training continues

Yesterday: Pullups (blue band over knee) x 10 reps x 3 sets. Decided to use the band to get more volume on my lockouts without toasting me too badly.

Today: Walk arounds (see previous post) - 16kg :30 each side x 2

Zercher lift: 100# x singles x 5 . I want to thank Kenneth Jay and Adam Glass for bringing this lift to my attention through their blogs. This is a fabulous lift that combines a deadlift, a front squat, and good morning all in one lift. When I first started my arms could only handle 75# with a sweatshirt on. Now 100# on bare arms isn't bad at all. I'm also lifting with my arms outside my knees instead of inside which I did originally.

Also got in some walking the past couple days. Sauna therapy is progressing well, it's been 4 weeks and I'm moving to a 2 on / 1 off routine which will give me 5 days/wk instead of 4. A follow up hair analysis is about 3 weeks off. Energy and motivation are also better though I'm careful to not do too much too soon. I'm in energy debt so I need to pay off the bank instead of spending everything I make.

God bless our troops

Just a note of appreciation to all those who have given the ultimate sacrifice to protect our freedoms. And a big thank you to those who are currently serving to defend this country.

Today - DL : 135# x 3 ; 185# x 3 ; 225# x 5 ; 200# x 5

Turkish Windmill Bar : 16kg x 1/1 x 3

yesterdays training and the new game plan

So the new plan will be 5 days per week. M W F will alternate between workout A and B,
"A" was done on Monday, yesterday was "B", T and Th will be pullups.

Yesterday
DL: 135# x 5 ; 185# x 3 ; 225# x 5 ; 195# x 5

Turkish Windmill Bars: 16kg x 1/1 x 2

training again

I've decided to start back with a bit of a structured training program. I'm still keeping overall intensity low with lots of rest. Sort of a condensed GTG.
Walk arounds with one KB racked and the other one locked out overhead. Switch every :30 , total 2:00. These will be called walk arounds from here on out.
Zercher lift - 95#, singles x 5

Going to work in some pullups, deadlift, bent press and turkish windmill bars also.

yellow and blue

Today I bent the equivalent of an IM yellow and blue nail. 1/4" x 7" CRS , bent to 60 degrees reverse style then finished DO. 1/4" x 6" CRS, kinked reverse style then sweep and crushdown DO.

Took last week off from grip training. Monday I started a card tearing progression.
Monday : block weights, though very light because of muscle pn in the QL.
Wed : grippers and finger rolls
Today : bending

Couple reps bent press with 16kg today and suitcase DL.

Very happy, I think 5/16" might be going down within 6 months

movie review

Just got back from watching Iron Man. It was a good movie. Funny, action, Gwyneth Paltrow. What more do you need.

Also check out the link for the new WV Kettlebell club and thanks to Scott for starting that. Be sure to support his page.

And a pic of me with the World Champ in the Highland games.

Highland Games

Today I had the privilege of attending the World Championship for Highland Games. The competitors were all impressive, large strong men. They were also great sportsmen and there was camaraderie among them. The top 3 spots were taken by the US of A. It was exciting to see this level of athleticism up close and personal. Here are some pics from the event and me with some of the competitors. All very cordial despite a lengthy day of competition. And most seemed to have a good sense of humor.
Both the men in the photos with me were monstrous. The first is US competitor Mike Zolkiewicz and the other giant is Ukrainian Kyrylo Chuprynin. He suggested the "thumbs up"