2-18-11

-weighted close-grip chin-ups (10, 24 kg, pb)

-3x3 (35 kg, + 10 sec hold /set)

2-19-11

-60 db snatches

-kneeling to standing ab-roll outs (2x10)

I made some modest progress on the weighted chin-ups. I would like to think that it was due to the weighted bent arm hangs, but who knows. I'm pulling more with no elbow pain, so it's steady as she goes.

It took me about 12 minutes snatch the 24 kg dumbbell 60 times over head. Like in the sport of kettlebell lifting, I did not put the weight down-what a bastard. You don't realize how much rest you derive from letting go of the weight until you hold on for time.

rest days and training days

Rest day

2-8-11

-pull-ups 20, 20, 10

-standing ab-roll-outs (8x1, straddle)

I kept the actual training to a minimum. I did straights sets of pull-ups morning, noon, and evening, as well as singles of standing ab-roll-outs from a straddle stance. By spreading your legs to double shoulder width, you shorten the lever arm and make the roll-out easier, though not nearly as easy as a kneeling roll-out. A good part of this rest day was spent getting out the kinks with the lacrosse balls.

2-9-11

-VB50 (3'29, 50)

-goblet squats (3x10)

-single arm push press (3x5)

-bent arm knees to bar (2x10)

I was hoping to improve or at least hold on to my previous 50 burpee time, but at around the 20 rep point it became clear to me that my tank was a little empty. Booo. The goblet squats felt much better-back and stomach felt steady. This gave me confidence to try bring one dumbbell to my shoulder for push-presses. Hmn. Not quite there yet. Warning lights flickered. Proceed with caution. A twinge in my lat during the last bent-arm k2b, tells me to ease off.

The no-mas-ometer reads 3.6.

5,555/[238]

Wheels

Well my back is still no-go. I tested it with single-arm db clean & press, and even on my strong side, my back protested. It's jacked up good. Plan B will remain in effect.

2-2-11

-VB50 (3'11, 50)

-kneeling ab-roll-outs and flies (3x10)

Evidently, while my precariously stacked vertebra complain under vertical load they don't seem to mind the stress of burpees. I'm pretty happy with 3'11 (can sub 3' be far off?). The wheels will be seeing more use (click on the title), as I try to work around the injury. Today I alternated between sets of kneeling roll-outs and kneeling flies. Maintaining straight arms on the flies is not too difficult from the kneeling position. With straight legs I'm sure a face plant is inevitable.

5,405/[238]

notice and other stuff

I seem to be having some problem with publishing comments-some appear and others do not. I don't know how to fix it, so my apologies if it appears I have ignored you. Your comments are valued.

Anyway, change of pace today. I wanted to give my legs a break and test my core and pull-ups. Now, it's been some time since I did roll-outs, and I was wondering what I may have lost. I did get to the point of squeezing out a few standing roll-outs, but they were really max effort and off-putting. Kneeling roll-outs and weighted kneeling roll-outs, in contrast, were boring.

I came up with something more to my liking. You start with the kneeling roll-out, and at full extension straighten the knees for a one count and then return to the kneeling starting position. You end up training the hardest part of the standing roll-out, full-extension, while doing something manageable, the kneeling roll-out. I'll keep to this roll-out variation or a bit.

11-10-10

-kneeling ab roll-outs.v1 (4x10)

-pull-ups w/Fe (4x7)

I'm noting progress on the pull-ups, with 7 reps per set. Woohoo! That's a lot for me with 24kg on the dip belt.

The no-mas-ometer reads 1.7 and looks like it needs new batteries.

Business ungluing to follow.