Anvil or Hammer

TraininsSyndicate is featured on the Minute of Strength

Posted in Technical Update by Mike on May 22, 2007

The guys at Art of Strength were kind enough to feature TrainingSyndicate on today’s Minute of Strength. Show them some love.

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When time is a factor

Posted in Rest and Recovery by Mike on May 22, 2007

Time became an issue yesterday. So I had to do what I could.

Sprints with the dog in the park:
on a lacrosse field
jog half a lap
sprint a length
jog half a lap
sprint a length
walk half a lap
jog half a lap
sprint a length

I had hoped to squeeze in kettlebell juggling but it didn’t happen. I did a fair bit of foam roller work.

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Official Monday Weigh In 2

Posted in Diet and Bodyweight by Mike on May 21, 2007

I stepped on the scale dreading the outcome this morning…

All week I have been weighing heavy. I had a few slips in the diet but nothing that seemed out of this world and yet it took until Thursday for me to get back down to 251. Weekends tend to be the part of the week where I don’t lose. I don’t really gain either, usually, but I don’t lose.

This fine morning I weighed in at 250.6. Not quite the 250 even I was looking for. Still, it’s progress, less than half the progress I wanted but it’s progress. So the next question became, well what does that mean for my goal for next week. I decided time maches on and all I can do is try to keep up. So I still want to drive for 249 next week. If I get more than 2 lbs away from my goal from week to week, I’ll reset but for now, drive on.

The biggest change for this week is a lighter 11am meal. My 11am meal for last week was a sausage and buffalo meatloaf. Very tasty, very high in protein also very caloric and heavy. For this week I bought a whole chicken, quartered and baked it.

Two post on trainingsyndicate

Posted in Technical Update by Mike on May 21, 2007

I want to draw your attention to two posts on the TrainingSyndicate.

  • Why do you blog? Most of the folks who read this site blog their workouts in some way. Some of you use a thread in a forum, some use WordPress and some people use any number of other systems. My question is what to you feel you get from it? If you don’t blog, I’d be interested to hear why you don’t.
  • What would be cool on Trainingsyndicate is a thread asking what features I can offer at trainingsyndicate to make it more valuable to you. I could make up a ton of little features but in an effort to econimize my time and yours, I want to know what would be interesting.
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A little attempt at volume

Posted in Kettlebells by Mike on May 20, 2007

Last eve I did some foam roller for recovery, never the less, my hammies are sore today.

Today I did snatches – 24K
The target was
L -R
 5- 5

The outcome was (a plus sign means the set was broken up)

L – R
25+2+2+1 – 20+10
15+10 – 15+10
12+8 – 12+8
10+5 – 10+5
10 – 10
5 – 5

So as you can see I have a ways to go. These weren’t done especially fast, the goal was to puch for longer sets. I’d like to be able to do 50 and 50 eventually.

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Posted in Grip by Mike on May 19, 2007

No, I didn’t start yet another site. I actually attempted grip today, probably a pathetic attempt. I’m hoping you guys will steer me a bit.

Grip Gear1 

2″ Dumbell deadlift
50lbs Left/Right
100lbs L/R
120lbs Miss/R

Block (weights are as marked on the block, so actual weight is less than half of this)
70lbs L/R
80lbs M/M
70 L/R(clean)

3″ Dumbell deadlift
50lbs M/R
50lbs L/R

6″ 3/16″ square X 2
6″ 1/4″ round
6″ Grade 2 Bolt X 2
6″ 1/4″ round, kinked it

Belt Lift – This is my attempt to address “narrow pinch”. Using an old belt I looped the belt through the buckle with the weights in the loop. I placed the other end flat against my palm and held it against my palm with my four fingers (mostly middle and ring).
10lbs L/R
20lb L/R
25lbs L/R
30lbs L/R
30lbs L/R

Lever – The weight was wasy but my wrists were not up for the stretch at all, so, no success
Deadlift lever
Front 10″ L/R
Rear 15″ L/R

Wrist Roller – Overhand
15lbs X 1

#1 L/R
#1 M/R

That’s it, that is my grip workout. Suggestions are requested. Also, if anyone knows any good things for wrist mobility. Mine is awful. I’m gonna have to start doing push ups ever day just to force my hand to be able to go to 90 degrees again.

It’s more than just reps

Posted in Gym Strength by Mike on May 19, 2007

Last eve I had my two hours at the gym. I thought I would try something new, well old but I haven’t done it in a while. I tried to do a bodybuilder type workout.

Warmup: I was running behind so I abbreviated this a bit
Power snatches with 40K

Pre bodybuilder part, just trying something different:
Deadlift 2 minutes 100K 37 reps
Push Press 2 minutes 60K 20 reps

Now I begin trying the bodybuilder stuff:
1 Pullup (not quite a part of the BB stuff)
Straight Leg Deadlift 80K 4X12
1 Pullup (not quite a part of the BB stuff)
T Bar Row 135lbs 4X8
3 chinups (not quite a part of the BB stuff)
Dip Bodyweight 5X5
1 chinup (not quite a part of the BB stuff)
Pulldown 100lbs 3X12
Decline Bench 135 20,15
Standing Dumbell Military Press 40lb 3X10
Standing Dumbell Curl 25lbs 3X12(Zott’s I think, where you twist your arm going up and down)
Tricep Pushdowns 50lbs 10,5 40lbs 5 30lbs 5 (I’ll explain in a sec)
Sumo Deadlift 60K 2X20
Seated Calf Raise 90lbs 30

KB Snatch 24K 2 minutes 55reps
KB Snatch 16K 2 minutes 65reps

During the tricep pushdowns it was pointed out to me that although my set rep scheme was closer to a bodybuilders, I wasn’t really lifting like a body builder, I was using my whole body through the whole range of motion. I wasn’t really cheating, there was no hip action or anything but I wasn’t isolating. That’s what those guys do. Also I wasn’t holding the rep at the eccentric (I think it’s eccentric, the lock out basically or just short of). The guy had a point. So then the debate starts.

What is valuable to me? I mean the whole reason I was doing this different scheme was really just to try to build a little endurance and burn some more calories. I don’t really give a crap about big guns or anything. Still, is there some kind of value in that kind of training, am I missing so training that I would find valuable? I have no idea. I’m thinking I may try to do a bodybuilder workout once a week just to see if it helps in any other areas. Try it for a month or two, if it sucks, well, move on. If not, maybe I’ll try to mix it in occasionally. This stuff is so simple but it can be so incredibly complex.

A walk in the park

Posted in Rest and Recovery by Mike on May 18, 2007

Not much for yesterday. Some light jogging in the park, maybe a quarter mile and four sprints of about 60 yards. Later I did some foam roller work. Today I’m feeling pretty good. Still a little residual soreness but nothing serious. I’m sure it’ll impact tonights workout but I hope to just let that be what it is.

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My aggregator

Posted in Technical Update by Mike on May 17, 2007

Just a tiny update here. I added a new littele feature down the right sidebar, way down, right above the banner. It’s a live feed of what’s the latest stuff to come into the feeds that I read. It may not be terribly exciting but if you’re looking for something new to read, check it out. If people like it, I can expand it or move it over to TS into a sidebar there.

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The Inch Challenge II

Posted in Diet and Bodyweight by Mike on May 17, 2007

Yesterday the post from one year ago, featured at the right side on the top of the sidebar, was my first challenge to myself to lose and inch off my waist. The challenge was in the time of roughly six weeks to lose one inch off my waist. As a result of the challenge, I was shocked to learn I had a 47 1/2 inch waist. I’m hunting for the results of my challenge but the way I recell it, I lost 1/4 inch. After that I got frustrated and gave up for a while. Well, I’m back at it now. So I checked my measurement last night. Measuring around my body right at the belly button, I have a 46 inch waist. I have officially lost my inch. Six more to go.

Now the bad news. I’m up Two Pounds this morning. Not really a huge surprise. I tend to gain weight for about 36 hours after a really rough workout. When I have sore muscles, I gain weight. So I think it will smooth itself out by next Monday’s official weigh in.

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