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: 3-21-2010

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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