October 21, 2012

Negative Pull-ups; 5x @30s
Pull-up hangs; 6x 10s

C&P
20kg/20kg; 5 x 4

Front Squats
20kg/20kg; 5 x 4

KB Deadlifts / Rows
24kg; 5 x 5

Lunges
12kg; 2 x 5/5/5/5

October 20, 2012

Swings
20kg; 16 x 5/5/5/5/5
Left, Double, Right, Double, Left
400
18:30, which is accurate for a :40/:30 work/rest ratio

TGU's
16kg; 5 x 1/1
In 5:00

OACJ
12kg; 20/20
In 4:00

I had to step back on the load of the swings.  It's been awhile and I had tried the 28kg earlier in the week, and immediately regretted it. The Tgu's and one armed long cycle are baseline after not having done them in forever.

September 2012

Only 7 workouts in September.  Not really working on what I ought to, but better than nothing.  Self discipline / motivation is in the tubes.  I just feel drained.

September 30, 2012

Swings
28kg; 12 x 5/5/5/5/5
Left, Double, Right, Double, Left
300
18 minutes

Pushups 3 x 11
Horizontal Pull 3 x 7

September 23, 2012

Swings
24 kg; 15 x 5/5/5/5/5
Left, Double, Right, Double, Left
375
18 minutes

Pushups 3 x 11
Horizontal Pull 3.x 7

September 17, 2012

Swings
24 kg; 15 x 5/5/5/5
300

Pushups 2 x 10
Horizontal Pull 2 x 10

September 16, 2012

Swings
24 kg; 15 x 5/5/5/5
300

Pushups 3 x 10

September 15, 2012

Swing
24 kg; 15 x 5/5/5/5
300

Pushups
3 x 10

September 14, 2012

Swing
24 kg; 15 x 5/5/5/5
300

September 9, 2012

Swing
20 kg; 15 x 5/5/5/5
300

June 5th, 2012

Snatches:

24kg x 5/5
20kg x 5/5
16kg x 10/10

For five sets.

100/100 total

STRONG BY SIXTY

I just turned 50 so I'm looking forwards and backwards.  I've been doing kettlebells etcetera for almost five years now.  One would say I've progressed little.  And they would be right.  Frustrating.  But I've learned some valuable lessons along the way.  Lessons about people, motivation, self-determination, accountability, energy, physiology, recovery, and programing.

Currently, I'm reading a management book about principles and goals.  Essentially the book advocates selecting several meaningful phrases to help remind you to keep the main thing the main thing...so I've been hunting for meaningful verses, saying, stories, and phrases.  One I've been tossing around is "Strong by Sixty" or Strongx60.  The idea is that in 10 years I want to be significantly stronger.  Oftentimes people take the short path, the short cut, looking for that instant gratification.  Good programs are well thought out and followed.  10 years gives me 120 months, or 60 two month cycles, or 40 three month cycles.  Plenty of time to focus.  Build some decent movement patterns and top them off with some decent strength.  Brick by brick.  I'm still coming back from torched adrenals, and these past two weeks a really sore knee (mobility issues in the ankle and hip).  But hey, I've got 120 months to make progress.  In a year I could do three months each of KB muscle, RTK, Power to the People and ETK(+).

I have to admit that one of the things that's drawn me to this thought is an article in DD's Spring edition of Hard Style.  There is an Article by Paul McIlroy on all the thing's he's accomplished following the principles in PTTP.  He's been at it for 10 years.  He's done some amazing stuff.  And I think I can too.......

Today - Light Snatch work
20kg; 5/5
16kg; 10/10
Four rounds
24kg; 5/5 x 5
85/85

The Avengers - Best Line

You’re going to lose. It’s in your nature… You lack conviction.


— Agent Phil Coulson

Some people call it motivation.  I call it energy.  Agent Phil calls it conviction. 

Wednesday, May 09, 2012

Just now getting over a cold. Based on today’s performance I would say that I must have already been coming down with a cold during my last session. I was still a little light headed after my training and I have a little tickle in my chest so still not 100%, but I had the itch.

Superset snatch work
Snatch 20kg 5/5
Snatch 16kg 10/10
for 8 rounds

120/120 total

Walked the dog for @ mile.