Thursday, May 23, 2013

Vanishing Point

I reached it last week and that is where I have been. I am doing two weeks of Pavel's Program Minimum which is:
W/U 5 minutes of:
10 Halos
10 Wall squats
10 Pump stretch
That is the same each day.
Day 1 12 minutes of 20 KB swings with 1 minute of something to keep your heart rate up in between
Day 2 5 minutes of Turkish Get ups

That is repeated on days 3 and 4
I do Sunday and Monday take Tuesday off and then do Wednesday and Thursday.

Wednesday, May 15, 2013

Another Short One

Just the workout today. Nothing new to report except that I am going to start training a football player tomorrow which should be fun. He has been doing body building type stuff but what he really needs is to get strong.

W/U series 3 rounds
Dead lift 5 x 2 @ 255
Hanging leg raises 3 x 7

Tuesday, May 14, 2013

I Been Sick

Just coming down off a cold etc. I really do hate to be sick. Scaled Sunday back to just one round of everything.

W/U series
Goblet Squat 1 x 5
Ab wheel 1 x 5

W/U series (3 rounds)
Press 5 x 2 @ 100
Back Ext. 3 x 10

...and away I go.

Thursday, May 9, 2013


There is a woman at 24 hr. fitness that wants me to teach her Olympic lifts. Her boyfriend told her that they were too dangerous and that she should not do them. I informed her today that, properly taught, the Olympic lifts were statistically safer than badminton and that she might want to mention that to her boyfriend the next time she talked to him and to avoid badminton at all costs. He is a dabbler. He accidentally managed to get in good shape and now he believes that he is qualified to give advice. Precious hates the dabblers he does.

W/U series
Dead lift 3 x 3 @ 245
hanging Leg Raises 3 x 5

And in other news 24 now has a trap bar. i only need to talk them into getting a safety squat bar and a Versa-Climber and I'll be a happy camper.

Tuesday, May 7, 2013

Good Morning Upland

Rained all day yesterday. It was quite lovely. I began to watch the Copper series and it grew on me and before I knew it 6 hours had passed. I still have 4 episodes to watch to complete the 1st season.
Here is a piece by Paul Chek on intelligent stretching.
I have read some interesting stuff lately on flexors and extensors. Apparently as people age the flexors get tight and the extensors get weak and this accounts for the hunched over look you see in many older people. A relatively easy fix so get to it.

3 rounds of:
Halos x 5 ea way
BS squats x 10
KB Swings x 5 ea
Windmills x 5 ea
Pump stretch x 10
Tactical Frog x 10
Press 3 @ 95
Back ext x 10

I like doing this in a circuit. Plenty of rest between exercises and rounds.

Monday, May 6, 2013

Where Have I Been?

Good question. I have gone to find myself. If I return before I get back please keep me here. How confusing is that?
Didn't work out enough last week and missed a few so I decided to repeat week 2 of the cycle.

3 Rounds of:
Halo x 5 ea. way
Bootstrapper Squats x 10
Windmill x 5 ea side (doing 10 pounds now still a little hard on the left side but I can't continue to wuss out because it's a little hard)
Pump stretch x 10
Tactical Frog x 10

Goblet Squat 9 x 9 @ 26
Ab wheel 3 x 5

I have some new stuff to share but will hold off until tomorrow so I can find and organize.