So, I haven't posted in a while and I have no good excuse other than I have been really busy. Well, busy for me... Anyway, I know I will not win Blogger of the Year.
If anyone reads this blog, I apologize for my absence and writing neglect.
I've still been training and things are going okay. I've had some familiar glute and groin pains come back that I had a year ago. I can't be 100% positive, but I think it is related to doing S-phase eye drills. That, or old memories from the past created old pains from the past. I think both are plausible...
Anyway, still trying to progress with my training. And it has been looking like this:
11/19/08
Presses w/ 40kg: 1/1, 2/2, 2/2, 1/1, 2/2, 3/3!, 1/1, 2/2, 1/1
Pull-ups w/ 24kg: 3, 4, 5, 3, 4, 5, 3, 4, 5
Goblet squats w/ 40kg: 3, 3, 3, 3, 3, 3, 3, 3, 3
11/20/08
Lots of I-phase drills throughout the day w/ eyes left!
11/21/08
Snatches w/ 24kg: 10/10 x 10 = 200
LCCJ w/ 2*16kg: 15 x 5 --> Jerks x 20
11/22/08
I-phase in am, R-phase in pm. Both w/ eyes left. Practiced S-phase drills.
11/23/08
TGU w/ 24kg: 4/4 --> w/ 32kg: 3/3, 4/4, 4/4
Bent Press w/ 40kg: 3/3, 4/4, 3/3, 4/4
Romanian DL w/ 40kg: 5, 5, 5, 5
Good Mornings w/ 24kg on back: 3, 3, 3
So, training is going okay. I plan to taper it back after Thanksgiving. I've got S-phase the week after! Good times to come....
Sunday, November 23, 2008
Wednesday, November 5, 2008
OMG, PR for Me
Well, my light week ended and I was back at it this week. (my week's are not necessarily the same as everyone elses...) Anyway, I hit a first time PR a few days ago, and another today; sorta.
10/30/08
Snatches w/ 24kg: 20/20/15/15/15/15/10/10 = 120 without ever putting the bell down or stopping! And, they felt solid. However, when I did put the bell down, i could feel it...
LCCJ w/ 2*16kg: 15 x 4 --> C&J x 15
I was whooped.
10/31/08
Z-day
11/1/08
TGU w/ 24kg: 3/3 --> w/ 32kg: 3/3, 3/3, 3/3
Bent Press w/ 40kg: 2/2 x 5
Pistols w/ 16kg: 2/2 x 5
DL w/ 165lbs: 5 x 4
11/2/08
R-phase w/ S-phase prep
11/3/08
VO2 max w/ 16kg: 30 sets of 8
LCCJ w/ 2*24kg: 10 x 5
11/4/08
R-phase w/ S-phase prep
11/5/08
C&P w/ 40kg: 1/1, 2/2, 1/1 x 3 rounds (never pressed more than 2 times in a session before. Today, i trained with it!)
Pull-ups w/ 24kg: 2, 3, 4 x 3 rounds
Windmills w/ 32kg: 5/5, 5/5, 5/5
DL w/ 170lbs: 5 x 4
Thats it. Training well and feeling good!
10/30/08
Snatches w/ 24kg: 20/20/15/15/15/15/10/10 = 120 without ever putting the bell down or stopping! And, they felt solid. However, when I did put the bell down, i could feel it...
LCCJ w/ 2*16kg: 15 x 4 --> C&J x 15
I was whooped.
10/31/08
Z-day
11/1/08
TGU w/ 24kg: 3/3 --> w/ 32kg: 3/3, 3/3, 3/3
Bent Press w/ 40kg: 2/2 x 5
Pistols w/ 16kg: 2/2 x 5
DL w/ 165lbs: 5 x 4
11/2/08
R-phase w/ S-phase prep
11/3/08
VO2 max w/ 16kg: 30 sets of 8
LCCJ w/ 2*24kg: 10 x 5
11/4/08
R-phase w/ S-phase prep
11/5/08
C&P w/ 40kg: 1/1, 2/2, 1/1 x 3 rounds (never pressed more than 2 times in a session before. Today, i trained with it!)
Pull-ups w/ 24kg: 2, 3, 4 x 3 rounds
Windmills w/ 32kg: 5/5, 5/5, 5/5
DL w/ 170lbs: 5 x 4
Thats it. Training well and feeling good!
Wednesday, October 29, 2008
Taking it Easy
Last week I decided to take a "light" week. Since I've not done that in a while...
Thought It may be wise, it probably was wise. Though, I don't know that I have a clue what a "light" week looks like.
So, here it is...
10/22/08
I phase in the am.
10/23/08
Snatches w/ 24kg: 20/20, 20/20, 20/20
Took 30 sec rest b/w sets and it took about 5 and 1/2 minutes. Not bad for a light week. (I need serious help, i know)
LCCJ w/ 2*16kg: 15 x 5 sets
10/24/08
R-phase in am and pm.
10/25/08
Clean to Squat to Press w/ 2*24kg: 5 x 4 sets
Pull-ups w/ BW: 10 x 4 sets
Dead Lift w/ 160lbs: 5 x 4 sets
10/26/08
R and I phase combined
10/27/08
VO2 Max workout: 15 sec on/15 sec off w/ 16kg: 48 sets of 8
LCCJ w/ 2*24kg: 5 x 11 sets
10/28/08
I-phase in am. R-phase in pm.
10/29/08
A1 - C&P w/ 82.5lbs: 1/1, 2/2, 3/3 x 3 rounds (yes, the "light" week is over...)
A2 - Pull-ups w/ 24kg: 1, 2, 3 x 3 rounds
B1 - Front Squats w/ 2*32kg: 5 x 3 rounds
B2 - Windmills w/ 32kg: 4/4 x 3 rounds
Dead Lifts w/ 165lbs: 5 x 4 sets
That is all. Plan to really hit more S-phase this week as it is coming around the corner.
Thought It may be wise, it probably was wise. Though, I don't know that I have a clue what a "light" week looks like.
So, here it is...
10/22/08
I phase in the am.
10/23/08
Snatches w/ 24kg: 20/20, 20/20, 20/20
Took 30 sec rest b/w sets and it took about 5 and 1/2 minutes. Not bad for a light week. (I need serious help, i know)
LCCJ w/ 2*16kg: 15 x 5 sets
10/24/08
R-phase in am and pm.
10/25/08
Clean to Squat to Press w/ 2*24kg: 5 x 4 sets
Pull-ups w/ BW: 10 x 4 sets
Dead Lift w/ 160lbs: 5 x 4 sets
10/26/08
R and I phase combined
10/27/08
VO2 Max workout: 15 sec on/15 sec off w/ 16kg: 48 sets of 8
LCCJ w/ 2*24kg: 5 x 11 sets
10/28/08
I-phase in am. R-phase in pm.
10/29/08
A1 - C&P w/ 82.5lbs: 1/1, 2/2, 3/3 x 3 rounds (yes, the "light" week is over...)
A2 - Pull-ups w/ 24kg: 1, 2, 3 x 3 rounds
B1 - Front Squats w/ 2*32kg: 5 x 3 rounds
B2 - Windmills w/ 32kg: 4/4 x 3 rounds
Dead Lifts w/ 165lbs: 5 x 4 sets
That is all. Plan to really hit more S-phase this week as it is coming around the corner.
Thursday, October 16, 2008
A Big Deal to me...
So, if you read this blog, you'll notice that it's been a while since I have posted. I'm sorry. It's funny how life just happens and time goes by; some things slip away.
I saw a great quote on Z-healths forum from a friend of Lou Mcgovern: "It always amazes me how the ocean can heal itself in one day...It makes me optimistic". I think this is an awesome quote. It makes me feel good. If you stop and think, no matter what, the sun always rises, Spring always follows Winter, every day is a new day; a new beginning. Every day is a gift. That makes me optimistic too.
As far as training goes, well, I've been saying my prayers and doing my Z. And I've got to report I think I'm doing quite well. Today I snatched the 24kg 100 times in 4 min and 30 seconds without ever putting it down. I've never done that before. The snatches felt solid, and right. It felt great.
I've started taping 2 1/2 lb plates to my 80lb kettlebell for clean and presses. I'm doing pull-ups with a 53lb kettlebell on my feet. I feel like everyday i'm improving and getting just a little stronger. Yes, for now, at this moment training is good; I am good. Today is my new day.
10/14/08
C&P w/ 82.5 lbs: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 53lbs: 1, 2, 3 x 3
Windmills w/ 32kg: 4/4, 4/4, 4/4
Front Squats w/ 2*32kg: 4, 4, 4
Dead Lift w/ 155lbs: 5 x 4
10/15/08
I-phase in am.
Pelvis and foot drills throughout the day.
10/16/08
Snathces w/ 24kg: 20/20/15/15/15/15 = 100 in 4 min, 30 sec
C & J w/ 2*16kg: 10 x 10
That's it. Thanks for stopping by!
I saw a great quote on Z-healths forum from a friend of Lou Mcgovern: "It always amazes me how the ocean can heal itself in one day...It makes me optimistic". I think this is an awesome quote. It makes me feel good. If you stop and think, no matter what, the sun always rises, Spring always follows Winter, every day is a new day; a new beginning. Every day is a gift. That makes me optimistic too.
As far as training goes, well, I've been saying my prayers and doing my Z. And I've got to report I think I'm doing quite well. Today I snatched the 24kg 100 times in 4 min and 30 seconds without ever putting it down. I've never done that before. The snatches felt solid, and right. It felt great.
I've started taping 2 1/2 lb plates to my 80lb kettlebell for clean and presses. I'm doing pull-ups with a 53lb kettlebell on my feet. I feel like everyday i'm improving and getting just a little stronger. Yes, for now, at this moment training is good; I am good. Today is my new day.
10/14/08
C&P w/ 82.5 lbs: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 53lbs: 1, 2, 3 x 3
Windmills w/ 32kg: 4/4, 4/4, 4/4
Front Squats w/ 2*32kg: 4, 4, 4
Dead Lift w/ 155lbs: 5 x 4
10/15/08
I-phase in am.
Pelvis and foot drills throughout the day.
10/16/08
Snathces w/ 24kg: 20/20/15/15/15/15 = 100 in 4 min, 30 sec
C & J w/ 2*16kg: 10 x 10
That's it. Thanks for stopping by!
Thursday, October 2, 2008
@ the beach!
On vacation at the beach with the family today. I took my kbells with me. No surprise there...
9/27/08
I-phase in am.
9/28/08
Tried Vo2 Max snatch workout today:
15 sec on/15 sec off w/ 16kg: 30 sets = 1st 10 sets at 7reps, then 20 sets at 8 reps
Then LCCJ w/ 2*24kg: 5, 5, 5, 5
Pole Pull w/ 2" rope: 200ft x 5 sets
Pushups: 10 x 4 sets
9/29/08
R-phase in am.
9/30/08
C&P w/ 36kg: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 16kg: 4, 4, 4 x 3 rounds
Squats w/ 2*24kg: 5, 5, 5
Bent Press w/ 32kg: 2/2, 2/2, 2/2
DL w/ 150lbs: 5 x 4 sets
10/1/08
I-phase in am. R-phase in pm.
10/2/08 at the Beach
Snatch w/ 24kg: 20/20/10/10/10/10 = 80 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10 x 5
Dead hang snatch w/ 2*16kg: 5 x 4
Feeling good today!
9/27/08
I-phase in am.
9/28/08
Tried Vo2 Max snatch workout today:
15 sec on/15 sec off w/ 16kg: 30 sets = 1st 10 sets at 7reps, then 20 sets at 8 reps
Then LCCJ w/ 2*24kg: 5, 5, 5, 5
Pole Pull w/ 2" rope: 200ft x 5 sets
Pushups: 10 x 4 sets
9/29/08
R-phase in am.
9/30/08
C&P w/ 36kg: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 16kg: 4, 4, 4 x 3 rounds
Squats w/ 2*24kg: 5, 5, 5
Bent Press w/ 32kg: 2/2, 2/2, 2/2
DL w/ 150lbs: 5 x 4 sets
10/1/08
I-phase in am. R-phase in pm.
10/2/08 at the Beach
Snatch w/ 24kg: 20/20/10/10/10/10 = 80 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10 x 5
Dead hang snatch w/ 2*16kg: 5 x 4
Feeling good today!
Sunday, September 28, 2008
Summer Has Left the Building!
After a long, hot summer, I think Fall is finally here. And it is great! The air even smells like "football". I love this time of year.
Incase anyone is interested in the Battling Ropes news snippet we did, here it is:
http://www.myfoxwghp.com/myfox/pages/Home/Detail;jsessionid=8D8D2132FBA66B3F609B7A32C317A6A2?contentId=7505010&version=1&locale=EN-US&layoutCode=VSTY&pageId=1.1.1&sflg=1
The web address is longer than the clip...
Trained quite a few new victums this week with the kettlebell. Good times, Good times. I love Kbells.
Training still seems to be going pretty good.
9/21/08
Snatches w/ 24kg: 30/30 in about 2 min and 40 sec.
Double swings w/ 2*16kg: 10 x 6
LCCJ w/ 2*16kg: 10 x 4
Pole Pulls: 200 ft x 5
Pushups w/ ft up: 10 x 5
9/22/08
I-phase in am
R-phase drills throughout day
9/23/08
A1 - C&P w/ 36kg: 1/1, 2/2, 3/3 x 3 !
A2 - Pull-ups w/ 16kg on foot: 3, 4, 4 x 3 rounds.
B2- Front Squat w/ 2*24kg: 5, 5, 5
B3 - Bent Press w/ 24kg: 4/4 , 4/4, 4/4
Dead Lift w/ 145lb: 5 x 4
9/24/08
R-phase in am
NWU2 in pm
9/25/08
Snatches w/ 24kg: 15/15/15/15/5/5 in about 3 minutes = 70 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10, 10, 10
Dead Snatch w/ 2*16kg: 5, 5, 5
Dead Lift w/ 145lb: 5, 5
9/26/08
TGU w/ 24kg: 3/3, 3/3 --> 2/ 32kg: 2/2, 2/2, 2/2
Pistols w/ 16kg: 3/3, 3/3, 3/3
Winmills w/ 75lb: 4/4, 3/3, 3/3
Chin-ups w/ BW: 9, 9, 9
Dead Lift w/ 145lb: 5, 5, 5, 5 Still practicing technique....
That's what's been going on...
Incase anyone is interested in the Battling Ropes news snippet we did, here it is:
http://www.myfoxwghp.com/myfox/pages/Home/Detail;jsessionid=8D8D2132FBA66B3F609B7A32C317A6A2?contentId=7505010&version=1&locale=EN-US&layoutCode=VSTY&pageId=1.1.1&sflg=1
The web address is longer than the clip...
Trained quite a few new victums this week with the kettlebell. Good times, Good times. I love Kbells.
Training still seems to be going pretty good.
9/21/08
Snatches w/ 24kg: 30/30 in about 2 min and 40 sec.
Double swings w/ 2*16kg: 10 x 6
LCCJ w/ 2*16kg: 10 x 4
Pole Pulls: 200 ft x 5
Pushups w/ ft up: 10 x 5
9/22/08
I-phase in am
R-phase drills throughout day
9/23/08
A1 - C&P w/ 36kg: 1/1, 2/2, 3/3 x 3 !
A2 - Pull-ups w/ 16kg on foot: 3, 4, 4 x 3 rounds.
B2- Front Squat w/ 2*24kg: 5, 5, 5
B3 - Bent Press w/ 24kg: 4/4 , 4/4, 4/4
Dead Lift w/ 145lb: 5 x 4
9/24/08
R-phase in am
NWU2 in pm
9/25/08
Snatches w/ 24kg: 15/15/15/15/5/5 in about 3 minutes = 70 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10, 10, 10
Dead Snatch w/ 2*16kg: 5, 5, 5
Dead Lift w/ 145lb: 5, 5
9/26/08
TGU w/ 24kg: 3/3, 3/3 --> 2/ 32kg: 2/2, 2/2, 2/2
Pistols w/ 16kg: 3/3, 3/3, 3/3
Winmills w/ 75lb: 4/4, 3/3, 3/3
Chin-ups w/ BW: 9, 9, 9
Dead Lift w/ 145lb: 5, 5, 5, 5 Still practicing technique....
That's what's been going on...
Saturday, September 20, 2008
Sometimes working is a drag
Especially when I have to work on a Saturday and both my little boys have football and soccer games. Fire fighting can be a great job, but sometimes it's not. I would rather be with my family...
Anyway, this has been an okay week. I got to do a TV segment with John Brookfield on the Battling Ropes system. (first time for anything like this; I tried to "be natural" and ignore the camera! ) I got my first article published on Dragon Door's website! I thought that was cool. It can't hurt, right? Also, I got a new chain saw and got to cut up a bunch of trees in the back yard. For some reason, I kinda enjoyed that. And finally and best of all, my mom in law's tumor markers have come down according to her last test results. That's a good thing.
Here's a look at training:
9/14/08
NWU
double snatches w/ 2*16kg: 10 x 5
double swings w/ 2*16kg: 10 x 5
Long Cycle C&J w/ 2*16kg: 10 x 3
Pole Pulls w/ 2" rope: 100 ft x 5
Pushups w/ ft up: 10 x 5
9/15/08
I phase in am; R-phase in pm at super speed
9/16/08
A1 - C&P w/ 36kg: 1/1, 2/2, 2/2 x 3 rounds
A2 - Pull ups w/ xtra 16kg: 3, 3, 4 x 3 rounds
Dead lift w/ 145 lbs: 5, 5, 5, 5 going to ease my way back in to DLs...
Roll outs on wheel: 5, 5, 5, 5
9/17/08
Snatches w/ 24kg: 25/25 in 2 min and 15 sec
Swings w/ 16kg @ 15sec on/15sec off: 9 x 20
Pole Pull w/ 2" rope: 200 ft x 5
Pushups w/ ft up: 10 x 5
9/18/08I phase in am; R-phase in pm
9/19/08TGU w/ 24kg: 3/3, 3/3 --> w/ 32kg: 2/2, 2/2
Windmill w/ 32kg: 4/4, 4/4, 4/4
Pull-ups w/ BW: 8, 8, 8
Squat to press w/ 2*24kg: 3, 3, 3
Dead lift w/ 145lbs: 5 x 4 practicing form and rhythm...
9/20/08
I phase this morning. Some S phase prep work.
That is all for now.
Anyway, this has been an okay week. I got to do a TV segment with John Brookfield on the Battling Ropes system. (first time for anything like this; I tried to "be natural" and ignore the camera! ) I got my first article published on Dragon Door's website! I thought that was cool. It can't hurt, right? Also, I got a new chain saw and got to cut up a bunch of trees in the back yard. For some reason, I kinda enjoyed that. And finally and best of all, my mom in law's tumor markers have come down according to her last test results. That's a good thing.
Here's a look at training:
9/14/08
NWU
double snatches w/ 2*16kg: 10 x 5
double swings w/ 2*16kg: 10 x 5
Long Cycle C&J w/ 2*16kg: 10 x 3
Pole Pulls w/ 2" rope: 100 ft x 5
Pushups w/ ft up: 10 x 5
9/15/08
I phase in am; R-phase in pm at super speed
9/16/08
A1 - C&P w/ 36kg: 1/1, 2/2, 2/2 x 3 rounds
A2 - Pull ups w/ xtra 16kg: 3, 3, 4 x 3 rounds
Dead lift w/ 145 lbs: 5, 5, 5, 5 going to ease my way back in to DLs...
Roll outs on wheel: 5, 5, 5, 5
9/17/08
Snatches w/ 24kg: 25/25 in 2 min and 15 sec
Swings w/ 16kg @ 15sec on/15sec off: 9 x 20
Pole Pull w/ 2" rope: 200 ft x 5
Pushups w/ ft up: 10 x 5
9/18/08I phase in am; R-phase in pm
9/19/08TGU w/ 24kg: 3/3, 3/3 --> w/ 32kg: 2/2, 2/2
Windmill w/ 32kg: 4/4, 4/4, 4/4
Pull-ups w/ BW: 8, 8, 8
Squat to press w/ 2*24kg: 3, 3, 3
Dead lift w/ 145lbs: 5 x 4 practicing form and rhythm...
9/20/08
I phase this morning. Some S phase prep work.
That is all for now.
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