Good day. Did not get started until pretty late, 630pm. The weather was unusually nice which was very cool. Started with various bar hangs to try and stretch out the lats, decompress the back, get the biceps a little stretched out too. Felt good.
Switched things up a bit this time and went with 3 minute running intervals, a total of 5 sets, which ended up being 30 minutes of running.
Run 3 minutes, SL DLs 5/5, run 3 minutes, pullups 5, pushups 5
x 5
30 minutes running, 25 SL DLs per leg, 25 pullups, 25 pushups
That is the sweet spot I think for me as it gets in about 3 miles, which is perfectly fine, and a shorter interval like 3 minutes allows for a bit more of a sprint. I might even drop it to 2 minute intervals and see how that goes. I think that would actually be pretty hard. This is the strongest I have felt running in a long, long time. My stride feels so much more powerful, really getting the glutes, hamstrings involved and it is taking a lot of pressure off of the feet and ankles I think to have a more powerful stride. Strides are longer too. I think the squatting work lately has been really, really helpful too and definitely want to keep exploring the squat and improving and strengthening it. I have noticed a little bit of size in the legs as well but not too much.
Sunday, March 23, 2014
Saturday, March 22, 2014
3/21/14 Friday March 21, 2014 (training with Kevin)
Checked my training log and I last trained with Kevin on Wed Feb 19- about a month ago.
Slept in more than I intended, didn't warm up enough, but did warm up some.
Slept in more than I intended, didn't warm up enough, but did warm up some.
6:35am - Training session with Kevin. We did some primal move to get warmed up.
As usual this was a good session. We warmed up with some mobility, bar hangs, learned some t-spine drills, and then practiced crooked arm bars with presses and got some improved technique which was good. Worked on some TGUs, rolling to elbow only, and various cues to really drive that foot into the ground, drive the hip over, pull with the arm etc. I think those will continue to help and I will keep refining that TGU to the point where I can nail reps with the 36kg on the L side which has been giving me trouble.
We trained some double front squat with the 24kgs, everything looked good there, Kevin was pleased. We played a little with keeping my toes pointing out slightly instead of right straight ahead. Also getting to parallel but not going to far into the hole.
We trained some double swings with the 24kg, felt weird as my R wrist was clicking on the reps, parked the bells and tried to work that out. Very strange indeed though I noticed this one early this week on a rep doing 1H SW on Tuesday. I think some things are a little off there. After this session I had my chiropractor adjust the wrist which seemed to help. I need to keep releasing the tight spots in the traps, biceps, forearms etc. because I just think everything is a bit tight and the wrist is responding. Also Kevin advised me to hold on the bell on all swings and not let go at the float which I do on every single rep. He pointed out that can pull on the wrist, and for now I need to practice keeping a hold of the bell. It might tax my grip but this will be improved for the wrist on swings. I am going to follow that advice for certain.
We did a variety of tall kneeling presses with the 24kg, which were good. These are going to come back into the training plan again. This is a good movement and deceptively challenging.
Lastly we did some push-presses with the 24kg and then the 32kg for practice, to try and get this movement back. I thought that was good and look forward to sets of these with the 32kg.
7:50am - Good stuff. The wrist clicking surprised me but I don't think this is anything as long as I address it, follow Kevin's advice on swings, etc. I did not notice anything whatsoever on cleans, squats, presses. Probably a great idea to keep a hold of the bell for all reps and not do the grip / let go / regrip that I have been doing, though that will be a little bit of a habit to break.
As usual this was a good session. We warmed up with some mobility, bar hangs, learned some t-spine drills, and then practiced crooked arm bars with presses and got some improved technique which was good. Worked on some TGUs, rolling to elbow only, and various cues to really drive that foot into the ground, drive the hip over, pull with the arm etc. I think those will continue to help and I will keep refining that TGU to the point where I can nail reps with the 36kg on the L side which has been giving me trouble.
We trained some double front squat with the 24kgs, everything looked good there, Kevin was pleased. We played a little with keeping my toes pointing out slightly instead of right straight ahead. Also getting to parallel but not going to far into the hole.
We trained some double swings with the 24kg, felt weird as my R wrist was clicking on the reps, parked the bells and tried to work that out. Very strange indeed though I noticed this one early this week on a rep doing 1H SW on Tuesday. I think some things are a little off there. After this session I had my chiropractor adjust the wrist which seemed to help. I need to keep releasing the tight spots in the traps, biceps, forearms etc. because I just think everything is a bit tight and the wrist is responding. Also Kevin advised me to hold on the bell on all swings and not let go at the float which I do on every single rep. He pointed out that can pull on the wrist, and for now I need to practice keeping a hold of the bell. It might tax my grip but this will be improved for the wrist on swings. I am going to follow that advice for certain.
We did a variety of tall kneeling presses with the 24kg, which were good. These are going to come back into the training plan again. This is a good movement and deceptively challenging.
Lastly we did some push-presses with the 24kg and then the 32kg for practice, to try and get this movement back. I thought that was good and look forward to sets of these with the 32kg.
7:50am - Good stuff. The wrist clicking surprised me but I don't think this is anything as long as I address it, follow Kevin's advice on swings, etc. I did not notice anything whatsoever on cleans, squats, presses. Probably a great idea to keep a hold of the bell for all reps and not do the grip / let go / regrip that I have been doing, though that will be a little bit of a habit to break.
Friday, March 21, 2014
3/20/14 Thursday October 20, 2014 (OS PM KB warm up)
9:30am - Original Strength and Primal Move - 30 minutes
9:45am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
10:00am - Complete
Notes - Slept in this morning after doing the odd late night training session last night. Body felt ok, pretty tight oblique and hip on the R side, something I have been battling for awhile. Pretty tight in the overhead position, really trying to work on stretching things out using the arm bars. Time to see Kevin tomorrow and do an overall check in. Deload week again is coming at just the right time.
9:45am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 presses
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 presses
10:00am - Complete
Notes - Slept in this morning after doing the odd late night training session last night. Body felt ok, pretty tight oblique and hip on the R side, something I have been battling for awhile. Pretty tight in the overhead position, really trying to work on stretching things out using the arm bars. Time to see Kevin tomorrow and do an overall check in. Deload week again is coming at just the right time.
Thursday, March 20, 2014
3/20/14 Wednesday March 20, 2014 (DB 24kg total tension complex)
8:15am - 75 minute walk in Spokane around Riverpark Square downtown and Gonzaga Campus
9:30am - finish
Break
8:35pm - Original Strength and Primal Move - 30 minutes
9:05pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
9:30am - finish
Break
8:35pm - Original Strength and Primal Move - 30 minutes
9:05pm - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
9:20pm - Training session - DB 24kg total tension complex, focus on squats (deload)
24kg TGU, 2/2
24kg G Sq, 10
24kg 2H SW, 5, 10, 15, 20 (50 reps)
"Total tension complex" from Pavel, emphasis on squats, using a ladder format as follows:
24 kgs DB CL, DB PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,3,2,1 for the squats.
After each set, a Renegade Row with the off hand on a box, using the 24kg, 1/1 (7 total sets)
Total of 7 DB CL, DB PR, and 16 reps of the DB SQ with the 24kgs - this is a deload from using DB 28kg and going up to a top ladder of 6
Finisher - 1 minute rack walk with the DB 24kgs (that was a bitch)
9:50pm - Complete
Notes - Obviously a very unusual day for me, was in Spokane working and consciously decided to wait to train until getting home which had me training very late at night, since I do not have good access to KBs in Spokane. I could have used the commercial gym in the morning and done all sorts of stuff, but I was very curious how a deload on the total tension complex would feel and did not want to miss training with the bells. I was just simply stunned because these DB 24kgs felt LIGHT. The first clean flew up so quick I actually had to stop the bells from nearly going over my shoulders. Wow. What am awesome feeling to move weights like this on a "deload" week that definitely in the not that distant past were challenging. I remember doing DB 24kg squats for sets of 5 and just being blasted. Not so anymore. So cool. Looking forward to training with Kevin on Friday, I think we might do a snatch test.....
24kg TGU, 2/2
24kg G Sq, 10
24kg 2H SW, 5, 10, 15, 20 (50 reps)
"Total tension complex" from Pavel, emphasis on squats, using a ladder format as follows:
24 kgs DB CL, DB PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,3,2,1 for the squats.
After each set, a Renegade Row with the off hand on a box, using the 24kg, 1/1 (7 total sets)
Total of 7 DB CL, DB PR, and 16 reps of the DB SQ with the 24kgs - this is a deload from using DB 28kg and going up to a top ladder of 6
Finisher - 1 minute rack walk with the DB 24kgs (that was a bitch)
9:50pm - Complete
Notes - Obviously a very unusual day for me, was in Spokane working and consciously decided to wait to train until getting home which had me training very late at night, since I do not have good access to KBs in Spokane. I could have used the commercial gym in the morning and done all sorts of stuff, but I was very curious how a deload on the total tension complex would feel and did not want to miss training with the bells. I was just simply stunned because these DB 24kgs felt LIGHT. The first clean flew up so quick I actually had to stop the bells from nearly going over my shoulders. Wow. What am awesome feeling to move weights like this on a "deload" week that definitely in the not that distant past were challenging. I remember doing DB 24kg squats for sets of 5 and just being blasted. Not so anymore. So cool. Looking forward to training with Kevin on Friday, I think we might do a snatch test.....
Tuesday, March 18, 2014
3/18/14 Tuesday March 18, 2014 (24kg SL DL, SW variations)
6:45am - Original Strength and Primal Move - 30 minutes
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
7:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3
7:30am - Training session - Focus on 24kg SL DLs, TGUs, SW combos
24kg SL DLs, 5/5
2H SW 24kg, 10
1H SW 24kg, 10/10
H2H SW 24kg, 10/10
24kg SL DLs, 5/5
H2H SW 24kg, 10/10
1H SW 24kg, 10/10
100 total SW reps
7:45am - Complete
Notes - Good day. Body is feeling pretty good. The deload week is a good thing. Flying to Spokane today, flying back tomorrow. Going to try and take some nice long walks. Going to train at an odd time, late in the evening tomorrow, DB 24 kg total tension complex, cut down on the sets of ladders so not much volume. Will be interesting to see how that feels, I think it will be pretty easy given that I will be warmed up from the whole day and dropping the weight and sets from what I have been doing.
24kg SL DLs, 5/5
2H SW 24kg, 10
1H SW 24kg, 10/10
H2H SW 24kg, 10/10
24kg SL DLs, 5/5
H2H SW 24kg, 10/10
1H SW 24kg, 10/10
2H SW 24kg, 10
7:45am - Complete
Notes - Good day. Body is feeling pretty good. The deload week is a good thing. Flying to Spokane today, flying back tomorrow. Going to try and take some nice long walks. Going to train at an odd time, late in the evening tomorrow, DB 24 kg total tension complex, cut down on the sets of ladders so not much volume. Will be interesting to see how that feels, I think it will be pretty easy given that I will be warmed up from the whole day and dropping the weight and sets from what I have been doing.
Monday, March 17, 2014
3/17/14 Monday March 17, 2014 (BUP 20kg, PR 24kg, 1H SW ladders)
7:30am - Original Strength and Primal Move - 60 minutes (lots of foam roll, lacrosse ball work on legs)
8:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
8:30am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:45am - Training session - Focus on superset BU PR 20kg / PR 28kg, finish with heavy 1H SW ladder
TGU 20kg, 1+1 including marching in place, about 30 seconds per arm
3X of the following superset:
BU PR 20kg, 1/1
PR 24kg, 5/5
Dead hang from front front porch (modified pull-up bar hang essentially)
Total of 3 BU PR with the 20kg per arm, and 15 PR with the 24kg per arm
1H SW ladders, 3x as follows:
24kg, 10/10
32kg, 5/5
28kg, 5/5
120 swings total 60 per arm
9:15am - Complete
Notes - This is a deload week as planned, leading up to a training session with Kevin this Friday. 3 weeks on, 1 deload week follows. Good cycle. In response on the PR I dropped from the 28kg to the 24kg and dropped to 3 sets of 5. On the 1H SW ladder I dropped the 36kg bell but kept the number of reps the same. Essentially dropped a bell size on the ladder. Kept the BU PR at 20kg but only did 3 total reps. I was pretty damn tight this morning, took forever to warm up, the deload week is definitely coming at the right time. I always have a desire to do more/more/more but this time the deload is welcome and I absolutely understand its place. Frankly the 24kg felt light as hell and so did the swings taking out the 36kg. That is a great feeling, and I know I have really made some progress on overall strength.
TGU 20kg, 1+1 including marching in place, about 30 seconds per arm
3X of the following superset:
BU PR 20kg, 1/1
PR 24kg, 5/5
Dead hang from front front porch (modified pull-up bar hang essentially)
Total of 3 BU PR with the 20kg per arm, and 15 PR with the 24kg per arm
1H SW ladders, 3x as follows:
24kg, 10/10
32kg, 5/5
28kg, 5/5
120 swings total 60 per arm
9:15am - Complete
Notes - This is a deload week as planned, leading up to a training session with Kevin this Friday. 3 weeks on, 1 deload week follows. Good cycle. In response on the PR I dropped from the 28kg to the 24kg and dropped to 3 sets of 5. On the 1H SW ladder I dropped the 36kg bell but kept the number of reps the same. Essentially dropped a bell size on the ladder. Kept the BU PR at 20kg but only did 3 total reps. I was pretty damn tight this morning, took forever to warm up, the deload week is definitely coming at the right time. I always have a desire to do more/more/more but this time the deload is welcome and I absolutely understand its place. Frankly the 24kg felt light as hell and so did the swings taking out the 36kg. That is a great feeling, and I know I have really made some progress on overall strength.
Sunday, March 16, 2014
3/15/14 Saturday March 15, 2014 (interval running / pull-ups / push ups)
Good day. Did not get started until pretty late, 630pm, and it was raining. Finished up in the dark, but it felt good to get the work done on Sat to allow for a long sleep Sat night and more recovery Sunday. Body is certainly feeling a lot better one week later, some of the hanging done each day to help stretch out the lats and decompress the spine is really helping I think. Lockout position overhead on the L side is noticeably more comfortable than a week ago. Noticed some stiffness the last couple of days on my R side low neck / upper lat which is an old problem area. Things keep bouncing around I guess but bottom line have to just keep working on mobility consistently.
I continued again with the interval work in a ladder format this week. Did a 2 minute warm up followed by 2 pull-ups and 2 push-ups, then did the following:
I also decided to mix up the interval work. I actually did the following:
3 minutes running, body weight SL DLs 3/3, 3 minutes running, 3 pull ups, 3 push-ups
4... 4/4.... 4, 4, 4
5...5/5.... 5, 5, 5
4...4/4.... 4, 4, 4
3....3/3....3, 3, 3
Total running time was 38 minutes, with 19 SL DLs each side, 21 pull ups, 21 push ups. I dropped this down just a bit from last week, didn't feel the need to do quite as much work today, keeping things between 30 and 40 minutes of running is just fine.
I continued again with the interval work in a ladder format this week. Did a 2 minute warm up followed by 2 pull-ups and 2 push-ups, then did the following:
I also decided to mix up the interval work. I actually did the following:
3 minutes running, body weight SL DLs 3/3, 3 minutes running, 3 pull ups, 3 push-ups
4... 4/4.... 4, 4, 4
5...5/5.... 5, 5, 5
4...4/4.... 4, 4, 4
3....3/3....3, 3, 3
Total running time was 38 minutes, with 19 SL DLs each side, 21 pull ups, 21 push ups. I dropped this down just a bit from last week, didn't feel the need to do quite as much work today, keeping things between 30 and 40 minutes of running is just fine.
Subscribe to:
Posts (Atom)