Wednesday, February 25, 2009

Video's for my training group.

A recap of what I covered with for my group.

Wednesday morning workout:

Pull-ups +20lbs, 8,7,6,5,5
DL 225-8, 275-8, 315(with oven mitts)-5, 365(wom)-3, 410(wom)-1, 465(wom)-missed
Snatch 32kg 5L/5R on the min 11 sets

Do snatches ever get easier? Oven mitt deadlifts were fun. Forearms and grip were fried. Things are coming together.

Tuesday, February 24, 2009

Tuesday's training.

JM warm up
TGU 24kg, 1x10L/10R
Bent press 40kb 1x3L/3R
Pistol bw 3R/3L +16kg 3R/3L
pinch block curls 15lbs 2x10 R/L
COC gripper work 2x10 #T, 2x5 #1, 1x3 R, 1x2 L

First group training this afternoon. I will be working with a group of six that are looking for a change of pace. They want results through short intense workouts.....what better way then through the use of Kettlebells. More on this later.

Monday, February 23, 2009

Monday's AM training.

Pull-ups +45lbs - 5,4,4,3,3
Deadlift 225-2x10, 275-2x8, 315-2x5
KB Snatch 24kg reps on the min for 10 min. R/L: 10/10, 10/10, 7/7, 10/10, 5/5 had to chalk up, 8/8, 8/8, 7/7, 7/7, 5/5.

Good workout today after taking a few days off. Lower back finally felt loose. JM and some zhealth yesterday(and the last couple days) helped. Will get back to the 32kg and 40kg snatches later this week. Need to get my numbers up with the 32kg by April 4th's TSC. I'm happy and confident with my numbers on pull-ups and DL. The snatches have me a little worried. I can't seem to up my numbers. Gut check time. I need to push through the tough spots to be better. Here goes.

Sunday, February 22, 2009

After 4 days off.....

I feel much better. I'm looking forward to jumping back in to some hard TSC prep training this week. Pull-ups, snatches and DL will be the platform for the next six weeks. While I was cleaning up the basement(my workout area) I thought I would try a bend or two. Did 3 white, 3 green, 3 yellow and 3 blue ironmind nails. This was the first time I have bent a blue. Couldn't even get it started a few weeks ago. Thanks to all that have posted bending instructional videos lately to help me get this one. Stay strong. Thanks for watching.

Wednesday, February 18, 2009

Wed morning workout:

Pull-ups +20lbs 1x11
DL 225lbs 3x8
Snatch 32kg 3x8 L/R
TGU 32kg 1x3 L/R

Lever side bend with 7ft olympic bar 3x10 L/R
pinch block curl - 17.5lbs 2x5 L/R, 12.5lbs 2x10 L/R
Leverage bar work.
10- 60D bends

I was kind of out of it today. Just couldn't get the motor running. I had trouble falling asleep last night, which is odd. Usually when my head hits the pillow I'm done. So when 5:00am came along I was groggy. Quick workout with lower volume. Going to take the rest of the week off. Going to try max DL on Sat. I need to see where I'm at in preparation for the TSC. 11 pull-ups felt easy when I was tired. I want to hit 20 on April 4th. My goals for the TSC are: 550 DL, 20 pull-ups and 100 snatches. Right now the snatches are my week link. I can't seem to get my numbers to improve. I have 6 weeks to get them there.

Tuesday, February 17, 2009

Tuesdays training.

Bent press 1 rep L/1 rep R with 32kg, 40kg & 48kg
Pistol 24kg in rack position 5 R/5 L
TGU 40kg 3 R/ 3 L

The bent press is slowly becoming one of my favorite exercises. I love the full body tension that is required. Lower back was a little tight today but shoulders felt good. DL in the morning if back feels ok. Going to get some rest, 10min of snatch in the morning also.

Monday, February 16, 2009

Monday's training and new fun stuff....

DL 235lbs 2x20 3min rest between sets.
Pull-up +40lbs 5,4,3,2,1

Been a little sore in the shoulders so I backed down on the poundage in the pull-ups. Started doing more joint mobility drills and some zhealth to see if that helps. Another aspect of my workout today was carrying 600lbs of free weights into my basement. Came across a used set and got a great deal on it. Came with a 1500lbs Olympic bar and weight tree. No comments about the curl bar, it was part of the deal so he made me take it. Bought some rope and my "bag of nails," from IronMind also arrived today. It was a good way to start the week. Like Christmas in Feb. I've been following the workout out in the Diesel Crew's Bending ebook found here: so I couldn't resist bending a few nails tonight. I didn't get crazy because I need to work on technique to make sure I don't get an injury. This is an all new level of strength training for me. My forearms and upper body are still tight from just that little bit of bending. It's great to see PR's laying bent on the table after a workout.

Sunday, February 15, 2009

Relaxing weekend.

It was a very relaxing weekend. Got some great evening sleep and took a nap on Sat and Sun afternoon. I love naps on the weekend. After not following my scheduled back off week last week, I will be backing off this week. I'll do some DL and snatches because I need to stay on track for the TSC. I'll take an extra day off also.

Friday, February 13, 2009

Friday workout:

Pull-ups BW 4x10
Bench press 225lbs 4x10, 10, 8, 8
Bent over DB rows 100lbs 3x8 R/L
Pinch plate curls 25lbs 3x5 R/L

Pretty basic today. First time benching for quite some time. Not really one of my priorities right now. Getting some rest today and getting ready for a max pull DL tomorrow as long as I feel good with not to much muscle soreness in the morning.

Thursday, February 12, 2009

Thursday workout:

JM warm up and some Zhealth
TGU 32kg 5L/5R
Pinch block curls 17.5lbs 5x5 L/R
10lbs 1x12 L/R
COC grippers #1 4x5-8 L/R
Pistols BW 5L/5R

Today was a nice break. Lower volume and plenty of energy. Body and CNS are feeling great. I'm loving the pinch block curls. I feel stronger from one workout to the next. COC #2 is closing better on the right hand. Closed it for the first time with the left. PR!!! Left hand is lagging behind the right.

Wed workout:

DL 225lbs 2x20 3min rest between sets.
Pull-ups BW 4x10
Ab wheel from knees 1x25

The DL really gave me a full body pump. I don't usually notice it but today everything felt tight and full. I'm really liking this type pf progression. We'll see what it does for my max effort next time I pull for a single. Did higher rep sets of pull-ups to help with endurance. Good early morning workout.

Monday, February 9, 2009

Evil wheel work.

The standing to full extension roll out is getting easier. I've been adding reps and sets consistently.

Mondays training.

This is a back off week. Reduce the volume and let the body and CNS recover.

DL 205lbs 2x20 3 min rest between sets.
Pull-ups BW only 4x10, 10 , 8, 8
Snatch 40kg 4R/4L on the min for 10 min.
AB wheel standing to complete extension and back (video will be tomorrow)
Pinch block curls 17.5lbs 2x5R/L

Ooops, doesn't really look like a back-off workout now does it. I will be taking am extra day off this week.

Saturday, February 7, 2009

While the camera was rolling....

decided to play with the "beast." 48kg military press and bent press with right and left hand.

32kg kettlebell bottoms up press.

I had not tried this before, but with all the bottoms up pressing going on around the forum lately I thought I better give it a shot. Went up good. I'm pretty happy. Now on to the next bell and another PR. Thanks for watching.

Just off the phone...

with Senior RKC Brad Nelson. He's got me very excited about the April 4th TSC at his gym in Woodbury, MN. Like mentioned earlier, he is helping me with a program to get me ready to be my best on April 4th. We just talk about tweaking the program some to see what works best for us. We'll be adjusting the pullup program to heavy pulls on Mon/Fri of 3-5 reps to light +16kg on Wed for 10 reps. Also are alternating between the 40kg and 32kg kb's for snatches. The goal is 120 in 5 min at the competition. I will be more precise with my daily training log so we can continue to adjust numbers and see what is working for each other. He also mentioned that there may be a seminar by Brad and Adam Glass that follows the TSC. More info to come on that. TSC and training seminar in one strength packed weekend, I can't wait.

Sat workout.

DL 175lbs 2x20 3 min rest between sets.
Pull-ups +60lbs 3,3,2,1 (didn't get these in yesterday so did them this morning)
Oven mitt swings(grip endurance) 24kg 10R/10L on the min for 10 minutes.
Ab wheel 2x15
COC grippers 2x10 trainer, 3x5 R/L #1, 3x1 R/L #2 (left hand is lagging behind)

Friday, February 6, 2009

Friday's GTG training.

Pistols +24kg in rack position 3x1 l/r
+16kg in rack position 3x1 l/r
Bent Press 32kg 3x2 l/r
48 kg 1x1 l/r
Pinch block curls 20lbs 3x5 l/r

Felt pretty good today. Good energy and ready to DL tomorrow am.

Wednesday, February 4, 2009

Todays workout.

AM workout:

Pull-ups +60lbs 3, 2, 2, 1 (Fighter pull up protocol)
DL 170lbs 2x20, 3 min rest between sets
Snatch 32kg, 5L/5R on the min for 10 min.

PM workout:
Pinch block curls: 15lbs at end of post, 2x5 L/R
TGU 40kg 2x2 L/R

The snatch has to get better if I'm going to put up the numbers I want at the TSC. Conditioning is not where it need to be right now. I have 8 weeks to improve. Just started to incorporate ZHealth back in. Starting with the movements 3 times a day and sticking to the basics.

Tuesday, February 3, 2009

Tuesdays training.

GTG(grease the groove)
Pistols +24kg in rack position 3x1 l/r
Bent Press 32kg 3x1 l/r
Pinch block curls (Red Rafter pinch block) +15lbs at end of post 3x5 l/r

The pinch block can be found at:

Pistols are getting easier after not doing them for awhile. Bent press feels great. Could go heavier but have been sore from the pullups on other training days. Love the pinch block. I can feel the strength gains in my forearms.


I’m writing the first blog entry on my new page for accountability. That’s right. I’m letting the world know that I am going to be competing in the TSC at Kinetic Edge Performance in Woodbury, MN on April 4, 2009. RKC Team Leader Brad Nelson has challenged me to compete in the Elite division with him. The Elite division consists of my max on deadlift, pullups with additional 20lbs, and as many 32kg kettlebell snatches as I can do in five minutes.
More information on the TSC can be found here:
This will not be easy. I’m in the second week of a program that Brad developed to help get me in shape and ready for the competition. I’m posting my daily training and thoughts about each session so that I can track progress and share with you what works when preparing for a event of this type. I will also be posting some pics and videos of the training and other fun things I have going on.