Twisted my first unused shoe today. A SCF #00 ultralite. These things have been stuck at 90 degrees for months. So after months of cranking on these and not feeling them budge. I felt it move, measured and it was out to 105. After some more effort I got it out to about 145 and then after a rest finished it to 180. Tried another shoe later but couldn't move it past 90. Oh well, this is still a big step forward.
Finished with some :15/:15 snatches at 5 reps/set and 10 sets.
Monday, September 29, 2008
Thursday, September 25, 2008
yisturdy
Horseshoe Iso's, bent press, singles with 45# bar x 2, triples with 16kg kb, x 2, singles 24kg kb x 2. Pistols- singles x 3 20# kb.
Did a little walking with 24kg bell overhead.
Did a little walking with 24kg bell overhead.
Tuesday, September 23, 2008
Some stretching
Worked on the kneeling hip flexor stretch and frog stretch. I discovered even in my lack of abduction that the restriction is not in the adductors but in the TFL area and hip socket. Rolled those out on the foam roller. Not sure what that means but I'll continue to stretch, do some R-phase and hit TP's. Also did neck exercises and some leverage block "plate" curls. Getting more endurance in the neck (up to 15 reps) but not really seeing any size increase at this point.
Monday, September 22, 2008
What I've been up to
I've been pretty lazy the past couple weeks. Missing a few training sessions. I've started focusing more on my horseshoe bending the past couple weeks. I'm presenting a talk on shoulder health at a chiro seminar next month and would like to be able to show off by bending a shoe into a "S" . Getting to 90 degrees is no problem and getting from 120 to 180 has been done. Mostly working Iso's on a 90 degree shoe at this point. As per Adam's advice I'm also doing some 1 handed overhead work and 1 sided work. Trying to get 2 sessions of an abbreviated VO2 snatch practice per week also. Last week did 10 sets of 6 rep/set and I was hurting. Big difference from 5 per set to 6. So since I thought that much huffing and puffing would be counter productive I have scaled it back to 5 again. 12 sets today. 24kg windmill 3/3 x 2 , 1 handed farmer walk, 24kg x 2 , not sure about the distance, maybe 50 yds each rep.
I've also been slacking with my corrective stuff. Today did a little r-phase, leg lowering, toe touch.
I've also been slacking with my corrective stuff. Today did a little r-phase, leg lowering, toe touch.
Wednesday, September 10, 2008
Half the man I need to be
I recently got the results of a follow up hormone test. Morning cortisol rose from 9 to 21 which puts me in the normal zone. This is great news. Noon and afternoon levels still sit at 1 but I am confident they will come up to normal as time goes on.
Because of the depleted adrenal pathway it is stealing raw materials from my androgen pathway. The result is low andro (a precursor hormone which was on the market as a supplement during the Mark McGuire home run race of the late '90's)and my testosterone levels were less than half what they need to be. It's no wonder I get tired after 5 reps and had no stamina for SSST or other snatching endeavors. I'm excited to see the kind of progress I can make in my training when I get my testosterone levels up where they belong. It should definitely make it easy to add muscle and will increase endurance and speed recovery which will allow me to train harder. Estradiol, the strongest estrogen was also higher than normal. I guess I'm slowly turning into a woman, LOL. All jokes aside though, this testing could be beneficial for anyone wanting to maximize health and training. And low testosterone doesn't necessarily have anything to do with being manly. I consider myself a real man, I don't talk with a lisp, I don't watch Oprah and cry, I can grow a beard, I can kill my own food, I enjoy a big medium-rare steak, no problem with my plumbing either (references on request, haha). So if you don't have the energy you need or don't recover as fast as you should, some testing might be a good idea.
The program is to continue with a few modifications, still taking Rhemannia as an overall tonic, Echinacea to support immune system, switching from Astragalus to Ashwaganda which is an adaptogen, helps my body deal with stresses, not just emotional. Adding Tribulus which is a modifying herb that should help DHEA and testosterone production. All are Mediherb products and most are liquid to help with absorption. Will still continue with Symplex M for rebuilding and healing the glandular system, adding Hypothalamus PMG to help synch up the HPA and doing some digestive support. Also the liquid Cal-Mag-Zinc to build my reserves of minerals and increase my adaptive range and also help sedate the system so it can heal. I'm still using the IR sauna to help detox and may do a few other things to detox my body and especially liver as this is where the excess estrogens are conjugated for elimination. I'm making a renewed effort to get in bed by 10:30 and to eat more frequently to help control blood sugar levels.
Because of the depleted adrenal pathway it is stealing raw materials from my androgen pathway. The result is low andro (a precursor hormone which was on the market as a supplement during the Mark McGuire home run race of the late '90's)and my testosterone levels were less than half what they need to be. It's no wonder I get tired after 5 reps and had no stamina for SSST or other snatching endeavors. I'm excited to see the kind of progress I can make in my training when I get my testosterone levels up where they belong. It should definitely make it easy to add muscle and will increase endurance and speed recovery which will allow me to train harder. Estradiol, the strongest estrogen was also higher than normal. I guess I'm slowly turning into a woman, LOL. All jokes aside though, this testing could be beneficial for anyone wanting to maximize health and training. And low testosterone doesn't necessarily have anything to do with being manly. I consider myself a real man, I don't talk with a lisp, I don't watch Oprah and cry, I can grow a beard, I can kill my own food, I enjoy a big medium-rare steak, no problem with my plumbing either (references on request, haha). So if you don't have the energy you need or don't recover as fast as you should, some testing might be a good idea.
The program is to continue with a few modifications, still taking Rhemannia as an overall tonic, Echinacea to support immune system, switching from Astragalus to Ashwaganda which is an adaptogen, helps my body deal with stresses, not just emotional. Adding Tribulus which is a modifying herb that should help DHEA and testosterone production. All are Mediherb products and most are liquid to help with absorption. Will still continue with Symplex M for rebuilding and healing the glandular system, adding Hypothalamus PMG to help synch up the HPA and doing some digestive support. Also the liquid Cal-Mag-Zinc to build my reserves of minerals and increase my adaptive range and also help sedate the system so it can heal. I'm still using the IR sauna to help detox and may do a few other things to detox my body and especially liver as this is where the excess estrogens are conjugated for elimination. I'm making a renewed effort to get in bed by 10:30 and to eat more frequently to help control blood sugar levels.
Thursday, August 28, 2008
5 Benefits of the IR Lamp Sauna for Athletes
Saunas have been used for many years by a variety of cultures. Many of the benefits below apply to a traditional hot air sauna, but those benefits are amplified with the use of an Infrared Lamp sauna. IR rays penetrate the body and heat on a deeper level than hot air. You are also able to receive the benefits at a lower temp with the IR (105-110 vs. 140-150). IR lamp saunas are also inexpensive to make and can be taken down when not in use. For details on making your own check out this site. A home unit can be built for less than $150.
Now onto the benefits of sauna therapy as they apply to the athlete
1. Increased heat from the sauna helps tight muscles relax. It also improves circulation to the extremities. More blood flow brings nutrients to healing ligaments, tendons and muscles. It also carries away waste products. This all adds up to improved recovery. Increased circulation also improves oxygenation of the blood.
2. Balanced ANS (Autonomic Nervous System). Exercise as well as today's lifestyle stimulates the sympathetic nervous system. This is the "Fight or Flight" half of the ANS, it is catabolic in nature. Meaning it tears down the body. Though exercise causes sweating it stimulates the sympathetics which prevents any repair or detoxification that might occur. Sauna therapy reduces sympathetic overload which strengthens the parasympathetic (PS)system. The PS is the "rest and digest" half of the ANS. This system is anabolic. This is where the rebuilding takes place and includes improved digestion, increased immune function, and stimulation of the elimination organs. Again this contributes to improving the ability to recover.
3. Normalizes Alkalinity. The heat of the sauna improves enzyme activity which will balance the pH in the body. Though not in the research I speculate this would help neutralize lactic acid build up.
4. Sauna therapy through the actions of the above steps will decongest internal organs (liver, kidney, colon) and improve elimination of toxins and heavy metals. This in turn will contribute to fat burning and weight loss. The body deposits excess toxins in fat stores. If one has a compromised detox pathway the body will be reluctant to burn the fat and release the toxins. Second, thyroid hormone is converted from T4 into T3 (the active form) in the liver. By improving liver function you improve the activity of thyroid hormone. Lastly estrogen is conjugated into a less toxic form in the liver and excreted via bile into the intestines for elimination. If the liver is sluggish the estrogen can be reabsorbed. This not only applies to women. Fat cells produce estrogen also which is a fat storage hormone. Men and women alike are exposed to xenoestrogens which are estrogen mimicking chemicals found in carpet, deodorizers and "new car smell"
5. Just like the remark about kettlebells weeding weakness out of the gene pool, the same applies to sauna therapy. This is accomplished in 3 ways. First, elimination of toxins which can damage DNA. Second by the creation of something called Heat Shock Proteins which stimulate DNA repair. And third, by destroying damaged and mutated cells. Stronger cells = stronger person.
The reference for the above is "Sauna Therapy for Detoxification and Healing" by Lawrence Wilson, MD. This book can be purchase at his website, linked above. Additional benefits and research as well as usage protocols can be found there also.
Now onto the benefits of sauna therapy as they apply to the athlete
1. Increased heat from the sauna helps tight muscles relax. It also improves circulation to the extremities. More blood flow brings nutrients to healing ligaments, tendons and muscles. It also carries away waste products. This all adds up to improved recovery. Increased circulation also improves oxygenation of the blood.
2. Balanced ANS (Autonomic Nervous System). Exercise as well as today's lifestyle stimulates the sympathetic nervous system. This is the "Fight or Flight" half of the ANS, it is catabolic in nature. Meaning it tears down the body. Though exercise causes sweating it stimulates the sympathetics which prevents any repair or detoxification that might occur. Sauna therapy reduces sympathetic overload which strengthens the parasympathetic (PS)system. The PS is the "rest and digest" half of the ANS. This system is anabolic. This is where the rebuilding takes place and includes improved digestion, increased immune function, and stimulation of the elimination organs. Again this contributes to improving the ability to recover.
3. Normalizes Alkalinity. The heat of the sauna improves enzyme activity which will balance the pH in the body. Though not in the research I speculate this would help neutralize lactic acid build up.
4. Sauna therapy through the actions of the above steps will decongest internal organs (liver, kidney, colon) and improve elimination of toxins and heavy metals. This in turn will contribute to fat burning and weight loss. The body deposits excess toxins in fat stores. If one has a compromised detox pathway the body will be reluctant to burn the fat and release the toxins. Second, thyroid hormone is converted from T4 into T3 (the active form) in the liver. By improving liver function you improve the activity of thyroid hormone. Lastly estrogen is conjugated into a less toxic form in the liver and excreted via bile into the intestines for elimination. If the liver is sluggish the estrogen can be reabsorbed. This not only applies to women. Fat cells produce estrogen also which is a fat storage hormone. Men and women alike are exposed to xenoestrogens which are estrogen mimicking chemicals found in carpet, deodorizers and "new car smell"
5. Just like the remark about kettlebells weeding weakness out of the gene pool, the same applies to sauna therapy. This is accomplished in 3 ways. First, elimination of toxins which can damage DNA. Second by the creation of something called Heat Shock Proteins which stimulate DNA repair. And third, by destroying damaged and mutated cells. Stronger cells = stronger person.
The reference for the above is "Sauna Therapy for Detoxification and Healing" by Lawrence Wilson, MD. This book can be purchase at his website, linked above. Additional benefits and research as well as usage protocols can be found there also.
Wednesday, August 27, 2008
VO2 Max
All the cool kids seem to be doing this. And since my conditioning has gone to crap I'm using an abbreviated version of it. I did my 3rd one today.
5 reps per 15 sec and only 10 total sets (5 min) but I don't want to overextend myself. Just for grins I did 7 rep/set on my last 2. I almost had the bell at the top when the timer went off. These folks that are getting 9/set are absolutely flying.
I will add a couple sets as I feel ready.
Sent in my new ASI last week and should have results next week to see if I'm gaining ground on the adrenals.
If things don't look too bad I'll work up to 10 mins. But that's still a drop in the bucket when compared to the 80 sets of 8 reps that the program calls for. I'm okay with that though. I've got the bigger picture in mind.
5 reps per 15 sec and only 10 total sets (5 min) but I don't want to overextend myself. Just for grins I did 7 rep/set on my last 2. I almost had the bell at the top when the timer went off. These folks that are getting 9/set are absolutely flying.
I will add a couple sets as I feel ready.
Sent in my new ASI last week and should have results next week to see if I'm gaining ground on the adrenals.
If things don't look too bad I'll work up to 10 mins. But that's still a drop in the bucket when compared to the 80 sets of 8 reps that the program calls for. I'm okay with that though. I've got the bigger picture in mind.
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