TGIF

It's the weekend! Well, soon enough. Couple things of note: Hosni Mubarak resigns; Title Boxing Thai pads arrive; 100 burpees.

2-11-11

-100 burpees & 50 pull-ups (9'58)

This time I substituted regular pull-ups for the L-sit pull ups, and as predicted, I reduced my time by approximately 2 minutes. I bracketed sets of 10 burpees and 5 pu's with 20 burpees and 10 pu's, to complete the 100/50. The first set of 20 burpees took 1'06, the last was much longer.

My kids are pretty exited about the arrival of the Thai pads. Can you say mawashi geri?

5,655/[238]

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.

Burpees + pull-ups

It's an overcast Saturday morning, more snow is expected but so far nothing. Everybody is still in their pajamas and it looks like a slow start to the day. . . except for me.

2-5-11

-VB100 + 50 pull-ups (12'29)

-db shrugs w/heel-raises (4x15)

This is how it went. I started with 20 burpees followed by 10 L-sit pull-ups. After that first set I realized that the L-sit pull-ups would give me problems, so I broke it down to sets of 10 burpees and 5 L sit pull-ups till I completed 100 burpees and 50 L-sit pu's. Weeeeell, the plan got modified at the 25 rep mark on the L-sit pu's where I switched to regular pu's.

If it weren't for those first 25 L-sit pu's I probably could have chopped 2 minutes off this exercise. It's very difficult to perform an isometric exercise like an L-sit when you're in oxygen debt from burpees. Switching to regular pu's allowed me to catch my breath between sets of burpees. At this point, 5 pull-ups became welcome, albeit short, rest periods.

5,505/[238]

Thai Pads

I just ordered some Thai pads, not to be confused with pad thai, from Title Boxing, and can't wait till they arrive. I expect they'll come in handy for the frequent karate training sessions that come up with the K4L crowd. What I really look forward to, however, is training my girls to throw proper punches and kicks. In the future, if someone ever accuses them of hitting like a girl, he'll be rubbing his jaw with a look of sad remembrance.

2-4-11

-20 pull-ups

-5x10 sec weighted bent arm hangs (69lbs)

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]

maintenance mode

1-31-11

-VB50(3'17, 40, 10)

-chin-ups 2x15

-dips 2x10

2-1-11

-db squat/reverse lunge (30)

-chin-ups w/Fe (5x2)

-kneeling roll-outs (30)

I'm pleased that the back pain doesn't interfere with the burpees and other exercises. It's only when I try to stabilize a load above my waist that my back feels like a stack of coins half a stack too high. Baby steps.

5,355/[238]