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Garrett Smith
08-23-2008, 10:55 AM
Thursday 8/21/08: Unplanned rest day.

While I remembered that this was my lovely wife's birthday today, for some reason I didn't remember that I wouldn't be working out at adult gymnastics this evening until I woke up. Oh well.

Friday 8/22/08: Walk, spin bike, yoga.

6:30am
2.5 mile hilly walk with my mom and the dog

8am
Spin bike workout

Warmup - 1 min each of easy seated spin, seated climb, standing climb
Tabata standing hill climb, 8 rounds of 20sec. on + 10 sec. rest (no pedaling)

Nice little workout. I definitely need to increase the resistance next time.

6pm
Power Hour yoga.

I love this class! Even at only once a week, I notice improvements every time, particularly in my hamstring flexibility. I'm looking forward to attending some Sunday Anusara workshops in the near future, new infant duties permitting...:o

Saturday 8/23/08: Seminar in Tempe. Planned rest day.

This will complete my medical CE hours for the year. Thank goodness. Here's hoping the baby will wait until at least tomorrow afternoon to make her appearance! BTW, for those following, Cori is 38 weeks and feeling ready to have this child already! :)

Frank Needham
08-23-2008, 11:29 AM
You're in for the time of your life bro, prepare for a things to be a blur for a while....Gage just turned two and that kid is always busy. Keeps us guessing for sure!

sarena kopciel
08-24-2008, 10:57 AM
You're in for the time of your life bro, prepare for a things to be a blur for a while....Gage just turned two and that kid is always busy. Keeps us guessing for sure!

I am already thinking about baby friendly workouts for when I am in Israel next week and babysitting the lovely Deena
1. weighted squats and lunges--baby in pack on chest
2. baby floor wipers--baby held overhead

I am sure a baby jogger without the stroller would work too!!

Anyway, enjoy this time bonding with Cory and being a family!! Rescue remedy and arnica should be both fiends to Cory and your new little girl the first day!!

George Mounce
08-24-2008, 05:12 PM
I feel you Dr. G - my son is due to enter the world this week.

Garrett Smith
08-24-2008, 08:36 PM
Wishing you the best, George!

Sarena--a friend of ours gave us a baby backpack, to go along with our BabyBjorn and the Maya Wrap...there will be plenty of baby-weighted exercise going on around our house! Our friend Dr. Poindexter, a fellow ND and homeopath, will be helping Cori out with the remedies. I'm sure those two remedies will be on the list.

Sunday 8/24/08: Unplanned rest day. Finished seminar and drove home.

I simply decided not to work out today and spend the afternoon with my lovely wife. This week I plan on hitting it hard (unless the baby has other plans!!!).

Garrett Smith
08-28-2008, 09:15 AM
Monday 8/25/08: Unplanned rest.

Just wasn't having much motivation to work out, so I didn't.

Tuesday 8/26/08: Handstands, single leg work.

Joint mobility minimum

About 5 back-to-wall handstands (1 or 2 were pretty darn good and solid!), interspersed with

2 sets of 5 pistols per leg
2 sets of 5 single leg DB DL, contralateral hand


Nothing crazy. Did the whole workout in less than 30 minutes.

Wednesday 8/27/08: Adult gymnastics class.

Feeling a bit under the weather, allergens are way up here, my dietary indescretions lately (way too much sugar!) have resulted in what most people think of as a "cold", I simply think it's a detox reaction to all the garbage I've been putting in my pie-hole. It will go away on its own time, as usual.

PR--Did my first stiff-arm press to handstand!!! :D
One of those things where I could hardly believe it was happening. I didn't hold the handstand for even a second, but I got up there!

Lots of handstand work. I have to do more face-to-wall handstands, ditch those back-to-wall ones. The yoga handstand workshop is coming up soon!

Worked on trampoline front flips to a pad, nailed five in a row. Cool.

Ring routine 2x, really worked on a slow & steady big kid's muscle-up, trying to make it look as easy as the elite gymnasts do...still have a little ways to go with my piking during it. First routine was good, second one was pretty weak. My back lever is feeling really solid.

Considering how I felt, I was extremely pleased with the PR.

sarena kopciel
08-28-2008, 10:35 AM
Progress, however small, is still progress! Congrats!!:)

Steven Low
08-28-2008, 11:25 AM
Nice work on the pike press. It's a difficult piece of work... definitely easy to overshoot it.

Keep working those handstands. ;)

Gittit Shwartz
08-28-2008, 11:30 AM
CONGRATS on the pike press! That's awesome!

Garrett Smith
08-29-2008, 06:12 PM
Thanks, everybody.

I have now changed all of my back-to-wall handstands into face-to-wall. I like this much better.

Thursday 8/28/08: Unplanned rest day.

Just not feeling well. Snotty. Lungs are tight. Taking care of it.

Friday 8/29/08: Handstands, work on Ming Method fascial stretches.

7:30am
Joint mobility
Handstand
Ming Method stretches rx'd for mid-back pain
Handstand

Skipped my normal Friday evening power hour yoga. The almost-ready-to-pop wife of mine wants to go to a fancy hamburger joint with me, so I'm obliging.

I plan on doing lots of working out this long holiday weekend, now that I'm feeling completely like myself again!

Garrett Smith
09-01-2008, 06:34 PM
Saturday 8/30/08: Walk, Tabata spin, yoga

7am
~3 mile mildly hilly walk with the parents and dog

8:30am - Spinning Tabatas

Warmup - 1min. seated easy, 1min. seated hill, 1min. standing hill, 1min. seated easy
Workout - Tabata intervals, 6 rounds, standing hill with maximal resistance
Cooldown - 2min. seated easy

5:15pm
Yoga hour

Sunday 8/31/08: Walk, density squats/deads, yoga

7am
~2.5 mile mildly hilly walk with me mum and dog

9am

Joint mobility, plus extra squat stretching

5 alternating rounds done on a 1:30 interval of:

8 reps, bodyweight back squats, low bar A2G
8 reps, Bodyweight deadlifts, done with hook grip and "jump" stance

That was tough. Next jump is to 4x10, then on to 1x20 on 1min. rest between the sets.

5:15pm
Yoga hour.
Got some quad cramping--I hadn't taken any of my magnesium since Friday, I think it caught up with me.

Monday 9/1/08: Walk, 2k row.

7am
~2.5 mile mildly hilly walk with me mum and dog

9am

Warmup - 500m row.
Workout - 2000m row. 7:47
Cooldown - 500m row.

No straps. My first 2k piece ever. That's about as much fun as running a mile...:p

I've really noticed an improvement/decrease in my post-workout discomfort by adding some cooldowns to my interval pieces. Maybe Michael Phelps is onto something, that guy does obnoxiously long cooldowns and it seems to be working for him! :cool:

Garrett Smith
09-04-2008, 10:04 AM
Tuesday 9/2/08: Stretching/prehab.

5 handstands thrown in between the below sections, alternating face-to-wall and back-to-pullup bar (trying not to touch at all).

Joint mobility

Ming Method stretches for mid- & upper-back pain

2 Pavel "Pumps" & 5 25# plate halos

Felt pretty darn good after all of that. I think the Ming Method fascial stretching is really helping my yoga as well. Thanks for the book loan, Sarena!

Wednesday 9/3/08: Adult gymnastics.

Nothing exciting. Worked on handstands and trampoline (got several front tucks staying on the trampoline, this is an improvement from doing them from tramp-to-pad). Some work on my ring routine, including SLOW muscle-ups and multiple back levers, along with some p-bar routine work. :)

Tomorrow is Cori's due date! Visited with the nurse midwife, Cori is 80-90% effaced and the baby only needs to rotate slightly to fully drop. She went to get some acupuncture to help with the process.

Thursday 9/4/08: Bike ride.

No time for a warm-up. Put on the bike outfit and went.

7:30am
~20min. bike ride on my fixie, including Hill #1 and Hill #4.

Felt strong. Could have done more easily, but was out of time.

Noon
1min. face-to-wall handstand, wanted to make sure I could hold a full 1min. handstand with "help" before I believed I could do a full minute HS "free".

Wouldn't you know, after I did that, a couple minutes later I went and busted out a 30sec. free handstand in the hallway for a PR! The time was "seconded" by one of the massage therapists who was watching me do it...

Decided not to do any Tabata squats today. I was doing a warm-up set of air squats and the right medial knee was saying, "maybe we shouldn't...". So, I listened, kept the handstand PR and went and did some laser therapy to the knee.

Derek Simonds
09-04-2008, 10:32 AM
Obviously we are all on pins and needles waiting for the great news about child and wife. The last little bit seems to take forever.

Know that our family is thinking about you guys.

sarena kopciel
09-04-2008, 11:44 AM
Same here, thinking about ya in Israel too!!

Gittit Shwartz
09-04-2008, 12:27 PM
...thinking about ya in Israel too!!
That makes two of us :)
Really excited for you two!

Garrett Smith
09-08-2008, 01:28 PM
Thursday 9/4/08 (continued): Planned rest day.

Resting. 4pm Cori's water breaks (at least the first water breaks, will explain more later).

Friday 9/5/08: Cori in labor, at home.

Lots of arm work (massaging her sacrum) and leg work (letting her hang on me through contractions)...

Saturday 9/6/08: Cori in labor, at hospital.

4am
Headed to hospital as labor at home was not being productive enough to produce our child the all-natural way. Once the uterus is too tired, combined with an early water break, the clock is ticking...

1pm
Napping in recliner, for time :), once Cori got some pain relief (enough to sleep for an hour or two). Guarded Cori from family members.

3:35pm
Taryn Rose Smith is born!

Sunday 9/7/08: Planned rest. Recovery (for both of us).

Man, my knees and my back were dang sore! Hospital recliner seat-beds SUCK.

Failed in my guarding Cori from family members (her own). Oh well. It would simply be nice if people respected the fact that if a couple has been in the "labor" process for ~48 hours, the last thing we wanted to do was see 5 adults and a total of 5 kids under the age of 12 less than 24 hours after delivery...

Let me say that the hospital's lack of follow-through in keeping anyone from visiting us (orders we specifically gave to the front desk of the recovery area) combined with someone coming in the room for some silly reason AT LEAST EVERY HOUR was quite disappointing. Other than that, I think we had quite a positive hospital delivery.

Our trust and faith in our midwife's judgement and advocacy (at the hospital) were well-placed. We had planned on a natural childbirth at home, and we absolutely all together made the right decision to bail on the "natural" process at the right time.

There is no regret or disappointment at the decisions we made. Everyone is home healthy and happy. Now on to the probiotic "recharge" for Cori and the baby due to the IV antibiotics that were necessary because of the early water breakage.

Gant Grimes
09-08-2008, 01:42 PM
Congrats to Dr. G, Mrs. G, and the new Baby G.

Craig Brown
09-08-2008, 03:26 PM
Awesome- congrats!

Gittit Shwartz
09-08-2008, 04:17 PM
Mazal Tov! Wishing all the best to you, your wife and DAUGHTER!

Greg Davis
09-09-2008, 07:00 AM
Congrats and best wishes for your new family Dr. G.

Garrett Smith
09-12-2008, 01:07 PM
Workout? What workout?!?! :o

Sunday 9/7/08 - Friday 9/12/08: Um, trying to get some sleep?

Taryn and Cori are doing great. Cori needs more sleep. I'm sleeping in the guest bedroom to make sure that I get a decent amount of sleep--making mistakes with patients due to lack of sleep is bad, mmmmkay?

I'm planning on attending 2 of the 3 handstand workshops this weekend...Cori's mom should be able to help give us some baby/mommy coverage so I can slip out for a couple hours. I'm prepaying to give everyone more incentive. :cool:

Steven Low
09-12-2008, 03:02 PM
Sounds like you're having fun so far. :D

Garrett Smith
09-15-2008, 06:51 AM
Saturday 9/13/08: "Intermediate" handstand workshop at yoga studio

Sunday 9/14/08: "Advanced" handstand workshop at yoga studio

These were fun, they definitely gave me some more form cues to work with, along with new drills. Worth the $$ and the wait.

It was nice to move the body again. Don't want the "parenting rust" to start setting in already. Now to arrange some help for Cori on Wednesday so I can at least go to gymnastics...:D

Derek Simonds
09-15-2008, 07:21 AM
I am so glad to hear that you are having a blast. It is so tough / exciting as the father the first couple of months. You are just the proudest person in the world but somehow you feel like you are playing a support role.

Good luck on getting that help and enjoy the time.

Garrett Smith
09-22-2008, 04:25 PM
Derek,
I totally feel the support role. I haven't been able to work out at home, even when the opportunity presents itself, as I feel I have to be constantly ready to help Cori out at a moment's notice (that and I don't like half-done workouts!).

Anyway, I'm slowly working my way back into the game.

Monday 9/15/08: Nada.

Tuesday 9/16/08: Nada.

Wednesday 9/17/08: Adult gymnastics.

With a witness, I hit my first truly parallel-to-floor back lever! I'm not sure if I made the two seconds or not, and I had to drop into a skin-the-cat afterwards, but at least now I know that I've done it!

My handstands sucked. I think I was actually still tired from the two-day handstand workshop last weekend!

Thursday 9/18/08: Nada.

Friday 9/19/08: Nada.

Saturday 9/20/08: Walk.

6:30am
2.5 mile hilly walk with me mum and the dog.

I'm so glad to be back on my weekend walking again. I feel so lucky to have this time with my parents, I know Taryn will love weekend mornings with her grandparents as well. I'm also looking forward to Cori joining us soon!

Sunday 9/21/08: Walk, yoga workshop.

7am
Mildly hilly 3 mile walk with the parents and the dog.

2:30 - 5pm
Anusara yoga 101 workshop (http://yogaoasis.com/events.html#101).

This will be going on for 4 Sundays in a row. While the "teacher" part of me always starts thinking that I could add "yoga instructor" to my resume, the part of me that realizes I don't have to end up teaching everything I learn convinces me otherwise. I'm simply going to this workshop to deepen my own practice and learn more about this style of yoga (which is extremely alignment-centered, the main reason I like it!).


--

I figure four total workouts in the second week after my first baby girl is born is not bad at all.

Found an AcroYoga class (http://yogaflowtucson.blogspot.com/2008/05/acroyoga-with-jason-magness.html) (not just a single workshop) starting in October. That should be an easy addition.

Now to figure out how to fit some cycling into the mix, so that I don't take time away from baby-care hours. It will all work out. This too shall pass.

Garrett Smith
09-23-2008, 12:26 PM
Monday 9/22/08: Nada.

As of 9/19/08, we started on the "How Smart Is Your Baby?" program from the IAHP. Really got into it this evening--right now it is mainly evoking basic reflexes. Man, this is so much better for her (and me) than watching TV...

Tuesday 9/23/08: First home workout since my baby girl was born! :D

Joint mobility--posture/foot/ankle/hip/t-spine/neck/jaw.

Handstand face-to-wall
15 PVC overhead squats
3 deadhang chin-ups immediately followed by 3 kipping chin-ups
Handstand back-to-pullup bar
3 pistols per leg
3 deadhang pull-ups immediately followed by 3 kipping pull-ups

Start-to-finish done in under 30 minutes. Nice little refresher workout. I'm not interested in making myself sore after ~3 weeks off from intense exercise. I'm definitely re-viewing my training goals--definitely need to be more flexible with the workout schedule and get a lot of "bang for the buck" out of my training time. Looking forward to doing more!

Garrett Smith
09-25-2008, 06:30 AM
Wednesday 9/25/08: Adult gymnastics.

Posted the PRs from today on the devoted thread.

On rings, forward roll from support to hang.

Bar muscle-up.

Front flip on trampoline, landing on trampoline (this is still relatively new).

Slow kick-ups to handstand (these are better).

"Cuts" on pommel horse were much better today.

My buddy Steve Callahan and I will be deciding what moves we want to learn and starting to incorporate specific rotations at gymnastics class in an effort to improve the speed of our accomplishments.

Garrett Smith
10-01-2008, 12:08 PM
Thursday 9/25/08: Nada.

Friday 9/26/08: Nada. Family friend's funeral today.

Saturday 9/27/08: Nada.

Short walk around the neighborhood with Taryn, Daisy, and my mom. Nothing exciting.

Sunday 9/28/08: Walk, yoga workshop.

8am
Mildly hilly 3 mile walk with my mom and the dog.

2:30pm
Anusara 101 yoga workshop. More work on the 5 principles of alignment--foundation, hug in, inner spiral, outer spiral, extend out. I like it. My glutes were actually sore after this for a day or two.

Monday 9/29/08: Nada.

Tuesday 9/30/08: Nada.

Planning on attending my first AcroYoga class this afternoon (Wednesday), followed by adult gymnastics.

Derek Simonds
10-01-2008, 02:04 PM
Looks like a typical first couple of months as far as time goes. Everyone still doing great?

Garrett Smith
10-01-2008, 04:05 PM
Derek,
Thanks for your concern. Overall, things are OK. My wife and I are both really bad at doing the whole lack of sleep, I know we're worse off than the average Joe when we don't get enough.

Taryn is not gaining weight like we would like to see. Long story, but I believe we have the problem dealt with as of today.

sarena kopciel
10-01-2008, 05:17 PM
Derek,
Thanks for your concern. Overall, things are OK. My wife and I are both really bad at doing the whole lack of sleep, I know we're worse off than the average Joe when we don't get enough.

Taryn is not gaining weight like we would like to see. Long story, but I believe we have the problem dealt with as of today.

Doc G, my daughter's little one was having a hard time in the beginning too. Turns out she had a minor tongue tie. They were able to overcome the situation with the help of an amazing lactation consultant and some craniosacral therapy.

Deena was born at 5#14oz, dropped to 5#4oz at 3 days. She was weighed on Monday and being that was in Israel, came in at 6.5 kg or 14.3 #. I think she is doing perfectly well now.

Moral of story, can there be an issue that needs to be resolved in regards to her latching on??

George Mounce
10-01-2008, 05:24 PM
As far as latching on goes - here is a trick we learned. We cut the end of a nipple from a bottle (to provide just a bigger hole) and used it as an artificial nipple over the natural nipple so our son would have something to suck on. Worked wonders and he could suck without problem. Now that he's almost 5 weeks old, its not needed at all, but for the first couple of weeks, the idea (which the nurse had never tried in the hospital) was pure genius. The result has been steady weight gain. He was born at 7 pound 1 oz, and is over 9 pounds now. The little dude eats constantly.

Believe me, I feel your pain as I'm just a few weeks ahead of you on the baby experience. Recently I've slept on the coach every night to ensure I get enough sleep so I can be ready to fly each day.

Aaron (our son) has gotten recently into more of a schedule as of late, and funny enough his most enjoyable times are diaper changes and baths. He is completely adorable up until about 4 pm and then its almost consistent crying and attention requiring time up until about 10 pm. Its just how he is and we deal with.

Fatherhood is an awesome time, don't get frustrated, enjoy it, best of luck to you!

Garrett Smith
10-01-2008, 06:03 PM
Well, Taryn's issue with weight gain, according to everyone's assessment (multiple family/friends/lactation consultants) is not the latch. According to the breast pump, it's not the supply either. There is either an issue with the milk letdown mechanism or Taryn's sucking is unproductive. She's happy, developing mentally just fine (almost crawling and eyes are tracking silhouettes at 3 weeks!!!), and having plenty of wet diapers--just no weight gain to this point. Weird, but I'm not worried as of yet.

We have started incorporating breastmilk bottle-feedings, which are working since this morning. We know that the issue is not one of actual supply. As of today, Taryn is at 3 weeks old yet had not regained to her birthweight, so more "drastic" measures had to be taken. We would have jumped to this route sooner except we were hoping to avoid the supposed "nipple confusion". Cori will still breastfeed her, likely for a short time before the bottle, in an attempt to keep that pattern alive and well. At worst she'll end up a breastmilk bottle-fed baby. Fine by me. She's already started having more dirty diapers as of today.

George, Taryn's worst time is at night as well. I'm sleeping in the guest room on the opposite side of the house. Taryn doesn't much like baths or diaper changes.

No AcroYoga today. On my way to gymnastics. This whole thing with the baby (and work has been extra busy, a good thing that could have had better timing) has simply been stressing me and Cori out.

George Mounce
10-01-2008, 06:41 PM
Well, Taryn's issue with weight gain, according to everyone's assessment (multiple family/friends/lactation consultants) is not the latch. According to the breast pump, it's not the supply either. There is either an issue with the milk letdown mechanism or Taryn's sucking is unproductive. She's happy, developing mentally just fine (almost crawling and eyes are tracking silhouettes at 3 weeks!!!), and having plenty of wet diapers--just no weight gain to this point. Weird, but I'm not worried as of yet.

We have started incorporating breastmilk bottle-feedings, which are working since this morning. We know that the issue is not one of actual supply. As of today, Taryn is at 3 weeks old yet had not regained to her birthweight, so more "drastic" measures had to be taken. We would have jumped to this route sooner except we were hoping to avoid the supposed "nipple confusion". Cori will still breastfeed her, likely for a short time before the bottle, in an attempt to keep that pattern alive and well. At worst she'll end up a breastmilk bottle-fed baby. Fine by me. She's already started having more dirty diapers as of today.

George, Taryn's worst time is at night as well. I'm sleeping in the guest room on the opposite side of the house. Taryn doesn't much like baths or diaper changes.

No AcroYoga today. On my way to gymnastics. This whole thing with the baby (and work has been extra busy, a good thing that could have had better timing) has simply been stressing me and Cori out.

Absolutely nothing wrong with going the "breast milk in the bottle route" for awhile, we did it as well, and still do when out about the town. Just make sure she keeps pumping so the let-down reflex is kept going! Best thing I can say that has helped us is to not get frustrated even though it can be very frustration. Lots of deep breaths have helped us, glad you are making progress.

sarena kopciel
10-01-2008, 06:49 PM
yeah to what George said and if you need to go that route, there is always the weston price formula:
http://www.westonaprice.org/children/breastfeed.html
http://www.westonaprice.org/children/recipes.html

I hear people have been very successful with it, although I never did need it!!

Hope things start to ease up as the stress alone seems to prove quite difficult.

George Mounce
10-01-2008, 07:02 PM
yeah to what George said and if you need to go that route, there is always the weston price formula:
http://www.westonaprice.org/children/breastfeed.html
http://www.westonaprice.org/children/recipes.html

I hear people have been very successful with it, although I never did need it!!

Hope things start to ease up as the stress alone seems to prove quite difficult.

You know, I am very, very tempted since I'm in a weight gain phase to make myself some of the cow's milk based formula and drink it in large quantities to see the effect. Very interesting stuff!

Derek Simonds
10-02-2008, 04:13 AM
Garrett I am glad that you guys are making progress. I know when Jr was born my life changed in a drastic way. He had the opposite problem of all of yours he would eat too much and this was compounded by a problem with severe reflux. Meaning ultimately he would throw up everything he ate. The throwing up lead to ear infections and ear infections led to me looking like a zombie. He had tubes put in at 9 months old and grew out of the reflux around 18 months. So, much like it is said I am confident that "this to will pass".

We did the breastfed / bottle breast milk route with both of our children. You won't get any argument from me.

The only suggestion I have is make sure that Cori is sleeping anytime Taryn is. I think that Tracy being able to nap with Jr during the day was critical for us surviving those first 9 months. Sleep for mom is crucial, you don't won't her over producing any more stress hormones then absolutely needed.

Garrett Smith
10-02-2008, 07:46 AM
Thanks for the support, everyone.

Honestly, I'm not too stressed about the weight gain--I'm stressed about my wife's stress and her family's inability to NOT give "helpful advice" constantly. Sheesh.

Cori talked to our pediatrician yesterday (man they scare me in general), he said we have been taking all of the right steps to this point, assuming that we're trying to keep her on breastmilk (his next step is formula).

Anyway, I think Cori is relieved that we know that Taryn is getting fed (for sure) solid amounts of breastmilk from her pumping, and that's after Taryn has spent 20 minutes per side breastfeeding per time. I believe we re-weigh Friday. I've been told not to "exercise" her so she can gain some weight. I'm listening, for now.

Gave myself a "stress treatment" with the lasers at my office. That works so well.

Wednesday 10/2/08: Adult gymnastics.

Notable things (all PRs):
3 bar muscle-ups in a row
Shoulder stand on rings
Back flip on trampoline

I don't quite know where this is coming from, but I'll take it! :D

Garrett Smith
10-09-2008, 09:32 AM
FYI, Taryn is finally gaining weight, to the tune of almost a half pound in a week! :D

Thursday 10/2/08 (someday I'll get all of my dates correct, oh well): Nada.

Friday 10/3/08: Nada.

Saturday 10/4/08: Hill walk with hill sprints.

~2.5 mile total traveled, ~35% of it running uphill, the rest was walking. Took it easy on the running, since I haven't done it in a while.

Sunday 10/5/08: Hill walk with drills mixed in, yoga seminar.

Same total travel as yesterday, only ran the two longest hills. Did some walking high knees, butt kicks, shuffle, carioca, backwards, two sets of each (one uphill, one downhill).

Anusara 101 yoga seminar in the afternoon, concentrating on alignment principles of the upper body. I got a lot out of this.

Monday 10/6/08: Gymnastics drills.

Handstand, ring support 30 sec., 2 sets of pullups 5 deadhang + 5 kipping.

Nothing crazy. Taryn was in the gym with me, sitting in her vibrating bouncy chair. It was pretty cute.

Tuesday 10/7/08: Gymnastics and OL clean drills.

Handstands (2), 2 sets of 1 rep of one-arm chin negatives, OL clean drills done with an empty bar.

Wednesday 10/8/08: AcroYoga & adult gymnastics.

4:30pm
AcroYoga is awesome. This will be a lot of fun and add tons to my skillwork for gymnastics-type stuff

6:45pm
Gymnastics was fun, we tried some swings on the high bar. Did more backflips on the tramp. Nothing else exciting.

Thursday 10/9/08: Nada.

I need to start working in some leg strengthening. Power cleans, front squats, and deadlifts will be coming soon.

Garrett Smith
10-13-2008, 10:04 AM
Friday 10/10/08: Nada (can't remember anyway...:p ).

Next Friday I will be attending Jedi Training (http://yogaflowtucson.blogspot.com/2008/09/friday-night-jedi-training-with-jason.html) with the same guy who teaches the AcroYoga class. I'm pretty excited about that!

Saturday 10/11/08: First HeavyHands (http://www.heavyhandsfitness.com/content.aspx?idx=51) walk.

7:30am
1/2 mile Level 3 HH basic pump 'n walk with 8# DBs
2 mile total, running uphill sections

In an effort to squeeze more exercise for myself out of less time (now that I'm a daddy) and to increase my mother's fitness (my father won't do it with us) I'm incorporating some of the HeavyHands stuff into the initial out-and-back 1/2 mile portion of the 2.5 mile walk we do.

Man, this fries the biceps and shoulders. I like it. Definitely sustainable for the rest of my years...

Sunday 10/12/08: HeavyHands, walk, yoga seminar.

8am
1/2 mile HH 8# DBs, basic walk, lateral flings, front raises, lateral raises.
2.5 mile mildly hilly walk

Wow, hard.

2:30pm
Last day of the Anusara Yoga 101 seminar.

This was the finale, very much like a "normal" class with much longer times devoted to form instruction. I woke up decently sore from this and the HH workouts this morning.

Garrett Smith
10-14-2008, 09:04 AM
Monday 10/14/08: Nada. Overslept (forgot to set alarm).

Man, the extra sleep felt good. Taryn slept for 7 hours straight. AWESOME. :D

Tuesday 10/15/08: Squat workout, getting back into the swing of lifting.

Joint mobility--Z-Health 4 high-payoff area plus kyphosis work
Growler squat stretching and good morning 25# stretching

Warmup: 15kg bar, 3 reps each of overhead, front, and back squats
Handstand, back-to-bar, working on two-leg kick-up for all handstands today

Workout:
Squat sets done on 3 minute interval, push/pull exercises done during "rest" periods


Overhead squat x 3 reps @ 65kg
Chinups, 5 deadhang (chest to bar) + 5 kipping (chin over bar)
Overhead squat x 3 reps @ 65kg
Ring support, turned out (not timed)
Overhead squat x 3 reps @ 65kg
Pullups, 5 dead + 5 kip
Front squat x 3 reps @ 75kg
Ring support, turned out
"B" Front squat x 3 reps @ 75kg
One arm pullup negative-only, 1 rep per side
"B" Front squat x 3 reps @ 75kg
Handstand back-to-bar (not timed)
Back squat x 3 reps @ 85kg
One arm chinup negative-only, 1 rep per side
"B" Back squat x 3 reps @ 85kg
Handstand back-to-bar
"B" Back squat x 3 reps @ 85kg
Hanging from bar to decompress
Deadlift x 3 reps @ 85kg, jump stance with high hips & hook grip


Happy birthday workout. Felt good, didn't want to do too much and be wiped at my birthday dinner nor ruin my AcroYoga or gymnastics tomorrow. Taryn slept 5 hours straight last night. I'm so glad she's starting to consistently sleep longer, mainly for Cori's sake! :)

The quest for National Masters OL comp (in two years when I'm eligible) has begun. I've found a coach (he was an author in last month's PMenu, hint hint) and he's sending me my 2-day per week OL program soon (that's what I can commit to at the moment with Taryn, the practice, and my other physical interests). I'm excited to begin.

Garrett Smith
10-14-2008, 05:12 PM
Got my new OL program, 2 days a week, one snatch-based and one C&J based, for a 5-week initial period.

I'm going to try to get both workouts in this week to start off the program.

Will be attending/watching (at least planning to, Taryn may have other ideas) a small OL meet in Mesa on November 8th. I'm sure this will go better than my first attended BB competition--at which I promptly (I mean halfway through the show) quit the "sport", *ahem*, "pageant", right then and there.

Matt Foreman is my new coach. Thanks for the introductions, Greg and the PMenu!

sarena kopciel
10-15-2008, 04:45 PM
Nice with the sleeping and nice with the coach. Hope all continues as desired:-)

Blair Lowe
10-15-2008, 10:46 PM
Man, your b/log is one of those interesting things that come up with a lot of things I would not learn about otherwise. I'm sure it will come in handy one day when I have kids.

Garrett Smith
10-16-2008, 07:08 AM
Thanks, Sarena. Glad you're enjoying the b/log, Blair. While I don't CF anymore, that part of my training journey definitely opened my vision to many other ideas of fitness (I had done BBing, triathlons, KBs and yoga previously, CF mainly added the OL and gymnastics).

I had a highschool kid who comes to the gymnastics class ask me last night, "why do you do so many things?" My best answer..."I have diverse interests."

Also, I'm going to hopefully start working a couple hours a week at the yoga studio in exchange for free classes. I really like the community there, I had never been to that particular studio before until my first AcroYoga class.

Wednesday 10/16/08: AcroYoga and adult gymnastics.

4:30pm
AcroYoga.

Fun as usual. While this is the beginner-level class, pictures of many of the postures that one eventually may get to are located here (http://www.acroyoga.org/gallery.cfm). I'm finding I have to pace myself in this class if I want to have anything left for gymnastics.

6:45pm (supposed to be 6:30pm, but the AcroYoga instructor seems to have difficulty with ending on time)
Adult gymnastics

I was pretty wiped for this. The squat workout I did the other day was still being felt, albeit mildly. Should not have had the small salad on the drive between the two activities.

Nothing new. Worked on tap swings on the high bar. My buddy Steve, on his second day working tap swings, pulled off 3 giant swings. I think I'll be able to do this next time. We have wrist straps attached to the bar that make swinging around the bar easier, one only really has to worry about the body mechanics.

Still working on improving handstand, only need a slight push off the floor to lift into a slightly-tucked-press to handstand now.

AcroYoga definitely works the pressing muscles (like all yoga, there's very little pulling other than isometrically against yourself), so I'm trying to do more pulling stuff at gymnastics.

Garrett Smith
10-17-2008, 11:32 AM
Thursday 10/16/08: Rest day.

I had planned on doing my first new OL workout tomorrow, so I decided to get the extra rest and sleep this day.

Friday 10/17/08: OL workout, snatch day, week #1 of 5

So, here is my two-day-per-week OL program, courtesy of Matt Foreman:
Use this workout for five weeks. The sets and reps should not change but you can increase the weights gradually from week to week. Try not to use any supportive equipment (belt, wrist wraps, etc.) unless you absolutely have to. Use straps on the snatch pulls. If you don't know how to perform any of the exercises, let me know. Just focus on technique and don't worry about how much weight you're using in the beginning.

Workout #1

Snatch- bar warm-up, 4 sets of 3 reps with very light weight, 3 sets of 2 reps with a slight increase in weight
Snatch Pulls (if you know how to do them)- 4 sets of 3 reps with 10 kilos heavier than your top snatch weight for the day
Front Squats- 6 sets of 3, gradually increase the weight each set, use your own judgment on the weights; the sets should be challenging but you should not miss any reps
Stiff-Legged Deadlifts- 2 sets of 10 reps, very light weight with the knees straight and attempting to keep the back flat
Abs- 4 sets of 25 reps, your choice of exercise
Stretching- 5-10 minutes on the major muscle groups of the lower body

Workout #2

Clean and Jerk- 5 sets of 2 reps with light weights, 3 singles with a slight weight increase
Clean Pulls- 4 sets of 3 with 10 kilos heavier than your top clean weight of the day
Clean-grip Deadlift- 3 sets of 3 reps, use heavier weights but do not allow your back to round
Back Squats- 5 sets of 5 reps, gradually increase the weight each set, use your own judgment on the weights; the sets should be challenging but you should not miss any reps
Stiff-Legged Deadlifts- 2 sets of 10 reps, very light weight with the knees straight and attempting to keep the back flat
Abs- 4 sets of 25 reps, your choice of exercise
Stretching- 5-10 minutes on the major muscle groups of the lower body

Today's workout was #1, done very light, also completed the 20+ sets in ~40 minutes (as in, not very big rest periods) because I got started late this morning. Since it was really light, I didn't worry about the rest periods at all. I will definitely be getting started earlier next time so I can take longer rest periods.

6:15am

Joint mobility
20kg extended snatch warm-up
Snatch - 4 x 3 reps @ 30kg, 3 x 2 reps @ 35kg
Snatch Pulls - 4 x 3 reps @ 45kg
Back Squats- 3 x 3 reps @ 65kg, 3 x 3 reps @ 75kg, both 3-set groups done normal / "B" right / "B" left), OOPS, supposed to do FRONT SQUATS
Stiff-Legged Deadlifts- 2 x 10 reps @ 30kg, alternated with Ab exercises
Abs- Hanging leg raise x 3 reps, knees to (past) elbows x 5 reps
Stretching- none, planning on going to Jedi Training tonight

Felt good, I think I did the right amount and weights.

5:30pm
Jedi Training

This was a cool class, long yoga pose holds, various calisthenic-type exercise, some breathing drills, inversions, and some PNF hamstring stretching. I loved it. This will be a regular piece of my training.

WOW, I was really tired that night.

Garrett Smith
10-19-2008, 07:06 PM
Saturday 10/18/08: HeavyHands and walking.

HeavyHands walk, 1/2 mile, mildly hilly, 8# DBs--Level 3 walk, swoops, lateral flings, punches, lateral raises, front raises.

Sunday 10/19/08: Weighted walking and HeavyHands.

1.25 mile hilly walk carrying Taryn (9# + ~1# of gear) in the Baby Bjorn, with Cori and my mom, then...
HeavyHands walk, 1/2 mile, mildly hilly, 8# DBs--Level 3 walk, swoops, lateral flings, punches, lateral raises, front raises.

I meant to do the second OL workout today, I didn't get to it. I'm planning on making it up next week...probably Monday, Tuesday, and Thursday *OR* Friday.

Garrett Smith
10-21-2008, 05:32 AM
Monday 10/20/08: OL Workout #2, Week #1, make-up workout from last week

6am

Clean and Jerk- 5 x 2 reps @ 50kg, 3 x 1 rep @ 60kg
Clean Pulls- 4 x 3 reps @ 70kg
Clean-grip Deadlift- 3 x 3 reps @ 80kg
Front Squats- 3 x 5 reps @ 65kg, done normal / "B" Right / "B" Left, 2 x 5 reps @ 75kg, making up the missed front squats from the other day, supposed to do back squats in my C&J workout
Done in between sets of Front Squats: 30sec. ring support, 5 dead + 5 kip chinups, handstand

6pm

DBs Stiff-Legged Deadlifts- 2 x 10 reps @ 30#, alternated with...
Abs- 1 x 3 reps of Straight Leg Raise, 1 x 5 reps of Knees Past Elbows

Garrett Smith
10-22-2008, 07:11 AM
Tuesday 10/21/08: OL Workout #1, Week #2

Joint mobility
Snatch, 20kg bar warm-up (just wanted to write it out again here):

3 shrugs
3 snatch pulls from high hang
3 muscle snatches
3 power snatch lands
3 power snatches from mid-thigh
3 overhead squats
3 pressing snatch balance
3 heaving snatch balance
3 snatch balance
3 drop snatches
1 snatch from each: high hang, mid thigh, above knee, below knee, mid shin

Workout (sets done on 2min. interval):

Snatch- 4 x 3 reps @ 32.5 kg, 3 x 2 reps @ 37.5kg
Snatch Pulls- 4 x 3 reps @ 47.5kg, these felt so much better (more vertical pull)
Front Squats- 6 x 3 reps @ 85kg, done normal / "B" right / "B" left, these felt good, like I'm actually starting to lift some real weight again
Done in between sets of Front Squats: 30sec. ring support, 5 dead + 5 kip chinups, handstand
Did not have time to do the SLDLs and Abs, will fit them in later in the week

Garrett Smith
10-26-2008, 07:28 AM
Wednesday 10/22/08: Adult gymnastics.

Worked on tap swings. I will likely get a giant next workout, I was arched at the top of the tap swing, which made me pike on the downswing and lose all my juice. My buddy StevO did 2 sets of 5 giants.

Lots of ring work. Several rounds of my routine, front lever negatives, and shortened front/back lever pulls.

StevO and I are likely going to start doing a separate gymnastics strength workout on Saturday mornings, so we can save the Wednesday workout for trying new things on the real gymnastics equipment.

Thursday 10/23/08: Rest.

6 handstands.

Started the 5 handstands per day, 5 days a week program. I'm going to try to do it for 10 weeks, a total of 50 days, a mixture of face-to-wall and free. I got the idea from this article (http://www.americanyoga.net/news-articles-handstand.php), which I found through some Google ad:

It is imperative to practice outside of yoga class. If you are truly seeking a comfort zone in the pose you must do a few handstands daily, or at least 5 days a week. Make sure you have a spotter and never practice it alone in the house. Progressing in handstand pose takes dedication and passion. You absolutely have to go all out this one to get to the next step. Rewards are great. As you feel your evolution from one small change to the next, a sense of self-empowerment will motivate you to keep practicing! In the words of yoga master, Pattabhi Jois, “Yoga is 99% practice and 1% knowledge.”
Friday 10/24/08: Jedi Training.

I did much better in this class than last time. It was tough on the shoulders, lots of planks and push-ups, longer holds of poses (we're talking 2-3 minutes), and some inversions. Got my 5 total handstands in.

Saturday 10/25/08: Weighted walking, kettlebells, and 2/3 of OL workout #2 of week 2.

9am
Hilly walk, 3/4 mile with no weight, 3/4 mile with 10.5 pounds of extra baby weight in Baby Bjorn.

Attended my first powerlifting meet to support StevO in his first competition. It was fun, much more relaxed than I anticipated. It was so relaxed I even thought about throwing my hat in the ring at the next one.

While I was there, the gym has some GS-style KBs, so I did a quick set:

Noon
One 16kg KB, left side then right side
10 snatches
10 jerks
10 presses
10 one-arm swings

That was nice. I can't wait to get one of the new Perform Better KBs for home use.

5:30pm
Joint mobility

Clean and Jerk- 5 x 2 reps @ 55kg, 3 x 1 rep @ 65kg
Clean Pulls- 4 x 3 reps @ 77kg
Clean-grip Deadlift- 3 x 3 reps @ 85kg


Within that last set of clean-grip DLs, I did the first rep as a power clean. So,
Power Clean 85kg single, PR

This was a good workout. The daylight was waning, we had a dinner date at 7pm, and I'm currently OLing in the street, so I decided to save the rest of the workout for tomorrow.

Garrett Smith
10-26-2008, 10:38 AM
Sunday 10/26/08: Finished OL workout from yesterday.

Joint mobility
Sets done on 3min. interval

Back Squat- 5 x 5 reps @ 75kg, done normal / "B" right / "B" left / normal / normal, these felt good, definitely going up in weight next time, alternated with...
Handstand, 5 dead + 5 kip chinups, Ring Support, 5 dead + 5 kip pullups, Handstand

DBs Stiff Legged Deadlift- 2 x 10 reps @ 45#s, alternated with...
1 set of each- 3 reps hanging straight leg raise, 6 reps knees past elbows

Garrett Smith
10-29-2008, 09:11 AM
Monday 10/27/08: OL Workout #1, Week #3

Joint mobility
Snatch warm-up, 20kg bar warm-up

Workout (sets done on 2min. interval):

Snatch- 4 x 3 reps @ 35 kg, 3 x 2 reps @ 40kg
Snatch Pulls- 4 x 3 reps @ 50kg, getting better each time
Front Squats- 6 x 3 reps @ 87.5kg, done normal / "B" right / "B" left
Done in between sets of Front Squats: Handstand, 6 dead + 6 kip chinups, ring support, 5 dead + 6 kip pullups, handstand

Big problem, nothing new. Saturday night, I had all my dietary no-no's at one of my favorite restaurants: nightshades (BBQ half chicken), gluten (porter, bread), and dairy (cheese, butter). That sets up the pins, a workout two days later with something like heavy front squats then knock them down. About the fourth set, my old friend "thoracic pain" shows up. I believe it is a rib head that pops out--front squats, with their tension on the thoracic muscles to stay upright really tend to flare this up. I did finish the front squats, I quit the workout after that.

Still did some handstands that day.

Noon
Yoga Hour class.

I thought that some yoga might help. It didn't--but then again, when this rib gets angry, nothing really helps other than an adjustment and some time. I also have to skip Jedi Training this week due to it being Taryn's first Halloween (it means a lot to my wife), so I'm making up this as my yoga class earlier in the week.

I had been considering entering the East Valley Open OL comp on Nov. 8th as my first experience. This could throw a wrench in that plan.

Did laser on the back. Scheduled a visit with a new chiro tomorrow.

Tuesday 10/28/08: Rest. Laser. Chiropractor.

Wednesday 10/29/08: AcroYoga and adult gymnastics.

Between the office, AcroYoga, and gymnastics, I definitely got all my handstands in today.

4:30pm
AcroYoga.

Fun as usual. Jason, the instructor, commented that he was looking forward to me eventually becoming a "base" (as opposed to a "flyer") that he could throw any nOObie at--I took that as a compliment on my (potential to develop) strength and coordination in this arena. I may try the intermediate/advanced class next month.

7pm
Adult gymnastics.

PR, high bar giant swing!

Got over the high bar after getting my tap swings higher and higher--my first "giant" swing--it was not pretty on the back-"swing" after reaching the top point, kind of a collapsing-handstand-bend-and-fall to make sure I get over the bar (my hands are strapped to the bar, so no letting go!). It was extremely tiring and fun at the same time.

My back is doing quite well, all things considered. I have another chiro visit Friday, I will have to make a judgement call as to whether or not to train OL on Friday morning before that visit.

Thursday 10/30/08: Rest. Nap.

Only got 4.5 hours of sleep last night, today is my normal rest day. I will be doing my second OL workout of the week over the weekend, after my second chiropractic follow-up appointment tomorrow. I think this is a very wise decision.

Garrett Smith
11-04-2008, 05:13 AM
Friday 10/31/08: Rest. Halloween.

Did my yoga class earlier in the week, due to planning on skipping Jedi Training for Taryn's first Halloween.

Saturday 11/1/08: HeavyHands, hill walk. OL workout #2 of week #3.

9am
Joint mobility
1/2 mile HH walk with 8# DBs, followed by 1.25 mile hilly walk.

5:30pm
250 single bounce jump rope warmup
Clean and Jerk bar warmup
Sets done on 3 minute interval

Clean and Jerk- 5 x 2 reps @ 57.5kg, 3 x 1 rep @ 67.5kg
Clean Pulls- 4 x 3 reps @ 77.5kg
Clean-grip Deadlift- 3 x 3 reps @ 87.5kg
Back Squats- 5 x 5 reps @ 80kg, done normal / "B" Right / "B" Left
Done in between sets of squats: Handstand, 5 dead + 5 kip chinups, ring support, 5 dead + 5 kip chinups, handstand

Sunday 11/2/08: HeavyHands, mild hill walk.

9am
2 mile mildly hilly walk, followed by 1/2 mile HH walk with 8# DBs.

Weird stuff is going on with my thoracic spine / rib. It fired up during the HH walk, it never does that. I'm trying to make the call as to whether things are moving in the right or wrong direction.

Monday 11/3/08: Rest. Laser to t-spine.

Took today off to take care of myself. Also want to be properly recovered if I choose to enter the upcoming meet this weekend.

Steven Low
11-04-2008, 08:20 AM
Nice! Got a giant on hbar.

You got any vids? :D

Garrett Smith
11-04-2008, 08:35 AM
Steven,
Unlike the DL that was posted on today's CF affiliate blog, the "giant" I got was not something I would want others watching...yet. It was like a baby bird's first attempt at flying...(hopefully) it gets the job done, to be done better and better each time.

I'll try to get some video of the high bar this week, along with some of Saturday's OL comp (my first!).

Garrett Smith
11-06-2008, 04:01 PM
Tuesday 11/4/08: Squat workout.

Joint mobility
Back squats 5x5reps @ 80kg
Front squats 6x3reps @ 80kg

Nice and solid. Got the squats out of the way early in the week so as to leave recovery time for the meet.

Wednesday 11/5/08: Snatch workout, AcroYoga, gymnastics.

6:30am
Joint mobility
15kg bar snatch warm-up
Sets done on 3 minute intervals
Snatches: 3 reps @ 25kg, 30, 35, 50, 2 reps @ 50, 55, 60
Snatch Pulls (with straps): 4 x 3reps @ 70kg

Snatching 60kg x 2 felt pretty good, my old PR was 76.5, so we'll see how that goes this weekend. I don't believe I've tried a max snatch in ~9 months.

4:30pm
AcroYoga

6pm
Adult gymnastics.
PR with 4 giant swings in a row!!!

Yeah, I was pretty tired after all of that in one day. I'm hoping to get a pic of the giants off my friend's camera soon. Yes, I was strapped to the bar.

Thursday 11/6/08: Clean & Jerk workout.

Talked to my coach Matt and he/we both agreed to leave out the clean grip DLs from my normal C&J workout.

Joint mobility
Sets done on 3 minute intervals
Clean & Jerk 15kg bar warm-up
Clean & Jerk: 2 reps @ 45, 50, 55, 60, 65, 1 rep @ 70, 75, 80
Clean Pulls: 4 x 3reps @ 90kg

I so wanted to go for another PR Power Clean at 90kg, but I thought twice of it due to the upcoming meet.

Friday 11/7/08: Rest.

Skipped yoga. OL meet is tomorrow (Saturday)...:eek: :D :confused:

sarena kopciel
11-06-2008, 04:23 PM
Tuesday 11/4/08: Squat workout.

Wednesday 11/5/08: Snatch workout, AcroYoga, gymnastics.

Thursday 11/6/08: Clean & Jerk workout.

Friday 11/7/08: "Power Hour" yoga class.

This Friday entry is a premature entry, so things could change. OL meet is tomorrow (Saturday)...:eek: :D :confused:

Hey best on the meet!! Just be sure you are extremely confident with your openers!! Then let it soar!

Garrett Smith
11-10-2008, 01:51 PM
Friday 11/7/08: Forced rest.

Skipped yoga. Needed the rest & extra sleep for the meet.

Saturday 11/8/08: First OL meet!

Weighed in at 80.2kg.

I listened to Sarena and started with a weight I knew I could hit, way too conservative in my coach's view, whatever, I hit it!

Snatch

60kg
70kg
77kg...PR by 1/2 kilo! :D 3 more kilos to the infamous BW snatch!

Clean & Jerk

75kg
100kg
Miss 106kg...going for a 1 kg PR and missed it. :(

I was tired by then, probably did too many warm-up attempts, I realized later that my feet had not been splitting fast enough in practice (which is how I then lifted in the meet, of course!), and I also broke my concentration by laughing after my intro to the last lift. I mainly think I was just pooped by then from all the lifting and general lack of sleep lately (I only got ~4 hours on the Thursday night prior). Live and learn!

It was fun. The next one is in February, again in Mesa. Matt Foreman is awesome as a coach so far!

I have decided to take a week off from lifting completely for both complete rest of the nervous system, along with allowing for any supercompensation to happen. Doing this also helps me immensely with avoiding burnout. Since I'm looking at Master's two years away, avoiding burnout now by planning ahead is quite important to me.

Mid-back felt a little tight after the meet...then strangely enough, my back felt better than ever the next morning. I'll take it!

Sunday 11/9/08: Hill walk.

2.5 mile hilly walk with my dad and dog.

No HeavyHands, no baby weight vest. Just took it easy. It was nice.

sarena kopciel
11-10-2008, 02:40 PM
5/6 on your first meet and with a PR in SN is awesome. Be proud!! And Coach Izzy always said to me that a week off after a meet is vital!! ENJOY and get some bodywork:-)

Garrett Smith
11-10-2008, 04:53 PM
I see my chiro tomorrow and I believe I'll be getting in at least 3 yoga sessions this week, along with the weekend walking. I'm looking forward to the down week!

Garrett Smith
11-11-2008, 03:30 PM
Tuesday 11/11/08: Yoga. Chiro.

6am
Yoga in the garage.

I did the Bikram series of postures, following the 2-CD set. I enjoyed it quite a bit, I've done some (real) Bikram before, so I was familiar with what I was getting into.

At the end of the session, I noticed that the digital thermometer said it was 55 degrees F. Not exactly Bikram conditions, but I'll take cold yoga over no yoga! I did dress appropriately, ToeSox (http://www.toesox.com/) and all...

My arms were suprisingly fatigued after the morning yoga. I was surprised!

12pm
Chiropractic visit.

This went well. She says I am consistently improving and holding the adjustments well. I like Dr. Budd very much so far.

I will be doing more laser treatments and neural therapy injection treatments this week. I think we may be onto something. I have not been this optimistic about my mid-back situation in a long time (maybe ever).

Blair Lowe
11-12-2008, 06:39 PM
Ya said something about topping out at your weight division? What about leaning out to the next lower weight division, instead? Unless, you're already on the slim side and could use some mass.

Garrett Smith
11-13-2008, 06:24 AM
Blair,
I'd have to drop about 10# to eek into the next lower weight division. That would put me back around my triathlon-days weight.

Six-foot, 169# is pretty dang skinny.

To top out the class I was in, I'd only have to gain about 6-8 pounds. I'm lean enough right now that I think that would be the direction I'd go in.

Really, I could go either way if I chose. I sit at 179# very comfortably at under 10% BF.

After seeing me, my coach thought I should go up, not down. Then again, he is a super-heavy, so his input may tend to be a bit slanted...

Blair Lowe
11-13-2008, 05:09 PM
Hmm, that would be quite trying and honestly, a real pain in the butt to lose that 10 pounds then.

In that case, fill out and add some mass and ya don't have to bother with decreasing your quality of life to make weight ( not if you're just doing it recreationally and not for $$ ). It'll be a lot more fun gaining 7 pounds anyways, and easier.

Garrett Smith
11-17-2008, 04:39 AM
Wednesday 11/12/08: Yoga and gymnastics.

4:30pm
Yoga hour.

I think I'm going to do this class instead of the AcroYoga. The AcroYoga is fun, but it isn't helping my hamstring flexibility and it just doesn't give me what I need in my relatively limited time for yoga class in a week.

6:30pm
Adult gymnastics.
Started work on doing a front tuck to back tuck (and vice versa) on the tramp. Still taking a couple of bounces between the two.

Pretty dang tired for this. Did four giant swings, not as pretty as last time due to fatigue.

Thursday 11/13/08: Rest.

Friday 11/14/08: Yoga.

5:30pm
Jedi Training.

This class was HARD. Lots of mountain climbers, we held (tried to, at least) Warrior 2 for 3.5 minutes per side. Brutal--hardest class so far, by the instructor's admission as well.

Saturday 11/15/08: Walk.

2.5 mile hilly walk, no DBs, no baby weight.

Big open house at the office. It went very well.

Sunday 11/16/08: Rest.

Taryn's baby naming was today. That was nice.

Starting back into OL training on Monday. This week will be interesting as I have my final preparations to present on laser therapy to my ND colleagues (http://www.aznma.org/viewbulletin.php?id=42) (Saturday at 3:30pm) at the upcoming state naturopathic convention this weekend. It is my first time presenting at this level.

Garrett Smith
11-17-2008, 08:18 AM
Monday 11/17/08: OL workout, snatch-based.

I decided to do the Mike's Gym WOD today, since it fit nicely into my rotation.

Joint mobility
Snatch warm-up with 15kg bar
Snatch 25kg x 3

Snatches on 1 minute interval
52.5kg (68%) x 1rep x 5
56.5kg (73%) x 1rep x 5
60kg (78%) x 1rep x 5
3 minute intervals between final 4 snatch singles
64kg (83%) x 1
66.5kg (86%) x 1
69kg (89%) x 1
71.5kg (92%) x 1

Snatch pull with straps
81.5kg (100%+5kg) x 3

Snatch deadlift, work positioning
97kg (100%+20 kg) x 3

These were HARD. I did not work on positioning as well as I could have, as I am definitely not used to this exercise.

Skipped the snatch shrugs as I don't have blocks, I ran out of time, and I simply felt that I had done enough for a first workout back after a post-meet week off.

I hope to add the pull-ups and abs to the plan for later in the day.

Derek Simonds
11-17-2008, 09:03 AM
I am full of questions today. I saw that you had Taryns baby naming on Sunday. Is that like a dedication or a christening? You have to be excited to be presenting on laser therapy to the state convention. That is way cool. Do you have the outline down already for what you are going to say?

My son and I were talking about your giants and he said 4 was the most swings he had ever done. He also said that afterwards he feels like his wrists have been stretched an extra inch. He wanted me to come in and try. I told him I would probably wait a little while on that. Your O/Lifting looked real solid today.

Garrett Smith
11-17-2008, 10:43 AM
Thanks on the OL compliment, Derek! Someday I may even do a workout like that on a real platform and not in the middle of my street...although I did do the pulls and DLs in the platform in the garage!

Cori is Jewish (I am by conversion), so the baby naming was done in Conservative Jewish tradition. Short and sweet, just how I like my religious services. It was the first time I had attended a baby naming myself--it basically consisted of some readings by the Rabbi, family/friends, and Cori & I. Oh, and some food, of course. I'd assume it is very much like a dedication, but I wouldn't know. The whole thing lasted an hour.

I have the Power Point all ready for the presentation, I'm very excited as well as my normal pre-big-event nervous.

I'd totally suggest you try learning tap swings, especially if you have access to the straps that hold you to the bar. Tap swings done high enough become giants. If you've ever felt the power from a kipping pull-up done really well when you're fresh, then you'll really love the power that you can build in doing a giant swing. Just make sure that there is enough room height-wise! Your toes will thank you.

I'm really starting to realize that both time- and energy-wise, I'm really moving towards three lifting days a week--one snatch, one C&J, and one squat. I simply don't want to squat after my OL stuff and it takes so long.

If I decide to enter a raw PL meet in 2009 for S&Gs, I'll add one workout per week that will consist of a PTTP-based setup (2 sets x 5 DLs, 2 sets x 5 bench) plus some GS KB work on one day a week.

Blair Lowe
11-18-2008, 07:02 PM
Derek jr is doing giants already ( strap giants? ). Strap giants challenge your grip quite a bit I find and there is some funnyness in your wrists due to how your bodyweight is put on your grip, forearms and wrists.

Garrett, I enjoyed doing swapping between 1 oly lift day and one basic/heavy lifting day. They just alternated. Further, I would alternate between snatch and clean work/progressions and BS/FS or OHS or DL rotating between lifting. However, I wasn't planning on competing either a PL or Oly meet either and was just doing it for supplemental work and training ( to get my oly lifts up and heavy numbers back ).

Garrett Smith
11-19-2008, 08:04 AM
Tuesday 11/18/08: Yoga.

Bikram yoga asana series, done to audio CD in my garage.

I found that wearing my winter beanie throughout made the whole process much warmer, as did keeping the garage door closed. I noticed significant improvements in my isometric endurance in nearly all of the postures. Good stuff. Great $12 purchase of those audio CDs off of Craiglist!

Blair, the big long-term goal for me is the OL Master's competition in 2007, when I turn 35. Everything else I might enter in the meantime (PL, HG, GS) is only for fun--as I am getting older, I'm finding that I can enter competitions and enjoy them much more regardless of the outcome.

My initial thoughts on strength training setups per week are as such:

2 OL-based workouts, likely one snatch and one C&J

1 gymnastics session in the gym (to work on fun stuff), 1 gymnastics strength training session at home in the garage

1 PL & GS KB based workout (optional), this would be the squatting most often, or DL & BP if there was a PL meet coming up.

Garrett Smith
11-20-2008, 01:41 PM
I think I incurred a relatively common mild injury from my Bikram practice--I'm pretty sure I slightly hyperextended my knee in the single-leg standing series. Some quick Googling revealed that I'm likely putting too much weight on my heel and not enough towards the ball of my standing foot. Got it.

Treated it with laser yesterday, took a break from my normal Wednesday yoga class, and avoided any leg stuff at gymnastics (ie. trampoline). As of Thursday when I'm writing this post-squat workout, the knee feels fine, but I'm going to watch it very closely. I think I remember something like this happening back when I took official Bikram classes as well. Will do laser today also.

Wednesday 11/19/08: Adult gymnastics.

Elbow lever. PR.

Nothing else exciting. Both Steve and I were pretty tired going in, so we took it pretty easy. My shoulder stand on rings is improving.

The BeastSkills tutorial for the elbow lever was extremely helpful.

Thursday 11/20/08: Squat workout.

Picked off of today's Mike's Gym WOD. I'm saving my 2nd OL day for Saturday, I'm going up to Phoenix to give my presentation in the afternoon and I'm going to train OL with Matt Foreman in the morning.

Joint mobility
Warm-up front squat: bar x 5 reps each (normal, "B" L, "B" R), 70kg x 3 normal

Sets done on 3 minute interval

Front squat (85% x 3reps x 5): 84kg x 3 x 5, done (normal, "B" R, "B" L, normal, normal)
Back squat (75% x 5 reps x 4): 100kg x 5 x 4, done (normal, "B" R, "B" L, normal)

That felt pretty dang good. I will need to re-evaluate my squat maxes soon. Left knee didn't peep during or after, which is good! :D

Garrett Smith
11-24-2008, 11:32 AM
Friday 11/21/08: Rest.

Saturday 11/22/08: OL workout with coach Matt Foreman.

10:30am
Joint mobility
Snatches up to 70kg (~90%)
C&J up to 95kg (~90%)

Matt said my form is pretty darn solid--and that I should be snatching 90kg "very soon". I'm very pleased with that assessment.

Gave my AzNMA presentation later this day, it went well!

Sunday 11/23/08: Rest.

Garrett Smith
11-28-2008, 09:09 AM
Monday 11/24/08: Rest.

No motivation, a sign of under-recovery. See later in the week for expansion on this theme.

Tuesday 11/25/08: Garage yoga.

Bikram series done without heat.

Knee felt tweaked again, as in mildly hyperextended, after this session. 2nd time this has happened. I will either be heavily modifying this pose or eliminating it altogether.

Wednesday 11/26/08: Rest. Sick.

Dang. Let's see, why did I get this cold? Hmmm...
1. WAY too many 6-6.5 hours of sleep nights lately.
2. OL meet two weeks ago.
3. Presentation to colleagues, my first at that level, last weekend.

Basically, too many stressors and not enough down/relaxation time. Oh well. My body is simply making me take the time off. I'll listen. This cold is nothing bad at all, but I'll respect it.

Thursday 11/27/08: Rest. Sick.

Thanksgiving. Ate relatively light for a holiday dinner. Got lots of sleep this night.

Friday 11/28/08: Rest. Sick.

Working a half-day today. I do plan on doing my morning hill walk tomorrow, as slowly as I feel comfortable. I need the fresh air and stress relief.

sarena kopciel
11-28-2008, 09:44 AM
feel better!

Garrett Smith
12-02-2008, 02:00 PM
Saturday 11/29/08: Walk.

1.25 mile mildly hilly walk.

Sunday - Tuesday, 11/30/08 - 12/2/08: Rest.

Still clearing out the lungs/nose of snot/phlegm. Motivation to work out has not returned as of yet, so I'm taking the signal to catch up on sleep right now. AcroYoga and gymnastics tomorrow will mark the return to semi-normal programming.

Garrett Smith
12-04-2008, 08:03 AM
Wednesday 12/3/08: Gymnastics.

No AcroYoga.

L-sit on floor (PR).
Held a free handstand for 15-20 seconds.
V-sit (feet to head level (PR). Held for the 2 second minimum.

Started working on negative reps of straight-leg standing on parallettes to L-sit. 2 reps.

Nothing else exciting. Definitely lacking motivation. Shoulders (both) had single little pops on those parallette reps, a tiny bit of pain for a split second, no residual effects, but I did not like it at all. I have felt these before, I do not like them--I'll work on more scapular protraction/depression during the movement to hopefully prevent this in the future. Breaks from gymnastics always end up in me getting some PR!

Garrett Smith
12-05-2008, 03:30 PM
Thursday 12/5/08: Rest.

Still wanting to get all the "garbage" phlegm out. Got extra sleep this morning. Went to my chiropractor, she says I'm definitely improving--gave me three weeks between this visit and the next.

Friday 12/6/08: Yoga.

2pm
Bikram series, done in my work office.

My wife wants to go scrapbooking tonight and my mom can't babysit as their big Christmas party is tomorrow, so no "Jedi Training" for me tonight. I brought my Bikram mat to the office and have the audio CDs saved in my iTunes for an occasion just like this one. Work was slow most of the afternoon, giving me the perfect time to fit this in.

Paid a lot of attention to not hyperextending my knees, putting more pressure on the ball of the standing leg, and modified the standing-head-to-knee posture. The left knee "thing" didn't seem to be as noticeable after this session--that is good.

Garrett Smith
12-07-2008, 08:39 AM
Saturday 12/6/08: Walk, dirt moving, rearranging garage gym.

7:30am
Hilly walk.

9 - 10:45am
Shoveling dirt to fill wheelbarrows and 5-gal. buckets, then transporting them up/down loose rock hills to dump them over a new exposed water line at my parents' house. I carried every single bucket in my left hand (weak side).

Noon - 1:30
Rearranged garage gym. Moved around some rubber mats, the OL particle board "platform", squat cage, and general little items in an attempt to make more room for the bucket (circles). It worked. Did some bucket circles at the end for fun.

My back was so freakin' tired from the Bikram yesterday combined with all the posterior chain focused stuff today, I looked pretty stiff at my parents' annual Christmas party this evening.

Planning on a walk tomorrow, maybe some more stuff as I feel up to it...

Cori and Taryn out on a hike with their new mommy's group...
http://images.kodakgallery.com/photos4974/6/86/22/97/19/3/319972286603_0_ALB.jpg

Garrett Smith
12-09-2008, 10:39 AM
Sunday 12/7/08: Rest.

Man, my back was really tired today. I realized I really needed a break, so I didn't make it to the American Open. Oh well, maybe next time.

Monday 12/8/08: Rest. Handstands at the office, posture work.

Raining, cold, dark in the early AM, also got up too late.

Worked on the stuff in the free Chapter 5 of Esther Gokhale' (http://www.egwellness.com/products/newsletter_Ch5_signup.html)s book, ie. "engaging the inner corset". I really like her stuff so far.

After doing the posture exercise, I proceeded to work my way through some handstands, hitting two of the most solid handstands for 20-30 seconds that I've ever done.

There is something to this. I will likely be buying the book.

Tuesday 12/9/08: Joint mobility workout.

Z-Health
Pavel "pumps" and 25# halos
PVC dislocates and bar kips
Clubbell drills
Single hurdle hip mobility drills

I felt good after this workout. Just what I needed. Gymnastics tomorrow, planning on snatching Thursday.

Garrett Smith
12-11-2008, 12:12 PM
Wednesday 12/10/08: Gymnastics at home gym.

I decided to do my gymnastics at home, due to a need to repair the tires on our new jogging stroller and the fact that my training buddy StevO wasn't going to be able to meet me at the gym tonight.

7pm
Foot drills
Wrist/hand prehab
2 "pumps" a la Pavel
30sec. each of front/R/back/L plank

2 rounds, most sets done on 2min. interval:
1 rep front lever proper eccentric
5 sec. tuck planche, trying to lift hips to straighten spine into extended tuck planche
3 reps of partial ROM back lever proper
Straddle press to handstand, head against wall
5 bucket circles in each direction

Workout was cut short due to time eaten up by tire repair and needing to make dinner (and effectively feed wife AND child).

Thursday 12/11/08: 10 x 3 Overhead squats.

Joint mobility
20kg x 10 reps OHS, done with lots of pausing & prying

Sets done on 3min. interval
Overhead Squats: 60kg x 3reps x 10sets
Every set followed by power cleaning the loaded bar to rack position to re-start next set--well, except the first two (hadn't figured it out yet) and the last one (PS'd it into position, see below).

To set up the final set of OHS, I decided to try a power snatch for a PR (since I'd never done a max before) to get the bar in position. Thank goodness it worked!
Power Snatch: 60kg PR
Followed last set with 3 press-outs (a la Dan John).

The PS I did was SO loopy. Terrible. Considering I hadn't done one in a while and I typically only do them with a 20kg bar, I didn't beat up on myself though. In order to go out on a high note, I did some good reps with the bar from the hang.

According to the Spider Chart, my PR snatch of 77kg should match up with a power snatch of 62.5kg. That shouldn't be a problem. Now all I have to do is get my snatches (full and power) on par with all my other lifts!

I have been having some very mild discomfort in my right leg aDductors since this morning's workout. I will be keeping an eye on it.

Garrett Smith
12-15-2008, 01:13 PM
Friday 12/12/08: Jedi Training.

5:30pm
Jedi Training class.

Substitute teacher. Man, that class is SO tiring to the shoulders. My handstands are getting better, both in strength and endurance.

Saturday 12/13/08: Walk. Weighted walk. Bikram series.

8am
Hilly walk. ~2.5 miles, easy pace.

5:30pm
~0.5mile walk with Taryn in Baby Bjorn (about 14 extra pounds) and Daisy on her leash.

6pm
Bikram yoga series in the garage.

Sunday 12/14/08: Walk.

~1 mile walk, easy pace.

Very cold and rainy out today. Since my OL "platform" is mainly outside, I skipped any OL. Did some hamstring stretching.

Monday 12/15/08: Snatch OL workout.

6:30am
Joint mobility
15kg bar snatch warmup progressions

Power Snatch + Overhead Squat + 2 Snatches: 25kg, 30, 35, 40
PS + OHS + Sn: 45, 55, 62.5kg PR on PS
Snatch Pulls with straps (above max weight + 10kg): 72.5kg x 3 reps x 4 sets
Snatch-grip Deadlift (above max weight 10kg): 82.5kg x 2 x 3
Front Squat: 100kg x 3, 90 x 3 x 2, last two sets done as "B" squats

This workout felt really good. I have my desire for the iron back now. Will be working on getting a new program from my coach soon, along with revamping my gymnastics workout a la the other thread (http://www.cathletics.com/forum/showthread.php?t=3492).
:D

Garrett Smith
12-16-2008, 09:30 AM
Tuesday 12/16/08: Bikram series in the garage.

6:45am
Bikram yoga series.

I'm definitely adapting to this series of postures. Less fatigue both during and after. My little knee tweak seems to be a thing of the past with the modifications I have dutifully made. Yay for me.

I need to get a skeleton of my gymnastics workout completed by tomorrow afternoon, so I can start working on it.

Garrett Smith
12-18-2008, 04:56 PM
Wednesday 12/17/08: Gymnastics at OP Gym.

The first attempt at the "focused" workout setup. Here goes.

Warmup:
Wrist prehab drills + wrist stretching
Foot drills
(the rest is not necessarily in the order we actually did them, but pretty close)
Pistols: 2 reps + 15sec. bottom hold
Pommel-supported front lever and superman hold: 15 sec. each
P-Bar: high PB walk + 5 dips, low PB walk + 5 dips
Ring pull-ups: 2sets x 5 reps
Walking mushroom circles: 2 x 5 each way
Parallettes: 15sec. L-sit, 15sec. straddle L-sit
Face-to-wall handstand hold: 2 x 15sec.
Cartwheels: 1 pass each side
Kick to HS forward roll: 5
HS holds, pirouhette out: 5
Hip flexor heel lifts: 5 straight, 5 straddle

Workout:
Each of the following exercises was completed before the next one was pursued.

30sec. accumulated tuck planche (~5sec. each time)

Extended tuck front lever pull-ups: 3sets x 3 reps

30sec. accumulated extended tuck back lever (~10sec. each time

Parallette L-sit to shoulder stand to fully assisted handstand push-up concentric, to balance-only assist HSPU eccentric: 3 x 1rep

That was it. I erred on the side of under-exertion. Saturday's gymnastics workout will be "similar, but different". Blair, I'll make sure to get in some PB swings next time.

Thursday 12/18/08: Squat workout.

It had rained on my "platform" (ahem, the street) already and I felt like taking it easy on my shoulders (as in, no jerks) this morning, so I repeated (tried to, at least, made a mistake) an old squat workout.

Here's what the squat workout was supposed to look like, this is what I did on 11/20/08:
Front squat (85% x 3reps x 5sets): 84kg x 3 x 5, done (normal, "B" R, "B" L, normal, normal)
Back squat (75% x 5 x 4): 100kg x 5 x 4, done (normal, "B" R, "B" L, normal)
As I mentioned above, I screwed up the workout, ended up improvising something similar midway through.

6:30am
Joint mobility

Back Squat warmup: 70kg x 5reps
First 4 sets done on 4.5 minute interval
BS: 86.5kg x 5reps x 4 sets (done reg., "B" left, "B" right, reg.)
The above sets were supposed to be FRONT SQUATS...duh! OOPS. Improvisation time! Cut out some of the initially intended sets and lowered the set interval time to 3 minutes due to only having 20 minutes of training time left. So, moving on...
FS (85% x 3 x 3): 86.5kg x 3 x 3 (done reg., "B" left, "B" right)
BS (75% x 5 x 4): 102.5 x 5 x 4 (done reg., "B" left, "B" right, reg.)

Oh well. Mistakes happen. I knew I should have written down the workout on a piece of paper...at least I increased the weight by 2.5kg across all my work sets!:o

Garrett Smith
12-21-2008, 07:07 AM
Friday 12/19/08: Jedi Training.

5:30pm
Still a substitute teacher. This class was SO hard. For those of you familiar with sun salutations, after the regular "5 Tibetan Rites" (http://www.mkprojects.com/pf_TibetanRites.htm) warm-up, we did 21 sun salutation Bs (http://www.yogayork.com/Sun%20Salutation%20B.htm), with a chaturanga (basically a push-up) (http://www.yogajournal.com/poses/469) before each Upward Dog and Downward Dog (there is normally only one before upward dog, see the above linked diagram), which means that each sun salutation had 6 "push-ups" in it--totaling 126 push-ups in all. This was pretty brutal, especially considering I don't ever do push-ups at high reps. Having done my first day of more-focused gymnastics training on Wednesday made this even tougher. I made it though!

Earlier in the day at work, with no warm-up of any kind, I kicked up and held what had to be a 30sec. handstand. It was awesome.

To follow the above good handstand at the office, I was able to hold handstands for about 6 seconds and 3 seconds during our 5min. of inversions segment of the class, which is the best I've done so far. It's tough to do handstands when my shoulders are totally fried from 126 push-ups!

Saturday 12/20/08: Gymnastics strength training at home.

Yeah, after Friday's class, I wasn't expecting much from this, especially considering that this workout was ~12 hours after last night's yoga marathon. It went well, though...

7:30am
Wrist prehab and mobility (including 5 fingertip push-ups and 5 fist push-ups)
Foot drills and calf stretching

Warm-up (push, abs, pull, back, squat, rotated through like the old CF warm-up set-up, only done with gymnastics movements):

1st round

Face-to-wall handstand hold 30sec.
Supported front lever body hold 15sec.
5 pull-ups
Supported back lever (superman) body hold 15sec.
5 pistols with 15sec. bottom position hold on final rep

2nd round

"Mature" ring support hold 30sec.
Supported front lever body hold 15sec.
5 Chin-ups
Supported back lever (superman) body hold 15sec.
5 pistols with 15sec. bottom position hold on final rep

Extras

15sec. L-sit, 15sec. straddle L-sit
Bucket circles on floor, 2 sets of 10 repetitions both ways - these feel so much better and even faster already, those walking circles on the mushroom seem to be helping!

Workout:

Standing straight-leg on parallettes, negative/eccentric press to L-sit, 1rep x 5 sets
Tucked back lever hold, total 50sec., done in 4 sets of ~12-13sec. each
Bent-knee, straight-body ice cream makers, 5/4/3reps
Tucked planche holds on floor, 30sec. total, done in 6 sets of ~5sec. each

5 hip flexor heel lifts with 5sec. hold on final rep (forgot to do them in the warm-up)

Visited the new local CF affiliate in the afternoon, CrossFit Works (http://www.crossfitworks.com/), owned by folks I know. They have a great, HUGE space to work with.

Sunday 12/21/08: Hill walk.

8:30am
~2.5mile hilly walk. No extra weight.

I have a new 9-week OL program from my coach, starting next week!!! Exciting.

Garrett Smith
12-22-2008, 02:11 PM
Monday 12/22/08: 9-week OL program, workout #1 of week #1.

I have been warned by Coach Matt that this program will be tougher than I've probably done before (a given in OL for me!). I did today as Rx'd and will stay the course as long as I am able. Big PRs planned for in nine weeks!

250 single bounce jump rope
Joint mobility
Empty bar snatch warm-up

WEEK ONE
Workout #1
All sets done on a 3min. interval
Snatch warm-up: 40kg x 3reps x 2sets, 50 x 3, 55 x 2
Snatch work: 60 x 2 x 2
Snatch Pulls with straps: 70 x 3 x 3, I love pulls!
Snatch DL: 75 x 3 x 2
Front Squat: 95kg x 3 x 3, done "normal", "B" right, "B" left

Chris H Laing
12-22-2008, 02:55 PM
done "normal", "B" right, "B" left

Whats this B left B right stuff mean?

Garrett Smith
12-22-2008, 03:16 PM
http://www.ironsports.tv/bsquat.html

I was first introduced to the "B" Squat through one of the WOD posts on CF back in 2005, I think they are brilliant, extremely useful, and underutilized. See the May 29, 2005 WOD entry here: http://www.crossfit.com/mt-archive2/2005_05.html

I'm of the opinion that this is a more "athletic/functional" squat than the normal version. The ability to stay more upright should also have good transfer to OL. Also, the training in a staggered stance would also seem to potentially benefit the recovery from any OL where the feet were placed out of the normal "land" position.

I think they are great.

Garrett Smith
12-23-2008, 03:07 PM
Tuesday 12/23/08: Bikram yoga series.

6:45am
Audio CDs. Definitely making progress. No knee weirdness at all anymore.

It was nice, with the rain going a little outside and the cool, wet air (not common in AZ).

Shoulders (especially anterior) are having trouble recovering. Bikram's series has very little pushing (one reason I like it, works well with OL and gymnastics), so I'm hoping to be fully recovered by tomorrow's gymnastics session.

Love the new routine so far!

Garrett Smith
12-24-2008, 04:58 PM
Wednesday 12/24/08: Gymnastics at OPG.

Got to do the workout early today (2pm instead of 6pm), due to taking a half day at work combined with the gym closing at 4pm for the holidays...

Wrist prehab and mobility (including 5 fingertip push-ups and 5 fist push-ups)
Foot drills and calf stretching
Pumps / Up dog / Down dog

Warm-up:

1st round

5 ring L-pull-ups
P-bar support walk + 5 dips
2 leg raises + 1 supported front lever body hold 15sec.
2 reverse hypers + supported back lever (superman) body hold 15sec.
5 pistols with 15sec. bottom position hold on final rep

2nd round

5 ring straddle L-pull-ups
P-bar low support walk + 5 dips
2 leg raises + 1 supported front lever body hold 15sec.
2 reverse hypers + supported back lever (superman) body hold 15sec.
5 pistols with 15sec. bottom position hold on final rep

Extras

Handstand hold face-to-wall, 2 x 30sec.
Walking mushroom circles, 2 sets of 10 repetitions both ways
5 cartwheels each way
5 handstand to forward roll
~10 handstand attempts

Workout:

Tucked planche holds on parallettes, 42sec. total, done in 6 sets of ~7sec. each
Tucked front lever pull-ups, 4sets x 3 reps
Tucked back lever hold, total 50sec., done in sets of 10, 10, 10, and 20sec., back is getting much flatter since assuming position from skin-the-cat

Scaled WOD from Drills & Skills (Rx'd as 21-15-9 of HSPUs, V-ups, and dips):

3 handstand pushups on floor (to forehead depth)
7 V-ups
7 P-bar swings
3 handstand push-ups
5 V-ups
5 P-bar swings
3 handstand push-ups
3 V-ups
3 P-bar swings

5 hip flexor heel lifts with 5sec. hold on final rep (forgot to do them in the warm-up), both straight and straddle

We're going to modify the workout further to take greater advantage of the equipment available at the gym.

Garrett Smith
12-25-2008, 09:25 AM
Christmas Wednesday 12/25/08: 9-week OL program, workout #2 of week #1.

250 single bounce jump rope
Joint mobility, OL-focused.
PVC OHS, 5 reps

All sets done on 3min. interval

Stop squat warm-up: 50 x 5reps x 2sets, 60 x 3 reps, 70 x 3, all done normal stance
Stop squats: 80 x 3 x 3, done normal, "B" right, "B" left
Slow motion clean pulls: 90 x 3 x 3, see below, they lived up to being "brutal"
Push Press: 65 x 3 x 3, added 3 press-outs to the end of last set

Notes:
I am supposed to take 2min. max rest between sets. I tend to forget to start my timer in between sets, so I simplified to doing all of my sets on the 3min. interval. This makes things much easier for me, between setting up at the bar / doing the reps / ending the set , I figure it is pretty much right around 2 minutes rest.

Weights were chosen as follows, erring on the side of going lower in weight while building up my competency and strength at these "new" (at least to my regular training rotation) exercises--and the combination with my new gymnastics routine two days a week.

Slow motion clean pulls were to be done at or slightly lighter than my normal clean pulls. Normal clean pulls were slated to be done at 95kilos this week, so I took them down to 90kg based on my coach's description of them:
Slow-motion Clean DL- 3x3. This is a brutal exercise, so you don't want to do too many sets. This is a slow-motion clean pull; slow motion on the way up and on the way down, finishing with extension on the toes and full shrug before descending with the same super-slow speed as you stood up with, each rep should take 12-15 seconds to complete, use the same weights as your clean pulls or slightly lighter.
Back squats (done later this week) are to be done with the same weight as my clean pulls (95kg this week), and my stop squat work sets are to be done with 10-15kg less than my back squat weight, so I took the lower end and did 80kg.

Regarding push presses, I did gymnastics ~18 hours ago, so my shoulders are pretty tired. I thought about 70kg, then went down to 65kg before starting. This was a good weight for me today:
Push presses- You pick the weights, just make sure they're explosive and locked out sharply. It's an assistance exercise, so you're not trying for world record weights.
I do think that the press-outs on the last set are a good thing.

There is some mild funkiness (a technical term for discomfort) in the posterior of my right shoulder. I will be treating it tomorrow with LILT, using a sample chinese herb patch that was sent to me, and generally rubbing the area a lot to prevent this from becoming an issue. I think it is simply a mild tendonitis of the supraspinatus (due to a quick and severe increase in shoulder-involved training), should be an easy fix.

Garrett Smith
12-27-2008, 06:14 AM
Friday 12/26/08: Bikram series in the garage.

Half day at work, so I got to workout early and attempt to take a nap (not much happened, I seem to suck at napping.

3:30pm
55 degrees in the garage, only 50 degrees cooler than Bikram says to do it at! I noticed definite hamstring flexibility improvements today.

I was definitely dressed for it, left the garage door closed and turned on a little space heater. Even with the evening coming, by the end of my session, between my heat and the little space heater, the garage temp had risen 3.5 degrees.

I now have to make an important decision about Jedi Training. When I was doing less gymnastics and OL before, it was fine. Now that I'm aiming for 2 days of gymnastics and 3 days of OL per week, I don't think I can handle having another shoulder-intensive day of yoga-ish workout that doesn't actually do much stretching (ie. Jedi Training). I do think that my recent shoulder bugger was due to the large amounts of Sun Salutation Bs we did last Friday, and I can't have that. I also like that the Bikram series has very little pushing, an important thing in my program right now, because gymnastics and jerking/PPing have so much shoulder involvement.

I really liked that class, but I don't know that it is serving my goals right now. The hamstring flexibility improvements from 2 Bikram series this week are also very hard to ignore.

Garrett Smith
12-27-2008, 09:41 AM
Saturday 12/27/08: Gymnastics strength training in the garage and hilly walk.

8:15am

Warm-up and mobility:

5 Tibetan Rites (http://en.wikipedia.org/wiki/Five_Tibetan_Rites), 21 reps of each, moderate pace
1 round of FlowFit
Wrist prehab and mobility (including 5 fingertip push-ups and 5 fist push-ups)
Foot drills and calf stretching

1st round

Face-to-wall handstand hold 30sec.
Supported front lever, 5 reps with 15sec. hold on final rep
3 deadhang pull-ups + 3 kipping pull-ups
Supported back lever (superman), 5 reps with 15sec. hold on final rep
5 pistols with 15sec. bottom position hold on final rep

2nd round

"Mature" ring support hold 30sec.
Supported front lever, 5 reps with 15sec. hold on final rep
3 deadhang chin-ups + 3 kipping chin-ups
Supported back lever (superman), 5 reps with 15sec. hold on final rep
5 pistols with 15sec. bottom position hold on final rep

Extras

15sec. L-sit, 15sec. straddle L-sit, these were VERY hard today
5 hip flexor heel lifts with 5sec. hold on final rep (forgot to do them in the warm-up), done both straight leg and straddle
Bucket circles on floor, 2 sets of 10 repetitions both ways

Workout:

Bent-knee, straight-body ice cream makers, 5/5/3reps
Standing straight-leg on parallettes, negative/eccentric press to L-sit, sets of 2, 1, 1 reps
Tucked back lever hold, total 60sec., done in 4 sets of 15sec. each
Tucked planche holds on floor, 40sec. total, done in 5 sets of 8sec. each
Handstands done as "active rest" between sets

EDIT: Noon, did a 2mile hilly walk with Cori, Taryn, and my mom. No extra weight for me, Cori pushed Taryn in the jogging stroller the whole way, which is good postpartum exercise for her right now.

Noticed today that my weight was around 181#, 3# higher than usual. Must be a combination of the hard training and holiday eating (my holiday schedule includes 2 Christmas days with my parents and 3 Hannukah days with Cori's family, I've been eating pretty well...).

Garrett Smith
12-28-2008, 09:20 AM
Sunday 12/28/08: OL workout #3 of week #1.

250 single bounce jump rope
Joint mobility
Empty bar C&J warm-up

WEEK ONE
Workout #3
All sets done on a 3min. interval
C&J warm-up: 50kg x 3reps, 60 x 2, 70 x 2, 80 x 2
C&J work: 85 x 1
Clean Pulls: 95 x 3 x 3
Back Squat: 80kg x 2sets x 5 reps, 95kg x 3 x 3, done "B" right, "B" left, normal x 3, these felt smooth

Left forearm is acting up, have not had this before. I feel discomfort upon letting go of P-bars or OL bars (?). I think it is from too much gripping. I added rubber band hand/finger extensor work and extensor stretching between sets of squats. Strange. I need to research this.

EDIT: I think I found what I'm looking for diagnosis-wise. Chronic exertional compartment syndrome (http://www.sportsinjurybulletin.com/archive/compartment-syndrome.html). I think my training fits the bill to cause it, good thing I'm catching it early:
However compartment syndrome is not exclusive to the lower leg. You may come across compartment syndrome in an arm in a weightlifter(1), sport climber(2) [I'm assuming that gymnastics grip work is similar enough to climbing to elicit the same response, especially combined with weightlifting] or motorcyclist(3); in these instances the flexor forearm compartment is usually involved. [yes]

Muscle weakness of the affected limb may be a feature of these episodes and gradually increasing fullness (literally denseness, crowding or swelling) is a frequent complaint. [yes, I feel an uncomfortable surge of internal pressure, like swelling, upon releasing my grip] Pain increases both on passive stretching and active contraction. [my pain is only upon releasing, then disappears within a minute or two] The athlete may also complain of paraesthesia (pins and needles). In general symptoms disappear within an hour of stopping the activity but recur when exercise resumes. [yes, I first only noticed it at gymnastics, now I'm noticing it on my OLs, particularly on heavier cleans]
Thus the clinical features of chronic exertional compartment syndrome (CECS) are only evident immediately after exercise, [yes] and the nature and location of signs and symptoms will depend on the compartment affected.[it feels like it is between the two forearm bones, right smack in the middle of my forearm]
This may be my time to go get some ART, since this is fascia-related. I will definitely be adding the extensor work (strengthening with a band) and flexor work (stretching, AIS and mobility), along with some laser therapy.

Garrett Smith
12-29-2008, 08:26 AM
Monday 12/29/08: OL workout #1 of week #2. Snatch day.

6am, 44 degrees in the garage

300 single bounce jump rope
Joint mobility
Empty bar snatch warm-up

WEEK TWO
Workout #1
All sets done on a 3min. interval

Snatch warm-up: 30kg x 3reps, 40kg x 3, 50 x 3, 60 x 2
Snatch work: 65 x 2
Snatch Pulls with straps: 75 x 3 x 3
Snatch DL: 80 x 3 x 2
Front Squat: 85kg x 3 x 3, done "normal", "B" right, "B" left, same weight as my cleans from earlier in the week

The two days of OL in a row have left me pretty tired. Left forearm was nearly silent this morning. That's good.

It is nice to be working out outside when the sun is rising.

EDIT: LILT tx to forearm and R shoulder, along with chiropractic visit at lunchtime (this was scheduled three weeks ago, came up at the perfect time!).

Garrett Smith
12-30-2008, 03:49 PM
Tuesday 12/30/08: Bikram series in the garage.

Good session. Standing single leg head to knee is pain-free during and after now, and is slowly progressing each time.

I will try a second round of Bikram's again later this week to see if I can improve again, as opposed to going to Jedi Training (substitute teacher again).

Garrett Smith
01-01-2009, 12:51 PM
Thursday 1/1/09: Gymnastics in the garage.

OPG is closed for the holidays and I went to an early New Year's Eve get-together with friends last night, so I had to do the workout today.

Wrist prehab and mobility (including 5 fingertip push-ups and 5 fist push-ups)
Joint mobility (extra hip and shoulder and elbow work)
Tibetan Rites, 21 reps
1 round of FlowFit incorporating standing mula bandha between exercises and "Pump"

Warm-up:

1st round

3 deadhang chin-ups (chest to bar) + 3 kipping chin-ups (chin over bar)
3 ring dips, coming to mature support before and after each rep
5 leg raises + 15sec. supported front lever hold
5 reverse hypers + 15sec. supported back lever hold
5 pistols with 15sec. bottom position hold on final rep

2nd round

3 deadhang pull-ups (chest to bar) + 3 kipping pull-ups (chin over bar)
3 ring dips, coming to mature support before and after each rep
5 leg raises + 15sec. supported front lever hold
5 reverse hypers + 15sec. supported back lever hold
5 pistols with 15sec. bottom position hold on final rep

Extras

2 rounds through of:
Free Handstands
Handstand hold face-to-wall, 2 x 30sec.
Walking mushroom circles, 2 sets of 10 repetitions both ways
15 sec. L-sit 1st round, 15sec. straddle L-sit 2nd round

Workout:

Ice cream makers, knees bent, reps 5,4,3, body is staying straighter now (used to pike a little bit at hips)
Experimentation:1 rep parallette tuck planche to shoulder stand to tuck planche, second tuck planche not so good due to fatigue, 1 HSPU on wall to headstand to *attempted* tuck planche, didn't make that one, then 2 sets of 2 reps of standing on parallettes negative press to L-sit, these are much stronger already and I think I should pursue more of them until I can get the positive reps as well
Tucked planche holds on ground, 30sec. total, done in 3 sets of 10sec. each
Tucked back lever hold, total 60sec., done in 3 sets of 20sec.

Garrett Smith
01-02-2009, 02:08 PM
Friday 1/2/09: OL workout #2 of week #2. Assistance exercises.

6:15am
Joint mobility
(no jump rope, didn't have time and it wasn't that cold this early AM)

All sets done on a 3min. interval
WEEK TWO
Workout #2

Stop Squat warm-up: 20kg x 5reps (very slow, long stops, with a little bouncing at the bottom), [RDL 20kg x 10], 50 x 5, 60 x 5, 70 x 3
Stop Squats: 85kg x 3reps x 5sets, 5kg more than last week, done normal / "B" left / "B" right / normal x 2
Slow-motion Clean Pulls: 95kg x 3 x 3, easier than last week even with the increase in weight
Push Press: 67.5kg x 4 x 3, plus three pressouts on final set

I really like these days. Short, heavy (well, for me at least!), and sweet. I can really see how these help the OLs.

Planning on Bikram series tonight in the garage. EDIT: This did not happen.

Derek Simonds
01-03-2009, 04:55 AM
Friday 12/26/08: Half day at work, so I got to workout early and attempt to take a nap (not much happened, I seem to suck at napping.

3:30pm
55 degrees in the garage, only 50 degrees cooler than Bikram says to do it at! I noticed definite hamstring flexibility improvements today.
[I]

It won't be long before the tempature in your garage is back up to Bikram spec. Happy New Year Garrett I like what you are doing with your workouts.

By the way I have the napping thing down cold. I have been off work on vacation since December 23 and I have taken a 40 minute to 70 minute nap every day! The naps have been with my kids and there is something really cool about having both of them snuggle up to me at the same time and fall asleep.

Garrett Smith
01-03-2009, 06:25 AM
Thanks Derek! Happy New Year to you and the fam as well.

I want to get the napping thing down, I believe it will be invaluable in my recovery (especially with the load I'm putting myself through right now).

Garrett Smith
01-03-2009, 10:25 AM
Saturday 1/3/09: Gymnastics in the garage.

8am
Wrist prehab and mobility (including 5 fingertip push-ups and 5 fist push-ups)
Joint mobility (extra hip and shoulder and elbow work)
Tibetan Rites, 21 reps
1 round of FlowFit incorporating standing mula bandha between exercises and "Pump"

Warm-up:

1st round

4 deadhang chin-ups (chest to bar) + 4 kipping chin-ups (chin over bar)
30sec. "mature" ring support hold
5 leg raises + 15sec. supported front lever hold
5 reverse hypers + 15sec. supported back lever hold
5 pistols with 15sec. bottom position hold on final rep

2nd round

4 deadhang pull-ups (chest to bar) + 4 kipping pull-ups (chin over bar)
30sec. "mature" ring support hold
5 leg raises + 15sec. supported front lever hold
5 reverse hypers + 15sec. supported back lever hold
5 pistols with 15sec. bottom position hold on final rep

Extras
2 tri-sets of:

10 bucket circles on floor each way
10sec. L-sit on floor 1st set, 15sec. straddle L-sit on parallettes 2nd set
5 straight hip flexor heel lifts with 5sec. hold on final rep 1st set, 5 straddle hip flexor heel lifts with 5 sec. hold on final rep 2nd set

Workout:
3 giant sets of:

Rings - inverted hang to eccentric extended tuck front lever to 3 reps of full tuck front lever pull-ups
Handstand Wall Runs (http://gymnasticbodies.com/forum/viewtopic.php?f=16&t=1392), 5 reps per hand per set, 1st two sets were only picking the hand up off the floor, last set was touching the shoulder fully
Tucked planche holds on ground, 40sec. total, done in 3 sets of 15/12/13sec. each
Tucked back lever hold, total 60sec., done in 3 sets of 20sec.
Free handstand hold

Great workout. I think I'm close to settling on which exercises I'm going to use in the workouts (ie. less experimenting, at least for the time being). Left forearm is acting up much less, right shoulder was completely quiet.:D

Garrett Smith
01-04-2009, 03:45 PM
Sunday 1/4/09: OL workout #3 of week 3 (Clean & Jerk day), Bikram series.

I needed to make up the yoga day I missed due to New Year's, it finally happened today.

7:45am
250 single bounce jump rope
Joint mobility
C&J empty bar warm-up

WEEK TWO
Workout #3
All sets done on a 3min. interval

C&J warm-up: 50kg x 3reps, 70 x 1+[failed clean caught too much on heels]+1, 80 x 2, I'm going to do a set of 60x3 next time like I did last week, the failed rep was from not paying attention
C&J work: 90 x 2sets x 1rep, plus 3 press-outs on last set
Clean Pulls: 100 x 3 x 3
Back Squat: 75kg x 2sets x 5 reps, 100kg x 3 x 3, done "B" right, "B" left, normal x 3, OOPS, last time the 5rep sets were with 80kg, I'll fix that next time

8:50am
Bikram series in garage, 57degrees.

My low back & hamstrings were less flexible today (or at least hadn't progressed). I don't know that I've ever immediately followed an OL workout with yoga (particularly Bikram). Check that--I know that I haven't.

All I know is that my back muscles have been seriously worked today in multiple ways. I think I'm going to move my normal Monday Snatch day to Tuesday and do Bikram again tomorrow. I don't see good things happening in an OL workout tomorrow morning, due to my general fatigue.

Garrett Smith
01-05-2009, 01:46 PM
Monday 1/5/09: Rest.

The plan this week is to do my Snatch workout tomorrow, Bikram series Wed. AM, gymnastics Wed. PM, then I'll be back on the regular schedule.

I believe the full rest day today is very necessary and earned.

Garrett Smith
01-06-2009, 11:35 AM
Tuesday 1/6/09: OL workout #1 of week #3. Snatch day.

7am, 40 degrees.

250 single bounce jump rope
Joint mobility
Empty bar snatch warm-up

WEEK THREE
Workout #1

All sets done on a 3min. interval
Snatch warm-up: 40kg x 3reps x 2sets, 50kg x 3, 60 x 2, 65 x 2
Snatch work: 70 x 2
Snatch Pulls with straps: 80 x 3 x 3
[Accidentally went to Front Squats and did the wrong weight, 85kg x 3, caught mistake quickly thank goodness!]
Snatch DL: 85 x 3 x 2
[Power Cleaned the 85kg to rack it]
Front Squat: 95kg x 3 x 3, done "normal", "B" right, "B" left, 5kg more than my cleans from earlier in the week, last workout I went too light with them, OOPS

My third pull is not as snappy as it was before. Need more rest. Then again, I've never had a program this intense before, so I'm just going to move forward. No left forearm or R posterior shoulder noise today at all. My R anterior shoulder (likely bicipital tendon) is letting me know it needs some TLC.

This afternoon will laser the shoulder. Tomorrow AM will be Bikram, tomorrow PM will be gymnastics, then I'll be totally caught up. :cool:

Garrett Smith
01-07-2009, 08:10 AM
Wednesday 1/7/09: Bikram series in garage, gymnastics at OPG.

5:45am
Bikram series in garage.

Began at 49degrees F (garage door stayed closed). Back seeming stiff lately, particularly in forward bending. Felt better after the yoga.

I had a chat with Jason Magness (http://web.mac.com/Yogaslackers/iweb/YogaSlackers.com/Jason.html), the yoga instructor who teaches the Jedi Training class, about following a WL session with a yoga session. My impression was that I shouldn't do it--he agreed.

6:00pm
Gymnastics at OPG.

Foot drills
Wrist prehab, now doing fingertips & knuckles & back-of-hand press-ups from full push-up position
Lunge & triangle stretches

WARM-UP
1st round

1 rope climb, up in L-sit, down regular
P-bar support walk + 5 dips
Hollow hold 30sec.
5 reverse hypers + with supported back lever (superman) body hold 15sec. on final rep
5 pistols with 15sec. bottom position hold on final rep

2nd round

1 rope climb, up in straddle L-sit, down regular
P-bar low support walk + 5 dips
Hollow hold 30sec.
5 reverse hypers + supported back lever (superman) body hold 15sec. on final rep
5 pistols with 15sec. bottom position hold on final rep

EXTRAS

Tap swings up into 1 giant swing, didn't make the second swing and sort of fell onto the bar from the top position, got a nice ding on my right front hip, I will respect these much more in the future, good learning experience (remember I'm strapped to the bar, thank goodness!), I was a bit out of sorts after this incident, so the workout got quite simplified

MODIFIED GYMNASTICBODIES.COM WOD (http://www.gymnasticbodies.com/routine/2009/01/wod-090106.html):

3 sets of ring strength series: muscle-up to L-sit support to press shoulder stand to forward roll-out to straight leg raise to inverted hang to back lever to German hang (skin-the-cat) to inverted hang to negative-only straddle front lever, this was very hard due to pulling muscles being tired from the tap/giant swings
360 pulls in extended tuck position, 3 sets of single rep, this WOD covered the front and back lever work very well today (yes it was cherry-picked)

MORE WORKOUT
Needed to get in the press handstand progression and planche progression work

Handstand Wall Runs, 10 reps each arm per set, 3 total sets with handstand hold after completion of set
3sets of 5reps of pseudo planche pushups, done 1 set each of fingers pointing forward/outside/backward, feet on floor and also against wall to prevent cheating by moving the body back over the hands
Several free handstands, these are getting so much more consistently good! :D

COMMENTS
These workouts are taking way too long and I think the volume is too high in conjunction with my OL training right now. I think I need to chop out a whole round of the "warm-ups", or at least take out one round of the abs/back/squat exercises. We also took longer as the high bar just seems to take a long time.

A cool thing--there was a new coach at the gym last night working with the boy's team who apparently has worked a lot with Coach Sommer!!! How cool would that be if he sticks around! His emphasis on form and strength were apparent during his coaching (as I expected and was watching for). He also seemed interested and "impressed" with Steve's and my training regimen (that was one of those "gosh, shucks, it ain't nuthin'" moments). He didn't hesitate to offer us training tips in his spare moments. His upper body was obviously forged through some high-level gymnastics (the "Nebraska Gymnastics" t-shirt also gave a hint). :cool:

Garrett Smith
01-08-2009, 11:21 AM
Thursday 1/8/09: OL workout #2 of week #3. Assistance exercises.

7:15am
250 single bounce jump rope
Joint mobility

All sets done on a 3min. interval
WEEK TWO
Workout #2

Stop Squat warm-up: 20kg x 5reps (very slow, long stops, with a little bouncing at the bottom), 70 x 3
Stop Squats: 85kg x 3reps x 5sets, done normal / "B" left / "B" right / normal x 2, I've begun basing this weight on my back squats of the previous week minus 15kg, which means I'm lifting the same weight I did last week
Slow-motion Clean Pulls: 95kg x 3 x 3, I've begun basing this weight on the clean pulls of the previous week minus 5kg, which means I'm lifting the same weight I did last week
Push Press: 70kg x 4 x 3, plus three pressouts on final set, +2.5kg

This workout is slightly confusing due to the weights being based off a workout done last week (none of the weights are on my printed out workout plan). I simply need to fix the problem, stop being lazy, and write it down before I ever get to this workout. I'm feeling a bit stiff all over 4 hours after this workout...definitely did not get enough protein or sleep last night.

Garrett Smith
01-10-2009, 02:08 PM
Friday 1/9/09: Rest.

Didn't sleep but 3 hours night before. I can't take this one particular B-complex anywhere near bedtime or I'm an insomniac. Crap. Will try to make up the Bikram series (#2 of the week) over the weekend.

Saturday 1/10/09: OL workout #3 of week 3 (Clean & Jerk day)

7:00am
250 single bounce jump rope
Joint mobility
C&J empty bar warm-up

WEEK THREE
Workout #3
All sets done on a 3min. interval

C&J warm-up: 50kg x 3reps, 60 x 2, 70 x 2, 80 x 2, 90 x 1
C&J work: 95 x 1, had to press this out to finish it dangit, plus 3 press-outs on last set
Clean Pulls: 105 x 3 x 3
Back Squat: 90kg x 2sets x 5 reps, 105kg x 3 x 3, done "B" right, "B" left, normal x 3

The stress of work/$$ right now + less sleep + a harder workout program than I've ever really done before is definitely wearing on me. I think I need to reduce the volume of my workouts based on both my interpretation of how I feel and this statement by Poliquin:
"If you have trouble falling asleep at night, your workout intensity is too high. If you wake up feeling like you didn't get enough sleep, your volume is too high."
I believe my first attempt at a solution is to try two things:

Reducing all of my OL "assistance" exercises by one set, leaving the Sn and C&J sets as they are
Removing one round of "warm-up" on the gymnastics days and potentially reducing the volume of other exercises as well

Garrett Smith
01-11-2009, 07:40 PM
Sunday 1/11/09: Hilly walk and weighted walk.

I decided to take off today and not do either the 2nd yoga AND/OR gymnastics workout this week. I went for some active rest / recovery.

11am
2.5 mile hilly walk with Cori, Taryn in the jogging stroller, and my mom. Ran up the long hill. Pushed Taryn for second half of walk.

4pm
2/3 mile walk around the neighborhood with Taryn in the Baby Bjorn (front carrier) for an extra 15# of weight.

I'm glad I decided to take today easy. I needed it and I can see it benefiting my training this coming week.

Garrett Smith
01-12-2009, 12:21 PM
Monday 1/12/09: Bikram series in garage.

6:15am
Bikram series.

Decided to do my yoga instead of lifting this morning as I needed the stress relief (both past and what's coming up today) and I only got ~6 hours of sleep last night. Argh.

Hamstrings are definitely getting more flexible--I was able to get my forehead to the floor (and get up from the position myself without any arm assistance) in Standing Separate Leg Stretching Pose, this was a first.

Going to work on getting better sleep tonight and having a good snatch workout tomorrow morning. Stress sucks.

"THIS TOO SHALL PASS":)

Garrett Smith
01-15-2009, 04:44 PM
Tuesday 1/13/09: Rest.

Too many nights of 6 hours sleep. I believe I've come to the decision to take this week off from OL and charge up again for next week. I also think that trying to stay on the training plan straight through this period of increased stress and decreased sleep would crush me. Better early than late--time to let the supercompensation happen.

Wednesday 1/15/09: Gymnastics in the garage.

Ankle mobility
Wrist prehab
5 "Pumps"

Warmup:

5 L-sit pull-ups
30sec. face-to-wall handstand hold
30sec. hollow hold
5 reps reverse hyper with 30sec. hold at top of final rep
5 pistols with 15sec. hold at bottom of final rep.
5 straddle L-sit pull-ups
30sec. face-to-wall handstand hold

Extras:

2sets x 10reps, both directions, bucket circles on floor

Definitely was getting more speed in these!

Workout:

Supersets of

Tuck planche holds on floor, 4sets x 15sec.
4sets of [1 partial front lever (inverted hang, lowering as far as able, pull back to inverted hang) plus 1 front lever eccentric]

Supersets of

Extended tuck back lever holds on rings, 3sets x 20sec.
1rep of straight-arm straight-leg standing on parallettes negative only lowering to attempted V-sit for 2 sec., followed by handstand wall runs, sets of per side 15/12/10reps

Garrett Smith
01-16-2009, 02:19 PM
Thursday 1/15/09: Rest.

Friday 1/16/09: Bikram series in garage.

Able to hold Standing Single Leg Head to Knee for the full duration on both legs, in both sets. That's a good step for me.

My mid-back got aggravated from the yoga--I'm blaming it on the paprika I had on Wed. night (I thought I got out scott-free, but I was wrong). It will go away as it usually does...

Garrett Smith
01-17-2009, 02:32 PM
Saturday 1/17/09: Gymnastics in the garage, hilly walk/run.

8am
Ankle mobility
Wrist prehab
5 "Pumps"

Warmup:

5 L-sit bar pull-ups to chest
1 free handstand, then 30sec. face-to-wall handstand hold
30sec. hollow hold
5 reps reverse hyper with 30sec. hold at top of final rep
5 pistols with 15sec. hold at bottom of final rep.
1 free handstand 48sec. PR!!!! :D then 30sec. face-to-wall handstand hold
5 straddle L-sit pull-ups

I decided to take the rest of the workout a bit easy after this huge PR for me. 1 minute is not that far away!

Extras:

Supersets of:

3sets x 1 muscle-up from hanging L-sit and bent elbows to L-sit support, this is the way I have to start them in my garage due to the low ceiling
Bucket circles on floor, 15reps 1st round, 10 reps 2nd round, both directions (no 3rd round)

My forearms were pretty toast by now after the PR handstand.

Workout:

Supersets of

2sets x 1rep of straddle press to handstand, back to wall with head against wall, second set required a little extra push to get started
Tuck front lever hold, 35sec. 1st set, 25sec. 2nd set, I want to get the solid minute hold before moving on to the extended tuck position, supporting grip endurance (or lack of at this point) was what cut the sets short

Supersets of

2sets x 2reps negative back pulls (http://www.youtube.com/watch?v=zYc2XQrA5Ds) with straddled legs
2sets x 3reps pseudo planche push-ups on floor, 1st set with fingers pointed forward, 2nd set with fingers pointed backward, touched chest to floor each rep

11am
2.5 mile hilly walk with Cori/mom/dad, sprinted the hills at the midway point and at the end.

The weather here is incredible right now, high 60s - low 70s in the daytime, I feel for those living in really harsh cold winters right now (and I want to make sure I enjoy the weather we're having as well).

Gittit Shwartz
01-17-2009, 03:08 PM
1 free handstand 48sec. PR!!!! :D

Wow! Good stuff Dr. G!

Garrett Smith
01-19-2009, 08:20 AM
Thanks Gittit!

Sunday 1/18/09: Walk.

~2mile mildly hilly walk with my mom and Cori pushing Taryn in the jogger. Leisurely.

So, while weighing Taryn last night, I weighed myself. 175.5#!?!? I normally weigh 178-179#. After a week off from OL work and trying to eat more, I did not expect this. This is also coming about a week after beginning the Vitamin D supplementation at 5000iu/day. My gymnastics work this week has been strong, so I don't see it as being an issue with "strength" (although I realize less BW makes gymnastics stuff easier). We'll have to see what happens when I bring back in the OL work.

Monday 1/19/09: Rest.

Decided to take one more day of sleeping in. Man, I slept well last night.

Tomorrow will be the start of Week #4 of the OL program, Wednesday will likely be Bikram series in the AM and gymnastics in the PM, to put me squarely back into the program.

Garrett Smith
01-20-2009, 08:29 AM
Tuesday 1/20/09: Snatch day, Workout #1 of Week #4.

250 jump rope single bounce
Joint mobility
Snatch 20kg bar warm-up

WEEK #4
Workout #1

Snatch warm-up: 40x3, 50x3, 60x2, 65x2
Snatch work: 72.5x1
Snatch Pulls (w/ straps): 75x3, 80x3, 85x3
Snatch DL: 90 x 3reps x 2sets
Front Squat: 100x2x3

Good workout. The 72.5 snatch went up way easier than I expected after feeling how heavy it was off the ground! Back in the mix of things--this time I'm planning on taking a week off after the next three weeks of hard lifting. :)

Tomorrow is Bikram AM, gymnastics PM.

Garrett Smith
01-21-2009, 04:22 PM
Wednesday 1/21/09: Bikram series, gymnastics.

7am
Bikram series in garage.

6:30pm
Gymnastics at OPG.

Mobility/prehab:

Foot drills
Wrist prehab
3 pumps
Lunges around the clock (new):

12 - Samson stretch
Forward 45 (ie. between 1-2 & 10-11) - Touch front elbow to ground inside front foot
3 & 9 - Lateral lunge
Rear 45 - Cossack squat
6 - Kneeling hip flexor stretch


Warmup (greatly shortened):

5 ring L-pull-ups
P-bars, 5 swings to high support walk to 5 dips
5 pistols with 15sec. hold at bottom of final rep
1 rope climb, done in straddle L-sit
P-bars, 5 swings to low support walk to 5 dips

Extras:

2sets x 10reps of tap swings to above bar level
10 reps of walking mushroom circles, both directions
Trampoline, 2 sets:

5 bounces + 5 sit bounces (more of a warm-up)
5 high bounces + 5 front flips + 5 back flips (not done consecutively)


Workout:

(HOLD - Press HS progression work) 10 minutes of face-to-wall handstand work, 30 sec. in handstand, 90sec. rest

(MOVEMENT - Front & back lever progression work) 5 singles of hanging leg lift to inverted hang to negative back lever pull to inverted hang to front lever eccentric letdown

Let me add that my shoulders were toast at this point (mainly from the handstand holds), tried a tuck planche hold, made a struggling 6 seconds my first set (Saturday I was doing 6x10sec. holds, so this was not good!), decided to do an easier variation to finish...

(HOLD - Planche progression work) - 3sets of 30sec. pseudo-planche "push-up position" plank holds, done fingers forward, then sideways, then rearward


Great workout. I now feel like we are utilizing more of the fun tools that are available to us at the gym--now to be consistent in that approach.

The plan is to now alternate HOLDS with MOVEMENTS for the workout items, like this:

Wednesday at gym: HOLDS for handstand and planche, MOVEMENTS for levers
Saturday at home garage: HOLDS for levers, MOVEMENTS for handstand and planche


My handstand hold training is based on this thread (http://gymnasticbodies.com/forum/viewtopic.php?f=16&t=293), one day a week of timed wall handstand work, one day of HS wall runs for reps.

Garrett Smith
01-22-2009, 11:22 AM
Thursday 1/22/09: OL workout #2 of week #4, assistance exercises.

250 single bounce jump rope
Joint mobility
(forgot to add external rotation shoulder work, will do it in the future)

All sets done on a 3min. interval
WEEK FOUR
Workout #2

Stop Squat warm-up: 20kg x 5reps, 70 x 3
Stop Squats: 90kg x 3reps x 5sets, all done normal stance, OOPS, totally forgot about my "B" squats, +5kg from last time, 15kg lighter than my last back squat workout
Slow-motion Clean Pulls: 100kg x 3 x 5, +5kg and +2 sets from last time, OOPS, guess I had been mistakenly doing only 3 sets of these instead of the Rx'd 5
Push Press: 70kg x 4 x 3, plus three pressouts on final set, same weight as last workout, I'm OK with this as gymnastics fried my shoulders only about ~12 hours ago!!!

One cool note (at least to me)--very soon, I will be up to 110kg in my C&J, which will take ALL of my bumper plates for loading (I do have iron to make up any extra needed). I purposely did not buy "extra" bumpers when I started, partially due to $$ and partially because I knew it would feel awesome when I was finally using all of my bumpers at one time and I needed to buy more.

My hope is to buy 2 - 20kg bumpers and maybe 2 - 16kg GS-style KBs at the same time...the only place I know of to do this is at Perform Better. First, I still need to get my lifts to that point, then I need to make sure I can fund it...

Next local OL meet is February 14th in Mesa during the winter Grand Canyon Games. Sheesh. Who's the brilliant one to pick that date? :(

Garrett Smith
01-23-2009, 08:55 AM
Friday 1/23/09: Bikram series in garage.

It's definitely getting warmer here. I'm actually noticing sweating during these sessions now.

First UA women's gymnastics meet of the season tonight! Best $5 entertainment in town... :D :D :D

Garrett Smith
01-24-2009, 04:26 PM
Saturday 1/24/09: Gymnastics in garage, hill walk.

8am
Gymnastics

5 Tibetan Rites, 21 reps each

Mobility:

Stationary foot drills, closed and open chain ankle circles
Scapula and neck mobility
Wrist prehab
Stationary lunge drills, all done from wide stance:

Push hips forward
Bend forward at hips
Lunge laterally
Cossack squat
Turn to Warrior 1 pose
Turn further into twisted deep lunge
Return to middle position, repeat rotation to other side


Warmup:

5 deadhang pullups to 5 kipping pullups
Rings mature support to 5 dips to mature support
3 hollow rocks to 15sec. hollow hold to 3 superman rocks to 15sec. superman hold
5 pistols with 15sec. hold at bottom of final rep
5 deadhang chinups to 5 kipping chinups
Rings mature support to 5 dips to mature support

Extras:

1st set

15sec. parallette L-sit, immediately followed by 5 straight hip flexor raises with 5sec. hold on final rep
15 bucket circles on floor, both ways

2nd set

15sec. parallette straddle L-sit, immediately followed by 5 straddle hip flexor raises with 5sec. hold on final rep
15 bucket circles on floor, both ways


Circles felt really good today. I finally marked an "X" on the floor under the axis of the bucket with some duct tape, I felt like it really helped my hand placement!

Workout:

Supersets of

[HOLD - Back Lever training] Extended tuck back lever iso holds, 4sets x 15sec.
[MOVEMENT - Planche training] Pseudo planche pushups, 3sets x 5 reps, done one set each fingers pointing forward / side / back

then on to supersets of

[HOLD - Front Lever training] Full tuck front lever iso holds, 35sec., 25sec. + moved to extended tuck front lever for several extra seconds, grip still seems to be the major limiting factor this far into the workout as holding this full tucked position is not a strain on my arms or core anymore, only the grip!
[MOVEMENT - HS Press training] Handstand Wall Runs, 2sets x 20reps per arm alternating, these were strong and I worked on maintaining a straighter body during them today


11am
2.5 mile hilly walk with Maw & Paw.

Garrett Smith
01-25-2009, 11:35 AM
Sunday 1/25/09: OL workout #3 of week 4 (Clean & Jerk day)

8am
1/2 mile walk with Taryn in the Baby Bjorn (front carrier)
Joint mobility

I didn't get to go right into my workout after this, as I was on Taryn duty and she needed lots of attention this morning. I wasn't concerned, as I hadn't started my OL-specific warm-up yet.

10am
WEEK FOUR
Workout #3
All sets done on a 3min. interval

C&J warm-up: bar series, 50kg x 3reps, 60 x 2, 70 x 2, 80 x 2, 92.5 x 1
C&J work: 97.5 x 1 + 3 pressouts after jerk, feet hit ground at separate times on the jerk (first time I've noticed, it was weird)
Clean Pulls: 100 x 3, 105 x 3, 110 x 3
Back Squat: 110kg x 3sets x 3 reps, 110 x 2 x 2, done normal, "B" right, "B" left, normal x 2

Cleans felt very strong today.

Garrett Smith
01-26-2009, 09:16 AM
Monday 1/26/09: Bikram series in garage.

6:30am, 56 degrees.

Good day. Standing one leg head to knee pose is steadily improving (at least my "balance endurance" is).

--
Weekly workout plan is this:

M: Bikram series.
T: OL Snatch day.
W: Gymnastics at OPG.
R: OL Assistance Exercises day.
F: Bikram series.
Sa: Gymnastics at home, walk/sprint.
Su: OL C&J day, walk.

The current approach is to work on OL for 3 weeks straight, then take 1 week off from OL, while maintaining the gymnastics/yoga/walking. Last cycle this worked very well.

Why do I use this approach? Because staying on any program I've ever done before for longer than a month results in me having to take time off due to a cold, minor injury, or just general fatigue. According to Poliquin, I fall squarely into the Earth Type: (http://www.mikedemeter.com/articles/5%20Elements%20-%20Poliquin.pdf)
Conversely, Earth types can stay on a set program for a long time. You have to first stress them with volume, and then stress them with intensity. Each phase is about 3 weeks. When they overtrain, their immune system will suffer and they’ll come down with a cold. They are also the ones that have the most trouble reducing carbohydrates in their diet, and it is much harder for them to get lean.
[...]
In Chinese medicine, the Earth types are in the middle of the elements. Therefore, serenity and stability are big issues with them. [Definitely, this is likely why I have to have yoga in my routine regularly, and FWIW I'm also a Libra (as in, "needing stability/balance").] They are well-grounded individuals, as the name would suggest.

As such, they like identical blocks of training and they don’t need variations within the macrocycle. [True for me.] They can stay on a set program for a long time (6 weeks), but you have to stress them with volume for the first 3 weeks, followed by 3 weeks of intensity. [I've found a deload week every 3 weeks works best for me.]

While they don’t have the ability to tap into a lot of high-threshold muscle fibers, i.e. they don’t do well with a lot of heavy training, they have a greater capacity to hypertrophy than the average person. [I'd say this is true.]

If you overtrain an Earth person, they’ll come down with a cold. [Absolutely.] They are generally very particular about the quality and quantity of their sleep. They are the ones who will piss and moan during a squat workout about missing an hour of sleep. [Uh, I used to, until we had Taryn, now I accept that 6-7 hours of sleep is just going to have to do...]

Of all the types, they have the hardest time getting lean because they have a problem with reducing carbohydrate intake. [Not one of my bigger problems.]

Earth types often make good wrestlers or 400-800 meter runners. [I've always thought I was better at strength-endurance type activities, like the TSC I won years ago. (http://tacticalstrengthchallenge.com/results/2002_2003/mar_08_2003.html)] Prototypical Earth types include Arnold Schwarzenegger and Milos Sarcev.
--
Read the new T-Nation article on "How Strong Are Your Abs, Really?" (http://www.t-nation.com/free_online_article/sports_body_training_performance/how_strong_are_your_abs_really) this morning. Tested as Level 4 (the highest strength level) on both tests. I'd say whatever I'm doing, it seems to be working! :D

Garrett Smith
01-27-2009, 08:37 PM
Tuesday 1/27/09: Snatch day, Workout #1 of Week #5.

250 jump rope single bounce
Joint mobility
Snatch 20kg bar warm-up

Yeah...hit my tender parts during the power snatch portion of the warm-up with the empty bar. I will NOT be doing any more snatches (power or squat) with only the bar any more. This is not the first time it has happened, last time was maybe a year ago, but it always catches the attention very well. :eek: :o :( I went straight into full squat snatches with 30kg at this point...well, after a couple minutes, anyway.

WEEK #5
Workout #1
Sets done on a three minute interval

Snatch warm-up: 30 x 5, 40 x 3, 50 x 3, 60 x 2, 70 x 1
Snatch work: 75 x miss, 75x1, got it the second attempt as I just wasn't psyched up for the first one--note that this was only 2kg below my current PR and 5kg below BW
Snatch Pulls (w/ straps): 80 x 3, 85 x 3, 90 x 3
Front Squat: 102.5 x 2reps x 3sets, done normal, "B" right, "B" left

Garrett Smith
01-29-2009, 10:49 AM
Wednesday 1/28/09: Gymnastics at OPG.

I woke up this morning with a pain in my right 2nd toe. Turns out it was a mild ingrown toenail. I haven't had one of these in forever. Anyway, a little digging, a little trimming, problem was resolved pretty much (some of the discomfort remained, but a lot less). I decided to avoid doing any "leg-based" stuff at gymnastics--pistols and trampoline--to give it a break.

6:30pm

Mobility/prehab:

Foot drills
Wrist prehab
Lunges around the clock

Warmup:

5 ring L-pull-ups
P-bars, 5 swings to high support walk to 5 dips
[skipped pistols]
1 rope climb, done in straddle L-sit, rope felt really slick today and I only got about 3/4 way up before coming down for safety
P-bars, 5 swings to low support walk to 5 dips

Extras:

2sets x 10reps of tap swings to above bar level, second set began with a bar muscle-up to cast to 10 tap swings, that was awesome!
Several attempts at 1/2 circles (real ones) on the mushroom
[skipped trampoline]

Workout:

[HOLD - Press HS progression work] 10 minutes of face-to-wall handstand work, 35 sec. in handstand, 85sec. rest, increased work sets by 5sec. from last workout
[MOVEMENT - Front & back lever progression work] Work from modified GymnasticBodies WOD (http://www.gymnasticbodies.com/routine/2009/01/wod-090127.html):

1st set: 1 muscle-up to failed 2nd muscle-up to hanging straddle L-sit to hanging leg raise to inverted hang to german hang to extended tuck back lever to eccentric letdown straddle front lever
2nd & 3rd set: 1 muscle-up to 1 dip to straddle L-sit support to (short) shoulder stand to forward roll to hanging leg raise to german hang to extended tuck back lever to eccentric letdown straddle front lever

[HOLD - Planche progression work] - 3sets of 30sec. pseudo-planche "push-up position" plank holds, done fingers forward, then sideways, then rearward

I'm finding that nearly everything after the timed handstand work is very difficult. My new plan is to start with the planche work (which seems next to impossible after the handstands and rings, the way I've done it the last two times), then go to the rings, then the handstands. This should allow everything to work well together.

Very tired afterward. This workout was not as strong as usual, I realized that my poor sleep the night before was probably the culprit after the workout was over. Hey, not every day is my best day ever.

Thursday 1/29/09: Bikram series in garage.

Nothing exciting. Something has made my middle back issue flare up. I have no idea what, but it warrants some detective work on my part.

Garrett Smith
01-31-2009, 06:56 PM
Friday 1/30/09: Resting my middle back.

Okay. My old middle back issue is going crazy today. I think it is an rib that has popped out (subluxated, whatever you wish to call it) and has a nasty tendency to recur.

I had suspected a food sensitivity to dairy flaring it up (believe what you wish). I've always been suspicious of ice cream and I had treated myself to several bowls a night or two ago. This was on top of another recent dinner containing about 2/3 of a block of raw cheddar cheese. I had also started having a swig or two of kefir (for the probiotics) before bed. I believe it was the recent influx of a lot of dairy that flared it up, particularly the cheese and ice cream.

So, to move this issue along (which really just requires time, but it can be sped up), today I did:

Laser therapy to the affected area, along with my pancreas
Neural therapy (very shallow injections) to the affected area done by my ND office-mate
Went to my chiro that afternoon, who adjusted my 10th rib (along with other things, of course) and FWIW confirmed my suspicion of a dairy sensitivity with
muscle testing.
Even resorted to taking a bit of ibuprofen--I need to buy some good old aspirin to have around for stuff like this.
No exercise at all today.

--

Saturday 1/31/09: Gymnastics in garage, rowing, hill walk.

8am
Gymnastics

Mobility:

Foot drills, closed and open chain ankle circles
Wrist prehab
5 slow Hindu push-ups, last one done as "pump"

Warmup:

5 L-pullups
Rings mature support to 5 dips to mature support
Hollow hold 30sec.
5 pistols with 15sec. hold at bottom of final rep
5 reverse hypers with 30sec. hold on final rep
5 straddle-L-chinups
Rings mature support to 5 dips to mature support

Extras:

1st set

Parallettes tuck planche to shoulder stand to 15sec. parallette L-sit, immediately followed by 5 straight hip flexor raises with 5sec. hold on final rep
20 medium-speed bucket circles on floor, both ways, this aggravated my back a little

2nd set

Parallettes tuck planche to shoulder stand to 15sec. straddle L-sit, immediately followed by 5 straddle hip flexor raises with 5sec. hold on final rep
[skipped second set of bucket circles]


Workout:

Supersets of

[HOLD - Back Lever training]Full tuck back lever iso holds for total of 60sec., 1st set 40sec., 2nd set 15sec.
[MOVEMENT - Planche training]Parallettes tucked standing on paralletes to tuck sit to tucked standing on parallettes, 1st set 3 reps, 2nd set 5 reps

then on to supersets of

[HOLD - Front Lever training]Full tuck front lever iso holds for total 60sec., 1st set 40sec. (+5sec. from last workout), 2nd set 20sec.
[MOVEMENT - HS Press training]1st set free handstand, 2nd set free handstand followed by 1 cast wall walk (http://www.youtube.com/watch?v=K7DaRCQh0lY&feature=channel)


11:30am
2.5 mile hilly walk with Maw & Paw.

12:30pm
2000m C2 row. 7:50.

I needed to sweat today, due to the protocol that I'm on with oral ketoconazole for my recurrent tinea versicolor (http://knol.google.com/k/failed-to-display-name/tinea-versicolor-pityriasis-versicolor/T50mfsJ2/YwP-9w?domain=knol.google.com&locale=en#).
Prescription oral antifungals may be necessary in more difficult cases. A single dose of oral ketoconazole, followed by exercise to sweating (which delivers the medicine to the skin surface) can cure tinea versicolor.
We'll see how it works. If you're wondering, yes, I've tried most of the natural routes first--and I'm not taking a sulfur-based bath every night for a month.

Garrett Smith
02-02-2009, 08:44 AM
Sunday 2/1/09: Rest. Super Bowl watching and re-feeding. :D

I had planned on walking, never got around to it due to many things needing work around the house. Poor Daisy (my dog).

Back was ~70% back to normal. I felt pretty stiff today all over. I think it is from the ketoconazole--side effects listed on Drugs.com include "muscle pain & spasms, joint/muscle pain". I took some extra stuff for my liver and figured it will work its way out on its own.

While I ate well and treated/cheated during the Super Bowl, I'm absolutely making sure that no dairy or nightshades work their way into my diet (other than butter).

Monday 2/2/09: General mobility work.

250 single bounce jump rope
5 Tibetan Rites, 21 reps each
Foot drills. Ankle mobility.

I started late. Decided upon getting out of bed that Bikram series wasn't in the cards this AM. Got into the garage, it felt WAY colder than the 50degrees F the thermometer said, I did a bit of stuff, then decided that I just wasn't into it. Went back inside and got ready for work.

Back is about ~90%. Will treat again with laser today. I think I'll start back in with Bikram series tomorrow, then I'll finish up the 5th week OL program in the second half of this week.

This occurrence of back pain has really got me into going dairy-free as long as I possibly can, on par with the nightshades.

Greg Davis
02-04-2009, 12:26 PM
This log is great- its good too be able see such a continuous training log..

Dr.G are you still finding that fasting until after 'lunch' time works well on a regular basis?

I've played around with IF windows and having heavy/light days but it seems to line up for me that the best schedule is to skip morning meals during the week (so usually a lunch in early afternoon and dinner a few hours before bed). Weekends eat all day (ie. 3 meals) tends to work out socially.

Looking at your workout days/times just has me wondering about that.

Garrett Smith
02-04-2009, 04:39 PM
Greg, thanks for the comment. My basic schedule is kind of like what you describe. Weekends (or any day off) are either 2 big feedings or up to 3 if I get lucky and go to an early breakfast. Weekdays are no morning food other than coffee, lunch between noon - 2pm, and dinner between 6-8pm. I have been changing this up on some of my heavy OL days, having some dried fruit about an hour PWO (these are early AM workouts), and then a tin of sardines within the next hour after that. I started doing that because I felt I wasn't getting enough nutrients to recover well. I chose the sardines due to their ease of transport, extra protein, extra olive oil for some more fat, and I could save $$ on fish oil too! Usually about one day a week I'll skip lunch or push it way back close to dinner because I missed my lunch break. My "gym" gymnastics day I usually don't eat dinner until about 9pm and I add a late afternoon snack of dried fruit and nuts before the workout. I think that covers it.

Basically, I found that I needed to eat more on the workout schedule I'm on, and increasing the size of lunch or dinner wasn't practical--so I changed up my IF schedule--which is good, it makes it more "intermittent"!

Tuesday 2/3/09: Bikram series in garage.

My middle back is around 90%. Gymnastics on Wednesday, more yoga on Thursday, then back to OL on Friday.

Garrett Smith
02-05-2009, 08:17 PM
Wednesday 2/5/09: Gymnastics at OPG.

6:30pm

Mobility/prehab:

Foot drills
Wrist prehab
5 hindu push-ups
Lunges around the clock

Warmup :

5 ring L-pull-ups
P-bars, 5 swings to high support walk to 5 dips
5 pistols with 15sec. hold at bottom of final rep
1 rope climb, done in straddle L-sit
P-bars, 5 swings to low support walk to 5 dips

Extras:

Tried high bar tap swings with no grips--OUCH, if you thought kipping pull-ups could tear up your hands, just try these! I quit before doing anything dumb :D
Several free handstands
Pommel horse, reps done to both sides:

5 front support swings
5 rear support swings
5 - front support swing to outside leg on pommel
5 - rear support swing to outside leg on pommel
5 - front support to one leg cut, return leg to front support

Trampoline, 2 sets:

5 bounces + 5 high tuck bounces + 10 alternating half-turn sit bounces
5 front flips + 5 back flips (not done consecutively)


Workout:

[HOLD - Planche progression work] 4sets of 15sec. of tuck planche on floor
[MOVEMENT - Front & back lever progression work] 3 singles of hanging leg lift to inverted hang to German hang to inverted hang to extended tuck back lever to inverted hang to straddle front lever eccentric letdown
[HOLD - Handstand progression work] - 60sec. face-to-wall handstand

External Rotation:

10 Wall extensions
10 Cuban presses with 10# DBs


Thursday 2/6/09: Bikram series in garage.

5:45am. 55 degrees.

Garrett Smith
02-07-2009, 03:39 PM
Friday 2/7/09: OL workout #2 of week #5, assistance exercises.

250 single bounce jump rope
Joint mobility

All sets done on a 3min. interval
WEEK FOUR
Workout #2

Stop Squat warm-up: 20kg x 5reps, 50 x 5, OOPS too light!
Stop Squats: 75kg x 3reps x 5sets, done normal, "B" x 2, normal x 2 all done normal stance, OOPS, too light and were re-done on Saturday, see below!
Slow-motion Clean Pulls: 105kg x 3 x 5, +5kg from last workout
Standing Press: 70kg x (MISS and MISS), I wanted to try a max just for the heck of it, next time I'll work up to a max...maybe next weekend
Push Press: 72.5kg x 3 x 3, I counted the standing press as one set (I would normally do 4 sets of push presses), OOPS, forgot the press-outs at the end!

I had a ton on my mind this morning, many things are happening at work. I always remind myself of two things:
"This too shall pass", and
"Out of great chaos, comes great opportunity."

None of the mistakes in my workout were that big of a deal, and I made up the too-light stop squats the next day (Saturday). It was fun for a while, doing the light stop squats and thinking "Man, I've really gotten stronger, these feel totally light!" I didn't realize my mistake until into the push presses. Oh well, no harm done--better to have gone too light and inflated my ego than to have gone too heavy and hurt something. :)

I have decided to forgo the OL meet in Mesa coming up, as I am choosing to spend Valentine's Day with my ladies.
http://photos-c.ak.fbcdn.net/photos-ak-snc1/v2115/242/81/1048986488/n1048986488_283218_3406.jpg
--
Saturday 2/7/09: Gymnastics in garage, make-up stop squats.

7:45am

Mobility:

Z-Health toe pulls, medial/lateral tilts (taught these to StevO for the first time today), closed and open-chain ankle circles
Wrist prehab
5 slow Hindu push-ups, last one done as "pump"
Lunge circle

Warmup:

Bar - 3 L-chinups, 3 deadhang, 6 kipping
Rings mature support to 5 dips to mature support, I believe next time I'm going to start going to a mature hold between every rep, which may make me reduce my reps for a little while to catch back up to 5 dips (remember it's a warm-up!), my goal on this is to get to a Bulgarian dip
Pistol bottom position hold 15sec., switched legs at bottom position
Bar - 3 straddle L-pullups, 3 deadhang, 6 kipping
Rings mature support to 5 dips to mature support
5 reverse hypers with 30sec. hold on final rep
3 superman rocks to 3 hollow rocks to hollow hold 30sec.

Extras:

1st set

20 slower-speed bucket circles on floor, both ways
Parallettes - Tuck sit to tuck planche to shoulder stand to 15sec. L-sit, immediately followed by 5 straight hip flexor raises with 5sec. hold on final rep

2nd set

10 faster-speed bucket circles on floor, both ways
Parallettes - Tuck sit to tuck planche to shoulder stand to 15sec. straddle L-sit, immediately followed by 5 straddle hip flexor raises with 5sec. hold on final rep


Workout:
Alternated sets of

[MOVEMENT - HS Press and Planche training combined] Pseudo-planche pushup position to cast wall walk up to 5/5 reps wall run to cast wall walk down to pseudo-planche pushup position, 2 sets total
[HOLD - Front Lever training]Full tuck front lever iso holds for total 60sec., 1st set 35sec., 2nd set 25sec., 5 sec. less than last time in first set

then to alternated sets of

[MOVEMENT - HS Press and Planche training combined] Tuck planche on floor to pushup position to cast wall walk up to free handstand hold to 5/5 reps wall run to free handstand hold to cast wall walk down to pushup position to pressing into pike position, 2 sets total
[HOLD - Back Lever training]Full tuck back lever iso holds for total of 60sec., 1st set 40sec., 2nd set 20sec.


10 minutes later, I made up the stop squats from yesterday at the "proper" weight:

Stop squat warm-up: 70kg x 5
Stop squats: 95kg x 5 x 3, done normal, "B" x 2, normal x 2

Several hours later, I pulled off a nice 20-30sec. free handstand.

Garrett Smith
02-08-2009, 08:08 PM
Sunday 2/8/09: OL workout #3 of week #5, Clean & Jerk day.

8am
250 single bounce jump rope
Joint mobility

I had Taryn duty. Several 3' rest intervals turned into 6 or 9 minute intervals--it was worth it. :) Taryn got to watch Daddy doing some back squats!

WEEK FOUR
Workout #3
All sets attempted to be done on a 3min. interval

C&J warm-up: 30kg C&J warm-up series, 50kg x 3reps, 60 x 2, 70 x 2, 80 x 1, 90 x 1
C&J work: 100 x miss, 100 x 1, barely pressed this one out and forgot the press-outs (OOPS), I think the gymnastics day right before this is sucking the explosiveness out of my shoulders a bit
Clean Pulls: 100 x 3, 105 x 3, 110 x 3
Back Squat: 110kg x 3sets x 3 reps, done normal, "B" right, "B" left

No walking this weekend. :(

I've decided to re-arrange the order of the workouts in the week. I'm moving my assistance exercise workout day to Sunday, and my C&J day to Friday. This will allow both of my main OL days to follow an "active rest" day of yoga, with the gymnastics days following OL days. I feel like my shoulders are too fried the day after gymnastics for OL overhead supports and that this is hindering my progress somewhat, especially in the Jerk. I think this change will be a very good thing.

Garrett Smith
02-09-2009, 08:29 PM
Monday 2/9/09: Rest.

Poor sleep last night. Decided to sleep more instead of do early yoga. Will make up the yoga session on Wednesday morning.

Garrett Smith
02-12-2009, 06:51 AM
Tuesday 2/10/09: Rest.

Stress at work is unbelievable right now. Sleep amount and quality sucks. My appetite is down. I look forward to the end of this week. I decided to take the week off from OL--it seems that the weights just drain me when my "external" stress levels get too high. Argh. :mad:

All that being said, at least a temporary solution is on the horizon.

--

Wednesday 2/11/09: Bikram series in garage, gymnastics at OPG.

6am
Bikram series. 47 degrees.

All I had to eat during the day was an apple, a grapefruit, and my morning coffee and herbal tea. I'm surprised my gymnastics session went as well as it did.

6:30pm
Gymnastics

Mobility/prehab:

Foot drills
Wrist prehab
Lunges around the clock

Warmup :

5 ring L-pull-ups
P-bars, 5 swings to high support walk to 5 dips
Trampoline, 10 bounces + 10 high bounces + 6&6 sit bounce with half turn (both ways)
1 rope climb, done in straddle L-sit
P-bars, 5 swings to low support walk to 5 dips
5 pistols with 15sec. hold at bottom of final rep
3 hollow rocks to 15sec. hollow hold to 3 superman rocks to 15sec. superman hold

Extras:

Several free handstands
Pommel horse, reps done to both sides, rest taken between sets, some of the new exercises I got from this video (http://www.youtube.com/watch?v=inquheiSG9M):

5 front support swings to tucked pass-through to 5 rear support swings
5 front support swings with hand "cut" (taking hand off grip and replacing it during the swing) to tucked pass-through to 5 rear support swings with hand "cut"
5 front support swing placing outside leg on pommel to tucked pass-through to 5 rear support swing placing outside leg on pommel
3 front support to one leg cut, return leg to front support
3 rear support to one leg cut, return leg to rear support

Trampoline:

5 front tucks
5 back tucks
2 front tuck, several bounces, then back tuck


Workout:

[HOLD - Planche progression work]Tuck planche on floor iso hold, done in sets of 20, 20, 10, 10sec., alternated with the ring sets
[MOVEMENT - Front & back lever progression work]360degree pulls

2sets x 2 reps done in extended tuck
1set x 3 reps done in full tuck

[HOLD - Handstand progression work] - 2sets x 45sec. face-to-wall handstand

External Rotation:

10 Wall extensions
10 Cuban presses with 10# DBs

Really good workout, all things considered. I'm amazed I had enough energy to do all of that on two pieces of fruit from ~7 hours earlier in the day.

--

Thursday 2/12/09: Rest.

I was able to get some extra sleep this morning. Nice.

Garrett Smith
02-13-2009, 10:11 PM
Friday the 13th, 2009: Rest. Stress.

Slept in. Rested up for the day.

Started the day with 3 paid employees. Ended the day with none. I'm looking forward to the future. No, I won't go into more details, other than...

I will never forget Friday the 13th from now on, especially the one in February of 2009. Then again, if I do, who really gives a sh** anyway?

Tomorrow will be a great gymnastics day.

Garrett Smith
02-15-2009, 08:25 AM
Saturday 2/14/09: Gymnastics in garage.

7:15am

Mobility:

Foot drills, closed and open-chain ankle circles
Wrist prehab
5 slow Hindu push-ups, last one done as "pump"
Lunge circle

Warmup:

Bar - 3 L-chinups, 3 deadhang, 6 kipping
Rings mature support to dip, repeated 3 times, ending with mature support
Pistol bottom position hold 15sec., switched legs at bottom position
5 reverse hypers with 30sec. hold on final rep
Bar - 3 straddle L-pullups, 3 deadhang, 6 kipping
Rings mature support to dip, repeated 3 times, ending with mature support
3 superman rocks to superman hold 30sec.
3 hollow rocks to hollow hold 30sec.

Extras:
2 supersets of

20 slower-speed bucket circles on floor, both ways (http://www.youtube.com/watch?v=8oN8GY72XAA)
Parallettes - Tuck sit to tuck planche to shoulder stand to 15sec. L-sit, immediately followed by 5 straight hip flexor raises with 5sec. hold on final rep; 2nd set done in straddle L's (http://www.youtube.com/watch?v=CHD5LlrRvvY)

Workout:

[MOVEMENT - HS Press and Planche training combined]Pseudo-planche pushup to cast wall walk up to 5/5 reps wall run to cast wall walk down to press into pike position (http://www.youtube.com/watch?v=NMEHLk5skXk)
[HOLD - Front Lever training]Full tuck front lever iso holds for total 60sec., 1st set 45sec., 2nd set 15sec., making progress!
[MOVEMENT - HS Press and Planche training combined]Same as above set
[HOLD - Back Lever training]Full tuck back lever iso holds for total of 60sec., 1st set 45sec., 2nd set 15sec., more progress!
[MOVEMENT - HS Press and Planche training combined]Same as above set

Several hours later at CF Works, I pulled off a nice 20sec. free handstand, ending with a several-inch-deep attempt at a free headstand push-up (losing my balance in the process). Got some clappies from the folks who had just finished their metcon workout...that was nice.

Liam Dougherty Springer
02-15-2009, 09:16 AM
Hey Dr. G really enjoy your aproach to training I would do well to take some notes... Its obviouse that a calm and steady approach can produce impressive capabilities with increased safety and reduced injury....

Good keeping your chin up through a hard day.

Scott Clark
02-15-2009, 09:23 AM
Hey Dr. G really enjoy your aproach to training I would do well to take some notes... Its obviouse that a calm and steady approach can produce impressive capabilities with increased safety and reduced injury....

Good keeping your chin up through a hard day.

x2.

Very inspiring log Dr.G

Garrett Smith
02-15-2009, 09:30 AM
Liam,
I've added some Youtube video links in my above entry if you (or anyone else) care to view them.

Thanks for the support. It really is a good thing that happened, it's tough having to be the boss.

Garrett Smith
02-15-2009, 02:07 PM
Scott, thanks as well.

Garrett Smith
02-17-2009, 05:08 PM
Sunday 2/15/09: No workout.

Interviewed front office people, found a great person.

Monday 2/16/09: No workout.

Busy day at work. Trained Kevin on snatches at night.

Tuesday 2/17/09: No workout.

Busy day at work. Definitely going to have to play catch-up for a good while due to being busy (which is good) and training a new staff member (who is great, but there will always be crappy transition stuff, can't be avoided).

I AM GOING TO GYMNASTICS TOMORROW NIGHT. :mad: :D

I try to remind myself that with big things that I go through, missing a couple days of workouts is no big deal. If I miss a whole week, which hasn't happened in a looooong time, then stuff has to change. Right now, no biggie.

Garrett Smith
02-20-2009, 03:00 PM
Wednesday 2/18/08: Gymnastics at OPG.

6:50pm (got started ~25 minutes late, tried to cut some stuff out of the workout)
Gymnastics

Mobility/prehab:

Wrist prehab
5 hindu push-ups, with twisting in Up Dog on final rep

Warmup :

5 ring L-pull-ups
P-bars, 5 swings to high support walk to 5 dips
Pistol bottom-position hold, 15sec. per side
5sec. hollow rocks to 5sec. hollow hold, repeated 4 times
5sec. superman rocks to 5sec. superman hold, repeated 4 times

Extras:

Several free handstands (http://www.youtube.com/watch?v=N-AK1GTX314&feature=channel_page), more than that one video showed
Pommel horse, reps done to both sides, alternated sets with Steve:

5 front support swings (legs together) to tuck pass-through to 5 rear support swings to tuck pass-through
5 front support swings (outside leg swinging high) to tuck pass-through to 5 rear support swings to tuck pass-through
5 front support swings with hand "cut" (taking hand off grip and replacing it during the swing) to tucked pass-through to 5 rear support swings with hand "cut"
3 front support to one leg cut to return leg to front support, to tuck pass-through, to 3 rear support to one leg cut to return leg to rear support

Trampoline:

5 bounces + 5 high bounces + 6 sit bounce with half turn (done both ways)
5 front tucks (http://www.youtube.com/watch?v=AKhdAMKHDTg&feature=channel_page)
5 back tucks (http://www.youtube.com/watch?v=3xfgkjc96A8&feature=channel_page)


Workout:

[HOLD - Planche progression work]Tuck planche on floor iso hold (http://www.youtube.com/watch?v=YMQXx3N9Pk4&feature=channel_page), done for 3 sets of 20sec., alternated with the ring sets
[MOVEMENT - Front & back lever progression work]Ring strength routine, 3 total sets of muscle-up to L-sit support to shoulder stand to forward roll to hanging leg raise to inverted hang to German hang to extended tuck back lever to inverted hang to extended tuck front lever (http://www.youtube.com/watch?v=KIFlUOPnNL0&feature=channel_page)
[HOLD - Handstand progression work] - 2sets x 50sec. face-to-wall handstand, +5sec. on both sets from last time, worked on bringing the head to a more neutral position

External Rotation:

10 Wall extensions
10 Cuban presses with 10# DBs


Thursday 2/19/08: No workout.

As of our second interview/meeting today, I will soon be working part-time with Future Formulations (http://www.futureformulations.com/), of Dr. Wilson and "Adrenal Fatigue" book fame (http://www.adrenalfatigue.org/)! I'll be providing physician/pharmacist-level technical support and writing referenced technical articles on their supplements. I'm excited about this new development, should be fun!

I will definitely forgive myself the missed workouts over the last two weeks. Got a whole new staff (so still in training period for several more weeks), secured a part-time professional position at an awesome company, and I have a 5.5-month old baby at home. No worries.

Friday 2/20/08: No workout.

Boy, I really need to get on it this weekend. Then again, I've never had quite a week like this--nor will I likely have one ever again...

Garrett Smith
02-23-2009, 08:46 AM
Saturday 2/21/09: Hilly walk and gymnastics in garage.

Noon
~2.5 mile hilly walk with my mom and the dog.

Glad to be back walking again. It just helps with my stress.

4:30pm
Gymnastics.

Steve couldn't make it to join me, so I tended to take less rest than normal, I also was a bit crunched for time and was taking care of Taryn so Cori could sleep. The workout had some high points, but ended poorly, as one will see.

Mobility:

5 slow Hindu push-ups, 4th as divebomber, last one done as "pump"
Wrist prehab
Lunge circle

Warmup:

Bar - 3 L-chinups, 3 deadhang, 6 kipping
Rings, 1 muscle-up from hanging L-sit to 3 reps of (mature support to dip) to ending with mature support (added the muscle-up to the first set, unable to do one the second time through)
Pistol bottom position hold 30sec., switched legs at bottom position
5sec. superman rocks to 5sec. superman hold, repeated 4 times
5sec. hollow rocks to 5sec. hollow hold, repeated 4 times
Bar - 3 straddle L-pullups, 3 deadhang, 6 kipping
Rings, 3 reps of (mature support to dip) to ending with mature support , unable to complete muscle-up to start this set

Extras:
2 supersets of

20 slower-speed bucket circles on floor, both ways
Parallettes - L-sit to tuck planche to shoulder stand, to L-sit and sequence repeated, ended with L-sit

Workout:

[HOLD - Front Lever training]Full tuck front lever iso holds, 1 set x 45sec.
[MOVEMENT - HS Press and Planche training combined]Pseudo-planche pushup to cast wall walk up to 1/1 reps wall run, quit set and workout right there due to fatigue, form breakdown, and the need to get ready for my Saturday night date with my wife!

The parallette series really fried me for the HS work. I was also really tired, I'm definitely not getting enough sleep at all.

Sunday 2/22/09: Hilly walk.

10am
~2.5mile hilly walk with my mom and the dog.

:) Ahhhh, this is more like it.

Garrett Smith
02-24-2009, 08:39 PM
We have started work in earnest this week to get Taryn to bed earlier (like 9:30 - 10pm). It is going well so far.

Monday 2/23/09: No workout.

Tuesday 2/24/09: No workout.

Talked to my OL coach about what to do about my programming. After this week, I think I'm going to go back a couple weeks in the program to get a running start again. Ate lots of nightshades Sunday night, I avoided working out Monday and Tuesday to prevent missing a whole week of workouts by flaring it up. Stress is a bitch.

My plan for this week is to complete two days of each of: yoga, gymnastics, and hill walking.

Garrett Smith
03-01-2009, 09:29 AM
Wednesday 2/25/09: Gymnastics at OPG.

6:30pm

Mobility/prehab:

Wrist prehab
Foot drills, open and closed chain ankle circles
Lunge circles
5 hindu push-ups, with twisting in Up Dog on final rep

Warmup :

5 ring L-pull-ups
P-bars, 5 swings to high support walk to 5 dips
Pistol bottom-position hold, 15sec. per side
5sec. hollow rocks to 5sec. hollow hold, repeated 4 times
5sec. superman rocks to 5sec. superman hold, repeated 4 times
1 rope climb, done in straddle L-sit
P-bars, 5 swings to high support walk to 5 dips

Extras:
Alternated sets of pommel horse with rope climbs

5 rear support swings (outside leg swinging high) to tuck pass-through to 5 front support swings to tuck pass-through -- short rest, then -- 5 rear support swings (legs together) with hand "cut" to tucked pass-through to 5 rear support swings with hand "cut"
1 rope climb, done in straddle L-sit
3 front support to one leg cut to return leg to front support, to tuck pass-through, to 3 rear support to one leg cut to return leg to rear support
1 rope climb, done in straddle L-sit
3 front scissors, done starting from both sides, to tuck pass-through, to 3 rear scissors to both sides
High bar, 2 sets of: 1 bar muscle-up to 3 pullovers to cast to 1/2 twist dismount

Workout:

[HOLD - Planche progression work]Tuck planche on floor iso hold, done for 3 sets of 25/20/15 sec., alternated with the ring sets
[MOVEMENT - Front & back lever progression work]3 sets of 360 pulls (http://www.youtube.com/watch?v=RwnlIPq_7A4)

1st set - 2 reps done in extended tuck
2nd set - 1 rep extended tuck, 2 reps full tuck
3rd set - 3 reps full tuck

[HOLD - Handstand progression work] - 65sec. face-to-wall handstand PR, +5sec. from last time, worked on bringing the head to a more neutral position

External Rotation:

10 Wall extensions
10 Cuban presses with 10# DBs

Thursday 2/26/09: No workout.

Friday 2/27/09: Bikram series in garage.

5:45am

This felt good, considering I haven't done any yoga in a couple weeks. I'll likely be sore from this. I'm actually sore from the Wed. gymnastics workout, those extended tuck 360 pulls were really tough, I'm placing the blame squarely on them. :cool:

Saturday 2/28/09: Gymnastics in garage.

7:45am

Mobility:

Open and closed chain ankle circles
5 slow Hindu push-ups, 4th as divebomber, last one done as "pump"
Wrist prehab
Lunge circle

Warmup:

Bar - 3 L-chinups, 3 deadhang, 6 kipping
Rings, 1 muscle-up from hanging L-sit to 3 reps of mature support to dip to ending with mature support, followed by 5sec. of isometric contraction at bottom position of Bulgarian ring dip (didn't leave the ground this first set)
Pistol bottom position hold 15sec., switched legs at bottom position
5sec. superman rocks to 5sec. superman hold, repeated 5 times
5sec. hollow rocks to 5sec. hollow hold, repeated 5 times
Bar - 3 straddle L-pullups, 3 deadhang, 6 kipping
Rings, (missed muscle-up from hanging L-sit :mad: ) 3 reps of mature support to dip to ending with mature support, followed by 5sec. of isometric contraction at bottom position of Bulgarian ring dip (feet just left the ground this second set :D )

Extras:
2 supersets of

20 slower-speed bucket circles on floor, both ways
Parallettes - Tuck sit to V-sit to tuck planche to shoulder stand to 15sec. L-sit hold, immediately followed by 5 hip flexor pike leg lifts

2nd set finished with 15sec. straddle L-sit hold, hip flexor straddle leg lifts

One-arm chin eccentric, 1 rep per arm

Workout:

[MOVEMENT - HS Press and Planche training combined]Pseudo-planche fingers forward pushup to cast wall walk up to 5/5 reps wall run to cast wall walk down to press to pike position
[HOLD - Front Lever training]Full tuck front lever iso holds, 2set x 30sec., these were tough today due to being sore from Wed.
[MOVEMENT - HS Press and Planche training combined]Pseudo-planche fingers sideways pushup to cast wall walk up to 5/5 reps wall run to cast wall walk down to press to pike position
[HOLD - Back Lever training]Full tuck back lever iso holds, 50sec. and 10sec. sets
[MOVEMENT - HS Press and Planche training combined]Pseudo-planche fingers rearward pushup to cast wall walk up to 5/5 reps wall run to cast wall walk down to press to pike position

External rotation work:

10 wall extensions
10 cuban presses with 10# DBs

I believe that the pommel horse work that I've started doing at OPG are helping all of my other pushing exercises to be/feel stronger and more stable.

Garrett Smith
03-02-2009, 01:40 PM
Sunday 3/1/09: Hilly walk, row.

5pm
~2 mile hilly walk, pushed jogging stroller with 16# Taryn inside 75% of the way.

followed by...

2000m C2 row
8:08
Took it easy, just wanted to break a good sweat.

Missed one day of yoga and a walk (but I'd say the row made up for it).

Timothy Scalise
03-02-2009, 02:05 PM
8 min is an easy pace for 2000m row? wow that is damn good . the lowest I ever got was 9:52 and I was grunting and sweating like crazy. its funny cause when I row hard the rower keeps inching forward, so I go hard and I dont pay attention to anything else, then I look around and ive moved 4 feet forward and people have to walk around me to get up to the treadmills lol.

Garrett Smith
03-02-2009, 02:35 PM
It wasn't quite like a stroll in the park, but it would have been easy to repeat. I just maintained a ~2:02/500m pace.

I've always felt like I'd be a good rower, I think I have pretty good strength-endurance over the "shorter" events (I'm thinking 500-2000m).

It may help you to stop using the footstraps, that makes your stroke more controlled.

Timothy Scalise
03-02-2009, 02:42 PM
ill try that.... but it sounds like im going to end up kicking off or something

Garrett Smith
03-03-2009, 06:24 AM
***Tim, just stay hanging on to the handle, you'll be fine.

Monday 3/2/09: Snatch workout at CF Works. Supposed to be a repeat of Workout #1 of Week #4, but things changed during the workout...

So, I did my workout at CF Works in the evening (~6pm). Very different from my normal OL workouts at my house in the early AM, lifting in the street. It was a nice change.

Rest periods were inconsistent and typically longer than the 2 minutes between sets I'm supposed to take. Oh well.

250 single bounce jump rope
Joint mobility
Lunge circle

35# bar snatch warm-up drills
Snatch warm-up: 35 x 5, 50 x 3, 60 x 2, 70 x 1
Snatch: 80 x miss, 80 x 1 PR + 3 press-outs (http://www.youtube.com/watch?v=7yY3ROzFzg8), I was only supposed to get to 72.5kg x 1, however, I felt really good and decided to go for a PR and I got it after nearly 5 weeks of no OL training!!! I'm a happy boy.
Snatch pulls: 82.5 x 3reps x 2sets, 87.5 x 3
Skipped snatch DLs due to PR and the fact I forgot to do them...OOPS
Back Squat: 100kg x 2 x 3, these felt good except the fact I had a mirrored surface in front of me.

Good times, it's fun to be around others when I workout sometimes. I love my workouts alone though...

Tuesday 3/3/09: No workout.

Wanted the extra sleep. Taryn started teething yesterday. Oh boy!

The plan is to do Bikram AM tomorrow, gymnastics PM.

Garrett Smith
03-04-2009, 09:04 PM
Wednesday 3/4/09: Gymnastics at OPG.

I meant to do yoga this morning, slept 30 minutes too long. Oh well. This weekend will be very busy, I'll be looking forward to things calming down after that for a little while...

6:40pm

Mobility/prehab:

Wrist prehab
Foot drills, open and closed chain ankle circles
Lunge circles
5 hindu push-ups, with twisting in Up Dog on final rep

Warmup:

5 ring L-pull-ups
P-bars, 5 swings to high support walk to 5 dips
5sec. hollow rocks to 5sec. hollow hold, repeated 6 times
1 rope climb, done in straddle L-sit
P-bars, 5 swings to low support walk to 5 dips
5sec. superman rocks to 5sec. superman hold, repeated 4 times

Extras:

Trampoline

10 medium bounces
10 high bounces
3 sit bounce to half turn right to sit bounce to half turn left
3 sit bounce to half turn left to sit bounce to half turn right
5 front tucks
5 back tucks
Extra work done at the end with Doug the coach, he taught me what a "set" was, and how to use it to drive my tucks (and not by jumping/leaning backward)


Workout:

[HOLD - Planche progression work] Tuck planche on floor iso hold, done for 4 sets of 29 / 21 / 8 / 2 sec., +9sec. on first set, +1sec. on second set, third set lifted as high as I could towards an extended tuck, 4th set was just to finish it off, alternated with the ring sets
[MOVEMENT - Front & back lever progression work] 3 sets of 2 reps of tick-tock pulls done in extended tuck, definitely getting stronger on these! :D
[HOLD - Handstand progression work] Face-to-wall handstands, 3sets of 40sec. on, 80sec. rest, 2 minutes of total work, still working on bringing the head to a more neutral position

External Rotation:

10 Wall extensions
10 Cuban presses with 10# DBs

Now that I think about it, I really am leaning towards the idea that the extra external rotation work that I've added two days a week post-gymnastics is what really helped my recent snatch PR... :eek:

Garrett Smith
03-09-2009, 10:08 AM
Thursday - Sunday, 3/5/09 - 3/8/09: No workouts.

I worked all weekend doing a wellness fair on Saturday and a shot clinic on Sunday. I need to get back into my groove of working out. :mad:

Garrett Smith
03-12-2009, 06:59 AM
Monday & Tuesday, 3/9/09 - 3/10/09: No workouts.

Wednesday 3/11/09: Gymnastics at OPG.

6:45pm (we're supposed to start at 6:30pm, my bad)

Mobility/prehab:

Wrist prehab
Lunge circles

Warmup:

5 ring L-pull-ups
P-bars, 5 swings to high support walk to 5 dips
5sec. hollow rocks to 5sec. hollow hold, repeated 6 times
1 rope climb, done in straddle L-sit (http://www.youtube.com/watch?v=vDBEPfJ7AuU&feature=channel_page)
P-bars, 5 swings to low support walk to 5 dips
5sec. superman rocks to 5sec. superman hold, repeated 6 times

Extras:

High bar

1 pullover to hang, 1 muscle-up to cast to 10 high bar tap swings
1 muscle-up to cast to ~5 (spotted) giant swings (http://www.youtube.com/watch?v=v4FdZ1WKiUs&feature=channel_page)


Workout:

[MIXED MOVEMENTS AND HOLDS - Planche progression work]

1st set - (erb attempt) headstand to tuck planche
2nd & 3rd - (erb attempt) headstand to tuck planche to attempted headstand (http://www.youtube.com/watch?v=AsfKtwOUzHQ)
4th & 5th - attempted full-depth tuck planche push-ups on low parallel bars (almost got them, just short!)

[MOVEMENT - Front & back lever progression work]

1st & 2nd set - Routine, muscle-up to L-sit support to shoulder stand to forward roll to straight leg raise to inverted hang to German hang to extended tuck back lever to inverted hang to extended tuck front lever to inverted hang to eccentric-only straddle front lever
3rd, 4th, & 5th set - Straight leg raise to inverted hang to German hang to straddle lift into (too high) straddle back lever to inverted hang to eccentric-only straddle front lever

[HOLD - Handstand progression work]Accumulated 1 minute of time in free handstand

External Rotation:

10 Wall extensions
10 Cuban presses with 10# DBs

Garrett Smith
03-14-2009, 09:30 PM
Thursday 3/12/09: Snatch workout at CF Southwest.

Got to do an OL workout right alongside Ken Urakawa. This was a treat. My goal was to work up to 75kg for a single. Oops, as you'll see.

250 jump rope single bounces
Joint mobility
Snatch drills with 20kg bar


Snatch warm-up: 40kg x 3, 50 x 3, 60 x 2...here's where the poor counting/math skills started, I meant to go up to 70kg...
Snatch work sets: 80kg x 1 (this was my new PR set 1.5 weeks ago, I thought it was 70kg), then 85kg PR!!! :D , I totally thought I was lifting 75kg, took 3 steps forward and 2 back on the recovery, then did 3 press-outs, afterwards Ken made me re-check my math on the plates and I found out I set a new PR!
Snatch pulls w/ straps: 85 x 3, 90 x 3, 95 x 3
Snatch deadlifts: 100 x 3 x 2
Front squats: 100 x 3, 100 x 2

Then got in the car for the 2 hour drive home from Tempe. :(

Friday 3/13/09: No workout.

Thank goodness this Friday the 13th went better than my last one...

Saturday 3/14/09: Taught KB workshop at CF Works, some gymnastics.

Taught a KB workshop on swings (both "Russian" and "American") and on many permutations of the Turkish Get-Up. Definitely am feeling this a little in my posterior chain.
--
Fooled around with some gymnastics.

Free handstands on the floor. Learning new balancing things every day with handstands, still trying to get more vertical (a more "gymnastic" handstand).

Some back-to-wall and free handstands on parallettes.

Two separate times, I did on parallettes, a tuck planche to halfway shoulder stand to press into back-to-wall handstand. That was a new PR.

Fun day.:D

Garrett Smith
03-15-2009, 10:16 PM
Sunday 3/15/09: Hilly walk.

Finally!!! :D

~2.5 mile hilly walk with Cori, Taryn, and me mum. I got to push Taryn about 1/2 mile, wish I could have done more but I have to give my wife the stroller if she asks for it as she doesn't get as many chances to exercise as I do.

My hamstrings are speaking to me about yesterday's KB workshop... :eek:

Greg Davis
03-16-2009, 12:47 AM
Mobility/prehab:
[LIST]
Wrist prehab


Can I ask what your wrist prehab consists of? I slightly sprained my wrist biking and its almost 100% better but I could use something to add in to help that along cuz we do lots of pushups in BJJ classes..

Garrett Smith
03-16-2009, 07:01 AM
Greg,
I posted some YouTube links to some of the general wrist prehab I tend to do in this post: http://cathletics.com/forum/showpost.php?p=45692&postcount=8

I like both open- and closed-chain wrist prehab.

There are also some self-adjusting techniques I use. I have considered making a prehab/mobility DVD for the wrists and ankles together, to put all this stuff in one place for people.

Garrett Smith
03-16-2009, 10:34 PM
Monday 3/16/09: CrossFit Total at CF Works.

BW ~177# / 80.5kg

All of the below are PRs at this BW, because I can't seem to figure out what my old 1RMs were, other than my old CFTs (which were really pathetic, IMO, they still are not up to par)

Press: 155# / 70.5kg PR
Back squat (low bar, landing stance, all the way down): 295# / 134kg PR
Deadlift: 325# / 147.5kg PR (http://www.youtube.com/watch?v=m5UKxdIy2Zw)


Total: 775# PR, an improvement of 105# from the last time I did a CFT, ~18 months ago!

Garrett Smith
03-17-2009, 06:13 AM
One quick note:

I have decided to make the pursuit of the CrossFit North "Black / Elite / Level IV" Athletic Skill Levels (http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf) a regular part of my workouts.

This will be intended to add some focus with variety to my workouts. My major pursuits in training will still be the OL / gymnastics / yoga, but there will be shifts in warmups and finishers depending on what my goal is within that chart at any one time.

I will be posting YouTube videos of each skill as I reach it. The running standards appear to me to likely be the most challenging--both in terms of achievement and in terms of getting to the track (or treadmill if need be) for specific training. I was glad to hear in the sprinting thread that strengthening DLs made for faster sprint times, that should save me some track work (if only because my DL has to improve ~115# anyway for that particular standard, my running should improve also!).

I believe this will be a fun pursuit and it fits in with what I want for my general fitness. If anyone was wondering, I'm not going to worry about the lower level skills. Now to pick the first goal...

Garrett Smith
03-17-2009, 09:31 PM
Tuesday & Wednesday, 3/17/09 - 3/18/09: No workout.

These two days spent driving anywhere from 5-6 hours roundtrip to work in areas around Phoenix. Slept only about 4 hours the night following my CFT PRs...that's why I don't exercise at night, now I remember! :rolleyes:

I'm missing my Wednesday gymnastics this week. I'll take the lifting PRs and work on revamping my program in light of my new pursuits.

Brandon Oto
03-19-2009, 10:20 PM
Sexy strap-bar giants (er, back giants). I need to get on the bar and work on mine; if I can bust out some giants I can start working on a real high bar routine.

Might need to buy some grips before I can take it to the regular bar, though.

Garrett Smith
03-20-2009, 06:44 AM
Gracias, senor. I thought you said you had grips for the kip?

I keep thinking about getting some grips, then I don't, because I feel like I'll start trying to do higher-risk things I'd rather not do. I try to keep my risks with gymnastics very calculated, so dismounts in general are out, along with most all tumbling.

Brian Stone
03-20-2009, 07:26 AM
Nice work, Garrett. Do you have a YouTube channel where you post all your stuff or do you usually post individual links to vids/

Garrett Smith
03-20-2009, 08:03 AM
Brian,
Both. If you go back through this log, each of my gymnastic vids is YouTube-linked in the entry of the day it happened.

Brandon Oto
03-20-2009, 03:19 PM
The club has a pair of grips that I borrowed. But they're really too small for me.

It beats my hands up enough doing stuff like the kip that it would clearly be madness to try stuff like giants without them.

Garrett Smith
03-20-2009, 04:56 PM
All I can say is I never would have tried the giants without being strapped to the bar.

Practice tap swings first. I didn't for a good while (I was just trying to get giants, so I did a lot of taps before unintentionally and with poor form), probably developed some bad habits along the way.

Garrett Smith
03-20-2009, 09:52 PM
Thursday - Friday, 3/19 - 3/20/09: No workout.

Crap. I'm getting really irritated at life kicking my workout schedule in the ass. Running a small business through these times and raising a 6-month-old baby with my wife is just sucking up all my time and mental energy.

Good things are happening with the practice though, so hopefully these issues will get better.

I am looking into taking some training clients, as well as working more often with my very-fledgling OL club, maybe even doing a gymnastics night where I'm both training folks and participating. Maybe I'll just have "Dr. G's Workout Group" and people can come and do what I do in the general sense (universally scaled, of course, a-duh). We'll have to see.

Anyway, garage gymnastics is tomorrow, looking forward to it.

Garrett Smith
03-21-2009, 01:50 PM
Saturday 3/21/09: Garage gymnastics.

Programming has been shifted to better train for the CF North Level IV Standards.

Joint mobility:

Foot drills in place, closed and open-chain ankle circles
Lunge variations, stationary
Wrist prehab
Kipping pronated/supinated, 5 reps each

Warmup:

Ring pushups hitting mature support between each rep, 10 reps
L-sit (5) to deadhang (5) to kipping (5) pull-ups
Pistols, 5 each leg
Parallette L-sit, 30sec.
Ring pushups hitting mature support between each rep, 10 reps
L-sit (3) to deadhang (3) to kipping (3) chin-ups
Pistols, 5 each leg

Extras:

Floor bucket circles, 10 each way, 2 sets

Workout:

[Handstand and planche progression work, movement] On parallettes, 3 sets of: L-sit (5sec.) to tuck planche to shoulderstand (5sec.) to max concentric effort towards handstand pushup (~5sec. worth), I think I got almost halfway up on my last set, maintained the bent-arm balance pretty well (happy about that!), that middle area will be a tough sticking point!
[Front lever progression work, hold] Tuck front lever iso holds, 40sec. and 20sec., these felt good except for all the arm shaking...

Prehab:

Wall Extensions, 10reps
DB Cuban Press, 10# x 10 reps

I have decided to forgo earnest pursuit of the back lever for a while so that I can devote more training time & energy towards the front lever and dips/chins. I figure that getting those stronger will only improve the back lever I currently have (extended tuck, nearly to a straddle).

My gymnastics warm-up will now include some ring pushups (on garage day) and ring dips & muscle-ups (on gym day).

I figure the work on the full-ROM HSPUs will easily transfer into a higher standing BB Press, I only have about 20# to go on that one.

Garrett Smith
03-27-2009, 07:18 AM
Sunday 3/22/09: No workout. :mad:

Monday 3/23/09: Clean & Jerk workout at CF Works.

250 single bounce jump rope
Joint mobility
C&J drill warmup with 20kg bar

Clean & Jerk warmup: 42kg x 2, 52 x 2, 60 x 2, 82 x 1
Clean & Jerk work: 100 x 1
Clean pulls: 100 x 3, 105 x 3, 110 x 3
Back squats: 110 x 3 x 3 all normal, 110 x 2 x 2 done "B" right & "B" left

Tuesday 3/24/09: No workout.

Wednesday 3/25/09: Gymnastic-based workout at CF Works.

Only had about 45min. to do this, so things got chopped out, as well as modified to better train for the CFN Elite standards.

Mobility:

Wrist prehab
Stationary lunge hip mobility
Kip drill, overhand & underhand
5 "pumps"

Warm-up:

8 ring dips
8 deadhang pull-ups (standard of below chin touching to top of bar, aka TSC standard, no thumbless grip though)
5sec. hollow rock then 5sec. hollow hold, repeated 6 times for 60sec. total
8 ring dips
8 deadhang chin-ups
30sec. L-sit on parallettes, will do this before the hollow rocks next time

Workout:

On the minute, 1 headstand push-up + 1 pistol each leg + 3 kipping pull-ups, for 10 minutes.

This was very easy. Barely reminded me of the "fun" of metcon that I haven't done in a long while. This workout is to build up to the required 15 rounds of "Mary" in 20 minutes while concurrently improving my HeSPU/pistol/pull-up strength...three for one! The likely plan will be to start at 10 rounds, then do 15, then 20, then start over at 10 while increasing all of the numbers to the next stage proportionately (ie. 2 HeSPUs + 2 pistols each side + 6 kipping pull-ups).

After the workout, I gave my first live presentation on the nightshades. I'm told I did a pretty good job!

Thursday 3/26/09: No workout.

My YRG DVDs (http://www.ddpbang.com/store/) came in the mail, I'm excited to try them. My Anusara Yoga audio CD (http://www.anusara.com/?pagerequested=products&pid=1302020021) also came, so I'm well prepared to do some Yoga now (the Bikram 1.5 hour yoga session is just too hard to fit in 2x/week anymore).

Garrett Smith
03-28-2009, 07:33 AM
Friday 3/27/09: No workout.

Saturday 3/28/09: To be completed later.

9am
YRG 20min. workout

I really liked this!

12-2pm
Presented gymnastic strength training seminar at CF Works. It went well. Did my wrist prehab and a bunch of various holds and movements as demos in the class.

2pm
Gymnastics workout. Instead of just Steve and I, Brian (trainer at CF Works) and Chris (trainer at CF Tucson) joined in. That was cool.

Prehab:

Already done, from YRG in the AM to wrist prehab as part of the workshop.

Warm-up:

8 chest-to-bar deadhang pullups
8 ring dips, mature support at beginning and end of set
L-sit on parallettes 30sec.
6 chest-to-bar deadhang chinups
10 ring push-ups, mature support between each rep
5sec. hollow rock + 5sec. hollow hold, repeated 6 times for total 60sec.

Extras:

2 sets on parallettes

1st - L-sit to tuck planche to shoulderstand to L-sit and repeat (2 cycles total), followed by 5 hip flexor leg lifts with 5sec. hold on last rep
2nd - Straddle L-sit to tuck planche to straddle shoulderstand to Straddle L-sit and repeat (2 cycles total), followed by 5 straddle hip flexor leg lifts with 5sec. hold on last rep

3 L-pullups
Fingers forward pseudo-planche pushup to wall cast up to 2sec. free handstand to 5/5 wall runs to 2sec. free handstand to wall cast down to press into pike position
3 L-chinups
Fingers forward pseudo-planche pushup to wall cast up to 2sec. free handstand to 5/5 wall runs to 2sec. free handstand to wall cast down to press into pike position

Workout:

Tuck front lever iso hold, 34 sec.
Tuck back lever iso hold, 60sec. PR, moving to extended tuck back lever!!!
Tuck front lever iso hold, 26sec.

External rotation work:

Wall extensions, 10 reps
DB Cuban press, 10 reps

6pm
~2mile mildly hilly walk with Cori & "Grandma Carol", I pushed 17# Taryn in the jogging stroller about 90% of the way.

I'm also planning on ordering the e-book of Barry Ross' "Underground Secrets to Faster Running" (http://www.bearpowered.com/) today. Will start to read that, then figure out how to incorporate that type of training into what my goals are now.

Liam Dougherty Springer
03-28-2009, 11:20 AM
Dr. G did you just put fun and metcon in the same scentence watch out next thing you now you'll be posting main page times. :p (LOL)

Garrett Smith
03-29-2009, 07:25 AM
Liam,
I can't even bring myself to scan the mainpage anymore. Oh well...all organizations change.

From the "What is Fitness" article:
Develop the capacity of a novice 800-meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world-class runner, gymnast, or weightlifter.
Note that "metcon" ability is not included in there. If I get the CFN Elite Standards, I'll be well above the "novice" level in any of those areas...without any "metcon" other than running, rowing (which should be added to the above list, along with powerlifter, IMO), and "Mary". Sounds good to me. :cool:

Anyway, I'll soon start a YouTube channel for just my videos of accomplishing the Elite Level IV standards. I should be getting the rope climb any day now, just have to get back to the gymnastics facility for that one.

Finished adding Saturday's workout stuff.

Liam Dougherty Springer
03-29-2009, 12:16 PM
Yeah Mary is an awesome WO as well as Nate those are probably my favorite two for sure. I still do 1/2 versions of them as a metcon on moderate weight lift days (I wish I had a 32kg KB right now I use a 24 which is starting to get a bit too light for some heavy metcon stuff). My Mary PR was right around 13 rounds I believe but that was quite a while ago my body weight work used to be a bit better 20# ago.

Which level 4 bench marks are you using? Crossfit North didn't come up with a specific gym. but I found these http://www.crossfitseattle.com/Skill%20Level%20IV%20Training%20Eval%20Sheet.pdf almost all of these are on my list of to do or already done but some seem kinda out of balance like 40 deadhang pull ups or 15 reps OHS at body weight. Maybe I am wrong but I feel like those are outside the spectrum otherwise listed.

Garrett Smith
03-29-2009, 03:04 PM
Sunday 3/29/09: Pushup & pullup workout, YRG.

So I was trying to figure out programming for getting the 60 ring pushups and 40 deadhang pullups, as I figure getting both of those take care of will definitely set me up well for going into the dips and weighted pullups (and front lever).

I found these two approaches that I've heard decent things about:
Recon Ron Pullup Program (http://webpages.charter.net/bert/reconron.html)
One Hundred Pushups (http://hundredpushups.com/)
Each workout consists of five sets that gradually increase in number over time. I'm starting at week one in the pullup program and I'm assuming that I would have somewhere between 11-20 ring pushups on a straight max set. I will hopefully be doing these together three times a week, as warmups for other workouts.

Recon Ron Week 1
One Hundred Pushups Week 1 Day 1

Sets done on the minute, alternating exercises:

Deadhang Pullups: 6,5,4,4,3
Ring Pushups: 10,12,7,7,9

Followed by YRG 20 Minute workout.

Derek Simonds
03-30-2009, 06:31 AM
I have never seen the recon ron p/u chart before. Leo taught me that method a while ago and I have done it for 4 or 5 weeks at a time. Each time I have ended up with pain in my elbows. I already started again on the p/u's but only plan on doing it twice a week to see how I progress.

I still love the YRG stuff. Tracy and I will do it together which is always a kick. She had a couple of ladies over from church who were working out with her and she had forgot some of the colorful descriptions Dallas uses for the poses. She was pretty embarrassed when he called out the "happy pornstar". Luckily everyone burst out laughing.

Garrett Smith
03-30-2009, 06:45 AM
Derek,
Hopefully my elbows will hold up, the lasers seem to help with that a lot. I'm okay with repeating weeks if I'm not keeping up...40 deadhangs is definitely not a goal one reaches in a month or two, and I'm also going chest-to-bar deadhangs, which won't make it any easier!

As for the YRG, I'm simply hoping my wife and parents can get past the silly pose names. Now that I've done the 20-minute regular video twice, my wife is definitely showing interest in doing it on her own. If it's done at home, I think my dad will do it (he doesn't dig the hippyish yoga studios, he's a perfect YRG candidate). My mom even attended a globogym yoga class with a girlfriend yesterday, so I think I'll soon be having a weekend morning yoga class in my parents house with everybody (that's the plan at least!).

Garrett Smith
03-31-2009, 06:07 PM
Monday 3/30/09: No workout.

Taught my OL class at CF Works. Definitely tired from this weekend.

Tuesday 3/31/09: My first Recon Ron + HundredPushups + "BearPowered" workout. (http://www.bearpowered.com/affiliate/bookpromo.aspx?id=DoctorAsTeacher)

Joint mobility
Hip mobility, over/unders

Sets done every 1:30

Recon Ron Pullups Week 1 - 6, 5, 5, 4, 3
Hundred Pushups Week 1 Day 2 - 10, 12, 8, 8, 12

DL+plyo supersets done with 5 full minutes rest after plyos and before next DL set, done in socks

Deadlift: 280(86%) x 3reps, 270(83%) x 2reps x 3 sets, will get above 85% for all reps/sets next time
...followed immediately by...
4 sets of 4-side box plyo (http://www.bearpowered.com/exercises.aspx?exercise=14), 1x around (Rx'd is 3x around, took it easy the first day), OOPS--I did my drills as a step down from the box to a vertical jump, I was *supposed* to do them as a rapid jump back up to the box from the ground. Oh well, I'll do them right next time.

Then,

Parallette L-sit, 10sec. work followed by 30sec. rest, repeated 6 times for 60sec. total

I definitely need some stretching tomorrow morning!

Chris Forbis
03-31-2009, 06:22 PM
I'm super interested to see how the "BearPowered" program goes. Two of my favorite things are plyometrics and deadlifting. I also like the "less is more" mantra that Ross seems to espouse.

I think I'm going to have to buy his e-book.

Garrett Smith
03-31-2009, 07:22 PM
Scott Kustes and I both got it, so you'll have two potential sources of feedback.

Note that there is only supposed to be one pushing exercise at the beginning of the workout, not push(ups) and pull(ups) like I'm doing. I modified it already, and I'm okay with that. If I were doing the program up to 5 days a week like it mentions in the book, I'd definitely drop the extra pulling.

Garrett Smith
04-02-2009, 07:22 AM
Wednesday 4/1/09: Gymnastics at OPG.

I went into today's workout planning on getting my first Elite Level IV standard, the Benchmark: 20 foot climb, 2 trips touch and go, no feet.
The musculature in my sacral region is pretty darn sore/tired from the first DL workout on Tuesday.

Prehab:

Wrist prehab
Foot drills
Lunge circles
5 Hindu pushups, last one done as divebomber + pump

Warm-up:

P-bars, L-sit to tuck planche to shoulder stand to 5 swings to high support walk to 5 dips
5 L-sit ring pull-ups
P-bars, L-sit to straddle L-sit to tuck planche to shoulder stand to straddle shoulder stand to 5 swings to low support walk to 5 dips

At this point, I took about 5 minutes rest. I was ready for the rope climb, warm-up wise.

20 foot rope, 2 trips up and down, no feet ... PR (http://www.youtube.com/watch?v=Uvo298vP3c8).

First goal on the CFN Level IV Standards down! My training partner Steve did the two trips very easily, he probably could have done three.

Wow. Very tired after that. I don't know that I've ever felt my lats being so fatigued before. Probably waited 10-15 minutes before I did anything else. Putzed around with some handstands in the meantime, they sucked due to the shoulder and previous posterior chain fatigue, oh well.

10 pistols per leg, barefoot, on the foam flooring.

Not too hard strength-wise, other than the soreness in my sacral area, these would be much higher reps on a solid floor in my WL shoes, which is how I will eventually test them.

Rings:

1st set - 3 kipping muscle-ups to hang to straight leg raise to inverted hang to 3 extended tuck tick-tocks (front lever pull to back lever pull, with 2sec. pause at the levers)
2nd set - 3 kipping muscle-ups to 3 dips to hang to straight leg raise to inverted hang to 3 extended tuck tick-tocks

Fried after that. Really need some YRG.

Brian Stone
04-02-2009, 08:10 AM
Impressive stuff, Dr G. I hope to get to that point in the coming years with enough work and focus.

5 Hindu pushups, last one done as divebomber + pump

What's the difference between a divebomber and a Hindu pushup? I was formerly under the impression they were different names for the same exercise.

Garrett Smith
04-02-2009, 11:44 AM
Brian,
See http://www.workingclassfitness.com/wiggyarticle4.shtml for the explanation.

Garrett Smith
04-03-2009, 09:58 PM
Thursday 4/2/09: YRG workout.

12:30pm
YRG Fat Burner (45min.) workout at my office.

I love having these DVDs on my hard drive so they're always accessible. I also like how they are much shorter than typical yoga classes, which makes them much easier to fit into my current schedule.

Friday 4/3/09: Snatch, workout #1 of week #5.

6:30pm
So I was taking care of Taryn during this workout, so Cori could get out of the house and go scrapbooking. Some of my rest periods got long due to taking care of her, most were likely around 3minutes.


Joint mobility
Snatch drills with 20kg bar
Snatches with 30kg bar - 1 each high hang, mid-thigh, above knee, below knee, 3 at ground level

Snatch warm-up: 40kg x 3, 50 x 2, 60 x 2, 70 x 1
Snatch work: 77.5 x 1 (91%), plus three press-outs
Snatch pulls: 80 x 3, 85 x 3, 90 x 3

I was very happy with this workout. That was because my old competition PR in the snatch was 77kg, I did slightly more than that pretty handily today, proving that my "misloaded" 85kg PR previously wasn't just a fluke one-time event...I have gotten better/stronger. :cool:

Front squats (3sets of 2) were on the schedule, but had to be postponed until tomorrow...will do them after gymnastics workout in the morning.

I'm very glad I didn't wuss out and not do this workout just because my brain was tired and it was Friday afternoon! :D

Garrett Smith
04-05-2009, 10:49 AM
Saturday 4/4/09: Gymnastics workout in garage.

Wrist prehab
Ankle/foot prehab
5 hindu pushups (last one done as divebomber + pump)

Warm-up:

Recon Ron pullup Program Week 1 alternated sets with HundredPushups Program Week 1 Day 3, sets alternated on the 2 minute mark:

Deadhang Chest-to-bar Pullups: 6,5,5,4,3
Ring Pushups: 11,15,9,9,13


Extras:

Parallettes - 10sec. straddle L-sit to tuck planche to straddle shoulder stand to attempted straddle HSPU to 10sec. straddle L-sit
10 fast(er) bucket circles each way, I can tell my other strength work is transferring well on these!
Parallettes - 10sec. L-sit to tuck planche to shoulder stand to attempted HSPU to 10sec. L-sit
20 moderate speed bucket circles each way

Workout:

Back-to-wall (head touching wall), straddle press to handstand + 2 HeSPUs
Rings tuck front lever 45sec.
Rings extended tuck back lever 20sec.
Parallettes, back-to-wall negative-only full ROM HSPU, 2 reps
Rings tuck front lever 10sec. + extended tuck front lever 10sec. :D , total 65sec.
Rings extended tuck back lever 20sec.
Parallettes, tuck planche to shoulder stand to attempted tuck planche
Rings extended tuck back lever 20sec., total 60sec.

External rotation work:

Wall extensions 10 reps, these are slowly but surely improving
DBs 10# Cuban Press 10 reps

Sunday 4/5/09: Clean & Jerk Workout #3 of Week #5.

My lumbosacral region is really feeling the fatigue from fully jumping in to this new program, I almost didn't do today's OL workout...


Jump rope, ? # bounces, did some work on double unders (power jumps) because I think they will be a good addition as a plyometric exercise for my BearPowered workouts.


Clean & Jerk warmup drills with 20kg bar
Clean warmup: 30kg x high hang, midthigh, above knee, below knee, full x 3
Clean & Jerk warmups: 50 x 2, 60 x 2, 70 x 1, 80 x 1, 90 x 1
Clean & Jerk work: 102.5 x 1, really pressed it out, but I got it!

[aside...]
My jerk needs work. My challenge is that the jerk is not a part of the CFN standards, and much of the other work is very shoulder-intensive. I'm considering dropping the jerk for now, focusing on the clean (I eventually need to get that to 126kg), and bringing back in the jerk as needed if an OL comp is coming up (none planned in AZ for 2009 that I can see) or when I'm done with the CFN standards (which I hope will be well before I become a Master's OLer in 2.5 years).
[aside complete, back to the workout]

Clean pulls: 105 x 3, 110 x 3, 115 x 3
Back squats: 110 x 3reps x 2 sets, 115 x (1 + miss), sets done normal x 2, then "B" right

Fatigue caught up with me. Strength was not an issue, endurance through the workout (and the week's training) was. I somewhat expected this after many weeks off from full weeks of training, so I'm not worried. I was supposed to to 3sets of 2 (I had my miss on the first set of the three), but I called it a day after that first miss--better to save it for next week. I'm going to repeat the OL workouts I did this week again next week, maybe dropping the jerks completely.

Garrett Smith
04-08-2009, 03:56 PM
Monday 4/6/09: No workout.


Tuesday 4/7/09: Gymnastics at OPG.

6pm
Had to do my gymnastics a day earlier than usual, as I have family get-togethers the next two nights. There were all sorts of little kids in the gym, way more than on my normal Wednesday nights, so we didn't get to use the rings until late...hence, we did high bar and pommel horse work until they opened up.

Warm-up:

Wrist Prehab
5 Hindu pushups (last one done as divebomber + pump)
Parallel bars, L-sit (trying to V-sit) to tuck planche to shoulder stand to 5 swings to high support walk to 5 dips to L-sit (http://www.youtube.com/watch?v=y3hDQ5tXCns&feature=channel_page), I didn't feel very strong at the start of this workout, but I got better later!
20ft. rope climb in straddle L-sit, 1 trip, begin & end sitting on floor

Extras:

High bar, 5 sets of muscle-up to hang to pullover, alternated with sets of:
Pommel Horse

5 front support swings to forward tuck-through to 5 back support swings to backward tuck-through
3 reps of front support left leg cut in to left leg cut out to repeat with right leg
3 reps of back support left leg cut in to left leg cut out to repeat with right leg
2 reps in each direction of front support left leg cut in to right leg cut out to back support to right leg cut in to left leg cut out to front support (then done to the other side), pauses taken between reps
2 reps in each direction of front support left leg cut in to right leg cut out to back support to right leg cut in to left leg cut out to front support (then done to the other sides), *no* pauses taken between reps (done continuously for the whole set)


I was feeling pretty tired at this point. Finally, the little kiddos got off the rings!

Workout:

Parallel bars, straddle L-sit bent legs (legs behind arms, not the manna prep version), 4 timed sets of 10sec., 10, 27, 18, alternated with sets of:
Rings

1st set: Attempted big kid's muscle-up (no go at this point), then an attempted kipping muscle-up (that didn't go either), so I took some rest before my next set
2nd set: Hanging straight leg raise to inverted hang to inverted pike hang to (almost) back lever :D to German hang to inverted hang to negative-only front lever letdown
3rd set: Kipping muscle-up to L-sit to shoulder stand to forward roll to hang to straight leg raise to inverted hang to inverted pike hang to (almost) back lever to German hang to inverted hang to negative-only one leg front lever letdown
4th set: Hanging straight leg raise to inverted hang to inverted pike hang to (almost) back lever to German hang to inverted hang to negative-only front lever letdown (http://www.youtube.com/watch?v=o9DpWeu7OIk&feature=channel_page), *almost* got a back lever proper!!!


Handstand work:

In between the ring sets, some free handstands and several attempts at free straddle press to handstand, didn't make any, but they are getting stronger!
After the ring sets, 5 sets of face-to-wall handstand holds of 30sec. on, 90sec. off

External rotation work:

Wall extensions, 10 reps
10# DBs Cuban Press, 10 reps

Wednesday 4/8/09: YRG yoga at home, BearPowered DL workout at CF Works.

6:15am
YRG Fat Burner 45min. workout
There are a decent number of 3, 5, and 10 sec. pushups (ie. 10sec. down, 10sec. hold at the bottom, 10sec. up) in the YRG program, so that plus gymnastics last night is likely why my pushup workout sucked later today.

12:30pm
~14 hours after my gymnastics workout. I noticed a definite soreness/tightness in my chest and mid-back after gymnastics last night--those back levers were definitely a new level of stress on my body. The fatigue was evident in my pushups. Pullups were hard, but fine.

Joint mobility--ankles/feet, hips (extra, plus hurdles inside & outside), S/I, low back, thoracic, neck.

Alternated sets, each beginning on the minute:

Recon Ron Pullup program week 2, deadhang: 7,6,5,4,4
Hundred Pushups program week 2 day 1, rings: 14,14,10,5 (goal was 10 :( ),6 (goal was 15 :( )

DL warmup: 60kg x 3reps, just getting the movement pattern

DLs work sets, dropped from the top of each rep: 280# x 3,2,2,2, improvement from last workout in sets #2-4, increased weight by 10# in those sets and kept same rep numbers
DLs were immediately followed by 4-way Box Plyos to 12" box, 3x around
5min. rest taken after box plyos and before next DL set

I really worked on sitting back with the bar today, also did the workout in my VFFs instead of the OL shoes.

4 rounds of parallette L-sit, 15sec. on 75sec. off (total 60sec.)

I'm pretty tired now! :)

Liam Dougherty Springer
04-09-2009, 07:06 AM
Impressive back lever attempt you'll have it for a couple of seconds at least next attempt.

Garrett Smith
04-12-2009, 07:48 AM
Thursday 4/9/09: Rest. No workout.


Friday 4/10/09: Pullups/pushups and YRG.

6:30am
Alternated sets on 90sec. intervals
Recon Ron pullup program, week 2: 7,6,5,4,4
Ring pushups, week 2 day 2: 14,16,9,9,10 (did not get the Rx)

12:30pm
YRG Fat Burner DVD @ work, over lunchtime.

Saturday 4/11/09: Combined (monstrous) workout, gymnastics and cleans.

Warmup, alternated sets on 120sec. intervals:

Recon Ron pullup program, week 2: 7,6,5,4,4
Ring pushups, week 2 day 3: 16,17,10,10,11 (did not get the Rx)

Several things have become very obvious to me at the end of only the second week into this pullup/pushup program:
The addition of these exercises in a focused training protocol has already helped my gymnastics strength.
The pullup program progression seems completely manageable, even though I'm only doing it 3x/week instead of the every day like the program is prescribed for.
The pushup progression, since it was designed for regular pushups (not ring pushups) is going up way too fast in volume for me to keep up. I'm considering either repeating each week until I get it, or creating "halfway" weeks to ramp up the volume more slowly. Either way, I can't keep up the way they jack up the reps each week.
Mobility/prehab:

Wrist prehab
Joint mobility

Extras, alternated sets of:

Parallettes - 2 sets of L-sit to tuck planche to straddle L-sit (behind arms) to L-sit to repeat (http://www.youtube.com/watch?v=pBxRI_AFIuU)
Bucket circles, 2 sets of 20 reps each way

Workout:

Full tuck front lever, 48sec.
Back-to-wall straddle press to handstand, 3 attempts (2nd one was the best, almost got to a free handstand without crashing into the wall, but still fell short of the handstand)
Full tuck front lever, 12sec. to extended tuck front lever for ~5sec.
Parallettes - attempted tuck planche to bent-arm press to handstand (didn't get it, not enough juice!)
Extended tuck back lever, 25sec.
Parallettes - free handstand (checked balance on roof once at the start), ~20sec.
Extended tuck back lever, 25sec.
Parallettes, free handstand (checked balance on roof once at the start) (http://www.youtube.com/watch?v=S3hPNUuFcKA), ~30sec.
Extended tuck back lever, 10sec.

...about a 20min. break, then straight into the OL portion of the workout...

Clean drills with 20kg bar
Clean warmup: 50kg x 3, 60 x 3, 70 x 2, 80 x 2, 90 x 1
Clean work: 102.5 x 1 (http://www.youtube.com/watch?v=g9Q418U4k1s)
Clean pulls: 105 x 3, 110 x 3, these got very slow & tedious on the last set so I quit while I was ahead
Back squats: 100 x 3reps x 2 sets, took these easy and a bit lighter, not bad considering I could hardly do a full squat on Wednesday night after that DL workout!!!
Needless to say, I was pretty tired after all that, but my wife and I still got a lot done around the house that day!

Sunday 4/12/09: Hilly walk.

8:30am
~2.5 mile hilly walk.

Going to call it a week for now. No snatches this week. Probably going to work hard this next week and then take a week off from the weights.

Garrett Smith
04-13-2009, 08:49 AM
Added the three videos from Saturday's workout above.

Monday 4/13/09: No workout.

Heavily considering starting a 2-3 days/week OL club at my garage/cul-de-sac gym. I'll need some more bumpers and another bar soon, but it sounds like I've got the go-ahead so far....

Sam Nutt
04-13-2009, 09:47 AM
Nice work on the clean... you made it look easy!

Garrett Smith
04-13-2009, 12:01 PM
Thanks Sam...my clean is much better than my jerk for the same weights!

Scott Clark
04-13-2009, 07:18 PM
Excellent work Dr.G. That handstand was sick.

Garrett Smith
04-13-2009, 08:20 PM
Thanks Scott. Somehow, my parallette handstands got much better than my floor handstands with very little practice. My only thoughts on why that is are: 1) all the parallel bars, parallettes, and some pommel work are making my parallel grip really stable and good at proprioception, and 2) the longer distance to fall really tends to bring the focus to a peak.

I do need to open my shoulder angle a bit more and not have my neck so arched...the two go hand-in-hand, as I understand it. Slow but steady progress and I'll be more than happy--heck, I only started "gymnastics" at age 32, so I figure I have plenty more time to go!

Jon Brody
04-14-2009, 06:51 AM
Really cool log, love the details! Interesting -- and impressive -- blend of gymnastics. You seem pretty well versed in yoga, also....couple of ?s :): do you think there's a general X/week to yoga it up to reap appreciable benefits? Any books/instructionals that you think are toptop? My office complex has a bikram studio, but the heat and $ is kinda oppressive.... I mainly want relaxation and flexibility benefits (strength in the sense that my body might be more adapted to certain positions that would otherwise be weak, perhaps out of lack of "flexibility"), and also just something that would be "fun".

Garrett Smith
04-14-2009, 07:29 AM
Jon, glad you like the log. I'll start another thread later today on my yoga/stretching impressions/recommendations, then we can both get many other people's input.

Tuesday 4/14/09: Pushup/pullup, external rotation, snatch workout #1 of week #5.

6:30am

Sets alternated on the 60sec. interval

Recon Ron (deadhang) pullup program, week 3: 8,6,5,5, ... 5(added 1 to Rx due to long break)
Hundred (rings) Pushups program, repeat of week 2, day 1: 14,14,10,7(missed Rx of 10), ... 20(max, Rx'd was >15)


The "..." above stands for a ~20min. rest/break in the workout, as I was called to my duty of the early morning baby bottle (of breastmilk).

External rotation (I missed doing this on my Saturday gymnastics workout, so I'm making it up today):

Seated wall extensions: 10 reps
DBs Cuban Press: 10# x 10reps

6pm
Snatch workout.

"Dress rehearsal" for the OL club at my house, Chris Falkner and my brother (who is totally new to OL) joined me, it was a lot of fun to lift with friends.

My upper/inner glutes (S/I region) are so tired and sore. This was totally inhibiting my third pull. I was bitching and moaning. Waaaah.

Snatch drills warmup with 20kg bar
Snatch warmup: 45kg x 3, 55 x 3, 60 x 2, 70 x 1
Snatch work: 77.5 x miss, couldn't get under it fast enough and I'm definitely getting to the point I need a break from heavier training, then 70kg x (1rep + 3 press-outs + 1 OHS)
Snatch pulls: 82.5 x 3, 87.5 x 3, my pulls felt good and strong, only solidifying the idea that my issue today was in the snappiness of my third pull
Front Squats: 110 x 2reps x 2 sets

Garrett Smith
04-16-2009, 10:49 AM
Wednesday 4/16/09: Gymnastics at OPG.

I am getting pretty deep into overreaching. Always sore. My glutes have not fully recovered ever since those DL/plyos last week. Missing lifts and moves that I should normally be hitting. I'm not concerned about it, I simply am getting towards my needed week off.

There is an OL meet in Mesa on 5/2/09, two weeks from this Saturday. My buddies are testing all of their PL maxes on 5/9/09. I think next week is going to be off from the weights, light on the BW/gymnastics, heavy on the yoga, and the week after that will be mainly light prep work for the OL meet.

6:45pm

Wrist prehab
Foot drills
Hindu push-ups, 5 reps, last rep done as divebomber + pump
Lunge circle

Warm-up:

Parallel bars - L-sit to front straddle L-sit to tuck planche to back straddle L-sit to high support to 5 swings to high support walk to 5 dips.
Rings - 5 L-sit pullups
Parallel bars - V-sit to front straddle L-sit to extended tuck planche to back straddle L-sit to shoulder stand to 5 swings to low support walk to 5 dips (http://www.youtube.com/watch?v=sNB2Ik33gJo)
20ft. Rope - 1 climb, beginning from seated on ground

Extras:

High bar - 2 failed attempts at bar muscle-up :confused:
Pommel horse - 3 front support swings to pass-through to 3 back support swings
High bar - 1 failed attempt at bar muscle-up :mad:
Pommel horse - 2 reps per side of front support right leg cut in to straddle to right leg cut out to front support (repeated to both sides for reps) to pass-through, to same sequence done from back support
High bar - 2 bar muscle-ups followed by 2 pullovers PR!!! :D
Pommel horse - 2 reps per side of front support to right leg cut in to straddle to left leg cut out to back support to right leg cut in to straddle to left leg cut out to front support, done relatively continuously
High bar - 1 bar muscle-up followed by 1 pullover :)
Random handstand work, not very good today

I was getting pretty frustrated with those missed muscle-ups. Took some extra rest, got my head back into it, then BAM, hit the doubles on both in the same set. Nice. So, due to the initial lackluster performance, followed by my internal admission of getting into overreaching, my expectations were lowered for the rest of the workout. Funny, that seems to be exactly when I'll hit some sort of PR...

Rings:

3 sets of: straight leg raise to inverted hang to back lever (PR!) (http://www.youtube.com/watch?v=GbUmCCaTOzs) to German hang to inverted hang to front lever negative-only letdown to hop-up to inverted hang to straddle front lever negative-only letdown

Handstand/planche work:

Headstand to 1 headstand leglift to attempted press into tuck planche, could not hold it off the ground at this point in the workout
Face-to-wall handstand, 60sec., worked on opening the shoulder angle

External rotation:

Wall extensions, 10 reps
DBs Cuban Press, 15# x 4 reps, this was way too heavy a weight, but I couldn't get both 10# DBs, there were no 12# DBs, and I figured I'd give it a shot--form definitely suffered due to the heavier weight, I'm sticking with 10s until I can get some 12s.

All in all, I'm very happy with that workout. I almost left the gym after the back levers, just to save some juice, but stayed to do the bit of extra work.

Steven Low
04-16-2009, 05:34 PM
Nice work with the gymnastics skills. :D

Garrett Smith
04-16-2009, 09:21 PM
Thanks Steven. That means a lot coming from you. I blame it all on my new adrenal supplements...seriously, I've never been able to train this hard this often.

Garrett Smith
04-17-2009, 06:05 AM
Thursday 4/16/09: Pushup/pullup/squat workout.

My glutes have still not recovered from over a week ago with those heavy DLs & plyos. This sucks. I need to take pre-emptive action now if I want to compete in the upcoming OL meet. Honestly, I'm continually amazed at how once I warm-up the area I'm still able to do decent workouts, but I know that needs to stop. I'm actually pretty excited about the supercompensation that could happen here, as I have no recollection of ever pushing so many different types of exercise so hard at once. Good thing my training isn't "random"...:p

There was no way any C&J or DLs were happening today. I barely made it through some relatively light squats...funny thing is that my pushups and pullups were great today.

My brother has now started joining me for the OL workouts--first time was Tuesday and he made it again tonight. I hope it continues, he is a great workout partner, he learns quickly, and pound for pound he can easily become stronger than me with the same amount of work--he just needs to be consistent at it.

Joint mobility
Back squat warmup: 20kg x 5 (very slow, with bouncy pauses at the bottom), 30 x 5, 50 x 5, 70 x 3

Alternated sets with Tracy (pullups, pushups, squat, repeat):

Recon Ron pullup program week 3 deadhang pullups - 8,6,5,5,4
Hundred (ring) Pushups program day 2 week 3 - 14,16,12,12, max set of 23 (PR), workout completed as Rx'd with longer rest periods
Squat-type exercise:

Back squats - 100kg x 3reps x 3 sets
Pistol bottom position, alternated reps of straightening one leg at a time, 2 sets of 10 reps, followed by 10 reverse hypers


My dysfunctional caboose is really starting to affect things in a non-productive manner. My right hip flexor started tightening up during the workout. 100kg was *hard* for sets of 3 (I should have been doing at least 110, maybe 115, for 2 reps sets!). That night, my left adductors (or medial hamstrings) started letting me know they're a bit aggravated with me. The compensations are really starting to show. This has to stop now. I think on Friday I'll just do some laser to the offended areas, a lot of joint mobility, and maybe a 20min. session of YRG.

Garrett Smith
04-17-2009, 09:15 PM
Added videos to Wednesday's gymnastics workout.

Friday 4/17/09: No workout. Rest.

Good day at the office, babysitting Taryn tonight, eating well.

Tomorrow morning will be another marathon workout, gymnastics at 7am, OL at 10am. :eek:

Garrett Smith
04-19-2009, 04:04 PM
Saturday 4/18/09: Gymnastics, Jerk OL workout, hilly walk.

7am
Gymnastics in the garage.

Wrist prehab
Ankle/foot drills
Stationary hip mobility

Warmup, sets alternated on 2min. intervals:

Recon Ron pullup program week 3 - 8,6,5,5,4
Hundred (ring) Pushups program week 2 day 3 - 16,17,14,14,10 (goal in final set was a max set of >20, I will be staying on week 2 for another round)

Extras, alternated sets of

Bucket circles - 1st set 5 fast per side (http://www.youtube.com/watch?v=sPqEJHV2S4A), 2nd set 10 moderate speed per side
Parallettes - 2 sets of V-sit to 5sec. L-sit to 5sec. front straddle L-sit to tuck planche to 10sec. back straddle L-sit to shoulder stand to attempted handstand pushup to 10sec. L-sit (http://www.youtube.com/watch?v=8Gg1ewD1SDA)

Workout:

Tuck front lever iso hold 40sec.
Negative-only parallette free handstand pushup letdown (1 rep)
Extended tuck front lever iso hold 20sec., I find it really frustrating that I can do this in my second set and I can't do the full 60sec. of the tuck FL iso hold! Oh well...
Negative-only parallette free handstand pushup letdown (1 rep)
Extended tuck back lever iso hold, 35sec.
Negative-only parallette free handstand pushup letdown (1 rep)
Extended tuck back lever iso hold, 25sec.
Parallette handstand hold for max time, getting much better at opening the shoulder angle!

External rotation:

Wall extensions, 10reps
DBs Cuban Press, 10# x 10reps

I had a couple of Larabars and some herbal tea while resting up for the OL workout at 10am.

10am
Jerk workout in the cul-de-sac.

I decided that my sore glutes needed a break from squatting, combined with the fact that of all my OL my jerk by far needs the most attention. So, rack jerks were the prescription for today, I decided at the start that I would go up to around 80% for some singles.

Jerk drills warmup with 20kg bar
Rack jerk warmup: 30kg x 3, 40 x 2, 50 x 1, 70 x 1
Rack jerks at higher weights were alternated with power cleans:

Rack jerk work: 85kg x 1 x 2, 90 x 1, these two weights were 80% and 86% of my 105kg max, considering that my upper body had already gone through the gymnastics workout I was very happy with how the jerks felt today. I do believe that some serious rest will have me putting up PRs at the OL meet in two weeks. :)
Power cleans: 70kg x 1, 85 x 1 x 2, 90 x 1 PR (!!!) :D , I had to PC the weight back up each time to put it back in the rack while avoiding deep squatting and just happened to go for a PR and hit it! Happy boy.

5:30pm
~2.5mile hilly walk with me mum and the dog.

Garrett Smith
04-20-2009, 06:03 PM
Sunday 4/19/09: Hilly walk.

~1.2mile hilly walk with Taryn, Cori, "Grandma" and the dog. Cori carried ~17# Taryn the whole way in the backpack-style Ergo Carrier...I always thought that I'd be pulling a "Milo of Crotona" thing with Taryn on me, but Cori has less opportunity than me to exercise, so she gets the "weight vest". :)

Monday 4/20/09: Rest. No workout.

Slept in a tiny bit. Maybe some yoga tomorrow, maybe not...

Garrett Smith
04-22-2009, 07:00 AM
OK, so I was on FaceBook and started chatting with Coach Burgener, I asked him for a two-week prep program for my OL meet, and he gave it to me. How am I supposed to deny that? So, I've decided to take it easy this week on the gymnastics and do my OL workouts.

Tuesday 4/21/09: 1st (of probably 4) OL meet prep workout.

Goals for this workout were to work up to singles in both competition lifts, 1 @ 90% followed by 2 singles @ 85%. Front squats should have been included, but Chris and I ran out of time and I still need to be deloading somewhat. I believe this will be the heaviest day of lifting until the meet in 11 days.

Joint mobility
Snatch warmup drills with 20kg bar

Snatch warmup: 25kg x 2, 35 x 2, 45 x 2, 55 x 1, 65 x 1
Snatch work (% taken from 85kg): 77.5 x 1 (~90%) plus 3 press-outs, 72.5 x 1rep x 2sets (~85%)

Clean warmup: 70kg x 1, 80 x 1, 90 x 1
Clean work (% taken from planned max of 110kg, actual current PR is 105kg, maybe this was a mistake, maybe it will work out, we'll see): 100kg x 1 plus 3 press-outs (~90%), 92.5 x 1 (~85%), 90 x 1 (~80%, forgot the 2.5kg) last set done very sluggishly with a bad press-out to finish, but it went up!

Called it a good night. :)

Garrett Smith
04-23-2009, 08:51 AM
Wednesday 4/22/09: Pushup/pullup workout.

Spent the majority of the time re-arranging the garage to make it more organized and "OL club friendly".

Wrist prehab

Sets done on the 60sec. interval, alternating exercises:

Recon Ron Pullup Program Week 4: 8,7,5,5,4, rest, 5 ,goal in the 5th set was 5reps and I didn't get it, so I took several minutes rest and finished with a set of 5 to make it up
Hundred (ring) Pushups Program Week 2 Day 1: 14,14,10,10, rest, 15 (Rx was max set of 15+ reps), finally got this day completed (on the 3rd time through) after taking extra rest before doing the last max set

This first day of each cycle is rough doing the sets on the minute. I may need to extend the intervals as the weeks go on, simply to fit in all of the reps and still get a little rest between each set of pushups and pullups!

By just doing the pushup/pullups today, I definitely deloaded my midweek gymnastics workout...and I still made some progress! :)

Garrett Smith
04-23-2009, 09:26 PM
Thursday 4/23/09: Workout #2 of 4 OL meet prep week(s).

Feeling good. It was definitely good to take a low-volume, low-intensity gymnastics day yesterday.

Worked out in the cul-de-sac with Chris and Tre (he's learning basic KB lifts and OLs with a pipe-bar).

Goals for today were:
Hit 80% for a single in both comp. lifts, do 4-5 total reps of front squats "heavy" (I chose ~90% for 4 singles).

250 single bounce jump rope
Joint mobility

Snatch drills warmup with 20kg bar
Snatch buildup: 35kg x 2, 45 x 2, 55 x 1, 65 x 1
Snatch work: 70kg x 1 (~80%)

Clean & Jerk buildup: 45kg x 2, 55 x 2, 65 x 1, 75 x 1
Clean & Jerk work: 87.5 x 1 (~80%)

Front Squat work: 105kg x 1rep x 4 sets (~90%)

Good workout.

Garrett Smith
04-25-2009, 12:24 PM
Friday 4/24/09: Rest. No workout.

Gluteus medius muscles are finally showing signs of recovery. I believe the potent combo of wearing my VFFs all day everyday, the DLs & plyos workouts, the constant OL & gymnastics workouts, and the postural work all hit me at once and put those muscles in new postural positions (more stretched than they were used to) and resulted in major soreness during the adjustment period. I'll never know--as long as it's over by the OL meet in a week, I'm fine with it.

Saturday 4/25/09: Gymnastics in garage with StevO.

7:15am
Wrist prehab
5 hindu pushups, last one done as divebomber + pump
Stationary hip mobility & flexibility work

Sets alternated on 90sec. intervals:

Recon Ron pullup program, week 4: 8,7,5,5,5
Hundred (ring) Pushups program, Day 2 of Week 2: 14,16,12,12, ~5min. rest then 17 (Rx'd max set of minimum of 17reps, got it!)

Workout:

Tuck front lever iso hold 43sec.
Parallette free negative-only free handstand pushup eccentric 1rep, followed by another free handstand
Extended tuck front lever iso hold 17sec.
Parallette free negative-only free handstand pushup eccentric 1rep, followed by another free handstand
Extended tuck back lever iso hold 35sec.
Tuck planche iso hold 16sec.
Bucket circles 10reps moderate speed both directions
Extended tuck back lever iso hold 25sec.
Tuck planche iso hold 19sec.
Bucket circles 10 reps moderate-fast speed both directions
Tuck planche iso hold 15sec.
Tuck planche iso hold 10sec.

External rotation work:

Wall extensions 10reps
DBs Cuban Press, 10# x 10reps

The plan is to do my OL workout early tomorrow. My two OL workout partners both no-showed and I was recruited to take care of Taryn, so it was postponed.

4pm
2 mile mildly hilly walk with mom and the dog. Nice.

Garrett Smith
04-26-2009, 10:14 PM
Sunday 4/26/09: Mobility work, hilly weighted walk.

7am
Z-Health joint mobility
Clubbell 15# upper body drills, 5reps each
Hurdle hip mobility, 5reps each

Sets alternated on the 120 seconds:

Recon Ron pullup program, week 4 - 8,7,5,5,5
Hundred (ring) pushups, week 2, workout 3 - 16,17,12,12, extra rest time before max effort set of 20 (Rx'd was minimum of 20, got it!)

20' YRG workout

I did a bunch of drilling and wood work at the office in the middle of the day. That really tired me out, it hit me later in the evening.

6:30pm
~1.2 mile hilly walk carrying 18# Taryn in the front ERGO carrier.

Garrett Smith
04-28-2009, 09:10 PM
Monday 4/27/09: Rest. No workout.

Tuesday 4/28/09: OL meet prep workout.

Decided to do the "openers" workout today.

Joint mobility
Snatch warmup drills with 20kg bar

Snatch buildup: 25kg x 3, 35 x 2, 45 x 2, 55 x 1, 65 x 1
Snatch work: 77.5 x miss, 77.5 x 1, missed the first one simply because I didn't put enough juice into it, the second one went up easy once I got more intense...

C&J buildup: 70kg x 2, 80 x 2
C&J work: 100 x miss, 100 x 1, missed the first jerk due to shorting on the dip, second one went up well.

Basically, I need to get my shit (head) together on my opener. I'm considering dropping my opener a couple kilos and doing some 7kg jumps up instead of 5kg jumps, both to save energy and possibly get more time between lifts...

Thursday will simply be about 5 very short sets of front squats.

Garrett Smith
05-01-2009, 06:24 AM
Wednesday 4/29/09: Gymnastics at OPG.

Tried to do a lower-volume gymnastics day to save juice for the OL meet. I believe I pulled it off well.

6:45pm

Wrist prehab
Hindu push-ups, 5 reps, last rep done as divebomber + pump

Warm-up:

Parallel bars - V-sit to front straddle L-sit (manna prep) to tuck planche to back straddle L-sit to shoulder stand to straddle shoulder stand to high support to 3 swings to high support walk to 3 dips.
Rings - 5 L-sit pullups
Parallel bars - V-sit to front straddle L-sit (manna prep) to tuck planche to back straddle L-sit to shoulder stand to straddle shoulder stand to high support to 3 swings to low support walk to 3 dips.
Rings - 5 straddle L-sit pullups

Extras, went through rotation of exercises below 2x:

High bar - Muscle-up to pullover
Rope - 1 trip up and down, no feet
Pommel horse - 2 reps per side of front support right leg cut in to straddle to right leg cut out to front support (repeated to both sides for reps), second set done the same but from back support
Free handstand on floor

Workout, went through rotation of exercises below 2x:

Rings - extended tuck tick-tocks, 3reps
Floor - headstand to tuck planche (1/2 of a HeS erb), this was a PR because I finally did it without letting my feet/legs touch the floor!

At this point I wanted to try some ice-cream-makers, so I decided to do one more set:

Rings - hang to straight leg raise to inverted hang to German hang to attempted back lever (nowhere near good position!:mad: ) to inverted hang to negative-only front lever to 5 ice-cream-makers (awesome, PR, yes!:D )

External rotation:

Wall extensions, 10 reps
DBs Cuban Press, 10# x 10reps


Thursday 4/30/09: Rest. No workout.

Both Chris and I decided to skip any OL workout today and save it for the meet on Saturday. Yoga tomorrow, with maybe some super light OL technique work...

Garrett Smith
05-02-2009, 08:12 PM
Friday 5/1/09: Rest. No workout.

Saturday 5/2/09: OL meet in Mesa.

Weighed in at 82.6kg, didn't even bother ditching the shirt, jean shorts, or socks...

Snatch

77kg, this was my max lift that I hit in my last OL meet in December '08.
82kg (http://www.youtube.com/watch?v=QNtDYae_5NA)
87kg - PR (http://www.youtube.com/watch?v=3OEgU7LwxNw)

Clean & Jerk

100kg
107kg - MISS (http://www.youtube.com/watch?v=e3G5IZWNtic)
107kg - PR (http://www.youtube.com/watch?v=6xUbAGmSFOg)

Chris Falkner
05-04-2009, 01:45 PM
Lightweight, Baybeeeeeeeeeeeee

Congrats on the PR. it was awesome to watch. 110kg c&j and 90kg snatch minimum for the next meet. lol

Garrett Smith
05-04-2009, 02:47 PM
Yep yep!!! PRs all around!

Goals for the next meet are 90/112, actually. I figure that's very doable with some focused attention on jerks between now and then. 2 jerks for every clean...except the really heavy ones, of course...

My (from a distance) coach told me to keep doing whatever I've been doing, I'm cool with that!!!

Sunday 5/3/09: Hilly walk.

8am
~2.5 mile hilly walk with mom and dog.

Feel spent from the OL meet. Need to fit in more stretching/yoga.

Upcoming schedule includes:

Testing PL maxes this coming Sunday
OL meet is 6/13/09, the Grand Canyon State Games
100% RAW PL meet is 7/18/09

Who knows what after that...although I think hitting the Tucson Highland Games in October would be a lot of fun.

Garrett Smith
05-05-2009, 10:45 AM
Monday 5/4/09: YRG.

YRG 20min. workout. Felt good.

Garrett Smith
05-09-2009, 09:30 AM
Tuesday 5/5/09: Rest. No workout.

Wednesday 5/6/09: Gymnastics at OPG.

Wrist prehab
5 hindu pushups, slow, last one done as divebomber + pump
Stationary lunge hip mobility

Warm-up:

Parallel bars - L-sit to front straddle L-sit to tuck planche to back straddle L-sit to high support to 5 swings to high support walk to 5 dips.
Rings - 5 L-sit pullups
Parallel bars - V-sit to front straddle L-sit to extended tuck planche to back straddle L-sit to shoulder stand to 5 swings to low support walk to 5 dips
Rings - 5 straddle L-sit pullups

Extras:

Pommel horse and high bar--If I remember correctly, about 5 alternating rounds of muscle-up/pullovers (notable--one set of 2 bar muscle-ups to 2 pullovers (http://www.youtube.com/watch?v=ASNuv6vTCCs)) on high bar and basic cut work on pommel horse (http://www.youtube.com/watch?v=5BWRTXtowFY).

Workout, rotated through sets of:

Rings - 360 pulls in extended tuck
Free handstands
Tuck planche, 3sets of 10sec.; then switched to L-sit 3 x 10sec. on parallettes

External rotation:

Wall extensions, 10 reps
DBs Cuban Press, 10# x 10 reps

Thursday 5/7/09: Rest. No workout.

Friday 5/8/09: Rest. No workout.

Saturday 5/9/09: YRG @ home.

8:15am
YRG Fat Burner workout.

Same thing planned for tomorrow, going to start hitting things hard again next week.

Next meet planned is June 13, 5 weeks away, so three weeks of prep and two weeks of pre-meet prep:
Grand Canyon State International Games Weightlifting Competition

Events:
Division I – Push Pull (Bench Press, Clean, & Dead Lift)
Division II – Olympic-Style Weightlifting (Snatch & Clean and Jerk)

Dates: Saturday June 13th, 2009

LOCATION: Carl Hayden High School 3333 W. Roosevelt Phoenix, Arizona 85009 602-764-3000

ENTRY FEES: Made Payable to Performance One

Division I – Push Pull (Bench, Clean, & Dead Lift), $15 per event, $30 for all three, Day of Entry - $25 per event, $60 for all three.

Division II – Weightlifting (Snatch and Clean & Jerk) $20, Day of Entry $40.

ENTRY DEADLINE: Early registration (postmarked on or before) June 3, 2009. Entries not taken on the Grand Canyon State Games Entry form, website, or at the State Games online entry site. Get Entry form online at www.performanceone.net see US Bank Grand Canyon International Summer Games Entry Form to register for the event. For more information contact Commissioner Joe Micela at 480-813-5477.

TENTATIVE SCHEDULE OF COMPETITION:

SESSION 1 - Push Pull
All WOMEN - 48, 53, 58, 63, 69, 75, 75+ Kilos
WEIGH IN 8-9:00 AM
LIFT 10:00 AM

SESSION 2 Olympic Weightlifting Men & Women
WOMEN 48, 53, 58, 63, 69, 75, 75+ Kilos
MEN 56, 62, 69, 77, 85, 94, 105, 105+ Kilos
WEIGH IN 10-11:00 AM
LIFT 12:00 PM

SESSION 3: Push Pull
All MEN - 56, 62, 69, 77, 85, 94, 105, 105+ Kilos
WEIGH IN 12-1 PM LIFT 2:00 PM
I'm thinking I might enter the OLY plus the Clean portion of the Push-Pull, just because I'm interested in my max clean (when I don't have to jerk afterwards).

Garrett Smith
05-11-2009, 09:51 PM
Sunday 5/10/09: Rest. No workout.

Ate like food was going out of style. Slept.

Monday 5/11/09: Rest. No workout.

Saving it to start back into OL tomorrow. Still felt tired from the crappy eating over the weekend.

Garrett Smith
05-13-2009, 04:07 PM
Tuesday 5/12/09: Pushups/pullups, snatch workout.

7:30am
Joint mobility

Sets done with 1min. rest between:

Recon Ron pullups Week 5 - 9,7,6,5,3 (Rx'd was 5 in final set)
HundredPushups.com Week 3, Day 1 - 14,18,8,6,extra rest,10 (Rx'd was 14,18,14,14,>19)

Definitely felt the fall-off in endurance capacity in the later sets, as is obvious in my output.

6:45pm
Snatch drills done with 25kg

Sets done on the 2:30 interval
Snatch warmup: 35kg x 3, 45 x 3, 55 x 2, 65 x 1, 70 x 1
Snatch work: 75 x 1
Snatch Pulls: 80 x 3, 85 x 3, 90 x 3
Front Squats: 102.5 x 2reps x 3 sets

Garrett Smith
05-16-2009, 07:00 PM
Finally filled in gymnastics workout from 5/5/09, still waiting on video, also forgot the details...that's OK, I forgive myself. :rolleyes:

Wednesday 5/13/09: Gymnastics at OPG.

This workout was with my brother Tracy and I, no StevO.

Wrist prehab
Foot drills
Stationary lunge hip mobility

Warm-up:

P-bars - 5 swings to high support walk to 5 dips
Rings - 5 pull-ups
P-bars - 5 swings to low support walk to 5 dips
Rings - 5 pull-ups

The plan today was to work on backward roll to support on the rings.
Workout:

Rings - ~6 attempts at backward roll to support, did not get it today. :(
Following exercises rotated through 6 times:

Rings - Extended tuck tick-tocks, 6sets x 3 reps

Tuck planche on floor, not timed, 3 sets
Free handstands and attempts at straddle press handstands, 3 "sets"



External rotation:

10 Wall Extensions
Cuban DBs Press, 10# x 10reps

Thursday 5/14/09: Clean & Jerk workout.

Joint mobility
Clean & Jerk drills done with 30kg, reduced most exercises to 1 rep. I felt the empty bar was only creating poor technique, so I added a bit of weight to the bar.
Clean & 2 Jerks warmup: 40kg x 2, 50 x 2, 60 x 1, 70 x 1
Clean & Jerk warmup: 80 x 1, 90 x 1
Clean & Jerk work: 100 x 1
Clean Pulls: 100 x 3, 105 x 3, 110 x 3
Back Squats: 110 x 3 x 3

The plan over this 3-week period is to go up 2.5kg weekly to 105kg, so that in practice I will be doing what my pre-last-meet max was. I figure that if I'm doing 105kg C&J in practice, that I'll easily beat my 107kg current PR in the meet.

Friday 5/15/09: YRG at the office.

Fat Burner workout. Done in Vibrams, no mat.
Worked pretty well!

I recently realized that my Fat Burner Plus workout DVD is totally non-functional...it won't work in any DVD player I have. This sucks. Now I have to send it back. One of the other DVDs is probably non-functional too (one I got for my parents). Shit.

Saturday 5/16/09: Gymnastics in the garage, BearPowered DL/plyo workout in garage.

I've been thinking about my workouts more lately. My gymnastic goals of:
Front lever
Back lever
Planche
Straddle press to handstand
Free handstand x 1min.

...are progressing, but not as fast as I think they should be with the right programming. So, troubleshooting was in order.

Problems that I realized:

The "warm-up" was too hard, not leaving enough for later, while also not prepping the joints enough for the "warm-up" itself!
The "extras" should come at the end of the workout, after all of the goal-oriented work was complete.
The goal-oriented work needed to be solidified a bit more, especially in terms of progressions.
Too many routines (esp. P-bars) too early in the workout.
The workout was taking too long, sometimes on the order of two hours. I only have 1.5hours allotted for these workouts, and a time limit helps manage everything.

Good things that are going on:

Progress is being made. I have gotten the back lever. My best free handstand is around 30sec. right now. I straddle pressed my legs off of the ground about 12inches with no "hop" at all on Wednesday (this is improvement), and the front lever is definitely getting stronger.
I'm enjoying the workouts, both at the gym and in the garage.
I don't feel like the gymnastics is hampering my OL
I know how to fix the program!

So, the new plan:

The warm-up will be 2sets of push, 2sets of pulls, and 2sets of abs OR low back stuff, depending on the day. No routines in the "warm-up".
The "workout" will directly follow the "warm-up", and all "extras" will be done at the end as time allows.
"Holds" and "movements" will still be alternated for the different movements on the two training days.
External rotation work will still be done, it is working great.

Anyway, so StevO and I took about a half hour to set up the new program. I think it will work out really well.

7:45am
Gymnastics in garage.

Wrist prehab

Warm-up:

Floor - Pseudo-planche push-ups, 3reps
Bar - L-pull-ups, 5 reps
Rings - Mature support, 30sec. (working to 1min.)
Bar - Straddle L-pull-ups, 5 reps

Workout, rotating through, alternating sets with StevO:
Rings - Tuck front lever, 50 sec., almost to 1min., this is the most I've done to this point!
Parallettes - Negative-only free handstand push-up, 1 rep, this was the most controlled and slowest I've done to this point!
Rings - Extended tuck back lever, 30sec.
Floor - Tuck planche, 30sec.
Rings - Extended tuck front lever, 10sec.
Floor & Wall - Cast wall walk up to 5L/5R wall runs to cast wall walk down
Rings - Extended tuck back lever, 30sec.
Floor - Tuck planche, 25sec.
Rings - 5 inverted hang pull-ups to 5 partial-ROM tick-tocks done in full lever, didn't strain myself on these
Floor - Extended tuck planche, 5sec.
Color coding is for my ease of looking at progressions later while still maintaining the format of the workout.

Extras:

10 bucket circles on floor

External rotation:

10 Wall Extensions
DBs Cuban Press 10# x 10

--
9:45am
BearPowered DL/plyo workout with Chris.

Hurdle hip mobility

Deadlift warmup: 70kg x 5reps, included negative portion

Supersets, plyos immediately follow deadlifts, then 5min. rest:

Deadlift work: 125kg x 1rep x 5 sets
4-side box plyos, 1 round


Parallettes L-sit for time: 20sec., 22sec., 11sec. 22sec. 15sec.

Felt GREAT after all of that! :D Slightly surprised (I'm not used to feeling *good* after a long morning like that), but then again, I did try to be really smart about it.

Garrett Smith
05-17-2009, 08:55 PM
Sunday 5/17/09: Walk.

~3mile mildly hilly walk with my aunt (visiting from Washington state), my parents, and the dog.

Nice and mild. Good for the sore-ish body after Saturday!

Garrett Smith
05-19-2009, 12:41 PM
Monday 5/18/09: Rest. No workout.

Tuesday 5/19/09: Gymnastic push/pull, snatch pull & front squat workout.

So, I've really re-thought my push-up/pull-up approach. I'm ditching the HundredPushups.com and Recon Ron pull-up programs. Why, you ask? Three reasons:
It's plain boring.
My right shoulder gets mild impingement symptoms from too many ring push-ups.
I believe I will enjoy a workout based around progressive gymnastics movements done at lower reps (1-5 per set), where I will build up the strength base to be able to do high rep push-ups/pull-ups with ease, rather than training the endurance of simply push-ups/pull-ups to get higher numbers. Very easy decision, really.

I decided on a plan of 6 sets of pushes (3 horizontal, then 3 vertical), alternated with 6 sets of pulls (3 vertical, then 3 horizontal), building in difficulty as the sets progress. Sets will be limited to a max of 1min. or 5reps, so that the early part of the workout will get "easier" over time. I only did 5 sets today total of push/pull, better to ease into this, especially when I have a snatch workout this afternoon.

My shoulder didn't even peep during this workout, I enjoyed it immensely, and I felt great after the workout. This approach is a keeper.

7:30am
Joint mobility

Sets done with ~2min. rest between:

Horizontal push, vertical pull

Rings push-up position mature support, 60sec. [standard is no body sag, only hands may touch rings, no other strap or ring contact]
Bar deadhang chest-to-bar pull-ups, 5 reps
Ring push-ups with mature supports between, 5 reps [mature support, ie. no touching, before/between/after all reps, rings allowed to turn slightly inward on push-up]
Bar deadhang chest-to-bar chin-ups, 5 reps
Rings Bulgarian push-ups, 4reps [mature support between reps, trying to get elbows to 90degrees at bottom or even more]
Bar wide-grip pull-ups, 3reps [bottom of chin over bar]

Vertical push, horizontal pull

Rings mature support iso hold, 30sec.
Bar tuck front lever pull-ups [standard is touching shins to bar]
Rings dips with mature support between, 5reps [shoulders touch rings at bottom, rings allowed to turn in slightly]
Bar extended tuck front lever pull-ups [standard is that knees pass higher than bar height]

--
6:45pm
Snatch-ish workout in the garage.

Weather was looking like rain (a problem if one lifts outside like we do), and we got started 45min. late, so we decided to simply do a workout in the garage (which meant no snatches like usual on Tuesdays).

3 snatch-grip shrugs + 3 high hang snatch pulls: 45kg x 1set
3 high hang snatch pulls: 65kg x 3
Snatch pulls: 85kg x 3, 90 x 3, 95 x 3, OOPS went 5kg too heavy on all sets--guess the creatine is working, because I didn't notice at all!
Snatch-grip Deadlift: 100 x 3
Front Squats: 105 x 2reps x 3sets

Will do YRG and gymnastics tomorrow.

Garrett Smith
05-21-2009, 12:33 PM
Wednesday 5/20/09: Gymnastics at OPG.

Missed my opportunity to do YRG again. Must do it on Thursday.

6:30pm

Today was experimenting with the new programming I discussed previously.

Wrist prehab
5 hindu pushups, last one done as divebomber + pump

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:

Horizontal push, vertical pull

Parallette push-ups [going for smoothness and depth], 5 reps
Rings, pull-ups, 5 reps [standard is deadhang start, rings touch front shoulders at top]
Pseudo-planche pushups on floor, 4 reps [continually experimenting with moving hands closer to hips, I put my feet backed up against a wall to prevent cheating, standard is touching chest+hips to floor lightly]
Rings, L-sit pull-ups [standard is above parallel L throughout, rings must touch front shoulders at top]
Tuck planche push-ups on floor, 3 reps [standard is locked arms at top and touching whole knee-shin-foot to floor lightly]
Rings, Bulgarian pull-ups, 5 reps [standard is chin above bottom of ring while pulling as high as possible, forearms stay close to vertical throughout rep while getting to 90 degrees in mid-rep]



Vertical push, horizontal pull

Parallel bars, regular dips, 5 reps [standard is as low as possible, minimum is shoulder below elbow, lockout at top]
Bar, tuck front lever pull-ups, 5 reps
Parallel bars, Bulgarian dips to both sides, 2 reps
Rings, extended tuck front lever pull-ups, 4reps
Parallel bars, Russian dips, 3 reps, the bars were accidentally left too wide
Rings, ice cream makers, 5reps
Parallel bars, L-sit dips, 3reps [standard is to maintain 90degrees at hips even though feet may drop, dip at least to 90degrees in elbow while keeping the elbows tucked back towards the sides as opposed to flaring them out]


Next time the L-sit dips will be left out until 5reps of all progressive exercises beforehand have been achieved.

Workout:

3 rotating sets of

Free handstand, as long as possible, attempts may be made until satisfied or frustrated
Face-to-wall handstand, 30sec. 1st set, then 20, then 10
Rings, 360 pulls in extended tuck position, 2 reps each set



followed by 3 rotating sets of

Pommel horse, tuck Germans, 5reps
Parallettes, lift into an extended tuck planche
Rings, straight leg raise to inverted hang to straddle back lever (did first two sets with 2sec. hold, third set couldn't maintain any hold) to German hang to inverted hang to negative-only front lever eccentric


External rotation work:

Wall extensions, 10reps, definitely improving on the ROM with these!
DBs Cuban Press, 10# x 10reps, these are getting easier but not ready to move up in weight yet

Good stuff. I already feel like I'm progressing and that I'll be able to manage my fatigue and recovery much better on a more progressive plan like this than before.

Garrett Smith
05-21-2009, 09:26 PM
Thursday 5/21/09: YRG and clean workout in garage with Chris.

3pm
YRG Fat Burner workout in the office.

It rained before the workout, and even though it wasn't raining when we started, the skies were pretty threatening. We decided to just do cleans in the garage (no jerking due to the low ceilings).

6:30
Joint mobility

3 cleans + 3 front squats warmup: 30kg, 40, 50
Clean warmup: 60 x 2, 70 x 2, 80 x 1, 90 x 1, 100 x 1
Clean work: 105 x 1, this is only 2kg less than my PR C&J, I did this with no psyching up whatsoever, nice
Clean pulls: 105 x 3, 110 x 3, 115 x 3
Back squats: 115 x 2sets x 3reps, 115 x 3 x 2

Wow, my glutes are sore. Good workout.

Garrett Smith
05-22-2009, 09:29 AM
Friday 5/22/09: Push/pull gymnastics workout in garage.

6:30am
Skipped joint mobility, didn't leave enough time.

No particular amount of rest taken, completed all 12sets in around 25min.

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec., support position already improved!
Bar deadhang chest-to-bar pull-ups, 5reps
Ring push-ups with mature supports between, 5reps,again support position between reps has improved
Bar L-sit chin-ups, 5reps [standard is maintaining above parallel L throughout, sternum touching bar at top]
Rings Bulgarian push-ups, 5reps
Bar wide-grip pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 30sec., position is improving
Bar tuck front lever pull-ups, 5reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 2reps
Rings Korean dips bottom position iso hold (attempting to move concentrically), 5sec., these are to build strength for the transition portion of the backward roll to support
Bar ice cream makers, 4reps

I love this workout arrangement. :)

Garrett Smith
05-23-2009, 01:46 PM
Saturday 5/23/09: Gymnastics in garage, BearPowered DL/plyo workout in garage.

Old videos that I am finally adding to the workout log:
2 muscle-ups to 2 pullovers (http://www.youtube.com/watch?v=ASNuv6vTCCs)
Basic cut work on pommel horse (http://www.youtube.com/watch?v=5BWRTXtowFY)

7:15am
Gymnastics strength training with StevO in garage.

Wrist prehab

Warmup:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar deadhang chest-to-bar pull-ups, 5reps
Ring push-ups with mature supports between, 5reps
Bar L-sit chin-ups, 5reps
Rings Bulgarian push-ups, 4reps
Bar wide-grip pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 30sec.
Bar tuck front lever pull-ups, 5reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 3reps
Rings Korean dips bottom position, 5sec., was able to actually begin moving upward slightly today!
Bar ice cream makers, 5reps


All of the movements are feeling stronger already.

Workout, rotating through, alternating sets with StevO:

Parallettes - Negative-only free handstand push-up, 1 rep, the first three sets of these I was unable to maintain the bottom position shoulderstand, but the fourth set was different...
Rings - Tuck front lever, 40 sec., not as good as last workout, but I added the tucked front lever pull-ups to the warm-up so I'm not as fresh for this as I used to be
Parallettes - Negative-only free handstand push-up, 1 rep
Rings - Extended tuck back lever, 40sec.
Parallettes - Negative-only free handstand push-up, 1 rep
Rings - Ext. tuck front lever, 20 sec., HARD
Parallettes - Negative-only free handstand push-up, 1 rep, maintained and balanced in shoulderstand at the bottom of this rep! (http://www.youtube.com/watch?v=HMwGfTj3kDs) :D
Rings - Extended tuck back lever, 20sec.
Parallettes - Tuck planche push-up from bottom position into tuck planche hold, 8sec.
Rings - 5 inverted hang pull-ups
Parallettes - Tuck planche push-up from bottom position into tuck planche hold, 12sec.
Rings - 5 inverted hang pull-ups
Parallettes - Tuck planche push-up from bottom position into tuck planche hold, 10sec. (http://www.youtube.com/watch?v=-bxCn0npR_c)
Rings - 5 inverted hang pull-ups

Extras:

Floor bucket circles, moderate speed, 10circles in each direction

External rotation:

Wall extensions,10reps
DBs Cuban Press, 10# x 10reps

--
30min. of rest, ate some dark chocolate and sunflower seed butter, then it was on to the DL/plyo workout.
--
9:15am
BearPowered DL/plyo workout with StevO and Chris.

Jump rope, single bounce, 125 jumps
Hurdle hip mobility, 5reps each drill

Plyos done immediately after DLs, with 5 minutes rest between ending a plyo set and the next DL set:

Deadlift (conventional): 275# x 2, 2, 2, 2, 1, last workout was 5 singles at the same weight
4-way box plyos (10" box): 1 round after each DL set, these will likely be increased to 2 rounds next time

Parallette L-sits: 25sec., 20, 15, 15, 15 = 90sec. total

My glutes are very sore. Chris says his are too, he's been doing very similar workouts as I am. This is fun, I've never had serious training partners before (who are also very willing to be smart about their training). Chris is working on his schedule to be able to join StevO and I for the 7am gymnastics stuff as well.

Chris H Laing
05-23-2009, 05:46 PM
Just saw your negative free hspu on youtube. Nice work! Very good control. How long were you able to hold a free standing hs before being able to work these?

Garrett Smith
05-23-2009, 05:59 PM
Chris,
Thanks! I totally attribute much of that progress to my very recent programming changes--prioritizing important exercises in the routine and moving "extras" to the end has made a huge difference already!

I typically do my free HS on the floor, for 20-30sec. as my "better" ones. I find the parallel bar HS to be easier once I'm in it, but I don't like getting into it as much as I'm afraid of the exit if things go bad...hence me doing them with a wall and ceiling around on the free HSPU training...

Video links now added to the above entry (and the ones from ~3weeks ago that I finally entered today!).

Garrett Smith
05-25-2009, 01:40 PM
Sunday 5/24/09: Hilly walk.

~2.5mile hilly walk with me mum and the dog.

Monday 5/25/09: Clubbells, gymnastics push/pull, YRG.

7:15am

Ankle mobility

CB(s) 15#, 5reps in both directions (if applicable) of: swings hip/head/overhead height, front/back/side circles, pendulums, shield cast, parry cast, swipes, mills

Gymnastics push/pull:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar deadhang chest-to-bar pull-ups, 5reps
Ring push-ups with mature supports between, 5reps
Bar L-sit chin-ups, 5reps
Rings Bulgarian push-ups, 5reps, able to get wider already
Bar wide-grip pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 35sec.
Bar tuck front lever pull-ups, 5reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 2reps
Rings Korean dips bottom position attempting concentric repetition, 5sec., moving higher each time, nearly halfway up now
Bar ice cream makers, 5reps


YRG 20min. workout, with Taryn watching and playing on her quilt right next to me. :)

Good morning. Great way to start the day for our sixth anniversary!

Garrett Smith
05-28-2009, 06:50 AM
Tuesday 5/26/09: Snatch workout with Chris.

6:30pm
Joint mobility
Warm-up drills with 15kg bar
Snatch warm-up: 25kg x 3, 35 x 3, 45 x 2, 55 x 2, 65 x 1, 75 x 1
Snatch work: 80 x miss, 80 x 1 followed by 3 press-outs and 1 overhead squat
Snatch pulls: 80kg x 3, 85 x 3, 90 x 3
Front Squats: 105 x 2reps x 3sets

--

Wednesday 5/27/09: Gymnastics at OPG with StevO and Tracy.

6:30pm

Wrist prehab

Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:

Horizontal push, vertical pull

Parallette Bulgarian push-ups, 5 reps one way, rest, then 5reps the other way
Rings, pull-ups, 5 reps
Pseudo-planche pushups on floor, 5reps
Rings, L-sit pull-ups
Tuck planche push-ups on floor, 3 reps
Rings, Bulgarian pull-ups, 5 reps



Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5 reps one way, rest, then 5reps the other way
Bar, tuck front lever pull-ups, 5 reps
Parallel bars, Russian dips, 3reps
Parallel bars, extended tuck front lever pull-ups, 3reps
Parallel bars, L-sit dips, 5reps
Rings, ice cream makers, 5reps


Workout:

3 rotating sets of

Free handstand, as long as possible, attempts may be made until satisfied or frustrated
Face-to-wall handstand, 15sec. 1st set, then 25, then 35
Rings, tick-tocks to as large a ROM as possible, 1st set proper, 2nd set one leg, 3rd set extended tuck, 3reps each set



followed by 2 rotating sets + one extra ext. tuck planche set of

Floor, lift into an extended tuck planche
Rings, straight leg raise to inverted hang to straddle back lever to German hang to inverted hang to negative-only front lever eccentric (1st set proper, 2nd set one leg)


I was able to maintain the hold on both straddle back levers today, and I had great control with my one leg front lever negative. This new programming is awesome. My brother Tracy, who has only been doing this stuff with StevO and I is coming along quickly.

External rotation work:

Wall extensions, 10reps
DBs Cuban Press, 10# x 10reps

Chris H Laing
05-28-2009, 01:50 PM
So i noticed in another thread that you made some clubbells out of baseball bats. Would you mind sharing how you made them?

Garrett Smith
05-28-2009, 05:05 PM
Get some small bats, drill a hole in the bottom/base/butt of the handle, fill it with lead shot, then glue a bolt into/over the hole. Easy peasy. Got my bats at Play It Again Sports, lead shot at a gun shop, Krazy glue and bolts at a hardware store. The small bats came out to around 9# apiece, enough for someone new to CBs.

Chris H Laing
05-28-2009, 06:15 PM
I might just have to make some of those this weekend. Thanks for the info. :D

Troy Archie
05-28-2009, 09:11 PM
What is YRG? Is it this (http://www.yrgfitness.com/)? I can't quite take it seriously but after seeing the you tube videos I'm some what intrigued.

Garrett Smith
05-29-2009, 07:17 AM
Chris,
You're welcome. Have fun. Buy the shortest regular bats you can get, if they get too long the leverage (even with only lead) gets crazy.

Troy,
That's the new YRG site. The old one is www.yrgworkoutllc.com . That is the program that Gant, Derek S. and I talk about a lot, yes. It is good stuff--that's coming from a guy with over 10 years of "regular" yoga experience in many different styles. Worth the $$ you can save on yoga classes, for sure!

Garrett Smith
05-29-2009, 08:56 AM
Pics from last Saturday's workout--from left side of pic: StevO, me, Chris Falkner (from this board)...
http://photos-g.ak.fbcdn.net/hphotos-ak-snc1/hs019.snc1/4239_1149486251203_1048986488_461126_2191477_n.jpg
Taryn and Daddy on the floor after the workout:
http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs019.snc1/4239_1149486651213_1048986488_461127_2642422_n.jpg

Garrett Smith
05-29-2009, 07:42 PM
Thursday 5/28/09: YRG and Clean & Jerk workout.

1pm
YRG 20min. workout at the office.

6:30pm
Joint mobility
Clean & Jerk drills with 20kg bar

Clean & 2 Jerks warm-up: 30kg x 3, 40 x 2
Clean & Jerk warm-up: 50 x 2, 60 x 1, 70 x 1, 80 x 1, 90 x 1
Clean & Jerk work: 105 x 1 :D :D :D
Clean Pulls: 105 x 3reps x 3 sets
Back Squats: 105 x 3 x 2, 105 x 2 x 3

I'm happy about the 105kg C&J because my current PR is 107kg and my previous meet PR was 105kg. So, I just lifted 2kg less than my PR in practice, with very little psyche-up and actually on a day where I had a lot of emotional/stress stuff that I was dealing with for work. This means that I will likely easily set a PR in the next meet. My jerks are feeling much better, I'm locking out my arms when my feet hit the ground on a much more regular basis--this is what my coach Matt said I needed to work on.

My fatigue definitely set in after that C&J, so I took it about 5-10kg easier than "Rx'd" on my clean pulls and back squats. I was spent by that time.

--

Friday 5/29/09: Rest. No workout.

I meant to do some YRG until my lunch hour filled with patients and moving office stuff, then I meant to do some at home...none of it got done, obviously. Argh.

Garrett Smith
05-29-2009, 09:44 PM
Addendum--more from last Saturday's workout, I had no idea that StevO started filming...
http://www.youtube.com/watch?v=HRKbReBBtYA

I gotta start working on my posture more. :eek:

Garrett Smith
05-30-2009, 02:48 PM
Saturday 5/30/09: Gymnastics in garage, BearPowered DL/plyo workout in garage.

7:15am
Gymnastics strength training with StevO, Ian, and Tracy in garage.

Wrist prehab

Warmup:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar deadhang chest-to-bar pull-ups, 5reps
Ring push-ups with mature supports between, 5reps
Bar L-sit chin-ups, 5reps
Rings Bulgarian push-ups, 5reps
Bar wide-grip pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 40sec.
Bar tuck front lever pull-ups, 5reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 4reps
Rings Korean dips from bottom position up, 1 rep, got one!
Bar ice cream makers, 5reps


Workout, rotating through, alternating sets with StevO, Ian, and Tracy:

Parallettes - Negative-only free handstand push-up, 1 rep
Rings - Tuck front lever, 45 sec.
Parallettes - Negative-only free handstand push-up to partial concentric, 1 rep, finally got the push back up after hitting the bottom position! :D
Rings - Ext. tuck front lever, 15 sec.
Parallettes - Negative-only free handstand push-up, 1 rep
Rings - Extended tuck back lever, 45sec.
Parallettes - Negative-only free handstand push-up, 1 rep
Rings - Extended tuck back lever, 15sec.
Parallettes - Tuck planche push-up from bottom position into tuck planche hold, 15sec.
Rings - 5 inverted hang pull-ups to eccentric-only front lever letdown
Parallettes - Tuck planche push-up from bottom position into tuck planche hold, 15sec.
Rings - 5 inverted hang pull-ups to eccentric-only front lever letdown

External rotation:

Wall extensions,10reps
DBs Cuban Press, 10# x 12reps

--
30min. of rest, had some herbal tea + electrolytes and dark chocolate, then it was on to the DL/plyo workout. ~90degrees F in the shade of the garage for most of this workout...I actually like the warmth.
--
9:45am
BearPowered DL/plyo workout with Chris and Tracy.

Hurdle hip mobility, 5reps each drill

Plyos done immediately after DLs, with 5 minutes rest between ending a plyo set and the next DL set:

Deadlift (conventional): 275# x 3, 2, 2, 2, 3 = 12 reps total, increase of 3 reps total from last workout
4-way box plyos (10" box): 1 round after each DL set, I decided to get the DLs up to 5x5 before increasing the plyos

Parallette L-sits: 30sec., 23, 20, 17 = 90sec. total, able to get to 90sec. in 4 sets this time (5 sets last time)

ADDENDUM:
7:30pm
YRG 20min. workout

Garrett Smith
05-31-2009, 02:38 PM
Sunday 5/31/09: Hilly walk, manual labor.

7:30am
2.5mile hilly walk with me mum and the dog.

8:45am
About a half hour of deepening and widening a hole for my mom's Mother's day present--a plant I can't remember the name of--using a caliche bar (I just found out another term for it--"Mexican toothpick") to break through caliche (http://desertgardens.suite101.com/article.cfm/caliche___hard_desert_gardening).

Imagine a 5' straight thick metal bar with one end that's a wedge and the other is a point, then raising it above head level to then drive it down full force into the rock in order to "dig" a hole. It was fun in intervals, actually. Reminded me of sledgehammer work or med ball slams. Too bad it's a low power output exercise. :p :p :p My hands were actually a bit swollen afterwards, my grip is still not back to normal 8 hours later.

Garrett Smith
06-01-2009, 07:49 AM
Monday 6/1/09: Gymnastics push/pull.

6:30am

Gymnastics push/pull:


Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar deadhang chest-to-bar pull-ups, 5reps
Ring push-ups with mature supports between, 5reps
Bar L-sit chin-ups, 5reps
Rings Bulgarian push-ups
Bar wide-grip pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 40sec.
Rings tuck front lever pull-ups, 5reps, these are definitely harder than on the bar due to increased ROM
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 3reps
Rings Korean dips bottom up, 1rep
Bar ice cream makers, 5reps

Garrett Smith
06-03-2009, 08:26 AM
Tuesday 6/2/09: OL meet two week prep period begins.

Feeling fatigued today, and the joints at the base of both thumbs is still not quite right after the caliche bar work this weekend, even after laser therapy today. :confused: I'll do some more laser and simply take it easy. Today's plan was to go up to 80% of the goal weights for the upcoming meet. My goal is 90/112, which would improve my snatch by +3kg and my C&J by +5kg...both seem pretty manageable given what I've been doing in practice and the fact that I have been getting stronger in the DLs and improving my jerk.

Jump rope 250 single bounces

Snatch drills warm-up 15kg bar

Snatch warm-up: 35kg x 3, 45 x 2, 55 x 2, 65 x 1
Snatch work: 72.5 x 1 (~80% of 90kg)
Clean and Jerk warm-up: 45 x 2, 55 x 1, 65 x 1, 75 x 1
Clean and Jerk work: 90 x 1 (~80% of 112kg)

Chris and I considered doing some front squats, then quickly thought better of it. Both of us are dragging a little...this is why we are dropping the volume over these two weeks for recovery, so we erred on the side of too little.

Garrett Smith
06-05-2009, 06:40 AM
Wednesday 6/3/09: Gymnastics at OPG.

Joined by StevO and Tracy.

Wrist prehab
4 Hindu push-ups + 1 divebomber/pump
Warm-up, alternated sets of push/pull, rested during StevO and Tre's sets:

Horizontal push, vertical pull

(Low) parallette Bulgarian push-ups, 5 reps one way, rest, then 5reps the other way
Rings, sup.-to-pron. pull-ups, 5 reps
Pseudo-planche push-ups on floor, 3reps, moving hands further towards hips
Rings, L-sit pull-ups, 5 reps
(Low) parallettes tuck planche push-ups on floor from bottom up, 3 reps
Rings, Bulgarian pull-ups, 5 reps



Vertical push, horizontal pull

Parallel bars, Bulgarian dips, 5 reps one way, then 5reps the other way
Rings, tuck front lever pull-ups, 5 reps
Parallel bars, Russian dips, 5reps
Parallel bars, extended tuck front lever pull-ups, 3reps
Parallel bars, L-sit dips, 5reps
Rings, ice cream makers, 5reps, started swinging into these from an inverted hang on the first rep


Workout:

3 rotating sets of

Free handstand, as long as possible, attempts may be made until satisfied or frustrated
Face-to-wall handstand, 15sec.,
Rings, 360 pulls, 1st set one leg out (slightly piked) x 1rep, 2nd & 3rd sets ext. tuck x 2 reps



Followed by 3sets x 1 rep of straddle press to handstand--no hop/jump--against wedge pad back-to-wall, these felt really good, by the third set I was nearly able to balance away from the wall in handstand (first two sets were pretty much thunking into the wall/pad, but I got up!)

External rotation:

Wall Extensions, 10reps
DBs Cuban Press, 10# x 10reps

--

Thursday 6/4/09: OL meet two week prep.

Goals today were simple. 75% of projected competition maxes for singles, then a front squat double with the projected competition C&J max.

250 single bounce jump rope
Joint mobility

Snatch warm-up drills with 15kg bar
Muscle snatch + OHS + Tall snatch + Snatch: 25kg x 1, 35 x 1
Snatch warm-up: 45 x 2, 55 x 1
Snatch work: 67.5 x 1 (~75% of 90kg) plus 1 OHS and 3 press-outs

Clean & Jerk warm-up: 55 x 1 (extra jerk), 67.5 x 1, 77.5 x 1
Clean & Jerk work: 87.5 x 1rep x 2sets (~75% of 112kg), plus 3 press-outs on second set, repeated the lift because I forgot the press-outs on the first one

1 1/4 Front Squats: 70 x 2
Front Squats: 115 x 2, 100 x 3 x 2, got it up with some grind, not that bad all in all, goal was only 112kg, misloaded slightly so I did more than I "had" to :D

Good prep workout. I believe we are trying to hit 90%+ on Sunday, then ramping it down next week before the meet.

Derek Simonds
06-05-2009, 08:13 AM
Dr. G you are ready for the meet already. Nice job on the FS at 115 KG. That sure makes you feel good knowing if you can get under it you can stand up.

Garrett Smith
06-05-2009, 09:46 AM
Thanks for the encouragement Derek. Getting that front squat double in practice definitely boosts the confidence in my abilities for the upcoming meet. I'm making the steady progress I want (nice having gymnastics and OL, that way I can nearly always be improving in one if not both!), so I'm planning on not getting too greedy.

Man, I have to fit in 2 YRG sessions between now and Sunday! Hopefully I can fit that in today at lunch or in the afternoon...Saturday is garage gymnastics, I had to move the weekend weights workout to Sunday as Taryn, Cori, and I have family pictures on Saturday morning after gymnastics. :)

Garrett Smith
06-06-2009, 09:56 PM
Saturday 6/6/09: YRG, Gymnastics in garage.

6am
YRG Fat Burner workout at home.

7:00am
Gymnastics strength training in garage.

Wrist prehab

Warmup:

Horizontal push, vertical pull

Rings push-up position mature support iso hold, 60sec.
Bar deadhang chest-to-bar pull-ups, 5reps
Ring push-ups with mature supports between, 5reps
Bar L-sit chin-ups, 5reps
Rings Bulgarian push-ups, 5reps
Bar wide-grip pull-ups, 5reps

Vertical push, horizontal pull

Rings mature support iso hold, 40sec.
Bar tuck front lever pull-ups, 5reps
Rings dips with mature support between, 5reps
Bar extended tuck front lever pull-ups, 3reps
Rings Korean dips from bottom position up, 1.5 reps
Bar ice cream makers, 5reps


Workout, rotating through, alternating sets with StevO:

Parallettes - Negative-only free handstand push-up to partial concentric, 1 rep
Rings - Tuck front lever, 45 sec.
Parallettes - Negative-only free handstand push-up to partial concentric, 1 rep
Rings - Ext. tuck front lever, 15 sec.
Parallettes - Negative-only free handstand push-up to partial concentric, 1 rep
Rings - Extended tuck back lever, 35sec., ??? shorter than last time, StevO had this too!
Parallettes - Negative-only free handstand push-up to partial concentric, 1 rep
Rings - Extended tuck back lever, 25sec.
Parallettes - Tuck planche push-up from bottom position to tuck planche to shoulder stand to attempted concentric handstand push-up, 1rep
Rings - 5 inverted hang pull-ups to eccentric-only front lever letdown
Parallettes - Tuck planche push-up from bottom position to tuck planche to shoulder stand to attempted concentric handstand push-up, 1rep
Rings - 5 inverted hang pull-ups to eccentric-only front lever letdown

External rotation:

Wall extensions,10reps
DBs Cuban Press, 10# x 12reps

Family pictures at JC Penney later today! :)

Left knee is being a little funny, not feeling quite right when I'm in the locked position. This has been building for a while now, no big deal before, today it became something that I'm going to concern myself with. Did some DMSO and Traumeel today, along with wrapping it while going for a walk.

Definitely doing knee, hip, and ankle mobility before the OL workout tomorrow, along with some BodyTalk FastAid. Hopefully that will take care of this. If not, there's always the laser on Monday!

Garrett Smith
06-07-2009, 11:15 AM
Sunday 6/7/09: Hilly walk, OL meet two week prep.

7:15am
~2.5mile hilly walk with the parents and dog.

8:45am
Goals today were to hit 90% of the projected comp. max in both lifts. Lifting with Chris. Lifted in my Adidas OL pants with my "Cold Gear" UnderArmour tights underneats, for both the extra warmth and added proprioception for the left knee.

Lots of joint mobility today, particularly for the feet/ankles/knees/hips/thoracic.

Snatch warm-up drills with 20kg bar
Muscle snatch + OHS + Snatch balance + Tall snatch + Snatch: 25kg x 1, 35 x 1
Snatch warm-up: 45 x 2, 55 x 1, 65 x 1, 75 x 1
Snatch work: 82.5 x miss forward, tried again immediately, missed backward...took a couple minutes to get my stuff together, then came back and did 82.5 x 1 + 3 press-outs + 1 OHS :D
Clean & Jerk warm-up: 70 x 1, 80 x 1, 90 x 1
Clean & Jerk work: 100 x 1rep + 3 press-outs + 1 jerk grip half-ROM OHS

Good workout. I'm surprised about the missed snatches, but I'm okay with ending on a good note. My jerks felt really good today, so that definitely made up for it.

Tuesday will be both lifts to 85% of the openers and some heavy front squats, Thursday will either be off or just 80% of the openers.

My knee definitely felt better today than yesterday. I may wear the tights under pants all day.

Garrett Smith
06-08-2009, 09:57 PM
Monday 6/8/09: Rest. No workout.

Decided not to do anything today...well, I did one handstand at work. :)

Slept with my left knee wrapped last night. It feels better when wrapped and slathered in DMSO. I woke up to less weirdness in the knee (technical term).

Laser therapy to posterior left knee. It definitely felt better after that. Will do some more laser and neural therapy tomorrow.

Ate a monster dinner. Probably a 20-24 ounce T-bone, 4 slices of Texas toast with butter, 2 iced teas, some ranch beans, broccoli, and split an apple-peach cobbler plus ice cream with Cori. Mmmmmmm, good. This is the last cheat before the meet on Saturday.

Garrett Smith
06-10-2009, 04:23 PM
Tuesday 6/9/09: OL meet prep workout.

Goals today were to work up to 85% of planned openers, then some singles at 90% of front squats.

250 single bounce jump rope
Joint mobility

Snatch drill warm-up with 15kg bar
Muscle Sn + Sn Balance + Tall Sn + Snatch: 25 x 1, 35 x 1
Snatch warm-up: 45 x 2, 55 x 1
Snatch work: 70 x 1 (~85% of planned 81kg opener)

Then it started raining, the clouds looked threatening, so we went right into our work set of C&J with no build-up sets. :eek:

Clean & Jerk work: 87.5 x 1 (~85% of planned 102kg opener)

Then it stopped raining. :mad: :mad: :mad: We had already taken everything into the garage for the front squats.

Stop Front Squat + 1 1/4 Front Squat + Front Squat: 70kg x 1
Front Squat: 105kg x 1rep x 3sets (~90% of 118kg max)

Definitely feel like I'm still recovering from the overreaching of the previous three weeks. I may take Thursday completely off (this is what I did before the last meet) or super easy (like 40% lifts). We'll see.

Brandon Oto
06-10-2009, 05:21 PM
How's YRG treating you?

Garrett Smith
06-10-2009, 07:05 PM
I'm still liking it, not getting it in often enough.

It seems to make my glutes sore. I can't seem to figure out why, the figure-4 stretch that they do is pretty intense, but it doesn't seem proportional.

I am missing my group yoga classes. I may start going once a week again.

Brandon Oto
06-11-2009, 01:11 PM
What do you feel like you're getting out of it that you weren't from regular stretching, gymnastics, etc?

Garrett Smith
06-11-2009, 04:02 PM
I don't do much regular stretching, YRG and yoga are my stretching.

Other than those, most of my gymnastics stretching consists of German hangs and L-sit (and attempted V-sit) variations.

I was making steady progress on my hamstring flexibility with Bikram or 1-day per week "Power Hour Yoga" at a local place, I think I need to get back to that.

With my gymnastics training mainly being FL, BL, PL, and handstand/press, I'm not getting much flexibility from that.

Random answers, I know. I also just like yoga.

Garrett Smith
06-12-2009, 06:40 AM
Wednesday 6/10/09: Rest. No workout.

I had planned on doing gymnastics tonight, but my wife came down with the stomach flu. No fun. Taryn has also been really fussy lately due to teething, so it hasn't been an easy prep week.

Thursday 6/11/09: Final OL meet prep workout. Very easy.

Goal today was to do multiple reps with ~50% of projected meet max, that's it.

Joint mobility
Snatch drills warm-up with 15kg bar

Snatch warm-up: 25kg x 3, 35 x 2
Snatch work: 45 x 2reps x 3sets (~50% of 91kg)

Snatches felt really good today.

Clean work: 55 x 1rep x 4 sets (~50% of 112kg)

Done. Meet is Saturday, weigh in a 10am, 2hr, 15min drive to get there.

Derek Simonds
06-12-2009, 07:53 AM
You are ready and are going to crush this meet!

Garrett Smith
06-12-2009, 09:07 AM
Thanks Derek! :D

Garrett Smith
06-15-2009, 09:22 PM
Friday 6/12/09: Rest.

Dinner consisted of 1 pound of buffalo burgers plus organic sauerkraut, 1 pound of Brussels sprouts, 1 large sweet potato, butter, and two Reed's Ginger Beers. Yum. :)

Saturday 6/13/09: OL meet, my third one!

Warm-ups, obviously. Very similar to the warm-ups I do on a regular basis. The meet was in a small place, with a ton of people inside. One attendee used the word "clusterfuck" and "like Saving Private Ryan" to describe the chaos inside. Weighed in at 83.6kg in skivvies (last meet was 82.8 in clothes, no shoes). I've never seen so many misses in a meet--then again, this is only my third one. Anyway...

Snatch:
81kg (http://www.youtube.com/watch?v=hPu6wb7KyEk)
88kg - PR (http://www.youtube.com/watch?v=vHBama5qv1k)
91kg - miss (http://www.youtube.com/watch?v=J_LI2XTVmao), got it overhead in position, just put too much weight on my heels and...well, watch the video

Clean & Jerk:
102kg (http://www.youtube.com/watch?v=-lC1ZSrYy_s)
108kg - PR (http://www.youtube.com/watch?v=gQ_95cMF_S4)
112kg - cleaned it (PR) (http://www.youtube.com/watch?v=8538jr1fw8E), lost a lot of juice in standing up with it, leaned way too far forward on the jerk dip and just dumped it

Total: 196kg (+2kg PR)

So, four PRs (snatch, C&J, clean, and total) in one day. Not as good as I was hoping for, and still not bad improvement in 5 weeks (1kg each in Sn and C&J, 5kg in clean), so I'm happy. Creatine is a good thing.

Next up is the 100% RAW PL meet in Prescott mid-July. Benching on the weekends from now until then. Recently got a phone call from the Tucson Highland Games guy about training starting for that, need to call him back (Tucson HG are in October). Busy boy!!! :D