CES, SJ, and Christine are all quiet, must be the long weekend coming up.
I'm just posting to get last nights ME bench recorded.
Bench (+bands)
10x3@155
My technique is coming along, I need to keep my forearms under the bar more, when I do the weight just flys. Hopefully this is a good sign.
5x5@ bar OH squats (mostly just mobility work)
Push presses:
5@135
4@155
3@185
I love this exercise. Learned them in highschool, and the times when I was "strong" it was because of this lift.
Read Dave Tate's book "Under the Bar" last night.. whole thing. I'll review it this weekend or next week, as it's really changed how I feel about a few things. More on that when the time comes.
In other news, today I procured a 20kg kettlebell. I'm going to take this out for a spin this afternoon.
Hope you're not laboring on labor day.
Mahalo.
Friday, August 31, 2007
Thursday, August 30, 2007
Bow to yer partner..
The guy I used to row the pair with, let's call him Joe.. because that's his name. Has started doing my endurance/GPP/whatever workouts on Wednesday with me.
Last nights session looked like this:
KB snatches R. partner ergs 250 m
erg 250 m while partner does KB snatches.
KB snatches L. partner ergs 250 m
erg 250 m while partner does KB snatches.
repeat 3x
Goals for this exercise:
splits under 1:40 @ 32 or less spm
20+ snatches.
Pretty brutal.
after that we did 4x5 each hand TGUs.
And were taken out to dinner by 4 really great women who have been students in our respective learn to row classes. Two of whom are becoming athletes. They already are mentally, and are well on their way physically. Really great to see. Reminds me of why I started coaching in the first place.
Gotta get to work.
Mahalo.
Last nights session looked like this:
KB snatches R. partner ergs 250 m
erg 250 m while partner does KB snatches.
KB snatches L. partner ergs 250 m
erg 250 m while partner does KB snatches.
repeat 3x
Goals for this exercise:
splits under 1:40 @ 32 or less spm
20+ snatches.
Pretty brutal.
after that we did 4x5 each hand TGUs.
And were taken out to dinner by 4 really great women who have been students in our respective learn to row classes. Two of whom are becoming athletes. They already are mentally, and are well on their way physically. Really great to see. Reminds me of why I started coaching in the first place.
Gotta get to work.
Mahalo.
Tuesday, August 28, 2007
Ole number 7.
Mike Vick should have known. He was the premier player in America's premier professional sport, and he pissed it away. He's being sentenced in the deepest of the deep south, and by the sounds of things that southern white judge is going to bury him.
He had to know this was going to happen. He had to. He is from Newport "Bad" News, VA. He is black, he is a multi-millionaire and a he plays quarterback in the league. He had to know that if he got caught fighting dogs, no one on the left was going to defend him and the old south was going to do their worst. He did it any way. Now, his career is probably over (at least in the league) his sponsors are bailing on him. He had the stones to step forward and admit what he did, but the truth is, he shouldn't have done it in the first place.
Fighting dogs is wrong, it's brutal, and disgusting. I understand people who have no means, and no education doing it. It is a way to make a significant amount of money for people who have nothing, and know no different. When you have money, and some education, there is no excuse for participating in that type of bloodsport. I can't imagine what number 7 was thinking, because he had to know that if he got caught doing anything illegal he was going to get the "fullest extent of the law." What a waste.
DE squats:
I warmed up with 2 sets of overhead squats, with just the bar, and it really helped open up my hips. I'm going to keep this up.
10x2@185+chains
5,4,4,3 each leg Zercher lunges.
abs.
He had to know this was going to happen. He had to. He is from Newport "Bad" News, VA. He is black, he is a multi-millionaire and a he plays quarterback in the league. He had to know that if he got caught fighting dogs, no one on the left was going to defend him and the old south was going to do their worst. He did it any way. Now, his career is probably over (at least in the league) his sponsors are bailing on him. He had the stones to step forward and admit what he did, but the truth is, he shouldn't have done it in the first place.
Fighting dogs is wrong, it's brutal, and disgusting. I understand people who have no means, and no education doing it. It is a way to make a significant amount of money for people who have nothing, and know no different. When you have money, and some education, there is no excuse for participating in that type of bloodsport. I can't imagine what number 7 was thinking, because he had to know that if he got caught doing anything illegal he was going to get the "fullest extent of the law." What a waste.
DE squats:
I warmed up with 2 sets of overhead squats, with just the bar, and it really helped open up my hips. I'm going to keep this up.
10x2@185+chains
5,4,4,3 each leg Zercher lunges.
abs.
In which I am once again a bodyweight + bencher.
Woohoo.
For the first time since my shoulder injury (more than 4 years ago) I can bench more than my bodyweight.
ME bench:
5@45
5@95
5@135
2@185
1@205
1@225 (grinder, but I got it.)
3x1@205
chins: (long negative on last rep each set)
bw @ 5,4,3,3,2
1A, db, ohp:
7@60
5@60
2x4@60
bent rows:
5@135
2x4@155
Standing russian twists:
3x10@2 plates
8@2 plates
My right shoulder is still the weak point in my bench. I can feel it struggling while my triceps and chest are cheering it on. I have to be patient and help it along, but it feels good to be back on the happy side of BW.
For the first time since my shoulder injury (more than 4 years ago) I can bench more than my bodyweight.
ME bench:
5@45
5@95
5@135
2@185
1@205
1@225 (grinder, but I got it.)
3x1@205
chins: (long negative on last rep each set)
bw @ 5,4,3,3,2
1A, db, ohp:
7@60
5@60
2x4@60
bent rows:
5@135
2x4@155
Standing russian twists:
3x10@2 plates
8@2 plates
My right shoulder is still the weak point in my bench. I can feel it struggling while my triceps and chest are cheering it on. I have to be patient and help it along, but it feels good to be back on the happy side of BW.
Monday, August 27, 2007
SSST, aka How to start off your weekend.
Last week CES dropped the SSST in my lap. I did it on Friday afternoon. He rolled through it thinking in terms of sets*reps/time. He was very pragmatic, and scientific about it. Setting a pace, checking it constantly, and adjusting it very mathematically.
In contrast, I decided to do the first 100 ten reps per arm and adjust from there. I set an audible alarm for "times up," and only checked in on the time at the 100 rep mark (approximately the 1/2 way point). I didn't count sets, just counted reps and switched.
After doing some swings and slingshots to get loose and warm, I Hit the "start button" on my microwave (my stopwatch doesn't have an audible alarm) trotted over to the bell and got going. I cranked out the first 100 and glanced over at the clock more than 5 minutes to go. The pace is comfortable. I can get more out if I do more per arm. I start doing 20 per arm till I hit the next 100. I get through that with a little time to spare, I pick up the pace. My heart is pounding so hard that each time it contracts, my vision goes out of focus. I get another 16 done when the alarm beeps. I put down the bell, I towel myself off, and lay on the floor. Once my HR drops back down to "reasonable" I do some swings and figure 8s to cool down. It was a good test. I think I can do a few more. After that the wife and I went to the ballard fish ladder which is pretty cool, then out for sushi.
Saturday, I was still pretty fatigued when I got to the boathouse. I went for a row. I did some 30 stroke intervals, then did a few 500 meter pieces, and then some drills. I got off the water, stretched, changed and waited for the wife to come in. She came in and we went to breakfast.
After that we went back to the boathouse and went through some training theory and methodology with two women who were students of mine, and are students of the wife's. They were great. Very receptive, and enthusiastic. While they aren't terribly athletic, everybody starts somewhere. After a nap and a snack it was time for ME squats:
I was pretty fatigued to start, so I took it slow and easy on the squats:
5@45
5@135
3@185
3@225
1@275
1@275
1*@275
(*got up off the box, lost my balance and found myself back where I'd started. There was a moment of consideration: I could just lean back, drop it on the rails, or I could suck it up and finish..I tightened back up the best I could and ground out the rep.)
Glute-hams:
5@ bw
5@ bw+15 kg
2x4@bw +20 kg
between the G-H sets I did sets of 5 OH squats with just the bar to work on my hip mobility. I am growing impatient with it.
Saturday night we went out to My in-laws for dinner (the wife's birthday was last week). Then stayed over and got up and did some fishing (humpy salmon) I haven't been fishing in almost a decade. I got one, but the run hasn't really started yet. It was fun to be out there. Hopefully we can get invited back. I took a nap on the ferry, and made some salmon avocado curry for supper.
In contrast, I decided to do the first 100 ten reps per arm and adjust from there. I set an audible alarm for "times up," and only checked in on the time at the 100 rep mark (approximately the 1/2 way point). I didn't count sets, just counted reps and switched.
After doing some swings and slingshots to get loose and warm, I Hit the "start button" on my microwave (my stopwatch doesn't have an audible alarm) trotted over to the bell and got going. I cranked out the first 100 and glanced over at the clock more than 5 minutes to go. The pace is comfortable. I can get more out if I do more per arm. I start doing 20 per arm till I hit the next 100. I get through that with a little time to spare, I pick up the pace. My heart is pounding so hard that each time it contracts, my vision goes out of focus. I get another 16 done when the alarm beeps. I put down the bell, I towel myself off, and lay on the floor. Once my HR drops back down to "reasonable" I do some swings and figure 8s to cool down. It was a good test. I think I can do a few more. After that the wife and I went to the ballard fish ladder which is pretty cool, then out for sushi.
Saturday, I was still pretty fatigued when I got to the boathouse. I went for a row. I did some 30 stroke intervals, then did a few 500 meter pieces, and then some drills. I got off the water, stretched, changed and waited for the wife to come in. She came in and we went to breakfast.
After that we went back to the boathouse and went through some training theory and methodology with two women who were students of mine, and are students of the wife's. They were great. Very receptive, and enthusiastic. While they aren't terribly athletic, everybody starts somewhere. After a nap and a snack it was time for ME squats:
I was pretty fatigued to start, so I took it slow and easy on the squats:
5@45
5@135
3@185
3@225
1@275
1@275
1*@275
(*got up off the box, lost my balance and found myself back where I'd started. There was a moment of consideration: I could just lean back, drop it on the rails, or I could suck it up and finish..I tightened back up the best I could and ground out the rep.)
Glute-hams:
5@ bw
5@ bw+15 kg
2x4@bw +20 kg
between the G-H sets I did sets of 5 OH squats with just the bar to work on my hip mobility. I am growing impatient with it.
Saturday night we went out to My in-laws for dinner (the wife's birthday was last week). Then stayed over and got up and did some fishing (humpy salmon) I haven't been fishing in almost a decade. I got one, but the run hasn't really started yet. It was fun to be out there. Hopefully we can get invited back. I took a nap on the ferry, and made some salmon avocado curry for supper.
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