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.
Saturday, May 29, 2010
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.
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