Wednesday, November 26, 2008

3 Days Of GTG

GTG = Grease The Groove

I know there's a technical definition for this in a training application, but for me it's just do what you want and do it light enough to not over-exert.

Monday, I worked some Bottom's Up Presses after I worked with a class. I really want to hit the 40kg (Bulldog), but it still eludes me.

Team Goblet Squat Ladders (Courtesy of Jeff O'Connor)
24kg - 3x1,2,3,4,5

Bottom's Up Press
28kg - 3x2/2
32kg - 1x1/1
36kg - 1x1 Right, Failed Left
40kg - Good Clean and held it for a bit, 1/2 Pressed and it toppled on me. Soon!!!

Pull Ups

Tuesday, I worked with my late class. Complexes were on the menu with an interesting approach to the TGU.

TGU - 24kg
Pausing at each individual section of the get up.
1:20 on the way up
1:20 on the way down

1 Left and 1 Right = Over 5 minutes for 2 TGU's! This was brutal, but my shoulders felt unreal and fresh afterwards.

Complex - 5x1,2,3
All done 1-arm and switch
Swing, Clean, Squat, Press, Snatch

Then...40 Swings, 30 Rows (15/15), 20 Squats, 10 Burpees

Wednesday, we worked for our Thanksgiving Turkey. Early class 10 Swings on the minute for 40 minutes (400 swings). 2 late classes, 15 swings on the minute for 40 minutes (600 swings). Rest period was mixture of Fast and Loose and whatever we wanted to work on...Pull Ups, Abs, etc. Great workout and it went surprisingly fast.

Bending and tearing worth mentioning: I've ripped around 10 phone books since Monday. One at work went in 6 seconds!! The thing just exploded on my first rip and felt like it just fell apart. I've gone through all of my bag of nails (except for the Reds) and the stock that I'd cut to blue nail length. I've been working 3-6 blue nails/day. Double Overhand, Double Underhand and Reverse with both hands in front. DU and Reverse are finished DO after the initial bend. Blue nails are becoming good practice, so I'm gonna have to go to the hardware store and stock up on some tougher fare. I printed out "How To Bend The Red Nail" today, and I'm looking forward to reading it. I've kinked one, but it's like pushing on a brick wall.

Monday, November 24, 2008

Last Week's Training and My Impressions of The Warrior Diet

Last Sunday I made the decision to REALLY clean up my eating habits. Not just some of the time. Not just the weekdays. Not just breakfast and lunch. ALL THE TIME! So, I gravitated towards The Warrior Diet (WD) and began last Monday morning.

For those that don't know, WD is a way of life, not just a diet. It's a way to harness your innate survival skills and take control of your life. Within one week I've been able to break many of my old bad habits and get started on a nutritional plan that really works great for anyone willing to put forth the effort.

WD Positives

I LOVE being able to "feast" at night after I'm done training. Before WD, I was never really that hungry when I went home and consistently missed the ever-important post-workout meal.

I am no longer a slave to food. I now make food work for me and benefit me the way I want it to.

I am sharper during the day. Have more energy. Sleep better at night.

I want to eat "Good," "Healthy," "Nutritious" food at night during my feast. I no-longer crave the junk food at fast food joints on my way home. I want fuel and I want the best there is to offer. Not something that's only going to stay with me for a few hours.

WD Negatives

It's a little mental at first. Hunger will definitely play with your mind. Good thing the WD allows for mid-day snacks. Thank you almonds!

I flopped twice last week. Both times at work when we had company-prepared meals. I just didn't have the guts to not get a plate.

To sum up, WD seems to be an awesome way to eat and live...FOR ME! It may not be for you, but so far this is working great and I haven't felt this good about a nutrition plan in quite a while. I've been in compliance everyday (8 days now) with exception to the 2 meals at work last week (which really weren't that bad), but I still cheated. The holidays may put an even tougher dose of peer pressure on me, but I'll try to gut it out.


I hit some PR's last week, mostly with bending - Refer to my previous post. I tried my snatch test on Thursday instead of hitting Vo2 Max due to time and I hit 100 reps w/ 24kg in 3:46. I don't think I've ever timed 100 reps before, but it felt good and there is some room for improvement.

I also hit an old school workout with one of my clients...All Barbell. Bench Press, Bent Rows, Dips, Straight Bar Curls, Pull Ups and Abs...of course. I was sore as a dog after this. The old hypertrophy days awakened the DOMS demons, but it was cool to do something old fashioned.

This week may be more of a lay off week to coincide with Thanksgiving. Probably GTG stuff and some more bending.

I hope everyone has a safe and happy holiday! I know I'm going to be looking forward to Thanksgiving supper! ;-)

Monday, November 17, 2008

The Blue Nail...Crushed!

I tried bending Iron Mind's blue nail for the first time today. I'd been consistently crushing yellow nails and got a pair of leather wraps...Thanks Kevin! Much more comfortable compaired to the IM wraps.

Here's a vid of the workout today and pic of the damage...

Thursday, November 13, 2008

Full, Un-Sick Week!

Had a great week training. Hit my goals and made some significant gains. Amidst teaching classes, I feel great about the little successes as time is usually my deal-breaker when getting the workouts in that I've planned.

Monday - 11-10-08

Bottoms Up Press Ladders
2x1,2,3,4,5 w/ 24kg
Superset Each Rung w/
3 - 135lb Barbell Hang Cleans

Green - Reverse Grip (1st try to get the groove - THANKS Adam Glass!!!)
2 - Yellow - Reverse Grip - Very Easy
1 - Yellow - Double Overhand
2 - 60D Nails - Reverse Grip

I'll try to get some vids out there of this for critiquing.

Tuesday - 11-11-08

TGU - 5 mins

Beast Goblet Squat
Bottoms Up - 5x5
Superset w/
Pull Ups - 5x5

Vo2 Max - 40 sets of 8 w/ 16kg

Wednesday - 11-12-08 - With Class

Circuit - :30/:30 - 3x
Double KB Squat Thrust
Double KB Overhead Lockout
Sling Shots

Ab/Low Back Circuit

Thursday - 11-13-08

TGU - 5 mins

Barbell Front Squat - Worked up to:

Superset w/ Barbell Power (Muscle) Cleans

Work w/ Class:

Snatch w/ 24kg - 20/20, 15/15, 10/10, 5/5 ~ 4 mins.
Push Ups - 10x10
Swing - 40x
Squat - 30x
Swing - 20x
Squat - 10x
Pull Ups - 4x5

More Bending:
2 Yellows, Reverse Grip
1 Yellow, Double Overhand

The nail bending is really coming along. My wrists, thumbs and hands in general are sore as all get out for several hours after a session, but the pain soon goes away. I've been doing all of my bending with the canvas Iron Mind wraps that comes with a bag of nails. From what I've read, this is the most uncomfortable way to bend, but it's suited me fine this far. I'm getting some leather wraps to try that out soon. I'm ready to move up to consistently smashing blue nails, but I'm not quite there yet. I think with consistency, it'll come. Patience is the key with this stuff!

The beauty of the bending/tension work is that my overall strength continues to improve. With the V02 Max training, my stamina and staying power is still there as well. It seems to be a great mix.

Thursday, November 6, 2008

Two Good Days = A Good Week For Me!

I had a good two days back to back in training. My sinus/head cold subsided and I was able to actually muster the energy to do something in class instead of just coach.

Wednesday - 11-5-08

Variety Day
Circuits w/ Class :30 Work/:30 Rest = 3X
- Snatch
- Planks
- Box Jumps
- Jump Rope
- See Saw Press
- Dead Lifts

Thursday - 11-6-08

Lift Sumpin' Heavy!

Front Squat
Worked up to singles of:

Power Clean
135 1x5
185 2x3
205 1x3

With Class:
- Team Swings and TGU
- Team Front Squat Ladders - 2X1,2,3,4,5
- Smoker - 3X
Heavy 1-Arm Swings - 5/5 - 40kg
Snatch - 5/5 - 32kg
Heavy 1-Arm Swings - 10/10 - 40kg
Snatch - 5/5 - 32kg


Tuesday, November 4, 2008


So I've been a little less than active with my cyber-presence lately. There are many reasons for this…some legit, some not, but they would all sound like excuses to the outside world, so I'll just gut it up and move forward.

First off…WRECK EM TECH!

My alma mater, Texas Tech University, where football reigns king, is on the national charts with a huge win over #1 Texas last Saturday. If you missed it, you missed the game of the year. I couldn't be prouder…BUT, the win means nothing if they get taken down this Saturday against a very talented, determined Oklahoma State team. So stay focused, stay in your zone and beat the hell out of the Cowboys!!! For those interested in football, you don't want to miss this game. It will be a high flying shootout as both offenses have been putting up serious numbers. 7pm Central on ABC.

Secondly…The Election.

In a nutshell, I'm worried. Our society needs to think more like these guys:
"The fact remains that the overwhelming majority of people who have become wealthy have become so thanks to work they found profoundly absorbing...The long term study of people reveals that their 'luck' arose from accidental dedication they had to an area they enjoyed."
- Srully Blotnick

"I find that the harder I work, the more luck I seem to have."
- Thomas Jefferson

The idea of entitlement will cripple this country.

Finally...On to training:
I've been toying with a new training program to see how I like the combination. Here's what it looks like:

Heavy Clean and Press - Ladder Style
Superset w/ Pull Ups, Barbell Rows or Barbell Hang Cleans

Beast Goblet Squat 5X5
Vo2 Max Day - Started with 40 sets of 8 w/ 16kg - Will work up each week

Goof Off/Variety Day

Heavy Pull or Press Day - Dead Lift, Squat, or Power Clean and Front Squat
Double Swings
Friday - Sunday:
Intermittent bending and grip work throughout the week. I've been hitting yellow nails like they're made of rubber. But the blue nail…not so much.

This schedule works with my training, full-time job, social and marriage life(lives). I think I can get strong and conditioned at the same time with this, so I'm going to test it for awhile. Around the beginning of the year, I'll make my way into a Power lifting mode. I'd like to do another full meet next year…maybe coincide with the TSC and then train the techniques for RKC II.