Monday, April 27, 2009

Homemade GHR and Reverse Hyper

So I've been tinkering with a good makeshift GHR and I think I'm sticking with this idea until we can build one or buy one. It also makes for a good Reverse Hyperextension, Roman Chair Ab Machine and Back Extension.

Glute Ham Raise w/ 26lb Kettlebell

Tools Needed: 1,000 lb tire, 1 Barbell, 2 100 lb plates, 3 exercise mats, 1 velcro strap, strong hamstrings are also useful

Reverse Hyper w/ 20 lb Med Ball held by feet:

Great accessory work in conjunction with heavy dead lifts and heavy squats.

I just bought a trap bar for dead lifts and tried it out today for the first time. I pulled 610 lbs. There's not much more room on the bar for weight, but I'm going to figure out how to tap that thing out and pull it. It's a much easier groove than the barbell, so it'll be a good component for my heavy dead lift program.

Hopefully we'll be in the new warehouse this week. Just some minor details to take care of and we're there. Pics to follow!

Tuesday, April 21, 2009

New Gym!!!

So lots has been goin' on in the world of Lone Star Kettlebell. We're moving to a new warehouse and will hopefully have everything ready for the big move by this weekend. The new space is going to double the training space we've been used to. We won't know what to do!
The existing wall, balcony, and staircase gotta come down.

No more wall, balcony or staircase!

Everything loaded for the dump. Now it's time to get this place ready for blood, sweat and tears!

Training has been going excellent. I've been hitting all the numbers I planned for my power lifting cycle and it's been challenging.

Monday I hit a first: 500 lb Dead Lift for 3 consecutive reps. The accessory work has been good too. I've rigged a makeshift GHR out of a barbell, 2-100 lb plates, some excercise mats and my huge tire. It works pretty good and I get a full extension which is what I need.

The new warehouse is going to be aweseome! The folks with CrossFit South Plains are going to continue to join me in the new space, so I'm pumped about that!

Can't wait until we get things moved and organized!

Monday, April 13, 2009

1st Day of Power Lifting Cycle

Today was the first day of an 8-week training cycle. Here's how it went down:

Dead Lift - Worked up to a 5-rep work set.
80% of 555 = 445

Pulled in a sumo stance today for the first time in quite a while. I haven't tried to pull heavy in the sumo stance in probably 2 years. It felt unusually good today. The 5-rep work set went down with great form and speed. I used some knee sleeves which I'll use on my dead lift and squat days. The net effect is that my knees stay warm and knee caps stay in the right place. Felt great!

Assistance Lifts
Circuit the following - 3x5

Modified GHR - Body Weight
Heavy Double KB Swings - (2) 48kg
Single Leg Dead Lift - 185 lbs.

Abs - 3x10

Band Pushdowns - Green Band
Straight Arm Cable Pushdowns - ~ 50 lbs.

The GHR's are done with my knees on the floor and a training partner holding my ankles down. It's not the best, but it's still an extreme contraction in the hamstrings. Good enough for now. The real thing will have to wait until the budget can afford it....unless anyone out there wants to give me an early birthday present???? Hint, Hint!! Here's a pic if you need to know what they look like...

Thursday, April 9, 2009

New Plan...Power Lifting!!!

My web-presence has been less than stellar lately. Not really because of any particular reason other than I think I appreciate updating on all the blog fodder and forums all at once rather than a day-to-day routine.

My KB classes have been rocking since I’ve changed the format. People are getting stronger, leaner, more flexible and in better condition than they ever thought possible. Great efforts = Great results and that’s what these people are putting in and getting out.

I’m in a transition training-wise as I’m planning to enter a power lifting meet on June 6. Starting Monday, I have 8 weeks until the meet so I’ve been tinkering with my program. It’ll definitely be a juggling act with teaching, but I feel up to it for a couple months.

Here’s the current stats:

Current weight – 188 (in the morning)
Planned weight class/division – Unequipped 181

My current lifts are:
Dead Lift – 555 (pulled conventional at TSC last Saturday)
Squat – 445 (tested Monday – medium stance)
Bench – 295 (tested Tuesday)

I haven’t squatted or benched since last summer, so I’ve got some work to do. With some specificity and a little volume, I think I’ll get there.

My ultimate goals in the unequipped division are:

Squat – 550
Bench – 350
DL – 600

This is unrealistic with the amount of time I have to train, but I’m going to push as hard as I can for 8 weeks.

The template will look like this:

Monday – Dead Lift
Wednesday – Bench
Friday – Squat

Week 1 – 80% - Work up to 5 rep max (RM)
Week 2 – 90% - 3RM
Week 3 – 100% - 1-3RM
Week 4 – Deload
Week 5 – 85% - 5RM
Week 6 – 95% - 3RM
Week 7 – 105% - 1RM
Week 8 – Rest and lift on Saturday
(%’s will be based off recent 1RM’s, not goals)

My assistance lifts will consist of: 3-4 Sets of 5-8 Reps of…Make-shift GHR, Heavy Double Kettlebell Swings, Heavy Single Leg Dead Lifts, Heavy Triceps Work (Close Grip BP, Weighted Dips, etc.). I’ll throw some sled dragging and some recovery work with the classes as well.

This plan isn’t based off of anything I’ve ever tried before leading into a meet. I’m just trying to minimize the volume to a lesser frying-point with my CNS. I tend to get burned out easily with a more traditional West Side approach, so we’ll see how this works out.

I’ll try to keep these workouts updated so I’ll have a record.

Thanks goes out to Thomas Phillips, RKC Team Leader for the advice on this program. Good luck on your upcoming meet!

Monday, April 6, 2009

TSC Results

Finally getting around to posting the results....sorry everyone!

Everybody did great at this TSC and I am very proud of all the competitors and I know their best was left in the gym on Saturday! Couldn't ask for better!

Here's how everyone did:

Female - Novice

Amber Bolen
Body Weight - 136
Dead Lift - 225
Pull Up - 0
KB Snatch - 117

Kara Marshall
Body Weight - 148
Dead Lift - 215
Pull Up - 0
KB Snatch - 113

Male - Novice

Anthony Furgeson
Body Weight - 240
Dead Lift - 385
Pull Up - 1
KB Snatch - 124

Male - Open

David Spriggs
Body Weight - 265
Dead Lift - 470
Pull Up - 2
KB Snatch - 109

Terrel McReynolds
Body Weight - 165
Dead Lift - 405
Pull Up - 26
KB Snatch - 110

Male - Elite

Jason Marshall
Body Weight - 193
Dead Lift - 555
Pull Up - 15
KB Snatch - 96