Started the day with the wall sit/press, agility ladder and speed bag. A nice 45 min start to the day. The speed bag is coming along nicely, the hands don't feel lost while alternating hitting techniques anymore. Here's how the afternoon went after a few toe touches and single leg hip raises.
-TGU 36KGx1/1 3sets
Felt good with the extra weight. Another time of 2 through and I will see how the bull dog feels.
-Conventional Deadlift
225LBSx3
315LBSx3
385LBSx5 2sets
Feeling better with this every rep. I'll be ready for a cycle with these after the vacation.
-Bent Press 32KGx5/5 2sets
-1 KB Row 48KGx5/5 2sets
Probably add some weight next time here.
-Plate Curl 2-10LBSx5/5 2sets
Tried the 25 and it wasn't happening. I'll get it. Thinking about getting a leverage block to help with these.
-Bending
DS #1 to 90 degrees on the left hip(PR!)
I didn't keep time(probably 10-15 min) cause I just wanted to get this thing to 90. Very happy with this bend, takin' it to an S very soon.
DS #1 to 50 degrees on the right hip
Thought this would be a iso session but finally got that thing to move after a few push/pulls. I guess that would be a PR for the right hip too. Good night of bending!
-Swing 40KGx10 every 30 sec for 5 min
I was going to do 7 1/2 min(15 sets) but felt the hips slowing down so I packed it up and called it a night.
I finished off with some stretching. My right quad is starting to loosen up and I noticed I am grabbing the ground with my right foot better. Coincidence...I think not. ;-)
Wednesday, December 31, 2008
Sunday, December 28, 2008
Little Bit Of Fun - 12/28/08
Wanted to move a little today so I started with the pump and pry stretch to move the hips and back and went into a snatch TGU combo.
-Snatch/TGU 24KGx20 min
I snatched, did a TGU from the top, and used a transfer swing to switch hads. I took breaks when I needed them(4-5 times I think) and focused on the shoulder pack and total body tension the whole way through. Pretty good combo!
-Bending
SCF Polo #1 (labeled Polo #1) to 180 degrees on left hip
SCF Polo #1 (labeled Polo #1) to 90 degrees on right hip(to 130 on left hip)
Diamond Special #1 to 65 degrees on left hip
I was pretty fried by the time I got to the Diamond, but I need to get stronger with them. I got a video of the Polo and sent it to FBBC for a cert.
-Snatch/TGU 24KGx20 min
I snatched, did a TGU from the top, and used a transfer swing to switch hads. I took breaks when I needed them(4-5 times I think) and focused on the shoulder pack and total body tension the whole way through. Pretty good combo!
-Bending
SCF Polo #1 (labeled Polo #1) to 180 degrees on left hip
SCF Polo #1 (labeled Polo #1) to 90 degrees on right hip(to 130 on left hip)
Diamond Special #1 to 65 degrees on left hip
I was pretty fried by the time I got to the Diamond, but I need to get stronger with them. I got a video of the Polo and sent it to FBBC for a cert.
Still Playing w/ The New Moves - 12/27/08
Started with the toe touch and single leg hip raise to move things around before I added some weight.
- TGU 32KGx1/1 3sets done continuously
-Conv. Deadlift
225x3
365x5 2sets
Felt good, but still getting into the grove with style of dead.
-Bent Press 32KGx5/5 2sets
Felt much better with this already. This will be fun to see where I can go with this in a few cycles. I'll try and get some video up in the next few sessions.
-Plate Curl 2-10LBSx5/5 2sets
Felt stronger today than the first time.
-Bending
SCF Polo #1 (labeled Polo) to 115 degrees in 5 min on left hip
I didn't use the towel for padding so my thigh got pretty sore pretty quick.
-Swing 48KGx10 every 40 sec 10 rounds
Had me going pretty good by the end.
- TGU 32KGx1/1 3sets done continuously
-Conv. Deadlift
225x3
365x5 2sets
Felt good, but still getting into the grove with style of dead.
-Bent Press 32KGx5/5 2sets
Felt much better with this already. This will be fun to see where I can go with this in a few cycles. I'll try and get some video up in the next few sessions.
-Plate Curl 2-10LBSx5/5 2sets
Felt stronger today than the first time.
-Bending
SCF Polo #1 (labeled Polo) to 115 degrees in 5 min on left hip
I didn't use the towel for padding so my thigh got pretty sore pretty quick.
-Swing 48KGx10 every 40 sec 10 rounds
Had me going pretty good by the end.
Thursday, December 25, 2008
A Christmas Training Session - 12/25/08
I said I would stay off till Sat but couldn't keep away. I had worked the speed bag and agility ladder but this was the first resistance session in about a week. I figured that was a good rest period.
-Wall Sit/Press x 5min
I think I will save this for after the session from here on out
-Single Leg Hip Raise x8/8
Used this to fire the hip and open the hips before the deads. I tucked the leg in the air so that the thigh was holding a wadded up towel into my ribcage. This forces one hip to extend while the other stays flexed. Good for creating stability and mobility at the same time. Another gem from Grey Cook.
-TGU 32KGx1/1 3sets done continuously
I will start with these and go heavier than I have in the past.
-Conventional Deadlift
225LBSx5
315LBSx5 2sets
Felt good for the first time through in awhile. I felt the semi-sumo getting ready to stall out so I figure this slight change would be enough to keep the progress moving. We'll see. Filmed the last set for critique.
-Bent Press
32KGx3/3,2/2,3/3
Lost focus on the set of 2. I didn't really like the barbell press. I think this will help reinforce the lat engagement and then I may try the barbell again in the future.
-Bent Row 48KGx5/5 2sets
A switch from the pulls and chins to try and give the elbow a little different angle to work with. Again, we'll see how it goes.
-Plate Curls 2-10LBSx3/3 3sets
I noticed my thumb on the side with the tweaked elbow extends a little weird and is weaker that the other side. I'm gonna use these to see if I can strengthen it up. Making the wrists stronger will be a nice side affect.
-Swing 40KGx10 every 30 sec for 5 min
Nice quick hip action to finish the day. I want to add more heavy swings to the next few cycles.
A few little changes made for a great session today.
-Wall Sit/Press x 5min
I think I will save this for after the session from here on out
-Single Leg Hip Raise x8/8
Used this to fire the hip and open the hips before the deads. I tucked the leg in the air so that the thigh was holding a wadded up towel into my ribcage. This forces one hip to extend while the other stays flexed. Good for creating stability and mobility at the same time. Another gem from Grey Cook.
-TGU 32KGx1/1 3sets done continuously
I will start with these and go heavier than I have in the past.
-Conventional Deadlift
225LBSx5
315LBSx5 2sets
Felt good for the first time through in awhile. I felt the semi-sumo getting ready to stall out so I figure this slight change would be enough to keep the progress moving. We'll see. Filmed the last set for critique.
-Bent Press
32KGx3/3,2/2,3/3
Lost focus on the set of 2. I didn't really like the barbell press. I think this will help reinforce the lat engagement and then I may try the barbell again in the future.
-Bent Row 48KGx5/5 2sets
A switch from the pulls and chins to try and give the elbow a little different angle to work with. Again, we'll see how it goes.
-Plate Curls 2-10LBSx3/3 3sets
I noticed my thumb on the side with the tweaked elbow extends a little weird and is weaker that the other side. I'm gonna use these to see if I can strengthen it up. Making the wrists stronger will be a nice side affect.
-Swing 40KGx10 every 30 sec for 5 min
Nice quick hip action to finish the day. I want to add more heavy swings to the next few cycles.
A few little changes made for a great session today.
Tuesday, December 23, 2008
Time Off A Bit Early
I was scheduled to have one more session before the down week, but decided to take it early. I am getting tired of this elbow/forearm on the left side feeling tender so I will try and do a bit of rehab and ART on it during the down time. I found that the thumb opens funny because the palm of my hand is very tight so even the ext. work is off a little.
As for the next cycle it won't start till I return from vacation on 1/17. In the mean time I will play around with the conventional deadlift, the bent press, and the heavy row. Horse shoes will be the main focus of bending for awhile and swings, snatches, and TGU's will be the bulk of the KB work. That' what I'm looking at. Will probably start up on Sat.
As for the next cycle it won't start till I return from vacation on 1/17. In the mean time I will play around with the conventional deadlift, the bent press, and the heavy row. Horse shoes will be the main focus of bending for awhile and swings, snatches, and TGU's will be the bulk of the KB work. That' what I'm looking at. Will probably start up on Sat.
Thursday, December 18, 2008
Session #11 - 12/18/08
Started the day with some bending. Actually some iso work on a grade 8 with IMPS. I got a little wobble in it but not much. Put about 15-20 min into it. Here's how the afternoon session went.
-Wall Sit/Press 5min
-Deadlift
225LBSx3
315LBSx3
435LBSx4
390LBSx5
Happy with this, I only got 2 at 435 last time.
-Military Press 155LBSx4,3
-Chin Up 25LBSx5 2sets
-Suitcase Dead 175LBSx3 left/2 right
Couldn't keep it from from spinning out of my right hand on the 3rd rep
-Torso Rotation 45LBSx30 sec on/30 sec off 4rounds
Felt good with the extra weight.
-Swing 32KGx10 20sets
I took a little time to help my sister-in-law out with her training and then we ended it up with you go-I go style swings. Much more fun to swing with a partner.
-Wall Sit/Press 5min
-Deadlift
225LBSx3
315LBSx3
435LBSx4
390LBSx5
Happy with this, I only got 2 at 435 last time.
-Military Press 155LBSx4,3
-Chin Up 25LBSx5 2sets
-Suitcase Dead 175LBSx3 left/2 right
Couldn't keep it from from spinning out of my right hand on the 3rd rep
-Torso Rotation 45LBSx30 sec on/30 sec off 4rounds
Felt good with the extra weight.
-Swing 32KGx10 20sets
I took a little time to help my sister-in-law out with her training and then we ended it up with you go-I go style swings. Much more fun to swing with a partner.
Tuesday, December 16, 2008
Session #10 - 12/16/08
Began the day with the agility ladder and speed bag. Put about 15 min in on each. The evening session began with the wall sit/press for 5 min and some toe touches.
-Deadlift
225LBSx3
315LBSx3
415LBSx5
375LBSx5
Felt good, I switched the order up a bit and saved the suitcase deads for the later in the session.
-Military Press 150LBSx5 2sets
Felt stronger than 145 did the other day.
-Chin Up 20LBSx5 2sets
Felt very good with the grip.
-Suitcase Dead 165LBSx5/5
Felt stronger leaving them till later in the session.
-Bending
Diamond Special #1 to about 80 degrees on left hip
A new PR so I'm very happy with this! This is the first time I've even moved a Diamond of any type and a fella' I know told me these are similar to the Classic's. I have more Special's than Classic's so I'll practice on these and cert on the Classic's.
SCF Polo #1(marked Polo #1) to 180 degrees started on right hip and finished on left
A PR on this shoe as well, I think 150 or so is as far as I've gotten one of these before. I'll video this next time for a cert from FBBC.
-Snatch 32KGx5/5 3sets
Just wanted to get some heavier snatches in. I was going to play with the Bulldog but I think the shoes took it out of me so the 32 had to do.
Torso Rotation 35LBSx30 sec on/30 sec off 4 rounds
A little better time line, I was able to keep moving the whole time I was on.
All in all a great day!
-Deadlift
225LBSx3
315LBSx3
415LBSx5
375LBSx5
Felt good, I switched the order up a bit and saved the suitcase deads for the later in the session.
-Military Press 150LBSx5 2sets
Felt stronger than 145 did the other day.
-Chin Up 20LBSx5 2sets
Felt very good with the grip.
-Suitcase Dead 165LBSx5/5
Felt stronger leaving them till later in the session.
-Bending
Diamond Special #1 to about 80 degrees on left hip
A new PR so I'm very happy with this! This is the first time I've even moved a Diamond of any type and a fella' I know told me these are similar to the Classic's. I have more Special's than Classic's so I'll practice on these and cert on the Classic's.
SCF Polo #1(marked Polo #1) to 180 degrees started on right hip and finished on left
A PR on this shoe as well, I think 150 or so is as far as I've gotten one of these before. I'll video this next time for a cert from FBBC.
-Snatch 32KGx5/5 3sets
Just wanted to get some heavier snatches in. I was going to play with the Bulldog but I think the shoes took it out of me so the 32 had to do.
Torso Rotation 35LBSx30 sec on/30 sec off 4 rounds
A little better time line, I was able to keep moving the whole time I was on.
All in all a great day!
Sunday, December 14, 2008
Back Off Session for #9 - 12/13/08
The main warm up move has become the wall sit/press for 5 min. I always thought I had good t-spine extension but it is getting even better and the hips are loosening up as well.
-Suitcase Dead 155LBSx5/5
-Deadlift
225LBSx3
315LBSx3
395LBSx5
355LBSx5
-Mil Press 145LBSx5 2sets
-Chin Up 15LBSx5 2sets
-Torso Rotation w/Barbell 35LBSx1 min on/30 sec off 4 rounds
Not sure what to call this move but I got the idea from watching Ryan Pitts of Strongergrip.com use his Gut Wrench. I wedged one end of the bar into a corner and loaded the other end. The rotation was going from one side of the body, over head, to the other side. The reps fell off like crazy from the first min to the second! The third and fourth min were just rediculous. Great move, I think it will find it's way into the rotation.
-Suitcase Dead 155LBSx5/5
-Deadlift
225LBSx3
315LBSx3
395LBSx5
355LBSx5
-Mil Press 145LBSx5 2sets
-Chin Up 15LBSx5 2sets
-Torso Rotation w/Barbell 35LBSx1 min on/30 sec off 4 rounds
Not sure what to call this move but I got the idea from watching Ryan Pitts of Strongergrip.com use his Gut Wrench. I wedged one end of the bar into a corner and loaded the other end. The rotation was going from one side of the body, over head, to the other side. The reps fell off like crazy from the first min to the second! The third and fourth min were just rediculous. Great move, I think it will find it's way into the rotation.
Friday, December 12, 2008
Session #8 - 12/11/08
Wall sit/press, agility ladder and speed bag work in the morning. About 40-45 min of work between all of them.
-Suitcase Dead 155LBSx5/5
The grip felt good, really have to focus on tight grip and square hips.
-Deadlift
225LBSx5
315LBSx5
435LBSx2
390LBSx5
Closing in on the 1RM so the reps will drop a bit. Good thing the back off day is next. This wave cycling really seems to be a great choice for progressive strength gains. It always backs you off and ramps you up at the right times.
-Mil. Press 155LBSx5,3
-Chin Ups 25LBSx5,4
Could have got five but the grip went. Not real happy with that.
-Bending
I was going to stay away from this till the weekend, but got a new kind of shoe and had to try it out. It's a SCF Polo #1 from FBBC but it's wider and has shorter legs(might be a little thicker too) than the normal Polo #1. As you can guess that is the formula for a tougher shoe. I went off my left hip and fought with it for 10 or 15 min to get it to about 70 degrees. I was able to get the other Polo #1 to well past 90 degrees. I guess it'll be another stepping stone to the Diamonds.
-Swing 24KGx10 every 30 sec for 10 min
Nice quick 200 swings.
Good day in the dungeon!
-Suitcase Dead 155LBSx5/5
The grip felt good, really have to focus on tight grip and square hips.
-Deadlift
225LBSx5
315LBSx5
435LBSx2
390LBSx5
Closing in on the 1RM so the reps will drop a bit. Good thing the back off day is next. This wave cycling really seems to be a great choice for progressive strength gains. It always backs you off and ramps you up at the right times.
-Mil. Press 155LBSx5,3
-Chin Ups 25LBSx5,4
Could have got five but the grip went. Not real happy with that.
-Bending
I was going to stay away from this till the weekend, but got a new kind of shoe and had to try it out. It's a SCF Polo #1 from FBBC but it's wider and has shorter legs(might be a little thicker too) than the normal Polo #1. As you can guess that is the formula for a tougher shoe. I went off my left hip and fought with it for 10 or 15 min to get it to about 70 degrees. I was able to get the other Polo #1 to well past 90 degrees. I guess it'll be another stepping stone to the Diamonds.
-Swing 24KGx10 every 30 sec for 10 min
Nice quick 200 swings.
Good day in the dungeon!
Wednesday, December 10, 2008
Session #7 - 12/9/08
More agility ladder and speed bag work to start the day off. I've been trying to get 3-4 mornings/week and the foot speed is starting to come back. I feel much more comfortable on my toes and lighter on my feet. The speed bag is coming along as well. I got the Speed Bag Bible DVD and book in the other day and have been working on learning them.
The usual warm up moves started the session, along with the wall sit and press for 5 min(trying to work a bit more ext from the t-spine and stretch the and hips.
-Suitcase Deadlift 145LBSx5/5
Meant to do 155 but messed up the count.
-Deadlift
225xLBS3
315LBSx3
415LBSx5
375LBSx5
-Mil. Press 150LBSx5 2sets
-Chin Up 20LBSx5 2sets
-Bending-Rev style w/left hand in front
9/32"x7" DR isos - tried to hold for 10 sec
1/4"x5" CRS to 50 degrees
Rev style w/right hand in front
1/4"x7" CRS to 90 degrees
1/4"x6" CRS to 80 degrees
1/4"x5 1/2" CRS isos/ little wobble
DU style
1/4"x7" Square CRS isos/ little wobble
DO style in IMPS
1/4"x6" grade 5 hex cap
-Snatch 24KGx30 sec on/30 sec off
Got 14 reps in per set and 15 on the last one on the left side.
The usual warm up moves started the session, along with the wall sit and press for 5 min(trying to work a bit more ext from the t-spine and stretch the and hips.
-Suitcase Deadlift 145LBSx5/5
Meant to do 155 but messed up the count.
-Deadlift
225xLBS3
315LBSx3
415LBSx5
375LBSx5
-Mil. Press 150LBSx5 2sets
-Chin Up 20LBSx5 2sets
-Bending-Rev style w/left hand in front
9/32"x7" DR isos - tried to hold for 10 sec
1/4"x5" CRS to 50 degrees
Rev style w/right hand in front
1/4"x7" CRS to 90 degrees
1/4"x6" CRS to 80 degrees
1/4"x5 1/2" CRS isos/ little wobble
DU style
1/4"x7" Square CRS isos/ little wobble
DO style in IMPS
1/4"x6" grade 5 hex cap
-Snatch 24KGx30 sec on/30 sec off
Got 14 reps in per set and 15 on the last one on the left side.
Sunday, December 7, 2008
Session #6 - 12/6/08
I am really enjoying the agility ladder and speed bag work. Started things off with 10 min of ladder work and 15 min of bag work. Then is was toe touches, inline half kneels with a twist and on to the session.
-Suitcase Deads 155LBSx5/5
This is the first time the weight wanted to role out of my hands so I will probably stay here for a few sessions.
-Deadlift
225LBSx3
315LBSx3
395LBSx5
355LBSx5
-Military Press 145LBSx5 2sets
-Chin Up 15LBSx5 2sets
-Bending
SCF Polo #1 on left hip to about 120 degrees in 5 min
This is not quit as far as I got it last time but it was probably about a 10 min shorter time period.
SCF Ultralite #2 on right hip, hearted
Easy bend, did it for a cert.
DU style isos on 9/32"x7" DR
I got a little wobble in it but mostly iso work. I tried to hold the tension for 10 sec but that is a pretty long time for max tension. At least for me it is.
Still been doing the shoulder dislocates, cobra stretch, child's pose stretch, quad stretch, and hip flexor stretch after most session.
-Suitcase Deads 155LBSx5/5
This is the first time the weight wanted to role out of my hands so I will probably stay here for a few sessions.
-Deadlift
225LBSx3
315LBSx3
395LBSx5
355LBSx5
-Military Press 145LBSx5 2sets
-Chin Up 15LBSx5 2sets
-Bending
SCF Polo #1 on left hip to about 120 degrees in 5 min
This is not quit as far as I got it last time but it was probably about a 10 min shorter time period.
SCF Ultralite #2 on right hip, hearted
Easy bend, did it for a cert.
DU style isos on 9/32"x7" DR
I got a little wobble in it but mostly iso work. I tried to hold the tension for 10 sec but that is a pretty long time for max tension. At least for me it is.
Still been doing the shoulder dislocates, cobra stretch, child's pose stretch, quad stretch, and hip flexor stretch after most session.
Thursday, December 4, 2008
Back Off Session #5 - 12/4/08
Good day today! I got about 15 min of agility ladder work in the morning. I also got my speed bag up so I put about 15 min of practice in the morning and another 15 this afternoon. Very, very fun! I think this will really help keep the forearms and elbows loose from all the grip work. Now for the session.
-Suitcase Dead 150LBSx5/5
As long as it feels good I will probably keep adding 5 lbs to the weight.
-Dead
225LBSx3
315LBSx3
375LBSx5
340LBSx5
-Mil. Press 140LBSx5 2sets
-Chin Up 10LBSx5 2sets
-Bending
SCF Polo #1 to about 150 degrees
This was the first time I tried on of these. It's definitely tougher than the ultralites I have been bending. I worked on it for about 15 min and my thighs finally had enough. I'll get one of these hearted in the next week or so and then hopefully start on the diamonds.
-Swing 48KGx10 every 30 sec for 5 min
I was going to do 1 arm swings but the grip was gone so these had to do. :-)
-Suitcase Dead 150LBSx5/5
As long as it feels good I will probably keep adding 5 lbs to the weight.
-Dead
225LBSx3
315LBSx3
375LBSx5
340LBSx5
-Mil. Press 140LBSx5 2sets
-Chin Up 10LBSx5 2sets
-Bending
SCF Polo #1 to about 150 degrees
This was the first time I tried on of these. It's definitely tougher than the ultralites I have been bending. I worked on it for about 15 min and my thighs finally had enough. I'll get one of these hearted in the next week or so and then hopefully start on the diamonds.
-Swing 48KGx10 every 30 sec for 5 min
I was going to do 1 arm swings but the grip was gone so these had to do. :-)
Session #4 - 12/2/08
Quick one today, wasn't feelin' it.
-Suitcase Dead 145LBSx5/5
-Dead
225LBSx3
315LBSx3
415LBSx5
375LBSx5
-Mil Press 150LBSx5,3
Messed around with the width of my grip on the second set and couldn't get out 5.
-Chin Up 20LBSx5 2sets
That's it.
-Suitcase Dead 145LBSx5/5
-Dead
225LBSx3
315LBSx3
415LBSx5
375LBSx5
-Mil Press 150LBSx5,3
Messed around with the width of my grip on the second set and couldn't get out 5.
-Chin Up 20LBSx5 2sets
That's it.
Subscribe to:
Posts (Atom)
