Ripped it

This post is named for a caption in the Kirk Kowalski video, From Cadet to Captain. I’ll explain.

This evening I went over to Dan Cenidoza’s for a training session. I won’t lie, Iwas reluctant at first, tonight was squats afterall and I have some making up to do there. I’m glad I went, I got some great training in that I probably wouldn’t have otherwise done.

We opened with a little overhead pressing. First I played around with the kettlebells, as usual, they all went well. That is until I got to Dan’s newest acquisition, the beast. I couldn’t even confidentally swing this thing into the clean. Once there, I managed to get a press after about dropping it on myself once. We went on to do some band overhead pressing. Interesting exercise this, I can’t tell you the exact force, cause it isn’t exact. It’s a press and a lock out all in one and that lockout is killer. I think it ended up as 5 X 5

Kettlebell snatches 24K
Dan had a wicked little ladder in mind. I go then you go style. 10 snatches, 12, 14, 16, 18, 20, 10. Dan went first and finished at the 15:20 mark, I took it out to 17:40 to get my last ten in. At 18 I had to break it into two sets of nine and at twenty I had to go with four sets of 5. Thanks to Dan’s push, I did the last set of ten as on set. This think was a smoker, real bad. I thought I would have to fall out at about 18.
This is also where the title of the post comes from. I realized when we were done and both enjoying the feel of our aching backs, that I had ripped the middle and ring calluses off my left hand. Doesn’t hurt but it was kinda shocking. It’s my fault entirely. I stopped sanding them and using my hand lotion. You don’t take care of your skin, it won’t take care of you. So it’ll be New Skin and washings for a week or two.

Pinch bar curls
We’re calling the bar 25lbs, I think it’s a bit more. rectangular pinch block with ends for plates, you load it like any olympic type bar. With the flat portion on the bar resting on your palms and your finger wrapped around the narrower side (I would guess it to be roughly 2″ X 4″) you curl.
75 lbs 3, 3, 4, 4, 5
Toward the end I started to find the technique. You have to roll your hands away from the body at the top, not toward.

Formulator
I don’t have much experience with this tool but I like it. It’s pricey and everyone knows that but I think that a regular program with it can make it well worth the investment.
Extension 5 lbs 24.5 reps (Dan gave me credit for ahalf rep on the last one.:-))
Contractions 25 lbs 21reps

That’s all i recall for the exercises, it was great workout though and the kettlebell ladder was awesome. Although, no bells until the hands heal. We also got some good time in discussin workouts, his RKC cert and other stuff. It’s some of the added advantage of working out with partners when you can push each other and enjoy it. Luke and Dan are both good for that.

In technical stuff. I’m mostly done messing with the site for a while. I kinda like the way it looks right now. A couple minor clean ups but nothing that anyone should notice. I’ve run it through the motions so that any browser should be able to see it fine. I do need to update my links to the right. Some of them are no longer maintained. The one in particualar that I would like to mention is 99 Shades of Grey which has recently been moved to its own domain and Scott, the host, has been kind enough to let me know. This means two things:
1)I have updated the link
2) I will be adding 99 shades of Grey to by RSS feed aggregater
I’ll try to finally make good on getting all the posts over from gripboard.

EDIT:

I just saw Dan’s version of the same thing. He’s less verbose.