30 min Z Health outside in the yard---ah, sunlight!!!
worked on seated 6 pos ankle circles
need to free up rt ankle more
lunge positions, lots of rotation
working on lumbar rot with BR visualization
Dave Barr pre session drink
1 scoop hydro pro
1 scoop surge
6 gm BCAAS
5 gm creatine
1 L water
consume 15 min before training (if no meal within 2 hours)
8o F in garage
music--Jagermiester tour mix
Circuit style
I Trap BarDL
---really working on bone rhtyhm (BR) and rt ankle movement
warm up
275 X 1,1,1,1,1 cluster style
275 x 1,1,1,1
295 x 1,1,1
295 x 1,1,1
II KB bench
hang a 16kg KB off each end of the bar with blue jump stretch bands
focus on slower ecc, fast conc
bar becomes very unstable
X 7
x 8
x 6
x8--but speed was slower
III KB RE press--lunge position, KB in opposite hand from leg (so rt leg in front, L hand press)
fast speed, little tension
16kg x 7/7/2 (L/R/L) --adding more volume to weaker Left side
16 x 8/8/3
16 x 7/7/3
Misc work toward end
"grappler style" 1 arm row
95 lbs X 7/7
95 x 12/12
1 arm KB towel hammer curls
16 kg x 8/8
16 kg x 8/8
Overhead, laying down, KB 2 hand ext
16kg x 8
24 kg x 6
KB crush 2 hand floor press
24 kg X 13 FAST
total time about 55 min
Wednesday, June 25, 2008
6_23_ KB Short Session-play with Sparky
Back to normal
15 min Z health in the park during the day
lots of computer work--PhD exams--ugh
Z NWU 1/2 15 min
Z rehab work 3xs/day
KB snatch
16 kg x 8/8
24 x 7/8
16 doubles x 8
32 x 3/3
32 x 4/5
40 kg x 1 --PR rt hand only, up goes Sparky
Sparky is the "bulldog" or 40 kg (88 lb) KB
40 x 0,0 missed 2 times on left side
plenty of hip drive up, but too high of a threat to lock it out
Normally I never look a the KB, but I remember stared it and did not lock it out.
More work with the 32 will decrease the threat
Windmills 16kg x 2
Waiter walks 32 x 2 trips each arm
push ups BW x 6--faster speed; still have to keep reps down to avoid tension on the
left side of my neck, but getting better--neck tension is down dramatically overall
Chins BW x 3,2,2 with pauses at top and bottom
Drop chins x 2
15 min Z health in the park during the day
lots of computer work--PhD exams--ugh
Z NWU 1/2 15 min
Z rehab work 3xs/day
KB snatch
16 kg x 8/8
24 x 7/8
16 doubles x 8
32 x 3/3
32 x 4/5
40 kg x 1 --PR rt hand only, up goes Sparky
Sparky is the "bulldog" or 40 kg (88 lb) KB
40 x 0,0 missed 2 times on left side
plenty of hip drive up, but too high of a threat to lock it out
Normally I never look a the KB, but I remember stared it and did not lock it out.
More work with the 32 will decrease the threat
Windmills 16kg x 2
Waiter walks 32 x 2 trips each arm
push ups BW x 6--faster speed; still have to keep reps down to avoid tension on the
left side of my neck, but getting better--neck tension is down dramatically overall
Chins BW x 3,2,2 with pauses at top and bottom
Drop chins x 2
6_18 forward Wed-Sun--OFF, ligth BW, Z only
Z Health about 20-30 min each day
First two days movement was not good, but by day 3 it was
much much better,
Z helped each day
Z rehab work 3x/s day
Light BW squats and push ups too
Slept a lot
about 9-10 hours a night on recovery mode
one need on sleep mode (earth pulse unit)
Ate lots of food
Was in MT with girlfriend for part of time
First two days movement was not good, but by day 3 it was
much much better,
Z helped each day
Z rehab work 3x/s day
Light BW squats and push ups too
Slept a lot
about 9-10 hours a night on recovery mode
one need on sleep mode (earth pulse unit)
Ate lots of food
Was in MT with girlfriend for part of time
6_17_Tues Trap Bar DL,, Push ups, KB Press
Taped Scar down and to the left
Z Health 20 min
Overall felt tired, but Z helped a bit.
30 min nap before training
done circuit style, rotation between 3 exercises
I Trap Bar DL
315 x 3 all done with pause on floor
315 x 1,1,1 5 sec rest between
315 x 1,1--felt like crap, everything sucked, movement
went into the hopper, did some Z, still sucked, called it a day
II Pushup--feet against wall no tension
BW x 9
BW x 7
III KB Press (athletic ready stance)
16 kg x 6/6
16 kg x 8/8, mod speed
Finished off with some chins BW x 2,2,2 with iso holds at top,
felt a little better
Z Health 20 min
Overall felt tired, but Z helped a bit.
30 min nap before training
done circuit style, rotation between 3 exercises
I Trap Bar DL
315 x 3 all done with pause on floor
315 x 1,1,1 5 sec rest between
315 x 1,1--felt like crap, everything sucked, movement
went into the hopper, did some Z, still sucked, called it a day
II Pushup--feet against wall no tension
BW x 9
BW x 7
III KB Press (athletic ready stance)
16 kg x 6/6
16 kg x 8/8, mod speed
Finished off with some chins BW x 2,2,2 with iso holds at top,
felt a little better
Monday, June 16, 2008
6_16_Monday--light day, bike loop and Z Health
Light day, not too much sleep last night
22 min Z Health outside in the grass over lunch (down at the U of MN today all day)
did some sprints barefoot at 30%--working on tall spine and arm motion
Hamstrings a little sore from KB session
worked lots of rotation and bone rhythm--much improved overall
felt pretty good all day considering tons of seated computer work
Bike loop at night
standard loop, time 13:53
Z rehab work 4x/s day today
breath hold :58 seconds---seems like it correlates to how much sleep I've had the night before, last night I only got 7 hours
22 min Z Health outside in the grass over lunch (down at the U of MN today all day)
did some sprints barefoot at 30%--working on tall spine and arm motion
Hamstrings a little sore from KB session
worked lots of rotation and bone rhythm--much improved overall
felt pretty good all day considering tons of seated computer work
Bike loop at night
standard loop, time 13:53
Z rehab work 4x/s day today
breath hold :58 seconds---seems like it correlates to how much sleep I've had the night before, last night I only got 7 hours
6_15_KB Snatch Session
KB session (outside, music Six Feet Under--Warpath)
warm up 16 X 5/5, 24 x 5/5
some swings
KB snatches, all wts in Kg
3 continuous "rounds"
Goal--about the same vol at min, but cut time
Perfect form always
(lots couple reps on the last set I had to press the KB a bit, others were good)
I)
24 x 12/13
28 x 8/9
32 x 6/7
---extra reps done on Left (weaker) side
II
24 x 12/12
28 x 8/8
32 x 8/7
III
24 x 12/12
28 x 6/6
32 x 5/5
This session
goal was to break or eqaul 16:30 and shatter vol of 4,000 kg
time 16:30 vol 4,228 and density 4.270 kg/sec
up 228 kg in same time
I think I will keep alternating volume and time
one sess increase vol, next beat the time
Previous session
actual 16:30 vol 3,964
density 4.00 kg/sec
6_13_ Friday--Sat OFF Wedding to go to
Z rehab work 3xs a day
Survival Z,
left low back a little tight on Sat, did 10 min of Z and cleared up
Bobble head experience
---on my way to water ski, I finally got virtually all the tension out of my neck!!!
It felt like a bobble head doll---could move it in any direction with almost no tension
amazing feeling! Whoo ha. So this is what normal should be--WOW.
Survival Z,
left low back a little tight on Sat, did 10 min of Z and cleared up
Bobble head experience
---on my way to water ski, I finally got virtually all the tension out of my neck!!!
It felt like a bobble head doll---could move it in any direction with almost no tension
amazing feeling! Whoo ha. So this is what normal should be--WOW.
6_12 Thurs Bench
Standard Z NWU 1/2
Z rehab work 3xs per day
Bench (flat)
after warm up
165 x2
185 x1
195 x1
200x1 L wrist almost moved
205 x 1 L wrist good
all reps slow touch and go
225 x 4 second iso hold
215 X 1 --miss, L wrist moved
215 x 1--missed again--CRAP,
Did not rest much between last 2 sets---more rest next time
revamping bench
L wrist PERFECT for MULTIPLE reps before moving weight up
slight tape on wrist to proprioceptive feedback
partner applied pressure with lighter weight
Z nerve glides--need to check index-pinky grip next time
Drop set of
Blast straps push ups/chins to sternum with pause/ BW ring rows in 3 positions--palms face, palms down, palms up
BW x 8/ x3/ x3,x3,x3 repeated rows no rest, x3,x2,x2
4min rest
BW x 8/x2--2 sec pause top and bottom/ x4, x3,x3
KB Bottoms up press 16 kg x 4
KB bottoms up press L only from bench---KB offset slightly to pull wrist down
18 lb X 6, x 6
push ups feet against wall, BW x 6---toast
movement still good
Z rehab work 3xs per day
Bench (flat)
after warm up
165 x2
185 x1
195 x1
200x1 L wrist almost moved
205 x 1 L wrist good
all reps slow touch and go
225 x 4 second iso hold
215 X 1 --miss, L wrist moved
215 x 1--missed again--CRAP,
Did not rest much between last 2 sets---more rest next time
revamping bench
L wrist PERFECT for MULTIPLE reps before moving weight up
slight tape on wrist to proprioceptive feedback
partner applied pressure with lighter weight
Z nerve glides--need to check index-pinky grip next time
Drop set of
Blast straps push ups/chins to sternum with pause/ BW ring rows in 3 positions--palms face, palms down, palms up
BW x 8/ x3/ x3,x3,x3 repeated rows no rest, x3,x2,x2
4min rest
BW x 8/x2--2 sec pause top and bottom/ x4, x3,x3
KB Bottoms up press 16 kg x 4
KB bottoms up press L only from bench---KB offset slightly to pull wrist down
18 lb X 6, x 6
push ups feet against wall, BW x 6---toast
movement still good
6_11 Wed Trap Bar EDT and curls (oh my)
Z Health 20 min (rehab drills too 3xs per day)
Late session so opt-ed for an EDT session to see how much better I could do since last time
EDT style, 15 min total time exactly, alternate 2 drills
I) Trap bar Deadlift
275 lb X 51 reps total
last session was 41 only!
I) standing bicep curl (strict, tall spine)
85 lbs x 32 reps total
down a bit from last session's 36 but not too worried--really wanted to hit the DL numbers
DL was a big improvement after last times session
volume (total)= 16, 745 lbs
vol/time= 18.61 lbs/sec
Overall very happy with performance increase. CRF not challenged until about 10 min into set, left knee was fine, could feel a little tension over the knee cap at the end but very minor
Late session so opt-ed for an EDT session to see how much better I could do since last time
EDT style, 15 min total time exactly, alternate 2 drills
I) Trap bar Deadlift
275 lb X 51 reps total
last session was 41 only!
I) standing bicep curl (strict, tall spine)
85 lbs x 32 reps total
down a bit from last session's 36 but not too worried--really wanted to hit the DL numbers
DL was a big improvement after last times session
volume (total)= 16, 745 lbs
vol/time= 18.61 lbs/sec
Overall very happy with performance increase. CRF not challenged until about 10 min into set, left knee was fine, could feel a little tension over the knee cap at the end but very minor
6_10 Tues water ski and Z Health
Z Health 30 min at lunch
Got to go water skiing salmon style for the first time this year! Whoo ha.
Special thanks to my buddy kyle for the pull behind his boat.
Took 3 different runs and it felt pretty good. I finally got one turn in where it felt as good as I imagined it would be----just the perfect arc and virtually no friction through the water! Whooo ha.
I love my HO ASX Carbon ski---very fun!
Need to keep my arm tucked at my side from looking at the pics
Felt good the next day--just a little soreness in glutes and hams
Monday, June 9, 2008
6_9 Monday_KB cleans (double), bike sprint loop
Z Health rehab work 3xs per day
Z NWU 1 10 min
Just picked up another 32 kg KB today! Since the 40 kg KB "the bulldog"
is Sparky, this one will be Igor. The 24 kg is Max. Anyone have a good
name for a 16kg KB? You may recognize the names Igor and Max from the
band Sepultura!!
Double cleans
24 kg x 8
24 x 6
32 x 4 (double Igors!)
32 x 6
24 x 6
32 x 4/ 24 x 6
32 x 5/ 24 x 4
little rest between
1 min rest
Bike ride
normal "loop" (need to measure distance some day)
total time 13:49
--looked up last time PR was 14:08 on 8/24/07--so a new PR!
felt good, the end was hard--wind and uphill--ugh
Z cool down 5 min
Total time less than 30 minutes
Sunday, June 8, 2008
6_8_08 Sunday CRF Sess, Sledge, KB Press, KB Swings
Z Health
15 min, rehab drils 3xs per day
taped scar down and to the left--did not stay
past first couple of sets
Music: Hatebreed--Satisfaction is the Death of Desire
all done circuit style I, then II, then III, and repeat
avg (not too aggressive) rest between exercises, high quality work
1 spike 1.5 hours before
1 scoop hydro pro, creatine, BCAAs, 1 scoop Surge, 15 min before
Water during train
Post train 1 scoop hydro pro, BCAAS
meal 40 min later
I KB Swing (1 arm) low tension style, bone rhythm work
24 kg x 15/15 (L/R) HR max 124
24 x 14/14 (R/L) HR max 141
24 x 13/13 (L/R) HR max 150
24 x 15/15 HR max 161
II Sledge strike overhand on tire (8 lb sledge)
x 15/15 Hr max 140
x 15/15 HR max 144
x 15/15 HR 165
x 15/15 HR 171
III Open palm KB press
16 kg x 8/7 (L/R)
16 x 6/6 (L/R)
16 x 6 +1 (L only)
16 x 4 (L only)
--L much harder to do than right for some reason
Z nerve glide work inbetween sets seemed to help
Felt good,work capacity is up
Total time 30:40, avg HR 123 beat per min
resting HR standing 62
working HR 123-62= 61
A few minutes of Z, random KB work (bottoms up press, light)
Sun night breath hold before bed at 1:24
15 min, rehab drils 3xs per day
taped scar down and to the left--did not stay
past first couple of sets
Music: Hatebreed--Satisfaction is the Death of Desire
all done circuit style I, then II, then III, and repeat
avg (not too aggressive) rest between exercises, high quality work
1 spike 1.5 hours before
1 scoop hydro pro, creatine, BCAAs, 1 scoop Surge, 15 min before
Water during train
Post train 1 scoop hydro pro, BCAAS
meal 40 min later
I KB Swing (1 arm) low tension style, bone rhythm work
24 kg x 15/15 (L/R) HR max 124
24 x 14/14 (R/L) HR max 141
24 x 13/13 (L/R) HR max 150
24 x 15/15 HR max 161
II Sledge strike overhand on tire (8 lb sledge)
x 15/15 Hr max 140
x 15/15 HR max 144
x 15/15 HR 165
x 15/15 HR 171
III Open palm KB press
16 kg x 8/7 (L/R)
16 x 6/6 (L/R)
16 x 6 +1 (L only)
16 x 4 (L only)
--L much harder to do than right for some reason
Z nerve glide work inbetween sets seemed to help
Felt good,work capacity is up
Total time 30:40, avg HR 123 beat per min
resting HR standing 62
working HR 123-62= 61
A few minutes of Z, random KB work (bottoms up press, light)
Sun night breath hold before bed at 1:24
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