After much thought for 2010 this is what I came up with.
My long term desire is to complete the ROP and then try RTK.
In 2009, I didn’t achieve all my goals due to: 1) having unrealistic goals; 2) not having a burning desire to achieve the goals; 3) getting side tracked into a power lifting contest with some buddies (when my goals were more KB goals); and 4)sustaining injuries to my back and shoulder. The injuries (and subsequent re-injury) to my shoulder both occurred while attempting C&P ladders with the 32kg. This usually was after ‘muscling’ through about 4 rungs of 5 ladders. After discussions and evaluations with my trainer we feel that the cause was exacerbated by weak lats on the left side and some scar tissue near the shoulder.
At 47 years of age I no longer participate in competitive sports and am more interested in pursuing lifting as a means of increasing my lean muscle mass and maintaining a healthy and high quality (read fit) lifestyle.
I initially had a smattering of goals, but I think my objective is to move slowly to a press of the beast and 200 snatches with the 24kg in 10 minutes. I also am going to work at practicing my Z and FMS work. When Brett Jones comes out with his indian club dvd I may incorporate that into my program for additional shoulder work.
The plan is to work the ETK+ with the eventual addition of pull-ups (I didn’t buy convict conditioning for nothing). I will test monthly in order to determine progress and if I need to adjust my ETK+ charts.
Measurable goals:
Press the beast.
200 snatches in 10 minutes with 24kg
15 strict pullups
BUP 24 kg
Friday, December 25, 2009
Monday, June 29, 2009
6/29/2009
Monday
Double Cleans
16kg/16kg; 5 x 10 OTM
Bench
135 lbs; 3 x 5
Deadlift
265 lbs; 12 x 1
Box Squats SSB
255lbs; 5 x 5
TGU
32kg; 1/1 and some partials
Planks
3 x 1 minute
Double Cleans
16kg/16kg; 5 x 10 OTM
Bench
135 lbs; 3 x 5
Deadlift
265 lbs; 12 x 1
Box Squats SSB
255lbs; 5 x 5
TGU
32kg; 1/1 and some partials
Planks
3 x 1 minute
Saturday, June 27, 2009
6/27/2009
Saturday
Double Cleans
16kg/16kg; 5 x 10 OTM
Bench
135 lbs; 3 x 5
Deadlift
240 lbs; 15 x 1
Box Squats SSB
245lbs; 5 x 5
TGU
16kg; 4 x 3
Planks
3 x 1 minute
Left shoulder is still giving me trouble.
Double Cleans
16kg/16kg; 5 x 10 OTM
Bench
135 lbs; 3 x 5
Deadlift
240 lbs; 15 x 1
Box Squats SSB
245lbs; 5 x 5
TGU
16kg; 4 x 3
Planks
3 x 1 minute
Left shoulder is still giving me trouble.
Thursday, June 18, 2009
6/18/2009
Thursday
Not quite sure what’s up. Came home and had to nap. Threw out the swings, but still did the deadlifts
Deadlifts
240 lbs 12 x 1
Wednesday, June 17, 2009
6/17/2009
Wednesday
It’s been a while due to vacation, fatigue due to jet lag, going to a buddy’s cabin, recharging from recharging my batteries. I’m better now, thanks for asking.
When I was doing C&P ladder’s I was having a strange pain in my left delt. I’ve decided to put those aside for a while and focus on TGU’s until I can see an expert (I have an appointment with my trainer in about a month.)
Deadlifts
225 lbs 15 x 1
SSB Box Squats and TGU
Rotating set between the two.
Squats
245 lbs; 5 x 5
TGU’s
16kg 3 x 3/3
20kg 3 x 3/3
It’s been a while due to vacation, fatigue due to jet lag, going to a buddy’s cabin, recharging from recharging my batteries. I’m better now, thanks for asking.
When I was doing C&P ladder’s I was having a strange pain in my left delt. I’ve decided to put those aside for a while and focus on TGU’s until I can see an expert (I have an appointment with my trainer in about a month.)
Deadlifts
225 lbs 15 x 1
SSB Box Squats and TGU
Rotating set between the two.
Squats
245 lbs; 5 x 5
TGU’s
16kg 3 x 3/3
20kg 3 x 3/3
Wednesday, June 3, 2009
6/3/2009
Wednesday
Vo2Max
Snatches
16kg; 15:15
40 x 7; 20 minutes
Done with a twist – twice in a row, before switching arms.
Dimel DL
115lbs; 2 x 20
Vo2Max
Snatches
16kg; 15:15
40 x 7; 20 minutes
Done with a twist – twice in a row, before switching arms.
Dimel DL
115lbs; 2 x 20
Tuesday, June 2, 2009
Monday, June 1, 2009
6//1/2009
Monday
Dimel DL
95lbs 2 x 20
First time trying. 28% of my one rep max is too light. Good warm-up though.
Two handed swings
48kg; 5 x 12
One handed swings
24kg; 10 x 10/10
Dimel DL
95lbs 2 x 20
First time trying. 28% of my one rep max is too light. Good warm-up though.
Two handed swings
48kg; 5 x 12
One handed swings
24kg; 10 x 10/10
Sunday, May 31, 2009
Friday, May 29, 2009
5/29/09 Training
Friday
Getting the train back on the tracks. I was ill the past two days so I haven’t had much activity since a week ago other than splitting about a cord of oak with my father last weekend.
SSB/Box Squats
Low box
155lbs 1 x 5
235lbs 5 x 5
Clean and Press Ladders
32kg 5 x (1/1, 2/2, 3/3)
That’s all I had in the tank.
Getting the train back on the tracks. I was ill the past two days so I haven’t had much activity since a week ago other than splitting about a cord of oak with my father last weekend.
SSB/Box Squats
Low box
155lbs 1 x 5
235lbs 5 x 5
Clean and Press Ladders
32kg 5 x (1/1, 2/2, 3/3)
That’s all I had in the tank.
5/22/09 Training
Friday
I retested for my max squat with the safety squat bar. I was hoping for higher numbers due to the comfort factor.
SSB Squat:
155lbs x 5
245lbs x 3
295lbs; Nope
265lbs x 1
275lbs x 1
285lbs; Nope – two attempts
It looks like my SSB max is 275 lbs. I looked back in my log and saw that the last time I lifted heavy was 4/13/09 when I did 255lbs 5 x 5. That was my max and 2009 goal. I took video to review my technique and noted sever rounding at the bottom. That combined with some soreness in the lower back lead me to rethink my squats. Since that day I have only trained with box squats at submaximal levels (4/26 – 215lbs; 4/25 – 215 lbs; 5/11 – 225 lbs; and 5/13 – 225 lbs). Obviously, that is not enough to prepare for any sort of maximal lift, let alone maintain my strength level for that lift. My primary focus since 4/13 was on KB C&P’s and only minimally on correcting squat technique.
I retested for my max squat with the safety squat bar. I was hoping for higher numbers due to the comfort factor.
SSB Squat:
155lbs x 5
245lbs x 3
295lbs; Nope
265lbs x 1
275lbs x 1
285lbs; Nope – two attempts
It looks like my SSB max is 275 lbs. I looked back in my log and saw that the last time I lifted heavy was 4/13/09 when I did 255lbs 5 x 5. That was my max and 2009 goal. I took video to review my technique and noted sever rounding at the bottom. That combined with some soreness in the lower back lead me to rethink my squats. Since that day I have only trained with box squats at submaximal levels (4/26 – 215lbs; 4/25 – 215 lbs; 5/11 – 225 lbs; and 5/13 – 225 lbs). Obviously, that is not enough to prepare for any sort of maximal lift, let alone maintain my strength level for that lift. My primary focus since 4/13 was on KB C&P’s and only minimally on correcting squat technique.
Wednesday, May 20, 2009
5/20/2009
Wednesday
Clean and Press Ladders
32kg; 5 x (1/1, 2/2)
KB Front Squat
24kg/24kg; 5 x 5
Two Handed Swings
48kg; 3 x 10
Deadlift
135lbs; 1 x 3
225lbs; 1 x 3
295lbs; 3 x 1
Clean and Press Ladders
32kg; 5 x (1/1, 2/2)
KB Front Squat
24kg/24kg; 5 x 5
Two Handed Swings
48kg; 3 x 10
Deadlift
135lbs; 1 x 3
225lbs; 1 x 3
295lbs; 3 x 1
Tuesday, May 19, 2009
5/19/2009
Tuesday
Not a training night, but I was feeling strong and itching to do something. I went down to the basement and popped off two 2009 goals: I did a BUP with the 24kg (right hand only) and pressed the 40kg (again right hand only). Not quite ready on the left, but soon.
Not a training night, but I was feeling strong and itching to do something. I went down to the basement and popped off two 2009 goals: I did a BUP with the 24kg (right hand only) and pressed the 40kg (again right hand only). Not quite ready on the left, but soon.
Monday, May 18, 2009
Sunday, May 17, 2009
5/17/2009 Training
Sunday
Clean and Press Ladders
32kg 5 x (1/1, 2/2, 3/3, 4/4)
I started every rep with a swing, so swing clean and press. I was working on the hip snap. That’s all that was in the tank. I don’t ‘own’ this so I need to work on density. I’m pretty sure I have a small tear in the left anterior deltoid. I feel it with every rep.
Clean and Press Ladders
32kg 5 x (1/1, 2/2, 3/3, 4/4)
I started every rep with a swing, so swing clean and press. I was working on the hip snap. That’s all that was in the tank. I don’t ‘own’ this so I need to work on density. I’m pretty sure I have a small tear in the left anterior deltoid. I feel it with every rep.
Saturday, May 16, 2009
3X Contest
May 16, 2009
The day before my 47th Birthday. (Yes, I’ve been officially old for a while now.)
This week there have been a few developments on the training trail.
1. Receipt of BellaDonna. This is my 48 kg Kettlebell. I’ve used her for Suitcase Deadlifts and Farmer’s Walks.
2. Reviewed Pavel’s Return of the Kettlebell (RTK) DVD. This is for the advanced girevik, of which I am not one. It is very interesting and very intense. However, I must complete the goals in Pavel’s Enter the Kettlebell (ETK) first. Which are: a. Press the KB nearest half my weight (This would be BellaDonna, aka ‘The Beast’ which is the largest KB that DD makes.); and b. Snatch the 24kg KB for at least 200 reps within 10 minutes. I’m a ways away from finishing those two goals, and the goals and techniques in RTK are even more intense. Time to renew my commitment to the ETK goals, that does not however exclude goals and corrective exercise which have been proscribed by my trainer.
3. Swami sweet talked me into joining him, Galan, and Lard in a contest for largest percentage gain in strength as measured by Squat, Dead Lift (DL), and Bench Press (BP) 1 rep max (RM). Their contest site. I consented to join even though I don’t train DL and BP and my training in the squat is my of a strength endurance (ie 5 x 5) that a maximal strength training. My original thought was to see what sort of gain I would make base on a sort of a WTH effect or rather carry over from my KB and Squat training.
I am positive in the scheme or things this contest is close to irrelevant and to train for it properly would interfere with my KB training.
However, I do realize that life takes many unexpected yet wonderful turns. My biggest concern though is injury prevention. I’m obviously not getting any younger and every day not training is a hit. What I mean to convey is that I am concerned for injury because these lifts are outside of either my sport specific movement training or are contrary to my training objectives (if that makes any sense). Any way I may train some grease the grove (GTG) on these movements, and maybe even some partials. I’m still pondering the plan.
Training:
Bench:
Bar (45lbs) x 5
135lbs x 1
205lbs x 1 (I figured – what the heck, throw 70 lbs on there. Turned out to be a good guess.)
215lbs x NA, gently lowered it to the pins confirming that the correct pin/rack setting is #5 for the bench.
I didn’t really expect much out of this one; it is probably the least like anything I train for. The last recollection I have training for this from a 1RM perspective was as a freshman in high school. I think it was 110lbs. Also, I hate pushups. My man bubs are big enough.
Dead Lift:
135lbs x 5
225lbs x 1
295lbs x 1
345lbs x 1
265lbs x Nope
Here’s a question that I’m wondering: When Swami says:
“I warmed up with 135 (5) , then added another 90, then 50, and another 40. I was at 315lbs. I felt I could go another 50lbs, but my back was feeling tired and there was not reason to push it.”
Tassels anyone?
I agree he shouldn’t push and injure himself, however if he has 50lbs more in him that gives him a 16% advantage at the outset. I’m thinking another pull might be in order.
Squat:
135lbs x 1
225lbs x 1
345lbs x 2/Nope I know it’s a big jump. I tried twice, but did not break parallel. (and both Swami and Galan know I love to go deep.)
295lbs x 1 I broke parallel, but I faltered a little at the top. If I was at a meet it probably wouldn’t count, but I’ll call that my max.
Usually I perform squats with a safety squat bar, but this was with a plain bar. It was a little uncomfortable on the shoulders and the balance felt slightly different than what I’m used to.
Maxes:
Bench: 205 lbs
Dead Lift: 345 lbs
Squat: 295 lbs
The day before my 47th Birthday. (Yes, I’ve been officially old for a while now.)
This week there have been a few developments on the training trail.
1. Receipt of BellaDonna. This is my 48 kg Kettlebell. I’ve used her for Suitcase Deadlifts and Farmer’s Walks.
2. Reviewed Pavel’s Return of the Kettlebell (RTK) DVD. This is for the advanced girevik, of which I am not one. It is very interesting and very intense. However, I must complete the goals in Pavel’s Enter the Kettlebell (ETK) first. Which are: a. Press the KB nearest half my weight (This would be BellaDonna, aka ‘The Beast’ which is the largest KB that DD makes.); and b. Snatch the 24kg KB for at least 200 reps within 10 minutes. I’m a ways away from finishing those two goals, and the goals and techniques in RTK are even more intense. Time to renew my commitment to the ETK goals, that does not however exclude goals and corrective exercise which have been proscribed by my trainer.
3. Swami sweet talked me into joining him, Galan, and Lard in a contest for largest percentage gain in strength as measured by Squat, Dead Lift (DL), and Bench Press (BP) 1 rep max (RM). Their contest site. I consented to join even though I don’t train DL and BP and my training in the squat is my of a strength endurance (ie 5 x 5) that a maximal strength training. My original thought was to see what sort of gain I would make base on a sort of a WTH effect or rather carry over from my KB and Squat training.
I am positive in the scheme or things this contest is close to irrelevant and to train for it properly would interfere with my KB training.
However, I do realize that life takes many unexpected yet wonderful turns. My biggest concern though is injury prevention. I’m obviously not getting any younger and every day not training is a hit. What I mean to convey is that I am concerned for injury because these lifts are outside of either my sport specific movement training or are contrary to my training objectives (if that makes any sense). Any way I may train some grease the grove (GTG) on these movements, and maybe even some partials. I’m still pondering the plan.Training:
Bench:
Bar (45lbs) x 5
135lbs x 1
205lbs x 1 (I figured – what the heck, throw 70 lbs on there. Turned out to be a good guess.)
215lbs x NA, gently lowered it to the pins confirming that the correct pin/rack setting is #5 for the bench.
I didn’t really expect much out of this one; it is probably the least like anything I train for. The last recollection I have training for this from a 1RM perspective was as a freshman in high school. I think it was 110lbs. Also, I hate pushups. My man bubs are big enough.
Dead Lift:
135lbs x 5
225lbs x 1
295lbs x 1
345lbs x 1
265lbs x Nope
Here’s a question that I’m wondering: When Swami says:
“I warmed up with 135 (5) , then added another 90, then 50, and another 40. I was at 315lbs. I felt I could go another 50lbs, but my back was feeling tired and there was not reason to push it.”
Tassels anyone?I agree he shouldn’t push and injure himself, however if he has 50lbs more in him that gives him a 16% advantage at the outset. I’m thinking another pull might be in order.
Squat:
135lbs x 1
225lbs x 1
345lbs x 2/Nope I know it’s a big jump. I tried twice, but did not break parallel. (and both Swami and Galan know I love to go deep.)
295lbs x 1 I broke parallel, but I faltered a little at the top. If I was at a meet it probably wouldn’t count, but I’ll call that my max.
Usually I perform squats with a safety squat bar, but this was with a plain bar. It was a little uncomfortable on the shoulders and the balance felt slightly different than what I’m used to.
Maxes:
Bench: 205 lbs
Dead Lift: 345 lbs
Squat: 295 lbs
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