sticking with the basics

Friday Nov.5 2010

The plantar wart I have had removed has been a big pain to say the least, although I did my best to stick with my goal of 1/2 of a 40 day routine of DL, Incline bench press, cheat curls, swings and ab roll outs. Had not done any benching or bicep work in about a year and I must say, they felt good. I am getting a little size back and it's time for me to cut some weight. 215 is roughly 20 pounds too heavy.
My new start is going to consist of the basics of the RKC:

joint mobility, core activation ASLR, brettzel

Superset: Windmill / TGU ladder progressive
14 kg 4+4
16 kg 3+3
20 kg 2+2
24 kg 1+1

Swings
16 kg 10+10 x2

24 kg ladder
5/5
6/6
7/7rest
8/8
9/9rest
10/10
alternating 20

lunges step back / forward
16kg 8+8 x2

pullups 4,3,2,1

This is the new beginning I need, stay posted!

Building foundational stength back

It's feeling good to be at it in a way that give purpose with perspective. Meaning that my workouts are beginning to payoff both physically and mentally not to mention spiritually. I have stared to set a new plan with the Pavel/ John 40 day routine and lots of kb practice in between. Not sure I can ever acheive the numbers required to make level two standards, but one thing for sure my base is going to need to be a lot stronger. Hopefully, I can make the entire 40 day plan, we will see.
O bar training has some negative effects on my asymetries but preparation going into my workouts should give enough feedback as to what makes since on whatever particular day of training. Main thing is that I stick to a plan, which ussually works best for me.
My workout will be:

Fat bar deadlifts
Incline bench press
Pullups of all kinds / every other workout : Cheat curls
Swings
Power wheel

I am on the second week of this system and feel like things are coming along fairly well. With the exception of deadlift I have been a KB exclusive only guy. Listenening to my body is almost like telling what thew weather is going to be like and I never know what is going to pop up next. Nothing more than about 80% max has been what I am sticking to, which currently has me make a little progress as of now.
I feel my best when adding what makes me tick, no doubt KB training. So as of now I am addind extra credit with things like halos , goodmornings, goblet squats, swings and snatches. Whichever , whenever. Always makes me feel good!

Vertical increse by six inches in 10 minutes

Took a page from book of Jones, and found a rush of strength the sent me hopping up like the old days. Gravity and old age has been a reality as of the past year or five. No two days alike. Nevertheless, I went on to the applied strength blog and was inspired to give the workout a try.

It went like this:

joint Mobilty, corrections for my issues ASLR, Brettzel and some t-spine mobility

16 kg for me

1 Turkish Get Up (right)+ 20 snatches / start in the up position, swing switch

1 TGU (left)+ 20 snatches

1 TGU rt + 15

1 TGU lt +15

1 TGU rt + 10

1 TGU lt + 10

1 TGU rt + 5

1 TGU lt + 5

these felt so good, I felt 25 lbs lighter (Normal 210lbs.)

Decided to check verticle and couldn't believe it but I could touch 10'6 at 6'2 and 49 years old was feeling very young. At least a 6" increase from the beginning of the workout.

Had to finish the rest of the routine which was another combination of Goblet squats reverse ladder 10-1 + 10 alternating swings. No need to write it out, just feel the burn, and was with the punny 16kg. Thanks for the workout Brett!

Back on track

Today is the start of a new phase rejuvinated from a spell of bad luck with what I am now calling the silver lining to a dark cloud that infested my facility and is now gone. That can be so demoralizing and hard on a psychy, which took the wind completely out of my sail. I have to admit it is ultimatly on me for making a bad decision with is summed up by one of those life lessons which you never can expect when they will happen, you can only learn from.

Tuesday: 9/14/2010

Joint mobility, arm bars, brettzel

20kg TGU ladder 3+3,2+2,1+1
20kg Tall Kneeling clean withpresses mixed in 3 cleans+5 presses L/R
TRX pistols 3+3
20kg same sequence in half kneeling from the up leg
TRX pistols 3+3
20 kg ditto from the down leg

these felt great and will persue them in the future

16 kg vo2 max protocol 30sets 15/15 x7
needed to blow off some steam and start off a new beginning with a little vo2 which I must say , I am looking forward to sticking with.

Prep for CK-FMS

15 DVD's and and a lot of get-ups. CK-FMS is going to be another awesome Dragondoor experience. Having just completed the first ever CICS ( Certified Indian Club Specialist ) cert helps in knowing that mobility of the t-spine is the quintessential focus of sound movement patterns.
Saturday - May 10, 2010
TGU From Ground Up x 5 @ segment x7 x 12KG
With that in mind I have been working out some of my known dysfuntion and spending a lot of time supine. Turkish get-ups from the ground up and the various corrective progressions over the weekend. Working the segments of TGU with 5 reps and fininshing 7x5 with a 16kg. The fealing afterword as if I was 5 % leaner and tight through the core, and taller as a result of axial extention and connectivity. Great way to start a new week!
Monday - May 12, 2010
Clean and Press 24KG x ladder x 4 w/ pull up x4
60 sets x7 15/15 x 16KG
Right side is beginning to feel stronger, no two days alike. Coach has me pitching at coach pitch baseball games and my right seperated shoulder bothers me more than my throwing arm. Still felt pretty good
Wednesday - May 14, 2010
"The Furnase"by David Whitley SRKC
Tall and Half Kneeling Press 20KG x 5 / 5+5
One arm Row 28KG x5x5+5
SLDL 2 x 5+5
Sea-Saw press x 4 x 20(10 each)
Getting back to my stability work and corrective exercises to keep things in check. MR. Whitley got things right with his original take on the get up progression. light years ahead of his time. More pressing and stability work which has me feeling stronger daily.
Busy time for my business with not only CK-FMS but my first stab at hosting an HKC with Senior RKC Brad Nelson at the Practical Applications in Sports Medicine conference in Palm Springs, California.