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.
Wednesday, March 26, 2008
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
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.
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 Squash...it'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 right...so why change.
Pre-Training: Always take your Spark!
Training:
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.
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 Squash...it'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 right...so why change.
Pre-Training: Always take your Spark!
Training:
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.
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.
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.
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