Ho Hum Monday

I don't have much to write today. I had a relaxing, albeit unusually chilly, weekend at the lake. I caught up with two brothers who I lived next to every summer, chilled (literally) on the beach, and did a lot of eating in since I don't have a kitchen at home. Back home Sunday night. Back to the messy construction zone.

Things look brighter today on the home remodel front. The drywall finishers finished today. :) Jerry and I will be painting as soon as I finish this post. Then, I get to scrub my house, top to bottom. There is construction and drywall dust everywhere. I have been fighting off the urge to clean until the drywall was done.

I got in my training without incident. While folding clothes, I did

False Grip Ring Rows - 5 x 3
-The rings hang right by the washer and dryer. How convenient!

That was followed by

One-Hand Swings - 24 kg (53 lb) - 12 min.
-I did the following # of reps at the top of the minute and did this 4 times through for 12 a total of 12 minutes.
5 L, R - 8 L, R - 13 L, R
-These felt great. I should have gone another round. I felt like it was kind of easy.

Maybe if I keep writing I won't have to paint! No, the sooner I get started, the sooner I get to clean. Seriously, what is wrong with me???

Freezing on Friday

I had to check my calendar because it certainly doesn't feel like July in Iowa. It was 49 degrees this morning. Weird!!

Another big training day with my old friend and nemesis. All went well today.

Bent Press - 24 kg (53 lb) - 8 x 1 L, R
-I did these Right, Left, rest 30 secs
RPE - 7

Squats - 24 kg - 4 x 5
Open Palm Windmill - 12 kg - 4 x 5 L, R
-I did the squats then the windmills as a mini-circuit.
-This was my first time doing 24 kg squats. They felt strong. I narrowed my stance a bit and went ATG. After each set my hips were jacked. Crazy!

Snatches - 16 kg (35 lb) - 6 L, R - 12 min.
-This got my HR up. So far I'm not feeling any knots in my neck/delts (as of 10 pm). I will do a good Z session before bed. I'm hoping that I can get my body to stop holding stress in that area. Just keep Z-ing, Z-ing.

I've been wearing my five fingers nonstop all summer. They are making a huge difference in my gait and strength. Last night I took the dog for a walk and decided to try running in my five fingers. I only went 1/2 mile, unsure of how my legs might feel this morning. They were fine. I'll have to go further next time now that I know my legs and feet can handle it. Now I just need to find some five fingers that I can wear to work. I'm going to hate life when I have to go back to wearing shoes.

8:00 meeting. Check.
10:00 massage. Check.
12:00 lunch. Check.
1:00 nap. Check
3:30 training. Check.

I didn't know what to expect with today's training. I had a new drill to try and then heavy swings. The new drill: false grip ring rows.

Okay, people, if you remember, the rings that I have access to are hanging in my basement from the rafters. My grandpa fabricated them 45+ years ago out of steel tubing. They hang 8 ft. from the ground and are not adjustable. I had to figure out a way to support my legs about 4 ft. off the ground AND be able to get my hands in a false grip before lower myself. Ooofda!

I rigged up quite a conglomeration of chairs and totes to accomplish my task. But, accomplish it, I did!

False Grip Ring Rows - 5 x 2
-I definitely feel these in my triceps and lats.

Swings - 24 kg (53 lbs) - Ascending 10, 15, 20, 25
-Three times through
-Do the reps on the top of the minute. Active rest for the remainder of the minute.
-This was only tough on my grip, and only on the sets of 25. I need to do these heavy swings to build up my grip strength for deads and pullups and you name it. Good stuff!

After the heavy snatches on Monday, my knots are back. Grrrrrr! All the snatching I did through the winter to get me to reach 200 - 16 kg (35 lb) snatches in 10 minutes (the Ultimate Snatch Test) took it's toll. I thought I was pain-free. One snatch session and the pain is back. Does this mean I can't snatch for awhile? I'll keep practicing my Z drills and hope I reprogram my CNS to like snatching.

Facing my Nemesis

I've started Block B of my new training focus. I got to revisit some old friends and an old nemesis. The nemesis must be conquered. Usually, I avoid it whenever possible. It hurts my ego because I don't put up big weights. That is exactly why I need to work hard on it. As Marty Gallagher says, we play to our strengths; when we start playing to our weaknesses, big gains result.

My brain is in gear, Marty, and I'm cruising along with you on this one.

Bent Press - 24 kg (53 lb) - 5 x 2 L, R
-Hello old friend. It's nice to see you. It's been a long time. It was surprising to see the 5 x 2 protocol since I haven't done these for awhile. I took a deep breath and jumped in.
-Each set felt progressively stronger. My left has NEVER felt this strong.
-Between sets I did some of my Zscription.
RPE - 7

A) Squats - 20 kg (44 lb) - 4 x 10
B) Open Palm Windmills - 12 kg - 4 x 5 L, R
-Oh, cursed squats. Why do you torment me so? 10 at a time, seriously? Thanks Brad!
-I did em all, and tried to have a positive mindset throughout. I focused on my big toes and on a forceful push. These made my hips get the Z fever. Whew!
-I will work through these as they are my weakness. If I ever have the desire to do a pistol, I must strengthen my squats.
RPE - 8
-The open palm windmills were a new treat. The weight of the kb was not an issue at all. I focused on steadying the bell and holding my shoulder in its socket. Locked and loaded!
RPE - 5

Snatches - 20 kg (44 lb) - 6 L, R on the min. for 8 min.
-Okay, is this Brad's idea of a joke? I haven't snatched in weeks. 20 kg. Really? I lasted 4 min with that dog. Then I used the 16 kg for the remaining 4 min.
-It was a bit disheartening that I couldn't make the entire 8 min. w/ the 20 kg, but I have to remember that I've been Zhabbing and I've made tremendous gains with that. The kb drills are just one part of my entire training regimen.
RPE - 9

This entire training session had me jacked. I was ready to hurl the entire time because I was so shaken up. I think the Z and the kb drills wreak havoc with my CNS and my hormones. Is there anyone out there researching this? Mike Nelson?? I could be a guinea pig cuz Z Health gets me good.

Friday's Training

I have been traveling again, so I didn't get my training recorded for Friday.

Open Palm Press - 12 kg - 5 x 4 L, R
-I didn't have a plate this time, so I did all of these with the kb. They were solid.

1 Arm 1 Leg Deadlift - 24 kg (53 lb) - 5 x 5 L, R
-I am amazed how much stronger these are week by week. Before my new zcription, these sent my back into spasms. Now, they are sufficiently challenging without any side effects.

I was supposed to do pullup negatives as well, but I didn't have access to rings or a bar. I'll do those at home tonight.

I'm still very diligent with my Zscription. I've seen so much improvement in my performance as well as my gait and pain and stress management that it is a no-brainer.

Read This!

If you're wondering why I wear Vibram Five Fingers (the weird toe shoes), read this blogpost by Dr. Mark Cheng.

http://kettlebellslosangeles.blogspot.com/2009/07/self-limiting-exercise-are-you-ready.html

What a Wednesday!

What? Well. Wednesday was wonderful this week. Why would I want to say that?

Okay, I'll stop with the alliteration.

Seriously, my training went well. (Sorry! I couldn't resist.) I just keep drinking the Z Health cool aid, and my strength and balance keeps improving.

I started the day with my Z scription. This afternoon I did the following:

Open Palm TGU - 12 kg - 4 x 3 L, R
-The first two sets were seriously easy. The third and fourth sets were more of a challenge. The last rep got to my wrists. Holding the kb in an open palm puts a lot of force on the wrists. I did not have any shakes like I have in past TGU sessions, so I am pleased.

Double Jerks - 12 kgs - 5 rounds of 3 x 5
-I did 5 double jerks. 15 seconds. 5 jerks. 15 secs. 5 jerks. Z health drills.
-I did that 5 times. My hips were really firing today. Quick hips. Love it!!

I finished my night with bootcamp for 8 victims. They love to push themselves and it shows. I can't wait to see what they'll bring next week. :)

Making Progress

I could tell a big difference in my training today. My new regimen is working for me.

Pullup Negatives - 5 x 2
-Last week I could only get 4 sets. Today I made all five. They are still tough on the last four inches. I just hold, hold, hold as long as I can there.
-These give me Z fever.

Open Palm Presses - 5 x 4 L, R
-I did the first set of 4 with a 12 kg kettlebell. Easy.
-The remaining four sets I did with a 25 lb. plate, holding it like a tray in my open hand.
-Two weeks ago, Brad had me try a press with the 25 lb. plate and I couldn't even hold it because my hand and arm shook so badly and my hot spot in my neck/trap/delt area screamed at me.
-Today, they were challenging, but doable, without the shakes!!

1 Arm 1 Leg Deadlifts - 24 kg (53 lbs.) - 4 x 6 L, R
-These are feeling sooooo much better each time I do them. They give me the Z fever; however, that means I'm getting my big toes to grip in and actually do some work.

I am amazed. I feel giddy. I'm anxious to see what I'm capable of, but I know I need to take it one training session at a time. I need to keep doing my Zscription. The payoff will be worth it.