Cleaning up the Clean...

One of the most frustrating exercises for people learning Kettlebell training is the Clean. Bruised wrists are no fun and the Clean can bring them on - so here are a couple of tips to clean it up.
(just can't help the puns)

First cheat curl the KB to the rack position (use your left hand to assist the bell to the right shoulder for example) - get comfortable with the rack position (your thumb should point toward your shoulder).
Second - when you drop the Kb to hike it behind you your upper arm stays glued to your ribs and your thumb will point behind you.
Third - when you perform the hip snap to bring the KB back to the top - your upper arm stays GLUED to your ribs and your thumb rotates back to pointing to your shoulder.

What should happen is the KB will have a very short or "tamed" arc and the KB will come around the wrist and arrive gently at the top. Remember that the hips are still the mover of the KB and it is not a curl and even though the hips still finish they don't need to put the same energy into the clean as they do the swing.

Have fun cleaning up the clean.

A new Applied Strength website...

Very soon this blog will function as the home page for my website, so you could say that I am switching over to a "blogsite". This will allow me to quickly and efficiently update my blog/site - get comments, questions and offer responses etc...

So welcome to the new Applied Strength website.

A HUGE Congrats out to Donnie Thompson!! An RKC and World Champion Powerlifter (and a first class nice guy) - Donnie recently set a new World record for the total in powerlifting at the IPA Columbus Pro-Am with a mind blowing 2850 total.
For the record that is - 1,155 squat + 900 bench + 795 deadlift!!!

I remember meeting Donnie years back when he first met Pavel at the Arnold fitness classic in Columbus,OH. At that time he was missing the PL meet at the Arnold due to a back injury - well Donnie was Pavelized and the rest as they say is history!
Congrats Donnie!

Congrats out to Adam Glass who recently joined the Red Nail Roster by officially bending the Red nail under certification conditions.
Adam is a seriously strong individual who will be reaching the top level of the bending world. This is only the beginning as he will be attending the RKC in April.
Check out his blog for unique training and bending information.

Rick Walker is at it again - hitting a 700 squat with briefs and a belt!
Strong stuff Rick but you really shouldn't hold back on your blog - tell us what you really think ;)

Rif continues to be Rif - consistency in training, advice and progression - check on Rif's blog to see how someone with 35+ years of experience continues the journey.

For me:
FMS Pittsburgh is tomorrow - it will be a small but great group of people.
Next week: Secrets of the Shoulder workshop at The Sporting Club in San Diego on Feb 1. and an Intermediate Kettlebell Workshop at Iron Core in La Jolla Feb 2.
Then the San Jose RKC!

My training is continuing for the ADAU meet in March as I thankfully drop to sets of 3 in training. Sets of 5 are just annoying!

That will about do it for today (unless I get to train later).

Video review...

Took some time this morning to review my squatting videos and think I was certainly a bit wider on my stance yesterday. I will shoot some current video in the next couple of weeks for comparison.
Seems when I get a little wider with my stance I try to get a bit more upright as well which doesn't exactly help matters so I will be nailing down my foot spacing over the next couple of sessions. The Scientific Process goes boink....

Now - if I can end up "out of position" - what are the chances that the average trainee is setting up differently for their lifts?

Training today - "the sun doesn't shine on the same dogs butt every day"

Squats 405 x 5, 475 x 3, 3, 455 x 2, 405 x 5

Bench 275 x 3, 315 x 1, 275 x 3 (paused)

Not the best day and not what I had planned - I wanted 475 x 5 but what I discovered on 455 was that my stance was wider than normal. The mats inside the cage were uneven and I ended up stepping too far to the right in order to miss the crack in the mat - didn't realize it until late in the game but hey - that's the way it goes. In the future I need to move the cage and get centered. When something feels off - it usually is. Once I made the correction on my last set if felt like an empty bar - which is how it should feel.

How to progress to a heavier KB but still keep a low volume approach?

A great question from the dragondoor.com forum and here was my answer:

Lots of ways to go here:
1)With the new "in between" weights you have less of a jump then the traditional set so you can progress through the "tweeners" with the low volume approach.
2)Adding platemates or ankle weights to the KB for a "microloading" approach.
3)Change the leverage - two KB in one hand press, bottoms up press, single leg press
4)See-saw press, kneeling press and other press variations
5)Use the heavier KB for TGUs and other drills
6)add Bands - jmpstretch or lifeline

My top two would be to change the leverages and add the bands - of course this assumes that you have screened and assessed your shoulders in a program similar to my DVD with Gray Cook - Secrets of the Shoulder - which by the way will be a great workshop in San Diego Feb 1st.

"It isn't Cardio if it isn't plugged in!" Geoff Neupert

David Whitley had a great post on the Dragondoor.com forum about people being confused about kettlebells and "cardio" training and I thought I would add my 2 cents worth.

Geoff's quote above pretty much nails the issue down. People perceive "cardio" to be what you do on a treadmill, elliptical, etc... but cannot conceive of weight training like kettlebells being a cardiovascular activity. Why?

Because of the message coming from the general fitness industry which separates cardio and strength work and perpetuates the myth of fat burning zones etc... (yes I said the fat burning zone is a myth). Exact heart rate zone training can be tailored for elite athletic performance (think Lance Armstrong - who had a team of exercise physiologist testing and perfecting his heart rate zones for optimal performace but NOT for "fat burning"- oh and are you Lance?) but for the purposes of general fitness and fat loss heart rate monitoring is simply a safe place to start and provides general guidelines.

Also - you sell fewer cardio machines and have to provide space for people to move if you don't promote the "hamster wheel" form of fitness to people. The fitness club industry would have to clear space and actually teach people how to move - not going to happen. Hence the Geoff Neupert quote of it having to be plugged in to be considered cardio.

Kettlebells are cardio training. How is a weight training movement a cardio drill?
Let me first ask you a question:
What is the purpose of your heart and heart rate increase during exercise?

To provide oxygen to the working muscles.

And kettlebell swings and snatches work a LOT of muscles in a rhymically repetitve fashion along with rhythmic breathing. You can't beat this form of "cardio".

But - the proof is in the pudding so if you don't believe me - visit a local RKC and start swinging.

Only one spot left for my San Diego Intermediate KB workshop on Feb 2 and the early bird discount ends on January 19 - oh wait that's tomorrow! Better hurry...

We still have space at my Secrets of the Shoulder workshop at The Sporting Club in San Diego on Feb 1 - contact Paul David for details - paul.david@thesportingclub.com

Only 1 spot left for Intermediate KB workshop at Iron Core

and

Secrets of the Shoulder Workshop at The Sporting Club in San Diego still has spots available so you can contact Paul David for information - paul.david@thesportingclub.com

Training today:

Squats w/ doubled over monster mini bands
335 x 3, 3, 3

Bench
255 x 3, 275 x 3, 295 x 3, 275 x 3, 3

DL
515 x 1, 1, 1

Quick one today since I had to fit it in between appointments - maybe 45 minutes for the workout.

mikka bouzu and some interesting research...

I grabbed this off of Boris' Squat Rx blog and I absolutely love it -

mikka bouzu is a Japenese saying that means "Three Day Monk" and describes the individual who launches into a new goal or activity with grand plans and enthusiasm but has lost steam is looking for a new "shiny thing" in a very short period of time.

Kind of describes the way most people approach their fitness goals - Thanks Boris

Also - Boris had a quote from The Tao of Pooh and it reminded me of just how much I like that book and need to get a copy and visit the 1000 Acre Woods again.

And from the New York Times - a study that just facinates me...
http://www.nytimes.com/2008/01/15/science/15robo.html?pagewanted=1&ei=5070&en=66480361b0e1ec3d&ex=1201064400&emc=eta1

What this means is they took the brain waves and activation patterns of a chimps brain and used that to provide the pattern for making a robot walk. This is Sci-fi come to life and may yield hlep for the paralized and expand our understanding of just how powerful thought and patterning the brain is to all that we do.
Thanks to Frankie F. for finding this one.

Deadlift assistance exercises...

I threw out a caution on Aaron Friday's blog about deadlifting off of a 4" platform and was asked what I feel are the top deadlift assistance exercises. Here we go:

#1 - Get screened for restrictions and asymmetries - FMS, Z whatever you choose but you should have a pain free and full toe touch.

#2 - Deadlift - sumo or conventional - you will not know where your weak links are until you start hitting near max weights so don't start thinking you've got the lift mastered - because you don't. You have to put some time in with your hands on the bar pulling respectable (for you) weights.

#3 - Squat - Classic barbell powerlifting style back squats - nuff said.

#4 - Kettlebell Swings - speed training for deadlifts

#5 - Deadlift off of 1" - 2" elevation - that is correct something as little as 1-2" beyond your normal range will do the trick and give you a strong start and make the lift feel a little shorter.
The biggest mistake I see is people going off an elevation that changes their form and rounds their back because they do not have the mobility to get into a proper position. You will not get good carryover and will likely get hurt. So standing on a 45# plate should be enough elevation to put you "beyond the range".

There you have it - nothing fancy and no secrets.

Training today...

Squat 425 x 5, 465 x 5, 425 x 5, 5, 5

Bench w/ doubled over monster mini bands
225 x 3, 2 , 3

A good day - a new 5 rm on the squat and stronger on the band bench today.

Only 3 spots left!!

My Intermediate Kettlebell workshop at Iron Core in San Diego only has 3 spots left so if you are interested in attending now is the time to register.

Also look into the FMS Pittsburgh and the Secrets of the Shoulder workshop Feb 1st.

I'll be in Chicago this weekend for an FMS presentation so i will be blogging again on Sunday or Monday.


Jan 26-27 FMS workshop in PittsburghRegister on www.functionalmovement.com (go to courses and workshops and you will see the dates mentioned for an FMS workshop)email me at appliedstrength@gmail.com with any questions.

February 1 Secrets of the Shoulder workshop at the Sporting Club in La JollaEmail Paul David - paul.david@thesportingclub.com for details and to register.

February 2 Intermediate Kettlebell workshop at Iron Core in San Diegohttp://ironcorekettlebells.com/workshop.html

Observation on walking and on "throwing up" from training...

As I sit and watch people walking on the treadmill I have a few observations to share:

Face the fact that walking is a daily activity that is not that intense.

Face the fact that you will reach a speed walking where you will no longer be walking - it will be some hybrid "fast walk" that has the shoulders rounded forward, weight shifted forward and a very altered gait - This does you no good!

Yes you can alter the treadmill walk by moving the elevation etc...but you will still run into the altered gait hybrid thing.

Walking CAN be a great activity but it quickly loses "exercise" benefit - so don't start yelling at me as an "anti-walker".

Walking MIGHT be a great place to begin an exercise program - IF you don't bring any asymmetries, restrictions and/or joint mobility issues to the activity.

Walking IS a great addition to and part of an overall healthy lifestyle - IF the above joint/asymmetries issues are taken care of.

Walking on a treadmill is NOT the same as walking outside - outside you have the actual proprioceptive, visual and vestibular input of moving your body through space - on the treadmill your body is expecting that input but not getting it - this is confusing to the body and that is why people will typically get "dizzy" for a moment when they stop the treadmill.

Accept that walking is walking and use it as the wonderful daily activity that it is but you will need something additional for continued Cardiovascular benefit.

Such as: 10-20 minutes of Kettlebell swing/snatches/complexes or 10 minutes of interval work on an Airdyne bike or Concept 2 rower - Then finish your training with a 20-30 minute walk and ENJOY the walk - don't try to make it something it is not.

Also there was some question today on the forum about whether throwing up as a result of a workout is or is not a desirable thing:
In my opinion it is not a desirable thing and is unnecessary.

Anyone can make someone throw up - it means very little and isn't that hard to accomplish.
Simply put together a circuit or exercises with very little rest and viola you will have your throwing up. So what?

Actually coaching someone to improve their movement skill, coordination, strength etc... takes talent and skill. Actually guiding someone to the successful attainment of their goals takes intelligence and skill. Making someone throw up takes none.

A very small percentage of the human population needs to visit the ragged edge of human performance and even then you can accomplish a lot without the puke.

What if you actually trained with your results in mind - not the workout?

Training today:

Squat w/ doubled over monter mini bands
315 x 5, 5, 5

Bench
245 x 3, 265 x 3, 285 x 3, 305 x 2, 245 x 3

DL standing on a 35# plate
425 x 2, 2, 2

Felt good today - the new bench groove is working out well.

Training today:

First day of the new cycle

Squat -
415 x 5,
455 x 3, 5
415 x 5, 5
405 x 5

Bench with doubled over monster mini bands
225 x 3, 205 x 3, 3

Did a grip demo in between a couple of my sets of squats

Glad to make it through this session - didn't feel great going in and the weights felt "heavy" and after bailing out after 3 reps on the first set of 455 pissed my off and I needed to hit it for 5 the next set - which I did. So it ended up a good day.

Like I really need to post this but...

A good article on MSN about machines to avoid - all of them in my opinion.

At least Stuart McGill and others are putting the information out there - now we will see if it changes anything.

http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100184337&GT1=10815

Question of the day...

Swing height? How high and why?

Swings are the center of the RKC universe as Rif has so eloquently stated and as such they are essential to master. One of the recurring questions is how high to swing the Kettlebell during swings. My answer is - between waist and shoulder height with an "ideal" of chest to shoulder high.

The swing is about projection of energy not elevation of energy. So if I feel like putting a kettlebell overhead I will snatch it not swing it. Can you swing to the top? Sure - as long as you got there by projecting the kettelbell along its arc of movement and did not "lift" the kettlebell to the top. But most people will begin to lift instead of swing and miss the point of the exercise.

In the swing the movement is more important than the motion - meaning a short, crisp hip snap will provide far more benefit than an incomplete hip snap with a lift of the kettlebell with the arms. Try doing a "progressive" swing where you start with shorter hip motions (but always finish the hips) and gradually over several reps increase the amount of hip motion and kettlebell motion. See where your "best" swings are occuring. I am willing to bet it will be at chest to shoulder level.

And here are three more tips to improve your swing:
Tip #1 - Connect the arms to the body
Stand straight and tall like you have finished a swing and hold your arms out in front of you at shoulder level - now bring the arms down so they connect to your body and are tight against your ribs. Leave your arms there and push your hips back like you are at the bottom of a swing and then reverse the movement with the hips leaving the arms on the ribs until the hips bump the arms off.
Tip #2 - Hike the kettlebell
If you have connected the arms to the body as described above then hiking the kettlebell will come naturally. On the descent with the KB do not let it pull away from you toward the ground but rather connect the arms to the body and hike it back behind you high and tight in the groin.
Tip #3 - Hips lead the race
Once you have connected the arms to the body and hike passed the kettlebell you begin the swing by extending the hips. Obvious - however, you should finish the hip snap/extension long before the kettlebell reaches the top of the swing. And once th kettlebell is decending again and you have reconnected the arms to the body - it is the hips that push back first. Put the hips at the lead of the hip extension and the push back (once the arms have reconnected) and you will gain power and coordination with the swing.
Once you have mastered these tips on the swing try implementing them on your snatches and see if you don't get a great carryover.

And my upcoming workshops...

Jan 26-27 FMS workshop in Pittsburgh
Register on www.functionalmovement.com (go to courses and workshops and you will see the dates mentioned for an FMS workshop)
email me at appliedstrength@gmail.com with any questions.

February 1 Secrets of the Shoulder workshop at the Sporting Club in La Jolla
Email Paul David - paul.david@thesportingclub.com for details and to register.

February 2 Intermediate Kettlebell workshop at Iron Core in San Diego
http://ironcorekettlebells.com/workshop.html

The plan for the next PL meet...

I have decided to make a run at an ADAU PL meet in Erie, Pa on March 29, 2008. Despite a hectic travel schedule etc...I think I will be able to make this work - its all in the planning and adapting!

So the basic plan is this - there are 12 weeks from this Saturday till the meet - subtract one week for rest before the meet and one week for the unknown and I have about 10 weeks to prepare.
The plan will follow a similar format to the Ryabinyakov squat cycle I used late last year leading up to the AAU meet.
Squat will be made up of three - 3 week cycles where I will squat 5 times in each three week sections (with two of those being band squat sessions).
1st three weeks = 5x5
2nd three weeks = 5x3
3rd three weeks = 3x3
Bench will follow a similar format:
1st three weeks = 5x3
2nd three weeks = 4x2
3rd three weeks = 2x2
Deadlift will be once a week:
alternating weeks of pulls with 35# plates maybe 3 x 2
and pulls with heavier singles maybe 3 x 1

I have some ambitious goals for my squat and hope to actually bench what I am capable of in the meet - the judging in the ADAU is strict! so I need to be dialed in for sure.
This will be the next step in the journey to Raw Elite.

Todays training:

Squats 405 x 5,5,5,5,5
Bench 315 x 2, 1, 1
Dips 100# x 3, 125# x 2, 100# x 3
Pull-ups 45# x 3, 70# x 2, 45# x 3

Felt good - squats were fun and I moved my bench grip out to middle finger on the ring and found a really nice groove.

Jan 26-27 FMS workshop in Pittsburgh
Register on www.functionalmovement.com (go to courses and workshops and you will see the dates mentioned for an FMS workshop)
email me at appliedstrength@gmail.com with any questions.

February 1 Secrets of the Shoulder workshop at the Sporting Club in La Jolla
Email Paul David - paul.david@thesportingclub.com for details and to register.

February 2 Intermediate Kettlebell workshop at Iron Core in San Diego
http://ironcorekettlebells.com/workshop.html

Upcoming workshops with Brett Jones

Functional Movement Screen - Pittsburgh, Pa
January 26 and 27
details on functionalmovement.com


SECRETS OF THE SHOULDER
This 4 hours workshop will cover the Secrets of The Shoulder DVD set
and a special section on Grip Training for all populations.
A lecture AND hands-on workshop - participants will receive:
What Breath, Grip, Posture, &Positioning have to do with the shoulder
Clearance tests for the Neck and Shoulder
Screening tests for Mobility and Stability of the Shoulder
Exercise Progressions to address Mobility and Stability
How to safely progress to overhead work
Grip Training for All Populations
WHO: BRETT JONES holds a Bachelor of Science in Sportsmedicine and is a Senior
Instructor in the Russian Kettlebell Challenge program. Gray Cook and Brett Jones
developed the Secrets of... series to help integrate screening and corrective exercise
into every Personal Trainers tool box.
WHEN: FRIDAY, 10am - 2pm, FEB 1, 2008
WHERE:At The Sporting Club,, 8930 University Center Lane, San Diego, CA 92009
COST: $75 - Before Jan 25th
$85 - After Jan 25th
FOR MORE INFO &TO SIGN UP:E-mail Paul at paul.david@thesportingclub.com or
call 858-202-7353

Intermediate Kettlebell workshop at Iron Core in San Diego
SATURDAY
FEBRUARY 2, 2008
11:00 A.M.TO 3P.M.
EARLYBIRD
REGISTRATION
$197 BEFORE JANUARY19
KETTLEBELL STRENGTH
AND CONDITIONING
INTERMEDIATE KETTLEBELL
WORKSHOP
www.IronCoreKettlebells.com
With Brett JonesRKC Master Instructor
Brett Jones, is co-author
of “Kettlebell Basics for
Strength Coaches and
Personal Trainers.”
DURING THIS DYNAMIC WORKSHOP
YOU WILL LEARN:
• MOVEMENT SKILL- This is the base of your training. Where is yours, and is this base large enough to support your training?
• RELAXATION DRILLS- Practicing tension means learning relaxation.Can you go from tense to relaxed for efficient movement?
• BREATHING DRILLS- Understanding Anatomical and Paradoxicalbreathing patterns...what to use when.
• KETTLEBELL DRILLS- Refine the basics and incorporate thesecombo drills and dynamic drills to elevate your training.
• Q&A- If you leave with a question unanswered, it is your fault!
To Register Call Us At
858-551-2673
IRONCORE KETTLEBELL STRENGTH AND CONDITIONING
2950 GARNET AVENUE, SANDIEGO, CA 92109

A great holiday week and first training in two weeks:

First I had a wonderful holiday week and was able to relax and enjoy the holiday. Hope everyone had a great week.

Hit the gym yesterday for my first day of training in two weeks:
Squat - 405 x 3, 3 455 x 2, 474 x 1, 405 x 3
Bench 225 x 3, 275 x 3, 315 x 1, 225 x 5
bent elbow flies 25# x 10,10

Not bad after not being in the gym for two weeks - Squats felt good and the new bent elbow flies were a new exercise from a friend at the gym (big guy that benches 515 raw). We will see how it turns out.

Also - started my I-phase Z training and I am very impressed. Just need to get in front of an I-phase trainer and check form ect... but things feel good.

My foot is about 90% or a bit better and continues to improve so within a couple of days I should be back on top.
I am leaving soon for a trip to upstate New York for the week so I will blog from there as much as I can.

I hope everyone has a wonderful holiday.

From Rif's blog:
This is video of a young man setting some new IPF junior world records.
Unbelievable acceleration...
http://styrkelyftaren.com/media/Film/Mange_961.wmv

On a personal note - my foot is bit worse off than I had thought and is pretty tender this morning so I will be hitting a lot of Z and trying to keep it pain free during the day. Not an easy thing to do when you are supposed to be up demonstrating stuff. Oh well - keeps thing interesting.

Another spur of the moment workout...

Played 45 minutes of squash today - for those of you who don't know squash is considered the highest calorie burn raquet sport and is comprised of a lot of quick stop and start agressive movement. Great fun!

Couple of observations - my athleticism continues to grow due to Z Health and that the Nike 3.0 shoes are not ideal for squash.

I had a chance to get to almost every shot today and surprised my opponent on a few occasions by getting to shots he didn't think I would have a chance at getting. So my speed and quickness are there but my squash skill is low (obviously since I don't play). As I was saying today - "My body is willing but my skill is lacking"

My right foot is flaired up from playing in the Nike Free 3.0 but I will hit some Z through the day and be fine. My left elbow lacks some rotation and my left wrist is sticky in some ranges lacking some extension etc...so my right lower leg is kind of bound to flair up.

Fun stuff but it might mean I will wait to squat until tomorrow but I am not sure.

Sneaking in some training:

All with 28kg KB
Get-ups x 2,2,2
Swings (2 arm, one arm, alternating, side stepping etc...)
5 sets x 20
Windmill x 5+5

A demo session turned into a training session - good stuff.

Found a great quote today:

This quote off of www.jensgym.blogspot.com comes from Tom Brose of Crossfit DC:

"Strength is not an extravagance, or luxury. It is part of living an active healthy life. It is not something you have to be born with, and it is not just a young persons game. Strength comes from effort, knowledge and dedication. Strength is a fundamental right for everyone."

Movement skill could easily be added to or put in place of strength but it is the combination that creates the best possible outcome.

Strength will mean different things to different folks but we should all find that definition of strength and strive for it - and strive to have the best movement skill we can develop. Z-Health is my preferred method for regaining movement skill - check it out.

Training yesterday - 12/14/07

Squat 405 x 3,3,3
Bench 275 x 2,2,2,2,2
DL 515 x 1,1,1

Wasn't supposed to squat today but needed to clear some mental garbage and squats do that for me. Some people smoke, some people run - I squat.

Feeling pretty good and I am looking into next year to pick some meets. Should be fun.

Training today:

Bench 225 x 5, 5

DL 455 x 1,1,1,1,1,1,1,1

2/16kg Snatches x 10,10,10,10,10

Felt good dispite being sore from the squats and work from Monday.

We will see how the plan comes together.

Training today:

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

Bench w/ 2.5 to 3" "board"
275 x 3, 315 x 2,2, 275 x 3

Dips +#90 x 5,5,5

KB Swings 40kg x 10, 10, 10, 10, 10

Not a bad day of training - I'll be laying out my plan over the next few days.

Eating to gain weight or Perception vs. Reality:

This is an "amusing" topic for me as Squat + Eating have provided me with almost 20 pounds of increased weight in the past several months without really wanting it to.

I hear people talk about not being able to gain weight or bemoaning the fact that they are "eating like a maniac". When it is broken down this is usually a matter of perception vs. reality.

For example: A banana is not a "weight gain tool" - unless that banana is consumed with half a jar of peanut butter in order to finish off your 6th meal of the day.

For example: Eating like a maniac does not include "fruit as snacks" - eating like maniac means 6 meals a day + protein shakes + waking up at 3 am to drink another protien shake. And the meals are of above average size - not weight watcher plates.

Squat heavy, Press heavy, Pull heavy - Rest - EAT A LOT - do these things in reality and you will grow - period.

Check your perception vs. reality in your plans to accomplish your goals before failing.

Training today:

Squats 455 x 2,2,2,2,2

Bench 315 x 2, 1 275 x 2 (long pause)

Another decent workout - deep and solid on the squats.
Bench still needs work - going to do a little PTP style cycle soon.

Not back to 100% yet - still coughing and not breathing well yet so still punching the clock on the workouts.

Training today:

Squats 405 x 5, 455 x 2, 405 x 5, 455 x 2, 405 x 5

Bench 275 x 2,2,2 225 x 5

One arm DB row - 120# x 6,6,6

With the medication (medral dose pack) and recovering from the allergy debacle I was a bit off today but managed a middle of the road workout.

Good visit with the folks and head home tomorrow morning.

Visiting my folks...

I'm on a little trip for the weekend down in Virginia visting my parents. So to celebrate they had me work at the family business today rearrainging and moving some stock etc...fun stuff and actual physical labor. Great to be home and be able to help my parents out.

Hoping for a bit of training tomorrow.

Deep thoughts for the day:
Movement - Movement - Movement. We don't do enough of it.

As long as you don't lose movement skill and efficiency you cannot be too strong.

I-phase expands Z by a factor of 10 or more - really interesting stuff as I sift through my I-phase manual.

The Sweet Science...

A boxing analogy to the dedication to the basics:
There are only 4 punches (Jab, Cross, Hook, Uppercut) but endless combinations of these punches and a lifetime of refinement in the technique of these punches. Add in footwork and the crafting of specific offense and defense to match to an opponent and you have the "Sweet Science".

Applied to the fitness world:
There are only a few basic movements (Vertical push/pull, Horizontal push/pull, Lower body push/pull) but a lifetime to learn and refine the technique, address weaknesses, and of course endless combinations of these basic movements. Add in different loads, leverages, speeds etc...and you have "training".

As the saying the RKC goes - "the elite are just better at the basics"

So - why are you looking for "advanced" exercises and training programs?

If you want to explore basic to advanced - explore your movement skill but remember that even the advanced is based off of the basic.

Missing movements...

Not something people typically ask themselves but the one question that can change someone's world - Are you missing movements?

Most people will answer NO - and most people are wrong!

Z focuses on this question in R-phase where you are re-learning the letters of movement. This is essential to your movement skill and health - the two are connected in case that seems like an odd pairing to you.

Imagine a watch with missing "teeth" on the gears - it may keep time but it will not be the correct time. Skipping pieces of the movment of the gears/joints results in lost time (for your joints that is...).

So - Are you missing movements?

And here is a post of mine from the DD forum today:
The question was which exercise would provide the most "bang for the buck" for a fighter - My answer:

The one that addresses your weaknesses will give you the most bang for your buck.

If the fighter is weak (but fast)- work on strength (bench press lockouts)
If the figher is slow (but strong) - work on speed (plyo push-ups, shot put, medball work)
If the fighter is soft in the core - work on Full contact twist.
If the fighter lacks movement skill - work through the FMS and Z Health.
If the figher needs conditioning - KBs.
If the fighter lacks technique - technique work (LOTS of technique work).

Address the weakness with the right tool and you look like a smart person to your client.

Very annoying...

I am allergic to cats - very allergic. Not the watery eyes and sneeze a bit type of allergy but a wheezing, chest constricting, trouble breathing type of allergy that always leaves me suffering for a few days as my lungs end up feeling "burned" from the attack.

Why bring this up? Because on Thanksgiving I spent a few hours at the house of a friend who owns a couple of cats and I am now in that "burned" lungs suffering period and it is very annoying.

I am a very fortunate person and enjoy a high level of health and performance and this is one of the only things that gets in the way for me. GRRRRR......

So - no training for the moment until my lungs get back to normal.

What are you reading?

I am currently reading "The Gift of Fear" by Gavin De Becker and have Steven Pressfield's "The War of Art" on deck and James Patterson's Double Cross in the hole.

"The Gift of Fear" is a fascinating look at our primal survival signals - I call it my "spidey sense" and recently had an experience that drove this home.
I was headed to the restroom (location to remain unknown) alone and as I passed by the entrance 4 young males entered the building and my "spidey sense" immediately went on full alert. And as I walked by I noticed they were headed the same direction I was headed - so I detoured to "grab a cup of coffee" on the way to the restroom and then headed back to where I had started and avoided being in a room alone with 4 people that made my "spidey sense" flair up.
Now I concider myself a physically capable person (but I avoid confromtation at all costs) and more than likely everything would have been fine - but then why did my primal fear signal go off?

Too often we talk ourselves out of listening to our primal senses.

And - have you seen the Kindle device on Amazon.com?
It is a portable "electronic book" device - looks very promising.
Check it out.

Couple of things missing...

Some of you noticed but thought I would bring it to the front, there are a couple of things I started recently that were short lived. Namely - the Korte cycle and the VO2 Max training - why were they short lived you ask?

Basically they had a short life because of the light loading.
"Sprinting" with a light KB didn't feel good and the light volume approach to my PL training didn't feel good either.

I'll expand - "sprinting" with a light KB is something I am not ready for right now because I do not have the foudation of KB work to support that type of dynamic loading. There is a tremendous load from the sprint with a KB - regardless of the weight. Rif has written quite a bit on this so if you search his blog you can find wonderful information on the virtual load.
Does this mean that "sprinting" with a KB is bad - absolutely not - it is just something you need to be prepared to handle. So I am going to step back and work on a "density" training approach that I learned from Ethan Reeve. (I'll post a link to the information in another post)

A light volume approach to PL training will work for some but it does not suit me at all. Getting sore as hell from light weights is just annoying to me and a misapplication of the tool from a general perspective. I can operate at a very high percentage of my 1 rep maximum with a pretty high frequency. (I could launch into a discussion of muscle fiber types and a litany of "science" but the simple fact is that I have trained myself to handle heavy wieghts frequently and my individual physiology supports this). So I will be squatting around 2 times a week and will be looking to hit a new personal best at 3 sets of 5 reps.

How is it a misapplication of the tool - for me - I feel very strongly that when I put a barbell in my hands it is for Maximum strength work - period. This does not mean that you cannot use the barbell for other purposes - it just means I think you had better have a damn good reason for it.
If I want to work a metabolic circuit I will pick up a Kettlebell - so I keep my conditioning work separate from my max strength work. Do you?

So I continue to work on my Z drills and am preparing to integrate the I-phase drills into my practice. The wrist and foot/ankle drills are turning out to be very important for me. Where will I-phase take me?

Here is the original "Density Training" post by Ethan Reeve from the dragondoor.com forum:

For those of you who do not know of Ethan Reeve - he is one of the elite strength coaches in the country - period. He is has a unique gift for blending PL, OL, KB and many other approaches into an effective training program.

To all concerned,

This may be a little different training than many are accustomed to:
I have had many types of athletes have great success increase their strength
as well as strength or power endurance doing what I term "density training"
For instance, let's say your goal for the 2 pood kettlebell clean-n-press is to do
12 reps in a row. First, you want to use double the voume of your goal which is
24 reps. You will only do this workout twice per week. You will start out
doing 12 sets of 2 reps in 12 mins. Meaning you start a new set every 60 secs.
At first your rest periods will be about 50-55 secs. After this becomes easy to
you move to 8 sets of 3 reps in 8 mins. When this becomes easy move to 6 sets
of 4 reps in 6 mins. When this becomes easy move to 5 sets of 5 reps in
5 mins. You will notice by now your rest periods become shorter as your reps
increase. After this becomes easy move to 4 sets of 6 reps in 4 mins. When this
has become easy for you I can promise that you will be able to do the 12 reps
goal on the clean-n-press. Using this formula I have had many, many athletes
perform between 30-45 reps on chinups in a row. I had one wrestler do 600 chinups
in 63 mins., he was a 3-time state champion.While I have had many other
athletes do between 400-500 chinups in 90-120 mins. Our goal at UT Chatt.
was to have 90+% of our wrestlers do 10 sets of 10 reps on chinups in 10 mins.
We started with 20 sets of 5 in 20 mins. then working to sixes to 7's to 8's
to 9's until we reached 10 sets of 10 in 10 mins. This took a period of 3
months to reach.
However, we then did the 100 reps each day throughout the season along with
our rope climbs, and 3x's per week power cleans, front squats, rdls,
standing presses, bent rows,dips, etc.

Let's say your goal is to do 2 pood kettlebell snatches for 40+40. The total
volume will be 80+80. Do this only twice per week. First you might do 40
sets of 2+2 in 40 mins.
When this becomes easy move to 26 sets of 3+3. Then move to 20 sets of
4+4 in 20 mins. Notice that at first your workout might only be snatches.
However, as you spend less time on the snactches you will be able to put
more lifts into your program.Then move into 16 sets of 5+5. Then 13 sets of
6+6 in 13 mins. After this becomes easy do 11 sets of 7+7, resting one minute
after completion of each set. Then work on 10 sets of 8+8, resting one mins.
after completion of each set. Once you have reached the 10's decrease the
volume to the goal volume because now you are going for pure quality. So,
you will do 4 sets of 10+10 with one mins. break after completion of set.
Then move 4 sets of 11+11. Then to 3 sets of 12+12. Then to 3 sets of 13+13.
Once you have reached 2 sets of 20+20 WITH ONE MINS. BREAK AFTER COMPLETION OF SET
you will be very clos to the 40+40 goal. My caution to you is that you will want to do
this only twice per week. It can be very taxing. Density training is basically
squeezing alot of volume into a short period of time to make it more quality.

If you have any questions, please reply!
In Strength,
Ethan Reeve


I can verify that is approach works - well.

Happy Thanksgiving!

This should be a time for remembering not only what we have to be thankful for but also whom we are thankful for having in our lives - and I am a blessed man in these regards.

I am thankful for my family - without whom I couldn't have become the person I am today and the people responsible for providing me so many opportunities in my life.

I am thankful for my "significant other" - a positive and loving light in my life.

I am thankful for my friends - steady friendship, support, and sharing from people that I am lucky to be able to call friend.

I am simply thankful - for life, love and the world we share.

Thank you to everyone in my life - you are more important to me that you know.

Training today - 11/21/07

Squats - 405 x 2, 455 x 2, 495 x 2, 1, 515 x 1, 405 x 5

Bench w/ doubled monster mini bands
(+4" of band tension in a different power rack)
225 x 1, 185 x 1 (got stuck under the pins),
135 x 5,5,5,5,5

Squats felt great but the rep at 515 was above parallel. The set of 5 at 405 at the end was like an empty bar. So I am at a transitional point in my squat where 405-455feels very easy but above that I do start to feel the weight. I think I am going to work up my 5x5 from 405 and up to see where I can take it.

Surprise myself sometimes...

I was demonstrating some very basics agility/footwork drills today and was shocked at how well I am moving now. It feels quick and efficient - light on my feet and fluid. Not how it used to be.

The combination of squats, KBs, and Z are providing me with a new level of mobility and efficiency. Gotta love it!

Quick training today:

Squats w/ doubled monster mini bands
315 x 5, 365 x 3, 405 x 2, 425 x 1, 365 x 2

DB Bench 100# x 5, 5
DB one arm row 130# x 5, 5

Quick but effective - hitting 425 for a single with the doubled monster mini's is a PR and the DB work was just a spur of the moment decision and felt good.

There will be some more substanative posts coming - thanks for hanging in there.

It has been a pretty exciting and busy week...

Had to travel to Minneapolis to teach an FMS workshop and the announcment of the step up to Master Instructor in the RKC community so I had a great weekend but missed a couple of workouts and my deep seated defect of not being able to stay away from the heavier weights so today:

Squat-
405 x 3, 455 x 2, 475 x 1,
405 x 3, 455 x 2, 475 x 1
Bench -
315 x 1,1,1 275 x 3

Felt good to go under the bar and move a bit of weight again - (don't know if I am going to be able to stay with the Korte cycle).
Hello my name is Brett and I am a squat-aholic and a load-aholic...

Training Today - 11/07/07

Squat 315 x 8 sets of 5
Bench 205 x 8 sets of 5
DL 345 x 6 sets of 5

I was VERY sore going into today's workout but had to buck up and get under the bar. And ended up having a very good day.

This Korte cycle is starting out tough and I might have a modification up my sleeve.
(as usual)

Just couldn't do it...

I couldn't take only squatting once a week! (Hello my name is Brett and I am a squat-aholic...)
So I started on the Korte 3x3 program today - 3x3 is a very misleading name for the program because the first 4 weeks are some pretty serious volume! (deepsquatter.com has the full Korte articles for those interested) The name 3x3 comes mainly from the fact that you will performing all 3 lifts 3 times a week.

Today - 11/5/07
Squat - 315 x 6 sets of 5
Bench - 205 x 6 sets of 6
DL - 345 x 8 sets of 5

If I can walk on Wednesday I go back in for something similar.

The percentages are low (58% of a projected 1 rm) this week but the volume more that makes up for it. We will see if I can handle the volume. Very different for me ;)

And now a "shout out" to my friend and fellow Sr. RKC - Rif
If you haven't been catching Rif's blog I highly suggest that you check it out - here is an individual with 35 years of experience as a competitor, coach and trainer sharing his insights - it is not to be missed.

One of the amazing things about Rif is that he ended a high level Gymnastics career because of a double knee dislocation and severe shoulder dislocation - yet he went on to compete in distance running, bodybuilding, and powerlifting. Not the best sports for a knee that has less than 80 degrees of movement and a scarred down shoulder but Rif competed and at a high level. Yet people still knock him for his injuries and "training people the same way that injured him" - Nothing could be further from the truth.
Rif's injuries have nothing to do with Kettlebells, Z or foam rolling - these are the tools that are allowing Rif to restore his lost function and what makes him such a great trainer and coach. He has "been there and done that" and is now expanding into new techniques (Z).
Haters hate and will take cheap shots where they can but I for one count myself lucky to have Rif as a friend and fellow Sr. RKC. The opportunity to learn from someone of his experience is not to be missed.
Thanks Rif.

Congrats to Geoff Neupert for a successful return to the platform!

And Congrats to Aaron for pressing the bulldog and Franz for getting his program (I am reading - just not enough time to post to everyone)
And Mike Nelson - a question on the breathing stuff from your blog - are the drills I showed at the RKC in the right direction?

Training today - 10/30/07...

Squats - 405 x 3, 455 x 2, 405 x 3, 455 x 2, 405 x 3
MP - 135 x 3, 155 x 3,3,3,3

Squats felt very good and went very deep for all the reps - MP - well - I just have to work on that.

Otherwise - sticking with the Z and having fun.

KB today - 10/28/07...

Get-ups 32 kg x 5 singles each side
two arm swings 32 kg x 10
KJ VO2Max - 16kg (15 sec on/15 sec off) x 40 sets
Windmill x 5 r+L (16 kg)

Loads of fun and cardio! (the horror...the horror...the horror...)

I will be waving the VO2max sets - 30 next workout - 42 the next - 35 the next etc...this will allow for more time to adapt and "enjoy" the Dane of Pain's torture.

KB training today: 10-26-07

Well - it has begun...My Gymboss timer is now my most hated possession!

All with the 16kg KB today:
TGU x 5 r+L
Windmill x 5 r+L
KJ's 15/15 VO2 max protocol x 32 sets (12 sets at 8 reps per set then the last 20 at 7 reps per set)
Windmill x 5 r+L

The gymboss works as promised - no escape - no relief - it just beeps when the time period is up. It may have an "accident" one day! ;)

Side note - I was SORE from the squats on Tuesday - very sore. Figured the band tension was around 550-575 at the top on the 405+ bands sets - no wonder!

Training today...10/23/07

Squats with doubled monster mini bands- 315 x 3, 3, 405 x 2, 365 x 2,
315 x 3

Military Press 135 x 5,5,5,4

I was going to stay light today but decided to throw a little weight on the bar. Just couldn't help myself.
Otherwise a pretty good workout.

Off to the RKC tomorrow...

Off to the October RKC tomorrow - much pain to inflict and information to share! ;)

My gymboss timer arrived today so the 15:15 snatch intervals begin next week. It has felt really good to have an easy week and let my body recover from the heavy loading.

Next week - back at it!

Meet report:

AAU Worlds in Orlando, FL
The good, the bad and the learning process...
Weigh in Thursday @ 195.5 (so far so good)
Turns out the 198's are competitive and some very good lifters are there (including a name I recognize from the records)
Squats: 1st - 474 (three whites), 2nd - 518 (three reds - just ran out of steam on the way up), 3rd - 518 (two whites)
Bench: 1st - 297 (three whites), 2nd - 318 (three reds), 3rd - 318 (three reds)
DL: 1st - 530 (three whites), 2nd - 573 (three whites, 3rd - 584 (three reds)
(5 for 9)
So: 518 - 297 - 573 = 1388 total

Placed Second in the Submaster Raw Full Power meet and 1st in the Submaster Raw Deadlift only

The Good:
A PR total, PR Squat, and PR DL (all meet PRs - which are different from gym PRs)
Came back to get my 518 squat on my 3rd attempt

The Bad:
Bench (nuff said)

The Learning Process:
Have to figure out how to eat during the meet - I am doing a piss poor job of fueling my body during the day
Timing is everything - timing eating, warm-ups, etc...
Peaking - the last four weeks before the meet were not ideal for a peak so I still need to actually peak for a meet


84 pounds to go to get Raw Elite - This will come primarily from continuing to increase my squat, actually hitting the bench press numbers I am capable of and working my DL a little.

All in all the meet was EXCELLENT - the AAU and the meet directors ran a great meet and the Disney complex was superb for the meet. 80 lifters and awards and all were done before 5 pm (lifting started at 9:30 am).

Now a few weeks of Z and Kenneth Jay's VO2 protocol - once a week squatting and I'll pick a PL meet in late spring.

Thanks for everyones support

Off to Orlando tomorrow...

I fly out tomorrow morning to go to Orlando and the AAU worlds meet. Will post if I can but it is going to be a quick trip and I might just call Rif with the results and have him post something.

Going to have fun on Friday!

Quick training today:

Squats with Doubled over Monster Mini bands 315 x 1, 365 x 1
Bench 275 x 1
DL 425 x 1, 1

Quick and easy to prime the body for friday - during the squat cycle I was used to having my heavy days as my second squatting days of the week so I need to feel the weight early in the week.

Now rest and relax - the work has been done and now the time draws near - the culmination of about 6 months of prep for this meet.

As far as "free advice" goes - this is some pretty good stuff!

From Jack Reape on the dragondoor.com forum:

"A Peak is Worth a Thousand Plans!"

But for those who just need a little advice, this advice should cover most of it.

You need more mobility and balance.
You need to hone your technique.
You are not as conditioned as you think you are.
You need to work harder but maybe or maybe not more.
You need to add some muscle.
You need to do complex movements and single limb work, over single muscle drills.
You need to have balance in your life, and your training, and your portfolio.
You need more work with your feet on the floor.
You need to learn to think and plan for yourself.
You need to train at least some of the time with folks better than you.
You need to enter something and compete, even if only against yourself. Losing sucks but sucking sucks worse.
You need to keep a log.
It hurts because something is wrong.
You are sore because you did more than you are used to doing.
If you can't do a dip, leg raise, bulgarian squat, or pullup, just get to work.
You need to do more things that involve moving your torso(and sometimes with added load) through space.
You need to reconsider speaking or writing any sentence that contain the words "core", "tranverse abdominus", or "rhabdomyolysis". I withdraw this sentence. See?
MMA is probably not a good idea for you.
Did i mention mobility?

jmo
jack

And from me regarding advice on "working injured or painful areas":
(also from the dd forum)
Just wanted to throw this out there since this is a place where people come for advice and different perspectives etc...

When someone asks for an exercise for a painful area - as a couple of people have done recently for low back pain - and people just provide exercises for said painful area - you are giving the wrong advice!

The scenario is this - Person A comes to the internet and asks "Area X hurts - so what can I do to work/exercise the area??"
The response should be: "Why is area X hurting?"
NOT - "Hey here are five exercises that will directly target your pain." (this is the same as recommending a person with a headache bang their head against a wall until the headache goes away)

If something hurts there is a reason and addressing that reason is the right course of action/advice - NOT targeting the symptoms by working the painful area.

Remember that the advice you dispense here is going to be taken literally by some and they will follow it - and you cannot know HOW they will apply it.
Also remember that when you receive advice through the internet that the source of that advice does not know you or your entire history - apply this advice with caution.

Also - consider the Risk to Benefit ratio of what you are doing - safety and being pain free is always the #1 rule and consideration of a training program.

Training today - 10/2/2007:

Squat - 475 x 1, 525 x 0, 1, 495 x 1

Bench - 275 x 2, 325 x 1, 315 x 1 (paused), 1

Overall a very good day - went to the gym today with lots of mental stress and lots of body/sleep stress but hit some PRs and had a solid day.
Missed the first attempt at 525 because I got kicked forward and out of position - so strip it - rerack it and hit the second attempt solid. When I get too upright in my decent I get kicked forward but I was able to nail the second one and a final rep at 495.
Bench was once again very solid - not arching is allowing me to hit a very good groove and the weights feel light. Also hitting a PR after squats is perfect.

Quick side note - and this will sound pathetic - but some of the plates for the squats were heavy so I feel pretty confident that the actual weight was upwards of 10#s heavier. This was confirmed by some of the other gym rats at my gym so that just gives me even more confidence.

Another side note - today was not a day most people would train hard or set PRs but it allows me to clear some mental clutter and dig down and set PRs in less than ideal situations. This is where deep strength is built.

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.

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.

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.

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.

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...

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)

http://asp.elitefts.com/qa/training-logs.asp?qid=58949&tid=

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..

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.

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.

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

Today:
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.

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.

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.

Improving and quick training from Saturday:

9/1/07
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.

I am not immune...

I am not immune from the advice and consequences of not following my own advice (as much as I would like to be).

As a result of starting Sumo DLs at the end of my squat cycle I have irritated my right ischial tuberosity (or SITS bone) where the hamstrings attach. This started as a very minor irritation and grew until after Monday's workout it was pretty painful. Nothing torn or bad - just irritated and painful.

Z, foam roller, ice etc... and no squats or DL until next week.

Lessons learned - Sumo DLs and me just don't get along! Anytime I work these at all they bite me back and I end up with a less than desirable result.
AND
This is a big one...
LISTEN to your body and DO NOT push into PAIN.

Not that I was having "pain" - but as Boyle says - any answer other than NO is a yes. I couldn't say no - so something was off and I should have stopped sumo DLs after the first session.

So I will be going back to conventional pulls and squats next week and listening very carefully to my body.

Training today - 8/27/07

Squats - 475 x 4 (belt only), 485 x 4 (belt and wraps)
Bench - 225 x 5,5,5,5,5
Sumo DL - 445 x 4,4,4,4

End of the 15 week Ryabinnikov squat routine - I will be writing up an article or extended blog on how this routine went, how I modified it etc...but suffice to say I am very pleased with the results and I am looking forward to NOT squatting for a week and then begin a short peaking cycle to the AAU meet.

Training today - 8/23/2007

Squats - 515 x 2 - belt only, 525 x x 2 (belt and wraps)
Bench - 215 x 8,8,8,8

A PR day! Very happy to be 20# above my previous max for a double.
Now I rest!

Training today - 8/20/07

Squats - doubled over monster mini bands +315 x 3,3,3,3
Bench - 205 x 8,8,8,8
Sumo DL 425 x 5,5,5,5 Conventional DL 425 x 5

Very pleased with the Squats - the band squats over the past couple of sessions have felt heavy (especially since I am hooking them under a pair of 130# DBs instead of the lowest pin of the squat rack - makes them about 4" off the ground) and these felt very good and overall had a really "strong" feeling day.

The Dls are touch and go right now which is new to me but giving me some nice grip work (which I didn't know had gotten so weak!)

Overall - a strong day and now I rest up and get ready for heavy squats on either Thurs or Friday - just depends on how I feel.

Mobility and Stability expanded...

Mike Nelson has a great blog today on the concept of Joint Mobility vs. Stability and I wanted to try to add my two cents worth in here because I have used the terms Mobility and Stability to describe a linking or alternating pattern through the joints in the body. And I think this has at times caused issues due to semantics.

When I reference the mobility and stability trail I am referring to the concept that from the ground up the Foot should be stabile, the Ankle should be mobile, the Knee should be stabile, the hip should be mobile, the low back stabile, the thoracic spine mobile, the scapula stabile and the gleno-humeral joint mobile.

Now the problem here is that the terms mobile and stabile carry different and multiple meanings depending on context and background.

When I say a "the foot should be stabile" - I am not saying that the joints and structures within the foot should not have their full range of motion - I am saying that the primary characteristic of the foot is that it maintains its arch under load and that it is stabile under load - NOT that it is locked down and lacks it's normal range of motion.

And when I say "the ankle should be mobile" - I am saying that it's primary characteristic is it's ability to move through its normal range of motion under load - NOT that it is sloppy and moves beyond it's normal range of motion and has no stability.

And the Mobility/Stability trail was meant as a guide to a joints "Primary" characteristic and what happens when one of these joints loses it's primary characteristic. For example if the foot/arch becomes sloppy (meaning it loses it's ability to hold the arch and moves beyond it's normal range of motion) then the ankle which now does not have the support of a normal arch and begins to move beyond it's normal range of motion - begins to stiffen up losing mobility.

So using the terms mobility and stability in the context of the primary characteristics of a joint under load leads to some misunderstandings when it is not viewed in that context. All joints should be stabile within their full and natural range of motion.

Squats - 505 x 3 - belt and wraps

Training Today - 8/17/07

Squats - 495 x 3 (belt only), 505 x 3 ( belt and wraps)
Bench - 195 x 8,8,8,8

Felt pretty good today - a bit of revenge on 505 which stopped me at one rep the last time I had it on my back.
Bench looks weak because I am starting a bench cycle at 60%.

Video of the 505 x 3 belt and wraps is coming after this post.

Training today - 8/14/07

Sumo DL 405 x 5,5,5,5,5

No belt - all reps felt good - actually these past two Sumo sessions are the best sumos have felt.

Now time to rest up and get ready for squats on Friday.

Check out Rick Walker's blog on the links below - a strong guy with a different spin on training than my own.

Training today - 8/13/07...

And the plan leading up to AAU in Orlando...

Squats - 455 x 5 (belt only), 465 x 5 (belt and wraps), 455 x 5 (belt and wraps)
Bench 185 x 8,8,8,8

Sets of 5 stink - in a painful long time under load way (my respect for those that have survived 20 reps with 405 has increased a great deal).
Bench is light and happy - part of the plan leading up to the AAU meet.

This is the first workout of the last three week cycle of the squat program and it just gets worse from here on out - the last four workouts are heavy and tough. Keep checking in and you will see.

The plan...
Surovetsky deadlift routine (modified of course and pulling sumo style for the touch and go days)
Butenko bench routine (modified of course - lower volume and more progressive loading plan)
Squats Monday and Thursday - Sumo Tuesdays - Bench Monday and Thursday - after the squat cycle ends I will pull some conventional DL on Saturdays.

Bench for the next two weeks will be 4 sets of 8. Next two weeks 5x5. Next two weeks 4x4. and then one week 3x3 and the final week 3x2. If all goes as planned then I should hit my current max (325) for sets of two during the last workout.

DL - sumo for now on the Surovetsky plan (progressing through 5x5, 4x4, 3x3 etc...) once per week - then add conventional pulls on Saturday working heavy.

Squats - finish the Ryabinnikov - take a week off and then work out a four week peaking routine and then a week off before the meet.

This will be the plan for the next 8 weeks - (one week off before the meet).

So tomorrow will be Sumo DLs - which should be fun after todays squats. And it might cause me to hold on the next squat workout until Friday.

BTW - if the above routines don't sound familiar you don't have PTTPM newsletter do you?? ;)

Training today - 8/9/07

Sumo DL - 405 x 5,5,5,5,5
Bench - 315 x 1+, 1

Sumo DL actually felt very good and I will post tomorrow or Saturday on my plan for the last 9 weeks leading into the AAU Worlds meet in Orlando.

Answers to Rick' questions on not "warming up":

Rick had some great questions that I felt we could pull out into a post for everyone and to continue the discussion.

Rick laid out his warm up or build up for his squats - which is 13 sets into it before his working weights. Now I know Rick a bit and know that he is coming back into PL after some injuries and time off and he is strong as hell - hitting 700+ in the squat and 600+ in the DL. Rick knows what he is doing for himself.

"do 1000 pound squatters perform more of a build up" -
Well here is Ed Coan's build up for his squat workout with a working weight of 850+ (From COAN - The Man, The Myth, The Method by Marty Gallagher)
135 x 10
255 x 8
455 x 5
550 x 3
655 x 3
745 x 1
805 x 1
top set of 850 x 5

So we see some pretty big jumps - average of over 100# jumps between weights. No mention of what gear Ed was using but he progressed in his gear over his 12-16 week cycles so it may be similar to Rick's progression.

In the end it is all in what you have trained yourself to do - I have trained myself to take some pretty big jumps in weight on my way up to my work sets - But everyone has to do what is right for them. But less time under stress (even very low %1rm) is less stress on the joints and system.

"isn't there just more wear and tear - pain - stiffness - from more years in PL - does handling these kinds of weights wear you down over time" (I am paraphrasing so if I am incorrect let me know)

Pushing to the limits in any activity is not usually considered a good "health plan" - As Rif says - If you push for your limits - you will find them!
So yes - over the years and constantly grinding out maximal lift after maximal lift will take a toll on the body. Endurance cycling and running is well known for causing all sorts of injuries and medical problems as well.

However - I think a good program of Joint Mobility (Z-health), Foam roller and other Soft tissue techniques (massage, NMT, ART, etc...), recovery techniques (yoga, legs up wall pose and inversions especially, breathing, contrast bath/showers and proper nutrition) AND the biggest one - Not Pushing through and into PAIN - taking a step back instead of pushing through is the better course.

That last one may get me kicked "out of the PL club house" - but there it is! Training through injury pain is not wise but almost everyone does it.
I have been injured (back surgery anyone) and don't want it again - so I respect my limits and my body.

These health and recovery techniques will add years to a training career and help to prevent or mitigate the "inevitable" issues of being a competitive athlete.

At least this is where I stand on the subject now as a 36 year old lifter and someone who wants to accomplish my goals in powerlifting and then move on to other pursuits.

Video of 315 x 1+ Bench press today -

1+ because I had a bit of help on the 2nd rep and only get credit for the 1st one.
Bench was raw - no shirt.

First rep felt very solid and easy.

Build up sets...or How to not "warm up" for lifting...

I do not "warm up" for my lifting - after a couple of bodyweight mobility squats I perform a build up to my work sets.

No I am not crazy (much) and I do this for a good reason...I am not after a "workout" I am after results...too much of a "warm up" becomes a whole other workout in my opinion.

And keep in mind that I am performing some sort of Z-health drills, foam roller, stretch/mobility work everyday (Yes - this is quickly becoming Z alone but you have to work with what you have) - so I am loose already (so to speak).

So this is how a typical squat day will go...
The build up for yesterday's workout - first work set @ 445
Bodyweight mobility squats x 1 or 2
Empty bar x 3-5
135 x 3-5
225 x 3-5
315 x 3-4
405 x 2 (add belt)
First work set

For last Thursday's training with a first work set of 495...
BW mobility squats x 1
empty bar x 3-5
135 x 3-5
225 x 3-5
315 x 3-5
405 x 1 (add belt)
455 x 1
First work set - 495 x 2

The build up sets are simply to get my groove and prepare my neurological system for the load - true my muscles, joints, etc... are "working" to handle the load but I look at the build up sets as a neuro prep.
(And I rest a LOT between sets.)

If you are 1/2 an hour into your training before you are "loose" enough to get under the bar or you have doubled my volume in your "warm up" - you might want to ask yourself why you need a workout to get ready for your workout.

Powerlifters especially mistake stiffness for stability and accept loosing range of motion and freedom of motion as inevitable results of the training - and the "tighter" they are the better they can handle the load. And everyday trainees begin to accept loss of function and mobility are the result of aging etc...
I strongly disagree!

If you cannot move freely or efficiently you have a problem with your program - period!
And taking 1/2 your training time just to "oil" the joints enough to train is an indicator that you need to step back and re-evaluate what you doing.

So there you have bit of a long winded explanation of how I build up to my work sets.

Training today - 8/06/07...

Squats 445 x 4 (belt only), 455 x 4, 4 (belt and wraps)

And that was all I had time for - the squat program called for 435 today so you can see I continue to modify the program and bump where I can and performing the first sets belt only (the program calls for wraps on all sets after the second cycle).
The last three week cycle will be interesting - looking at some of the numbers coming up I will be challenged to keep performing the first set with the belt only - but that is what makes all of this so much fun!

Geoff has had some great posts recently on Z Health so check out his blog (link on the right)

Rif continues to pump out great stuff - with his recent "clients are not some other species of human with a different physiology" talk - remember if you are bored with your routine it isn't heavy enough. Check his blog on the right...

Aaron Friday had a good post a few days ago on some money related issues - very timely in this volatile market and times - link on Rif's blog....

I will be on a phone interview with Zach Even-Esh tomorrow so that will be interesting - I am really looking forward to speaking with Zach.

As I begin to study and practice Z in preparation for Sept I am finding some interesting stuff - movements that I feel should be smooth that are not and just standing in neutral stance with out my quads contracting takes some effort. This is very interesting stuff.

Training today - 8/2/2007

Squats - 495 x 2 (belt only), 505 x 1, 1 (belt and wraps)

KB MP 40 kg x 2, 2

Pull-ups +45# x 5, 5

Swings 40 kg x 5 sets of 10 reps (two arm, Alternating, Left, Right, side stepping)

Very nice to take my previous max and double it!

Feeling good - And - a big decision today...

I am registered for the R-phase Z-health certification in Durham, NC - Sept 17-22 - 6 days of 9am-6pm training in R-phase.

Guess I was thirsty and wanted some kool-aide!! ;)

Video of 495 x 2 - belt only squats

Core - continued...

Gentlemen - i hope you don't mind me bringing this out to another blog post but I think this is certainly important enough to continue here...

Franz - Thank you for the info and the article reference...
http://www.michaelboyle.biz/joomla/dmdocuments/defending_the_sagital_plane.pdf

And Thank you Keats for dropping by and adding to the discussion...
Keats Snideman CSCS, LMT, NMT said...
Hey Franz, thanks for the plug for the article I wrote!

I think most coaches in the know are probably saying the same thing; the primary torque/strenth producers are the hips/thighs. The lower back and trunk should only serve as a conduit for transfering force through to the extremities.

Some mobility and light strengthening exercise should be performed for maintaining adequate lumbar rotation however. Since rotation is very important to specific life and sporting situations, it is better to focus on teaching people to twist through the thoracic spine, as this is where rotation occurs much more easily.

Geoff Neupert said...
Brett--I think I need to clarify even further: since load can be velocity dominant or force dominant, the context in which I was speaking was force dominant. Of course the spine--all of it, must be able to move under the load of velocity and still protect the spinal cord. Failing to train the body to handle these movements is setting up for an injury.

That being said, mobility work should be trained first then loaded either through velocity or load second.

Geoff,
I find myself working very basic core activation and timing drills with my clients and cueing Long Spine and that is where most of my perspective is coming from as far as basic "core" issues.
Ensuring optimal mobility and optimal stability is the ultimate goal and must be determined by the goal activities and stresses that the individual will be facing. So once the basics (mobility and bracing) are dialed in - then attack the movements and demands specific to the goals (force and/or velocity).

And Keats' points about thoracic spine rotation are key as most see the t-spine as an immobile area. As Geoff said - the spine - all of it - must be able to move under both stresses. And it must produce the segmental stability to protect.

BTW - Sounds like you had a great time at the Z health seminar.

I break it down between - Core Activation, Core Timing, and then get to Core "training" (overhead work anyone??, planks, roll-outs etc...). Comments....

Training today - 7-30...

Squats w/ doubled monster mini bands - 315 x 2,2,2,2,2
(secured these around some Dumbbell handles and added several inches of band tension vs. my regular squat rack pin set up)

Bench - all reps Paused - 275 x 3,3,3

DL 475 x 2,2,2

Squats felt good and that added band tension is loads of fun.
Bench - felt good - came out of all pauses with speed.
DL - found my groove again - need to pull every now and then - been too long from the DL.

Thursday will be heavy squats and I am already starting to look forward to it!

Training today -

Squats - 465 x 3 (belt only), 475 x 3, 3 (belt and wraps)
Bench with Doubled Monster Mini bands (each rep paused) 185 x 3,3,3,3,3
DL - 445 x 2, 495 x 1, 1, 445 x 1

I am amazed at the impact of Monday's workout. Very sore yesterday and today - which made today's squats VERY fun! Squatting on "not quite recovered yet legs" is a treat.
Bench felt good and pausing on each rep was fun - thanks Rick.
DL was a bit rough after not having pulled in a while and some "heavy" squats on "not quite recovered legs" - but still pretty good.

Thats it - I will have some more tomorrow as I have several thoughts floating around in my head.

Function of the Core....

Geoff Neupert proposed this for the function of the core: 1. Produce non-compressible cyclinder to protect the spine against external load; 2. TRANSMIT force via rotation, etc.

I countered with the idea that I feel the job of the core is to prevent rotation/movement not produce movement.

Then Geoff and I spent some time on the phone and discovered that we were a lot closer on things than these two statements would appear.

When you get into a debate of semantics and internet one dimensional statements a lot can get lost in the process.

Geoff pointed out that the lumbar spine can and should rotate as it is designed to do and should do as a part of normal movement. And I agree (except under load - which we both agreed to) But it should not move beyond those norms and should be a part of the power, movement, and transition of energy from the hips. Very rarely are we in a situation where the spine should "create" movement independent from the hips.

Maintaining "long spine" (it really isn't any more complicated than it sounds - pretend there is a string through your spine out the top of your head and someone is trying to pick you up by the string) is a key we both felt was very important to core activation and function.

So we ended up being far closer and agreeing on this but if you look at the internet conversation it appears different.

Continuing the discussion...

Rick and Geoff (I will hit Geoff's comments tomorrow) have had some great comments and questions and I wanted to continue the discussions...

Rick had asked about individual variances in program design and the fact that some people can handle much greater workloads than others. And all I can say is yes.
Individual variation is a huge factor but instead of wondering where that variation lies I would recommend beginning a program at the low volume I recommended and building slowly from there until you find "the sweet spot". This can result in a little bit of a porridge discussion (too hot, too cold, just right for those of you not getting the analogy).
You will more than likely build the volume to a "too hot" level (too much work - decrease in performance) - then back off to a too cold level (not enough work - no real progress) and then find the "just right" level - (right amount of work and continued progress).

Expanding on this - I recommend a base of low volume strength training - but I implement "volume" routines a couple of times a year such as the squat cycle I am on now and the RSR (russian squat routine for my deadlift in the past) - the issue comes when you never step down from the "peaking" or volume routine. That is when you are looking for trouble.

Most people I talk to are amazed that I squat 2 x a week - so there we get into a discussion of where your max and your training level are for you. If your max is 1000 in the squat then I would expect you to be able to knock reps with 500 any day of the week and twice on Sunday. If your max is 1000 and you try to keep pushing 900 around you are headed for a fall.

So planned periods of higher volume based off of and returning to a lower volume base is the way to look at it. And people do train themselves to handle sick workloads but I prefer to find out how little I can do and still make progress.

And -

We also get into individual diet, sleep and recovery habits - Proper nutrition and 8+ hours of sleep a night are said to help with recovery (not that I would know anything about that!). So stress from commuting, work, family, money, etc....all zap recovery ability and have to be taken into account. It is the rare individual that can commit their life to the demands of optimal recovery and survive some of the training protocols out there.

So - Combine life, recovery and training and see where things balance out and you can never remove the x-factor of the genetic marvel who comes along and can just do things others cannot.

Squats Good - Bench Bad...

Squats - 425 x 5 (belt only), 445 x 5, 5, 5 (belt and wraps)

Bench - 315 x 1

Squats Good - Groove was good and deep - bar felt light. The program called for 415 x 4 sets of 5 reps today but decided to modify it in my way (which I have been doing all along).

Bench Bad - Just wasn't feeling it today...no groove on my bench and probably still feeling the bands from last monday and I had to take an Imodium today due to some stomach issues. Some days are like that...

I had pulled my right quad last Monday after attempting a sprint with some high school kids I am working with and took it very easy on it last week with lots of ice sessions - didn't feel it at all during the squats. Dodged a bullet I think.

Overall - all is well.

A follow up to the Michael Boyle article...

After reading through the article a few more time and reading the discussion that followed on T-Nation I have a few points to add to the discussion.

Volume - Boyle alludes to the fact that most routines include too much volume and I agree. Some people went nuts but as I am more convinced that reading comprehension is at a very low level for some people it seems people are not getting the point.
The point is that for basic STRENGTH training needs a low volume is all that is required. Note that I emphasize strength training because people are trying to use strength training for conditioning - and they need to stop it!

One of my favorite sayings is "I am after results - not a workout." Strength training is about getting stronger - Period. And I prefer to find a "minimal" level of time and work to accomplish this. "To eliminate the excess" as Bruce Lee said - So I Squat, I Bench, and I Deadlift.
My only variety is in adding jumpstretch bands and manipulating intensity and total # of reps. And I rest a LOT more than I used to - as the weight gets heavy you need to rest more.

So people get confused because they want to leave the gym having had a "workout" - get over it if Strength is your goal. 2x5, 3x3, 6x1 can and should form the base of a strength training program. 5x5 is as high as I would go on volume.

Later in the article Boyle points to the fact that work capacity is where "conditioning" should be focused. And I agree. Kettlebell, sprints, intervals, jumprope, burpee (and other bodyweight drills), and sport skill drills can be mixed as needed to address conditioning and the need to have experienced a "work out". Also of note here is that "Sport Specific" conditioning can and should refer to "work capacity" training made specific to the work:rest ratio of the goal activity. Period.
The weight room is not for "conditioning".

The exception to this rant - Kettlebell, barbell and bodyweight combos for fat loss - you can create combos with "lighter" weight and little rest that are very effective for weight loss (see Cosgrove, Ballentine etc... for details) - BUT these are not strength training - they are weight loss combos - BIG difference.

My solution - focus on the big 3 (squat, bench, deadlift) for strength and then focus on KB swings, snatches, high pulls for conditioning. That's it.

Abdominal issues:
McGill is continuing to gain popularity - This is a good thing!
Boyle now likes the Full Contact Twist (or variations there of) and didn't even know it. See Pavel's Bullet Proof Abs for details.
Planks, roll-outs (performed correctly) and Full contact twist - look no further when combined with your squatting and deadlifting.
And further confirmation that the roll of the "Core" is to prevent rotation and movement - NOT produce it.

And just as Gray Cook voiced frustration with the "functional training" crowd - Coach Boyle does the same and for pretty much exactly the same reasons - 1) light weights waved around in anything but "functional" patterns and 2) a lack of actual strength training.
Somewhere along the way we forgot that strength is a good thing - As long as movement skill is maintained and/or enhanced.

Great stuff...

Great Michael Boyle article over at T-nation...

http://www.t-nation.com/readArticle.do?id=1652867

One of the things I admire about Boyle is his willingness to re-evaluate and progress his position on training and his beliefs based on his current information and experience. Others have their opinion and do not want to be confused with the facts.

Do I agree 100% with Boyle - no - but I don't have to and the fact that I don't always agree with him but still read everything I can that he writes should demonstrate the level of respect I have for him. Disagreement is good. Coach Boyle is very smart and has logged some serious hours training athletes and individuals of all levels. There is much to be learned from him.


Enjoy

Training today....

Squats 425 x 4 (belt only), 445 x 4, 4 (belt and wraps)
Bench with Doubled Monster Mini Bands
225 x1, 245 x 2, 235 x 2, 225 x 2, 185 x 2,2 (paused)

Felt good today - I am hitting the first set as called for in the squat program with belt only and then adding some weight and hitting the remainder of the sets with the wraps - seems to be working out well.
And by the end of each three week cycle I am ready for the extra days off.
Bench felt good - heaviest I've gone on band benches and with the heavier bands.

Otherwise - still trying to simplify my life.

A new email address:

In an effort to simplify my life and increase my effectiveness and productivity I will be eliminating my multiple email accounts and reducing them to one account that I will check once per day.

The new email address is:
appliedstrength@gmail.com

Please make any necessary changes to your address books etc... and Thank you for assisting me in this effort to simplify my life.

Video of 475 x 2 Squats with belt only - felt very good.

Training today:
Squats 475 x 2 (belt only), 495 x 2,2 (belt and wraps)

Build up: Bar x 5, 135 x 4, 225 x 3, 315 x 3, 405 x 2, 445 x 1 - work sets...

And called it a day - Fun to hit some doubles with my previous max!

And here is a link to the other vid of 495 x 2 with belt and wraps...

http://www.youtube.com/watch?v=KMsrhBGUxAs

Just a bit to think about:

Life is not a zero sum game.

Meaning - some people view life and success as one pie (a finite amount of resources and opportunity to go around) - and this means that if some one has a bigger slice than I have to have a smaller slice.

I choose to view life as a world with many pies (opportunities for success and resources) of many sizes.

Do not fear competition and someone having a "bigger slice of the pie" - we can all create our own success and have lots of pie.

Goofy but it gets the point across.

Here is a quick picture of Kentuck Knob - another Frank Lloyd Wright house here in PA - I have to say I am amazed by his designs and creations. You have to see them to believe them. The terrace and the hexagonal designs on the house are amazing.

Quick training today:

Squats with doubled over Monster Mini bands
315 x 2,2,2,2

Bench with doubled over Monster Mini bands
225 x 2,2,2

Had to get it done today but all felt good - the set up was bit different as I was in a different gym from my usual place. So the bands were about 8-10" further down and added a LOT more tension on the squat - but it felt good.

Squats and 3 hours sleep...

Due to some neighbors partying until Midnight I got about 3 hours of sleep last night - just perfect for a heavy squat workout!

Squats - 455 x 3 (belt only), 3 (belt and knee wraps), 465 x 3 (belt and knee wraps
335 x 3 paused no belt or wraps

And that was it - Quick and fun!

Wraps were a little better today - as I figure them out I suspect they will provide a pretty big bump but right now I am keeping them moderate to loose.

Overall - with 3 hours sleep and a fairly busy day - I will take it.

Happy Independence Day!!

Enjoy the 4th of July - Have a fun and safe holiday!

Training Yesterday and Today and something new...

Today - July 2
Squats 405 x 5, add knee wraps x 5
425 x 5,5 with knee wraps
315 x 5 paused

Bench 315 x 1+, 1+, 1+

First session with the knee wraps - very odd.
Bench was singles at 315 with a forced rep after each single.

Yesterday - July 01
Sunday - Mow lawn for warm up
40kg KB for all drills except the pistols
Windmill x 3 r+L
MP 3 sets of 2 reps r+L
One arm row 3 x 5 r+L
SLDL 3 x 5 r+L
Pistols 8kg KB x 3 x 3 r+L
Snatches 4 sets of 3 reps each arm

Basically ran out of time but did enjoy the KB work - really need to keep this up for balance in the routine.


The knee wraps were very odd - not sure how they are going to affect my form but did feel good enough to go 20# heavier on my sets of 5. I am going to try to continue to do the first set of each workout without wraps to maintain the feel.