Wednesday, August 31, 2011

These boots were made for walking

in a swamp or the woods or sitting up in a tree stand. That's right, Mossy-Oak patterned, knee-high, rubber hunting boots are now mine. What's a city boy like me going to do with these things? Well, the plan was to wear them when walking my kids to school or walking the dog (haven't got one yet ) during inclement weather. Of course, now that I have my footwear sorted for the next tropical storm or hurricane, weather patterns will shift and we'll go through a prolonged dry spell the duration of which is certain to last until the rubber on these fine boots is cracked. I guess I can always go hunting.

8-31-11
-20x1 weighted pull-ups (42 kgs)
-3x10 kneeling roll-outs w/10 secs holds

Well, the pull-up project continued today with some heavy singles. I threaded the smallest plate on the dip belt before hanging the db on the loop. I rested 30 secs between each rep. No problem.


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PUP:
420 bw
68 weighted (24 kgs)
30 weighted (40.8 kgs)
20 weighted (42 kgs)

Tuesday, August 30, 2011

Dodging a bullet

New York City dodged a bullet named Hurricane Irene. A worst case scenario predicted blown out windows and flying debris acting like shrapnel. My family was prepared to sit out the tempest in our building's stairwell, the only space shielded on 4 sides by concrete. As it turned out, the winds never reached hurricane proportions. We spent the weekend parked in front of the television watching a stack of dvd's which we expected would be interrupted by a power outage that never came. Letters from Iwo Jima, Jennifer's Body were two standout films. Less well received were Old Dogs and Kandahar. We also caught up on past episodes of the TV series Bones. No, I did not work-out.

8-29-11
-10x10 bw pull-ups w/ off-set negs

Because the Rock Rings cause my body to hang so low from the pull-up bar, I have to do these pull-ups with my knees raised into what looks like a bad L-sit. It ends up being somewhat of a core workout.

8-30-11
-140 kb swings
-2x10 heavy, 2x10 light presses

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PUP:
420 bw
68 weighted (24 kgs)
30 weighted (40.8 kgs)

Saturday, August 27, 2011

Hunkering down for Irene

The calm before the storm is quite calm. If it weren't for the news, you wouldn't believe that a major atmospheric disturbance was in the works. When Mayor Bloomberg announced mandatory evacuation for low lying area of New York and the shutting down of mass transit (the first ever), people started behaving a little erratically. There was a line outside Trader Joe's Wine Shop as if it were Superbowl Sunday Eve. Wine? Supermarkets, drug stores, hardware stores and sporting goods stores (camping and outdoor wear) were mobbed. SIze D batteries disappeared off shop shelves, and a local shop tried to sell me a roll of duct tape for $30!

On the streets, people are walking with set jaws and bags of groceries. Naturally, joggers are putting in their mileage before the worst hits. I thought pigeons, the city's own canary in a coal mine, would have flown the coop. Intrepid New Yorkers that they are, I witnessed them scratching around for grub, one even plopped down in the middle of the street. Yeah, it sat there as if it were nesting over some eggs, in the middle of the street. I wondered if it was bird chutzpah or surrender.

My fear is the wind and flooding. I'm not sure if my buildings windows can withstand the gusts. The atrium is goner for sure. Once the glass goes, and the storm drains back-up (as they do with every rainfall), the koi in the lobby fish pond may find themselves in the mail room or plying the waters of First Avenue. In case our windows are blown in, I'm taking down whatever hangs on the walls: pictures; mirrors; whatever can be turned into a decapitating missile.

8-27-11
-hurricane preparation

Friday, August 26, 2011

Getting on with the MCL tear

I'd like to say that the MCL tear isn't impacting my training, but that would be a lie. I'm off Sambo, which I don't like one bit. I'm also cautious about the things I do. I haven't rowed. Forget about squats and burpees. I have been able to continue with kettlebell swings and overhead pressing hasn't been impacted too much. The pull-up project hasn't suffered.

8-22-11
-10x10 bw pull-ups w/ off-set negs

Started off the week with a lot of pull-ups. I've done this many before (100 burpees and pull-ups) but the off-set negs set these apart.

8-23-11
-200 kb swings
-2x10 heavy db push press, 2x10 light db OHP

I started mixing up the grips, doubles as well as singles on the swings. With the singles, I place my thumb over my index finger so as not to fatigue the grip and send the kb soaring.

8-24-11
-20 bw pull-ups
-20x1 weighted pull-ups (40.8 kgs)

8-25-11
-200 kb swings
-2x10 heavy db push press, 2x10 light db OHP

8-26-11
-5x5 weighted chin-ups (24 kgs)
-3x10 bw pull-ups on the Rock Rings w/off-set negs
-100 kb swings
-3x10 kneeling roll-outs w/10 secs holds/rep

Didn't have 200 kb swings in me today. I'm pleased the 5x5 chin-ups with my KB felt easier than previous workouts. I'll try doubles with 40.8 kgs next time. I stuck with kneeling roll-outs as I wasn't sure how the MCL tear would deal with my kneeling to standing variation.

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PUP:
320 bw
68 weighted (24 kgs)
30 weighted (40.8 kgs)

Friday, August 19, 2011

Litvi sprints

A friend of mine just reminded me that the squat and sprint T-Nation article looks very much like Litvi Sprints, described by Dan John (click title). Thanks for the heads-up Fred. Call it what you want, but I like 'em. I can't wait to give them a thorough going over. Just not now.

The doctor confirmed a partial tear of the MCL in my right knee. I'm stuck with a hinged brace for six weeks. At least I can walk around and do KB swings.

8-19-11
-200 kb swings
-2x10, heavy push press, 2x10 light OHP

8-18-11
-200 kb swings
-20 bw pull-ups w/off-set negs
-3x10 bw dips, 2x10 weighted dips (30 lbs)

The off-set negatives spice up bodyweight pull-ups like a hit of cayenne pepper. I can imagine progressing from off-set negs to off-set concentric to OACU.

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PUP:
170 bw
43 weighted (24 kgs)
10 weighted (40.8 kgs)

Tuesday, August 16, 2011

Squat & Sprint: food for thought

I read yet another interesting article on T-Nation (click title) on the topic of mass and strength. It cites the example of Ben Johnson, pre-doping scandal, where one of his workouts comprised heavy squats followed immediately by sprints. The performance gains, as related by the article are impressive. It got me thinking.

I won't be squatting anytime soon. I'll know more about the condition of my knee after visiting with the doc. The pull-up project might benefit from this protocol: eg. weighted pull-ups followed by unweighted. Heck, why not everything else, presses, roll-outs, and eventually squats?

8-17-11
Dr.'s visit

8-16-11
-20 bw pull-ups
-weighted pull-ups (10x1, 90 lbs)
-20 bw pull-ups
-open grip (three fingers), supported hang, 1 min
-push-press (3x10, 50); OHP (3x10,30)

8-14-11
-200 kb swings


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PUP:
150 bw
43 weighted (24 kgs)
10 weighted (40.8 kgs)

Friday, August 12, 2011

PUP: Day 3

8-12-11
-20 bw pull-ups
-5x4, 1x3, weighted RR pull-ups (24 kgs)
-10 bw w/ off-set negatives
-20 sec open grip RR hang (3 fingers)

First time doing weighted pull-ups on the RR using a crimp grip, basically 4 fingers of each hand curled over the top. Three finger tip, open grip hang was ridiculously difficult.

8-11-11
-40 knees to bar (on the Rock Rings)
-1 minute dead hang

8-10-11
-40 bw RR pull-ups
-weighted pull-ups with off-set negatives (5x4, 24 kgs)
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PUP:
110 bw
43 weighted (24 kgs)

Wednesday, August 10, 2011

The Pull-Up project

Click on the title for a link to a T-Nation article that has got me excited about a pull-up project. The seed of this project was planted long ago, but germinated yesterday when I sprained my knee (I'm thinking partially torn MCL). My Sambo partner had me in an ankle lock. He went one way, I went the other, POP! Anyway, I won't be able to do much with my legs, so how to continue training? The answer results from a convergence of many things: Rock Rings; guilt over failed 100x100 burpee challenge; bum wrist; OACU; now lame knee. Since I've got to give my knee a rest, and it feels like my wrist responds well to pulling rather than pushing, I'm going to pull everyday, or near as I can manage, count the reps, and note any changes.

8-10-11
-40 RR pull-ups
-weighted pull-ups with offset negatives (5x4, 24 kgs)

PUP:
40 bw
20 24kgs

Monday, August 8, 2011

Burpees+Rock Ring pull-ups

8-8-11
-10x (10 burpees + 5 Rock Ring pull-ups)

It's been a while since I have done any burpees and the experience wasn't bad. I think the kb swings kept rust from forming, because I barely broke a sweat. The imploding stock market had my heart racing; burpees, not so much. The push-ups still bother my wrist. The perfect push-up handles make the burpees possible.
10,805/[238]

Saturday, August 6, 2011

getting to know the rock rings

I've found my Rock Rings to be a good purchase. The top part of the rings feel molded to my hand which makes it comfortable for ring dips. Instead of lashing straps or webbing, I use a 3/8's inch diameter section of rope to hang the rings from my pull-up bar, a doorway type. You don't even need carabiners, just two round turns and two half-hitches to secure the ends of the rope to the loops on the rings. The doorway pull-up bar surprises me by its sturdiness. Thus far it has coped with a static load of 250 lbs, me and 90 lbs on a dip belt. Someday, I hope to test the Rock Rings in a similar manner (actually a test of my wrist).

8-6-11
-200 kb swings
-5x5x5 count Rock Ring dips
-5x5 Rock Ring knees to elbows
-Rock Ring tuck planche

My left wrist prevents me from using anything other than a crimp grip while hanging from the rings. Bummer 'cause I was keen on using the rings for more open-hand grips. The knees to elbows and the tuck planche are a bit harder from the rings than just the bar.

8-5-11
-100 kb swings
-db push press 2x5x5x50 lbs

I dropped the weight from R80 lbs and L 65 pounds down to 50 lbs on the db so as relieve the stress on my back. This time, I'll increase the weight more conservatively to avoid re-injury.

8-4-11
-100 kb swings
-2x10 kneeling to standing roll-outs

Wednesday, August 3, 2011

Rock Rings

I let the wave of gymnastic ring training pass because I thought I'd make my own eventually. There are instructional videos available to help you make gymnastic rings from plywood or pvc, I was planning on going the Petco route- use two large dog pull toys and some nylon strapping. And then I saw the light: Rock Rings (click on the title).

Rock Rings are designed for climbers. They resemble small handholds such as you might find on a rock face, only these can be suspended from an eye hook or pull-up bar. As soon as I saw these things I knew my search for gymnastic rings were over. My plan for the Rock Rings is to use them for ring dips and various pull-up progressions.

8-3-11
-ring dips (5x3, 3x5)
-off set, Rock Ring bent arm hangs (6x10 sec)

It took me a while to get the hang of the ring dips, 5 sets of three as a matter of fact. I did an additional 3x5 to make sure I got it. In order to perform dips, I used a length of rope to suspend the Rock Rings from my doorway pull-up bar. Balancing on the Rock Rings hit my triceps a little harder than regular dips. I was going to do some bodyweight pull-ups with my new toys, but found the finger holds put a lot of stress on my bum wrist. I went with bent arm hangs.

If you are planning on doing gymnastic ring training, give Rock Rings a thought.

Monday, August 1, 2011

Shut-up and pull

In the back of my mind is the goal of the one-armed chin(pull) up, in the front is pulling for Judo, Sambo, rowing, you name it. On Friday I did six singles of weighted pull-ups (90 lbs.) and two additional weighted negatives.

7-30-11
-100 kb swings
-2x10 db c&p (2x50 lbs)
-10 kneeling to standing rollouts

7-31-11
-wrist levers with shinai and iato

8-1-11
-100 kb swings
-3x3 1.5 weighted pull-ups, 24kgs, (click on the title for the link)
-Tabata row

The wrist is getting ever so broken down. The db C&P's hurt like hell. KB swings and pulling, hardly any pain at all. The T-Nation article referenced above is very interesting. I tried the 1.5 pull-ups, and liked them. The 1.5 consists of a pull-up, descend half-way, pull-up again and descend fully for one rep.