goblet squats and my knee

As long as my knee is restricted to just hinging forwards and backwards the MCL tear doesn't seem to balk. A jolt to the side will remind me that things aren't normal, but otherwise, things seem normal.

9-8-11
-200 kb swings

Nothing new here, but it is pleasing to note an absence of pain.

9-9-11
-circular pull-ups (5x10)
-100 goblet squats

OK, so I increased the number of circular pull-ups by 10. If you don't usually feel your lats working when you do regular pull-ups, the circular variety will remind you how integral they are to pulling. I was feeling good at the 50 rep mark, so pushed on until I completed 100 goblet squats with my 24 kgs kettlebell. To perform the goblet squat, grasp the KB by the horns and hold at about chin height. You'll have to brace as well as squeeze the bell to keep it in position. The end result is a nice isometric upper body workout along with your squat. Nifty, huh?

---------------------
Pull-up Project:
510 bw
68 weighted (24 kgs)
25 weighted (25.2 kgs)
30 weighted (40.8 kgs)
40 weighted (42 kgs)

Haywire

Gina Carano would kick my butt, at least in the guise of Mallory Kane, a black ops killing machine in Steven Soderbergh's Haywire, due January 2012. I caught this trailer (click title) in the theater over the weekend and was hooked. With Soderbergh directing and a cast that includes Ewan McGregor, Antonio Banderas, Michael Douglas, Bill Paxton, and Gina Carrano, this movie promises to pack a bigger punch than Colombiana (Luc besson and Zoe Saldana) which was good entertainment in my book.

9-7-11
-2x10 pushpress, 2x10 overhead press
-50 goblet squats
-20x1 weighted pull-up (42 kgs)

---------------------
PUP:
460 bw
68 weighted (24 kgs)
25 weighted (25.2 kgs)
30 weighted (40.8 kgs)
40 weighted (42 kgs)

Beyond the MCL tear

Today I tested my injured knee by doing some goblet squats with my 24 kgs kettlebell. I know from the swings that as long as my knees tracked over my feet there would be no pain, and there wasn't. I didn't go ass to grass on the squats, but just below parallel was doable.

9-05-11
-100 kb swings
-50 goblet squats
-2x30 secs kneeling roll-out holds

9-04-11
-200 kb swings
-4x10 circular pull-ups

Circular pull-ups are the next step beyond off-set negatives as they comprise an off-set concentric pull-up with the eccentric off-set negative. Your body essentially traces a circle parallel to the plane of the pull-up bar. I had planned on doing 100 of these, as they were "only" bodyweight, but I underestimated how difficult the off-set concentrics turned out to be.

---------------------
PUP:
460 bw
68 weighted (24 kgs)
25 weighted (25.2 kgs)
30 weighted (40.8 kgs)
20 weighted (42 kgs)

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]

goblet squats

The goblet squat, if you listen to Dan John, is the best way to improve your squatting technique. For me, it was the best way to test out my core strength and the ability of my back to resume work after some time off.

2-7-11

-6x10 goblet squats (54lbs db)

-6x10 sec weighted bent arm hang (69lbs)

-4x10 dips

It was an important test. If I couldn't manage goblet squats with this weight, it would mean I really screwed up my back. Passed. Proceeding with caution. I'm also happy that I'm feeling no pain in the elbows since I increased the weight on chin-ups and bent arm hangs.