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.
Tuesday, March 11, 2008
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.
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
3-5-08
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.
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.)
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?
Yep.
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.
BJ
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?
Yep.
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.
BJ
Saturday, February 16, 2008
Much Better
OK, after a not so good showing the other day, todays training totally made up for it.
After moving stuff (3 trailer loads...I have no idea where we got so much crap) I wasn't too sure how this session would go.
I set my goals high, I know what I needed to, and this time I wasn't going to let that little timer get the best of me.
So, with the GymBoss timer set at 5 seconds, after a quick round of joint mobility, I set out on snatch set.
It was a rough set, My form broke a little at the end just because my forearms were screaming at me.
I performed the usual one hand switch at 78 reps (right hand), a little past half through the set.
I ended with 68 reps on the left hand. Not too shabby.
If you do the math this set was...
12 minutes
I was pretty pumped, unfortunately so were my forearms.
After prying my hands back open and I moved on the the next movement.
I haven't clean and jerks in a while, and I needed a press for today so I thought, why not.
Usinga 24kg bell I banded out the following.
10/10, 5/5, 7/7, 6/6, 8/8
It was tough, I had a had time gripping the bell and "getting the bell where I wanted it" on the down swing.
The Jerks were strong and easier than with the 16 kg I have been using. It seemed easier to "push myself under", but I haven't used the 24kg for a timed set yet...so we'll see how it goes.
Finished with some 2 arms swings, again with the 24kg, 3 quick set of 20,15,15
I spent about 10 minutes or so fooling around on the pull up bar with front and back lever stuff. I managed to get one leg straight on a front lever for about 2 seconds.
Pretty happy with that session, hard and fun all in one.
After moving stuff (3 trailer loads...I have no idea where we got so much crap) I wasn't too sure how this session would go.
I set my goals high, I know what I needed to, and this time I wasn't going to let that little timer get the best of me.
So, with the GymBoss timer set at 5 seconds, after a quick round of joint mobility, I set out on snatch set.
It was a rough set, My form broke a little at the end just because my forearms were screaming at me.
I performed the usual one hand switch at 78 reps (right hand), a little past half through the set.
I ended with 68 reps on the left hand. Not too shabby.
If you do the math this set was...
12 minutes
I was pretty pumped, unfortunately so were my forearms.
After prying my hands back open and I moved on the the next movement.
I haven't clean and jerks in a while, and I needed a press for today so I thought, why not.
Usinga 24kg bell I banded out the following.
10/10, 5/5, 7/7, 6/6, 8/8
It was tough, I had a had time gripping the bell and "getting the bell where I wanted it" on the down swing.
The Jerks were strong and easier than with the 16 kg I have been using. It seemed easier to "push myself under", but I haven't used the 24kg for a timed set yet...so we'll see how it goes.
Finished with some 2 arms swings, again with the 24kg, 3 quick set of 20,15,15
I spent about 10 minutes or so fooling around on the pull up bar with front and back lever stuff. I managed to get one leg straight on a front lever for about 2 seconds.
Pretty happy with that session, hard and fun all in one.
Thursday, February 14, 2008
1 For Every 3
Lasts night training was "so-so".
It was time for more timed snatch sets and after completing 10 minutes at 15RPM, I thought the next logical progression would be to back down to 8 minutes and up the pace to 20RPM which would be one rep every three seconds.
WOW.
That is fast.
It felt like I was always playing catch up with the timer.
I broke me mentally because I couldn't catch up to he beeps.
I ended up with a somewhat poor performance, but it was a learning experience.
60 reps on the right and only 42 on the left.
I should have sucked it up on the right hand, grip was good...but that damn timer kept beeping.
So, I'll take it back down to 6 minutes for a few more sessions @ the 20RPM. Fitness isn't the issue here, it takes about 3 seconds to hear the beep and respond with another rep. I think after a few sessions it'll be easier to get a rhythm.
It was odd because it I am used to waiting for the beep, the difference between 4 and 3 seconds was amazing.
For the other snatch session I'll back it down to 15RPM and push for longer sets up to 14 minutes.
I moved onto deadlifts and and pulled 5x3 @ 225, felt good very easy.
Finished with one arm swings w. a 24kg 3 right and 3 left on the top of every minute. This will build over the next couple of weeks. This too was extremely easy.
Over all not bad, just wish the snatches would have gone better...Next time.
It was time for more timed snatch sets and after completing 10 minutes at 15RPM, I thought the next logical progression would be to back down to 8 minutes and up the pace to 20RPM which would be one rep every three seconds.
WOW.
That is fast.
It felt like I was always playing catch up with the timer.
I broke me mentally because I couldn't catch up to he beeps.
I ended up with a somewhat poor performance, but it was a learning experience.
60 reps on the right and only 42 on the left.
I should have sucked it up on the right hand, grip was good...but that damn timer kept beeping.
So, I'll take it back down to 6 minutes for a few more sessions @ the 20RPM. Fitness isn't the issue here, it takes about 3 seconds to hear the beep and respond with another rep. I think after a few sessions it'll be easier to get a rhythm.
It was odd because it I am used to waiting for the beep, the difference between 4 and 3 seconds was amazing.
For the other snatch session I'll back it down to 15RPM and push for longer sets up to 14 minutes.
I moved onto deadlifts and and pulled 5x3 @ 225, felt good very easy.
Finished with one arm swings w. a 24kg 3 right and 3 left on the top of every minute. This will build over the next couple of weeks. This too was extremely easy.
Over all not bad, just wish the snatches would have gone better...Next time.
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