3_1_09 Sun KB Snatch work and front squats
AM wt 203.5
Slept 9.5 hours ugh
Feel almost human again
AM walk--SUN!!! 11F though, 22 min avg HR 84
Juggle 3xs 2-5 min each
New juggle PR of 30 continuous done with 2 letter tennis balls and 1 pink ball
Z Health AM 5 min, later 20 min
Time in to lift 5:35pm out 6:10pm
Garage temp 34F
Front Squats
Have not done them for a long time, and only did them for a bit in the past
Tested really really well (+3")
Working on a clean grip and getting depth
45 x 7 done with arms out in front
95 x 7 then 45 x 7
95 x7//45 x 7
95 x7 // 45 x 5
All were done to bench, just above parrallel, 45 (bar ) was done to full depth, no bench
Lowered safety bars in rack to close spaced hole #4--bar at bottom was 28 inches off floor
95 x 2 rest grip x 4
Did a video and sent it to Aaron S for feedback
Front Squats: From belly button down-excellent. The main thing to work on is the chest/elbows up. The challenge you'll have is when the load gets a little heavier this will put the upper back extensors at a mechanical disadvantage as the load is placed in front of the neck and the scapula is adducted and upwardly rotated giving no help to thoracic extensors.
Basically where you start (point A is excellent) is good, it's point B that needs elbows/chest up. You could "toy" with the grip a little. Sometimes guys do a little better just slightly wider, but don't go any closer together.
Also on the front squats, maybe trying bringing your head position looking slightly more towards your right. Seems to be pulling right shoulder/elbow down slightly and possibly into more thoracic flexion on the right side.
---Aaron S
On to KBs
KB Snatch Work (done circuit style)
16 x 15/15 max HR 127
16 x 15/15 max HR 148
16 x 15/15 HR 151
24 x 10/1000 147
24 x 10/10 157
24 kg x 10/10 157
28kg x 5/5 145
28 x 5/5 153
28 x 5/5 157
Previous time 19:32 avg HR 119 vol 3,264 kg
This session
Time 20:56 avg HR 127 vol 3,720 kg (+456 kg)
Thursday, March 19, 2009
2_28 Sat Bench, KB fun, RE day
Z Health 30 min
85 x 10
135 x 6
135 x 8
135 x 8
85 x 5
85 x 10 repPR
85 x 7
85 x 5
Juggle 2xs at about 8 min each
Scar tape midline scar = about 4" increased ROM
85 x 10
135 x 6
135 x 8
135 x 8
Focused on mod speed lowering and FAST up
85 x 5
85 x 10 repPR
85 x 7
85 x 5
(did some neutral grip pull ups for a few reps too)
16 x 3/3
16 x 3/3
Chins BW x 3-no pain!!
BW x 2-- no pain and did not push it
At the end
Ring Rows
Arms at sides, feet on bench, 4 boards from wall
BWx 9
BW x 8
Took the 400 lb tire out since the driveway was clear.
First time out for the tire this year!
Temp was 22 F but sunny!
16 lb sledge on tire (focus on speed/impact force) x 15/15
A couple tire flip
Friday, February 27, 2009
2_26 Thurs Deadlifts
Have not done a straight bar DL since about Dec 27 or so. Ugh.
Z Health 20 min
juggling two times for 5 min each
DL
tested neutral
135 x 5
135 x 5
135 x 5 testing better
185 x 5 RH up--testing good now, gained about 2 inches ROM
225 x 5 Rhup
275 x1 R hup
315 x 1--will post video
345 x 0 missed
Left knee came in a bit and missed it about 3 inches off the floor. Wish I had a video for it
No knee pain and was fine the next day and later that day--no pain
Was actually testing well, so decided to work up to a soft max to see where I am at. Overall I am pissed that I am missing 345 now, but I guess considering that my legs are stupid weak now and I have not done any DL work (other than really really light trap bar DLs a few times) I am ok and did not regress too much.
Goal for TSC is 415
Have done 405 last year at the TSC (current PR)
I am open to suggestions for left leg, knee issue.
Z Health 20 min
juggling two times for 5 min each
DL
tested neutral
135 x 5
135 x 5
135 x 5 testing better
185 x 5 RH up--testing good now, gained about 2 inches ROM
225 x 5 Rhup
275 x1 R hup
315 x 1--will post video
345 x 0 missed
Left knee came in a bit and missed it about 3 inches off the floor. Wish I had a video for it
No knee pain and was fine the next day and later that day--no pain
Was actually testing well, so decided to work up to a soft max to see where I am at. Overall I am pissed that I am missing 345 now, but I guess considering that my legs are stupid weak now and I have not done any DL work (other than really really light trap bar DLs a few times) I am ok and did not regress too much.
Goal for TSC is 415
Have done 405 last year at the TSC (current PR)
I am open to suggestions for left leg, knee issue.
2_25 Wed RE DB Bench, Rows, Hammers
Z HEalth 20 min
juggling two times at 7 min each
Done at work gym
DB Incl 40 x 7, movement dropped
Flat DB bench
45 x 20//DB floor press neutral x 8 both FAST
45 x 20 //50 x 4
--hip did not hurt much getting up and down--very slight
1 arm DB row (2 point stance)
50 x 15/12
50 x 15 L
50 x12
DB Curls (L lunge position, rot L)
35 x 12/11
35 x 10/9 (R lunge rot L--tested better)
40 x 6/6 // hammers 30 x 5/5 str and rt lunge
Multi angle lunges (I Phase)
BW x 4/4 for 2 sets
At the end
DB flat flys
30 x 8--tested really well
// push ups to smith bar at mid thigh--drop from standing to push up and back to standing//overhead rope ext 9 x 13/5
juggling two times at 7 min each
Done at work gym
DB Incl 40 x 7, movement dropped
Flat DB bench
45 x 20//DB floor press neutral x 8 both FAST
45 x 20 //50 x 4
--hip did not hurt much getting up and down--very slight
1 arm DB row (2 point stance)
50 x 15/12
50 x 15 L
50 x12
DB Curls (L lunge position, rot L)
35 x 12/11
35 x 10/9 (R lunge rot L--tested better)
40 x 6/6 // hammers 30 x 5/5 str and rt lunge
Multi angle lunges (I Phase)
BW x 4/4 for 2 sets
At the end
DB flat flys
30 x 8--tested really well
// push ups to smith bar at mid thigh--drop from standing to push up and back to standing//overhead rope ext 9 x 13/5
2_24 Tues Bench and Rows
Juggling PR--did it for about 20 seconds!
juggling 15 min
Z HEalth 20 min
Bench
warm ups
no lifting partner
185 x 4, mod speed down, fast up
185 x 2 mod spd down, 2 second pause, fast up
185 w blue chains (about 40 lbs) x 1, last 2 inches to lock out was slllllllloooooooooow
185 x 2 w 2 sec pause at chest
185 x 3 w 1-2 sec pause at chest
--all done at comp grip, index at ring
Ring Rows
(feet up, 4 boards spaced from wall, palms down and in, bring to lower chest)
BW x 6
BW x5
BW x 4/ palms up x 2
BW x 10--neutral grip, continous
BW x9 same
BW x 8 same
Bench, blue choked bands around top (rev bench)
hold for 2-3 sec at top lock out
done w mid finger at ring
205 x 8
225 x 4
225 x 3
Tried chins---still pain in hip, did not do
juggling 15 min
Z HEalth 20 min
Bench
warm ups
no lifting partner
185 x 4, mod speed down, fast up
185 x 2 mod spd down, 2 second pause, fast up
185 w blue chains (about 40 lbs) x 1, last 2 inches to lock out was slllllllloooooooooow
185 x 2 w 2 sec pause at chest
185 x 3 w 1-2 sec pause at chest
--all done at comp grip, index at ring
Ring Rows
(feet up, 4 boards spaced from wall, palms down and in, bring to lower chest)
BW x 6
BW x5
BW x 4/ palms up x 2
BW x 10--neutral grip, continous
BW x9 same
BW x 8 same
Bench, blue choked bands around top (rev bench)
hold for 2-3 sec at top lock out
done w mid finger at ring
205 x 8
225 x 4
225 x 3
Tried chins---still pain in hip, did not do
2_23 Monday KB Snatch work
I am going to do the Elite version of the TSC, so instead of doing the 5 min snatch test with the 24 kg it will be with the 32 kg. I just starting doing KB snatches again about 7 days ago. I have not done them for reps since about Nov (bad I know), but they just did not test well and then after my hip fall they were incredibly painful. I tried one with the 24 two weeks ago and stopped halfway up as it felt someone took a knife through my right hip.
Hip is feeling MUCH better now, so that is good. Need to work up slowly and keep working on technique.
Z Health 15 min
juggling 15 min
ascending ladders
I) 16kg x 15/15
x 15/15
x 15/15
II) 24 kg x 10/10
x 7/7
x 7/7
III) 28 x 4/4
x 4/4
x 4/4
total time 19:32 and avg HR 119
waited until HR came down to about 100 between sets
total volume 3,264 kg (7,180 lbs)
forced breath hold time was 1:09
Hip is feeling MUCH better now, so that is good. Need to work up slowly and keep working on technique.
Z Health 15 min
juggling 15 min
ascending ladders
I) 16kg x 15/15
x 15/15
x 15/15
II) 24 kg x 10/10
x 7/7
x 7/7
III) 28 x 4/4
x 4/4
x 4/4
total time 19:32 and avg HR 119
waited until HR came down to about 100 between sets
total volume 3,264 kg (7,180 lbs)
forced breath hold time was 1:09
2_22 Sunday Squats, push ups, KB press
Rode the bike in the AM for 30 min, fasted, avg HR 129
Lifting later
1 spike at 5:45pm, feeling really tired before
2 scoops surge, 1 scoop hydro protein, 2 gm L carnitine, 5 g creatine
Started to take creatine again, did not take for about 5 weeks.
Squats
95 x 8 for 4 sets
--no hip pain--yeah!
Standing bicep curls
95 x 6, x 5, x 5, x 4
most pathetic thing ever written--almost as much as squats. Stupid hip. Postitive==no pain.
Push ups (both legs, could only do with left leg down before)
BW x 10 mod/slow
BW x 12
BW x10
BW x 11
KB Press
16 x 6/6
24 x 3/3 easy
28 kg x 1/1 // 16 kg open palm x 8/7
24 x 4/4 very slight right hip pain,
KB Snatch
24 x 10/10--felt pretty good
Lifting later
1 spike at 5:45pm, feeling really tired before
2 scoops surge, 1 scoop hydro protein, 2 gm L carnitine, 5 g creatine
Started to take creatine again, did not take for about 5 weeks.
Squats
95 x 8 for 4 sets
--no hip pain--yeah!
Standing bicep curls
95 x 6, x 5, x 5, x 4
most pathetic thing ever written--almost as much as squats. Stupid hip. Postitive==no pain.
Push ups (both legs, could only do with left leg down before)
BW x 10 mod/slow
BW x 12
BW x10
BW x 11
KB Press
16 x 6/6
24 x 3/3 easy
28 kg x 1/1 // 16 kg open palm x 8/7
24 x 4/4 very slight right hip pain,
KB Snatch
24 x 10/10--felt pretty good
Tuesday, February 24, 2009
2_20 KB Snatch and BU Press PR
HRV analysis from last friday afternoon above
SampEn 1.040
Yikes, that sucks for HRV (heart rate variability)
I currently have pretty much no variability and am primarily sympathetic driven
Note: I took this measurement in the later afternoon, so not fasted and had coffee (2 cups) plus an early AM test.
Other graphs is Vo2 mL/min
Done at the same time, resting, later afternoon
Super short on time
Juggling 10 min
Z Health 15 min (survival Z during the day)
KB Snatch work
16 x 15/15
24 x 6/6
24 x 8/8
24 x 4/4 called it a day, speed dropped off a cliff
Still felt good, so decided to go for a PR as I've been feeling weak lately (although my hp is getting much better now)
Got the 24 kg for a bottoms up KB press on my right side. Even had a witnees to give me a shaky thumbs up on the the form.
Felt good to finally get that. Not something that I normally train, but try to do it every now and then.
Got the Earth Pulse unit
Very nice! Paul sent me out a brand new unit and it is sweet. Easy to read, buttons work great. I will documenting the results coming up. 5 weeks until TSC--yikes, holy startle.
Thursday, February 19, 2009
2_19 RE at work during lunch, Z Health
slept 8 hours last night, Earth Pulse unit on recovery
woke up 10 min before alarm--weird
Light RE sess at work
Z Health 20 min
Low back tight, feel tired still
nerve glide work from various positions
eye tracking
no vestibular work
DB flat bench
40 x 17 mod/fast
50 x 17 fast
55 x 13---pain in right hip as coming up
---feels easy, but can't go any heavier due to slight hip pain
2 pt Row
45 x 15/15 easy
65 x 14/10 R/L
60 x 10 L only
Supinated Stnding DB alt curls (L lunge)
35 x 12/12/
45 x 4/4 // 30 x 4/4 straight stance
Atttempted pushups--tested poorly
Chins up---tested poorly, hip pain on second rep
woke up 10 min before alarm--weird
Light RE sess at work
Z Health 20 min
Low back tight, feel tired still
nerve glide work from various positions
eye tracking
no vestibular work
DB flat bench
40 x 17 mod/fast
50 x 17 fast
55 x 13---pain in right hip as coming up
---feels easy, but can't go any heavier due to slight hip pain
2 pt Row
45 x 15/15 easy
65 x 14/10 R/L
60 x 10 L only
Supinated Stnding DB alt curls (L lunge)
35 x 12/12/
45 x 4/4 // 30 x 4/4 straight stance
Atttempted pushups--tested poorly
Chins up---tested poorly, hip pain on second rep
2_18 Training--KB Snatch
The good and bad
The good-- my hip is feeling pretty good and on a forward bend with straight knees I can get to about mid shin (no scar tape). About 6 weeks ago I could barely get to a few inches below mid thigh.
My eyes are working better, tracking really well last night and PREP was fine.
Juggling is going well and I hit about 12 tosses with 3 balls last night a few times. New PR! Tested my eyes and both stayed on for well over a minute.
The bad
I got really dizzy. I was able to recreate it by doing a tibial nerve glide, just over the edge of where it was painful and then a fast "head back up" movement. Seemed worse with my eyes closed. Felt like the whole room was spinning. I tried getting up and down very fast (sqaut/lunge type motion) and that was fine, so seemed to be more vestibular than orthostatic intolerence.
Woke up this AM, still tired, but felt ok.
My thoughts are that my body is trying to re-organize all the info and sent my vestibular system for a loop.
Tried some 16 Kb KB snatches
16 x 10/10 for 4 set
24 x 7/7 for 3 sets
Got better for a bit, then went off a cliff at the end and too much startle holding the weight over head and timing was all off, called it a night.
Have also been just stupid hungary lately, despite very little exercise in the past few days.
Juggling practice about 2x s a day for 10-15 min. Always feel much much better afterwards.
Normally when this happens, if I lay low for a few days, get some good sleep and eat more I feel really good after it passes. Will see if that happens this time also.
The good-- my hip is feeling pretty good and on a forward bend with straight knees I can get to about mid shin (no scar tape). About 6 weeks ago I could barely get to a few inches below mid thigh.
My eyes are working better, tracking really well last night and PREP was fine.
Juggling is going well and I hit about 12 tosses with 3 balls last night a few times. New PR! Tested my eyes and both stayed on for well over a minute.
The bad
I got really dizzy. I was able to recreate it by doing a tibial nerve glide, just over the edge of where it was painful and then a fast "head back up" movement. Seemed worse with my eyes closed. Felt like the whole room was spinning. I tried getting up and down very fast (sqaut/lunge type motion) and that was fine, so seemed to be more vestibular than orthostatic intolerence.
Woke up this AM, still tired, but felt ok.
My thoughts are that my body is trying to re-organize all the info and sent my vestibular system for a loop.
Tried some 16 Kb KB snatches
16 x 10/10 for 4 set
24 x 7/7 for 3 sets
Got better for a bit, then went off a cliff at the end and too much startle holding the weight over head and timing was all off, called it a night.
Have also been just stupid hungary lately, despite very little exercise in the past few days.
Juggling practice about 2x s a day for 10-15 min. Always feel much much better afterwards.
Normally when this happens, if I lay low for a few days, get some good sleep and eat more I feel really good after it passes. Will see if that happens this time also.
Tuesday, February 17, 2009
I'm back
I have sucked at updating this blog lately.
The short version is after the Z Master Trainer eval I somehow managed to bruise my sciatic nerve in my right hip. I did some Z nerve glides that helped a lot and some other work and it is pretty good now.
I am still planning to do the TSC on April and doing it Elite style. Not sure how, but I WILL do it.
I was finally able to do KB snatches for the first time in about 6 weeks last night
16 kg x 10/10 for 6 sets in 8 min
Decided to try the 24 kg
24 kg x 5/5--felt awesome and nice and fast and stable at top. 5/5 is pathetic compared to normally where I am, but I tried it 2 weeks ago and could not get 1 rep--got a huge stabbing pain in my right hip
Trap bar DL s
135 x 8-10 for 5 sets
pathetic numbers for me, but I can do them without any pain or decrease in movement; so will slowly work up again.
Will try str bar DLs soon too.
Bench
Had a great bench session last Tues as it has been in the toilet too. I still can't push at 100% through my right hip
Just missed 175 + 60 lbs chains for a single
Hit 205 for a triple with good speed, no problem.
Still way below where I need to be, but it is coming around.
More updates soon
Earth Pulse unit is still in the shop (has been since about mid Jan). Should be back soon.
Need to work on staying on with PN 90% compliance and getting as much sleep as I can sneak in. Been down at the lab 2-5 days a week at stupid early hours for testing.
Any comments, bring em
Mike N
The short version is after the Z Master Trainer eval I somehow managed to bruise my sciatic nerve in my right hip. I did some Z nerve glides that helped a lot and some other work and it is pretty good now.
I am still planning to do the TSC on April and doing it Elite style. Not sure how, but I WILL do it.
I was finally able to do KB snatches for the first time in about 6 weeks last night
16 kg x 10/10 for 6 sets in 8 min
Decided to try the 24 kg
24 kg x 5/5--felt awesome and nice and fast and stable at top. 5/5 is pathetic compared to normally where I am, but I tried it 2 weeks ago and could not get 1 rep--got a huge stabbing pain in my right hip
Trap bar DL s
135 x 8-10 for 5 sets
pathetic numbers for me, but I can do them without any pain or decrease in movement; so will slowly work up again.
Will try str bar DLs soon too.
Bench
Had a great bench session last Tues as it has been in the toilet too. I still can't push at 100% through my right hip
Just missed 175 + 60 lbs chains for a single
Hit 205 for a triple with good speed, no problem.
Still way below where I need to be, but it is coming around.
More updates soon
Earth Pulse unit is still in the shop (has been since about mid Jan). Should be back soon.
Need to work on staying on with PN 90% compliance and getting as much sleep as I can sneak in. Been down at the lab 2-5 days a week at stupid early hours for testing.
Any comments, bring em
Mike N
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