started to go south. Got some work to do here.
Thursday, July 29, 2010
This morning I was up at 0500 (SUCK) and on the bike at 0530 to meet a riding buddy for a ride before he had to work. This works great for me. I had 40 miles on the bicycle before 0800. We rode down by the Virginia Beach ocean front and watched the surfers for a few minutes before heading back. Surfing looks like a relaxing sport. I just can't see spending $800 for a board. I'd rather buy some new bicycle things or some training sessions like the upcoming seminar for RKC instructors with Pavel and Coach Dan John.
Here are some options for the rest of the day:
1. More bike riding. -- not likely, I'll save it for tomorrow.
2. Kettlebell training -- probably this afternoon.
3. Work on grad school assignment. -- Not optional, I will spend a few hours
5. Golf. Perhaps a bucket of balls at the range? No not today.
6. Nap or 2 On the Couch. Yes, I think I will!
7. Play with the kids. ALL day. This is the best option.
Wednesday, July 28, 2010
I haven't posted on this blog in a while so I'll back up a little. Last week I had my last day of work in the occupation I've held for the past 20 years. Up until last week I had some good miles on the bicycle but little strength training. On Friday, we had a celebration, then went on the road for a few days for a trip to Baltimore to watch the Minnesota Twins put the smack down on Orioles.
I ask the question, "What next?"
I do have a plan and a back up plan but on R+3, no motivation to move forward.
Only time will tell when I will Get Off the Couch.
Thursday, April 29, 2010
We met in the usual place said hi, registered and RBA Al gave a brief to the riders. I started the day feeling strong and hung with the lead pack until Jack Bennett Road a nice little climb that starts with long false flat. I rode most of the way to the next 2 controls solo completing the first 100k feeling great.
I departed Siler City for the short trip to Seagrove with a group of 5 or 6 riders. My legs were still feeling great for about 10—15 miles. After a little pull on Coleridge Road, I lost some horsepower and slowed. Then I slowed some more and maybe even some more. The next 15 miles were a little miserable but mentally I am in the game and knew a rest waited up yonder!
The Seagrove Control came just in time. I refueled my fuel, and topped off the water. The volunteers at the control were a very kind and most importantly they had sun screen. Although as I dawned the lotion, I figured I probably would be jinxing the entire ride with rain.
I tore out of the control on a mission to make up some time. Flying up and down the rolling terrain and zipping around the corners until I mistakenly made a wrong turn onto Trinity Church Road and explored 4 miles of the wrong road. Finally I looked at the odometer and thought, I should be at the corner in Erect. GRRRRR. I’m sure I said a few words that I learned in the Marines and can’t repeat. The bonus miles kinda sapped my motivation and I proceeded to lollygag all the way back to Siler City.
Do you know what that makes me? A lollygagger. (Bull Durham)
To my surprise Ron and Sridhar were sitting in front of the gas station eating some delicious snacks when I arrived. While I was taking care of the logistics at the control, my jinx prediction became a reality with the first of several showers.
Ron, Sridhar and Matt the ROMA RBA rode on and off together until a stop at the Andrews Store. Notable here was the amount of rednecks coming from a nearby concert that kept buzzing our posse. Insert more colorful phraseology here.One stretch of road was lined with fireflies. However, with the lack of visibility and the slippery pavement, the pace became decidedly slow. Ron and I lollygagged to Al’s house sometime before midnight.
Monday, March 8, 2010
Saturday, March 6, 2010
I'm using this weekend as an assessment to see where I'm so I can train with direction and focus. So far so good, I have my strength and flexibility assessments completed and I'm not as bad as I thought. All I need to do now is test some bicycle specific levels and hit the road.
Clean and Press - 28k 5x5
Ride: 30 min.
Clean and Press - 32k x 5 - I will use this weight for ladders over the next few months.
TGU - 16k 1 x 5/5
Pull up workout x 4 sets.
Saturday, January 23, 2010
Workout completed. Got home, ate, sat on the couch and I was out until 0200 when I crawled into bed. I slept more than 13 hours. Not sure if this was due to the workout or a combination of an entire week of fatigue. Wow. I decided to rest for the day. I'll pick up the pace again tomorrow.
Swings: 24k - about 100 1 arm, 2 arm etc.
bottoms up long push press - 1x5
2x swing, clean, squat press
2x clean, high pull, push press
1xsnatch x 5
16k Double snatch 3x5
Thursday, January 21, 2010
Well, I watched another workout in my office and when it came time for swings, I said no. But then he stood there staring at me. I caved and the swing-athon began.
Swing: 700...left, right, 2hand, then 20 switch hand.
chain 16k x2--Swing, Clean, Squat Press
Sunday, January 17, 2010
I may need to restructure the training week a little based on my grad school course work. I get too tired to stay awake and study when I both ride and lift. So, I may load all the distance work between Sat - Tue and sneak in a commute or 2 on the other days. Anyone have an opinion?
Z R phase
ASLR, ankle mobility
Get ups 2x5
Chains:::2/16k swing, clean squat press (2 ea) 5x5
Swings - 600 16k alt each 10. 2 set x 300
Friday, January 15, 2010
Clean-->Squat-->Push Press 2/16k : 4 sets x 5 - prep work for jerks
Jerks 2/24k - 2,4,6,8,10 = 1440 kg = (3,175#)
Swing 16k - 2 x 200, 1 x 103 - 1 hand alt every 10. total - 503 rep 8048kg (17,743#)
Ride 30 miles (2 h)
Swing - 16k 1 x 300 (6:50)
Clean>Squat>Press>Swing 2/24 4x5 (960kg)
Ride trainer - 35 min.
Jerk 2/24 - 2,4,6,8,10
Monday, January 11, 2010
I kicked off with double 24k today. I debated about doing at least 1 workout with 16ks, this may have been wise as I haven't done the intense chain workouts in about a month. Well, no sense in being weak like last year. Time to move on, up, and reap the benefits. In reality I'll probably be sore for a few days. C'est la vie. Non?
Swing, front squat, clean, press 24kx2 4 sets x 4 reps. Good for day one.
Check this volume out:
48k x 16 reps. 768k. = ~1700lbs (for each lift)
Thursday, January 7, 2010
Pushups 2 x 30
Press: 28k] 1 x 1234, 4 x 1233
Let's look at how volume adds up with ladders.
Today I did 16 more reps or 448K (988#). Total Vol today: 1288kg(2840#)
Compare that to the last 2 weeks at 3 rung ladders. 840K (1852#). 988lbs more weight. That's progress.
Wednesday, January 6, 2010
Z full body R Phase.
Swings -- 16k - 1 Set of 300.
For the most part my form was great. I could feel each rep when I was slipping out of the groove and quickly corrected. I am working up to some high reps over the coming months. The key is quality. When quality suffers, I'll stop and hit them another day. 300 was a good starting place and the weight was good for now. Grip was good probably had another 60 reps in grip. Posterior chain endurance is the limiter right now. Heck those are 2 of the main benefits of this exercise. This will also help get me ready for some snatching. I've been neglecting this for too long. I'll wait a little longer until, until swing goal is met.
Tuesday, January 5, 2010
In the mean time I have done some training. But being careful not to tax the system and stay fresh. I couldn't just do nothing. SHEESH.
Sun: Clean and Press 32K 5 x 1 - light day...kinda Done in GTGroove mode.
Mon: Pistols 1/1 16k GTG.
Today: Clean and Press 28k 5 x 2 rungs - medium.
I'll pay for this. Perhaps a 2:00 major in the box? (that's a hockey reference) I will actually pay physically as disfunction catches up with me slowly, quietly, and secretly. I haven't been doing the most important things...Z and other corrective strategies that serve to keep me plum, aligned and mobile.
I'm already starting to feel it. I've been on my feet alot the past few days and it is catching up with me. Here's a list of things acting up:
L lumbar area: about 6 on pain. Annoying.
It's probably all related huh? I'm sure everything is tight right now. I need to reprogram and reset the system before I do any real physical activity.
Friday, January 1, 2010
I began 2010 with an ETK heavy day. Swings x 100 and Clean and Press ladders with 28k 5 x 123. I'll go for 4 rungs next week.