sinisternix Posted March 2, 2008 Share Posted March 2, 2008 2008 Goals Tame the Beast (press, pistol, pull up w/48 Kg kettlebell) CCS COC#3 unassisted hand balance (no wall!) Lose 10% body fat Today's (3/1) routine Warm up COC#1 3x5, various Indian club movements, Z Health drills (R phase full body),5 ea 3/16"x5" DO/DU/Reverse COC#2 3x5 L/R Homemade pinch block (6" 2x4 w/weight attached) w/28 lbs, 3x3 L/R DL/hold for time 3x1 L/R COC#3 negatives 3x3 L/R Holle DB DL/hold for time w/65 lbs (bar weight not included) 3x5 Dennis Rogers wrist curl w/unloaded oly bar (holding slightly off center, just enough to make me have to fight to stabilize) 3x5 f/r levers w/ 8 lb sledge, held 7" from head for front, 10" for rear 3x1 handstand against wall for time (trying AMAP to stay away from wall and flex extensors HARD!) Finish off with 3-1/4"x7" HRS D/O and b/u clean/hold for time w/32 Kg KB, 5 min L/R sand bucket (extensors) contrast bathe forearms....If I'm off tomorrow I'm going to build a leverage wrist curl device..... I'm planning on starting KTA in April.... Quote Link to comment Share on other sites More sharing options...
egg_uk Posted March 2, 2008 Share Posted March 2, 2008 welcome to the board, looks like you have some great goals for the year, good luck Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 2, 2008 Author Share Posted March 2, 2008 (edited) welcome to the board, looks like you have some great goals for the year, good luck Thank you! Same to you! Edited March 2, 2008 by Jesse_S Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 3, 2008 Author Share Posted March 3, 2008 Last week of Fast Tens! C+P 5x(5,10) 2/24Kg SN+FSQ 5x10 2/24 Kg took 1.5/2 min rest between sets, felt very strong today despite being stupid(I did the beginner Crossfit workout "Cindy" for 13 rounds in 20 minutes. Knew better after doing heavy KB work all week, but did it anyway. Won't happen again) on Saturday. The presses and snatches felt effortless,the squats were easy too, I just hate squats. Except the 1 legged variety. Chafing thighs suck,especially in the summer. I wish there was a way to shrink my legs a little without having to become a distance runner. A note on yesterday's grip practice, the Dennis Rogers WC was 2 handed (defeating the purpose) but since all I have right now is an oly bar, it'll have to do until garage sale season, or until I get a job in a gym. I need to strengthen my wrists in all possible ranges of motion,and from all angles. Going to do some Z drills and qi gong later..... Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 5, 2008 Author Share Posted March 5, 2008 (edited) Z R-Phase full body, done at standard (1-5 sec/rep) and super slow (30 sec-2 min) speed, took 1 hour 5 min. Felt incredible afterwards. Indian clubs for 25 minutes. Love these things, make my wrists, elbows, and shoulders feel like a million bucks. 5 basic movements 3-5 minutes each,3-4x/week, adding 1 movement every 2-3 weeks. Ordered KTA last night, got the unlock code tonight, I'm amped! Now I just have to use my brain for a change and not dive right in to it. I've been able to close the COC#2 for over 2 years now, but laid off grip training for a while. At one point when OTR trucking I could shut that sucker (unbraced,full ROM) for 22-25 reps R/19-21 L. Now those numbers are down to 2-3 unbraced per hand, 7-8 braced. I can only imagine what those #'s would be like if I had known how to set the gripper properly. My wrists are feeling much stronger from what I have been doing for the past 5 weeks. My gut tells me I should stick to the T and work on the set for at least 3-4 weeks, and getting my forearms used to some volume, then work the #2 back in to the mix for a week or 3, then take a week off before starting KTA. Thinking mid April-May will be good. Obviously going to lay off the bending, the Red Nail is next year's goal. Just wanted some extra wrist stability for now, and I think that it has worked. I'm happy with the Yellow nail for the time being.... My problem in the past has been overtraining and ignoring the obvious signs, and having the strained hand muscles to show for it. That and not training the extensors. Not this time! My#3 has been chuckling at me for some time now. Unacceptable! Edited March 5, 2008 by Jesse_S Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 5, 2008 Author Share Posted March 5, 2008 Woke up feeling energized this morning, and had a great workout. Everything felt very fluid and easy. Did a few Z drills first: lumbo-pelvic hourglass, medial/lateral ankle tilts, toe pulls, hip pendulums, hip circles, front lumbar circles, full lumbar circles, top-bottom shoulder figure 8's SN+P 5X5 2/24 Kg C+J 5X10 2/24 Kg Getting back to ETK ROP next week now that my shoulders are 100%. Plan to press 48Kg before June, and hit 200 snatches in 10 min w/24 Kg before May. Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 5, 2008 Author Share Posted March 5, 2008 Out of the blue, killed a Blue nail!! Not too shabby for 5-6 (?) weeks of bending.... Makes me happy! Kinked it DO, finished it off DU..... Quote Link to comment Share on other sites More sharing options...
matthcarl Posted March 5, 2008 Share Posted March 5, 2008 Nice job with the blue! Bending rules! Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 5, 2008 Author Share Posted March 5, 2008 Thanks man! It is a wicked fun addiction. I just need to find a place that sells stock cheaper than Menard's.....Though it is fun when the cashier asks you what you do with all that steel and you just say, "I cut it and bend it!" The look of "This guy should be wearing a football helmet, where's his keeper?" always gives me a chuckle.... My girlfriend is going to start bending this very weekend! Quote Link to comment Share on other sites More sharing options...
matthcarl Posted March 5, 2008 Share Posted March 5, 2008 Thanks man! It is a wicked fun addiction. I just need to find a place that sells stock cheaper than Menard's.....Though it is fun when the cashier asks you what you do with all that steel and you just say, "I cut it and bend it!" The look of "This guy should be wearing a football helmet, where's his keeper?" always gives me a chuckle.... My girlfriend is going to start bending this very weekend! Awesome. I'm not really sure everyone I tell about bending believes it. But that's what Youtube is for. I personally think saving up for a bender's bag from FBBC would be well worth it. My first one kept me occupied for months. I hope your girlfriend likes bending. I really want to see a girl bend a bastard one of these days. Unfortuantely I have not met any women who share this interest For that matter, I do not know of anyone period within a hundred miles of me that bends. Oh, well. It's good to be different. Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 5, 2008 Author Share Posted March 5, 2008 Yep, she's a rare one for sure. I gave her the gripper bug a while back and now she can close the COC#1 for a solid single most days, even with inconsistent training. She wants to do KTA with me, she wants the #2 real bad..... Probably have to get her set on some consistent training volume before that happens though. I've been trying to get a few friends to take up bending with me (besides kettlebells and sledgehammers and kegs and such) for quite some time now. Like you said, it's good to be different! Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 8, 2008 Author Share Posted March 8, 2008 3:55 A.M. 5x10 SN 2/24 Kg 5x5 FSQ+PP 2/24 Kg Felt fluid and easy, not like 48 Kg is a tremendous weight, but I really emphasized the acceleration, hip snap, and didn't just drop the bells but very forcefully accelerated them down, changing directions as quickly and powerfully as possible. The snatches took slightly less than 8 minutes (1-1.25 minutes of rest between sets), and the front squat/push press combo took about 6:30. Nice way to start the day! Surprised that I didn't wake my girlfriend or the downstairs neighbors, the windows and walls rattled with every rep on the snatches..... I need to quit being a wuss in the winter and get my lazy butt out of bed 15 minutes earlier so I can do this in the brisk morning air.... 18:30-19:30 Z Health R Phase full body series, feels incredible as usual. Had a long day of driving the dump truck today (385 miles beats up on ya!) but it is that much more motivation to become a full time personal trainer! Gonna sleep like a rock tonight! Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 11, 2008 Author Share Posted March 11, 2008 Z SFS foot, ankle,knee x4 Indian clubs 25 min frogstand x3 @30 sec handstand against wall x 3 @45sec, 2nd stayed away from wall for @ 5 seconds, very cool "floaty" feeling. I look forward to being able to kick and press into a picture perfect gymnastic handstand and hold it for as long as I feel like! Taking the week off of kettlebells, and maybe next week too, will depend on how quickly I recover after getting all 4 wisdom teeth yanked.... I'm just going to keep telling myself not to be a total pussy and get my ass back to work come Monday!!! Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 12, 2008 Author Share Posted March 12, 2008 Z full body, 1.25 hr.... When work is slow I get to take my time! Felt great as always. 20:30 frogstand x 3 @ 30 sec handstand against wall x 3 @ 45 sec maybe a headstand or 2.... Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 13, 2008 Author Share Posted March 13, 2008 Z SFS foot,ankle,knee x 4 Couldn't stay away from my beloved kettlebells, SN 10R/L 24Kg for warm up, then SN 32 Kg 28 consecutive right/27 L, rest 30 seconds then 7R/8L for 70 total in 6:15....Nothing to write home about, but considering I haven't used the 32 Kg for any overhead work in over a year I'll take it! 25 min Indian Clubs 1 frogstand 30sec 1 handstand against wall 30 sec qi gong sleep! Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 14, 2008 Author Share Posted March 14, 2008 (edited) Z SFS foot, ankle, knee x 6 frogstand x1 30 sec handstand against wall x1 @25-30 sec, balanced in midair for a good 3-4 seconds, got that cool "floaty" sensation again. Also felt the control with shoulder muscles engaged properly, still having difficulty keeping the abs consistently tight. Practice, practice, practice, practice. qi gong x 30 min Looking forward to a weekend on the couch and lots of smoothies...Wisdom teeth suck! Edited March 14, 2008 by Jesse_S Quote Link to comment Share on other sites More sharing options...
hab34buy Posted March 14, 2008 Share Posted March 14, 2008 I've been trying to get a few friends to take up bending with me (besides kettlebells and sledgehammers and kegs and such) for quite some time now. Like you said, it's good to be different! Keep pushing those friends! I'm trying to get a few of mine to start... I'd be lucky if that ever happens. Like your goals... hope they come to you quickly. What Qigong exercises do you do? Iron body? "breathing"? Soft or hard? Do you follow a certain set? Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 15, 2008 Author Share Posted March 15, 2008 Hello Jared, Thanks for the good energy towards the goals! All of the qi gong I practice comes from John Du Cane's Five Animal Frolics series, in particular the Bear frolic, and the Bliss qi gong DVD, that one includes a 21 movement Yang style set at the end that I really enjoy. I would like to find a teacher, but the only one I have found nearby bites his nails down to the quick and talks 10 miles a minute. Far be it from me to judge, but I was under the impression that qi gong gives one serenity. I need a good teacher to truly progress. I sometimes employ overtone singing (ala the Gyotu monks of Tibet, deeper fundamentals and less overtones than Tuvan, Mongolian styles) with various mantras while practicing qi gong. I also practice sitting meditation. The calmness and ability to focus and relax I have achieved from doing this has most certainly improved my strength practices. Z full body at standard speed, 50 minutes My mouth doesn't hurt nearly as bad as many had lead me to believe, I'm glad I didn't listen to them anyway. Power of intent! Quote Link to comment Share on other sites More sharing options...
hab34buy Posted March 15, 2008 Share Posted March 15, 2008 I would like to find a teacher, but the only one I have found nearby bites his nails down to the quick and talks 10 miles a minute. Far be it from me to judge, but I was under the impression that qi gong gives one serenity. I need a good teacher to truly progress. That made me laugh. Also, I would agree that nervousness doesn't mix for something that is supposed to relax. Till finding the teacher practice is better then nothing Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 18, 2008 Author Share Posted March 18, 2008 ETK ROP started. 3x(1,2,3) C+P/32 Kg (l,r) 1x(1,2,3) pull up/16 Kg-got chin level w/ bar on all except very last rep-mouth to bar 1x(1,2,3) pull up/12 Kg-chin over on all except 1, chin level to bar 1x(1,2,3) bw pull up-neck to bar 4x1 pistol w/24 Kg (l,r), 3x(2,3) pistol w/12 lb sledge for counterweight Probably stick with 12 Kg on the pull ups, once I get to 5x(1,2,3,4,5) move up in weight....Long way to 48 Kg, but I've never done pull ups consistently. It will be worth it in the long run. Still feeling kinda woozy from having the teeth out, surgeon said lower left tooth was still infected. Not feeling my strongest, but I'll take it! Should be good to go by Wednesday. Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 19, 2008 Author Share Posted March 19, 2008 (edited) Bent 1 1/4x7 HRS DO, super easy 2 yellow nails DO, easy 2 blue nails, only kinked the 1st one DO, folded up easy DU, 2nd one easy DU Pressurized breathing didn't make the recently emptied tooth sockets feel too hot, so I didn't push the DO. Definitely much stronger DU, will have to work the wrists more... 2x10 #1 5x5 #2 5x1 #3 severe negative 5x1 Holle DB DL/hold 65 lbs 2x1 b/u clean/hold 32 Kg Indian clubs 5 min 5 min sand bucket Z full body, coordinated speed 40 min qi gong 35 min meditate 15 min read the Bible sleep Edited March 19, 2008 by Jesse_S Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 19, 2008 Author Share Posted March 19, 2008 (edited) dang double posts..... Edited March 19, 2008 by Jesse_S Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 20, 2008 Author Share Posted March 20, 2008 Z SFS hip and pelvis x 4 3x(1,2,3) C+P 32Kg quickly alternated w/ 3x(1,2,3) pull up x 12 Kg, only rested long enough between reps to put on the belt and do pull ups... All pull ups were chin over bar except very last one, did a couple negatives to make up for it... 1x(1,2,3) pistols x 24Kg, 2x(1,2,3) bw pistols Impromptu PR: pistol 1x1L/R 40Kg, bent 3 blue nails DU back to back. Tried power breathing again today, felt like somebody was electrocuting my jaw and made me dizzy and pukey for a moment, so I'm really happy with the PRs. Still have an infection too, yet another reason to be happy with the PRs. I've decided that the goals are going to happen quickly this year! qi gong meditate tea+bible reading sleep Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 21, 2008 Author Share Posted March 21, 2008 Z SFS hip+pelvis x 6 5x5 loaded clean 40Kg alternated w/ 5x1 TGU 40Kg 3x1 SN 40Kg qi gong meditate read Bible sleep Quote Link to comment Share on other sites More sharing options...
sinisternix Posted March 22, 2008 Author Share Posted March 22, 2008 A.M. Indian clubs 25 min Random #1,#2 closes, mostly when stressed from how snow brings out the Clevon in 4 wheelers... Never get used to nimrods in cars.... Need to quit driving big trucks! P.M. Z R phase full body 50 min qi gong 35 min meditate read Bible tea sleep Quote Link to comment Share on other sites More sharing options...
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