Wednesday, May 23, 2012

8 Days, A Week Off

Need your Beatles fix?  Here you go

The Beatles - Eight Days a Week

Time Off

I did essentially zero, nada, zilch exercise from a Saturday heavy day until Monday of the following week, so 8 days off, Sunday to Sunday, inclusive.  I did a bit of restorative lifting on the Tuesday in there - some getups and windmills.  Let's talk about those getups:

My diagnosis of a "rib dysfunction" has really been hitting home every time I try to do a getup with my left arm down, right arm up.  I am, frankly, not confident that I'll ever be able to do a decent weighted getup on that side again.  I intend to keep trying, but I've decided to go back to bodyweight only and very light kettlebells, probably 8 kg and under, for the time being - those are the only ones that don't hurt.

The mission for me will be to find form with little or no weight that I can carry over to heavier loads - not an easy task but one I intend to pursue.  Nonetheless, even the above-mentioned Tuesday of 12 kg getups left me sore in exactly the wrong way at that spot on my mid-back, right side, so I need to be cautious.  This is the sort of injury that, if it gets worse, could threaten much of the rest of my lifting and no single exercise is worth that.

Why no lifting for 8 days?  Simply a very busy "rest of life" - I work part-time at the middle school where my wife is the full-time music and drama teacher.  Between last Thursday and Friday, we put on our production of "Alice in Wonderland" 5 times.  I play the piano, play the high hat with my left foot for a couple of numbers at the same time, and did all the arranging for my "orchestra" of a single violinist, an extraordinary young man who we are delighted to have, and the only person in the entire school capable of such a music responsibility.

If you've ever been associated with a show, you know that production week is crazy - extra rehearsals, last minute changes to music and a thousand other things.  The choice to stop lifting, especially after having had a great heavy day the Saturday before, looks like the right one - glad I did it and I'd do it again.



The Stick Windmill and Your Thoracic Spine

I've been playing around lately with the windmill with a stick instead of a weight - you hold the stick low across your shoulders, much as you would a barbell for a powerlifting back squat.  I will post a short video tutorial on this movement, for which I cannot claim credit, btw, within the next few days - stay tuned..


Onward and Upward!



Saturday, May 12, 2012

Heavy DL Day

I've been very busy with work, am feeling pretty tired, and you wouldn't think it would be a good heavy deadlift day, but it was.

Friday, 11 May 2012

Qigong on the front porch - ah, feels so good to do this and the weather was beautiful.  Some other stretching as well.  My version of the Crane Frolic now always includes a bodyweight pistol, and I did a couple on each side as alternating singles.

The Plan called for getups, etc., today, but I did enough of those earlier in the week - just something restorative today.


Saturday, 12 May 2012


The Plan - Sat = 28 heavy kb press/pu x 10 total reps, volume SQ, easy BP, heavy DL

warmup - floor and cossack sequence

NB: tired today, work life very busy.

28: press/pu, start w/ left foot today: 1, 2 - had to stop to teach, didn't feel like doing more when I got back to the basement

FSQ -  warmup w/ stick OHS, bar OHS, bar Frankensquat

FSQ - 95 x 1, 1, 115 x 5, 5, 125 (roughly 75-80%) x 5, 4 - right knee starting to hurt, feels like it's not tracking properly, will try a bit more turnout, 2 - turned out more, also made sure to hip hinge primarily and not worry about dorsiflexing, and got 2 good, pain-free reps but was getting tired.  Might try for 115 or 120 x 5 x 5 next week.

BP:  bar x 5, 135 x 5 - easy

DL: on 3.5" platform:  225 x 1, 250 x 3, 265 x 2, 280 x 1, 1, 1

NB: for 280, did first two reps overhand grip, last rep left under and right over.

An interesting DL day - I was tired, and just didn't feel like doing any setup at the top, bent down slowly, spent quite a while with my hands on the bar getting comfortable, then pressurized and pulled, looking essentially at my feet and even watching the bar come up.  Sounds strange, I know, felt very strong.  Only did a left-under grip on the last rep because I don't want to forget how an over/under grip feels.

280 on a 3.5" platform for 3 singles ain't bad for me, not having deadlifted in a long time until about a month ago.  They weren't exactly speed but the weight kept moving and that's all that matters.

Last Saturday, I did some swings to finish, but I'm tired and I'm going to skip that.  Still have a lot of work to do.

Onward and Upward!

Thursday, May 10, 2012

Volume Snatch Day - Progress


Thu 10 May 2012

The Plan - Thu = volume KB snatch 

warmup - short walk, brief cossack and floor stretches, headstand leg raises

16 kg partial getups - noticing crunch motion (ribs get closer to hips) on good side but not bad, doing it on bad side helps immensely.

20: snatch (5+5) on the minute alternating lf/rf - total 12 min, up from 10 one week ago.  Form is improving - more explosive, finding a better lockout, finding a more explosive lift after the first rep on subsequent reps - still first  rep is best but today was better. than last week.

WHEEL: standing partial, tried top eyelets at 6' line but didn't make the wall, 2 reps, 1 rep - all good, form improving

NB: medical problem mentioned in prior blog entries - still an issue but improving, bleeding seems down to once every few days and it's very little, discomfort definitely less although still an issue.

Onward and Upward, Comrades!

Wednesday, May 9, 2012

Front Squat and BP PR's today

Mind you, these are still light weights but both the FSQ and the BP are new to me and I'll take a PR whenever I can get it.

Wed 9 May 2012


The Plan - Wed = 28 kg press/pu x 1-4 total reps, heavy SQ, volume BP, easy 1-leg KB DL 

28: press/pu, 1, 2 - first double on a Wed, I think, in this cycle

windmill w/ long stick behind my shoulders

OHS: stick x 1, bar x 1

FSQ: 95 x 2, 115 x 2, 135 x 2, 155 x 2 - that's a PR and I think I could have gotten another rep, too, but trying not to be a pig about things.  FSQ is completely new.

BP: 135 x 5, short rest, 5, longer rest, 145 x 5, short rest, 4, longer rest,145 x 1 (bar felt light, checked, was right), 145 x 6 - that's a PR for paused BP reps at that weight.  I did train my BP for some powerlifting meets back when but never got very far - my lifetime 1RM was 190 lbs.  I won't be happy with less than 225 as a 1RM this time around.

20: 1-leg DL, 3L + 3R - better, an nice weight for me for this exercise.

Onward and Upward

Tuesday, May 8, 2012

I Visit The Spine Specialist

First, a couple of workout days:

Mon 7 May 2012

The Plan - Mon = easy KB FSQ or barbell OHS, heavy BP, volume DL, KB snatch test

warmup - not much, cut the lawn, easy cossack sequence

OHS: stick x 3, bar x 1 - decided to do these instead of KB FSQ

BP: bar x 3, 135 x 3, 145 x 5, 5, 160 x 3, 175 x 2, 185 x  fail - good thing the safeties are there, pretty sure I would get this weight if fresher.

DL: on 3.5" platform: 225 x 5, 5, 5, 5, 5 - really getting easy, new set every 4:00 so about 3:00-3:30 rest between sets.  Breathing in different ways to see what works best, today tried a little grunt at the top of each rep followed by a fresh inhale, then held the breath at the bottom rather than breath down there.  I like this for now, not sure if it will continue to feel good when the weight is heavier.

16: snatch, 30L+30R in 3:00

WHEEL: - standing partials, heels at 6' from wall, 1, 2, top lace eyelet at 6' line, 1


Tue 8 May 2012

Tue = KB getup, windmill, bent press, jerk for skill, KB swing w/ heavier weight

16 kg getups, partials to hand or elbow, a few each side in a row, probably 10 total each way.

16: windmill, lf, 3
24: windmill, lf, 3


32: little sequence today: (4 swings + 1 clean) x 3 no breaks L, repeat R, rest

36: as above but only 2 instead of 3

24: swing, 5L+5R

32: swing, 10L+10R


The Doctor's Visit

I have had, since 2003 when my general practitioner told me I'd broken a rib coughing while recovering from pneumonia, occasional sharp pains in that same spot, the back of my ribs near the bottom.  I also have been realizing that I likely have arthritis in my left ankle and my right hip, and my herniated disc, while certain under control, still makes itself known from time to time, especially early in the morning.  I figured that, since it's been 15 years since my back injury and 14 years since I last saw this specialist, I'd pay him a visit.  Note that he's not on any insurance (he's that well-known, well-respected, and in demand) and my office visit cost me $240 out of pocket.

He asked me a lot of questions, put me through a lot of passive and active range-of-motion and strength tests, and concluded almost exactly what I'd concluded - some degenerative disease was likely the cause of a more limited range of motion in my left ankle, specifically dorsiflexion, and in my right hip.

The hip discussion was interesting and the point of my post here today.  He said that, while I had about 15 degree fewer motion in my right hip than in my left, my left was so far better than what's considered normal that my right was also considered far better than normal.  There's a lesson there - hopefully I don't have to spell it out for you, dear reader.

The ankle is something I can wriggle around and crack a few times, and then it dorsiflexes more or less like the other one, and that's what I did, and the doctor saw the difference.

The bottom line - he said there's no reason to investigate further since I'm already doing what he'd prescribe as corrective exercise, and that maybe I should come back in another 15 years or so.  If you're in the metro NYC area, his name is Dr. Dante Implicito and he's as good as they get - top of his field but as down to earth as people come, and I cannot possibly recommend him highly enough.  I count my good fortune that, when I was in the hospital emergency room for the second time in three days in 1997 and they couldn't figure out what was wrong with me, they recommended Dr. Implicito.

Oh, that rib thing - it turns out to be a rib dysfunction, which is basically a rib that pops out of place and, if it doesn't go back, you might need an osteopath or chiropractor to put back in place for you.  Nothing else one can do about it other than what I'm doing, which is staying away from things that make it worse - mine goes right back to where it should be as soon as I stop doing what I do that irritates, fortunately.  The bad news is that doing getups with my right arm up and left arm down is the _only_ thing that bothers it - perfect form lets me get away with doing these getups, so perfect form it will have to be. <sigh>


Onward and Upward, Comrades!

Sunday, May 6, 2012

Getting Back After Injury/Layoff

I didn't have a terribly long layoff due to my medical problem but I had in my mind to repeat what I'd done a few weeks ago and not look to make a lot of progress - just lifting and not bleeding was good enough for the week just past, thank you.


The Plan in Brief:

For FSQ, BP, and DL, one low-volume, heavy day followed 2-3 days later by a medium weight, high volume day.  DL is Sat/Mon, BP is Mon/Wed, FSQ is Wed/Sat.  KB snatch, swing and press/pu complex added in, Tue/Fri is Variety to work on getups plus RKC-II skills.

The Plan in Detail - The Schedule:

Mon = easy KB FSQ, heavy BP, volume DL, KB snatch test

Tue = KB getup, windmill, bent press, jerk for skill, KB swing w/ heavier weight

Wed = 28 kg press/pu x 1-4 total reps, heavy SQ, volume BP, easy 1-leg KB DL

Thu = volume KB snatch

Fri = getup, windmill, bent press, jerk

Sat = 28 heavy kb press/pu x 10 total reps, volume SQ, easy BP, heavy DL

Sun = off



Mon, 30 April 2012

The Plan: Mon = easy KB FSQ, heavy BP, volume DL, KB snatch test


NB: Trying to get back in the exercise saddle, making sure to keep pelvic floor up and tight, began with

warmup:  rolling, 16 kg getups x 1 each way before phone rang, and a little sequence to try and help get my hips into my bent presses:

bw: lf, windmill x 2 + bent press x 2
14: lf, windmill x 2 + bent press x 2 - I like chaining these together

24/24: kb fsq x 5 - easy, peasy, lemon squeasy

NB: I am thinking that I have no business having a "max" bench day - I need lots of 70%-ish volume, so that's what I'm going to do today to the extent I can, all paused on the chest.

BP: 110 x 5 (what was on the bar), 125 x 1, 145 x 2 (phone rang), 145 x 5 - this weight feels like my 24 kg kettlebell, heavy enough without preventing me from focusing on improving my technique by trying new things.

DL: on 3.5" platform, 225 x  5, 5, 5, 5, 5

16: snatch, 25L+25R.  Videotaped, form was variously between barely acceptable but ouch that doesn't look nice for your shoulders and barely OK.  Need to snatch more and with this weight for a while.  I used to be good at these.


Tue, 1 May 2012

The Plan: Tue = KB getup, windmill, bent press, jerk for skill, KB swing w/ heavier weight

warmup - not much, walk to high school to deliver something to my son

16: 2 alternating full getups each side.

16: windmill x 3 - hips tight, so did some cossacks
16: (windmill x 2 + bent press x 2) x 1
16: (snatch x 5, windmill x 2 + bent press x 2) x 1

32: swing 6+6 on the minute for 8:00, alternating lf/rf.  Was going to do 10:00, abs started feeling really tired so stopped, also was more explosive than last Saturday with these.


Wed 2 May 2012

The Plan: Wed = 28 kg press/pu x 1-4 total reps, heavy SQ, volume BP, easy 1-leg KB DL 

warmup - kicks, cossack sequence

28: press/pu x 1, 1 - been a while

OHS: stick x 3, bar x 1, 1

FSQ: 95 x 5, 115 x 4, 135 x 3, 155 x 1 - a good day

BP: 135 x 5, 5, 5, 5, 5 - perfect weight, first rep of every set felt really light

24: 1-leg DL, lf, 2 - most comfortable and best form in a while

No cardio feels good today - could have done it, will hopefully do some good snatches tomorrow.


Thu 3 May 2012

The Plan: Thu = volume KB snatch 

warmup - quick cossack sequence

20: snatch (5+5) on the minute alternating lf/rf - tough, stopped at 10:00 or 100 total reps, didn't feel terribly explosive but did improve catch on both sides and grip on left, overall we'll take it.  The last 3:00 or so were starting to feel stronger here.


Fri 4 May 2012

The Plan: Fri = getup, windmill, bent press, jerk

warmup - walk a little

bw: pistol, lf - only got the one side as I got an ab cramp on the other side (left leg pistol, right side front ab cramp).  No idea why but no more pistols today, nor anything else that might bring back the ab cramp.

BP: 135 x 3 w/ ~2-sec pause on chest - all felt solid


Sat 5 May 2012

The Plan: Sat = 28 heavy kb press/pu x 10 total reps, volume SQ, easy BP, easy KB FSQ, heavy DL

warmup - short walk, brief cossack sequence, a few shoulder Egytians and spine rotations

* Press 28 kg for <x> reps left, then right, then same # of pullups w/ 28 kg on foot.
* R/L is which foot - all presses left first,  do both sides then pullups
* Didn't do this the last couple of weeks so conservative numbers today.

28: press/pu: 1R, 2L, 2R, 1L - doubles were hard to keep bell on foot but otherwise good.  Pressing feels stronger due, I think, to FSQ - torso is stronger.

OHS: stick  x 3
OHS: bar x 2, 1
FSQ: bar x 1, 135 x 2, 2, 2, 3 - went down a little faster - that will do it for today, most reps felt very good, still not sure what's going on with right rib at rear but will talk to spine doctor on Tuesday about that.  Not much volume, I realize, but that's what felt right today.

BP: 135 x 4, 5 - just to keep a groove.

NB: Am going to skip KB FSQ - these are so easy, no need, will save for DL.

DL: on 3.5" platform:  225 x 1, 245 x 3, 255 x 3, 265 x 2, 2, 2

WHEEL: standing on the floor, partials, 1, 1 - haven't done in a while, didn't feel like breaking out the ramp, these were decent.

20: swing, DARC, lf, 40


Sunday, which is today as I write this, work and social obligations and 5-6 hours of driving getting to them, just some easy stretching along the way as possible.

Onward and Upward!

Thursday, May 3, 2012

Back In The Saddle (Mostly)

Mon 30 April 2012

Trying to get back in the exercise saddle, making sure to keep pelvic floor up and tight

The Plan:  Mon = easy KB FSQ, heavy BP, volume DL, KB snatch test


Warmup:  walk 2 mi., rolling, 16 kg getups x 1 each way before phone rang

Below is a little sequence to try and help get my hips into my bent presses better

bw: windmill x 2 + bent press x 2
14: windmill x 2 + bent press x 2 - I like chaining these together

24/24: KB FSQ x 5 - easy, peasy, lemon squeasy

NB: Bench Press - I am thinking that I have no business having a "max" bench day - I need lots of 70%-ish volume, so that's what I'm going to do today to the extent I can, all paused on the chest.

BP: 110 x 5 (what was on the bar), 125 x 1, 145 x 2 (phone rang), 145 x 5 - this weight feels like my 24 kg kettlebell, heavy enough without preventing me from focusing on improving my technique by trying new things.

DL: on 3.5" platform, 225 x  5, 5, 5, 5, 5 - all overhand grip as usual

16: snatch, 25L+25R.  Videotaped, form was variously between "barely acceptable but ouch that doesn't look nice for your shoulders" and "barely OK."  Need to snatch more and with this weight for a while.  I used to be good at these <sigh>

Onward and Upward!


Tue 1 May 2012

The Plan: Tue = KB getup, windmill, bent press, jerk for skill, KB swing w/ heavier weight

Warmup - not much, walk to high school to deliver something to my son.

16: 2 alternating full getups each side.  Bent knee stays planted, torso moves 90 degrees.

16: windmill x 3 - hips felt tight, decided against bent presses this set

Cossacks to free hips, then try again

16: (windmill x 2 + bent press x 2) x 1

16: (snatch x 5, windmill x 2 + bent press x 2) x 1

32: swing 6+6 on the minute for 8:00, alternating lf/rf.  Was going to do 10:00, abs started feeling really tired so stopped, also was more explosive than last Saturday with these.


Wed, 2 May 2012

The Plan: Wed = 28 kg press/pu x 1-4 total reps, heavy SQ, volume BP, easy 1-leg KB DL or other DL variation

warmup - kicks, cossack sequence

Wed = 28 kg press/pu x 1-4 total reps, heavy SQ, volume BP, easy 1-leg KB DL or other DL variation

28: press/pu x 1, 1 - been a while

NB: Overhead Squat is a very, very good thing, always seems to make both my SQ and DL immediately afterwards work better.

OHS: stick x 3, bar x 1, 1

FSQ: 95 x 5, 115 x 4, 135 x 3, 155 x 1 - a good day.  I have no business having a really heavy day at this movement, either, but 155 isn't exactly heavy so this will suffice.

BP: 135 x 5, 5, 5, 5, 5 - perfect weight, first rep of every set felt really light

24: 1-leg DL, lf, 2 - most comfortable and best form in a while

No cardio feels good today - could have done it, will hopefully do some good snatches tomorrow.


Onward and Upward!

Wednesday, May 2, 2012

Medical Issue - Can't Go To RKC-II

Monday, 23 April 2012

Take it easy in anticipation of the RKC-II


Tuesday, 24 April 2012

Still taking it easy, but a medical issue cropped up that caused me to cancel my planned trip to the RKC-II.


Wednesday through Sunday, April 25 - 29

No exercise the entire rest of the week until Saturday when I did 200 swings as:

32 kg x (5+5) on the minute for 10:00 - felt great, and it was a real relief to exercise again.

24 kg x (5+5) for the next 10:00.  The weight felt so light that I stopped to look at the numbers on the kettlebell two or three times, just to be sure it was a 24 kg and not a 20.  I decided to try snatches for minute #16 because the swings had been going very well, but they were just awful, so went back and finished with swings, which still felt great.

What was this medical problem, you ask?  Bleeding hemorrhoids, all over the living room furniture, on Tuesday evening.  Did you know that hemorrhoids come in "inny" and "outty" versions?  I now know much more than I ever wanted to know on this subject.

I saw a specialist on Friday the 27th.  He said I was a borderline candidate for an in-office procedure that would probably do what I needed, but that I could try to heal on my own for a couple of weeks.  So far, I am doing well in recovering and feel confident I won't need the medical procedure, but I am definitely not completely healed as I write this 5 days after the doctor's visit.

By the way, my wife remembers me remarking a few weeks ago that, after one particular deadlift, I mentioned that I'd felt something funny "down there" - I believe that was what began this, namely poorly paying attention to my lifting technique, specifically not lifting my pelvic floor and tightening up where I needed to.

Some of this is age, some diet - more on that another time, but it's the opposite of what you might think - and some is stupidly being casual about picking up something heavy.  I hope I've learned my lesson.

Sunday, April 29 - a nice walk with my wife, dropped in on RKC-TL and Martial Arts Hall of Famer Phil Ross at his studio in HoHoKus, NJ - that's the next town up from us and a frequent walking destination when we're looking for a 4 or 5 miler outing.

Onward, upward, and inward, I hope.