Could it be? My elbows feel miraculously better today. Hmmm? I spent most of the day yesterday doing Rif's stick extensions and the Z-health drills Geoff showed me. Today, things feel good. I like that...
Today's workout was pretty good, too. Atleast for me anyways. I went heavy. Heavy getups, heavy windmills and semi heavy swings.
TGU w/ 32kg
2/2 x 4 sets
Windmills with 32kg
3/3 x 5 sets
Dbl swings w/ 2 (24kgs)
10 x 10 sets
Getups felt heavy, windmills felt good. Together they made 9 sets each arm. I snatched up the 32kg before each set, and today i lowered it the "snatch" way. Elbows - I still have them! No pain, no rain. I'll take it. Elbows have felt great all day. I'll take that too. It might be a come back, still too soon to tell. Don't want to rush anything. BUT, it could be... And if so, I would just like to thank God, Rif, Geoff, Franz, Brett and Doug. You guyz rock.
Goodnight everybody.
Wednesday, August 29, 2007
Monday, August 27, 2007
WowZers!
Interesting day today. I met Geoff Neupert today. Aside from being a really great guy, he introduced me to Z-health. I don't know enough about Z-health to say anything about it other than I need to learn more about it. I'm convinced there is something to it. I walked away from Geoff's studio feeling pretty doggon good! So, before today I was curious, now i'm fascinated. So, i'll be trying to learn more about Z-health.
Also today, I ran across a link to Eugene Sandow's books from the dragondoor forum. I read a couple of his books online, and i've got to say he was a genius. A man before his time, or atleast a man before our time. It's amazing how we have complicated exercise and health. Eugene was perhaps the greatest strongman that ever lived and he knew the secret to strength. Simple focus. That's it. Simple Focus. Put your mind on the muscle. Put your mind in the muscle. Concentrate. The weight doesn't matter, the focus and the tension matter. It was an awesome thng to read his material. It was a humbling thing as well...
Anyway, these two events have been the highlight of my day. To sum it up, I feel enlightened. Z-health is cool, Geoff Neupert is a great guy, and Eugene Sandow was a simple genious.
Oh I worked out too:
TGU w/ 32kg
1/1 x 5 sets
Windmills w/ 32kg
2/2 x 5 sets
DBL swings w/ 2(16kg)
30,30,20,20,20,10,10,10
See ya.
Also today, I ran across a link to Eugene Sandow's books from the dragondoor forum. I read a couple of his books online, and i've got to say he was a genius. A man before his time, or atleast a man before our time. It's amazing how we have complicated exercise and health. Eugene was perhaps the greatest strongman that ever lived and he knew the secret to strength. Simple focus. That's it. Simple Focus. Put your mind on the muscle. Put your mind in the muscle. Concentrate. The weight doesn't matter, the focus and the tension matter. It was an awesome thng to read his material. It was a humbling thing as well...
Anyway, these two events have been the highlight of my day. To sum it up, I feel enlightened. Z-health is cool, Geoff Neupert is a great guy, and Eugene Sandow was a simple genious.
Oh I worked out too:
TGU w/ 32kg
1/1 x 5 sets
Windmills w/ 32kg
2/2 x 5 sets
DBL swings w/ 2(16kg)
30,30,20,20,20,10,10,10
See ya.
Friday, August 24, 2007
Another Week
Well, training this week was interesting. Monday, Tuesday, and Wednesday were pretty much carbon copies of last week's training. Thursday and Friday, however, were different. Different for two reasons:
1) I didn't feel like doing anything. Nothing. This never happens, I never feel like doing nothing. I must be tired, or toast.
2) I did something anyway and actually had what I would call 2 great workouts. Go figure.
Both Thursday and Friday I didn't want to do what I did last week, and I just felt zapped. But thursday morning a voice in my head (I'm really certain it wasn't my own voice.) said "try presses today, but keep it light." So, I did. I pressed the 16kg. I know, big whoop. But it was a big whoop. It didn't hurt my elbows. It felt good. And, it felt great to focus on total tension and get my lats flaring like Cobras. Oh yes, Cobras.
That made Thursday great. But, I have to give credit to that voice. It wasn't my idea to press. I've been afraid to do it.
Thursday's Show:
A1-Pistols w/ 16kg x 4/4, 4/4, 4/4
A2-MP w/ 16kg x 5/5, 5/5, 5/5
B1-Single Leg DL w/ 2(16kg) x 5/5, 5/5, 5/5
B2-DBL MP w/ 2(16kg) x 5, 5, 5
C1-Windmill w/ 24kg x 3/3, 3/3, 3/3
(I snatched it up into position-bonus...)
C2-Buttoms Up Press w/ 16kg x 5/5, 5/5, 5/5
Again, it all felt great. Yeah for me.
Friday was similar to last Friday, but when i did my TGU's I started from standing and I snatched up the 32kg into position.
No pain, Yeah again for me. Don't know why i tried this, i just did...
Friday's Show:
TGU w/ 32kg
2/2 x 4 sets
Swings w/ 24kg for 10 minutes
30/30
20/20
15/15
10/10
10/10
15/15
5/5
210 total
I wasn't tired (winded) but the burn in the butt and hamstrings was a set stopper...
Anyway, things are looking up and I am feeling good.
See ya.
1) I didn't feel like doing anything. Nothing. This never happens, I never feel like doing nothing. I must be tired, or toast.
2) I did something anyway and actually had what I would call 2 great workouts. Go figure.
Both Thursday and Friday I didn't want to do what I did last week, and I just felt zapped. But thursday morning a voice in my head (I'm really certain it wasn't my own voice.) said "try presses today, but keep it light." So, I did. I pressed the 16kg. I know, big whoop. But it was a big whoop. It didn't hurt my elbows. It felt good. And, it felt great to focus on total tension and get my lats flaring like Cobras. Oh yes, Cobras.
That made Thursday great. But, I have to give credit to that voice. It wasn't my idea to press. I've been afraid to do it.
Thursday's Show:
A1-Pistols w/ 16kg x 4/4, 4/4, 4/4
A2-MP w/ 16kg x 5/5, 5/5, 5/5
B1-Single Leg DL w/ 2(16kg) x 5/5, 5/5, 5/5
B2-DBL MP w/ 2(16kg) x 5, 5, 5
C1-Windmill w/ 24kg x 3/3, 3/3, 3/3
(I snatched it up into position-bonus...)
C2-Buttoms Up Press w/ 16kg x 5/5, 5/5, 5/5
Again, it all felt great. Yeah for me.
Friday was similar to last Friday, but when i did my TGU's I started from standing and I snatched up the 32kg into position.
No pain, Yeah again for me. Don't know why i tried this, i just did...
Friday's Show:
TGU w/ 32kg
2/2 x 4 sets
Swings w/ 24kg for 10 minutes
30/30
20/20
15/15
10/10
10/10
15/15
5/5
210 total
I wasn't tired (winded) but the burn in the butt and hamstrings was a set stopper...
Anyway, things are looking up and I am feeling good.
See ya.
Wednesday, August 22, 2007
Contagious
How many of us got started with kettlebells just because we were curious? How many of us saw someone else use them, maybe a friend or colleague, and just had to give them a swing? Lately I've noticed that kettlebells are contagious. People seem to get kettlebell fever much like catching a cold or flu. They get around someone who uses them, they pick them up, then boom! They're addicted.
It's a really neat phenomenon. Just at my fire department kettlebells are spreading from one person to another, from on station to another, from one shift to another. It's an awesome thing to witness. People who never before even cared to exercise are drawn to the small looking ball and handle like a moth to a flame.
It's really quite amazing if you think about it. I've seen people run marathons; even have friends that do. But i've never been drawn to running, especially after running a mile. I have a bicycle because i see other people riding them. Thought i'd give that a try; not really my thing. My point is how many things out there in the exercise world have the same feverish effect as a kettlebell? People seem to stick with it, then spread their kettlebell germs to others. Don't really know why. It's one thing for me to love it and stick with it. I've always exercised since i was 13. It's another thing for people that don't like to walk to the mail box to be suckered in to exercise by swinging a kettlebell. It's pure magic.
If you don't know what i'm talking about, or if you've never picked one up, just try it. But BE CAREFUL; you might catch the kettlebell fever and get in the best shape of your life.
It's a really neat phenomenon. Just at my fire department kettlebells are spreading from one person to another, from on station to another, from one shift to another. It's an awesome thing to witness. People who never before even cared to exercise are drawn to the small looking ball and handle like a moth to a flame.
It's really quite amazing if you think about it. I've seen people run marathons; even have friends that do. But i've never been drawn to running, especially after running a mile. I have a bicycle because i see other people riding them. Thought i'd give that a try; not really my thing. My point is how many things out there in the exercise world have the same feverish effect as a kettlebell? People seem to stick with it, then spread their kettlebell germs to others. Don't really know why. It's one thing for me to love it and stick with it. I've always exercised since i was 13. It's another thing for people that don't like to walk to the mail box to be suckered in to exercise by swinging a kettlebell. It's pure magic.
If you don't know what i'm talking about, or if you've never picked one up, just try it. But BE CAREFUL; you might catch the kettlebell fever and get in the best shape of your life.
Saturday, August 18, 2007
What I've learned so far.
Well, here are some things i've learned over the last few days. For one, deep tissue massage with the thumper, especially on trigger points, really helps my elbow. For two, I can grip anything if my arm is straight; even heavy kettlebells. For three, I can press all day long if my hand is open and flat. And for five, if i use my grip while my elbow bends, it freakin' hurts. But knowing all this, i'm actually having a lot of fun with handstand pushups on blocks and swings.
For the handstand pushups, i put my hands on blocks to allow my head to lower past my hands so it is more military press like. This has gotten cool for me because I weigh almost 170 (lost 8 lbs since elbow pain started) and I can do these easily. Lately i've been practicing total body tension and really trying to use the lats. Different experience upside down; at least for me.
With the swings, i eased in to them at first about 2 weeks ago. I was scared a little because of having to grip the bell, though it is a hook grip it's still a grip. Well, the swings have been causing no pain or problems. So today i did double kb swings with the 32kgs. I wanted to feel like like i could lift heavy again. It worked, they were heavy. Maybe i can put that 8 lbs back on. Anyway, not even the slightest hint of discomfort.
So, Today's workout looked like this:
A1-Double Swings
2(24kgs) x 5,5,5
2(32kgs) x 5,5,5,5,5 - Wow, heavy. Cool, very cool.
2(24kgs) x 10,10,10,10,10 - So light and easy after 32kgs!
A2- HSPU on blocks x 3 for 13 sets = 39 total reps
I did this today because I did a kb workshop this afternoon called Pulls and Presses. So i had the urge to pull and press....
Oh, and the workshop went well.
Yesterday's workout:
TGU w/ 32kg for 5 minutes = 5 per side
Getting the kb to straight arm position hurt today; fine after arm is straight. Elbow no like bending while gripping. With a lighter kb, I can cheat it up better using other arm.
Swings
32kgs x 10 for 10 sets = 100 reps @ 30 sec b/w sets
24kgs x 10/10 for 5 sets = 100 reps @ 15 sec b/w sets
Hand to Hand w/ 16kg x 50 for 5 sets = 150 reps @ 30 sec b/w sets
That's this weeks lesson. Hopefully i'll carry it with me to next week. In September, I hope to ease into snatches. But if the bo's still say no, i just won't go...
Have a good weekend.
For the handstand pushups, i put my hands on blocks to allow my head to lower past my hands so it is more military press like. This has gotten cool for me because I weigh almost 170 (lost 8 lbs since elbow pain started) and I can do these easily. Lately i've been practicing total body tension and really trying to use the lats. Different experience upside down; at least for me.
With the swings, i eased in to them at first about 2 weeks ago. I was scared a little because of having to grip the bell, though it is a hook grip it's still a grip. Well, the swings have been causing no pain or problems. So today i did double kb swings with the 32kgs. I wanted to feel like like i could lift heavy again. It worked, they were heavy. Maybe i can put that 8 lbs back on. Anyway, not even the slightest hint of discomfort.
So, Today's workout looked like this:
A1-Double Swings
2(24kgs) x 5,5,5
2(32kgs) x 5,5,5,5,5 - Wow, heavy. Cool, very cool.
2(24kgs) x 10,10,10,10,10 - So light and easy after 32kgs!
A2- HSPU on blocks x 3 for 13 sets = 39 total reps
I did this today because I did a kb workshop this afternoon called Pulls and Presses. So i had the urge to pull and press....
Oh, and the workshop went well.
Yesterday's workout:
TGU w/ 32kg for 5 minutes = 5 per side
Getting the kb to straight arm position hurt today; fine after arm is straight. Elbow no like bending while gripping. With a lighter kb, I can cheat it up better using other arm.
Swings
32kgs x 10 for 10 sets = 100 reps @ 30 sec b/w sets
24kgs x 10/10 for 5 sets = 100 reps @ 15 sec b/w sets
Hand to Hand w/ 16kg x 50 for 5 sets = 150 reps @ 30 sec b/w sets
That's this weeks lesson. Hopefully i'll carry it with me to next week. In September, I hope to ease into snatches. But if the bo's still say no, i just won't go...
Have a good weekend.
Thursday, August 16, 2007
I Am Random
Been reading and studying my RKC manual some today. Trying to prepare for another workshop that I am doing on Saturday. It's good to go back and re-read, re-think, and remind myself of things I already know, did know, maybe forgot, and maybe took for granted. It's amazing some of the little details that I forget. The learning process never stops. If it does, you're dead in the water. I know I could read this manual 1000 times, and though I pretty much know it from cover to cover, I would learn something everytime.
Today I read about cleans and presses. (setting myself up for when i start doing them again, I guess) They seem simple enough, but they are so not simple. Take the press for instance, you could grab the bell and simply press it up with your arm. OR, you could crush grip the bell, brace yourself, tighten and contract every muscle in your body that you are cognitively aware of and wedge yourself between the bell and the ground. Whole body; one solid muscle. Wow..........
Anyways, I'll be teaching presses this weekend. Could you guess?
Today, real simple workout:
A1-Pistols w/ 16kg
3/3 x 6 sets
A2-Handstand Pushups on blocks
4 x 6 sets
B1-Resilient elbow press w/16kg
8 x 3 sets
B2-Windmills w/ 24kg
3/3 x 4 sets
Felt great and fresh as a daisy.
Today I read about cleans and presses. (setting myself up for when i start doing them again, I guess) They seem simple enough, but they are so not simple. Take the press for instance, you could grab the bell and simply press it up with your arm. OR, you could crush grip the bell, brace yourself, tighten and contract every muscle in your body that you are cognitively aware of and wedge yourself between the bell and the ground. Whole body; one solid muscle. Wow..........
Anyways, I'll be teaching presses this weekend. Could you guess?
Today, real simple workout:
A1-Pistols w/ 16kg
3/3 x 6 sets
A2-Handstand Pushups on blocks
4 x 6 sets
B1-Resilient elbow press w/16kg
8 x 3 sets
B2-Windmills w/ 24kg
3/3 x 4 sets
Felt great and fresh as a daisy.
Wednesday, August 15, 2007
Staying the Course
Been sticking with the plan this week. Almost been 2 weeks now and haven't deviated away from it. I honestly think it may be working. Elbows are having some good days. They remind me every now and then that they are there, but they feel better. And to me that's a good thing.
Doing lots of streching, thumping, rubbing, trigger point therapy, extensor strengthening... Workout wise, lots of get-ups, swings, hand stand pushups on blocks and pistols. Again, I see/feel some progress. It's a little at time, but it's progress. I'm going to try another 2 weeks of this and evaluate as I go...
Monday:
TGU w/ 16kg for 10 minutes: 20 per side
Swings w/ 16 kg; 15 sec on, 15 sec off
10 reps by 30 sets = 300 reps
Hindu Pushups 10 reps x 3 sets
Body totally tapped/tired/fried. Don't know why, but this zapped me. Long days at the fire station???
Tuesday:
A1-Front Squats w/ 24kg
6 x 4 sets = 24 reps
A2-Handstand Pushups on blocks
5 x 4 sets = 20
A3-Halos w/ 16kg
5/5 x 4 sets
B1-Windmills w/ 16kg
5/5 x 4 sets
B2-Resilient French Press w/ 16kg
5 x 4 sets
Today:
TGU w/ 24kg for 10 minutes: 15 per side
Double Swings w/ 2(16kg)
10 x 20 sets = 200 reps
Hindu Pushups x 10
That's pretty much how it's been going and what I've been doing... With all the handstand pushups and get-ups i'll bet my press will really increase when I get back to it. We shall see.
Doing lots of streching, thumping, rubbing, trigger point therapy, extensor strengthening... Workout wise, lots of get-ups, swings, hand stand pushups on blocks and pistols. Again, I see/feel some progress. It's a little at time, but it's progress. I'm going to try another 2 weeks of this and evaluate as I go...
Monday:
TGU w/ 16kg for 10 minutes: 20 per side
Swings w/ 16 kg; 15 sec on, 15 sec off
10 reps by 30 sets = 300 reps
Hindu Pushups 10 reps x 3 sets
Body totally tapped/tired/fried. Don't know why, but this zapped me. Long days at the fire station???
Tuesday:
A1-Front Squats w/ 24kg
6 x 4 sets = 24 reps
A2-Handstand Pushups on blocks
5 x 4 sets = 20
A3-Halos w/ 16kg
5/5 x 4 sets
B1-Windmills w/ 16kg
5/5 x 4 sets
B2-Resilient French Press w/ 16kg
5 x 4 sets
Today:
TGU w/ 24kg for 10 minutes: 15 per side
Double Swings w/ 2(16kg)
10 x 20 sets = 200 reps
Hindu Pushups x 10
That's pretty much how it's been going and what I've been doing... With all the handstand pushups and get-ups i'll bet my press will really increase when I get back to it. We shall see.
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