S2B plus, making a better Buk

[Buk]

Thursday, March 30, 2006
-wo2

-Bike Ride(trail / single track)
65 minutes, about 6.5 miles

A very nice and enjoyable ride today after work. I love the springtime weather, and this weekend the time changes so that daylight hangs around a lot longer. Expect my activity to go up with the temperatures.

[BFG]

do you have enough hours in the day????? You are non stop its amazing you arent skinny as a whippet!

[cappuccino]

Originally Posted by Buk

Thursday, March 30, 2006
-wo2

-Bike Ride(trail / single track)
65 minutes, about 6.5 miles

A very nice and enjoyable ride today after work. I love the springtime weather, and this weekend the time changes so that daylight hangs around a lot longer. Expect my activity to go up with the temperatures.

I'm right there with you! daylight savings time, beautiful weather = take me outdoors!

I'm gonna have to get back on my bike too.

awsome video of the GHR. I like those a lot too. Can't say I've actually seen someone do them without a push, until now . I've been doing them on a swiss ball, gives a little bit of assist, but still tricky.

[OldGuy]

Originally Posted by Buk

Expect my activity to go up with the temperatures.

As long as the calories go up with it.

The weather is getting nicer and we'll have more hours to enjoy it. Doesn't get better than that.

[kuri]

Craig, I love that cable push/pull movement. I'd think that'd be a great one for building punching power. You should get your wife doing those too seeing as she does Shotokan.

In fact your form looks suspiciously like a Shotokan reverse punch. Any connection there?

Bring on the daylight savings!!

[Buk]

Don't worry BFG, at least here in the US, starting this weekend there is going to be one extra hour in the day, I love it. More activity, and yes OldGuy, more calories.

Thanks Cappy, the GHR is a great exercise. You are going to have to show me exactly how you do them on the swiss ball at the retreat. I think I have an idea, but I have never set it up that way.

Kuri, my wife was filming the cable push and pull exercise, and thought the same things. They will probably be in her routine soon. No connection on my form though, I think I learned it from Karate Kid? Actually it is just a very natural motion, and felt like a good exercise; I'm keeping it.

[Buk]

Friday, March 31, 2006
Weight: 188

-Jump Rope Circuit
(reg,left,right,alternating,do uble unders,alternating)

-Jerk
115(50Kg)x6
159(70Kg)x4
203(90Kg)x2
225(100Kg)x1
247(110Kg)x1
269(120Kg)xF+1+F - PR

-Single Leg Lying Hip Extension
(stack weight)x(right reps)a(left reps)
80x(10)a(10)
80x(10)a(10)
110x(10)a(10)
110x(10)a(10)

-Goblet Squats
60x10
70x10
80x10

-Handstand Hold, using wall for balance(time in seconds)
x60+60

-Tuck Front Lever(time in seconds)
x10+10+8

I was extremely sore going in to todays workout, so I wasn't sure how things were going to play out; but I ended up having an awesome day in the gym! New PR on the Jerk, and I am 10 pounds lighter than may last PR which was 36 days ago.

The single leg lying hip extensions are described(with a picture) near the bottom of this page. I did them with my arms out to the side. I thought that this too was a good exercise worth keeping on the rotation.

Goblet squats I got from Dan John, and I think I did them right. I will get a video of these pretty soon. They are mostly like a front squat variation where you hold a single dumbbell upright with your hands grasping the upper bell, fingers pointing up. As you squat you drop your elbows in between your knees. These really hit my abs, but also FORCE good squat form.

Then I did some stiff arm isometric gymnastic work for my upper body. I practiced my balance as much as I could without falling on the handstands. And was happy with my front lever performance, especially since I haven't done them in over a month.

[OldGuy]

Wow, I like that cable push-pull exercise. I've done them one handed as a push or a pull and it's damn tough to stay stable. I have to try them that way.

[Buk]

OldGuy, I think that cable push and pull exercise worked out pretty well. I still had my upper body push, upper body pull, and core work to do, and I had been there a while; so I decided to squeeze them all into one exercise. Starting with an Olympic lift always drains a lot of my time.

[Buk]

Saturday, April 1, 2006
Weight: 187

-Bench Press
135x6
185x5
205x2
225x1
235xF
225x1
235xF

-Bent-over Row
135x8
185x8
205x5+6+6

-Bench Press
135x8
185x5+5+5+5

My last 2 full body workouts have consisted of only the cable push and pull, handstand hold, front lever, and jerk for the upper body. So today I just hit the upper body with bench and rows. I hate the bench, mine isn't impressive at all. I think 225 is my previous max from a long time ago, but I was probably about 15 pounds heavier, and may be remembering wrong; I can double check tomorrow. But on the bright side my rings are supposed to ship Monday; then ring dips, flies, and push-ups will be my new upper body challenge.

[BamaDave]

Congrats on the Jerk PR --- that's amazing stuff!!! Only 31 pounds away from 300!

That's a lot of rows at 205. Ow! A lot of bench pressing work, too. All those sets @ 185 is impressive to me.

[Mahler]

Craig,
I am looking at those rows and scratching my head. Damn.

[Buk]

Thanks Dave. 31 pounds from 300, but right now only 13 from 1.5 bodyweight on the jerk! That is awesome, but I gotta work on my clean, it is significantly behind my jerk.

As for the rows my range of motion may be suspect, I need to be graded at the retreat. My hamstring flexibility is poor, so I don't think I'm bent over too far. My row is slow and controled as opposed to yanking from the hips though.

[Buk]

Sunday, April 2, 2006
Weight: 186

-Run
(distance) - (time)
warmup 400m - 3:51(3:14 move and stretch)
400m - 1:07(4:35 rest)
400m - 1:06(6:31 rest & fix shoes)
200m - 0:36(4:39 rest)
200m - 0:29(3:15 cooldown)

-30 minute break(go to gym and hydrate)

-Turkish Get-ups(barbell)
(barbell weight)x(reps right arm)a(reps left arm)
45x(2)a(2)
93x(1)a(F+1)
93x(1)a(1)
45x(5)a(5)
45x(5)a(5)

-Knees-to-Elbows
x10+10+10

Ugh, I am out of shape. I couldn't pass up the great weather outside, so I went to the track to run some sprints. Either my shoes totally suck or I was running the corners totally wrong. I tore up the outside edge of my left(inside) foot, just behind the little toe. I think it was me more than my shoes because it was worse on the second curve than the first. I worked on my insole and tightened up my shoe after the second sprint, but to little relief. I really struggled on the 3rd sprint and cut it down to 200m. The rest periods and cooldown were each an easy/slow 400m. I was extremly light on water, I don't think that helped any.

Then I went to the gym, did some foam roller and movement stuff. Then figured I better pratice what I preach so I did a few heavy Turkish get-ups. On the heavy ones, I couldn't lower myself into position with the bar overhead, I had to floor press it then work up from there. For the 45 pounders it was up and down with the bar overhead. Then I hit my abs a little more with some knees-to-elbows.

[kuri]

Don't you ever feel the urge to just take a leisurely walk?

Nice work on the Turkish getups. I've never tried them with a barbell but agree thats the more challenging route.

And ridiculous work on the jerks. First thing on Friday afternoon I want some tips from you.

[Mahler]

Sure, Craig, you're so out of shape. You slacker. LOL

We should all be so out of shape.

[Bill2380]

It was a beautiful day here as well yesterday. I put the screens in , washed windows, raked the yard and took an easy bike ride. You ran sprints and did some Turkish prison workout. That's why you're a stud and I'm not.

[Buk]

I don't know Mahler, giving up after only two 400m sprints is not what we should all aspire to! That third run was just killing me, but the forth did feel better.

An easy bike ride, that is like that leisurely thing that Kuri mentioned. It sounds like a good way to spend a nice afternoon - nothing wrong with that. Plus now your windows are clean and yard is raked, I can't say the same.