Session #7 - 1/31/09

-Lower to Upper Body Twist, Shoulder Sweep, ASLR

-TGU 40KGx1/1 3sets
I'm starting to control the very last part(from the forearm to flat on the back) of this much better...makes the move much tougher.

-Conv. Deadlift
225LBSx3
315LBSx3
390LBSx5
350LBSx5

-Stiff Dead 225LBSx5

-Bent Press 38KGx3/3 2sets

-1 KB Row 48KGx5/5 2sets

-Hanging Leg Raise BWx8

-Plate Curl 25LBSx3/3 2sets(negatives on the last to reps of the last set on the right)

-1 Arm Swing 40KGx5/5 5sets
I took a little break before I finished these.

-Back Bridges, Single Leg Drop, Hip Stretch, Toe Touches

That's it...probably practice some snatches tomorrow.

Session #6 - 1/29/09

I didn't do anything this morning so the session got a bit long but it was still good.

-TGU 32KGx5/5
I tried to get all 5 in a row but set it down for a second after the 4th rep on the right and the 3rd rep on the left.

-Conventional Dead
225LBSx3
315LBSx3
370LBSx5
335LBSx5

-Stiff Dead 225LBSx5

-Bent Press 36KGx3/3 2sets

-1 KB Row 48KGx5/5 2sets

-Hanging Leg Raise BWx7

-Bending
SCF Polo #1(labeled) to 150 degrees on left hip

-Snatch 32KGx5/5 every min for 5min

Session #5 - 1/27/09

The second part of today. First back off session of the new cycle.

-Lower to Upper Body Twist, Shoulder Sweeps, ASLR

-TGU 40KGx1/1 3sets

-Conventional Deadlift
225LBSx3
315LBSx3
350LBSx5
315LBSx5

-Stiff Dead 225LBSx5

-Bent Press 34KGx3/3 2sets

-1 KB Row 40KGx5/5 2sets

-Hanging Leg Raise BWx7

Kind of a quick one. I have been trying to only bend twice a week, so it ends up being every other session. More on Thurs.

Morning Swings - 1/27/09

Little movin' in the morning.

-Lower/Upper Body Rotation, ASLR

-Agility Ladder Drills 15min

-Swing 32KGx10 every 30 sec for 10 min

-Toe Touches, Single Leg Drop, Hip Stretch

In and out.

Just Some Snatchin' - 1/25/09

Want to move a little today.

-Lower to Upper Body Twist, Shoulder Sweep, ASLR

-Swing 48KGx10 2sets
Just to warm and preload the hips.

-Snatch 24KGx104 in 5 min(54 left, 50 right)
Felt good with these. Highest total I've ever had, first time over 100 actually.

-Cobra, Child's Pose, Single Leg Drop, Toe Touch

Session #4 - 1/24/09

Great session today. Here's how it went.

-Lower to Upper Body Twists, Shoulder Sweeps, Single Leg Drops
I'm going to use the single leg drop in place of the ASLR for awhile...posting the up leg gives a better stretch and the right feels a bit tighter.

-TGU 40KGx1/1 3sets
Tried a bottoms up with the 24KG to start but dropped it...think I'll wait till I can get outside for this one and the wife agrees. ;-)

-Conventional Deadlift
225LBSx3
315LBSx3
390LBSx5
350LBSx5

-Stiff Dead 225LBSx5

-Bent Press 38KGx3/3 2sets

-1 KB Row 48KGx5/5 2sets

-Plate Curls 25LBSx2/2 2sets (negatives on the last set)

-Hanging Leg Raise BWx5

-Bending
SCF Polo #1(labeled) to 140 degrees in 5 min on left hip
SCF Polo #1(not labeled) from 100 degrees to 105 degrees on right hip

-Back Bridges, Single Leg Drops, Toe Touches

About 3 hours later I got these swings in.

-Swing 48KGx10, 40KGx10, 32KGx10, 24KGx10 every 2min for 10 min
Killer...my hips and low back were smoked at the end of this.

-Cobra, Child's Pose, Single Leg Drops, Toe Touch

Like I said, great day. Felt good splitting it. Probably do some snatches tomorrow.

Session #3 - 1/22/09

Another quick one tonight.

-Lower to upper body rotation, shoulder sweeps, ASLR

-Conventional Deadlift
225LBSx3
315LBSx3
370LBSx5
335LBSx5

-Stiff Dead 225LBSx5

-Bent Press 36KGx3/3 2sets

-1 KB Row 48KGx5/5 2sets

-Hanging Leg Raise BWx5

-Back bridges and toe touches

Short Morning Session - 1/22/09

Quick one before work.

-Lower to Upper Body Twist

-Agility Ladder Work 15min

-Double Swing 32/32KGx5 every 15 sec for 5 sets/3 rounds
First time in awhile for these...very tough at that pace...need to do this more often.

Session #2 - 1/20/09

Lower to upper body twists and shoulder sweeps to start.

-TGU 40KGx1/1 2sets continuous

-Conventional Deadlift
225LBSx3
315LBSx3
350LBSx5
315LBSx5

-Stiff Dead
225LBSx5

-Bent Press 34KGx3/3 2sets

-1 KB Row 48KGx5/5 2sets

-Hanging Leg Raise BWx5

-Plate Curls 25LBSx2/2(negatives with right hand on the last set)
Very happy with this, first time I've been able to get the 25 past 90 degrees)

-Bending
DS #1 to 75 degrees on left hip
DS #1 from 50 degrees to 60 on right hip

-Snatch 24KGx5,7,9 2 ladders
Just to practice the snatch and get breathing a bit.

Finished up with some back bridges and toe touches. I didn't get to split the session up like I would have liked to but I got through it.

Swing Session - 1/18/09

-Swing 32KGx10 every 30 sec for 7 1/2 min
I'll probably put the bending in with these mini sessions starting Tues.

Back At It w/ Session #1 - 1/18/09

Felt good to get back to training after a nice vacation. Trying to stick with the basics, but I will make a few tweaks and see where this cycle takes me. I started with thoracic rotation and shoulder sweeps to get moving. Here's how the rest went.

-TGU 32KGx3/3

-Conventional Deadlift
225LBSx3
330LBSx5
300LBSx5
Felt good, I will play around with foot position to see where I feel the most comfortable.

-Stiff Leg Deadlift 225LBSx5
Added this in to put a nice stretch on after the deads. We'll see how it goes.

-Bent Press 32KGx3/3 3sets
Need to pay attention to my right shoulder position.

-1 KB Row 48KGx5/5 2sets
I want to add a set of 2 of these as the cycle goes.

-Hanging Leg Raise BWx5
I want to alternate this with the torso rotations I was messing with last cycle.

I finished with some back bridges and toe touches to stretch things out. I also want to spread things out a bit this cycle and see how it goes. I'm going to do snatches, swings, and plate curls 2x/week. I'll treat it like double sessions on some days and keep the snatches and swings on separate days from each other altogether. If I start to get run down and over trained I'll have to switch things around but if I can make the 12 sessions and then get the off week of recovery then great. I'll also continue to GTG on the pistols and 1 arm push-ups. Nothing big, just a few sets of 3/day on each. Just want to practice the moves.

Just Some Practice - 1/7/09

Not a whole lot since the last post. I'm getting ready to leave town for a week, so I've been busy running around and not had much time to train. I have been able to "grease the groove" (GTG) with the pistol and 1 arm push up. The Naked Warrior is a great read to help with these moves and creating total body tension in general. I've always known it's how you do stuff that counts but this book really highlights the correct way to go about strength moves and getting the most out of them. The two body weight moves are focused on in the book but the info can be applied to any high-tension move. I'd definitely recommend adding it to your collection.

The other thing I've been up to is trying to figure out what is going on with my left elbow/forearm. It feels like tendinitis that jumps from the medial to lateral side of my elbow. I've tried extension work, ART work, sports massage....etc. They all relieve it a little but then it's right back to tight. It gives me the most trouble when I make a fist and extend my elbow, funny thing is a bent press makes it feel better. I don't know. A cool post I read on the DD forum talked about negatives with heavy rev. curls to help out. Not sure how it works in depth but I guess the gist is an eccentric contraction creates more tension...which rips more muscle...which puts the body into a "heal itself quicker mode". Like I said not sure on the specifics but I've tried a few sets(65LBSx5) and although it hurts when I do it feels like it's loser when I'm done. Even if it's placebo effect because I'm expecting it, I'll take it. I'll continue just a few sets spread throughout the day and see what happens.

Rampin Back Up - 1/4/09

More of the hurdle step progression to start things off. I am still off on one side at the beginning and dead even after the going through the progression so I will continue to use this until I'm even at the beginning. I'm trying to go through it on days that I don't train as well(when I think of it).

-TGU
32KGx1/1
40KGx1/1 2sets
Went heavier on these than I think I ever have. Got some video for critique.



-Conv. Deadlift
225LBSx3
315LBSx3
370LBSx5 2sets

-Bent Press
40KGx3/3 2sets
40KGx2/2
I got some video of my 2nd set of 3 here for some critique as well. I think they look good, but I lose focus at the beginning of my right hand set and have to guide the weight down. I let the weight twist in on me and lost balance. It happens very quickly so I can't stress enough that you really have to have your head into this stuff the whole time. I guess you could say it's a good example of what to do and what NOT to do. ;-)



-1 KB Row 48KGx5/5 2sets

-Plate Curls 2-10LBSx5/5 2sets

-Bending
Diamond Classic #2 to 135 degrees in 5min(about 150-155 degrees at the end) on left hip
First time I tried one of these and it felt easier than the DS #1 I have been working with. I was going to send it for a cert. but I want to get it to 180 in 5 min.

SCF Polo #1 (not labeled polo) to 85 degrees on right hip
This is when I change the grip with my left hand and it feels like lose all my strength. I'll get it sooner or later.

-Swing 48KGx10 every 30 sec for 4min
I was going to go 5min but had absolutely nothing left in my hips...I figure that is a good sign to pack it up for the day.

A Back Off Day For The New Year - 1/1/09

I watched a lot of Gray Cook's stuff today and may have figured out a little something I need to clean up on myself. I couldn't raise my left knee to a good height because my right hip wouldn't extend all the way. I worked through a simple progression of a single leg hip raises, a rock back on all fours with on leg extended, and knee dip/ankle raise combo that allowed both knees to be raised to the same height. Very cool stuff! May sound a bit confusing but Gray gives a good explanation on this dvd. So that was a warm up and a cool down with few other stretches at the end. Here's how the rest of the session went.

-TGU 24KGx5/5 1set

-Conventional Deadlift
225LBSx3
315LBSx3
35LBSx5 2sets

-Bent Press 28KGx5/5 2sets

-1 KB Row 40KGx5/5
Left elbow feels much better even on these.

-Snatch 24KGx10/10 5sets

That's it for today. Sat will be a heavier session with more bending and I will continue to use the high step progression as a warm up and cool down for a few weeks and then retest.