Wednesday, March 26, 2008

Back to training

I hate not training because of something like a cold.

I'm finally back on track.

Tuesday night I did Monday's scheduled training, or a modified version.

I simply did 5 sets of 20 one arm swings with a 24kg bell.

This was tough, my lungs were burning and I was coughing a ton crap up.

But I got it done.

Tonight, snatches and swings again with the 24kg.

5 sets of 15 for snatches at 15RPM

Two arm swings and pull ups to follow. 21, 15, 9 for both for time.

I mentioned in some past post I didn't want to train with the 24kg until I could get 100/100 with the 16kg. Well, I got little worried with the April RKC coming and although I know I can hit the snatch numbers easily, I don't any surprises. So afterwards I will hit that 100/100 goal.

Tuesday, March 25, 2008

Caught the bug...

Flu bug that is.

Not good.

Training has been limited to one set of snatches and one sets of swings per day for now.

Hopefully, tonight I can get back on track.

Intermittent Fasting has gone well, but I'm going to tweak it to maybe every other day with a specific cut of/beginning point and make it more protein based and less plants.

'til later

Monday, March 17, 2008

Hectic Weekend

No training this weekend, I just ran out of time. Lots going on with the house being on the market, more painting on Saturday, and we were kicked out of hte house on Sunday for an open house.

But, I wanted to explain how I set my GymBoss so I'm never surprised when it goes off at the start of the next round.

If you familiar with the GymBoss it has the ability to have two count down timers running in succession.

I set the the first timer for :10 this becomes my buffer to let me know the next round is about to start.

If my workout is swing on the top of minutes, I set the second timer for :50.

I start the timer and I have 10 seconds to get into position. When the second timer sounds I begin my set.

I finish the number of swings need for the set and set the bell down.

The next the timer beeps, I know I have ten seconds before the next set has to start. I can walk back over to the bell (I walk around, do Fast and Loose drills, do various mobility drill between sets) and get ready.

Hope that helps.

Forgot to add..

With my main meal of the night I take my CorePlex Multi and OmegaPlex fish oil. Some may say it's overkill but ten fish oils is the average. To find out more about these two supplements, click on the AdvoCare banner in the margin.

Thursday, March 13, 2008

The AED, WD, IF and some DBL KBs

Wednesday was good. Good training, good food.

Here's a synopsis of what seems to be a typical day.

I typically wake at 6PM. We haven't done any early morning Boot Camps for a while so the extra sleep has been nice.

Upon waking, as laid out in the Anti-Estrogenic Diet (AED) I take my Magnesium, Potassium and Pro-biotics.

Typically we would have coffee going, but since our house is on the market we have no appliances on the counter (to make it look like there is more counter space). So lately I have had a serving of AdvoCare Spark. I'm partial to the Fruit Punch and Cherry Flavors.

For some time now I have been playing with the Warrior Diet (WD) and experimenting with Intermittent Fasting (IF). In a sense my body is my laboratory. I have been quite surprised with the changes and also with what hasn't changed.

Anyway, I'm getting off topic and the above may be material for another post.

So, after I shoot down the Spark, minerals and Pro-Biotics I go through pretty much the normal morning stuff, with exception of a typical breakfast.

I think I've gotten pretty good at listening to my body. Some days I'll fast, others I under eat. And still some, I'll eat all day. Depends on the signal I get.

No matter what though, I try to eat whole foods as much as possible. I (we) really don't eat any grain (including corn), breads, pastas or starchy veggies with the occasional exception of Acorn's just too good.

Typically somewhere between 11 and noon, I'll have something. Usually not a meal, but a piece of fruit or some veggies or both. Or maybe a serving of the Spicy Black Bean Soup from the back to the AED.

After this I just kind of cruise through the afternoon.

Wednesday, I actually fasted until about 5:30. I broke my fast with about 6 almonds.

I train between 6-7PM.

Now, technically I should be well with in the Main Meal portion of my day but I have always trained at about this time and it feels why change.

Pre-Training: Always take your Spark!


Joint Mobility
Overhead Squats with PVC
Push Ups
Pull ups

Then my main session starts.

Wednesday was:

Snatches w/16kg 8 minutes @ 15RPM for a total of 60r/60l.

Short rest, then:

15 sets of 3 reps, DBL Clean/Fr Sqt Combo, re-Clean before every Squat. I did these on the top of every second minute. Tomorrow I'll show you how I set my GymBoss for all my intervals.

In between, during the "rest" I did 3 chins with different grips.

And that's it...for training. Now it's time to eat.

The Menu:

1 apple
4 eggs over easy
6 pieces of bacon
1 Flax "muffin" (DBL serving) with Natural Peanut Butter.
about 1/2 cup almonds total

That comes to about 1800 calories.

I'm actually trying to eat more and more during this phase to see if it effects my weight. So far I seem to be getting leaner and the scale seems to be static. Performance seems to be improving.

I could have eaten more here, but I was satisfied. In the WD it states if your satisfied or more thirsty than hungry it's time to stop.

While having dinner with Pavel at the October RKC I witnessed him put away a 1/4 pounder for an appetizer and then a steak for a main course. That has become an unofficial goal for really no reason.

Not sure if this will help anyone, but maybe a few will find it interesting.

Tuesday, March 11, 2008

A great Pantera cover..

I like my music hard, fast and aggressive, especially when it comes to training.

Pantera fits the bill perfectly.

Normally I would say a cover a of Pantera song is blasphemy, but this is an exception to the rule.

If you're not familiar with the band In This Moment, they rock. Not your typical "chick metal", Maria has a set of pipes on her and she proves it here in a jam session from the TV show "Talking Metal" on the Fuse Network.

Check it out.

If want some kickin' tunes, below Pantera's Greatest hits and In This Moment's latest release.

Strong Session Last Night

Last night was tough but it was good. I felt strong all the way to the end.

As a warm up the get the juices flowing I started with:

Overhead Squats with PVC

Push ups

Kipping Pull ups

each was done for 5-10 reps for 3 rounds. Pull ups have improved nicely, just like with many other movements, learning the skill is a big part of improving the numbers. Before it was hard to pump out 3 reps in succession. Now 10-12 is the norm. I am sure I got a little stronger but the whole move just feels more fluid.

Training started with a timed set of snatches with the 24kg.

12RPM for 4 minutes.

This got tough, but I gutted it out and by end it felt pretty good. I'll try to push this a little further next time. Maybe a couple extra reps to push the set :30 to 1:00 longer.

C&J Ladders w/ a 24kg were next.

10 ladders of 1,2,3

This was tough but doable. I may add some 32kg ladders next week if I finish stripping them. Short version: I started to strip them to paint them but got side tracked with house project. They actually have dried stripper on them, now I have to start all over. This weekend it should get done.

No pull up bar play, as I had to help my dad move a fridge.

That's it 'til Wednesday's session.

Monday, March 10, 2008

Saturday's Training

Saturday's training was pretty much more of the same with the exception of the volume.

Slowly, but surely, I have been increasing the volume of my swing training. It seems to be working.

I am getting leaner while maintaining scale weight.

Other lifts are improving with specifically training them.

And finally, again, the 24kg is starting to feel light again.

It just goes to show there is no substitute for the basic two arm swing. This move has become the backbone of my training, and although at first I had hesitations, now, I'm glad I listened to my gut.

I started out with my joint mobility, in the past I had been skipping this. I have made it an essential part now.

I also include overhead squats with a 6' length of PVC. Trying to maintain a long spine the whole time and actively pulling myself down into the squat keeps my hips open and has helped with shoulder and thoracic mobility a lot.

First move: One set of snatches with the 24kg. Just a test to see what I can do without too much stress to get a baseline.

I ended up with 60, 30 right and 30 left. Used very little chalk and didn't push my grip too far. I think my brain fell victim to the numbers, it seemed once I hit 30 my head said, "switch hands, that's enough"

I followed this up with 30 sets of 8 swings. 240 reps total. This got to be tough toward the end. This could have been because I fasted little longer than most days because I was busy earlier in the day. I'm happy with it though.

I "played" with some pull ups and front and back levers on the pull up bar. I have been including this "play" at the end and I have really enjoy it. It has really seemed to help my kipping pull ups and my ability to maintain tension while practicing the gymnastic moves.

That's it.

Friday, March 7, 2008


Normally I don't train on Thursdays but since my scheduled had been messed up from an early Monday morning flight, I am now playing "catch up".

So last night before my kettlebell class I hit a quick session.

One timed set of Snatches with a 24kg.

At 12RPM I managed a shaky 20/20 from a total time of 3:20 minutes. I was shooting for 4 minutes. I could tell I was still recovering from the last session. I also had no chalk. This could have been a mental barrier, I really do fell I could have met and maybe even got a couple extra reps. Oh well, next time.

Then in continuing with building my swing volume I added one reps to my 30 sets of swings.

I ended with 30 sets of 6 swings on the top of every minute. This felt good, not too taxing. Once I get up to 10+ it should get interesting.

Pretty uneventful, Looking forward to a rest day. Hopefully on Saturday my next timed set with a 24 will go better.

Wednesday, March 5, 2008

Tuesday's Training

First day back training and it felt great!

Lately I try to keep training as simple as possible.

Just the money exercises.

I started out with a good, strong set of snatches.

At 15RPM I did an 8 minute set with a 16kg bell. This felt good, I wasn't too sure how this would turn out. My grip was good through out the set, but my technique toward the end got a little "iffy". On my left hand I started to feel a callous getting caught on the bell handle. It wasn't close to tearing but I need to be sure to bell from the heal of my hand over to my thumb and index finger for the down swing.

I think at this point I'll be staying at only 8, 10 and 12 minute sets for the next couple of weeks with the 165kg bell.

Although I didn't want to, I think I'm going to have to add some heavier timed sets with a 24kg bell to get to my first goal of 100/100 in ten minutes w/ the 16kg bell.

After this I wanted to turn up the volume with my swings and with the April RKC coming up I thought there's no better time that now.

I hit 30 sets of 5 swings with a 24kg bell on the top of every minute. I plan to increase the reps as the weeks go on. This got me to 150 reps which seemed to be a good starting point.

Once done with this I practiced my kipping pull ups for three set of 10(PR), 8, 8.

I called it a night after that and caught on the race I missed on Sunday (This is where David Whitley will probably poke fun at me for been a race fan.)

Tuesday, March 4, 2008

Out of the Loop.

Well, I have been out of the loop for the last week.

With the move coming ever so close, we decided it would be best to get a jump on it and take a truck load of "stuff" to what we have been referring to as the "Texas House".

We came to this conclusion because as we were pacing to make our house presentable for the potential buyers, we noticed a few things.

1. We have a lot of crap!
2. We have 3 vehicles.
3. We have a lot of crap!

So, Armed with a 24' truck, a car trailer from Tuesday to Wednesday night we packed the truck full.

Everything we didn't NEED to live went to Texas. Along with 23 KBs, still in their boxes, almost all mt weight plates, squat stands, desks beds, a couch and end tables, dinning room set, you name it, it probably went.

So, needless to say, last weeks training was scant at best. But, with all the lifting and carrying I think I'll be OK.

Thursday we headed to K-Mart's parking lot to try to get the car on the trailer. After 3 tries we got it up, pretty trick trying to get a stick shift cat onto a trailer.

By 8:30 we were on the road.

We (my Dad and I) were a little tentative at first, not sure if the car would actually stay on the trailer. And after a horrible section of I-43, we were off and running at 70 MPH.

It was pretty uneventful drive the first day. We (I) had planned on driving straight through, by 10:30 we were somewhere in OK. Our trusty Garmin lead to where a hotel was supposed to be, but there wasn't, so we hand to drive another 40 miles to McAlester, OK.

After a 5 hours of sleep we were back at it.

By 8:30 we where at the "Texas House".

Relief at last.

The car was still on the trailer, and nothing shifted in the truck. No China broke and no holes in the couch.

First item on the list, get the car off the trailer and go get some breakfast.

OK, I have only been to Frisco on one trip so I have only a vague idea of where anything is. So we started driving, and I saw a familiar road and knew there was a Denny's on it somewhere in Plano. That's where we ended up.

Then we unloaded, and what took two days full days to load took only one to unload.

This was still Friday, we don't fly out until Monday. For the next two days we put stuff together, arranged furniture and replaced door knobs.

Door Knobs?


In my opinion it's the little things that set one house apart from others. I love the little things. Knob and hinge finishes, lighting/fan fixture finishes, moulding profiles, door panel configurations. After being around the lumber and building products business with my family for so long these things have been ingrained in my brain.

In Texas all the fixtures and knobs are bright brass.

Brass, unless antique, is a no go. Everything got changed out to Antique Pewter, and the fans will be changed to an Oil Rubbed finish.

We will also be swapping the door on the pantry to a "Pantry Door".

Other than those small changes, we don't have to do anything, unlike our current home which for the last 4 years we have been constantly updating.

After a 5:40AM flight home with a quick layover in Atlanta, it's back to the cold, snow and daily grind.

Although I am looking forward to getting back to training.

Timed Snatches and Swings tonight.