Thursday, October 30, 2008

Half and Half

With the meet getting closer, I am trying to get my last few workouts in before I rest up. Wednesday is usually my bench press day. I met up with Maura and here is how it all went down...

Bench Press
75X5
95X3
105X1
With Commands
105X1
105X1
110Xnl
105X1
110X1
~According to Maura, I was a little bouncy on the bottom. Maura is a mean bench press judge... but I got my lifts and my shoulders felt plenty healthy. I missed 110, not really sure why... probably because I don't like bench press, or more likely, I lost tension at the bottom.

Sumo Deadlift
135X5
185X2
225X1
255X1
275X1
~I was feeling insecure about my last DL workout. I felt like I needed one last time to work on form, so I threw in DL's just because. Good news 275 felt GREAT. It flew up no problem.

Monday, October 27, 2008

Last Squat Workout...


Maura and I were thrilled that Anna White showed up for our last squat workout before Hudson. Paul gave us some coaching and we all gave it our best. Unfortunately, I forgot my camera at home, so no video this week. Here is how it all went down...

Back Squat
95X5
135X5
165X3
185X2
200X1
210X1
230X1
235X1
185X3
~I am planning on opening with 210lbs. I though I would check out to see how a 20lb jump would feel. I was feeling pretty nervous... but the lift felt great! In fact it felt so great I thought I would give 235 a shot, which also felt great. Ellen, that last set of 185 was for you.... no, really I just wanted to work on perfecting my form a little more.

Front Squat
135X5X3
~I meant to work these earlier in the cycle. Easy and felt great.

Pause Squats
115X8
135X8X2
~I worked on keeping my chest up and driving through the sticking point. Actually 135 felt a little light.

Sunday, October 26, 2008

Deadlift and Mental Training

I will be competing in the Hudson Open, a full powerlifting meet on November 8. This will be my 3rd meet. I have learned so much about training since I started competing. Competition doesn't come naturally to me... I have never participated in sports when I was in school, in fact I have never participated in any sort of competition before PLing last winter. So far, the mental part of competition is the most challenging for me.

Friday was deadlift night. I have been stuck on my deadlift for nine months now. Hopefully I can make a break-through soon. Here is how it all went down.

Sumo Deadlifts
135X5
185X5
225X2
245X1
260X1
270Xnl
265X1
270X1
~I was more than a little surprised that I missed that first 270... 260 flew up, 265 flew up. The second attempt at 270lbs was slow and difficult, at least it went up.

Ham-glute Machine
Back Extensions

Wednesday, October 22, 2008

Pressing

My defective shoulders are finally feeling better! Lots of back bends in William's yoga class this morning. I did a little swinging and a few presses with my classes today. My shoulders felt so good, I tested them out by pressing the 20kg three times on the right and twice on the left. That is pretty good for me! Felt great! Maura and Paul met up with me tonight for some bench presses. Here is how it went down...

Bench Press
75X5
95X3
105X2X3
105X1X3

Chin-ups
3,3,3,3,3,3,3

Close Grip Floor Presses
65X8
75X8X2

Face Pulls
70lbsX10
60X10X2

Monday, October 20, 2008

Squat Training

Maura and I met up for our second to last squat workout before the big meet on November 8. I am feeling really good about how squat training has been going. Here is how it all went down tonight...

Back Squat
95X5
135X5
165X3
185X3
205X2
215X2X2
~This is the best 215lbs ever felt! Ellen, I know my knees look weird, I can't help it. Any who, here is a little something to make my blog interesting; First set of 2 at 215lbs.



Foam Box Sqauts
145X2X12
~Might have been a little light... worked on keeping my chest up, staying tight and exploding off the box.

Bulgarian Split Squats
16/16kg Kettlebells
5L/5RX5 Sets

~I started getting a butt cramp on the last two sets.

Sunday, October 19, 2008

Invisible Ninja Club


We are invisible... but we still enjoy muffins and Chicken Noodle Soup!
Marty Larson invited Joe Pavel, Jim Ryan and me over to her home in Stillwater for a day of Z-Health practice and discussion. We missed Brad Ellingson... I believe it was Joe Pavel who came up with the name Invisible Ninja Club. This is because Dr. Cobb referred to our group of Z-Health candidates (from R&I) as the kind of group who will gravitate toward looking for the answers the hard way... we are a group who always had a "what if?" scenario. You know, there is thinking outside the box and thinking waayyy outside the box. As in "What if we were attacked by invisible ninjas on the way to take out our garbage?"

Anyway, we had a great time discussing what we were doing with Z for ourselves and our clients. We took turns evaluating each others gait. We practiced doing drills and cueing. It was really a nice way to learn. We spent as much time as we wanted doing drills, discussing and collaborating.

Joe needed to do some thoracic work... nice class 3 gait!
There were 4 of us, so with one getting evaluated, the other three could discuss what we saw. We each gave an idea for a drill, including the person being evaluated, which was really nice because body awareness and intuition was being evaluated as well.

If there is a group of Z trainers in your area, I strongly suggest forming your own group. It is a great way to think outside the box, and come up with strategies of how to fight off invisible ninjas if they attack you on the way to taking out your garbage.
We are all moving better and feel great!

Friday, October 17, 2008

Deadlifts

Maura and I met up for our deadlift workout. Here is how it all went down...

Sumo Deadlifts
135X5
185X5
205X2
225X2
245X1X6

Good Mornings
95X8
135X5
155X5X5

Back Extensions
BWX8X2
10lbsX8
25lbsX8X3

Wednesday, October 15, 2008

Bench Press

After my little mishap on the box squat I really aggravated my left upper trap. Plus, my shoulders have been acting badly... giving me pain to the point of losing sleep. I wasn't sure I would be able to make it through bench press training tonight... Good news, I ate a couple ibuprofen this morning before yoga class with William, and did a few little Z drills and shoulders are almost all better. My right gave me some trouble, but nothing like I expected. Here is how it all went down...

Bench Press
75X5
95X3
2 Board Press
115X3
115X3
125X1
1 Board Press
125XNL
2 Board Press
125X1
125X1
125X1
~There was some pain in my left shoulder, which meant my movement just wasn't that nice, not to mention weak. I have decided that I don't care if I suck at bench press. I will simply do the best I can and be happy with that.

Pull-ups
5,5,5,5,4
Chin-ups
3,3
~I am starting to suck at these... I better get serious about these again.

Face Pulls
70X8
70X8
~only 2 sets... my back was gassed

DB Floor Presses
20X8
25X8X4
~I suppose I could have gone heavier... but my shoulder was starting to really bug me.

abs. which I still hate.

Monday, October 13, 2008

KB's with the Jasons and Squat Training

I had the honor of having Jason Marshall of Lone Star Kettlebells and Jason Woods of How do you Move, join me for some kettlebell fun at The Press Gym this morning. How lucky am I??? I got the guys to put me through some of the FMS screens, I learned and practiced the new and improved TGU, Jason M showed me a way cool jump rope drill to work the bent press. It was a general exchange of ideas... well, mostly me stealing there ideas.

Jason Marshall is going to go far in the RKC. He naturally a very good coach, and has a quiet enthusiasm. Is able to recognize a good thing and apply it appropriately. He has the coolest looking kettlebell t-shirts (he gave me one for Aaron). Plus, he is just a nice guy.

Jason Woods is full of enthusiasm... you can't help but want to try what ever it is he telling you about. He is experimental and open minded regarding movement, which makes him a fun guy to train with. He has a natural talent for Z-Health and is great at applying it.

I am glad I had a few hours to chill out before it was time for me to do my squat training. Marua and I met up with Paul for squats tonight. Here is how it all went down...

Back Squats
95X5
135X5
165X3
185X2
200X2X4
~Felt great! Worked on keeping tight in the hole and chest up as suggested by Paul.


~This is the 4th of 4... just something to look at.

Box Squats with 55lb bands
135lbs+BandsXNL
95lbs+BandsX2X7
~Oops, I over estimated my squat power and got stapled to the box! Maura had to get Paul from the other room to come help me off the box, LOL! After an appropriate weight adjustment squats were challenging and explosive. The fear of possibility getting stuck again gave me explosive power.

Heavy Walkouts
225, 245, 265

A little bit of abs.

Sunday, October 12, 2008

RKC Weekend!

I missed my friend Tracy Reifkind so much this weekend. I can't believe she didn't get to make to out here to Minnesota for a visit. Boo hoo for me. I trained bench press with Maura this morning. After that Aaron and I headed off to the RKC for Graduation Workout. The weather was PERFECT! Slightly overcast, yet warm and breezy. Here are some highlights from the weekend...

Mike and Adam join in cheering for the RKC candidates Graduation Workout


Everyone is all smiles... the graduation workout is about to begin!

Already fatigued from a weekend of arse whoppin' Sean Schniederjan guts it out.

Jen Bryan is looking strong

Jen Crosses the finish line with coach Sandy Sommers cheering her on!
Sean's family shows up to show support...

Jen and Aaron

I finally meet DV8 Fitness Phil Scarinto in personLonestar Kettlebells Jason MarshallMe with Pavel... How cool is that?

Then off to Great Waters for some fun! Jason Wood and I teach some R-Phase drills to our table mates.

Then things got crazy! Card ripping and other Feats of Strength, including Dave Whitely pressing me! I am no light weight... I am weighing in at 126lbs, plus a tummy full of beer and french fries so closer to 130lbs! Check it out!


Saturday, October 11, 2008

Deadlifts and Z-Health

I met up with Mike Nelson for a Z-Health assessment before deadlifts. I didn't have any particular problems, other than a stale deadlift. I wanted a scar checked as well as eye position check. Well, to make a long story short, I now have some pretty funky drill to work on.

Maura joined Mike and me for deadlifts after my Z session. Here is how it all went down...

Sumo Deadlift
135X5
185X3
205X3
230X2X3
230X1X5
~The last 3 singles I pulled Mike helped me with corrective eye positioning.

Romanian Deadlifts
135X5
185X5X3

Heavy Kettlebell Swings
32kgX6X2
20/20kgX6X2

abs. which I still hate.

Thursday, October 9, 2008

Bench Press Night

I had a great start to my Wednesday with William's yoga class. We did lots of back bends, which I have neglected lately. Back bends always make me feel great, and give me a ton of energy!

After yoga class, I met up with fellow RKC Michael Rendle. I feel so lucky to live in a community of kettlebell enthusiasts who are eager and willing to share information. Mike and I spent the morning chit chatting about training, business, and all things kettlebell.

I had a couple classes to teach, then it was my turn to train hard. It is Wednesday, which means bench press day for me and my training partner Maura Shuttleworth. Paul Balyeat also showed up to do hand offs for us. Paul is very knowledgable and has a good eye and Maura and I are happy to have him around. Here is how it all went down for me...

Bench Press
75X5
95X3
2 Board
115X3X4
1Board
115X1
~My shoulders were not feeling the greatest... no pain but I was fatigued going into training. The more I presses the better I felt.

Pull-ups and Chin-ups
3,3,3,3,3,3,3
~I switched it up my grip and I used Paul Olympic rings. Good stuff!

Reverse Rows
5,5,5
~I used the rings for this.

OH Presses with Kettlebell
16kg - 5/5X3

Monday, October 6, 2008

Squats, back on track

I am back to my original program Mark Reifkind gave me. This program has served me well, I have made plenty of gains from using it so far. I did have to make a small deviation... because I was goofing around with some new things, I am a little behind the scheduled. Any who, Maura and I met up at The Pres Gym and here is how it all went down...

Back Squat
95X5
135X5
165X3
185X3X6
~felt great! This is 77% of my one rep max. I am focusing on hitting depth with out going too deep.

Heavy Walkouts
225, 245, 265
~I may have lost some height in my thoracic spine.

Box Squats
145X2X8
~Focused on exploding off the box.

Abs... 2 sets of 8

What a great workout! Everything felt great... even the walkouts. Having a good training partner is really something special.

Saturday, October 4, 2008

Deadlifts

Well, I was going to try something new, but it was just too big of a change for my comfort zone. Plus, I just didn't know what I was doing. Now my training is all goofed up... I am still planning on doing a meet on November 8. I've adjusted my goals to simply participating and maybe a 240 something squat. Oh well... Here is how it all went down...

Sumo Deadlift
135X5
185X5
215X2X5
~I have only 3 more Deadlift workouts before the competition.

Romanian Deadlift
135X5
165X5
185X3
185X5
185X5
~I am using wrist straps, it is an experiment.

Back Extensions
8,8,8,8,8

Abs
~still hate 'em

Wednesday, October 1, 2008

Bench Press

I had to do some overhead pressing with my class tonight... so I used up some of my pressing juice before I got under the bar. Good news is I finally tried actual board presses tonight. Here is how it all went down...

Bench Press
75X5
95X3
2 Board Press
105X5
115X3
125X1
125X1
125X1
125Xnl
Bench Press
95X3
~Wow, presses to a 2 board are much easier! I misses a press due to joking around and lack of focus.

Pull-ups and Chin-ups
5,5,4,3,3
~These were difficult for some reason.

Floor Presses
20lbsX10
30X6
30X8
30X8
30X8
~Elbows tucked and focus on triceps.