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Sensei
07-15-2007, 10:41 PM
So, after having numerous issues, the latest being related to my ear, I've resigned myself to the fact that heavy training is something that must be a rarity... "Heavy" is, of course, all relative, but I've never been a "raw power" animal.

If I had been born a wild predatory animal, I'm pretty damn sure I wouldn't have been a bear or a cheetah (if so, I'd be the weak and sickly one). No, I'd probably be something like a badger or woodpecker - not sexy, but I guess we all fall somewhere on the strength chain...

In any case, for at least the next couple of months (as health permits), I'll be focusing all my efforts onto my kettlebell training and getting ready for the kettlebell instructor course and testing in September.

Here's my last workout if you didn't follow my last log. http://www.wannabebigforums.com/showthread.php?t=90310&page=21

Anyway, this will be my new log from now on. Thanks to all of you that visited my old log and I hope you'll continue to check this one even if it is mostly just a bunch of nancy-weights and kettlebells...

Tuesday, July 10, 2007
One-Arm KB Snatch (w. 53lb KB): x64

I was shooting for 65 (the number required for instructor certification) and miscounted.... AAAAARRGGH!!!!!!!!

UzEI-Zc57UE

getfit
07-16-2007, 03:28 AM
oh nice title of your journal.Good Luck with everything.

ericg
07-16-2007, 05:57 AM
Whats up with your ear John? Good luck with the KB course test!

Coke
07-16-2007, 06:21 AM
Good deal my man, on with the new.

tomv
07-16-2007, 06:21 AM
I Believe You Can FLY! (Or some other motivational crap =P).

Very appropriate thread title Sensei, hope I can scam some KB workouts from your journal hehe ;-).

Sensei
07-16-2007, 03:54 PM
Thanks everyone. I'm not sure what's wrong w. the ear, but I have raging tinnutis (sp?) in it right now and sounds are muffled. I went to the doc today and he thought there was fluid build-up. I don't know that heavy squats are the cause, but they were definately the trigger for the symptoms. I've had ear issues since I was a teenager.

I haven't completely given up on ever lifting heavy or doing PL again, but those aspirations are going to be on hold for a while. I'm ok with that for now and I'm pretty content to work on kettlebells. Strength endurance used to be my thing when I was younger and I'm kind of looking forward to seeing where I can go with it.

Noxon
07-16-2007, 07:22 PM
Sorry to hear (Argh...) that your ear is still bothering you, but it's good to see you taking things in stride. I look forward to seeing where you take your endurance training.

I hope you'll still make the Rx series power lifting videos, though. Those things are lifesavers for all us nublets.

ddegroff
07-16-2007, 08:19 PM
Bummer about the ear.

On the positive KB's look fun. We just got some at my gym, but we can't use them.

Keep posting the KB video's so I can see all the stuff I can do with them :thumbup:

nhlfan
07-16-2007, 10:50 PM
dear lord, 65 reps! even woodpeckers stay in the 40-50ish range.

sorry to hear about the ear man. it's good to hear that you're adapting to your health problems.

Sensei
07-17-2007, 10:31 PM
Thanks everyone!
On the positive KB's look fun. We just got some at my gym, but we can't use them.

Keep posting the KB video's so I can see all the stuff I can do with them :thumbup:Here's some to get you started: http://www.youtube.com/profile_videos?user=aosjeff&p=r

Sensei
07-17-2007, 10:33 PM
Tuesday, July 17, 2007
One-Arm KB Snatch (w. 53lb KB): x40, x20, x20, x20

Really dehydrated today, I think. Sweat smelled like pure ammonia (gross, I know...). I'll be watching the diet a little more closely.

ddegroff
07-17-2007, 11:18 PM
Thanks Sensei! Those look great, need to try them.

GO drink some water...

Coke
07-18-2007, 06:43 AM
Good stuff, gotta keep things on track no matter what.

Sensei
07-19-2007, 09:59 PM
Thanks Ddegroff - theartofstrength.com has some great stuff. Anthony Diliguio has his newsletters archived there and the KBs he sells are nice too.

Thanks CoCoa.

Thursday, July 19, 2007 - Tabata One-Arm KB Snatch
Tabata (:20 on, :10 off x 8) One-Arm KB Snatch w. 53lb KB
x8, x8, x8, x8, x9, x9, x9, x9 = 68 reps

I was sucking wind on the last two sets, but it wasn't bad at all. I think if I really crank them out, the best I'll ever be able to do is 80 reps (1rep/2secs) unless I don't hold it at all at the top.... that'd be the same thing as shaving squats high IMHO so we'll just have to settle for 80 as the ultimate goal for me w. Tabata.

ddegroff
07-19-2007, 10:03 PM
Is that eight each arm?

That looks like fun!

Thanks for the link.

Sensei
07-19-2007, 10:13 PM
Yeah, I alternated arms on the sets (set 1 - right, set 2 - left, etc.). I might give it a shot w. the 70lber next week - we'll see.

Sidior
07-19-2007, 10:18 PM
Best of luck with the new goals, it is always very informative to drop by your journals.

Questor
07-19-2007, 10:49 PM
I hear ya about not being a bear or other powerful animal. I'm afraid I'd have been a monkey. Not a 'muscles like steel cables' gorilla. No, more like a Howler Monkey. Or the kind with the red ass. Yeah, I'm not a very impressive man. lol

Sensei
07-19-2007, 11:06 PM
We'll just call this thing "The Questor":

http://www.bohol.ph/pics/large/tarsier1.jpg


Thanks Sid.

Bob
07-20-2007, 08:47 AM
OK Sensei... a couple of new contest ideas for you and I!!!
Who can get beat up more?
or
Who can heal faster?
or
Who can stay injury/sickness free longer?

hahaha.... ;)

Anyway... great new journal.. keep with it.. and I believe you'll be ready on the backside of the kb training/certification to push some heavier weights again.

Either that... or you'll be ready to start your crossfit certification... :0

Anthony
07-20-2007, 08:56 AM
Either that... or you'll be ready to start your crossfit certification...

:withstupi

See you soon Sensei!!

:D

Sensei
07-24-2007, 09:11 PM
Thanks Bearwolf. Yeah, whatevah... You and Mr. Crossfit won't see me doing no stinkin' "dolphin chins"!!!!

Tuesday, July 24, 2007
One-Arm KB Snatches (3:00 w. 53lb KB): x60 (x20r, x20l, x10r/x10l)
One-Arm C&P (w. 70lb KB): x1/x1, x2/x2, x3/x3, x1/x1, x2/x2, x3/x3

Wow, I'm really embarassed to see that I haven't worked out since last Thursday!!! I've been into the gym a couple times I guess - I made a SQ Rx video and did some OHSQs just so my body remembered how to do them, but I can't allow myself to go so long without training... I felt crappy all day and everything was achey - I feel much better now.

I trained in my garage and it was in the 90s. I wanted to do a few more ladder sets w. the C&P, but the bell was slipping on my forearm and cranking my wrists and elbows - a combination of iffy technique and a lot of sweat...

ddegroff
07-25-2007, 06:17 AM
Whats the heaviest KB you own?

Those C&P must have been tough.

Coke
07-25-2007, 06:26 AM
I'm hearing you dude, just a couple of days off mess with me, lol...props just for working out in the heat.

tomv
07-25-2007, 06:52 AM
Haha is he a man or machine? Good on you for keepin it up in the heat sensei!
Keep up the solid training.
I met a dude today that has done a KB cert course and sells them too :D.

Sensei
07-26-2007, 06:59 AM
Thanks everyone.

Dedegroff,
I own a pair of 53lb KBs and a 70lb KB. I'll get more eventually, but they aren't cheap.

Wednesday, July 25, 2007
SQ: bar x 6, 135 x 3, 225 x 1, 315 x 1, 405 x miss, 405 x 1

I was making Squat Rx #10 and ended up working up to a max. It was so hot in the gym that I didn't need much of a warm-up. I was pretty happy w. the 405 considering how little I've been squatting over the past few months.

ddegroff
07-26-2007, 07:29 AM
Ah I see.

Nice squatting.

Coke
07-26-2007, 12:33 PM
...I was pretty happy w. the 405 considering how little I've been squatting over the past few months.

And you should be pleased with that my man, in a special class of lifters when you can squat 4pps after a few months away from 'em, that's sweet...numbers on that movement would be off the wall if you'd take the time to make the steady climb upwards.

Sensei
07-27-2007, 11:14 PM
Friday, July 27, 2007
Windmills (w. 53lb KB): x20, x20, x20

Sensei
07-27-2007, 11:38 PM
And you should be pleased with that my man, in a special class of lifters when you can squat 4pps after a few months away from 'em, that's sweet...numbers on that movement would be off the wall if you'd take the time to make the steady climb upwards.
Thanks Coke! What usually happens as I climb upwards is I roll down the hill and land on my ass like Tommy Lasorda did in that one All-Stars game a few years back... Anyway, trying to remedy that...

http://www.dodgerblues.com/images/lasorda_fall.gif

Noxon
07-28-2007, 01:15 PM
Great squatting there John! I wish my gym had kettlebells... I wonder if they can be persuaded.

Sensei
07-28-2007, 11:25 PM
Some gyms can be more open to suggestions than you'd think... It's worth a shot.

Saturday, July 28, 2007
Russian Hockey DLs (w. 53lb KB): x10 x 7sets

Bob
07-29-2007, 10:02 AM
Great work on the ME squat Sensei... I'd bet there is a lot in the tank.. and would just need a few heavy sessions to bring it out...

Stay w/the KBs... get that certification... get that healing done.. and be ready for the heavy stuff in Oct.... by end of year, you are back at 5PPS...

Sensei
07-31-2007, 09:16 PM
Thanks Bear. I was just f***ing around. I was pretty surprised with it considering it was no suit, no belt, no nothing and I haven't been doing crap... I really feel like I need to be "lifting" again - everything starts to ache when I take too much time off from the big three, even w. the KB work.

Tuesday, July 31, 2007 - A.M.
KB Swings: 53lbs x 10
KB Snatch: 53lbs x 10
KB Snatch: 70lbs x 10r, x10l

P.M.
KB Swings: 53lbs x 15
KB Snatch: 53lbs x 10

KB Snatch w. 70lb KB (5:00): x12r, x12l, x6r/x6l, x6r/x6l, x2r/x2l
Total Reps: 52 reps

nhlfan
07-31-2007, 09:37 PM
nice snatches.

ddegroff
07-31-2007, 10:40 PM
Nice KB work!

I still can't use the KB's at my gym, the "room needs to be painted".

Coke
08-01-2007, 05:54 AM
That some great stuff man, got in two KB sessions in one day.

tomv
08-01-2007, 06:43 AM
Holy Hardcore Sensei! You're really starting to work the heck out of those kettlebells mate but I hope you still find time to fit in the big 3 :). I think it's apparent to most people that Squatting (behind family and friends) is your one true love :P.

Sensei
08-01-2007, 10:16 AM
Thanks everyone. Last night was ok, but training has been crap lately. No real excuse except I've been lazy and the Squat Rx videos have been taking more time than they should.

ddegroff,
I hope that the paint dries quickly... ;)

KevinStarke
08-01-2007, 10:19 AM
Workouts are looking good man and the KB stuff is sick as usual.

Sensei
08-01-2007, 10:24 AM
Wow! Hey Kevin! Hope things are going well with you! Thanks for stopping in.

KevinStarke
08-01-2007, 10:27 AM
Of course big guy.

Sensei
08-02-2007, 08:44 AM
I'll be offline for a week or so everyone. I hope everyone's training is going well. Talk to you again soon.

Sensei
08-04-2007, 10:24 AM
So much for my internet fast...

Friday, August 3, 2007
KB Swings, passes around waist, figure 8s, KB Snatch (all w. 53lb KB)

5:00 KB Snatch (w. 70lb KB): x8/x8, x8/x8, x7/x7, x6/x6
Total Time: 4:40
Total Reps: 58 reps

ddegroff
08-04-2007, 10:30 AM
Just found out that they can't paint the room till December. So my boss said forget it we'lll just set up the room next week.

You know I was doing DB snatchs yesterday thinking it would be awesome to use the KBs. Strong work big guy!

Coke
08-06-2007, 06:00 AM
So much for my internet fast...

For real man, that was one quick week, lol...fine KB work like always.

Sensei
08-06-2007, 07:35 PM
ddegroff,
Sounds good! I hope you can get at it and that you enjoy it!

Coke,
Thanks. Can't stay away, I guess!

Monday, August 6, 2007 - SSST (10:00 of KB Snatch w. 53lber)
120 reps in 9:15 (don't remember the reps and where I switched hands, put down the KB...)

One-Arm KB Snatch w. 53lber: 27 reps in 1:00 (12 right, 15 left)

Hands are in pretty bad shape. I stopped at 9:15 because it wasn't going very well and knew I couldn't get more than 140 - it's ok, I got the conditioning work in.
The one-minute fast snatches were a bad idea - I could feel my callouses on the verge of giving and I have lovely blisters under them now. Luckily, the skin didn't tear and I figure a few days of taking it easy will be enough for them to heal.

HeavyBomber
08-06-2007, 07:55 PM
Nice journal. I love your gym man!

bjohnso
08-06-2007, 10:34 PM
Nice squatting Sensei. 405.... Jeez man, and you haven't even been squatting, just kettle bell stuff mostly right? Was that to parallel or ATF?

SupRsmall
08-06-2007, 10:48 PM
yeah 4pps! Whats the highest you've hit sensei?
Haha, i like how you still warmup with the bar on your squats! ;)

tomv
08-06-2007, 11:00 PM
Haha Intense training sensei! Chalk might help?

Any idea when you're going for your KB certification?

Sensei
08-06-2007, 11:16 PM
Thanks everyone.

bjohnson,
You can see me doing that 405 on Squat Rx #10 (Set-Up & Breathing). It's to parallel w. no belt (which is unusual for me).

tomv,
I use chalk when I'm doing high reps, believe me! It was 90 degrees and humid as hell which didn't help.

Sept. 7-9.

Sensei
08-09-2007, 08:56 PM
Thursday, August 9, 2007 - KB Work w. 53lber
Swings x10
Passes Around Waist, Figure 8s
Turkish Get-Ups: x6 (alt. arms)
C&P: x20 (x10/arm) x 3

There were DBs up to 50lbs at the "exercise facility", so I tried some one-arm DB snatches for the first time in years. The 50 felt like snatching air. Kind of like to challenge myself in these some time - probably wait until after the cert though.

ddegroff
08-09-2007, 09:50 PM
I love one arm DB snatchs. How much different is it doing them with KBs?

sharkall2003
08-09-2007, 10:07 PM
Watched Squat Rx #10. Very informative. Thanks for all the video documentation. It's very helpful.

Sidior
08-09-2007, 10:57 PM
Awesome KB work. Did I read you are going for a certification?

Sensei
08-10-2007, 06:58 AM
Thanks everyone.

ddegroff,
Can't really use much of a swing with the DB. More like a barbell snatch than a KB snatch.

Shark,
Thanks!

Sid,
Thanks. Yes, I'm going to the September 7-9 RKC certification. I know there are other certifications these days and the girevoy sport direction is very appealing, but I decided to throw my lot in with Pavel and see where things take me. Pretty excited about it - I'd better be, because it's a ****load of $$.

PizDoff
08-10-2007, 02:10 PM
Poking in here, looks like fun.

Sensei
08-10-2007, 06:41 PM
Thanks PizDoff! Nice name btw.

A RANT
May I rant? Well, I'm going to... I just assume everyone here is smart enough to understand that the hamstrings are a major player if you want to squat heavy. Apparently, not everyone does because I've been dealing with three major morons commenting on Squat Rx #3 (see "discussion" here: http://youtube.com/comment_servlet?all_comments&v=znPFEAtk8QE&fromurl=/watch%3Fv%3DznPFEAtk8QE ).

Lordy... I try. I really do.

ddegroff
08-10-2007, 08:23 PM
Haha, what a bunch of idiots! I just commented to help ya out. It took me a while to grasp the concept of closed chain vs. open chain. Once I got that I figured out that squatting is the best leg exercise there is, period. Also from my squat session on Monday, my glutes, quads, and hams were sore as hell.

Rant on, they are total idiots.

Sensei
08-10-2007, 10:58 PM
Thanks for commenting there. I am pretty sure they would have no idea what an open or closed-chain exercise is. Even if they did, I'm sure they wouldn't grasp the significance of it. Geez, all you really need to know is that the hamstrings act as a hip extensor and it should be damn obvious that the hamstrings do a sh**load of work when squatting, but OH WELL!...

Maybe I'll make Squat Rx #13 a Q&A thing and cover things like open/closed-chain, concurrent and countercurrent movement, and anything else people shoot questions about... Problem is, I don't think any of that is really all that useful - it's nice to know, but... Another problem is that I'd be delving into stuff I am not particularly comfortable with and a-holes that that like to pounce on the tiny crap that doesn't really matter (like whether it's semimenbranous, semimembranous, or semimembranosus... good gawd)... I don't know. I was planning on doing box squats, pause squat, concentric squats, and oscillatory-isometric squat (squats with a limited ROM from just above to just below the sticking point) on the next one, but I'd be open to suggestions if anyone has some.

Sensei
08-10-2007, 11:10 PM
ddegroff,
They just keep regurgitating the same thing. Unless they present something new, I'll be deleting their posts so don't bother responding - they WON'T get it because they don't want to get it.

ddegroff
08-11-2007, 12:58 AM
Yeah, I gave up after that second post. I was bored to begin with and they just seemed like idiots.

Closed chain is a big deal when it comes to the legs, but most people don't really care. They know they squat big, you get big legs and that's all the matters.

I like the idea of different types of squats, most don't know of all the different variations, etc.

Bob
08-12-2007, 07:40 AM
Hey Sensei, I was just reading your rant... and had to go to YouTube and comment... probably not the most intelligible posts.. but those 2 idiots really did strike a nerve. lol

So you ready for the certification?? Just a few more weeks, right?
Can you do everything on the prep list?

Sensei
08-12-2007, 08:08 PM
Thanks guys. Yeah, they definately made me lose my cool... I mean COME ON! I appreciate you guys taking the time to post a reply.

Sunday, August 12, 2007 - GPP at the Fair
Walk, Throw, drag, suitcase DLs, bearhug carry, and yoke walk w. 35lb wriggly ball of boy in 90+ degrees and high humidity.
Stopped by the Marines booth and did 16 pull-ups in the blazing sun with no warm-up and a crowd. Got a cap that my boy wore proudly. Lot of respect for the Marines (and soldiers in general) - Semper Fi!

Noxon
08-16-2007, 07:59 PM
Wow John, unbelievable how freakin' ignorant and narrow-minded people can be. Do they not realize that Squat Rx #3 is one little microcosm of a 10+ part series? Jeez. As if your entire message on squatting is glute hams. Ha.

Anyway man, nice training in here with the KB and all, and to hell with the YouTube kids. Your instructional videos are awesome man. I credit your Squat Rx series with teaching me how to squat properly... I just squatted today and felt great doing it in large part because of all the little things I was able to pick up from your videos.

Sensei
08-16-2007, 09:07 PM
Thanks Noxon. They are trolls - at least two or three of them registered accounts just to post their ignorance to the Squat Rx vids.

It's great to hear that your squatting is going well. That really makes it all worth it 10x over!

Thursday, August 16, 2007
One-Legged DLs (w. pair of 53lb KBs): x10 x 4sets

Again, I'm embarassed how training hasn't been going at all over the past week or so.
I have basically two weeks and a week of rest before the KB instructor certification course - I have to train hard, but be really careful not to overdo it. Tomorrow, I'll try to do some light snatches and presses.
Going w. a friend on Saturday to a push-pull meet - he's looking to DL 3xbdwt. Hopefully, he'll have a good day.

Coke
08-17-2007, 06:18 AM
Good deal, being smart about it all before the certification training - best of luck with that man.

ddegroff
08-17-2007, 02:15 PM
It's almost time. I'm sure your ready.

Monday is the day I finally get to use the KB's.

DoUgL@S
08-17-2007, 05:40 PM
Good luck Sensei.

KingWilder
08-17-2007, 05:45 PM
Good luck on the cert man, I'm sure you'll do very well

SupRsmall
08-17-2007, 05:50 PM
tell the youtube trolls to do a vigorous hamstring workout. Check and see if the hamstrings are sore the next morning. If they are go the gym and squat. Make sure they are done right too. Knees before feet, and parallel.

If they still are ignorant then case closed lol.

Noxon
08-17-2007, 08:03 PM
Good luck

Sensei
08-21-2007, 07:12 PM
Thanks everyone, I appreciate it. I've felt like a big pile of guano lately - not enough sleep, poor eating, the heat, work, etc.... Ran out of excuses today and actually picked up the KBs...

Tuesday, August 21, 2007
Swings w. 53lb KB: x10, x10
Snatch w. 53lb KB: x20
Front SQ w. pair of 53lb KBs: x10, x10
C&P w. 53lb KB: x20
Front SQ w. pair of 53lb KBs: x10, x10

Front squats were exhausting. Week and a half of training followed by a week of rest and it's certification time...


tell the youtube trolls to do a vigorous hamstring workout. Check and see if the hamstrings are sore the next morning. If they are go the gym and squat. Make sure they are done right too. Knees before feet, and parallel.

If they still are ignorant then case closed lol.Trust me, if there was peer-reviewed research that says you need to crap standing over the toilet, they'd say it's the only way to go... I'm done with them and unless they bring something new, I'll just be happy to delete their stupid comments.

Coke
08-22-2007, 05:29 AM
Great stuff man, like them front squats with the KB's

Sensei
08-23-2007, 09:17 PM
Thanks Coke. I appreciate you dropping in like you do.

Thursday, August 23, 2007
Swings w. 53lb KB: x10, x10
Snatches w. 53lb KB: x20
Front SQ w. Pair of 53lb KBs: x10, x10
Presses w. Pair of 53lb KBs: x10, x7, x3
Snatches w. 53lb KB: x20

Just trying to get the reps in right now.

Coke
08-24-2007, 06:08 AM
Wow man, that's a ton of work - great job.

ddegroff
08-24-2007, 08:34 AM
Lookin' good. The cert must be days away at this point.

My boss has me watching a KB training video, interesting stuff.

Hephaestus
08-25-2007, 03:42 PM
Just curious do you have a routine set up for your kettlebell-only work? I am getting in kettlebell after football and replacing heavy-lifting with it for awhile to see how it goes, see how i like it. GL on the certification, let us know how it goes.

Sensei
08-25-2007, 03:57 PM
Ddegroff,
One week of training and a week of rest and it'll be RKC time.

football60,
Right now, I'm on the "do something, anything!" training plan... Not the best obviously, but work and family are keeping me pretty busy right now.

Saturday, August 25, 2007
Swings (w. 53lb KB): x20
Snatches (w. 53lb KB): x20
Front SQ (w. pair of 53lb KBs): x10, x10
Windmills (w. 53lb KB): x10, x10
Snatches (w. 53lb KB): x40

Still just trying to get the reps in.

Noxon
08-25-2007, 04:04 PM
Monster volume John, looking good.

Anthony
08-25-2007, 04:14 PM
... :rolleyes: ... kettlebells ... :rolleyes: ... what a surprise ... :rolleyes: ....

Seriously though, wish you luck at the RKC. I know you told me before, but what KBs do you use? We'll be ordering a bunch in January and I'm not sure if we should go pound, kg, or pood style. Suggestions? Seems like a pain in the ass that there are so many different versions.

Sensei
08-25-2007, 07:36 PM
Thanks Noxon. Call me Boris.

Anthony,
Thanks! ...assho. ;) I'm going to be getting a set after the certification. I'd like to have a pair of 18, 35, 53, 70, and 88 pound kettlebells - won't be able to afford all at once, but that would cover just about everyone. I can't remember the poods and kilos... The Yank in me, you know...
I've tried a few kinds of KBs now, and if I were to recommend some, I'd say look into the performbetter.com ones. I bought my father one and it's pretty nice - reasonably priced, handle is smooth. Bearwolf bought some too. I like the dragondoor ones too, but once in a while you get one that has some extra crap on the handle - it can really tear the **** out of your hand if you're doing high rep snatches.
You know.... you should ask Catherine Imes at the CF Forums - she'd know 1000x more than I would about brands. I'd want to hear her opinion too.

Sensei
08-26-2007, 09:05 PM
Sunday, August 26, 2007 - TABATA KB SNATCHES
Tabata (:10 off, :20 on x 8) w. 53lb kettlebell
x9, x9, x9, x9, x9, x9, x8, x8 = 70 reps

A PR by a whopping 2 reps... not complaining though.

Sensei
08-27-2007, 09:39 AM
Fixed link
7rXJKqCiWM0

Coke
08-27-2007, 01:38 PM
Good stuff with them KB snatches, just the high reps alone were killer.

Sensei
08-28-2007, 10:43 PM
Thanks Coke. Yeah, the reps make it fun.... sometimes.

Tuesday, August 28, 2007
Front SQ: bar x a lot, 135 x 10 x 4sets

Was making Squat Rx #15 (The Front Squat) and MAN, have I gotten pathetic! 135 wasn't hard, but my technique was awful... I just need to squat again! I hope the rustiness doesn't show through too bad in the video, but after watching it so many times while editing, I can't tell... I think the video will be pretty rudimentary for people familiar w. the front squat, but hopefully there will be a tip or two for most. It should be up by tomorrow morning.

Coke
08-29-2007, 06:36 AM
Good deal on bringing the front squats into the mix...that is one difficult movement technique wise.

ddegroff
08-29-2007, 06:52 PM
That video is nuts big guy!

I'm sure you heart was ready to jump out of your chest.

Sensei
08-29-2007, 07:06 PM
Thanks Coke.

ddegroff,
Yeah, it was definately getting rough after 3 minutes...

Sensei
08-29-2007, 09:01 PM
Wednesday, August 29, 2007 - TABATA KB SNATCHES
Tabata (:10 off, :20 on) KB Snatches w. 70lb KB
x7, x7, x5, x5, x5, x5, x5, x5 = 44 reps

This was pretty rough. Unlike the snatches w. 53lber three days ago where the pain gradually escalated, these just hurt almost right away... Lot of room for improvement here.

Fuzzy
08-30-2007, 05:52 AM
Just a question Sensei.

Would it not be easier to pull close to the body and shrugging more, and dipping under as well?

I know the weight is nothing but I *ASSUME* that your method is slightly less effecient.

Just wandering...

Sensei
08-30-2007, 07:05 AM
Just a question Sensei.

Would it not be easier to pull close to the body and shrugging more, and dipping under as well?

I know the weight is nothing but I *ASSUME* that your method is slightly less effecient.

Just wandering...It probably would not be easier Fuzzy. The shape and size of the kettlebell allow you to swing the weight and, trust me, there's no way I could do as many reps so quickly if the weight went straight up and down.

It's just different than an OL snatch. If I handed you a 100lb kettlebell and asked you to snatch it, you could a) rip it off the floor and pull it like you would a barbell snatch, or you could b) take it off the floor and swing it to get some momentum going first. Trust me, done correctly, option "b" is going to be easier.

I do shrug with a KB snatch, it's just with one shoulder though, so it's a little harder to see. I don't really get any ankle extension and that's something to examine - I honestly don't know if it would be better to do so or not - there are successful OLers with minimal ankle extension. I'm not sure about KBers, but if your goal is to KB snatch a given weight as many times as possible, staying in a good position and using as little energy as possible to get the weight up. If I was doing 1RM w. a kettlebell, I'd probably be using more ankle extension.

Fuzzy
08-30-2007, 07:49 AM
Understood. Thanks.

ddegroff
08-30-2007, 10:13 AM
On the same idea of shruging the crap out of a KB. What about one arm DB snatchs. Would it better to swing or do it more like a BB OLY snatch?

I've done both the latter seems to work better with a DB. But if i'm planning on working with KB's in the future which route would you do?

Sensei
08-30-2007, 04:58 PM
I think that when you're using a DB, you pretty much have to go with a lot less swing.

As far as the shrug goes, I think that it's there, it's just hard to see.

http://i11.photobucket.com/albums/a178/johnnymnemonic/Picture2.pnghttp://i11.photobucket.com/albums/a178/johnnymnemonic/Picture3.pnghttp://i11.photobucket.com/albums/a178/johnnymnemonic/Picture1-1.pnghttp://i11.photobucket.com/albums/a178/johnnymnemonic/Picture4.pnghttp://i11.photobucket.com/albums/a178/johnnymnemonic/Picture5.pnghttp://i11.photobucket.com/albums/a178/johnnymnemonic/Picture6.png

ddegroff
08-30-2007, 05:10 PM
Alright cool that's what I'll stick with then. s

Sensei
08-31-2007, 11:32 PM
Friday, August 31, 2007 - TABATA KB Snatches w. 70lb KB
Tabata (:10 off, :20 on x 8) Snatches w. 70lb KB
x8, x8, x6, x6, x5, x5, x5, x5 = 48 reps

Probably be my last session of consequence before the kettlebell instructor certification next weekend. It was pretty hard, but not awful. I know that I'm going to be absolutely toast after each full day of doing nothing but KB work and I AM NOT PROPERLY CONDITIONED but there's not a lot I can do about it right now unless a genie comes and says he/she'll turn me into a 180lb, <10% bodyfat cardio-machine...

MAY I RANT AGAIN?...
I don't know how seriously to take this a-hole that showed up at my forum today, but...

Hi Boris, First of all I appreciate your good intent and trouble taken to make those videos. However, I am in touch with coach Rippetoe and I did send him your youtube videos. I am sorry to say you need to re read Starting Strength, as coach Rippetoe thinks your squat instructional videos are incorrect. The hip drive is an important part of the squat and your squats are more like a leg press. The hips need to move slightly faster than the shoulders out of the hole although not as exaggerated as the good morning position shown in the videos. Rippetoe has a DVD in the works and that should be useful.Well, #1) I think the world of Mark Rippetoe. #2) If Mark Rippetoe indeed said it, I hope he just didn't handily dismiss the entire set... #3) Many coaches coach the same skill sets with different methods, #4) what the hell does this guy want, a refund?, and #5) This guy's an a-hole regardless.

Needless to say I've e-mailed Mark Rippetoe and PMed him at a forum he frequents. Hopefully, I'll hear back from him.

DoUgL@S
09-01-2007, 12:16 AM
Don't let 1 a-hole get to you, those of us that have seen your videos appreciate the extra info.

I hope a Rippetoe responds to you, it's hard for me to believe that he wouldn't have already contacted you if the videos were so off as the a-hole put it.

Sensei
09-01-2007, 06:48 AM
Thanks Doug - I'm sure he's a busy man, but yeah, I hope he gets back to me.

Fuzzy
09-01-2007, 08:21 AM
What?!?!?! My coach is handing out the link to the vids to everyone in the gym!

Mark rippetoe may be great, but doesnt mean hes the end all strength coach. Not dissing him but I cant understand how any of these videos are bad.

Especially from a man who knows so much about the squat motion.

Bob
09-01-2007, 08:22 AM
Hey man.. this guy might be a jerk.. but even if Rippetoe comes back and spots something with the form, it's gonna to something small. 99.99% of the world can't squat with your form.

And of coarse... if he has a video in the works, he does need to make money.. so to fix that other .01%, it might be worth it.

Cheer up man.. your vids are excellent... and free...
1 or 2 bad reviews don't bring down the other 1000 good reviews...

Have a great Labor Day weekend...

PS.. good looking workouts too..

Sensei
09-01-2007, 08:28 AM
Thanks - you guys are the best. Seriously.

...pretty soon, I'll be posting emo threads in general chat. (not seriously)

Stumprrp
09-01-2007, 09:07 AM
rippetoe knows whats good for him if he doesnt get back to sensei, he gets sexually molested by Stump.

maybe not, but dont let the guy get you down man, you know your stuff

Sensei
09-01-2007, 06:17 PM
Thanks Stump. I guess it's no big deal either way really. Dan John liked them and that was nice. I guess I shouldn't expect everyone in cyberspace to like them...

Like Bear said, I should be damn happy that there have been so many people that enjoyed the videos and (I'm not bragging even though it sounds like it) hearing someone tell me that they have squatted less painfully, more confidently and more powerfully because of the videos is worth a million times any one coach's endorsement.

Sensei
09-02-2007, 08:20 PM
I swear this will be the last time I mention this (unless Rip gets back to me), but the more I mull it over, the less and less I believe this guy has any contact with Rip at all... I'm reasonably sure he just wanted to discredit me in front of my audience and provoke me into sending a nasty e-mail to Mark Rippetoe which would further his cause. Why would he do that? I don't know - I've never really understood the troll's mentality, or the necessity of some to tear down useful information using straw-man rhetoric... Ok, I'm done. I promise.

Sensei
09-03-2007, 12:57 AM
Sunday, September 2, 2007
Hack Squats: bar x a lot, 135 x 3 x a lot

Was making Squat Rx #16 http://www.youtube.com/watch?v=PLgPJVwemtU and did a lot of sets to work on form. Kind of like the front squats - not hard, but technique was really rusty...

MPB
09-03-2007, 01:55 AM
I don't know about that guy trying to discredit your work but I know your videos are very helpful definately helped me to overcome my squat plateau. I was struggling with 265 lbs for 5 reps until I studied your videos and after practicing, 265x5 felt like a piece of cake! Now I'm doing 285x5 so I just want to say thanks and keep up the good work!

Sensei
09-04-2007, 06:41 AM
Thanks Pit - that's great to hear, especially from a pistol freak like you!

btw, Mark Rippetoe shot me a PM and I'll be calling him tonight. I'm really excited to hear what he has to say - good or bad.

Sensei
09-04-2007, 08:09 PM
WOW! Just got off the phone with Mark Rippetoe - WHAT A FREAKING AWESOME GUY! We talked for an hour about form and lifting. Some of our time was talking about articles, interviews, etc. that he had done in the past, some of it about his book that's about to come out, and some of it about coaching in general.

The cool thing is that here's a guy that's probably busy as hell with books, articles, forums, seminars, and his own gym and he makes time to sit down to talk with a high school teacher/coach for AN HOUR about form. To top it off, in his own words, he's "not very good at typing"... Seriously, what a great coach.

I'd try to write down a summary of what we talked about, but it'll take a while. As far as the Squat Rx vids are concerned, he did question the use of certain drills/exercises to correct lower back rounding and I agreed with him 100% on his assessments. There are definately some exercises/drills that I included in some videos that would have been more appropriately placed elsewhere or discarded because they would be of marginal use to squatting or the issues in question - for example, the wall squat = probably a good drill for learning the front squat, but probably not the best for learning how to low bar squat properly.

Anywho, I'm just blown away by the guy. Lots of fun to talk to him and I hope to again someday at a seminar or at his gym.

Boris

tomv
09-04-2007, 09:23 PM
Glad to hear that he was such a great guy Boris! I think if anyone deserves that kind of treatment from Mark Rippetoe you are a prime candidate! Not only do you teach S&C you also have created at your own expense (both time and money) excellent videos on teaching people perhaps one of the best exercises on the planet!

Hope it all works out with meeting up with him and that all your training and your RKC goes well!

ddegroff
09-04-2007, 09:35 PM
That's awesome that Mark actually called you.

I need to catch up on the Squat Rx's. I had no idea you had that many more. lol Got to get to work i guess.

Coke
09-05-2007, 05:35 AM
Glad you got the chance to talk with dude, that's some super networking.

Sensei
09-05-2007, 05:52 AM
Thanks guys.

Actually, I called him and I'm STILL reeling from the hour of time he gave me. I mean, when was the last time you just gave an hour of yourself to someone you didn't know? I try to do my part, but it's been a while for me... I ended the call because I didn't want to tie him up any longer than that, but I'm sure if I had still wanted to talk, he would've stayed on the phone with me for another hour. Talk about giving back to the profession!

Anthony
09-05-2007, 06:46 AM
WOW! Just got off the phone with Mark Rippetoe - WHAT A FREAKING AWESOME GUY!

I talk to Mark on occasion and I have to agree 100% ... total stand up guy.

Stumprrp
09-05-2007, 08:44 AM
you should try to do some highschool or college coaching man

Sensei
09-05-2007, 09:17 AM
Anthony,
Great, great guy. I'm not a sales-person, but I pre-ordered his new book btw at http://www.aasgaardco.com/store/store.php?crn=206 I'm sure I would've bought it anyway, but talking to him sealed the deal quick.

Stump,
Thanks! I've actually done quite a bit of coaching as far as swimming goes and a few years of S&C here at the high school. I haven't done much since my son was born, but when he's older and can understand why daddy's never home, I'll probably start doing more.

Noxon
09-05-2007, 07:54 PM
Wow, that's a pretty awesome thing when somebody takes time out like that. Sounds like he's a really great guy. I'm glad you got the opportunity to talk to him.

bjohnso
09-05-2007, 09:43 PM
Is the front squat instructional video out yet? I learned a lot from your other squat videos, they helped me bust through my plateau.

Sensei
09-06-2007, 05:57 AM
Noxon,
I am too! I guess I'm glad a troll pushed me to contact him!

bjohnso,
Squat Rx #15 is about front squats - take a look and tell me what you think: http://youtube.com/watch?v=3NRmdtSvmQQ

Bob
09-06-2007, 07:53 AM
WOW! Just got off the phone with Mark Rippetoe - WHAT A FREAKING AWESOME GUY! We talked for an hour about form and lifting.
Hey man, that is awesome...
Can't wait to see your notes... and perhaps a follow-up vid.. nothing wrong with leveraging what your learned and quoting the source. Ain't like you are selling it...

Anyway.. even if there were some minor details to "fix" about your vids... Mark had to admit that they were beneficial ..

Have a great day..

bjohnso
09-06-2007, 08:53 AM
Noxon,
I am too! I guess I'm glad a troll pushed me to contact him!

bjohnso,
Squat Rx #15 is about front squats - take a look and tell me what you think: http://youtube.com/watch?v=3NRmdtSvmQQ

Sweet video Sensei. I guess I was doing it right after all. I thought I was doing it wrong by squatting more down than back. You do still need to maintain heel drive, correct?

Sensei
09-07-2007, 06:41 AM
Thanks Bear - I'm at the RKC cert right now, so a write-up is going to wait for a little while. I think a lot of what we talked about he's talked about in articles and in his new book, but some of the main points we talked about were cues and their role in coaching and good form/biomechanics of the squat and deadlift. If I typed out all that was said it would take me forever, and it IS commonsense, but in a nutshell and my own words here it is:
*Cues are not what the trainee should do, but rather what you tell the trainee to do in order to get him/her to correct their form.
*Proper form is not a matter of "Well, that's just how so-and-so does it", there is a right and a wrong way (i.e. a most efficient) to push, pull, push, throw a weight.

bjohnson,
Sounds good!

Sensei
09-07-2007, 06:51 AM
I'm at the RKC Certification right now. Met John DuCane (founder of DragonDoor), Andrea DuCane, Brett Jones (Sr. RKC), Jason Brown (kettlebellathletics.com), and a lot of really nice participants and assistant instructors last night. Haven't seen Pavel yet. Apparently, there was sushi at the reception, but I was too late!!

I'll be leaving the hotel soon and looks like we'll be doing the snatch test right off the bat. Assuming I didn't eat too much at breakfast, I'll be in the 198lb class and need to do 64 reps to pass. I have a cold, but I took some medicine and hopefully a combination of medicine, caffeine, and adrenaline will help me make it through without passing out.

Bob
09-07-2007, 08:10 PM
Hey man... GL on the test.. or, maybe since your post was this morning.. How did you do?

I hope they are beating the snot out of you!!!
:whip:

And that you are enjoying it!!
:nod:

Noxon
09-07-2007, 08:55 PM
^^ haha, what he said.

Let us know how it goes! GOOD LUCK! Belated luck, maybe.

Sensei
09-08-2007, 09:11 PM
Thanks everyone. I'm at the RKC right now and it is kicking my arse. I am enjoying it and, of course, learning a lot - good times. One more day. I'll give a full report probably on Monday or Tuesday - right now I'm going TO BED.

Sensei
09-10-2007, 02:35 PM
The RKC

This past weekend, I took part in the RKC (Russian Kettlebell Challenge) Instructor certification course held in St. Paul, Minnesota and run by Pavel Tsatsouline, the man responsible for popularizing kettlebell training in the U.S., and John DuCane of DragonDoor Publications.

DAY 1
I’d like to say that I wowed Pavel and the others with my performance, but that would be lying.

I started out the certification on Day 1 with a weigh-in and (of the 64 with one-arm switch required for my weight class) only getting 54 reps with the 53lb kettlebell. My excuse for the sub-par performance was a horrible cold that lingered ALL weekend and no warm-up.

Following the snatch test were Qigong exercises, an overview and practice of swings, a lecture on sport-specific training, get-ups, cleans, presses, snatches, and squats, a ladder workout with total of 200 swings, lunch, the “Beast Challenge” (for volunteers), more swings and troubleshooting potential form issues, the get-up and RKC arm-bar and troubleshooting, a lecture on tension, and a workout of continuous swings and get-ups for 10:00.

The day started at 8:30 sharp and ended at about 7pm. Pavel was actually not there at all on Day 1 – he was tied up in jury duty! Brett Jones, Sr. RKC, was head instructor for the day and I enjoyed it thoroughly even though I couldn’t wait to meet Pavel.

Sensei
09-10-2007, 02:39 PM
DAY 2
Day 2 started much like Day 1 – 61 snatches in another attempt to pass my snatch test. I had warmed-up this time, but when the grip goes, it goes fast – I felt totally fine until about two reps from dropping it.

At 8:45am, we had another Qigong exercise, followed by the clean and troubleshooting, a lecture/demonstration/practice of/on mastery of tension and relaxation, the press and troubleshooting, a lecture on deconditioned clientele, a press workout, group photo, lunch, snatch and troubleshooting, a snatch and “wheelbarrow” workout (“CrossFit Philly-style”), the front squat and troubleshooting, a lecture on the RKC community, team practice of drills and corrections, a workout combining all six exercises.

One big guy (about 6'3", 330 and solid), who I named "Big John", was on the ground w. back spasms during our CrossFit session.

Day 2 was a little less demanding physically than Day 1 overall, but I was beat and my right shoulder, my hands, and the lingering cold were not making me feel so hot.

The day ended at about 7pm.

Sensei
09-10-2007, 02:41 PM
DAY 3

Day 3 started with a lecture on marketing from 8-10am. Prior to the lecture, I had a chance to talk to Pavel briefly and tell him that my father liked his books and thanked him for that.

At 10:30, I took the snatch test again - 63 snatches… My team leader said, if I wanted, I could make a fourth attempt – of course I would.
At 10:45, Qigong exercise, followed by technique testing and evaluations in our teams – no problems there.
At 11:30, a technique competition with representatives from each team, followed by participant evaluations, and then a short lecture on working with first-time clients and a last ditch attempt at my snatch test – 60 reps.

From 1300 to 1400, 100 members of the St. Paul community came to the recreation center for a free session with the RKCs-in-training. I worked with two - Dan, a chiropractor in his late 40s who was also a personal trainer, practiced with kettlebells, and had read all of Pavel’s books, and Pam, an out-of-shape, overweight mother of 4, with borderline hypertension… I was very proud of myself with this – I was able to give Dan some tips on his swings and get-ups and Pam was able to do a half-up by the end of the session. A 10-minute workout at the end left them both feeling tired but successful.

At 1420, we had our “graduation workout” – a 100+ yards of :30 swings (w. one 53lb kb) and :30 walking see-saw presses (one step – one press). I knew I was going to be in trouble as we farmers walked the distance – my grip was already shot from the 120 extra snatches… I started not looking at anything but the kettlebells – I didn’t want to see the distance. At about the 15 yard mark, I didn’t know if I would finish. By 30 yards, I was wheezing, trying to swallow just made me gag, and my swings were lucky if they hit navel height. At 60 yards, I was well towards the back of the pack. By 75 yards, I could tell just about everyone else had finished because there were a lot of people around me cheering me on – I could barely see or hear them, everything was a blur and by this point I was kiai-ing on every clean and every press. At about 85 yards, I knew I was going to finish and the kiai-ing was helping me breathe and I finished feeling almost as strong as I started. "Flow" is a funny thing...

At the end, I was given a “Certificate of Attendance” – of course, I expected that. My team leader, Jason Brown, and assistants, Pete Diaz, and Bill Makowski, were complimentary and said that everything was excellent, but the snatch test would still have to be completed before the RKC Instructor’s Certificate would be awarded and I’d have it no other way (well, maybe).

Things finished at about 4pm – there was a Systema demonstration afterwards that I really wanted to see, but I needed to get back on the road and back to the wife and son. All in all, I’m proud of my performance – disappointed, but I learned a lot and met some great people. I bought some kettlebells, including a 88lb kettlebell, I’ve affectionately named “Belle”. “Belle” rode in the passenger seat with me all the way home – seatbelt fastened of course.

I’ll be taking the snatch test again, probably next weekend. I’ll let you guys know how it goes.

ddegroff
09-10-2007, 07:58 PM
Oh snap, that sounds like a lot of fun. I'm sure you'll get the snatch test next time.

That sounds like something that's worth doing.

Bob
09-11-2007, 12:02 AM
Sounds like a lot of awesome fun Sensei...
Don't worry about the certification, you are only one rep away...
Get rid of that cold, heal the grip and get a proper warm-up..
and NAIL that sucker!!

RKC is yours!!

Coke
09-11-2007, 05:42 AM
No doubt, had one helluva time at the RKC...great way to update all your peeps from here, lol.

Sensei
09-11-2007, 10:16 AM
Thanks guys. Still trying to get over the weekend physically - wrists and right shoulder took a beating, even with form improvements. Fish oil just isn't cutting it - time to break out some Advil, I guess...

Stumprrp
09-11-2007, 12:20 PM
nice write up man, seems like you had fun, you will own it next time.

ericg
09-13-2007, 01:21 PM
Nice write-ups Sensei. I am anxious to see how you do when you are fully recovered from your cold.

Awesome that you got to talk with Mark Rippetoe, very cool. Do you own the first edition of his book? Is he just adding to it with the new book or is it a totally different book? I guess what I am trying to ask is would you have to buy two - is there something in the first book that isnt in the second one?

Sensei
09-13-2007, 10:59 PM
Thanks guys.

Eric,
Honestly, I don't own Starting Strength or Practical Programming, but I've skimmed and loved them both. I think his new book covers totally new territory. I think there might be a table of contents at the site I linked.

Thursday, September 13, 2007
KB Snatch: 53lbs x 65

BQLIqjcQD2k

North
09-13-2007, 11:02 PM
Nice workout music sensei, i'm a huge Rush fan. Those kettlebell sets looks like its tireing as hell!

Coke
09-14-2007, 05:54 AM
Them KB snatches are some killer stuff, good job.

Sensei
09-17-2007, 09:39 PM
Thanks guys.

I think I mentioned I bought a 40kg kettlebell at the cert. - here I am trying it out for the first time.... not too pretty: http://www.youtube.com/watch?v=ZSDv4SmEwjM

Stumprrp
09-17-2007, 10:02 PM
thats a monster! we have the same at my gym, how many lbs is that 84? btw, thats a huge dumbbell in the corner.

Sensei
09-18-2007, 06:34 AM
Yeah, it's a big chunk of metal... I have a pair of Husky Handle DBs from Ironmind - they look intimidating because they have 25s on them.

redFury
09-18-2007, 07:09 AM
Nice KB action... your endurance on that stuff is sick!

Sensei
09-19-2007, 09:27 PM
Thanks red, but my endurance sucks.

Wednesday, September 19, 2007 - Tabata Snatches w. 70lb KB
Tabata (:10 off, :20 x 8) Snatches w. 70lb KB
x9, x8, x6, x6, x5, x5, x5, x5 = 49 reps
http://www.youtube.com/watch?v=vEfJfWoIq3s

49!.... was hoping for x50, but oh well. Callous ripped on the first set and had to rechalk frequently. Hand isn't that bad at all - all the chalking kept it from getting too bad.

Jaybird88
09-19-2007, 10:40 PM
Watchin those snatches, it seems that thing would just tear my hand out of socket... or something equally horrifying. Awesome stuff though. Wish I had that sort of equipment here at school.

ddegroff
09-20-2007, 11:05 AM
Damn that's a huge KB!

When do you go back to take the snatch test?

Sensei
09-20-2007, 02:47 PM
Thanks Jaybird.

ddegroff,
I submitted the video and, as far as I know, I won't have to go back. I haven't heard anything, but I don't know if or how they notify you in circumstances like this. My guess is they just mail you the cert...

tomv
09-20-2007, 07:38 PM
thats a monster! we have the same at my gym, how many lbs is that 84? btw, thats a huge dumbbell in the corner.

88lbs.

Sensei
09-20-2007, 08:53 PM
Thursday, September 20, 2007
Double KB Press: 35lbers x10 x 2sets, 53lbers x 10 x 2sets, 53lbers x 8 x 2sets
KB Press: 53lbs x 16
KB C&P: 53lbs x 16

Right shoulder has been nagging me for a while. Focusing on technique helped a lot, but I probably need some time away and rehab exercises...

Coke
09-21-2007, 05:32 AM
Ace KB pressing sets man.

Sensei
09-22-2007, 09:25 PM
Thanks Coke.

Saturday, September 22, 2007
Russian Hockey DLs: 53lb KB x 10 x 3sets
Windmills: 53lb KB x 10 x 3sets

Sensei
09-24-2007, 09:04 PM
Monday, September 24, 2007 - Not Quite Tabata...
One-Arm KB Snatch (:10 off, :20 on x 6) w. 70lb KB
x7, x8, x7, x7, x6, x6 = 41 reps

Having a large dinner just didn't help things tonight - I just felt sluggish from rep #1. Hands weren't doing the best either probably because it was humid. A good effort, but I would have been a lot happier if I had gotten over 50 reps total...

Noxon
09-24-2007, 09:16 PM
Man that certification test just sounds brutal. Unbelievable! Your conditioning is outstanding man... I don't think I could do 65 push-ups in a row let alone 65 KB snatches. heh :D

Sensei
09-24-2007, 10:02 PM
Thanks Noxon, but my conditioning is NOT outstanding - it's outstandingly BAD... At the cert., I basically finished last in most things that required any kind of endurance, like CrossFit-style workouts...

Sidior
09-24-2007, 10:10 PM
Great job getting the cert sensei. I can't remember if you mentioned this already or not but did you get it for personal achievement or do you plan on using it to train others?

Sensei
09-24-2007, 10:41 PM
Thanks Sid. The cert was WAAAAY too expensive to be just for fun - I plan to train people with it if there's any interest and I expect there to be as long as I get the word out.

Noxon
09-24-2007, 10:48 PM
Thanks Noxon, but my conditioning is NOT outstanding - it's outstandingly BAD... At the cert., I basically finished last in most things that required any kind of endurance, like CrossFit-style workouts...
Well, all things are relative of course. I am sure that what impresses me in terms of endurance as someone who sits on his butt all day and never does more than 8 reps of anything varies widely from someone who trains that stuff.

Nonetheless, I'm impressed in my own near-sighted right. :D Congrats on the cert.

Sensei
09-25-2007, 09:00 PM
I appreciate it Noxon - I guess compared to a year ago, my endurance is pretty good. Problem now is that I'm weak...

Tuesday, September 25, 2007
Front Squats, Overhead Squats, Sots Press w. 53lb KBs and 70lbs KBs

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I went to the gym with the intention of shooting Squat Rx #17 (about the WS template this time), but the gym was being used, so I ended up just doing some squats w. KBs - felt pretty good, but WEAK. Flexibility is down too because I just haven't been squatting.

Coke
09-26-2007, 05:44 AM
Nice squats and sots presses Sensei.

ddegroff
09-26-2007, 07:36 AM
Haven't been by in a while, great work with those Sot presses. I need to try those.

Looks like I have even more catching up to do with the Squat Rx's!

Sensei
09-26-2007, 06:51 PM
Thanks guys.

Ddegroff,
Sots Presses are great. Start light.

Sensei
09-28-2007, 08:55 PM
A Semi-Emo Post
Last weekend, I went to an uncle's funeral - he died after suffering for years from emphysema, as did my grandfather. Not the least painful way to go by a long shot...
Yesterday, I was doing some light night grocery shopping and several times found myself behind a woman, probably in her 60s, skinny as a rail, wrinkly as hell, and on oxygen - in the vegetable aisle, in the meats section, and lastly in the checkout line. As I waited for her to finish choosing an onion, pick out a cut, and place her products on the conveyor belt, she had to stop to catch her breath several times...
Folks, I don't mean to sound like the grumpy old man who lectures, I don't know how many people actually pay much attention to this log, but if you are a smoker, QUIT. If not for you, for your family, or for people you haven't met yet that might choose to care about you more than you care about yourself...
My father (in his 60s) did his first marathon 2 years ago as the final leg of a full-length triathlon. Yeah, obviously he's a freak, but he's been bugging me for a while now to lose some weight and I'm actually considering it after some recent soul-searching... But not until after at least one or two more powerlifting meets at 198. I'm thinking about a meet in January, but that might be a little too early to prepare for properly.

Needless to say, after all that, I decided to have a longer session tonight - one that challenged the lungs a little. It didn't go as well as I had hoped, but I got some reps in.

Friday, September 28, 2007
KB Swings: 53lb x 20
KB Snatch: x40, x30, x30, x30, x20

Coke
09-30-2007, 10:01 AM
I'm hearing you bro, smoking is no good...ace effort, putting yourself through the test.

Noxon
09-30-2007, 09:22 PM
Yar, smoking is bad!

Great high rep work man.

Sensei
10-03-2007, 09:28 AM
Thanks guys. I want to get to the gym, but I've been lazy about it - I must start hitting heavy weights again SOON!

Tuesday, October 2, 2007
Shot & Edited Squat Rx #17 (Westside Basics)
GMs: bar x 6, 135 x 3, 225 x 3, 315 x 1, 295 x 2

Not really enough to even call training, but I was making Squat Rx #17 and figured I could at least claim I stepped into the gym... Pathetically weak and inflexible right now.

Bob
10-03-2007, 05:32 PM
Hey Sensei.. sorry about your Uncle.. smoking sucks..
I listen to my 10 yr cry everytime she thinks of my mom/her grandma.. b/c she died from smoking a few years ago.. it robs everyone!!

Anyway...
those KBs are looking like toys man.. awesome work...
Keep up the cardio.. although I don't fully believe your father, I understand where he is coming from. GL to him and you... but I really want to see you get that max strength up at least one more time.. and then when you really do get old like me, hit a PL comp as a master!!

haha.. keep it strong man.. and I'm hoping the injury bug is no where in site!!

Sensei
10-03-2007, 06:40 PM
Hey Sensei.. sorry about your Uncle.. smoking sucks..
I listen to my 10 yr cry everytime she thinks of my mom/her grandma.. b/c she died from smoking a few years ago.. it robs everyone!!Sorry right back at you - that's awful and I'm sure it's heart-wrenching everytime for you. My son wasn't/isn't really old enough to understand what's going on - just didn't know why his Uncle wasn't around any more.

Anyway...
those KBs are looking like toys man.. awesome work...
Keep up the cardio.. although I don't fully believe your father, I understand where he is coming from. GL to him and you... but I really want to see you get that max strength up at least one more time.. and then when you really do get old like me, hit a PL comp as a master!!My dad was an OLer back in the 60s and into the early 70s - I was born in York, PA. He gave it up after injuries, family, and being poor basically made him give it up. He stayed relatively heavy (200+ @ 5'10") and big up until his 50s and then started slimming up. He weighs about 165-170 now and when you age as well as he does, I guess it probably makes you feel like it's all right to give advice. It's all right though - I don't take it as him being a pain in the ass and I still run some lifting ideas by him from time to time and he can give pretty good feedback.

haha.. keep it strong man.. and I'm hoping the injury bug is no where in site!!Thanks Bear. I hope your comeback is coming along well and I'd like to hear how your arm is doing.

Sensei
10-04-2007, 09:28 PM
Thursday, October 4, 2007
Bottoms-Up Presses w. 35lb KBs
Swings, Snatches, Presses w. pair of 53lb KBs

Everything felt crappy. Tried to do some Bottoms-Up Sots Presses w. a pair of 35lb KBs and that just wasn't happening... I taped them and I'll try to upload them sometime.

Coke
10-05-2007, 05:37 AM
Keep hanging tough man...your GMs are super.

Fuzzy
10-05-2007, 06:53 AM
A Semi-Emo Post
Last weekend, I went to an uncle's funeral - he died after suffering for years from emphysema, as did my grandfather. Not the least painful way to go by a long shot...
Yesterday, I was doing some light night grocery shopping and several times found myself behind a woman, probably in her 60s, skinny as a rail, wrinkly as hell, and on oxygen - in the vegetable aisle, in the meats section, and lastly in the checkout line. As I waited for her to finish choosing an onion, pick out a cut, and place her products on the conveyor belt, she had to stop to catch her breath several times...
Folks, I don't mean to sound like the grumpy old man who lectures, I don't know how many people actually pay much attention to this log, but if you are a smoker, QUIT. If not for you, for your family, or for people you haven't met yet that might choose to care about you more than you care about yourself...


I come from a family of heavy smokers.

3 years ago one sister quit, my mom quit a few months ago, and my brother has really cut down.

Nicontine is so disgusting. afer 15 years of existing Ive never seen my mother this eneregtice and happy.

Hopefully my dad follows her and hopefully my 2 other sisters

Sensei
10-05-2007, 02:40 PM
Thanks Coke!

Fuzz,
I'm glad to hear about your mom. My mother quit after I moved out (she had been a smoker for 20+ years)!

Sensei
10-05-2007, 08:59 PM
Friday, October 5, 2007
Swings w. 53lb KB: x20
Snatch w. 53lb KB: x10
Snatch w. 70lb KB: x24
Windmills w. 70lb KB: x10

I'm not sure what the deal is with my hands, but I've been having all kinds of trouble w. callous tearing. Some of it is humidity and some is just making sure the callouses aren't building up too much, but it just seems like I'm having a lot more trouble than I used to. Maybe it's just wussy hands.

Noxon
10-05-2007, 11:16 PM
From the looks of it those snatches really take it out of your palms man, no wonder. Hangin' tough though. Getting some serious reps in with that 70 lb'er, lookin' good.

How long have your hands been giving you trouble? You don't think they'll just adapt with time?

Coke
10-06-2007, 08:53 AM
Killer swings, snatches and windmills Sensei...you own them KBs.

redFury
10-06-2007, 11:37 AM
great stuff sensei... those snatchs are always impressive.

Sensei
10-08-2007, 10:43 AM
Thanks everyone.

How long have your hands been giving you trouble? You don't think they'll just adapt with time?
Actually, I think I've figured out what the problem is... I train late at night (9 or 10pm most of the time), after I do dishes. The skin on my hands softens from the water and then tears when I do high-rep kettlebell work.

*hitting head with palm repeatedly* Stupid, stupid!

btw, this gives me an excuse to not do dishes and I'll be testing my hypothesis tonight.

Noxon
10-08-2007, 01:17 PM
Ha, well that would explain it. It's funny, I'll have a 2+ hour gym session and my hands will be sore but not torn open, but when I go kayaking the constant friction of the paddle combined with the water tears my callouses open within an hour.

Sensei
10-08-2007, 08:39 PM
Moisture and friction = blisters and tearing. Something we all know but never learn, I guess.

Tabata Kettlebell Snatches w. 70lb KB
Tabata Snatches (:10 off, :20 on x 8) w. 70lb Kettlebell
x8, x8, x6, x6, x6, x6, x5, x5 = 50 reps (PR by one rep, I think)

Right shoulder has been bothering me a lot lately. Felt ok today, but I must be more consistent w. training and keeping myself together. Some buddies coming to town this weekend and I'll be hitting the gym for sure.
Hands held up ok - did dishes, but waited a couple of hours before training.

Sensei
10-08-2007, 10:18 PM
Some more Tabata w. 70lb KB:

1h3ihGAo1Yw

Sensei
10-31-2007, 09:13 PM
Training has been going ok. Work and family are keeping me pretty busy. I've been getting in some kettlebell work, but laziness has been keeping me out of the gym and away from the squat racks.

I've decided that I need to spend less time at message boards. Lately, I haven't been getting a whole lot out of them except aggravation. Nothing personal and there are a ton of people who I respect here and I'll keep buying AtLarge Nutrition products because they are doing good things in the field, but I need to focus on my training and training my students a little more.

I'll be posting thoughts to a blog at http://squatrx.blogspot.com/ and drop in a thread or two from time to time.

Sidior
10-31-2007, 11:41 PM
I wish you all the best sensei. It seems like taking some time off the boards is the right thing to do. Thanks for all the effort you have put into this site and through PMs as well.

Coke
11-01-2007, 05:58 AM
You're a super guy, keep things on track Sensei.

Sensei
11-05-2007, 04:23 PM
Thanks guys. I appreciate that.

I don't know how many Dan John readers there are around here, but I got an article in the most recent "Get Up!". Shameless self-promotion, I know but if you're interested, here it is: http://danjohn.org/tempe.pdf