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.
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