full body isometric exercise

9-28-11
-200 kb swings
-weighted shiko dachi hold (24 kgs, 1.5 min)

I came up with the weighted shiko dachi a couple of days ago. In the past I had walked around with dumbbells held up by my shoulders in a rack position. It's a great full body isometric exercise, but as I get fatigued, I tended to let the curve of my spine take the weight-not a good thing. Enter the weighted kiba dachi hold. Shiko dachi, for anyone who hasn't taken a karate class, is a wide legged stance where your knees are bent close to parallel, knees and toes are angled outwards. Grab a kettlebell by the horns and draw it up to your chin, hold it close to the body. Assume the shiko dachi position and hold. Don't forget to breathe. After a few seconds, it will be hard to find a muscle group that is not quivering from the effort: pecs, delts, traps, lats rhomboids, abs, erector spinae, glutes, quads. Like Nana's soup, it's all in there.

9-26-11
-weighted pull-ups with off-set negatives (2x5, 3x6, 24 kgs)
-rack hold (2x24 kgs, 2x1 min)
-weighted shiko dachi hold (24 kgs, 1 min)

Clean the db's to your shoulders and walk around for a minute. Rest and repeat. There's your rack hold. I felt like I strained a pec on the weighted off-set negative. Gotta watch that. Maybe more warm-up.

9-24-11
-3hrs of sambo with sambosteve

I have been looking forward to this striking and throwing seminar for weeks. Although the turnout was small, some of the most progressive and influential Kyokushin instructors in the tri-state area were in attendance. My orthopedist would not have been happy to hear what I was doing, but I organized the event. I had to be there. Besides, good buds were signed-up.

For some, throwing and falling were new experiences. I was pretty happy to work on closing-in with a technique Steve called Key 2.

9-23-11
-circular pull-ups (8x10)

Pull-up Project:
660 bw
121 weighted (24 kgs)
25 weighted (26.5 kgs)
25 weighted (25.2 kgs)
44 weighted (40.8 kgs)
40 weighted (42 kgs)

single-arm db clean and press

I seem to have tweaked something in my knee the other day when I was doing my db clean workout, so for now I'll stick to single-arm db exercises. Yesterday I gave the knees a rest and did weighted pull-ups with off-set negatives. As I mentioned before, I would give these a go before trying weighted circular pull-ups. Off-set negs are challenging with 24 kgs on the dip belt.

9-20-11
-weighted pull-ups with off-set negatives (5x5, 24 kgs)

9-21-11
-10 minutes of single-arm, db c&p (24 kgs, 60 reps)

Pressing continues to bother my left wrist. The smart thing would be to stop.

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Pull-up Project:
580 bw
93 weighted (24 kgs)
25 weighted (26.5 kgs)
25 weighted (25.2 kgs)
44 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)

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

File under pull-ups

The Pull-up project is looking like this: a body weight pull-up day; a moderately weighted, pull-up day; a heavy, weighted pull-up day. This week, I increased the weight of both weighted pull-ups by 1.25 kgs; the smallest weight plate I've got.

9-2-11
-200 kb swings
-5x5 weighted pull-ups (25.2 kgs)

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

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)

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)

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)

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)

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

double stuff

I took two back-to-back classes of sambo last night. Both were very good classes. The first one was spent setting up a throw, tani otoshi (again sorry for the Judo terminology) in a self defense situation, and then transitioning to a choke on the ground. Steve, the instructor, pointed out the importance of using gravity and bodyweight to get most of the work done. The next class was an advanced level class which included some sparring at the end. We worked on sasae tsurikomi ashi. Sparring was limited to this throw, which makes it difficult to execute because there is no element of surprise. Once a throw was executed, one minute of mat work. The grappling is easily the most grueling. By the end of class, I was well done.

7-20-11
-100 kb swings
-weighted pull-ups (80 lbs, 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1)

After the burpee challenge

So I'm feeling very liberated after dropping the 100x100 burpee challenge, like I can do anything I want.


7-10-11
-100 kb swings
-4x500m rows w/ dips in between (10 bw, 10x20 lbs, 5x30 lbs)
1:46'6, 31 spm; 1:47'9, 32 spm; 1:49'9, 31 spm; 1:46'6, 37 spm

7-11-11
-100 kb swings
-db push press (R 77lbs, 4x5; L 65 lbs. 4x5)
-weighted pull-ups (77 lbs, 3x3)
-50 burpees

Sambo class in the evening. I believe no-jacket throwing is on schedule.

10,705/[238]

Tight hip flexors

This burpee challenge is winding up my hip flexors and lower back like banjo strings. Move closer and I'll play you a tune. It goes like this,"ow, ow, ow." Lucky for me I've got balls (lacrosse, golf, rubber band).

6-11-11
-weighted pull-ups (23 kgs, 12, 8, 8)
-13x (10 burpees + 5 kneeling roll-outs)

I eked out one more weighted pull-up than the last time. Woopty doo.

9,855/[238]

a few of my favorite things

This past weekend I watched my friend, FredinChina, a guy my age, fight multiple 1 minute non-stop matches against guys half is age and younger. He knocked quite a few down, and held his ground, which is impressive because the fighting style is knockdown karate, ie. no pulled punches or kicks. The experience got me thinking about strength endurance. Yesterday, I did the Fredinator. Today, I introduce the Sound of Wheezing:

-10 burpees

-4 kneeling to standing ab-wheel roll-outs

-4 pull-ups w/24kg kb

x10

The kneeling to standing ab-wheel roll outs start from the kneeling position. Once you hit full extension, you straighten the legs and return to the standing position. The rest should require no further explanation.

The Sound of Wheezing is less intense than the Fredinator, which is a good thing. I definitely tweaked something yesterday which will require the attention of the lacrosse balls. SOW took me 23'05 challenging but not painful minutes.

The no-mas-ometer reads 3.5.

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