Com. Rekx Training Blog

New Blog

2007-09-20T09:32:00.000-05:00

Howdy folks.

Please check out my new bluegrass/music blog here.

OASiS Workout #4

2005-10-30T18:18:00.000-05:00

Was surprised that I got through this workout considering the amount of time I have missed. Halfway through the 1.5pood set my stomach started rumbling and I thought I was going to hurl. Didn't happen though and I believe that I actually made better time than the last workout. Felt good though and I am happy to be keeping up with the plan.

OASiS>MP>Windmill
@ 2pd.: 1>2>3>3 (TT: 9min 48sec)
rest 2
@ 1.5pd.: 1>2>3>4>3 (TT: 11min 27sec)
rest 2
@ 1pd.: 1>2>3>4>5>3 (TT: 12min 15sec)

TT: 38min

Notes:
I am still loving OASiS>MP>Windmill sequence. I am also still loving the structure of this workout. I get a good warmup, a good strength portion, and by the end I am hacking a lung and have worked up a good sweat.

Progress with the Blob

2005-10-29T17:01:00.000-05:00

A beautiful Saturday here in Dallas; 75 degree and all sunshine. I am happy to be back from miserable NOLA, but I will post about that later. I didn't have a written game plan for this Grip workout - just have fun and breathe some fresh air.

All with 3 min rest between sets and same on right and left:
Blob 30# H2H X 10
30# H2H X 5
35# X 1
37.5# X 1 (easy)
40# X 1 (1 ft up - PR)
#3 X 1 (right - this sucked) / #1 X 1 (left)
40# X 1 (2 ft up on right, 1 ft on left)
SM X 1 (missed by a hair) / #1 X 1
#T X 3 (right & left)
# 3 X Hold (much better) / SM X Hold
40# X 1 (3 ft up on right, 1 ft on the left)
#1 X Hold (very intense) / #T X Hold
50# lifted with 2 hands X 2
45# lifted with 2 hands X Hold
40# lifted with 2 hands X Hold
30# X 1
#T X 3

This was a very fun grip workout. I am very pleased with the progress I have made on the 40# blob. On all my attempts, but most especially on the 40# attempt, I really focused on using Pavel's Naked Warrior and tension techniques- I clenched everything up and imagined that my hand was a magnet crane and my fingers were just digging into the iron.

Must have done something right, because the last time I attempted the 40# blob was 2 weeks ago and Icould only barely make it budge. I dominated it today. Lifting those blobs is really damn fun for some reason.

I screwed up on the first #3 attempt. But the second one I got right and closed the #3 to within a centimeter. This is a brand new #3, so I think it will give a little more with some seasoning. I am still developing my technique on the grippers. I am now dominating the SuperMaster.

Anyways, any progress is good progress, right? I hope that I didn't overdue it with this grip workout - I want to have a nice KB workout tomorrow.

In other news, as of last night I am teaching myself to whistle. You know how some people can stick their fingers in their mouths and whistle super freaking loud? Well, for several good reasons, I really want to be able to do that. So while procastinating on a business paper last night I googled it and found instructions on how to whistle loudly. So, I'm going to practice and practice until I get it. My lips are now swollen like a water balloon.

OASiS Workout #3

2005-10-20T21:00:00.000-05:00

Again, felt sour and did not want to workout. The hour and a half drive to and from work everyday is absolutely killing me. In my book, 8:00PM is way too late to be working out. Got my ass into the workout and kind of lumbered through it. Tomorrow is Friday. That would be great, but Tuesday I go back to NOLA and things are already hectic because of that.

OASiS>MP>Windmill
@ 2pd.: 1>2>3>2 (TT: 9min 45sec)
rest 2
@ 1.5 pd.: 1>2>3>4>2 (TT: 13min 23sec)
rest 2
@ 1pd.: 1>2>3>4>5>2 (TT:13min 01sec)

TT: 40min

Like I said, I kind of lumbered through this. However, now that I look at the times it actually wasn't that bad of a workout. The last set with the 1 pood I really tried to push it too make up for some time. I didn't realize that I actually beat my 1.5pd. set. I concentrated a lot on protecting the hand callouses in the snatches during this workout. I have made progress, but my for is still not great.

Hopefully I'll have time to have a nice long workout on Saturday.

OASiS Workout #2

2005-10-17T19:03:00.000-05:00

Late in the day, felt poopy and really didn't want to work out. I felt great once I got the blood flowin' though.

OASiS>MP>Windmill
@ 2pd: 1>2>3>1 (TT: 6min 14sec)
rest 2
@ 1.5pd: 1>2>3>4>1 (TT: 9min 16sec)
rest 2
@ 1pd: 1>2>3>4>5>1 (TT: 12min 45sec)

TT:~32min

Notes:
At the end of this I was feeling really great. I was thinking that I might have to amend my ladder plan to add more reps. On second thought though, I need to keep in mind that this ladder is going to build up really quickly (that's what ladders do, duh) so I think that I am just going to go with it. Could have done more work but I had to attend to the family. Good recharge workout.

Afternoon Grip Workout

2005-10-15T15:16:00.000-05:00

2 min rests between all sets

Hex 25 H2H X 10
Blob 30 H2H X10
35 X 2
37.5 X 1
40 X no go
BBSM X 1 (closed) / #1 X 1
37.5 X 1
RB260N X 1 (killed it) / #1 X 1
40 X nope
BBGM X 1 (within 1 cm) / #2 X 2
40 X still a no go
37.5 X 1
30 H2H X 10
#1 X 10 / #T X 10
37.5 X 1 (to lockout)
#T X 5 & Hold / nothing on the left

Notes:
A strange grip workout. On the pinch, the right hand felt weak, but the left felt very strong. On the grippers, the right felt strong but the left felt weak. Who knows. I do know that I killed the BBSM on the right. That is awsome and a new PR. I really think it had more to do with setting the gripper than with an increase in strength. The more I work with the grippers, the more I realize that there is a lot of technique involved - and that makes me enjoy it all the more. I think I have come to a new level and understanding in setting the gripper. It is only a matter of time until the BBGM goes down - I'm thinking by Christmas if I train smart.

On the other hand, I really thought that I was going to have an easier time with the 40lb blob. The 37.5 blob goes up no problem, but the 40 just won't budge. Not sure what the deal is, and I think I may ask the good folks at the gripboard. Either way, the 40lb blob is definately on the goal target radar. Maybe I should make that a goal for Christmas too.

A Puker

2005-10-13T16:37:00.000-05:00

Do any of you out there have this problem? You sit there and plan out your workout. You look over past workouts. You access how you are feeling, what you feel like doing. You write something down. You erase it. You write something else down. Looks good. Not so much more than the last workout. Maybe a new personal record here or there, but nothing crazy.

Then you get halfway through the workout and say to yourself,"What the hell was I thinking? There is no way I am going to get through this workout!"

Well, it happens to me quite often, and today was no exception.

Bent Over Row @ 2pd.: 10 > 7
Squat @ 2pd.: 10 > 5
MP @ 1.5 pd.: 8 > 7
Rotational Deadlift @ 3pd.: 7 > 5

->Vertical Superset (First Set: 10m36sec / Second Set: 9min50sec)
TT: 20min

rest 5 min

2 Hand Swings
@ 3pd.: 20 > 15 > 10 (4min53sec)
rest 5 min
@ 2pd.: 20 > 15 > 10 (4min40sec)

TT:40min

Notes:
So, I got through the strength set just fine. In fact, I did a little more than what I had written down. It was after that very first set of swings with the Beast that killed me. Holy smokes, I had underestimated that thing. I had originally planned on doing the same sets of swings with the 1.5 and 1 pood. No sir. I knew that wasn't happening. After the first set of 2 pood swings I was feeling light headed. After the second set I could feel the stomach quivering. After the third set I had my head in the sink dry heaving.

And it's my fault too. My very first rule is if I miss a week of cardio work I have to go back 3 weeks in training. I thought I could just jump back in there. Well, I paid for it - yet again.

OASiS Workout #1

2005-10-11T20:05:00.000-05:00

Got down and dirty with the KB's again today and it felt great. While I was pleased to find that I had not lost much strength in the grip department, it was not the case in the strength endurance department. I guess that hefting a couple of coffee bags a day will just not get it done.

But I have come up with a new plan of attack for the next few weeks. I really like the structure of the last few workouts because it uses all the KB's and coincidentally uses up all of my strength. So I am going to make a ladder out of it. I will add 1 rep a workout for 10 workouts. So, for example, the 2 pood set will look like this:
#1: 1>2>3
#2: 1>2>3>1
#3: 1>2>3>2
#4: 1>2>3>3
#5: 1>2>3>4
#6: 1>2>3>4>1
...and so on. I will do this "OASiS Workout" 10 times, and will try to have at least 2 each week. I will finish them off with some swings or strength work or whatever else seems to float my boat.

OASiS Workout #1 went down like this:

OASiS>MP>Windmill
@ 2pood: 1>2>3 (TT: 5min 44sec)
rest 2
@ 1.5pood: 1>2>3>4 (TT:8min 39sec)
rest 2
@ 1pood: 1>2>3>4>5 (TT:12min 38sec)

Notes:
I went quickly and I was actually quite pleased with my cardio levels. Strength went down quite a bit. The last couple of presses w/ the 2 pood I had to push press. I think I will catch up with the program though. I had planned to do some swings, but decided against since I have been out of the groove and I didn't want to push it into injury. I was worried about my grip and forearms since I had worked them out earlier today, but they held up just fine. Fun workout and I was absolutely ka-put by the last set.

Afternoon Grip Workout

2005-10-11T14:00:00.000-05:00

Got some new Blobs and a new gripper in the mail today and I couldn't help but have a big afternoon serving of grip work. The blobs I recieved are a 35, 37.5 & 40 pounders. The gripper I recieved is a RB300 with brass handles and black spring. The gripper is a real beauty. It feels so solid in the hands.

Here is the fun that ensued:

Blob (All lifts are the same for right and left, and also a 2 min rest between all sets)
30 X 2
35 X 2
37.5 X 2
40 X 1 Attempt: wouldn't budge
BBSM X 2 ( prob. 2-3mm) / #1 X 2 (left)
RB300 Attempt (holy smokes!)
40 X 1 (got it maybe 2-3 inches off the ground)
37.5 X 1
BBSM X 1 / #1 X 1 : both of these I held for long as possible
30 H2H X 10
#T X 5
#T X 5

Notes:
Man, that second attempt at the BBSM I wanted to close that sucker REALLY bad. Got it within litterally a hair - that last milimeter is that hardest. This means that I need to be doing some crush and beyond the range work. Maybe I will file down my #2 when I get to Dallas.
Well, I was happy to lift the new 35 & 37.5 blobs with relative ease, but that 40 pounder is the now the goal.

Holy smokes that RB300 is tuff. The good man I bought it from said he thought it was like a 3.2, but I have to disagree. I think it is more like a 3.6 - 3.7. Maybe it just needs some seasoning though.

Looking back in my notes it seems that my last real grip workout was more than 2 weeks ago. So considering that I actually have gotten stronger is awsome. Again, I think that working out with the Beast has something to do with this.

Recap from the Past Week

2005-10-10T14:59:00.000-05:00

The last week has been an absolute whirlwind for me. Monday I slept on my right shoulder wrong and woke up in complete pain. Tuesday I got a call from work instructing me to go to New Orleans, and I arrived in NOLA the next day.

NOLA broke my heart. You see the pictures on the news, but it is not the same until you are actually there. The city is devastated, but the people are resolute. We got started working at 7:00 AM everyday and I went to Bourbon street until 4:00AM every morning. Bourbon street is alive! I had long conversations with some very interesting people; a camera man for WWL, a guy who cleaned up the Presidential Suite before Bush came, and plenty of search and rescue guys. They are all working very hard and I was honored to buy them a beer.

I told my wife the night before I left for New Orleans that I was scared about what I was going to see there. I was afraid of seeing and smelling a city full of death. The last day we went to the Bywater district and I smelled that death. We got out of the car and started throwing up because of the smell. I shutter to think about it and I know that smell will never leave my memory.

I got a chance to workout by lifting coffee bags. Coffee bags are big burlap sacks, a bit lager than a pillow, and they weigh 150lbs. I was able to clean and press a bag in front of all the warehouse men - they told me that the only other guy in the warehouse who could do that is a huge man named "Mad Lester". The rest of the days I would sneak around a stack of coffee and lift a bag and press it for reps. At the bars at night we did a lot of arm wrestling. One night I beat 3 guys on both arms 2 times in a row - I was sore the next day from that.

The trip was exhausting - mentally and physically. I feel like I have been sleeping for the past 3 days trying to recover. My shoulder is finally starting to get back to normal and I am looking forward to getting back into my routine.

Back From NOLA...

2005-10-08T11:01:00.000-05:00

Didn't have time to post before I left, but I have been in New Orleans since Tuesday. Needless to say I didn't have KB's with me, but that doesn't mean that I didn't get a few workouts in. Still in recovery mode and I will be posting more in the next few days.

Back At It in the Courage Corner

2005-09-30T19:42:00.000-05:00

It's great to be back home and back in the Courage Corner. I like being able to take my Kettlebells and Grip stuff on the road, but there is just nothing like having all your equipment laid out just the way you want it. That being said, this is the first workout in a long time (if ever) in which I used every one of my kettlebells.

OAS>S>MP>W = One armed swing> Snatch>MP>Windmill

This is such a great movement which Com. Chimmers turned me onto. It really embodies the greatness of kettlebells, imo. Being able to quickly and effectively hit every muscle group in the body, build raw strength, and puke up a lung - all in one movement. Another variation which I will be trying soon was posted by Com. Maxwell this week: 2 KB clean> press> front squat.

OAS>S>MP>W @ 2pd.
1>2>3

OAS>S>MP>W @ 1.5pd.
1>2>3>4

OAS>S>MP>W @ 1pd.
1>2>3>4>5

TT: 21min 57sec

rest 3

H2H @ 32.5Blob X 5
Two hand deadlift @ 45lbBlob X 2
Two hand deadlift @ 50lbBlob X 2
Two hand deadlift @ 45lbBlob X 2
32.5lb Blob Deadlift X 2
30lb Blob Deadlift x 2

Front Squat @ 2pd. X 10
Bent Over Row @ 2pd. X 10
Rotational Dead @ 3pd. X 7

TT:47min

The great thing about having kettlebells, or any weight implement, lighter than the one you are used to is that you can eke out extra reps. By the end of the 1pd. OASiS I was toast. Had a fun time playing around with the Blobs, and I felt stronger than I expected. The last set was very strong.

Last Workout with Com. Chimmers

2005-09-27T21:44:00.000-05:00

So, Rita came and went. She spared us and the rest of Galveston. Nonetheless, Rita has given my wife and I the kick in the butt to start moving back up to Dallas sooner than we had anticipated. Which is unfortunate, because Com. Chimmers is moving to the Midwestern mecca of kettlebells- Mineapolis, MN. We got together and worked out in my parents front yard. My friend Fernando came and smoked Marlboro reds and played music from his car, which made us look cool. This was an awsome workout. Finally got to try some 2 KB snatches with the 1.5 poods. This made up my mind that I definately don't need to buy another 2pood anytime soon.

3-5-7 double cleans w/ 1.5 pd
3-5-7 double rows w/ 1.5 pd
1-3-5 double military press w/ 1.5 pd
3-5-7 double windmill w/ 1.5 pd on top, 2 pd on bottom
5-6-6-10 swings w/ the 3 pd.

Hurricane Party Workout with Com. Chimmers.

2005-09-23T21:31:00.000-05:00

So, I am a evacuee. But, I am an evacuee with kettlebells. The night that Hurricane Rita was scheduled to make landfall, we had a little hurricane party at my parents house. Com. Chimmers came over early and we had a nice, intense workout. This was the first time I actually did some OASIS and I am hooked. The preceeding couple of days I had been absolutely glued to the TV - sitting there with remote in hand and mindlessly flipping between FOX, CNN, MSBC and TXCN. After this workout, a couple of beers, and a Pat O'Brian style hurricane, I actually went to sllep at a normal hour without watching the news. I like the way that my wife put it; she said it was like Christmas Eve, except instead of anticipating the morning to find all sorts of presents, we were go to awake to our house and community being destroyed.

OASISMPW=one arm snatch>snatch>military press>windmill

1->6 OASISMPW x 2 w/ 1.5 pd

40 hand grenades w/2 pd

20 around the worlds w/ 2 pd

20 around the worlds passes b/w Chimmers and myself w/ 1.5 pd

15 b/w the legs w/ 2 pd

Evacuating the Courage Corner

2005-09-20T19:37:00.000-05:00

Well, Hurricane Rita is bearing down on us and we are getting the hell out of dodge. Packed up all of my grippers and all my Pavel videos and books. I told my wife that I was afraid of my kettlebells getting blown away and so I would have to take those also. Hopefully I'll be able to workout on Thuresday.

Stay tuned for more news on this channel.

Back Home: Grip & Cardio

2005-09-19T16:41:00.000-05:00

Nice to be back home and able to play with all of the toys in my "courage courner". Wasn't planning on doing too much grip work, but as usual I got into it and couldn't stop. Also, my grip was very very strong. This reinforces my belief that I should only train grip 1-2 times a week. Either way, must have been doing something right the last couple of weeks.

ROM Warmup

2 KB Windmill
x5 w/2 pood on top & 1.5 pood on bottom
x5 w/1.5 pood on top & 2 pood on bottom

Softball Hold
2x40
2X50

BBSM x 2
BBGM x 2
BBSM x 1
RB260N X 1

MP @ 2pood x 4

Swings @ 3 pd.
20>15>10
Time: 4 min 8 sec

MP @ 2pd. x 2

Swings @ 2 pd.
25>20>15
Time: 3 min 53 sec

SledgeLever x 3 @ 6.5/6.5>7/6.5>6/6> x 7 @ 5/5

Swings @ 1.5 pd.
30>25>20
Time: 3 min 51 sec.

Rotational Deadlift @ 3pd. x 8>5

Total Time: 45min

Notes:
So, like I said, the grip felt just awsome today. I am completly dominating the RB260N. I think I could have closed the BBSM if I had not done the softball before hand. Fun stuff. The sledgehammer felt really great today too. Cardio took a little hit, but not as bad as it could have been, mostly thanks to the workout on Saturday. The 2 KB windmills were alot of fun and I think those will replace regular windmills.

Also, I am trying out a new supplement: BioTest Surge. Before I was using Endurox R-4, and that worked fine, but I felt like it was more geared towards high endurance sports rather than strength and muscle building. I decided to give Surge a try because it has the ratio of protien/carbs I want and it has BCAA's. I'll post a review here in a couple of weeks.

Workout with Com. Chimmers and friend

2005-09-17T11:04:00.000-05:00

A fun a little workout with Com. Chimmers and a friend who was visiting that weekend. I convinced my friend to join us in a workout that Saturday morning, and he was very brave to come along. He did very well considering that he had never picked up a kettlebell before! We had a very informal, fun workout where we kind of stood in a circle and passed the KB around for out sets. I may have forgotten a set or two, but Chimmers and I basically did this...

All done with the 1.5 pood.

Swings
20>25>25

HG
25>25>25

Swings
25>25>20

Rotational Deadlift
15>10

Sots Press
5 left / 5 right

Windmill & Press
5 left / 5 right

TT: about 30 min.

Just when I was about to brag on DragonDoor...

2005-09-15T14:26:00.000-05:00

So, I broke open a callous on my left hand on my last workout on Sunday. I put Neosporen on it every night and Gold Bond hand lotion during the day. By Thuresday the sore was completely healed and I felt it was even well enough to try snatches on. So I go cocky and set out to complete the workout I got interrupted on last time. I really focused on not letting the KB "shake". I also figured out that I was not "bouncing" the KB up on the downswing on the left as much as I was on the right. So I put a paper towel around the handle and went after it.

ROM Warmup

Snatches @ 2pood

5>10>5>5>7>TORN CALLOUS

TT: 16min

rest 3

Bent Over Row @ 2pd.: 10>7
Rotational Deadlift @ 2pd: 10>7
Front Squat @ 2pd.: 8>5

TT:32min.

The snatches were fealing really great, and I was thinking, "Oh man, I am going to get on the DDoor forum and brag about how I healed up that brooken callous in only 3 days and now I am snatching again and wil lbreak my old PR." Well, exactly at the same point as last time I felt some pain in the left hand. Tossed the KB to the right, finished the set, and looked down at my hand - torn callous AND blood. *$(@$#!@!!!! I was soooo pissed.

I was really pissed because the snatches were feeling so good and I was really concentrating on my form. So now the question is, did this happen because of my form? Or, would it have happened anyway because the skin was weak and still healing. Either way, a cocky and stupid move on my part and I paid for it. I will not be bragging on DragonDoor. Let's see how the skin looks on Monday though.

The Good News and The Bad News...

2005-09-11T20:00:00.000-05:00

Had make the workout quick today. Also, I am on the road and I only have my 2 pood KB and a couple of grippers.

Good News: New snatch PR

Bad News: Tore open a callous on the left hand.

Dammit! For some reason lately when I have snatched my right hand is completely fine, but my left gets TORE UP. I gotta figure out what I am doing wrong here. There is no reason for a callous to get torn open on this many reps. I was REALLY bummed because I was looking forward to focusing on snatches all week.

ROM Warmup

Snatches @ 2pd (same on right and left)

5>10>5>5>7>broken skin

TT: 15min
Total: 64 Snatches @ 2pd.[PR]

rest 4min

Swings @ 2pd.
25>25>25>25
TT: 7 min.[PR]

rest 3min

Bent Over Row @ 2pd. X 10
Front Squat @ 2pd. X 5

TT: 38min.

The thing that really pisses me off about the torn callous is that last years when I was training for the XCountry GS meet and was doing tons and tons of snatches I had no problem with torn skin at all. I seem to have lost that technique since then.

So, because I got cut short with the snatches I put in the set of swings. I quickly leafed through my workout log and found that I had done 4 sets of 25 in 6 min. Several weeks ago, so I made this my goal time. Well, this set I completed in 7 min and I was disappointed until I looked in the workbook again and saw that the swings done in 6 min several weeks ago was with the 1.5 pood. So that is a great improvement. Cardio is definitely getting better.

Pinch Grip

2005-09-10T16:47:00.000-05:00

Sledge Lever (back) X 3 @ 5/5 > 6/6 > 7/7 [PR]
25 lb Hex Deadlift X 2
-> Superset

30 lb Blob Dead X 2
32.5 Blob Dead X 2
25 lb Hex H2H X 20

Hub @ 15 >20 >22.5
SledgeLever (front) X 3 @ 4 > 4> 4
-> Superset

25lb Hex H2H X 20
32.5 Blob Dead X 2
30 Blob Dead X 2
25lb Hex X 2

TT: 37min

Lifting blobs and hub feel soooo good on the hands. Fun workout. Hands are ka-put.

Grip & Strength

2005-09-08T15:55:00.000-05:00

Didn't get enough sleep last night and I almost didn't workout today. I took the gamble that once I got some blood moving my central nervous system would wake up and I would be fine. Well, I won that little gamble. This was an instense and awsome workout that is littered with personal records.

ROM Warmup

Windmill @ 2pd. X 5

25 hex blob H2H X 15
30 blob deadlift X 2
32.5 blob dead X 2
25 hex blob H2H
32.5 blob dead X 2
20 blob dead X 2

Windmill @ 2pd. X 5

rest 2

Bent Over Row: 3pd. X 5 > 2pd. X 8 > 2pd. X 6 [PR]
Towl Deadlift: 131lbs > 131 > 106
Push Press: @ 2pd. X 8 > 6> 4 [PR]
Box Squate: @ 2pd X 8 > 6 > 4 [PR]
->vertical superset

TT: 55min

Notes:
Really took my time with this workout and enjoyed myself. It was killer and I was huffing the whole time though. For the Towl Deadlift I took a bath towl, put it through a 25lb weight and then through the handle of the 3pd. Then brought the two end togather and deadlifted. This was a bit tougher than I thought it would be as the towl is very, very thick. It is an awsome grip workout though. I should have timed how long I was holding it, but I would guess it was about 10-15 seconds, maybe less by the 3rd one.

Going back to the intensity theme I talked about a couple of weeks ago, I think that I am going to up the total time of my workouts from around 35min to 45min. We'll see how it goes. Great workout today though, and with some ZMA before bed, I know I will be sleeping like a baby tonight.

Grip & Cardio

2005-09-06T17:21:00.000-05:00

Had a great Labor day weekend. Took the four days as rest and ate and drank like a king. Today I felt refreshed and well healed and ready to go after it. Am going after the grip very heavy for the next few weeks, and I decided to kick things off with one of my favorites; Softball Deadlifts. I knew my cardio would have lost some steam, so I did the same swing set as I have been, but I took my time with breaks. Also am happy to have my 1 pood back, and so I did some high reps snatches ala Bill Fox.

ROM Warmup
Softball Dead
2 @ 35
2 @ 40
2 @ 45
2 @ 50
2 @ 35

Swings
3 pd.: 5>15>10
2 pd.: 20>25>20
1.5 pd.: 25>30>25

TT: 14min 30sec
rest 3

Thick Handle Hammer: 40 X 5>4>4

1 pd. Snatch
20>15>10

TT: approx. 40 min.

Grip & Strength

2005-09-01T16:14:00.000-05:00

On paper this was suppose to just be a test day for the grip as I am about to start a 4 week grip cycle. But alas, as soon as I picked up the grippers (and saw the inadvertent progress I have made) I could not put them down.

ROM Warmup

1 minute rest between all grip sets
COC#T X 5
#1 X 2 and hold
R: RB260 X 2 / L: COC#2 X 2
R: BBSM X 2 / L: COC#2 X 2
R: BBGM X 1 / L: BBSM X 2
TT: 9min 30sec

rest 1

HG @ 2pd. X 40
Push Press @ 2pd. X 4> 3> 2
BSquat @ 2pd. X 5> 5> 5
Windmill @ 2pd. X 5> 5> 5
->Vertical Superset
Set 1: 7min 14 sec / Set 2: 8 min 45 sec / set 3: 10min 16sec

TT: 35min

Notes:
Nice quick compact strength workout. Had planned on doing a set of swings at the end but had to cut it short because friends are coming over. So, I meant to test out my grip strength on the grippers since I haven't picked them up in at least a month, if not more.

I was surprised at the results. (This is all on the right hand) The RB260 I closed. The BBSM I closed to within 2-3mm, and the BBSE I closed to within 1 cm. A month or 2 ago I was able to close the RB260, but the BBSM was at least 1 cm, if not more, and the BBSE was an inch.

Needless to say, I was quite pleased and I am now super pumped about starting a grip cycle. For the first time I can see closing the COC#3 well within my grasp.

But the question is begged, "how the hell did this happen?".

I honestly think it is from working out with The Beast. Sure, I have been dong some heavy sledgehammer work, but only for the past week. I use thick handled dumbbell bars, but that's not heavy enough. However, I have been with The Beast for a little more than a month now. Last month I was doing a lot of Farmers Hold with it to finish workouts. The past couple of weeks I have been doing a lot of swings with it.

I have found in the past that KBs will maintain grip strength, but they won't push you into world class grip power by themselves. Maybe The Beast changes that. It would make sense...The Beast is 106lbs, and who knows how heavy it is within the momentum of a swing.

So, all in all, I am just tickled. Any kind of progress is great progress, and I can't wait to get heavy into grip again.

Strength Endurance

2005-08-30T14:07:00.000-05:00

Highly motivated by the news of the birth of Lucy Marie, Com. Chimmers new daugther. Com. Chimmers was carrying the Kettlebells up to the delivery room when I spoke with him. He said he wanted to take advantage of the adrenaline rush. That 'a boy Chim. I can't wait to check out his training blog to see the workout that he had.

As for me, I went after it also;

ROM Warmup

Swings
3pd.: 5> 15> 10
2pd.: 20> 25> 20
1.5pd.: 25> 30> 25
->Vertical Superset
Total Time: 10min 10 sec.

rest 3

MP @ 2pd : 3> 2 > 2
SledgeLever: 6.5/6>6.5/6>5/5
->Vertical Superset

rest 2

Swings @ 1.5 pd: 25> 20> 15
Total Time: 2 min 50 sec

MP @ 1.5 pd. X 8

Swings @ 2 pd.: 20> 15> 10

MP @ 1.5 pd. X 8

Total Time: 38 min.

Sweet workout. Really kept the heart rate up the whole time and didn't let off. Bumped up the first swing set just a tad, and cut almost 1 min. off the time. Awsome. I would like to get the nice little superset to a time of 9 min. or under. Presses felt very good also. Need to keep working at them and will be pressing the 2 pood 8 times in no time. Bicepts were still very, very sore from my snatch w/o.

Workout: Strength Endurance

2005-08-28T20:19:00.000-05:00

Started the w/o at approx. 7:00PM (a little late for me).
All the Snatches were done with a paper towel over the handle.
Same number on right and left.

Snatches:
2pd.: 5>7>7
1.5pd.: 15>10>5>7

Time: 20 min

rest 3

Bent Over Row: 5 @ 3pd.
Rotational Deadlift: 7 @ 3pd.
Bent Over Row: 5 @ 2pd.
Rotational Dead: 5 @ 3pd.

Total Time: 30 min.

Notes:
whew. Quite a workout. New PR on 2 pood sntaches and 3 pood Rotational Deads. I was hacking a lung at the end of the snatches. Luv 'em. Very intense workout. I think it will effectively give my body a little jolt. We'll see how I feel tomorrow.

Please pray for the people of New Orleans.

Workout

2005-08-26T16:36:00.000-05:00

ROM Warmup

2 Hand Swings
3pd: 5>15>10
2pd.: 15>25>20
1.5pd.: 20>30>25

->Vertical superset, like last time.
Time: 11 min.

Thick Dumbell Hammer @ 40 X 5>4>4
Sledge Lever: 6.5/6, 6/5.5, 5.5/5
Strict Military Press @ 1.5 pd. X 5>5>5
->Vertical superset

Total time: 26min

Notes:
So my original plan with the MP's was 5>4>3 with the 2pd. Shouldn't be too unreasonable, considering after the RKC Shoulder Blaster program I did 7 Mp's, right?
wrong.

I cleaned the 2 pood on the left arm and started to press, and it just didn't go up! It felt SOOO heavy. At first I had thought that I had accidentally picked up The Beast. On the right arm it was easier, but I still don't think I could have done 5 presses.

What happened?

Well, after my workout I took a gander into my training log. The last time I MP'd was 08/24. OK, but that was not a big MP set. The time before that was 08/18, and that was also a very light set with the 1.5pd.. And the time before that was 08/09! That was the test day of the RKC Shoulder Blaster Program.!

So basically I had not pressed a 2 pood KB in almost a month. No wonder it didn't go up!

So does that mean that I have lost all that progress I made from the 4 grueling weeks of the RKC Should program? No way. The new muscle fibers are still there. The muscle strength is still there. It's just that the muscles there have gone dormant. They forgot about doing presses. But it will be REAL easy to whip 'em back into shape.

On the other hand, same swing set as Monday, but shaved a minute off the time. For me, that is awesome progress.

Day After the Day After

2005-08-24T18:03:00.000-05:00

Well, if yesterday was a study of intensity, today was a study in poopy-ness.

Didn't get enough sleep last night, missed two meals earlier in the day, had a slight headache, and felt generally poopy. I was not excited about working out today.

I should give myself credit though..set a new PR.

ROM Warmup
5 Turkish Get-ups>Windmill @ 1.5 pood
30 hand gernade @ 2pd.
5 TGU
30 HG
rest 2 min.
5 Deck Squats @ 2pd.
5 MP @ 1.5 pd.
5 DS @ 1.5pd.
5 MP @ 1.5pd.

Total Time: 20 min.

I was planning on doing some 2pood and 1.5pd snatches to finish up but, man, my shoulders were smoked.

Mental Note: don't do TGU's and MP's before snatches.

Day After

2005-08-23T19:50:00.000-05:00

The day after that big swing workout and I am sore in all the right place; calves, hammies, glutes, quads, abs, and traps. Even the bicepts feel a little pumped. I am surprised at my traps being so sore...guess that's what Pavel means by "Tree swinging traps".

Forgot to mention that yesterdays workout was inspired by the last StrengthRadio padcast. In it Jason White talks about intensity levels. He says that each and every workout you should be pushing the intensity levels. Each workout you should have some sort of new PR. He says you should plan you workouts so that you have an inkling of doubt that you will succede in completing it.

Last week I had the same workout planned out on paper, but I only got through the first superset. This week I was inspired to take the bone by the teeth and kick up the intensity. Last week I completed the first superset in 14.5 min...this week in under 12.

08/22/05 - Big Cardio

2005-08-22T21:02:00.000-05:00

Big Cardio Day

ROM Warmup

2 hand swings
3pd.: 5>15>10
2pd.: 15>25>20
1.5pd.: 20>30>25

This was a big superset and done vertically. Started with the 3 pd. then worked down to 1.5 and started over at the 3 pood.

Total time: 12min.

Sledger Lever: 3 sets of 3

2 hand Swings
1.5 pd.: 20>20>20
2pd.: 20>15>10
3pd.:10>5>5

This superset was done horizontally (3 sets of 1.5pd, then the 2pd., etc.)
Total Time: 9min.

Notes:
Great workout. Very intense. New PR and puked a lung.

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