Rollin,Rollin,Rollin…

April 30, 2011

The workouts are going great, now what?

Recover!!!

Something I haven’t done enough of  is stretching, before or after my training, or just in general.

I’m 42 and not as loose as I used to be. Being a 40something is no excuse for inflexibility, it just takes work. Honestly, it’s not that difficult. You just have to work it into your training. Even 5 minutes a day can work wonders. Just like exercising, 5 minutes is better than 0 minutes, 10 better than 5; you get the picture.

Another thing that I’ve learned is that there is a difference in stretching and joint mobility. While I’m about to probably over generalize, they both play a big part in functional movement, which should be what we all strive for, functional strength and movement. What good is it if you can bench 350 lbs, deadlift 450, but can hardly touch your toes because you’re so tight? Good flexibility will help avoid injuries. I’m looking into different ways to learn more about joint mobility.

I got some nice stretching and movement tips when I had my Kettlebell lesson last month from Michael Spain at Summit Kettlebells. Nothing earth shattering, but he gave me some moves that will help keep my hips and hammys loose, which will help aviod injury and just help me move in general. Tight hips, or hip flexors can be debiliatating, lead to back pain and decrease your general movement. We sit so much now, weather it’s behind a desk, or behind the wheel that it’s important to pay attention to those parts of your body. You don’t have to check into a yoga class and spend hours getting loose. Just a few minutes a day will reap great benefits.

Something else I just started using is a Foam Roller. One of the first questions that my coach, Sandy Sommer, asked me, was if I had one. I had sent him a list of all the strength and conditioning equipment that I had available. I didn’t include the roller, but it’s important. Being tight can get you hurt when you’re training. Check this video clip from Todd Durkin on recovery and rolling.

He posted this on Facebook a few weeks ago and I took it to heart. It’s a great video on the why and how to roll. I especially like the tennis ball on the foot. I tried it with a golf ball and it works nicely too. The nice thing about the foam roller is that it really helps lengthen your muscles out and will work on the muscle fascia better than just general stretching. Think getting a deep tissue massage. I’ve some mobility issues with my left shoulder and rolling on my upper back and sides really seems to help with the mobility.

A roller isn’t that expensive. That Grid one Todd used is about $40. The regular ones can be gotten for around $20. A small investment that can pay big dividends.


Week 3 workout 4

April 28, 2011

Getups and Swings, oh my

Again, another simple but taxing workout

Turkish getups 5 min 5 breaths at each position

This was tough as I didn’t get many getups in, but I was under load for a long time. Can really feel it in my shoulders

300 Kettlebell Swings, any style

I switched back between my 44 and 35 doing 2 and 1 handed swings. It took about 19 and a half minutes.

All in all a workout that was less than 30 minutes.

Cant wait to see whats in store for next week.


Week 3 workout 3

April 26, 2011

I’m almost over my cold, sinus attack, or whatever that was. With yesterday being an off or active recovery (trampoline) day. I’m a lot better. There were also nasty storms rolling in, and my workout room has lots of big windows in it. Kinda cool.

Millitary Press

45,55 x 5, 65 x 3

80,90 and 100 x 3
Deadlift

135 x 5,5 and 3

165,185 and 215 x 3

Both the 100 pound press and the 215 deadlift felt really good. I took the heavier presses nice and slow on the reps. My left shoulder is a bit tight, but the reps felt great. Not sure what is up with my shoulder. I did get a little high thoracic foam rolling. Maybe that helped loosen things up a bit.

What the heck, I’ll go ahead and post my last deadlift set from Saturday here

Cant wait for my next training session. It involves 300 kettlebell swings


Week 3 weekend workout log

April 26, 2011

Week three started this Saturday. Have I mentioned I really like deadlifting?

3/23 Saturday

Millitary Press

Millitary Press

45,55 x 5

65 x 3

70,80 and 95 x 5
Deadlift

135 x 5,5,and 3,

 155,180 and 200 x 5

I actually took a video of my deadlift which I will be sending to my coach. It looks like I have decent form. I’ll wait to hear from someone who’s been deadlifting longer. Who knows I may post it one day.

The best thing I like about these workouts is I’m not killing myself doing them, but I can tell progress is being made.

Sunday 3/24 Happy Easter!

I wasn’t 100% that day. I was wondering if I was overtraining? I didn’t think so, but you never know. I believe it was sinus stuff, or maybe a little cold. Just felt kind of jicky, a little achy. I had been foam rolling a lot Friday and Saturday. Did I overdo that? Probably not. I almost blew it off, but I just went for it. I’m glad I did. Turns out after a good nights sleep and some sinus medicine, I’m better

VO2 Max workout 35lb bell Snatches

:15/:15  12 minutes

Sandy’s been progressing me from 10 minutes, adding a minute each week so far. I made it through just fine, or at least I survived. I ordered Viking Warrior Conditioning Friday, it shipped today and should be here soon. Cant wait to read it.

I’ve been stretching more and using my foam roller more. The back feels great. That will be a bigger part of my regimen

MJS


Week 2 Coaching

April 21, 2011

Just finished up week 2’s workouts and I’m really enjoying it. I know I keep saying this, but it’s true and a testament to planning your workouts at least a day in advance, if not a week if possible.

My Coach, Sandy Sommer took off this week on vacation so he sent me this week and next weeks workouts. I got a little peek and understanding to what he’s doing. Definitely a method to his madness.

Saturday 4-16

Military Press

 45, 55 x 5, 65 x 3, 80 x 5, 90 x 3 and 100 x 1
Deadlift 135 x 5,5 3, 170 x 5, 195 x 3, 215 x 1

     I like this workout and it’s a nice progression. Hits the whole body and doesn’t take all day.

Sunday 4-17

Kettlebell Snatches VO2 Max 15/15 with 16kg bell for 11 minutes

     I LOVE this workout. Last weeks VO2 was for 10 minutes, next weeks for 12. Slowly working up to improve my   conditioning. I need to go ahead and get Viking Warrior Conditioning to get more out of this concept. My first couple of sets I got 7 reps on each side well within the 15 seconds. By the end, was barely getting them in.

Tuesday 4-19

Military Press 45,55 and 65 x 5
Deadlift 135 x 5,5,5

Nice simple deload workout. This week was crazy and I did this Tuesday morning before I got into my day. I don’t think I like deadlifting that early in the morning before I’ve had time to get up, properly caffeineated and loosened up. Glad it wasn’t any heavier.

Thursday 4-21

TGU 35 lbs 12 minutes. 3 breaths at each phase

I think Sandy is trying to torture me me with these. The slow progression is killer. I definitely need to record this and have him critique me. Some parts of the progression are easier than others, even from side to side.

Super Set
10 2H swings
10 pushups
as many rounds as possible in 10 minutes. I used a 44lb bell.

I don’t think I swung much last week. I missed it. Maybe I could do that in my “active recovery” days. I really like the swing a lot. From what I saw in next week workouts, I’ll be making up for this.

All in all another great workout week designed my Coach Sommer. I’ve weighed and the number was good, but I’ll weigh another time to make sure it wasn’t a fluke. It does seem that my pants are getting a bit looser and that’s awesome! Which brings me to another point, DIET, not as a verb, but as in what I eat. I’m not being very disciplined with my eating. I need to get that back together. Maybe even post an eating journal. Wouldn’t THAT be scary. All I know is you cannot out train a bad diet and all the work in the world will be lost if I keep this up.

MJS


Day 5, last workout of week 1

April 14, 2011

Well, my first week of coached workouts has come to completion, and I must say it’s  been awesome

A very simple program with 4 workouts and an active recovery day. And I assume 2 rest days to make 7. I was having trouble deciding what to do for active recovery. I should be reaching for the bike and I will, going forward. I chose the Trampoline yesterday, or as Sophie calls it, the Bamp-o-line. A few minutes jumping with the kiddos can loosen things up nicely and it does wonders for your psyche.

I loved this workout today. a bit evil and tough

Turkish Getups with a 35 lb bell 10 minutes

I was to hold each part of the movement for 3 breaths. That will take a bit of time to do efficiently.

Goblet Squat with a 44lb bell supersetted with 2 pullups. As many rounds as possible in 20 minutes. I got 17.

That was a tough one as pullups aren’t my strong suit, but I love goblet squats. I’d like to be able to get 5 strict pullups.

Rest day tomorrow and then the start of week 2. I can’t wait

Have a great weekend


Day 4, 3rd Coaching Workout

April 14, 2011

Day 3 (yesterday) was supposed to be an active recovery day. It was just a rest day. Monday got away from me.

Workout #3 was another barbell session. I think I’m going to like the barbell sessions twice a week, if they keep up.

Millitary Press

45 x5

55 x5

65 x3

75, 85, and 95 x3

Deadlifts

135 x1, 5, and 3

160, 180 and 205 x1

Nice low volume workout and I was able to get it in before the T-ball game. About 20 minutes, if that.

I did break protocol on the DL’s a bit. I did 180 and 205 twice.

I was pretty pumped up from the day. My facebook account was left open when I left for work and my loving wife, Lana, was mercilessly hacking me all day. Funny stuff and it had me charged up. It’s amazing the two way street your mood and excercise can have on each other. I’ve been in horrible moods, hopped on the bike or grabbed a bell and 20 minutes later I’m a new man, all calm and docile 😉 This time it was the other way. I was in an awesome mood and felt like I could have lifted that end of the house. Endorphins are a wonderful thing.

The next session is going to be a good one. Turkish Getups and supersets of Goblet squats and pullups. WOO HOO>