Breakfast and sprinting

Those who know me, know that I rarely eat breakfast (for numerous reasons). But I must say, if you are to eat breakfast...I suggest a whole avocado, four pieces of bacon and four whole scrambled eggs. POWER and SUSTENANCE.

I did some sprinting today with the dogs in the snow. Gave it a whirl barefoot and though it was a bit cold, it never got to the point of being intolerable. I only noticed the cold on my feet once I stopped moving...

I also managed to start another fire sans matches/lighter. I am getting good at this. I want to get to the point where I can do this without a striker. All in good time.

Captains of Crush #3

The most tissue change seems to occur (and last) through volume. This and testing movements is what allowed me to reach this goal. I have been into grip strength for some time but I never really had a focused attack on grippers.

The video was taken after about (according to my training log) nine weeks of gripper training. No overloading, no internal focus, no weird figure eighteen mobility work, no effort/tension, no cycling, no periodization, no programs, no advice from broken people who can't even close respectable grippers.

Back in the Saddle

It has been over three years since the last post here. Many transitions have occurred in that time period.

I have moved four times. I have completely changed my training philosophies. I have affiliated myself with new organizations. But what has the constant been? Better.

My training has progressed like it never has before. By continuing to keep an open mind and questioning everything I learn, I have become...you got it, better.

One size fits all methodologies will never endure the test of time. Whether it be training methods, diets, government, religion, technologies...whatever the hell. Everything works for a while. I'm sure those goddamn shake weights may even work for a time.

Those of you who have followed this blog in the past, we are back. The content will be new, progressive and open. My hope is to ruffle as many feathers as possible and to have every person who comes here question me and their own philosophies.

"Better is our birthright." fF

Training

8/25 Training (SJM):

1x10 ftw sq @ 32kg
1x5 ftw ohs @ pvc

1x5/5 alt kb tgu @ 32kg
1x5/5 1h kb sw @ 32kg
1x5/5 1h kb c+p @ 24kg
1x5 double kb fs @ two 32kg's

4x4/4, 6x3/3 1h kb sn on the min for 10 min @ 32kg (68 reps total)

32kg BUP TGU: Back By Popular Demand

I've had a few requests to re-post my 32kg bottoms-up TGU. I will make it simple (for me): Just go to the blog archive, scroll down and select 6/22-6/29, then go down about five posts to the second video. Enjoy.

Training

8/20 Training (SJM):

jm-shoulders, neck, thoracic
1x10 ftw sq @ 32kg
1x5 ftw ohs @ pvc

2x5 double kb fp @ two 32kg's

1x4/4, 9x3/3 1h kb sn on the min for 10 min @ 32kg (62 reps total)

Training

8/19 Training (SJM):

1x10 ftw sq @ 32kg
1x5 ftw ohs @ pvc

7min alt tgu @ 32kg

Notes: It was a busy and hectic day today. I had but a mere seven minutes to spare and I decided to plug in some getups. Back to real training tomorrow!

Training

8/18 Training (SJM):

jm-hips, pelvis, lumbar
1x10 ftw sq @ 32kg
1x5 ftw ohs @ pvc

5/5 1h kb sn on the min for 7 min @ 24 kg (70 reps total)

Notes: I didnt feel very strong at all today...I hadnt eaten 20 hours prior to training. I completed less than half of my intended work and it made me come to a caloric intake realization: I need to eat more!! IF'ing has perhaps dropped my calories to below where I want them for my current age, weight and activity levels. Nothing against IF at all...I havent been sick in over a year and I am staying lean as hell. After watching video of myself and hearing my mother comment on how skinny I am...

Training

8/14 Training (SJM):
jm-shoulders and neck

1x10 ftw sq @ 32kg
1x5 ftw ohs @ pvc

5min alt tgu @ 32kg

3/3 1h kb sn on the min for 10 min @ 32kg (60 reps total)

3x10/10sec bird dog
3x10/10sec side plank

Training

8/12 Training (SJM):
1x10 ftw sq @ 32kg
1x5 ftw ohs @ pvc

5/5 1h kb sn on the min for 15min @ 24kg (150 reps total)

3x10/10sec bird dog
3x10/10sec side plank

RIS stretches focusing on hips, hamstrings and hip flexors

Training and Camping

Keira and I went camping at Twin Lakes and I did not bring a 'bell but you always have your body, right?

8/11 Training (SJM):
jm-fbts

10, 9, 8 pushup
6, 5, 4 pullup
3x1/1 pistol @ 15lb rock
3x1/1 double windmill @ two 15lb rocks
60sec double claw grip hold @ two 15lb rocks

Notes: Not much for training but I wanted to move a bit while at 9800' of elevation. It was beautiful there as always and it was the first time Keira has been out that way. It is safe to say she enjoyed the hell out of it.

Training

8/5 Training (SJM):
jm-fbts

3x10 ftw sq @ 24kg

5/5 1h kb sn on the min for 11 min @ 24kg

3x10/10sec bird dog
3x10/10sec side plank

1x5 back extensions

RIS hip flexor stretches

Training

8/1 Trainjng (SJM):
ZJM - fbts

2x5 double kb fp @ two 32kg's

3x60yd double kb farmers walk @ two 32kg's

RIS stretches - hamstrings and hip flexors

Training

7/31 Training (Keira):
jm-hips
1x10 ftw sq @ 12kg
1x5 ftw ohs @ pvc

5min alt tgu @ 12kg

1x10 2h sw on the min for 7min @ 12kg (70 reps total)

3x10/10sec bird dog

1x4/4 cossack

Training and South Dakota

7/31 Training (SJM):
jm-hips and lumbar
1x10 ftw sq @ 32kg
1x5 ftw ohs @ pvc

5/5 1h kb sn on the min for 13 min @ 24kg (130 reps total)

2x30/30sec 1h kb rack hold @ 32kg

2x30 sec double plate pinch hold @ two 25lb's

1x5 back extension
3x10/10sec side plank
3x10/10sec bird dog

Notes: I felt very good and energetic today. I'm attributing it to carb loading yesterday...haven't done that in a while. All the hip mobility and strength-flexibility work seems to be paying off as I feel much more mobile through the hips these days (I never knew how immobile my hips were until the '06 RKC).

I am readying for a trip back to the land of my birth (South Dakota). I haven't been back to see family in far too long and Keira is finally getting a chance to meet the parents. I just wish I had an effective, portable, strength and conditioning device to bring back with me so I don't miss any training sessions. Suggestions anyone? :)

I will be back on later to log Keira's workout for this evening.

Training

7/30 Training (SJM):
jm-fbts

2x5 double kb fp @ two 32kg's

5min alt tgu @ 32kg

2x5 double kb sw @ two 32kg's

10x ftw sq @ 32kg

Training

7/28 Training (Keira):
jm-neck and shoulders

10x ftw sq @ 12kg
5x ftw ohs @ pvc

5min alt tgu @ 8kg

10x 2h sw on the min for 6min (60 reps total)

5x back extensions

2x10/10sec bird dog

Notes: Keira's getups are looking much smoother. It took one minor adjustment to her footing to improve them drastically. I want to see some good strength in her shoulder girdle return (she used to play college softball and had shoulder surgery a few years back). Her swings are looking very crisp and she is excelling at them...her numbers are already improving and shes only been back for three sessions. Booyah.

7/29 Training (SJM):
jm-foot, ankles, knee and hips

10x ftw sq @ 32kg

5/5 1h kb sn on the min for 12 min @ 24kg (120 reps total)

5x back extensions

A1) 3x10/10sec bird dog
A2) 3x10/10sec side plank

RIS stretches focusing on hamstrings, hips and hip flexors

Notes: I took Dr. McGill's advice and included small arm circles during the bird dogs for added difficulty. He also has stated that one is putting their lower back in a safer scenario by doing smaller time frames with the planks and dogs. Ie: 3x10sec is better than 1x30sec. When it comes to the spine, I don't second guess the professor.

Training

7/28 (SJM):
Z-NWU 1
10x ftw sq @ 32kg
5x ftw ohs @ pvc

2x5 double kb swing @ two 32kg's
2x5 double kb fp @ two 32kg's

Notes: Today is more of an in-between variety day. Nothing brutal...just some basic work with the 70's. Kind of a double kb version of an abbreviated PTP session.

Training

7/27 (SJM):
Z-NWU 1
10x ftw sq @ 32kg
5x ftw ohs @ pvc

5/5 1h kb sn on the min for 11min @ 24kg (110 reps total) *

5x back extensions

RIS stretches focusing on hamstrings and hip flexors

Notes: *I documented a 200 snatch workout which I am now editing. I finished 110 instead of the targeted 200 due to the near loss of a callus. To quote Pavel "Blood doesn't affect us but lost training time does." I felt far well enough to go to 200 but I would have lost some skin and had a bigger setback than coming up 90 reps short. From here out I am implementing Rif's tape job that he showed me back in 2006. No more setbacks. I have to keep those calluses filed down!

Training

7/24 Training (SJM):
jm- ankles, knees and hips

2x5 double kb swing @ two 32kg's

4x25 bw speed squat

Notes: Greasin' the double swing groove. Today is an off day but sometimes I cant help myself. I wanted a nice GH boost so I ripped off some bw squats as well.