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

Read Full Post | Make a Comment ( None so far )

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

Read Full Post | Make a Comment ( None so far )

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>

Read Full Post | Make a Comment ( None so far )

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.

Read Full Post | Make a Comment ( None so far )

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.

Read Full Post | Make a Comment ( None so far )

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.

Read Full Post | Make a Comment ( None so far )

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!

Read Full Post | Make a Comment ( None so far )

Training Log: 3.14.2010

Posted on March 14, 2010. Filed under: Training Log | Tags: , , , , , , , |

Z-Health SFS (GTG Style): Head/Neck

Standing 3:08pm, Standing 6:44pm, 4 Point Stance 7:51pm

Lateral Jaw Glides (left) w/ Head Rotated to the Right in Neural Stance

1×21, 1×21, 1×13

Cranial Drill – Sphenoidal – to the Jaw Left, Head Right in Neural Stance

1×20, 1×20, 1×14

Head Extension then Rotated to the Right

1×12, 1×12, 1×4

Training:

– (Left) 1-Arm Presses in B-Stance (Left Leg) w/ Head and Eyes Tracking Kettlebell – 2:45pm – 3:00pm

16kg, 20kg, 24kg, 32kg x1 <Effort PR!>, 32kg x 1(too much effort)

Volume/Set = 124kg

Working Sets: 24kg (Notice even small discrepancies (effort, speed, etc) in Toe Touch ROM), 2:50 – 3:00pm – 1-min Rest

2, 2, 2, 2, 2, 2, 2, 2, 2

Volume/Set = 48kg, Volume/Cluster = 432kg, Density/Cluster = 43.2kg

Total Volume = 556kg

– (Left) 1-Arm Assisted (Anterior Deltoid/Shoulder) Neutral Pullup w/ Slight Leg Assist @ bodyweight of 157lbs – 6:35pm – 6:40pm – rest 1minute < Intensity PR!> – Compare to 3.8.10

1, 1, 1, 1, 1

Volume/Set = 157lbs, Volume/Cluster = 785lbs, Density = 157lbs PR!

Adv. Tuck Planche w/ Hands in B-Stance (Left hand forward) – 6:51pm- 7:05pm – Rest 50s PR!- Compare to 3.9.10

4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4 <Improve body positioning>

Volume/Set = 628lbs, Volume/Cluster = 8164lbs PR!, Density = 583. 14 PR!

1 (Left)-Arm KB Front Squat in B-Stance (Left Foot forward and both Feet everted) – 8:12pm – 8:21pm – 1 min rest

Working Sets 32kg PR!:

1, 2, 2, 2, 2, 2, 2

Lateral Jaw Glides @ 8:15pm (after 3rd set) 1×20

Cranial Drill 1×20  @ 8:19pm (after 5th set) 1×20

Volume/Set = 64kg, Volume/Cluster = 416kg, Density = 46.2

Summary:

Talking to Frankie, I will focus on more SFS mobility rather than FFS mobility. The difference lies in that even micromovements can and should be tested, as even they can cause delays in progress. One of the main points is that micromovement practice efficiency should use opposite or unused movements of those found in macromovement practice (that test well) for optimal results in performance and/or pain relief. To determine optimal rep changes again I will use the 5 elements of efficiency even in micromovement practice.

Bodyweight timed movements I will have to determine time based on #4, rather than #5. As the log is updated I will further examine how to better conduct the biofeedback approach and try to be even more objective as possible commencing in to facilitate better progress. Understanding that better is better and better is in fact more, than I must try to even work on the smallest nuances of the biofeedback testing to determine what’s best.

Still more questions, but hey nothing wrong with that.

Read Full Post | Make a Comment ( 1 so far )

Training Log: 3.10.2010

Posted on March 10, 2010. Filed under: Capoeira Floreio, Training Log | Tags: , , , , |

CW Role @ 157lbs: 8:33pm – 8:35pm- 30s Rest (basis of development on movement quality and eventually leading to flow)

4, 5 (4 feels better)

CW Rotations into Arch (using the wall) @ 157lbs: 8:38pm – 8:39pm (basis of development on movement quality and eventually leading to flow)

4 (3 may be better – tension on right side of neck),

Frog Stands @ 157lbs: 8:43pm – 8:48pm – 1min rests

5 (differently feeling in low back compared to tuck planches), 5, 5,5

Volume/Cluster = 3140, Volume/Set = 785, Density = 628

Half Au Cortado @ 157lbs:  8:52pm – 9:02pm – 1min rests (basis of development on movement quality and eventually leading to flow) –

L: 4, 4, 4 (much less skilled on my left side, but body said one more set) Volume/Set = 1884

R: 4, 4 Volume/Set = 1256

Volume/Cluster = 3140, Density = 314

Handstand Walks @ 157lbs: 9:03pm – 9:08pm – 1min rest (much more subjective based on poor, fair, good, great, excellent)

Straddled (not far, poor control)

Legs together (not far, poor control)

Undeveloped Forward Split Handstand Positions, No walking whatsoever. (Next session focus on this)

Low Bridge Slide @ 157lbs: 9:09pm – 9:10pm

5

QDR Rotational Pushups Variation 2 both directions @ 157lbs: 9:15pm – 9:18pm – 1min 10s rest

8, 8, Volume/Cluster = 2512, Volume/Set = 1256, Density = 837.33

Shrimp (Left Leg) – Beginner @ 157lbs: 9:28pm – 9: 31pm – 1min rest

3, 3, 3, Volume/Cluster = 1413, Volume/Set = 471, Density = 471

Read Full Post | Make a Comment ( None so far )

Training Log 3.7.10/3.8.10/3.9.10

Posted on March 9, 2010. Filed under: Training Log | Tags: |

“Begin challenging your own assumptions. Your assumptions are your windows on the world. Scrub them off every once and a while, or the light won’t come in.”

Alan Alda, Actor, Writer and Director

Never assume anything you currently know is right. Use what you know, but feel free to experiment, branch out, and constantly strive to improve. I never try to settle on my laurels or think that I have ever found the best way to do anything. It’s true that what may work for me and what may work for you may be quite different or even quite the same; but until you’ve tried the impossible, everything to you might seem improbable.

That leads me to ask is it improbable because you tried and failed or tried poorly and failed or because you failed to try all together?

– Darryl Lardizabal

3.9.10

*Bodyweight exercises for time are interesting. Thinking of 1Rep Max more like 1Rep Longest time is much more helpful and makes me test different intensities based on time, rather than external loading. My body was willing to take more intense versions of the bodyweight exercises, which included a PR in the Adv. Tuck Planche and One Legged Tuck Lever (reverted back after sickness to more lesser versions), and noticing better holds all together. Overall I’m happy with the results, just interesting how something may test well, but the time may go down (bodyweight wise).

– Just because the body may like the movement, doesn’t mean it may be always wise to continue. Depends on how easy or how intense – something for me to take into consideration when planning/interpreting the Biofeedback results.

– Clubbell Mills fatigued early because of middle/ring finger soreness. Minor alterations, arm to front vs. arm to side produces different results. “Same, but different!” Wonder how minuscule a variation you can make and create a totally different result (I-Phase template – may use Fukuda step test results to determine “better” variations)

– Snatches tested well, but because of some forearm body conditioning, the Kettlebell just didn’t feel right.

10lb L-Arm Clubbell Mills B-Stance w/ Feet Everted – 11:13pm-11:17pm – Rest 1 min 10s

3×10, Volume/Cluster=300, Volume/Set = 100, Density = 75

Adv. Tuck Planche B-Stance w/ Hands Everted (One Hand Length more forward) @ 157lbs – 11:18pm-11:30pm – Rest Varied

3x5s (1st 45s rest, 2nd/3rd @ 2min 15s), 3x3s (30s rest/hands one hand width narrower – last set seemed too much)

Volume/Cluster=2355, Volume/set of 5s=785, Volume/set of 3s=471, Density = 196.25

1-Legged Tuck Lever  @ 157lbs – 11:31pm – 11:34pm – 2 min rest

2×5, Volume/Cluster=1570, Volume/set of 5=785, Density = 523.33

3.8.10 (sets x reps)

15lb Clubbell Swipes (L-Arm only in B-Stance Left Leg Forward w/ Feet Everted) – 11:08pm – 11:43pm – 1min 10sec rest

23×5, Volume/cluster = 1725, Volume/set = 75, Density = 49.28

L-Arm Asst. One Arm Pullup at about Mid Forearm @ 157lbs – 11:51pm – 12:03am – 1 min rest

10×1, Volume/cluster = 1570, Density = 130.83

L/R Side Single Leg DL – 12:06am to 12:15am – minimal rest not recorded

1 x 16kg, 1x20kg, 1x24kg, 1x32kg, 1x40kg, 1x44kg, 1x48kg (right side only), 1x40kg, Volume = (Left) 216/ (Right) 264, Density = (Left) 24kg/ (Right) 29kg [Density included both exercises for a total of 9mins, not taking into account only one leg at a time.]

3.7.2010

32kg 1-Arm (Left) Cleans in B-stance (Left) w/ Feet Everted – 9:24pm – 9:30pm – 40s Rest

3, 4, 3, 3, 3, Volume/cluster= 512kg, Volume/set = 96kg, Density = 85.3

16kg Goblet Squat Hip Width Apart in B-Stance w/ Everted Feet done w/ 1 sec Pause – 9:32pm – 9:42pm – 1min 50sec Rest

4×11, Volume/cluster = 704kg, Volume/set = 176kg, Density = 70.4

Tuck Planche in B-Stance (Left) Hands Everted @ 157lbs – 9:54pm – 10:04pm – Rest 1min 10s

Time under tension (seconds): 5x6seconds, Volume/cluster = 2512, Volume/set = 471, Density = 251.2

20kg 1-Arm (Left) Swings – Started at 10:14 and ended 30s later.

1×20, Volume = 400kg, Density = 200

Read Full Post | Make a Comment ( None so far )

« Previous Entries

Liked it here?
Why not try sites on the blogroll...