Saturday, January 19, 2008
Video review
A deadlift video , sorry it's sideways I don't know how to change it. But anyway if those of you with some lifting experience would offer some tips or suggestions on technique.
Dry skin and fat burning
I have dry skin that gets worse in the winter. I hear that it is pretty common. The moisture in our skin does not come from the water we drink but is a by product of fat metabolism inside the cell. Those of you who know me know I don't have a lot of body fat, it usually runs around 11-12%. But my dry skin is an indication of impaired fat metabolism, which takes place in the liver. I've always had a bit of a weak liver, either inherited (but not genetic) or damaged as a kid from poor diet or more likely a combination of both. So anyway, I started taking a couple products to help my dry skin, Choline which is a component of the B complex and Livaplex which is a combination product. It supports bile flow and phase I and II liver detoxification. Both are Standard Process products and are whole food based. My skin is still a little dry but I noticed a loss of body fat, now I'm running around 8-9% with a loss of "stubborn belly fat" (LOL, to quote the commercial). That's a nice little side effect of getting my body to work better and improving cellular metabolism.
As I've said before, people with excess body fat is not a function of calories in vs. calories out. It's not about starving yourself or spending an extra 45 mins on the treadmill (see irontamer blog for more on cardio). The fat is only a symptom of an unhealthy body, impaired metabolism and organs functioning on a sub par level. You get the body and the organs healthy by feeding it real nutrients and the result is the symptom of fat gain goes away.
As I've said before, people with excess body fat is not a function of calories in vs. calories out. It's not about starving yourself or spending an extra 45 mins on the treadmill (see irontamer blog for more on cardio). The fat is only a symptom of an unhealthy body, impaired metabolism and organs functioning on a sub par level. You get the body and the organs healthy by feeding it real nutrients and the result is the symptom of fat gain goes away.
training and a revelation
DL today, started with a few easier warm up set and a few swings.
80% day , 205# x 2 reps x 6 sets , 2 min rest
Bending - 2 - 3/16 x 5" , these are feeling really good, can complete all but the chest crush in one sweep.
A variety of leveraging and casts with the crush grip lever bar
Pinch- around the worlds with a 20kg composition plate , this is probably 3.5 " wide,
- 1st time - 360 degrees
- 2nd time - 180 degrees
- 3rd - maybe 100 degrees
I had a revelation while deadlifting today. This is something I've known for a while, probably from school and also possibly in PTTP. It occurred to me how heavy the weight felt at 80% but was still doable without straining. I then realized that our muscles and joint receptors have a built-in safety mechanism that keeps the muscles from over-firing and ripping the tendon off the bone. This mechanism can be over ridden, ex. the little old lady who lifts the car off her kid. I think as weights reach our max there is a tendency for the brain to down regulate the muscle to prevent injury. As we train with heavier weights we are also training this mechanism to realize that we can do this safely and allow us to pull more and more weight. In addition to training the nervous system ( joint receptors) you are also strengthening tendons to prevent tearing if done in a progressive fashion. So yet another reason to train with heavy weights.
80% day , 205# x 2 reps x 6 sets , 2 min rest
Bending - 2 - 3/16 x 5" , these are feeling really good, can complete all but the chest crush in one sweep.
A variety of leveraging and casts with the crush grip lever bar
Pinch- around the worlds with a 20kg composition plate , this is probably 3.5 " wide,
- 1st time - 360 degrees
- 2nd time - 180 degrees
- 3rd - maybe 100 degrees
I had a revelation while deadlifting today. This is something I've known for a while, probably from school and also possibly in PTTP. It occurred to me how heavy the weight felt at 80% but was still doable without straining. I then realized that our muscles and joint receptors have a built-in safety mechanism that keeps the muscles from over-firing and ripping the tendon off the bone. This mechanism can be over ridden, ex. the little old lady who lifts the car off her kid. I think as weights reach our max there is a tendency for the brain to down regulate the muscle to prevent injury. As we train with heavier weights we are also training this mechanism to realize that we can do this safely and allow us to pull more and more weight. In addition to training the nervous system ( joint receptors) you are also strengthening tendons to prevent tearing if done in a progressive fashion. So yet another reason to train with heavy weights.
Friday, January 18, 2008
Tickets to the gun show
ok... so I'm not getting that huge yet.
Got my new bending wraps today. Follow the link to Adam's blog to get yours. Nice heavy duty leather. Did 3- 3/16 round x 5" CRS stock. , 2 - pole barn nails and attempted a 3/16 square x 7" which I just kinked. I think I might be stronger on DU than DO though for the initial kink. The "greens" are folding like butter now. I just need to get some volume in on those. We are checking with our metal working friends to be able to buy long rods in bulk ( I said "long rod" huh-huh). Bending can be an expensive hobby if you have to buy pre-cut stock.
OA pullups - 1/1 x 10 , switched out the lower band to a blue. 1:00 rest/set
5 min rest
Ring dips - 2 reps x 2 sets, 1 rep x 8 sets, 1:00 rest, added a L-sit to the lockout on the last couple reps
5 min rest
ring pullups - 16kg - ladders , 1,2,3 x 2 , 1,2
Going to have some dinner and watch "Night at the Museum" and rest up for the big DL day tomorrow
Got my new bending wraps today. Follow the link to Adam's blog to get yours. Nice heavy duty leather. Did 3- 3/16 round x 5" CRS stock. , 2 - pole barn nails and attempted a 3/16 square x 7" which I just kinked. I think I might be stronger on DU than DO though for the initial kink. The "greens" are folding like butter now. I just need to get some volume in on those. We are checking with our metal working friends to be able to buy long rods in bulk ( I said "long rod" huh-huh). Bending can be an expensive hobby if you have to buy pre-cut stock.
OA pullups - 1/1 x 10 , switched out the lower band to a blue. 1:00 rest/set
5 min rest
Ring dips - 2 reps x 2 sets, 1 rep x 8 sets, 1:00 rest, added a L-sit to the lockout on the last couple reps
5 min rest
ring pullups - 16kg - ladders , 1,2,3 x 2 , 1,2
Going to have some dinner and watch "Night at the Museum" and rest up for the big DL day tomorrow
Wednesday, January 16, 2008
Feeling results
a little warm up including RKC arm bars with 25# , this is such a great drill. My shoulders feel so relaxed and my posture is solid after doing these, really get a good biceps stretch with it too. And I'm getting the pelvis flat which means I'm getting those shoulders opened.
ZSQ - 80# x 4 reps x 6 sets. 1:30 rest/set.
I think I'm ready for 85# on these. It's still uncomfortable by my arms are adapting to the pressure.
5min rest
Ring triceps ext - kneeling - 4 reps x 6 sets. The 4th rep is feeling stronger. Not sure how to take these to the next step.
Ran out of time so I'll do calves tomorrow and maybe some grip.
I have a couple pieces of 2 x 4 hanging on a string from my pullup bar. I use these to train for rafter pullups. It mostly strengthens the grip because they are free hanging you can't activate the chest compression you could on actual rafters. I occasionally train timed hangs using bands. Today I was messing around and didn't use the same pinch grip that I would for the pullup but pinched it from the side with my fingers to the back and thumbs on the front (sort of a phonebook tearing grip). Anyway I was able to hang full BW on the first try, on the 2nd try I actually did a pullup, rarrr!! lol.
It's good to see the results of training and it adds extra motivation.
ZSQ - 80# x 4 reps x 6 sets. 1:30 rest/set.
I think I'm ready for 85# on these. It's still uncomfortable by my arms are adapting to the pressure.
5min rest
Ring triceps ext - kneeling - 4 reps x 6 sets. The 4th rep is feeling stronger. Not sure how to take these to the next step.
Ran out of time so I'll do calves tomorrow and maybe some grip.
I have a couple pieces of 2 x 4 hanging on a string from my pullup bar. I use these to train for rafter pullups. It mostly strengthens the grip because they are free hanging you can't activate the chest compression you could on actual rafters. I occasionally train timed hangs using bands. Today I was messing around and didn't use the same pinch grip that I would for the pullup but pinched it from the side with my fingers to the back and thumbs on the front (sort of a phonebook tearing grip). Anyway I was able to hang full BW on the first try, on the 2nd try I actually did a pullup, rarrr!! lol.
It's good to see the results of training and it adds extra motivation.
Monday, January 14, 2008
Today was a good day
... and I didn't have to use my AK.
Get-ups - 24kg x 2/2 x 3 sets , these are still tough but easier than last time.
Snatches - 24kg x 2/2 x 15 , a set every 1:05 , sped up the last couple reps to finish all sets before 15min.
This is progress as it is the same amount of reps I did in the SSST , 5 extra minutes but wasn't really winded. Next week will be 15 sets on the top of the minute.
ran out of time before doing grip work.
Get-ups - 24kg x 2/2 x 3 sets , these are still tough but easier than last time.
Snatches - 24kg x 2/2 x 15 , a set every 1:05 , sped up the last couple reps to finish all sets before 15min.
This is progress as it is the same amount of reps I did in the SSST , 5 extra minutes but wasn't really winded. Next week will be 15 sets on the top of the minute.
ran out of time before doing grip work.
Saturday, January 12, 2008
New grip toys
We created some new grip toys today from PVC. Attached some hooks to an end cap which is probably 3.5-4" in diameter to train the hub lift. And also a coupler which is basically a really, really fat bar device. It is 4" in diameter. It's almost too big so we will find one a little smaller. The new loading pin Kris made works quite nicely with our new PVC stuff. 1-hand swings with the fat bar are sooooo tough. They are more like sways than swings since any momentum pulls it out of my hand.
DL- 75% max day, 190# x 8sets x 3 reps , 1:30 rest , the first few sets were DO grip, then switched to mixed as it felt heavier. This weight was tough, felt closer to my max than 75%. Focused on technique and tried to pull with the whole body in unison, loading legs and back and keeping shoulders packed.
Wish I had a hot-tub to soak in today. Arms are still tired from yesterday. I'll use some contrast therapy, plus I get a day off and I'll be good to go on Monday.
DL- 75% max day, 190# x 8sets x 3 reps , 1:30 rest , the first few sets were DO grip, then switched to mixed as it felt heavier. This weight was tough, felt closer to my max than 75%. Focused on technique and tried to pull with the whole body in unison, loading legs and back and keeping shoulders packed.
Wish I had a hot-tub to soak in today. Arms are still tired from yesterday. I'll use some contrast therapy, plus I get a day off and I'll be good to go on Monday.
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