Just finished reading Dinosaur Training by Brooks Kubik. Can't recommend it enough. You can get a copy off of the Dinosaur Training website for cheap. It's an easy read but a lot of fun, with a ton of great information about old-time training methods. Brooks is a brilliant guy who is also incredibly strong. His comments about the mullets and the gym bunnies made me laugh on every page.
Check it out if you're looking to shake up your program or make it harder.
Tuesday, March 24, 2009
Monday, March 23, 2009
Tried a homemade thick bar, The Suicide Collectors
Saturday I bought some pipe insulation and snapped it over the bar this morning for deadlift. It increases the diameter of the bar by a little more than an inch. It made the exercise much harder and my focus completely shifted from lifting it with my legs to holding onto it with my hands. I also switched to a double-overhand grip.
Sumo DL: 135x5, 185x5, 225x5, 245x5x2
Lots of arm bars and half get ups with 16 kg.
In other news, I'm about halfway through The Suicide Collectors, a new book that is surprisingly good and pretty creepy. If you're looking for something to read, you could do worse.
Sumo DL: 135x5, 185x5, 225x5, 245x5x2
Lots of arm bars and half get ups with 16 kg.
In other news, I'm about halfway through The Suicide Collectors, a new book that is surprisingly good and pretty creepy. If you're looking for something to read, you could do worse.
Friday, March 20, 2009
TGUs and hands
16kg TGUs= 5/side
towel rolls: 10/hand
plate levers with all five fingers, wrist on table: 30/arm
Same lift but with extensors: 12/arm
lots of weaver stick holds for 10 seconds, forward and reverse
extensor opens with opposite hand resistance: 30/hand
explosive hand opens/closes in 90 seconds
right: 206
Left: 175
Ouch!
Great night
towel rolls: 10/hand
plate levers with all five fingers, wrist on table: 30/arm
Same lift but with extensors: 12/arm
lots of weaver stick holds for 10 seconds, forward and reverse
extensor opens with opposite hand resistance: 30/hand
explosive hand opens/closes in 90 seconds
right: 206
Left: 175
Ouch!
Great night
Thursday, March 19, 2009
225 Beast swings, holy crap that is hard
Not sure what got into me, but tonight I did a ladder with the 48kg, two hand swings from 1-15 and back down again for a total of 225. Must have been more annoyed at work than I realized, but I think I got it all out of my system. Took enough rest to get every rep perfect. I feel good, but also feel like if I lie down to go to sleep I may never wake up.
Then I did a ton of back bends and hamstring stretches to loosen up. If you're got a heavy bell and aren't swinging it, do it.
Then I did a ton of back bends and hamstring stretches to loosen up. If you're got a heavy bell and aren't swinging it, do it.
Wednesday, March 18, 2009
PInch day
thumbless ez bar reverse curls: 45x3x8
plate curls: Left--20x5
Right--20x5
Left--25x4
Right--25x6
Two-hand wrist curls: 50x2x6
two-hand pinch for time: 90x3x10 seconds
sledge rotations
high pull crimp grip with a board and bands: 2x10
for time: 20 seconds
plate curls: Left--20x5
Right--20x5
Left--25x4
Right--25x6
Two-hand wrist curls: 50x2x6
two-hand pinch for time: 90x3x10 seconds
sledge rotations
high pull crimp grip with a board and bands: 2x10
for time: 20 seconds
Tuesday, March 17, 2009
wrecked diet in NBA box seats, TGUs
My brother got box seats to a Jazz game tonight, so I pigged out on ice cream and tacos and Cokes in the suite. The game was a blowout, the TGUs didn't go that much better. I started with the 24kg and that was too much for my healing shoulder and 9:30 PM, so I switched to the 16kg.
Monday, March 16, 2009
Swings, grip, American vs. foreign films
Arm Bars
16kg swings, alternating left, right, two hand whenever needed:
150x1, 50x1 in 8 minutes. 200 total. Stopped when my back tightened up slightly.
COC#1: 4 closes left, held last rep for 17 seconds.
8 closes right, held for 14 seconds
Lots of sledge levers from every angle
I took two leaves out of our kitchen table and did some isometric pinches, holding them together.
3x10 seconds.
This weekend, I watched a Swedish movie, Let The Right One In. It's not a lot of fun, but it was very affecting.
I've gotten pretty tired of Hollywood--even many of the best American films are still predictable because they're all made by the same machine. Too many remakes, too much lowest common denominator plots, too many special effects masquerading as plots.
A mediocre foreign film can still surprise me by being better than some great American films, simply because they're made by a different engine that isn't tied to our expectations or dollars. Unnerving but beautiful--can't recommend highly enough if you're looking for something different that will stick with you for a while.
16kg swings, alternating left, right, two hand whenever needed:
150x1, 50x1 in 8 minutes. 200 total. Stopped when my back tightened up slightly.
COC#1: 4 closes left, held last rep for 17 seconds.
8 closes right, held for 14 seconds
Lots of sledge levers from every angle
I took two leaves out of our kitchen table and did some isometric pinches, holding them together.
3x10 seconds.
This weekend, I watched a Swedish movie, Let The Right One In. It's not a lot of fun, but it was very affecting.
I've gotten pretty tired of Hollywood--even many of the best American films are still predictable because they're all made by the same machine. Too many remakes, too much lowest common denominator plots, too many special effects masquerading as plots.
A mediocre foreign film can still surprise me by being better than some great American films, simply because they're made by a different engine that isn't tied to our expectations or dollars. Unnerving but beautiful--can't recommend highly enough if you're looking for something different that will stick with you for a while.
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