Friday, May 30, 2008

Z-Health and Deadlifts...

Short entry tonight. I am in the second weekend of R-Phase. Had to deadlift tonight... here is how it all went down...

Sumo
135X5
185X3
225X1
245X1
265X1
265X1
265X1
265X1
~ I worked on generating lat tension and pulling myself down to the bar. I should have made a movie... I really want that explosive blast off the floor, but I just don't know how to do it with out jerking the bar.

Conventional
225X1
225X3
225X3
~The first set didn't really feel right, so I ended at 1 rep. The second two sets felt fine.

Rack Pulls
225X3
275X3
315X1
335X1
~My grip was weak tonight... weird, that hasn't happened before. I could only do 1 rep because my hands were bugging me, callouses are starting to tear.

Wednesday, May 28, 2008

Bench Press, etc....

It was light bench press night for Maura and me. I warmed up with my kettlebell class and did some doubles.
Double 16's, 4 Sets...
Double Swings -10
Double FSQ - 5
Double Cleans - 10
Double PPress - 5
~A few other things, Renegade Rows, Step Back Lunges, nothing too exciting...

Then Maura and I got down to work. Here is how it all went down...

Bench Press
75lbsX5
80X5
80X5
85X5
85X5
Close Grip
75lbsX5
85X5
Comp Grip with Press Commands
95X3
95X3
~Wow that is a lot. I didn't realize I did so many sets.

Chin-ups
5X5
~Biceps work... way easier than Pull-ups.

Face Pulls
60X10
60X10
70X10

Monday, May 26, 2008

Squat Training...

Special kettlebell class this morning at 10am. I worked out along with my class doing some "I go you go" style. Maura joined my kettlebell, this was our warm up for a squat workout. Because it is a holiday today the Press closed early, which made for a busy day at the gym. Good times. Here is how it all went down...

Back Squat
95X5
135X3
185X2
205X2
185X3
185X3
185X3
~My plan was to goof around with some heavier weights... but too much fun yesterday made 205lbs feel heavy, so I backed down to 185. One of the guys pointed out that my knees are starting to turn in... I have noticed this as well. He said to train adductors, this didn't really make sense to me. I looked in Starting Strength, and sure enough... Mark Rippetoe explained that weak adductors will force the Rectus Femoris to help out... which causes the knees to cave. Cool! I always have to know why.

That was it. Pretty much a couch day today. Two PR's last week and a BBQ made for a lazy day.

Memorial Day Weekend

Sunday was bench press day. Nothing terribly exciting happened at the gym. Maura and I both had taxing workouts during the week. I got two PR's' Squat 240lbs and Deadlift 285lbs. I didn't feel greedy enough to press my luck with a PR on Sunday bench pressing... in fact I felt compelled to go a little light, even though Sunday is supposed to be my heavy day. Here is how it went down...

Bench Press
75lbsX5
85lbsX5
85lbsX5
85lbsX5
85lbsX5
With a Pause and Press command
100lbsX2
100lbsX3
~I try to make a pause for each press. Then I feel like I need a few sets with press commands, just to make it official.

Chin-Ups
3,5,5,5,5,5
~I did some chin-ups between bench press sets. Maura is in her bench shirt on Sundays, so there is extra time between my sets.

Seated Plate Raises
25lbsX8X3
~These are getting much easier... I might even move up to the 35's soon!

Face Pulls
60lbsX10
70lbsX10
70lbsX10

After a fun day bench pressing Maura came over to my house for some BBQ fun. We brought Jeremy, another powerlifter along for the fun. I can't think of a better way to spend a Sunday.

Friday, May 23, 2008

Deadlift PR

I met up with our regular deadlift crew for a night of pulling fun! Shawn Friday even showed up ... hamstring is all better.

Maura and I had a go with the 45lb plates, after a whole cycle of pulling off a block. I wanted to test my max... or at least get close. I still have some work to do regarding my form and mental focus. I did manage to eek out a PR of 285lbs. Here is how it all went down...

Sumo Deadlift
135X5
185X3
225X1
255X1
255X1
285X1
~I had to pull 255 twice... the first time I was unfocused and giggly, not a good way to start a pull, LOL! The second attempt at 255, it flew up. The 285 pull was pretty tough off the floor. I know I have more in me... I know I need to work on my form. My plan is to work on visualization a little more. Here is something to look at...



Conventional
250X3
225X5
~My hip thing started bugging me again. I did find a Z drill to help, but I called it quits after only two sets.

Rack Pulls
225X5
275X5
300X5
315X3
~I am finally starting to get rack pulls! For the first them they didn't totally suck!

Ham-Glute Machine
5,6,2,5

I think I need a little more practice with heavy weights... most of my problem is simply expecting the weight to be heavy, fighting through it and not panicking. I am going to goof around with some heavier weights for a while.

Thursday, May 22, 2008

Fun Stuff...

I have been working on updating my web page in an effort to promote my kettlebell classes. I have been having a lot of fun making movies of my students demonstrating the different kettlebell exercises. I got this idea from Brian Copeland's web site. Any way... here are a couple videos for your viewing pleasure.




Bench Press

Wednesday was bench press day. Nothing too exciting, Maura went easy on the pressing, but was good enough to give me some help. Here is how it all went down...

Bench Press
75X5
75X5
80X5
80X5

With Press Commands
95X3
105X2X2

Touch and Go
95X5
~
My energy has been low on Sundays... so I haven't been training like I had planned.

Pull-Ups
15lbsX3
20lbsX2
20lbsX2
15lbsX2
15lbsX2

Chest Supported Rows
45lbsX8
55X8
55X8

Stability Ball Pull-Overs
16kg KBX8X3

Monday, May 19, 2008

PR Squat...

My evening started out rough... I forgot my gym bag with my belt and squat shoes at home. Aaron was good enough to miss half of my kettlebell class to go back home and get it for me. Yet somehow, Maura and I both managed to hit PR's tonight! Here is how it all went down...

Back Squat
95X5
135X3
155X3
185X1
205X1
225X1
240X1
185X5
~ I am going to say 240lbs was a challenge. After I started going up I hit a major sticking point, but there was no way I was going to go back down. Here is a video for your viewing pleasure...




Kettlebell Swings
20X10, 24X10, 28X10 for 3 sets

Saturday, May 17, 2008

Deadlifts

Another fun night of deadlifting at The Press Gym on Friday night! I met up with Maura Shuttleworth for our last night pulling off 35lb plates for this cycle. The end of a cycle is still difficult weights for me. I have been cutting back on my kettlebell training because my energy has been low. My energy has been low, I'm not sure why. Next week we are going to test our 1RM... that should be fun.

Here is how it all went down...

Sumo off the block
115X5
135X5
165X3
185X1
215X1
235X1X3
~ 235 was heavier than I expected... I am going to have to learn to expect the weight to be heavy, this will be an important lesson for me.

Conventional off the block
135X5
165X5
185X5
205X5

H-G Machine
6,6,4

Thursday, May 15, 2008

Bench Press

I met up with Maura Shuttleworth... training partner and bench press champion. She is a god-send. A perfect partner for me... I do not love bench press, but Maura does.

It was our light bench press day. I got some advice from Mark Reifkind regarding my bench press last week. My form is quite nice... but I need to work on my power and speed. I will be focusing on pausing every rep and blasting the bar off my chest. Easier said than done...LOL. Here is how it all went down...

Bench Press
75X5X5
95X3X3
~Presses at 75lbs my focus was on blasting the bar up after a short pause. The presses at 95lbs, got press commands from Maura, so there was a definite pause on each.

Seated Plate Raises
25lbsX8X3

Face Pulls
50lbsX10
60lbsX10
60lbsX10

Pull-ups
3 sets of 5
~Maura had to talk me into these... I was ready to go home.

My energy was really low. Everything was difficult. I was sad when the workout was over... but happy to go home to my bed.

Monday, May 12, 2008

Squats...

Tonight was squat night. I got a little bit of a kettlebell workout with my class tonight. Punishers and double swings, step back lunges and clean & presses. Good prep for a squat workout.

I know I said I would be squatting 215 this week, however, I was just too scared. I like to squat, but having a lot of weight on your back is a little intimidating. I think I might be feeling the effects of too much fun this past weekend... oops! Oh well, it is important to have fun. I will simply have to schedule goof-off time so it doesn't interfere training.

Here is how it all went down tonight...

Back Squats
95X5
135X3
155X2
185X2
210X2X2
185X5
~Of course, looking back at it... I wish I would have done 215lbs.

Front Squats
95X5
115X5
135X5
115X5
105X5
~I just didn't have the juice for box squats.

Single Hand KB Swings
16, 20, 24 X5X2
~We did - Left, Right, Left, Right, Left, Right until we hit each bell once. Rest - and again.

Sunday, May 11, 2008

Bench Press

Lots of excitement at The Press this afternoon. Here is how it went down...

Bench Press
75X5
85X3
95X1
105X1
115X1
115X1
110X2X3
100X3
~I tried to pause on every lift... 115lb. pause didn't really happen. 110lb. pause, sort of...

Deadlifts, Fun and a Couch Day

Friday night deadlifts were a lot a fun... like always! Mike N and Jodi made a cameo appearance, which was nice. Maura's friend Vicki also joined us, which was an extra nice surprise. Here is how it all went down...

Sumo Deadlift off a block
115X5
135X5
165X3
185X1
220X1X6
~I just realized I made a mistake on my calculations... I should have been at 210lbs. My right hip started bugging me half way through again... inside toe pulls cleared it up. I seam to want to flex my toes only on the right when I pull which is causing the hip thing. Weird.

Conventional DL's
155X3
165X3
185X3
185X3
205X3
~Not on the schedule... but it felt like the right thing to do.

Pull-ups
20lbs - 1
10lbs - 2
10lbs - 2
~After conventional DL's I was exhausted! We opted for some lat work in the form of pull-ups. After pull-ups I was toast.

I may be on the edge of over reaching this week. I did not want to do rack pulls or HGM, so I skipped them. I like to train using intuition... if I REALLY don't want to do something, I usually don't.

After DL Party, Vicki, Maura and I went to the Half Time Rec for some fun. Maura and Vicki's favorite band, Mark Starey and the Whiskey Roses were playing. We had a lot of fun dancing, laughing and drinking!

Saturday after my kettlebell classes, I was beat! I was low on sleep and had too much fun the night before on deadlift night, maybe not the greatest choice ... Ooops! I spent Saturday afternoon resting my sore muscles and just chilling out.

Wednesday, May 7, 2008

New Girl at Bench Night

The planets aligned in an interesting way tonight at Press Gym. There were 5 women powerlifters who just so happened to show up tonight. Cheryl Anderson was tearing it up on the deadlift platform... pulling 330lbs!!! Nice job Cheryl!!! I have got to get a kettlebell in this woman's hands! Angela Simons was squatting with the dudes from Hudson. Maura and I invited up and coming Powerlifter Anna White to join us on the bench press. Anna is going to Raw Nationals with us this summer. We are hoping to put together a Minnesota team or at least a Press Gym team. How cool is that??? Here is how my workout went down tonight...

Bench Press
75lbsX5X6
85lbsX3
~All with a solid pause at the bottom... the last set at 85lbs I got press commands from Maura.

Pull-ups
5,5,5

I had to show Anna my kettlebells. She is a student at the U of M... guess who is the TA for one of her classes... yep, Mike (Z man) Nelson!!!

Renegade Rows
12kg 6L/6R
12kg 5L/5R w/ a push-up
16kg 6L/6R

Overhead Presses
16kgs 5L/5R/5L/5R

We had a great time tonight!

Monday, May 5, 2008

When the Workout is Over, You Will Be Sad...

That is what I tell my kettlebell students in the middle of a challenging workout. I say that because I frequently get the feeling myself... I will look back at a workout and wonder why I didn't train harder, then I will feel regretful. I am at 85% on my squat cycle, so 199.75lbs is where I am supposed to be at. However, my plan was to go to 205 this week... I knew I had in me. Plus, I did 200lbs for 4 sets of 2 last cycle. Any way, I ended up squatting 200lbs for my working sets, because I wimped out on 205... not because 205 was too much, but because I got psyched out by such a big number. When training was over, I felt very regretful. I should have gone for 205. What a baby. Here are the details...

Back Squat
95X5
135X5
155X2
185X2
200X2X4 Sets
165X5

Box Squats
165X3
165X3
175X3
175X3
~These were mean... penance for wimping out. Hip flexors worked hard... but feel great.

Bulgarian Split Squats
16/16kg kbs 5 reps
20/20kg kbs 2 sets, 5 reps

Sunday, May 4, 2008

Deadlift Day

Friday night was deadlift night. I felt strong... and lifting went well! Here is how it all went down;

Deadlift off the block
115X5
135X3
165X3
195X1X8 sets
~My hip flexors on my right side started bugging me a little around set 5.

~Focusing on upper body tension... and trying not to dawdle at the bottom.

Conventional off the block to the knee
165X3X3
~Rif gave me a new assignment for this lift... because my hip flexors were complaining, I opted for the old lift.

Rack Pulls
245X3X3
~For some reason, rack pulls feel more difficult than I imagined.

Ham Glut Machine
3,6,6,6
~I think I am getting this!