If you know me in real life, chances are I've told you to youtube some video that i found introspective. Sometimes I come across speeches or sound bites that really make me think about what life is all about and what is human nature. I think we all get hyper focused in our lives and are unable to see the big picture. We are all made of star dust and the social constructs we are confined in are artificial and meaningless.Our lives are just one frame in an infinitely long movie. Our bodies are filters and we still have control on what we let ourselves be exposed to in culture. I don't have a tv and for the most part I try to have no exposure to pop culture, except for what I choose to access on the internet. Even still I am programed by cultural like everyone else. I find myself following patterns that I haven't even noticed or contemplated. Every day I try to step back and take everything in and realize that things I worry about whether it be training goals, relationships, school work. To borrow a phrase from Joe Rogan, in the end we are all just monkeys, on a rock hurling around a giant nuclear explosion, in space. If you're fortunate enough to be able to see the stars at night in detail, please look up. If you're surrounded by light pollution, get out of there and look up.
Thursday, March 10, 2011
Cardio Flush
Did a quick circuit before class today.
25 seconds 2 hand swings 24kg
25 seconds Burpees
25 Seconds MB Slams
25 seconds L sits on parallettes
50 Seconds Rest
x 2 = 1 5 minute round
1:30 Recovery between rounds 3 rounds
Something nice and simple. HR only got in the high 160s.
During this I accumulated 96 swings so that puts me so far for the week
111 swings
115 snatches
6 HSPU Sets
12 Chin Up sets
Ill have to get my swings and snatches in on saturday and Sunday.
I also played an hour of a game my friends and I made up, Adaptaball. We just bounce a 6 sided reaction ball from perform better, back and forth towards each other. The game is very fun and can be tiring if a good volley happens. Lots of reaction and change of direction.
Great recovery day.
25 seconds 2 hand swings 24kg
25 seconds Burpees
25 Seconds MB Slams
25 seconds L sits on parallettes
50 Seconds Rest
x 2 = 1 5 minute round
1:30 Recovery between rounds 3 rounds
Something nice and simple. HR only got in the high 160s.
During this I accumulated 96 swings so that puts me so far for the week
111 swings
115 snatches
6 HSPU Sets
12 Chin Up sets
Ill have to get my swings and snatches in on saturday and Sunday.
I also played an hour of a game my friends and I made up, Adaptaball. We just bounce a 6 sided reaction ball from perform better, back and forth towards each other. The game is very fun and can be tiring if a good volley happens. Lots of reaction and change of direction.
Great recovery day.
Wednesday, March 9, 2011
Test week day 3
Last two days I foam rolled and stretch for active recovery. I also had some school work to turn in right before spring break starts. I've been looking forward to today since saturday.
I was on a time table today so I had to cut out a couple assistance exercises. Gets ups with bar bell, shoulders elevated glute bridges, Sl Rdl, for this I wanted to weight till saturday to test this lift, Ill be fresher.
Foam Rolling
Stretch
Movement prep
Hang Cleans. 95x 5 135x 5 145x 5 - I just wanted to stay in touch with the movement. I will try and find a 3 rep max on Saturday. Ill be at OPTI with Olympic plates and barbells, so I won't have to worry about dropping the plates.
RDL- 145 x 5 225 x 5 315 x 3 405 x 1 425 x 1 455 - miss 445 x 1
a1. HSPU - Against a wall 6 Full range of motion 3 x 3
a2 Suit Case Carries 50 40yard x 2 each side 55 40 yards x 1 each side
Push Up 45lbs 15 12
Ring Chin ups 7 8
RDLs felt real good today. I had wanted to get 450 for the day and excusing 5 pounds I go it. This is a 20 pound increase since I tested back in July. I think for some reason mentally I was intimidated with 455 and it didn't come off the ground. I moved the weight down to 445. This time I decided to not take to long thinking about it at the bar and just go and lift the fucking thing. It was much easier than I thought. I wanted to try 455 today but after seeing the video of 445 I decided to call it. No point int getting an extra 10 pounds if it won't be pretty. I let my shoulder blades protract a little more than I wanted as well as not keeping the best low spine. This is the first time seeing my RDL from the rears like that. So I figured I'm fatigued and it would likely get worse with 455.
HSPU felt great slow and controlled. That was my frist time doing ROM in a long time. I'm really working on not using the wall and lots of lat activation. Coming along nicely. No ESD today, will do tomorrow.
I was on a time table today so I had to cut out a couple assistance exercises. Gets ups with bar bell, shoulders elevated glute bridges, Sl Rdl, for this I wanted to weight till saturday to test this lift, Ill be fresher.
Foam Rolling
Stretch
Movement prep
Hang Cleans. 95x 5 135x 5 145x 5 - I just wanted to stay in touch with the movement. I will try and find a 3 rep max on Saturday. Ill be at OPTI with Olympic plates and barbells, so I won't have to worry about dropping the plates.
RDL- 145 x 5 225 x 5 315 x 3 405 x 1 425 x 1 455 - miss 445 x 1
a1. HSPU - Against a wall 6 Full range of motion 3 x 3
a2 Suit Case Carries 50 40yard x 2 each side 55 40 yards x 1 each side
Push Up 45lbs 15 12
Ring Chin ups 7 8
RDLs felt real good today. I had wanted to get 450 for the day and excusing 5 pounds I go it. This is a 20 pound increase since I tested back in July. I think for some reason mentally I was intimidated with 455 and it didn't come off the ground. I moved the weight down to 445. This time I decided to not take to long thinking about it at the bar and just go and lift the fucking thing. It was much easier than I thought. I wanted to try 455 today but after seeing the video of 445 I decided to call it. No point int getting an extra 10 pounds if it won't be pretty. I let my shoulder blades protract a little more than I wanted as well as not keeping the best low spine. This is the first time seeing my RDL from the rears like that. So I figured I'm fatigued and it would likely get worse with 455.
HSPU felt great slow and controlled. That was my frist time doing ROM in a long time. I'm really working on not using the wall and lots of lat activation. Coming along nicely. No ESD today, will do tomorrow.
Sunday, March 6, 2011
Foam Roll
Static Stretching Lateral Hamstrings, ASLR, Hip flexors Calfves
Corrective work - single leg hip abduction with emphasis of weight on medial part of foot
Heavy focus on soft tissue work for pecs, armpits and shoulder area
KB Arm bars 16kg 1/1 , 1/1 , 1/1, 1/1, With press 1/1 1/1
L Chin Up ladder 1 2 3 4 5 6 5 4 3 2 1
Pistol
16kg 3/3
24kg 3/3 x 2
5 Minute Snatch Test 24kg 100 reps in 4:55 This one really wore me out.
Doubles Complex 24kg
5 snatches
Overhead Walk 10 yards
5 swings
Rack walk 10 yards
5 Front Squats
Recovery HR done for a total of 3 rounds.
I was pretty beat from the snatch test, Ill get more double work in later this week.
So far for the week 15 swings
115 snatches
10 sets of chin ups - ill be doing more
0 HSPU Sets
At the end I tried a little steel bending. This is a great technique that teaches progressive tension. Being able to apply pressure than progressive increase the tension to maximum and maintain it. Its the same concept of having a couple extra gears when dead lifting heavy.Deliberately applying steady consistent force to move the load, as it starts to come up maximal force is applied. In this case if I went all out I would not be able to bend the rod as effectively. I loaded the steel rod with good tension from both hands across my thigh, than continued to add into maximal tension and slowly bend it. The whole process took about 10-15 seconds. This was my first attempt I want to get better at it.
Static Stretching Lateral Hamstrings, ASLR, Hip flexors Calfves
Corrective work - single leg hip abduction with emphasis of weight on medial part of foot
Heavy focus on soft tissue work for pecs, armpits and shoulder area
KB Arm bars 16kg 1/1 , 1/1 , 1/1, 1/1, With press 1/1 1/1
L Chin Up ladder 1 2 3 4 5 6 5 4 3 2 1
Pistol
16kg 3/3
24kg 3/3 x 2
5 Minute Snatch Test 24kg 100 reps in 4:55 This one really wore me out.
Doubles Complex 24kg
5 snatches
Overhead Walk 10 yards
5 swings
Rack walk 10 yards
5 Front Squats
Recovery HR done for a total of 3 rounds.
I was pretty beat from the snatch test, Ill get more double work in later this week.
So far for the week 15 swings
115 snatches
10 sets of chin ups - ill be doing more
0 HSPU Sets
At the end I tried a little steel bending. This is a great technique that teaches progressive tension. Being able to apply pressure than progressive increase the tension to maximum and maintain it. Its the same concept of having a couple extra gears when dead lifting heavy.Deliberately applying steady consistent force to move the load, as it starts to come up maximal force is applied. In this case if I went all out I would not be able to bend the rod as effectively. I loaded the steel rod with good tension from both hands across my thigh, than continued to add into maximal tension and slowly bend it. The whole process took about 10-15 seconds. This was my first attempt I want to get better at it.
Test week day 2
Yesterday was a test day for me for several lifts. Its good to have a way to measure your progress. It seems the last week in my cycles are the hardest to get through. I felt like my quality of sleep has been less than stellar last week or so. Regardless I still want to have a quantitative way to analyze my progress.
So here was my workout for Friday
Foam Roll
Stretching
Dynamic Warm up
Correctives One thing I want to work on is being able to place more weight on the balls of my feet natural. I think I am still operating on bad compensatory software from old ankle sprain injuries. I've done all the FMS corrective mobility drills for a while but I still need to stop placing a lot of my weight on the lateral side of the foot.
Get Mills 32Kg 1/6 Get ups 3/3
Anti Rotation Press Level 3 cook band Half kneeling 8/8 x 2. I'm noticed a steady improvement with these. No body lean and packing the neck really helps
BB Hang Snatch Bar x 5 95 x 5 115 x 3 145 x 1 (PR). I've been doing the hang snatch since last agust. Its a great exercise and one thing I need to fix is landing with my feet to toed out sometimes. I notice if I focus on landing with the weight more on the inside of my feet that doesn't happen nearly as much. But 145 is 10 pounds more than when I tested in late December.
A1) RFESS - I skipped this today my back was a little worn out from the trap bar dls couple days ago. I'm not sure if I'm ill continue with this exercise or switch back to front squat.
A2 )Pull Up BW x 5 25 x 3 45 x 2 55 x 1 65 x 1 70 x 1 80 x 1 (PR) Really happy with this. For variety sack and to change it up for my joints I'm going to work on Weight chin ups for a couple weeks.
A3) Dead Bug brace with swiss ball 6/6 , 7/7 , 7/7
B1) SL Squat to parallel - I've been trying to find a way to load this movement. There are no weighted vest at my gym. Imagine a YMCA with simple equipment. Today I tried it using weight on the dipbelt but when I would lower the weight would hit my standing leg so past 10 pounds it became uncomfortable. Anything over 20 pound dumbbells becomes to much for my arms to raise and I start to compensate.
10lb DBS with blue band 8/8 with dip belt of 10 pounds 5/5 dipbelt 25 pounds 3/3
B2) Ring Row BW x 5 45 x 5 90 x 3 120x 1 (PR) Leading this movement becomes a problem to as stacking 45 pound plates becomes problematic
B3) Ring Ab fall outs 10 8 7
I put conditiong off for the next day
Hiked for an hour for warm up
WindMills 24kg 5/5 x 2
OHP 24kg x 5 /5 28kg x 5/5 32kg x 2/2 36kg 2/2 1/1 2 months ago I only go 1 with the the 36kg
1 Hand swings with 24kg
30 Sec Left
30 Sec Right
30 Rest
30 L
30 R
30 Rest
30 L
30 R
1:00 Rest
30 L
30 R
1:00 Rest
30 L
30 R
1:00 Rest
30 L
30 R
1:00 Rest
30 L
30 R
8 swings per interval x 14 puts me at 256 swings for the day
For my weekly goals
Swings 618
Snatches 200
Pull up sets 12
HSPU sets 7 - Fell short on those this week. Ill focus more on them in the following. I worked al ot on free standing handstands than push ups this week.
So here was my workout for Friday
Foam Roll
Stretching
Dynamic Warm up
Correctives One thing I want to work on is being able to place more weight on the balls of my feet natural. I think I am still operating on bad compensatory software from old ankle sprain injuries. I've done all the FMS corrective mobility drills for a while but I still need to stop placing a lot of my weight on the lateral side of the foot.
Get Mills 32Kg 1/6 Get ups 3/3
Anti Rotation Press Level 3 cook band Half kneeling 8/8 x 2. I'm noticed a steady improvement with these. No body lean and packing the neck really helps
BB Hang Snatch Bar x 5 95 x 5 115 x 3 145 x 1 (PR). I've been doing the hang snatch since last agust. Its a great exercise and one thing I need to fix is landing with my feet to toed out sometimes. I notice if I focus on landing with the weight more on the inside of my feet that doesn't happen nearly as much. But 145 is 10 pounds more than when I tested in late December.
A1) RFESS - I skipped this today my back was a little worn out from the trap bar dls couple days ago. I'm not sure if I'm ill continue with this exercise or switch back to front squat.
A2 )Pull Up BW x 5 25 x 3 45 x 2 55 x 1 65 x 1 70 x 1 80 x 1 (PR) Really happy with this. For variety sack and to change it up for my joints I'm going to work on Weight chin ups for a couple weeks.
A3) Dead Bug brace with swiss ball 6/6 , 7/7 , 7/7
B1) SL Squat to parallel - I've been trying to find a way to load this movement. There are no weighted vest at my gym. Imagine a YMCA with simple equipment. Today I tried it using weight on the dipbelt but when I would lower the weight would hit my standing leg so past 10 pounds it became uncomfortable. Anything over 20 pound dumbbells becomes to much for my arms to raise and I start to compensate.
10lb DBS with blue band 8/8 with dip belt of 10 pounds 5/5 dipbelt 25 pounds 3/3
B2) Ring Row BW x 5 45 x 5 90 x 3 120x 1 (PR) Leading this movement becomes a problem to as stacking 45 pound plates becomes problematic
B3) Ring Ab fall outs 10 8 7
I put conditiong off for the next day
Hiked for an hour for warm up
WindMills 24kg 5/5 x 2
OHP 24kg x 5 /5 28kg x 5/5 32kg x 2/2 36kg 2/2 1/1 2 months ago I only go 1 with the the 36kg
1 Hand swings with 24kg
30 Sec Left
30 Sec Right
30 Rest
30 L
30 R
30 Rest
30 L
30 R
1:00 Rest
30 L
30 R
1:00 Rest
30 L
30 R
1:00 Rest
30 L
30 R
1:00 Rest
30 L
30 R
8 swings per interval x 14 puts me at 256 swings for the day
For my weekly goals
Swings 618
Snatches 200
Pull up sets 12
HSPU sets 7 - Fell short on those this week. Ill focus more on them in the following. I worked al ot on free standing handstands than push ups this week.
Thursday, March 3, 2011
Quick Metabolic circuit.
Decided to do some conditioing to make up for not doing it yesterday
30 sec swings 24kg
30 sec Burppes
30 sec MB Slam
Rest 90 seconds
3 sets = 1 round . 3 Rounds completed
Later today I might do some row conditioning as well as go to Jiu Jitsu tonight.
I have average 18 swings in that time period x 9 that puts me at 162 swings for the week so far.
Big lift day tomorrow.
30 sec swings 24kg
30 sec Burppes
30 sec MB Slam
Rest 90 seconds
3 sets = 1 round . 3 Rounds completed
Later today I might do some row conditioning as well as go to Jiu Jitsu tonight.
I have average 18 swings in that time period x 9 that puts me at 162 swings for the week so far.
Big lift day tomorrow.
Wednesday, March 2, 2011
Back at it
My rhythm of routine has been off beat with the snow storm over the weekend. This is going to be my test week for some of my lifts. I'm closing out on a cycle and want to have some accurate percentages for my phases for my next cycle. My goal today was to trap bar dead lift 500. In attempt to stay fresh for this feat I cut my plyometric and rotation power volume in half for the day. I still wanted to work on the movements but not tax my legs.
Here is what I did today
Foam Rolling
Static and Active Isolation stretching
Dynamic warm up and Movement Preperation
Rapid Response Drills, linear, lateral, rotational, and 2 inch run
Broad Jump 6 reps
Lateral Bounds 2 sets of 3 reps per leg
Squat Jump 5 reps
Rotational Row with Level 3 Gray Cook Band 6 reps each side
Medicine Ball Rotational Throws- Rapid Response 6 reps each side with 4kg ball
Trap Bar Deadlift 135 x 5 225 x 5 315 x 3 405 x 1 455 x 1 475 x 1 ( PR!)
For 500 I went 0 for 2 in my attempts. Both attempts I got the weight 5 inches above the ground.
Leg Curl 2 sets of 6 with valslides and 25 pound plate
Chop Half Kneeling static with Gray Cook level 3 band using pads as stick 2 sets of 8 per side
Lift Half Kneeling static with Gray Cook level 3 band using pads as stick 2 sets of 8 per side
Normally I would pair my trap bar with the chop and the leg curl with the lift, but the gym was crowded and I wanted to put all my focus on the trap bar lifts for the day.
I was a little disappointed today because I had been hoping to pull 500 today. I should be happy that I achieved a 475 trap bar dead lift. I started using the lift back in November. Today was the first day I decided to max out on it. I have become attached to the outcome of 500. In Buddhist teachings attachment leads to suffering. I'm not a Buddhist but I'm also not against cherry picking good advice. 475 is a good number, its 2.56 times my current body weight of 185.
I also was able to see my technique from the front for the first time. I had gotten use to facing parallel with the mirror so i could check my posture through a side profile. The video showed me today that my legs have a slight valgus with the weight. I'm not sure if its just cause the weight is near my maximum or if I do that in weights with 5 and 8 reps. However now that I'm aware of it, it will be corrected. Always stuff to correct!
First time I've uploaded some exercise videos on you tube. Here is my 455 and 475 lift. As well as my second attempt at 500. I'm pretty damn close to it. If i can fix the valgus and have a good cycle I know ill get it in a few months.
Also I had aquired 6 sets of 10 second holds on the handstand trying not to use the wall.
2 sets of 5 pull up- slow and controlled. This goes toward my weekly goal.
Here is what I did today
Foam Rolling
Static and Active Isolation stretching
Dynamic warm up and Movement Preperation
Rapid Response Drills, linear, lateral, rotational, and 2 inch run
Broad Jump 6 reps
Lateral Bounds 2 sets of 3 reps per leg
Squat Jump 5 reps
Rotational Row with Level 3 Gray Cook Band 6 reps each side
Medicine Ball Rotational Throws- Rapid Response 6 reps each side with 4kg ball
Trap Bar Deadlift 135 x 5 225 x 5 315 x 3 405 x 1 455 x 1 475 x 1 ( PR!)
For 500 I went 0 for 2 in my attempts. Both attempts I got the weight 5 inches above the ground.
Leg Curl 2 sets of 6 with valslides and 25 pound plate
Chop Half Kneeling static with Gray Cook level 3 band using pads as stick 2 sets of 8 per side
Lift Half Kneeling static with Gray Cook level 3 band using pads as stick 2 sets of 8 per side
Normally I would pair my trap bar with the chop and the leg curl with the lift, but the gym was crowded and I wanted to put all my focus on the trap bar lifts for the day.
I was a little disappointed today because I had been hoping to pull 500 today. I should be happy that I achieved a 475 trap bar dead lift. I started using the lift back in November. Today was the first day I decided to max out on it. I have become attached to the outcome of 500. In Buddhist teachings attachment leads to suffering. I'm not a Buddhist but I'm also not against cherry picking good advice. 475 is a good number, its 2.56 times my current body weight of 185.
I also was able to see my technique from the front for the first time. I had gotten use to facing parallel with the mirror so i could check my posture through a side profile. The video showed me today that my legs have a slight valgus with the weight. I'm not sure if its just cause the weight is near my maximum or if I do that in weights with 5 and 8 reps. However now that I'm aware of it, it will be corrected. Always stuff to correct!
First time I've uploaded some exercise videos on you tube. Here is my 455 and 475 lift. As well as my second attempt at 500. I'm pretty damn close to it. If i can fix the valgus and have a good cycle I know ill get it in a few months.
Also I had aquired 6 sets of 10 second holds on the handstand trying not to use the wall.
2 sets of 5 pull up- slow and controlled. This goes toward my weekly goal.
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