A Good Investment

I know that I missed a day. I will put yesterday’s training and today’s in one post. If I, however, miss some days in the future, which I probably will, my training week is as follows. Monday and Fridays are strength work.  Tuesdays and Saturdays are conditioning work.  Sometimes these days may change due to something coming up, but there is always either a strength or conditioning focus on any one of the four days I train each week.

For Friday’s training, which was strength work, I was pleased with the video I took. I finally got my other 24kg kettlebell from Dragondoor and I decided beforehand not to go any higher in weight. I reallly wanted to perfect my form on the basic RKC drills. I watched the video after some of the sets and my technique, as a result, actually got better towards the end of the workout.  I cannot stress enough how much feedback you can get from recording yourself especially when you do not have another RKC trained eye or coach. That Flip Ultra Camera was a great investment.

Friday’s Training:

Z-Ankles, Knees, Hips, Pelvis, T-Spine, Elbows

Wall squats, halos, pumps

Bretzel, RKC Arm Bars

Turkish Get Ups: 24kg x 5, lr–need more Z for lockout

Double Swings: 24kg x 10 x 3–didn’t remember to engage glutes until second set, yikes!!!

Double Clean/Press: 24kg x 5 x 3–gotta remember to engage lats, elbow to opposite hip in descent

Double Front Squat:  24 kg x 5 x 2, 24kg x 3–hold in bottom position, wedge, straighten out spine

Hand to Hand Swings: 24 kg x 20 x 3–Overspeed eccentric and lock at top hard for more pure movement

Tactical Pull Ups: BW x 5 x 2, BW x 3–Gotta figure out how to touch neck to bar

Saturday’s  Training:

Z, Bretzel, Wall Squats, Halos, Pumps

Stiff Leg Deadlift: 24kg x 5 x3  l,r

Box Pistols:16kg x 3 (3 steps high), 16kg x 3 x 2 (2 steps high) l, r

36:36 MVO2 Kettlebell Snatches:

CMVO2 Test= 30 reps

CMVO2/10 x 6=18

16kg x 18 reps=26 rounds

Total Reps=468

Birthday Break

No training today as scheduled.  Nagging pain in right hip that I hope some focused R-Phase in that area will help.

Well, maybe a little Z-Health. I am getting Z-Health I-Phase for my birthday.

PhD

3 scrambled eggs, oatmeal

protein shake, 1/2 red apple

chicken, green beans, 1/2 cup brown rice

protein shake, 1/2 red apple

6 oz. grilled chicken, mixed green salad, 2 pcs. Ezekiel bread w/ tbps. honey, 2 tbsp. peanut butter

water, coffee, tea w/ stevia

Getting Focused

Training:

RKC Arm Bar: 12kg x 1 (l,r)

TGU: 24kg x 5 (l,r)

Halos, pumps, wall squats (5 mins.)

Clean/Press: 32kg x 5, 32kg x 5, 32kg x 5

Double Clean: 32kg x 5, 32kg x 5, 32kg x 5

Goblet Squat: 24kg x 5, 24kg x 5, 24kg x 5

Low Windmill: 16kg x 5, 16 kg x 5, 16kg x 5

Tactical Pull-ups: BW x 5, BW x 4, BW x 3

PhD (Pie Hole Diary)

3 boiled eggs, 2 pcs Ezekiel Bread w/ 1tbsp. honey

protein shake, 1/2 red apple

baked chicken breast, green beand, 1 red apple

protein shake, 1/2 red apple

protein shake w/ tbsp. honey, larabar, 2 tbsp. peanut butter (PWO)

6 oz. steak, 1/2 cup brown rice, mixed green salad

3 tbsp. peanut butter

Draw Nigh to God And He Will Draw Nigh to You

James 4:7-10 (KJV)

8 Draw nigh to God, and he will draw nigh to you. Cleanse your hands, ye sinners; and purify your hearts, ye double minded. 9 Be afflicted, and mourn, and weep: let your laughter be turned to mourning, and your joy to heaviness. 10 Humble yourselves in the sight of the Lord, and he shall lift you up.

Before leaving for Sunday and two services today, I had determined that I was going to come home between services,  eat and rest, go to what would hopefully be  a short service, and relax the rest of the day.  I figured I was going to finish reading “Purposeful Primitive”, go over my training manuals, analyze my training films,  do an hour of Z-Health, etc. The first commandment tells us that we should have no other gods (with a little “g”) before God (with a big “g”). Sometimes our plans, wants, desires, interests, hobbies, activities, friends, etc. can become “gods” with a little “g”. When those things get more of our time and attention than God, they become our God.  We have to put things in their proper perspective and, especially in times such as these, draw nigh unto the true and living God.

Training:

Rest

Pie Hole Diary (PhD):

All meals exactly the same as other days except for 2 oranges instead of apples with the protein shakes. Dinner was a grilled salmon, 1/2 cup brown rice, large mixed green salad.

This is The Big One! I’m Coming to Join You, Honey!

Channeling my inner-Fred Sanford today and I felt that one of his famous catchphrases perfectly sums up how today’s tranining went.  I decided to take the kettlebells to the gym and record some of my worksets with the Flip Ultra.  Even though I know how these moves are supposed to feel, I think that  recording and analyzing my movement will allow me to make technique adjustments where needed.  And boy did I need some technique adjustment.  That pesky pelvic tilt is still there in the bottom of my Front Squat. Goblet Squats and Z-drills for the T-Spine are helpling though. Also, I am not pulling up my knee caps on every rep like I should. These, my friends, are what we in the RKC call “power leakages”.  I guess now Fred’s next most famous quip, “You big dummy!” would now be appropiate.   I guess, however, I am thankful that I decided to record my workouts and self-critique my movements.  I definitely do not want to “groove” any incorrect movement patterns and, then, try to pass those off to a client as “correct technique”. This could have caused some big problems.  That’s why the RKC Code of Conduct  admonishes us to “Never stop improving my instructor skills and improving my own strength.”

Friday’s 80 sets of 8 PR on the Max VO2 was still working on me today. After all, that was 640 snatches, yesterday.

Today’s Workout:

Z-Health–Full Body

Halos, Pumps, Wall Squats (10 mins)

Kettlebell Clean and Press: 4×5 l,r–32 kg

Double Kettlebell Cleans: 4×5–32 kg

Goblet Squats: 4×5–24kg (One some of these I stayed in the bottom position a little longer trying to actively keep the spine straight and not tilt the pelvis down.)

Windmill: 4×5 l,r–16kg (mobilty/flexibility is a problem here)

Towel Swings: 2×20–24kg

PhD (Pie Hole Diary):

3 scrambled eggs, 1 bowl oatmeal, 2tbsp. peanut butter

protein shake, orange

6 oz. grilled steak, 1/2 cup brown rice, green beans

protein shake, grapefruit

6 oz. grilled steak, stewed tomatoes and spinach, 1 cup whole wheat pasta

water, coffee, tea

Above and Beyond

It was a long week at work and I knew training would be tough today. I was so tired that I took 2 caffeine caplets and went straight to sleep for 30 minutes. After waking up, I sent a few messages and emails and started to warm up for the workout. Little did I know that I would smash a personal record in the VO2 snatch protocol.

Today’s Training:

Halos, pumps, wall squats (5 mins.)

RKC Arm Bar

Bretzel

Turkish Get-Ups: 5 x l,r–24kg

MVO2 Snatch Protocol: 80 sets of 8 reps (PR)–16kg

PhD (Pie Hole Diary)

3 boiled eggs, 1 bowl oatmeal

protein shake, 1/2 red apple

3 grilled chicken tenders, 1/2 cup brown rice, green beans

protein shake, 1/2 red apple, 2 tbsp. peanut butter

protein shake w/ 1 1/2 tbsp. honey (postworkout)

6 oz. grilled steak, large mixed green salad, larabar

The Professional Look

My Flip Ultra arrived in the mail last evening. I decided to buy one based on SrRKC David Whitley’s recommendation. He said that  he used the Flip to  post videos to his blog: Iron Tamer (http://www.irontamerblog.blogspot.com). I plan to do the same for this blog by posting instructional videos.  “Simply Strong” needs that professional look, you know. I, however, also plan to use the Flip Ultra to record some of workouts to improve my technique in my kettlebell practices and even email and post my technique vids for critique. In true RKC, I want to continue working on and perfecting the system.  Even after successful completion of the RKC, I fully realize that I need to make improvements.

Today Training:

Z-Health–Body Lengthening, ankles, knees, hips, elbows, fingers

PhD  (Pie Hole Diary):

3 boiled eggs, 2pcs. Ezekiel Bread

protein shake, 1/2 red apple

baked chicken, 1/2 brown rice, green beans

protein shake, 1/2 red apple, 3 tbsp. peanut butter

8oz. grilled steak, 1/2 cup brown rice, mixed green salad

3 tbsp. peanut butter

water, coffee, diet soda

Feeling the Difference

Today’s Training:

–Rest and Z-Health–I am really feeling the difference after about 2 months of these drills

PhD (Pie Hole Diary)

3 boiled eggs, 2 pcs. Ezekiel Bread

protein shake, 1/2 red apple

Baked Chicken, 1/2 cup brown rice, green beans

protein shake, 1/2 red apple

1 1/2 baked chicken breasts, sauteed spinach w/onions, 1/2 cup brown rice

3 tbsp. peanut butter

3 grilled chicken tenderloins, small green salad

The Groove

I’m just logging my training for the next few days. The “deep thoughts” component  is very time consuming. I intend to have absolutely perfect my form in these drills (kettlebell exercises) before moving up  in weight.  My flexibility needs work in a number of areas and although the elbow lockout is getting better, especially on TGUs, it still needs work. That’s why I try to do some Z-Health R Phase almost everyday.

BTW, for the curious, I’ll try to explain what the Bretzel is in the next few days.

Enjoy.

Today’s Training:

Warmup:

Z-Health: TMJ, Neck, Fingers, Wrist, Hands, Elbows

Halos, Pumps, Wall Squats, 3 pt. Hip Flexor Stretch

Bretzel

Work Sets:

Turkish Get-Ups: 5 x l,r–24kg

Swings: 12 minutes of 20 reps followed w/ 1min. active recovery (Fast and Loose Drills)–88kg

PhD  (Pie Hole Diary)

3 boiled eggs, 2pcs. Ezekiel Bread

protein shake, 1/2 grapefruit

baked chicken breast, 6oz. sweet potato, green beans

protein shake, 1/2 grapefruit

protein shake w/ 1tbsp. honey, larabar (postworkout)

6oz. grilled steak, 1/cup, brown rice, mixed green salad

4 tbsp. peanut butter

water, coffee, diet soda

My System, Chess, and Reverse Engineering

One thing that I have been working on is improving my Chess game and rating. Upon making this decision, I realized that I needed to improve what I then called a “gameplan”.  I had always heard that grandmasters could plan like 30 moves ahead. I quickly learned that what I lacked was not a “gameplan” but, rather, I needed to work on my strategy and tactics. I have known how to play chess for years and I will humbly admit that I have always been what’s called a “patzer” or “woodpusher” in chess lingo. Anyway, determined as I am, I have ordered some chess books off Amazon.com–probably 10 total. The first was the inappropriately titled “Chess for Dummies” –so much strategy and tactics in this book that it would probably turn off the raw beginner. Then I ordered a few books from Susan Polgar, some books on opening and endgames, and finally two Chess classics: Ludek Pachman “Modern Chess Strategy” and Aron Nimzowitsch’s “My System”.  As far as “Modern Chess Classics”  and “My Strategy” are concerned, you’d be hard pressed to find an experienced chess player that has not read these classics and even harder pressed to find one such player that would recommend a “woodpusher” like me to read them at this stage in my Chess maturation. I have been told that absorbing and applying the material in either of these books can equip one to beat about 95% of the opponents they’ll ever play. In other words, they are complicated.

So, why on Earth, would I begin my serious chess study with what can only be called “graduate level” courses? Because, I believe that to truly appreciate and master the game, I must, at least, have an idea of the best that it has to offer. To see what the game has to offer at it’s highest level, study it on that level, and humbly resign myself to return to the basics when needed if I simply don’t get it.

I like to call this “reverse engineering”. Take something seemingly complicated, simplify it by breaking it down into components, master the intricacies of those components,  then,  reassemble these components into their formerly complicated, seemingly impossible-to-grasp whole, with complete mastery of how whole thing works. If the product begins to falter and not work as well as it once did or as good as it should, determine where the flaw is and readdress that component.

When I think about it, that is is how the RKC system of teaching kettlebell movements–not lifting–works.  Instruction of the movements are broken down to nigh minutae, perfect movement is requisite, and safety is tatamount. In fact, beginners are not allowed to use any sort of weight on some movement until the learn skills like bracing, rooting,  and power breathing. Heck, I was doing swings before the RKC but they were shaky, sometimes painful, and downright dangerous.  Now they are powerful, safe, and I know what to do to make corrrections. I break the movement down and study its components.

Today’s Training:

Warmup:

RKC Arm Bar: 2×2 l,r–12kg

Bretzel:2x l,r–BW (left side is getting better with this)

–I really tried to wait out the tension in these moves. I did just them for about 10 minutes total.

As far as the KB movements are concerned, I am not moving up in weight until I have perfect form on all reps.

Kettlebell Clean and Press: 3×5 l,r–32kg

Double KB Clean: 3×5–32kg

Goblet Squats: 3×5–24kg

Windmill: 3×5–16kg (Need more flexibility here)

Hand to Hand Swings: 2×20–24kg

Tactical Pull-Ups:2×5–BW

PhD (Pie Hole Diary):

3 boiled eggs, 2 pcs. Ezekiel Bread

protein shake, 1/2 red apple

baked chicken, 5 oz. sweet potato, green beans

protein shake, 1/2 red apple

protein shake w/ 1tbsp. honey, larabar (postworkout)

1 1/2 baked chicken breast, 6oz. sweet potato, mixed green salad, 4 tbsp. peanut butter