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Thursday, March 3, 2011

moving where I can finding better

It's been a long time! The last half of 2010 was pretty challneging and frustrating. The frist 3 months of 2011 I feel like I am just surviving, definatley not thriving.

But I am getting better. I really haven't moved many kettlebells since October. Body weight movements test better right now.

I really have to watch for those EE! Pride tends to rear it's ugly head and it is easy for me to ignore the speed signal and the wham here comes TENSOIN! I am progressing though.

Thats all for now!

T

Wednesday, September 8, 2010

training for 9/8

Some thoughts.week 7+... I have been very fatigued the last few weeks. Walking up the stairs winds me! Been able to breath through the waves of nausea. My loads are testing lighter. I test my movements and when I go and test the loads they are testing like crap so I go down until I find better. It is all I can do test and follow my results.

10 min sumo dl 20k+24k
123 rep V=11906#

29:30 swings 24k, burpee w/ pushups
250 swings V=13200#
100 burpee w/ pushup
PR here density, intensity w/ pups

Wednesday, August 25, 2010

Case study A back log workouts

Jon Wangsness workouts
date
time/movement
weight
reps
sets


05/16

10 min one handed curls-right
38lb. dumbell
56R/47L
103 V= 3914# PR baseline

10 min butterfly chest press
2-38lb. dumbell
54 V=4104# baseline

10 min Hindu pushups
36 rep PR base line

10 min V ups
101 PR intensity


05/18
10 min pushups
142 rep PR vol/int

7 min figure 8's
24kg
119 V=6283#

10 min pullup
57 PR intensity/ volume/den

05/22
25 min. circuit 5 rounds

straight bar curls
85lbs.
52 rep V=4420#

dbl. rack squat
20kg, 16kg.
43rep V=3406#

pushups
97

frog hop (5' each hop)
75

V ups/crunches
87

05/24
25 min. circuit
clean and jerk
20kg. 24kg.
45 V=4356# PR intens

Hindu pushups
40 rep PR int/mvt

crunches
125 rep


05/26
2 mile walk, pulling cael
in a wagon

25 min. circuit
standing barbell press
101#
46 rep V=4646#

pushups
119 rep

DL
24kg, 20 kg
63 rep V=6098#

V ups(at the end. 10 min.)
112 reps

05/30
10 min. each dbl. hi pulls
24, 20kg
101 rep V= 9777# PR vol/den

10 min chin up (palm out)
55 PR inten

10 imn decline pushup
83

10 min crunches
159

06/02
30 min. circuit
pullups (palm out)
45 rep

clean and press 24kg
30r/35l V=3432# PR intensity

lunges 24kg.
83 V=4382#

V ups
140 rep pr vol

06/05
35 min. circuit
clean and jerk 24, 20kg
39 rep V=3775#

squat and press right
24kg, 20kg (press the24)
15 sq V=1452# prV=792#
pr int

squat and press left
24kg, 20kg (press 24k)
17 sq V=1646# prV=898#
pr int

bent over rows right
24, 20kg stacked
56rep V=5421#
bent over rows left
24, 20
60 rep V=5808#

russian twist
16kg
173 rep V=6090# pr vol/den

06/08
10 min. each
inchworm w/pushup
215 total feet pr int/distance

*8 min. only
pullups (palm out)
55
pr decreased time by 2 min vol/den

10 min clean and jerk
2-20kg
44rep V=3872#
pr vol

10 min V ups
12kg
87 rep V=2297# PR int/vol

*9.8%BF 23.8BMI

06/10
10 min each
renegade rows 24kg
63r/63l V = 6653#
pr int

10 min bottoms up press 16kg
41r/38l V=2781#
pr mvt

10 min Plate curls right 23lbs
62r V=1426#
Plate curls -left 15lbs
70 rep V= 1050#

10 mn floor press 24kg
39r/43l V=4330#

10 min V ups
12kg
92rep V=2429#
pr vol/den

06/11
20 min. bike ride-gravel
self
5.5miles

06/12
swings for 10min. I think 28kg
184 rep V= 11334#
pr vol/den

27 min. circuit
dips 71rep
trx crunch 83rep
ropes 18, 24,25,15,15,20,25 all seconds
sledge hammer hits 12 # 189 hits
Pr mvts

06/21
10min. bottoms up press 16kg
54r/41l V=3344#
pr v/d

10 min lunges 16k+20kg
74 reps V=5861#
pr i/v/d

10 min log chain chin ups
48 reps
pr mvt

10 min pinch plate curls
13lb. left, 23lbs. right
77rep

06/22
bike ride 34 minutes
9.8miles

06/23
10 min.clean and press 24kg
30r/28l V=3062#


8min.
pinch plate rows 25lb.plate+10lb. plate
63r/60l V=2415#

headstand
3.7minutes

10 min russian twist1 6kg
220 rep 7744#
PR vol/den/mvt

06/25
bike ride 30minutes
7.8miles

06/28
10 min DL-suitcase
12/16kg, 18#/20kg (123.6# total)
79 rep V= 9764#
pr mvt (grip work)

10 min snatch 20kg
69r/74l V=6292#
pr int

07/02
10 min. dbl. rack squat 20, 24kg
43 rep V=4162#
pr i,v,d

10 min pullups (palm out)
45 rep

10 min pushups
111 rep
PR v,d

07/08
10 min. decline pushup
122
pr i/v/d

8 min V ups
95 rep
PR d
**last few weeks I have not been in it mentally or physically-tired, lack of spunk

07/12
10 min doubleswings 20, 24kg
136 rep 13165#
pr i,v,d

10 min bent over rows 24/12kg
49r/48l V= 7682#

10 min lunges
20, 16kg
87reps V= 6890#
pr i,v,d

10min standing barbell press
101lbs.
33 rep V=3333#

07/19
10 min pushups
161 reps
PR v,d

10 min DL-suitcase
20/24kg, 12/8kg
78 reps V=10982#
pr v,d,i

10 min bottoms up press 16 kg
47r/37l V=2957#


07/24
Run
5K
29min 50 sec.

08/10
10 min. Hi Pull 28kg
86r/85l V= 10534#
Pr itensity

10 min inchworm w/pushup
220 total feet
Pr distance

9.3%BF
23.3BMI

Saturday, August 21, 2010

my training 8/21

8/21
10 min Sumo dl w/bells for volume
24k+28k
reps of 10, 17 sets
170r V=19448#
PR vol/den/mvt

7 min Bent press client came it cut short here but was on a roll
24k
reps 3/3 4 sets
24r V=1267#
PR movement

10 min cleans
24k 8/8 x 3 sets rom taking to long to come back so test 20 and was way better
V=2534#
20k 10/10 x 4 sets
V=3520#
TV=6054#
total session volume = 26769# 27 min

Case study B 8/20

8/20 training

Snatches testing better today.
PR movement
18# testing better than 14# PR intensity
30 min
Used feed back and testing to KJ's VO2
Reps 6
60 rounds :15/:15 testing every set
180/180 360 snatches
V=6480#

Friday, August 20, 2010

Do you feel better after a workout?

One of my favorite benefits about the Gym Movement and biofeedback is how I feel after my sessions. I feel amazing, strong mentally and physcially! I was tired and I have been fighting a dang head ache for the last week but every session I come out of I feel better!

Sumo deadlifts the tsc is coming up. I usually move the barbell for volume but today I just kept adding weight to the bar, testing and watching for elements of effort.

1-185# (rpe 2)
2-205# (rpe 2)
3-225# (rpe 4)
4,5,6,- 245# (rpe 6) PR baseline since I haven't done this since last Sept
after the 6th rep lost rom a bit of tension in my rt lower back. Rom did come back but still had lower back tension. I will try videoing my selft to check my form.

10 min 1 hand swings w/ 24kg bell (back tension went away)
10/10 x 10 rounds
100/100 V=10560#
These felt great. Usually my grip goes on the back swing. Not today!
PR movement, intensity, vol/den

8/19 my training

Tired again today but will test and follow feed back.

10 min pull ups assisted w/gr band
44 reps PR vol/den

10 min trx reverse crunch
hands out farther than ever before
75 reps PR intensity, movement

I messed around with bottoms up clean and presses w/ the 16k and bu cleans w/20k. I haven't practiced these in a long time. Grip strength is gotten better! PR movement intensity