Hope you enjoyed last night Roland, and thanks for helping Tony out.
Would you like to come up with the circuit for next week?
Feel free to get as brutal as you want - but you gotta do it with us.
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Skinny! I hit 207lbs (fully clothed) at the doc's a couple weeks ago. Meh.
I will admit that the number makes me feel skinny.
I have agreed to stop if I get too skinny, too. Gal, Chris, and Aya are monitoring my progress. Plus, I have a few "normals" checking me out, too. Normal meaning non-fitness people.
Aya says eat a sammich. Maybe with some pumpernickel.
And her condition for next week's circuit is it must include some sort of squat variation.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
I have agreed to stop if I get too skinny, too. Gal, Chris, and Aya are monitoring my progress. Plus, I have a few "normals" checking me out, too. Normal meaning non-fitness people.
I'm trying to picture how you're not already there... aren't you as tall as me? I can't imagine myself below 175 any more, which is odd since for a while I was 145 at this same height.
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I'm trying to picture how you're not already there... aren't you as tall as me? I can't imagine myself below 175 any more, which is odd since for a while I was 145 at this same height.
I'm 6'1"
I've been down to 160 before at 17% body fat. Right now I'm 175 and under 9%. How far under, I don't know...
Ah, for some reason I thought you were near 6'3"-ish.
With how lean your face and arms get even at 14%, how will you know when you've gone too far? When the bone actually starts to emerge from the cheek?
IMO my face got leaner than I'd like a long time ago, but it's not really getting much leaner anymore.
How will I know? I'm taking it slow and asking opinions. I'm not at a dangerous level of body fat, so any actual concern shouldn't be an issue. I'm not too light. I'm not too lean. Would I like to add muscle? Absolutely.
I may not be able to get lean enough to have my loose skin go away. I can only try, keeping in the safe body fat percentage range, of course.
I was happy with the last two Survivor outcomes, but... (spoilers hidden until Jill catches up on Tivo)
1. Why didn't they hunt for the lost chicken? I hope the other tribe finds it. That would be awesome!
2. Again with the complaining. OMG. Shambo, you don't have to work 24/7 to be good at Survivor. Why is the tribe swimming a big deal? They're stuck on an island, not digging a tunnel home! Jeez.
3. Again with the complaining, Part II. "Coming here was the worst decision I ever made. This was a big mistake." OMG. How can you not know what you're getting into? Freakin' man it up. and come on, who threatens to leave if they don't vote off your pick? What a pussy.
More KBs. My training feels more like a practices than workouts or training sessions. It's all about getting more reps with these movements. The practice is killing my hands, so I tend to do only swings, presses, and jerks on 1 day and snatches and clean movements on the other. That gives my hands a day to rest up.
Here goes...
Warmup/Mobilty/Prying
Swings, 16kg/25 each hand
Snatch, 16kg/20 each hand
Press, 24kg/10 reps total each hand *
Windmills - bw-5, 10lb medicine ball-5/5 each side **
More prying
Clean & Jerk, 24kg/10 reps x 3 sets
Goblet Squats, 16kg/10 reps x 3 sets -- trying to get looooow
Notes:
* I can do 5 sets of 2 on my right, but not left. I got 2 sets of 2 on the left before going 1 left, 2 right, 1 left, rest. When I get to 5 sets of 2, I'm going for 3 per set.
** My windmills are getting much better. I don't have to practice any reps before I get a good one. I was able to add weight and still do them. In the past, it took a few trys to windmill with any weight, as my glutes locked up and wouldn't allow me to push my hip back. 10lbs and I'll work my way up. It's not the weight, it's like a balance thing. Practice.
As you bring the kettle bell down from overhead or from on your chest, you have to let it transition from your palm to your fingertips. If you don't do it right, it either drags across your palm and your existing calluses OR twists in your hand and the friction does a number on your hands. I'm not all that good at it yet.
Prying? wtf am I being stupid? What the heck is prying in a workout sense?
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
I'm liking the look of those KB workouts, mate. I need to retrieve mine from under the stairs, it's been too long since I used them.
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Ah cool, thanks man. I am pretty much not happy with my squat, my form breaks down pretty fast once I get to parallel. I will have to take more time to go over that article in a little more depth.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
One of the mobility exercises (MagMob, I think), has you do a toe touch, and then hanging on to them go down to a squat position.
Cannot do! I can grab my heavy bell and pull myself down. Baby steps!
Quote:
Originally Posted by kingkop182
I'm liking the look of those KB workouts, mate. I need to retrieve mine from under the stairs, it's been too long since I used them.
Do it! It's a way to knock out a quick workout in a short amount of time. No gym required.
Let me know if you need ideas, Neil.
Quote:
Originally Posted by Ogedei
Ah cool, thanks man. I am pretty much not happy with my squat, my form breaks down pretty fast once I get to parallel. I will have to take more time to go over that article in a little more depth.
I'm not there yet, but I'm getting better. There are so many levels to my lack of mobility. Lats, hips, glutes, ankles, calves, etc. Where to start? I'm just doing it.
You know I often do that many, but I have always done them in sets ie 3 sets of 10. I did sets of 20 snatches with a lightish bell (30#).
I just did a set of 25 with each arm with my 16kg one. Um. Ouch. Probably something I should do more of I think. Definitely had issues holding form for the last 5 or so reps with the left.
Keep up the good work man.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Good job Roland, but I think you need more squat pattern work in there. Hit those weak links big time.
btw today Durniat one arm snatched a 120lb barbell, caught it in the air with his other hand, then windmilled it. And he "juggled" it. yeah...
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
You know I often do that many, but I have always done them in sets ie 3 sets of 10. I did sets of 20 snatches with a lightish bell (30#).
I just did a set of 25 with each arm with my 16kg one. Um. Ouch. Probably something I should do more of I think. Definitely had issues holding form for the last 5 or so reps with the left.
Keep up the good work man.
Og.
I'm going to chart out a progression, the goal being to get to 10 minutes of straight swings over time.
All of the competition lifts are 10 minutes, so that's actually the ultimate goal of each lift (snatch/clean and jerk), but I'm a loooong way from 10 in any of those. But, I figure I can get my work capacity going on the swings, while still trying to get my form down on the cleans and snatches.
I'm going to do some density training. 10 sets of 1 minute, with rest in between, shortening the rests each session. See how that works, then when I'm more ready, apply the same principal to snatches, jerks, cleans. In theory, anyway.
Quote:
Originally Posted by kuri
Good job Roland, but I think you need more squat pattern work in there. Hit those weak links big time.
btw today Durniat one arm snatched a 120lb barbell, caught it in the air with his other hand, then windmilled it. And he "juggled" it. yeah...
..and I'll do more squats. A squat each session. I was not doing them every time because each 'next day' was a planned gym or sandbag day. Those just never happened and I squoze in some kbs.
Anyhow, I'll do a squat each time. Does a lunge pattern work, or you want an actual squat?
I hit 207lbs (fully clothed) at the doc's a couple weeks ago. Meh.
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