Monday:
4 singles of 360# failed on the 5th rep
Ab wheel rollouts
Tuesday:
370# FAIL. End of squat cycle. New squat cycle will start either Monday or Tuesday
4 ladders of 3 rungs, 60# military press and 50# loaded pullups
T handle swings 30:30 for 12 mins
Deadlift walks, 230#, 35 yards to and back 2 times
Thursday:
4 ladders of 2 rungs, 60# military press and 50# loaded pullups
Deadlift walks, 230#, 35 yards to and back 2 times
T handle swings 30:30 for 6 mins (had 2 cut it short due to rainy weather)
Saxon side bends 30# 2 sets of 4 reps
In the gym today, I taught a few people goblet squats. Here's a video of what it looks like:
I was quite surprised at how easy it was for me to teach it to most people considering how difficult it was for me in the past to teach squatting. Thank you Dan John...again! From the looks on the faces of most of my clients, especially when they are 'down in the hole', it's clear that they have not squatted that deep in a long while. So I have a new weapon in my arsenal...goblet squats
Friday, May 20, 2011
Thursday, May 12, 2011
Training for the past 3 days
Monday:
Squats
320# x 5
290# x 5
Military presses
4 ladders of 3 rungs (couldn't make the last rep of the final rung)
Chin - ups with 50#
4 ladders of 3 rungs
105# T-handle swings 30 sec swings/ 30 sec rest 6 times
Tuesday:
Squats
330# x 5
300# x 5
Press walks with 2 70# dumbbells
6 x 35 yds (I have 2 get a camcorder. This camera ain't making no sense)
105# T-handle swings 30 sec swings/ 30 sec rest 12 times
Ab wheel rollouts
2 x 5
Monday:
Squats
340# x 5
310# x 5
Military presses
4 singles
Chin - ups with 50#
4 singles
230# loaded barbell deadlift walks
6 x 35 yds
50# loaded barbell suitcase walks
2 x 35 yds left hand
2 x 35 yds right hand
Squats
320# x 5
290# x 5
Military presses
4 ladders of 3 rungs (couldn't make the last rep of the final rung)
Chin - ups with 50#
4 ladders of 3 rungs
105# T-handle swings 30 sec swings/ 30 sec rest 6 times
Tuesday:
Squats
330# x 5
300# x 5
Press walks with 2 70# dumbbells
6 x 35 yds (I have 2 get a camcorder. This camera ain't making no sense)
105# T-handle swings 30 sec swings/ 30 sec rest 12 times
Ab wheel rollouts
2 x 5
Monday:
Squats
340# x 5
310# x 5
Military presses
4 singles
Chin - ups with 50#
4 singles
230# loaded barbell deadlift walks
6 x 35 yds
50# loaded barbell suitcase walks
2 x 35 yds left hand
2 x 35 yds right hand
Thursday, May 5, 2011
The local Olympic Lifting experience
Over time, I've done quite a bit of research on various methods to improve strength. From the research, I can say that there are methods which are very legit, such as barbell squats, deadlifts, presses etc. However, there are some methods which from my experience are downright nonsense, and I have no time for that:
Ok back to point. One of the methods which I've been interested in for quite a while is the Olympic Lifts. I quickly realized that this is not a popular sport nor training method in Trinidad & Tobago (which is a shame). Quite a surprise, since this training is used by high school, college and professional athletes in the USA, UK, Europe and other parts of the world. No wonder their athletes are light years ahead of our athletes.
As a matter of fact, Trinidad only has 1 (one) athlete representing us in Olympic Lifting. The athlete's name is Denise Ramsay-Overall. About three weeks ago, she hosted an Olympic Lifting exhibition, which I was glad to be a part of, and learned quite a bit of stuff. Here are some pics and a video of it:
So after that expo, my interest in the Olympic Lifts peaked so I started to try it out. Here is a vid of me trying the hang snatch:
Ok back to point. One of the methods which I've been interested in for quite a while is the Olympic Lifts. I quickly realized that this is not a popular sport nor training method in Trinidad & Tobago (which is a shame). Quite a surprise, since this training is used by high school, college and professional athletes in the USA, UK, Europe and other parts of the world. No wonder their athletes are light years ahead of our athletes.
As a matter of fact, Trinidad only has 1 (one) athlete representing us in Olympic Lifting. The athlete's name is Denise Ramsay-Overall. About three weeks ago, she hosted an Olympic Lifting exhibition, which I was glad to be a part of, and learned quite a bit of stuff. Here are some pics and a video of it:
So after that expo, my interest in the Olympic Lifts peaked so I started to try it out. Here is a vid of me trying the hang snatch:
What I've been up to these days
On some days I've looking to improve my conditioning with KB snatches and T-handle swings. Here is a video of me starting a set of snatches:
Also I've been using T-handle swings. Anybody wants to know what a T-handle is, here is a link from Dave Draper's website on how to construct one.
Since the weights I use are weights for Olympic bars, I had to adjust mine a little bit. I used 1 1/2" pieces for the loadable part and a 1 1/4" piece for the handle. I felt that a 1 1/2" nipple will be a little challenging on the grip. Here's a pic of it
One of the advantages of this device is that it can be loaded with some heavy weights, thereby deriving the benefits of heavy swings. Heavy swings are some the hardest "cardio" I've ever experienced. The only thing I've done that comes close to it are sprints carrying a concrete block. Here is a pic of it loaded with a 105#, which is the weight I'm using these days:
Also I've been using T-handle swings. Anybody wants to know what a T-handle is, here is a link from Dave Draper's website on how to construct one.
Since the weights I use are weights for Olympic bars, I had to adjust mine a little bit. I used 1 1/2" pieces for the loadable part and a 1 1/4" piece for the handle. I felt that a 1 1/2" nipple will be a little challenging on the grip. Here's a pic of it
One of the advantages of this device is that it can be loaded with some heavy weights, thereby deriving the benefits of heavy swings. Heavy swings are some the hardest "cardio" I've ever experienced. The only thing I've done that comes close to it are sprints carrying a concrete block. Here is a pic of it loaded with a 105#, which is the weight I'm using these days:
Wednesday, February 16, 2011
Workout for 16/2/11
3 singles of 90# loaded barbell MP
3 singles of 25# weighted pullups
Squats
1 x 5 200# (Starting over a new squat cycle)
1 x 5 180#
Snatches
120 snatches in 6 mins
Deadlift walks
180# x ~30 yards
3 singles of 25# weighted pullups
Squats
1 x 5 200# (Starting over a new squat cycle)
1 x 5 180#
Snatches
120 snatches in 6 mins
Deadlift walks
180# x ~30 yards
I'm back
OK, I've been off the grid for quite a few months now, due to studies, exams,yada yada...but I'm back. I've been training very hard still, and I'm making progress with my training as well.
Over the past 3 months or so, I've been using a training protocol for my presses called the 'RKC ladder', which is a simple protocol to follow for improving the presses. It is made up of 'ladders' and 'rungs'. To explain what I mean, let's say we were doing 3 ladders of 3 rungs of presses. This would be
(1 rep, rest, 2 reps, rest, 3 reps) done 3 times
4 ladders of 3 rungs:
(1 rep, rest, 2 reps, rest, 3 reps) done 4 times
5 ladders of 5 rungs:
(1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps, rest, 5 reps) done 5 times
For more info on this you can purchase Pavel's book Enter the Kettlebell
Currently, I'm doing them with a 90# loaded barbell. Just made 3 ladders of 3 rungs on Monday. Will do 3 singles on Wednesday and 3 ladders of 2 rungs on either Thursday or Friday.
Before this week I was failing on the 3rd rung of the 2nd and 3rd ladders. However, I watched a 3 part Dan John DVD, with one of the titles being 'Carried Away', from davedraper.com
An exercise which caught my eye was the 'Overhead Walk':
I didn't do it with KBs like the people in the video. I did it with 2 50# dumbbells 2 times last week, and this week, I got through all my 3 ladders. Dan knew what he was talking about in that video. He also mentions them in this article. Feel free to take a read.
Also, I've been doing squats PTTP style, (2 sets of 5, lots of tension, not to failure). I'm now doing squats with more weight (100#+) than what I did before I got the knee injury. And I'm not using any knee wraps and any belt. As I said before, I don't know where I would have been today without PTTP. One of the best strength training books ever written.
I made a PR of 360# in the back squat yesterday. Before my knee injury my max lift was 250#.
My workout yesterday consisted of:
Squats
250# x 3
300# x 2
325# x 1
350# x 1
360# x 1
Overhead walks
8 x ~30 yds
Ab wheel rollouts
1 x 5 (standing)
1 x 2(standing)
1 x 3 (on knees)
50# loaded T-bar swings
30 sec swings/30 sec rest 6 times
Over the past 3 months or so, I've been using a training protocol for my presses called the 'RKC ladder', which is a simple protocol to follow for improving the presses. It is made up of 'ladders' and 'rungs'. To explain what I mean, let's say we were doing 3 ladders of 3 rungs of presses. This would be
(1 rep, rest, 2 reps, rest, 3 reps) done 3 times
4 ladders of 3 rungs:
(1 rep, rest, 2 reps, rest, 3 reps) done 4 times
5 ladders of 5 rungs:
(1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps, rest, 5 reps) done 5 times
For more info on this you can purchase Pavel's book Enter the Kettlebell
Currently, I'm doing them with a 90# loaded barbell. Just made 3 ladders of 3 rungs on Monday. Will do 3 singles on Wednesday and 3 ladders of 2 rungs on either Thursday or Friday.
Before this week I was failing on the 3rd rung of the 2nd and 3rd ladders. However, I watched a 3 part Dan John DVD, with one of the titles being 'Carried Away', from davedraper.com
An exercise which caught my eye was the 'Overhead Walk':
I didn't do it with KBs like the people in the video. I did it with 2 50# dumbbells 2 times last week, and this week, I got through all my 3 ladders. Dan knew what he was talking about in that video. He also mentions them in this article. Feel free to take a read.
Also, I've been doing squats PTTP style, (2 sets of 5, lots of tension, not to failure). I'm now doing squats with more weight (100#+) than what I did before I got the knee injury. And I'm not using any knee wraps and any belt. As I said before, I don't know where I would have been today without PTTP. One of the best strength training books ever written.
I made a PR of 360# in the back squat yesterday. Before my knee injury my max lift was 250#.
My workout yesterday consisted of:
Squats
250# x 3
300# x 2
325# x 1
350# x 1
360# x 1
Overhead walks
8 x ~30 yds
Ab wheel rollouts
1 x 5 (standing)
1 x 2(standing)
1 x 3 (on knees)
50# loaded T-bar swings
30 sec swings/30 sec rest 6 times
Tuesday, December 14, 2010
OK I'm back
I have much more access to the internet these days, so i'll be updating this blog more often now
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