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Steve Rogers
04-20-2008, 08:05 PM
Here lies the tale of a 57 year old recreational athlete seeking to stay as active as I can for as long as I can. I have arthritis and inactivity is the kiss of death.

I've lifted weights and run since I was 15 for fitness, for my military career, and for various sports that have captured my fancy. I was relatively inactive from October 2003 through February 2007 because of some knee issues and life generally getting in the way. I'm 5' 11'' and my natural weight is probably about 200 pounds, but with the inactivity my weight had climbed to 237 pounds. I began watching my diet and working out more regularly and am now 214 pounds. Both my knees were scoped last year to clean up some of the effects of the arthritis and injuries.

I discovered CrossFit in October 2007 and have been practicing it since November. I've decided to try Scottish Heavy Athletics (a.k.a Highland Games) competition this year, and while I'm strong compared to the general population and fairly strong for CrossFit, I'm somewhat lacking for this endeavor and will spend the next few weeks building strength and working on throwing skills. At some point I plan to pick up the CA WOD, but for now will be working from "Starting Strength" 2nd. ed. I'll begin pretty conservatively as I'm still rehabilitating the knees and a shoulder that I tweaked last October.

Allen Yeh
04-21-2008, 03:40 AM
Welcome to the forum.

Have you seen the Throwers Section over on the Power and Bulk forum? Some good stuff over there.

Steve Rogers
04-21-2008, 08:00 PM
Thanks for the pointer, Allen.

Todays WOD

Back Squat - 45*5*2, 135*5, 185*5*3

Shoulder Press - 45*5*2, 65*5*3

Power Clean - 45*5*2, 65*5*3

Sit-up - 20, 15, 10

Bodyweight 212.0

NB. Shoulders tight and sore on BS warm-up sets, but OK for work sets. Left shoulder a bit weak and tight during SP and PC.

Steve Rogers
04-22-2008, 05:53 AM
Active Rest Day

Walk 2 miles carrying a pair of 3 lb Heavy Hands, pumping from waist to shoulder level and occasionally pressing overhead for several paces.

Steve Rogers
04-23-2008, 05:01 PM
2008-04-23 05:50

- Warmup

- Overhead Squat with pipe (< 5 #) 10 * 2

- Deadlift 135*5*2, 195*5, 245*5, 295*5

- Bench Press 45*5*2, 65*4

- Pull-up 7, 4, 4

- Lying External Rotation left 12*10*3, right 12*30

NB. All weights in pounds unless otherwise specified. Tweaked my left shoulder last fall doing wide grip bench press (pre-CrossFit) and it's still not right. I'll substitute push-ups for the time being.

Steve Rogers
04-25-2008, 06:08 AM
05:30 workout @Home

- Warm-up

- Back Squat 45*5*2

- Shoulder Press 45*5*2, 65*5, 70*5*3

- Power Clean 45*5*2, 65*5, 70*5*3

- Walking Lunge pair of 5 kg dumbbells, 50

- Lying External Rotation 5 kg left 10*3, right 30

- Sit-up 21, 16, 11

NB. So much for my 'Starting Strength' plans. New pain in my left (good) knee, a burning sensation just above the patella, prompted me to abort the squats. Shoulders tight, but no real pain for the SP and PC. If I have to limit myself to SP and PC, this should still help my throwing.

Steve Rogers
04-26-2008, 05:34 PM
17:40 workout @Home

- Warm-up

- Back Squat 45*5*2, 135*5, 165*5, 195*5*3

- Lying External Shoulder Rotation 5 kg, left 10*3 , right 30

NB. I decided to try the squats that I skipped yesterday. My knees felt OK today. My shoulder flexibility is a bit better, but left one is still weak.

Steve Rogers
04-29-2008, 04:38 AM
Yesterday, 18:00 Workout @ Longmont YMCA

- Warm-up + 10 Overhead Squats with light bar

- Pull-up 7, 5, 5

- Push-up 15, 15, 15

- Back Extension 20, 20, 20

- Half Quad Extension left 120*30, right 100*30

- Lying External Rotation left 12*15*2, right 12*30

Arden Cogar Jr.
04-29-2008, 10:01 AM
Welcome aboard!!!!!

As an aging guy who likes to push himself, here's some really important things you might want to consider purchasing to wear during your workouts - especially doing squats/deads/squat cleans/full snatches

Rehband warm pants -

Tommy Kono - waist belt

Tommy Kono - knee sleeves


You can get all of these at Jackals Gym - it's the Gillingham brother's site. They have exclusive rights to sell Rehband in the US, I think? Just google it, it should come up pretty quick.

In any event, I'm 38 now, but i thought all my heavy weight lifting was over about four years ago until a good friend introduced me to the above. Granted I've lightened up considerably and focued more on the speed lifts; but I can now lift the heavier weights and feel comfortable knowing that I'm warm, tight, and loose. I see it as reducing the injury potential.

Hope that helps?

All the best,
Arden

Steve Rogers
04-29-2008, 07:47 PM
Thanks for the welcome and the advice Allen. I used to wear a belt for power lifting, but never wraps. I've been lifting au natural this cycle, but maybe I should reconsider.

18:30 Olympic Lifting @ Boulder Crossfit

- Warm-up

- C2 Row @8, 500 m / 1:56

- Clean & Jerk 45 & 65 numerous singles

- Pressing Snatch Balance 15 numerous singles

NB. First time trying these, weights in pounds. Shoulders and knees felt OK.

Steve Rogers
04-30-2008, 06:17 AM
05:30 workout @Home

- Warm-up + Overhead Squat

- Power Clean 45*5*2, 66*5, 75*5*3

- Back Squat 45*5*2, 135*5, 185*5, 205*5*3

- Shoulder Press 45*5*2, 65*5, aborted (left shoulder)

- Sit-up 22, 17, 12

- Lying External Rotation left 11*15*2, right 11*30

NB. While my shoulders felt fine last night, it was enough work for my left shoulder to be tight and sore this morning.

Steve Rogers
05-02-2008, 07:04 PM
Yesterday: I saw my physical therapist to work on improving the ROM on my right knee.

Today: 05:50 workout @ Longmont YMCA

- Row 500m@8 / 2:02.8

- Warm-up

- Overhead Squat with pipe 10

- Power Clean 45*5*2, 65*5, 80*5, 95*4, 115*2, 135*1*2

- Lunge with pair of 15# DBs, 40

- Pull-up 7, 5, 4

- Bench Press 45*5*2

- Lying External Rotation left 11*30, right 11*30

NB. I decided to lay off deadlifts for a while. Left should felt pretty tight on first BP set, better on the second.

Steve Rogers
05-03-2008, 07:32 PM
16:30 workout @Home

I carried my 16# stone to Bohn Park to practice throwing (about half a mile).

- Overhead Shot was in the 17-20 foot range

- Braemar (standing) was in the 17-21 foot range

- Open (glide) was in the 20-22 foot range

Back home.

- Front Squat 45*10*3

- Lying External Rotation - left 11*30, right 11*30

NB. Pretty poor showing, but you have to start somewhere. Overhead Shot technique is particularly poor, I should be throwing farthest with this style.

Steve Rogers
05-05-2008, 05:53 AM
Yesterday helped with grounds clean-up at St Stephen's.

Today 05:30 workout @Home

- Warm-up

- Power Clean 45*5*2, 65*5, 85*5*3

- Back Squat 45*5*2, 135*5, 185*5, 215*5*3

- Shoulder Press 45*5*2, 65*5, 75*5

- Sit-up 30

- Lying External Rotation Left 30, Right 30

NB. Shoulder tight starting BS, but got better as I stretched them out. On the SP, left shoulder protested when I started my second 75# set, so I stopped. Still better than last week.

Steve Rogers
05-06-2008, 05:05 AM
CA WOD metcon 2008-04-30

Three rounds for time of

- 40 Sit-ups

- 20 Kettlebell Swings

- 10 Box Jumps - mid-thigh

05:30 workout @Home

- Warm-up

3 rounds, scaled to:

- 30 Sit-ups

- 20 KB Swings @ 24 kg

- 10 Box Jumps @ 6 inches

9:24

NB. Knees felt good. I need to find something taller to jump on.

Steve Rogers
05-07-2008, 06:23 PM
06:00 @ Longmont YMCA

- Warm-up

- Deadlift 135*5, 135*5, 225*5, 275*5, 305*5

- Pull-up 7, 6, 5 on the 3 minute

- Half Quad Extension Left 120*30, Right 110*30

- Bench Press 45*5*3

- Lying External Rotation Left 12*15*2, Right 12*30

NB. Back and knees felt good. Left shoulder tight on BP, but not bad.

Steve Rogers
05-09-2008, 05:43 AM
Yesterday - Physical Therapy - Right leg extension at 2 degrees, the best since my knee surgery.

Today workout 05:30 @Home

- warm-up

- Power Clean 45*5*2, 75*5, 95*5*3

- Back Squat 45*5*2, 135*5, 185*5, 225*5*3

- Shoulder Press 45*5*2, 65*5, 70*5*3

- Lying External Rotation Left 11*15*2, Right 11*30

NB. Hot spot on inside front of left knee after first 225 BS, OK for remainder. Shoulders felt good.

Steve Rogers
05-10-2008, 03:11 PM
15:40 workout @Home

50 Burpees for time, 11:16 in sets of 10

Only got 3 or 4 inches elevation on the jumps, but that was enough stress on my knee for now.

Steve Rogers
05-12-2008, 04:59 PM
"Fran" - rounds of 21-15-9 95# Thrusters and Pull-ups for time.

05:50 workout @ Longmont YMCA

- Warm-up

- Scaled Fran with 75# Thrusters 15:07

- Half Quad Extension Left 120#30, Right 120*30

- Lying External Rotation Left 12*30, Right 12*30

NB. Dead hang pull-ups in sets of 3. Could stand to go deeper for the thrusters. Not getting full extension with the right knee.

Steve Rogers
05-14-2008, 06:02 AM
Yesterday, felt draggy so I took an extra rest day.

Today, 05:30 @Home

- Warm-up

- Power Clean 45*5*2, 75*5, 105*5*3

- Back Squat 45*5*2, 135*6, 185*5, 235*5*3

- Standing Press 45*5*2, 65*5, 75*5*3

- Lying External Rotation Left 11*20+30, Right 11*30

Steve Rogers
05-16-2008, 08:24 PM
05:50 @ Longmont YMCA

- Warm-up

- Deadlift 135*5*2, 225*5, 275*5, 315*4

- Pull-up 8, 6, 5 on 3 minute intervals

- Half Quad Extension Left 120*30, Right 120*30

NB. All weights in pounds. Planned on 5 reps @ 315 on the deadlift, but back was feeling it, so I quit while I was ahead. Still trying to get full extension on the right knee.

Steve Rogers
05-17-2008, 07:51 PM
18:30 workout @Home

- Warm-up

- Kettlebell Clean and Press Ladder, 16 kg

- (1/1), (2/2), (3/3) for five rounds

NB. Back feels fine today but right knee has been angry and didn't like this afternoon's yard work, so I decided on the kettlebell ladder.

Steve Rogers
05-19-2008, 06:14 AM
05:30 workout @Home

- Warm-up

- Power Clean 45*5*2, 85*5, 115*5*3

- Back Squat 45*5*2, 135*5, 195*5, 245*5, 245*4, 225*5

- Standing Press 45*5*2, 65*5, 80*5*3

- Lying External Rotations Left 11*30, Right 11*30

NB. All weights in pounds. Felt slight strain in lower left back on 2nd 245 BS, so I backed off. It felt OK at 225.

Steve Rogers
05-21-2008, 06:51 PM
05:30 @Home

- Warm-up

- Power Clean 45*5*2, 95*5, 125*5*3

- Back Squat 45*5*2, 135*5, 195*5, 245*5*3

- Standing Press 45*5*2, 65*5, 85*5*3

- Lying External Rotation, Left 11*30, Right 11*30

NB. All weights in pounds. Lower left back felt tight after each BS work set. Some shoulder soreness, ROM slightly reduced on last few reps of left lying external rotation.

Steve Rogers
05-23-2008, 06:54 AM
06:00 @Home

Slept in this morning.

- Warm-up

- Power Clean 45*5*2, 95*5, 135*5*2, 135*4 failed on 5th rep

- Back Squat 45*5*2, 135*5, 195*5, 250*5*3

- Shoulder Press 45*5*2, 70*5, 90*5*3

- Lying External Rotation, Left 11*30, Right 11*30

NB.So ends this Starting Strength cycle. Could have been better, but I'm reasonably happy with my strength progression. My knees and shoulders have improved range of motion and less pain. I'll take a few days off and start back working on Olympic type lifts. All weights in pounds.

Steve Rogers
05-28-2008, 05:22 PM
05:50 @ Longmont YMCA

Body weight 212

Warm-up

Back Squat - 45*5*2, 135*5, 185*5, 225*3, 245*1, 265*1, 275*1

Standing Press - 45*5*2, 65*5, 85*3, 95*1, 100*1, 105*1

Deadlift - 135*5*2, 225*5, 275*3, 315*1, 355*1

NB. All weights in pounds. CFT of 735 is a "sorta max". I still had gas in the tank after each lift. No third attempt on deadlift as I was running short of time and didn't want to push my lower back. Knees and shoulders felt OK, though the left shoulder is noticeably weaker than the right.

Steve Rogers
05-29-2008, 05:15 AM
05:40 @Home

Warm-up

Farmer's Walk 0.6 mile with two 35 pound dumbbells in 12:46.

NB. House to Highway 66 and back, stopping to rest my grip several times. This is 1:01 better than the first time I tried this back in March.

Steve Rogers
05-30-2008, 05:23 AM
05:20 @Home

Warm-up

Power Clean - 45*10, 115*8, 115*6, 115*4

Shoulder Press - 45*10, 75*8, 75*6, 75*4

Front Squat - 45*10, 95*8, 95*6, 95*4

Lying External Rotation - Left 11*30, Right 11*30

NB. All weights in pounds. Inspired by Dan John's "Rapid Ascent" program, though I'm using a rack for the SP and FS. Poor flexibility is limiting depth on the FS, so I'll keep it at 95 until it improves. Work sets on 2 minute intervals.

Steve Rogers
06-02-2008, 05:53 PM
Yesterday - Practiced stone throwing with 16 pound stone in the open space at the end of our street. I warmed up with some overhead throws, then some standing throws, and finished with some glides. I have a lot of work to do before I'll be doing more than fighting over last place.

Today 05:20 @Home

Warm-up

Power Clean 45*10, 120*8, 120*6, 120*4

Standing Press 45*10, 80*8, 80*6, 80*4

Front Squat 45*10, 95*8, 95*6, 95*4

Lying External Rotation - Left 11*30, Right 11*30

Half Quad Extension - Left 100*30, Right 100*30

NB. All weights in pounds. My left shoulder continues to improve, but my right knee is still questionable. Are front squats harder on the knees than back squats?

Steve Rogers
06-04-2008, 05:26 AM
05:20 @Home

Warm-up

Power Clean 45*10, 125*8, 125*6, 125*4

Standing Press 45*10, 85*8, 85*6, 85*4

Front Squat 45*10, 95*8, 95*6, 95*4

Lying External Rotation Left 11*30, Right 11*30

Half Quad Extension Left 100*30, Right 100*30

NB. Weights in pounds, sets on 2 min. intervals. I'm getting a little lower on the FS. Feeling good.

Steve Rogers
06-06-2008, 05:31 AM
05:15 @Home

Body weight 213.0

Warm-up

Power Clean 45*10, 130*7, 130*6, 130*4

Standing Press 45*10, 90*8, 90*6, 90*4

Front Squat 45*10, 95*8, 95*6, 95*4

Lying External Rotation L 11*30, R 11*30

Half Quad Extension L 100*30, R 100*30

NB. I had a PT session yesterday and my therapist tried a different method of taping my right knee to improve alignment and patella tracking. It seems to be working and I got more depth in the front squat than I ever have. All weights in pounds.

Steve Rogers
06-08-2008, 04:08 PM
05:40 Warm-up

10:00 Highland Games practice at Side Creek Park in Aurora

Overhead, Braemar and Open Stone with 16# stone 19-22'.

28# Weight for Distance (standing, no turn) 20'.

42# Weight for Height, never got it over the 10' bar, but came close a couple o f times.

16# Hammer, about 50'.

Allen Yeh
06-08-2008, 05:35 PM
How has your highland prep been going?

Steve Rogers
06-09-2008, 05:47 AM
How has your highland prep been going?

Slowly. I may be trying to do too many things at one, rehab the right knee and left shoulder (and prehab the the other knee and shoulder), get stronger, and learn the HG events. I'm at the point where I'll shift to strength maintenance and begin concentration HG specific training. There's enough technique to learn that I don't want to throw by myself too much, so I'll begin doing some drills during the week and try to make some practice sessions with more experienced throwers who can critique my technique. I'm getting my feet wet this season and seeing how my body stands up to the stress of throwing. My competition goal for the year is not to be last in everything.

Steve Rogers
06-09-2008, 06:29 PM
05:15 @Home

Warm-up

Dead-lift: 135*5, 250*5, 225*5

Standing Press: 45*5, 95*5, 85*5

Kettlebell Swings: 24 kg., 1 min., alternating hands every 5 reps.

Lying External Rotation: Left 11*30, Right 11*30

Half Quad Extension: Left 100*30, Right 100*30

NB. Trying out Pavel's ideas in "Power To The People". It looks like travel may preclude Highland Games competition before late July so I'll continue strength emphasis for a bit longer. His recommended program uses just dead-lifts and side presses. I'm substituting the standing press with two hands because my left shoulder is still too weak for a side press with a 45# bar and I like kettlebells better for asymmetrical loads. He's probably right that the side press is good for the rotator cuffs, so I'll try them at a later date. I added the kettlebell swings for a little metcon and HG drill. The weight for height is much like a one hand KB swing that just keeps going up, letting go as it gets directly overhead.

Steve Rogers
06-10-2008, 05:42 AM
05:15 @Home

Warmup

Deadlift: 135*5, 255*5, 230*5

Standing Press: 45*5, 100*5, 90*5

Kettlebell Swing: 24 kg for 1 minute, alternating hands

Lying External Rotation: Left 11*30, Right 11*30

Half Quad Extension: Left 100*30, Right 100*30

NB. This is the first time I've deadlifted on two consecutive days. It'll be interesting to see how my body likes this.

Steve Rogers
06-11-2008, 05:36 AM
05:15 @Home

Warm-up

Deadlift: 135*5, 260*5, 235*5

Standing Press: 45*5, 105*5, 95*5

Lying External Rotation: Left 11*30, Right 11*30

Kettlebell Swing: 24 kg for 1 minute, alternating hands

Half Quad Extension: Left 100*30, Right 100*30

NB. Third day of this and I'm feeling fine. I'll take tomorrow off except for physical therapy, then do this Friday and Saturday.

Steve Rogers
06-13-2008, 07:29 PM
Yesterday - Physical therapy session. Discouraged that I'm not making significant progress on the ROM of my right knee. Taping the knee to twist the tibia slightly does help, so we'll keep trying that.


Today - 05:15 @Home

Warm-up

Dead-lift: 135*5, 265*5, 240*5

Standing Press: 45*5, 110*5, 100*5

Kettlebell Swing: 24 kg, 1 minute, alternating hands every 5 reps.

Lying External Rotation: Left 11*30, Right 11*30

Half Quad Extension: Left 100*30, Right 100*30

Steve Rogers
06-16-2008, 05:43 AM
05:30 @Home

Warm-up

Deadlift - 135*5, 270*5, 240*5

Standing Press - 45*5, 115*3, 105*5

Kettlebell Swing - 24 kg, alt. arm every 5 reps, 1 min.

Lying External Rotation - Left 11*30, Right 11*30

Step Up - 8 in., pair 35 Dumbbell, (Right + Left)*10

Steve Rogers
06-17-2008, 06:02 AM
05:25 @Home

Warm-up

Deadlift - 135*5, 275*5, 245*5

Standing Press - 45*5, 115*3, 105*5

Kettlebell Swing - 24 kg., alternate arm every 5 reps, 1 minute.

Lying External Rotation - Left 11*30, Right 11*30

Step Up - 8 inches, pair of 35# dumbbells, Left 15, Right 15

NB. Ending the 'Power To The People' experiment a little early. Pavel recommends doing at least 8 workouts in a cycle, but I think I've learned enough about it. My shoulder press stalled, but deadlift was still going strong. Multiple deadlifting days in a succession seems to work with the low volume. It helped that I started out with a pretty moderate weight. Considering the state of my left shoulder, I picked a more aggressive starting weight for the press which probably led to stalling out so soon. It's a nice, simple, pure strength program for a novice and could be modified for strength maintenance during the competitive season.

Steve Rogers
06-18-2008, 06:21 PM
05:30 Warm-up

08:30 Physical Therapy

NB. Not much of a workout. I walked to PT and back, a little over a mile each way (Lyons is a small town). I stopped before and after PT for a set of 4 pull-ups. I haven't done pull-ups in over a month, and it shows. Good news is that max extension on my right knee was 4 degrees before my therapist worked on it, best yet (10 degrees when I started PT). The knee was 3 degrees after manipulation and ultrasound. I'll be travelling for the next month, so I'll have to adapt my workouts.

Steve Rogers
06-21-2008, 06:35 PM
I flew from Denver to Bangkok Thursday/Friday, 28 hours house to hotel. I spent Saturday hanging around the hotel and recovering from jet lag. I got about 4 hours sleep in flight. I got to bed about 01:00 Saturday morning and awoke at 05:50. I did my morning stretch/warm-up and practiced pistols and one arm push-ups a bit.

I hung out at the hotel all day, beginning my jet lag recovery, had a massage for my aching joints. Started to fade late afternoon so I went to the fitness center to get the metabolism going. It's the best I've seen in a hotel, with free weights and a couple of rowing machines in addition to the more usual bikes, treadmills and Cybex machines.

16:30 Tabata Row - 8 rounds of 20 second sprint followed by 10 seconds easy rowing. I didn't measure the individual rounds, but totaled 62 calories.

Steve Rogers
06-21-2008, 08:42 PM
Awoke at 04:05 after about 7 hours sleep.

05:30 @ the hotel fitness center

Almost Dianne, but substituted regular push-ups for handstand push-ups.

For time, rounds of 21-15-9 of:

225# Dead-lift

Push-ups

11:55

Followed up with:

Side Press - 45# Olympic bar, Right 5 reps, left 5 reps.

NB. Broke dead-lifts into sets of 7, 5, and 4. Push-ups were easy, so I added the side press practice afterward. Left shoulder felt weak on first rep, then I locked down my core as Pavel and Rip advise and the remaining reps felt good. I should start working toward handstand push-ups.

Steve Rogers
06-23-2008, 04:36 PM
Awoke at 02:20 after about 4 hours sleep, common at this point in my jet lag recovery.

05:00 Workout in my room at the Royal Princess in Korat.

5 Pistols to desk chair and 5 one arm push-ups against desk (chest 4 inches from desk) for two rounds. Right leg feeling stronger.

19:30 5 pistols and 5 one arm push-ups as above.

NB. The hotel fitness center doesn't have any free weights, though it does have a Smith Machine that I might raid to use the plates for something. For now I'm trying out Pavel Tsatsouline's `Naked Warrior` strength training program.

Allen Yeh
06-24-2008, 04:45 AM
I flew from Denver to Bangkok Thursday/Friday, 28 hours house to hotel.


A beast of a trip isn't it? How long will you be out there for?

Steve Rogers
06-24-2008, 06:39 AM
Yes, it's a bear. I'm in Thailand for three weeks, then a week in Singapore before heading back to the states. Plays hell with the training plan.

Steve Rogers
06-24-2008, 06:46 AM
05:10 @ Hotel

Warm-up

Two rounds 5 desk chair Pistols and 5 One Arm Push-ups to desk

5 Pull-ups on the Smith Machine

Swim 25 yards * 10 untimed

20:00 @ Hotel

5 desk chair Pistols

5 One Arm Push-ups to desk

Allen Yeh
06-24-2008, 07:21 AM
Yes, it's a bear. I'm in Thailand for three weeks, then a week in Singapore before heading back to the states. Plays hell with the training plan.

Nice, I left Singapore last week. Beautiful city. First time there?

Steve Rogers
06-24-2008, 04:34 PM
Singapore is certainly a beautiful city, and very accommodating to dumb (monolingual) Americans. Lots of eating options, it might be the dining capital of the world. I think this will be my sixth visit. On one trip we went to a German restaurant and I pushed the envelope by ordering in German, but switched to English at the waitresses panicky expression.

Allen Yeh
06-24-2008, 08:40 PM
Have you gotten the brats down in Chinatown?

Steve Rogers
06-25-2008, 07:02 AM
Have you gotten the brats down in Chinatown?
I'm afraid I'll have to confess ignorance. Are they something I shouldn't have missed?

Steve Rogers
06-25-2008, 07:55 AM
05:05

Warm-up

Two rounds of 5 Pistols (desk chair) and 5 One Arm Push-ups (to desk).

Swim 25 yds * 10 on the minute.

21:30

5 Pistols (desk chair)

5 One Arm Push-ups (to desk)

Allen Yeh
06-25-2008, 08:05 AM
My cousin and her husband live there and told us it was something to try. He works for a German Semiconductor company so his colleagues say they remind them of home or better than home.

It's in the Chinatown night market, I think he's open at like 3 pm until 11? If you tell the taxi to take you to the Buddhist Tooth relic temple, the taxi drop off point is right on the other side of the night market. If you follow it along you'll see a booth called Erich's (some long Austrian word after it). I went there twice and it was good stuff.

Steve Rogers
06-25-2008, 03:38 PM
Thanks Allen. Erich's brats are now on the todo list for Singapore.

Steve Rogers
06-26-2008, 07:15 AM
05:10
Warm-up

Two rounds of 5 Pistols and 5 One Arm Push-ups

Rounds in 20 minutes of:
- 3 Pull-ups
- 5 Swings of 15 kg. plate left arm
- 5 Swings of 15 kg. plate right arm

13 rounds + 1 pull-up

21:00
5 Pistols
5 One Arm Push-ups

NB. Pistols to desk chair. One Arm Push-ups to 4" from desk. On the metcon, I dropped to singles after round 6.

Steve Rogers
06-27-2008, 07:02 AM
04:50
Warm-up
Two rounds of 5 Pistols each leg and 5 One Arm Push-ups each arm.

Swim 25 yards * 10 on the minute.

20: 30
5 Pistols each leg and 5 One Arm Push-ups each arm.

NB. Pistols to desk chair, One Arm Push-ups to desk (about 4 inches from it). Not quite over jet lag.

Steve Rogers
06-28-2008, 08:13 AM
Warm-up

Three rounds of:
- Pistols (5/5)
- One Arm Push-ups (5/5)

Practice spinning sprints (weight for distance drill)

Swim 25 yd. * 10 on the minute * 3

NB. Pistols to desk chair, One Arm Push-ups to desk (4 inches out). Hanging out at the hotel.

Steve Rogers
06-30-2008, 08:03 AM
05:10 Warm-up

Five rounds, scattered throughout the day, of:

Pistol (5/5)

One Arm Push-up (5/5)

NB. Pistols still to desk chair and One Arm Push-ups to desk(+ 4"), though they're getting better.

Steve Rogers
07-01-2008, 07:18 AM
05:10

Warm=up

Three rounds of 5 Pistols each leg and 5 One Arm Push-ups each arm.

Steve Rogers
07-02-2008, 07:41 AM
Warm-up

Two rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

Swim 25 yd * 10 on the minute

NB. Pistols to desk chair, One Arm Push-ups to desk.

Steve Rogers
07-03-2008, 03:46 PM
Warm-up

Two rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

Rounds in 10 minutes of:

- 2 Pull-ups

- 5 Swings of each arm with 15 kg. plate

12 rounds

Lying External Rotation, 5 kg. plate, (10/10)*2

NB. Pistol balance is getting better. I've been neglecting the shoulder rotations since there are no dumbbells in the fitness center and it shows, so I was motivated to improvise with the plate.

Steve Rogers
07-04-2008, 07:18 AM
Warm-up

Three rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

NB. Late night out last night with our Thai colleagues, so I only got about four hours sleep.

Steve Rogers
07-05-2008, 07:14 AM
05:10

Warm-up

Two rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

08:45

Rode a bicycle around the Korat Zoo for a couple of hours. It's very nice, with large habitats for the animals, but that spreads things out a lot.

16:45

Warm-up

As many power clean and press as possible with a pair of 20 kg. dumbbells in 10 minutes. (34)

Swim 25 yds. * 10 on the minute.

NB. Pistols to desk chair (balance improving) and One Arm Push-ups to desk (getting to within two inches of the desk on some reps. Left shoulder still a little weak from last Fall's injury, failing to complete the press on a couple of reps.

Steve Rogers
07-07-2008, 07:19 AM
Rest day yesterday, I wandered around historical sites dating back a millennium and jumped in the pool to down when I got back to the hotel.

Today 05:10

Warm-up

Two rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

Rounds in 10 minutes of:

- 1 Pull-up

- Dumbbell Swings, 20 kg., (5/5)

13 rounds + 1 Pull-up and 5 swings with left arm.

Lying External Rotation, 6 kg., (10/10)*3

Steve Rogers
07-08-2008, 07:37 AM
04:30

Warm-up

Two rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

One Arm Press, 20 kg. Dumbbell (0/1)

Press, pair of 20 kg. Dumbbells * 1

Thrusters, pair of 20 kg. Dumbbells, 10 minutes, 100 reps

NB. First time to manage chest to desk on One Arm Push-ups. These have been harder than I expected. Left shoulder is still a bit weak, failing on the One Arm Press, though subsequently pressing with both dumbbells at once wasn't that difficult. This is consistent with the theory that recruiting muscles that don't directly contribute to a movement can improve the recruitment of the working muscle fibers. Left shoulder is toast.

Steve Rogers
07-09-2008, 08:51 AM
05:10

Warm-up

Pistols (5/5), (5/5)

Rounds in 10 minutes of:

- 1 Pull-up

- 5 Swings Left, 20 kg. Dumbbell

- 5 Swings Right, 20 kg. Dumbbell

14 rounds

Steve Rogers
07-10-2008, 06:58 AM
2008-07-10

Warm-up

Three rounds of:

- Pistols (5/5)

- One Arm Push-ups (5/5)

NB. Pistols to desk chair , One Arm Push-ups to desk.

Steve Rogers
07-10-2008, 04:47 PM
05:20

Warm-up

Pistols (5/5),(5/5),(5/5),(5/5),(5/5)

Press Ladder with pair of 20 kg. dumbbells
- 1,2,3,4,5,4,3,2,1

Lying External Rotation, 6 kg. dumbbell (10/10),(10/10),(10/10)

Turkish Getup, 6 kg dumbbell (1/1)

NB. Pistols to desk chair. Balance is still biggest challenge. 5 minutes rest between Pistol sets, 1 minute rest between press sets. Left shoulder felt weak.

Steve Rogers
07-12-2008, 10:54 PM
Warm-up at 05:00, then Pistols (5/5) * 4 spread through the day. Traveled from Korat, Thailand to Singapore.

Steve Rogers
07-20-2008, 12:30 PM
Rest Day

Walked for a couple of hours, picking up some books at at the Orchard Road Kinokunyia book store. Swam a little in the afternoon.

Steve Rogers
07-20-2008, 12:31 PM
Warm-up

Deadlift 135#*5, 225*5, 245*5, 265*5, 275*5

Lying External Rotation 5 kg. (10/10)*3

Steve Rogers
07-20-2008, 12:32 PM
Warm-up

Clean & Press 45#*5, 95*1*5

Push Press 95*3*5

Push Jerk 95*5*3

Pistols (5/5)* 4

NB. One minute rest between sets. Poor form on push jerks, need practice.

Steve Rogers
07-20-2008, 12:33 PM
Warm-up

50 Burpees for time: 8:50

Lying External Rotation 5 kg., (10/10)*3

NB. Previous 50 Burpee time was 11:16 on 2008-05-10, but that was at about a 10,000 foot elevation. Touched low ceiling, about a 4 inch jump.

Steve Rogers
07-20-2008, 12:34 PM
Warm-up

Power Clean & Press pair of 20 kg. dumbbells for reps in 10 minutes: 36

Lying External Rotation 5 kg, (10/10) * 3

NB. 34 reps on 5 July.

Steve Rogers
07-20-2008, 12:35 PM
Warm-up

Pistols (5/5)*6, spread through the day.

Steve Rogers
07-21-2008, 04:34 AM
Flew from Singapore to Denver on Saturday. I didn't make it to Erich's Brats, but did have some good meals at old favorites. Sunday awoke at 02:30 and went to the Vietnam Travelling Vietnam War Wall in Boulder. I caught up on some chores.

Today

Warm-up

Turkish Getups with a 12 kg. kettlebell: (f/1), (1/1), (1/1), (1/1), (1/f)

NB. Awoke a 03:30 this morning and started warm-up about 04:45. This was the first time I've successfully performed a getup with my left arm with more than 5 kg., so the shoulder is improving despite slower progress than I'd like. On the first left getup I lost concentration about 3/4 of the way up and let the kettlebell fall. On the last right getup I lost concentration on the way down.

Steve Rogers
07-22-2008, 04:22 AM
03:30 Wake-up

Warm-up

Kettlebell Swing, 24 kg, 10 minutes, (5/5)*14

NB. Knees were sore after yesterday's Getups. I saw my orthopedist yesterday afternoon and the x-rays show that the arthritis is progressing. He asked me when I wanted to have them replaced.

Allen Yeh
07-22-2008, 06:25 AM
Yikes, that's not great news.

How long did he say you have? I can't recall at the moment but I think you may have mentioned it before, what are you taking for the arthitis right now? What about dietary changes? Ever thought about going Paleo? I know my wife claims she had less knee pain when she was completely gluten/nightshade free. She has some arthitis in her knees from her health conditions.

Steve Rogers
07-22-2008, 06:56 PM
I'm not on a time-line, I can wait as long as I can tolerate the pain. My orthopedist back in Oklahoma told me I was a double knee replacement candidate ten years ago. The right knee is now bone on bone and the left isn't far behind. I'm taking Aleve, though I've tried all the common anti-inflamatories. They all work to a point, but none get me to the pain free state for any length of time. At this point I doubt that diet would have much effect on the knees, though it could help my other joints. I'll consult with another orthopedist before making a decision.

Steve Rogers
07-23-2008, 05:03 AM
Warm-up

Kettlebell Press Ladder, 16 kg
(1/1),(2/2),(3/3),(5/5)
(1/1),(2/2),(3/3),(4/4),(5/5)
(1/1),(2/2),(3/3),(4/4),(5/5)

Lying External Rotation, 5 kg., (10/10)*3

NB. Managed to sleep until 04:15 this morning. In addition to the Aleve, I'm taking a glucosamine/chondroitin complex, fish oil, and magnesium for my joints.

Steve Rogers
07-24-2008, 06:25 PM
Warm-up

Back Squat 45#*5*2

Kettlebell Swing, 16 kg., 10 minutes, 220 reps switching hands every five reps, broken into 70 reps, 30, 30, ...

Lying External Rotation, 5kg., (10/10)*3

NB. Jet lag had me up at 02:15 this morning, not unusual at this stage. Right knee didn't like the squats even with just the bar, though body weight squats in my warm up weren't a problem. I'm getting better ROM on the Lying external Rotation for the shoulders.

Steve Rogers
07-25-2008, 05:39 AM
Warm-up

Kettlebell Press Ladder, 16 kg.
(1/1),(2/2),(3/3),(4/4),(5/5)
(1/1),(2/2),(3/3),(4/4),(5/5)
(1/1),(2/2),(3/3),(4/4),(5/5)
(1/1),(2/2),(3/3),(4/4)
(1/1),(2/2),(3/3),(4/4)

Lying External Rotation, 5 kg. (10/10)*3

NB. Slept better, 22:00 to 04:50. Shoulders are felling pretty good.

Steve Rogers
07-26-2008, 05:54 AM
Warm-up

Kettlebell Swing, alternating hands every 5 reps, 16 kg., 10 minutes, 240 reps.

Lying External Rotation, 5 kg., (10/10)*3

NB. In beautiful Rawlins, Wyoming. Slept 22:15 - 04:00.

Steve Rogers
08-02-2008, 04:53 PM
Warm-up

Hike 4.7 miles in Glacier National Park, Sun Point to St. Mary's Falls and back.

NB. Staying in the Isaac Walton Inn, a still functioning railroad hotel and depot on the southern boundary of the park.

Steve Rogers
08-02-2008, 04:59 PM
Warm-up

Kettlebell Press Ladder, 16 kg.
(1/1),(2/2),(3/3),(4/4),(5/5)
(1/1),(2/2),(3/3),(4/4),(5/5)
(1/1),(2/2),(3/3),(4/4),(5/5)
(1/1),(2/2),(3/3),(4/4),(5/5)
(1/1),(2/2),(3/3),(4/4),(5/5)

Lying External Rotation, 5 kg., (10/10)*3

NB. Staying at Priest Lake, Idaho, a very beautiful place.

Steve Rogers
08-02-2008, 05:02 PM
Warm-up on the boat dock.

An invigorating 15 minute swim in Priest Lake.

Steve Rogers
08-02-2008, 05:06 PM
Warm-up

Kettlebell Clean and Press, 16 kg.
(5/5),(5/5),(5/5),(5/5),(5/5)

Lying External Rotation, 5 kg., (10/10)*3

Steve Rogers
08-02-2008, 05:14 PM
Warm-up

Kettlebell Swing, 16 kg., 10 minutes, 255 reps, switching hands every 5 reps.

Lying External Extension, 5 kg. (10/10)*3

NB. Riggins, ID

Steve Rogers
08-02-2008, 07:20 PM
Warm-up

I took my 16 kg. kettlebell for a 40 minute walk along the Snake River, mostly Farmer's Walk style alternating hands every minute or so, but I did press it to do four Waiter Walks of about a 100 feet each.

NB. Idaho Falls, ID.

Steve Rogers
08-04-2008, 06:17 PM
Warm-up

Deadlift 135*5, 225*5, 275*3, 315*1, 330*1*2

Pull-ups 3

Lying External Rotation (10/10)*3

NB. It was a fun trip, but it's good to be home. Pull-ups have degraded, not a max effort, but I didn't have many more in me.

Steve Rogers
08-05-2008, 07:02 PM
Warm-up

Footwork Drills

Press 45*5*2, 65*5, 85*3, 105*3*5

Lying External Rotation (10/10)*3

Pull-up 3

NB. Trying GTG for pull-ups. The shoulders are feeling pretty good.

Steve Rogers
08-07-2008, 07:23 PM
Warm-up

Footwork Drills

Weight for Distance Drill, 16 kg. kettlebell

Kettlebell Swing, 24 kg., 5 minutes, 90 reps, switching hands every 5 reps

Pull-ups 3*3

Steve Rogers
08-07-2008, 07:32 PM
Warm-up

Pull-up 3*3

NB. I consulted with another orthopedist about knee replacements, though I don't think I'm ready for that yet. I'll continue with some physical therapy, working ROM, and strengthening the quads.

Steve Rogers
08-10-2008, 06:16 PM
I competed in my first Highland Games today, the `Rocky Mountain Highland Games (http://www.scottishgames.org/) in Highlands Ranch, Colorado. I had fun, learned a lot, and wasn't last in everything, so it was a successful experiment.

Stone Put (17# Braemar Style) - 17.95'

Hammer Throw (16#) - 43.25'

Sheaf Toss (16#) - scratch

Weight for Distance (42#) - 11.25'

Caber Toss (15.07'x70#) - scratch

Weight for Height (42#) - 9'

Weight for Distance (28#) - 21.8'

Steve Rogers
08-11-2008, 04:50 PM
Warm-up

Deadlift 135#*5, 225*5, 255*5, 275*5, 285*5

Lying External Rotation, 5 kg. (10/10)*3

Pullup 3, 3, 3

Steve Rogers
08-12-2008, 06:42 PM
Warmup

Kettlebell Press Ladder, 24 kg.
(1/1),(1/2),(1/3),(1/3)
(1/1),(1/2),(1/3)
(1/1),(1/2),(1/3)

Kettlebell Swings, 24 kg., 5 min., 60 reps changing hands every 5 reps.

Lying External Rotation, 5 kg. (10/10)*3

Pullup 3, 3, 3

NB. 16 kg. felt easy enough for the KB presses the last time I did them to encourage me to increase the weight. The 24 kg. is the next size that I have so I gave it a shot and obviously my left shoulder is still weak. I'll keep it there and see how it goes.

Steve Rogers
08-14-2008, 06:01 PM
Warmup

Pullup 3,3,3

Steve Rogers
08-14-2008, 06:03 PM
Body Weight 208.0#

Warmup

Back Squat 45#*5*2, 135*5, 185*3, 225*3, 245*1, 265*1, 275*1

Press 45*5*2, 65*5, 85*3, 95*1, 115*0

Lying External Rotation 5 kg. (10/10)* 3

NB. Short of time and motivation this morning. I forgot to take any anti-inflammatories last night and my joints weren't happy.

Steve Rogers
08-15-2008, 06:29 PM
Warmup

Kettlebell Swings, 24 kg., 10 minutes, 140 reps switching hands every 5 reps

Lying External Rotation 5 kg. (10/10)*3

Steve Rogers
08-18-2008, 05:15 PM
Warmup

Deadlift 135#*5, 225*5, 275*5, 285*5, 295*5

Press 45*5, 65*5, 85*5*3

Lying External Rotation 5 kg., (10/10)*3

Pullups 4, 4, 4

Steve Rogers
08-19-2008, 07:02 PM
Warmup

Pullups 4,4,4

Practice Open Stone, 16#, using the glide for 45 minutes.

Steve Rogers
08-20-2008, 05:55 PM
Warmup

Back Squat 45#*5*2, 135*5, 185*5, 225*5*3

Press 45*5*2, 75*5, 90*5*3

Lying External Rotation 5 kg. (10/10)*3

Pullups 4,4,4

Steve Rogers
08-21-2008, 06:25 PM
Warmup

Kettlebell Snatch, 24 kg., (1/1)*5

Kettlebell Swing, 24 kg., 10 minutes, 130 reps, switching hands every 5 reps.

Lying External Rotation, 5 kg., (10/10)*5

Pullup 4,4,4

NB. First time trying kettlebell snatches with the left arm at 24 kg. and only a few times with lighter weights. Form was a little wobbly, but the shoulder felt good.

Steve Rogers
08-22-2008, 07:48 PM
Warm-up

Body-weight 210

Front Squat 45*10, 65*5, 85*3, 105*3*5

Press 45*5*2, 65*5, 95*3*5

Lying External Extension 5 kg. (10/10)*3

NB. Front squats limited by poor flexibility and left knees sore so I may not include these in my program.

Steve Rogers
08-24-2008, 04:28 PM
Highland Games Practice in Arvada

Open Stone, 16#, best throw 22 ft.

Weight for Distance, 42#, 12.5 ft.

Weight for Distance, 28#, 24 ft.

Hammer, 16#, 40.5 ft.

Caber Toss, getting better at the "pick", but still haven't turned one.

Sheave Toss, 16 #, bar was way to high for me, but I was getting 10 to 12 feet height and not hitting the upright, so a little progress there.

Steve Rogers
08-25-2008, 06:32 PM
Warm-up

Deadlift - 135*5*2, 225*5, 275*5, 295*5, 305*4

Press - 45*5*2, 75*5, 95*5*3

Lying External Rotation 5 kg. (10/10)*3

Pull-ups 4*3

NB. Body weight down to 206.5 pounds this morning, a milestone of sorts, since that's 30 pounds down from my maximum of 237 in February 2007.

Steve Rogers
08-26-2008, 06:45 PM
Warm-up

Pull-up 4*3

Practice Braemar and Open Stone, 16#

Best Braemar 22 ft.

Best Open 21 ft.

The Open Stone should be better than the Braemar. I'm not landing in a good power position from the glide.

Steve Rogers
08-27-2008, 07:54 PM
Warm-up

Back Squat 45*5*2, 135*5, 185*5, 235*5*3

Press 45*5*2, 75*5, 95*5*3

Lying External Rotation 5 kg. (10/10)*3

Steve Rogers
08-28-2008, 05:31 AM
Warm-up

Kettlebell Snatch 24 kg., (1/1)*5

Kettlebell Swing 24 kg., 10 minutes, 150 reps, switching hands every 5 reps.

Lying External Rotation 5 kg. (10/10)*3

Dumbbell Reverse Wrist Curl 5 kg. * (10/10) * 3

Dumbbell Wrist Curl 5 kg. * (10/10) * 3

Steve Rogers
08-31-2008, 05:37 PM
I competed in Master's Class at the Rushmore Highland Games in Rapid City, SD.

16# Open Stone 19.00 ft. (12)

16# Hammer 41.37 ft. (11)

16# Sheaf Toss 12 ft. (11)

42# Weight for Distance 15.52 (11)

Caber Toss 72# by 15 ft., didn't turn it but got 30 degrees, (11)

28# Weight for Distance 23.11 ft. (10)

42# Weight for Height 10 ft (6)

Over all 2514 points (decathlon scoring) for 11th place out of 12.

Making progress as these are all better than I did at Highlands Ranch with the exception of Open Stone. I put a 17# stone 17.95 ft. Braemar style there, and should be good for over 20 ft. using a glide.

Steve Rogers
09-01-2008, 03:42 PM
Yesterday

Warm-up

We did touristy things, Mount Rushmore, Crazy Horse Mountain, etc.

Walked the President's Trail at Mt. Rushmore, only about a mile and a half, but it has a fair amount of vertical.

Today

Warm-up

100 Squats, 100 Push-ups, 100 Sit-ups

Total time: 14:52

Drove from Rapid City back to Lyons.

Steve Rogers
09-02-2008, 05:34 AM
Warm-up

Kettlebell Clean & Press, 24 kg.
(1/1),(2/2),(3/3)
(1/1),(2/2),(3/3)
(1/1),(2/2),(3/3)

Kettlebell Goblet Squat, 24 kg.
5,1

Kettlebell Suitcase Deadlift, 32 kg.
(5/5), (5/5), (5/5)

Lying External Rotation, 5 kg. Dumbbell (10/10)*3

Reverse Wrist Curl + Wrist Curl Super Sets 5 kg. Dumbbells
(10/10)*3

NB. Right bicep tendon protested holding the kettlebell in position for the goblet squats. Left shoulder is much better, but right one now has a little soreness.

Steve Rogers
09-03-2008, 07:50 PM
Warm-up

Practice Throwing 16# Stone

Braemar max 21 ft.

Open max 22 ft. (glide)

Steve Rogers
09-05-2008, 05:28 AM
Warm-up

Kettlebell Clean & Press 24 kg.
(1/1),(2/2),(3/3)
(1/1),(2/2),(2/2)
(1/1),(2/2),(3/3)

Kettlebell Swing, 24 kg., 10 minutes, 147 reps.
Changed hands ever 5 reps.

NB. I saw my physical therapist yesterday and won't be back unless something changes for the worse. My knees have pretty much stabilized.

Steve Rogers
09-08-2008, 05:50 PM
Competed in the Long's Peak Highland Games. They're larger and better known than the other games that I've entered, with athletes from as far away as Ontario, Canada. I did reasonably well, with a personal best in the 16# hammer. I still haven't turned a caber, but I'm getting better control over the beast, so with a little more practice, I should be there.

I didn't record my throws and will update this when the official results are posted.

Steve Rogers
09-08-2008, 07:15 PM
Warm-up

Back Squat 45#*5*2, 135*5, 185*5, 205*5*3

Standing Press 45*5*2, 65*5*4

Power Clean 45*5*2, 65*5*4

Lying External Rotation 5 kg dumbbell, (10/10)* 3

Reverse Wrist Curl 20*10*3

Wrist Curl 30*10*3

NB. Knees are so so, shoulders better but not good enough, and I'm dealing with a touch of tendinitis in my right biceps and triceps. I'd planned for Long's Peak to be my last Highland Games of the season, but one just popped up on October 4th in Denver and I've decided to throw in it since I missed a couple of games while in Asia this summer. I'm planning a linear progression o the BS, SP and PC beginning today and continuing for three weeks, then tapering the last week.

Steve Rogers
09-09-2008, 07:13 PM
Warm-up

Practiced throwing 16# Braemar and Open Stone until it started raining.

Steve Rogers
09-10-2008, 05:53 AM
Warm-up

Back Squat 45#*5*2, 135*5, 185*5, 215*5*3

Press 45*5*2, 65*5, 70*5*3

Power Clean 45*5*2, 65*5, 70*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 25*10*3

Wrist Curl 35*10*3

Steve Rogers
09-12-2008, 05:25 AM
Warm-up

Back Squat 45*5*2, 135*5, 185*5, 225*5*3

Press 45*5*2, 65*5, 75*5*3

Power Clean 45*5*2, 65*5, 75*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 30*10*3

Wrist Curl 40*10*3

NB. Two minutes rest between squat, press, and power clean work sets, others about 20 seconds.

Steve Rogers
09-14-2008, 06:53 PM
Warm-up

Practiced Braemar and Open Stone throwing.

Steve Rogers
09-15-2008, 05:52 AM
Warm-up

Back Squat 45*5, 135*5, 185*5, 235*5*3

Press 45*5*2, 65*5, 85*5*3

Power Clean 45*5*2, 65*5, 85*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 35*10*3

Wrist Curl 45*10*3

Steve Rogers
09-17-2008, 08:36 PM
Warm-up

Back Squat 45*5, 135*5, 195*5, 245*5*3

Standing Press 45*5*2, 75*5, 95*5*3

Power Clean 45*5*2, 75*5, 95*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 40*10*3

Wrist Curl 50*10*3

Steve Rogers
09-18-2008, 06:06 PM
Warm-up

Practice Open Stone

Steve Rogers
09-19-2008, 02:02 PM
Warm-up + C2 Row 3 minutes @ level 6

Power Clean: 45*5*2, 75*5, 95*5*3

Back Squat: 45*5, 135*5, 205*5, 255*5*3

Shoulder Press: 45*5*2, 75*5, 105*5*3

Ab Rolls 5

NB. PC's should've been 105, but I was distracted and loaded the wrong weight.

Steve Rogers
09-22-2008, 06:49 PM
Warm-up

Back Squat 45*5, 135*5, 205*5, 265*5*3

Shoulder Press 45*5*2, 85*5, 110*5*3

Power Clean 45*5, 65*5, 85*5, 105*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 45*10*3

Wrist Curl 55*10*3

Steve Rogers
09-25-2008, 05:56 AM
Warm-up

Back Squat - 45*5, 135*5, 205*5, 275*5*3

Standing Press - 45*5*2, 95*5, 115*(5,5,4)

Power Clean - 45*5, 65*5, 95*5, 115*5*3

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curl - 45*10*3

Wrist Curl - 60*10*3

Steve Rogers
09-27-2008, 07:04 PM
Warm-up

With a 30# Powerball:
- Suitcase walk to Bohn Park
- Practice Throwing Weight for Distance and Height
- Suitcase walk home

NB. I made the mistake of wearing my Keen sport sandals and slid around too much. Don't want to do that again.

Steve Rogers
09-28-2008, 01:35 PM
Drove down to Arvada to practice Caber Toss, and the Braemar and Open Stone.

Steve Rogers
09-30-2008, 07:42 PM
Warm-up

Power Clean - 95*8, 95*6, 95*4

Standing Press - 95*8, 95*6, 95*4

Front Squat - 45*5, 45*5, 45*5

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curls - 45*10*3

Wrist Curls - 60*10*3

NB. One minute rest between sets an weights in pounds. I'm tapering before my last Highland Games of the season next Saturday. I tried Front Squats with 105# on 22 Sep. and my knees didn't like them. However, with my arthritis, strengthening the vastus medialus should improve stability and prolong the life of my knees so I decided to try them again starting with very light weights. The knees feel fine. We'll see how it goes.

Steve Rogers
10-01-2008, 06:24 PM
Warm-up

Braemar and Open Stone practice.

Steve Rogers
10-02-2008, 06:18 PM
Warm-up

Power Clean - 100*(8,6,4)

Standing Press - 100*(8,6,4)

Front Squat - 55*(8,6,4)

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curl - 45*10*3

Wrist Curl - 60*10*3

Steve Rogers
10-05-2008, 07:57 PM
I competed in the `RMSA <http://rmsa.org>`_ Fall Fling Highland Games. I'm happy with my performance, improving in several events. My knees have continued to get better and I've had fun. The Highland Games atmosphere is competitive, but friendly.

I finally turned a caber, so I'm beginning to feel like a real heavy events athlete. Now, if I can just get the spinning down for the weight for distance events.

Allen Yeh
10-06-2008, 05:21 AM
Nice, any video/pictures of you in the events?

Steve Rogers
10-06-2008, 06:40 PM
Unfortunately, no photos or videos..

Steve Rogers
10-06-2008, 06:42 PM
Power Clean - 105*(8,6,4)

Standing Press - 105*(8,6,4)

Front Squat - 65*(8,6,4)

Push Up - 16,12,8

Lying External Rotation - 15*(10/10)*3

Wrist Curl - 60*10*3

Reverse Wrist Curl - 45*10*3

NB. All weights in pounds.

Steve Rogers
10-08-2008, 07:37 PM
I took my mountain bike part way up the new trail that goes to Heil Ranch, about 25 minutes out (mostly uphill) and 10 minutes back (mostly downhill).

Steve Rogers
10-11-2008, 04:49 PM
Warm-up

Deadlift - 135*5, 250*5, 225*5

Standing Press - 65*5, 115*5, 105*5

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curl - 45*10*3

Wrist Curl - 60*10*3

NB. Basing the next couple of weeks on Pavel's "Power to the People", though I'm using two arm presses instead of one arm presses. All weights in pounds.

Steve Rogers
10-13-2008, 07:03 PM
Warm-up

Deadlift - 135*5, 260*5, 235*5

Standing Press - 65*5, 120*5, 110*5

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curl - 50*10*3

Wrist Curl - 70*10*3

NB. I started out a little high on the press and won't be able to sustain a linear progression, so I'll try a step progression instead.

Steve Rogers
10-14-2008, 07:42 PM
Warm-up

Deadlift - 135*5, 270*5, 245*5

Press - 65*5, 120*5, 110*5

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curl - 50*10*3

Wrist Curl - 70*10*3

Steve Rogers
10-16-2008, 05:52 PM
Warm-up

Deadlift - 140*5, 280*5, 250*5

Press - 65*5, 120*5, 110*5

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curl - 50*10*3

Wrist Curl - 70*10*3

Steve Rogers
10-18-2008, 06:38 PM
Warm-up

Deadlift - 145*5, 290*5, 260*5

Standing Press - 65*5, 120*5, 110*5

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curl - 50*10*3

Wrist Curl - 70*10*3

Steve Rogers
10-20-2008, 06:49 PM
Yesterday - Practiced Turkish Getup with a 12 kg kettlebell, then hiked about three miles with a fair amount of vertical. Down hill was hard on the knees.

Today - Modified PttP and kettlebell stuff.

Warm-up

Kettlebell Practice

- Swings, 16kg*(5/5)*5

- Turkish Getup 12kg*(1/1)

- Press Ladder 16kg*(1/1),(2/2),(3/3)

Deadlift - 150*5, 300*5, 270*5

Barbell Press - 65*5, 125*5, 115*5

Lying External Rotation - 15*(10/10)*3

NB. TGU was tough on the right knee and I'm not sure they're worth the pain. Yesterday was OK, but after yesterday's hike it was tender today. I'll probably try them again when my knee is better. The barbell presses felt pretty good.

Steve Rogers
10-22-2008, 06:33 PM
Sleep 6.5 - worried about the damn election.

Warm-up

Kettlebell Practice

- Swings 16kg * (5/5) * 5

- Press Ladder 16kg * (1/1), (2/2), (3/3)

Deadlift - 155*5, 310*5, 280*5

Press - 65*5, 130*3, 115*5

Lying External Rotation - 15*(10/10)*3

Steve Rogers
10-24-2008, 08:30 PM
Rawlins, WY

Warm-up

Kettlebell Press Ladder, 16kg
(1/1), (2/2), (3/3)
(1/1), (2/2), (3/3)
(1/1), (2/2), (3/3)
(1/1), (2/2), (3/3)
(1/1), (2/2), (3/3)

Kettlebell Swing, 16 kg (10/10)*5

NB. Soaked in hot tub after training.

Danny John
10-25-2008, 04:44 PM
I enjoyed the visit. I am looking forward to the notes...and the progress!

Steve Rogers
10-25-2008, 08:23 PM
Thanks Dan. I enjoyed it and feel a lot more focused. My vist with you at the Murray Institute for Lifelong Fitness, aka Dan John's garage gym, gave me a good Highland Games fitness assessment. Our chat about my issues helped put them in perspective. The kettlebell and ring work felt good, as did the 56# weight for distance throws.

I left with a prescription for working my weaknesses that I'm digesting and will incorporate into my training. The biggest surprise was "no squats" other than goblet squats. My rhomboids are weakness that I was aware of but hadn't given much thought. Well, several hours after working that one, my rhomboid awareness is much enhanced. All in all, a very worthwhile visit.

Steve Rogers
10-27-2008, 08:26 PM
Warm-up

Kettlebell Swings - 16kg*20*5

Kettlebell Press

- Left 16kg*8,5,2

- Right 16kg*8,5,2

Lawn Mower

- Left 16kg*8,5,2

- Right 16kg*8,5,2

NB. My warm-up now includes RDL "stretches". Not used to the big city and traffic noise and what sounded like kitchen activities from the restaurant below the Albion Inn kept me awake until after 23:00, then I awoke at 04:00 to the sound of a garbage truck. I couldn't get back to sleep, so I got up and worked out.

The B&B theoretically served breakfast from 08:00 to 10:00 and wasn't actually quite ready by 08:00 so I had an apple and a couple of cups of coffee before retrieving my car from a lot three blocks away and heading for the Stone Clinic to have my knees evaluated. Note to self, San Francisco is even less car friendly than Boulder, so think twice before taking a car there.

The Stone Clinic isn't cheap, but I think they're very good. I've consulted several other orthopedic surgeons over the years about my knees and Dr. Stone's group is by far the most thorough. In a five hour period I was interviewed and examined, had x-rays and MRI's, covered physical therapy in detail, and three treatment scenarios. In addition to x-ray and MRI machines on site, the clinic has a large physical therapy area that even includes Olympic weights.

Steve Rogers
10-28-2008, 07:08 PM
Warm-up

Kettlebell

- Goblet Squat Stretch 16kg * 10

- Suitcase Walk and Swing 16kg

- Walk 25 yards then do 20 swings for 8 rounds

- Pederson Step, 6" curb, 16 kg (10/10)*3

- Press 16 kg.

- Left 8, 5, 2

- Right 8, 5, 2


NB. Trained outside on the grassy strip by the hotel parking lot with a nice view of the mountains.

Steve Rogers
10-29-2008, 06:22 PM
Warm-up

Goblet Squat Stretch - 35# dumbbell * 10

Farmer Walk and Swing Complex with a pair of 35# dumbbells

- 8 rounds of 20 yd walk and 10 double swings

Kettlebell Press

- Left 16kg*8,5, 24kg*1

- Right 16kg*8,5, 24kg*2

Pederson Step 16kg*(10/10)*3

Lawn Mower

- Left 16kg*8,5, 24kg*2

- Right 16kg*8,5, 24kg*2

NB. Good to be home.

Steve Rogers
10-31-2008, 05:21 AM
Warm-up

Kettlebell Swing 32kg*10*10

Kettlebell Press
- Left 16kg*8,5, 24kg*2
- Right 16kg*8,5, 24kg*2

Pederson Step 24kg*(10/10)*2

Lawn Mower
- Left 16kg*8,5, 24kg*2
- Right 16kg*8,5, 24kg*4

NB. Awoke early and worked out before breakfast so I'll be free to hand out treats after work this evening. Second left hand KB press with 24kg was a bit ugly.

Steve Rogers
11-01-2008, 05:22 PM
Suitcase walk to Bohn Park with 30# power ball and did 40 weight for distance and 20 weight for height throws with it, then suitcase walk back home.

- Goblet Squat Stretch 35# dumbbell * 10

- Seesaw Farmers Walk and Double Swings with pair of 35# dumbbells
10 presses each arm and 10 swings per round for 4 rounds

NB. Right knee is a bit tender.

Steve Rogers
11-03-2008, 06:27 PM
Warm-up

Kettlebell Goblet Squat 16kg*10

Kettlebell Swing 32kg*10*10

Kettlebell Press
- Left 16kg*8,5, 24kg*2
- Right 16kg*8,5, 24kg*2

Pederson Step 24kg*(10/10)*2

Lawn Mower
- Left 16kg*8,5, 24kg*2
- Right 16kg*8,5, 24kg*2

NB. Left arm still shaky on second rep with 24 kg.

Steve Rogers
11-04-2008, 06:46 PM
Warm-up

Kettlebell Goblet Squat 16kg*10

Kettlebell Swing 32kg*10*10

Kettlebell Press
- Left 16kg*8, 20kg*5, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2

Pederson Step 20kg*(10/10)*3

Lawn Mower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Steve Rogers
11-06-2008, 05:52 AM
Warm-up

Pederson Step (20/20)*3

Seesaw Press Farmer Walk Double Swing, 16kg KBs, 6 rounds of 10 presses, 10 swings

Reverse Row 5, 5

RDL Stretch

Steve Rogers
11-07-2008, 07:15 PM
Warm-up

Kettlebell Goblet Squat 16kg*10

Pederson Step-ups (20/20)

Kettlebell Swings 32kg*10*10

Kettlebell Press

Left - 16kg*8, 20kg*5, 24kg*0

Right - 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawn Mower

Left - 16kg*8, 20kg*5, 24kg*2

Right - 16kg*8, 20kg*5, 24kg*2

NB. Left shoulder is still weak, so for the KB Press I'll either increase the rest interval between sets or reduce the number of reps in the pre-exhaustion sets.

Steve Rogers
11-08-2008, 12:49 PM
Row 1032 meters in 5:06

Pederson Step-ups (20/20)*3

Seesaw Press Farmer Walk and Double Swing Complex

- 8 rounds of 10 Presses each arm and 10 Swings with 30# dumbbells

Pull-ups 2,2,2,2,2 on the minute

Swim 200 yards.

NB. Longmont YMCA.

Steve Rogers
11-10-2008, 05:26 AM
Warm-up

Kettlebell Goblet Squat 16kg*10

Pederson Step-ups (10/10)*2

Kettlebell Swing 32kg*10*10

Kettlebell Press
- L 16kg*5, 20kg*3, 24kg*F
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawn Mower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

NB. Left shoulder going on strike, though it feels OK. I may drop the last set to 20kg.

Steve Rogers
11-11-2008, 05:08 AM
Warm-up

Kettlebell Goblet Squat 16kg*10

Farmer Walk and Double Swing Complex
- 8 rounds of 50' and 10 swings with 16 kg kettlebells

Kettlebell Press
- L 16kg*5, 20kg*3, 20kg*2
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawnmower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

Steve Rogers
11-12-2008, 05:29 AM
Warm-up

RDL Stretch

Pederson Step (10/10)*2

Kettlebell Press
- L 16kg*5, 20kg*3, 20kg*2
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg pair

Kettlebell Lawnmower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

Steve Rogers
11-14-2008, 05:23 AM
Warm-up

Kettlebell Goblet Squat 16kg*10

Kettlebell Farmer Walk and Double Swing
- 8 rounds of 50' and 10 swings with pair of 16kg KBs

Kettlebell Press
- L 16kg*5, 20kg*3, 20kg*3
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawnmower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

Pederson Step-up (10/10)*2

Steve Rogers
11-15-2008, 05:39 PM
Row 1042 meters in 5:06

Pederson Step-up (10/10)*3

Pullup 3,3,2,2 on the minute

Seesaw Press Farmer Walk and Double Swing
- 8 rounds of 501, 10 presses, and 10 Swings

NB. Longmont YMCA

Steve Rogers
11-17-2008, 05:24 AM
Warmup

Kettlebell Goblet Squat 16kg*10

Kettlebell Swing 32kg*10*10

Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

NB. Coaxing the left shoulder along. In addition to lower reps on the press, I extended the rest interval to 10 seconds between sets.

Steve Rogers
11-18-2008, 06:13 AM
Warmup

Pederson Step (10/10)*3

Kettlebell Goblet Squat 16kg*10

Farmer Walk & Double Swing
- 8 rounds of 50' and 10 swings with pair of 16 kg.

Kettlebell Press
- L 16kg*5, 20kg*3, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawnmower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

Steve Rogers
11-20-2008, 05:21 AM
Warmup

RDL Stretch

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16 kg pair

Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

NB. Shorted rest between sets on left KB press to about 5 seconds, need to increase it again.

Steve Rogers
11-21-2008, 06:59 PM
Warmup

Kettlebell Goblet Squat 16kg*10

Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg. pair.

Steve Rogers
11-22-2008, 03:30 PM
Warmup

RDL Stretch

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg pair

Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Pederson Step-ups (10/10)*2

Steve Rogers
11-24-2008, 05:19 AM
Warmup

Pederson Step-ups (10/10)*3

Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16 kg pair

Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Pullups 3,3,2,2

Steve Rogers
11-25-2008, 05:00 PM
Warmup
RDL Stretch

Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg pair

Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Steve Rogers
11-26-2008, 05:44 AM
Warmup
RDL Stretch

Kettlebell Press
- Left 16kg*5, 20kg*3, 24kg*1
- Right 16kg*8, 20kg*5, 24kg*2

Pederson Step-up (10/10)*3

Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Farmers Walk and Double Swing with 16 kg. pair
- 8 rounds of 50' and 10 swings

NB. Shorted rest interval on left KB press but the shoulder is still too weak for the last set.

Steve Rogers
11-28-2008, 04:04 PM
Warmup

Kettlebell Halo, 12kg, 10 (5/5)*2

Kettlebell Goblet Squat 12kg*10,24kg*10

Kettlebell Snatch
- 12kg*(5/5)
- 24kg*(1/1),(2/2),(3/3),
(1/1),(2/2),(3/3),
(1/1),(2/2),(3/3)

Asymmetric Farmers Walk
- 8 rounds of 75' with 12kg + 24kg kettlebells
- switch hands each round

NB. Estes Park, CO, 7522' MSL. Time to start adding in KB snatches. The left shoulder felt OK with these, though the form was a little rough.

Steve Rogers
11-30-2008, 12:17 PM
Warmup

Kettlebell Goblet Squats 12kg*10, 24kg*10

Kettlebell Halo 12kg*10*2

Kettlebell Snatch
- 12kg*(5/5)
- 24kg*(3/3)*4

Asymmetric Farmers Walk with 24kg and 12 kg
- 8 rounds of 75'

Climb hill behind lodge.

Hot tub

Steve Rogers
12-01-2008, 04:53 PM
Warmup

Kettlebell Goblet Squat 16kg*10

Kettlebell Press
- Left 16kg*5, 20*3, 24*2
- Right 16kg*8, 20*5, 24*2

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings, pair of 16kg.

Kettlebell Lawnmower
- Left 16kg*8, 20*5, 24*2
- Right 16kg*8, 20*5, 24*2

Pederson Step-up (10/10)*2

Kettlebell Snatch 16kg*(5/5)*2

Steve Rogers
12-02-2008, 06:22 PM
Warmup

Kettlebell Goblet Squat 16kg*10

Kettlebell Press
- Left 16kg*5, 20*3, 24*2
- Right 16kg*8, 20*5, 24*2

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg pair

Pullups 3,3,2,2

Kettlebell Lawnmowers
- Left 16kg*8, 20*5, 24*2
- Right 16kg*8, 20*5, 24*2

NB. Left press 3 seconds between sets.

Steve Rogers
12-03-2008, 07:38 PM
Warmup

Kettlebell Goblet Squat 20kg*10

Kettlebell Press
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Snatch 24kg*(5/5)*2

Kettlebell Farmers Walk and Double Swing
- 8 rounds of 50' and 10 swings with 16kg pair

NB. 5 second rest between sets on left KB press versus 1 to 2 seconds for the right. Form on the left hand snatch not as fluid as the right and the left forearm got slapped pretty hard.

Steve Rogers
12-06-2008, 07:27 PM
Warm-up

Kettlebell Goblet Squat
- 16kg*8, 20kg*8, 24kg*8

Kettlebell Press
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Snatch 16kg*(5/5)*3

Kettlebell Farmers Walk and Double Swing
- 8 rounds 9f 50' and 10 swings with 16kg pair

NB. Left KB press was hard with 5 sec. rest between sets, but right felt pretty easy with 1 to 2 sec. rest between sets.

Steve Rogers
12-08-2008, 05:59 PM
Warmup

Kettlebell Goblet Squat
- 16kg*8, 20kg*8, 24kg*8

Kettlebell Press
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

Kettlebell Farmers Walk and Double Swing
- 16kg pair, 50' and 10 swings for 8 rounds

Kettlebell Lawnmower
- L 16kg*8, 20kg*5, 24kg*2
- R 16kg*8, 20kg*5, 24kg*2

NB. Still using 5 seconds rest between sets on left KB press, but they're getting easier.

Steve Rogers
12-11-2008, 06:54 PM
Warmup

Kettlebell Goblet Squat
- 16kg*8, 20*8, 24*8

Kettlebell Press
- Left 16kg*8, 20*5, 24*2
- Right 16kg*8, 20*5, 24*2

Kettlebell Farmers Walk and Double Swing
- 16kg pair, 50' and 10 swings, 8 rounds

Kettlebell Lawnmowers
- Left 16kg*8, 20*5, 24*2
- Right 16kg*8, 20*5, 24*2

NB. Still 5 seconds rest between sets for left KB press.

Steve Rogers
12-12-2008, 07:00 AM
Warmup

Kettlebell Goblet Squat 16kg*8, 20kg*8, 24kg*8

Double Kettlebell Press
- 16kg pair * (2,3,5,10)*2

Kettlebell Farmers Walk and Double Swing
- 16kg pair, 50', 10 swings
- 8 rounds

Reverse Row BTW*2*5

NB. Beginning two week experiment with my Vibram Five Fingers shoes, like going barefoot and having incredibly tough feet.

Steve Rogers
12-15-2008, 06:59 AM
Warmup

Kettlebell Goblet Squat
- 16kg*8, 20kg*8, 24kg*8

Kettlebell Press
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

Kettlebell Farmers Walk & Double Swing
- 16kg pair, 50', 10 swings
- 8 rounds

Kettlebell Lawnmower
- Left 16kg*8, 20kg*5, 24kg*2
- Right 16kg*8, 20kg*5, 24kg*2

NB. 5 seconds between sets on left KB press. It's easier to keep weight on the heals during KB swings with the FiveFingers than with conventional shoes.

Steve Rogers
12-18-2008, 06:17 PM
Warmup

Kettlebell Goblet Squat
- 16kg*10, 20*10, 24*10

Kettlebell Press
- Left 16kg*8, 20*5, 24*2
- Right 16kg*8, 20*5, 24*2

Kettlebell Farmers Walk and Double Swings
- 16kg pair, 50', 10 swings
- 8 rounds

Kettlebell Lawnmowers
- Left 16kg*8, 20*5, 24*2
- Right 16kg*8, 20*5, 24*2

NB. Tried 1 second between first and second sets of the left KB press, then 5 seconds between second and third. The second rep with 24kg was a struggle.

Steve Rogers
12-19-2008, 06:38 PM
Warmup

Kettlebell Goblet Squat
- 16kg*10, 20*10, 24*10

Kettlebell Press
- Left 16kg*8, 20*5, 24*2
- Right 16kg*8, 20*5, 24*2

Kettlebell Farmers Walk and Double Swing
- 16kg pair, 50', 10 swings
- 8 rounds

Kettlebell Lawnmower
- Left 16kg*8, 20*5, 24*2
- Right 16kg*8, 20*5, 24*2

NB. 3 second rest between sets on left KB press.

Steve Rogers
12-22-2008, 06:37 AM
Warmup

Kettlebell Goblet Squat
- 16kg*10*3

Double Kettlebell Press
- 16kg pair
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10

Kettlebell Farmers Walk and Double Swing
- 16kg pair, 50', 10 swings
- 8 rounds

NB. Brief rest (5-10 sec.) between sets of 2,3,5,10 and slightly longer between rounds. Dan John suggested this as an alternative to 10*10 for high volume with a little more variety. He also suggested a KB snatch workout to balance this, but after the Farmers Walk and swing combo I was done. I may try the snatch workout tomorrow.

Steve Rogers
12-23-2008, 02:46 PM
Warmup

Kettlebell Goblet Squat
- 16kg*10*3

Kettlebell Snatch
- 16kg*((24/24),(12/12),(6/6))

Kettlebell Farmers Walk and Double Swing
- 16kg pair, 50', 10 swings
- 8 rounds

NB. Upper back and hamstrings sore form yesterday, go figure. I planned to try Dan John's 24-20-16-12-8-4 snatch sequence, but scaled back after the first set. I slapped my left forearm pretty good a couple of times, so I need to work on form before trying these high rep sets.

Steve Rogers
12-25-2008, 07:01 AM
Warmup

Kettlebell Goblet Squat
- 16kg*10*3

Double Kettlebell Press
- 16kg pair
- (2,3,5,10)*5

Kettlebell Snatch
- (2/2),(3/3),(5/5),(10/10)

Reverse Row
- 2,2,2,2,2

Steve Rogers
12-29-2008, 02:54 PM
Warmup

Row 500m, 2:00

Deadlift 135#*5, 225*5, 275*5, 315*5

Pullup 2,2,2,2,2

Side Press
- Left 45# bar * 2
- Right 45*5

Dumbbell Farmers Walk
- 40# pair, 2/13 mile

Steve Rogers
12-29-2008, 02:58 PM
Heavy Hands pump and walk, 20 minutes with 5# pair.

Steve Rogers
01-02-2009, 03:03 PM
Row 500m, 2:18

Dumbbell Press
- 35# pair
- (2,3,5,10)*5

Pullups 2,2,2,2,2

Farmer Walk and Double Swing
- 37.5# pair, 50', 10 swings
- 8 rounds

Steve Rogers
01-05-2009, 06:09 AM
Warmup

Kettlebell Goblet Squat
- 16kg
- 10,10,10

Kettlebell Press
- 16kg pair
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2.3,5,10

Steve Rogers
01-06-2009, 06:02 PM
Warmup

Kettlebell Snatch
- 16 kg
- (5/5)*4

Kettlebell Farmer Walk and Double Swing
- 16 kg pair, 50', 10 swings
- 8 rounds

Steve Rogers
01-07-2009, 05:55 AM
Warmup

Kettlebell Press
- 16 kg pair
- (2,3,5,10)*5

Kettlebell Deadlift
- 16 kg pair
- 20,20

Steve Rogers
01-08-2009, 06:59 PM
Warmup

Kettlebell Snatch
- 16 kg
- (10/10)*4

Kettlebell Farmer Walk and Double Swing
- 16kg pair, 50', 10 Swings
- 8 rounds

Steve Rogers
01-09-2009, 05:49 AM
Warmup

Double Kettlebell Press
- 16kg pair
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10

Double Kettlebell Deadlift
- 16kg pair
- 20,20

Steve Rogers
01-10-2009, 05:44 PM
Warmup

Throwing Practice

16# Stone
- Overhead Shot, 5 in the 15-17 foot range
- Braemar Stone, 10 in the 19-22 foot range
- Open Stone, 10 in the 18-20 foot range

NB. Probably doing something wrong on the overhead shot and definitely not getting my movements synchronized on the open stone. They should both be going farther than the Braemar.

Steve Rogers
01-12-2009, 05:47 PM
Warmup

Footwork Drill

Double Kettlebell Press
- 16 kg pair
- (2,3,5,10)*5

Double Kettlebell Deadlift
- 20 kg pair
- 20,20

Reverse Row
- on the half minute
- 1,2,2,1,1,1,1,1

Steve Rogers
01-13-2009, 06:15 PM
Warmup

Footwork Drill

Kettlebell Snatch
- 16kg
- (10/10),(10/10),(10/10),(10/10)

Kettlebell Farmer Walk and Double Swing
- 20kg pair, 50', 10 swings
- 8 rounds

NB. The 16kg kettlebells were getting a little easy, fixed with the 20s.

Steve Rogers
01-15-2009, 04:50 PM
Warmup

Footwork Drill

Double Kettlebell Press, 16kg pair
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10
- 2,3,5,10

Double Kettlebell Deadlift, 20kg pair
- 20,20

Reverse Row
- 12 on a 15 second interval