Thursday, December 31, 2009

My experience with Biofeedback

So for the past 2-3 weeks I've been using biofeedback with my training. I'm still following the Op Radiant Dawn program to get me pressing the 32kg bell. This is based on video posts started by Adam T. Glass. Be sure to check out his site for full details but here's the quick and dirty - test a range of motion, perform and exercise, retest. If it got better then that move is beneficial to your nervous system. If you only perform exercises that are best for you, then you will get the most efficient results with your training.
So I've learned a few things. Weights that are too heavy for me to complete a rep still tested well. This doesn't mean I stuck with that weight, just interested that it was still "good" for me. When a particular weight tested poorly I did not continue to bang out sloppy reps, I lowered the weight, retested and continued if it tested well. Sometimes, but not that often I had to veer off course and mix up exercises to find one that worked for me, that day. Some days I was actually able to add a few fun exercises such as gripbell curls or leverage block curls or some Iso's on horseshoes.
This past week I've even taken it to the point of testing my movement prep. Surprisingly more than a few times even the basic Z health R phase drills tested poorly. Now I'm no expert, just following some high payoff areas from the the DVD. On the other hand the FMS corrective stuff tests well 95% of the time. This is not intended to reflect badly on Z health, and as I said, I have had very little instruction with a certified Z trainer. Just stating what worked for me.
This week I also attempted to test maxing out my sets and the few times I tried it actually ended up not even getting to numbers that tested well in previous weeks. To clarify, I would stop sets before if they tested poorly, but if the day called for 5 sets I would stop there. Now I'm trying to see if I can perform 6-7 sets and still test well.
I trained strength on monday and tues. this week. Yesterday wanted to do a little bit of a cardio type session. Swings tested poorly, rope jumping tested poorly, box steps tested poorly. At that point I settled for testing some corrective drills. Naked get-ups tested well. Don't get too excited, naked meaning bodyweight. Did several of the Kalos Sthenos varieties. Half kneeling lift, leg lock bridging, prone bow stretch. Pretty much everything focused in hip flexor/ hip extension issues. My left side is lacking. So just a little moving was all I needed yesterday.

Wednesday, December 9, 2009

Over half way done

Two weeks of Op Radiant Dawn are completed. And half way through the 3rd week. Feeling pretty good, my muscles are tired the next day but not sore and I'm able to perform well each day. This week I've gone up in weight on stacked pressing and LPP.
Also got my VFF, it's a very interesting experience. I've been wearing them with the Injinji socks and they are ok but much more comfortable without socks but that's just too cold this time of year. I've been wearing Sanuk shoes for over 2 years now and they have very flexible sole and not much padding or support but they don't even compare to how my feet feel in the VFF. It's like barefoot but better. In the Sanuk's I still have a tendency to heel strike but not in the VFF. Just this week I added a pair of SoleMates to them, these are adhesive pads that correct for Rothsbart foot which is what the PCI's do. Instead of attaching them to the ball of my foot I stuck them to the inside of my VFF and hopefully will get a lot of use out of them.

Sunday, November 29, 2009

week 1 in the hole

Wed - swings, 20kg 7/7 on the minute for 6 mins
Thurs - 1/2 get up stacked bells (25+18) 43# , 2/2
stacked press 43# x 5 sets x 2 reps
Sat - 1/2 get up 24kg 2/2
Stacked press 43# x 3 singles
LPP ( long push press) with walkout 20kg x ladder (1,2 x 5)
swings 16kg

This week went pretty well. It was a little bit tough and I could definitely feel it when I finished but recovered and was ready the next day.

Tuesday, November 24, 2009

Up to speed

Finished 2 weeks of PTTP with deadlifts and side press. Warmed up with sumo DL with kbs. I've never really tried sumo but after some practice I think I like it. Work sets were 2 sets of 5 conventional DL. Side press took some getting used to but started grooving much easier after a couple days. I did 2 days of PTTP followed by one day of VO2 max snatches. Use 25# and 6 reps per :15 x 20 sets. 24 sets by end of 2 wks. That was a good weight for me and reps. I don't know how these guys get 8 reps in :15. Anyway, was a good change of pace and now I'm doing a program by Adam Glass, Operation Radiant Dawn. The goal is which is to progress to pressing the next heavier kb. My goals for the end of 4 wks is to press the 32kg bell and do a bottoms up press with 24kg bell.
Day 1: half get ups x 24kg x 2/2
BUP x 16kg x 4 singles
LPP with walkout x 20kg x (1,2 x 3) ladders
swings x 24kg x 10 reps at top of min for 5 mins

Day 2: half get ups x 24kg x 3/3
BUP x 16kg x 5 singles
stacked press x 43# ( 25+18) x 3 singles

These are definitely tougher than it looks on paper.

Saturday, November 7, 2009


So I've been very slack in my posting. I've finished a couple rounds of 3 wks diets and now onto a 3rd. Eating with that much structure felt like a job, seemed all my time was spent prepping food, cleaning up and eating. I'm going to continue a little while longer but that style of eating seems too obsessive compulsive to be mentally healthy. I took about a week between diets just to relax a bit. It is all a learning experience as I form ideas about how I want to do things. My newest interest is intermittent fasting or IF. Just read Eat,Stop,Eat. Decent info but a bit disappointed with the cost per amount of info. Seems it's only geared toward weight loss and though it is referenced it repeats the same 4-5 benefits for 90 pages. The same information could have been presented in a 3 page bulletin and people could have followed it. I would like to have seen more info on applying to other areas than the weight loss crowd. Would also liked to have seen info on it's effect on the endocrine system. He does mention the effects on insulin but at the same time dismisses the effect food has on insulin. And as one of the benefits of fasting lists increased epinephrine and norepinephrine production. To me, that's not a good thing. Too many people are walking around in sympathetic dominance the way it is, fight or flight, never relaxing. Granted this is only 1-2 days per week but seems this added stressor to the adrenal system in todays population would be counterproductive. But hey, that's just me. But in any case I've started experimenting with IF, just came off my first 24hr fast. Felt alright, energy seemed to be ok, but I didn't have a super busy day nor did I do any training. I've decided to do this every 5th or 6th day as I don't want to eliminate too many calories from my diet as I am trying to gain muscle. I do think it has the potential to assist with blood sugar/insulin regulation and fat burning. Plus I've always been more of a "eat to live" guy than the inverse so it does appeal to me from the standpoint of avoiding a day of food prep and eating.
Training is going well. Still doing ROP, as I approached 5 x (1,2,3,4,5) I got pretty burned out so backed off to 3x and 4x again, then some missed training, blah, blah, blah, excuses. Anyway, back on and hitting 4x (1,2,3,4,5) today and feeling as strong or stronger this week, maybe time off did me some good. But needing a change of pace so will start a couple weeks of PTTP next week with DL and Side Press and maybe some snatch conditioning thrown in the mix. I also started doing some renegade rows on variety days and realized I had forgotten what an amazing exercise that was, a bit humbling even. I've been working on improving my shoulder overhead mobility with some drills from RTK with good success. I've always had a lot of lat tightness and apparently limited T/S extension but things are starting to open up.
On a final note, ordering vibram FF this week, the KSO's and will be posting my experience with them. Went and bought the injinji socks yesterday and getting my little piggies used to being separated. Interesting feeling.

Thursday, August 20, 2009

day 5

Digestion improving and stomach expanding. Got in 3200 kcals today and felt the best yet. Actually getting hungry between meals.

training: variety day, warm up ASLR, toe touch, ankle mobility, bretzel

5 swings followed by 5 goblet squats x 5 x 24kg, pretty long rests between sets

a single BU press , 20kg on each side though couldn't control decent on Left.

ended with hip flexor stretching

New Chapter

My training and life has entered a new chapter. I am finally using a very organized approach to diet combined with training to see what kind of results I'll get. This should bring several rewards.
I've never been a big eater until now, consuming more calories should help me gain some muscle and with the current approach, lose some fat also.
For a year or two now I've suspected my ongoing battle with adrenal fatigue has been blood sugar related. This diet consists of eating on a very regular basis and using supplements to balance blood sugar.
I'm eating 7 meals per day and all but 1 are actual meals, not snacks. All calories are good whole food based products, not shakes, bars or anything processed. Just fruits, veggies, nuts, eggs, beef, fish, dairy and a couple grains. Diet goal is 4500 kcals but only able to get about 3200 kcal/day now, but stomach and appetite are growing each day. I figure by about 10 days in I'll be eating all my food.
Supplements are designed to promote digestion, sugar metabolism, connective tissue repair and testosterone production (No, not 'roids :) ).
The training is kettlebells. I'm doing the ROP workout from ETK ( Enter the Kettlebell) which is C&P ladders, swings and snatches and pullups. On variety days I'm practicing some windmills, TGU, BU pressing and to help with the mass gaining goals, 5 x 5 Swings/ Front Squats.
I took 'before' measurements and pictures, so when all is said and done I'll post results.
All training sessions start with FMS drills and joint mobility.
I'll be on this combo of diet and exercise for at least 6 wks and possibly 12.

any RKC reading this please feel free to chime in with thoughts on the training approach.

Thursday, July 9, 2009

some stuff this week

Tues: decided to do some pressing. 16kg x 5/5 at 5 min intervals x 10 sets, got delayed for about 20 mins between sets 6 and 7. I think I'm going to take one exercise and perform some volume with it once per week.

Wed: warm up
1-arm suitcase DL 1/1 x 2 x 135#

Rack pull: 205 x 2 ; 255 x 1 x 7

ring tricep ext / gripball curl x 10 min - 28 rep PR zone

Tuesday, July 7, 2009

weekend update

Friday: back was feeling a little tender on DL after warm up. Decided to do some swings instead, these felt a little better.
24kg x 5/5 x 7

Saturday: hike/walk with just a little bit of running, was out for about 1 hr 20 min

Eating hasn't been too bad but still a bit more processed food than I am striving for. It's mostly a matter of planning ahead and having food ready before I crash. If my blood sugar drops I get very unmotivated to do anything, especially cook.

Wednesday, July 1, 2009

Here we go

I'm back to posting my training log.
Warm up with ASLR, toe-touch progression, Bretzel, pump and get-ups 8kg x 2/2 . Worked to keep shin vertical and other leg straight and on the floor.

Bent press GTG today 24kg 1/1 , 5 total.

DL 135# x 3
1 arm suitcase DL 135# X 1/1 X 2
Rack pull from 22" - 245# x 3 x 8

Ring tricep extension/ Gripball curl - EDT style
PR zone 10 mins- 25reps each

The ring extension is a crazy movement, though targeting my triceps it is a combo of a jackknife, pullover and a tricep ext.
The gripball is a 3.5" ball on a dumbbell handle

Today's weight felt a little tougher than expected.

Magazine: Core Values -

Tuesday, June 30, 2009

It's about time

So I've neglected my posting for several months now. What's going on?

Just started a new program to add some mass, improve my guns and get a respectable DL.

Will start posting workouts again tomorrow.

Did some rolling pattern work today, single leg bridging, and assisted pistols.

Supplement wise, I'm cycling with some creatine, glutamine (not sure about this one but a guy that knows his nutrition recommended it so I'll give it a try) and using some Tribulus. This is potent stuff, at 3 per day I'm feeling real manly. More so than usual.

Also doing a little walking and jogging. Though I've never considered myself a runner I did run XC in high school. But hearing a lot about the barefoot running trend and just read "Born to Run" by Chris McDougall has inspired me. Not going barefoot yet but running in my Sanuk Donnies which are a thin, flexible sole that forces me to run as if barefoot. Great book except for the section on our evolutionary development as distance runner and the stuff on vegetarianism.
Today was a 30 min walk with 3 hill sprints, maybe 20 yards each.

Trying to get to bed earlier also but not too successful with that.

Sunday, April 19, 2009

These pipes are clean

One of my favorite lines from a cheesy movie, Cabin boy.

Just finished up the Standard Process purification program yesterday. 3 wks with no processed food. No grains, with the exception of some sprouted quinoa which is actually more of a seed and some soaked lentils. Had one sweet potato, had chicken once and the rest was fish and pasture fed beef. And most importantly no sugar. The rest was veggies and fruit added to my smoothies. All my meals were hand prepared, nothing prepackaged. I'll continue with most of the eating guidelines 80-90% of the time. Today I did have a little dessert. I really enjoyed the smoothies made with fruit, SP Complete and non-denatured whey protein. These will be my staple at breakfast even after the cleanse.

I only lost a couple pounds but my waist shrunk a bit. Which is the only place I needed to lose anything. I have more energy and am more motivated. Other than that I didn't notice any big changes, no healing reactions or anything. Oh, I did notice my feet burning and itching some during the last week. I didn't get to use the infrared sauna as much as I wanted.

Strength training is going well. Got a couple days behind on that program. Making great progress there. Just finished my 8th session. The 3rd "light" day. Despite doing a couple extra sets compared to day 1 I was actually less tired. I'm amazed at how quickly my body is adapting and my conditioning is improving.
I plan on retesting my BioMeridian scan later this week and a hair mineral analysis retest in a few weeks to see what kind of biochemical changes took place, if any.
The next course of action will be determined by test results. I am about to start some iodine loading therapy and will be supplementing with Tribulus in an attempt to boost testosterone levels. I will retest adrenal hormones and testosterone and estrogen via saliva in about a month.

Well that's it

Friday, April 3, 2009

Hammer time and more on iodine

Today I recycled some horseshoes and untwisted and hammered them back to almost new condition. If I can get 2 bends out of them that will bring my costs down. Only did "S" ones, hearts would just be too much work. My forearms are a bit tired from the event, so not only do I get another chance at the shoe but I got a little workout in the process.

I had a comment about iodine deficiency and our salt use, so I'll expound. Most people are salt phobic (which is pretty silly but that's another discussion, salt is very beneficial to health) and eventhough they are getting sodium in processed foods, I doubt it is iodized salt.
Secondly, if you remember back to your high school chemistry class and the periodic table we see iodine is a halide, which puts it in the category with fluorine, bromine and chlorine. They all compete for receptor sites in the body. Fluorine is in the water and toothpaste, chlorine is in the water and even if you filter it you still get it vaporized from the shower and bromine is used in baked goods. So not only are we not getting iodine but we are being inundated with things that displace it.
The RDA for iodine is only enough to prevent goiter and is set at 150 micrograms. Dr. Lugol and now Dr. Abraham are demonstrating that an optimal daily intake is 12.5 mg, this dosage is regularly consumed by the Japanese. 12.5 mg is nearly 100 times the RDA. Dr. Abraham is using a loading dose of 50 mg for 90 days just to get people back to optimal saturation (yep, that's alot of iodine, you can't eat enough salt or kelp to get those levels), then using a Lugol's dose of 12.5 mg.
I do recommend caution using these higher doses, especially too rapidly.

Monday, March 30, 2009

If at first you don't succeed...

Day 2 of the purification program. So far so good. Some minor cravings but they were knocked out by some gymnema.

Started my super secret training routine today, for a second time. Today was my medium day and it was doable but left me pretty toasted.

Also took some starting measurements.
Hips 38"
Waist 33 1/4"
Chest 38"
Bodyfat 14%
Weight 145#

Wednesday, March 25, 2009

A Glitch in the matrix

So I had plans of a new program this week, however I've been experiencing a non-stop runny nose and a low grade fever. I guess I'll be putting it on hold until next week. I'll probably just do some joint mobility and some hip flexor and hamstring work instead.

Tuesday, March 24, 2009


I just attended a seminar on minerals taught by Dr. Michael Dobbins, this was very enlightening. There is some great research coming out on how iodine deficient we are and the problems associated with that deficiency. Cancer, immune function, fibrocystic breast disease, possibly even birth defects. I don't want to attempt to give advice taking this mineral but a little reading will drive home the point of it's importance. For more check out the research here
though I think his product might be a bit strong for most people to start with.

Secondly I am undertaking a new kettlebell training routine the next 6 wks. A routine that is TOP SECRET and I am fortunate enough to be a guinea pig to test it out before the info is released to the public. I plan on getting some measurements and maybe video tomorrow so I can track my progress as far as body changes go. Next week I am starting the SP Purification Program which should help me make even better gains on the routine. I'll chronicle my experience with the purification as I go along. I'll be eating a lot cleaner than I usually do, so it should be interesting.

Last night was the first night of the top secret training and it is going to kick my butt. But in a good way.

Monday, March 9, 2009


Didn't have much time tonight as I was doing a demo of the Biomeridian for a group tonight.

MP with globe DB 46# x ladder, 1-3 R,L and 1,2
DL x 155# x 5 x 2

some card tearing and ISO's throughout the day

Sunday, March 8, 2009

Another week

Didn't do much monday,
Wed was snatches with 16kg , 3/3 on minute for 5 minutes , then 2/2 on minute for 15 mins. Just adding a little density as I go.
Did some leverage block wrist curls and plate curls

Saturday - Another horseshoe heart and MP with globe DB. Loaded to 46# now, 1/1 on the minute for 20 mins.

Pullups - bw x 5 x 2

DL - 155# x 5 x 2

Per advice from strongman Adam Glass I'm working singles on my plate curls, 10# end of post, 1/1 x 2

I'm probably going to add some form of a squat into the routine. Leaning toward bulgarian split squat. No big volume just a little to stimulate the quads.

I've also been working on quad and hip flexor flexibilty as I am realizing it is holding me back in other areas of my body.

Friday, February 27, 2009

today's training

I successfully hearted a #2 SCF ultralite today. This is only my 3rd successful heart. I always do better in front of an audience and you have to keep things moving because once the metal cools a bit it's too hard for me to get it moving again. I also tweaked my technique a bit to help get the shoe past 180, once I can do that the heart is doable.

MP with globe DB: 44# - 1/1 per minute x 20 mins = 20 reps per side.

I like this style of training, keeping the reps low but going for longer periods of time. I'll either add density or weight or both as time goes on.

And a few ISO's on the rubber deck.

Wednesday, February 18, 2009

Roll it up

I rolled up a skillet tonight. I got the initial kink about a week and half ago but couldn't make any further progress. Tonight I picked it up after doing some FMS corrective work and succeeded in rolling it up. It could be a little tighter but not too bad for my first one. At 6 bucks a pop I can't practice too much.

I've progressed to a few reps per side on level 3 rotary stability check. Also practiced some of the rolling drills per the FMS program. I found going to the right is a little more challenging.
That's it.

Wednesday, February 11, 2009

Fresh air and Kettlebells

Had some beautiful weather today before the big storm hit tonight. Weather in the 60's, felt like spring. Eventhough the sun had set by the time I finished work I stepped outside the back door of the gym to do my snatches under the motion light.

warm-up: leg lowering, toe touch, t/s rot with arm sweep

Snatches: 16kg x 2/2 at the top of minute x 20 mins. 80 reps. Working more on endurance here instead of volume.

Wrist curls, 1-1/2" lever block x 4/4 x 3 - 7.5# @ 1/2 post
Plate curls, 1-1/2" lever block x 3/3; 4/4 - 7.5# @ 3/4 post
2" lever block x 4/4 x 2 - 7.5# @ 3/4 post

Tuesday, February 10, 2009

Don't do these...

unless you want a solid midsection. The suitcase DL has to be one of the best exercises for building a bullet-proof "core". "Core Training" is quite the buzzword these days and there are numerous gimmicks and devices out there to help you get 6-pack abs, ab loungers, some kind of crunch ball, chairs, etc. The flaw is they attempt to train muscles that are spinal stabilizers through movement, i.e. trunk flexion. Though these muscles can do that, their main purpose is to resist movement, hence the name, spinal stabilizers. The suitcase DL does just that. Stand to the side of a heavy weight (this is a relative term), using proper DL technique, bend over grasp the weight in one hand and stand up while keeping your movement symmetrical and a balanced spine. So if the weight is in your right hand, then ALL the muscles on your left side have to work extra hard to keep you vertical. Did I mention that if you use any real weight you'll also develop a serious grip. A few reps/sets of these and I feel like I'm wearing an iron corset.

ALR, T-spine rotation

card tearing - 10 cards and 16 cards. I really struggle with this feat, not sure where the weak link is but I'll keep working on it.

shoe bend Iso's - 90 degrees and starting bend

DL - 135# x 5
Suitcase DL - 135# x 2/2 x 2

MP - globe DB @ 40# x 2/2 x 5

Friday, February 6, 2009

New Goals and new routine

So my current goals are more strongman related. By the end of March I will consistently tear at least 1/2 deck of cards , consistently heart a #2 SCF ultralite, as well as open a #2 SCF polo

Going to be working on my pressing and DL as recovery allows and a little conditioning with snatches.

Currently the plan is as follows: Monday and Friday will be card tearing and shoe bending practice or Iso's , DL and MP as I feel up to it. Wednesday is snatching and wrist curls and plate curls with the leverage block. Tues and Thurs will be DL and MP or some assistance variation such as 1 leg DL.

Today, Iso's on the rubber deck, 1 #2 UL which I only got out to 90 degrees, not sure if it was an off day or I found a tough one because Tuesday I practically hearted one.

MP with the globe dumbbell loaded to about 40# 2/2 x 6
DL - 135# x 5 x 2

Friday, January 16, 2009

update for the week

Monday: 24kg swings , 5 per min x 15 min
bent press 46.5# x singles x 5/5

Wed: get-ups 46.5 # one per minute x 12 min; 6/6
pullups bw x 3/min x 5 min

Friday: 16kg swings, 10/min x 15 min
bent press 46.5# x 1/1 per 2 min x 7

horseshoe - #2 UL

Saturday, January 3, 2009

Starting the year off right

Yesterday I had my first workout of the new year.

Get-ups: 46.5# x 6/6 ; one rep at the top of each minute for 12 minutes. Over the next few sessions I'll add 2 minutes each time. This was a pretty good pace and I felt strong. I held the lockout at the top for a few seconds on most of the reps.

Bent 3-4 3/16" square piece, reverse style. Arms got really sore, cramping into brachialis and clavicle. Got an adjustment today and feeling better.

No pullups due to arm pain.

Made my own laundry soap today. Washing soda, borax, and ivory soap. It's an interesting project, cheap, and less toxic to me and the environment.

Thursday, January 1, 2009

Happy New Year

Finished out the year with my last workout of 2008.

Swings - 16kg , 10 reps per :50 for 10 mins. - 120 reps total.

Bent Press - 46.5# globe BB, 1/1 ; 2/2

Bent a horseshoe at the NYE party. #2 UL , hearted. The audience makes a big difference. This thing felt like butter all the way out past 180. Heart was the easiest I've done so far also.