Friday, August 31, 2007

Friday Workout

Again, a couple little workouts to make a complete workout...

This Morning...
Swings - 20kg; 4o rest 40 (I have to get in shape for Tracy's visit)
Single Hand Swings - 20kg; pyramid 5/5 - 10/10 - 5/5
OH Presses - 16kg; 5/5, 5/5, 12kg; 5/5

Met up with Aaron at The Press for DL's - I goofed around with both sumo and conventional, grooving the technique...

Thursday, August 30, 2007

Thrusday Training

I worked on some snatches today, short little workouts...

This morning
Snatches - 16kg; 10/10/10/10/10/10/10/10, rest, 10/10, rest, 10/10
I forgot to time my workout, so I have no clue how long it took me. Closer to 10 minutes than 5 is my guess.

This afternoon
More Snatches - 16kg; 10/10, 10/10, 10/10/10/10/10/10, 10/10
Didn't time it, so I have no clue. I have to start timing my snatch workouts.

I finally press the 20kg, with my right arm only, and only once. Oh well. Did some push presses with the 20kg.

Monday, August 27, 2007

Out of Town...

I am out of town visiting my Grandfather with my Aunt Cait and cousin Leah. We are in Pequot Lakes Minnesota. I brought my KBs in an attempt to get a little training in.

Thursday; I did a little training... I can't remember what

Friday; I did some swings; 1 minute on 30 seconds rest, overhead presses, and something else

Saturday; I worked out with my class - swings, snatches, single leg squats

Sunday; Drove in the car - yuck!

Monday - Swings and Snatches; 12kg - 30 seconds on 30 seconds, 30 minutes

Tuesday - Drive home- I need to do some yoga asana

Wednesday, August 22, 2007

More DL's, Another PR

Aaron and I started training Deadlifts last summer. This was the first time I ever really did DL's. By January I was maxed out at 225. Sometimes I would get it, sometimes I would miss it. I had several things working against me...
Long work days (training 8-12 clients daily)
Shit nutrition (back to back clients for 10 hours leave no time to eat food)
Low self confidence (once I miss a lift, I am mentally destroyed)

Now I am training for the TSC. I started pulling DL's again for the first time since January. I have to say I am surprised by my sudden increase in numbers. So, what has changed...
Kettlebells, I train almost everyday (not a lot, not real hard)
Z-Health, something new I have been goofing around with, feels like it makes a difference
Work less (4-8 clients a day)... frankly, I don't like to work very hard, I need lots of time to myself
Nutrition; more veggies, more animal flesh, more consistent with better supplements

Things that have stayed the same...
Yoga 3-4 times a week (really should be 5-6)
Weight same, 123lbs (has been the same for a few years)
Nutrition; it's hit and miss - sometimes I can't get it together enough to plan my food day... I end up eating most of my food in the evening. oops.

Another DL workout with Aaron at the Press

135X5 - C
185X5 - C
205X1 - C
225X1 - S
225X1 - S
245X1- S
245X1- S
225X1 - C

My energy wasn't the greatest... nutrition wasn't the greatest either (wasn't hungry). No matter, everything went up very smoothly.

Tuesday, August 21, 2007

More heavy snatches...

I worked a few pull-ups yesterday. Today was snatch day. It felt like an ab workout.

Snatches - 20kg; 10/10 X 4 (plenty of rest between sets)

The 20kg doesn't feel that heavy any more.

Sunday, August 19, 2007

New Personal Best Deadlift

It always feels nice to have a new PR... I easily pulled 235lbs at The Press Gym tonight. My last DL PR was 225 in January. After the RKC in April, I haven't done any DLs until I trained with Mike Nelson last Tuesday.

I have decided to pull sumo. I have short legs, and this method feels good. I am still throwing my head back when I lift, something I am trying to train out of myself. Hopefully looking at my mistakes will help me to learn. I am very pleased with how easy this pull went up for me. This video is the third of three 235lb lifts I did tonight.

Training went like this...

Yoga with Lisa at Neti-Neti - 1.75 hours

DL's with Aaron

135 x5 - Conventional
185 x3 - Conventional
205x1 - Conventional
205x1 - Sumo
225x1 - Sumo
235x1 - Sumo
235x1 - Sumo
235x1 - Sumo

Pull-ups - 5,5,3,3,3

Friday, August 17, 2007

Light day...

I went for light today. I worked out with my class. I used a 12kg for everything. We did...

*30 second snatches and 30 seconds rest; 10 sets
*OH Press; 6X3
*Step back lunges - can't remember

Then I did a little more training with another client who likes it when I train with him. It was my favorite combo, again with the 12kg...

*S+C+FSQ+PP+NP; 2,3,4,2,3,4

Then I did a little more with Aaron when I got home. My other favorite.

*Double Cleans, Double Presses; 16kg - 1,2,3,4,1,2,3,1,2,3

My energy was pretty good, but I did fail the second set of 4's the last rep I had to push press... Oh well.

Thursday, August 16, 2007

Heavy Snatches... for me

This is part of my strategy for the TSC... I don't have much time to prepare, so I am also trying to not hurt myself. I took Brett's advice to Aaron and trained heavy (for me) so the 16kg would seam a lighter.

Single arm pyramid swings; 20kg - 5/5 up to 10/10, back to 5/5
This was actually a "demo"workout with one of the big power lifter guys at The Press. He seamed to really like the KB's. Hopefully he will be back for more.

Snatch; 20kg - 10/10, 8/8, 6/6
Surprisingly my right side was weaker... I really have to snap my hips to pop the bell up, especially after fatigue.

Wednesday, August 15, 2007


I feel great after training with Mike Nelson yesterday... no sore muscles, hands in good shape, great energy. In fact I felt so great I did two set of 9 pull-ups at the gym tonight after work. I worked my Z drills, elbow circles - slooooowly.

Z-Health Deadlift Session

I am lucky enough to have a Z Health practitioner only two miles from the Gold's Gym I work at. I have brought Mike a few clients of mine who experience pain that I can't seam to help.

I finally decided to treat myself to a Z session of my own. Mike offered to do a Z/DL session... perfect timing, I am considering participating in the TSC next month. I haven't pulled since April, before the RKC Certification. My last PR was in January... I pulled 225. I have also been very insecure about my DL form. Having yoga as my main practice has made me very conscientious about form and alignment. My DL has never been painful, but I have always felt like my technique needed refinement.

I have been telling Aaron about Z for months now... he has been reading about it on the blogs, he finally decided to check it out. He joined me in Mike's garage to see for himself what this is all about.

The session started out with Mike observing my DL form... 135x5, 155x5, 185x3, 205x1, 215x1. I hit a sticking point pulling 215 and my hamstrings felt "crunchy". The lift went up fine but I didn't feel like I could even try for 225. Mike checked my Glut Med and Hamstrings, sure enough... they weren't firing properly. I did a few outside toe pulls and lateral ankle tilts. Mike also adjusted my form. I tend to over arch my back and throw my head back. Throwing my head back is going to be something I really have to train out of my lift. I will be practicing GTG to correct that.

I pulled 135, felt much better, but still had crunchy hams. Did some elbow circles (slowly), felt much better. I raised the weight to 185, felt great. Raised the weight again up to 205, easy. I had to try 215... went up much easier than the first. Mike has a video of the before and after lifts at 215.

This training session was at 8pm. This is pretty late for me. I get up at 5am and work all day. When I left Mike's house it was 10pm, I am usually sleeping on the couch by then. Instead I felt better leaving than I did when I showed up! If you are interested in refining your DL, I would recommend seeing a Z health certified trainer... if you live in Minnesota and care anything about form... call Mike Nelson, he guarantees his work, if you don't improve, you don't pay.

Monday, August 13, 2007

Tatical Strength Challenge...

I am seriously considering participating in the TSC next month. This is not something I was planning on participating in... but my Z-Health guy, Mike Nelson is trying to talk me into it.

I haven't picked up a bar since March... my personal best DL was 225 in January. I only pulled 225 a couple times, it was really tough for me to finally pick that up. I have no clue where I am at now.

My pull-ups have sucked lately... the best I have ever done is 10, and that was a long time ago. I am going to test my max pull-up latter this week.

My max snatch in 5 minutes... I only tested today for the first time today. I was pleasantly surprised... 90 in 5 minutes. Much better than I hoped for!

This is what I did for my snatch workout; 15/15/10/10/5/5; this took me about 2.5 minutes. I rested for about 45 seconds. Then I finished up with 10/10/5/5. I was sucking for air pretty hard. Still, it was 90 in 5 minutes. Latter today I snatched 20/20, just to see if I could do it... I did, it was pretty tough.

I as seeing Mike Nelson tomorrow for some Z/DL work. I can't wait! I am planning on bringing Aaron with me. If I can pull something respectable I will give the TSC a try... maybe.

Friday, August 10, 2007

Three little workouts...

Aaron wanted to do a morning workout... so, Aaron set the Gym Boss for 1 minute work 1 minute rest. I did Single Hand Swings, it worked out to be exactly 40 swings each set and used a 12kg...

1) 10/10/10/10 X 10

I also worked out with my Thursday class...

2a) Swings; 1 minute work, 30 seconds rest; 16kg - 5 sets.
I couldn't count reps because I had to keep an eye on my students... Grip was challenged on the last set.

2b) Clean and Press; 16kg - 3/3 X3

2c) FSQ+PP; 16kg - 5/5 X3

I got home from work early and Aaron wanted to do another workout... what luck! I was feeling like more Push Presses...

3) C+PP+WM+NP; 20kg - 1/1, 1/1/1/1, 3/3, 3/3
24kg - 1/1, 1/1, 1/1

Watered flowers between sets, it was fun!

Thursday, August 9, 2007

Front Squats and Snatches

I did a few pull-ups ... I am falling behind on my pull-up quest. Short and sweet...

Front Squat - 95x5, 115x5, 135x5, 115x5, 115x5

Snatches - 16kg; 5/5, 5/5, 1/1X10
20kg - 1/1X5, 1/1X5, 5/5, 5/5
16kg - 10/10

Wednesday, August 8, 2007

Backbends and Groin Extension....

It was another wonderful class with William today. We started with some stretching drills... big quad, hip flexor and inguinal stretches. I have to confess, I was a little confused when we started with all these stretches... they aren't even real yoga postures (that I know of). I thought it was going to be the Summer of Backbends.

Well, we did practice backbends... opening the hips is extremely helpful with backbends. We practiced dropping into Viparita Dandasana and Dandasana from Sirsasana (headstand) and Adho Mukha Vrksasana (handstand). Then we kicked back over, lots of back and forth. No tightness in the lumbar or sacrum...

So, here is a reproduction of what we did this morning... I'm not as loose as I was in class, I should lift and extend in my upper thorsic. Oh well, this should give you and idea of what we did.

Puppy and I negotiate for the sticky mat...

Tuesday's Workout

I had another light day, everything with a 12kg

Snatch - 10L/10R X3

Snatches 1 minute work, 1 minute rest - 2 Left, 2 Right; finally some good news, my snatch reps went up for one minute of work. I only did 2 sets, but left side hit 29 both sets, and right side hit 30 both sets. Then my grip gassed out... I finished with 30 seconds Left and 30 seconds Right.

OH Presses - 8/8 X3 - seam as my OH Presses have been sucking so much lately I went light and for high reps (eight is high for me). My intention was to stimulate my nervous system... I'm trying to really focus on my lats.

That was it, short workout between clients at Gold's.

Monday, August 6, 2007

Morning Workout with Aaron

Aaron and I had a great workout this morning. This was a real treat because Aaron isn't typically an early riser...

1 Minute work, 1 minute rest...

6 - Swings

4 - Swing, Clean, Transfer

Sunday, August 5, 2007

Weekend Training...

Saturday I took another light day. I actually didn't really "train" but I did teach a Kettlebell class. There was a new student, so that meant a lot of demonstrating. Plus, when I teach a class, I try to workout along with the class. My intention is to offer a visual demonstration. Andrea does this and I find it very helpful for learning proper form. Plus, my students have actually asked me to teach this way... This is what I did along with my Press Gym Saturday Class...

Swings - 16kg; 20X3

Single Hand Swings - 16kg; 5/5 pyramid up to 10/10 back down to 5/5

OH Press - 16kg; 5/5, 5R/4L (failed one left), 4R/3L (went for 5/5 failed) I would have grabbed a lighter KB, but I was short on 12's... I was stuck demonstrating with the 16

Front Squats - 16kg; 5/5x3 - this weight is super boring, but I was teaching so it didn't matter.

We ended with some abs (for my friend Ang) and stretching.

Sunday - Yoga at Neti Neti.

I got lost on my way to class today due to traffic redirection because of the bridge collapse. I arrived 5 minutes late... just in time for a head stand. Lisa doesn't usually include headstand in her class, so this was a pleasant surprise. Headstand is excellent for the nervous system. Today's class was a lower key... very nice, good for restoring the nervous system. We also did a lot of hip work, great for me, my hips can get tight.

Lisa asked me to teach Kettlebells at Neti Neti. I am very flattered, and will start classes the first week of September. I already have one student promising to attend... Deb, a yoga comrade, who is friend from a previous (restaurant) life. I am really looking forward to doing classes at Neti Neti, this will be great for the yoga people.

*Pistol Training with Aaron

Aaron wanted to do pistols when I got home from Yoga, I couldn't resist...

24kg - 1/1
16kg - 1/1
16kg - 2/2
16kg - 2/2
24kg - 1/1

Friday, August 3, 2007

A light day

I'm still feeling weak, I'm thinking my nutrition is not as good as it could be. I think I need to be more regular with the supplements, plus I think I need more animal flesh in my diet.

I got off work early and I am having a restful evening at home watching Hot Fuzz with Aaron. Hopefully I can get over this lack of strength and get back to my old self, or better yet a new and improved self(i don't think there is such a thing as a self, but I don't know what else to call this vehicle my ego is driving around).

So, I did a light workout, all KB work with the 12kg...

Swings - 3X30

Snatches - 10/10X6

OH Presses - 8/8, 6/6x3

FSQ w/ Barbell - 95, 115, 135, 115, 95 X5 (five sets of five)

Pullups - 3 BW, 15x1, 15x1, 10x2, 10x2, 10x1

Thursday, August 2, 2007

Training with Andrea

I went to Andrea's drop in class. I wanted to hear how I-Phase went and she didn't disappoint! I got both my visual and vestibular tested. Way cool stuff. Now, I will have to learn more about it.
This is our workout, I was feeling weak again today, so I took the weight down a notch... I don't know what is wrong with me, no injuries... just weak. Oh well, train any way.

30 swings - 16kg

Snatches - 12kg,10L/10R x 3

30 swings - 16kg

Snatches - 12kg, 10L/10R x3

Waiters walk - 16kg L/R

Rows - 16kg, 6L/6R

Pushups - 10

Chest Press - 12kg 6/6

Wednesday, August 1, 2007

Yoga with William

I just got home from Yoga with William. It was a great class like always... we worked on some standing postures, back bends, we worked with the movement of the back body.

Main points were moving shoulder blades down the back. William referred to the skin and surface... moving the skin of the back down and away form the ears and neck. When we worked the back bends the instruction was to lengthen the lumbar spine... sort of creating it's own traction. This is done by pulling the 12th floating rib up... simultaneously pulling the coccyx toward the pubic bone. This should tip the posterior ilium to a more neutral position. The way I understand it, this action should prevent pinching in the lumbar spine and stop lumbar from collapsing on the kidneys.

The other theme of the day was to practice with out striving... and if you can't stop, then recognize it. William has been talking a lot about striving in the past few months. My question was, what is the difference between striving and tapas?

There are five Yamas and five Niyamas, these are two of the eight limbs of yoga. Tapas is one of the Niyamas (rules to apply to individual discipline). Tapas means a burning effort under all circumstances to achieve a definite goal in life. It involves purification, self-discipline and austerity. William's answer was complicated, like always.

This is how I understood what he was saying. If you are striving to reach a goal, watch for Greed, Hatred and Delusion. I am not a goal oriented person, so I didn't think "striving" is something I needed to address. However... greed and delusion are two things that arise in my practice all the time. There is such a fine line between working to my potential and being greedy and delusional. When I say greedy... I mean using bad form to archive more... and when I say delusional I mean lacking the ability to recognize it. Hatred... I'm sure it is in there some where too, as much as I hate to admit it. Do I strive? I don't really know any more.

So, what is working to my potential with out stepping into greed? I guess that would be more self awareness. Awareness doesn't just happen, it has to be practiced.