February Recap.

Ten workouts – three ballistic, five grinds, and two variety. That’s an average of one workout every 2.8 days. Well that’s consistent anyway. Checking off the calendar I see one lengthy gap. Timed work sets totaled 193 minutes – just shy of 3 and one third hours. Less than last month, but remember that’s ‘timed’ work sets. I experimented with pyramids this month and didn’t time everything. The total weight lifted was 76,438 pounds. A lot less than last month. It’s easy to see that I only swung the beast once in February and with only three ballistic workouts in February I missed a lot of swing volume. I really didn’t feel like I was dialing it in during February. Maybe it was the weather, maybe it was work, maybe because I’m primarily focusing on squat technique – whatever, I didn’t really feel like I made much progress. Certainly a huge weakness with February’s practice time was the number of workouts, especially the ballistics. With only three ballistic workouts in February I’m not boosting my conditioning they way I should. Something to be conscious of during March.

I recorded 16 personal records in 10 work rounds:

Goblet Squat – 2(Volume PR), 2(Rep PR), 1(Volume Density PR)
Clean and Press – 1(VPR), 3 (RD PR), 3(VD PR)
Double Clean and Press – 2(V PR), 1 (VD PR)
Long Cycle Clean and Jerk – 1(V PR)

Types of PR’s I’m keeping track of:

Volume = total weight lifted per lift or overall
Volume Density = total weight lifted per minute
Reps = number of lifts with a given weight
Rep Density = number of lifts per minute

PR elements others keep track of are volume, intensity, density, and fatigue index. Intensity and fatigue index rely on knowing your 1 rep max. Although not impossible I think it’s impractical to track intensity and fatigue index with my kettlebell work. I do think that tracking overall reps (for endurance) and rep density (how much I really own a bell or a lift) are valuable for me. If I want to ‘turn it up a notch’ I can plan accordingly. But that’s just what works for me.

February 28, 2011

Should have been a ballistic day, but turned into a variety day. I wanted to focus on Goblet Squats first since that is my primary objective right now. After 11 sets I was ready to cramp up and decided that long cycle and swings weren’t in the cards for today.

Goblet Squats
20kg
11 minutes
11 x 6
66

Bridges
15 lb sandbag
3 x 15
45

Bottom up cleans with a walk for 30’
16kg
4/4

February 27, 2011

Grind Day

C&P
36kg
11 minutes
6 x 3/3

Goblet Squats
20kg
10 minutes
6 x 5

Heavy Swings
48kg
5 minutes
5 x 12

C&P
24kg/24kg
3 minutes
3 x 5

Beat.

February 24, 2011

Ballistic Day

I just wanted to test my LCCJ. Maybe not the best of ideas right after a heavy grind session, but I wanted to see how long 5 ladders of (2, 4, 6) would take.

LCCJ
20kg/20kg;
5 x (2, 4, 6)
18 minutes
60/60
Volume PR for 20’s

I completed the first three ladders in 10 minutes for an average of 3.6 reps a minute. The final tally was 3.3 reps per minute. I’d like to get that down to 6.9 reps per minute.

February 23, 2011

Grind Day

C&P
36kg;
6 x 2/2 minutes
in 7 minutes
12/12
Rep PR for 36kg

Goblet squats
20kg;
2, 4, 6, 6, 4, 2
9 minutes
24

Double C&P
28kg/28kg;
7 x 3
8 minutes
21/21
First time

All about the tool?

I saw this kettlebell in Men's Journal. I had to laugh. Everyone is trying to milk the Kettlebell Invasion. It is a contoured kettlebell so you won’t hurt your arm. If your technique is good you won’t hurt your arm either.

But then I thought about tools. The kettlebell is just a tool. The barbell is another tool. There's lots of debate about which tool is best. In my mind it's all about personal preference. Kettlebells aren’t the end all, but they can do things barbells and dumbbells don’t do as well. Maybe a better way to put it is horses for courses. I had a specific reason for choosing kettlebells for my primary tool, but I don’t intend to limit myself to 106 lbs.

I remember when my future ex-wife and I were dating. She bought a Suaro dresser. Lots of parts. She wanted me to put it together. OK, I was trying to be a good guy. I asked her if she had a screwdriver and she said that she did. Then she brought out the green handle which housed different bits. It was a piece of shit and it turned a nice evening into a long ordeal. But that tool was fine for her.

I can remember when I got my first weight set. It was from Sears and it had a cheap hollow bar and plastic covered cement plates - 2.5, 5, 10, and 15 pounders. It was red, white, and blue. I think my dad bought it in 1975. There is no way I would lift with that set now. But it was my first set and it got the job done. Not the job of making me strong, the job of introducing me to lifting.

Now in addition to my kettlebells I have several 'iron pills' and bars. They are not Elko's they’re from Sears, Walmart, and Sports Authority. Far from the top of the line, but they are getting the job done for what I need.

Who knows maybe a contoured kettlebell that some soccer mom buys will set some kid on the right path. Maybe they would be the right tool for the right person in the right time and place.

It’s not for me to judge.

Then again...

Be Your Own Hero

Nate Green is giving away a book on being your own hero. It was an easy read and it's free.

Go get it:

A Crash-Course In Building a Badass Body, Getting Your Shit Together, and Living the Life of Your Dreams

February's Template

A little late, but this is February's Template (and maybe March's too). Strictly speaking I am deviating from the ETK + template now that I've encorporated ladders and some straight sets, but I think I'm still close enough in terms of how the days are set up and since the goal is still high volume/density.


Grind Days

Presses -WS#1, 1, 2, 3, 4, 5, 6
1, Clean and Press, 32, 32, 32, 36, 36, 36
2, Clean and Press, 32, 32, 32, 36, 36, 36
3, Clean and Press, 32, 32, 32, 36, 36, 36
4, Clean and Press, 32, 32, 32, 36, 36, 36
5, Clean and Press, 32, 32, 32, 36, 36, 36
6, Clean and Press, 32, 32, 32, 36, 36, 36

Squats, 1, 2, 3, 4, 5, 6
1, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
2, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
3, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
4, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
5, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
6, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24

Presses -WS#2, 1, 2, 3, 4, 5, 6
1, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
2, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
3, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
4, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
5, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
6, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28

Beast Swings

Ballistic Days

PP/Jerks, 1, 2, 3, 4, 5, 6
1, VPP, 12/12, 12/12, 12/12, 16/16, 16/16, 16/16
2, OA Jerk, 16, 20, 20, 20, 24, 24
3, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
4, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
5, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
6, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24

TGU/ WM, 1, 2, 3, 4, 5, 6
1, TGU - Partials, 20, 20, 20, 20, 24, 24
2, TGU - Partials, 16, 20, 20, 20, 24, 24
3, TGU, 16, 20, 20, 20, 20, 24
4, TGU, 16, 20, 20, 20, 20, 24
5, TGU, 16, 20, 20, 20, 20, 24
6, TGU, 16, 20, 20, 20, 20, 24

Pulls, 1, 2, 3, 4, 5, 6
1, Swings - Two handed, 20, 24, 28, 32, 40, 40
2, Swings - One handed, 20, 20, 20, 24, 24, 24
3, Swings - Roundabout, 20, 20, 20, 24, 24, 24
4, Swings - Alt, 20, 20, 20, 24, 24, 24
5, Double swings, 20/20, 20/20, 20/20, 20/20, 20/20, 24/24
6, Swings - Various, 16, 16, 16, 20, 20, 20

February 14, 2011

Ballistic Day
Light

LCCJ
24kg/24kg
8 minutes
2 x (2, 4, 6)
24/24

TGU - Partials
24kg
7 minutes
3 x 1/1 by 3’s to post.

Swings
24kg
7 minutes
7 x 20

I like adding the partials to the template. I wind up spending a good amount of time under tension with a bell I don't yet 'own' with the TGU's.

Coming out of the closet.

OK. It’s not what you’re thinking. This post isn’t about my “orientation”. I like women….well, I like some women, and all other alternatives are unacceptable. (Insert picture of a goat here) It’s a testosterone thing. Get over it.

But I digress.

This post is about my body. Currently I am aware of the following weaknesses:
Left shoulder – primarily due to scar tissue;
Right shoulder blade – I have no idea;
Right lower back – originally due to a lifting incident in 9th grade, perhaps also tight IT bands;
Right knee – karate incident, and also movement imbalances;
Right ankle – immobility, sprains, etc; and
Dear Abbies – apparently don’t “fire” properly. I have thoughts on this, but that’s a different post for a different day.

So…body parts, closet – What gives?

I know I’ve only tossed around the 36kg a few times, but something unexpected is happening. When I moved from the 24kg to the 32kg I developed shoulder pain. This happened three times. Then I got smart and purchased a 28kg and bridged the gap. I have been using the 32kg for a couple of months without any shoulder pain, but I leapt to the 36kg without fully “owning” the 32kg. I was going to try some micro progressions, but when I was able to press the 36kg I decided to skip the whole duct taping of 2.5 lb incremental plates.

I’ve been waiting for the other shoe to drop.

Hopefully, I’m not speaking (writing) too soon, but I think I know why I haven’t had the shoulder pain I was expecting. I think it’s because I’m sleeping on the couch. Seriously.

Wait a second…coming out of the closet, sleeping on the couch, he admits to being a grumpy old bachelor. What is going on?

You see about three weeks ago one of the shelves in my closet busted. Apparently I have too many T-shirts. (Again it’s a testosterone thing) Shirts and pants flying all over the place - total mayhem. Well, I need the pants for work…and walking the dog. So they couldn’t be lying on the floor. They went on the bed. Same with my t-shirts, and a few DVD’s that I keep in the closet (I told you it’s a testosterone thing). No room on the bed. So I’ve been sleeping on the couch. I actually like the couch. Fixing the closet will only take 20 minutes. I have finally got all the right parts. I just only have so much energy, and did I mention that I like the couch?

The critical piece is that I’m a stomach sleeper. Always have been. However, on the couch I can only sleep on my back or side. And I think that makes all the difference. When I’m on my stomach in bed my shoulder is usually too close to my ear in what is an unhealthy extended position. (Hyper flexion?) The couch limits my options to more healthy choice and, I believe, better shoulder health. So now the question is: If it’s broke do I have to fix it? The closet I mean.

I may try to get in a few more pressing workouts first.

February 13, 2011

Grind Day
Heavy
Very Heavy
I hate pyramids, but big boys have big appetites and it’s been a few too many days since my last workout. This was due to parenting schedule and a Gopher game. Anyway, tonight was about volume not density.

C&P
36kg
16 minutes
2, 4, 6, 6, 4, 2
24/24
PR

Pyramid superset
Not timed
2, 4, 6, 8, 10, 10, 8, 6, 2
Goblet squats
20kg,
60;
and
Double C&P
24kg/24kg
60/60
PR for GS and a recent PR of DC&P’s.
I could easily be doing doubles with the 28’s, but I hesitate to load my back too much right now.

Bridges
15 lb sandbag
3 x 15

Jack knife pull-ups
10 lbs
6, 5, 4, 3, 2

February 9, 2011

Grind Day
Took a run at a couple of pyramids.

C&P
36kg
8 minutes
5 x 2/2
10/10

Goblet Squats
16kg
12.5 minutes
2, 4, 6, 8, 6, 4, 2

Double C&P
24kg/24kg
14.5 minutes
1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1
49/49

February 8, 2011
Variety
Jack knife pull-ups
5, 4, 3, 2, 1

Bridges
3 x 15

February 7, 2011

Ballistic Day

LCCJ
20kg/20kg
10 minutes
3 x (2, 4, 6)
36/36

Goblet Squats
16kg
5 x 1

Swings
20kg
7 minutes
6 x 20


I had a lesson on Saturday. I asked a question about the “Magic” of ladders. My thinking is that when a person is focusing on density then ladders get in the way and a simple set rep scheme might be better. The answer I got was that ladders are useful for managing fatigue. Then I was introduced to pyramids which are actually high fatigue.




During the lesson I popped my pyramid cherry on double cleans and presses: 20kg/20kg x (2, 4, 6, 8, 6, 4, 2). Brutal.

We started some GS/Swing pyramids, but then switched focus to working on my rounding problem with squats. I’ll be focusing on GS’s and stretching over the next couple of months.

February 2, 2011

Grind Day

C&P
36kg
10 minutes
5 x 2/2
10/10

Goblet Squats
28kg
4 minutes
6 x 4

Double C&P
24kg/24kg
7 minutes
6 x 4

Test drove the 36kg and the February template. Volume per minute PR’s in both the GS and the double clean and press. Ran out of steam so no beast swings or finishers.