To quote National Lampoon's "Christmas Vacation": "it's the holidays, and we're all in misery". The sad part is we make this time of year unnecessarily complicated. My resolution is to not do that in the new year.
Anywho, training was short and sweet:
Warm-up: Swing/Clean/Bent Press combo, one set of 5 per arm, with 24 kg. Not too little, but just enough to get the blood going.
Presses a la RTK - 32 kg and 24 kg kbs with 2.5 lb plate taped to each. Scaled back from last set of training, where 5 ladders to 5 with another 5 lbs attached to each. Double MP are new to me with KBs, and decided to scale back before I aggrivated the muscle I pissed off a few months ago. Nailed 7 ladders of 5 with the slightly lighter weight for the second time. Volume is my mistress, it seems. Will go back to really heavy iron again, as a one-arm press with 75% of my bodyweight is my goal for the end of next year, or maybe the year after that. A handful of months building a new foundation will make my 145 just a stepping stone ;)
Weighted Pullups - From 8 kg to 30 kg, then 24 kg, all for singles, followed immediately with a double with BW, following my strict and explosive setup. Each "complex set" preceeded each ladder. My new goal with this is half BW from my waist for a single by the end of next year (right now, that is 120 lbs).
Deadlifts a la RTK - 2 x 24 and 16 kg, for 2 sets of 20. Second set may have been for 25, but I am not sure. Sometimes I hit a zone where I almost black out and do not remember how many reps I did. This happened a year ago when I took on a guy about 45 lbs of muscle bigger than me, and smashed him in a DL competition for 405 for 3, then 315 for 23, 5 reps of which I do not remember. And in case you are wondering, I had only deadlifted twice before this after a 2 year layoff, handling nothing more than 205 in the Zercher DL (from ground). This is what KB style training will do for you.
No grippers, no grip work at all. Gave them a day off. Have also started up on the Anabolic/Metabolic Diet, having had enough with the Warrior Diet for the last 6 years. This will go for a while, then I will most likely try to blend the two into a hybrid, something expressly forbidden by both. To bad for them.
Tomorrow is Ataturks, and snatches, plus grip work, if I do not get to post. Ciao for now.
Tuesday, December 22, 2009
Sunday, December 13, 2009
Hard training and exams
Being in a Paramedic program, and surrounded by final exams and evaluations for this semester, getting online is tough. Regardless, training is going on, and progressing quickly.
Toda's fun:
Gripper ladders - Trainer to 2.0. Sets of 4 each. Almost got the 2.5 in the bag. Still a few weeks of training left in the year. will have it by then ;)
Warm-up - 24 kg - Swing and Bent Press combo, one set per side, 5 reps per exercise.
Presses a la RTK - 5 ladders,5 rungs, with 24 kg plus 5 lb plate and 32 kg plus additional 7.5 lbs. 2.5 lbs per side makes for enough of an increase to feel. Made the last rep of the last rung of the last ladder, 5 ladders 5 rungs, switching weights each ladder. Will stick with these weights for a few more workouts before making it more difficult.
Pullups - 16 kg and BW - Weighted singles followed by BW triples, same strict and fast setup as previously written. These preceeded each press ladder. I have used the same type of contrast sets for other lifts, and all have had great results, as both muscle fibre types are utilized.
Snatches - 2 ladders per side, 24 kg + 5 lb plate, 2/4/6/8. Wanted to get 3, but recent alterations in my diet let me a little empty in the tank. will adjust that for next time. Weights flew easily, very strong hip snap, and solid punch through. Slow and steady dialed in my forn nicely, and is keeping the numbers coming steadily. Will leave this alone.
That was it. Short and sweet. Also have been preceeding my training with 2-arm and 1-arm handstand training for a few sets each, to shake the dust off of that. One-arm hanstand holds will take your pressing into the stratosphere. Combined with TGUs and regular stretching, and you will have no reason but to reach elite pressing levels.
Toda's fun:
Gripper ladders - Trainer to 2.0. Sets of 4 each. Almost got the 2.5 in the bag. Still a few weeks of training left in the year. will have it by then ;)
Warm-up - 24 kg - Swing and Bent Press combo, one set per side, 5 reps per exercise.
Presses a la RTK - 5 ladders,5 rungs, with 24 kg plus 5 lb plate and 32 kg plus additional 7.5 lbs. 2.5 lbs per side makes for enough of an increase to feel. Made the last rep of the last rung of the last ladder, 5 ladders 5 rungs, switching weights each ladder. Will stick with these weights for a few more workouts before making it more difficult.
Pullups - 16 kg and BW - Weighted singles followed by BW triples, same strict and fast setup as previously written. These preceeded each press ladder. I have used the same type of contrast sets for other lifts, and all have had great results, as both muscle fibre types are utilized.
Snatches - 2 ladders per side, 24 kg + 5 lb plate, 2/4/6/8. Wanted to get 3, but recent alterations in my diet let me a little empty in the tank. will adjust that for next time. Weights flew easily, very strong hip snap, and solid punch through. Slow and steady dialed in my forn nicely, and is keeping the numbers coming steadily. Will leave this alone.
That was it. Short and sweet. Also have been preceeding my training with 2-arm and 1-arm handstand training for a few sets each, to shake the dust off of that. One-arm hanstand holds will take your pressing into the stratosphere. Combined with TGUs and regular stretching, and you will have no reason but to reach elite pressing levels.
Tuesday, December 8, 2009
Training, but not writing
After having accepted Adam Glass' challenge of training harder this month than any other in recent memory, to combat the December body-swelling epidemic, I have been busting a nut or three, but have been too lasy to write them in.
To save time and space, this is today's fun only:
Gripper training - 2 ladders, 4 rungs, from CoC T to 2.0, 4 reps apiece. Followed by Choked ladders, same sets and reps and resistance.
Warm-up - 24 kg kb + 5 lb plate taped on - one set of 5 of Swings+Cleans+Bent presses, done subsequently, 15 reps total, per side. Does the job.
Presses - 32 kg + 5 lb ankle weight & 24 kg kb + 5 lb plate taped on - a la RTK. 5 ladders, 5 rungs, switching weights after each ladder. Not including squats, as knees are not feeling 100% due to drastic temperature drop as of late (lots of damage from rough sports). But TGUs are allowing me to get some leg training in. Also, my genetics predispose me to being built like a pack horse, so leg strength and size is all to easy to develop. If anything, my legs have been growing from teh lack of work :P
Weighted Pullups - 20 kg and BW - same setup as last time I posted. Before, in between, and after ladders of presses. Single with weight followed by double with BW, first very strict, latter for speed and acceleration under control. Getting good results from these, and they nicely reset the shoulders for the next ladder.
Snatches - 24 kg + 5 lb plate taped on - 5 ladders left and right of 2/4/6. Still plodding along. Time to move up the ladders a bit. No hurry on these. Performing these every other day, so watching the volume. Really want to dial these in, and it is working well.
That was it. A protein shske, some eggs, and bed. Ciao for now.
Also, I have joined the snatch race officially at the following link: http://www.personaltrainingmanager.com/sc.asp?f=cp
Jump in, and watch your waist shrink.
To save time and space, this is today's fun only:
Gripper training - 2 ladders, 4 rungs, from CoC T to 2.0, 4 reps apiece. Followed by Choked ladders, same sets and reps and resistance.
Warm-up - 24 kg kb + 5 lb plate taped on - one set of 5 of Swings+Cleans+Bent presses, done subsequently, 15 reps total, per side. Does the job.
Presses - 32 kg + 5 lb ankle weight & 24 kg kb + 5 lb plate taped on - a la RTK. 5 ladders, 5 rungs, switching weights after each ladder. Not including squats, as knees are not feeling 100% due to drastic temperature drop as of late (lots of damage from rough sports). But TGUs are allowing me to get some leg training in. Also, my genetics predispose me to being built like a pack horse, so leg strength and size is all to easy to develop. If anything, my legs have been growing from teh lack of work :P
Weighted Pullups - 20 kg and BW - same setup as last time I posted. Before, in between, and after ladders of presses. Single with weight followed by double with BW, first very strict, latter for speed and acceleration under control. Getting good results from these, and they nicely reset the shoulders for the next ladder.
Snatches - 24 kg + 5 lb plate taped on - 5 ladders left and right of 2/4/6. Still plodding along. Time to move up the ladders a bit. No hurry on these. Performing these every other day, so watching the volume. Really want to dial these in, and it is working well.
That was it. A protein shske, some eggs, and bed. Ciao for now.
Also, I have joined the snatch race officially at the following link: http://www.personaltrainingmanager.com/sc.asp?f=cp
Jump in, and watch your waist shrink.
Tuesday, December 1, 2009
Two days in one
Being as it is the end of the semester, and exams are abound, getting on here to post my training is a little difficult. Here are yesterday's and today's sessions:
Nov 30:
Gripper training - Same as day before, for 3 ladders from CoC Trainer to 1.5, 4 reps per set.
Warm-up: 24 kg KB - Same as day before. Really like this setup.
Ataturks: 24 kg KB - 5 per side, 2 presses per position. Have been playing around with reps and weights. Whatever is happening, my strained shoulder muscle is gone, and my pressing is going up. That simple.
Rows - 32 kg & 24 kg KBs (in one hand). 2 sets of 6 reps per side, explosive reps. These are getting very light. Were supersetted with, as always:
Teeth Lifts - 2 x 16 kg KBs - Sets of 6 before, around, and after rows. 5 sets total.
That was it.
TODAY'S Training:
Gripper Training - Resistance ladders, 4 reps per set left and right, from CoC Trainer to 1.5. Threw in some singles with CoC 2 at the end of the first 2 ladders. Followed up third ladder with a chocked gripper ladder, from Trainer to CoC 2, 4 reps apiece.
Presses a la RTK - 32 kg & 24 kg KBs, both with 5 lbs. ankle weight hanging off of handle for awkward balance - 3 ladders, 5 rungs, switching arms after each ladder. Was easier than I thought it would be. Think new split is working to my benefit. These were supersetted with:
Pullups - 20 kg & BW - Spread before, during, and after pressing ladders. Performed a single with 20 kg, then immediately followed with a double with only BW. Same as before, heavier weight for strict single, and lighter weight for explosive power, going as far past the bar as possible. Pulling power is going up as well, so this new mix is also working.
Snatches a la RTK setup - 24 kg KB - 4 ladders, 3 rungs, of 2/4/6. Very easy, once again, with the focus on dialing in my lifting form as much as possible.
Power Breathing - 1 set of 5. I press my upper thighs and heels together as hard as I can as I do these, trying to pull my entire abdomen into my groin as I breath out. Get the same effect as doing Janda situps. I love this exercise.
That was it. A protein shake, a shower, a steak, and bed. Keep tossing the iron, Comrades.
Nov 30:
Gripper training - Same as day before, for 3 ladders from CoC Trainer to 1.5, 4 reps per set.
Warm-up: 24 kg KB - Same as day before. Really like this setup.
Ataturks: 24 kg KB - 5 per side, 2 presses per position. Have been playing around with reps and weights. Whatever is happening, my strained shoulder muscle is gone, and my pressing is going up. That simple.
Rows - 32 kg & 24 kg KBs (in one hand). 2 sets of 6 reps per side, explosive reps. These are getting very light. Were supersetted with, as always:
Teeth Lifts - 2 x 16 kg KBs - Sets of 6 before, around, and after rows. 5 sets total.
That was it.
TODAY'S Training:
Gripper Training - Resistance ladders, 4 reps per set left and right, from CoC Trainer to 1.5. Threw in some singles with CoC 2 at the end of the first 2 ladders. Followed up third ladder with a chocked gripper ladder, from Trainer to CoC 2, 4 reps apiece.
Presses a la RTK - 32 kg & 24 kg KBs, both with 5 lbs. ankle weight hanging off of handle for awkward balance - 3 ladders, 5 rungs, switching arms after each ladder. Was easier than I thought it would be. Think new split is working to my benefit. These were supersetted with:
Pullups - 20 kg & BW - Spread before, during, and after pressing ladders. Performed a single with 20 kg, then immediately followed with a double with only BW. Same as before, heavier weight for strict single, and lighter weight for explosive power, going as far past the bar as possible. Pulling power is going up as well, so this new mix is also working.
Snatches a la RTK setup - 24 kg KB - 4 ladders, 3 rungs, of 2/4/6. Very easy, once again, with the focus on dialing in my lifting form as much as possible.
Power Breathing - 1 set of 5. I press my upper thighs and heels together as hard as I can as I do these, trying to pull my entire abdomen into my groin as I breath out. Get the same effect as doing Janda situps. I love this exercise.
That was it. A protein shake, a shower, a steak, and bed. Keep tossing the iron, Comrades.
Sunday, November 29, 2009
Easy Training today
Switching gears a little, and trimming my sessions to bare bones. Yesterday's session was Ataturks and my Rows/Teeth lifts superset. All I know is, my shoulders and upper back are literally exploding, and I am finding my XL shirts to be a little tight. My steel bending is also making steady progress, so I think I might be onto something productive for my body.
Today's fun:
Gripper Training - Resistance ladders, CoC Trainer to CoC 1.5 for 3 ladders, 4 reps per hand per rung. Easy, and all reps were easy. I have also filed down the grips on one side of my grippers, so I am over-crushing on each rep. Really finding it helps.
Warm-up - 24 kg - 2 rounds left and right of Swings+FSQ+Bent Presses, for 5/3/3 back to back before switching sides. Really enjoyed these. Will keep these as the warm up for a while.
Double MP - 2x24 kg - 20 sets of 5 reps, focusing on perfect form. Very easy weight, basically for volume, and was a test, to see just how light double 24s have become when not having Ataturks beforehand. Will be moving up some to make it more challenging. I am working towards beating Kenneth Jay's old pressing challenge, which was 400 reps (200 left/200 right) of MPs for sets of 5 with a 32 kg in 51 minutes. My presses were supersetted with:
Weighted Pullups - alternating 10kg and 16 kg - these were for singles, alternating back and forth each set. These were done with a 2" grip, basically pieces of 2" diameter PVC over my pullup bar. Did these for the first 11 sets, then when the grip was starting to weaken, I ditched the PVC and continued on. The 10 kg singles were for maximum velocity, trying to get as much of myself above the bar as possible, and the 16 kg singles for control and perfect form.
Snatches - 24 kg - 4 ladders of 2/4/6. Easy, and the 24 kg was very light. In no hurry with these, so I am slowly plodding along, using the RTK format. Want to use that for building some snatching proficiency before moving onto the V02 format.
Power Breathing - one set of 5. I do these with my heels and thighs pressed together slightly, and contracting my abs as hard as possible. Feel it all the way around the entire abdominal structure, from the symphysis pubis to the xiphoid process, and everything in between. Worked for Farmer Burns, works for Pavel, and works for me. If you have not mastered these, start. They will help with heavy grind reps, allowing for greater control as you utilize the Valsava maneuver.
That was it. Short and sweet. The new setup I am using is leaving me absolutely WIRED after a training session, so I am on the right track.
Am also GTG with BW pullups throughout the day, with varying grip widths. Somewhere in the future I will be adding one arm handstand holds. We shall see.
Today's fun:
Gripper Training - Resistance ladders, CoC Trainer to CoC 1.5 for 3 ladders, 4 reps per hand per rung. Easy, and all reps were easy. I have also filed down the grips on one side of my grippers, so I am over-crushing on each rep. Really finding it helps.
Warm-up - 24 kg - 2 rounds left and right of Swings+FSQ+Bent Presses, for 5/3/3 back to back before switching sides. Really enjoyed these. Will keep these as the warm up for a while.
Double MP - 2x24 kg - 20 sets of 5 reps, focusing on perfect form. Very easy weight, basically for volume, and was a test, to see just how light double 24s have become when not having Ataturks beforehand. Will be moving up some to make it more challenging. I am working towards beating Kenneth Jay's old pressing challenge, which was 400 reps (200 left/200 right) of MPs for sets of 5 with a 32 kg in 51 minutes. My presses were supersetted with:
Weighted Pullups - alternating 10kg and 16 kg - these were for singles, alternating back and forth each set. These were done with a 2" grip, basically pieces of 2" diameter PVC over my pullup bar. Did these for the first 11 sets, then when the grip was starting to weaken, I ditched the PVC and continued on. The 10 kg singles were for maximum velocity, trying to get as much of myself above the bar as possible, and the 16 kg singles for control and perfect form.
Snatches - 24 kg - 4 ladders of 2/4/6. Easy, and the 24 kg was very light. In no hurry with these, so I am slowly plodding along, using the RTK format. Want to use that for building some snatching proficiency before moving onto the V02 format.
Power Breathing - one set of 5. I do these with my heels and thighs pressed together slightly, and contracting my abs as hard as possible. Feel it all the way around the entire abdominal structure, from the symphysis pubis to the xiphoid process, and everything in between. Worked for Farmer Burns, works for Pavel, and works for me. If you have not mastered these, start. They will help with heavy grind reps, allowing for greater control as you utilize the Valsava maneuver.
That was it. Short and sweet. The new setup I am using is leaving me absolutely WIRED after a training session, so I am on the right track.
Am also GTG with BW pullups throughout the day, with varying grip widths. Somewhere in the future I will be adding one arm handstand holds. We shall see.
Saturday, November 21, 2009
Another day, and more iron lifted
Had a quick training session yesterday, but did not complete it, so I didn't bother to post about it.
Here is today's carnage:
Gripper work - Same old same old, 2 resistance ladders working up to the CoC2, 4 reps a set, for both left and right. Followed these with chocked closes, same ladder set up, working from CoC trainer to 2.5, for a few singles each hand. 2 ladders that way.
Kneeling Ab Wheel rollouts - BW for 2 sets of 5. These were supersetted with...
Behind the neck pullups - BW for 2 sets of 3-5 reps. Felt not too bad on the shoulder. My flexibility allows me to do these without complications.
Ataturk Getups - 5 getups left and right, alternating arms, for 2 presses per position, moving back and forth between 16 kg and 24 kg+5 lb plate (taped on).
Swings + Cleans + FSQs - double 24 kg kbs with 5 lb. plates duct taped on - 2 sets of 9, 6, 3 respectively. Try to keep FSQ volume low, as my legs are the type that grow just being near a weight.
Presses a la RTK - 32 kg + 2.5 lb plate, and 24 kg + 5 lb plate - 5 ladders, 4 rungs, switching weights back and forth. Were easy. Felt the drain from the Ataturks in the last ladder, but not much.
Deadlifts a la RTK - same weights as Presses, switching weights around on second set. Super easy 2 sets of 25.
That was it. Seems like a lot to some, maybe, but my tolerance for work volume is quite high, thanks to genetics (thank you Grandpa), and a lifetime of lifting weights and hard labor. Anything less, and my body just doesn't bother to respond.
Here is today's carnage:
Gripper work - Same old same old, 2 resistance ladders working up to the CoC2, 4 reps a set, for both left and right. Followed these with chocked closes, same ladder set up, working from CoC trainer to 2.5, for a few singles each hand. 2 ladders that way.
Kneeling Ab Wheel rollouts - BW for 2 sets of 5. These were supersetted with...
Behind the neck pullups - BW for 2 sets of 3-5 reps. Felt not too bad on the shoulder. My flexibility allows me to do these without complications.
Ataturk Getups - 5 getups left and right, alternating arms, for 2 presses per position, moving back and forth between 16 kg and 24 kg+5 lb plate (taped on).
Swings + Cleans + FSQs - double 24 kg kbs with 5 lb. plates duct taped on - 2 sets of 9, 6, 3 respectively. Try to keep FSQ volume low, as my legs are the type that grow just being near a weight.
Presses a la RTK - 32 kg + 2.5 lb plate, and 24 kg + 5 lb plate - 5 ladders, 4 rungs, switching weights back and forth. Were easy. Felt the drain from the Ataturks in the last ladder, but not much.
Deadlifts a la RTK - same weights as Presses, switching weights around on second set. Super easy 2 sets of 25.
That was it. Seems like a lot to some, maybe, but my tolerance for work volume is quite high, thanks to genetics (thank you Grandpa), and a lifetime of lifting weights and hard labor. Anything less, and my body just doesn't bother to respond.
Tuesday, November 17, 2009
I think I'm turning Turkish
Thanks to Josef, I am again a hopeless addict of the Turkish Get-up. And at the rate I am going, my nationality might just change :)
Fun for today:
Gripper Work - same as last training day, with an added resistance ladder of the choked closes.
Warm-up - 2 sets of BU FSQ and MP, with a single 16 kg.
Pull-ups - BW for an easy set of 5 reps. Shoulder is feeling fantastic. Thanks Josef.
Ataturk Getups - Same as last training day, with an added ATGU per side with 2 presses per position.
Clean & MPs - 32 kg (+2.5 lb plate) and 24 kg (+5 lb plate) - as per RTK, for 5 ladders of (1,2,3), rotating weights back and forth after each ladder. Will move up to ladders of (1,2,3,4) on the next day.
Pullups - 16 kg - for easy singles, to see if shoulder would like them or not. Supersetted these with each press ladder, for a total of 6 singles.
Teeth lifts - 24 kg (+5 lb plate) and 10 kg - sets of 5 supersetted with rows.
Rows - same KBs as Presses, but rowing with one arm only. 2 sets of five per side. Maximum range of motion possible. Felt GOOOOOD.
That was it. Will move snatches to rest days, to keep blood moving through posterior chain and shoulders on days off.
Fun for today:
Gripper Work - same as last training day, with an added resistance ladder of the choked closes.
Warm-up - 2 sets of BU FSQ and MP, with a single 16 kg.
Pull-ups - BW for an easy set of 5 reps. Shoulder is feeling fantastic. Thanks Josef.
Ataturk Getups - Same as last training day, with an added ATGU per side with 2 presses per position.
Clean & MPs - 32 kg (+2.5 lb plate) and 24 kg (+5 lb plate) - as per RTK, for 5 ladders of (1,2,3), rotating weights back and forth after each ladder. Will move up to ladders of (1,2,3,4) on the next day.
Pullups - 16 kg - for easy singles, to see if shoulder would like them or not. Supersetted these with each press ladder, for a total of 6 singles.
Teeth lifts - 24 kg (+5 lb plate) and 10 kg - sets of 5 supersetted with rows.
Rows - same KBs as Presses, but rowing with one arm only. 2 sets of five per side. Maximum range of motion possible. Felt GOOOOOD.
That was it. Will move snatches to rest days, to keep blood moving through posterior chain and shoulders on days off.
Sunday, November 15, 2009
I like Snatches
Ha ha ha. Pull your minds out of the gutter. Anyways, here is today's fun:
Gripper work - 2 resistance ladders upto CoC#2, 4 reps per set until the last, which is just for a nice long single. 2 more resistance ladders, only to CoC 1.5, with it chocked to just past parallel grips to work on the crush, which is the only thing stopping me from closing the 2.5 (a few mm to go).
Warm-up: A couple of sets of BU C&P + FSQ. Did it with just 2 16 kg KBs. First time doing double BU anything. Will play with this some more.
Ataturk Getups - 2 L & R, 5 presses per position. Done with only 16 kg. Got lots of blood moving though the shoulders, and I love how the ultra slow get-ups challenge the whole body. My obliques and trunk stabilizers are loving it, and it is correcting my posture along with the double KB presses.
C & P - 32 and 24 kg KBs - 5 x (1,2,3) ladders, switching KBs after each complete ladder. Even after the getups - the presses were easy. The ladders are done as per RTK, and the other sets of C & P are done long-cycle, one clean per press. FSQs followed the last set of each ladder, 5 reps apiece.
Rows - 24 + 32 kg - 2 sets of 5 per side. Maximum range, with a quick strong pull. Easy sets, and I love rows. Along with DLs, these are my strong-point.
Teeth Lifts - 24 kg + 10 kg - I use a rope attached to the KBs, and hold it between my teeth. I clamp down on the rope, keep it off the ground, and from a bent-waist position, perform neck-work. 5 sets of 5 interspersed between sets of rows. The combination seems to work.
Snatches - After all of that, was not smart enough to call it quits, so using the RTK setup for the C & J, I did some easy snatches with the 24 kg, for 3 ladders of just (2,4,6) per side. Focused on hip snap and punching through at the top. With my shoulder, I always play it a little too safe with snatches, but will move to the 32 kg for a bit of a challenge.
That was it.
Gripper work - 2 resistance ladders upto CoC#2, 4 reps per set until the last, which is just for a nice long single. 2 more resistance ladders, only to CoC 1.5, with it chocked to just past parallel grips to work on the crush, which is the only thing stopping me from closing the 2.5 (a few mm to go).
Warm-up: A couple of sets of BU C&P + FSQ. Did it with just 2 16 kg KBs. First time doing double BU anything. Will play with this some more.
Ataturk Getups - 2 L & R, 5 presses per position. Done with only 16 kg. Got lots of blood moving though the shoulders, and I love how the ultra slow get-ups challenge the whole body. My obliques and trunk stabilizers are loving it, and it is correcting my posture along with the double KB presses.
C & P - 32 and 24 kg KBs - 5 x (1,2,3) ladders, switching KBs after each complete ladder. Even after the getups - the presses were easy. The ladders are done as per RTK, and the other sets of C & P are done long-cycle, one clean per press. FSQs followed the last set of each ladder, 5 reps apiece.
Rows - 24 + 32 kg - 2 sets of 5 per side. Maximum range, with a quick strong pull. Easy sets, and I love rows. Along with DLs, these are my strong-point.
Teeth Lifts - 24 kg + 10 kg - I use a rope attached to the KBs, and hold it between my teeth. I clamp down on the rope, keep it off the ground, and from a bent-waist position, perform neck-work. 5 sets of 5 interspersed between sets of rows. The combination seems to work.
Snatches - After all of that, was not smart enough to call it quits, so using the RTK setup for the C & J, I did some easy snatches with the 24 kg, for 3 ladders of just (2,4,6) per side. Focused on hip snap and punching through at the top. With my shoulder, I always play it a little too safe with snatches, but will move to the 32 kg for a bit of a challenge.
That was it.
Saturday, November 14, 2009
I like new things
Working in conjunction with Josef from the DD forums, I am playing around with some unfamiliar training styles that I am really starting to enjoy. His and Adam Glass' materials are what keep me a hopeless addict of the iron sports, and is one addiction I am more than happy to have.
Today's playtime:
Gripper work - same as Nov 12, with one less ladder.
Warm-up
Ataturk Getups - 2 ladders, alternating L & R each get-up, with one press per position, up and down. Laddered weights, instead of reps, moving from 16 to 24 to 32 kg in the ladder progression. Was not able to press in all positions on the second set with the 32 kg, so I decided to end it there. This is new territory, and I am loving it.
Double Swings + Cleans + FSQs - 2 x 24 kg, for 9 swings, 6 cleans, and 3 FSQs (with a pause at the bottom position), as one giant set, twice. These demand almost too much oxygen, and will leave you puffing. I love them.
C & P - 2 x 24 kg - Easy 10 sets of 5. My pressing only thrives from high volume, no matter the weight, so I am returning to my roots in that, and am alternating these easier volume sessions with heavier pressing from RTK. Not sure what will come from this, but will keep posting about it.
Double KB Deadlifts - 16 + 24 kg per hand - 2 sets of 20, straight from RTK. I love deadlifting, and find, as always, I thrive on higher volume. Am aiming to shatter my still longstanding record of 23 reps with 315, no belt, and only chalk, set in a competition with a guy carrying 50 more pounds than me at the time. I had only deadlifted once 2 months before that, and had not touched a barbell for DL for 2 years before that. These sets were easy, and will have to find some more weight to attach to my kbs.
That's it, that's all. Now going to have a large meal, and go party it up at a friend's birthday party.
Today's playtime:
Gripper work - same as Nov 12, with one less ladder.
Warm-up
Ataturk Getups - 2 ladders, alternating L & R each get-up, with one press per position, up and down. Laddered weights, instead of reps, moving from 16 to 24 to 32 kg in the ladder progression. Was not able to press in all positions on the second set with the 32 kg, so I decided to end it there. This is new territory, and I am loving it.
Double Swings + Cleans + FSQs - 2 x 24 kg, for 9 swings, 6 cleans, and 3 FSQs (with a pause at the bottom position), as one giant set, twice. These demand almost too much oxygen, and will leave you puffing. I love them.
C & P - 2 x 24 kg - Easy 10 sets of 5. My pressing only thrives from high volume, no matter the weight, so I am returning to my roots in that, and am alternating these easier volume sessions with heavier pressing from RTK. Not sure what will come from this, but will keep posting about it.
Double KB Deadlifts - 16 + 24 kg per hand - 2 sets of 20, straight from RTK. I love deadlifting, and find, as always, I thrive on higher volume. Am aiming to shatter my still longstanding record of 23 reps with 315, no belt, and only chalk, set in a competition with a guy carrying 50 more pounds than me at the time. I had only deadlifted once 2 months before that, and had not touched a barbell for DL for 2 years before that. These sets were easy, and will have to find some more weight to attach to my kbs.
That's it, that's all. Now going to have a large meal, and go party it up at a friend's birthday party.
New day, New Cycle
(This is from Nov 12, 2009)
Just recently finished Adam Glass's Radian Dawn 4-Week pressing protocol. I like it. Ended up with a minor irritation to an external rotator, so I have not tested as of yet to see any new results, but will soon.
On a different tack, having been notified by Josef about his latest incarnation of Turkish Get-up training, he has created the Turkish Warrior Conditioning system for Get-ups. Having a lot of training under my belt, I jumped in at the Ataturk cycle. Very humbling, and very nice. Pressing from lots of different angles. Moves lots of blood into the shoulders.
So today's fun looked like this:
Gripper Work - CoC resistance ladders, sets of 4 moving up from Trainer to #2 (sets with #2 are for max reps, aiming for 4), for 4 ladders.
Warm-up
Ataturk Get-ups - 24 kg - sets of 1,2,1,2,1 L & R supersetted with BW doubles in the pull-up (still nursing the external rotator). A very humbling weight, but the pressing volume adds up FAST!
Swings + Cleans + FSQ - 2 x 24 kg - 8 swings, 5 cleans, and 2a triple with 5 second pauses at bottom for the squats, done as a giant set, three sets. Gets a nice bracing effect from the abs, and your FSQs sharpen up instantly. Also gets you breathing hard and having to "breathe behind the shield" at the bottom of the squats, giving your diaphragm a little workout as well.
C & P - 32 + 24 kg - 5 ladders of (1,2,3), rotating weights with each ladder. Was easy. Took last ladder to 5, and still had lots left in the tank. Think I will have to start saving pennies for another 32 kg.
High Windmills - 24 kg - 2 easy sets of 5 per side to loosen up the lumbars.
And that is it. Fun and easy. Running on 2 hours sleep out of the last 36 at the time of writing this, I am happy with how it turned out today.
I like the iron. The iron keeps you honest.
Just recently finished Adam Glass's Radian Dawn 4-Week pressing protocol. I like it. Ended up with a minor irritation to an external rotator, so I have not tested as of yet to see any new results, but will soon.
On a different tack, having been notified by Josef about his latest incarnation of Turkish Get-up training, he has created the Turkish Warrior Conditioning system for Get-ups. Having a lot of training under my belt, I jumped in at the Ataturk cycle. Very humbling, and very nice. Pressing from lots of different angles. Moves lots of blood into the shoulders.
So today's fun looked like this:
Gripper Work - CoC resistance ladders, sets of 4 moving up from Trainer to #2 (sets with #2 are for max reps, aiming for 4), for 4 ladders.
Warm-up
Ataturk Get-ups - 24 kg - sets of 1,2,1,2,1 L & R supersetted with BW doubles in the pull-up (still nursing the external rotator). A very humbling weight, but the pressing volume adds up FAST!
Swings + Cleans + FSQ - 2 x 24 kg - 8 swings, 5 cleans, and 2a triple with 5 second pauses at bottom for the squats, done as a giant set, three sets. Gets a nice bracing effect from the abs, and your FSQs sharpen up instantly. Also gets you breathing hard and having to "breathe behind the shield" at the bottom of the squats, giving your diaphragm a little workout as well.
C & P - 32 + 24 kg - 5 ladders of (1,2,3), rotating weights with each ladder. Was easy. Took last ladder to 5, and still had lots left in the tank. Think I will have to start saving pennies for another 32 kg.
High Windmills - 24 kg - 2 easy sets of 5 per side to loosen up the lumbars.
And that is it. Fun and easy. Running on 2 hours sleep out of the last 36 at the time of writing this, I am happy with how it turned out today.
I like the iron. The iron keeps you honest.
Sunday, October 18, 2009
Been a little while since the last post...
but have been training my ass off just the same.
Training has shifted gears as of late. My previous training style has been replaced with Adam T. Glass' "Radian Dawn" pressing protocol.
To put it bluntly, it is a powerfully stimulating training style, and the assault on your nervous system will garner quick results. So slow and intelligent choices need to be made to prevent enthusiastically large jumps and an increased chance of injury.
Today was the beginning of a second full cycle of the pressing protocol, having started with the heavy day, and performing the protocol four days consecutively, with a day off between the second "medium" day and the heavy day.
The session today consisted of Stacked Presses, 3 sets of doubles, with a 16 kg stacked onto a 24 kg. These were easily performed, compared to the last session. Each set was started with an easy double in the pullup with 18 kg hanging from my waste.
Then, following the protocol, was the Push Press Walk outs, for 4 ladders of 2 rungs, with 48 kg. These were supersetted with single pullups with 24 kg, which were suprising ly easy.
This was then followed with two sets of rows for 12 (each arm) with 48 kg, trying to keep the reps explosive. These were supersetted with my "teeth lifts" with 24 kgs for sets of 10.
It was then on to 2 sets of doubles with the half TGU's, as recommended by Adam Glass' protocol, each half getup combined with an arm-bar, all performed slowly, and with 48 kg. The more I combine TGU's with arm-bars in a 1:1 ratio, the better my shoulders become, most especially my right shoulder, which took the brunt of a 5 year football career through junior and senior high school.
A quick jump through 2 ladders of (3, 6, 9) with 24 kg in the Snatch, and that was all she wrote.
I am going to follow the Titan Challenge protocol for swings with the Snatch, to prepare myself for the VWC 15:15 protocol. Or I might combine the two, with the VWC 15:15 protocol being performed on the lighter days. We shall see.
Anyways, this post is long enough, and I will endevour to post more regularly.
Training has shifted gears as of late. My previous training style has been replaced with Adam T. Glass' "Radian Dawn" pressing protocol.
To put it bluntly, it is a powerfully stimulating training style, and the assault on your nervous system will garner quick results. So slow and intelligent choices need to be made to prevent enthusiastically large jumps and an increased chance of injury.
Today was the beginning of a second full cycle of the pressing protocol, having started with the heavy day, and performing the protocol four days consecutively, with a day off between the second "medium" day and the heavy day.
The session today consisted of Stacked Presses, 3 sets of doubles, with a 16 kg stacked onto a 24 kg. These were easily performed, compared to the last session. Each set was started with an easy double in the pullup with 18 kg hanging from my waste.
Then, following the protocol, was the Push Press Walk outs, for 4 ladders of 2 rungs, with 48 kg. These were supersetted with single pullups with 24 kg, which were suprising ly easy.
This was then followed with two sets of rows for 12 (each arm) with 48 kg, trying to keep the reps explosive. These were supersetted with my "teeth lifts" with 24 kgs for sets of 10.
It was then on to 2 sets of doubles with the half TGU's, as recommended by Adam Glass' protocol, each half getup combined with an arm-bar, all performed slowly, and with 48 kg. The more I combine TGU's with arm-bars in a 1:1 ratio, the better my shoulders become, most especially my right shoulder, which took the brunt of a 5 year football career through junior and senior high school.
A quick jump through 2 ladders of (3, 6, 9) with 24 kg in the Snatch, and that was all she wrote.
I am going to follow the Titan Challenge protocol for swings with the Snatch, to prepare myself for the VWC 15:15 protocol. Or I might combine the two, with the VWC 15:15 protocol being performed on the lighter days. We shall see.
Anyways, this post is long enough, and I will endevour to post more regularly.
Friday, September 25, 2009
A VERY heavy training session....
Lots of singles with the CoC 1.5 (almost closed the CoC 2 with both hands - not bad for only a few weeks worth of gripper training), then 2 sets of 3 each side with 15 lbs on front levering to face.
Grip work was followed by 1x5 L/R with 130 lb kb in Cleans + FSQs (five cleans then 5 FSQs). Max Shank stated on his blog that he noticed a strong abdominal bracing effect doing these, and Adam Glass also is a proponent of them. They do the trick. Do them. Period.
Next was TGU training with roll-to-press with 175 for a cycle of 3 singles L/R, then a cycle of 2 singles L/R. I have returned to Josef's Titan Challenge, using v.2. Gave getting a full rep with the 175, and made it to standing with the iron overhead, but it was too much to get it back down. That was the first time I have held that much weight OH with one arm, and it is HEAVY.
I always follow TGU training with heavy rows supersetted with teeth lifting, the rows for an arm wrenching 205 lbs for 2 sets of 4 left and right partial reps (upper arm only to parallel to ground), then 175 for a single set of 4 each side. The teeth lifts are done with a rope wrapped around a kb handle, and I perform neck curls in that fashion. Sets of 5 reps with 75 lbs in a 1:1 ratio with the sets of rows. Last 3 sets of these were static holds with a 32 kg and 16 kg KBs for 10 seconds per set. That definitely wakes you up.
For the last few months I have been doing OH presses following all of the above, finding it fascilitates a better output. Have been putting together cycles of quick doubles or triples before and after heavier singles or doubles, a technique I experimented with last year. Tonight had a double with 32 kg L/R preceeding and following singles or doubles with 130 lbs. Did this for 3 cycles. Lighter weight flew up, and the heavier work had a lot more speed to it. Will keep posting about this technique as time goes on.
Throughout the entire workout I threw in sets of 4 fast and strict pull-ups, usually between groups of exercises or cycles of exercises. I always throw them in at a 1:1 ratio when doing overhead presses, this time being before each cycle of pressing.
Power breathing for a set of 5, and that was that.
Grip work was followed by 1x5 L/R with 130 lb kb in Cleans + FSQs (five cleans then 5 FSQs). Max Shank stated on his blog that he noticed a strong abdominal bracing effect doing these, and Adam Glass also is a proponent of them. They do the trick. Do them. Period.
Next was TGU training with roll-to-press with 175 for a cycle of 3 singles L/R, then a cycle of 2 singles L/R. I have returned to Josef's Titan Challenge, using v.2. Gave getting a full rep with the 175, and made it to standing with the iron overhead, but it was too much to get it back down. That was the first time I have held that much weight OH with one arm, and it is HEAVY.
I always follow TGU training with heavy rows supersetted with teeth lifting, the rows for an arm wrenching 205 lbs for 2 sets of 4 left and right partial reps (upper arm only to parallel to ground), then 175 for a single set of 4 each side. The teeth lifts are done with a rope wrapped around a kb handle, and I perform neck curls in that fashion. Sets of 5 reps with 75 lbs in a 1:1 ratio with the sets of rows. Last 3 sets of these were static holds with a 32 kg and 16 kg KBs for 10 seconds per set. That definitely wakes you up.
For the last few months I have been doing OH presses following all of the above, finding it fascilitates a better output. Have been putting together cycles of quick doubles or triples before and after heavier singles or doubles, a technique I experimented with last year. Tonight had a double with 32 kg L/R preceeding and following singles or doubles with 130 lbs. Did this for 3 cycles. Lighter weight flew up, and the heavier work had a lot more speed to it. Will keep posting about this technique as time goes on.
Throughout the entire workout I threw in sets of 4 fast and strict pull-ups, usually between groups of exercises or cycles of exercises. I always throw them in at a 1:1 ratio when doing overhead presses, this time being before each cycle of pressing.
Power breathing for a set of 5, and that was that.
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