Over lunch
Z Health 10 minutes--short on time today and movement felt great
DB flat bench
40 x 17
55 x 15
70 x8
Neutral grip, bench DB bench
45 x 13//1 at a time+2/2
45 x 10 //2+2
DB row
65 x 11
65 x11
Cybex rows
150 x 14
150 x10
130 x 17
DB hammer curls (stand)
35 x 5/5
35 x 6/6
40 x 4/4
Overhead tri rope ext
8 x 10/5
8 x 7/3 30 sec rest PUs BW x 13
done
Tuesday, September 23, 2008
9_17_18 Z Health, Kiteboarding and Bench ME
nothing tested well
a few TGUs
16 x 2/2
16 x 1/1
24 x 1,1,1,1
tired, low carb, low cal day
Thurs 9_18
Kiteboarding at Ramsey
Waroo 16M, wind died and was very up and down,
Had to pull the safety and walk back about 15 minutes--bugger
beautiful day--went from 1-4pm since worked 4-7pm again
Bench ME
No lifting partner
1 hot rox at 5:30pm
kineso tape on since 12:30pm
Z NWU bench style
Flat bench---GOAL 220 x 1
95 x 10/135 x 5/ 135 w chains x5
165 w chains x 1
190 x 2 RPE 7, slt pause at chest
205 x 1 RPE 8 touch and go
175 w chains x 1
220 x 1 last 3 inches to lock out was slooooooooow, but good form
alternated with
stand bi curls--str oly bar, very strict
95 x 5
95 x 5
95 x 7
95 x 4
Blue choked rev band bench
--middle finger at rings
225 x 5
30 sec rest 225 x 4--done
a few TGUs
16 x 2/2
16 x 1/1
24 x 1,1,1,1
tired, low carb, low cal day
Thurs 9_18
Kiteboarding at Ramsey
Waroo 16M, wind died and was very up and down,
Had to pull the safety and walk back about 15 minutes--bugger
beautiful day--went from 1-4pm since worked 4-7pm again
Bench ME
No lifting partner
1 hot rox at 5:30pm
kineso tape on since 12:30pm
Z NWU bench style
Flat bench---GOAL 220 x 1
95 x 10/135 x 5/ 135 w chains x5
165 w chains x 1
190 x 2 RPE 7, slt pause at chest
205 x 1 RPE 8 touch and go
175 w chains x 1
220 x 1 last 3 inches to lock out was slooooooooow, but good form
alternated with
stand bi curls--str oly bar, very strict
95 x 5
95 x 5
95 x 7
95 x 4
Blue choked rev band bench
--middle finger at rings
225 x 5
30 sec rest 225 x 4--done
9_16 Tues Deadlift ME night
Working on NASPEM poster since Sun--ugh. Nothing like last minute
Up late at night working on poster
Had to print it again today at the last minute, run it out to the profs house
Got it to him 12 minutes before he left for the airport! Whooooo
1 Hot rox at 4:30pm
Time in to lift 6:40pm
Barr mix at 6pm
Z Health at lunch 15 minutes
low cho/low cal day, added 2 serv of BCAAs between meals at 6 g each
Kineso tape on scar and brock string eye work
Z NWU DL style
No lifting partner
DLs--GOAL 350 w chains (40 lbs) x 1
135 x 5/ 185 x 4/ 225 x 3/ 225 w chains x 2/
275 w chains x 2 L/R up
315 x2 L/R up
315 w chains x 1 RPE 8--bar a little too far out in front
335 w chains x 1 RPE 8
350 w chains x 1 RPE 9.5 slowed to a crawl around knees, good form and locked it out
KB press (alternated)
24 x 4/4
24 x 5/5
28 x 2/2 +1/1 new PR
32 x 1/1---PR tie but lower RPE of 8, good speed, great form
Up late at night working on poster
Had to print it again today at the last minute, run it out to the profs house
Got it to him 12 minutes before he left for the airport! Whooooo
1 Hot rox at 4:30pm
Time in to lift 6:40pm
Barr mix at 6pm
Z Health at lunch 15 minutes
low cho/low cal day, added 2 serv of BCAAs between meals at 6 g each
Kineso tape on scar and brock string eye work
Z NWU DL style
No lifting partner
DLs--GOAL 350 w chains (40 lbs) x 1
135 x 5/ 185 x 4/ 225 x 3/ 225 w chains x 2/
275 w chains x 2 L/R up
315 x2 L/R up
315 w chains x 1 RPE 8--bar a little too far out in front
335 w chains x 1 RPE 8
350 w chains x 1 RPE 9.5 slowed to a crawl around knees, good form and locked it out
KB press (alternated)
24 x 4/4
24 x 5/5
28 x 2/2 +1/1 new PR
32 x 1/1---PR tie but lower RPE of 8, good speed, great form
9_12 Friday PhD Preliminary Oral exam
Stress pretty high
Passed!!! Whooooooo ha. Have a few revisions to do , but my study is still on track.
Did not lift at night--toasted.
Sat 9_13
TSC at the Press
really really wanted to do it this year, but I had to drop it due to upcoming study for my PhD, oral exam and written revisions were all due in about 2.5 week period right before TSC. Stress level through the roof and had to drop something.
Will be getting a pull up bar for garage and 32 kg snatch work now--left forearm is feeling much better (only had slight pain before of 1-2 on 1-10 scale).
Slept almost 12 hours last night! ugh!
Did a RE session at the Press
DB flat bench
40 x 15/ 50 x 15
55 x 12
65 x 12
70 x 6
75 x7
tris weak!
Seated row
135 x 10
150 x8--tested poorly
DB stand hammers
25 x 10/10
35 x 10/10
40 x 7/7
lat pulldowns (haven't done in years)
130 x 10
130 x8--tested poorly
standing palms down row thingy
45 x 11
90 x 10
90 x 10
Preacher bench hammer curls
30 x11/11
30 x11/11
Decl DB ext
25 x 12
Pushups to low smith machine bar (elbows out)
BW x 25
Passed!!! Whooooooo ha. Have a few revisions to do , but my study is still on track.
Did not lift at night--toasted.
Sat 9_13
TSC at the Press
really really wanted to do it this year, but I had to drop it due to upcoming study for my PhD, oral exam and written revisions were all due in about 2.5 week period right before TSC. Stress level through the roof and had to drop something.
Will be getting a pull up bar for garage and 32 kg snatch work now--left forearm is feeling much better (only had slight pain before of 1-2 on 1-10 scale).
Slept almost 12 hours last night! ugh!
Did a RE session at the Press
DB flat bench
40 x 15/ 50 x 15
55 x 12
65 x 12
70 x 6
75 x7
tris weak!
Seated row
135 x 10
150 x8--tested poorly
DB stand hammers
25 x 10/10
35 x 10/10
40 x 7/7
lat pulldowns (haven't done in years)
130 x 10
130 x8--tested poorly
standing palms down row thingy
45 x 11
90 x 10
90 x 10
Preacher bench hammer curls
30 x11/11
30 x11/11
Decl DB ext
25 x 12
Pushups to low smith machine bar (elbows out)
BW x 25
9_11 Thurs Bench ME
Z Health NWU--bench specific
Flat bench (index at rings) GOAL--215 x 1
45 x 12/95 x 7/135 x 5/135 w chains x 4
165 w chains x 1
185 x 2 with 2 sec pause at chest
205 x 1
175 w chains x 1
215 x 1 RPE 8/9--made it
155 w all chains--x 1, but slow, done
Rev Bench press (middle finger at rings)
used choked blue bands at the top of the rack
185 x 7
225 x 5
275 x 0--missed, left grip was off from the start and thought I could make it anyway--nope
overalll, felt great, movement tested very well, best bench has felt in a long time
l. wrist was great all the time
PhD preliminary oral exam tomorrow
Flat bench (index at rings) GOAL--215 x 1
45 x 12/95 x 7/135 x 5/135 w chains x 4
165 w chains x 1
185 x 2 with 2 sec pause at chest
205 x 1
175 w chains x 1
215 x 1 RPE 8/9--made it
155 w all chains--x 1, but slow, done
Rev Bench press (middle finger at rings)
used choked blue bands at the top of the rack
185 x 7
225 x 5
275 x 0--missed, left grip was off from the start and thought I could make it anyway--nope
overalll, felt great, movement tested very well, best bench has felt in a long time
l. wrist was great all the time
PhD preliminary oral exam tomorrow
9_10 Wed Kiteboarding
Kiteboard attempt at Ramsey beach
Fly 12M, but needed more wind although I made it back to shore
Beautiful day, only second time out kiting in MN this year :(
Fly 12M, but needed more wind although I made it back to shore
Beautiful day, only second time out kiting in MN this year :(
Tuesday, September 16, 2008
Tissue/ Kinesio taping, eye suppression work update
Frankie F said---
Mike and I have been talking about this.
I think it depends on why you might have a dermal / superficial fascial barrier.
I think Mike's is related to his heart surgery.
Mike is trying performing a few valsalvas while holding the barrier to see if he gets any deeper or distal sensation (decreased circulation).
He is also going to test the barrier with an elevated heart rate, as well (increased circulation).
If he becomes aware another barrier (deeper or more distal),
he tries to get it to release and then retests the original barrier.
My thought is that the original barrier will improve...if not dissipate entirely.
Update to Frankie's comment above
Results so far non exercising are across the board---probably related to current stress levels too!
Most of the time, hands on pressure to the top part of my scar (midline chest scar from open heart surgery in 1974--thoracotomy) on the left side "up" and right side "down" helps my right eye stay on (it is currently is suppressed, like off the charts suppress according to eye doc)
I taped it in that position and tried the Brock string again (S Phase visual work for supression) and nothing. As soon as I did some eye tracking work, back to the Brock string (with tape still in place) it would stay on quite nicely.
Before tape I felt around for another barrier and could not find one per say, but I tend to get super lost doing hands on work on myself. I did a valsalva with hands on pressure in up and down orientation while doing the Brock string and most (not all the time) it helped. Taping with Brock string and valsalva helped also (most of the time).
So far I've only done one session at elevated HR and not much change, but I will try again.
The cool part is that even just taping the scar in place so far feels much better, gait and movement clear up quite nicely. I've been leaving the tape on before Z movements and then when I move around more. Just got it a few days ago, so more to report soon.
Any ideas, feedback, let me know.
Rock on
Mike N
Mike and I have been talking about this.
I think it depends on why you might have a dermal / superficial fascial barrier.
I think Mike's is related to his heart surgery.
Mike is trying performing a few valsalvas while holding the barrier to see if he gets any deeper or distal sensation (decreased circulation).
He is also going to test the barrier with an elevated heart rate, as well (increased circulation).
If he becomes aware another barrier (deeper or more distal),
he tries to get it to release and then retests the original barrier.
My thought is that the original barrier will improve...if not dissipate entirely.
Update to Frankie's comment above
Results so far non exercising are across the board---probably related to current stress levels too!
Most of the time, hands on pressure to the top part of my scar (midline chest scar from open heart surgery in 1974--thoracotomy) on the left side "up" and right side "down" helps my right eye stay on (it is currently is suppressed, like off the charts suppress according to eye doc)
I taped it in that position and tried the Brock string again (S Phase visual work for supression) and nothing. As soon as I did some eye tracking work, back to the Brock string (with tape still in place) it would stay on quite nicely.
Before tape I felt around for another barrier and could not find one per say, but I tend to get super lost doing hands on work on myself. I did a valsalva with hands on pressure in up and down orientation while doing the Brock string and most (not all the time) it helped. Taping with Brock string and valsalva helped also (most of the time).
So far I've only done one session at elevated HR and not much change, but I will try again.
The cool part is that even just taping the scar in place so far feels much better, gait and movement clear up quite nicely. I've been leaving the tape on before Z movements and then when I move around more. Just got it a few days ago, so more to report soon.
Any ideas, feedback, let me know.
Rock on
Mike N
Tuesday, September 9, 2008
9_9_08 Tues Z Health dur day and DL ME at night
Z Health during the day 30 min
Focused on ext rot bent arms and legs for movements
Still working on Z rehab, scar, eye work
Kinesio tape should be here within a week
Felt much better at the end
Abs and low back a bit sore, along with upper back
(above scap spine) and left glute
PM Session DLs ME (deadlifts, Max Effort
GOAL 345 w chains x 1
1/2 spike, green tea at 6:30pm
nap with Earth Pulse set to entrain up 20 min
DLs (no Finlay)
time in 7:40
out 8:40
DLs
135 x 5/ 185 x 3/ 225 x 3/ 225 w chains x 2 all pronated
275 w chains x 2 L/R hup
315 x 1 Lhp RPE 6
315 w chains (blue) x 1 Lhup RPE 7
315 w chains x 1 LHup RPE 7
335 w chains x 1 L hup RPE 8
345 w chains x 1 LHup RPE 9 slow speed
back off sets
315 w ALL chains (about 60 lbs total) 1 LHup slooooow RPE 9
315 x 1,1,1 Rhup
KB Swing 2 hand
28 x 20 moderate fast
music Liv. Sacrafice and DL mix
Focused on ext rot bent arms and legs for movements
Still working on Z rehab, scar, eye work
Kinesio tape should be here within a week
Felt much better at the end
Abs and low back a bit sore, along with upper back
(above scap spine) and left glute
PM Session DLs ME (deadlifts, Max Effort
GOAL 345 w chains x 1
1/2 spike, green tea at 6:30pm
nap with Earth Pulse set to entrain up 20 min
DLs (no Finlay)
time in 7:40
out 8:40
DLs
135 x 5/ 185 x 3/ 225 x 3/ 225 w chains x 2 all pronated
275 w chains x 2 L/R hup
315 x 1 Lhp RPE 6
315 w chains (blue) x 1 Lhup RPE 7
315 w chains x 1 LHup RPE 7
335 w chains x 1 L hup RPE 8
345 w chains x 1 LHup RPE 9 slow speed
back off sets
315 w ALL chains (about 60 lbs total) 1 LHup slooooow RPE 9
315 x 1,1,1 Rhup
KB Swing 2 hand
28 x 20 moderate fast
music Liv. Sacrafice and DL mix
9_8 Monday Bench and Row RE , at work
Note***added 6 gms BCAAs 2Xs per day in 1 L water between meals
during the day.
Barr mix, 1 scoop surge and hydro
30 min before lifting
DB Flat bench
40 x 10/ 55 x 10
70 x 10 (felt slow)
70x 10 (faster, except last 2)
70 x 10
DB 1 arm row (fast)
60 x 10/10
70 x 10/10
70 x 10/10
Rt lunge, in rot leg, DB Hammer curls
30 x 12/12
35 x 7/7
40 x 4/4
BW Squats (w eye pos work)
BW x 20 for 3 sets
AT the end
Tricep blitz
Neutral Bench/ push ups
55 x 9/ BW x 14 (elbows out)
--could really feel tris, but need some work
PM
Water ski--slalmon water ski and wakeboard
Water was like GLASS!!!!! Amazing
3 long runs on slalmon ski
1 wakeboard run at end
Awesome and tons of fun
1/2 head broccoli and 8.5 oz chix breast at night
during the day.
Barr mix, 1 scoop surge and hydro
30 min before lifting
DB Flat bench
40 x 10/ 55 x 10
70 x 10 (felt slow)
70x 10 (faster, except last 2)
70 x 10
DB 1 arm row (fast)
60 x 10/10
70 x 10/10
70 x 10/10
Rt lunge, in rot leg, DB Hammer curls
30 x 12/12
35 x 7/7
40 x 4/4
BW Squats (w eye pos work)
BW x 20 for 3 sets
AT the end
Tricep blitz
Neutral Bench/ push ups
55 x 9/ BW x 14 (elbows out)
--could really feel tris, but need some work
PM
Water ski--slalmon water ski and wakeboard
Water was like GLASS!!!!! Amazing
3 long runs on slalmon ski
1 wakeboard run at end
Awesome and tons of fun
1/2 head broccoli and 8.5 oz chix breast at night
9_7--OFF, Survival Z
Increased calories again, pizza and a beer for dinner---tasty
Felt like BF had plateaued and was not recovering from training
Feel like I could sleep forever, although I sleep great at night
Sleep hours ranging from 8-10 hours on most nights (one or 2 at 7 hours)
Breath hold at 1:37--going the wrong way??
Felt like BF had plateaued and was not recovering from training
Feel like I could sleep forever, although I sleep great at night
Sleep hours ranging from 8-10 hours on most nights (one or 2 at 7 hours)
Breath hold at 1:37--going the wrong way??
9_6_08 Sat Lt day, random work Z
Z Health 30 min outside around noon
Felt much better
Did general I Phase template
20 min sess later outside
5 min Z NWU
TGUs 16 x 2/2, 24kg x 1/1, 1/1 (had one miss on Left side, foot got caught
And had to ditch the KB)
KB Front squat
16 kg x 5
24 x 3
16 +24 x 2
Push ups (fast)
BW x 12,12, 7
Abs hard to keep in tall spine at times
Ring Rows
Palms down
Feet up, BW x 12, 10, 10
Increased calories
BF at 14.0, so up a bit
Ab and subscap measurements up
Correlates once again to stress levels--go figure
Out with friends that night for a wedding ceremony
Had a beer and dancing,
Nice dinner of salmon, spinach, fresh bread and green beans
Felt much better
Did general I Phase template
20 min sess later outside
5 min Z NWU
TGUs 16 x 2/2, 24kg x 1/1, 1/1 (had one miss on Left side, foot got caught
And had to ditch the KB)
KB Front squat
16 kg x 5
24 x 3
16 +24 x 2
Push ups (fast)
BW x 12,12, 7
Abs hard to keep in tall spine at times
Ring Rows
Palms down
Feet up, BW x 12, 10, 10
Increased calories
BF at 14.0, so up a bit
Ab and subscap measurements up
Correlates once again to stress levels--go figure
Out with friends that night for a wedding ceremony
Had a beer and dancing,
Nice dinner of salmon, spinach, fresh bread and green beans
9_5 Fri Slalmon Water Ski with Kyle
Whooooooooooooo ha.
Last run was like GLASS----yeahhhhh ha.
Glutes sore a bit later, L inner forearm felt better
Movement better once done, felt great
Buddy Phil Lukens here couch surfing
Last run was like GLASS----yeahhhhh ha.
Glutes sore a bit later, L inner forearm felt better
Movement better once done, felt great
Buddy Phil Lukens here couch surfing
9_4_08 Thurs Bench ME
GOAL 215 x 1 (min beat 205 x 1)
Index at rings
No lifting partner, so no hand off
95 x 7, 95 w chains x 6
135 w chains x 4
165 w chains x 2
195 x 2
165 w ALL chains x missed at 1/2 way up
(left hip came up---crap)
205 x 1 RPE 7
210 x 1 RPE 8/9--felt good, moved feet back a bit
Rev Blue Band Bench
Middle finger at rings
185 x 6
225 x 4
Move wt fast
Ring Rows
Rings about 12 inch up from supports
Feet up on bench
Palms down
BW x 8, 8, 8 x 8
KB Floor press
24 x8
Felt like crap, movement dropped
Done
Index at rings
No lifting partner, so no hand off
95 x 7, 95 w chains x 6
135 w chains x 4
165 w chains x 2
195 x 2
165 w ALL chains x missed at 1/2 way up
(left hip came up---crap)
205 x 1 RPE 7
210 x 1 RPE 8/9--felt good, moved feet back a bit
Rev Blue Band Bench
Middle finger at rings
185 x 6
225 x 4
Move wt fast
Ring Rows
Rings about 12 inch up from supports
Feet up on bench
Palms down
BW x 8, 8, 8 x 8
KB Floor press
24 x8
Felt like crap, movement dropped
Done
9_2_08 Tues DL ME day
Z NWU in DL positions
KB Snatches
16 x 10/10
24x 8/8, 8/8
32 x 5/5
Note--tame the arc more at the top more (row back more)
Deadlifts
135 x 5, 185 x 3, 225 x 4 all pronated
225 w blue chains x 1,1,1 pronated
275 w chains x 1, 1 L/R h up
315 x 1 Lh up
315 w chains x 1 Lh up RPE 8
335 w chains x 0 miss---crap. Looked fine and stalled at mid shin
Pissed off, calmed down and decided to not pause at the bottom and only think
"Move wt from A to B"
60 sec rest only
335 w chains x 1 RPE 8.5--felt fine
275 w all chains x 1 LH up (all chain total wt= 60 lbs)
Volume= 4225 str wt
Chain vol= 340
KB Snatches
16 x 10/10
24x 8/8, 8/8
32 x 5/5
Note--tame the arc more at the top more (row back more)
Deadlifts
135 x 5, 185 x 3, 225 x 4 all pronated
225 w blue chains x 1,1,1 pronated
275 w chains x 1, 1 L/R h up
315 x 1 Lh up
315 w chains x 1 Lh up RPE 8
335 w chains x 0 miss---crap. Looked fine and stalled at mid shin
Pissed off, calmed down and decided to not pause at the bottom and only think
"Move wt from A to B"
60 sec rest only
335 w chains x 1 RPE 8.5--felt fine
275 w all chains x 1 LH up (all chain total wt= 60 lbs)
Volume= 4225 str wt
Chain vol= 340
9_1 Mon Z and Offset Loading/Random day
Lighter weight day
Z Health
--esp rotation work, moderate speed and sloooooow z work
Body is feeling ok, but need more non standard lifting stuff again
All done outside, barefoot in grass
Music: Mudvayne
KB Windmills 12 kg x 2,2, 1,1 ,1 ,1
16kg x 2,2
Suticase DL and farmer walk (back and 1 turn in yard)
95 lbx 1,1,1,1,1,1, (6 trips, 3 R and 3 L)
DL style (suticase) 95 x 3,3
TGUs 16 x 2/2
24 x 1/1
24 x 1 L only
Bicep curls (str oly bar)
95 x 6, 4, 6
Total time about 50 min
Note---abs were sore, and left upper trap was very sore
Not sure why that was, maybe form was off at bit on left side.
DOMS on that side went away after 48 hours
Z Health
--esp rotation work, moderate speed and sloooooow z work
Body is feeling ok, but need more non standard lifting stuff again
All done outside, barefoot in grass
Music: Mudvayne
KB Windmills 12 kg x 2,2, 1,1 ,1 ,1
16kg x 2,2
Suticase DL and farmer walk (back and 1 turn in yard)
95 lbx 1,1,1,1,1,1, (6 trips, 3 R and 3 L)
DL style (suticase) 95 x 3,3
TGUs 16 x 2/2
24 x 1/1
24 x 1 L only
Bicep curls (str oly bar)
95 x 6, 4, 6
Total time about 50 min
Note---abs were sore, and left upper trap was very sore
Not sure why that was, maybe form was off at bit on left side.
DOMS on that side went away after 48 hours
8_31Sun CRF KB Swing, Sledge, KB Press
Low cal/ low CHO day
AM wt 204
Slept 10 hours
Pre lift--Barr mix, 1 yohimbine, wyoolong tea
81 F and humid outside
Music Slipknot
General lifting
KB Press
16 x 6/6
24 k x 3/4 R/L
24 x 3/3
Sumo DLs (light)
135 x5
185 x 3
185 x 3 wide stance
185 x 3 wide stance
CRF Circuit
done circuit style I, then II, then III, and repeat
I KB Swing (1 arm) low tension style, bone rhythm work
40 kg x 15/15 (L/R)
32x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15
II Sledge strike overhand on tire (16 lb sledge)
note--most of tire was on asphalt
Added 16 for round three now
16 x 15/15
16x 15/15
16x 15/15
16x 15/15
III Open palm KB press
16 kg x6/6 for 4 sets
LAST time
Time 14:37
Avg HR 159
RPE at end---9.5--brutal, DISTRESS sess
15sr/ 1 min avg 129
Note--same vol next time.
Vol --oops, was calculating vol wrong as sled is in pounds,
Corrected now to 5527 kg
TODAY time
Time 14:36 (beat by 1 sec)
Avg HR 154(resting was 72 bpm)
15 sec rest/ 1 min avg 126 bpm
10 min avg 126
RPE at end 9--felt brutal again
Time for a new circuit
Vol--same 5527 kg
AM wt 204
Slept 10 hours
Pre lift--Barr mix, 1 yohimbine, wyoolong tea
81 F and humid outside
Music Slipknot
General lifting
KB Press
16 x 6/6
24 k x 3/4 R/L
24 x 3/3
Sumo DLs (light)
135 x5
185 x 3
185 x 3 wide stance
185 x 3 wide stance
CRF Circuit
done circuit style I, then II, then III, and repeat
I KB Swing (1 arm) low tension style, bone rhythm work
40 kg x 15/15 (L/R)
32x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15
II Sledge strike overhand on tire (16 lb sledge)
note--most of tire was on asphalt
Added 16 for round three now
16 x 15/15
16x 15/15
16x 15/15
16x 15/15
III Open palm KB press
16 kg x6/6 for 4 sets
LAST time
Time 14:37
Avg HR 159
RPE at end---9.5--brutal, DISTRESS sess
15sr/ 1 min avg 129
Note--same vol next time.
Vol --oops, was calculating vol wrong as sled is in pounds,
Corrected now to 5527 kg
TODAY time
Time 14:36 (beat by 1 sec)
Avg HR 154(resting was 72 bpm)
15 sec rest/ 1 min avg 126 bpm
10 min avg 126
RPE at end 9--felt brutal again
Time for a new circuit
Vol--same 5527 kg
8_30 Sat Z Health Only
Felt toasted, nothing for exercise felt good nor tested well
Z Health outside
--working on linear movements and more rotation at trunk
30 min
Slept 8.5 hours last night
Z Health outside
--working on linear movements and more rotation at trunk
30 min
Slept 8.5 hours last night
Thursday, September 4, 2008
8_29 Bench/row/ Misc at work RE
Blk tea 30 min before, only slept 6.5 hours last night lots of caffeine
1/2 of Barr mix before and other 1/2 after
Z Health--20 min, t spine in rotation, ankle and neck work.
DB Flat Bench
45 x20
55 x17
70 x10
70 x 10--left arm weaker
DB 1 arm rows
60 x 12/12
70 x 12/12
70x 10/10
Stand EZ bar curls
65 x 15
65 x10
65 x9/ DB curls 35 x 2/2, 30 x 2/2
Bulgarian Split squats (L leg only, with eye movement)
BW x 14
BW x 12
Tricep blitz--8x 10/10, BW x 12
1/2 of Barr mix before and other 1/2 after
Z Health--20 min, t spine in rotation, ankle and neck work.
DB Flat Bench
45 x20
55 x17
70 x10
70 x 10--left arm weaker
DB 1 arm rows
60 x 12/12
70 x 12/12
70x 10/10
Stand EZ bar curls
65 x 15
65 x10
65 x9/ DB curls 35 x 2/2, 30 x 2/2
Bulgarian Split squats (L leg only, with eye movement)
BW x 14
BW x 12
Tricep blitz--8x 10/10, BW x 12
8_28_08 Bench ME
Z Health, bench neuro warm up
Only slept 7 hours last night--lots of caffeine--ugh
Turned in PhD writtens at midnight, passed out in bed, but had a hard time sleeping
Flat bench
95 x 6, 135 x 5, 135 w chains x 3
135 w chains x 5
165 w chains x 2
195 x 3 (L wrist moved)
195 x 2
Went to get into position and nailed my head on lifting partner's head---he bent over the top of the bar to try to look up under the bar??? WTF?
185 w chains x eccentric only, slow, help on the way up
No pause, one rep, 5 sec eccent only
Toast--movement still pretty good
Only slept 7 hours last night--lots of caffeine--ugh
Turned in PhD writtens at midnight, passed out in bed, but had a hard time sleeping
Flat bench
95 x 6, 135 x 5, 135 w chains x 3
135 w chains x 5
165 w chains x 2
195 x 3 (L wrist moved)
195 x 2
Went to get into position and nailed my head on lifting partner's head---he bent over the top of the bar to try to look up under the bar??? WTF?
185 w chains x eccentric only, slow, help on the way up
No pause, one rep, 5 sec eccent only
Toast--movement still pretty good
8_27 Random Day--offset work, CRF Circuit
Barr mix, pro only,
Green tea, 1 cap yohimbine
1 arm farmer walk--trap bar sideways 115 lbs
Sideways suitcase DL 115 lbs x some reps
CRF circuit
music In Strapping Young Lad
barefoot in grass
ll done circuit style I, then II, then III, and repeat
I KB Swing (1 arm) low tension style, bone rhythm work
40 kg x 15/15 (L/R)
32x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15
II Sledge strike overhand on tire (16 and 8 lb sledge)
note--most of tire was on asphalt
Added 16 for round three now
16 x 15/15
16x 15/15
16x 15/15
16x 15/15
III Open palm KB press
16 kg x6/6 for 4 sets
LAST time 14:o1
Avg HR 152
15 sec rest, then 1 min avg 121
10 min avg 112 bpm
3 min lowest reating 62 bpm
Volume of 6288 kg
Density 7.48 kg/sec
TODAY
Time 14:37
Avg HR 159
RPE at end---9.5--brutal, DISTRESS sess
15sr/ 1 min avg 129
Note--same vol next time.
Vol --oops, was calculating vol wrong as sled is in pounds,
Corrected now to 5527 kg
Green tea, 1 cap yohimbine
1 arm farmer walk--trap bar sideways 115 lbs
Sideways suitcase DL 115 lbs x some reps
CRF circuit
music In Strapping Young Lad
barefoot in grass
ll done circuit style I, then II, then III, and repeat
I KB Swing (1 arm) low tension style, bone rhythm work
40 kg x 15/15 (L/R)
32x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15
II Sledge strike overhand on tire (16 and 8 lb sledge)
note--most of tire was on asphalt
Added 16 for round three now
16 x 15/15
16x 15/15
16x 15/15
16x 15/15
III Open palm KB press
16 kg x6/6 for 4 sets
LAST time 14:o1
Avg HR 152
15 sec rest, then 1 min avg 121
10 min avg 112 bpm
3 min lowest reating 62 bpm
Volume of 6288 kg
Density 7.48 kg/sec
TODAY
Time 14:37
Avg HR 159
RPE at end---9.5--brutal, DISTRESS sess
15sr/ 1 min avg 129
Note--same vol next time.
Vol --oops, was calculating vol wrong as sled is in pounds,
Corrected now to 5527 kg
8_26 Deadlifts ME sess
Z Health warm up--DL specific work 15 minutes
135 x 5. 185 x 5, 225 x 4
225 w chains x 2 L/Rhup
275 w chins x 2 R/Lhup
315 x 2
315 w chains x 1 LH up
315 w ALL chains x 1 (chain wt=60lbs) -slow, but good form and it came up fine
345 x 1
KB Presses
24 x 2/2
GTG during the day 24 x 2/2, 3/3, 3/3
Felt good overall
135 x 5. 185 x 5, 225 x 4
225 w chains x 2 L/Rhup
275 w chins x 2 R/Lhup
315 x 2
315 w chains x 1 LH up
315 w ALL chains x 1 (chain wt=60lbs) -slow, but good form and it came up fine
345 x 1
KB Presses
24 x 2/2
GTG during the day 24 x 2/2, 3/3, 3/3
Felt good overall
8_25_Bench ME
Z outside
Last bench ME sess 8_14
Barr mix before hand
1 c green tea
No lifting partner
Music--new Slipknot CD--just came in the mail today. It is AWESOME
Flat Bench
95 x 10, 95 w chains x8, 135 w chains x 3
165 x 3
165 w chains x1
195 x 2 slow touch and go
195 w all chains (about 60 lbs) iso hold at top x8 seconds
205 x 2 touch and go
KB Press
16 x 5/8 R/L
24 x 4/4
24 x 4/4
24 x 4/4
28 x2/2
28 x 1/1
2 board press bench
Mid finger at rings 135 w chains x 3 (1-2 pause at bottom)
3 board pinky at rings 135 w chains x 3 with 3 sec pause at bottom
KB floor presses (with 10 lbs chains on each)
24 x 10/10 (elbows at side)
Ring Rows--various positions, super set
BW x 18 (feet up)
Last bench ME sess 8_14
Barr mix before hand
1 c green tea
No lifting partner
Music--new Slipknot CD--just came in the mail today. It is AWESOME
Flat Bench
95 x 10, 95 w chains x8, 135 w chains x 3
165 x 3
165 w chains x1
195 x 2 slow touch and go
195 w all chains (about 60 lbs) iso hold at top x8 seconds
205 x 2 touch and go
KB Press
16 x 5/8 R/L
24 x 4/4
24 x 4/4
24 x 4/4
28 x2/2
28 x 1/1
2 board press bench
Mid finger at rings 135 w chains x 3 (1-2 pause at bottom)
3 board pinky at rings 135 w chains x 3 with 3 sec pause at bottom
KB floor presses (with 10 lbs chains on each)
24 x 10/10 (elbows at side)
Ring Rows--various positions, super set
BW x 18 (feet up)
8_22 Friday-8_24 Sunday--Z Health only, Dr Cobb Private session
Z Health I Phase in town!
Good times.
Dr Cobb Private
--I got my right eye to stay on longer than ever! Whoo ha. See previous notes--I have some major supression issues on my right eye.
Scar work on the top, left side up and right side down--fascial layer pressure
Had to add cognition task in (thinking of song lyrics) while doing brock string (with hands no pressure)
Orange tracking with cognition at night helped gait and rt eye is not very sticky up and right at all
Will pick up some kinesio tape to hold tissue
Good times.
Dr Cobb Private
--I got my right eye to stay on longer than ever! Whoo ha. See previous notes--I have some major supression issues on my right eye.
Scar work on the top, left side up and right side down--fascial layer pressure
Had to add cognition task in (thinking of song lyrics) while doing brock string (with hands no pressure)
Orange tracking with cognition at night helped gait and rt eye is not very sticky up and right at all
Will pick up some kinesio tape to hold tissue
8_20_OFF My birthday
I don't fell like I am 34??
Jodie took me out to dinner at café Brenda--awesome sesame walleye, Bells Porter, steamed veggies and cornbread. Stopped by the bar across the street for a surprise b'day. Had a Guinness and hung out. In bed by 11pm Good times
Jodie took me out to dinner at café Brenda--awesome sesame walleye, Bells Porter, steamed veggies and cornbread. Stopped by the bar across the street for a surprise b'day. Had a Guinness and hung out. In bed by 11pm Good times
8_21 Front Squat and Power Cleans Learning Session
Guest apperance from Aaron S from ND
He was staying with me for the Z health I Phase in MN
He taught us some front squats and power cleans
Great stuff!
Just empty bar to work on form.
Later on we had a KB chalenge
Finlay snatched Sparky (40 kg KB) for 3 reps on each side for a PR!
Aaron did the same too!
I got Sparky on my rt, but was missing on my left--bugger. My left forearm was bugging me and shutting down my grip (note, later on I fixed it)
Good times, spent by the end due to high stress week.
He was staying with me for the Z health I Phase in MN
He taught us some front squats and power cleans
Great stuff!
Just empty bar to work on form.
Later on we had a KB chalenge
Finlay snatched Sparky (40 kg KB) for 3 reps on each side for a PR!
Aaron did the same too!
I got Sparky on my rt, but was missing on my left--bugger. My left forearm was bugging me and shutting down my grip (note, later on I fixed it)
Good times, spent by the end due to high stress week.
8_19_Tues Deadlift ME session
Z Health warm up 20 min
Straight bar DLs
135 x 6/ 185 x 5/ 225 x 2/
225 w blue chains x 2 L/R hup (chains wt about 20 lbs per side)
275 w chains x 2 LH up
275 w chains x 1 RH up
295 w chains x 1 Lhup
315 x 1 Lhup
315 w chains x 1 Rhup
340 x 1 Lh up--note drive hips once past kness
340 w chains--missed a knees--see above point
Shut it down
KB Press
Double 24 kgs x 4/4,. 3/3.
16 x 6/6
Straight bar DLs
135 x 6/ 185 x 5/ 225 x 2/
225 w blue chains x 2 L/R hup (chains wt about 20 lbs per side)
275 w chains x 2 LH up
275 w chains x 1 RH up
295 w chains x 1 Lhup
315 x 1 Lhup
315 w chains x 1 Rhup
340 x 1 Lh up--note drive hips once past kness
340 w chains--missed a knees--see above point
Shut it down
KB Press
Double 24 kgs x 4/4,. 3/3.
16 x 6/6
8_18 PM Sesson KB CRF Circuit II
New circuit
Outside, barefoot in grass
Seated. Resting HR lowest 56 bpm
Z Health 20 min--higher speed shoulder and hip work
Barr mix in 1 L 20 min before (need to push out further to 30 or 40 min or use less water--ugh)
Music--As I Lay Dying
Circuit fashion
I KB Clean/squat/ push press
24 x 3/3
24x 3/3
II) Push ups to KBs
BW x 7
BW x7
BW x 7
--make sure hips don't collapse
III) KB snatch
24 kg x 15/15
24 x 10/10
24 x 10/10
Highest HR 163 bpm
Avg HR 136--but felt much harder than that.
Time= 13:29
Outside, barefoot in grass
Seated. Resting HR lowest 56 bpm
Z Health 20 min--higher speed shoulder and hip work
Barr mix in 1 L 20 min before (need to push out further to 30 or 40 min or use less water--ugh)
Music--As I Lay Dying
Circuit fashion
I KB Clean/squat/ push press
24 x 3/3
24x 3/3
II) Push ups to KBs
BW x 7
BW x7
BW x 7
--make sure hips don't collapse
III) KB snatch
24 kg x 15/15
24 x 10/10
24 x 10/10
Highest HR 163 bpm
Avg HR 136--but felt much harder than that.
Time= 13:29
8_18 Bench/Row/Lunges RE at work (lunch sess)
Barr Mix in 1 L about 40 min before
AM wt 203.5
Z Health 20 min
Mid/Upper back stif/sore
Proteolytic enzymes in AM between meals
DB Incl Bench (low incl)
45 x 26
50 x 16
60 x 12
65 x7
Cybex seated rows (with thumbs on grip)
130 x 22
150 x17
170 x10
BW Lunges (done to top of back foot, barefoot)
BW x 6/6
BW + 30 lbs X 9/9
BW x 10/10
DB Hammer curls (stand)
35 x 11/11
40 x 8/8
45 x 5/5
At end--tricep blitz --neutral flr press DBs//overhead rope ext// push ups to low bar, elbows out
55 x12//8 x 10/10 // BW x 14 (fast)
Movement still good
AM wt 203.5
Z Health 20 min
Mid/Upper back stif/sore
Proteolytic enzymes in AM between meals
DB Incl Bench (low incl)
45 x 26
50 x 16
60 x 12
65 x7
Cybex seated rows (with thumbs on grip)
130 x 22
150 x17
170 x10
BW Lunges (done to top of back foot, barefoot)
BW x 6/6
BW + 30 lbs X 9/9
BW x 10/10
DB Hammer curls (stand)
35 x 11/11
40 x 8/8
45 x 5/5
At end--tricep blitz --neutral flr press DBs//overhead rope ext// push ups to low bar, elbows out
55 x12//8 x 10/10 // BW x 14 (fast)
Movement still good
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