Day 9

and I feel fine... Easier workout today. Mostly because I only had access to my two kettlebells. Although I did build a pull-up stand.


10/7/10
Warm up
Dbl Front Squat w/ 2-24kgs: 5, 5
SLDL w/ 2-24kgs: 5/5, 5/5
Dbl  Presses w/ 2-24kgs: 5, 5
Pull-ups w/ BW: 5, 5
Dbl Cleans w/ 2-24kgs: 30 - oh my, they make me love air
Hanging Leg Raise: 5, 5


Farmers Carry w/ 2-24kgs: 200 steps
Dbl Over Head Carry w/ 2-24kgs: 80 steps, 80 steps
Bottoms Up Carry w/ 24kg: 50 steps right, 50 steps left


Later, I ran some sprints on the beach.
Life is hard sometimes...

Days 7 and 8. They were great...

Still plugging along on my 40 day Journey thanks to Dan John and Pavel. I think I have it down now but my history would suggest that I probably don't. At any rate, I think I have my core exercises in place. Especially since I decided to use squat variations as part of my warm up. 


10/5/10
Warm up which included kettlebell front squats w/ 24s: 3, 4, 3
SLDL (i had no access to a bar today) 2-24kgs: 3, 4, 3 - way easy
Dbl Press w/ 2-24kgs: 3, 4, 3
Pull-ups w/ BW: 5, 5
Dbl Cleans w/ 2-24kgs: 30 reps - okay, i'm breathing now. oh my, oh my
Hanging Leg Raise: 5, 5


Ended this session with some carries
Dbl Over Head Carry w/ 2-24kgs: 80 steps x 2
Dbl Farmers Carry w/ 2-24kgs: 250 steps
Dbl Rack Carry w/ 2-24kgs: 100 steps


I should probably put these in the warm up but I'm trying to figure them out and learn how I want to use them right now. I think I like them afterwards. 


10/6/10
Warm up which included Overhead Squats 75 lbs x 3, 105 lbs x 4, 3
Dead Lifts w/ 225 lb x 3, 255 lb x 4, 3 - starting to feel like i'm picking up weight
Kb press w/ 32kg: 3, 4, 3 each arm
Pull-up w/ 16kg: 5, 5 - again, way easy
Dbl Cleans w/ 2-24kgs: 15, 15, 15
Hanging Leg Raise: 5, 5 - these are so easy it is hard to count them as one of my 5 exercises. May need to look for an ab alternative or play with ways to make them harder.


Suitcase carries w/ 32kg: 100 steps each arm x 3 walks


That is all for now.

Crash

Thats what I did, I crashed. 2 weeks prior to renewing my RKC 1 and 2, I got nervous. Don't know why, but if it was as if I was getting ready for a big competition. In a way, I was. I was competing against myself and I wanted to nail all the tests. So I had this nervous anticipation for 2 weeks before the Dan John / Pavel workshop and I wasn't sleeping good at all. On the weekend of the workshop, I was in a hotel and the nerves were still high. NO sleep for me. I nailed my tests. At least I was satisfied with how I performed anyway. 


The night I got home I suddenly remembered I was supposed to get braces put on my teeth the next day. Again, no sleep for me. So I got braces. Guess what, I couldn't sleep all week because I grind my teeth when I sleep and they are very sore from the braces. So I kept waking up all through the night every night and then on Saturday I crashed. My body was not my own. It felt like crap; I felt like crap. All I wanted to do was crawl in a bed. So on Saturday evening, in the middle of a huge family gathering, I went to bed. And I stayed there for over 12 hours. (i normally only sleep 7 hours at night) Sunday, I was still sluggish and laid around most of the day. But then, Sunday evening I started to feel like me again. 


Today, I am back baby! What have I learned from this? There is no substitute for sleep and rest. You can run from sleep only so long, eventually you will pay a price. The lesson is learned, but I still have sore teeth! Don't know how much quality sleep I will get. 


Anyway, today I feel good again.


Today's workout:
10/4/2010
Overhead Squat practice: 85 lbs x 4, 95 lbs x 4, 4
Dead Lift w/ 225 lbs x 3, 2, 3, 2 - getting the groove...
KB Press w/ 24kg: 5/5, 5/5
Pull-up w/ 16kg: 3, 4, 3 - super easy!
Dbl Cleans w/ 24kgs: 10 x 4 sets
Hanging Leg Raise x 3, 4, 3 - really easy too.
Suitcase walks w/ 32kgs: 100 steps per side x 3 sets


Again, feeling good...

Easy Training

So we will see how it goes... I'm kind of excited about this and kind of scared but I'm going to see it through for 8 weeks. Whoa. I think I can make it!


9/30/10
Dead Lift 185 lbs: 3, 4, 3
KB Press w/ 24kg: 5/5, 5/5
Pull-ups w/ BW: 5, 5
Dbl Cleans w/ 24s: 15, 15
Hanging Leg Raise: 3, 4, 3
Suitcase carries w/ 32kg: 80 to 90 steps x 3 trips


10/1/10
Dbl Front Squat w/ 24s: 5, 3, 2
Dead Lift 165 lbs: 5, 5
KB Press w/ 32kg: 3, 2, 3, 2
Pull-ups w/ 16kg: 3, 4, 3
Dbl Cleans w/ 24s: 25! 
Hanging Leg Raise: 5, 5
Farmers walk w/ 24s: 200 steps
Bottoms up carries w/ 24kg: 50 steps each side x 2 trips
Dbl Overhead Carries w/ 24s: 50 steps x 2


So far, the hardest thing i've done is the carries. All the lifts feel really easy and pretty good. I guess they should. They are all pretty light. I am still trying to figure out what exercises I want to keep and which ones i want to kick to the curb. Hopefully this weekend i'll have that ironed out....

A pressing issue

Kinda. I changed up my routines a little lately to give myself a break. I've been burning the candle pretty hot lately. So Im changing this week to be same but different and less. Less in my head anyways...


Today's training:


A1 - Hand Stand Push Ups - elevated on blocks: 5 x 8
A2 - Goblet Squats w/ 32kg: 5 x 7 sets
B - Explosive swings (might even say Hardstyle Swings!)
      24kg: 10 x 5 sets, then 32kg: 10 x 10 sets


I was not intending to do so many swings but they felt really good so I just rolled with it...


Did a little battling ropes action later today too. Pulled 600 feet in an awful position and did some velocity work. Mostly cause i'm crazy.

Don't Listen

Do you have a goal? Or a dream? Is there something you just want to accomplish? Go for it. No matter how big or how small, make it happen. You may hear little voices in your head that give you so many reasons why you will fail or why you're just being stupid. You may hear little voices from "friends" who say the same things. Who cares. Don't listen to those voices. They are just noise. Just distractions. Just dream stealers. Set your sights on whatever it is you want to achieve, make a plan, execute your plan, and then don't let up until you make it happen. If your plan doesn't work, make another one. But just make it happen. 
Anything less and you will never achieve whatever it is you are trying for. 


Don't listen to all the noise. Fight for your goals, your dreams, your hopes. Fight.


Anyhoo, Today's training:


A - Double Snatches w/ 16s: 10 x 15 sets
B1 - C & P w/ 36kg: 3/3 x 6, 2/2
B2 - Goblet Squat w/ 32kg: 5 x 5 
TGU w/ 24kg: 2/2


That is all, except for this: Fight.

Back from the beach

Got to spend the holiday weekend at the beach with my family. It was a beautiful weekend. I got to play with my kids and my nephew. I even went swimming in the ocean for the first time in about 10 years. Got scared of sharks and other things i couldn't see in the water a while back... I enjoyed it.

Of course, I did also take my babies (2 24kg kettlebells). After all, why else would they have a handle if they weren't meant to go traveling?

Training:
9/5/10
A1 - Bent press w/ 24kg: 5/5 x 8 sets
A2 - SLDL w/ 24kg: 5/5 x 8 sets
B - Dbl Jerks w/ 24s: 10 x 5 sets, 8 x 3 sets, 5 x 3 sets

9/6/10
Sprints on the Beach! ~ 50 yards: 1/2 speed x 2, 3/4 to 7/8 speed x 8
Tried a pull-up w/ 24kg kettlebell today - got it!

9/7/10
A - Double Snatches w/ 24kg: 5 x 16 sets
B1 - Goblet squat w/ 24kg: 5 x 7
B2 - Bottoms Up Press w/ 28kg: 3/3, 3/3, 4/4, 3/3, 4/4, 3/3

Thats all folks.