1. KB Swing, 53lbs
10; 15; 25; 100
Notes
This was a prep day for the 10,000 Kettlebell Challenge (Dan John). Basically, this is a GPP program. I need and want this. I care about two things right now: 1) my squat; and 2) my bodyfat/conditioning. In this program, you rotate the KB swings with a strength movement.
I'm kind of in a weird place right now. Because of my knee, my body can't keep up with moderate training goals. At the same time, I want to keep pressing forward. So that leaves me in the awkward position of setting out to do things that may not be possible. In any event, hinging type stuff doesn't typically bother things, although tonight the 100 reps left my knee a little numb. MRI is scheduled for this coming Thursday at 2:30 p.m. Its moving slowly, but at least I'm finally addressing it.
My girlfriend is doing this program, and I have no doubt she will complete it. And unlike me, she'll probably do it exactly as prescribed haha.
Tuesday, December 31, 2013
Sunday, December 29, 2013
12/29/13
1. Jog/Walk
-1.5 miles
-22 minutes
2. Squat
135x3 for a bunch of sets http://www.youtube.com/watch?v=RydswpAWR3Q
Notes
I've squatted the past 3 out of 4 days, and the knees are just mildly sore. Gabe has been giving me constant feedback, which I'm very thankful for, and he said the above squats look a lot better. Still a long way to go though. A long, long way.
I've watched a shitload of Rippetoe videos and read the forums and all that. One of the thing I really like about the Rippetoe approach is that its a complete system. He has well thought out philosophy on the cross-section of kinesiology and strength, and he uses that philosophy to give specific prescriptions that can be applied to anyone, regardless of body type. Who else has done that? Answer: no one. Not a single person has done anything that even approaches Rippetoe's development on strength movements.
I have no clue whether this squat style will ultimately work out for me. None. But what I do know, is, its not been uncommon for me to completely write shit off because of my ego. I've seen it repeated time and time again in the past couple years. So fuck it, I'll give it a shot.*
*Disclaimer: scheduled for an MRI, so we'll see what happens.
-1.5 miles
-22 minutes
2. Squat
135x3 for a bunch of sets http://www.youtube.com/watch?v=RydswpAWR3Q
Notes
I've squatted the past 3 out of 4 days, and the knees are just mildly sore. Gabe has been giving me constant feedback, which I'm very thankful for, and he said the above squats look a lot better. Still a long way to go though. A long, long way.
I've watched a shitload of Rippetoe videos and read the forums and all that. One of the thing I really like about the Rippetoe approach is that its a complete system. He has well thought out philosophy on the cross-section of kinesiology and strength, and he uses that philosophy to give specific prescriptions that can be applied to anyone, regardless of body type. Who else has done that? Answer: no one. Not a single person has done anything that even approaches Rippetoe's development on strength movements.
I have no clue whether this squat style will ultimately work out for me. None. But what I do know, is, its not been uncommon for me to completely write shit off because of my ego. I've seen it repeated time and time again in the past couple years. So fuck it, I'll give it a shot.*
*Disclaimer: scheduled for an MRI, so we'll see what happens.
Saturday, December 28, 2013
12/28/13
1. Box Squat
225x3; 275x1; 275x1; 315x1; 315x1; 315x1 http://www.youtube.com/watch?v=wNGB8FyCuY4
2. Deadlift
315x3; 365x3; 405x3; 455x2 http://www.youtube.com/watch?v=gWkc9pSD21o
3. OHP
185x1; 200x1; 135x13 http://www.youtube.com/watch?v=TN3QCUEi6Bg
Notes
Probably the most effort I've put forth in a training session in 2-3 months, at least in terms overall bar intensity. Analysis:
Box squat - Meh. I feel like most of the technical elements are correct. It just looks a little awkward because I'm combining styles into a box squat. I'm trying to emphasize hip action and setting my knees. For what its worth, these almost felt good on my knees.
Deadlift - I really like my back angle my setup. I think I'm over the bar a little. My number one criticism is locking the knees out ahead of the hips. I'm not sure why I'm doing that. In any event, my hinge is strong as fuuuck right now because thats all I do. Next week I'll focus on blasting though with my glutes faster.
OHP - Not much to say other than it was a true max. Got a little crooked. Back angle was decent (for me), considering how I used to look. I *think* that is an acceptable amount of arch for a max, but I'm not sure.
Overall - Lots to work on, I'm glad I have a new/fast way to take vids. I'm fat and out of shape, but things are starting to come together.
225x3; 275x1; 275x1; 315x1; 315x1; 315x1 http://www.youtube.com/watch?v=wNGB8FyCuY4
2. Deadlift
315x3; 365x3; 405x3; 455x2 http://www.youtube.com/watch?v=gWkc9pSD21o
3. OHP
185x1; 200x1; 135x13 http://www.youtube.com/watch?v=TN3QCUEi6Bg
Notes
Probably the most effort I've put forth in a training session in 2-3 months, at least in terms overall bar intensity. Analysis:
Box squat - Meh. I feel like most of the technical elements are correct. It just looks a little awkward because I'm combining styles into a box squat. I'm trying to emphasize hip action and setting my knees. For what its worth, these almost felt good on my knees.
Deadlift - I really like my back angle my setup. I think I'm over the bar a little. My number one criticism is locking the knees out ahead of the hips. I'm not sure why I'm doing that. In any event, my hinge is strong as fuuuck right now because thats all I do. Next week I'll focus on blasting though with my glutes faster.
OHP - Not much to say other than it was a true max. Got a little crooked. Back angle was decent (for me), considering how I used to look. I *think* that is an acceptable amount of arch for a max, but I'm not sure.
Overall - Lots to work on, I'm glad I have a new/fast way to take vids. I'm fat and out of shape, but things are starting to come together.
Friday, December 27, 2013
12/27/13
1. BTN Jerk
225x1; 265x1; 280x1 (PR) http://www.youtube.com/watch?v=WUnznPpsIi4
2. Box Squat
BWx10; BWx10; BWx10
3a. One Arm Neutral DB Bench
50x12; 50x12; 50x12
3b. Hypers
10; 10; 10
Notes
Had no plan tonight. I've got the Saturday morning session tomorrow, so I didn't want to do anything too taxing. This was basically a "fuck you" PR at my soft, deconditioned body haha. Its funny how much that one shaky lock out really beat me up. I feel like I had a huge workout tonight. Just a product of being out of shape. In any event, I'm starting to piece together a more cohesive plan.
225x1; 265x1; 280x1 (PR) http://www.youtube.com/watch?v=WUnznPpsIi4
2. Box Squat
BWx10; BWx10; BWx10
3a. One Arm Neutral DB Bench
50x12; 50x12; 50x12
3b. Hypers
10; 10; 10
Notes
Had no plan tonight. I've got the Saturday morning session tomorrow, so I didn't want to do anything too taxing. This was basically a "fuck you" PR at my soft, deconditioned body haha. Its funny how much that one shaky lock out really beat me up. I feel like I had a huge workout tonight. Just a product of being out of shape. In any event, I'm starting to piece together a more cohesive plan.
Thursday, December 26, 2013
12/26/13
1. Low Box Squat
225x3; 225x5; 225x3; 225x3; 225x3; 225x3; 225x3
2b. RDL
135x10; 135x10; 135x10
2b. 3 Month Pullover
60x6; 60x6 60x6
Notes
Setup for backsquat was low bar, elbow up, semi-narrow stance, and a 20 degree toe out. Basically, a "natural" squat except with an exaggerated sit back. I liked the Rippetoe bar setup today. No idea why it worked better than last time. My knees were only semi irritated. I also switched to 12 inch box as opposed to a ~16 bench. It was harder but didn't feel too bad. *shrug.*
Last workout was almost a week ago. In the interim, I ate a lot and drank a lot. Now, I feel soft and weak. I'm coming up with a plan for the New Year. Generally, I hate that shit, but I feel ready to get back on the wagon. I also really helped to have a couple of days off work, and also for things to be slow right now. Courts basically shut down in mid to late December. So, for the first time since September I feel like I can relax.
For now, its about gaining momentum, turning it into habit, and turning that into routine.
225x3; 225x5; 225x3; 225x3; 225x3; 225x3; 225x3
2b. RDL
135x10; 135x10; 135x10
2b. 3 Month Pullover
60x6; 60x6 60x6
Notes
Setup for backsquat was low bar, elbow up, semi-narrow stance, and a 20 degree toe out. Basically, a "natural" squat except with an exaggerated sit back. I liked the Rippetoe bar setup today. No idea why it worked better than last time. My knees were only semi irritated. I also switched to 12 inch box as opposed to a ~16 bench. It was harder but didn't feel too bad. *shrug.*
Last workout was almost a week ago. In the interim, I ate a lot and drank a lot. Now, I feel soft and weak. I'm coming up with a plan for the New Year. Generally, I hate that shit, but I feel ready to get back on the wagon. I also really helped to have a couple of days off work, and also for things to be slow right now. Courts basically shut down in mid to late December. So, for the first time since September I feel like I can relax.
For now, its about gaining momentum, turning it into habit, and turning that into routine.
Friday, December 20, 2013
12/19/13
1. Deadlift
315x3; 365x3; 405x8
2. Bent Row
135x8; 135x8; 135x8
Notes
Quick Friday night workout. 405 set was done for psychological purposes, not necessarily training effect.
I'm tired of dealing with the injuries. I feel like shit after most lifting sessions. Review my entries from the past few months. Its always about how much or how little something fucks me up. It never used to be like that. What amazes me, is how fucking fast this all went to the shitter, and how things seem to just get worse lol.
In any event, aside from my knee(s), deadlifts felt awesome. Its worth noting that I was marginal sore from box squats last night, which basically hits all the same shit as pulling. But not as bad as I thought I would be. As I said in a text to Matt, I forgot some of the cool shit about box squats. One being that it significantly reduces soreness because the trenth
315x3; 365x3; 405x8
2. Bent Row
135x8; 135x8; 135x8
Notes
Quick Friday night workout. 405 set was done for psychological purposes, not necessarily training effect.
I'm tired of dealing with the injuries. I feel like shit after most lifting sessions. Review my entries from the past few months. Its always about how much or how little something fucks me up. It never used to be like that. What amazes me, is how fucking fast this all went to the shitter, and how things seem to just get worse lol.
In any event, aside from my knee(s), deadlifts felt awesome. Its worth noting that I was marginal sore from box squats last night, which basically hits all the same shit as pulling. But not as bad as I thought I would be. As I said in a text to Matt, I forgot some of the cool shit about box squats. One being that it significantly reduces soreness because the trenth
12/18/13
1. Box Squat
135x3; 135x3; 135x3; 135x3; 135x; 225x5; 225x5; 275x8; 275x5
2. 3 Month Pullover
55x6; 55x6; 55x6
Notes
Thursday night. Took me a long time to get the squat going. I'm sitting way back on these. I tried high bar feet normal, low bar feet normal, high bar feet semi-wide, low bar feet semi-wide. For whatever reason, high bar semi wide with toes pointed out felt the best. That is the position I used for 275x8. I know low bar is the standard on this lift, but from now on with regard to the squat: 1) I'm doing what feels good/safe; 2) verifying with video that my alignment, etc is in order. There are tons of ways to do it "right." The right way for me right now is the way that doesn't fuck me up.
With that said, I want to squat with a low bar. Its just going to take a while to get to that point. Gabe has the best looking squat of anyone I know hands down, and he recommends the basic Rippetoe approach. So its something I definitely want to legitimately try, I just need to get a bunch of other shit in order first. In the meantime, I'm pleased to find a movement that feels "ok" on my knee. It still gets hot and inflamed no matter what, but it doesn't feel at risk of popping out, etc on the box squat.
135x3; 135x3; 135x3; 135x3; 135x; 225x5; 225x5; 275x8; 275x5
2. 3 Month Pullover
55x6; 55x6; 55x6
Notes
Thursday night. Took me a long time to get the squat going. I'm sitting way back on these. I tried high bar feet normal, low bar feet normal, high bar feet semi-wide, low bar feet semi-wide. For whatever reason, high bar semi wide with toes pointed out felt the best. That is the position I used for 275x8. I know low bar is the standard on this lift, but from now on with regard to the squat: 1) I'm doing what feels good/safe; 2) verifying with video that my alignment, etc is in order. There are tons of ways to do it "right." The right way for me right now is the way that doesn't fuck me up.
With that said, I want to squat with a low bar. Its just going to take a while to get to that point. Gabe has the best looking squat of anyone I know hands down, and he recommends the basic Rippetoe approach. So its something I definitely want to legitimately try, I just need to get a bunch of other shit in order first. In the meantime, I'm pleased to find a movement that feels "ok" on my knee. It still gets hot and inflamed no matter what, but it doesn't feel at risk of popping out, etc on the box squat.
Sunday, December 15, 2013
12/15/13
1a. Incline CG
135x10; 135x10; 135x10; 135x10; 135x10
1b. YTI's
5x5; 5x5; 5x5
2a. Hip Thrust
BWx20; BWx20; BWx20
2b. Cable Curl
50x20; 50x20; 50x20
3. Lunge Variations
Notes
After a somewhat negative post yesterday, I'm happy to report my spirits are up and I will continue to lift weights. Haha. I was expecting pain/weird nerve issues on the incline but experienced none. This was a quick Sunday night pump/stretch session.
ALSO, I found a nice lunge variation that feels great and is relatively easy on my knees. Basically, setup in a 90/90 split squat but with the front foot raised on a platform. Then, instead of dropping straight down, I do a combination of dropping/lunging forward. Great stretch and feels safe. I don't like all of the tension I need to use on regular 90/90s to get the angles right. Even if I squeeze in the right places, invariably I feel sheering in my knees.
135x10; 135x10; 135x10; 135x10; 135x10
1b. YTI's
5x5; 5x5; 5x5
2a. Hip Thrust
BWx20; BWx20; BWx20
2b. Cable Curl
50x20; 50x20; 50x20
3. Lunge Variations
Notes
After a somewhat negative post yesterday, I'm happy to report my spirits are up and I will continue to lift weights. Haha. I was expecting pain/weird nerve issues on the incline but experienced none. This was a quick Sunday night pump/stretch session.
ALSO, I found a nice lunge variation that feels great and is relatively easy on my knees. Basically, setup in a 90/90 split squat but with the front foot raised on a platform. Then, instead of dropping straight down, I do a combination of dropping/lunging forward. Great stretch and feels safe. I don't like all of the tension I need to use on regular 90/90s to get the angles right. Even if I squeeze in the right places, invariably I feel sheering in my knees.
12/14/13
1. Box Squat
275x2; 315x1; 315x2; 335x1; 275x3
2. Zercher from Pins
225x8; 275x3
3. Pendlay Row
225x3; 225x3; 225x3
4. Band Face Pulls
10; 10; 10
Notes
Last week, in an email I jokingly told Gabe I'd probably end up running ladders for 2 weeks. I certainly did not foresee a grand total of 2 days. When I try to bench, I get a shooting pain that runs from my shoulder down to the palm of my hand and my hand go numb lol. What in the ever living hell is that?
So my shoulder is fucked, can't bench. Knee is fucked, can't squat the way I want to, and even deadlifts leave it feeling all weird for a few days.
I don't know.
In any event, the box squats felt relatively fine on my knee, mostly because I'm sitting back like a mofo. It definitely felt good to have something on my back for a change.
275x2; 315x1; 315x2; 335x1; 275x3
2. Zercher from Pins
225x8; 275x3
3. Pendlay Row
225x3; 225x3; 225x3
4. Band Face Pulls
10; 10; 10
Notes
Last week, in an email I jokingly told Gabe I'd probably end up running ladders for 2 weeks. I certainly did not foresee a grand total of 2 days. When I try to bench, I get a shooting pain that runs from my shoulder down to the palm of my hand and my hand go numb lol. What in the ever living hell is that?
So my shoulder is fucked, can't bench. Knee is fucked, can't squat the way I want to, and even deadlifts leave it feeling all weird for a few days.
I don't know.
In any event, the box squats felt relatively fine on my knee, mostly because I'm sitting back like a mofo. It definitely felt good to have something on my back for a change.
Saturday, December 14, 2013
12/12/13
1a. Pendlay
185x5; 185x5; 185x5
1b. Neutral Grip Incline DB Press
50x10; 50x10; 50x10
1c. KB Swing
80x10; 80x10; 80x10
Did another round of 3 exercises, can't remember what I did.
185x5; 185x5; 185x5
1b. Neutral Grip Incline DB Press
50x10; 50x10; 50x10
1c. KB Swing
80x10; 80x10; 80x10
Did another round of 3 exercises, can't remember what I did.
12/10/13 - Small Workout
1a. RDL
225x8; 225x8; 225x8
1b. Split Stance Cable Pull
90x8; 90x8; 90x8
2. Facepull
60x10; 60x10; 60x10
2b. Band Pull Apart
40 reps
225x8; 225x8; 225x8
1b. Split Stance Cable Pull
90x8; 90x8; 90x8
2. Facepull
60x10; 60x10; 60x10
2b. Band Pull Apart
40 reps
Saturday, December 7, 2013
Ladders Day 2
1a. Deadlift
365x1; 365x2; 365x3; 365x1; 365x2; 365x3; 365x1; 365x2; 365x3
1b. Bench
275x1; 275x2; 275x3; 275x1; 275x2; 275x3; 275x1
2. Pendlay w/ Straps
225x3; 275x2
3a. Suitcase Deadlift
135x3; 135x3; 135x3
3b. Waiter Walk
3 trips 70lbs
3c. Facepulls
60x15; 60x15; 60x15
3d. Windmill
70x1; 70x1; 70x1
4a. DB Curl
40x6; 40x6; 40x6
4b. Back Extensions
10; 10; 10
Notes
Ladders felt good. I really enjoy this type of training. Its heavy enough to not feel like a bitch, but the lower reps keep the training intensity moderate.
I need to get back into some of the weighted carries and stuff. I was doing it pretty consistently for 3 years, week in week out. Just kinda stopped over the summer. No real reason. In any event, I think it helps keep my body hard. One of the greatest benefits of the kettlebells, at least the way I use them, is the lateral core stuff. I really can't think of a better way to train this area as effectively.
I'll probably need to up the deadlift weight after a couple more sessions, or change the rep scheme. 365 felt a little light.
365x1; 365x2; 365x3; 365x1; 365x2; 365x3; 365x1; 365x2; 365x3
1b. Bench
275x1; 275x2; 275x3; 275x1; 275x2; 275x3; 275x1
2. Pendlay w/ Straps
225x3; 275x2
3a. Suitcase Deadlift
135x3; 135x3; 135x3
3b. Waiter Walk
3 trips 70lbs
3c. Facepulls
60x15; 60x15; 60x15
3d. Windmill
70x1; 70x1; 70x1
4a. DB Curl
40x6; 40x6; 40x6
4b. Back Extensions
10; 10; 10
Notes
Ladders felt good. I really enjoy this type of training. Its heavy enough to not feel like a bitch, but the lower reps keep the training intensity moderate.
I need to get back into some of the weighted carries and stuff. I was doing it pretty consistently for 3 years, week in week out. Just kinda stopped over the summer. No real reason. In any event, I think it helps keep my body hard. One of the greatest benefits of the kettlebells, at least the way I use them, is the lateral core stuff. I really can't think of a better way to train this area as effectively.
I'll probably need to up the deadlift weight after a couple more sessions, or change the rep scheme. 365 felt a little light.
Wednesday, December 4, 2013
Ladders Day 1
1a. Bench
275x1; 275x2; 275x3; 275x1; 275x2; 275x3
1b. DB Row
70x3; 70x5; 70x8; 70x3; 70x5; 70x8
2a. KB Swing
53x10; 53x10; 53x10
2b. KB Snatch
53x5; 53x5; 53x5;
2c. Chins
3; 4; 5
3a. Band Pull Apart
15; 15; 15
3b. DB Curl
45x5; 45x5; 45x5
Notes
Decided to give ladders a go. 275 is a good weight to start with. LOL at my fucking SHOULDER being so impinged my left hand tingles under the bar. I was basically waiting for my arm to collapse with each rep. I have to just lol at this dumb shit. Anyways.
DB row weight was way too low and easy. I've decided I'm supersetting most of my stuff from here on out. I'm getting fat as fuck and deconditioned.
FAT BOY OUT
275x1; 275x2; 275x3; 275x1; 275x2; 275x3
1b. DB Row
70x3; 70x5; 70x8; 70x3; 70x5; 70x8
2a. KB Swing
53x10; 53x10; 53x10
2b. KB Snatch
53x5; 53x5; 53x5;
2c. Chins
3; 4; 5
3a. Band Pull Apart
15; 15; 15
3b. DB Curl
45x5; 45x5; 45x5
Notes
Decided to give ladders a go. 275 is a good weight to start with. LOL at my fucking SHOULDER being so impinged my left hand tingles under the bar. I was basically waiting for my arm to collapse with each rep. I have to just lol at this dumb shit. Anyways.
DB row weight was way too low and easy. I've decided I'm supersetting most of my stuff from here on out. I'm getting fat as fuck and deconditioned.
FAT BOY OUT
Monday, December 2, 2013
12/02/13
1. Squat
185x3; 225x3; 275x3; 295x1; 225x3; 225x3
2. Deadlift
315x3; 315x5; 315x11
Notes
I lost patience with squat tonight and just went up to test the waters. Didn't feel great, but didn't feel horrible. In hindsight, I really wish I had the discipline to just do a couple of controlled sets at 225. I'm extremely sore already. My body and joints are completely de-conditioned to "heavy" barbell stuff. I don't know, maybe thats why I just decided to go up.
Started the session with a nice 30 minute warm-up. It helped.
Edit: after some at-home relaxation, things don't feel too bad. Knees are a little hot, but not bad all things considered.
185x3; 225x3; 275x3; 295x1; 225x3; 225x3
2. Deadlift
315x3; 315x5; 315x11
Notes
I lost patience with squat tonight and just went up to test the waters. Didn't feel great, but didn't feel horrible. In hindsight, I really wish I had the discipline to just do a couple of controlled sets at 225. I'm extremely sore already. My body and joints are completely de-conditioned to "heavy" barbell stuff. I don't know, maybe thats why I just decided to go up.
Started the session with a nice 30 minute warm-up. It helped.
Edit: after some at-home relaxation, things don't feel too bad. Knees are a little hot, but not bad all things considered.
Thanksgiving Week Review
Last week I was happy to make it into the gym Tuesday, Wednesday, Thursday, and Sunday. I'm not logging my workouts because quite frankly, I forget most of what I did. I was able to hang out and lift with Matt on Wednesday and Thanksgiving morning, which was a ton of fun. My old training partner, Chris, also spotted me on a 315 bench on Wednesday night. He came in to hang out and catch up even though he had already lifted earlier in the day. I thought that was damn cool of him and made the session that much more fun.
The only negative to report is that Thursday morning I severly pinched something in my left shoulder while overheading pressing. Hard to describe what it feels like other than an impingement. It got consistently worse until I finally put in a 60 minute total mobility session last night.
I've let the mobility, warm-ups, and soft tissue work fall to the wayside in the past couple of months. Its not that I want to, its just that I don't have the time or energy to do it when I can barely fit 2 shitty sessions in a week. So, its kind of caught up with me. Its not terrible - I do active thoracic stretching literally everyday, its just some tissue work that I need to grind out.
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