Sunday, March 30, 2008

First Half of R-Phase...


Wow! That was a lot to take in... I still have so many questions. There is just no way there was time for me to ask everything I wanted to know. Here are some things I took away from the first half of R-Phase...

1. Joint mobility drills work. The CNS is very powerful. If you learn how to speak the language of movement, you can open the door to a world of physical possibilities.

2. Truly understanding movement is an art form as well as a science. I am going to need a lot of practice watching gait and movement. I can't wait to start!

3. Dr. Cobb is a very special person, so is Kathy. Not everyone is good at teaching... both Kathy and Dr. Cobb are very talented teachers and convey information in an exciting way. The enthusiasm they generate is contagious.


I have more to say about what I have learned... I am going to need some time to digest it.


Andrea DuCane spent almost the whole weekend with us. It was a little more than a year ago that I first learned about Z-Health in her kettlebell classes.

Friday, March 28, 2008

Z-Health Certification and 24kg Snatches...

I FINALLY get to go through the Z-Health R-Phase. Today was the first day of the first weekend. Dr. Cobb is just what I expected... very knowledgeable, an excellent teacher and of course a likable person. There is a lot to learn in the R-Phase.

I was lucky enough to have a chance to ask Dr. Cobb about my head position in my deadlift. I also learned that the freaky face contortions I make while lifting heavy is actually working against me in the form. It is a sign of unbalanced tension. Notice my snatch video below... relaxed face!

Joe Pavel is taking the R-Phase as well. He joined me for lunch today. We had a salad and some yellow split pea soup. It was a nice break from trying to cram my brain full of new information. We had a chance to chit chat about kettlebell training and classes, the TSC, family and dogs.

I had a chance to blow off some steam at the gym tonight. Normally it would be deadlift night, but Maura and I decided to back off and go easy tonight. We did some pull-ups and snatches. Here is how it all went down...

Pull-ups
9,5,4,3,2,1

Snatches
12kg - 5/5, 15/15, 10/10, 10/10 = 80 Points
16kg - 5/5, 5/5, 10/10, 5/5 = 100 Points
20kg - 5/5, 5/5, 5/5, 5/5 = 120 Points
24kg - 5/5, 5/5 = 100 Points

Total Snatch Points = 400
Grand Total = 910


Snatchs with the 24kg 5/5

Thursday, March 27, 2008

The Amazing Snatch Race

Alright... I am commitmentaphobic... so I will not commit to joining the race. I will keep track of my points until I get sick of it. I started today, here is how it went down in the world of snatches...

24kg - 5/5 X5 = 250
20kg - 10/10x1 = 60
16kg - 10/10 X 5 = 200

Total 510 snatch points.

God help us if Pamela or Tracy join in.
I will provide a snatch video of the 24kg snatches... I am certainly not the first woman to snatch the 24kg. Pamela Macleree regularly snatches the 24kg. I know Yoana Snideman has snatched the 24kg, and I believe Sarah Cheatham has too. I am sure there have been more. Any way video is on the way.

Wednesday, March 26, 2008

Light Bench Day and Other Stuff...

I finally got back to William's yoga class today. I missed classes all month in March due to bad weather and William's Yoga vacation. It was nice to get some direction and move away from my vanilla standing asana practice. I love yoga class!

I got some kettlebell work in before Maura showed up for our bench press workout.
Doubles with the 16kgs - 4 times through...
Double Swing 10
Double Squat 5
Double Clean 10
Double Push Press 5

It was Maura's light bench day, so I worked light as well.
Bench Press
65X5
75X3X8
~I goofed around with some close grips and wide grips. Bench press is not a natural movement... I was surprised at how easy it was for me to press with different grips! Both felt great!

Face Pulls
40X10
50X10X2
60X10X2

French Presses
18lbsX8X5

Double KB OH Presses
12kgX5
16kgX5
12kgX5
~I have been grooving the doubles lately. I have had my classes doing doubles all week... Gabi from Hungary has also been feeling the same doubles groove. It must be going around...

Monday, March 24, 2008

Back off Squat Day...

I met up with Maura for squats tonight... we were both pretty fried from our very draining day deadlifting. Plus, I may have ever so slightly strained a hip flexor. We probably should have backed off yesterday for Bench Press. It is much easier to be greedy on the bench press than under the squat bar. We both decided to back off a little today. Amazing decision considering Maura and I seam to both be on the greedy side when it comes to training. lol. Here is how it all went down...

Back Squat
95X6
135X6
155X3
185X2X3 sets

Front Squats
95X5X3 sets

Pull-ups
15X2
20X1
25X1
20X1
15X2
10X3

I was a little sad to back off squats today. However as an intuitive sort, I train what feels right and tonight heavy just didn't feel right. I get to go to Z-Health R-Phase this weekend. I am really looking forward to it.

Bench Press

One thing I like about The Press Gym is that it is open every day of the year... even Christmas, even on Easter! What a great gym!

Maura and I took advantage of the Press being open on Easter to get a bench press workout in. Here is how it all went down...

Bench Press
65X5
85X3
95X1
105X1
110X1
110XNL
Press with a Pause
85X5
~I wasn't intending to go heavy... 110lbs is heavy for me. I don't really know how I missed the second 110 press... I did give an extra long pause at the bottom. I am experiencing some power leakage from my left shoulder. I got the bar off my chest... but couldn't lock it out, weird, I thought my triceps were strong. LOL! Bench press is getting to be a better lift for me, but I still have a lot of work to do to make this movement natural.


~Not much of a pause... but something to look back on and make my blog interesting.


Triceps push downs
30X10X5

Chest Supported Rows
45lbsX8X3

Friday, March 21, 2008

Deadlifts

Another fun night of deadlifts... it was a small party tonight. Aaron and me and Maura. End of the cycle... tough lifts. I am still struggling with gathering tension before pulling. I am feeling like my shoes are all wrong, like I cannot connect with the floor, and because of that my right hip and knee are bugging me a little. Here is how it all went down...

Sumo Dead lifts
135X5
185X3
225X1
255X1
275X1
285XNL
Conventional
225X2
235X2
225X2
Conventional off a block
135X5
185X3X4
~Here is a clip of 275lbs... It went up easy enough, I can't believe I missed 285. I know I can do it, I am just missing something.



Some pull-ups

*Addition -
I wanted to write a little about the missed 285 pull... this was a really tough workout for me. I don't feel too bad about missing the lift, 275 went up pretty easy and I feel like I can pull 275 pretty much any time I want. I feel like I am missing 285 for technical reasons. My form still needs some work. I can see correct form in my mind, but fail to make it happen. I'm looking forward to really nailing down better from next cycle. I see how PLing can become addictive.

Thursday, March 20, 2008

Sots Presses and other interesting stuff...

I was looking through the Dragon Door forums the other day and noticed that Josef is Sots pressing 1/2 his body weight. Pretty impressive! He called for others to post their Sots presses. I posted my Sots press pistol style with a 12kg from six months ago.

Pressing has never been a strong point for me... in fact I only learned how to bench press a few months ago. Lucky for me, my training partner is Maura Shuttleworth... National Bench Press champion in the 105lb class. Mark Reifkind, who is also a champion bench presser has been giving me some long distance coaching.

Since I have also taken up powerlifting, squat seams to be my best lift in so far as form. Deadlift has the most potential.... my form needs a lot of work, but I am still managing to pull some decent numbers. Bench press is so new to me that I can only get better! So, what does this have to do with Sots?

I have noticed something interesting... I haven't been training OH kettlebell presses much lately... however, suddenly I can press the 20kg on both the left and right for 2 reps. Last I checked I could only press it once on the right side. Another thing... I can Sots press double 16kg's... a couple months ago the best I could do was double 12kg's. I haven't been training Sots presses.

Any way... just an interesting discovery. Maybe it is carry over from powerlifting, maybe I am finally learning total body tension, or maybe it is the 6 extra pounds I weigh. LOL! Probably a little of everything. Here is my double Sots for your viewing pleasure.


Sots Press, Double 16kg Kettlebells
I'm wearing my Tracy Rif Shirt for Strength!

*Addition...
Workout
Snatches on the minute
10/10
10/10
10/10
10/10
10/10
5/5
6/6
7/7
8/8
9/9
10/10
~Not a whole lot of fun... but I thought I better train a little bit of stamina. All this powerlifting has me not wanting to do more than 8 reps LOL!

Bench Press...

I think I might finally be close to getting the hang of bench press. It has taken a lot of reps to get a groove going. I'm not totally on yet, I still have a lot of work to do, but I am finally feeling like I get a few good reps in among the crappy ones. Here is how it all went down last night.

Bench Press
65X5
85X3X8 sets
~I was nervous about my shoulder, so I kept the weight lightish... I worked on form, trying to bring the bar down to the same place every time. I tried to pause on every rep, Maura gave me press commands the last two sets.

Decline DB Chest Press
20X8
25X8
25X8

Face Pulls
40lbsX10
50lbeX10X4

Pull-ups
5X5

Chest Supported Rows
45X8X3

Monday, March 17, 2008

The Patron Saint of Squats...

While America is out celebrating national get drunk night, Maura and I trained our squats. Here is how it all went down...

Back Squat
135X5
175X2
200X2
210X2X2
155X5 - Victory Set
~The weight is starting to get up there... It's kind of scary doing doubles of 210lbs! Maura likes to remind me that I have done 231, and could probably do 250. What a great confidence builder! Everyone should have a partner like Maura! 210lbs was tough but doable!

Second Set...

Double Front Squats
20/20kg kettlebells
5X5


Pull-ups
15lbsX2
20lbsX2
20lbsX2
20lbsX1.75(eye-up)
15lbsX2
10lbsX3

Bulgarian Split Squat
20/20kgs
3X3

Friday, March 14, 2008

Deadlift Party Tonight!

I had a client who wanted to try the 1000 swings in an hour, like Tracy. Wow... that is ambitious. So, this afternoon Rich and I did Tracy Style "I go you go" swings. We did two combos of 10 and 1 combo of 30 for twelve cycles. That totaled 600 swings. Great job Rich!

Friday night deadlifts at The Press Gym. Good Stuff! Sean Schneiderjan, Maura and the Friday brothers were all present. This is all getting to be a regular thing! Here is how it all went down...


Sumo Deadlifts

135X5
165X3
185X1
205X1
225X1
255X1X2
~I changed my form a little tiny bit... I let go of trying to maintain the Z Health long spine and allowed myself to look up. I also let go of the idea of gunning the movement. I focused on squeezing the weight up and gathering tension BEFORE I grabbed the bar.

Deadlift
Reverse Hypers
90lbsX8X3

Pull-ups
5,5,5,5,4
~I am going to have to reign in my winter weight... 127 is not easy to pull up LOL!

Wednesday, March 12, 2008

Benching with The Bench Queen...

Wednesday is bench day for Maura and me. Here is how it all went down...

Bench Press
65X7
85X5
100X1
105X1
105X1
Maura's Mean Pause Presses
90X3
85X3
~PR at 105lbs. I tried to pause with every press. Extra long pauses for the last two sets.

Face Pulls
50lbsX10
60X10
60X10
50X10
40X10

Supported Rows
45X8X4

OH Press with KB's
5L/5RX2 - 16kg
5L/5RX1 - 12kg

I warmed up with some swings and snatches with my KB class. Then Maura put me through a mean workout. I am still struggling with my main short coming... maintaining tension through out the entire exercise. My form is improving... and I am feeling more confident on the bench press.

Monday, March 10, 2008

Squat Night

The best thing about Mondays is squats... Maura and I met up for a night of fun under the special York squat bar. Here is how it all went down...

Back Squat
95X8
135X3
155X3
185X2
200X2X4



Pause Squats (from hell)
115X8
125X8
130X8

Bulgarian Split Squats
Double 16 kbs
5X5

Pull-ups
15lbsX2, 5 sets
10lbsX2, victory set

Sunday, March 9, 2008

Bench Press

I met up with Maura for bench press today at The Press. Maura is a tough coach... she always gives me something to improve on... a quality that I admire. It was a wonderful thing like always. Here is how it all went down.

Bench Press
65X3
65X3
85X3
95X3
95X2
100X1
100X1
75X3
~I was a little worried about my shoulders today... after a good warm-up, shoulders were good to go. I focused on pausing at the bottom and holding tension throughout the movement.

Dumbbell Chest Press
25X8
30X8
30X8
30X8
30X8

Saturday, March 8, 2008

Deadlift Night

Another deadlift party at The Press Gym on Friday night. Fun Stuff! So, I have some homework from Rif regarding my deadlift. I need to connect with the bar more... more tension going into position before I pull and more tension in my lats... concentrating on squeezing the weight up. So, here is how it all went down...


245lbs.; singles, set 3


245lbs.; singles, set 4
~a little better lat action...

Deadlifts
135X5
135X5
160X3
185X3
205X1
225X1
245X1X6
~I know... that was a lot of warm ups. Aaron and I arrived early, and I was anxious to get started, so I pulled a little more that I planned. I pulled conventional up to 205, then switched to sumo. My focus was connecting with the bar and engaging my lats more. The new movement felt great until I got up to 245... then suddenly the pull felt weird and I had to gun it again. I will have to wait until after the tsc to work on fixing that.

Conventional Deadlifts off a Block
135X5
185X5
185X5
185X5
185X5
~My homework given to me by Rif was to do rows off the floor. I treated these conventional kind of like rows off the floor

Pull-ups
3 reps by a lot of sets... maybe 8?

I was planning on practicing snatches with Aaron and Sean. However, I ate a half of a pizza before coming to the gym. Not a great idea, but I was really hungry for some carbs. I did some extra swings and snatches to work off the damage I did with the pizza today with my class. LOL!

Tuesday, March 4, 2008

Squat Night

Another fun night of squats with Birthday Girl Maura Shuttleworth. Here is how it all went down...

Back squats
95X8
135X5
150X5
185X2 for 6 sets

Front Squats
95X5
115X5
135X5
135X5
115X5

Bulgarian Split Squats
2/16kg kettlebells
5 reps, 3 sets

Monday, March 3, 2008

Maura's Birthday Party


How does a National Bench Press Champion Powerlifter want to celebrate her birthday? Doing all her favorite things of course! We started out the day with a bench press training session at The Press Gym.

After training we drove over to my house. We were joined by Kyle, Vicki, John Dorscher and the Friday Brothers; Aaron and Shawn. Just hanging out and eating celebration food would have been too boring for Maura, so we did a mini kettlebell workout. Maura, who is new to kettlebell training snatched the 16kg for the first time! Pretty good for a petite presser after a pyramid of single arm swings!

There was Chili and Cornbread for eats. Beer and water for drinking. Beer making to commemorate the day. Then there was Chocolate Cake for dessert! A yummy treat for everyone! What a super fun day! Happy birthday Maura!

Workout

Bench Press
65X4
65X3
75X3
85X3
95X2
95X3
with pause and press commands
75X3
75X3

DB Chest Press
20X10
25X8
30X8
35X8
40X6
30X8
~My left shoulder felt weak and lacked stability... just over all felt weird.

Face Pulls
40X10
50X8
60X8
50X10