Max VO2
---
20 kg.
40 sets
6 reps
This wasn't that hard. I primarily stopped because I don't want to just dive in and kill myself. The only negating factor was my hands, as I haven't been on top of my calluses the way I should be. No rips though. :)
I'm gradually tuning it up. Next Monday I'll bring it up to 50 sets. I think I'm going to hit 80 sets regularly. It didn't work for me before, but I may have a different reaction now. I need crazy work capacity to hit 100 reps on the 32 kg. in five minutes. I'm confident I can do this, I just have to be perfect. Diet, training, no room for error. I'm back on the warrior diet solid now and I already feel better.
Friday, November 21, 2008
Wednesday, November 19, 2008
20081119
Max VO2
---
First day back at it. I've done almost zero cardio since the TSC so I expected this to be a slaughter, but it wasn't that bad.
40 sets total
30 sets of 6 reps on the 20 kg.
10 sets of 7 on the 16 kg.
had to drop back at the end as I was a little sloppy and my back started to fire up. No problem, easy fix. The 16 kg. felt like a toy.
---
First day back at it. I've done almost zero cardio since the TSC so I expected this to be a slaughter, but it wasn't that bad.
40 sets total
30 sets of 6 reps on the 20 kg.
10 sets of 7 on the 16 kg.
had to drop back at the end as I was a little sloppy and my back started to fire up. No problem, easy fix. The 16 kg. felt like a toy.
Tuesday, November 18, 2008
20081118
Bench Press
6x3 165 lbs.
Close Grip Bench Press
4x3 155 lbs.
---
Today I decided I will do the TSC in April, so I'm going to start spinning up now. Deadlift is strong, and I'm staying around 175. I'm going to hit the vo2 possibly tomorrow. We'll see how I feel. I was feeling pretty toasted today, but a light vo2 and thursday off may be just what I need. I mean really light, like I'm dropping back to the 16 kg.
Hopefully all the work I've been doing will pay off with a bigger deadlift and being able to keep the 32 kg. up longer during the snatch test.
6x3 165 lbs.
Close Grip Bench Press
4x3 155 lbs.
---
Today I decided I will do the TSC in April, so I'm going to start spinning up now. Deadlift is strong, and I'm staying around 175. I'm going to hit the vo2 possibly tomorrow. We'll see how I feel. I was feeling pretty toasted today, but a light vo2 and thursday off may be just what I need. I mean really light, like I'm dropping back to the 16 kg.
Hopefully all the work I've been doing will pay off with a bigger deadlift and being able to keep the 32 kg. up longer during the snatch test.
Monday, November 17, 2008
20081117
Squat Day
---
3x3 225 lbs.
3x2 275 lbs.
3x1 295 lbs.
This worked pretty well for me. I'll push it up in the coming weeks, I just have to correct some tightness issues I don't want to push. I got some recommendations from Rif on a lifting belt so I'll pursue that. I read something from Louie Simmons about Squats with a belt helping to correct pelvic tilts, but I'm not sure if that was anterior or posterior specific.
Zercher squats
2x3 135 lbs.
1x3 185 lbs.
I love these. Need to keep on them and toughen up a bit.
Did some ab work, weighted pull downs. I never do ab specific stuff, so we'll see how I feel tomorrow. :)
---
3x3 225 lbs.
3x2 275 lbs.
3x1 295 lbs.
This worked pretty well for me. I'll push it up in the coming weeks, I just have to correct some tightness issues I don't want to push. I got some recommendations from Rif on a lifting belt so I'll pursue that. I read something from Louie Simmons about Squats with a belt helping to correct pelvic tilts, but I'm not sure if that was anterior or posterior specific.
Zercher squats
2x3 135 lbs.
1x3 185 lbs.
I love these. Need to keep on them and toughen up a bit.
Did some ab work, weighted pull downs. I never do ab specific stuff, so we'll see how I feel tomorrow. :)
Saturday, November 15, 2008
20081115
Nail bending and get ups
---
I just alternated between heavy get ups and nail bending. All get ups were on the 32 kg. and the 40 kg. I worked out what the problem has been on my right, and Tara confirmed it. My externally rotated right foot is breaking up the chain of strength on my right side. When I corrected it Bam! problem solved.
I bent a handful of green nails easily and then bent two yellow nails.
I hit the presses on the 32 kg. and managed three solid reps on the right and I could have hit 4 or 5. Left side... 1. That's bad. I'm going to start working my left side harder. This is unacceptable.
---
I just alternated between heavy get ups and nail bending. All get ups were on the 32 kg. and the 40 kg. I worked out what the problem has been on my right, and Tara confirmed it. My externally rotated right foot is breaking up the chain of strength on my right side. When I corrected it Bam! problem solved.
I bent a handful of green nails easily and then bent two yellow nails.
I hit the presses on the 32 kg. and managed three solid reps on the right and I could have hit 4 or 5. Left side... 1. That's bad. I'm going to start working my left side harder. This is unacceptable.
Friday, November 14, 2008
20081114
Squat Day
---
2x5 225 lbs.
2x2 275 lbs.
2x1 295 lbs.
Nothing too difficult here. I made it more difficult by being very exacting with my form. I realized the other day I've been in more of an Olympic style squat stance with how narrow I was, so I reviewed some video of good squatters and adopted a more powerlifting appropriate wide stance. I then narrowed it down a bit to accommodate my hips (I have none) and it was just right.
What was I just saying the other day about feeling weird in my own body at 175? My massage therapist identified the beginning of a C curve in my thoracic spine yesterday, so I really need to change the method of recovery I'm doing and even out my right and left sides. The working theory right now is that my right side is so much stronger it's pulling the spine that way.
Cool. I'm strong. :)
---
2x5 225 lbs.
2x2 275 lbs.
2x1 295 lbs.
Nothing too difficult here. I made it more difficult by being very exacting with my form. I realized the other day I've been in more of an Olympic style squat stance with how narrow I was, so I reviewed some video of good squatters and adopted a more powerlifting appropriate wide stance. I then narrowed it down a bit to accommodate my hips (I have none) and it was just right.
What was I just saying the other day about feeling weird in my own body at 175? My massage therapist identified the beginning of a C curve in my thoracic spine yesterday, so I really need to change the method of recovery I'm doing and even out my right and left sides. The working theory right now is that my right side is so much stronger it's pulling the spine that way.
Cool. I'm strong. :)
Wednesday, November 12, 2008
20081112
I got in to Equinox early this morning to do some instruction for one of the trainers, so I used my time waiting to bend some nails. I got a shipment from fat bastard barbell the other night of some new stock, a horseshoe, and some leather and suede wraps. These wraps make a big difference, I just have to work on getting them tighter.
I achieved a significant bow of the yellow (60D) nail. I got so caught up in it that I didn't realize at one point I flipped the nail and bent it back nearly straight. Duh. Based upon this I'm confident I'll bend the yellow nail before the year is out.
I'll most likely head back this afternoon during my break to pull some deadlifts, at which point I'll update this
---
Deadlifts
3x3 315
3x2 335
3x1 355
All went well, not that difficult. I have to re-test my max in the next few weeks and see what I can pull. I think I may be well past 405. We'll see. The squatting has made a tremendous improvement in my leg strength and power breaking from the floor. I see a 495 lbs. pull in the not so distant future.
Today I'm solidly at 175. I'll get more in depth with this later, but I'm adjusting to my own body. I've never been this big before, not even close. It may not seem that big, but for me it is.
I wrapped up with some curls using the Olympic barbell, one handed. I like these as they force me to maximize tension.
3x3/3 45 lbs.
I achieved a significant bow of the yellow (60D) nail. I got so caught up in it that I didn't realize at one point I flipped the nail and bent it back nearly straight. Duh. Based upon this I'm confident I'll bend the yellow nail before the year is out.
I'll most likely head back this afternoon during my break to pull some deadlifts, at which point I'll update this
---
Deadlifts
3x3 315
3x2 335
3x1 355
All went well, not that difficult. I have to re-test my max in the next few weeks and see what I can pull. I think I may be well past 405. We'll see. The squatting has made a tremendous improvement in my leg strength and power breaking from the floor. I see a 495 lbs. pull in the not so distant future.
Today I'm solidly at 175. I'll get more in depth with this later, but I'm adjusting to my own body. I've never been this big before, not even close. It may not seem that big, but for me it is.
I wrapped up with some curls using the Olympic barbell, one handed. I like these as they force me to maximize tension.
3x3/3 45 lbs.
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