Training Log

Training Log: 4.5.2010

Posted on April 5, 2010. Filed under: Training Log | Tags: , , , , , , |

Right 20kg KB Clean & BUP Everted Regular Stance – 10:26pm – 10:30pm (2:08.1) <PR!>

1,1 (1:00.9), 3cleans/1press (n/a)

Volume/Cluster = 60kg (only BUPs), Density (/2) = 30

NDA Lateral Pushups (towards right hand) @ 159lbs – 10:33pm – 10:36pm (2:08.3) <PR!>

8 (51.4), 7 (n/a)

Volume/Cluster = 2385lbs, Density (/2) = 1192.5

Plyo (Right Leg Back) + DARS (Left knee towards Right) + Side Flow (Right to Left) <PR!>

Legs – Power Wheel @ 159lbs – 10:44pm – 10:48pm (2:00.9) <PR!>

3 (1:13.2), 3 (n/a) – Looking more for closed angle

Volume/Cluster = 954lbs, Density = 477

Left 20kg KB Snatches Everted Regular Stance – 10:53pm – 10:57pm (2:08.3) <PR!>

11 (44.6), 8 (46.2), 11

Volume/Cluster = 600kg, Density (/2) = 300

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Training Log: 4.5.2010

Posted on April 5, 2010. Filed under: Training Log | Tags: , , , |

Ecc. Tuck to Straddle @ 159lbs <PR!>  – 12:38am – 12:43am (4:20.3)

1 (37.6), 1 (35.7), 1 (31.2), 1 (31.2), 1 (23.7), 1 (30.3), 1 (n/a)

Volume/Cluster = 1113lbs, Density = 258.837

Narrow Tuck Planche Pushups @ 159lbs – 12:50am – 12:52 am (2:30.4)

1 (39.8), 1 (33.1), 1 (35.1), 1 (n/a)

Volume/Cluster = 636lbs, Density = 254.4 <PR! 3.26.2010>

44kg 2-Handed KB Swings w/ Right Rotation <PR!> – 1:01 am – 1:03am (2:49.5)

9 (59.6), 9 (n/a)

Volume/Cluster = 792kg, Density (/2.875) = 275.478

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Finally the Right Hand too! April 4, 2010

Posted on April 3, 2010. Filed under: Training Log | Tags: , , , |

It’s been about 3-4 weeks since I’ve started Perpetual Progress and noticed a difference in my left arm girth. Not too concerned about increasing mass, but it was quite noticeable putting on a shirt and one side was much tighter than the other – heh. Anyway to my happiness, my body finally decided to let up and let me work both sides of the equation, which is awesome. It’s interesting to see how things feel as I’ve only lost minimal strength in my right side. Still in the Everted B-Stance with my feet even more turned out…hmm. Here’s the breakdown:

16 BUP B-Stance Everted (Out) – <PR! Novel>

11:00pm – 11:15pm (13:56.1) Left: 1 (1:02.6), 1 (1:04.0), 1 (1:09.1), 1 (1:04.3), 1  (1:03.8), 1 (1:02.0), 1 (1:04.1), 1 (1:01.1), 1 (0:58.0), 1 (52.3) Bailed Rep at top, 1 (n/a)

Volume/Cluster = 176lbs, Density (/14) = 12.57

11:16pm – 11:28pm (10:25.8) Right: 2 (1:32.9), 2 (1:05.1), 2 (2:00.6), 2 (1:00.3), 2 (44.9), 1 (Bailed at top) + 2 (1:04.0), 2 (n/a)

Volume/Cluster = 240lbs, Density (/10.5) = 22.86

10lb CB Swipes B-Stance Everted 11:31pm – 11:42pm (11:01.4)

L: 12 (1:27.0), L: 14 (1:12.3), R: 15 (1:02.5), R: 15 (1:06.4), L:  16 (1:06.0), R 15 (n/a)

L: Volume/Set = 120lbs <PR! 3.9.2010>, Volume/Cluster = 420lbs, Density (/6) = 70

R: Volume/Set = 150lbs, Volume/Cluster = 450lbs, Density (/5) = 90 [Entire chain, Novel PR! right sided work]

Volume/Cluster = 870lbs, Density(/11) = 79.09

Wide Pullups @ 158lbs – 11:45pm – 11:47pm <Novel PR!>

5 (1:08.7), 4 (n/a) Elbow Twinge in Left Elbow

Volume/Cluster = 1422lbs, Density = 711lbs

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Training Log: 4.1.2010

Posted on April 1, 2010. Filed under: Training Log | Tags: |

Quotes of the Day:

“When you focus on what’s wrong, you get more of what’s wrong. Conversely, when you focus on what’s right, you get more of what’s right.” – Gina Mollicone-Long, Author of the newly released book Think Or Sink

“Success means having the courage, the determination, and the will to become the person you believe you were meant to be.” – George Sheehan, 1918-1993, Physician and Author

Training Log:

1-Arm Jumping Pull to Chin Up – 8:31pm – 8:36pm (4:49.2)

6 (0:52.5), 6 (1:10.4), 6 (1:19.1), 2 (n/a)

Volume/Cluster = 3160 <PR! 3.30.2010>, Density = 648.21 <PR! 3.30.2010>

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Learning Blocks to the Training Log: March 31, 2010

Posted on March 31, 2010. Filed under: Training Log | Tags: , |

Quotes of the Day:

“More than anything else, I believe it’s our decisions, not the conditions of our lives, that determine our destiny.”

-Anthony Robbins

“It is important to acknowledge a mistake instantly, correct it, and learn from it. That literally turns a failure into a success. Success is on the far side of failure.”

-T.J. Watson,1874-1956, Founder if IBM

The Journey

To constantly refine myself is a journey that only I can undergo. To take away and shed my impurities, is a constant challenge that only I can do if I so will it. To view life as a double-edged sword ready to protect and take away within two brushes of an air stroke is often a hard one to grasp, while still trying to value the finer things in life – seeking the better.

Some may think it easy, yet it is in our nature that many choose to suppress their innovation. To seek balance, rather than extremes. To tolerate, rather than to idealize. And to thrive, rather than to strive. It is within this framework that I must not bound myself to and constantly choose to find the better, turning blocks as I go.

Training Log:

Kneeling Ab Roller (Power Wheel) w/ Left Lateral Flexion – 11:03pm – 11:07pm <PR!>

10 (46.9 rest), 10 (46.2 rest), 10 (n/a)

Intermediate Ghatering – 11:15pm – 11:17pm <PR! Notice also a difference in ab flexion ability with straight legs>

5 (46.2), 5 (n/a)

Finishing Notes:

I must better refine my goals PER day. Although I’m setting PRs, too better understand my goals after testing will hopefully help me clear a better path.

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Training Log: 3.30.2010

Posted on March 30, 2010. Filed under: Training Log | Tags: , , , , |

“More than anything else, I believe it’s our decisions, not the conditions of our lives, that determine our destiny.”

-Anthony Robbins, Author and Speaker

Training Log

1 Arm Jumping Pull to Chip Up – 1:00pm – 1:05pm (5:08.3)

3 (47s rest), 3 (46s rest), 3 (47s rest), 3 (46s rest), 3 (48s rest), 3 (N/A)

Volume/Set = 474 <PR! Compare to 3.26.2010>, Volume/Cluster = 2844 <PR! Compare to 3.26.2010>, Density = 568.8 <PR! Compare to 3.19.2010>

Cliffhanger to Ecc – 1:13pm – 1:15pm (1:39.5)

1 (1:27.5), 1 (N/A)

Adv. Tuck Pullups (Left Leg Slightly Out) – 11:36pm – 11:42pm (5:34.5)

2 (1:31.5), 2 (1:33.7), 2 (1:39.7), 2 (N/A)

<PR! Compare 3.22.2010>

KB 1-Arm Press B-Stance Everted Left Leg – 11:54pm – 12:12pm (18:37.0)

Alt. Between Weight 32kg, 24kg

7×1 32kg Volume/Cluster = 224kg (1:19.5), (1:11.3), (1:16.4), (1:11.2), (1:09.8), (1:03.0), (1:04.9)

7×4 24kg Volume/Cluster = 672kg <PR! Compare 3.26.2010> (1:05.0), (1:06.3), (1:04.0), (1:06.2), (0:55.5), (1:05.2)

Total Volume = 896kg <PR! Compare 3.26.2010>, Density/min (18.5) = 48

1-Arm Swings B-Stance Everted – 12:16pm – 12:22pm

Alt. Between two Weights

32kg 2×10 (1:44.3), (1:07.4) Volume/Cluster=640kg,

24kg 2×14 (1:18.9), 14 (N/A) Volume/Cluster=672kg

Total Volume=1312kg <PR! Compare 3.21.2010>, Density/min (6)=218.6 <PR! Compare 3.21.2010>

Pistols MAX – 20kg, 32kg, 44kg, 44kg <PR!>

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Training Log: 3.26.2010

Posted on March 26, 2010. Filed under: Training Log | Tags: , , , , , |

Training Log

Tuck Planche Pushup on Paralletes Everted B-Stance Half Fist Away @ 158lbs – 8:20pm – 8:25pm (5:09.0)

1 (53s rest), 1 (47s rest), 1 (49s rest), 1 (50s rest), 1 (51s rest) <PR! Compare to 3.22.10>

Volume/Cluster = 790bs <PR! Compare to 3.22.10>, Density = approx: 158lbs <PR! Compare to 3.22.10>

Left-Arm KB Press B-Stance Everted (One Big Toe Length Distance, Slightly Shoulder Width Apart) – 8:32pm – 8:46pm (12:43.2)

4 (1:14.7), 4 (1:19.3) <Noticed extra effort on 4th rep>, 3 (1:11.4), 3 (1:14.3), 3 (1:13.9), 3 (1:14.0), 3 (1:16.9), 3 (1:15.1)

Volume/Cluster = 624kg <PR! Compare to 3.21.10>, Density = 48.94kg (divided by 12.75mins)

Jumping Left-Arm 1 Arm (Neutral) Pull to Chin-Up – Eccentric Focus @ 158lbs – 8:50pm – 8:58pm

2 (1:23.0), 2 (1:25.5), 2 (1:17.0), 2 (1:16.1), 2 (1:18.7) <Last rep on last set not as good – Jump Less, much better eccentric control. Used one leg to jump 3rd set and beyond>

Volume/Set = 316lbs <PR! Compare to 3.19.2010>, Volume/Cluster = 1580lbs, Density = 197.5

16kg KB Halos CW Only – 9:02pm – 9:05pm <2:50.1>

9 (1:35.7), 8 (N/A) <Movement Quality thing, not poundage>

Right Leg Pistols holding onto Bed Post @ 158lbs – 9:11pm – 9:17pm

10 (1:30), 10 (1:33), 10 (n/a)

Volume/Set = 1580lbs <PR!>, Volume/Cluster = 4740lbs <PR!>, Density =790lbs <PR!>

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Training Log: 3-22-10

Posted on March 23, 2010. Filed under: Training Log | Tags: |

“Your real purpose in life is to develop yourself. To successfully do this you must always be working toward a goal.” – Bob Proctor

Wish I can do more, guess my body wants to relax, even though I had a full 9 hours of sleep. Much more than I normally am used to.

Adv. Tuck Pullups (Hands turned in, Left leg slightly out) – 1108pm – 1109pm

1×3 <PR! on “Novel” Movement>

Tuck Planche Everted B-Stance – 1116pm – 1121pm – 1min 15s Rest

4×1 <PR! on “Novel” Movement>

Nothing seems to be testing well macromovement/micromovement wise. Calling it a night.

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Training Log: 3-21-2010

Posted on March 21, 2010. Filed under: Training Log | Tags: , , , , |

Improving Biofeedback – Paying ATTENTION to small discrepancies.

1-Arm 32kg KB Presses in Everted B-Stance (Left Leg Forward) – 7:34pm – 7:52pm – 1min 30s rest

12×1. 1st set tried for 2, but messed up groove and lost bell. 12th set noticed a relatively minor change in tension. Effort in Kettlebell Press changed significantly. Whoever said, “Don’t Sweat the Small Stuff” was wrong…

Volume/Cluster = 384kg (PR!), Density = 24

1-Arm “Neutral” Grip Pullup to Chinup @ 158lbs w/ slight kick off bringing me to about less than 90 degrees- 8:11pm – 8:15pm – 1 min 30s

1,1,1 (needed a bit more kick off)

Volume/Cluster = 474 (One-Arm w/o Assist PR!), Density = 118.5

Upper/Lower Body Differentiation (Upper following Lower) Peg Board Drill w/ Orange Band Straight from Left to Right – 8:25pm – 8:28pm – 1min 15s Rest

4,4,4

32kg KB Pistols (Left Leg) – 8:33pm – 8:38pm – 1 min 20s rest

2 (too much “effort” on 2nd set, so sticking with 1’s), 1,1,1 (Noticed tiny discrepancies in toe touch that I’ve noticed before, but didn’t think anything about til it was much bigger).

Volume/Cluster = 160kg, Density = 32

There were no cramps. Noticing these smaller discrepancies is changing the degree of movement quality I am experiencing. I notice that even tiny discrepancies lead to changes in movement afterwards. One such is that on Training Log 3.15.2010, there was tiny changes in effort during the set and even in toe touch tension, yet chose to forego it due to only such a minor change in ROM.

1 Arm 44kg KB Swings (Similar to GS Style) approx waist height in Everted B-Stance – 8:53pm – 9:00pm – 1min 30s rest

5×5

Volume/Set = 220kg, Volume/Cluster = 1100kg <PR! Compare to 3.19.2010>, Density = 157.14 <PR! Compare to 3.19.2010>

-Increasing Torso Rotation ROM helps facilitate more power generation.

Lesson Learned: Pay Attention and Sweat the Small Stuff.

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Training Log: 3.19.2010

Posted on March 18, 2010. Filed under: Training Log | Tags: , , , , |

I was lazy; basically coming from a food coma, and even had a headache, but I felt the need to train. It’s been about 3 days, so I wanted to check out how I’m doing.

Training:

(Left) Asst. (Shoulder) 1-ArmPullups (Neutral) @ 159lbs – 11:29pm – 11:35pm – 30s rest <PR!>

10×1

Volume/Set = 159lbs <PR! Compare to 3.14.10>, Volume/Cluster = 1590lbs <PR! Compare to 3.14.10>, Density = 265lbs/min  <PR! Compare to 3.14.10>

(Left) 32kg 1-Arm KB Presses in Everted (Left) B-Stance – 11:39pm – 11:42pm – 1 min rest

3×2 <PR! Compare to 3.15.10>

Volume/Set = 64kg <PR! Compare to 3.14.10>, Volume/Cluster = 192kg, Density = 64 <PR! Compare to 3.14.10>

(Left) 44kg 1-Arm KB Low Swings in Everted (Left) B-Stance – 11:50pm – 11:54pm – 1 min rest

2×6

Volume/Set = 264kg, Volume/Cluster = 528kg <PR! Compare to 3.7.2010>, Density = 132kg

Summary:

Even with all that was going against me I PR’d in Intensity, Volume, and Density all over the board and my headache went away as well and even felt more alive after training. Although my results so far are awesome, I will have to say that I’m more proud of my client who also PR’d today as well!

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