Its been to long since I have put anything new up. My internship has been really demanding and I have very little time to write as much. Its a good learning experience Ill be writing a write up on it after its over in three weeks.
Weight Gain/Lean out phase:
This semester I wanted to try something and put on some good lean mass rather than trying to stay lean all the time. I went from weighing in at 178 at august 28th to weighing in at 198 November 1st. My Average body fat was around 9% which I'm happy with. Now I'm cutting back trying to lean out. I started intermittent fasting again on a 16 hour fast and 8 hour feeding window. 2 weeks in and its a little challenging with work, but so far so good.
Training:
My training has gone well, I was doing lots of strength and plyos. I cut back on the plyos because my feet were taking a beating with doing that and working on my feet all day. I put a pedometer to see how far I would walk in an average day at work and average 8-11 miles of walking around a day. This did not include walking around during my own personal workouts. Last several weeks, I've been doing mainly double kettle bell work and sprints. Its been more of a Deload for me.
PLP:
Yesterday was the conclusion of my 60 day PLP program. The program can be found here:
http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge
I did this program in addition to my own training. Overall I like the program , it was more of an exercise to commitment. I think high frequency training programs like this have their place. There were times where I forgot and it was late at night and I had 50 pull ups, push ups and 100 lunges to do, wasn't the happiest camper. However I had several other people around me on the program and that was great for keeping me accountable. I did develop some tendinitis around the forearm just under the elbow. Very mild and I would work around it with my normal training to keep up with PLP. I think its just the nature of having very heavy grip training naturally ; (dead lifts , kettle bells, farmer walks, weighted pull ups). I stopped doing weighted pull ups about 3 weeks ago to help wit the tendinitis. Since I started this program and putting on weight, I've gotten countless remarks on how much bigger my upper body has gotten, particularly my back. My shirts are fitting tighter around the lats, arms and chest. I think PLP can ge a good program for putting on slow steady mass, if accompanied with the right diet. Unfortunately I didn't think to take measurements before I started.
I'm currently developing a new program using 5/3/1 for my 4 main lifts, front squat, pull up, over head press, deadlift than having assistance work in the form of circuits followed by conditioning. Still going to have a fat loss emphasis towards the end of the workout. Ill put up the template in a couple days, its meant to be a 4 week phase. After which Ill reevaluate and shift my focus to primarily kettle bells because Ill be doing RKC in San Jose of Feb. of next year!
Goals:
This year I wanted to get a 1 arm chin up and Trap Bar DL 3x my body weight. However I have to confess I have not been putting my effort into either of those pursuits. My focus would shift and It would always be an after thought. I am going to focus more on obtaining the 1 arm chin up in the next couple of months. I have started straight bar dead lifting again for a change of pace. We'll see where I end up.
My goals for next year are to get back into Mixed Martial Arts again. Use my strength and conditioning to supplement my MMA game. I'm thinking a 3 day program to allow for proper recovery. Now I want a quantitative goal for my MMA so I want to attend 100 classes for next year. I did this in 2008 and 2009 and it worked well. Having a number like that can give you something to shoot for rather than " I just want to go a lot".
Friends:
My long time friend Aaron Klestinec has started his own website
wwww.kettlebuild.com
He is an up an coming trainer with desire to learn and has a passion to coach. Him and I will be doing a lot of projects in the future. Bringing new content with exercise demos, work out plans , philosophies and we want to put strategies out there that give people a frame work for comping up with their own answers to health related questions.
Thanks for reading and keeping the traffic up despite the long lay off. More stuff to come!
Keep training
Sunday, November 27, 2011
Sunday, October 2, 2011
4 new videos and training update
I put up four videos today. The first two are from over the summer, in late July. I was at 178lb body weight. The second two I took on Friday where I currently am 192-95.
Training has been going well last couple of week.s Pretty much the same template I have been using for a while. However the last week and for the next two weeks I am only doing 2 strength sessions a week, just a couple sets ot maintain strength in 4 lifts; front squat, pull ups, conventional dead lifts and over head press. Meanwhile I will be doing 30 minute cardio sessions 4 times a week. During these cardio sessions I am keeping HR around 140-150. This is an effort to boost my cardiac output and improve my aerobic base. I notice that I have a pretty high resting heart rate in the morning around 68. I think I am over sympathetic dominant from hard training all the time. I am doing a three week trial to see if the resting heart rate can go down. If this works i am hoping ot recover from workouts better, and have better overall tissue quality.
I think it is important sometimes to step back and go about training from a different route. Patrick Ward of Optimum Sport Performance helped me realize this when I met him at HKC last weekend. This may be just what I need to progress my strength and training further. Plus I think it will overall help me become a healthier human being. I am writing down my resting heart rates in the morning. when this experiment is done I will have a great write up for you guys. It may not work at all, but definitely worth a try.
Until than keep training.
Training has been going well last couple of week.s Pretty much the same template I have been using for a while. However the last week and for the next two weeks I am only doing 2 strength sessions a week, just a couple sets ot maintain strength in 4 lifts; front squat, pull ups, conventional dead lifts and over head press. Meanwhile I will be doing 30 minute cardio sessions 4 times a week. During these cardio sessions I am keeping HR around 140-150. This is an effort to boost my cardiac output and improve my aerobic base. I notice that I have a pretty high resting heart rate in the morning around 68. I think I am over sympathetic dominant from hard training all the time. I am doing a three week trial to see if the resting heart rate can go down. If this works i am hoping ot recover from workouts better, and have better overall tissue quality.
I think it is important sometimes to step back and go about training from a different route. Patrick Ward of Optimum Sport Performance helped me realize this when I met him at HKC last weekend. This may be just what I need to progress my strength and training further. Plus I think it will overall help me become a healthier human being. I am writing down my resting heart rates in the morning. when this experiment is done I will have a great write up for you guys. It may not work at all, but definitely worth a try.
Until than keep training.
Tuesday, September 20, 2011
New t spine mobility drill
I've been really busy and behind lat on updates. Ill have a training up date later this week. The good news is I have a new phone with better video quality. As such Ill be making more how to videos and uploading a lot more content. I have a new one for you today
Below is a simple t spine mobility drill. It is like a standard t spine extension with the foam roller. Howeve now you're reaching over head and grabbing a kettle bell. This is a greaqt primer for over head pressing. The key point of this drill is to make sure the rip cage stays down and the bottom ribs do not flare out. If that happens we are getting more lumbar extension than thoracic extension. You will see in the video I check my rips to make sure of this.
Another key point is to make sure that our pillar is intact. Meaning there is a straight line from the hiips to the top of your head. The neck should be in alingment with the rest of the spine. Breath into the stretch and try to shoot for 2 minutes. Moving up and down mid to uppper back, looking for releases.Push into the foam roller and try to bend through the part of the pine that is on top of it.
To add a little more juice try and pick up the kettlebell. Don't actually lift it, but firing the lats and than releasing will give you a PnF type of stretch, making it more effective. I suggest using a heavy kettlebell , one that you know you won't be able to lift.
Test your t spine extension before then rest after doing this to see if it makes a change As always feed back is appreciated.
Below is a simple t spine mobility drill. It is like a standard t spine extension with the foam roller. Howeve now you're reaching over head and grabbing a kettle bell. This is a greaqt primer for over head pressing. The key point of this drill is to make sure the rip cage stays down and the bottom ribs do not flare out. If that happens we are getting more lumbar extension than thoracic extension. You will see in the video I check my rips to make sure of this.
Another key point is to make sure that our pillar is intact. Meaning there is a straight line from the hiips to the top of your head. The neck should be in alingment with the rest of the spine. Breath into the stretch and try to shoot for 2 minutes. Moving up and down mid to uppper back, looking for releases.Push into the foam roller and try to bend through the part of the pine that is on top of it.
To add a little more juice try and pick up the kettlebell. Don't actually lift it, but firing the lats and than releasing will give you a PnF type of stretch, making it more effective. I suggest using a heavy kettlebell , one that you know you won't be able to lift.
Test your t spine extension before then rest after doing this to see if it makes a change As always feed back is appreciated.
Wednesday, September 7, 2011
Humbled
So I am about 2.5 weeks into my Internship at Athletes' Performance. I lean something every couple of minutes. The caliber of people that work here are amazing. Seriously the coaches are some of the best in the world. I'm really honored and fortunate enough to have this 4 month opportunity to work along side the industry leading team in sports performance.
It has definitely been an adjustment moving working here. I'm in a house with 7 other people and this is my first time having roommates. It definitely presents some challenges but also gives me a chance to learn and become friends with some cool people from across the world. I like the opportunity it gives me to exercise patience and practice being considerate of others .We all get along pretty well and stay out of each others way. If this were the "real world" tv show, it would be pretty fucking boring.
I've gained 10-12 pounds since I have been here. Week one I weighted in at 178 about a week later I tipped the scales at 188 and now i'm around 189-190. I've been eating a little more now, over the summer I was at around a 10-15% calorie deficit . One of my goals is to try and put on 10 pounds of muscle in 4 months. They have an in house nutrition team that I am looking to get some guidance from to help reach that goal. I also started taking some creatine pre workout to see how it would effect me and If i would gain much from it. Still to early to tell. All I can say are pull ups feel harder, but I feel stronger and faster with all the movement training I started incorporating.
So far this situation has definitely solidified something I've thought about for a long time. That is you mimic the people you surround yourself with. I feel like working at such a premier place has made me up my own game in coaching, seeking knowledge and my own training.
I want to keep the updates coming, new phone should be happening in the next couple weeks. This means more videos with much higher quality.
Training today, after work;
Foam
Stretch
Prep mini band work
A1. Keiser power squats 190Air drop squats 5 reps 180 jump squats 6 reps 1800 watts 230A 6 repos 2000 watts 250Air 6 reps 2500 watts
A2. Hip flxr stretch
B1. FMS hamstring Leg Lower
B2. SL RDL 135M 5/5 95M/40Air 5/5 95M/80Air 5/5
B3. Anti Rotational Press 25A 1/2 Kneeling 8/8 30Air 8/8 Split stance 25Air 5/58
B4. Overhead Press Double 32kg 4 , 4 Single Arm 28kg 8/8
C1. Single Leg Contra Lateral Row 50lb 6/6 6/6
C2. SL RDL power row on keiser 25Air 6/6 6/6
ESD just working on snatching
Was doing snatch test but hands started to rip. The coating on the kettle bells here are different but I got over 80
Feeling good.
It has definitely been an adjustment moving working here. I'm in a house with 7 other people and this is my first time having roommates. It definitely presents some challenges but also gives me a chance to learn and become friends with some cool people from across the world. I like the opportunity it gives me to exercise patience and practice being considerate of others .We all get along pretty well and stay out of each others way. If this were the "real world" tv show, it would be pretty fucking boring.
I've gained 10-12 pounds since I have been here. Week one I weighted in at 178 about a week later I tipped the scales at 188 and now i'm around 189-190. I've been eating a little more now, over the summer I was at around a 10-15% calorie deficit . One of my goals is to try and put on 10 pounds of muscle in 4 months. They have an in house nutrition team that I am looking to get some guidance from to help reach that goal. I also started taking some creatine pre workout to see how it would effect me and If i would gain much from it. Still to early to tell. All I can say are pull ups feel harder, but I feel stronger and faster with all the movement training I started incorporating.
So far this situation has definitely solidified something I've thought about for a long time. That is you mimic the people you surround yourself with. I feel like working at such a premier place has made me up my own game in coaching, seeking knowledge and my own training.
I want to keep the updates coming, new phone should be happening in the next couple weeks. This means more videos with much higher quality.
Training today, after work;
Foam
Stretch
Prep mini band work
A1. Keiser power squats 190Air drop squats 5 reps 180 jump squats 6 reps 1800 watts 230A 6 repos 2000 watts 250Air 6 reps 2500 watts
A2. Hip flxr stretch
B1. FMS hamstring Leg Lower
B2. SL RDL 135M 5/5 95M/40Air 5/5 95M/80Air 5/5
B3. Anti Rotational Press 25A 1/2 Kneeling 8/8 30Air 8/8 Split stance 25Air 5/58
B4. Overhead Press Double 32kg 4 , 4 Single Arm 28kg 8/8
C1. Single Leg Contra Lateral Row 50lb 6/6 6/6
C2. SL RDL power row on keiser 25Air 6/6 6/6
ESD just working on snatching
Was doing snatch test but hands started to rip. The coating on the kettle bells here are different but I got over 80
Feeling good.
Tuesday, September 6, 2011
3 in 1 day
9Am
Seld work two plates 5 x 20 yard runs. The hockey players needed a 6th person for relay so I joined in. Def got me sweating no warm up prior
Lunch time
12pm
Hip extension with join distraction using band
Deep 6 kb circuit 2 rounds with 16kgs
Real work out 5pm
Soft tissue work
Mini band work linear
Movement prep
Sled pulls with hardness 2 plates
Wall drills and load n Lifts
10 yard starts
MB 10lb D ball squat to press for 5. Good mvoment to prime for cleans
A1. Cleans from the ground 20kg 3 50kg 5 60kg 5 , 3 50kg 3
A2. T spine extension for 2 sets and hip flexion distraction for 1 set
B1. Front squat 135 x 5 135M/50 Air 5 135M/100Air 3 , 3 ,3 135M/50A 8
B2. 6 second sprints done on the woodway curve, right after my heavy triples, Going for potentiation. The heavy front squats tap into higher motor recruitment. First set 15 MPh second 15.5 third set 16.6
I know I can hit 20
C1. Pull ups 50 5 4 40 4 ISO hold at top 60Air 30 seconds
C2. Roll outs 10, 10
Great day 10 minutes of cold plunge and lots of calories afterwards.
Seld work two plates 5 x 20 yard runs. The hockey players needed a 6th person for relay so I joined in. Def got me sweating no warm up prior
Lunch time
12pm
Hip extension with join distraction using band
Deep 6 kb circuit 2 rounds with 16kgs
Real work out 5pm
Soft tissue work
Mini band work linear
Movement prep
Sled pulls with hardness 2 plates
Wall drills and load n Lifts
10 yard starts
MB 10lb D ball squat to press for 5. Good mvoment to prime for cleans
A1. Cleans from the ground 20kg 3 50kg 5 60kg 5 , 3 50kg 3
A2. T spine extension for 2 sets and hip flexion distraction for 1 set
B1. Front squat 135 x 5 135M/50 Air 5 135M/100Air 3 , 3 ,3 135M/50A 8
B2. 6 second sprints done on the woodway curve, right after my heavy triples, Going for potentiation. The heavy front squats tap into higher motor recruitment. First set 15 MPh second 15.5 third set 16.6
I know I can hit 20
C1. Pull ups 50 5 4 40 4 ISO hold at top 60Air 30 seconds
C2. Roll outs 10, 10
Great day 10 minutes of cold plunge and lots of calories afterwards.
Sunday, September 4, 2011
Catching up part 2
Tuesday:
Foam roll
Lateral Movement Prep
Lateral bounds medial hops
Cross over and shuffles
Medbball work:
Split Stance 2 x 8 10lb D ball
Parallel 2 x 8 10lb D ball
A1. SL RDL with 9pound keiser Air Ball 80lbs 8/8 95 8/8
A2. Lifts 19.6 Air 10/10 22 Air 10/10
A3. OHP Double 24kg , 8
A3. FMS Ankle 8/8 8/8
Wednesday:
Regen day lots of soft tissue work
Some Rotational MB work
Thursday:
Linear prep movement
HaRDNESS WORK AND CROSS OVER TO SPRINTS
A1. T spine extension mobility work
A2. Cleans 20kg 4 , 50kg 3 , 3, 3
B1. Body Saw Valslide on Power Plate 30 seconds 3 sets
B2. TRX Row Bw x 8 40lb 8 50lb 8 40 8 50 Air 30 seconds ISO hold at top
Friday
Foam
Join Mobility
Prep SLRDL to Knee Hug to worlds greatess 3/3
Medball reverse grannie toss 10lb ball 6 reps 17yd average
Viper 12kg upward snatch throws 3 reps
BB Snatch Bar x 3 20kg 3 Now pulling from the ground 20kg 3 40kg 1 30kg 1 , 1 , 1 , 1 , 1 , 1 , 1 ,1
B1. Conventional DL 50kg 3 100kg 3 150kg 4 160kg 4 150kg 4
C!. Push Ups Feet on trx with 40lb vest - I don't like that Normal pushupsh with 60lb vest 8 70lb vest 8
C2. Suitcase 28kg 50yd set sets each arm
B1. Chops 25 AIR 10/10 12/10
ESD
Battling Ropes
28kg 2H swings
20/40 x 5 sets for 2 rounds
Foam roll
Lateral Movement Prep
Lateral bounds medial hops
Cross over and shuffles
Medbball work:
Split Stance 2 x 8 10lb D ball
Parallel 2 x 8 10lb D ball
A1. SL RDL with 9pound keiser Air Ball 80lbs 8/8 95 8/8
A2. Lifts 19.6 Air 10/10 22 Air 10/10
A3. OHP Double 24kg , 8
A3. FMS Ankle 8/8 8/8
Wednesday:
Regen day lots of soft tissue work
Some Rotational MB work
Thursday:
Linear prep movement
HaRDNESS WORK AND CROSS OVER TO SPRINTS
A1. T spine extension mobility work
A2. Cleans 20kg 4 , 50kg 3 , 3, 3
B1. Body Saw Valslide on Power Plate 30 seconds 3 sets
B2. TRX Row Bw x 8 40lb 8 50lb 8 40 8 50 Air 30 seconds ISO hold at top
Friday
Foam
Join Mobility
Prep SLRDL to Knee Hug to worlds greatess 3/3
Medball reverse grannie toss 10lb ball 6 reps 17yd average
Viper 12kg upward snatch throws 3 reps
BB Snatch Bar x 3 20kg 3 Now pulling from the ground 20kg 3 40kg 1 30kg 1 , 1 , 1 , 1 , 1 , 1 , 1 ,1
B1. Conventional DL 50kg 3 100kg 3 150kg 4 160kg 4 150kg 4
C!. Push Ups Feet on trx with 40lb vest - I don't like that Normal pushupsh with 60lb vest 8 70lb vest 8
C2. Suitcase 28kg 50yd set sets each arm
B1. Chops 25 AIR 10/10 12/10
ESD
Battling Ropes
28kg 2H swings
20/40 x 5 sets for 2 rounds
Monday, August 29, 2011
Great Day 1
After 10 hours of working I wanted to get some good training in. This is my time and its important to stick with it.
Just a heads up I have access to kesier air power squat machines now. This is great because I can add air resistance to the bar which is constantly pulling me down. Its not quite equivalent to the mass in terms of straight numbers, however it presents a greater stability challenge to resist the air pulling on the bar. So if you see something like 20M/20A it mans 20lbs of mass(weight) added plus 20 pounds of Air resistance added.
Soft tissue work
Linear movement prep and power work with the high school athletes about 25 minutes. Mini band work, marches, skips, dynamic stretches, loaded harness work, sled work and some plyos
A1. Cleans from the hang 20kgs 4 30 kgs 4 , 4 50kgs 3,3,3 - got a tip on keeping a better core and putting the rib cage down, power instantly went up a shit load
A2. Glute bridges and planks on the power plate, as well as psoas activation with a band
B1. Front Squat 135 x 5 135M/50A 5 , 5 135M/85A x 3 felt great, back doesn't hurt either because I kept my pillar
B2. Pull up 40lb vest 6 , 6 , 6, 53Air Iso Hold at the top for 30 seconds- this was a fucking smoker
B3. Stir the pot with feet up on power plate for better activation 3 sets of 30 seconds with 6 ciricles each way
ESD
4 30 second sprints on woodway curve with 140 HR recovery in between. got up to 14.8 Mph tonight. I know I have a lot more left in the tank, just seeing how the ankle responds.
9 minutes of cold pluge at 50 degrees afterwards. Feeling good and well feed.
Up to 185 right now.
Just a heads up I have access to kesier air power squat machines now. This is great because I can add air resistance to the bar which is constantly pulling me down. Its not quite equivalent to the mass in terms of straight numbers, however it presents a greater stability challenge to resist the air pulling on the bar. So if you see something like 20M/20A it mans 20lbs of mass(weight) added plus 20 pounds of Air resistance added.
Soft tissue work
Linear movement prep and power work with the high school athletes about 25 minutes. Mini band work, marches, skips, dynamic stretches, loaded harness work, sled work and some plyos
A1. Cleans from the hang 20kgs 4 30 kgs 4 , 4 50kgs 3,3,3 - got a tip on keeping a better core and putting the rib cage down, power instantly went up a shit load
A2. Glute bridges and planks on the power plate, as well as psoas activation with a band
B1. Front Squat 135 x 5 135M/50A 5 , 5 135M/85A x 3 felt great, back doesn't hurt either because I kept my pillar
B2. Pull up 40lb vest 6 , 6 , 6, 53Air Iso Hold at the top for 30 seconds- this was a fucking smoker
B3. Stir the pot with feet up on power plate for better activation 3 sets of 30 seconds with 6 ciricles each way
ESD
4 30 second sprints on woodway curve with 140 HR recovery in between. got up to 14.8 Mph tonight. I know I have a lot more left in the tank, just seeing how the ankle responds.
9 minutes of cold pluge at 50 degrees afterwards. Feeling good and well feed.
Up to 185 right now.
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