tag:blogger.com,1999:blog-241020822024-03-07T00:29:45.527-05:00Chasing StrengthGeoff Neupert's Blog: Dedicated to exploring new movements, regaining old movements through the application of Z-Health, and re-building a broken athlete--chasing and exceeding the strength I once had.Unknownnoreply@blogger.comBlogger215125tag:blogger.com,1999:blog-24102082.post-10798072246130939402013-03-26T04:31:00.001-05:002013-03-26T04:31:12.736-05:00Simple 3 Step Formula For Rapid Fat Loss Using Kettlebells
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<p>If you're trying to burn large amounts of fat in a short amount of time using kettlebell workouts, make sure you follow this simple 3 step formula.</p>
<a href='http://www.kettlebellsecrets.com/kettlebell-workouts-simple-3-step-formula-for-rapid-fat-loss/'>http://www.kettlebellsecrets.com/kettlebell-workouts-simple-3-step-formula-for-rapid-fat-loss/</a>
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Unknownnoreply@blogger.com11tag:blogger.com,1999:blog-24102082.post-40784946921313544452013-03-12T23:34:00.001-05:002013-03-12T23:34:25.614-05:00If You Had To Do ONLY ONE Kettlebell Workout - This Would Be It
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<p>Is there just ONE kettlebell workout that gives maximum bang for the buck? If there was, this workout would be the closest thing to it.</p>
<a href='http://www.kettlebellsecrets.com/if-you-had-to-do-only-one-kettlebell-workout-this-would-be-it/'>http://www.kettlebellsecrets.com/if-you-had-to-do-only-one-kettlebell-workout-this-would-be-it/</a>
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Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-24102082.post-83361660678473319002013-03-12T03:54:00.001-05:002013-03-12T03:54:44.501-05:00Psychic Stress" Killing Your Kettlebell Workouts?
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<p>One of the reasons you're not seeing the results you want from your kettlebell workouts is too much psychic stress. Here's how you overcome it.</p>
<a href='http://www.kettlebellsecrets.com/is-psychic-stress-killing-your-kettlebell-workouts/'>http://www.kettlebellsecrets.com/is-psychic-stress-killing-your-kettlebell-workouts/</a>
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-24102082.post-40868558514379762492013-03-08T02:32:00.001-05:002013-03-08T02:32:12.171-05:00How To Lose 10 Pounds In 12 Days With Bodyweight Exercises
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<p>It's very possible to lose 10 pounds in less than two weeks by combining this "diet hack" and the appropriate bodyweight exercises. Check these out for more...</p>
<a href='http://www.kettlebellsecrets.com/how-to-lose-10-pounds-in-12-days-with-diet-bodyweight-exercises/'>http://www.kettlebellsecrets.com/how-to-lose-10-pounds-in-12-days-with-diet-bodyweight-exercises/</a>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-70305963564672429172013-03-08T02:31:00.001-05:002013-03-08T02:31:20.606-05:0020 Minute Bodyweight Workouts That Burn Off MUCHO Fatto
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<p>Here are some of the best bodyweight workouts that you can use to burn off a ton of fat in around 20 minutes per workout.</p>
<a href='http://www.kettlebellsecrets.com/20-minute-bodyweight-workouts-that-burn-off-mucho-fatto/'>http://www.kettlebellsecrets.com/20-minute-bodyweight-workouts-that-burn-off-mucho-fatto/</a>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-21309784435237418382013-03-06T03:44:00.001-05:002013-03-06T03:44:46.484-05:00Sample Bodyweight Fat Burning Workout
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<p>Bodyweight workouts are great for fat burning and fat loss if you know how to structure them. Here's a sample bodyweight fat loss program.</p>
<a href='http://www.kettlebellsecrets.com/sample-bodyweight-fat-burning-workout/'>http://www.kettlebellsecrets.com/sample-bodyweight-fat-burning-workout/</a>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-77169515761018958712013-02-28T04:19:00.001-05:002013-02-28T04:19:14.237-05:00What's the Best Ab Exercise To Combine With Your Kettlebell Workouts?
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<p>Choosing the right abdominal / core strength exercise will drastically improve your kettlebell workouts and the results you see from them. This short video explains the best one for 99% of the population.</p>
<a href='http://www.kettlebellsecrets.com/whats-the-best-ab-exercise-to-combine-with-your-kettlebell-workouts/'>http://www.kettlebellsecrets.com/whats-the-best-ab-exercise-to-combine-with-your-kettlebell-workouts/</a>
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-24102082.post-47130190523067267512013-02-22T04:15:00.001-05:002013-02-22T04:15:18.195-05:004 Steps For A More Explosive Kettlebell Swing (Burns more calories too!
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<p>Use these 4 steps to build a more explosive kettlebell swing and surprisingly you'll burn more fat too.</p>
<a href='http://www.kettlebellsecrets.com/4-steps-for-a-more-explosive-kettlebell-swing-burns-more-calories-too/'>http://www.kettlebellsecrets.com/4-steps-for-a-more-explosive-kettlebell-swing-burns-more-calories-too/</a>
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Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-24102082.post-17680977229872110202013-02-20T05:31:00.001-05:002013-02-20T05:31:07.646-05:00130 Pound Man Squats 603 - Shares Secrets of Success
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<p>The key to achieving success starts in your mind. Here are 2 secrets shared by Dr Judd Biasiatto, the first man to squat over 600 pounds at a bodyweight of 130 that will help you out.</p>
<a href='http://www.kettlebellsecrets.com/130-pound-man-squats-603-shares-secrets-of-success-2/'>http://www.kettlebellsecrets.com/130-pound-man-squats-603-shares-secrets-of-success-2/</a>
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Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-24102082.post-13125352154327516962013-02-18T15:20:00.001-05:002013-02-18T15:20:44.052-05:00Quick technique modification that makes Kettlebell Snatches easier, faster
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<p>Try this quick technique modification to make your kettlebell snatches feel lighter.</p>
<a href='http://www.kettlebellsecrets.com/quick-technique-modification-that-makes-kettlebell-snatches-easier-faster/'>http://www.kettlebellsecrets.com/quick-technique-modification-that-makes-kettlebell-snatches-easier-faster/</a>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-65260375177413621622013-02-13T23:01:00.001-05:002013-02-13T23:01:22.897-05:00An "Exact Plan" - Kettlebell Workouts For Fat Loss?
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<p>Kettlebells are great when you want to lose fat. But what happens when you haven't seen the results you're expecting from your kettlebell workouts? Here's what's going on.</p>
<a href='http://www.kettlebellsecrets.com/an-exact-plan-kettlebell-workouts-for-fat-loss/'>http://www.kettlebellsecrets.com/an-exact-plan-kettlebell-workouts-for-fat-loss/</a>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-55537749400064822232009-03-12T21:29:00.002-05:002009-03-12T21:31:20.636-05:00New Blog AddressHere's my new blog address:<br /><br /><a href="http://chasingstrength.com">http://chasingstrength.com</a><br /><br />Please contact me here.<br /><br />Thanks.<br /><br />GeoffUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-4323514724345650052009-03-05T21:23:00.003-05:002009-03-05T22:06:39.266-05:00Quality or Quantity--Why Not BOTH?I'm starting to see it as the beginning of a trend now.<br /><br />Some more prolific fitness coaches and trainers are starting to buzz about "quality."<br /><br />What does "quality" look like?<br /><br />Well, Z-Health has a pretty good answer in it's "Four Elements of Efficiency," which I'm not going to get into here, but they definitely make you aware of junk reps.<br /><br />Of course, the RKC promotes nothing but quality in its programming and material--low rep grinds, medium to high rep ballistics. Ladders are SOP for good reason.<br /><br />But it seems like most trainers and trainees focus on or get stuck in the rut of quantity. For example, not long ago the movie, "<span style="font-style: italic;">300</span>" came out. Then youtube was filled with "<span style="font-style: italic;">300</span>" style workouts--300 reps of whatever completed in the shortest amount of time. Some of it, ok, almost all of it was pure ugly. Junk reps.<br /><br />Well, how do you keep the quality up and push the quantity without burning out neurologically? As I already mentioned, ladders are one way.<br /><br />How about another?<br /><br />Compound lifts like the Clean and Press.<br /><br />More specifically, complexes.<br /><br />Complexes are a series of compound exercises performed sequentially with the same weight without rest. All the reps for one exercise are completed before moving on to the next exercise in the sequence.<br /><br />Steve "Istvan" Javorek, Romanian Coach Emeritus, coined the term, although I'm pretty sure the Soviets (Russians) were using them at least at the same time as Coach Javorek. I first found them back in '97 when I was a peon Strength and Conditioning Coach at Rutgers.<br /><br />Anyway, the weight used is usually light enough to really focus on your technique, but because you never put the bar down, you become taxed metabolically. This becomes a great way to perform a lot of high quality work (assuming your technique is correct in the first place) in a very short period of time--making for very time efficient training sessions. Complexes can be manipulated for a variety of goals: fat loss, strength, hypertrophy.<br /><br />I've been using them for the last two weeks with my barbell because my left hip is still gooey and I can't put the KBs between the legs without compensating still. (It's been almost 12 months since I hurt it again and I didn't realize how badly until last December--but it's almost better.) However, I prefer kettlebells due to greater ranges of motion, more grip duress, and faster movements.<br /><br />Here are the two I've been alternating between. One's a snatch-based complex and the other is a clean-based complex.<br /><br />Complex 1: Snatch-based<br /><ul><li>Snatch High Pull from floor (to throat) x6</li><li>Power Snatch from above knee x6</li><li>Pressing Snatch Balance x6</li><li>Snatch-grip Behind Neck Push Press x6</li><li>Good Morning x6</li></ul>Complex 2: Clean-based<br /><ul><li>Clean Pull from floor x6</li><li>Power Clean from floor + Military Press x6+6</li><li>Front Squat x6<br /></li><li>RDL x6<br /></li><li>Row x6</li></ul>I've been timing myself and each complex takes approximately 2 1/2 minutes to complete. I then rest for 5 minutes and repeat. They are pretty brutal. I'm definitely out of shape. Not using the KB routinely has hurt my conditioning levels for sure. But, as I said, the light weights allow me to keep my quality up. My body fat is down and my muscularity is up.<br /><br />Here's one of my favorite KB complexes:<br /><ul><li>Double Swing x5</li><li>Double Snatch x5<br /></li><li>Double Clean + Press x5+5</li><li>Double Row x5</li></ul>That's 25 reps and it usually takes a minute to complete. The Double Snatch is usually the limiting exercise here or possibly the press, depending on your lower body strength levels, so make sure to use a weight dependent on completing your weakest exercise.<br /><br />Rest 2 minutes.<br /><br />Repeat up to 6 times. Brutal.<br /><br />By keeping the reps low you can focus on quality and still push the quantity. Quantity, or volume, as we know, is key for growth.Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-24102082.post-33367131752482189542009-02-19T17:10:00.007-05:002009-02-19T17:23:23.147-05:00Feet Burning...I'd thought I'd experienced most things in the Iron Game: Broken capillaries, torn calluses, bar bruises, but I'd never experienced "burning feet" until now.<br /><br />In some of Pavel's writings when discussing tension, he mentions the great Soviet Superheavyweight Weightlifting Champ of the 1960s, Yuri Vlasov. Vlasov said he pulled on the bar so hard by pushing his feet through the floor that it made his "feet burn." I can generate some tension, but I'd had never experienced this until my training session today.<br /><br />After training the Power Snatch and the Power Clean for speed, I implemented an old protocol developed, or at least perfected by my old coach, Alfonso. It starts between 60-65% of your max and works great for developing strength and muscular size, which of course is why I'm doing it. It's a very simple protocol: the Repetition Maximum. Pick a weight, warm up to it, and perform as many reps as you can with good form. (Of course there are some other tricks to it that make it effective, but I'm not giving that away...)<br /><br />Well, my leg strength is down and someone who is very close to me is making fun at my chicken legs, and I need to gain another 15lbs, so this seemed like the perfect protocol. I only was aiming for 10 reps, but around rep 7 my feet started to burn, and I started to wonder if I could do 12 reps. So I went for it. My form maintained and my feet felt almost like I was on hot coals--a very strange sensation. After I hit my 12, I racked the bar, walked around to let my feet cool off. Then another strange sensation hit me that I haven't felt in years: The heavy weight "pump."<br /><br />Now you've got to understand, I don't train for size so I haven't felt this for almost 10 years. I'm walking around the warehouse and it feels like someone's inflating my legs and they are swelling. Very unusual.<br /><br />But it was great feedback. And so was the "burning feet." It's nice to know that I now have the ability to ground myself while lifting, which apparently was what I missing in order to feel the feet in the past. Very cool.<br /><br />I think we all need this type of feedback from our bodies to let us know we are on track.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-85792468314984855512009-01-27T20:58:00.002-05:002009-01-27T21:35:09.241-05:00Support? Who Needs It...?Recently, doing some research, I discovered that bodybuilding legend, John Grimek, attributed his great strength and bodybuilding success to "heavy power training." Included in that training was the use of heavy "support" work--that is, holding heavy loads for given periods of time. Apparently, he supported 800lbs (!) overhead and over 1000lbs in the straddle lift (a combo deadlift/squat) with straps and could've done more if the straps had been stronger (!). All this from a guy who was 5'9" and approximately 210lbs.<br /><br />Anyway, I've decided to incorporate some of this into my training. Not so I can win a Mr. America title or anything like that, but to re-accustom my body to the heavy weights. So far it feels pretty good. In fact, I'm doing some different things that I'm not necessarily used to or have don before.<br /><br />Last Thursday, I decided to do some partial deadlifts from mid-thigh. I worked up to 675lbs with a 10 second hold. It felt great! I didn't concentrate on just holding it, but actually pushing back against it--feeling my feet flatten and press through the floor and really trying to extend by body under the load. It felt exhilarating! I could feel every muscle in my body contract! It has been a long time since I've done anything like that. After that, I dropped the weight to 495lbs and hit 8 sets of 3 with about 60 seconds of rest between sets. Felt great. This has inspired me to work on some progressive movement training as developed by the late great Paul Anderson. Essentially, using the same load, you add a little greater range of motion to a movement and your body adapts to the load over the course of time. So the "progressive overload" is the range of motion and the load remains constant. I think there are about 15 more pin holes until the floor in the rack I was using, so I have plenty of time to get to the floor. I just have to be patient.<br /><br />Tonight, in a similar vein, I performed overhead supports. I worked up to 405lbs. Hardly Grimek weights. But the interesting thing about support work is you definitely find your weaknesses.<br /><br />My training template then is something along these lines:<br /><br />Heavy support work (isometric) --> RM work (maximum effort) --> 70-80% of RM for 18-30 reps (submax work for hypertrophy).<br /><br />Tonight's work looked like this:<br /><br />A. Overhead supports, 10s: 405lbs (135lbs/225lbs/275lbs/315lbs)<br /><br />B. Military Press, 3RM: 195lbs (shoulders were a bit tired after the support work), followed by 90% (175lbs) for (3,2,1) x3; 60s rest. I hit the same 3RM last week, but without the support work. Last week I used 155lbs as my back down weight for (5,4,3,2,1) x2; 60s rest.<br /><br />C1. Underhand Barbell Rows, 145lbs/8, 10, 7 supersetted with<br />C2. Parallel Dips w/ Scap. Depression, 10, 10, 7; rest 60s<br /><br />D. 45 Degree Hypers: Bodweight/10 x2 sets; 60s rest<br />My hammies have been screaming at me from this exercise, so I thought I would skip what I had planned and hit a recovery day just to get rid of some of the intense soreness...<br /><br />Regarding the platform: I'm staying off it right now until I get my strength back. Many of the patterns are already grooved. I always maintain my speed and my lack of strength is my limiting factor. I'll jump back on at the end of the month.<br /><br />Here's an interesting article on some of John Grimek's training: <a href="http://www.fitflex.com/johngrimek.html">http://www.fitflex.com/johngrimek.html</a>Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-24102082.post-10050467445012347492009-01-20T19:08:00.002-05:002009-01-20T19:21:29.915-05:00The Spirit Is Willing......but the flesh is weak...as the old saying goes.<br /><br />This past week I've struggled to iron out the problems with this left hip.<br /><br />I've decided to do what I can do, and do a lot of high quality "that" in order to build muscle. I'm also using patterns and movements that I believe I am currently weak in that will serve as assistance lifts to my lifting.<br /><br />One such movement is the 45 degree hyperextension. This blasts my hamstrings more than anything I currently do. In fact, I feel weak as a kitten. I am only performing sets of 10 with just my bodyweight. My hamstrings have been perpetually sore from this exercise for the last week. I'll be interested to see the carryover to the platform.<br /><br />I'm also moving to an upper/lower split to 4 sessions per week. This allows me to put more volume in. Currently, the only kettlebell exercise included is the single arm press. I cannot currently perform ballistics due to hip compensation except for lifts on the right side. The good news is the Z-Health eye work seems to be helping. Patterns are slowly starting to normalize.<br /><br />Eventually, I will get into barbell and kettlebell complexes along with some lower rep/higher volume lower body training. To make up for this lack of stimulation, I am performing "heavy" support work twice a week--once for the squat and once for the deadlift. It feels good to get under some heavy weight.<br /><br />Today's training session:<br /><br />A. Military Press, barbell, 3RM, then 80% for 5,4,3,2,1,4,3,2,1<br />90kg/3, then 70kg/5,4,3,2,1,4,3,2,1<br />The descending ladders are to minimize fatigue but keep the quality of work high.<br /><br />B. Underhand Bent over Barbell Rows, 4x8<br />40kg/8, 50kg/8, 60kg/8 x2.<br />I perform only overhand pulling so I thought it might be time for a change. Much weaker than I thought...<br /><br />C. Parallel Dips, bodyweight only, with scapular depression 2-3x10<br /><br />D. 45 Degree Hyperextension 5x10, 60s rest<br />Bodyweight with stick on traps (BSQ position)<br /><br />Training felt good overall today. Weird not squatting or pulling. Will pull on Thursday.Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-24102082.post-73879013522291216142009-01-13T21:29:00.005-05:002009-01-13T21:51:38.328-05:00Old Patterns...New Learning...Some old patterns are creeping up on me.<br /><br />The left hip is still tight posteriorly. I'm having a hard time sitting back on simple exercises like 2 hand kettlebell swings. My hips are shifting to the right and I'm having to aggressively "force" the hips back straight. I can keep the proper pattern only on the right side.<br /><br />The right knee is starting to "sore up" after squatting--interestingly not really while squatting but <em>after</em>...<br /><br />Not really sure what's going on--probably just remnants of stress from the last quarter. Gut is still wound up but healing daily with the addition of grapeseed extract and HCl. Probably time for a massage just to help me r-e-l-a-x...Probably should've done that before starting up training again.<br /><br />However, speed on everything is up. Strength feels fine--lifts although light, feel incredibly easy...<br /><br />Seem to be getting leaner--as if it is accidental. Right...anyway, I like eating carbs again. I forgot how much I missed eating things like rice and beans with cheese.<br /><br />Have to set up that massage tomorrow for later this week...Definitely looking forward to that.<br /><br />I am currently investigating exercises to include into M-W program to help counter the effects of the Olympic lifts. I'm looking for exercises that stimulate the parasympathetic nervous system. This includes R-Phase and some other exercises modified from some other disciplines.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-24102082.post-65596658712276061052009-01-10T13:50:00.003-05:002009-01-10T13:59:51.614-05:00End of Week One...And I feel good. Better than I've felt in awhile.<br /><br />I still have some intermittent chronic right knee irritation that bothers me when I'm walking, but for lifting, it's fine.<br /><br />This first week was very easy and one of the notable features is that my squat stance has (intuitively?) changed. My feet are a bit wider, which is better since they are approximately where they are upon receiving the bar in the classic lifts. I think one of the mistakes that led to my hip injury in April is that I wasn't this specific in my training. I was leaving that foot spacing to the lifts themselves. Anyway, it feels better.<br /><br />My experiment with the carb rotation plus one cheat meal feels ok. Still too early to tell, although visually waist is smaller, abs are more defined, and scale weight is down. (I know, it's supposed to be going up but I'm not concerned about that in the short run. It'll take another 2-3 weeks to evaluate this strategy.) Muscularity is up, so I'm guessing there's a net gain of muscle and a net loss of fat. The key of course is not to provoke a serious threat response in my body so that progress comes grinding to a halt. The key is provoking positive change.<br /><br />Interestingly, this is really the first time in my entire training life where I'm not in a hurry. I know where I want to be and when, but I'm in no hurry to get there. Strange. I'm just trying to enjoy the ride. This, I think, may be key for my long term success both health wise and performance wise. I'm pretty sure this is what Alfonso was trying to teach me all those years ago.<br /><br />I'm looking forward to next week.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-17326734884218153622009-01-07T21:16:00.002-05:002009-01-07T21:29:12.447-05:00"Easy" DaysThese are the days that I'm not on the platform.<br /><br />They're designed to be easy from a relative intensity point of view. They are also designed to augment my platform days by making up for weaknesses that the platform work doesn't address: Overhead pulling toward the body from above and unilateral work from snatching.<br /><br />Right now it's just neutral grip chin up ladders and very light kettlebell snatches with the 16kg, one minute on, one minute off. The goal is to get up to 75 reps or so on the chin up ladders and 20 minutes of snatches, 10 minutes of work, 10 minutes of rest. Once I get there, then I'll start adding weight to the chins and pushing for more reps per minute on the snatches. No rush though.<br /><br />It'll be interesting to see what effect these days have on my platform days. Honestly, I'm quite proud of myself for coming up with what I think is a very sensible program. Each "easy" workout should take no longer than 40 minutes ever. Today's was about 20 minutes primarily because I was "slacking" with my rest periods on the chins.<br /><br />More squats and pulls tomorrow. Should be fun.<br /><br />On another note, had to do a PREP test due to non-stop knee pain. Positive. Eyes up. Pain immediately diminishes.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-75156831503782709202009-01-05T22:13:00.003-05:002009-01-05T22:38:47.327-05:00Modifications of a Long Lost Program...I once asked Alfonso what one of the best programs for Olympic lifters was for putting on mass. With most questions, the real answer lies in a story which he told me.<br /><br />One of the Soviet coaches he met earned his Master of Sport in Weightlifting by helping an injured weightlifter return to glory on the platform. This particular weightlifter was 165lbs. By implementing his non-conventional methods, he ballooned his weightlifter up to 242lbs. Were drugs involved? Maybe. It was the Soviet Union, so, really, it's more like probably. Regardless, these kind of results in--I forget the time frame--6 months or less, are truly astounding.<br /><br />What was the program?<br /><br />Here it is. It looks simple. But it's brutal. It requires a TON of sleep, a TON of food, and a TON of patience.<br /><br />Days 1, 3, 5-Workout A<br /><br />Squat<br />Snatch<br />Bench Press<br />Clean<br />Squat<br /><br />Days 2, 6-Workout B<br /><br />Overhead Squat<br />Jerk<br />Pull<br /><br />Now the squat is either back or front.<br /><br />The snatch and clean is any form from any position.<br /><br />The pulls can be fast or slow, but tend toward the slow and heavy side of things. For me, it was a lot of snatch-grip deadlifts.<br /><br />The last time I did this program, I was 28. I am now 36.<br /><br />Am I going to do this program again?<br /><br />H*ll No!<br /><br />That would be crazy. I gained a good 10lbs on a 6 week cycle the last time I trained on this, but I pushed w-a-a-y-y-y-y too hard and burned out early.<br /><br />I will modify it to a M-W-F routine. M-F will be Workout A and W will be Workout B. I have started with a very low volume at an intensity based on RPEs, with an RPE of 5. I am going to take my time, for once, and eat, eat, eat and sleep, sleep, sleep.<br /><br />On T-Th, I will do some very easy GPP work--bodyweight and unilateral KB work. VERY low intensity, but movement nonetheless. For example, snatches with the 16kg.<br /><br />How do I expect this to work out?<br /><br />I want just want to gain some of my muscle back from what I've lost over the last year and feel like I'm "in-shape" to lift. Ultimately, I want to get back on the platform at the NC State Championships in May.<br /><br />So how'd this start?<br /><br />Sunday, 1.4.09<br /><br />BSQ: 70kg/5; 100kg/5, 105/5, 110/5<br />P.Sn, AK: 50kg/3, 70kg/3 x3<br />Push ups: Bdwt/10 x3<br />PCl, AK: 70kg/3, 90/3 x3<br />BSQ: 100kg/5, 105/5, 110/5<br /><br />No problems except with the BSQ groove.<br /><br />Felt good to be back on the platform.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-24102082.post-27396250935300594372009-01-03T20:31:00.003-05:002009-01-03T20:40:42.293-05:00New Year, New Look, New Posts...2009 is here.<br /><br />I decided to change the look of the blog and start posting again as I'm in the mood to write again.<br /><br />As I look back at 2008, I realize I haven't posted in 4+ months. In fact, some of my friends have taken me off their links. Rightly so.<br /><br />Fortunately, not much was happening training-wise and I had some major training ADD. I never seemed to recover from that hip injury back in April while training for the NC State Championships.<br /><br />This year, my major goals are, well, not that important.<br /><br />I am bound and determined to get back on the platform and compete again. Perhaps for the NC State Championships in May. I have about 30lbs to gain as I am now a soft, weak, 210lbs. I talked to Dave Whitley, SrRKC, the other day, and we're reconnecting on our goal from 2 years ago--meet at 240lbs.<br /><br />I will get up and running on the platform again this week. I will be digging out some workouts from Alfonso, my former coach, and modifying them to suit my current condition, with of course, the goal to gain a large amount of muscle in a short amount of time. Fortunately, I haven't been training hard--"softening up" as Pavel calls it--so packing on some appreciable muscle mass should be relatively easy.<br /><br />This will be an interesting start to the New Year.Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-24102082.post-46870878852677700062008-08-19T18:20:00.002-05:002008-08-19T18:32:22.767-05:00GPP, Yes-sir-ee--That's the trick for me...I've come to the following conclusions:<br /><ol><li>I'm made to lift heavy stuff over my head explosively</li><li>I need more GPP to do this</li><li>My GPP should be made up of exercises that not only compliment, but balance out my Olympic lifting</li></ol><p>Obviously, this seems like pretty obvious stuff, but when your head is so far up your own rear end, it makes this type of introspection suprsingly and couterintuitively, difficult.</p><p>Currently, I've decided on a 4 day cycle--2 days on the platform and 2 days performing supersets of exercises that I haven't done routinely for the last 10+ years, along with some KBs of course.</p><p>I finish the GPP days with some interval work to boost my work capacity and take off some bodyfat, which seems to accumulated for no other reason than my own laziness.</p><p>And not only that, I've noticed that I tend to tweak myself a lot. This cycle is designed to put an end to that. </p><p>Today felt very good.</p><p>Here was the workout:</p><p>A1. Chins / A2. Reverse Lunges: 3x8 each, rest 60s</p><p>B1. Push-ups / B2. Shin-box to shin-stand: 3x10 each, rest 60s</p><p>C1. Renegade Rows / C2. Reverse crunch with feet touching over head: 2x12 each, 60s rest (C2-only got 10 reps and 8 reps)</p><p>This was the hardest as it fried out my abs. Guess that might be a weakness...that ol' ab stabilization strength-endurance...Might be somewhat important for spine health...</p><p>Yesterday was platform work and the highlight was Power Snatches from above the knee--(85kg/2, 90/2, 95/2) 3. Felt fast and good. Very strong. On my way back. 110kg is the target for this particular exercise.</p><p>Thursday I'll be back on the platform and Friday I'll hit some more GPP work.</p>Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-24102082.post-11325167182884108832008-08-14T16:01:00.002-05:002008-08-14T16:25:25.180-05:00So Far, So Good...Been alternating between platform days and kettlebell days and keeping the volume on the platform work relatively low.<br /><br />Everything feels pretty good so far.<br /><br />Nothing on the platform feels heavy, although admittedly, I've been staying pretty light. Power snatched from above the knee 90kg/3 x2 the other day. It felt very fast. This was after a light 30 minute KB snatch interval style workout with the 24kg--30s work, 60s rest.<br /><br />Squatting again. Feels kind of sticky, but overall, good. Just trying to refind the groove after not squatting routinely since April.<br /><br />Figured out how to get rid of the neural tension in the left hand in the rack position. Neck work and thoracic work in lumbar extension. Cool.<br /><br />Last night, did 20 minutes of KB snatch w/ 32kg, 15s of work, 45s of rest. Good for the thoracic mobility and shoulder mobility, which is good, because I'm using the KB snatches for that, some GPP, and some hamstring stimulation.<br /><br />Tonight, cleans, maybe some jerks, and some squatting.<br /><br />More later...Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-24102082.post-73560156517460947562008-07-29T19:07:00.003-05:002008-07-29T19:19:37.906-05:00Success or Failure or Both?Both: Not something we tend to think in terms of. We tend to be either/or. I know I do.<br /><br />Almost finished up my hypertrophy cycle. Long story short--too much volume, poor recovery, put on some fat, little if any muscle.<br /><br />However, during this time I came to the conclusion that I don't have to pick either Oly or KBs--I can do both. So, this week I'm trying alternating days of Oly and KB. So far, so good.<br /><br />I've also isolated the problem in my right hip, left knee, and left hand/wrist to locked down T1-T8 while my arms are over my head. I stumbled on that one tonight. It sure made the overhead squatting much, much easier. In order to work this, I did some thoracic A/P while my torso was in extension. The two drills that made the biggest impact were while I was in a neutral stance and while I was in posterior 45 degree lunging positions.<br /><br />Also noticed that I'm not stretching out enough on my snatches and cleans. I will have to monitor this while KB training, since the two tend to have opposing patterns.<br /><br />The Oly work is staying light since I really haven't done anything consistent since early April. It's almost like starting over again...almost. However, the bar speed is <span style="font-style: italic;">really</span> fast. My KB work will be all unilateral, focusing on generating as much force as possible, especially on the ballistics. The past cycle had a lot of doubles work in it, which interestingly doesn't do too much for me. I think I've posted on this before, but the KB work seems to work best for me if done unilaterally--works imbalances and stabilizers.<br /><br />My close friends think I'm crazy for getting back on the platform. I plan on taking this even slower than I did last year preparing for the November meet. I've got at least a 12 week cycle lined up to get me into peak shape--none of this 6-8 week rush delivery stuff.<br /><br />I will still look for a meet and will still attempt to qualify for the American Open in December at my buddy Joe's place in Arizona.Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-24102082.post-56216517057246706472008-07-05T15:26:00.005-05:002008-07-05T15:48:20.404-05:0090 Pounds In 4 Years?Ah, yes...the good ol' days...when I could actually move significant amounts of weight.<br /><br />I bought <span style="font-weight: bold; font-style: italic;">The Purposeful Primitive </span>last weekend and have been transported back in time to a time when I trained, ate, slept, and occasionally went to class. Arguably college was the best time of my life training wise. I graduated high school in June of 1990 weighing approximately 165lbs. Just after Christmas break my senior year of college--February 1994, I weighed in at 252lbs. That's approximately 90lbs in 4 years. It's amazing what testosterone surging through a young male with plentiful food and little stress can do to physically transform a boy into a man.<br /><br />Almost 15 years later, I weigh approximately 220lbs, and have been re-inspired by Marty Gallagher's <span style="font-style: italic;">magnum opus</span> to train similarly to the way I did all those years ago. Only this time, I will use kettlebells. I'm sick and tired of hearing people say the kettlebell is a tool primarily used as a means to acquire strength-endurance.<br /><br />Pish-posh.<br /><br />Just because that's the way it's used in GS or the way you use it, doesn't mean I have to use it that way. You can do anything you want with a kettlebell. It's all in the size of the bell(s) and the loading parameters you choose. Nothing more. Nothing less.<br /><br />I'm going to divert my training from the intent of my last post, and rebuild myself using Old School methods. I'll pry open my shoulders and hips to allow myself back under the bar and my intent is to pack on usable muscle--about 20lbs of it using only kettlebells over the next 12 weeks. As I said, it's all in the way you design the program. I believe the KB is superior in all ways to a dumbbell and in many ways to a barbell. It's the way the bell sits in the hand--it recruits more musculature.<br /><br />I'll be on the platform once a week for a low volume Olympic lift and low volume barbell squat session.<br /><br />The plan will look like this:<br /><br />Tuesday: Day 1, KB<br /><br />Thursday: Day 2, KB<br /><br />Saturday: Day 3, KB<br /><br />Sunday: Day 4, Olympic lifts<br /><br />Just about all the work will be done on Days 1-3. Day 4 is just to keep a touch on the barbell and to measure progress.<br /><br />This is a major change for my training as I haven't engaged in this particular style of training for 10 years--since summer of '98 and of course, I didn't have KBs then.<br /><br />I think this will be a very valuable experiment as I've been lifting weights now for 19 years--and touched them 20 years ago. If I can make good gains on this program I'm putting together, anybody should be able to. The next 12 weeks will tell.<br /><br />I forgot to mention, I started this program on the 1st of July. I've gained 4lbs since then. I'm on my way.Unknownnoreply@blogger.com7