I want to mention today is day 27 on the WD. At the beginning it was tough for me because I felt like I was wasting away, and losing to much weight. Now I have found my stride with the program and feel GREAT. My strength is moving up, I have put on some muscle, and lost about 7 lbs of fat. I never thought I could gain strength by eating less. Anyways I plan on posting my before and after pics in a couple of days. Stay posted.
Training:
TGU armbar 5 min.
TGU 24 kg. 4 each side
32kg. one arm press 10 singles
24 kg Snatch 5 L/R at the top of each min 15 min.
20kg Fig. 8's 8 L/R :30 rest 6 rounds
Stretch.
Training is going great. Hope yours is too.
Friday, January 30, 2009
Wednesday, January 28, 2009
Great Day.
Today's training 01/28/09
Got some good ideas from people I follow and decided to put them to the test.
TGU armbar for warm up
C&P ladder 5x3 24kg (Pavel)
Snatches- 20 x 3/3 at the top of each min. (David Whitley)
they are suppose to be heavy, I used my 24kg instead of my 32kg, felt good next time it will be the 32kg
Running the bells- 12kg, 12kg, 20kg, 24kg, 24kg, 32kg (MC)
10 reps each up & down total time 4:55
Stretch.
Thanks for the great ideas everybody.
Got some good ideas from people I follow and decided to put them to the test.
TGU armbar for warm up
C&P ladder 5x3 24kg (Pavel)
Snatches- 20 x 3/3 at the top of each min. (David Whitley)
they are suppose to be heavy, I used my 24kg instead of my 32kg, felt good next time it will be the 32kg
Running the bells- 12kg, 12kg, 20kg, 24kg, 24kg, 32kg (MC)
10 reps each up & down total time 4:55
Stretch.
Thanks for the great ideas everybody.
Tuesday, January 27, 2009
What I want.
I always wanted to be a college level strength coach, but I kinda did my life in reverse.
I got married while I was still in school, had my first child before I graduated, and then learned how often strength coaches move from school to school. I decided I did not want to move my family all over the country, so I let go of college strength coach.
Next I thought I have all this knowledge from school, my certification, and experience I will a Private Strength Coach. I quickly realized I do not understand non athletes. I love training and can not work with someone who wants to sweat a little.
Now what do I do with my life?
i asked God to show me what His plan was. He did. I currently work with my dad, we run a small Budget Blinds franchise. I am truly happy with my faith, family, and career.
So what about my first true love the iron game?
I continue to study others, you can see who I follow on my blog.
every morning I am working out in my garage at 4:30 practice my skills, and perfecting technique.
Now for what I want.
I still want to teach others about the wide world of strength & conditioning. Instead of trying to reach the world I am going to put all my knowledge and time into my son. I want to pass the torch down to him so one day he can have all the glory.
Don't worry, I am very aware of those parents who make their kids do something they don't want to. I WILL NOT be that parent. I pray cooper loves to train the same way I do. My plan is to be the role model he needs and hope he comes to me asking to train.
I want my son to be physically better than me.
I want to teach him everything I know, and allow him to think for himself & design new creative ways of training.
I got married while I was still in school, had my first child before I graduated, and then learned how often strength coaches move from school to school. I decided I did not want to move my family all over the country, so I let go of college strength coach.
Next I thought I have all this knowledge from school, my certification, and experience I will a Private Strength Coach. I quickly realized I do not understand non athletes. I love training and can not work with someone who wants to sweat a little.
Now what do I do with my life?
i asked God to show me what His plan was. He did. I currently work with my dad, we run a small Budget Blinds franchise. I am truly happy with my faith, family, and career.
So what about my first true love the iron game?
I continue to study others, you can see who I follow on my blog.
every morning I am working out in my garage at 4:30 practice my skills, and perfecting technique.
Now for what I want.
I still want to teach others about the wide world of strength & conditioning. Instead of trying to reach the world I am going to put all my knowledge and time into my son. I want to pass the torch down to him so one day he can have all the glory.
Don't worry, I am very aware of those parents who make their kids do something they don't want to. I WILL NOT be that parent. I pray cooper loves to train the same way I do. My plan is to be the role model he needs and hope he comes to me asking to train.
I want my son to be physically better than me.
I want to teach him everything I know, and allow him to think for himself & design new creative ways of training.
Friday, January 23, 2009
Don't be afraid.
I have been trying to start over in my training, and get back to some simple GPP.
I have been spinning my wheels for the past 2 1/2 weeks.
Yesterday at work it hit me. There is nothing more GPP than swings, C&P, Snatches, & TGU.
My problem was I wanted to do to much. Try and be fancy or different. I needed to just get back to the basics of hardstyle. So I did. This morning I went back to the begining of swings and snatches with a a 20kg bell. Before I could snatch a 24kg 194 reps in 10 min. Now I am starting over focusing on form and rebuilding my conditioning level.
Today was a great day!
Don't be afraid to go back to the basics, drop the poundage, or start over. Sometimes you have to take a step back to see the full picture before you can move forward.
Something new I am goin start is adding a Bible verse to every post that is from my morning study time. This one is not from this morning, but has always been my favorite.
Isaiah 40:31
For he who hopes in the Lord, He will renew their strengths.
He will soar on wings like eagles.
He will run and not grow weary, he will walk and not be faint.
I have been spinning my wheels for the past 2 1/2 weeks.
Yesterday at work it hit me. There is nothing more GPP than swings, C&P, Snatches, & TGU.
My problem was I wanted to do to much. Try and be fancy or different. I needed to just get back to the basics of hardstyle. So I did. This morning I went back to the begining of swings and snatches with a a 20kg bell. Before I could snatch a 24kg 194 reps in 10 min. Now I am starting over focusing on form and rebuilding my conditioning level.
Today was a great day!
Don't be afraid to go back to the basics, drop the poundage, or start over. Sometimes you have to take a step back to see the full picture before you can move forward.
Something new I am goin start is adding a Bible verse to every post that is from my morning study time. This one is not from this morning, but has always been my favorite.
Isaiah 40:31
For he who hopes in the Lord, He will renew their strengths.
He will soar on wings like eagles.
He will run and not grow weary, he will walk and not be faint.
Friday, January 16, 2009
Training 01/16/09
Another cold one this morning. Its not that easy to get movin when it is 9 degrees outside.
Warm up:
TGU armbar x 5-10min.
OH squats w/ stick 5x3
Work:
OH squats 12kg bells 2x5; 24kg bells 3x3
Sngl DL 32kg 4x12
Windmill 24kg 1x8; 20 kg 2x8
Fig 8's 20 kg 5rounds x 8 L/R
Cool Down:
Lots of stretching
Warm up:
TGU armbar x 5-10min.
OH squats w/ stick 5x3
Work:
OH squats 12kg bells 2x5; 24kg bells 3x3
Sngl DL 32kg 4x12
Windmill 24kg 1x8; 20 kg 2x8
Fig 8's 20 kg 5rounds x 8 L/R
Cool Down:
Lots of stretching
Thursday, January 15, 2009
Redfine 2009
So I am a little behind in my New Year entry, oh well.
Been gone for awhile now I'm back on the block.
I am not a new year resolution person, but two weeks ago I had kind of a life altering revelation. I don't know if it was life altering, but anyway. This is a new year, a new begining, a chance to start fresh.
So I did. I looked at everything important to me in life. My faith in Jesus Christ, family, work, training and decided to do more in all aspects. What do I mean do more? My faith has always been there, but I can give more of my self, more time, more everything.
I have always put my family before my self, now I am going the extra mile to ensure they come before my wants and needs.
Work simple; Don't WASTE time.
Now for the biggie, Training. This is what spurred my Redefine 2009. I have been lifting weights since I was 12 and there is nothing I have not done. This year I wanted to see what would happen if I started over from scratch. All the way back to the basics. I am going to take one full year to start with GPP and progress to peak performance by the end of the year.
I have designed four 12 week macro cycles made up of three 4 week micro cicles. I am in week 2 of micro 1 macro 1 and feeling pretty good about what is goin on.
I have also done something I have never done. I began an eating program (most people call it a diet). I have heard a lot of great things about The Warrior Diet and decided to give it a try. I bought the book, have been reading it, and currently on day 12. I feel great.
Good luck with what you are doing this year. What ever it is rember one thing:
The will to win must come from within.
Been gone for awhile now I'm back on the block.
I am not a new year resolution person, but two weeks ago I had kind of a life altering revelation. I don't know if it was life altering, but anyway. This is a new year, a new begining, a chance to start fresh.
So I did. I looked at everything important to me in life. My faith in Jesus Christ, family, work, training and decided to do more in all aspects. What do I mean do more? My faith has always been there, but I can give more of my self, more time, more everything.
I have always put my family before my self, now I am going the extra mile to ensure they come before my wants and needs.
Work simple; Don't WASTE time.
Now for the biggie, Training. This is what spurred my Redefine 2009. I have been lifting weights since I was 12 and there is nothing I have not done. This year I wanted to see what would happen if I started over from scratch. All the way back to the basics. I am going to take one full year to start with GPP and progress to peak performance by the end of the year.
I have designed four 12 week macro cycles made up of three 4 week micro cicles. I am in week 2 of micro 1 macro 1 and feeling pretty good about what is goin on.
I have also done something I have never done. I began an eating program (most people call it a diet). I have heard a lot of great things about The Warrior Diet and decided to give it a try. I bought the book, have been reading it, and currently on day 12. I feel great.
Good luck with what you are doing this year. What ever it is rember one thing:
The will to win must come from within.
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