The end of week 4 and 1st half of my distance coaching

May 5, 2011

I just finished up the first half of my distance coaching. I’d have to say the results are great.

My weight went from 194 to 190. Pants are looser and I feel great. Cant wait to see what weeks 5-8 have in store. AND, Lana just bought  a new dress shirt for me. It’s a 15 1/2 inch neck, Classic fit Polo buttondown. I could get the collar buttoned. It was tight, but I could breathe. It wasn’t long ago that I was wearing 18 inch or 18 1/2 inch collars. Nice

A good plan, executed well,will bring results

In my last post I didn’t quite hit my VO2 max workout time of 13 min with the kettlebell snatches. Turns out I may have been sick, sinusy or something. It started the Sunday before, but I hit 12 min with no issues. This week I was getting ready to leave on vacation so I did that workout before breakfast and coffee. I had to stop after 9 minutes. Well I think I had some sinus issues also, which I’m sure didn’t help. I didn’t really feel right until Tuesday. Sometimes you don’t realize how badly you feel until you start feeling better.

Last nights workout was an easy one. Deloading

Millitary Press  45,55, and 65 x5

Deadlift  135  3 sets of 5

Workout 5 Thursday night

TGU’s 10 minutes alternating hands. 3 breaths at each position. 35lb bell

Jump Rope/Swing :30/:30 with a minute of rest. 10 rounds. I may have one 11. Not sure

Luckily, I left my ego at the door and did the swings with the 35lb bell. This was actually challenging, done correctly. I wanted to grab my 44.  Glad I didn’t.

I read an article this morning from TNation by Dan John. It was on tabata intervals. He quoted on the swing

“If you feel swings in your lower back, you’re doing them wrong and you need to stop. If swings make your hamstrings sing and feel smoked the next day, you’re doing them right and you may continue.”

It brought me back to my lesson with Michael Spain. He really tweaked my swing technique and I could really feel it in my hammys. It made me take stock of my form again and make sure I did it right. Choosing qualtity over quantity or poundage was the correct choice.

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Week 4 weekend workout

May 1, 2011

Week 4 begins of my coaching sessions. It’s also the end of the first half of that session.

I’ve definitely made progress, dropped a few lbs – I saw 189 this morning. I was 194 when I started. We’ll see how that holds as I’m about to leave on a short family trip. I feel stronger for sure. My workouts have been progressing a bit each week with the volume and weights I’m using. But not so much as to make me feel like I’m overtraining.

Saturday barbell workout

Millitary Press

 45, 55 x 5, 65 x 3

85  x 5, 95 x 3, 105 x 1

Deadlift

135 x 5,5 135 x 3

180 x 5, 200 x 3 and 225 x 1

I posted a video in my last deadlift session,which was critiqued by my coach. I was pleased to hear my form wasn’t bad. All I needed to do was drop my tail a bit. No problem, easy enough fix.

Sunday VO2 max protocol

35lb Kettlebell snatches :15/:15 for 13 min, or 26 sets   EPIC FAIL

Since, I’m going on vacation today, I got up early, before church, and did my VO2 workout. Or at least attempted it. I didn’t get close. I hit 9 minutes and really started to struggle. Had to rest, tried to finish the last 4 minutes, but couldn’t do it. Not sure if it was because I wasn’t awake/warm enough, shouldn’t have done this before breakfast or my coffee. Who knows.

Another fitness buff that I follow on facebook, Jedd Johnson, says: “Misses aren’t failures, they’re just warmups!”

So there ya go. I didn’t hit that one. I’ll knock it out of the park on the next one.


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


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>