Last Tuesday 14/09/2010

I power cleaned 75.2kg, a new PR. This was with very good form. I have been concentrating on breathing in my belly and getting really tight. The midsection is the link between legs and hands, so it needs to be a rock.

I also squatted 85kg for 20reps, up 5kg from the week before. Soon I will squat 90kg for 20. I must hit this 80kg power clean before the end of September.

Update on my strength cycle

I've been doing snatch grip deadlifts for 4 sets of 6-8 with at least 5mins rest between sets. Followed up by a little assistance exercise. The following day is for filling in the gaps so I do whatever - squats, core, chins, presses etc.

Yesterdays (15/07/2010) went like this:
warmup
snatch grip deadlift:
40kg x 5 x2
70kg x 5 x2
120kg x 6 x4 i am making sure to do these with strict form, lots of leg drive, which is contrary to what I normally do (all back). These are hard done strict.

hip thrust - with thanks to Bret http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth
60kg x 10
60kg x 20
90kg x 12

stretch

today I will do goblet squats and chins together and follow it up with a superset of one leg deads and clean and press. thats a nice workout. followed by 4 pints of milk or so.

weekend will be biking and running. i must eat lots and then hit it hard on monday... 125kg for 7 or 8?

Exams and stuff

Haven't been logging training much if at all lately. I am in the full swing of exams. Not that it has stopped me.

Recently I've been doing a lot of tumbling, really simple stuff. Got this book the tumblers manual and it presents a comprehensive list of progressions. It's amazing what progress is possible if one starts at the basics and builds up slowly. In a very short space of time I aquired the balance to properly handstand for a decent length of time instead of wobbling all over the place. Something I've been trying to achieve for... hmm.. about 15 years.

So the last week I've tumbled everyday, and done the program minimum with the 32kg bell. Something which is long overdue.
Started the week with 2 shaky getups per side, ended the week with 3 smooth getups per side. Swings were horrible, I just did them and didn't think too much about it.
Mountain biked several times. Did some hill sprints.
Did some car pushing... "special strength" woohoo.
Training in the gym have been doing clean and press ladders with pullups. I've leaned out considerably lately, and haven't lost any strength, just gained mobility and endurance. Probably speed too.

Today at the gym I set a new clean and press PB @ 60kg. 65kg didn't budge. Todays session:

warmup complex (after foam rolling and stretching)
5 cycles with empty bar
power snatch x8
overhead squat x8
goodmorning x8
back squat x8
row x8

front squat
60kg x 4
70kg x 3
80kg x 3
80kg x 4
80kg x 4

clean and press
40kg x 1
50kg x 1
60kg x 1
65kg miss

clean and press 50kg superset with matching number of pullups:
1,2,3,4
1,2,3
1,2,3

Really happy to have pressed 60kg, pressing has always been difficult for my thanks to my longish arms and spending the bulk of my life in a very thin frame. a big plate each side is just cool.

It has been a while

since I last logged my activity:

Friday 11th - biking. Box hill and Mickelham. FInished with a single car push ~30 meters
Saturday 12th - tumbling.
Today - tumbling to warm up. 12mins of swings as nauseum with 32kg, pump stretch to recover, 5mins of getups with 32kg. car push down drive to finish.

Running.

It is often assumed that anyone can run, yet at least 80% of people I see run with horrendous form, including myself. I view running as a skill, something to be played with and learned. It's gotta be practiced, perfected and enjoyed. Silent running is good running, effortless running is good running. I'm not there yet, are you?

Training over summer.

SOme similarities with this and my previous post. I've devised a plan which I'll be trying over summer. It's general and vague in implementation, but I hope to achieve a little muscle and a lot of power and stamina. This way of training will also keep me really mobile.. which I think is one of the big downsides of focusing on pure weight training. Yes I stole the first couple of points from Dan John!

1. Pick stuff off the ground.
2. Put stuff overhead.
3. Push things for time or distance.
4. Run hills.
5. Practice basic movements.

Breaking down these points, in my mind, with my equipment and my needs:
1. Anything which is to be put overhead must first be picked up. A bit of kettlebell work, a bit of barbell work.
Deadlifts - done heavy, to stimulate the CNS, and done with good form.
2. Kettlebells and barbells.
3. This is where a lot of work is to be put in. Pushing something really heavy, like a car, with strong form and good leg drive is an incredible exercise.
4. I love running. I love running fast, and hills are evil. Hill sprints are also mandatory. Running down the hills (FAST!) is a co-ordination and agility exercise in itself.
5. Goblet squats. Get-ups. Swings. Stretches etc. Basic things like chin ups and handstand work, tumbling etc. Mobility.

Boom.

Scribbling down a training plan for track running before i forget

An unconventional training plan for 400m up to 1600m with manipulation of variables.

Toolbox:
Hill sprints/runs (a run being anything over ~20 seconds).
Kettlebell swings and get-ups.
Deadlifts and plyometrics. General strength for upper body (ie pushups, chin ups).
Core work.

more to come