Tuesday, 26 August 2014
60 min.
[An interesting workout. Once again, training my grip as a power exercise makes all the difference. I had a sloppy palm set-up on sets 2 and 3 for the CoC #2. Over all, it's progress from last time, even in the kb swings!]
warm-up:
- kettlebell twists, shakes, catches
- space mace: 30 sec./30 sec. x 2
- ghetto gripper : 8 closes L, 10 closes R
- CoC #1.5 : 6 closes
- stretching
CoC #2 :
1 close L, 1 close R, rest
1 rep L, 1 close R, rest
1 rep L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
CoC #1.5 : 10 closes L, 8 closes R
CoC #1.5 : 8 closes L, 6 closes R
COC #2 : 1 close L / CoC #1.5 : 4 closes R
15+35 lb. KB swing: 30 L, rest 30 sec., 30 R, rest 30 sec. x 5
Showing posts with label Kettlebells. Show all posts
Showing posts with label Kettlebells. Show all posts
Tuesday, August 26, 2014
Tuesday, August 19, 2014
Grip training + kettlebell
Tuesday, 19 August 2014
space mace: 30 sec./30 sec. L/R x 2
ghetto gripper: 8 closes
CoC #1.5 : 6 closes
CoC #2 : 1 close L/R
CoC #2 : 1 close L/R
CoC #2 : 1 rep L, 1 close R
CoC #1.5 : 10 closes L, 8 closes R
CoC #1.5 : 8 closes L, 6 closes R
[Then I gave the kids a shower...]
15+35 lb. KB swing: 20/20, rest 30 sec. x 6
I reminded myself that heavy grip closing has to be trained like powerlifting. So I kept the volume low, and rested about 2 minutes between each effort with the #2. Almost three closes with my left hand. This is progress.
I think I'll train boxing tomorrow.
Oh, and I'm currently addicted to watching the old HBO show, Oz.
Stay tuned. And try not to go to prison.
space mace: 30 sec./30 sec. L/R x 2
ghetto gripper: 8 closes
CoC #1.5 : 6 closes
CoC #2 : 1 close L/R
CoC #2 : 1 close L/R
CoC #2 : 1 rep L, 1 close R
CoC #1.5 : 10 closes L, 8 closes R
CoC #1.5 : 8 closes L, 6 closes R
[Then I gave the kids a shower...]
15+35 lb. KB swing: 20/20, rest 30 sec. x 6
+ + +
I reminded myself that heavy grip closing has to be trained like powerlifting. So I kept the volume low, and rested about 2 minutes between each effort with the #2. Almost three closes with my left hand. This is progress.
I think I'll train boxing tomorrow.
Oh, and I'm currently addicted to watching the old HBO show, Oz.
Stay tuned. And try not to go to prison.
Tuesday, August 12, 2014
21 Day Kettlebell Blast ... sort of...
[Skipped in order to do a gymnastic workout, as described in this recent plan.]
Mid-air horizontal rows: 5, 5, 5, 10
Mid-air decline pushups: 5, 6, 7, 10
Eagle-loop pullups: 5, 5, 5, 6
Ring dips: 5, 5, 5, 5
Arm-assisted pistol squat: 5, 5, 5, 5
L-sit: 5 sec., 6 sec., 6 sec., 10 sec.
Day 21
[The workout I just did can stand in for the 21st day.]
15+35 lb KB swing: 30/30
space mace: 30 sec./30 sec. x 2
ghetto gripper: 10 closes L/R
CoC #1.5 : 10 closes L/R
CoC #2: 1 rep L, 1 close R
CoC #2 : 1 rep L, 1 close R
CoC #1.5 : 8 closes L/R
CoC #1.5 : 6 closes, L/R, 2 closes L
15+35 lb KB swing: 30/30 X 5
Saturday, August 9, 2014
21 Day Kettlebell Blast - Day 19 + boxing
Day 19
[At this point I'm not really following the program as given in the book. For me, it's enough that I'm doing KB swings in almost every workout.]
warm-up:
35+35 lb KB swing - 10 L, 10 R
-------
15+35 lb KB swing: 20 L, 20 R
rest 30 sec.
double-end bag: 1 min.
rest 30 sec.
heavy bag: 1 min.
rest 30 sec.
jump rope: 150 skips
X3
[At this point I'm not really following the program as given in the book. For me, it's enough that I'm doing KB swings in almost every workout.]
warm-up:
35+35 lb KB swing - 10 L, 10 R
-------
15+35 lb KB swing: 20 L, 20 R
rest 30 sec.
double-end bag: 1 min.
rest 30 sec.
heavy bag: 1 min.
rest 30 sec.
jump rope: 150 skips
X3
Thursday, August 7, 2014
21 Day Kettlebell Blast - Day 17
Day 17
I worked on the mower, cut the grass, and then...
grip training -
space mace: 30/30 sec., 30/30 sec.
ghetto gripper: 10 slow closes
CoC #1.5 - 6 closes L, 6 closes R
CoC #2 - 1 close L, 1 close R
CoC #2 - 1 close (?) L, 1 close R;
CoC #2 - 1 rep L, 1 close R; 1 rep L
CoC #1.5 - 8 closes L, 8 closes R, 2 closes L
15+35 lb KB swings - [50 lb is starting to feel light!]
30 sec. L
rest 30 sec.
30 sec. R
rest 30 sec.
X 5
5 min. walking
wrap-up:
20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups
space mace - 30/30 sec., 30/30 sec.
I worked on the mower, cut the grass, and then...
grip training -
space mace: 30/30 sec., 30/30 sec.
ghetto gripper: 10 slow closes
CoC #1.5 - 6 closes L, 6 closes R
CoC #2 - 1 close L, 1 close R
CoC #2 - 1 close (?) L, 1 close R;
CoC #2 - 1 rep L, 1 close R; 1 rep L
CoC #1.5 - 8 closes L, 8 closes R, 2 closes L
15+35 lb KB swings - [50 lb is starting to feel light!]
30 sec. L
rest 30 sec.
30 sec. R
rest 30 sec.
X 5
5 min. walking
wrap-up:
20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups
space mace - 30/30 sec., 30/30 sec.
Tuesday, August 5, 2014
21 Day Kettlebell Blast
Day 15
[Still saddled by a stifling inertia. I almost did not workout, but later in the evening I just started doing some grip training for the hell of it.]
space mace: 30 sec./30 sec., 30 sec./30 sec.
ghetto gripper: 10/10
35 lb KB swing: 30/30, 30/30
CoC #1.5 - 6 closes
CoC #2 - 1 rep L, 1 close R, 1 rep L, 1 rep R
CoC #1.5 - 10 closes L, 10 closes R
35 lb KB swing: 30/30, 30/30
[Still saddled by a stifling inertia. I almost did not workout, but later in the evening I just started doing some grip training for the hell of it.]
space mace: 30 sec./30 sec., 30 sec./30 sec.
ghetto gripper: 10/10
35 lb KB swing: 30/30, 30/30
CoC #1.5 - 6 closes
CoC #2 - 1 rep L, 1 close R, 1 rep L, 1 rep R
CoC #1.5 - 10 closes L, 10 closes R
35 lb KB swing: 30/30, 30/30
Monday, August 4, 2014
21 Day Kettlebell Blast
Day 14
warm-up: 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups [Despite the rather stifling humidity and my recurrent alcoholism, I had a blast. I did the sling pushups on my new Elite Wood Gym Rings!]
sledge-tire:
sagittal: 10/10
frontal: 10/10
lateral: 5/5, 5/5, 5/5
15+35 lb KB swings:
left hand x 20
right hand x 20
---------
X 3
wrap-up: L-sit 5 sec. x 5
warm-up: 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups [Despite the rather stifling humidity and my recurrent alcoholism, I had a blast. I did the sling pushups on my new Elite Wood Gym Rings!]
sledge-tire:
sagittal: 10/10
frontal: 10/10
lateral: 5/5, 5/5, 5/5
15+35 lb KB swings:
left hand x 20
right hand x 20
---------
X 3
wrap-up: L-sit 5 sec. x 5
Saturday, August 2, 2014
21 Day Kettlebell Blast(ish)
Day 13
[I almost did not work out. My new job has been tremendously exhausting, even though it hasn't even entailed full-time hours. It's just so cognitively demanding, and requires a rather long commute. But I did work out. I don't know why, but it's been so hard to find my motivation again lately. I think more boxing, sledge-tire drills, and sleep will help.]
tornado twisters: 50/50, 30/30
lasso twists: 15/15 @ 15 lb.
KB swing: 20/20, 20/20
jump rope: 200 skips
tire-sledge: 30 total hits
tornado twisters: 50/50, 30/30
lasso twists: 15/15 @ 15 lb.
KB swing: 20/20, 20/20
jump rope: 200 skips
tire-sledge: 50 total hits
[I almost did not work out. My new job has been tremendously exhausting, even though it hasn't even entailed full-time hours. It's just so cognitively demanding, and requires a rather long commute. But I did work out. I don't know why, but it's been so hard to find my motivation again lately. I think more boxing, sledge-tire drills, and sleep will help.]
tornado twisters: 50/50, 30/30
lasso twists: 15/15 @ 15 lb.
KB swing: 20/20, 20/20
jump rope: 200 skips
tire-sledge: 30 total hits
tornado twisters: 50/50, 30/30
lasso twists: 15/15 @ 15 lb.
KB swing: 20/20, 20/20
jump rope: 200 skips
tire-sledge: 50 total hits
--------------
20-25 minutes
Friday, August 1, 2014
21 Day Kettlebell Blast
Day 10
Exhausted, and, despite my two-year-old's cajoling to "'cise!", I took the evening off.
Day 11
warm-up: double-end bag 10 min.
35+15 lb KB swing: right hand x 20
rest 30 sec.
35+15 KB swing: left hand x 20
rest 30 sec.
sling pushups x 10
rest 30 sec.
X 4
wrap-up: brisk walk 5 min.
Day 12
warm-up: 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups
35+15 lb KB swing: right hand x 10
rest 10 sec.
35+15 lb KB swing: left hand x 10
rest 10 sec.
45 lb KB swing: two hands x 10
rest 10 sec.
10 sling pushups
rest 10 sec.
X 4
wrap-up:
jump rope 60 sec.
jackups: 60 sec.
brisk walking: 5 min.
Exhausted, and, despite my two-year-old's cajoling to "'cise!", I took the evening off.
Day 11
warm-up: double-end bag 10 min.
35+15 lb KB swing: right hand x 20
rest 30 sec.
35+15 KB swing: left hand x 20
rest 30 sec.
sling pushups x 10
rest 30 sec.
X 4
wrap-up: brisk walk 5 min.
Day 12
warm-up: 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups
35+15 lb KB swing: right hand x 10
rest 10 sec.
35+15 lb KB swing: left hand x 10
rest 10 sec.
45 lb KB swing: two hands x 10
rest 10 sec.
10 sling pushups
rest 10 sec.
X 4
wrap-up:
jump rope 60 sec.
jackups: 60 sec.
brisk walking: 5 min.
Wednesday, July 30, 2014
21 Day Kettlebell Blast
I still haven't begun my new weekly gym routine, but I'll get there.
Day 8
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
15+35 lb KB swing: left hand 30 sec.
rest 10 sec.
15+35 lb KB swing: right hand 30 sec.
rest 10 sec.
X 8
wrap-up: brisk walk 5 min.
Day 9
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
15+35 lb KB swing 20 sec.
rest 10 sec.
plank 20 sec.
rest 10 sec.
X 4
wrap-up:
jackups 1 min.
brisk walk 3 min.
[Jackups are something I tried on the spot. Do a box jump (onto a big tire, as I did), hop down and down a jumping jack. Repeat.]
Day 8
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
15+35 lb KB swing: left hand 30 sec.
rest 10 sec.
15+35 lb KB swing: right hand 30 sec.
rest 10 sec.
X 8
wrap-up: brisk walk 5 min.
Day 9
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
15+35 lb KB swing 20 sec.
rest 10 sec.
plank 20 sec.
rest 10 sec.
X 4
wrap-up:
jackups 1 min.
brisk walk 3 min.
[Jackups are something I tried on the spot. Do a box jump (onto a big tire, as I did), hop down and down a jumping jack. Repeat.]
Sunday, July 27, 2014
Brainstorming... Bodyweight... Barbells... Boxing...
Having been out of the gym for close to two months, I feel totally disoriented. So, the goals I need to keep in focus are:
1) My title banner goals still stand: CoC #3 for reps, DL 485#, SQ 405#, BP 315#
2) I do want to get back to more bodyweight mastery: handstand pushups, hand balancing for time, ring dips, L-sits/L-dips, pistol squats, one-arm pullups, planche, etc.
3) I love frequent HIIT (esp. jump rope, plyometrics, kettlebells, tires, hammers, med balls, etc.), boxing, biking, and rowing.
So... I think I will finally just cave in and do Wendler's 5/3/1 program, with bodyweight assistance exercises (as per this article by Ryan Hurst).
On "off" days I will train grip + boxing drills (double-end, speed, jump rope) or grip + KB / biking / tire jumps and hammers.
So... hypothetically...
Monday - BP 5/3/1
Tuesday - grip + _____
Wednesday - SQ 5/3/1
Thursday - grip + _____
Friday - DL 5/3/1
Saturday - MP 5/3/1
Sunday - off
I'm going to need to start this sooner than later, or I'll just keep sitting on the fence and idling like I have been for the past several weeks. I still want to finish the 21-day KB program I've started, so I guess it will just have to be extra work on top of 5/3/1 until it's done.
Having taken some time away from the gym--and away from any formal program, for that matter--I can tell that, over time, I will gravitate back towards bodyweight training, dinosaur strong man style drills, and HIIT/metcon drills. Being a gym rat is just not in my nature. God, depression sucks.
1) My title banner goals still stand: CoC #3 for reps, DL 485#, SQ 405#, BP 315#
2) I do want to get back to more bodyweight mastery: handstand pushups, hand balancing for time, ring dips, L-sits/L-dips, pistol squats, one-arm pullups, planche, etc.
3) I love frequent HIIT (esp. jump rope, plyometrics, kettlebells, tires, hammers, med balls, etc.), boxing, biking, and rowing.
So... I think I will finally just cave in and do Wendler's 5/3/1 program, with bodyweight assistance exercises (as per this article by Ryan Hurst).
On "off" days I will train grip + boxing drills (double-end, speed, jump rope) or grip + KB / biking / tire jumps and hammers.
So... hypothetically...
Monday - BP 5/3/1
Tuesday - grip + _____
Wednesday - SQ 5/3/1
Thursday - grip + _____
Friday - DL 5/3/1
Saturday - MP 5/3/1
Sunday - off
I'm going to need to start this sooner than later, or I'll just keep sitting on the fence and idling like I have been for the past several weeks. I still want to finish the 21-day KB program I've started, so I guess it will just have to be extra work on top of 5/3/1 until it's done.
Having taken some time away from the gym--and away from any formal program, for that matter--I can tell that, over time, I will gravitate back towards bodyweight training, dinosaur strong man style drills, and HIIT/metcon drills. Being a gym rat is just not in my nature. God, depression sucks.
21 Day Kettlebell Blast
Days 1-4 here.
Day 5
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
35+15# KB swing: left hand 30 sec., rest 10 sec.
35+15# KB swing: right hand 30 sec., rest 10 sec.
X 5
wrap-up: tornado swirls 90 sec., battling ropes 90 sec.
[I forgot to do a minute of pushups after the swings, but earlier I had done some big tire flips and a little sledge hammering with some buddies, so... yeah. When I was showing a friend my Captains of Crush grippers, I was also pleased to see that I haven't completely lost my grip strength. Just gotta clear this mental fog, get clear about my goals, and get back on the iron horse.]
Day 6
warm-up: 20 lunges, 12 Perfect Pushups, 18 lunges, 11 Perfect Pushups, 16 lunges, 10 Perfect Pushups
40# KB swing: two-hands 30 sec., rest 30 sec.
Perfect Pushups: 30 sec., rest 30 sec.
X 5
wrap-up: slalom hops 60 sec., high knees 60 sec., ankle slappers 60 sec.
Day 7
I took Sunday off.
Day 5
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
35+15# KB swing: left hand 30 sec., rest 10 sec.
35+15# KB swing: right hand 30 sec., rest 10 sec.
X 5
wrap-up: tornado swirls 90 sec., battling ropes 90 sec.
[I forgot to do a minute of pushups after the swings, but earlier I had done some big tire flips and a little sledge hammering with some buddies, so... yeah. When I was showing a friend my Captains of Crush grippers, I was also pleased to see that I haven't completely lost my grip strength. Just gotta clear this mental fog, get clear about my goals, and get back on the iron horse.]
Day 6
warm-up: 20 lunges, 12 Perfect Pushups, 18 lunges, 11 Perfect Pushups, 16 lunges, 10 Perfect Pushups
40# KB swing: two-hands 30 sec., rest 30 sec.
Perfect Pushups: 30 sec., rest 30 sec.
X 5
wrap-up: slalom hops 60 sec., high knees 60 sec., ankle slappers 60 sec.
Day 7
I took Sunday off.
Thursday, July 24, 2014
21 Day Kettlebell Blast
I've been away for a while, but I'm back. Long story made short, after hitting new PR's on all my major lifts back in May, I hit some road bumps in June and July, and decided to get back on track with a book I'd bought a while ago.
I may follow it up with a more intense kettlebell program, but for now I'm juggling how to program bike riding, boxing, grip training, suspension training, plyometric HIIT (tire, sledge, med ball, jumps, mace, etc.) training, and weightlifting. Bleh.
In any case, here's my reboot progress so far:
Day 1
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups
35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 5
wrap-up: jump rope, high knees, etc. 3 min.
Day 2
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups
35+15# KB swing: left hand 30 sec., rest 10 sec.
35+15# KB swing: right hand 30 sec., rest 10 sec.
X 4
wrap-up: walking, 15 min.
I may follow it up with a more intense kettlebell program, but for now I'm juggling how to program bike riding, boxing, grip training, suspension training, plyometric HIIT (tire, sledge, med ball, jumps, mace, etc.) training, and weightlifting. Bleh.
In any case, here's my reboot progress so far:
Day 1
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups
35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 5
wrap-up: jump rope, high knees, etc. 3 min.
Day 2
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups
35+15# KB swing: left hand 30 sec., rest 10 sec.
35+15# KB swing: right hand 30 sec., rest 10 sec.
X 4
wrap-up: walking, 15 min.
Day 3
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 3
wrap-up: jump rope, high knees, etc. 3 min.
35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 3
wrap-up: jump rope, high knees, etc. 3 min.
Day 4
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups
35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 8
wrap-up: jump rope, high knees, etc. 3 min.
35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 8
wrap-up: jump rope, high knees, etc. 3 min.
Thursday, April 24, 2014
Fitness update...
Thursday, 24 April 2014
Space mace - 2 min.
Mace - 5-6 min.
kb swings -
20/20 x 6 single-hand
100/10/10 double-hand/single-hand
db snatch -
5/5 x 3 @ 35 lbs.
kb swing -
120 double-hand/single-hand
My traps felt nice and toasty afterwards. A little DOMS from the Shurg Rush. Nice.
Also, the kb swings fried my grip. Also nice.
Tomorrow:
Even Keel 1B
DL: 5,3,2,1 @
pullover-press: 10, 10, 10 @
FSQ: 5x5 @
Pendlay row: 5x5 @
bb guillotine: 12, 9, 6 @
spider curl: 12, 9, 6 @
Space mace - 2 min.
Mace - 5-6 min.
kb swings -
20/20 x 6 single-hand
100/10/10 double-hand/single-hand
db snatch -
5/5 x 3 @ 35 lbs.
kb swing -
120 double-hand/single-hand
My traps felt nice and toasty afterwards. A little DOMS from the Shurg Rush. Nice.
Also, the kb swings fried my grip. Also nice.
Tomorrow:
Even Keel 1B
DL: 5,3,2,1 @
pullover-press: 10, 10, 10 @
FSQ: 5x5 @
Pendlay row: 5x5 @
bb guillotine: 12, 9, 6 @
spider curl: 12, 9, 6 @
Friday, April 4, 2014
AYCE notes... HI-TECH EDITION!
Friday, 4 April 2014
44 min., 225 lbs.
Warm-up (9 min.) - shaking, stretching, OHS
FSQ: 4, 3, 2, 2, 2, 2 @ 225, 235, 245, 255, 265, 275 lbs.
CL: 4, 3, 2, 2, 2, 2, 2 @ 135, 145, 155, 165, 175, 185 lbs.
Abs (3 min.) - V-sits, Lateral crunches, hip crunches, bird dog
"How you feel is a lie."
I experienced this maxim today.
Today was the end of the third school quarter, so my stress levels were mildly higher than normal (I hate entering and verifying grades). Plus, it's tax season. I got home and felt pretty winded. Thought about taking a nap, but my wife's enthusiasm about some kb and core exercises I showed her, plus a little coffee, plus, really, the unblinking awareness that "I'm going to the gym," all gave me a second wind.
Or did it?
Even as I arrived at the gym, I felt a bit run down.
Meh.
"Gotta get it done."
Despite some aches and pains and the usual inertia, I ended up PR'ing on my FSQ, and felt satisfied for the first time that I'm doing the CL with basically correct form.
In other words, how I felt was a lie.
I'll be taking the weekend fairly easy; it's supposed to rain all weekend, so I might even get some reading done. Honestly, though, I feel a kb session in me, for Saturday, just to blow off some steam and grease the groove. "Healthy addiction," anyone?
Despite all this, I admit I felt a bit lost last night, pondering if I'm really grasping and following Perryman's ideas. I kept (and keep) wondering how to program AYCE better. I really like my... how should I say? Progress? No, it's more like putting on a nicely "broken in" pairs of shoes. I feel comfortable keeping up these daily sessions, don't feel dangerously run down, not at all--in fact, I feel very springy and vibrant. Yet, I still feel like I'm doing it wrong. My instincts have always been to do circuits of 3-4 sets of 8-12 reps, but I know that if I don't keep a tight rein on my accessory exercises after DLing and (F)Sqing, I'll run myself into the ground. At the very least, as Perryman does warn, I need some time to get accustomed to such an increase in frequency; I need time to get, to recall my favorite expression in Perryman's book, "fatigue-hardened".
So, as I was trying to get the big picture of my goals, and not simply turn "Squat Every Day" into a random fetish (which Perryman would completely reject, of course), I tried seeing my year cut up into three phases:
power (low volume, high frequency - "AYCE" from, say, January to April);
bodybuilding (high volume, lower frequency - "Even Keel" from April to August);
and calisthenic/bodyweight/boxing/kettlebell conditioning (high intensity, high frequency - "Met-Con" from August to December)
Obviously, I'm off-track with this idea, as I have been doing bulking, Even Keel, and now AYCE, since January--and summer is looming. "They say that" summer is the time to cut and winter is the time to bulk, so.... Either way, for now, my primary goal is to hit a FSQ of 285 x 4, at which point I'll bring back back SQ (heheh).
Last night I also realized that the DL is too important a lift to marginalize. Be bold! Don't hide behind "overtraining" in order to gild your cravings for the cool shade of mediocrity. Thus, as I continue to explore AYCE, here's the forecast: squatty with a burst of deadlift.
Monday: DL, DBP, abs
Tuesday: HSQ, Guillotine
Wednesday: FSQ, PU, abs
Thursday: FSQ, Dips/MP
Friday: FSQ, CL, abs
weekend: rest, foam roll, stretch, kb, etc.
When I step back and look at my progress over the past 4 years, I realize I'm more interested in strength and power than in "getting ripped" or "looking huge." My goals are more like a powerlifter's than a bodybuilder's, so I need to filter the noise through those standards:
SQ of 405 lbs
DL of 485 lbs
BP of 315 lbs
Wish me luck! Meanwhile, I love being the antithesis of a weekend warrior!
44 min., 225 lbs.
Warm-up (9 min.) - shaking, stretching, OHS
FSQ: 4, 3, 2, 2, 2, 2 @ 225, 235, 245, 255, 265, 275 lbs.
CL: 4, 3, 2, 2, 2, 2, 2 @ 135, 145, 155, 165, 175, 185 lbs.
Abs (3 min.) - V-sits, Lateral crunches, hip crunches, bird dog
+ + +
"How you feel is a lie."
I experienced this maxim today.
Today was the end of the third school quarter, so my stress levels were mildly higher than normal (I hate entering and verifying grades). Plus, it's tax season. I got home and felt pretty winded. Thought about taking a nap, but my wife's enthusiasm about some kb and core exercises I showed her, plus a little coffee, plus, really, the unblinking awareness that "I'm going to the gym," all gave me a second wind.
Or did it?
Even as I arrived at the gym, I felt a bit run down.
Meh.
"Gotta get it done."
Despite some aches and pains and the usual inertia, I ended up PR'ing on my FSQ, and felt satisfied for the first time that I'm doing the CL with basically correct form.
In other words, how I felt was a lie.
I'll be taking the weekend fairly easy; it's supposed to rain all weekend, so I might even get some reading done. Honestly, though, I feel a kb session in me, for Saturday, just to blow off some steam and grease the groove. "Healthy addiction," anyone?
Despite all this, I admit I felt a bit lost last night, pondering if I'm really grasping and following Perryman's ideas. I kept (and keep) wondering how to program AYCE better. I really like my... how should I say? Progress? No, it's more like putting on a nicely "broken in" pairs of shoes. I feel comfortable keeping up these daily sessions, don't feel dangerously run down, not at all--in fact, I feel very springy and vibrant. Yet, I still feel like I'm doing it wrong. My instincts have always been to do circuits of 3-4 sets of 8-12 reps, but I know that if I don't keep a tight rein on my accessory exercises after DLing and (F)Sqing, I'll run myself into the ground. At the very least, as Perryman does warn, I need some time to get accustomed to such an increase in frequency; I need time to get, to recall my favorite expression in Perryman's book, "fatigue-hardened".
So, as I was trying to get the big picture of my goals, and not simply turn "Squat Every Day" into a random fetish (which Perryman would completely reject, of course), I tried seeing my year cut up into three phases:
power (low volume, high frequency - "AYCE" from, say, January to April);
bodybuilding (high volume, lower frequency - "Even Keel" from April to August);
and calisthenic/bodyweight/boxing/kettlebell conditioning (high intensity, high frequency - "Met-Con" from August to December)
Obviously, I'm off-track with this idea, as I have been doing bulking, Even Keel, and now AYCE, since January--and summer is looming. "They say that" summer is the time to cut and winter is the time to bulk, so.... Either way, for now, my primary goal is to hit a FSQ of 285 x 4, at which point I'll bring back back SQ (heheh).
Last night I also realized that the DL is too important a lift to marginalize. Be bold! Don't hide behind "overtraining" in order to gild your cravings for the cool shade of mediocrity. Thus, as I continue to explore AYCE, here's the forecast: squatty with a burst of deadlift.
Monday: DL, DBP, abs
Tuesday: HSQ, Guillotine
Wednesday: FSQ, PU, abs
Thursday: FSQ, Dips/MP
Friday: FSQ, CL, abs
weekend: rest, foam roll, stretch, kb, etc.
When I step back and look at my progress over the past 4 years, I realize I'm more interested in strength and power than in "getting ripped" or "looking huge." My goals are more like a powerlifter's than a bodybuilder's, so I need to filter the noise through those standards:
SQ of 405 lbs
DL of 485 lbs
BP of 315 lbs
Wish me luck! Meanwhile, I love being the antithesis of a weekend warrior!
Thursday, April 3, 2014
AYCE notes...
Thursday, 3 April 2014
37 min., 226 lbs.
Warm-up (7 min.) - stretching, motions
ZSQ: 10, 8, 6, 4 @ 105, 115, 125, 135 lbs.
HSQ: 10, 8, 6, 4 @ 135, 145, 155, 165 lbs.
Guillotine (Gironda) press: 10, 8, 6, 4 @ 135, 145, 155, 165 lbs.
Underhand db flye: 10, 8, 6, 4 @ 35, 40, 45, 50 lbs.
Zercher squats were fun, but the bar wedging into my elbow crook was unpleasant. I smiled at the fact that I finally had a reason to use the bar pad that some people use on the SQ. Forget that pad for squats--build your traps up--but it did help on my arms for the ZSQ.
Hack squats were amazing! Superb quad exercise! I understand why the HSQ is said to help with the DL, too, as it activated lats on the eccentric phase. I would have liked to go heavier, but the whole point of today's workout was to be light and quick, almost like greasing the groove for my power lifts. I decided not to do any rows today, seeing as I DL's yesterday.
I will try replacing the underhand db flye with underhand cable rows next time, lighter but for more volume. I'll also go for more more volume on the neck press.
Tomorrow I'll replace the DBP with the MP, thus: FSQ (4, 3, 2...), MP (4, 3, 2...), CL (3, 3, 3, 3, 3).
Also, while I'm certainly not looking to get "shredded," I do want to lower my body fat percentage by about 5%. I'll keep throwing in planks and kb swings in the evening.
Stay tuned.
37 min., 226 lbs.
Warm-up (7 min.) - stretching, motions
ZSQ: 10, 8, 6, 4 @ 105, 115, 125, 135 lbs.
HSQ: 10, 8, 6, 4 @ 135, 145, 155, 165 lbs.
Guillotine (Gironda) press: 10, 8, 6, 4 @ 135, 145, 155, 165 lbs.
Underhand db flye: 10, 8, 6, 4 @ 35, 40, 45, 50 lbs.
+ + +
Zercher squats were fun, but the bar wedging into my elbow crook was unpleasant. I smiled at the fact that I finally had a reason to use the bar pad that some people use on the SQ. Forget that pad for squats--build your traps up--but it did help on my arms for the ZSQ.
Hack squats were amazing! Superb quad exercise! I understand why the HSQ is said to help with the DL, too, as it activated lats on the eccentric phase. I would have liked to go heavier, but the whole point of today's workout was to be light and quick, almost like greasing the groove for my power lifts. I decided not to do any rows today, seeing as I DL's yesterday.
I will try replacing the underhand db flye with underhand cable rows next time, lighter but for more volume. I'll also go for more more volume on the neck press.
Tomorrow I'll replace the DBP with the MP, thus: FSQ (4, 3, 2...), MP (4, 3, 2...), CL (3, 3, 3, 3, 3).
Also, while I'm certainly not looking to get "shredded," I do want to lower my body fat percentage by about 5%. I'll keep throwing in planks and kb swings in the evening.
Stay tuned.
Wednesday, April 2, 2014
AYCE notes... (updated)
[4/1/14 - Projections for this workout....]
Here's what I actually ended up doing:
AYCE Power
Wednesday, 2 April 2014
50 min, 226 lbs.
Warm-up (9 min.) - stretching, shaking, OHS
DBP: 4, 3, 2, 2, 2, 4* @ 225, 235, 245, 250, 255, 260 lbs. [* My spotter urged me to go past two, but they turned out to be forced/helped reps, anyway. Seeee?!]
FSQ: 4, 3, 2, 2, 2, 2 @ 235, 245, 250, 255, 260, 265 lbs.
DL: 4, 3, 2, 2, 1* @ 285, 305, 315, 325, 335 lbs. [* With chalk and hook grip.]
A number of factors (from Perryman, Pavel, a buff Catholic dude at the gym, etc.) have combined to show me the advantage of doing a power/auxiliary split, which means that I'll do heavier lifts (BP/DBP, SQ/FSQ, DL/SDL/RDL) every other day, broken up by lighter "dynamically parallel" lifts, or even "just" kb or boxing on days I need a break from the gym. This does not mean I will do the DL every other day, of course! I'm not suicidal. I think doing the DL every fourth workout is a good policy until I discover otherwise. I may sometimes replace the DBP with db presses, flyes, or dips. On auxiliary days I'll do things like HSQ/OSQ/ZSQ/GSQ, CL, rows/PU, and presses.
SMILES: Going heavy on the DL was nice. Once I got home and ate, I nearly drifted off to sleep a few times, but I've got my second wind until bedtime. Also, DBP felt very good; a slightly wider grip works better.
FROWNS: I sometimes had trouble keeping my elbows high and tight on the FSQ.
Here's what I actually ended up doing:
AYCE Power
Wednesday, 2 April 2014
50 min, 226 lbs.
Warm-up (9 min.) - stretching, shaking, OHS
DBP: 4, 3, 2, 2, 2, 4* @ 225, 235, 245, 250, 255, 260 lbs. [* My spotter urged me to go past two, but they turned out to be forced/helped reps, anyway. Seeee?!]
FSQ: 4, 3, 2, 2, 2, 2 @ 235, 245, 250, 255, 260, 265 lbs.
DL: 4, 3, 2, 2, 1* @ 285, 305, 315, 325, 335 lbs. [* With chalk and hook grip.]
+ + +
A number of factors (from Perryman, Pavel, a buff Catholic dude at the gym, etc.) have combined to show me the advantage of doing a power/auxiliary split, which means that I'll do heavier lifts (BP/DBP, SQ/FSQ, DL/SDL/RDL) every other day, broken up by lighter "dynamically parallel" lifts, or even "just" kb or boxing on days I need a break from the gym. This does not mean I will do the DL every other day, of course! I'm not suicidal. I think doing the DL every fourth workout is a good policy until I discover otherwise. I may sometimes replace the DBP with db presses, flyes, or dips. On auxiliary days I'll do things like HSQ/OSQ/ZSQ/GSQ, CL, rows/PU, and presses.
SMILES: Going heavy on the DL was nice. Once I got home and ate, I nearly drifted off to sleep a few times, but I've got my second wind until bedtime. Also, DBP felt very good; a slightly wider grip works better.
FROWNS: I sometimes had trouble keeping my elbows high and tight on the FSQ.
Thursday, March 27, 2014
AYCE Heavy notes...
Thursday, 27March 2014
All You Can Eat (AYCE) Heavy
40 min, 233 lbs
Hoo-boy! It's a good thing that "how you feel is a lie," because I feel pretty worked! I'm glad I went "lighter" today than on Tuesday. I spent time at lunch today calculating the 75/85/95% 1RM weights for today's workout 5-3-2 rep-scheme. I think it's a reasonable set-up, but it may turn out to be better to go with a 70/80/90% ratio on a 5-5-5 rep-scheme.
I will almost certainly still hit the gym tomorrow, but if not, I'll do some kettlebell and box jump drills at home. Either way, I'm taking the weekend off. There's a Eucharistic Congress downtown beginning tomorrow evening, and I may be having dinner with my brother's family Saturday.
SMILES: I felt more secure on the DBP. I lurrved feeling my abs go completely rigid for my final FSQ.
FROWNS: Meh.
As for tomorrow, I'm projecting the following:
AYCE Light Friday, 28 March 2014, min.
Warm-up:
-
i) MP: 5, 3, 2 @ 115, 125, 135 lbs
-
ii) CL: 5, 3, 1, 1 @ 145, 165, 185 lbs
-
iii) Gironda neck press: 10, 10, 10, 10 @ 105, 115, 125, 135 lbs
-
iv) Pendlay row: 5, 3, 2 @ 155, 175, 195 lbs
All You Can Eat (AYCE) Heavy
40 min, 233 lbs
Warm-up (10 min.) - a lot of hopping, shaking, swinging, and stretching
-
i) DBP: 225 x 5, 245 x 3, 255 x 2
-
ii) FSQ: 195 x 5, 225 x 3, 255 x 2
-
iii) Dip: 12, 11, 10
iv) Pull-up: 11, 9, [5-10 minute discussion with a couple high-school guys who asked me some questions {not counted in workout time shown above}], 10
Hoo-boy! It's a good thing that "how you feel is a lie," because I feel pretty worked! I'm glad I went "lighter" today than on Tuesday. I spent time at lunch today calculating the 75/85/95% 1RM weights for today's workout 5-3-2 rep-scheme. I think it's a reasonable set-up, but it may turn out to be better to go with a 70/80/90% ratio on a 5-5-5 rep-scheme.
I will almost certainly still hit the gym tomorrow, but if not, I'll do some kettlebell and box jump drills at home. Either way, I'm taking the weekend off. There's a Eucharistic Congress downtown beginning tomorrow evening, and I may be having dinner with my brother's family Saturday.
SMILES: I felt more secure on the DBP. I lurrved feeling my abs go completely rigid for my final FSQ.
FROWNS: Meh.
As for tomorrow, I'm projecting the following:
AYCE Light Friday, 28 March 2014, min.
Warm-up:
-
i) MP: 5, 3, 2 @ 115, 125, 135 lbs
-
ii) CL: 5, 3, 1, 1 @ 145, 165, 185 lbs
-
iii) Gironda neck press: 10, 10, 10, 10 @ 105, 115, 125, 135 lbs
-
iv) Pendlay row: 5, 3, 2 @ 155, 175, 195 lbs
Tuesday, March 25, 2014
Plus ça change, plus c'est la même chose
I finally decided to go beyond the preview pages available via Kindle and purchase Matt Perryman's Squat Every Day. I like what I've read so far and am going to try the approach in conjunction with my Even Keel program. What tipped my hand is that they actually overlap in important ways: big, complex lifts at low volume + some accessory movements.
The only difference is the change in frequency. In the past couple weeks I've felt the urge to hit the gym more frequently; it really is a healthy addiction. So I'll simply limit the workouts to four, instead of five or six, lifts, and mix in some speed/power drills (box jumps, jump rope, medicine ball, bounding, short sprints, boxing, kettlebells, tire flips/rolls, etc.) on days I just don't want to be under the bar. That's a certainty, so I might as well plan around it in advance. Besides, as Perryman notes, the title of his book is not meant to be taken literally. Five, maybe even four, days a week is sufficient.
I am still not sure how to set up my programming as far as intensity goes. My understanding--or at least my working premise--is that I should work up to a 1RM every time I'm under the bar. Although I just tried out the rep scheme today, to get a feel for it, and paid no real attention to percentages of 1RM, 2RM, etc., I will shoot for four sets on "big lifts" scaled to a conservatively low 1RM:
80% x 5, 90% x 3, 100% x 1, 65% x MAX REPS
So, assuming I could 1RM 265 on the FSQ, I would do 215 x 5, 235 x 3, 265 x 1, and then max reps at 175 lbs. I think it would be similar for my DBP.
In any case, what I did today was...
All You Can Eat (AYCE) Heavy
44 min, 233 lbs
Warm-up
-
i) DBP: 225, 235, 245 x 3; 205 x 12
-
ii) FSQ: 225, 235, 245 x 3; 185 x 10
-
iii) Dip: 13, 10, 8
iv) Pull-up: 10, 7, 6
Tomorrow I will try the following:
AYCE Light
i) MP
-
ii) CL
-
iii) Gironda neck press:
iv) Pendlay row:
As you might be able to tell, this second day is a lighter day. In a way, it's meant to be supplemental to the big lifts on the first day.
SMILES: Going heavier on the FSQ felt great in my quads! I did better on dips than I expected. I think letting my feet hang (knees pressed together), instead of lifting them to my waist, made it easier.
FROWNS: I felt some unusual stiffness/pain in my right wrist on the FSQ. I didn't feel as secure as normal on the DBP. It felt hard to set firmly and tightly on my traps and shoulder blades.
The only difference is the change in frequency. In the past couple weeks I've felt the urge to hit the gym more frequently; it really is a healthy addiction. So I'll simply limit the workouts to four, instead of five or six, lifts, and mix in some speed/power drills (box jumps, jump rope, medicine ball, bounding, short sprints, boxing, kettlebells, tire flips/rolls, etc.) on days I just don't want to be under the bar. That's a certainty, so I might as well plan around it in advance. Besides, as Perryman notes, the title of his book is not meant to be taken literally. Five, maybe even four, days a week is sufficient.
I am still not sure how to set up my programming as far as intensity goes. My understanding--or at least my working premise--is that I should work up to a 1RM every time I'm under the bar. Although I just tried out the rep scheme today, to get a feel for it, and paid no real attention to percentages of 1RM, 2RM, etc., I will shoot for four sets on "big lifts" scaled to a conservatively low 1RM:
80% x 5, 90% x 3, 100% x 1, 65% x MAX REPS
So, assuming I could 1RM 265 on the FSQ, I would do 215 x 5, 235 x 3, 265 x 1, and then max reps at 175 lbs. I think it would be similar for my DBP.
In any case, what I did today was...
All You Can Eat (AYCE) Heavy
44 min, 233 lbs
Warm-up
-
i) DBP: 225, 235, 245 x 3; 205 x 12
-
ii) FSQ: 225, 235, 245 x 3; 185 x 10
-
iii) Dip: 13, 10, 8
iv) Pull-up: 10, 7, 6
Tomorrow I will try the following:
AYCE Light
i) MP
-
ii) CL
-
iii) Gironda neck press:
iv) Pendlay row:
As you might be able to tell, this second day is a lighter day. In a way, it's meant to be supplemental to the big lifts on the first day.
SMILES: Going heavier on the FSQ felt great in my quads! I did better on dips than I expected. I think letting my feet hang (knees pressed together), instead of lifting them to my waist, made it easier.
FROWNS: I felt some unusual stiffness/pain in my right wrist on the FSQ. I didn't feel as secure as normal on the DBP. It felt hard to set firmly and tightly on my traps and shoulder blades.
Wednesday, March 19, 2014
"A good sore..."
My triceps felt the most sore a day after my "Carpe Ferrum" workout, though I was pleased to feel some soreness in my biceps, as well. Most intriguing was the soreness I felt in my upper abdominals and upper/mid back muscles--all thanks to front squatting!
This afternoon I got around to cleaning up the garage again and then settled into the following:
The weather was extremely humid but pleasantly cool. My sorry ass could barely keep my gloves up on round two of my boxing drills. The most annoying aspect of our new house is how muddy the backyard gets and stays. This made my tire-sledge drills a little annoying. I'll see how I feel tomorrow for an Even Keel "B" workout (probably in the evening).
Oh, by the way, Gravity is a very good movie.
This afternoon I got around to cleaning up the garage again and then settled into the following:
(I)
2.5 min double-end bag
60 sec rest
2.5 min heavy bag
60 sec rest
30 sec/30 sec L/R stagger sledge swing
30 sec/30 sec wide-leg high striker
60 sec rest
20/20 KB swing @ 35#
10/10 KB snatch @ 35#
1-2 min rest
(II)
[REPEAT (I)]
The weather was extremely humid but pleasantly cool. My sorry ass could barely keep my gloves up on round two of my boxing drills. The most annoying aspect of our new house is how muddy the backyard gets and stays. This made my tire-sledge drills a little annoying. I'll see how I feel tomorrow for an Even Keel "B" workout (probably in the evening).
Oh, by the way, Gravity is a very good movie.
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