Anvil or Hammer

Stella got her groove back

Posted in Cardio,Concept II,Diet and Bodyweight,Grip,Rest and Recovery by Mike on October 14, 2007

Not much yesterday, a slight jog

Today – Heart Rate Row
Concept II – Vent Closed
Time: 45:00
Dist: 10,035
Avg HR: 154
Max HR: 161

I was very happy. I only hit my upper limit once and still got in 10,000 in just under 45:00. I spent the first 2,500 meters sub 2:10 and the rest of the time around 2:15. It was able to do a lot of management of my heart rate which was probably a good experience. With the amount of time I had to work with, I had an interesting time seeing how my thoughts affected my pulse. It’s an interesting experiment and it shows how important the head game can be in training. It also makes me want to say that anyone who reads or watches TV while training, is doing themselves an enourmous disservice, but I won’t.

I bent a couple timber ties when I got home, just for Double Overhand Practice.

It’s been all I can do to not add anything more to this workout. I’ve wanted to hit some kettlebells, another high rep but easy 24K snatch set. I’ve also thought about doing some bodyweight things or even grip. I’m trying to make myself take the day to recover for the most part. I had an amazing diet week last week so I’m sure my body needs to recovery.

The experiment of photographing everything I eat has ended I really appreciate Scott Styles sharing this idea with me. It was an amazingly powerful tool for me, almost too powerful. The diet I had arranged was very strict but when I had to apply light to pixels to account fro every mouthful, I found it was an impossible diet to comply with and live. Through involved discussions with Scott and Stephen on my blog (thanks guys) and my wife, I’ve settled on a strategy for diet next week. I’m going to intentionally add in a little more calories, hopefully, primarily through the addition of fruit and nuts. I’m actually going to attempt to just hold steady for a week or two and then take the last few steps to my target weight in November.

Beyond that, I’m making supper, gonna relax. I may try to add more shirts to the store including some long sleeved T’s or sweatshirts. If anyone would like to see anything in particular, pleae feel free to make requests. Also, if any of you other bloggers have an emblem and want me to stick it on a shirt, we can share a store. you can set your commision dollar amount to whatever you want and your profits on your shirts, are yours.


Tie one on

Posted in Grip by Mike on October 10, 2007

I bent 5 timber ties this evening, just something to get the bending started right. I videoed a bit of it. The one I posted up is the last one. I make a lame little attempt at a double overhand before quitting and just doing it the way I always do it. Should my biceps feel a huge strain when I try double overhand?

Does it count?

Posted in Cardio,Concept II,Goals,Grip,Gym Strength by Mike on October 7, 2007

Concept II Vent closed
1,000 meters warmup
500 2:00 – forgot to start heart rate monitor, start over
5,000 2:00

For 5,000 only
Time 19:59
Avg HR 172
Max HR 185
I got a little carried away with the pace. This us usally my long day but ah well. The last 1,000 meters was steady climb from 180.

Next up, I thought I would play with one of the goals on my list. It’s not on this months to do list but I thought I would give it a go anyway, the towel pullup. I took one of the gym towels and one of my own about the same size and rolled them the long way. Pitched on end of each over the pullup bar and pulled. Surprisingly, I came off the ground.

So the question that came to me was, does it count? I probably could have done this the day I wrote it down, I just had never tried. I decided that trying was almost as important as doing. So yeah it counts. Still, I don’t want to pollute the list with a bunch of easy ones like this. So I’ll have to be careful. I must have misunderstood how hard this was supposed to be. I always got the impression it was a big deal. I was wrong.

I got some passer by to use my camera phone to video it. He was a bit confused and didn’t do much of a job so I’ll get better stuff next Friday at Dumbarton. In the mean time, here is my largely inadequate proof of success.

Towel Pullup 1,1,2,2,1,1
Pullup 3,3,2,2
Standing Press 135 3X8 (jerked the last four a bit)
Seated Row 150 3X8
Dumbell Press 80 3X8
Super Pulloer (nautalis) 150 3X8
Fly Machine 90 3X8
Curl 75 3X8
Tricep Rope Pushdown 60 3X8

Measure twice, bend once

Posted in Grip,Kettlebells by Mike on October 3, 2007

I just kinda did a generic, quick workout tonight. Tomorrow we have the symphony so no workout then.

Jog with the dog, 1.75 miles (as I recall)

24K Bottoms up press 2/2
32K Front Squat 10
32K C&J 10/10
24K Snatch 20/20
32K Windmill 5/5
24K squat 10/10
32K/24K 2 Hands Anyhow
I think there were a couple other lifts in ther but you get the idea

Grip fun, starting on those goals
10lb plate pinch
3 – no chalk, sweaty hands
4 – chalk, surprisingly easy, still, I don’t think I’m ready for five
1/4″ CRS, Unfortunately, I figured I was just goofing around. I didn’t measure it. It’s legs are 3″ and 3.25″ bent. Maybe 6.5″ in length? It wouldn’t count as an “official” bend, I don’t think. I was all doubled over, you wouldn’t be able to see it or anything if you were trying to judge it. Oh, padding was Iron Mind pads.

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Just Move

Posted in Grip,Kettlebells by Mike on September 10, 2007

Deck Squats
24K kettlebell x 3
16K kettlebell X 10

Turkish Get up

I haven’t done much with the deck squats. I found the 24 to bee too much to manage. I couldn’t land with stability. Something to work on. Good couple exercises here.

10lb po’ boy indian club rotations 5/5
knock off formulator, extensors

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Peter Gabriel

Posted in Cardio,Dinsoaur Style,Grip by Mike on August 6, 2007

20 2 Hand Swings
20 1 Hand Swings Each
20 Snatches Each
20 2 Hand Swings
20 1 Hand Swings Each
20 Snatches Each
3 X 10 Snatches Each

Time 10:00
AVG HR 144
Max HR 163

Peter Gabriel – sledgehammer
I dug out my 10lber after a long rest in the closet. Nothing to special, just a little light levering in all directions. I was waaaay choked up on the handle. I need to do more with that. If not for strength, for wrist mobility. Then it was off to the park where I apparently almost killed the dog by making her walk too far in the hot, humid weather. Not quite what I was going for. She’s all better now.

I hope I’m able to roll my butt out of bed tomorrow morning. I have a workout set up that I have wanted to do since last week.

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So you say it’s your birthday…

Posted in Cardio,Concept II,Grip,Gym Strength,Kettlebells by Mike on July 18, 2007

…well, it’s my birthday too, yeah…

AM Workout
Same as yesterday. I got done a bit early so I tacked a windmill to each side on as well.
AVG HR: 134
MAX HR: 154
It’s funny to see that my heartrate dropped between the two. Now I realize that there are about 1,000 factors that could be taken into consideration to explain this. It’s still interesting.

I started cheating about a week ago and added something to my morning but I haven’t been documenting it. I fished out my grippers again. I have to figure out some way to make some progress on those things. Each day I close it the same number of times, for a week. Last week I simply closed the trainer five times, under control, per day. This week I close the trainer six times and then the number one, one time. I realize that gripper progress isn’t linear and that I will eventually have to add some more stuff in there but it’s  a start, a baby step.
I’m always shocked at how much my gripper ability drops off when I’m away from them. Give me a month of regular training and I’ll close the two. When I first start back though, I can’t clsoe the one. I have no idea what is going on, call it skill call it neurological adaptation but it is at play with grippers.

PM Workout
280 lbs X 20 rep squat
I debated this all day. I did’t have the guts for 280 X 28 so I settled. I’ll shoot for 300 X 30 for my 30th. It was a slow set but just for fun, I started my heart monitor. I didn’t check how long it took me but I was at 179 BPM when I was done.

5,000 m in 21:11
I would have done it in 21:10 but I was right on the edge of my constitution on this one.
AVG HR 168
Max HR 184
I have 20:46 documented as my first 5,000 meter row. I’m really questioning that I did that. I’m wondering if I did a 1,000 meter warm up then started the clock and finished the 5,000 meters.

Road Rash

Posted in Grip,Kettlebells by Mike on May 27, 2007

I’m still on my quest for 50 reps per hand snatches.

Nasty, humid day

24K Snatches 5 minutes per round:

My hands were weak and sweaty for this one. At the bottom of rep 24 on the first set, the kettlebell came out of my hand and shot two feet behind me, it left a skid mark. I was gonna take a picture of the bell but the batteries on the camera are dead. Maybe I’ll add one in tomorrow after a trip to target.

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.

Help me….help myself

Posted in Grip,Gym Strength,Kettlebells by Mike on May 13, 2007

So, I need a hand. I am scheduled for two competitions before the end of the year. Neither of them are things I really am any good at.

Tactical Strength Challenge (09/08/07) – yep, I signed up again. I think I can bring my swings up, I wanna drive for 120. A pull of 500 will keep me happy. It’s the pullups that I need to work on. So far the primary piece of advice I have received on this is to do singles as many times as I can, then doubles and so on. If that’s the best way, I think I can make a better go of it than I have. roughly three days per week I have access to a pull up bar. I’ll try to take advantage of it the best I can. Any further suggestions are always welcomed. I’d like to hit 10.

Gripmas Carol (12/08/07) – this is an event I tried to do last year but was unable to make it. It’s in Ohio with the crew of Farmstrength, put on by Chris Rice. The list of events is:
Euro Pinch – the normal

IronMind Apollon Axle DL – Sumo or conventional – DO to full deadlift

Bending – DO or Reverse – not sure which yet – standard IM and FBBC stocks as per Erics chart

Medley – a mixture of increasingly difficult items

Weaver Stick – front and/or rear

Scale Weight Hold for time – the most talked about event at BBB last year – my scale weights are killer OR

100# Plates hold for time – the object is an endurance event to finish up with.

So I’ve got to train hard for this. I need some suggestions on grip training, I’ve never really been able to a make a solid go of it, I was always too worried a it interfering with my other lifts. Kettlebells will be a major part of my weightloss regimen. I don’t want to mess with that. Still I gotta do something.
I don’t know anything about the euro pinch but assume a plate pinch will do most of the work. I can work with my 2″ dumbells for the axle pull and try to hit an axle when I can. I have some bending stock and can get more. I have wraps and so on. I have never figured out this folding business but reached a double underhand blue bend before I decided I didn’t care. I like the weaver stick, I play with this occasionally, I can work front lever and similar lifts. The scale weight thing I have never done, this seems like  a one handed pinch to me. Last is the 100# plate for time. I assume this is one hand, anyway you like with an olympic style plate, hopefully Chris can correct me. I have the standard IM grippers T – 3, I assume a 2 is the best I will achieve in this short time.

The big question is, how do I fit this into a training schedule? Do I do a little each night? Do I set aside one big day for grip? How does it work?

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