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
Friday, January 16, 2009
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.
Thursday, December 11, 2008
training 12/11/08
Today was the most difficult day of the EDT program.
PR zone 1 20 min.
a) pistols w/ 20kg bell 6 rounds x 3; 12kg bell 3 rounds x3
b) DBL swings 24 kg bell 9 rounds x5
rest 5:00
That was more intense than I was anticipating.
PR zone 2 15 min.
a) DBL front squat 24kg bell 9 rounds x5
b) overhead squat 45lb sandbag 9 rounds x 3
Good day but hope nest time I can push out more reps.
PR zone 1 20 min.
a) pistols w/ 20kg bell 6 rounds x 3; 12kg bell 3 rounds x3
b) DBL swings 24 kg bell 9 rounds x5
rest 5:00
That was more intense than I was anticipating.
PR zone 2 15 min.
a) DBL front squat 24kg bell 9 rounds x5
b) overhead squat 45lb sandbag 9 rounds x 3
Good day but hope nest time I can push out more reps.
Wednesday, December 10, 2008
EDT 12/9/08
I think I have EDT figured out now.
Yesterday my PR zone 1 20min: 5 reps each 9 rounds total
a) SNGL arm floor press 32 kg bell
b) SNGL arm row 32kg bell
5:00 min rest
PR zone 2 15 min:
a) DBL MP 24 kg bells x5 9 rounds
b) Pull-ups BW x5 2 rounds; x4 2rounds; x3 5 rounds
9 rounds total for PR zone 2; pull-ups did not go like I thought they would. Goal 5 pull-ups all 9 rounds.
I am enjoying EDT. I stay focused on my mission, I stay in my set time frame, in and out in less than an hour, and feel strong when I am done.
Yesterday my PR zone 1 20min: 5 reps each 9 rounds total
a) SNGL arm floor press 32 kg bell
b) SNGL arm row 32kg bell
5:00 min rest
PR zone 2 15 min:
a) DBL MP 24 kg bells x5 9 rounds
b) Pull-ups BW x5 2 rounds; x4 2rounds; x3 5 rounds
9 rounds total for PR zone 2; pull-ups did not go like I thought they would. Goal 5 pull-ups all 9 rounds.
I am enjoying EDT. I stay focused on my mission, I stay in my set time frame, in and out in less than an hour, and feel strong when I am done.
Sunday, December 7, 2008
Partner training
Everybody knows it can be more motivating to have some there to train with you. For a long time now I have trained by myself. I enjoy training by my self it is my time to escape from day to day life.
My wife has been training consistently now for 12 weeks and I am very proud of the progress she has made.
Today we were able to train together and I truly enjoyed it.
When we first started dating we tried it, but we are both hard headed and it was not pretty. I have become more patient and she has learned to tolerate me. I think both of these contribute to our success.
My wife has been training consistently now for 12 weeks and I am very proud of the progress she has made.
Today we were able to train together and I truly enjoyed it.
When we first started dating we tried it, but we are both hard headed and it was not pretty. I have become more patient and she has learned to tolerate me. I think both of these contribute to our success.
Thursday, December 4, 2008
Training 12/03/08
I have been reading a lot about EDT (Escalating Density Training) and I am intrigued about what people have to say. Zack Even-esh of Underground Strength Coach speaks very highly of it.
I have decided to give it a shot.
Warm up: I had extra time this morning so I decided to spend more time in my warm up mainly in the mobility drills.
core routine
abb work
counter movement jumps
mobility drills
The two exercises I chose for EDT
DBL front squats w/ 24 kg bells X5
Band swings w/ jump stretch band & 24 kg bell X5
Work time=20min. Performed 14 rounds
After I felt great, not completely spent, but new I had worked hard.
Finished with long cool down period of static stretching.
I have decided to give it a shot.
Warm up: I had extra time this morning so I decided to spend more time in my warm up mainly in the mobility drills.
core routine
abb work
counter movement jumps
mobility drills
The two exercises I chose for EDT
DBL front squats w/ 24 kg bells X5
Band swings w/ jump stretch band & 24 kg bell X5
Work time=20min. Performed 14 rounds
After I felt great, not completely spent, but new I had worked hard.
Finished with long cool down period of static stretching.
Tuesday, November 18, 2008
Meat Heads!
On saturday I was in the gym training a personal friend. I had him performing pushups w/ renegade rows using 12 kg bells. We finished up with swings using a 20 kg bell.
The entire time he was training there was a "Meat Head" who continued to walk over act like we were in his way, and then walk back to his friends on the other side of the gym and run his mouth about what my friend was doing.
Needless to say I have a redneck streak in me, that my wife tries to suppress, I was fightin mad. Why the hell does he feel the need to run off at the mouth about something he doesn't know about.
As soon as we finished I made a point to walk over to where he was, this "Meat Head" has the nerve to ask me why am I dogin him.
Long story short; his idiotic response was you can not get stronger using a kettlebell. I don't have to say anything else. You have just proven your stupidity. I was so fired up and ready to whip his @$$, redneck streak, I could not find the words to explain you are a "Meat Head."
Bottom line don't knock something until you try it. Most of all don't speak unless you are educated enough to make a comment about the subject.
The entire time he was training there was a "Meat Head" who continued to walk over act like we were in his way, and then walk back to his friends on the other side of the gym and run his mouth about what my friend was doing.
Needless to say I have a redneck streak in me, that my wife tries to suppress, I was fightin mad. Why the hell does he feel the need to run off at the mouth about something he doesn't know about.
As soon as we finished I made a point to walk over to where he was, this "Meat Head" has the nerve to ask me why am I dogin him.
Long story short; his idiotic response was you can not get stronger using a kettlebell. I don't have to say anything else. You have just proven your stupidity. I was so fired up and ready to whip his @$$, redneck streak, I could not find the words to explain you are a "Meat Head."
Bottom line don't knock something until you try it. Most of all don't speak unless you are educated enough to make a comment about the subject.
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