The usual warm up moves to start out.
-TGU 32KG, 40KG, 48KGx1/1
The "Beast" felt better than it did the previous time. Still a little shaky at the end of the left hand side but the right felt very smooth.
-SLDL 24KGx5/5
-S.S. Dead
225LBSx3
315LBSx3
400LBSx3
360LBSx3 - 2 sets
-1 KB Press 32KGx1,2,3 - 3 ladders
super set w/
-Pull Up BWx1,2,3 - 3 ladders
Went to the reg. press as kind of a light day. I'll go back to the BUP next session
-Card Tearing Practice
I halved and quartered cards with both hands. The best was 28 Carda Mundi brand. I order a 72 deck lot from amazon and some are Carda Mundi and some are Aristocrat brand. They are definitely tougher than the dollar store cards I was tearing before.
-Ham Stretch, Kneeling Lunge, Cossack, Deep Squat Stretch, Toe Touch
I was going to do some snatching at the end but ran out of steam so I called it a day.
Thursday, February 26, 2009
Tuesday, February 24, 2009
Session #2 - 2/24/09
Started with the same warm up drills as before. The single leg hip raises are feeling the same from side to side so I evened out the number of reps
-SLDL 24KGx5/5
-Semi-Sumo Dead
225LBSx3
315LBSx3
380LBSx3
345LBSx3 - 2sets
-BUP Ladders 28KGx1,2 - 3 ladders
super set w/
-Pull Up BWx1,2 - 3 ladders
I kinda liked the super sets. When I use a lighter weight on the press, I'll get more reps on the pull ups and the heavier days will give a break on the pulls.
-BUC practice
Just wanted to see how some heavier weight felt with a little hold. The 32 was fine but the 40 wouldn't stay up.
-Lev. Block Curl 12 1/2LBSx3/3 2sets
-Swing 24KGx20 every min for 10 min
Just to get the lungs going a little.
-Hip and Ham Stretch, Kneeling Lunge, Cossack, Toe Touch
Good day! I've also still been using the foam roller on the off day, really helps with my lats and IT bands.
-SLDL 24KGx5/5
-Semi-Sumo Dead
225LBSx3
315LBSx3
380LBSx3
345LBSx3 - 2sets
-BUP Ladders 28KGx1,2 - 3 ladders
super set w/
-Pull Up BWx1,2 - 3 ladders
I kinda liked the super sets. When I use a lighter weight on the press, I'll get more reps on the pull ups and the heavier days will give a break on the pulls.
-BUC practice
Just wanted to see how some heavier weight felt with a little hold. The 32 was fine but the 40 wouldn't stay up.
-Lev. Block Curl 12 1/2LBSx3/3 2sets
-Swing 24KGx20 every min for 10 min
Just to get the lungs going a little.
-Hip and Ham Stretch, Kneeling Lunge, Cossack, Toe Touch
Good day! I've also still been using the foam roller on the off day, really helps with my lats and IT bands.
Sunday, February 22, 2009
Snatchin' and Some Bending - 2/22/09
I wanted to see how I could do on the SSST but things didn't quite go as planned. Here's how it went down.
-Toe Touch, Lower/Upper Body Twist, Shoulder Sweep w/ add, ASLR, Single Leg Hip Raise w/ Foam Roller
-Snatch 24KGx106 in just under 5 min, 5min rest, x50 in 2 min 40 sec
At the halfway mark I knew the form was going to crap so I was going to take a 5 min break and do another 5 min. Instead I cut the second part in half cause the form started to go again. I'll get these numbers up over the next month or so.
- Bending
DC #2 to about 145 degree
I got it on tape because I wanted to cert on this but I'm not going to send it in till I can get it to 180.
DU work with 2 IMP's wrapped loosely
1/4" CRS(FBBC)x7", 6", 5 1/2"
That all felt pretty good, I tried a 5" piece but just got a little wobble on it
-Card Tearing
Got 30 cards and then started working on quartering a much smaller # of cards w/ each hand.
Fun day! I think I'll work on a little bending with one of my clients tomorrow so that should be fun too.
-Toe Touch, Lower/Upper Body Twist, Shoulder Sweep w/ add, ASLR, Single Leg Hip Raise w/ Foam Roller
-Snatch 24KGx106 in just under 5 min, 5min rest, x50 in 2 min 40 sec
At the halfway mark I knew the form was going to crap so I was going to take a 5 min break and do another 5 min. Instead I cut the second part in half cause the form started to go again. I'll get these numbers up over the next month or so.
- Bending
DC #2 to about 145 degree
I got it on tape because I wanted to cert on this but I'm not going to send it in till I can get it to 180.
DU work with 2 IMP's wrapped loosely
1/4" CRS(FBBC)x7", 6", 5 1/2"
That all felt pretty good, I tried a 5" piece but just got a little wobble on it
-Card Tearing
Got 30 cards and then started working on quartering a much smaller # of cards w/ each hand.
Fun day! I think I'll work on a little bending with one of my clients tomorrow so that should be fun too.
Back At It w/ Session #1 - 2/21/09
First day back after a week with just mobility and corrective work. This cycle should be similar to the last with a few changes. Here's how it went.
-Toe Touch, Lower/Upper Body Twist, Shoulder Sweep w/ Add, ASLR, Single Leg Hip Raise w/ Foam Roller
-TGU 40KGx1/1 - 3sets
-SLDL 24KGx3/3
I don't think my right hip is extending as well as it should so I am using these to fire each side independently before the deads. Definitely felt tougher on the right side, so hopefully it helps.
-Semi-sumo Dead
225x3
315x3
360x3
325x3 - 2sets
I dropped the sets to 3 and started a little heavier than normal. We'll see how it works at the end of the session.
-BUP 28KGx1,2,3 - 2ladders
-Pull Up BWx2,4,5,2
I was going to do ladders here too, but I'm using a more strict form a broke down quick. Will keep working on the form and might super set these with the presses down the road.
-Leverage Block Curl 12 1/2lbsx3/3 - 3sets
Fun new toy! I set the weight as far out as I could and it was tough. Will really help the plate curls.
-Bending Grade 2x10
I used 2 IMP's wrapped loose and burned through them as quick as I could.
-Swing 48KGx10 - 5sets
-Back Bridge, Hip Stretch, Cossak, Ham Stretch, Toe Touch
I've also been using the foam roller throughout the day.
Felt good to get back at it!
-Toe Touch, Lower/Upper Body Twist, Shoulder Sweep w/ Add, ASLR, Single Leg Hip Raise w/ Foam Roller
-TGU 40KGx1/1 - 3sets
-SLDL 24KGx3/3
I don't think my right hip is extending as well as it should so I am using these to fire each side independently before the deads. Definitely felt tougher on the right side, so hopefully it helps.
-Semi-sumo Dead
225x3
315x3
360x3
325x3 - 2sets
I dropped the sets to 3 and started a little heavier than normal. We'll see how it works at the end of the session.
-BUP 28KGx1,2,3 - 2ladders
-Pull Up BWx2,4,5,2
I was going to do ladders here too, but I'm using a more strict form a broke down quick. Will keep working on the form and might super set these with the presses down the road.
-Leverage Block Curl 12 1/2lbsx3/3 - 3sets
Fun new toy! I set the weight as far out as I could and it was tough. Will really help the plate curls.
-Bending Grade 2x10
I used 2 IMP's wrapped loose and burned through them as quick as I could.
-Swing 48KGx10 - 5sets
-Back Bridge, Hip Stretch, Cossak, Ham Stretch, Toe Touch
I've also been using the foam roller throughout the day.
Felt good to get back at it!
Sunday, February 15, 2009
Some Fun and Some PR's - 2/15/09
Just wanted to have a little fun today and see what I could do. Started out the same way I normally do with the ASLR, upper and lower body twist, and shoulder sweeps.
-SLDL 24KGx5/5
I used the same long leg position as the stiff deads, I just did them on one leg. I held the KB in the opposite hand from the leg on the floor.
-Semi-Sumo Deadlift
245LBSx3
315LBSx3
405LBSx1
435LBSx1
460LBSx1 PR!
470LBS failed
I went back to the semi-sumo after a cycle of conventional. It's a much stronger feeling style for me and think I'll be able to handle some bigger weights after taking a little break from the style. I was very happy that the last cycle still pushed my PR up 5 lbs. I broke 470 off the floor but it wasn't going anywhere after that. I think I will break down and use a weight belt for my heavy attempts from now on. I like to keep the aids to a minimum but at a certain point it turns to a question of potential injury and just being smart. We'll see how it goes.
-BUP 28KGx1,2,3,1,1,3
I was going for 2 ladders of 3 but I missed the second rep on the second rung of the second ladder, if that makes any sense. ;-) Still happy with the rungs of 3. First time I've gotten that many I believe.
I kinda had an all around grip session just to see where I was at with things. I worked up to tearing 25 cards. I'm using a different technique and it's much harder because you aren't able to fan the cards as you tear them. I also pinched 2-25's and got lifted but missed 2-35's. I got a few bends in all 3 main styles and bent a polo shoe past 180 with no leg padding.
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Cossack, Toe Touch
Good day! I'll start the next cycle some time next week. I think one more cycle and it may be time to work in some outside activities. We'll see how the weather goes.
-SLDL 24KGx5/5
I used the same long leg position as the stiff deads, I just did them on one leg. I held the KB in the opposite hand from the leg on the floor.
-Semi-Sumo Deadlift
245LBSx3
315LBSx3
405LBSx1
435LBSx1
460LBSx1 PR!
470LBS failed
I went back to the semi-sumo after a cycle of conventional. It's a much stronger feeling style for me and think I'll be able to handle some bigger weights after taking a little break from the style. I was very happy that the last cycle still pushed my PR up 5 lbs. I broke 470 off the floor but it wasn't going anywhere after that. I think I will break down and use a weight belt for my heavy attempts from now on. I like to keep the aids to a minimum but at a certain point it turns to a question of potential injury and just being smart. We'll see how it goes.
-BUP 28KGx1,2,3,1,1,3
I was going for 2 ladders of 3 but I missed the second rep on the second rung of the second ladder, if that makes any sense. ;-) Still happy with the rungs of 3. First time I've gotten that many I believe.
I kinda had an all around grip session just to see where I was at with things. I worked up to tearing 25 cards. I'm using a different technique and it's much harder because you aren't able to fan the cards as you tear them. I also pinched 2-25's and got lifted but missed 2-35's. I got a few bends in all 3 main styles and bent a polo shoe past 180 with no leg padding.
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Cossack, Toe Touch
Good day! I'll start the next cycle some time next week. I think one more cycle and it may be time to work in some outside activities. We'll see how the weather goes.
Friday, February 13, 2009
Session #12 - 2/12/09
Last session of the cycle tonight and I believe I'm ready for a little break.
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU 32KGx1/1 2sets
A few less to save it for the deads.
-Conv. Dead
225LBSx3
315LBSx3
430LBSx3
390LBSx5
The 4th rep wasn't happening but I'm happy with 3. I wasn't sure if I'd pull this weight once when I started this cycle. I'll bring back the semi-sumo stance for the next cycle and see if I can push the weight up from a 455 1RM.
-Stiff Dead 245LBSx5
Might go to a single leg dead in place of this for the next cycle.
-BUP Ladders 28KGx1,2 3ladders
Felt stronger than the first day. I'll stick with these for awhile and see if I can get to the 32.
-Pull Up BWx5,4
These will be added back on the next cycle. The left forearm is felling good and I know how to take care of it now. I want to keep them body weight so I think I will go for ladders to up the volume.
-Hanging Leg Raise BWx8
-Bending(DU style w/ 2 IMP's wrapped loose)
1/4"x6" G2 x 11
1/4"x7" hex to 20 degrees
Good volume day. I think I'll start to work the shoes back in too.
-Snatch 24KGx104 in 5min
I really wanted to break my old record but a tie was the best I could do tonight. Still a smoker!
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Toe Touch
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU 32KGx1/1 2sets
A few less to save it for the deads.
-Conv. Dead
225LBSx3
315LBSx3
430LBSx3
390LBSx5
The 4th rep wasn't happening but I'm happy with 3. I wasn't sure if I'd pull this weight once when I started this cycle. I'll bring back the semi-sumo stance for the next cycle and see if I can push the weight up from a 455 1RM.
-Stiff Dead 245LBSx5
Might go to a single leg dead in place of this for the next cycle.
-BUP Ladders 28KGx1,2 3ladders
Felt stronger than the first day. I'll stick with these for awhile and see if I can get to the 32.
-Pull Up BWx5,4
These will be added back on the next cycle. The left forearm is felling good and I know how to take care of it now. I want to keep them body weight so I think I will go for ladders to up the volume.
-Hanging Leg Raise BWx8
-Bending(DU style w/ 2 IMP's wrapped loose)
1/4"x6" G2 x 11
1/4"x7" hex to 20 degrees
Good volume day. I think I'll start to work the shoes back in too.
-Snatch 24KGx104 in 5min
I really wanted to break my old record but a tie was the best I could do tonight. Still a smoker!
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Toe Touch
Tuesday, February 10, 2009
Morning Swings and Session #11 - 2/10/09
Morning session
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-Agility Ladder 10min
-Swing 48KGx10, 40KGx10,32KGx10,24KGx10 every 2min for 8min
Wanted to get another round but the hips were spent.
-Toe Touch, Deep Squat Stretch
Afternoon session
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU 32KGx3/3
-Conv. Dead
245LBSx3
315LBSx3
410LBSx5
370LBSx5
-Stiff Dead 245LBSx5
-BUP 28KGx1 6sets
I wanted to do ladders but the second rep wasn't happening tonight so I settled for singles.
-1 KB Row 48KGx5/5 2sets
-Hanging Leg Raise BWx8
-Bending
I got 1 G2 in 1 IMP and wasn't really feeling it so I called it for tonight.
-Toe Touch
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-Agility Ladder 10min
-Swing 48KGx10, 40KGx10,32KGx10,24KGx10 every 2min for 8min
Wanted to get another round but the hips were spent.
-Toe Touch, Deep Squat Stretch
Afternoon session
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU 32KGx3/3
-Conv. Dead
245LBSx3
315LBSx3
410LBSx5
370LBSx5
-Stiff Dead 245LBSx5
-BUP 28KGx1 6sets
I wanted to do ladders but the second rep wasn't happening tonight so I settled for singles.
-1 KB Row 48KGx5/5 2sets
-Hanging Leg Raise BWx8
-Bending
I got 1 G2 in 1 IMP and wasn't really feeling it so I called it for tonight.
-Toe Touch
Sunday, February 8, 2009
Swings - 2/8/09
Had a late night last night so I need to move a little bit today.
-Lower/Upper Body Twist, Shoulder Sweeps, ASLR
-Swing 32KGx10 every 30 sec for 10 min
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Toe Touch
That's all!
-Lower/Upper Body Twist, Shoulder Sweeps, ASLR
-Swing 32KGx10 every 30 sec for 10 min
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Toe Touch
That's all!
Session #10 - 2/7/09
Good session today! I hit some numbers I had gotten or even tried before.
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU
40KGx1/1
44KG(40 w/ 10LBS chain)x1/1
48KGx1/1
I was pumped with these...the 40 and 44 went up and down very smooth and the "Beast" was clean and crisp till the very last move. When I went from my forearm to flat on my back I lost control a little and had to speed up but other than that it felt good.
-Conv. Dead
225LBSx3
315LBSx3
390LBSx5
350LBSx5
-Stiff Dead 245LBSx5
-BUP Ladders 24KGx1,2,3 - 4 ladders
Felt Strong with these. Next time I'll go down to 2 ladders with the 28KG.
-1 KB Row 48KGx5/5 2sets
-Hanging Leg Raise BWx8
-Bending(DU Style)
This is the other part of the session I was pretty happy with. I got 6 - 1/4"x6" grade 2's in one IMP. This style is starting to feel strong and I'm getting a good idea of where I want to hold the bolt in my hand to get the best leverage. I also did iso's on a grade 5 with leather pads. I got a got a little wobble again but can't get anything more.
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Toe Touch
A little break in the action and then...
-Snatch(from the floor) 40KGx2/2 5sets
Just wanted to see how these felt.
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU
40KGx1/1
44KG(40 w/ 10LBS chain)x1/1
48KGx1/1
I was pumped with these...the 40 and 44 went up and down very smooth and the "Beast" was clean and crisp till the very last move. When I went from my forearm to flat on my back I lost control a little and had to speed up but other than that it felt good.
-Conv. Dead
225LBSx3
315LBSx3
390LBSx5
350LBSx5
-Stiff Dead 245LBSx5
-BUP Ladders 24KGx1,2,3 - 4 ladders
Felt Strong with these. Next time I'll go down to 2 ladders with the 28KG.
-1 KB Row 48KGx5/5 2sets
-Hanging Leg Raise BWx8
-Bending(DU Style)
This is the other part of the session I was pretty happy with. I got 6 - 1/4"x6" grade 2's in one IMP. This style is starting to feel strong and I'm getting a good idea of where I want to hold the bolt in my hand to get the best leverage. I also did iso's on a grade 5 with leather pads. I got a got a little wobble again but can't get anything more.
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Toe Touch
A little break in the action and then...
-Snatch(from the floor) 40KGx2/2 5sets
Just wanted to see how these felt.
Thursday, February 5, 2009
Session #9...Nice and Early - 2/5/09
Had trouble sleeping last night for some reason or other so the back off session started early...5:30 AM and it begins.
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU 32KGx1/1 3sets
I read a good article on the TGU today from Brett Jones
http://www.dragondoor.com/articler/mode3/506/
Check it out.
-Conv. Dead
225LBSx3
315LBSx3
370LBSx5
335LBSx5
-BUP Ladders 24KGx1,2,3 - 3 ladders
They felt much stronger than last time.
-1 KB Row 40KGx5/5 2sets
-Hanging Leg Raise BWx8
-Plate Curls 25LBSx2/2 2sets
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Toe Touch
And for the afternoon session...
-2 KB Swing 32/32KGx5 every 15 sec for 5sets - 3 rounds
Felt better than last time but I lose my hip snap quick.
-Bending(DU style and finished DO
G2 in 1 IMP
1/4"x7" hex in 2 IMPs - iso's with a little wobble
1/4"x7" hex in leathers to 65 degrees
G2 in 1 IMP
1/4"x7" hex in 2 IMPs(wrapped tight with rubber bands) to 75 degrees in 2 hits
Happy with the way the DU is feeling should have the G5 very soon!
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU 32KGx1/1 3sets
I read a good article on the TGU today from Brett Jones
http://www.dragondoor.com/articler/mode3/506/
Check it out.
-Conv. Dead
225LBSx3
315LBSx3
370LBSx5
335LBSx5
-BUP Ladders 24KGx1,2,3 - 3 ladders
They felt much stronger than last time.
-1 KB Row 40KGx5/5 2sets
-Hanging Leg Raise BWx8
-Plate Curls 25LBSx2/2 2sets
-Back Bridge, Single Leg Drop, Hip and Quad Stretch, Toe Touch
And for the afternoon session...
-2 KB Swing 32/32KGx5 every 15 sec for 5sets - 3 rounds
Felt better than last time but I lose my hip snap quick.
-Bending(DU style and finished DO
G2 in 1 IMP
1/4"x7" hex in 2 IMPs - iso's with a little wobble
1/4"x7" hex in leathers to 65 degrees
G2 in 1 IMP
1/4"x7" hex in 2 IMPs(wrapped tight with rubber bands) to 75 degrees in 2 hits
Happy with the way the DU is feeling should have the G5 very soon!
Tuesday, February 3, 2009
Session #8 W/ A Little Change - 2/3/09
All right, I got a little bored and wasn't really happy with how the press portion of cycle was going so I made a change on the fly. Some BUP ladders were just what the doctor ordered.
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU 40KGx1/1 3sets
-Conv. Dead
225LBSx3
315LBSx3
410LBSx5
370LBSx5
-Stiff Dead 245LBSx5
Little heavier today and still felt easy.
-BUP Ladders 24KGx1,2,3 2ladders
First time for these in awhile so I was happy with what I got. I think I will work up to 3 0r 4 ladders before I go up in weight.
-1KB Row 48KGx5/5
-Hanging Leg Raise BWx8
-Bending
G2 Hex x 3 in 1 IMP
G5 Hex x ISO's in leather (got a little wobble)
-Snatch 24KGx120 in 6min
Took a little break before these. Felt good, had about 8 sec left when I hit 120. I think I'll continue to sneak up on the 10 min mark like this so I can work towards 200.
-Back Bridge, Hip Stretch, Quad Stretch, Single Leg Drop, Toe Touch
-Lower/Upper Body Twist, Shoulder Sweep, ASLR
-TGU 40KGx1/1 3sets
-Conv. Dead
225LBSx3
315LBSx3
410LBSx5
370LBSx5
-Stiff Dead 245LBSx5
Little heavier today and still felt easy.
-BUP Ladders 24KGx1,2,3 2ladders
First time for these in awhile so I was happy with what I got. I think I will work up to 3 0r 4 ladders before I go up in weight.
-1KB Row 48KGx5/5
-Hanging Leg Raise BWx8
-Bending
G2 Hex x 3 in 1 IMP
G5 Hex x ISO's in leather (got a little wobble)
-Snatch 24KGx120 in 6min
Took a little break before these. Felt good, had about 8 sec left when I hit 120. I think I'll continue to sneak up on the 10 min mark like this so I can work towards 200.
-Back Bridge, Hip Stretch, Quad Stretch, Single Leg Drop, Toe Touch
Sunday, February 1, 2009
Just A Little Bending Fun - 2/1/09
I was going to snatch today, but was checking out the TSC site and found out there isn't going to be one close to me so I lost a bit of modivation. The closest one is 2 1/2 hours away and the date is about a week after our daughter is due. Sooooo...I guess maybe I'll try for the one at the end of the year. So I decided to have a little fun and do some DU style bending instead. It's been awhile since I've done this so I was curious to see how it would go. I had a few 60D nails laying around and some 6"x1/4" G2 hex caps that I picked up at the hardware store today. The wraps were IM pads with no rubber bands to hold them in place. They both went pretty easy so I went from a wrap on each end to one wrap(much less padding). I was surprised to get them both that way too. I ended up with 3 60D's and 4 G2's. I did get stopped when I tried the G5 hex, not even a wobble, so I guess that's the new goal. I also messed around with some card tearing but nothing to go into detail on. I think I'll focus on the DU bending for a few weeks and then come back to the shoes.
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