New Training Block

So Adam sent me my new 2 week training block today and it's a doozy. Lots of complexes and carries and a whole lot of other fun stuff to help me get bigger and stronger. Even at 190lbs I don't look terribly muscular. I'm still lean, but it looks like it takes quite a few lbs of muscle before I can see any real change in my physique. Granted I'm not trying to look like some bodybuilding or Mens Fitness queen. I'm just tired of being wiry strong, and want to throw on some armor so I'm downright burly.

Here is todays work.

AM Session

Double Clean + Press + Squat Ladders - 8x(1,2,3) @ 16kg+20kg - Switched hands on each set to even out the bells. All work done in 15 minutes.

Farmers Walk + Double Swings - Set gymboss for 10 minutes and Farmers walked my two 24kg bells. Once I gassed, I'd do 10 double swings and then rest for 90 seconds. Did four walks and 4 sets of 10 swings in my 10 minutes.

PM Session

TGU's spliced with joint mobility. So a single TGU w/12kg on each side, followed up by a joint mobility drill. 20 minutes of very "tonic" work.

I also sparred 4x5min rounds of Combat Sambo with Justin. Good shit, these rounds are always tiring and I get to train every aspect of the fight game. Hit a nice Obi grip Harai Goshi (very Russian style Judo) and a nice Kosoto Gari. My striking felt crisp, as well as my transitions. I moved into and got a nice Achilles lock and Justin hit me with a slick armbar off the back that took full advantage of the gi. I'm pretty slick but there was no getting out of that armbar, good fun.

Geez...

Has it really been 9 days since I posted already? Well, training has been going swimmingly. I'm moving more weight in equal or less time than last week, and have added in some days of Combat Sambo as well. Really just sparring, but 20min of CS sparring is a hell of a workout. Gi tops, MMA gloves/shinguards and shorts. You can punch, kick, throw, choke, lock and everything in between. I've noticed that despite not being able to attend Judo training with the club, my throws have actually improved.

Don't ask me how, I'll just say kettlebells, as they seem to help damn near everything. Tonight I'm doing the 15/15 protocol with the Viking Push Press. Good fun, though I prefer the snatches a bit more but that might be because I'm new to using the VPP in this fashion. Earlier today was pull-ups, more double front squats and working the lunge to stand Kalos Sthenos style.

Speaking of the squats, my legs are really getting meaty from doing so damned many. Not that I mind, but I had good size wheels in the first place. After this week is over I'll be moving into another presumably two week block, and continue to bust my arse and keep mediocrity at bay. Either way I'm ready, this training has been a blast.

Peace / Casey

Training Update

Alright, here are some of my training sessions since I've started working with Mr.Glass. I'll try to post at least twice a week, so people can get an idea of what I'm doing, because it's a lot of fun.

Monday 2 Nov

AM Session

Double Bottoms Up Press @ 12kgL/16kgR, 16kgL/20kgR, 20kgL/16kgR, 20kgL/24kgR, 24kgL/24kgR (failed), 20kgL/24kgR.

Almost hit double 24's, but couldn't quite finish. Need more tension.

5x1 - Partial Get Ups to Kneeling @ 32kg, 40kg, 40kg, 40kg, 32kg.

All reps felt very strong.

Double Clean and Squat Ladder - 2x(1,2,3,4) - The arms and grip were the limiter in this one, the squats felt solid.

Work Time - 20 minutes, 5042lbs moved

PM Session

100 Double Swings @ 24+24kg - Reps went 50/25/15/10 finished in 3min and 50sec. That first set of 50 surprised the crap out of me. Legs and lungs felt like dynamite, the grip/forearms were the only things really slowing me down.

Tuesday 3 Nov

AM Session

5x3 Stacked Press @ 12+16kg - All reps came very strong.

5x2 Long Push Press @ 32kg, 40kg for two on the right, only one on the left, 32kg left, 32kg for last three sets. The 40kg on the second set was tough, but all the 32kg sets felt solid. Suppose I'll get a 36kg soon, that will be handy.

5x15 Goblet Squats @ 24kg - These felt awesome. Gave the legs and lungs some good work.

Active Recovery between sets was light shadowboxing, fast and loose(underrated) as well as Z.

Work Time/Rate - 37min, 7269lbs moved.

PM Session

Warmed up with two sets of rolling neck bridges and armbars with the 16kg. I remember noticing a direct improvement in choke defense and ability to take a punch when I was practicing this drill regularly. Arm bars are just good for you.

10x10,10,10 Two Hand Swings @ 32kg, 24kg, 16kg. Having the sets broken into tens made it easy for me to keep working without rest. My lower back was a little sore from yesterdays work, so I was slowed down a touch.

300 reps in 12min 42sec. I think at 100% I could get close to 10min even, still a very fun workout.

Active recovery between work sets is a mix of light shadowboxing, Z and rocking out to Hendrix. Other than that I still train Tai Chi and some Z every morning, as well as some skill work during the week.

Peace / Casey

More TGU's

Worked the TGU for 15 minutes today with the 24KG. I did four sets of three on each side, then a single on each side to give me a total of 26 reps. The triples felt awesome and I've noticed that multiple TGU's give a ridiculous pump in the forearms. My bicep is continuing to get better, and I'm glad. I only got a week of getting back into double kb drills before I jacked it up, so I'm anxious to get back to them.

Last night sparring No Gi, it didn't give me any trouble, even against guys outweighing me by 30+lbs. Another week of TGU's and Swings and it should be good as new. Also I'm picking up the Z health Neural Warm Up 1 and 2 from the gym tomorrow, so I'm really looking forward to breaking that stuff down.

Last thing is that I plan on going back into the KB gym to train on Friday's. I had been training at home for awhile, but I miss hanging out at the gym and working with everyone. Plus Lance and I always get a good exchange on technique, training and the like.

TGU's, my bread and butter

Playing around with the RTK template and VWC caused me to put a real strain on my left bicep. As a result I cannot press, clean, one arm swing or snatch with the left side without pain. Despite this, I am left with the RKC fundamental drills, the TGU and 2 hand swing.

This pissed me off to no end, as I am to begin working with Adam Glass very soon and I'm f'ing screwed up on the left side. My fault though, too much, too soon. Though I'm grateful that I can still do the core drills.

Training - 6 TGU singles left and right in 10 minutes @ 40k. These felt very, very strong.

So for now it's back to the Program Minimum, with some rehab work for the left arm.

Training 10 Oct 09

Saturday is generally the day I relax dietary restrictions, and considering how much I put down it shows.

0630 - Z and Tai Chi

0800 - 20x5 Double Kb swings @ 32+40K. Switched hands every set. 1 set of 30 swings, 1 set of 20 swings @ 40K. All work done in 20 minutes. Bicep is STILL giving me crap, but it has been improving. TGU's and Swings will keep my training going, while allowing it to heal up before I begin training.

0845 - Flax muffin, milk, beef pot pie

1200 - Flax muffin, milk, roast beef, potatoes

1530 - Meat and a couple of pints

2100 - Tempura Udon, Gyoza, Sake

Had about another 6 pints through the course of the evening, and absolutely no idea when it comes to caloric content for today. I'm going to cut the beer consumption to 1-2 pints a week and replace the calories with better food. I've got to eat calorie dense stuff to help keep weight on, but seeing as how alcohol really doesn't provide any nutrients I can go with better options. That meat lover's pizza sounds damn tasty...

Training Update...

I've been keeping a much more detailed training log on the RKC forum, so if you have access and are interested you can check it out there. Nevertheless I plan on updating this blog for anyone else who might be reading, just not as much detail as the RKC one.