See previous post about Z Health work with Brad Nelson
2 scoops Surge, 1 protein, 6 BCAAs, creatine, 2 L Carnitine
TESTED
before--palms on floor!
str bar DLs +1"
RDL -5 " ugh
did not test trap bar
DL
135 x 6, 185 x 3, 225 x 4, 275 x 4
315 x 3 Lhup
335 x2 pause at bottom each time--felt awesome! Very "well connected" but without excessive tension
335 x 2 R h up
335 x 2 Lh up
335 x 1 R hup, speed started to slow, called it a day
Wanted to go up in weight, but decided not to since had some major Z Health work done in the AM
PM session
with training partner
Double 16 kg KB bottoms up press--PR
Had not tried this one since this past summer
Bench (flat, comp grip)
tested awesome, did not test others
135 x8
185 x 4
215 x 1 felt great
225 x 1 felt great, good speed, all touch and go
235 x 1, had a slight amount of help on it since it stalled and started to go backwards about 4 inches off chest, forgot to move eyes up, partner touched the bar so can't count as a PR. Next time I will get it for sure!!
205 x 1 audible commands, with a pause at chest
205 x 1 aud. comm and pause again
205 x 1 same--good speed
315 x 8 sec isometric
partner monitored blink rate (threat response)
increased a first then calmed down to about 1/sec, breathing was normal and relaxed
held at lock out
opted for one more set
225 x 0 ---missed, stupid idea to try after iso hold, DL sess earlier in the day and Z/scar work this AM. Stalled out about 1/2 way up and just lowered to chest/support cage bars--mental note for next time. Violated my own rule of end on a high note
Saturday, November 22, 2008
11_20 Z Health Appointment with Brad "No Relation" Nelson--scar work and cranial work
Went to see him for some Z work on myself early this AM.
Wanted him to check my scar. In short, I have a midline scar on my chest that is about a foot long from when I have open heart surgery to fix and ASD (atrial septal defect) when I was 4.5 years old.
For background, see the link below. In no way am I am complaining about this in any form, since without the surgery then I would have probably only made it to age 20 at best, so I am EXTREMELY thankful.
http://miketnelsontraining.blogspot.com/2008/04/3-28-30-weirdo-soft-tissue-work-with-dr.html
I am also doing some visual work since I currently have major suppression of my right eye. In essence, it would be the same for someone to do everything with only 1 eye (I don't have binocular vision currently), but I will get it figured out. I had a "lazy eye" when I was a kid and they patched my good eye so that my eyes would track normally.
Background at
http://miketnelsontraining.blogspot.com/2008/10/92308-tues-deadlift-me-started-visual.html
Today's work
So I wanted Brad to do some Z Health level 4 work around my scar. He found some big restrictions and quite a few released around the left side of my rib cage. At the end, the lower part of the scar was pretty good. Feels like the left side is twisted around from front to back. Makes sense since I had scoliosis growing up too. Brad was amazed that my upper back (outside of some sticky thoracic spots) is basically normally now. Before my scaps were quite twisted and stuck up funny like a stegosaurus!
Did some Z Health Cranial/Cervical Spine work. Homework drills are
Posterior glide, hold and lateral tilt to the right
Posterior glide, hold, move jaw right, hold, then lateral tilt to the right
Left feeling great! Thoracic felt awesome! Did some Brock string work and not a huge change, by my right eye stays on now for a few seconds and flashes off and on withOUT hold my scar or having it taped. Still a ways to go, but overall movment felt great. Had more energy, did a DL session in the afternoon that felt better than it has prett much ever (with a straight bar) and bench session that night went great. Had training partner check my thoracic spine at the end and it was the best he has ever seen so far. Felt great, had more energy although my face became quite flush/red during the day and after doing the exercises, but went away by the next day.
Why Am I Telling You This?
The whole point is that EVERYONE NEEDS A COACH! While it is true that I should know my body better than anyone else, I can't watch my movement all the time. Having feedback about your movement and asking for help is NOT a sign of weakness, but a sign of strength. There are many that are willing to help you reach your goals, so reach out to them NOW! It is NEVER the right time, so if it is important than take a first step TODAY.
Thanks again to Brad "No Realtion" Nelson again. Be sure to check out his services and KB Classes here at Kinetic Edge Performance. I am extremely picky about who I work with and who I allow to do work on myself, and I highly recommend Brad.
Rock on
Mike N
Wanted him to check my scar. In short, I have a midline scar on my chest that is about a foot long from when I have open heart surgery to fix and ASD (atrial septal defect) when I was 4.5 years old.
For background, see the link below. In no way am I am complaining about this in any form, since without the surgery then I would have probably only made it to age 20 at best, so I am EXTREMELY thankful.
http://miketnelsontraining.blogspot.com/2008/04/3-28-30-weirdo-soft-tissue-work-with-dr.html
I am also doing some visual work since I currently have major suppression of my right eye. In essence, it would be the same for someone to do everything with only 1 eye (I don't have binocular vision currently), but I will get it figured out. I had a "lazy eye" when I was a kid and they patched my good eye so that my eyes would track normally.
Background at
http://miketnelsontraining.blogspot.com/2008/10/92308-tues-deadlift-me-started-visual.html
Today's work
So I wanted Brad to do some Z Health level 4 work around my scar. He found some big restrictions and quite a few released around the left side of my rib cage. At the end, the lower part of the scar was pretty good. Feels like the left side is twisted around from front to back. Makes sense since I had scoliosis growing up too. Brad was amazed that my upper back (outside of some sticky thoracic spots) is basically normally now. Before my scaps were quite twisted and stuck up funny like a stegosaurus!
Did some Z Health Cranial/Cervical Spine work. Homework drills are
Posterior glide, hold and lateral tilt to the right
Posterior glide, hold, move jaw right, hold, then lateral tilt to the right
Left feeling great! Thoracic felt awesome! Did some Brock string work and not a huge change, by my right eye stays on now for a few seconds and flashes off and on withOUT hold my scar or having it taped. Still a ways to go, but overall movment felt great. Had more energy, did a DL session in the afternoon that felt better than it has prett much ever (with a straight bar) and bench session that night went great. Had training partner check my thoracic spine at the end and it was the best he has ever seen so far. Felt great, had more energy although my face became quite flush/red during the day and after doing the exercises, but went away by the next day.
Why Am I Telling You This?
The whole point is that EVERYONE NEEDS A COACH! While it is true that I should know my body better than anyone else, I can't watch my movement all the time. Having feedback about your movement and asking for help is NOT a sign of weakness, but a sign of strength. There are many that are willing to help you reach your goals, so reach out to them NOW! It is NEVER the right time, so if it is important than take a first step TODAY.
Thanks again to Brad "No Realtion" Nelson again. Be sure to check out his services and KB Classes here at Kinetic Edge Performance. I am extremely picky about who I work with and who I allow to do work on myself, and I highly recommend Brad.
Rock on
Mike N
11_19 Wed CRF day--KB circuit
Low cal/low CHO day (to try to keep fat a bit in check)
4 TBSP Udos Oil (normally 2-3 TBSP)
10 caps proteolytics 1 x
before lifting green tea fast brew, 1 TBSP tyrosine, 6 g BCAAs only
25 min of Z Health
worked on squat position (bottom), 6 pos ankle work, head/rot--cranial/cervical work
Scar taped at 5pm unitl 8pm,
straight bar curl, conc movement with eyes down, movement better
45 x 10
65 x10
85 x 6
85 x6
Chin ups (staying light and easy)
BW x 3, X 3, X2, X 3 (w eyes down on concentric)
Wide angle lunges
BW x 4/4 stick and hold
played with various angles x6/6 x 4/4 x 5/5
CRF circuit time!
Tested
1 arm KB swing
Front squat with 1 KB
Ring rows
--all were great
Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form
I) 1 arm swing
24 x 15/15 for 4 sets
2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also
note--these seemed brutal this week for some reason
3) Ring rows (feet up on a bench, palms down)
BW x 10 for 4 sets
LAST time
Avg HR 141bpm
Total time18:48
RPE about 7 (out of 10)
15 sec rest, 1 min avg 126 bpm
TODAY
Avg HR 136 (max was 158 bpm)
15 sec rest 1 min avg 115 (HRR good)
RPE 9--felt much harder
Total time for circuit 18:05 cut about :40 off
low back and abs feel "tired"
4 TBSP Udos Oil (normally 2-3 TBSP)
10 caps proteolytics 1 x
before lifting green tea fast brew, 1 TBSP tyrosine, 6 g BCAAs only
25 min of Z Health
worked on squat position (bottom), 6 pos ankle work, head/rot--cranial/cervical work
Scar taped at 5pm unitl 8pm,
straight bar curl, conc movement with eyes down, movement better
45 x 10
65 x10
85 x 6
85 x6
Chin ups (staying light and easy)
BW x 3, X 3, X2, X 3 (w eyes down on concentric)
Wide angle lunges
BW x 4/4 stick and hold
played with various angles x6/6 x 4/4 x 5/5
CRF circuit time!
Tested
1 arm KB swing
Front squat with 1 KB
Ring rows
--all were great
Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form
I) 1 arm swing
24 x 15/15 for 4 sets
2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also
note--these seemed brutal this week for some reason
3) Ring rows (feet up on a bench, palms down)
BW x 10 for 4 sets
LAST time
Avg HR 141bpm
Total time18:48
RPE about 7 (out of 10)
15 sec rest, 1 min avg 126 bpm
TODAY
Avg HR 136 (max was 158 bpm)
15 sec rest 1 min avg 115 (HRR good)
RPE 9--felt much harder
Total time for circuit 18:05 cut about :40 off
low back and abs feel "tired"
11_18_ Tues DL and Bench Day 1
AM Weight 207.5
15 min bike on trainer indoors
low intensity, done upon waking
Protein after bike ride (25 g hydro 1400)
breakfast 20 min later
During the day
feeling a bit sore
proteolytic enzymes at 10 caps x 2 times
mid back sore (DOMS) and low back tight
DL at night
Z Health 25 min, working on 6 pos ankle circles
6:40pm Vitargo from http://www.genr8speed.com/physique/vitargo.php (thanks to Anthony Almada for the sample)
mixed with hdyro protein, 6 g BCAAs, 2 gm L carnitine, 5 gm creatine
TESTED
trap bar +15.""--winner
RDL - 1.5"
str bar +1"
Did not test any bench---the simple thought of it was not remotely appealing and chest was kind of sore still (which is very odd for me)
tested KB press--great!
Did DLs first and then KB Pres
Trap Bar DLs
135 x8
185 x 6
225 x 5
275 x 3
315 x 4
365 x 2 --felt great! up the weight
385 x 1--good speed
405 x 1 a bit slow at the middle portion, but great form and pretty good speed
PR tie!! kind of pissed I only tied my PR but was feeling a bit tired and decided to go for 415 next time trap bar tests well. Thoughts were just pt A to B--partner verified good form.
Did an experiment
normal DL set up, focusing on eyes, long spine, and keeping correct form
partner observed form/speed and rated it---good, but not great
1 min rest
Did not tell partner what I was doing--just eval it
much better speed and form was better
What I did different
Set up as long spine (inhale), keep arms pointed towards floor though (only spinal movement)
grab the bar, tight grip--only thought was stand up!
much better ----more neural drive perhaps? Done enough reps to know the form by now
did same think with training partner--much better!
KB Presses
24 kg x 4/4
24 x 4/4
28 x 2/2
32 kg x 2 /1 ----PR tie for Left and PR by 1 rep for rt
Very happy since I have not done many KB presses lately at all (a few from lunge, rot stance)
called it a day
15 min bike on trainer indoors
low intensity, done upon waking
Protein after bike ride (25 g hydro 1400)
breakfast 20 min later
During the day
feeling a bit sore
proteolytic enzymes at 10 caps x 2 times
mid back sore (DOMS) and low back tight
DL at night
Z Health 25 min, working on 6 pos ankle circles
6:40pm Vitargo from http://www.genr8speed.com/physique/vitargo.php (thanks to Anthony Almada for the sample)
mixed with hdyro protein, 6 g BCAAs, 2 gm L carnitine, 5 gm creatine
TESTED
trap bar +15.""--winner
RDL - 1.5"
str bar +1"
Did not test any bench---the simple thought of it was not remotely appealing and chest was kind of sore still (which is very odd for me)
tested KB press--great!
Did DLs first and then KB Pres
Trap Bar DLs
135 x8
185 x 6
225 x 5
275 x 3
315 x 4
365 x 2 --felt great! up the weight
385 x 1--good speed
405 x 1 a bit slow at the middle portion, but great form and pretty good speed
PR tie!! kind of pissed I only tied my PR but was feeling a bit tired and decided to go for 415 next time trap bar tests well. Thoughts were just pt A to B--partner verified good form.
Did an experiment
normal DL set up, focusing on eyes, long spine, and keeping correct form
partner observed form/speed and rated it---good, but not great
1 min rest
Did not tell partner what I was doing--just eval it
much better speed and form was better
What I did different
Set up as long spine (inhale), keep arms pointed towards floor though (only spinal movement)
grab the bar, tight grip--only thought was stand up!
much better ----more neural drive perhaps? Done enough reps to know the form by now
did same think with training partner--much better!
KB Presses
24 kg x 4/4
24 x 4/4
28 x 2/2
32 kg x 2 /1 ----PR tie for Left and PR by 1 rep for rt
Very happy since I have not done many KB presses lately at all (a few from lunge, rot stance)
called it a day
Friday, November 21, 2008
11_17 Mon RE push/pull/misc
no scar tape
Z Health 40 min
felt much much better then--felt kind of goofed up before
6 position seated ankle work
rotation work
slow shoulder work
Kink now moved to lower right part of neck/upper trap
Got better wtih Z, but still there a bit before lifting
top of scap and mid thoracic spine sore
Done circuit style
DB Bench (flat)
40 x 12/12 alternate, movement decreased
went to test incl bench, but someone was using the bench the rest of the session
Cybex CSR
130 x 22
130 x 18 fast
150 x 18 fast
DB hammer curls (rt lunge with rt internal rotation lower leg)
35 x 10/10
40 x 8/8
45 x 7/7 no lunge (PR I think)
45 x 5/5
all done with eyes down on concentric motion
Toe raises
BW x 12
alt legs (1 at a time) BW x 6/6
Lunge
straight ahead, long step, Xplod back to start, tall spine
BW x 5/5
BW x 5/5
Push ups to Smith machine (bar just below knee height)
Xplosive--hands come up off bar about 4-6 inches at top concentric
BW x 5, X 5, X 5
Push ups (1 hand on 4 kg med ball)
BW x 5/5 mod/slow speed
BW x 5 L only // overhead ext 8 x10/10 X 2 rounds
neck popped back to normal on lunges! Whoo ha.
Felt tired at start, once neck popped--felt great and energy level much much better
left feeling really good
Z Health 40 min
felt much much better then--felt kind of goofed up before
6 position seated ankle work
rotation work
slow shoulder work
Kink now moved to lower right part of neck/upper trap
Got better wtih Z, but still there a bit before lifting
top of scap and mid thoracic spine sore
Done circuit style
DB Bench (flat)
40 x 12/12 alternate, movement decreased
went to test incl bench, but someone was using the bench the rest of the session
Cybex CSR
130 x 22
130 x 18 fast
150 x 18 fast
DB hammer curls (rt lunge with rt internal rotation lower leg)
35 x 10/10
40 x 8/8
45 x 7/7 no lunge (PR I think)
45 x 5/5
all done with eyes down on concentric motion
Toe raises
BW x 12
alt legs (1 at a time) BW x 6/6
Lunge
straight ahead, long step, Xplod back to start, tall spine
BW x 5/5
BW x 5/5
Push ups to Smith machine (bar just below knee height)
Xplosive--hands come up off bar about 4-6 inches at top concentric
BW x 5, X 5, X 5
Push ups (1 hand on 4 kg med ball)
BW x 5/5 mod/slow speed
BW x 5 L only // overhead ext 8 x10/10 X 2 rounds
neck popped back to normal on lunges! Whoo ha.
Felt tired at start, once neck popped--felt great and energy level much much better
left feeling really good
11_16 Sun Bench and DL day 3
AM wt 208.0
still feeling a bit tired today
slept 9 hours last night
triple expresso at 4:15pm
Still felt a bit tired at 6pm--not good
2 scoop Surge, 1 sc hydro pro, 6 g BCAAs, 5 gm creatine, 2 gm L Carnitine
at 5pm, lifting at 6pm
Z Health 20 min
more rotation work, Z SAID work for DL and bench
Lifting
TESTED
DL
str bar DL comp grip 0", felt easiest
trap bar 0"
RDL -4" (boy that sucked)
Bench
str bar bench comp grip -4"
push up 0 easy--winner
str bar ring on ring (did not test)
DL str bar
tested rev bend DLs--tested well
used a choked blue band (iron woody) in at 2nd pin from top in cage
wt at bottom of DL -65 lbs
wt at top of DL 0 lbs (unloaded)
Why?
Working to overload top/mid portion of DL in non startle
wt on bar recorded
135 x 5/ 185 x 5/ 225 x 4
275 x 2
315 x 1, 1 L h up
365 x 1 R h up
now added iso hold at top for 2-3 sec, tall spine
385 x 1 Lhup
385 x1 Rhup --L knee moved oddly, DL came out of groove, movement decreased
Z Health--knee circles (open and closed), opposite elbow circles,
tested BW ful squat, cutting movments----very slight pain as knee gets over toe
more Z Health, finished bench (as below)
all knee movements were fine, but opted to call it a day on DLs
knee was perfect the next AM--no issue at all
Pushups (done in between DL sets)
BW x 13 mod/fast
BW x 16 mod/fast
BW x7 fast, stopped since I mis breathed
BW x 11 fast
BW x 11 fast
BW x10 fast
BW x 12 mod/fast
Epsom salt bath, lights out
still feeling a bit tired today
slept 9 hours last night
triple expresso at 4:15pm
Still felt a bit tired at 6pm--not good
2 scoop Surge, 1 sc hydro pro, 6 g BCAAs, 5 gm creatine, 2 gm L Carnitine
at 5pm, lifting at 6pm
Z Health 20 min
more rotation work, Z SAID work for DL and bench
Lifting
TESTED
DL
str bar DL comp grip 0", felt easiest
trap bar 0"
RDL -4" (boy that sucked)
Bench
str bar bench comp grip -4"
push up 0 easy--winner
str bar ring on ring (did not test)
DL str bar
tested rev bend DLs--tested well
used a choked blue band (iron woody) in at 2nd pin from top in cage
wt at bottom of DL -65 lbs
wt at top of DL 0 lbs (unloaded)
Why?
Working to overload top/mid portion of DL in non startle
wt on bar recorded
135 x 5/ 185 x 5/ 225 x 4
275 x 2
315 x 1, 1 L h up
365 x 1 R h up
now added iso hold at top for 2-3 sec, tall spine
385 x 1 Lhup
385 x1 Rhup --L knee moved oddly, DL came out of groove, movement decreased
Z Health--knee circles (open and closed), opposite elbow circles,
tested BW ful squat, cutting movments----very slight pain as knee gets over toe
more Z Health, finished bench (as below)
all knee movements were fine, but opted to call it a day on DLs
knee was perfect the next AM--no issue at all
Pushups (done in between DL sets)
BW x 13 mod/fast
BW x 16 mod/fast
BW x7 fast, stopped since I mis breathed
BW x 11 fast
BW x 11 fast
BW x10 fast
BW x 12 mod/fast
Epsom salt bath, lights out
11_15_Sat OFF
Felt pretty beat up today
work up with a slight kink in the left side of my neck
Z off and on during the whole day
proteolytic enzymes at 10 tabs 2Xs dur day
stress level stupid high
worked on cleaning my desk and getting inbox back to zero (GTD style)
did research work also
in bed by 10:30pm
work up with a slight kink in the left side of my neck
Z off and on during the whole day
proteolytic enzymes at 10 tabs 2Xs dur day
stress level stupid high
worked on cleaning my desk and getting inbox back to zero (GTD style)
did research work also
in bed by 10:30pm
11_14 Friday CRF KB 5 min Snatch
Was feeling pretty tired today
Z Health 10 min over lunch
PM
Z Health 15 minutes
pushups BW x 8,12,12 (easy reps)
rev row (fat man pull ups) BW x 6,7,5
KB Snatches in 5 min (after warm up)
Goal 72 reps (excellent form)
last time did 62 reps
Today
made 72 multiple hand switches (did not count)
L side felt weaker??
avg HR 141
15 sec rest, 1 min avg 93 (HRR was really good)
Brought my KB down to the U of MN lab, so maybe I should log
farmers walks to the lab and my car too--ha!
Z Health 10 min over lunch
PM
Z Health 15 minutes
pushups BW x 8,12,12 (easy reps)
rev row (fat man pull ups) BW x 6,7,5
KB Snatches in 5 min (after warm up)
Goal 72 reps (excellent form)
last time did 62 reps
Today
made 72 multiple hand switches (did not count)
L side felt weaker??
avg HR 141
15 sec rest, 1 min avg 93 (HRR was really good)
Brought my KB down to the U of MN lab, so maybe I should log
farmers walks to the lab and my car too--ha!
Tuesday, November 18, 2008
11_13 Thurs DL noon sess and Bench PM sess
Str bar comp +1.5"
Trap bar 0
RDL +2" winner!
RDL, both hands pronated
Slow ecc, faster conc
Why? Work on mid back strength and holding a neutral (straight) spine
Mid back tired, hams, glutes were just fine the whole time
135 x 6
135 x7
185 x 4
185 x 4
185 x3
Alt with KB Press (tested good)
Done from lunge stance, pressing with OPPOSITE hand, FAST speed
16 x7/7
16 kg x 7/7
16 x 6/6/4 (L/R./L)
24 kg x 3/3
Double sew saw press with 1 24 and 1 16 kg X 4/4
At the end
Chin ups
BW x 2, eye down, no pain
BW x 3, same, no pain, tested great---who ha
In the past had some slight left forearm pai
PM session
Liftig partner has returned! Whoo ha
Str bar bench +1.5" winner
Push up 0
135 x7
185 x 3
205 x 1
215 x 1
225 x 1, touch and go, great speed
Went for a PR
235 x 0--missed--crap, pushed the bar too far back over my head and
Out of the groove--happened at about 4 to 6 inches off chest
Opted for heavier board work and wil come back in a few
Weeks and destroy this weight
3 board press, switched to ring on ring--tested well
225 x 1 3 board touch and go, easy
245 x 1 same
245 x 1 last few seconds to lock out slower
275 x 10 sec iso hold at lock out, no startle, easy
Partner helped cue my T spine on Z drills--MUCH MUCH better
L and R wrist cleared up instantly
Felt great at end
Movement was awesome!
Had taped scar from 11:30am-9:30pm (post lifting)
1/2 spike at 6:30pm
1 sc surge/hydro mix at 6:50pm
Lifting PM sess 7:50 to 9pm
Trap bar 0
RDL +2" winner!
RDL, both hands pronated
Slow ecc, faster conc
Why? Work on mid back strength and holding a neutral (straight) spine
Mid back tired, hams, glutes were just fine the whole time
135 x 6
135 x7
185 x 4
185 x 4
185 x3
Alt with KB Press (tested good)
Done from lunge stance, pressing with OPPOSITE hand, FAST speed
16 x7/7
16 kg x 7/7
16 x 6/6/4 (L/R./L)
24 kg x 3/3
Double sew saw press with 1 24 and 1 16 kg X 4/4
At the end
Chin ups
BW x 2, eye down, no pain
BW x 3, same, no pain, tested great---who ha
In the past had some slight left forearm pai
PM session
Liftig partner has returned! Whoo ha
Str bar bench +1.5" winner
Push up 0
135 x7
185 x 3
205 x 1
215 x 1
225 x 1, touch and go, great speed
Went for a PR
235 x 0--missed--crap, pushed the bar too far back over my head and
Out of the groove--happened at about 4 to 6 inches off chest
Opted for heavier board work and wil come back in a few
Weeks and destroy this weight
3 board press, switched to ring on ring--tested well
225 x 1 3 board touch and go, easy
245 x 1 same
245 x 1 last few seconds to lock out slower
275 x 10 sec iso hold at lock out, no startle, easy
Partner helped cue my T spine on Z drills--MUCH MUCH better
L and R wrist cleared up instantly
Felt great at end
Movement was awesome!
Had taped scar from 11:30am-9:30pm (post lifting)
1/2 spike at 6:30pm
1 sc surge/hydro mix at 6:50pm
Lifting PM sess 7:50 to 9pm
11_12 Wed CRF day
Tested
1 arm KB swing
Front squat with 1 KB
KB Snatch
Ring rows
--all were great, snatch was ok
Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form
I) 1 arm swing
24 x 15/15 for 4 sets
2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also
3) Ring rows (feet up on a bench, palms down)
BW x 10 for 4 sets
Avg HR 141bpm
Total time18:48
RPE about 7 (out of 10)
15 sec rest, 1 min avg 126 bpm
1 arm KB swing
Front squat with 1 KB
KB Snatch
Ring rows
--all were great, snatch was ok
Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form
I) 1 arm swing
24 x 15/15 for 4 sets
2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also
3) Ring rows (feet up on a bench, palms down)
BW x 10 for 4 sets
Avg HR 141bpm
Total time18:48
RPE about 7 (out of 10)
15 sec rest, 1 min avg 126 bpm
11_11_Bench DL day 1
1.5 surge/ 1 hydro pro/2 gm L carnitine, 6 g BCAAs, 5 g creatine at 5:40pm
Taped scar
1/2 c coffee, 1/2 serv FRS
Z Health
Brock string with body rotations--good both directions
Visual work from behavioral opt--good for 8 seconds! Better with walking and looking down at it
Tested
Str bar DL 0
Trap bar DL +2"= winner
RDL 0
Bench
Str bar comp grip -2"
Str bar ring on ring grip +1= winner (felt easier)
Push ups +1
Trap bar DLs
185 x5
225 x 5
225 with All chains (about 60 lbs total) x 1,1 1, speed work
225 w all chains x 1,1,1,1 speed
225 w all chains x 1,1,1,1 speed
225 w all chains x 1,1,1,1
Rev Blue Band Bench (blue band choked around top of rack)
Mid finger on ring
165 x 8
185 x 8
205 x 7 movement -1, felt tired and "off"
205 x 9 moved grip to ring finger on ring tested +2" whoo ha, felt better
225 x 5 same grip as above
225 x 4
275 x 5 sec iso hold at top (with bands)
275 x 5 sec iso hold at top (no bands) breathing and "relaxed"
Iso holds done to get used to heavier supra max weight with no excess tension/startle
Taped scar
1/2 c coffee, 1/2 serv FRS
Z Health
Brock string with body rotations--good both directions
Visual work from behavioral opt--good for 8 seconds! Better with walking and looking down at it
Tested
Str bar DL 0
Trap bar DL +2"= winner
RDL 0
Bench
Str bar comp grip -2"
Str bar ring on ring grip +1= winner (felt easier)
Push ups +1
Trap bar DLs
185 x5
225 x 5
225 with All chains (about 60 lbs total) x 1,1 1, speed work
225 w all chains x 1,1,1,1 speed
225 w all chains x 1,1,1,1 speed
225 w all chains x 1,1,1,1
Rev Blue Band Bench (blue band choked around top of rack)
Mid finger on ring
165 x 8
185 x 8
205 x 7 movement -1, felt tired and "off"
205 x 9 moved grip to ring finger on ring tested +2" whoo ha, felt better
225 x 5 same grip as above
225 x 4
275 x 5 sec iso hold at top (with bands)
275 x 5 sec iso hold at top (no bands) breathing and "relaxed"
Iso holds done to get used to heavier supra max weight with no excess tension/startle
Wednesday, November 12, 2008
11_10 Asymetric Push Pull RE
Was feeling kind of messed up. Need to figure out a better computer set up at work
55 minutes of Z Heath
really working on slow/mod 6 pos ankle circles, seated--much better
rotation work, lunge positions, more lumbar work than normal
eye movements worked into various lunge positions
1 spike at 5:20pm
lifting started at about 6:30pm after Z
DB flat bench
40 x 25 both
55 x10/10
60 x 8/8
65 x 8/8
Cybex CSR
130 x 25 both
150 x10/10 alt
130 x 20 tested better
Angled I Phase lunges to front
3 position
BW x 4 for each leg
done for 3 sets
DB Hammers (rt lunge, rt rotation)
30 x 15/15
35 x 8/8 (Left lunge only)
EZ bar curls (standing, eyes down on conc motion)
65 x13
65 x 7 FAST
DB Neutral bench alt 45 x 10/10 // fast push ups to knee high smith machine
bar BW x 6 (hands come up off bar about 6inches)
Med Ball overhead smash
5kg? x 7 tested good actually
55 minutes of Z Heath
really working on slow/mod 6 pos ankle circles, seated--much better
rotation work, lunge positions, more lumbar work than normal
eye movements worked into various lunge positions
1 spike at 5:20pm
lifting started at about 6:30pm after Z
DB flat bench
40 x 25 both
55 x10/10
60 x 8/8
65 x 8/8
Cybex CSR
130 x 25 both
150 x10/10 alt
130 x 20 tested better
Angled I Phase lunges to front
3 position
BW x 4 for each leg
done for 3 sets
DB Hammers (rt lunge, rt rotation)
30 x 15/15
35 x 8/8 (Left lunge only)
EZ bar curls (standing, eyes down on conc motion)
65 x13
65 x 7 FAST
DB Neutral bench alt 45 x 10/10 // fast push ups to knee high smith machine
bar BW x 6 (hands come up off bar about 6inches)
Med Ball overhead smash
5kg? x 7 tested good actually
Monday, November 10, 2008
Body Fat Update--Dropped over 1 lb fat, gained about 6 lbs LBM
Date | 10/2/2008 | 11/10/2008 |
| Tricep | 6 | 5 |
| Chest | 7 | 6 |
| Midaxillary | 14 | 13 |
| Suprailiac | 12 | 10 |
| Abdominal | 21 | 20 |
| Subscapular | 15 | 15 |
| Thigh | 12 | 12 |
| BF% | 13.3% | 12.4% |
| total mm | 87 | 81 |
| wt/mm | 2.298851 | 2.5246914 |
| BF lbs | 26.6 | 25.358 |
| BF lbs lost | 1.242 | |
| gained LBM | 5.74 |
Sunday, November 9, 2008
11_8_Sat DL/Bench day 3
AM wt 207.0
Body fat testing on Monday
My guess is that it will be around 14%
If still around there, up calories again about 250 cal per day
Will add a Hydro pro shake every AM upon waking and then
breakfast 20-30 min later
Moved bike indoors, can ride for a few minutes in AM now
Winter is here, so I move even less now between work, training,
research, etc
Some added parasymp work should help recovery too
slept 9 hours last night
30 min before lifting 1.5 s surge, 1 s hydro 1400, 2 gm L carnitine, creatine 6gm BCAAs
60 min before about 100 mg caffeiene
Z Health 20 minutes
more rotational work,
T spine has been feeling much better lately!
Day 3 this week of bench and DL version
TESTED
str bar comp grip bench +2""--winner
push up -2""
bench, ring finger on ring - 2"
DLs
str bar comp DL +1.5"---winner
str bar RDL -1.5""
trap bar DL 0
music Lamb of God and new Haunted CD
lift time in at 1pm
scar taped straight on both sides
DL, str bar, comp grip
135 x 5, 185 x 2
225 x 1,1,1,1 RHup
225 + blue chains (about 40 lbs) x 1,1,1,1 Lhup--tested better, now +2.5"
225 +ALL chains (about 60lbs) x 1,1,1,1,1 Rh up
225 all chains X1,1,1,1 Lhup
225 all chains x1,1,1 Rhup
225 all chains x 1,1,1 RHup
focus on pt A to pt B, good speed
no slow down at all on lifts--good constant speed
alt with
Bench, flat comp grip (index at ring)
135 x 10
185 x 5
185 x 4
185x 5
185 x 5
185 x 5
185 x 3--done
move still good
made sure to focus on 4EE during bench
overall lifts went well. did not feel like going heavy and just got in some good rep, speed work
10% nutrition night
watch movie with Jodie
pesto chicken pizza and pumpkin ale--tasty!!
Body fat testing on Monday
My guess is that it will be around 14%
If still around there, up calories again about 250 cal per day
Will add a Hydro pro shake every AM upon waking and then
breakfast 20-30 min later
Moved bike indoors, can ride for a few minutes in AM now
Winter is here, so I move even less now between work, training,
research, etc
Some added parasymp work should help recovery too
slept 9 hours last night
30 min before lifting 1.5 s surge, 1 s hydro 1400, 2 gm L carnitine, creatine 6gm BCAAs
60 min before about 100 mg caffeiene
Z Health 20 minutes
more rotational work,
T spine has been feeling much better lately!
Day 3 this week of bench and DL version
TESTED
str bar comp grip bench +2""--winner
push up -2""
bench, ring finger on ring - 2"
DLs
str bar comp DL +1.5"---winner
str bar RDL -1.5""
trap bar DL 0
music Lamb of God and new Haunted CD
lift time in at 1pm
scar taped straight on both sides
DL, str bar, comp grip
135 x 5, 185 x 2
225 x 1,1,1,1 RHup
225 + blue chains (about 40 lbs) x 1,1,1,1 Lhup--tested better, now +2.5"
225 +ALL chains (about 60lbs) x 1,1,1,1,1 Rh up
225 all chains X1,1,1,1 Lhup
225 all chains x1,1,1 Rhup
225 all chains x 1,1,1 RHup
focus on pt A to pt B, good speed
no slow down at all on lifts--good constant speed
alt with
Bench, flat comp grip (index at ring)
135 x 10
185 x 5
185 x 4
185x 5
185 x 5
185 x 5
185 x 3--done
move still good
made sure to focus on 4EE during bench
overall lifts went well. did not feel like going heavy and just got in some good rep, speed work
10% nutrition night
watch movie with Jodie
pesto chicken pizza and pumpkin ale--tasty!!
11_7 Fri Asymetric day and CRF
20 min Z Health
Tested
TGU
rot and lunge, KR press
rot and lunge KB towel hammer
1 arm ring row
all tested great!
Circuit style, little CRF focus
1 arm ring row
just outside shoulder width feet
BW x 7/7
BW x 7/7
BW x 7.7
KB Press
done in rotation (to outside) from lunge position, focus on speed
16 x 7/7
16 x 7/7
left side tested better than right (even though movment was higher RPE)
16 x 7 LEFT only
16 x7 LEFT only
TGU
16 x 1/1
24 x 1/1, Left side tested better
24 x 1 left only
24 x 1 left only
KB Towel hammers, rot outside, lunge position
12 kg x 8/8
12 x 8/8
12 x 7 left only (tested better) hmmm--all left sided work was testing better today?
CRF work
opted on snatch work, goal 70 reps and time it
70 reps total in 3:46, movement still tested fine
did not record HR
did as 24 kg x 20/20 and then 15/15
pace puts me roughly at about 88 in 5 minutes
new RKC standard for me is 100 for rest in June--no problem.
will work up to 28 and 32 kg coming up if snatch keeps testing well
overall RPE 8 for snatch
Tested
TGU
rot and lunge, KR press
rot and lunge KB towel hammer
1 arm ring row
all tested great!
Circuit style, little CRF focus
1 arm ring row
just outside shoulder width feet
BW x 7/7
BW x 7/7
BW x 7.7
KB Press
done in rotation (to outside) from lunge position, focus on speed
16 x 7/7
16 x 7/7
left side tested better than right (even though movment was higher RPE)
16 x 7 LEFT only
16 x7 LEFT only
TGU
16 x 1/1
24 x 1/1, Left side tested better
24 x 1 left only
24 x 1 left only
KB Towel hammers, rot outside, lunge position
12 kg x 8/8
12 x 8/8
12 x 7 left only (tested better) hmmm--all left sided work was testing better today?
CRF work
opted on snatch work, goal 70 reps and time it
70 reps total in 3:46, movement still tested fine
did not record HR
did as 24 kg x 20/20 and then 15/15
pace puts me roughly at about 88 in 5 minutes
new RKC standard for me is 100 for rest in June--no problem.
will work up to 28 and 32 kg coming up if snatch keeps testing well
overall RPE 8 for snatch
11_6 Bench/DL day 2
taped scar all day
slept 9 hours again
1.5 scoop surge, 1 scoop hydro 1400 protein, Barr mix at 6pm
1 serv FRS at 6:15pm
TESTED
trap bar DL +2""
str bard DL comp grip +1"
str bar RDL +2"
opted to go with trap bar DL
comp bench -2"
push ups 0
mid finger bench +2""-winner!
Z Health 15 min before
timein 7:38pm
bench (mid finger on rings)
135 x 5
165 x 4
not feeling it in triceps at all, weight feels heavy, movement dropped
moved to ring finger and added chains to overload top of bench movement
155 w all chains (about 60 lbs) x 2, tested great!
155 w all chains x 2
155 w all chains x 3
155 w all chains x 3
working on watching bar to chest, then move eyes to poster (target) behind bench to work on tricep activation (extention)
alt with
Trap Bar DLs
warm up
225 x 12, no touch/very slt pause at bottom
275 x9, no touch
295 x 5
feeling good, so decided to up weigh
335 x 1
365 x 1 RPE 7
385 x 0 missed! crap. missed at about 2 inches off floor, tried to think too much about breathing and form, mind was too full before lift.
decided to rest 2 min and try again,
rehersed movement with no weight--point A to point B, made sure eyes were in correct position
385 x 1 easy! RPE 8.5 Whooo ha!!
20 lbs off trap bar PR
still a long ways to go, but felt good
called it a day, end on a high note
slept 9 hours again
1.5 scoop surge, 1 scoop hydro 1400 protein, Barr mix at 6pm
1 serv FRS at 6:15pm
TESTED
trap bar DL +2""
str bard DL comp grip +1"
str bar RDL +2"
opted to go with trap bar DL
comp bench -2"
push ups 0
mid finger bench +2""-winner!
Z Health 15 min before
timein 7:38pm
bench (mid finger on rings)
135 x 5
165 x 4
not feeling it in triceps at all, weight feels heavy, movement dropped
moved to ring finger and added chains to overload top of bench movement
155 w all chains (about 60 lbs) x 2, tested great!
155 w all chains x 2
155 w all chains x 3
155 w all chains x 3
working on watching bar to chest, then move eyes to poster (target) behind bench to work on tricep activation (extention)
alt with
Trap Bar DLs
warm up
225 x 12, no touch/very slt pause at bottom
275 x9, no touch
295 x 5
feeling good, so decided to up weigh
335 x 1
365 x 1 RPE 7
385 x 0 missed! crap. missed at about 2 inches off floor, tried to think too much about breathing and form, mind was too full before lift.
decided to rest 2 min and try again,
rehersed movement with no weight--point A to point B, made sure eyes were in correct position
385 x 1 easy! RPE 8.5 Whooo ha!!
20 lbs off trap bar PR
still a long ways to go, but felt good
called it a day, end on a high note
11_5_OFF volleyball
20 min Z work
Volleyball--felt much better this week
need to remember knee pads--too slow on dives
Volleyball--felt much better this week
need to remember knee pads--too slow on dives
11_4_Tues Bench/DL day 1
AM wt 204/0
Z Health 10 min done at work
slept 9 hours
DL/Bench night
Taped scar
brock string work, could see the farthest yet!!!
Stayed the same with head tilts also
Vision kit from behavioral optometrist--it worked!! I could see in 3D for 4 seconds
that is the best EVER so far!! Whoo ha.
Tested lifts
str bar flat bench comp grip---awesome, did no further testing for bench
str ba DL--awesome also, no further testing
Bench
135 x9
185 x5 touch and go, barefoot
205 x 3, last one was slow, with tiger shoes
215x 2 touch and go
205 x 2
no lifting partner, so no hand off
DL
135 x5, 225 x 5
275 x 3 LHup
315 x 2 RHup
325 x 1 Lhup, with tiger shoes on now
345 x 1 LH up, slowed down in speed, ME for today
315 x 1 RHup
315 x 2 Rhup, last two easy and with good speed
at the end
Rev choked blue band bench, grip ring finger on ring
225 x 8
225 x 5, last 1-2 inches of last rep slow
norm bench
135 x 9 FAST
185 x 1 comp grip
done
music new All That Remains
used silver bar for all bench work
Z Health 10 min done at work
slept 9 hours
DL/Bench night
Taped scar
brock string work, could see the farthest yet!!!
Stayed the same with head tilts also
Vision kit from behavioral optometrist--it worked!! I could see in 3D for 4 seconds
that is the best EVER so far!! Whoo ha.
Tested lifts
str bar flat bench comp grip---awesome, did no further testing for bench
str ba DL--awesome also, no further testing
Bench
135 x9
185 x5 touch and go, barefoot
205 x 3, last one was slow, with tiger shoes
215x 2 touch and go
205 x 2
no lifting partner, so no hand off
DL
135 x5, 225 x 5
275 x 3 LHup
315 x 2 RHup
325 x 1 Lhup, with tiger shoes on now
345 x 1 LH up, slowed down in speed, ME for today
315 x 1 RHup
315 x 2 Rhup, last two easy and with good speed
at the end
Rev choked blue band bench, grip ring finger on ring
225 x 8
225 x 5, last 1-2 inches of last rep slow
norm bench
135 x 9 FAST
185 x 1 comp grip
done
music new All That Remains
used silver bar for all bench work
11_3 Mon Random work outside
It was a beautiful weekend and monday was 72 F outside!!
Z outside 20 min
working on rotation work, various extended lunge positions
Sledge on tire (power focus)
overhand 16 lb x 10/10; x 10/10
rotation work 16 x 10/10, 13/13
tire flips
400 lb x 2, did not test well
pushups with feet on tire, 1 leg up
x 4, x 4
Farmers walk (1 arm) using trap bar on side, from garage to other side of street, switch sides and then back
115 lbs x 1,1
115 x 1,1
Front squats, clean grip
done to bench
95 x 8
95 x 4--felt worse
felt tired and everything tested well, and then just went off a cliff
decide to test snatches--tested great and felt good! First time in a long long time!
Left forearm pain has been gone for 5 days now
5 minute Snatch 24 kg, multiple hand switches and set done during set
only went to RPE of 7
62 reps total, avg HR 144 during 5 minutes
---not where I need to be by a long shot, but for not having done it for many many months I was pretty happy. Avg HR for me was relatively low too, movement tested well at the end too
done outside in the grass
AM weight was 205.0
forced breath hold 1:17
Z outside 20 min
working on rotation work, various extended lunge positions
Sledge on tire (power focus)
overhand 16 lb x 10/10; x 10/10
rotation work 16 x 10/10, 13/13
tire flips
400 lb x 2, did not test well
pushups with feet on tire, 1 leg up
x 4, x 4
Farmers walk (1 arm) using trap bar on side, from garage to other side of street, switch sides and then back
115 lbs x 1,1
115 x 1,1
Front squats, clean grip
done to bench
95 x 8
95 x 4--felt worse
felt tired and everything tested well, and then just went off a cliff
decide to test snatches--tested great and felt good! First time in a long long time!
Left forearm pain has been gone for 5 days now
5 minute Snatch 24 kg, multiple hand switches and set done during set
only went to RPE of 7
62 reps total, avg HR 144 during 5 minutes
---not where I need to be by a long shot, but for not having done it for many many months I was pretty happy. Avg HR for me was relatively low too, movement tested well at the end too
done outside in the grass
AM weight was 205.0
forced breath hold 1:17
11_1_2_Sat Sun--OFF, at Z Health 3 day Seminar in MN
Took 2 days off since I was helping out at the Z Health/DD 3 day event. Went really well and got to meet many cool people and got in some Z too! Great times!
Sat night was a Halloween party and 10% nutrition night. Actually the whole weekend was more a 10% nutrition time. Back to normal on Monday.
Was tired on Sunday and crashed Sunday night. Was in bed asleep by 8:15pm and slept until 7am!
Sat night was a Halloween party and 10% nutrition night. Actually the whole weekend was more a 10% nutrition time. Back to normal on Monday.
Was tired on Sunday and crashed Sunday night. Was in bed asleep by 8:15pm and slept until 7am!
10_31 Wingate test in lab for fun
Wingate day in the Exercise Physiology labs for students, so I figured I would give it a go at the end of the day for fun (yes I am sick)
For those who don't know, a Wingate is a max anaerobic test. You pedal on a bike as fast as you can then when the clock hits O they instantly add some huge resistance to the bike. It goes by weight so the more you weigh, the more the weight (resistance) you have to pedal against. My body is currently about 205 lbs, so I go about 700 Watts. Good times.
700 Watts resistance for 30 seconds, pedal all out as fast as you can. Once you hit about the 20 second mark it feels like someone dumped concrete in your legs. Feel free to try this on a bike at home and let me know what you think. hehehehe
Peak 918 W Mean 543 W Min 419 W
Not the best score at all, depending on what you read it about 50% for athletes. After some more bike sprints in a few months it should go up. Currently I have not done any bike sprints though and most focus has been on bench and DL 1 RM. But I did not puke!
For those who don't know, a Wingate is a max anaerobic test. You pedal on a bike as fast as you can then when the clock hits O they instantly add some huge resistance to the bike. It goes by weight so the more you weigh, the more the weight (resistance) you have to pedal against. My body is currently about 205 lbs, so I go about 700 Watts. Good times.
700 Watts resistance for 30 seconds, pedal all out as fast as you can. Once you hit about the 20 second mark it feels like someone dumped concrete in your legs. Feel free to try this on a bike at home and let me know what you think. hehehehe
Peak 918 W Mean 543 W Min 419 W
Not the best score at all, depending on what you read it about 50% for athletes. After some more bike sprints in a few months it should go up. Currently I have not done any bike sprints though and most focus has been on bench and DL 1 RM. But I did not puke!
10_30 Thurs Asym day Push/Pull/Mis RE day , PM Bench and DL day 2
Done at work gym
Z Health 25 min
all tested well
DB Bench
40 x 20
55 x 10/10 alt
65 x 8/8 alt
55 x 12 both, FAST
Cybex rows (CSR)
150 x10/10 alt
165 x 12
Lunges (to 3 I Phase angles in front)
BW x 6/6
BW x 15/15
DB hammer (rt lunge, int rot lower leg)
35 x 13/13
40 x 5/5
45 x 4/4// 35 x 4/4
PM sess
at garage gym
Z Health 15 min
tested
trap bar DL--tested awesome, did not test others
str bench comp grip--move worse
2 board bench with ring finger on ring--ok
mid finger bench with chains--awesome!
flat bench ring finger at ring
warmup done
115 w all chains (about 60 lbs total) x 5
135 w all chains x 3
135 w all chians x 4 mod fast
135 w all chains x 5
135 w all chains x 6
135 w all chains x5
alt with
Trap Bar DLs
warm up
225 x 6 pause at bottom
225 x 5, fast slt pause at bottom
225 x 5 fast
225 x 4, speed dropped quite a bit, done
also did some str bar bicep curls inbetween, felt like recovery
between bench and DL was taking longer than normal
str bar bic curls
45 x 9 fast
65 x 12 fast
65 x 10 fast
65 x 10 fast
done for speed, stopped when speed dropped
used eyes down pos when lifting bar (conc motion)
done
Z Health 25 min
all tested well
DB Bench
40 x 20
55 x 10/10 alt
65 x 8/8 alt
55 x 12 both, FAST
Cybex rows (CSR)
150 x10/10 alt
165 x 12
Lunges (to 3 I Phase angles in front)
BW x 6/6
BW x 15/15
DB hammer (rt lunge, int rot lower leg)
35 x 13/13
40 x 5/5
45 x 4/4// 35 x 4/4
PM sess
at garage gym
Z Health 15 min
tested
trap bar DL--tested awesome, did not test others
str bench comp grip--move worse
2 board bench with ring finger on ring--ok
mid finger bench with chains--awesome!
flat bench ring finger at ring
warmup done
115 w all chains (about 60 lbs total) x 5
135 w all chains x 3
135 w all chians x 4 mod fast
135 w all chains x 5
135 w all chains x 6
135 w all chains x5
alt with
Trap Bar DLs
warm up
225 x 6 pause at bottom
225 x 5, fast slt pause at bottom
225 x 5 fast
225 x 4, speed dropped quite a bit, done
also did some str bar bicep curls inbetween, felt like recovery
between bench and DL was taking longer than normal
str bar bic curls
45 x 9 fast
65 x 12 fast
65 x 10 fast
65 x 10 fast
done for speed, stopped when speed dropped
used eyes down pos when lifting bar (conc motion)
done
10_29 Wed Voleyball
Z Health 20 min
felt slow and tired at volleyball
was about 1-1/2 step slow
vision was off, eyes are tired and moving goofy--"spooky eye"
Did not lift
felt slow and tired at volleyball
was about 1-1/2 step slow
vision was off, eyes are tired and moving goofy--"spooky eye"
Did not lift
10_28_Tues Bench/DL day 1
Tested
-bar DL comp grip
trap bar DL
stopped there since str bar was great!
pushups
stopped there since it tested awesome
Z Health before for 10 min
Z 15 min during the day
str bar DL
135 x 5, 185 x 5, 225 x4, 275 x 3 all pronated
275 x 3 LH up
295 x 3 RHup
315 x2 LH up
315 x 2 Rhup
315 x 2 Rhup
315 x2 LHup, felt great, movement great
alt with
Pushups
BW x 11
BW x 8
BW X 7
BW X 5 done with 4 sec eccentric
pushups done fast
At the end
Rev Bar rows aka fat man pullups
Bw x9
BW x 8
BW x8
Iso hold at top for 5 sec and then 7 sec, relaxed breathing
tested really well
-bar DL comp grip
trap bar DL
stopped there since str bar was great!
pushups
stopped there since it tested awesome
Z Health before for 10 min
Z 15 min during the day
str bar DL
135 x 5, 185 x 5, 225 x4, 275 x 3 all pronated
275 x 3 LH up
295 x 3 RHup
315 x2 LH up
315 x 2 Rhup
315 x 2 Rhup
315 x2 LHup, felt great, movement great
alt with
Pushups
BW x 11
BW x 8
BW X 7
BW X 5 done with 4 sec eccentric
pushups done fast
At the end
Rev Bar rows aka fat man pullups
Bw x9
BW x 8
BW x8
Iso hold at top for 5 sec and then 7 sec, relaxed breathing
tested really well
10_27 Monday Asymetric Day at garage gym
Tested
TGU
Suitcase DL
Bi curls (standing, str bar)
floor press
KB press
KB towel hammer curls
taped scar
1 scoop surge, 1 hydro, 2 gm L Carnitine, 6gm BCAAs, creatine at 1:30
Started 2:30
the following tested well and did in circuit styel
TGU
16 x 3/3 no rest inbewteen
16 x 3/3
16 x 3/3
Suitcase DLs
95 x 5/5
95 x 5/5
95 x 5/5
done with str oly bar on ground
KB towel hammers (in lunge position, rt foot in front)
16kg x 5/5
16 x 4/4
12 x 5/5/4 L/RL
Floor press
115 x6 with 2 sec pause at bottom
115 x 12 no bottom pause
135+blue chains x 12 (blue chains=40lbs)
145 + blue chains x 12
145 + chains x4 wtih 4-5 sec pause at bottom, tested ok, not as good as others
probably wrist "jamming"
str bar bicep curl 95X 7 tested ok
overall felt tired,
rode bike for 10 min at end--light ride
TGU
Suitcase DL
Bi curls (standing, str bar)
floor press
KB press
KB towel hammer curls
taped scar
1 scoop surge, 1 hydro, 2 gm L Carnitine, 6gm BCAAs, creatine at 1:30
Started 2:30
the following tested well and did in circuit styel
TGU
16 x 3/3 no rest inbewteen
16 x 3/3
16 x 3/3
Suitcase DLs
95 x 5/5
95 x 5/5
95 x 5/5
done with str oly bar on ground
KB towel hammers (in lunge position, rt foot in front)
16kg x 5/5
16 x 4/4
12 x 5/5/4 L/RL
Floor press
115 x6 with 2 sec pause at bottom
115 x 12 no bottom pause
135+blue chains x 12 (blue chains=40lbs)
145 + blue chains x 12
145 + chains x4 wtih 4-5 sec pause at bottom, tested ok, not as good as others
probably wrist "jamming"
str bar bicep curl 95X 7 tested ok
overall felt tired,
rode bike for 10 min at end--light ride
10_25 Sat Strongman day outside
1 spike at 11:30am
green tea at 1pm
taped scar on both sides
slept 9 hours at night
SENT EARTH PULSE UNIT BACK
--needed some new pads on the buttons
will do an experiment for the next 2 weeks while it is out and see
if there is much difference, esp in breath hold and CRF
Z Health outside 20 min
Tire flips
400 x 6 done in 51 sec, self time; 60 sec rest
400 x 5 done in 41 sec, self time
Strongman circuit A
32 kg 1 arm swings 10/10, 225 farmers walk with trap bar, 400 tire flip x 3, 8 lb sledge on tire 15/15
trial 1 got to about sledge strike 18 and sledge hammer broke! time 1:48 avg Hr 152
done with 16 lb sledge now
trial 2 2 :15 (both self time) avg HR 154
3 min rest HR less than 100 bpm
Trial 3 2:09, but used 2 Hand swing avg HR 156
light bike ride 18:40 total
Avg HR 136
rode to tennis park
4 neutral pos pull ups, x plosive pushups and inverted rows X 8 and rode back home
green tea at 1pm
taped scar on both sides
slept 9 hours at night
SENT EARTH PULSE UNIT BACK
--needed some new pads on the buttons
will do an experiment for the next 2 weeks while it is out and see
if there is much difference, esp in breath hold and CRF
Z Health outside 20 min
Tire flips
400 x 6 done in 51 sec, self time; 60 sec rest
400 x 5 done in 41 sec, self time
Strongman circuit A
32 kg 1 arm swings 10/10, 225 farmers walk with trap bar, 400 tire flip x 3, 8 lb sledge on tire 15/15
trial 1 got to about sledge strike 18 and sledge hammer broke! time 1:48 avg Hr 152
done with 16 lb sledge now
trial 2 2 :15 (both self time) avg HR 154
3 min rest HR less than 100 bpm
Trial 3 2:09, but used 2 Hand swing avg HR 156
light bike ride 18:40 total
Avg HR 136
rode to tennis park
4 neutral pos pull ups, x plosive pushups and inverted rows X 8 and rode back home
10_24 Press/Pull/Random RE day
Rode lab bike for 20 min at 50W
avg Hr 123
At U of MN Rec Center
note: Wow, I am spoiled to have a power rack, KBs etc in my garage as the Rec Center was crowded and there is some odd stuff going on there. Did a simple pull up and people were staring at me. I also found that the top of the DB rack works great to put your feet up on and do push ups. I did floor presses for awhile since the bench was always in high demand; once for someone to do DB flys with the 5 lb DBs. Pushups maybe instead?
DB flat bench
40 x 12//55 x10
alt 60 x 12
alt 65 x8
neutral floor presses (alt)
60 x 12
60 x 10
seated rows
? x 12
? x 10--tested poor, dropped exercise
DB hammer curls (rt lung position, int rot of lower leg)
35 x 7/7
35 x 7/7
40 x 4/4
45 x 4/4 (straight)
Pullups (easy ones, no arm pain)
neutral BW x 2, x 2,
Chins (palms face away) BW x 2, x 2
Overhead tri ext
? x 10/10 and x 6/6
---sill cable machines many times don't even label a weight!
Z cool down 7 min
done
avg Hr 123
At U of MN Rec Center
note: Wow, I am spoiled to have a power rack, KBs etc in my garage as the Rec Center was crowded and there is some odd stuff going on there. Did a simple pull up and people were staring at me. I also found that the top of the DB rack works great to put your feet up on and do push ups. I did floor presses for awhile since the bench was always in high demand; once for someone to do DB flys with the 5 lb DBs. Pushups maybe instead?
DB flat bench
40 x 12//55 x10
alt 60 x 12
alt 65 x8
neutral floor presses (alt)
60 x 12
60 x 10
seated rows
? x 12
? x 10--tested poor, dropped exercise
DB hammer curls (rt lung position, int rot of lower leg)
35 x 7/7
35 x 7/7
40 x 4/4
45 x 4/4 (straight)
Pullups (easy ones, no arm pain)
neutral BW x 2, x 2,
Chins (palms face away) BW x 2, x 2
Overhead tri ext
? x 10/10 and x 6/6
---sill cable machines many times don't even label a weight!
Z cool down 7 min
done
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