5/21 Training

Regular barbell dead lifting today
10 min
185# best load today
double over hand better PR intensity
22 doh pulls in just over 5 min then I switched to over under for the last 4 min total of 37 reps

PR intensity,density big pr w/ the doh grip the last time I even tired this (1/2010) 135# was really hard to hang on to. More reps per set today. Very happy with this session.

Stacked plate curls 15#
10 min
88 total reps
PR density, volume, reps

5/20 training

I have a busy life and I squeeze training in whenever I can. Yesterday I had one bell in my truck (20kg) so while the oil was getting changed I carted my bell and my 5 yr old 10 blocks to the city park and did a 40 min circuit and then carted everyone back to the truck.

It was a little easier to focus today even though I wasn't in my regular routine.

40 min circuit w/ 20kg bell and bw movements, 4 rounds

( I really have to watch these circuits and be intune w/ the feedback I get) I have only been doing sessions like this for 2 weeks. I really want to practice higher rep work since I prefer low rep heavy weight. For me it is easier to pick my top 3 movements, set the timer for 10 - 15 min and work. As long as they test ok I'll be doing them.

1 hand swings 40/40
1/2 burpee w/pushup 35 PR intensity, density
cleans 40/40
star jumps 40
1 hand jerks 20/20 PR intensity
sit outs (took from boys wrestling practice) not sure if this is what they are called
snatches 20/20
mt climbers (60)
squat press 17/19 PR intensity, movement

total volume of 11,088# plus bw movements. My first thought was low volume. shrug.

first run/ walk of year in my vibrams

Wednesday night the family and I went for a run/walk. It was great! This is the first time I have used biofeedback for running and my first run / walk of the year in my vibrams. I wish there were less gravel where I live. I only have 1 bruise on my instep.

4 miles in 45 min (approx a 1/1 run/walk ratio) with a 6yr old (using the BF of course though his is all natural instinct yet). I think me using biofeedback will keep him from loosing that and a 5yr old riding his bike.

PR's set all around tonight:) movement, intensity, quality of life afterwords

Wednesday 5/19

My session for today. Quite a few things were testing good but I am not mentally in the game today? Adam wrote something a while back about the routuine we get in when we workout. Today I changed so many thing and I am not sure if that is what messed me up or what?

It is finally sunny and warm today so I decided to train outside. I don't know if this is what made the so mentally dah today?

Here's the session

Snatches tested better
so I got a couple density PR's here but 9 min in (still testing really good) but mentally not there so I aborted that.

They all tested better than my new basline with the snatches so I thought lets put them in a circuit.
DL w/28 & 24
swings w/28
burpee w/ pushup
figure 8 w/ 24k PR intensity 1st time 24k tested better
v-ups PR movement these felt really good today

I got 3 rounds in and all I could keep thinking about was how I need to get the lawn mowed and laundry done and the field trips my kids have this last week on school!? WTH! So again I bailed. I'll try again tomorrow:)

Monday 5/17

My 5/17 session
None of my big gym movements test well today. Onto Life Movements:)

PLAY LIKE A KID!!! Why did I ever stop playing. It was so much fun and I was so sweating!

My 4yr old and I played! We ran, practiced cutting, skipped, rolled, worked on the falling patterns, somersaults, cartwheels, animal movements.

PR in movements and leading my kids by example. I don't ever want them to stop playing!

Case Study B

Monday Session starting 6th week. I see improvements in strength, movement and body transformation every time she steps into my gym:)

25 min
7 rounds

8kg push press 70 reps, V= 1232# PR intensity upped weight
burpee 70 reps PR movement quality
8kg figure 8 70 reps V=1232# PR intensity upped reps per set
mt climbers 70 reps
8kg cleans 70 reps V= 1232# PR movement
16kg swings 70 reps V= 2464# PR intensity upped weight

Great Job!

Case Study B

Friday 5/14

Fat burning circuit. I am still stopping her when I see any sign of excess tension or her breathing changes. She is finishing her third week.

1 arm swings (12k), high pulls (8k) and push press(14#).

35 minutes
7/7 154 reps 1 arm swing, V=4065.6#
7/7 154 reps high pull, V= 4065.6#
7/7 182 reps push press, V=2548#
total reps 490 reps V=10,679.2#

PR intensity, density, movement/ form quality

Case Study A

Case Study A

He hasn't bench pressed in 2 yrs. So he was courious. What can I bench press? The movement tested base line but he wanted to try anyway. So after 2 years no bench pressing he hit his max from when he stopped 2 yrs ago on the 2nd lift. bw 190, 1st lift 205#, 2nd lift 225# PReveryday

Saturday 5/15 session

5/15

24kg bent presses tested best and after 15 min I couldn't find anything that tested as good as them so I kept going. Another 10 min. These felt amazing today.

25 min
24kg bent press
70 reps
PR intensity, density, reps and volume

Friday 5/14 training

Training session for 5/14

15 min
12's lccj
density prs

27 min circut 6 rounds I needed to get the heart pumping and burn some calories.

double waves w/ rope
sledge hammer hits
double high pulls (16's)
hanging "leg "raise (knees to opposite elbow)
Alt Swings (24kg)

My Thursday session

5/13 Session

Long Cycle Clean and Jerks tested awesome. I have been adding time to these sessions. The movement/reps get better with every passing minute. I am sure it is because I become more externally focused and more simultaneous. Eye placement down to up. Eliminated horizon eye placement. Enjoying the movement.

25 min lccj 2-16's
I break it down into 5 min sessions
1- 5 reps, 6 sets, Treps 30, V=2112#
2- 5reps, 6 sets, Treps 30 V=2112#
3- 5 reps, 1 set 4 reps, 5 sets, Treps 25 V = 1760#
4- 4 reps, 7 sets, Treps 28 V= 1971#
5- 4 reps, 5 sets Treps 21 V= 1478#

Total 25 min
Total reps 129
Total V=9081#
So I had intensity, density, reps and volume PRS

Nothing was testing as good as my new baseline. Rows were the closest so I experimented to see if I could get it better. I haven't done a lot of grip work lately so I was surprised when 25# plate rows tested really well.

10 min 25# Plate Rows
again I kept track of these in 5 min increments
1- 5/5 8 sets, 80 reps
2- 5/5 7 sets, 70 reps

Totals 10 min
Total reps 150
Total V= 3750#

PR intensity, density, reps, volume

Very happy with this progress people! I love getting better with every session! It makes me happy.

My trianing for Tuesday

5/11 Session

I am expirmenting here. I love heavy bells and low reps. I am going to switch it up a bit and try testing higher rep work?! It is harder for me to keep track of numbers this way so bear with me.

20 mins- 8 rounds- 4 movements tested better

Burpees 55 reps
Burpee plus pushup 50 reps PR intensity, volume
16kg Renagade Row 80 rows V= 2816# PR intensity, volume, movement
32kg Swings 120 reps V= 8448# PR intensity, volume, movement

It was a fun session and I felt awesome!

Case Study A Thursday session

CS A Thursday's session

45 min session

15 min
1A 20kg Snatches 134 reps V=5896# PR reps, volume, intensity
2A 20kg Russian Twist 112 reps V=4928# PR intensity

15 min
1B 28kg Cleans 123 reps V=7577# base line
2B Burpee w/ pushups 53 reps base line

15 min
1C BW Chin-ups 96 reps PR reps, volume, density
2C 2-20's Racked Squats reps 21 V=1848# Pr intensity

Total V= 20249# plus body weight movements

Case Study B Wednesday session

CS B Wednesday session

45 min Circut

15 min
14# Push Presses 198 reps, V=2772# PR reps, volume
18#Russian Twist 162 reps V = 2916# PR reps, volume

15 min
18# High Pull 162reps V=2916# PR reps, volume
Burpees 36

15 min
26#1 Arm Swings 180 reps V=4680# reps, volume, intensity
26# Squats 90 reps V=2340#

Total V=15624#

Case study A Tuesday

CS A training Tuesday session

He wanted to do a circut so ...

30 mins 8 rounds finished

top 4 movements that tested better

Mt Climbers 184 reps
push ups 124 reps PR reps, vol, intensity
Squats 20k +16k 53 reps, V=4198# PR rep, vol, intensity
V-ups 115 reps PR reps, vol, intensity

Case study B Monday session

Case study B is a single mother and business owner that would like to loose body fat and develop a strong toned body.

She is very new to kettlebells and working out but a very quick learner. At the moment I stop her when her breathing changes or I can visually see excess tension. As she continues with me I will introduce more the of testing and gym movement protocol. Right now she is paying me to "train" her. So I will accommodate her and as she gets result and trusts me I will show her more.

5/10 Session

We did a 25 min circuit of
Russian twist
presses
15 mt climbers
2 hand swings

Here are the numbers:

Russian twist 8kg
reps 100 V=1800#

press R/L 14lbs
reps 90, V= 1260#

mt climbers
reps 150

2 hand swing
100 w/16kg, V =3520#
100 w/ 12 kg, V = 2640#
200 reps ,V = 6160#

Total volume for session = 9220#

Case study A Saturday session

A's Saturday session was in my gym.

I have more control/ supervision here for sure. He is on the right track just needs to be a bit more sensitive to the elements of effort. That will come the more he practices biofeedback.

10 min
chin ups (palms facing him)
reps 45, V=8505#
Pr in reps, volume, and density up from 5/6
Pr movement looked easier and smoother

10 min
20kg's lccj
reps 37 reps, V= 3256# (just taught this move to him Tuesday)
pr in weight, reps, volume, and density up from 5/6
pr movement (still learning but looked better than Tuesday)

10 min
24kg+28kg sumo dead lift
reps 129, V= 11,919#
pr in reps, volume, density since 4/29

10 min
V-ups
98 reps V= ?
base line here

Case study A Thursday home session

5/6 home work out on his own

10 min
bow flex move ( not sure what this is)
I'll have to ask.

10 min
85# straight bar curl
57 reps, V= 4845#

10 min
bw chin ups
42 reps, V=7938#

10 min
long cycle clean and jerk (just taught this to him Tuesday)
20kg + 16kg
40 reps, V=3168#

10 min
Russian Twist
16kg
154 reps, V=5421#

A base line session here.

Saturday's Training

I felt much better Saturday when I woke up! Saturday's session felt really good.



15 min

16kg snatches

pr in total reps, volume and density

density prs in last 2 5 min segments

total rep 240, total volume 8448lbs



10 min

16 kg single leg dead lift setting base line here. Haven't done these since I wiped out on my snowboard end of March because of left knee pain. Same with squats, pistols, bent press



I messed around with dl variations to find better than my new base line and came up 16 kg single leg dead lifts.



pr in movement no left knee pain (has not happened since end of March)

total reps 118 total volume 4154#



10 min

24kg bent press Again I haven't done these since March because they caused left knee pain.



pr movement NO left knee pain



pr 1/1 bp w/ 28kg felt awesome but 24kg tested better and felt just as good so I went with 24kg



total reps with 24kg 18 total volume 950#



So I had 2 amazing movement pr and a few rep, volume and density pr. Great training session.

Friday's training session

I am still not feeling the best from my bout with the stomach flu. I went in with an open mind, asking lots of questions. I just followed the feedback and set prs!

10 min of
15# pinch plate curls (these haven't tested well since mid April)
4/4 for 88 reps
tested eye positing on horizon tested best
1320 # up from 4/17 plate curls of 72reps & 1080#

12:30 min standard barbell dead lift
185# tested best
2 reps then tested got 38 reps in 12:30 min
7030# 4/3 session 225# test best but increased volume and density today of session

10 min renegade rows (these haven't tested well in awhile)
16kg bell (usually 20k test better) but I will listen to my body not my ego
5/5 for 110 reps
3872# up from April session in volume, density, reps

total volume for this session was 12222# I feel better than when I went into the session. That's my whole goal. BETTER.

I"ll take that with the week I've had:)

more lccj today

lccj tested best today
15 min
first 5 min 6 sets 5 eyes down
second 5min 6 sets5 played w/eye position down/ horizon increased rom
3rd 5 min 7x 5 played w/ eye position again down/ horizon/ up increased rom decreased rest
I can't wait to start my next session w/ these eye positions

The movement is getting so much more efficient and "effortless".

None of the other big GM test well so I move on to testing Primal Movments.

Rabbits test better today. In 10 min I "hopped" 180 yrds and it felt amazing!

The stomach flu is going around a couple clients and my kids have it. YUCK. I myself wasn't feel very good today but I tested and lccj and sumo dl tested good.

5/5/2010 session

15 min 12's lccj 117 reps = 6177# pr in reps, volume and density up from 110 reps on Saturday
I really wan't feeling it so I ended it there. No sumo dead lifts.

Case studies Tuesday session

Tuesday's Session for case study A
Top 3 movements
10 min chin up 50 reps
10 min 32kg swings 128 reps = 9011.2#
10 min inchworm w/ pushups 64 yrds

Case study B
No show?

Case Studies A & B

Case study A is a 29 yr old male who has lost 15 lbs FAT and is now ready to start building mass.


Case study B is a 29 yr old female. A busy mother, wife and nurse ready to lose body fat and build muscle.

We will be using the Gym Movement protocol. We will test the big gym movements and life movements.
GM
Squat
Dead Lift
Press
Pull
Horzontial Press
Horzontial Pull
Hip Hinge movement

Life Movements
walking
running
jumping
falling
primal movements
playing like a kid

They will be training with me 2 x week and 1 to 2 x a week on their own.

Welcome to the 21st Century Tera!

Here we go! I now have a blog. Here is my first post!

15 mins lccj 16's tested better
discovery pr today. I have been doing to many reps. I cut down the reps and gained rom, and therefore I needed less rest.

10 min standard bar bell dl 225# on bar volume, density and rep prs today