I volunteered to help out at Grand Re-opening of this chiropractic clinic out in Pewaukee on Saturday. I was to man a booth representing NX Level and answer any questions concerning our training protocol.
I volunteered for this opportunity and I assumed it would be inside... I was wrong.
You know how they say the sun is at its hottest between 11am and 2pm. Well, I was outside, on the blacktop, no shade, no sun block because I didn't know it was outside, and it was between 10:30am and 2pm. Oh yeah....I'm pretty pasty to begin with so I just soaked it up! Loved it! My skin was asking for more.
I'll sum it up as this --> It hurts to turn my neck, flex my wrists, and put my hands in my pockets.
I don't regret it, I just wish someone would have told me it was outside! It was a good opportunity for NX Level to get our name to other like-minded companies promoting a holistic approach to health and we might get some Pewaukee fire fighters to sign up, thanks to Mary, one of our great office managers.
I am glad it happened earlier in the day cause that's allowed me more time to heal. I've never applied this much aloe over the course of 48 hours.
As far as training goes - it will be put on hold until the end of the week, maybe Thursday, Friday, and Saturday, because I'm a big baby and don't want to workout with sun burn it just plain hurts. But I'm admitting it-so back off! I'll get the work done, it'll just be Th-Sat.
Started reading Touch For Health by John Thie DC, and Matthew Thie M.Ed. Its a book on the holistic approach to overall health and healing using acupressure touch. I'm approx.50pgs in and some of the balancing process stuff seems just hilarious but it's been around for 1,000+ years so there has to be some anecdotal proof because its lasted the test of time. I'll keep reading. Learning and try to explain in one of these posts. I'm also hopefully getting Optimal Shoulder Health by Cressey and Building the Effiecient Athlete, so once I work on that - I'll let all 6 of you know whats up! ha
Monday, July 12, 2010
Thursday, July 8, 2010
Killed it - Got Killed
Today was rough. Been running on little sleep all week, plus yesterday was a super early workout.
I've been killin it ... softly ... in regards to being consistant and getting my workouts in and doing them well. That's been great, but I've been getting killed these last two workouts.
Yesterday - Upper Body
P.Clean 5,3,1,3,3,3 worked up to 230 and just got blown up. Last week I smoked 220x5 this week 220x3 was like trying to push a semi truck, up hill, in the snow, into the wind, barefoot, while little babies watched and cried.
2-Board Bench 6x3 worked up to 280 and got completely stapled to the bench on my 6th set 3rd rep.
It wasn't a good workout - but - it was a workout.
Today - Full Body
Blk.Cl 4,3,3,2,2 worked up to 208. This went better.
Ft.Squat 6x3 83.5% of 1RM = 230 sets 1 - 4 went well. Set 5 my head was getting in the way telling me I wasn't going to be able to do it...my head won. I came down with the weight and immediately dropped it. I belted up and smoked the weight - shoulda just manned up. In order to remedy this defeat I jumped up the weight to 245 and killed it for 3, but with the belt.
I'd like to explain my rep scheme for my front squats and what I will be using for my back squats and bench during my next cycle.
Its a modification based off the 531 program. I thought about this after doing a few months of the 531 program and not feeling like I had a lot of time under the bar. Let me say this, I did have some success with the program but I always felt like logging more time squatting, deadlifting, and benching would have helped instead of the 3x5,3x3, and 3x1. So, I'm trying this out
5's start in the 70%, 3's are in the 80%, and 1's in the 90%.
5x5 @75%
6x5 @72.5%
7X5 @70%
5x3 @85%
6x3 @82.5%
7x3 @80%
5x1 @95%
6X1 @92.5%
7x1 @90%
Now, like 531 the program is going to work down the same way 5's, than 3's, than 1's. But the variability comes in the number of sets. It adds an element of individuality. If in your program your on week 1 - your doing 5's. If on that day your feeling really strong do 7 sets at 70%, if its the opposite get the 5 sets which just a touch heavier and get out. Week 2 - your doing 3's. Same thing applies. You know you have sets of 3's but according to how you feel you can control what you do. This way it takes into account, somewhat, of sleep levels, food intake, personal problems/worries, and it allows for a lot more work done under the bar - a lot of weight gets moved! Now I'm still playing with it, its not perfect, and I still have my 1's week left. But last week the 5's went great, this week the 3's sucked, next week the one's .... we'll find out make some tweaks and I'll get back to you.
For now, lift smart and lift strong.
I've been killin it ... softly ... in regards to being consistant and getting my workouts in and doing them well. That's been great, but I've been getting killed these last two workouts.
Yesterday - Upper Body
P.Clean 5,3,1,3,3,3 worked up to 230 and just got blown up. Last week I smoked 220x5 this week 220x3 was like trying to push a semi truck, up hill, in the snow, into the wind, barefoot, while little babies watched and cried.
2-Board Bench 6x3 worked up to 280 and got completely stapled to the bench on my 6th set 3rd rep.
It wasn't a good workout - but - it was a workout.
Today - Full Body
Blk.Cl 4,3,3,2,2 worked up to 208. This went better.
Ft.Squat 6x3 83.5% of 1RM = 230 sets 1 - 4 went well. Set 5 my head was getting in the way telling me I wasn't going to be able to do it...my head won. I came down with the weight and immediately dropped it. I belted up and smoked the weight - shoulda just manned up. In order to remedy this defeat I jumped up the weight to 245 and killed it for 3, but with the belt.
I'd like to explain my rep scheme for my front squats and what I will be using for my back squats and bench during my next cycle.
Its a modification based off the 531 program. I thought about this after doing a few months of the 531 program and not feeling like I had a lot of time under the bar. Let me say this, I did have some success with the program but I always felt like logging more time squatting, deadlifting, and benching would have helped instead of the 3x5,3x3, and 3x1. So, I'm trying this out
5's start in the 70%, 3's are in the 80%, and 1's in the 90%.
5x5 @75%
6x5 @72.5%
7X5 @70%
5x3 @85%
6x3 @82.5%
7x3 @80%
5x1 @95%
6X1 @92.5%
7x1 @90%
Now, like 531 the program is going to work down the same way 5's, than 3's, than 1's. But the variability comes in the number of sets. It adds an element of individuality. If in your program your on week 1 - your doing 5's. If on that day your feeling really strong do 7 sets at 70%, if its the opposite get the 5 sets which just a touch heavier and get out. Week 2 - your doing 3's. Same thing applies. You know you have sets of 3's but according to how you feel you can control what you do. This way it takes into account, somewhat, of sleep levels, food intake, personal problems/worries, and it allows for a lot more work done under the bar - a lot of weight gets moved! Now I'm still playing with it, its not perfect, and I still have my 1's week left. But last week the 5's went great, this week the 3's sucked, next week the one's .... we'll find out make some tweaks and I'll get back to you.
For now, lift smart and lift strong.
Monday, July 5, 2010
Happy 4th of July
Happy 4th of July!
This is the weekend of the 4th and we are to celebrate our independence! USA USA USA! My wife and I honored our country's separation from the red coats by hanging out at our friend Jake's house. We bocced a little ball, tossed a little bag, and drank a little beer...some of us drank a lot more than others...some of us ended up puking in a parking lot, haha. We headed down to Summerfest to catch a few songs by the Counting Crows, ate some good food, and watched the fireworks. ---side note--- I was discussing the fireworks with my mom this afternoon and when I mentioned that I thought they sucked and that there was no grand finale she appeared to take it personally and got really defensive. ---Secondary side note--- my mom has nothing invested and is no way affiliated with the Summerfest fireworks, she just really loves fireworks!
Yesterday, the 4th, my wife and I went to Menomonee Falls to visit with her family. We had a great time. We got there and had some drinks, swam in their very nice in-ground pool, played some games with some cousins, ate good food, celebrated our uncle Pete's 50th birthday and we also got our pictures from our wedding! Our aunt, Anna and her daughter Brianna did such an awesome job! After spending the day with the family my in-laws came over to our new place to check our furnished apt.out. They seemed to really like it. When it’s all said and done, my 4th was spent with friends and family. I had a great time hanging out with both of them. Nothing like a holiday to help you appreciate those closest to you!
On to my workout - tried something a little different today - no music and low lights. The atmosphere was very quiet. Only me lifting - not much other noise. I liked it, and I felt just as strong as I do when I crank some Eminem.
Blk.Sn.-4,3,3,2,2 finished at 130#s
Box Sqts - 5x5 finished at 275#
I videoed my last two attempts during my snatch sets. I think they are looking pretty good. I feel that my set-up posture is solid and my pulls are feeling fast. My catches are coming along as well - It feels natural for me to sit back and drop my hips when catching instead of bending at the knees and falling forward. What I need to work on still is punching my head through and pulling the bar apart.
Box Squats went well. I started out with 225x5x2, than moved to 250x5x2, and finished at 275x5x1. Last week I did 3 sets of 225 and 2 sets of 250. I think next week I'll do 3-4 sets at 275 and 1-2 sets at 315. I taped myself from all different angles and I know my depth is fine because of the box. My initiation seems to be good and I know my arch is set because my back is light up during mid-sets. But I need more cueing to keep my knees out at all times and according to my back shots it appears I might shift just a little to the left when I come up outta the whole. That and my head position sucks! I have to enlist the scrutinizing eyes of Jake "the anti-starting from zero" Bodi. His ability to pick apart your movements and give you advice to fix what he sees is exemplary.
This is the weekend of the 4th and we are to celebrate our independence! USA USA USA! My wife and I honored our country's separation from the red coats by hanging out at our friend Jake's house. We bocced a little ball, tossed a little bag, and drank a little beer...some of us drank a lot more than others...some of us ended up puking in a parking lot, haha. We headed down to Summerfest to catch a few songs by the Counting Crows, ate some good food, and watched the fireworks. ---side note--- I was discussing the fireworks with my mom this afternoon and when I mentioned that I thought they sucked and that there was no grand finale she appeared to take it personally and got really defensive. ---Secondary side note--- my mom has nothing invested and is no way affiliated with the Summerfest fireworks, she just really loves fireworks!
Yesterday, the 4th, my wife and I went to Menomonee Falls to visit with her family. We had a great time. We got there and had some drinks, swam in their very nice in-ground pool, played some games with some cousins, ate good food, celebrated our uncle Pete's 50th birthday and we also got our pictures from our wedding! Our aunt, Anna and her daughter Brianna did such an awesome job! After spending the day with the family my in-laws came over to our new place to check our furnished apt.out. They seemed to really like it. When it’s all said and done, my 4th was spent with friends and family. I had a great time hanging out with both of them. Nothing like a holiday to help you appreciate those closest to you!
On to my workout - tried something a little different today - no music and low lights. The atmosphere was very quiet. Only me lifting - not much other noise. I liked it, and I felt just as strong as I do when I crank some Eminem.
Blk.Sn.-4,3,3,2,2 finished at 130#s
Box Sqts - 5x5 finished at 275#
I videoed my last two attempts during my snatch sets. I think they are looking pretty good. I feel that my set-up posture is solid and my pulls are feeling fast. My catches are coming along as well - It feels natural for me to sit back and drop my hips when catching instead of bending at the knees and falling forward. What I need to work on still is punching my head through and pulling the bar apart.
Box Squats went well. I started out with 225x5x2, than moved to 250x5x2, and finished at 275x5x1. Last week I did 3 sets of 225 and 2 sets of 250. I think next week I'll do 3-4 sets at 275 and 1-2 sets at 315. I taped myself from all different angles and I know my depth is fine because of the box. My initiation seems to be good and I know my arch is set because my back is light up during mid-sets. But I need more cueing to keep my knees out at all times and according to my back shots it appears I might shift just a little to the left when I come up outta the whole. That and my head position sucks! I have to enlist the scrutinizing eyes of Jake "the anti-starting from zero" Bodi. His ability to pick apart your movements and give you advice to fix what he sees is exemplary.
Friday, July 2, 2010
Consistancy...consistancy...consistancy
3 workouts every week, no exceptions! Sick...busy...tired... doesn't matter - minimum of 3 per week! So far I'm 1 week in and finishing up on week 2. This week I started the next progression we use for training our athletes. Nothing but sore this whole week...brutally sore!
Day 1
Box Squat 5x5 - 225,225,225,225,250 - lets just say they weren't as easy as I thought it would be but my form has never felt better
RDLs - Rev. Lunge - Shrugs
I felt wiped-out after this workout and I was sore by the end of the day, mainly because I woke up at 4:55am to get this one in before I started training.
Later in the day and the last few days my everything is sore. My ribs are sore to the touch! Shoulders are sore, hips, hamstrings, quads, knees...anyways
Today was my upper body day and I expect to be pretty sore tomorrow like I was after my leg day.
Power Clean 5,3,1,3x5 - 198, 208,220x5
2-Board Bench 5x5 - 185,215,245,265,265
DB Bench - Fat Bar Pull-ups - Int.Rotation
Again, felt wiped-out but great at the same time. P.Cleans went well for not having done them in over 1 year, and my last set of bench felt very strong.
Tomorrow will be a different day - alittle bit of everything is on the table
I bid you ah-du
Day 1
Box Squat 5x5 - 225,225,225,225,250 - lets just say they weren't as easy as I thought it would be but my form has never felt better
RDLs - Rev. Lunge - Shrugs
I felt wiped-out after this workout and I was sore by the end of the day, mainly because I woke up at 4:55am to get this one in before I started training.
Later in the day and the last few days my everything is sore. My ribs are sore to the touch! Shoulders are sore, hips, hamstrings, quads, knees...anyways
Today was my upper body day and I expect to be pretty sore tomorrow like I was after my leg day.
Power Clean 5,3,1,3x5 - 198, 208,220x5
2-Board Bench 5x5 - 185,215,245,265,265
DB Bench - Fat Bar Pull-ups - Int.Rotation
Again, felt wiped-out but great at the same time. P.Cleans went well for not having done them in over 1 year, and my last set of bench felt very strong.
Tomorrow will be a different day - alittle bit of everything is on the table
I bid you ah-du
Monday, June 28, 2010
Mission Accomplished
3/3 - and it was a good one !
Saturday morning I got up and went to the gym to get my 3rd workout in. I started out with some foam roller and activation type exercises to get going. Once I was warmed up I hit up the platform for some Sumo Deadlifts
Sumo-154x2, 198x2, 220x2, 264x2, 308x2, 354x2, 396x2, 416x2
I worked on some top-end speed, which would probably be humorous to most and I'm pretty sure that wast the first time I've intentionally run a 40 - some where around 5-6 seconds.
Killed the rest of the workout with 30 total reps of pull-ups, timed push-ups, reverse hypers, shoulder work.
I'll leave it at that for now.
Saturday morning I got up and went to the gym to get my 3rd workout in. I started out with some foam roller and activation type exercises to get going. Once I was warmed up I hit up the platform for some Sumo Deadlifts
Sumo-154x2, 198x2, 220x2, 264x2, 308x2, 354x2, 396x2, 416x2
I worked on some top-end speed, which would probably be humorous to most and I'm pretty sure that wast the first time I've intentionally run a 40 - some where around 5-6 seconds.
Killed the rest of the workout with 30 total reps of pull-ups, timed push-ups, reverse hypers, shoulder work.
I'll leave it at that for now.
Tuesday, June 22, 2010
Part 2 accomplished...
I had a cancellation today and was able to get my lifting in at while at work.
Hg.Clean 3,3,2,2,2 - finished at 250# PR - last September my hang clean MAX was 220#
Bench 5x3 - finished at 255# - pretty darn happy with this as well
I had to hook grip my cleans today but they still felt fast and the catches were fairly quick my only problem with heavy cleans is that I tend move my feet out really wide in place of really dropping my hips under the bar. It does work for me - although I would like to work on that part of my technique.
I busted out the wrist wraps for my very last set of bench, more so as a confidence booster. My 4th set was 240# and that felt controlled but definitely pushing my 3RM so when I loaded the 255# there was the smallest hint of doubt lingering in the back of my mind...fixed by the wrist wraps - I think Jason had to give a little love tap to the bar so I could finish my 3rd rep. Count it!
I had some heavy sets of DB MP - 60#x4 - and during that I felt a nice subtle pop in my upper back between my left scapulae and my spine. That pop then turned into an all to familiar pinching sensation especially when I looked towards my left side and down at my feet. This is the second time this has happened, the fist being last week while hg.snatch. Something is definitely jacked up on my left shoulder girdle region. I've had our PT check it out and at first he said it was my 1st rib, which I think was diagnosed correctly but now the pain is lower - but I still think its ribs plus knotting and some pinching but all equalling excruciating! I'm going to see if one of out clients who is a chiropractor will help me out but I don't know whats going on...our PT said he would show me some mobilization techniques which I will try to pass on to any readers. This is setting me up for what I'd really like to talk about and that is shoulder pain and the role of the serratus anterior but I'm working early and actually tired so I will leave that topic for later in the week.
Final thoughts -
"I wanna be a billionaire, so fricken bad..."
My only response to this song is that I think everyone wouldn't mind being a billionaire - or at least have a little extra change in the pocket - but instead of lamenting the fact that your not a billionaire why don't you put your efforts into something that will help you accomplish your goals...with that being said that one song will probably earn him enough royalties to allow him to do whatever he wants. Good thing for me is I love doing what I'm doing and I love the pursuit of finding new ways to help athletes get better!
"I wanna be an effective strength coach, so fricken bad..."
Hg.Clean 3,3,2,2,2 - finished at 250# PR - last September my hang clean MAX was 220#
Bench 5x3 - finished at 255# - pretty darn happy with this as well
I had to hook grip my cleans today but they still felt fast and the catches were fairly quick my only problem with heavy cleans is that I tend move my feet out really wide in place of really dropping my hips under the bar. It does work for me - although I would like to work on that part of my technique.
I busted out the wrist wraps for my very last set of bench, more so as a confidence booster. My 4th set was 240# and that felt controlled but definitely pushing my 3RM so when I loaded the 255# there was the smallest hint of doubt lingering in the back of my mind...fixed by the wrist wraps - I think Jason had to give a little love tap to the bar so I could finish my 3rd rep. Count it!
I had some heavy sets of DB MP - 60#x4 - and during that I felt a nice subtle pop in my upper back between my left scapulae and my spine. That pop then turned into an all to familiar pinching sensation especially when I looked towards my left side and down at my feet. This is the second time this has happened, the fist being last week while hg.snatch. Something is definitely jacked up on my left shoulder girdle region. I've had our PT check it out and at first he said it was my 1st rib, which I think was diagnosed correctly but now the pain is lower - but I still think its ribs plus knotting and some pinching but all equalling excruciating! I'm going to see if one of out clients who is a chiropractor will help me out but I don't know whats going on...our PT said he would show me some mobilization techniques which I will try to pass on to any readers. This is setting me up for what I'd really like to talk about and that is shoulder pain and the role of the serratus anterior but I'm working early and actually tired so I will leave that topic for later in the week.
Final thoughts -
"I wanna be a billionaire, so fricken bad..."
My only response to this song is that I think everyone wouldn't mind being a billionaire - or at least have a little extra change in the pocket - but instead of lamenting the fact that your not a billionaire why don't you put your efforts into something that will help you accomplish your goals...with that being said that one song will probably earn him enough royalties to allow him to do whatever he wants. Good thing for me is I love doing what I'm doing and I love the pursuit of finding new ways to help athletes get better!
"I wanna be an effective strength coach, so fricken bad..."
Monday, June 21, 2010
First Mission Accomplished...
As I posted earlier I have one goal this week - to get a minimum of 3 workouts in and I am 1/3rd of the way with that. Today I started week 6 day 1 of our athletic progression. My main lifts were Hg.Snatch 1x4, 2x3, 3x2 and Front Squat 5-3-1-1-1-1. I was quite happy with all my attempts on both exercises. In the snatch I worked up to an even 150# for my last set of 2. It definitely felt heavy but not impossible, and I was not hook gripping it. The biggest part of my attempts was remembering what Jake had said to me last week. He quickly explained that I was watching the bar after my pull and not trying to bring my head through and get under the bar quicker. I remembered this coaching cue and I believe it definitely helped me in my catch position of my last two sets, thanks Jake! (Its good to have him back - he's always watching - always looking to help and make others better!) Today's attempts on the squats went well too. 135x5, 185x3, 225x1, 255x1, 275x1, 295x1. The 295 attempt was sloppy and with what I'm calling "alittle help" from Jake I managed to wrestle it up - its going down in the book as a PR! After my front squat I finished up with some back extensions, leg curls, shrugs, shoulder complex, loaded the guns, and then finished with abs.
Here's my insight for the day - I'm going to try and focus on developing the lower tva and bracing strength of the core in myself and especially in my athletes. A lot of what I've done myself or have made athletes do I am not happy with. I think a little more focus needs to be put on bracing - anti-extension/rotation - and lower tva to help with force absorption in change of direction and deceleration - weight room strength - and postural pelvic positioning.
It's late, again, I work early ... these are the last thoughts I leave you with
"Billy Idol gets it!"
Here's my insight for the day - I'm going to try and focus on developing the lower tva and bracing strength of the core in myself and especially in my athletes. A lot of what I've done myself or have made athletes do I am not happy with. I think a little more focus needs to be put on bracing - anti-extension/rotation - and lower tva to help with force absorption in change of direction and deceleration - weight room strength - and postural pelvic positioning.
It's late, again, I work early ... these are the last thoughts I leave you with
"Billy Idol gets it!"
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