finally...

Sunday-

went jogging and did jump rope sets every block i passed. was good except i did too much jump rope and my calves cramped. hard. had to walk 2 miles monday to get it back to just feeling sore-ish. lesson learned.

Monday-

first real-ish day back. did 16min of 24KG swings and pull ups. 10 swings/3 pull ups. got 11 sets done. was total hell on my lungs. gonna be a rough road back from being sick but i'm on it. hard. doing that swing/pull up alt with swing/push up all week. then next week i start my 14 week plan back to glory.

more on that plan tomorrow.

Recap

Last Thursday-

5 rounds 6-8 80lb sand bag squats directly to 65 yard sprint
5 rounds 20KG c&p ladder to 15 yards walking lunges with 80lb sand bag.
(rounds 3-5 switched to sand bag shoulder carries- 65 yards left, 65 yards right)

finished with core circuit of alteranting power wheel roll outs and v-ups)

THEN I GOT SICK!

fuckkkkkkk

STILL SICK. and hating it. but i am resting and the good news is by the time i'm well, my ribs will DEF be healed so i can do pull ups, TGU's and dead lifts again.

FUCK YEA!

while dying on my couch i made my schedule for next six weeks when i'm well.

i will post it soon.

KIllin's my business and buisness is good....

Got home. Got serious.

5 rounds of-

1-3 double 20KG C&P Ladders
30 yards walking lunges (rounds 1 & 2)
15 yards walking lunges / 15 yards komodo dragon walks (rounds 3-5)

THEN tabata style jump rope- mixing it up with skipping, alt single leg and one-unders

Finished with-
3 rounds 15-20 second powerwheel bridges
3 rounds 8-10 front roll outs

Then went to kajukembo class and got FUGGED UP. (not really, but kind of).

My ribs are still sort of angry so I'm trying to be intelligent and not do any pull ups, dead lifts or TGU's and it is FUCKING KILLING ME! ARG! I miss them oh so much!

Ketchup....

Wound up traveling for business-

Got a hotel work out in.

3 rounds of
5 hand walk outs from the wall
6 clap push ups
10 deck squats
10 lunges each leg
20 fast air squats
20 V ups


When got back home did HOC with the wife-
1 mile = 3 laps, Station A and Station B = 3 rounds of A and B
Station A: 20 32Kg swings (wife burpees while i did swings)
Station B: 50 reps jump rope (wife jumping lunges while i jumped rope)

we banged this one out. No rest, hardly any walking last 10 feet to stations. And we ran fast. Finished with power wheel work

3 rounds
8 Steps on Hands-5knees to chest x 3

Wife tried like a champ but couldn't so she did 3 rounds front roll outs.

I really like it that we are working out together sometimes now. I *THINK* i have finally talked her into learning how to swing a bell- we shall see.

Unruly weights

Got a late start but Jonathan and I still got down lifting unruly things last night.

warmed up with
4 rounds of 10 hip-bridge-leg extensions with the powerwheel
4 rounds of 10 knee tucks with the powerwheel

then
5 rounds of
80lb sand bag clean and press (i did reps of 3, that thing kills me)
max push ups
pull ups (my ribs said no to pull ups so i did chin ups- underhand grip- and those went better but still couldn't do serious numbers)

then finished with 5 min of dragging the 100lb+ tire 150' back and forth.

that tire drag is the real deal.

HOC again today then kajukembo class tonite.

that sandbag is a BITCH. i can put up 80lbs on a bar no problem. i can put up 2 20KG bells no problem, i can get the 32KG bell up with some extra effort.... but that 80lb sandbag tries to make me it's bitch every time. it's shifting and unruly. if you don't have a sandbag, make yourself one- army duffel bag, playground sand, heavy duty trash bags and a shit load of duct tape.
get on it.

Run for your fucking lives!....

H.O.C. with the wife...

Glad she was there. She's a better runner than I am and motivated me to keep moving my lazy ass.

Station A- 50 jump ropes (wife did jumping jacks)

Station B- 20 16KG snatches (wife did mountain climbers)

Ran a mile so 3 sets of each Station A and Station B.

Then went to kajukembo class.

Today will be sandbag pressing destruction, sprints, pull ups (attempted at least, see how the ribs do) and powerwheel work all with my buddy Jonathan.

On a side note, as mentioned in the title of this post: I think running is important as far as *functional fitness* goes. Very important. I'm not a big fan of massive cardio and running for 5-6-10-20 miles whatever. But I think be able to crank out a mile or two or three at a strong, fast pace is essential and sprinting even more so. Why? For the reason above- for the day you have to literally run for your fucking life.
So run people. And be happy that you can. And when you're doing it and you meet the wall, ask yourself if the wall would matter if zombies, ninjas, rabid honey badgers, whatever were behind you. Motivation. Tackling fuel.

ARBIET MACHT FLEISCH!.... SO MARCH! MARCH! MARCH!...

powerwheel says what?

powerwheel says- fuck your core, I'ma BOSS.

4 rounds 10 kneeling roll outs
3 rounds 10 knees to chest with feet in straps on wheel

THEN

4 rounds
20 32KG swings (4th round did 15 as my back was starting to get wonky)
5 80lb sand bag front squats

FINISHER
5 min 100lb tire drag (pulling forwards then dragging backwards)

This KILLED me. I am PUMPED from doing this. The first set of swings/squats I wasn't feeling it but then my balls dropped and I got serious, put on my war face and charged through the next sets.

I did the swing/squat portion of the workout after thanksgiving dinner when i got home and I got five rounds. I backed off today b/c I wanted to have something left in the tank for that tire drag finisher.

I'M BACK MOTHERFUCKERS!

A lot of life going on. I deal with it like I always do- I lift harder and heavier. Until it gets too much and then I drink harder and heavier.
I've got my head back on and have almost dropped all of the 10lbs I gained in booze weight.
I know I know I know...

It's been 4 months since I've updated.

Here's what I've been doing since I pulled my head out of my ass and left my pity party.

H.O.C. with 2 stations of swings,
max pull ups in 10 min (I;m back in the 50's, still looking for the elusive 60) walking lunges
frog jumps
full range C&P's w/ the 20KGs
TGU's
deadlifts
dragon flags
assorted leg raises
v-ups
did the 200 swing challenge in November with about 60% success rate- started with the 20KG and then removed my training bra and started using the 32KG.
sand bag squats with Mean Green (80lb bag- FUCK THOSE)
hang cleans to push presses with my olympic bar with 115lb-120lbs for sets of 3-4
and i got a powerline power wheel- this thing is amazing. i've been doing it everyday. i almost did 65yards yesterday walking on my hands with it after doing 5 rounds of walking 30 yards with it. the drills done on your back are also so much harder than they look. it's my new fave toy

yesterdays workout was as follows
1-3 20KG C&P ladder
30 yard powerwheel hand walk to other KB for another 1-3 C&P ladder
did this for five rounds.

then 5 rounds of 30 yards walking lunges/30 yards frog leaps

finish with 55 yards powerwheel hand walking
1 mile fast walk cool down.
was a great workout.

i started taking kajukembo and its been great. i really really like my instructor. he's a great guy, very very skilled and a good teacher. been doing it for about 2 months now. 3 weeks ago i got my ribs bruised pretty badly sparring and busted my foot open. my foot is finally mostly healed but my ribs are still pissed. b/c of my ribs, i've been limited to what I can do-
pull ups are hard
dead lifts are off the menu
and no really heavy weight over my head or TGU's.
also b/c of my foot, I haven't been able to run either.
i'm working with what I can. i really want my ribs to heal so I can start eating pull ups for breakfast, lunch and dinner again- then I can get back to advanced pull variations.

expect more dispatches- it's good to be back.

WK2 D2 & D3 and WK 3 D1

Whew- That's a mouth full... recap:

WK2D2- made an 80-85lbs sandbag. Used it for squats and lunges as presecribed. FML that was hard. The walking lunges destroyed me.

WK2D3- used the sandbag as perscribed, let me tell you- cleaning and pressing an 80/85lb sandbag is WAY harder than C&Ping 80lbs of bells or olympic bar. That shit KILLED me. workout was
1A5x5 sand bag C&P
1B 5x 5-10 KB rows
2A 3 x 10, 8, 6 double KB swings
2B 3 x 10, 8, 6 double KB cleans (used double 24KG's for both of these)
tabata jump rope- no jump rope so used firehose for rope work tabata style. vomit inducing.

WK3D1- on deadlifts, finally got back in the game with 271lbs- that's 17lbs shy of double me. Got it up twice. Probably had 1 or 2 more in me. Was amped b/c it didn't go up the first two times i tried. Changed grip and BANG!
also dragon flags are finally looking respectable. Video's of the carnage below..

WK 2 D1

I didn't get my 3rd workout of the week in last week. I'm kinda pissed at myself but it wont happen again so onwards and upwards.


Yesterday we got serious and started adding weight.

I haven't deadlifted in like 4 months+... ouch! Adding weight was humbling. When I was doing it weekly, I got up to 5x5 at 275-280. I did 205 yesterday and it killed me. So sad. But I'll get it back. The floor press is humbling too but I am going to make progress on it over the next two weeks.

I am sore as HELL today. Was a good workout. When we got in I couldn't pour myself water b/c I couldn't stop shaking all over- AWESOME! WIN!

5x5 DL starting at 135, then to 165, then 3 sets at 205.

4x
floor press 3-6 @ 135lbs
mixed grip pull ups to max

2x
hammer curls w/ 30lb DB
push up to max reps

4round ab circuit of 15 each (v-ups, windsheild wipers w/ 135 on bar, planks, alt leg raises)

farmers walks w/ two 24KG bells 2 rounds of 120 yards

SMOKED!

WAR AND PESTILENCE!

WAR!

yesterday was war. WK1 D2 on the beast manual. and it was a BEAST

5 rounds back and forth of
24KG KB squats 5x5-10 reps (supposed to be sandbags but i dont have a new one yet)
100 yard sprints
(this made me want to puke hard)

2x 50' walking lunges w/24KG bell (again supposed to be sandbag but didn't have one)
after this i DID puke, twice

3 rounds
handstand push ups to max (which is about 1 half-assed and then holds)
body weight rows x 10 (supposed to be with a rope but i dont have a rope yet)

THEN the finisher- holy fuck. 5 min straight 100' sled drags, NON-STOP, 100' forwards, 100' backwards....
used a 129lb tire i have with a little rope on it, had an old broken KB handle, tied rope to it and had a brutal sled. dragging that fucker was awful. killed me. KILLED me. 5min of it was torture. LOVED IT.
today is a well deserved off day of eating and resting and tomorrow is WK1 D3... keep it coming!

IIIIIIII'MMMMMM BBBAAAAAACCKKKKKK

that's right motherfuckers!

No more periodization for me! Was a great 2+ months and made a lot of progress, esp on pull ups. Got up to 59 in 10min. Swings improved over 20% in #ers in 10min workloads and that was in my heavy weight. On my light weight it was closer to almost 35%.

BUT NOW!

Now I am tackling Zach Even-Esh's year long Underground Beast Manual - http://undergroundstrengthmanual.com/beast/

It is a year long program. Started D1, WK1 today at 7am with my buddy Jonathan who is going to go through it with me. I am not one to workout in hte morning but for it to happne for Jonathan, that's when it's going to have to be. Given that, today went really well....
Week 1 is setting up and getting used to the movements, week 2 will be setting records, week 3 will be BREAKING THEM and week 4 will be de-loading. Then onto a new 3 workouts for the next month. Today was

DL 5x5 w/ 135lbs

1A- floor press w/ 135lbs 4x 4-5
1B- mixed grip pulls to max (front, reverse, hammer grip and wide)

2A cheat hammer curls w/20lb 2x8 (first time I have done any kind of curl in about 8 yrs)
2B push ups max 2x14-15 strict military push ups

4x15 ab circuit (alt leg raises, v-ups, leg raises, planks)
assorted farmers carries

I want to put on 10-15lbs over this year so I am going to sleep MORE, eat MORE, eat a little cleaner and drink LESS.

Here we go. SPPPPPAARRRRRTTTAAANNNNNSSSS- prepare for GLORY!

no im not dead...

I have been doing this periodization workout and i keep it written down in a notebook AND I've been so busy at work that the blog has suffered...
next week I finished the second 6 week cycle of this workout and then, I am making a year long commitment to Zach Even-Esh's 12month Beast Workout. My friend Jonathan is going to take the plunge with me. I'll update as that goes along and I'll take before, during and after pictures. I'm actually really excited about it.
We shall see.

SHATTERED

my previous PRZ's last week at every weight, the 16KG, 20KG, AND the 24KG.
what what!?!?

this week is de-loading and fun time.

next week i start over again with new baselines and adding in some new drills including cleans and bottoms-up TGU's.

...

did medium day and heavy day. skipped squat portion of heavy day and only did 30 pull ups as this week is where i retest my baseline and see how my numbers have improved on
light, medium and heavy days.

going to be exciting.

Routine

I've been keeping track of my PRZ training in a log so the blog has been neglected. Did Medium day and Heavy day last week and then did a core workout on Sat. Took Sunday off. On heavy day i Did no pull ups

Did light day yesterday and CRUSHED my pull up #ers. Came really close to my short term goal of 60 in 10 min. I got 58. Did sets of 3 every 20-30 seconds. Mostly 20 sec breaks but went a little over a few times to control fatigue. The TGU's are getting much better.

Today is variety day and I am going to run hills at the park on the way home and do push ups and core work.

Next week is 100% effort to try and beat baseline numbers I established 4 weeks ago. I am excited.

Daily Inspiration

This shit *almost* made me cry. Get some.

Easy day

was a war. thought i was sucking ass. this week is 80% of PRZ.

then i went back and looked at journal and actually, I did really well. made progress.

and that's why you track your numbers boys and girls.

also beat my pull up record on the 10min work set. got 46. that's +1 to last week's high.

Medium and Heavy Day

Last week I was at the dentist Wed and Th. They gave me Halcion to deal with my phobia. I managed to do medium day but only did swings and get ups. Took TH off after sitting in dentist chair for 2.5 hours.

Did heavy day Friday but skipped pull ups. I was smoked after swings, get ups and squats. Still wasn't recouped from dentist. Took Sat and Sun off and today is back to light day with the goal of getting in workouts on Tues and Th and taking Saturday off.

Easy Day

Got down on 70% PRZ on the swings. Got it (98 swings) done in 6min- EXCEPT I screwed up and used the 12KG instead of the 16KG. Still...

Did rest of the workout of 10min work sets on TGU's, squats and pull ups and broke my PRZ's for 2 of those 3..

TGU's: 5/5 (new PRZ)
squats: 3x5/5 + 2x10 = total of 50 front squats
tactical pull ups: 9x5 for total of 45 (new PRZ)

My short term goal on the pull ups is to get to 60 in 10 min and my long term goal on the pull ups is to get to 100 in 10 min. Short term is within reach, that long term goal though.... that remains long term...

Friday

Did heavy day for the first time.

10min work intervals

swings
TGU's
pull ups

after that i was SMOKED. goblet squats didn't happen. did get a new record on the pull ups though- 41 in 10 min.

Today is 70% of my easy day. 70% of swings and rest is as usual.

Took rest of the weekend off to rest and sleep.

had to do it...

stayed loose on my off day with

alternating
handstand push up practice 3x3
planks to walk outs 3x 20sec-5sec-20sec-5sec

then alternating
ass-to-heal hindu push ups 3x5
30 sec L side plank/ 30 sec R side plank x 3

finished w/ 3x3 shins-to-bar leg raises

was going to take day off but weather was so amazing i had to get out there and do something.

Medium Day

10 min work intervals with the 20KG. 3 min rest periods between exercises except TGU's which was 4 min

Swings: 130 (6x20 + 1x10)

TGU's: 4/4

Goblet Squats: 30 (6x5). Quit with 2 min left b/c lower back was starting to feel tight

Pull Ups: 39 (6x5 + 3x3) This was a new record

I think I am going to use this week as my baseline for the periodization of this workout program. Heavy day is up Thursday. Going to take today off so I am rested and ready for it as this will be my first WO with the 24KG in almost 2 months. I am expecting destruction.

Post Tax Celebration Work Out

Soooo... felt sick, Slept for 2 days straight. Felt better. Skipped heavy day in a rare act of prudence. GTG on tactical pull ups Friday night at job #2.

Rested Saturday.

Started light day again today after finishing taxes.

Used 16KG bell. 10 min work sets for each drill. 3 min rest period between each except for TGU's, rested 5

swings: 7 sets of 20 = 140
TGU's: 4/4
squats: 5 x 6 (all goblets) = 30
tactical pull ups: 11 x 3= 33

GET SOME!
FEEL GREAT!

FML!

Hard day is going to have to wait b/c I feel like TOTAL SHIT! I am sick. ARG!!!! With two jobs and things really going well and super busy with career job #1- I do not have time to be sick. SO not happy.

1st week on the new plan

Mon was free day.
Did 3 x 5 HS tactical pull ups and 3 5-7 second hold dragon flags
then 3 handstand push up practice and walking planks to walk outs

Tuesday was medium day with the 20KG and it felt absolutely, fucking amazing!
10 min work sets, 3 min rest between drills
swings: 135
HS TGU's: 4/4
squats: 40 (assorted- goblet, front, rack R/rack L
tactical pull ups: 32 (9x3 + 1x5)

Today is REST and tomorrow is HARD DAY with the 24KG- can't wait suckas!

progressing to the next phase!

more TGU's and swings and a sneaky BW day on TH w/ jogging 1/3mi then 3 rounds of 2-5-hold underhand grip pull ups, 10 perfect push ups, alt leg raise bicycles, and 10 shoulder stand squats

fri/sat off

SUNDAY-
got back with Dou D, RKC to check my progress and my form is 110% better! wahooo! so that means he put me on a new program that is more working out than practice which i am STOKED about. has a light, medium and hard day of 10 min work zones for swings, TGU's, squats and pull ups. L/M/H is determined by bell weight.

cant wait to get on it.

Recap

Fri-
5x20 HS swings
5x 20R/20L btwn leg passes
5x5 strict pull ups
5x5 walking planks w/ walk outs

Sat- HS swing practice total of 180 reps

Sunday bike rides and long walks

Mon- Swing and TGU practice 5x20 and 5x 2/2 then 3x3R/3L 24KG renegade rows (sorry doug, couldn'y help it)

Tues- OFF

Keeping with it

Tuesday was off

Wed was on 5 sets 20 HS swings and 5 sets of 2/2 HS TGU's- i know that's not protocol Doug but I had to get it all in...

Yesterday was same 5 of 20 and 5 of 2/2

Today will be TGU practice with no weight fire hose work and assorted planks and walk outs.

week recap

every day for the last week.... 100 hard style swings and 10 x1/1 hard style TGU's except...

one day last week i was out of town so hotel workout
4 times through
hand walk outs w/ feet on wall x 3
clap push ups x 5
squats x 20
deck squats with jumps x 5
shoulder stand squats x 10

and then saturday
assorted core work

yesterday did 5 in a row 10 HS swings and 1/1 HS TGU's. felt good. also did my mobility warm up, halos an d goblet squats. I get my progress checked this weekend and i hope i get approved for more work/work load.

ALSO i have some new fave sites- check these out. they are BAD! ASS!

http://www.mbodystrength.com/

http://www.mymadmethods.com/

get some!

last week

of hardstyle swings and TGU's for 100/10. not sure what Doug D, RKC is gonna move me to next but I have DEF seen improvement. Did my 100/10 last night and my goblet squats and my mobility drills and it went really well.

here are some vids of my swings and TGU's from last week. Sorry they are late Doug.

same

hard style swings and TGU's. all the time. everyday.

form is getting better. i can feel it. i'm liking it. very excited about where this all will take me.

Mental

most every day this week except saturday I did

mobility drills- halos, goblet squats, planks, moving planks
then-
10x10 2 handed 20KG swings, sometimes resting 15min between sets, other times only rest 5-10 min

10 x 1/1 TGU w/ 20KG. sometimes waiting 30 min between reps, sometimes only waiting 10min.

life is hectic and i can't always follow my prescribed sets/time.

only one to 2 more weeks of this. thank god. b/c it is seriously fucking with my head. i know i am rebuilding a base and focusing on form- which will make me stronger and better. but for now it makes me feel like i'm not doing anything. i know that's all in my head- but it's still there.

Day 1, Year Zero

Yesterday I started what I will be doing for next 3 weeks.

Mobility Warm Up-
5min crocodile breathing
3 sets 10/10 halos
3 sets 5 goblet squats

Nekkid TGU's

3 reps per piece of the exercise with maximum focus on form, alignment, positioning and flexibility (even w/o weight, doing it like this was hard- i was sweating, short of breath, and my shoulders and core were burning)

10 x 10 swings w/ 14 moving planks L and 10 moving planks right before each set. 15 min rest after each set.

doing this was SO hard on my brain. waiting those 15 min between sets drove me CRAZY. almost 2.5 hours to do 100 20KG swings was a total mind fuck.

but I am working on it. Just have to remind myself I am rebuilding a stronger, correct base and the strength gains I will get from training smarter will be huge.

The journey officially begins...

Saturday afternoon I met up with Doug at a park by his house and he gave me a crash course run down in what he learned at the HKC certification he attended a few weeks ago.

WOW!

It blew my mind. Doug is going to help me train for the RKC in October and the next 2-3 weeks are going to be a huge mind fuck for me. All I will be doing will be swings and TGU's... the catch is how I will be doing them. REALLY concentrating on form. Half of the TGU's I will be doing won't even have any weight in them.

I will say this though, I was really sore from my time at the park with Doug and the only weight I ever touched was a 16KG bell and I don' think I did more than 20 swings. It was all focused on form and functional movement drills.

It is going to be a wild wild wild 3 weeks. I cannot wait to see what happens on this journey! I am actually anticipating some crazy gains in mobility and strength.

It kicks off today when I get home.

self-reflection day at the office

i was thinking about things and realized this about myself-
i DO like that i am a caring person and i empathize with people BUT
i also want to be a machine- both physically and mentally (in the the mentally tough sense)
i want to carve myself from stone and wood.
i want to be born again hard.
i want to put myself through physical hell and come out the other side of it made anew
so that if life ever hands me anything like it- i have already been there, done it and know i can handle it.

thinking about this made me amped. so....

today i am going to go home early and play with my barbell set and try and put it over my head for the first time. i will also be doing sets of 10 double 24KG swings.

For Doug

appreciate it buddy take a look at these two and let me know.

deuce.

"This love will persevere long after our bodies have died..."

"and come what may i know that i'll survive
but life puts your will to the test
of love and death and baited breath
i lost again
i put the pen to the paper
so read the words i wrote as favors
i wrote this song to let you know my friend
to serve a constant reminder
and come what may, i'll still be here
needing you, and i know you need this too
this heart, this heart of mine has seen so many things
and i know that they were untrue, but i've never doubted you
so please, please don't take for granted
what we have achieved
know that you are my everything
there is no me without a you
and come what may, i'll still be here
love every moment
cherish every second i have with you
you'll never walk alone
i'll never leave your side
this love will persevere long after our bodies have died
let me wash away every tear you've ever cried
you'll never walk alone
i'll never leave your side
they can't take it away
(love) the only thing that makes this life worth living
we'll always carry each other
we'll carry on"
-Reign Supreme
"And Come What May"

Inside

I don't do it often but yesterday it was raining, dark and 38 degrees. so i got down in the house AND I didn't break anything when I did-

5 rounds of 20 double 20KG swings then 5 rounds of 4R/4L double 20KG windmills.

Double windmills are FUN- OH how I have missed that old friend.

Basics

Monday madness back on the bells went like this

5 rounds 2 rung C&P ladders with the 24KG

4 rounds 5-7 second dragon flags

1 round 24KG TGU 3R/3L

then alt 4 rounds w/ 24KG of....

1R/1L TGu - 5R/5L snatches + one final round of 5R/5L snatches.

I will be doing 50 snatches a day, every day this week and next week we will crank it up to 100 with the goal of getting to 200. Once I get to 200, I will time it then start dialing down the time to get that RKC requirement met.

Oct 2010 baby!

Weekend Recap

Friday was a GOOD day-

4 rounds of

20 double 20KG swings
6-8 double 20KG presses(R1= see saw, R2= double M&P, R3= alt presses, R4+single ladders)
5 pull ups

Sat was OFF

Sunday
heavy dead lifts- did 225lbs again. 5x5. This time was MUCH better. My legs were 100% up to the task. MY grip though, on sets 4 and 5 around rep 3 got a little wonky/shaky. I think I am going to use that weight 1 more time this week and then jump to 235lbs.

This week I am focusing more on my KB training for the RKC- swings, C&P's and snatches- all w/ the 24KG. Last week I was on the road so much it was difficult.

This week so far

Mon- OFF to recoup from heavy DL's

Tues- drove all day for work to SA and back

Wed- hustled in office for 8 hours getting ready to head back to SA, drove back to SA, worked out in hotel room- did following

4 rounds alternating between 10 strict, slow nekkid warrior push ups and 15 scissor leg raises

4 rounds alt between 10 controlled ass to heal air squats and 1 min F/R/L/F planks

2 rounds 10 body weight rows from under desk in hotel room

TH- drive all day in SA then got back to town. CRASHED

Today is Friday and I've got a date with my bells. Swings and Snatches and pull ups.

ok ok ok

so Monday of last week i was in Austin and I got to hang out with my friend Nia while she trained her clients. I got busy in her driveway with her rope and a 24KG bell.

I alternated between 30 seconds of rope, 10 seconds rest, 5 snatches a side, and some sort of core drill (scissor leg raises, v-ups, F/R/L planks). Did this for about 25 min. Then went inside to watch her clients finish.

While inside I got sucked into practicing my C&P's w/ the 24KG. And then I was done.

This apparently did me in b/c the next day I woke up sick.

Didn't do anything else last week until Th and Fri where I got antsy and practiced my push up form. Did about 50 on TH and 40 on Fri.


SUNDAY SUNDAY SUNDAY
Stayed with my 5x5 dead lifting routine. This week it was time for 225lbs and that folks is where things got interesting. I almost didn't make my 5x5 with this weight. Maybe it was because I had been sick and it was cold as hell outside or maybe it's because this was the weight where things got hard. I am strongly considering using the weight again this Sunday and if it is as hard, I'll stick with it one more week and if it just goes up, then I know it was because I was recovering from being sick.
Regardless of that stuff- I am FEELING it today. Legs and entire core region are wrecked.
You want harder, stronger core muscles- do heavy dead lifts.

Fit Women are Hot

ok. so i know there are a few ladies who read my blog, some comment and some lurk. the one's who comment are friends of mine and they know my opinion on this. for everyone who doesn't here it is for what it's worth.

i know a lot of ladies who are gorgeous but think they aren't. why does this matter to me? it matters b/c i am actually a pretty caring guy and it hurts me to see people who don't love themselves who have every reason TO love themselves.

what the woman says in the beginning of this video is pretty right on. i'm letting her say it b/c she's a woman and i'm not and as such, she has far more credibility. i am just +1-ing her points. skinny, minny weakling fitness "models"= not hawt.

ladies doing ring push ups, muscle ups, swings, snatches, pull ups, dead lifts, olympic OH squats, burpess, etc = HAWT.


DO NOT BELIEVE THE HYPE! Almost no one wants your hips and clavicles bugling with hunger. don't get "skinny"... get functionally fit! Gain the skills to move and use your body- THAT is sexy.

ps: that woman doing those burpees @ 4:51 is EATING them for breakfast. talk about hitting the deck...

Ketchup

Friday-

24KG C & P ladders: 2 sets of 3 rungs, 3 sets of 2 rungs, then 3 rounds of singles

8 rounds 5 pull ups

60 alt leg raise crunches

3 rounds 4-8 second dragon flags

Sat-
OFF

Sun-
5x5 DL day @ 215lbs. Got all 5. Form better, lifts strong, recovery faster!

Mon-
Workout out w/ my friend Nia in Austin at her garage gym.
6 rounds of 30 second alternating rope work then 5R/5L 24KG snatches
then 3 rounds of 24KG C&P practice

BTW....

"I never saw a wild thing
Sorry for itself.
A small bird will drop frozen dead from a bough
Without ever having felt sorry for itself."

- D. H. Lawrence

swing for the fences

did my second 'swing mountain' day. used the 24KG this time. went for 400 swings in 30 min. GOT IT! did the first 90 swings straight with no rest then moved to sets of 30 and at the very end, 20. felt GREAT!

Tuesday

Did alternating presses with the 24KG. Got 2 to 2.5 per side for about 4 rounds then dropped to singles for each side for sets of 2-3 depending.
Then I worked on 24KG snatches, focusing on my grip and controlling the bell properly on the way down. Wasn't really counting reps but I would say I probably did about 60-80.

Got Convict Conditioning from DD yesterday in the mail. Read the first section of it. About to start to get into the meat of it- pretty stoked.

Weekend Wrap

Friday-

GTG w/ 24KG snatches

Saturday-
GTG w/ 24KG snatches and 5 sets of 2-rung C&P Ladders w/ the 24KG

Sunday-
GTG w/ 24KG snatches and HEAVY DEAD LIFTING DAY! YES!
Pavel's 5x5 plan @ 201lbs.

Got all of them and lifts felt great and super strong. Also my lower back is much less fatigued today than it has been last 2 previous Monday's. I am excited!

I realized...

after re-reading that article that I didn't start off the way I should have with my climbing my own mountain.

Next week when I start, I am going to start again with the 24KG and go for 300 swings, unbroken. I wont make it. I will note how many I make it through the first time without putting down the bell and then the next time try to beat it until I get to 300 unbroken swings with the 24KG. From there I will jump up to the 32KG and start cycling and adding reps/time restraints.

It's going to be a brave new world.

Top of the Mountain....

is far far away. Started my "Swing Mountain" today. Decided to do it after reading this - http://www.dragondoor.com/articler/mode3/551/?apid=sandyrkc61

I did yesterday as my benchmark day. I wanted 400 swings in 30 min with the 32KG. Instead I got 300 swings in 28 min (thats 21,600 pounds moved in 28 min).

The problem wasn't my posterior chain and it wasn't my lungs either- it was my forearms, hands, and wrists. Wow!

225 reps in my grip was SHOT. I was 225 reps in at about the 16 min mark. I could have done so much more if my grip was up to par. I dropped from sets of 25 to sets of 10, 5, and sometimes 15. The last 25 I went through in only sets of 5. My hands were SMOKED. Got to get that grip strength up. Going to do it again 2 or 3 more times then drop down to the 24KG and see what happens... excited!

This made me laugh..

http://www.joethepeacock.com/2005/01/ok-maybe-im-not-guy-to-do-it.php

and made me so happy that not only do I not like going to gyms, I don't feel the need to go to one. I love working out by myself where I can be myself and do whatever the fuck I want to get it done. Sometimes that means screaming at the top of my lungs, talking shit to myself, slapping the side of my head, and frantically pacing back and forth in front of what ever is on the ground getting ready to get serious with it.

Most of all in that little rant, I really liked this one-
"2. Don't laugh at the fat guy / girl. They're there just like you are, they're working just as hard as you are. In almost every way possible, they're 10x the athlete you are - not only did they show up to the gym to get better, they did it amidst snickering and comments from assholes like you - and that takes more guts than you'll EVER have."

So true.

Amped

I got excited yesterday reading comments on my blog and watching videos on ZEE's blog. I got home and did my pressing day and said FUCK IT and used the 24KG and I have made some progress since I got over the H1N1 Flu.
When I got over the flu I couldn't press that bell once on my left side and the right side was shaky. Yesterday I did 3 ladders w/ 3 rungs each and they were all strong lifts. WHAT WHAT!
Did pull ups to go with it then alternated ab/core drills with 5R/5L sets of snatches. Strong day.

Weekend Recap

Friday I got in my snatches w/ the 24KG and that was it. Was super short on time. 6 sets of 5 per side for a total of 60 snatches.

Saturday I was exhausted from job #2- didn't get off until almost 6AM so dead lifting was moved to Sunday.

Sunday I picked up heavy stuff. It was time for Pavel's 5x5 program. Since I got all 5x5 last week, I added 10lbs this week so it was 192lbs on the ground. I stepped up, got serious and banged those bastards out- all 5 sets of 5 with 5 min breaks between. Waiting the 5 min and resting between sets was easier this time. It was about as hard as last week. I could feel it and it took effort but I definitely had something left in the tank at the end.

The crazy thing about dead lifting is how it just wrecks your WHOLE BODY. I was feeling it almost everywhere when I was finished. The other insane part is I can SEE changes in my composition after only TWO WEEKS! And not just in my thighs and hips, in my friggin biceps of all places. Noticed it this morning while I was getting dressed. I was putting on my shirt for work and did a double take. Since I don't do curls, my biceps aren't very defined. All muscle I have there is from bell work and pull ups/chin ups. But this morning they were noticeably more shaped and bigger. I thought to myself- WTF?!

Today I have to get in my snatches for the day and single pressing ladders. My lower back is still pretty zapped from the DL's Sunday so I will be taking it slow. I took yesterday off entirely and only did some light stretching. Also, the quest to eat more is going decently well. It's gonna be a battle in the long run but I have been achieving that goal for the last 3 days.

the deal

anyone who has read this for a while (cant imagine why you would) knows that my pressing abilities lack and the 24KG is my nemeses for presses and high rep snatches. that being said- i have a new pressing routine i talked with some friends about yesterday. C&P ladders will move up to 2 days a week, one day a week with single bells and one day a week with two bells. 20KG's.

on top of that. this october i will be in FL for the RKC. i am terrified. its 10 months away but i have no idea how i am going to get ready for the snatch test. that 24KG mocks me. i am starting this month by doing 3-5 sets of 5 per side a day. after one month of that, i will start a more structured building program.

i will go to the RKC in october and i will succeed there. it might not be pretty, but i will do it.

just how to get there....?

Do your swings...

this article was seriously awesome. very inspiring. it made me decide to make my own "mountain" to climb.

http://www.dragondoor.com/articler/mode3/551/?apid=sandyrkc61

Cold

FUCK! It is freezing- literally. That is rare in Houston. It is supposed to snow- AGAIN- this week. Snow twice in less than a month certainly doesn't happen here. Yesterday was firehouse-fun day so it had to be done outside. Ouch.

It was so cold I thought my lungs would break into pieces. They didn't and I got the following done...

4 rounds 30 sec on/30 sec off alternating hose work
4 rounds 3R/3L 24KG renegade rows
4 rounds 30 sec on/30 sec off full body hose work
(both ends up and down at same time in a motion like a med-ball slam- these btw- are AWFUL)
4 rounds 3R/3L 24KG renegade rows
3 sets of 7-10 sec dragon flags

DONE.

this week

i have been lax in keeping this up.

did a day of pressing ladders, 4 ladders 4 rungs each using 20KG

also did a psh up day

then did first day of Pavel's dead lifting program.
5x5 w/ 5 min rest between sets. every time you can complete 5x5, you add 10 pounds the next time. etc etc. i started yesterday with 181 pounds. got it for 5x5. so next week looks like I;m gonna be at 191 pounds. All i can say is that today I am FUCKING SORE. EVERYWHERE.
I love it. Tomorrow will be the hose and some core work via renegade rows and dragon flags.