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
Friday, January 16, 2009
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.
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.
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.
Tuesday, December 30, 2008
The road to weakness is paved with good intentions
Despite the best intentions I only trained on Monday last week. So yesterday I was back at it and feeling the lay off.
Toe touch, leg lowering, thoracic rotation with arm sweep.
Get-ups - 46.5# globe BB, singles for 5/5 total. Didn't do these for time. This thicker bar and long bar really fries my grip.
Pullups - bw x 2 reps per :30 x 10 ; last set was only 1 good rep and a partial. 19.5 reps total
Arm bar - 16kg x 1/1 x 3
Toe touch, leg lowering, thoracic rotation with arm sweep.
Get-ups - 46.5# globe BB, singles for 5/5 total. Didn't do these for time. This thicker bar and long bar really fries my grip.
Pullups - bw x 2 reps per :30 x 10 ; last set was only 1 good rep and a partial. 19.5 reps total
Arm bar - 16kg x 1/1 x 3
Thursday, December 25, 2008
Lessons from Rocky IV
Sitting here watching Rocky on Christmas day and observed a few good tips from his training in Russia.
Thick-bar training both on pullups and presses using a wagon.
Rotational training - chopping wood and a chop/twist pulling a bag of rocks.
Sled dragging
And though they didn't show him drinking raw milk, they showed a cow being milked so you can guess he was drinking this high quality beverage.
Thick-bar training both on pullups and presses using a wagon.
Rotational training - chopping wood and a chop/twist pulling a bag of rocks.
Sled dragging
And though they didn't show him drinking raw milk, they showed a cow being milked so you can guess he was drinking this high quality beverage.
Tuesday, December 23, 2008
A new experiment
Over the weekend I came across something called "oil pulling", which involves swishing oil in your mouth sorta like a mouthwash. It's an old practice and numerous,"miraculous" results have been attributed to it and some unlikely mechanisms explained. But Bruce Fife has a more believable explanation, that the oil removes bacteria from the mouth. Research on root canals find that bacteria from the mouth can find their way into other parts of the body and cause dis-ease. So I figured I'd give it a try and see if it improves my health. It sure can hurt anything and it's basically free. Swish 1 TBS oil in your mouth for 15-20 mins. Dr. Fife recommends coconut oil because of it's other health properties. More traditional approaches recommend sunflower or sesame oil. I'm using coconut, because that's what I have. I'm on day 3. The oil is worked around the mouth, tongue and squished through the teeth. Then spit out, so as to expel the bacteria it has gathered. Further details found here as well as links to an interview with Dr. Fife.
Monday, December 22, 2008
Fine Dining
Today's training.
leg lowering and toe touch, thoracic rotation and R-phase
Swings: 24kg , on the minute for 10 minutes. 6 reps/min
Bent Press: 46.5# 1/1 x 5
came home and made a delicious dinner.
Pasture-fed beef tenderloin seered to perfection, oven-roasted asparagus with a balsalmic butter sauce, washed down with a frosty Boddington's pub ale and topped off with some dark chocolate truffle. It doesn't get better than this.
leg lowering and toe touch, thoracic rotation and R-phase
Swings: 24kg , on the minute for 10 minutes. 6 reps/min
Bent Press: 46.5# 1/1 x 5
came home and made a delicious dinner.
Pasture-fed beef tenderloin seered to perfection, oven-roasted asparagus with a balsalmic butter sauce, washed down with a frosty Boddington's pub ale and topped off with some dark chocolate truffle. It doesn't get better than this.
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