Sorry yall. Have been on the road almost non-stop for months now, and my training plans with the exception of BW work, grippers, and anything I can substitute with the TNT bands (from LifelineUSA.com), has gone to the wayside.
So joint mobility work, respiratory musculature training have been receiving more emphasis, as well as a complete dietary outline upheaval.
My Overhead Press numbers with the TNT bands are going nuts, with me working up to doubles with 2 black bands and 1 green band at 2.8 times the resting length. According to LifeLineUSA, the three bands I work up to total 280 lbs resistance at twice their resting length. So I have no clue as to the actual resistance level, but it is not easy. And they REALLY try to get away from you, so you have to really keep the shoulder capsule locked down and your pressing line dialed in.
Have been experimenting with utilizing multiple sets with lower reps in a rest-pause style on one meta-set utilizing more than one pressing angle, before I switch to the other arm. It has vastly improved overall stability and power transferal through the joint, with no real effect on increases in resistance. Coupled with BW rows to keep the antagonists up to par, my pressing power is improving greatly, evident when I actually get to use my KBs when I am home.
Seriously kicks your as when it cones to making everything full body, as you have to resist the off-angle pull when you are working one arm at a time. Which brings me to windmills with these things:
THEY ARE BRUTAL.
The way to go about them is a little tricky and would take a long while to explain, but suffice it to say that it takes serious control, and because the resistance increases as you return to a standing position, it gets worse as you push through the hardest point. I preceed these with what looks like side presses to force my shoulders to work from a state of pre-exhaustion to challenge my stabilizers. Seems to do the trick.
The rest is usually whatever I feel like doing or tests well. Usually it is Teeth Lifts, gripper work, bridging, bw squats, and ab work. Whatever tests well.
Combined with cleaner eating and intermittent fasting (Eat-Stop-Eat is the real deal), I am going to be implementing Mike T. Nelson's Met Flex knowledge and the wealth of hormone optimization literature Mike Mahler has produced, things should get interesting.
I will try to post as often as Internet connectivity allows, as being a remote site Medic does not allow for great comm access of any sort.
Friday, October 8, 2010
Sunday, July 11, 2010
Gone but training HARD
A busy time for me, but the training continues nonetheless. Am spending 3 weeks at a shot 1700 km north of my home town. So the TNT bands were my tool, and I had insane results from it. Try high & low windmills with a couple of green TNT bands wrapped around you, and you will know hard. Takes a LOT of body control. But your spine will thank you.
Have gone old school with my training, even pulling the "chest expander" movement out of retirement. My upper back and rear delta have blown up, so they are worth using. But try them for yourself. The rest is MPs of all sorts, DLs of all sorts, Grippers, and Teeth Lifts. Will be going for the CoC 3.0 this year, as well as working up to attempting to beat an braced teeth lift rep WR set earlier this year (220 lbs. for 25 reps - Google it) but without bracing my hands on my knees.
Have been heavily focused on training using Biofeedback to guide my training. Look into this style of training. It will give you another tool that will unlock more of your potential than with pure trial and error. Has let me destroy records in weeks that usually takes months otherwise. Adam T. Glass. Walk the Road Less Travelled. Check them out. Will change things for you.
All I know is that it has led me to a OaDL of 321 with either hand (no straps or belt) after a brutal session of high volume training. Destroyed my filed down CoC 1.0 for over 40 reps in one set. After the aforementioned DL PR.
Will be posting regularly again, for the few of you that read this thing. If you ever want to contact me, the info is on the right -----------> and I can be found on Twitter as FunWithIron.
Have gone old school with my training, even pulling the "chest expander" movement out of retirement. My upper back and rear delta have blown up, so they are worth using. But try them for yourself. The rest is MPs of all sorts, DLs of all sorts, Grippers, and Teeth Lifts. Will be going for the CoC 3.0 this year, as well as working up to attempting to beat an braced teeth lift rep WR set earlier this year (220 lbs. for 25 reps - Google it) but without bracing my hands on my knees.
Have been heavily focused on training using Biofeedback to guide my training. Look into this style of training. It will give you another tool that will unlock more of your potential than with pure trial and error. Has let me destroy records in weeks that usually takes months otherwise. Adam T. Glass. Walk the Road Less Travelled. Check them out. Will change things for you.
All I know is that it has led me to a OaDL of 321 with either hand (no straps or belt) after a brutal session of high volume training. Destroyed my filed down CoC 1.0 for over 40 reps in one set. After the aforementioned DL PR.
Will be posting regularly again, for the few of you that read this thing. If you ever want to contact me, the info is on the right -----------> and I can be found on Twitter as FunWithIron.
Tuesday, June 1, 2010
Gear Changing
Recent heavy training has reminded me of an L5/S1 injury that is starting to nag, I have decided implementation of lighter training styles and more volume will be used. The only heavy work will be with pressesand grip lifts and teeth lifting.
Today's carnage was:
Gripper - CoC 2.0 for a LOT of sets of 2-4 reps.
LCCJ - 5 ladders of 2/4/6 with a 32 & 16 kg. Was a light day for this movement.
1" V-Bar - My first time with this movement. Got upto a double with my L hand and single with my R using 80 kg. Dropped it to 64 kg for 9 L and 6 R. I am a Rightie, so this was a suprise.
Had the urge to play with presses, finding double MP with 32 kg KBs easy. Played with the Stacked Press, and got 2x24 kg with L & R. Have never hit those numbers AFTER LCCJ and lots of grip work.
Have been continuing to dial in my nutrition needs. Not enough data to share yet. Will have some soon.
Also, nailed 171 lbs in the unsupported teeth lift I do. Thinking I will hit BW with that by years end. That and the CoC 3.0 are within reach. 56 kg in the Stacked Press is one of my Pressing goals. We shall see how it goes.
Today's carnage was:
Gripper - CoC 2.0 for a LOT of sets of 2-4 reps.
LCCJ - 5 ladders of 2/4/6 with a 32 & 16 kg. Was a light day for this movement.
1" V-Bar - My first time with this movement. Got upto a double with my L hand and single with my R using 80 kg. Dropped it to 64 kg for 9 L and 6 R. I am a Rightie, so this was a suprise.
Had the urge to play with presses, finding double MP with 32 kg KBs easy. Played with the Stacked Press, and got 2x24 kg with L & R. Have never hit those numbers AFTER LCCJ and lots of grip work.
Have been continuing to dial in my nutrition needs. Not enough data to share yet. Will have some soon.
Also, nailed 171 lbs in the unsupported teeth lift I do. Thinking I will hit BW with that by years end. That and the CoC 3.0 are within reach. 56 kg in the Stacked Press is one of my Pressing goals. We shall see how it goes.
Saturday, May 29, 2010
Heavy and enlightening....
Was tonight's training.
Strength in my teeth lifts is going nuts. 72kg is nothing to sneeze at, and felt easier than I thought. Posterior chain is going to be watched carefully while I continue with this lift, as I do it without hand support.
TGUs are also going nuts. Topped out at 195 lbs to the kneeling lunge position for both sides. Will be changing gears with these as my joints are starting to feel it. Will play with volume as over the last few sessions my form has really dialed in for this movement.
Presses have fallen to the wayside, but have not weakened, but as they are my focus, they will return to the forefront. Deadlifts, swings and LCCJ will return as well.
Dialing in my nutrition as well. A lot of focus on fatty acids and pre-post training supplements. Superfood blends were the most recent addition, and have had a HUGE effect. The rest still has a few days of tinkering before I am willing to say anything. Would rather share real results than share speculations.
Strength in my teeth lifts is going nuts. 72kg is nothing to sneeze at, and felt easier than I thought. Posterior chain is going to be watched carefully while I continue with this lift, as I do it without hand support.
TGUs are also going nuts. Topped out at 195 lbs to the kneeling lunge position for both sides. Will be changing gears with these as my joints are starting to feel it. Will play with volume as over the last few sessions my form has really dialed in for this movement.
Presses have fallen to the wayside, but have not weakened, but as they are my focus, they will return to the forefront. Deadlifts, swings and LCCJ will return as well.
Dialing in my nutrition as well. A lot of focus on fatty acids and pre-post training supplements. Superfood blends were the most recent addition, and have had a HUGE effect. The rest still has a few days of tinkering before I am willing to say anything. Would rather share real results than share speculations.
Friday, May 21, 2010
Midnight KB Mayhem
Stress and insomnia can result in some strange things on occasion. Tonight was one of them.
Understand this: Biofeedback training is for real. It will unlock the magnificent potential of muscular power that only the Strongmen of yesteryear knew and enjoyed. And it is SO SIMPLE you will have to shake your head at the wasted time following all of the past routines and protocols. And the best part of all is that if you follow it honestly and correctly, it can ONLY provide results.
Tonights carnage:
Grippers - CoC 2.0 7x3 reps L/R straight sets, no ladders.
Cleans - 40 kg for a set of 10 per side as a warm-up.
TGU - 170 lbs full single with L & R, L side having an Armbar thrown in at the end for good measure. Heavy Armbars are one of my keys to upper back stability for heavy pressing and TGUs. Got a full TGU with 180 lbs to top it off. It was HEAVY. At that weight, you HAVE to have your lats activated, your shoulder screwed down and secure, and a grip on the bell like it is trying to kill you. Because it is. Was suprisingly stable to maneuver under.
Teeth lifts - after warm ups to save my neck from potential injury, I nailed 5 singles of a min of 5 seconds each with 60 kg plus an additional 10 lbs. These, as always, were supersetted with rows.
One-arm Bent Rows - started off with HEAVY partials with 270, from arms length to just below having my upper arm parallel to my torso, for a set of 6 each side. Teeth lifts seperated each set. Then backed off to 240 for a set of 6 then set of 4 for each side.
Double MP - did these with 2 different KBs, a 40 and 24 kg. Instead of following RTK protocol, I just let my body lead the way. Resulted in 6 total sets, alternating the KBs each set, for a set of 6 and 2 sets of 5 each side. Just to be clear: I would have the 40 kg on my L and the 24 kg on my right for a set, then switch on the next. I terminated each set as soon as the rep speed slowed any. The same for everything else.
That was it. Once again Biofeedback training has left me with my jaw on the floor. Oh, one thing I forgot to mention: for my TGUs, I do not proceed with any weight I cannot Floor Press into the start position. So I guess I can add a 180 lb Floor Press to the mix. Damn....
Understand this: Biofeedback training is for real. It will unlock the magnificent potential of muscular power that only the Strongmen of yesteryear knew and enjoyed. And it is SO SIMPLE you will have to shake your head at the wasted time following all of the past routines and protocols. And the best part of all is that if you follow it honestly and correctly, it can ONLY provide results.
Tonights carnage:
Grippers - CoC 2.0 7x3 reps L/R straight sets, no ladders.
Cleans - 40 kg for a set of 10 per side as a warm-up.
TGU - 170 lbs full single with L & R, L side having an Armbar thrown in at the end for good measure. Heavy Armbars are one of my keys to upper back stability for heavy pressing and TGUs. Got a full TGU with 180 lbs to top it off. It was HEAVY. At that weight, you HAVE to have your lats activated, your shoulder screwed down and secure, and a grip on the bell like it is trying to kill you. Because it is. Was suprisingly stable to maneuver under.
Teeth lifts - after warm ups to save my neck from potential injury, I nailed 5 singles of a min of 5 seconds each with 60 kg plus an additional 10 lbs. These, as always, were supersetted with rows.
One-arm Bent Rows - started off with HEAVY partials with 270, from arms length to just below having my upper arm parallel to my torso, for a set of 6 each side. Teeth lifts seperated each set. Then backed off to 240 for a set of 6 then set of 4 for each side.
Double MP - did these with 2 different KBs, a 40 and 24 kg. Instead of following RTK protocol, I just let my body lead the way. Resulted in 6 total sets, alternating the KBs each set, for a set of 6 and 2 sets of 5 each side. Just to be clear: I would have the 40 kg on my L and the 24 kg on my right for a set, then switch on the next. I terminated each set as soon as the rep speed slowed any. The same for everything else.
That was it. Once again Biofeedback training has left me with my jaw on the floor. Oh, one thing I forgot to mention: for my TGUs, I do not proceed with any weight I cannot Floor Press into the start position. So I guess I can add a 180 lb Floor Press to the mix. Damn....
Thursday, May 20, 2010
Crazy things occur with Biofeedback Training
Have been applying what little I think I know about Biofeedback Training, and the results from it are INSANE.
New PRs:
- LCCJ a la RTK with 40 kg and 24 kg.
- Easy triples with 120 lbs in the one-arm MP.
- One-arm bent rows with BW (230 lbs).
- TGU+Arrmbar single with 170 lbs (roughly 45 sec time-under-tension).
- One-arm Swings with 170 for 2x8 L/R.
- Blue nail cut to 4.5 inches DU total bend with crushdown.
- Teeth lift of 60 kg for 4 singles of 5 second holds (I face the ground when I do these, so it is pure biting power holding the rope).
Biofeedback training is for real, and is beserk in its simplicity and effectiveness. In less than 8 weeks I have regained or smashed records that took years to accomplish initially, following an absence of these lifts for over 6 months prior.
Have taken the last few days off as the TGU and Swing PRs left me suprisingly sore.
Will post full sessions again tomorrow.
New PRs:
- LCCJ a la RTK with 40 kg and 24 kg.
- Easy triples with 120 lbs in the one-arm MP.
- One-arm bent rows with BW (230 lbs).
- TGU+Arrmbar single with 170 lbs (roughly 45 sec time-under-tension).
- One-arm Swings with 170 for 2x8 L/R.
- Blue nail cut to 4.5 inches DU total bend with crushdown.
- Teeth lift of 60 kg for 4 singles of 5 second holds (I face the ground when I do these, so it is pure biting power holding the rope).
Biofeedback training is for real, and is beserk in its simplicity and effectiveness. In less than 8 weeks I have regained or smashed records that took years to accomplish initially, following an absence of these lifts for over 6 months prior.
Have taken the last few days off as the TGU and Swing PRs left me suprisingly sore.
Will post full sessions again tomorrow.
Wednesday, May 5, 2010
Tonight's Fun
Tonight was short and sweet, once again tempered by the Gym Movement ideology.
Was 2 full ladders with the grippers, same resistance as yesterday, but for sets of 2-4. Stopped when I suddenly hit a block with the CoC 2.0 on the third ladder. The grippers beat out BU Curls.
Next up was ballistic work, either with Swings or LCCJ. Long cycle won out, two arms over one, with heavier resistance beating out light. Not sure if this is how you choose resistance, but seemed to work. 5 ladders of 2/4/6, with a 32 kg and 16 kg, switching KBs between arms each ladder. Stopped after 5th ladder when the rep started to feel a little off.
Followed it all up with a single set of standing rollouts with two home-made ab wheels (thanks Rosstraining.com).
Everything was well before failure. 32 kg flew up, and I noticed it barely felt like more resistance than the 16 kg. What does that mean? Guess I am getting stronger. Felt great after, almost like I had done nothing. Now for tons of food and bed.
Was 2 full ladders with the grippers, same resistance as yesterday, but for sets of 2-4. Stopped when I suddenly hit a block with the CoC 2.0 on the third ladder. The grippers beat out BU Curls.
Next up was ballistic work, either with Swings or LCCJ. Long cycle won out, two arms over one, with heavier resistance beating out light. Not sure if this is how you choose resistance, but seemed to work. 5 ladders of 2/4/6, with a 32 kg and 16 kg, switching KBs between arms each ladder. Stopped after 5th ladder when the rep started to feel a little off.
Followed it all up with a single set of standing rollouts with two home-made ab wheels (thanks Rosstraining.com).
Everything was well before failure. 32 kg flew up, and I noticed it barely felt like more resistance than the 16 kg. What does that mean? Guess I am getting stronger. Felt great after, almost like I had done nothing. Now for tons of food and bed.
Yesterday's mayhem
Have not been posting as much as I should, but I am endeavouring to spend less time attached to electronics. But my training has been going on regardless of my absence from my blog. I am also quite active in the forums, so I am still connected to the scene.
After giving it a lot of thought and toying with it during several training sessions, I gave The Movement protocols a try.
INSANE!!!! I have never put that much volume at that intensity in any training session and walk away that fresh. Just applying the little I know about the methods had a massive impact: no exercise affected the one following it, regardless that I was moving some serious poundage. Given they are not my personal bests, but due to the absence of these exercises from my training for a long period, and the poundages I am able to handle after just a short time of reimplementing them, I consider the entire workout one huge PR as the poundages and intensity I applied came FAR, FAR sooner than expected.
I have returned to my roots in regards to training, following a similar layout that got me to my massive one-arm press PR. One I WILL break.
The workout:
Bottoms-Up Curls - 20 lbs. KB - What are these? Curls holding the KB by the handle and crush-gripping it as you curl. At the top of the curl, it should look similar to the start of a BUP. I put in 5 sets of 4-5 reps, each one as fresh as the one before, ending the movement altogether when I noticed a bit more effort required on the last set.
Gripper Work - my usual ladders going up through the CoC 1, 1.5, 2, and chocked 2.5 at the top for 4 ladders, a single with a 3-5 second pause at the fully squeezed positions. Ended when the top end singles got harder.
Clean & FSQ - 110 lb. KB - 2 sets of 2, one clean to one FSQ, just to get things going. Were easy. LOVE the bracing effect it triggers in the abdominal wall.
TGUs - 110 with 2 free-swinging 10 lb weights - 4 singles, left and right, of full TGUs. Kept them going until the last one got tougher, then done.
One-arm Rows s/s with Teeth lifts - 130 with 24 kg KB for rows w/ 2x16 kg KBs for teeth lifts - What are teeth lifts? I bend at the waist, bite down on a piece of rope attached to the two 16kg KBs, then with my face towards the floor holding the weight with only bite power, I perform neck work to the posterior. I have an extremely strong anterior neck musculature as a carryover from football as a teen, so I have to constantly work on my posterior musculature to balance it out our it messes with my thoracic and cervical spine alignment. Anyways, the set/rep scheme was 2 sets of 4-6 for each arm on the rows, and 5 sets of 5 for the teeth lifts. Ended when they got a little tough on the teeth lift.
One-arm MP - 110 lbs. alternated with 32 kg KB - I would perform a heavy set of 3 reps with 32kg with each arm, then perform a set of 1-3 reps with 110. I have experimented extensively with this before, and find that it makes my heavy reps that much more explosive, the form tighter, and the musculature suprisingly fresh and reset. I believe that these are also known as complex sets, but I crush down the rests to when I feel fresh, but not fully recovered. 4 complex sets per side.
One-arm Deadlifts - 205 lbs, made up of the 110 lbs., 32 kg, and 20 lbs. KBs - 2 sets of 10-15 per side. These suprised the hell out of me. After all of the above, and still raring to go. Was gassed after these, but every rep was quick and controlled, with a perfect hip snap at the top.
Seems like a lot, but my body thrives on this type of assault. Was my regular training style when I logged my monsterous press poundages. Works for me, might not for you. But you are not me.
This morning, except for some tightness, I had no other leftovers from that kind of punishment. The Movement methodology is the real deal people. Each of my exercises, with the exception of the TGUs, was tested, and the best choice used. The result was a suprising training session that left me hungry for more. My fridge paid the price afterwards.
Today might be LCCJ, or some other lighter volume work. Dunno. Will see what the testing results in.
After giving it a lot of thought and toying with it during several training sessions, I gave The Movement protocols a try.
INSANE!!!! I have never put that much volume at that intensity in any training session and walk away that fresh. Just applying the little I know about the methods had a massive impact: no exercise affected the one following it, regardless that I was moving some serious poundage. Given they are not my personal bests, but due to the absence of these exercises from my training for a long period, and the poundages I am able to handle after just a short time of reimplementing them, I consider the entire workout one huge PR as the poundages and intensity I applied came FAR, FAR sooner than expected.
I have returned to my roots in regards to training, following a similar layout that got me to my massive one-arm press PR. One I WILL break.
The workout:
Bottoms-Up Curls - 20 lbs. KB - What are these? Curls holding the KB by the handle and crush-gripping it as you curl. At the top of the curl, it should look similar to the start of a BUP. I put in 5 sets of 4-5 reps, each one as fresh as the one before, ending the movement altogether when I noticed a bit more effort required on the last set.
Gripper Work - my usual ladders going up through the CoC 1, 1.5, 2, and chocked 2.5 at the top for 4 ladders, a single with a 3-5 second pause at the fully squeezed positions. Ended when the top end singles got harder.
Clean & FSQ - 110 lb. KB - 2 sets of 2, one clean to one FSQ, just to get things going. Were easy. LOVE the bracing effect it triggers in the abdominal wall.
TGUs - 110 with 2 free-swinging 10 lb weights - 4 singles, left and right, of full TGUs. Kept them going until the last one got tougher, then done.
One-arm Rows s/s with Teeth lifts - 130 with 24 kg KB for rows w/ 2x16 kg KBs for teeth lifts - What are teeth lifts? I bend at the waist, bite down on a piece of rope attached to the two 16kg KBs, then with my face towards the floor holding the weight with only bite power, I perform neck work to the posterior. I have an extremely strong anterior neck musculature as a carryover from football as a teen, so I have to constantly work on my posterior musculature to balance it out our it messes with my thoracic and cervical spine alignment. Anyways, the set/rep scheme was 2 sets of 4-6 for each arm on the rows, and 5 sets of 5 for the teeth lifts. Ended when they got a little tough on the teeth lift.
One-arm MP - 110 lbs. alternated with 32 kg KB - I would perform a heavy set of 3 reps with 32kg with each arm, then perform a set of 1-3 reps with 110. I have experimented extensively with this before, and find that it makes my heavy reps that much more explosive, the form tighter, and the musculature suprisingly fresh and reset. I believe that these are also known as complex sets, but I crush down the rests to when I feel fresh, but not fully recovered. 4 complex sets per side.
One-arm Deadlifts - 205 lbs, made up of the 110 lbs., 32 kg, and 20 lbs. KBs - 2 sets of 10-15 per side. These suprised the hell out of me. After all of the above, and still raring to go. Was gassed after these, but every rep was quick and controlled, with a perfect hip snap at the top.
Seems like a lot, but my body thrives on this type of assault. Was my regular training style when I logged my monsterous press poundages. Works for me, might not for you. But you are not me.
This morning, except for some tightness, I had no other leftovers from that kind of punishment. The Movement methodology is the real deal people. Each of my exercises, with the exception of the TGUs, was tested, and the best choice used. The result was a suprising training session that left me hungry for more. My fridge paid the price afterwards.
Today might be LCCJ, or some other lighter volume work. Dunno. Will see what the testing results in.
Monday, April 26, 2010
Too long away from this blog....
Has been a vicious year, with a lot happening in all facets of modern living for me, culminating in the correction of a severely deviated septum one week ago today.
Trained when my health or circumstances have allowed, with PRs coming regularly enough to keep me as hopelessly addicted to the iron as I have always been. Since the surgery, easier breathing has increased my training levels energy-wise, and it showed up yesterday:
Gripper work: ladders in my usual fashion upto CoC 2.0, for singles L/R for a few ladders. Followed up with choked 2.5 closes. I am losing top-end strength since bottoming out my volume per set, so going back to what has worked for me. Some of us thrive on volume, and for me, singles outside of MP, TGUs, and DLs are useless.
Warm-up: Swing-clean-bent press combos for 10/7/4 rep setups before switching hands. Gets the blood moving. With a 24 kg.
Presses a la RTK: seven ladders of 1,2 with a 16 kg and what I found to be 113 lbs in the other. Curiosity in my difficulties in what was feeling like a very heavy 93 lbs KB turned out to be more than I thought it was. Checked it a few times to be sure. I attach ankle weights to my KBs to make them MORE unstable (keeps my rotators challenged) and must have grabbed the 10s instead of 5 lb weights. Ah well. Not complaining here. Weighing in at 230 lbs, that is a good training weight percentage with KBs.
Deadlifts: weights used from pressing, as per RTK, but going with one-arm lifts with both held in the same hand. Needed a change, and resurrected this gem from my past. 2x20 L/R. Moved a decent amount of iron, and loved it.
Going to resurrect my old training style when I set my pressing PR last year. Google mbunting9999 on YouTube, and you will see what I mean.
That was all. Will be getting back in touch with Josef on the DD forums. Dig up his articles. The man is a mad genius.
Trained when my health or circumstances have allowed, with PRs coming regularly enough to keep me as hopelessly addicted to the iron as I have always been. Since the surgery, easier breathing has increased my training levels energy-wise, and it showed up yesterday:
Gripper work: ladders in my usual fashion upto CoC 2.0, for singles L/R for a few ladders. Followed up with choked 2.5 closes. I am losing top-end strength since bottoming out my volume per set, so going back to what has worked for me. Some of us thrive on volume, and for me, singles outside of MP, TGUs, and DLs are useless.
Warm-up: Swing-clean-bent press combos for 10/7/4 rep setups before switching hands. Gets the blood moving. With a 24 kg.
Presses a la RTK: seven ladders of 1,2 with a 16 kg and what I found to be 113 lbs in the other. Curiosity in my difficulties in what was feeling like a very heavy 93 lbs KB turned out to be more than I thought it was. Checked it a few times to be sure. I attach ankle weights to my KBs to make them MORE unstable (keeps my rotators challenged) and must have grabbed the 10s instead of 5 lb weights. Ah well. Not complaining here. Weighing in at 230 lbs, that is a good training weight percentage with KBs.
Deadlifts: weights used from pressing, as per RTK, but going with one-arm lifts with both held in the same hand. Needed a change, and resurrected this gem from my past. 2x20 L/R. Moved a decent amount of iron, and loved it.
Going to resurrect my old training style when I set my pressing PR last year. Google mbunting9999 on YouTube, and you will see what I mean.
That was all. Will be getting back in touch with Josef on the DD forums. Dig up his articles. The man is a mad genius.
Thursday, March 4, 2010
Gone but still Training
Has been a very complicated and busy few months, and have not been posting as of late. But enough excuses.
Lately, I have been playing with combining RTK with Convict Conditioning. Suprisingly, they fit very well. Whether I use one before the other in the same session, or alternate them throughout the week, they seem to fit in a suprising comfortable manner. Due to the two different angles they work on, they seem to compliment each other. And the fact that I can train, warm-up to cool down, in as little as 30 min. 45 if I do both in one session. And the progressions keep coming.
As Adam Glass states, I am posting new PRs every workout. ARE YOU?
Grippers are coming along. Expect the CoC 2.5 to fall by summer of this year, and if I can stay focused on it through the chaos, the 3 by years end. I WANT THESE.
I have been training hard with filled down grippers, and they really help with the standard final close.
As for pressing, I am not sure how to approach it. From the perspective of bringing up the bottom level to provide a stronger base for new 1RM PRs, I will have to experiment. All I know is that 36 kg feels like a babyweight, and have been taking my time with progressions in weight as I wanted to give my shoulder joints some rest (was coming close to an injury at the end of the last year).
Picked up steel bending again. 60Ds fall easily, have not retested myself on the Blue nail. I choose very tough 60D nails, and find them easier than the Blue nails, until I cut the blue nails to 5 inches. 4.5 inches sucks (big hands, so nowhere to grip when I bend DU). Also use less wrap than most, and am going to transfer over to the blue ironmind wraps (forget what they are called).
Only problem I have is stopping my thighs from chaffing. CC is partly to blame, genetics another, and the Metabolic Diet I have adopted. Years of retraining my body to be more efficient via the Warrior Diet have made it easier, and because of my new training style and the anabolic response from the increased protein levels I am eating, I am leaner at my current size than I ever have been, and have the strength levels of myself at 250 lbs. I am around 230. CC plus RTK plus the Metabolic Diet equals muscle without bodyfat. Just have to keep an eye on your acidity levels.
Will start logging my training sessions again.
Lately, I have been playing with combining RTK with Convict Conditioning. Suprisingly, they fit very well. Whether I use one before the other in the same session, or alternate them throughout the week, they seem to fit in a suprising comfortable manner. Due to the two different angles they work on, they seem to compliment each other. And the fact that I can train, warm-up to cool down, in as little as 30 min. 45 if I do both in one session. And the progressions keep coming.
As Adam Glass states, I am posting new PRs every workout. ARE YOU?
Grippers are coming along. Expect the CoC 2.5 to fall by summer of this year, and if I can stay focused on it through the chaos, the 3 by years end. I WANT THESE.
I have been training hard with filled down grippers, and they really help with the standard final close.
As for pressing, I am not sure how to approach it. From the perspective of bringing up the bottom level to provide a stronger base for new 1RM PRs, I will have to experiment. All I know is that 36 kg feels like a babyweight, and have been taking my time with progressions in weight as I wanted to give my shoulder joints some rest (was coming close to an injury at the end of the last year).
Picked up steel bending again. 60Ds fall easily, have not retested myself on the Blue nail. I choose very tough 60D nails, and find them easier than the Blue nails, until I cut the blue nails to 5 inches. 4.5 inches sucks (big hands, so nowhere to grip when I bend DU). Also use less wrap than most, and am going to transfer over to the blue ironmind wraps (forget what they are called).
Only problem I have is stopping my thighs from chaffing. CC is partly to blame, genetics another, and the Metabolic Diet I have adopted. Years of retraining my body to be more efficient via the Warrior Diet have made it easier, and because of my new training style and the anabolic response from the increased protein levels I am eating, I am leaner at my current size than I ever have been, and have the strength levels of myself at 250 lbs. I am around 230. CC plus RTK plus the Metabolic Diet equals muscle without bodyfat. Just have to keep an eye on your acidity levels.
Will start logging my training sessions again.
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