Slowly Chipping Away...

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The Nightman
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Slowly Chipping Away...

Post by The Nightman » Wed Dec 08, 2010 11:43 pm

I have debated starting a log here for some time, but I figured what the hell.

Where I'm at:

Due to our first priority of growing our business over the last two and a half years, training, for me, has taken a back seat. We moved 1000 miles to start our business, had no clients, no network and only knew my wife's aunt, uncle and three cousins, though my mother-in-law lives here half the year.

Now that we are well established and working on a second business, I need to learn to take some time for myself and train. That's where the log comes in - extra accountability. I can easily find work to do instead of training, but without consistent training things start to ache and my work performance starts to go down, I sleep like shit and overall get less done.

So, the wife and I are heading to Russia in May for the IKSFA Sport Camp. It's paid for so the date is on the calendar. This will be our last big trip before we settle down and start a family.

My goal by then to get back doing respectable sets at my previous fitness level. Possibly try and rank in the 68kg or 73kg wt class while there in Long Cycle.

I'm starting out slow, focusing solely on my technique. Not worried about the load, I just want to build volume with the lighter bells and move up. This is what was recommended to me by folks that went to the last sport camp. I have come to terms with the fact I can't do what I used to do, so getting pissed wont do any good, I just need to train.

Tonight's Training:

20 minutes foam rolling and stretching

Warm up sets: LCCJ
2 x 8kg 1 minute extra stretch in the overhead position, letting the weight of the bell "sink" the shoulders in and "bow" my torso
2 x 12kg 1 minute same as above

Work sets:
Goal = relax in rack and over head
2 x 14kg @ 3 x 3 minutes = 18 reps each set (4 minutes rest)

Goal = maintain contact between upper arm and torso as long and possible and "getting tall"
2 x 16kg dbl swings 5 x 10 reps (1 minute rest)

Goal = Relax under load
2 minute overhead walk w/ 2 x 16kg

Foam rolling and stretching
Last edited by The Nightman on Tue Jan 18, 2011 11:14 pm, edited 3 times in total.

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Mickey O'neil
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Re: The Road to Russia

Post by Mickey O'neil » Thu Dec 09, 2010 1:54 am

Nice! It's about time! I'll be following with great interest since you have the secret knowledges.

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Re: Heading to Russia

Post by The Nightman » Sat Dec 11, 2010 3:59 pm

12/10/10

Random Mobility and Cals and some KB skill work. Nothing taxing.

12/11/10

Ran a 5k fun run with clients/members for shits and giggles.

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Re: Heading to Russia

Post by The Nightman » Mon Dec 13, 2010 11:20 pm

12/13/10

Mob -> random squats, shinboxes/rolls, lots of thoracic ext.

Warm up LCCJ w/ 2x8kg - 2 sets, and 1 set w/2x12kg

Work Sets
LCCJ
2x20kg
5x1 min (3 min rest) 6. 7, 6, 7, 7

Dbl swings 2x32kg
10, 10, 6

15min BW GPP
5 hindu push ups
5 ring rows
5/5 pistols

My gpp sucks so for the rest of December this will be my #1 goal. It doesnt have to be ELITE, just better.

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Re: Heading to Russia

Post by The Nightman » Tue Dec 21, 2010 2:37 pm

12/15

Mob
LCCJ
2x8kg @ 2min
2x12kg @ 1 min
2x14kg @ 5 x 2 min 12, 16, 13, 16, 13

Snatch
16 kg @ 3 x 1 min 12 rpm, just messing around

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Re: Heading to Russia

Post by The Nightman » Tue Dec 21, 2010 2:55 pm

12/20

Mob
LCCJ
2x8kg @ 1min
2x12kg @ 2 x 1min
2x20kg 5x1min (3min rest) 8 reps each set
2x12kg 4mins

2x12kg dbl cleans approx 3min

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Re: Heading to Russia

Post by The Nightman » Wed Dec 22, 2010 1:15 am

12/21/10

Mob
Foam roll

Played around with barbell snatches just to move and get loose.

5 x Power Snatch/Hang Snatch/Snatch followed by 3 OH squats @ 65lbs.

Snatches

5 singles worked up to 95lbs

Felt good and was just enough to loosen me up.

Foam Rolled and called it a day

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Re: Heading to Russia

Post by The Nightman » Thu Dec 23, 2010 12:55 am

12/22/10

Foam Roll
Mob

LCCJ
2x16kg 1min on 1 off 10rounds 6RPM

Rack/OH holds
15s rack/15s hold/15s rack/15s hold, rest 1 min x 3

Front Squat 115x3, 135x3, 155x3

feel like I'getting back into the routine of things, just weak as fuck and out of shape.

It's tough just owning where I am at and taking it slowly.

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Re: Heading to Russia

Post by Mickey O'neil » Thu Dec 23, 2010 2:29 am

You'll be just fine. It'll come back quicker than you think.

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Re: Heading to Russia

Post by Holland Oates » Thu Dec 23, 2010 3:15 am

Mickey O'neil wrote:
The Nightman wrote:It's tough just owning where I am at and taking it slowly.
You'll be just fine. It'll come back quicker than you think.
Speaking from my own personal experience Mick is spot on.

I'm 3 weeks in and I flux from happy one day and smashing the weights to sick that I'm such a weak sister and wondering where my fucking manhood went the next.

I'm trusting in the Gin Master Plan and so I'm going to keep my head down and keep on plugging away.
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Re: Heading to Russia

Post by The Nightman » Thu Dec 23, 2010 6:17 pm

Thanks guys, I got a healthy dose of STFU Therapy from the wife, too. It helps, just have to keep consistent and chug along.

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Re: Heading to Russia

Post by Blaidd Drwg » Thu Dec 23, 2010 6:32 pm

Mickey O'neil wrote:You'll be just fine. It'll come back quicker than you think.

this my friend. As my ole man the says, "when the race gets tight, Slow Down to go Fast."
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Heading to Russia

Post by The Nightman » Sat Dec 25, 2010 8:35 pm

AM,

3 mile run, my wife roped me into doing a half marathon in March. It's a goal she'e had for a while so I thought I'd be supportive and do it with her.

PM,
Foam roll
Mob

couple easy warm up sets, then

LCCJ

10 minutes 2x12kg 60 reps.

was pressed for time so cut it short there.

Wasn't as hard as I thought it would be, after 5 minutes just kept telling my self 6 more reps.

One thing that pissed me off, the 12s are too light to rack so there was more movement in the rack position than there should have been. But , no burning in the pecs or biceps which tells me I wasn't "holding" the weights.

I'll build off of this, the gaol is to hit 10 minutes a few times with 24s before St Petersburg.

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Re: Heading to Russia

Post by The Nightman » Tue Dec 28, 2010 9:53 pm

Monday 12/27

foam roll
mob work

couple warm up sets with 12s and 16s

Lccj 2x24 - wanted to get used to have these in my hands again

Ladders 1,2,3 x 6 all sets started on top of the next minute.

5 sets of 2x24kg swings working on the timing of the ankle extension and 'getting tall' to keep the bells close to the body.

12/28
no training other than light mob and foam rolling.

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Slowly Chipping Away...

Post by The Nightman » Tue Jan 18, 2011 9:37 pm

Back on the wagon with a slow and easy easy approach.

My goal for the rest of January is to start, as Wendler says, too light and do something small everyday and build off of that. Bit off more than I could chew being impatient with "where I am" (which is my own fault) and thinking about "where I should be" or "what I used to be able to do". No more. Don't care, just gonna chip away.

My sleep patterns have sucked lately, out of bed at 4am back home at 8:30pm-ish. Luckily we hired some staff to ease the hours and should allow me to start to "sleep in" a few days a week. This has affected my recovery big time, hence the baby steps for now.


Monday, 1-17-11

Agile 8 + extra foam rolling

2x12kg
4x2mins LCCJ @ 8-10rpm (3min rest) -> felt good, tried not to rush. Focused on breathing as taught by Rudnev, though it helped, it fucked up my counting.

1x16kg
4x1min each hand OALCCJ 10RPM, felt good, little tweak in low back the day after

Just enough to work up a little sweat and loosen up.

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Re: Slowly Chipping Away...

Post by The Nightman » Thu Jan 20, 2011 4:11 pm

1-18-11 short on time, but decided to "play" until appointments showed up

BB Snatch
worked up to multiple sets of 3 with 105lbs, felt easy, loosened everything up.

BB squat

worked up sets of 5 at 225. again easy, but felt good.

Farmer walk with 2 32kg bells on and off for approx 5 minutes.


1-19-11

worked with one of our new youth athletes, did all his drills with him then we end every session with about 10-15 of "games" to trick the younger kids into learning to stop, cut, change direction without actually making it seem like a drill/work or structured. This kicked my ass.

Participated in parts of the partner conditioning drills with the Rugby Club we train. felt good about my conditioning since I had other I could compare to. I kept up with them fairly easy.


More KB training later and a circuit, will update.

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Re: Slowly Chipping Away...

Post by The Nightman » Tue Jun 07, 2011 12:54 am

So, I totally lost track of this log, but am gonna start her back up, hopefully, leading to the IKFF Nationals in November. So if you don't know me, I'm a full blown kettlekook....at least for now.

So I'm twenty weeks of so out and just planning my training cycles and taper for the comp. I'm thinking about doing a tester comp in the meantime to get the platform jitters out. It's been a long time since I have competed in anything, so not sure where my head will be.

Anyway, after returning from St Petersburg it was time to do some work. So for the last week to ten days I have just taken all that we learned practiced what I was told to practice and started to get an early jump on controlling my weight.

Rudnev said I need to be in the 75kg category, so I guess that's where I need to be... who am I to argue.

The way he told me was quite funny. He physically grabbed my "muffin top", called me by my given name, they don't call me by my initials because there is no "J" in Russian, and says "eeehhhhh you gained weight, zzisss iz note gute"

I followed up with, "I'll be 75kg by November, I weight 85 now" I thought he was gonna have a heart attack.

He follows with, "No, by July when in TX, or else..." he made the universal sign for a gun, put it to my head and pulled the trigger.

So there you have, down 3kg already. Makes for a good story.

Hit 6 minutes of LC yesterday with 18kgs, playing with Merkulin's rack style, works well for me.

Will update tomorrow's training once done.

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Re: Slowly Chipping Away...

Post by Holland Oates » Tue Jun 07, 2011 5:27 am

LOL

Excellent.

Gonna see them abs after all.
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Re: Slowly Chipping Away...

Post by The Nightman » Tue Jun 07, 2011 12:24 pm

Yeah, no more 16.95 all you can eat barbecue until Stage 5. Don't need to see the abs, just need to make weight. I was just starting to fill out, too. None of my pants fit, but.....

I found a company that will deliver all my food pre-cooked so I dont have to worry about it. Slightly ghey, but I want to remove as much thought from it as possible. Like DJ says, you only have so much "free will".

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Re: Slowly Chipping Away...

Post by Holland Oates » Tue Jun 07, 2011 1:53 pm

Considering all the shit you have going on with your business it's a great idea.
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Re: Slowly Chipping Away...

Post by The Nightman » Wed Jun 08, 2011 9:54 pm

Had 48 pounds of food delivered and I'm ready to go.

Waking up at just over 81kg

Tues 6/7/11

Warm up

Random stretching

OALC
1x16kg R/L
2x16kg
1x20kg R/L
2x20kg

LC
2 min w/ 20kg - 14reps
2 min w/ 24kg - 14reps
2 min w/ 18kg - 16reps

as is lose weight, my rack is getting better and better. Elbows seated firmly on the Iliac crests. Started wearing my belt lower at the recommendation of Vladimir Andruchuk.

GPP

BB jump squats x 15
BB OH press x15
BB GM x15
Lat Pulldowns x 15

3x through

30min run (fucking hot out)

Weds 6/8/11

30 min run

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Re: Slowly Chipping Away...

Post by The Nightman » Sun Jun 12, 2011 9:56 pm

6/9

Run approx 30 mins

6/10

Run approx 30 mins

6/11

LC
3min 15 reps 2x24kg

Played
with 2x24 1 swing, 1 clean, 1c&J couple sets of 2 mins

run 40 mins

6/12 weighed in at 80.2 kg so down almost 10kilos since returning from StP

Random warmups with 1 & 2 bell LC

Submax/Deload
12 mins w/2x12kg 1 swing, 1 clean w/ 5 breaths in the rack, 1 clean + 5 breaths then jerk. Not bad, will bump this up to 14 kg and lose a breath next time it comes up.

45 min run.

Next week I'll add consistent GPP where needed and pick up the pace on the run.

Will also flip the emphasis and try a little different template that will play to my strengths a little more, try it for two weeks and re-eval.

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Re: Slowly Chipping Away...

Post by The Nightman » Mon Jun 20, 2011 2:31 pm

6/14

Stepped it back a tad this week due to workload at gym all sets done w/16kg this week:

6x1' w/1' rest 7-8reps / min. I need to pick this pace up, I have gotten comfortable taking too many breaths in the rack.
Upper body GPP
RUN 30 minutes

6/17
30minute run/walk intervals

6/18

2x3' w/ 1' rest approx 7/minute sprint last minute of each set
Prowler with clients 15 minutes of 10 yard relays
30minute run

6/19

1x5' sprint last minute
45 minute run.

Will increase load on one training session this week.

weight has stalled at 79/80kg. Will press hard to break the 80kg mark consistantly this week.

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Re: Slowly Chipping Away...

Post by The Nightman » Tue Jun 21, 2011 9:40 pm

Slowly progressing through my second Mesocycle since returning.

3 x 3' w/ 16+16, 2' rest between ( was at 4'). 6-7 RPM. I don't count my reps, just breaths, but it ends up being about 6-7 reps with 3 breaths in the rack.

20 minute hard run @ noon. Slightly cooler today so not as bad, only about 95 out.

if energy is good, I may do some GPP with either a client or the Rugby club.

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Re: Slowly Chipping Away...

Post by The Nightman » Sat Jun 25, 2011 10:16 pm

6/22

Run 45 minutes


6/23

work sets

2 x 4 minutes 16+16 @ 7RPM

run 20 hard

6/25

8 minutes 16+16 = 50reps

20 Run

6/26

10 minutes 12+12 submax

run 45-60

Need to break that 80kg mark and get into the mid 70s

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