Training update

I know my updates have been hit and miss here and I apologize for that, but training is still going well.

Main changes
--need to bring up squat
---more exercise (body willing of course)
--more calories

Did a short CRF sess today since it was beautiful outside. Repeated my circuit training from last year just to see where I am at

Last Nov PR was

10_15_CRF circuit_KB swing_sledge_KB open palm press

CRF Circuit
Last done on 9_24

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)
40 kg x 15/15 (R/L)
40 kg x 15/15 (L/R)
40 kg x 15/15 (R/L)


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


PAST PR
9/24/08
Time 12:54
Avg HR 153??
15 sec rest/ 1 min avg 1:07--recovered much quicker
Overall was difficult, but not horrible
RPE 8

Today
Avg HR 146
time 13:58
15 sec rest/ 1 min avg 116
Hard, but manageable, movement same at the end
RPE 8

Been trying to figure out what transfers the best for my CRF work. So far it seems like some intervals with KB snatches and sledge work seem best.

3_31 Tues KB snatch and DL--TSC prep

Stil trained after test day, but slammed for time, hence no updated inbetween

Z Health 20 min before and 10 min dur day

Last heavy pull before TSC if feeling good.
goals
315 x 1
32 kg x 46 reps in 3 min


Time in 7:06 out 8:01
Z Health 15 min more

DL
135 x 5/5
185 x 5/3
225 x 5
275 x 2
315 x1
345 x 1 mod speed, felt good, 5 min rest before

pull ups (been sucking at these, ordered a new pull up bar in mid March but have not had time to mount it--crap)
BW x 2, 2, 2

7 min rest

32 kg snatch
SAID work to bring up CRF
goal 46 in 3 min
got 42 in 3 min

Music by Six Feet Under and American Head Charge

3_3 to 3_26 Thurs DL and KB Snatch: TSC prep

so I suck lately at posting. I have been slammed with work, research and the like.

I have been training for the TSC and started specific prep on 3/03---yeah, that gives me 4 total weeks. Not ideal, but hey that is life.

I hired a coach to help me with program design, so you won't see tons of details here. I hope to reveal the methods later and the said coaches name; but he had a tall task in front of him considering my crazy schedule.

Tested lifts on 3/03/09
Note
TSC is
1 max Deadlift
max number of pullups (Elite BW+25 lbs)
KB snatches for 5 min with 24 Kg (Elite is 32 kg =70lb )

I will be doing it Elite style. Main reason is I have no desire to try top my 5 min PR of 120 snatches.

Bench pres
tested just for fun since have not tested it in a long time
95 x10
135 x 10
185 x 2
205 x 1 with audible commands and pause on chest and lock out
215 x0 missed, 205 had great speed and 215 stalled about 1/2 way up.
205 x 1--smoke show, easy, great speed
210 x 1--slow at top, last 2/3 from top were slooooooooooow.
my bench sucks, but it will be put on hold for the next 4 weeks at least

DL--no belt, no straps as always
135 x 5
185 x 3
225 x 2
2175 x 1
315 x 1
335 x 1---slow and left knee started to come in

5 min KB snatches, 32 kg KB
up to this point I have done a total of ZERO KB snatches this year with the 32 kg due to bruised hip.
5 min 39 total reps, RPE 8.5

Fast forward to 3/30 Testing
note--bought a new stereo for my garage gym and it is KILLER!! My old boom box was crapping out on me about 50% of the time and pissing me off to no end. The main reason to have a garage gym is freedom, convenience, and and loud music! Insignia amp/reciever and 2 sony 8 inch woofer speakers---love it, neighbors hate it.

Testing 3/26/09 Thurs
1 spike 2. 5 hours before
6.5 hours sleep night before

DLs
135 x 5/5
185 x 5
225 x 5
275 x 2
315 x 1
345 x 1--good speed
365 x 1---ok speed
385 x 0--got to about 3/4 up shin and hit a wall, decided not to push with 1 week to go

note: I have pulled 405 in the past at the TSC, so regaining strength is a bit easier, although up to this point my DL was stuck and took almost 6 week "off" at min due to hip issue recently

KB Snatches
61 reps in 5 min
CRF cooked by 2.5 min ugh
+22 reps though, so happy with that
RPE 9