Anvil or Hammer


Posted in Cardio,Concept II by Mike on November 18, 2007

Heart Rate Row – Vent open
45:00 9,900 meters

315 1,1,1,1

Heavy Bag
30 seconds on, 30 seconds 0ff X 10

Down and back on a basketball court, 30 seconds to sprint and rest, repeat X 5

I had planned on hitting 300lbs on the squat for reps, 10 or 12. I just couldn’t each rep felt weak and dangerous. I’m not in the business of getting myself hurt so I called it quits. I was gonna do some kind of upper body workout but just holding the weights made my hands hurt. I decided I just couldn’t muster the drive. That’s when I opted for the bag work. I’ve got holes in my palms, I may as well add some to the backs of my hands, so I did.

This week, the hands need to heal.

Holey Hands Batman

Posted in Gym Strength by Mike on November 16, 2007

LeftHand RightHand

I warmed up alternating
Ring Pushups X 5
Pullups X 3
Very light Deadlifts X 2

These workouts are starting to bore me, I need some variety
Sumo Deadlift 425 X1, 2
Situp + 65lbs X 33
Deadlift 425 X 4, 4(straps)
Leg Lifts
Good Morning 100K X 3
Roman Situp + 25 X 25
Leg Press 650 X 4, 4 (assistance/forced reps)
Sidebends 70K 10/10
Suitcase Deadlift 90K 10/10
Hyperextensions + 45 X 15

I just want to point out that although I suck at good mornings, I’m within 5 pounds of my bodyweight so I get some slack there, I say.

Home made is better

Posted in Rest and Recovery by Mike on November 15, 2007

No training today. I had to give a talk on our email system and didn’t get out until way late.

I took advantage of the opportunity to put together some stuff I got at the hardware store recently: Poor man rings and 1 lb Indian Clubs.

Further than before…

Posted in Concept II,Dinsoaur Style by Mike on November 14, 2007

…but not quite all the way

I thought I might take a crack at 100 clean and jerks with a 100lb sand bag. I did good but couldn’t go the distance, exhaustion and abuse set in after a while.

10 reps – 1:27
10 reps – 2:17
10 reps – 2:24
10 reps – 2:59
10 reps – 4:30
rest – 3:16
5 reps – 1:43

I tried to use 160 bpm as my marker that it was time to start another set. The rest after set five was me going to 100 bpm. For once I had a chair with a back to sit in. The best recovery I have ever had. It still didn’t prepare me to go around again.

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200 Snatches

Posted in Kettlebells by Mike on November 13, 2007

20/20 – 2:14
20/20 – 2:04
15/15 – 2:23
15/15 – 2:27
10/10 – 1:43
10/10 – 2:04
5/5 – 1:12
5/5 – 0:31

Time: 14:40
Avg HR: 167
Max HR: 189

I also hit the Physical Therapist today, well not hit, went to see. I got 30 minutes of his time. Basically he taught me some foam roller exercises. I’m starting think that he doesn’t have the slightest clue what to do a with a guy who is relatively healthy. I wonder if my money would have been better spent at getting a few DVDs.

Last, I said this at farmstrength:

“I’m not a nutritionist or any kind of guru but I have one absolute for everybody. You WILL NOT lose the weight until you decide that it is your single most important goal for you in the gym. Until then, you are wasting time. ”

I’m repeating it here because it is something I truely believe. Feel free to disagree.

100 X 40: Month One Conclusion

Posted in Goals by Mike on November 12, 2007

43. Bend the Red
45. Pinch Deadlift 3 twenty – fives
46. Pinch Deadlift 5 tens
51. Squat Lock out 1000lbs
66. Steinborn lift 315

At the end of month one I’m pretty happy with my progress. I managed to mark a couple items of my list. These were so relatively easy ones, they won’t all come that fast but it’s a great way to start. On the list for the month, I hit the 5 tens. Which Chris may point out forces me to stop whining about my girlie grip. I took a shot at 3 twenty-fives and missed that one, it’s a further gap than I knew. I also tried 2 thirty-fives, to no avail, so I have work to do. Despite any appearances, progress was made on bending the red. I didn’t actually try to bend the red but I spent considerable time reminding myself how to bend. I actually enjoyed training my grip last month, although I have slacked this past week, I hope to bring grip back into the equation and keep it there in the long run. Steinborn lift of 315 and squat lockout of 1000 pounds are both looking decent. I need a chance to give the lockout a shot. I think I’m there, but I want to do it on yoke rather than ruining a perfectly good squat bar. I didn’t spend as much time with the Steinborn as I should have but I can mess with it some more. I hit 225 but 315 can still be a long way off. The good news is that I know I can move the weight, it’s getting it to my shoulders that I’m gonna have trouble with.

All in all, a successful first month by my measure. Month two brings it’s own challenges. It also leads into my first rest period immediately following.

Monday Morning Weigh in: 231.2

Posted in Diet and Bodyweight by Mike on November 12, 2007

Actually, I hit 229 twice this past week. I think the slightly higher weight today is accounted for by some sore muscles and late pizza run on account of me jacking up the chili yesterday. These next few weeks are gonna be odd on account of PT appointments in the evening, plus the pending holiday, plus the wrap up of the semester. Training -wise. I’m gonna get what I can get out of the but it’s gonna be a mess.

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Continuing a good thing

Posted in Cardio,Concept II,Gym Strength by Mike on November 11, 2007

Workout, post recovery, number two w00t.
Concept II – Vent open (for a change)
1,000 meters warmup
5,000 meters 2:00
1,000 meters cooldown

Time 19:56
Avg HR 173
Max HR 181

Time to recover:
0:00 161
1:00 130
2:00 115
3:00 113
4:00 108
5:00 108

Standing Press 155
pullup – 50lbs
5 X 3

DB Press
DB Row
80lbs 5 X 5

BB Curl
BB Tricep Press
95 lbs 5 X 5

24K Long Cycle Rest Holds 30 seconds on/ 30 seconds off 3 sets

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I’m just glad to make it

Posted in Grip,Gym Strength by Mike on November 10, 2007

As you may understand, I was a little uncomfortable when Dan text to ask if I was going to deadlift last evening. I figured there was only one way to find out if I was good again. So we went through pretty much the same workout I started on last week.

Sumo Deadlift
225 X 5
315 X 5
405 X 7

Situps +60lbs X 20

Conventional Deadlift 405 X 10

Leg Lift 30

Good Mornings 80K X 11

Roman Chair Situps + 5K X 20

Leg Press 600 x 11

Squirm X 50

Sidebend 60K X 9/9

Suitcase Deadlift 60K 10/10

I’m glad to say I made it through. I’m sure a couple of my deadlifts wouldn’t count to a lot of judges cause I was overly cautious about pushing through the top of it too far. I don’t care, I’m not all jacked up today like last week and that makes me happy.

Before Dan even got there I managed a clean and Jerk with 100K and I got five tens with each hand (video to follow) which knock one more off my list, psyched.

Getting it back together again

Posted in Rest and Recovery by Mike on November 8, 2007

Tuesday was a light row. 5,000 meters at roughly 2:30 pace. No heart rate info

Wednesday I saw a physical therapist. I didn’t learn of any ailments of imbalances or anything that I wasn’t aware of. The short version of his diagnosis it that I have tight muscles and need to put a stretching program in place. I have to admit that stretching is one of those things that we all hear we are supposed to do but I don’t and I don’t think most folks do. The reason is fairly simple, most of the stretches we were taught to do as kids are totally ineffective and we know it. What’s more, no one seems to give any really solid info on what to stretch, how and when. It’s possibly worse than the information we get regarding nutrition.

The PT gave me about 5 stretches. I pressed him for details on when to stretch, at first he was pretty reticent. Falling back to the usual, the best time to stretch is whenever you will do it. I finally got him to say that it would be best if I did them early in the day if I don’t train and to try and do them early and late if I do train. So, for now, I’m trying to do it twice a day. It takes about fifteen minutes per session. I got up fifteen minutes early this morning and did my stretches and I’ll do them again tonight. As I add to my repertoire I will probably only do the full set at night or I’ll even have one set for the morning and one for the evening. I don’t think I could reasonably manage more than two 30 minute sessions, if it comes to that.

Beyond that, he checked general mobility stuff. Moved my limbs around to make sure they work, watched me walk, the usual. I think he had trouble understanding exactly what I do in the gym or what I am going for. Oddly, he seems to not like the idea of overhead lifting. I’m sure we’ll get more into that in later sessions. I’m interested to learn more there, however, I don’t think overhead lifting will be going away in the near future.

He wants me to come once a week for a month to get up to speed then it should settle into a more mellow rate. Next session, I think he is gonna teach me how to use a foam roller properly. I’m really looking forward to that. He says I have to get a full length one rather than the half roller I have, which is fine. He is also talking about actually watching me on a few lifts and trying to make my technique more appropriate, from a body mechanics perspective. I’m all for that, although looking around the facilities, a field trip may be required.

Tonight, I intend to row although I can’t say exactly what I intend to do with it. I’m thinking I’ll still keep it fairly moderate.

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