Thursday, September 27, 2007

Headed home for the weekend....

Going home to Virginia for the weekend - a family crisis has arisen and I need to be with my family this weekend.
Not sure if I will be able to post this weekend or not but hope everyone has a good weekend.

Wednesday, September 26, 2007

Training today - 9/26/07

An odd day - got off to a hell of a start when my car battery died this morning. This resulted in a 5 am car pushing workout on a gravel driveway - Not fun but had to get the car back far enough to get another car around to the battery so I could jump it.
Late for work and the battery died again once I got to the garage so I had to get another jump in the garage and then go get a battery. Fun stuff but hey...that's the way it goes.

Training - Deadlift - 425 x 1, 515 x 1, 565 x 1, 515 x 1

565 x 1 is a 5# PR and I will take it smiling all the way...Another Z - long spine, bone rhythm success I believe.

Monday, September 24, 2007

Training today 9/24/2007:

Fresh off the R phase cert and a PR to show for it...

Squat 455 x 1, 495 x 1, 1
Bench 315 x 2, 2

Hitting the squats felt good especially with a week and half to two weeks since I squatted last. And hitting 315 for two doubles is a big PR. Maybe those bone rhythms and R-phase drills are doing me some good ;)

I will write up an expanded version of my R-phase experience in the coming days.

Saturday, September 22, 2007

Last day of Z Health R-phase...

Getting precise with the drills and the instruction makes all the difference in the world. Anyone can begin to use R-phase but to get all the benefit you need to learn the precise targets and forms. This appeals to me because I am always a detail oriented person.

All I can say is that I will be implementing Z with myself and my clients on a large scale.

Fun stuff and effective stuff.

Today we lift and apply the techniques doing some KB work and DL - will report later or tomorrow.

Thursday, September 20, 2007

Quick update from Z-Health R-phase...

It has been a tremendous three days of training, education and information so far. A lot of things have fallen into place.
Can't really say much more right now as there are three more days of training to go and lots of work left to be done.

What I can say is that there have been many misperceptions about Z by myself and others. Really hard to describe right at this moment.

Three more days...

Friday, September 14, 2007

And this is why I am listening to my body...

Marc Bartley in his own words on his injury: (sorry for the cut and paste but couldn't figure out how to make it a link)

Basically he went into the meet with a few "injuries" but as he says he was setting PRs and making progress so he figured he had one more in him. Turns out he didn't. I have met Marc and can tell you his a great guy and one hell of a powerlifter. And I wish him all the success in the world during his recovery and training.

As for me this is validation of the fact that I should listen to my body and respect my Hamstring insertion pain.

I have made great gains in my squat this year and am very pleased with my progress but it also meant that I got strong enough to hurt myself. Perspective becomes skewed when you are used to operating at a certain level. So while 445 x 5 x 5 in the DL is not heavy for me conventional it is radically different Sumo style and during the end of a very heavy squat cycle.
Information overload also came into play as I tried to lay out a good peaking cycle for the meet. I am a low rep and low volume guy and need to stick with what works for me.

Off to the Z Health R-phase certification on Sunday so I will post when I can with observations etc..

Thursday, September 13, 2007

The scientific process goes boink...

A great line from Calvin and Hobbes (maybe - feel free to correct me if not) but it pretty much describes the current issue.

My hamstring attachment is fired back up from yesterday's deadlifts. Which means my designed peaking plan must be changed and modified to fit this new development.

This does not make me happy - having a recurrent problem is not what I want but I do have to deal with it. So it will be ice, massage, and taking it easy over the next few days and then off to Z R-phase to see what we can learn and find out there.

Wednesday, September 12, 2007

Training today - 9/12/07...

DL - 445 x 3, 475 x 2, 495 x 2,2,2

That was it. Short and sweet and felt pretty good.

Other than that I have just been trying to recover from the RKC weekend - naps and food.

Monday, September 10, 2007

Back from the RKC and Todays training - 9/10/07

Oh - and training from Thursday 9/06/07
Bench 255 x 5,5,5,5,5
DL 405 x 2,2,2,2,2

Squat 425 x 2,2,2,2,2
Bench 265 x 4,4,4,4

Felt great today dispite a VERY long weekend and 4 hours of sleep - squats were deep and easy.

RKC - Another great weekend!
Always a great pleasure to teach with Rif, Andrea, and Pavel - also the team leaders Jason, Pamela, and Jon - Dr. Mark Cheng and all of the other assistants- what a tremendous group of teachers and friends.
The students were great - very willing to learn and worked incredibly hard over the weekend.
The RKC system continues to grow and develop.

Wednesday, September 05, 2007

Off to the RKC tomorrow...

Work in the morning and then run to the airport and teach for three solid days so I might not get to post anything over the weekend.

Train well and have fun.

Tuesday, September 04, 2007

Training today - 9/4/07

Squats w/ doubled over monster mini bands
315 x 3, 365 x 2, 315 x 3, 365 x 2, 315 x 3

Bench 245 x 5,5,5,5,5

Felt pretty good today - felt the hamstring attachment a couple of times but no residuals to speak of so I think things are on the mend.
Squats felt solid and deep and felt good to go heavier with the 365 sets.
Bench was easy and solid - finding a much better groove for my benching which I couldn't find before because i kept trying to work at too high of a percentage of my max. Should work out well as I go along.

Monday, September 03, 2007

Improving and quick training from Saturday:

Bench 235 x 5,5,5,5,5
Pull-ups x 10,10,10
VERY light trap bar deads (just found it loaded light and did some sets to pump some blood into the hip/hamstring)

The hamstring attachment is improving - lateral ankle tilts, and elbow circles do help - although I suspect my form is not good enough to actually take care of the issue. I feel myself having too much tension and "rough" portions of the movements.
Z R-phase should be a great learning experience.

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