tag:blogger.com,1999:blog-79508574849800194402021-09-24T09:32:18.934-07:00We Ride ChickensFrom "Enter The Kettlebell" by Pavel Tsatsouline, Page 82:
"A passing-by jarhead buddy of his joked, “Are those your legs, or are you riding a chicken?!” Fighting men ride chickens - got a problem with that?"
I am not a fighting man but I choose to ride chickens, to be strong and thin. A few months shy of my 57th birthday, I also want to be healthy in every way possible.Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.comBlogger1902125tag:blogger.com,1999:blog-7950857484980019440.post-61493756855043044202021-09-24T07:25:00.001-07:002021-09-24T09:31:47.353-07:00September 24, 2021: Neider Press, Variety, SW, ArmBar, GUAfter Wednesday's lifting, the evening found me pretty tired, and the weather was very muggy, and I went to sleep early. Yesterday, Thursday, no lifting but a 5 mile walk with a couple of stops at stores as destinations. Felt tired afterwards but basically good, had a bigger-than-usual midday snack, and taught most of the afternoon afterwards. Today, Friday Neider Press: 8 kg x 15 lf, x 8 rf - still liking how my shoulders feel after these. First time doing 2 sets, I think. MP: tried seated press w/ 8 kg x 3 each side. Left side, as expected, works better PU: 1 very slow on rings, only minor discomfort, no pain left side - progress! CU: on bar, slow, didn't feel good to go 100% of the way up, break, success this time! SW: last week, I did 90 swings. This week, I've done 260 already by today, so we'll take it a bit easy on the volume today and tomorrow: 00:00 40 kg x 2h x 5 00:30 40 kg x 2h x 5 01:30 40 kg x 2h x 5 02:00 40 kg x 2h x 5 03:00 40 kg x 2h x 5 03:30 40 kg x 2h x 5 - 30 total, working on loading hips because the better the hip load, the easier it is to perform these well: more explosiveness, better height, less fatigue ArmBar: experiment, cannot do "by the book" with right arm because lumbar rotates and puts pressure on herniated disc. So, instead of bent leg, straighten it, which my flexibility allows and seems to stabilize lumbar sufficiently. Used 12 kg GU: play w/ 12 kg and bw only, and just to elbow, still sorting out coming up onto left elbow, still finding right oblique, and that way of the X, from right foot to left elbow, lacking severely, but it gets better with some repetition. Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-14327084716424998502021-09-22T06:10:00.007-07:002021-09-24T07:22:32.000-07:00September 22, 2021: PU, Neider Press, DL, SW, GUPU: 1 very slow on rings. Less discomfort in left shoulder this time, still a little, paused there to feel it out, making progress for sure. Now doing all my short bar hangs in 4 different positions: overhand, both over/under grips, and underhand. Neider Press: lf, 1-2-3-4-5 ladder, no break first 4 rungs, short rest between last two. While teaching: SW: 32 kg x 2h x a few DL: end of teaching session, 225 lb x 10, light tng, felt great to do break SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 03:00 28 kg x left x 10 04:00 28 kg x left x 10 06:00 28 kg x left x 10 07:00 28 kg x left x 10 09:00 28 kg x left x 10 10:00 28 kg x left x 10 11:00 28 kg x left x 10 12:00 28 kg x left x 10 - as yesterday but w/ 28 kg. Experimenting with keeping elbow really locked out, seems to feel better! break GU: 8 kg, 2R/L, 2R/L to hand. Figured out that right oblique doesn't fire when weight is on right side, thinking about making that happen fixes most things. PU: rings, x 1, 1, super slow - didn't false grip solidly 1st rep, hurt left side. Better grip on next rep and it was good. Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com5tag:blogger.com,1999:blog-7950857484980019440.post-598603809843569762021-09-21T08:04:00.006-07:002021-09-21T12:07:56.417-07:00September 21, 2021: SW, GU, MP, ZDLPlayed around with chinup grip. Hangs feel really tight. Slow, with rotation on rings hurt on my left shoulder. slow on a bar felt OK, though. Need to get back to being able to do chinups! SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 03:00 24 kg x left x 10 04:00 24 kg x left x 10 06:00 24 kg x left x 10 07:00 24 kg x left x 10 09:00 24 kg x left x 10 10:00 24 kg x left x 10 11:00 24 kg x left x 10 12:00 24 kg x left x 10 - haven't gone this light in a while, also haven't done 100 swings in a while. Nice opportunity to sort out some form things: weight distribution and hinge dept GU: bw: rf, full, stepover style 8 kg: rf, full, stepover style x 2 alternating singles. Halting progress, but nonetheless, progress walk and break MP: 20 kg x 5L/R, 5L/R - using GLAG-P, excellent set of cues! Thank you, Fabio!! Zercher DL: 155 lb, worked on getting a better starting position, which I did, but then got an ab cramp after the 2nd rep, so only 2 reps today. This is a good weight for a while for me on this movement.Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com4tag:blogger.com,1999:blog-7950857484980019440.post-19897926337037633742021-09-20T05:34:00.004-07:002021-09-21T07:20:39.502-07:00September 20, 2021: SW, GUSaturday, September 18 - Neider Press, 8kg x 10 each way Sunday, September 19 - Neider Press, 6 kg, 13 each way, later 2 mile ruck w/ 25 lbs Today, Monday SW: again, playing w/ time 00:00 40 kg x 2h x 10 01:30 40 kg x 2h x 10 04:00 28 kg x left x 10 05:30 28 kg x left x 10 08:00 28 kg x right x 10 09:30 28 kg x right x 10 - total 60 swings NB: last time, did 2nd set of each series on the 1:00 and each series on the 5:00. Switching to 2nd set on the 1:30 allows better overall recovery. Want to stay with this 60-swing workout and keep working down the time. GU: 12 kg, 4 alternating singles, lf. When left side is down, still have trouble not sliding my body up as I do the first step. Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-5246102388290162842021-09-17T14:04:00.001-07:002021-09-17T14:04:02.766-07:00September 17, 2021: MP, 1A PU, ZDL, HLRriffing on 2 days ago's session PU: partial, packing and unpacking on rings * skip light DL in possible favor of heavy DL at the end MP: 20 kg x 4L/R, x 4L/R, x 4L/R - still using my new cues 1A 1L PU: x 1 L/R @ 12" 1A PU: x 3 L/R @ 12" ZDL: 155 lb x 1, 1 - first time this go-round @ 155 lb HLR: 5 - last rep was toughSteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-58182127471634777472021-09-16T11:37:00.003-07:002021-09-16T11:53:24.682-07:00September 16, 2021:SW, GU, 1-leg 2-kb DLSW: 00:00 40 kg x 2h x 10 01:00 40 kg x 2h x 10 05:00 28 kg x left x 10 06:00 28 kg x left x 10 10:00 28 kg x right x 10 11:00 28 kg x right x 10 - total 60 swings, avg HR=127, max=146 GU: 12 kg x 3 alternating singles each side, rf, to hand. Finding same problem as w/ swings, need to focus on pressing down with right foot when that's the bent leg. Perhaps related to nerve damage I still have, don't know, doesn't matter, just need to do it. 12 kg is right weight for me to sort out my getup issues, need to stay with this weight a while. 1-leg, 2-kg DL - never really did these before, looking at them as stepping stone to barbell of same lift. 2 x 8 kg x 1R/L 2 x 12 kg x 1R/L 2 x 16 kg x 1R/L - got better as they went, ought to work up this version a bit before switching to barbell Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-72498397785854873522021-09-15T11:46:00.003-07:002021-09-15T11:51:39.820-07:00September 15, 2021: Variety: light DL, MP, 1A PU, ZDL, HLRDL: a few @ 225 lb while teaching MP: 20 kg x 3L/R, 3L/R, 4L/R - experimenting with new position for right shoulder, thinking "long collarbone" and it's helping get rid of the clicking. Neider Press: 10 kg x 5L/R PU: one slow (~10 sec for roundtrip) on a bar 1A PU: on 12" box, 2L/R ZDL: 135 lb x 5 singles A few failed attempts at 1-leg, 2h DL @ 135 lb - manage to break the bar off the ground but that was it. Need lighter weight for this for sure. HLR: 4 - again, experimenting with keeping right shoulder happySteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-80450364819626214642021-09-15T05:34:00.001-07:002021-09-15T05:34:27.860-07:00September 14, 2021: SWA few hours of driving in the morning SW: - new format today 00:00 40 kg x 2h x 5 00:30 40 kd x 2h x 5 02:00 28 kg x left x 5 02:30 28 kg x left x 5 04:00 28 kg x right x 5 04:30 28 kg x right x 5 - total 30 swings, but experimented with better explosion, slightly straighter arms at the top, keeping the grip balanced between the two hands on 2h swings. Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-50629160806168644672021-09-13T14:12:00.002-07:002021-09-13T14:12:45.078-07:00September 13, 2021: VarietyRuck: 2 mi w/ 50 lbs, roundtrip to grocer store, took it off while in store 1A PU @ 12" x 3, 2 lf MP: 20 kg x 3L/R, x 2R/L - right shoulder definitely sore Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-83684628607775713752021-09-13T07:50:00.006-07:002021-09-13T07:50:29.628-07:00September 12, 2021: Short RuckFirst walk w/ 50 lb pack, map says 0.4 miles each way Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-74964490110796987662021-09-11T09:31:00.002-07:002021-09-11T09:31:50.788-07:00September 11, 2021: SWSeptember 11. Dies irae, dies illa SW: while teaching 00:00 40 kg x 2h x 10 01:00 40 kg x 2h x 10 04:00 40 kg x 2h x 10 05:00 40 kg x 2h x 10 08:00 40 kg x 2h x 10 09:00 40 kg x 2h x 10 12:00 36 kg x 2h x 10 13:00 36 kg x 2h x 10 = 80 swingsSteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com2tag:blogger.com,1999:blog-7950857484980019440.post-84415142693280664032021-09-10T10:31:00.003-07:002021-09-10T11:47:17.116-07:00September 10, 2021: Variety: SW, GU, HLRNeider Press: 10 kg x 3L, 3R, rest, 5L, 5R - PR for 5 reps @ this weight WM: 8 kg, 1L, 2R but neither on R was good. SW: 00:00 32 kg x left x 10 01:00 32 kg x left x 10 04:00 32 kg x right x 10 05:00 32 kg x right x 10 - 40 reps @ 32 kg one-handed = good break GU: full GU, bw only x 1 each side 10 kg, full GU w my kneeling modification, 1 each side 12 kg, full GU, same, 1 each side, and that's enough getups for today. Overall, better than in the recent past. break HLR: 2 Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-4208188649145823172021-09-09T12:47:00.002-07:002021-09-09T12:47:41.090-07:00September 9, 2021:Variety again: SW, GU, MP10 kg: Neider press, 2 sets of 5 each way WM: 8 kg x 1L/R break SW: 00:00 32 kg x left x 10 01:00 32 kg x right x 10 GU: 10 kg to hand, not lowering from pressed, 5L, 5R (just elbow, hand, elbow, down, back to elbow, etc.) MP: 20 kg x 5L/R, rest, x 5 L/R HLR: 4 - each rep, dead hang then pack shoulders then HLR then lower, then unpack shoulder, repeat Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-87552865812007239772021-09-08T12:59:00.001-07:002021-09-08T13:18:10.636-07:00September 8, 2021: 1A PU, ZDL, HLR1A PU on 12": 2L, 2R, 3L, 3R ZDL: 135 lb x 1, 1, 1 - progressively better, need to do these more often HLR: 3, 2 - noticing some shoulder discomfort on reps after the 1st rep on right side Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-51306874581784627882021-09-07T09:27:00.000-07:002021-09-07T09:27:01.556-07:00September 7, 2021: MP, SWRuck 1.5 mi w/ 35 lb break MP: 20 kg x 5L/R, x 5L/R SW: 00:00 36 kg x left x 5 00:30 36 kg x right x 5 01:00 36 kg x left x 5 01:30 36 kg x right x 5 03:00 32 kg x left x 5 03:30 32 kg x right x 5 04:00 32 kg x left x 5 04:30 32 kg x right x 5 06:00 32 kg x left x 6 06:30 32 kg x right x 6 07:00 32 kg x left x 6 07:30 32 kg x right x 6 - total 64 swingsSteve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-81847968876933108812021-09-06T11:28:00.003-07:002021-09-06T11:28:30.624-07:00September 6, 2021: More Variety: MP, 1A PU, WM, HLRyesterday, Sunday - walk about 2 miles before church Today, Monday: MP: 20 kg x 5L, 5R, rest, x repeat but with ~10-sec hold at end while I looked at the bell overhead Ruck: 35 lb x 1.95 mi 1A PU: 12" elevation x 2, 2, 3 - first triple. Giving up on 1A 1L PU for now, too hard to do more than a single WM: 6 kg x 2L, 2R, 1L, 1R HLR x 3 - getting a little easier Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-86274504462073002802021-09-04T15:40:00.004-07:002021-09-04T15:40:34.618-07:00September 4, 2021: 1A PU, ruck, HLR1A 1L PU x 2L, 2R 1A PU x 2L, 2R, 2L, 2R walk 2 mi w/ 35 lb pack PU: 2 slow ones on rings HLR: 3 Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-49900362589378532092021-09-03T12:59:00.005-07:002021-09-03T13:12:55.121-07:00September 3, 2021: SW, GU, HLRSept 1 - 2 mi walk w/ 35 lb pack, some partial GU w/ 8 kg Sept 2 - short walk w/ 35 lb pack, clear street trash from 0600 for 1 hour Sept 3, today, Friday Cossack sequence and some splits while teaching Neider Press: 8k x 5L, 5R, rest x 5L, 5R SW: 00:00 32 kg x left x 5 00:30 32 kg x left x 5 01:00 32 kg x left x 5 01:30 32 kg x left x 5 03:00 32 kg x right x 5 03:30 32 kg x right x 5 04:00 32 kg x right x 5 04:30 32 kg x right x 5 (phone call) 08:00 28 kg x left x 5 08:30 28 kg x left x 5 09:00 28 kg x left x 5 09:30 28 kg x left x 5 11:00 28 kg x right x 5 11:30 28 kg x right x 5 12:00 28 kg x right x 5 12:30 28 kg x right x 5 14:00 28 kg x left x 10 - total 90 swings GU: 10 kg today: 5R to elbow, 5L to elbow, 3R to hand, 3L to hand HLR x 3 Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-25956170211207459862021-08-31T11:55:00.002-07:002021-08-31T11:58:49.788-07:00August 31, 2021: SWSunday - just some walking Monday - still on the road Today, Tuesday: SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 Repeat twice more (08:00=left, 12=right, 16=left, 20:00=right) total 120 swings, avg HR 132, max 155 Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-7543427987099334292021-08-28T14:02:00.002-07:002021-08-28T14:02:23.233-07:00August 28, 2021: 1A PU, DLyesterday, 2 mi ruck @ bw + 25 lb 1A PU: 2L, 2R, rest 2L, 2R Today 1A1L PU: 2L, 1R, 1R DL: 135 kg x 1-2 double over, x 1-2 r/u, x 1-2 l/u NB: From last session, switched from a single 1-2-3 ladder, which is 6 total reps to 3 x (1-2) to get all different grips done, which is 9 total reps but no triples, and added 2.5 kg to make the weight 135 kg (297 lb) Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-42526307022855736762021-08-26T07:24:00.000-07:002021-08-26T07:24:58.658-07:00August 26, 2021: SWFirst time doing 60 swings w/ a 48 kg SW: 00:00 48 kg x 2h x 10 01:00 48 kg x 2h x 10 04:00 48 kg x 2h x 10 05:00 48 kg x 2h x 10 08:00 48 kg x 2h x 10 09:00 48 kg x 2h x 10 - total 60 swings, no doubt I red-lined my heart rate but wasn't wearing HRM Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-31801374121205253372021-08-26T07:19:00.006-07:002021-08-26T07:19:57.319-07:00August 25, 2021:Variety: Ruck, Zercher DL, HLR, Dragon FlagYesterday: walk about 1.5 mi w/ 25 lb weight in pack Today, Wednesday: AM: ruck 1.9 miles w/ 25 lb pack, mostly road, some trail, a few small hills PM: Zercher DL: 135 lb x 1, 1 - not bad, 2nd one was almost able to set bar down quietly HLR: a few Dragon Flag - still figuring out my setup but getting closer Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-81892676977837418572021-08-23T12:57:00.001-07:002021-08-23T13:23:07.600-07:00August 23, 2021: Variety: WM, SWYesterday, Sunday, just a 1 mile walk Today, Monday 1/2 mile walk Cossack sequence - quick, not pushing it WM + press-to-front, 6 kg, 3 left, 3 right, rest, repeat OHS: 8 kg - sitting to 12" box, just to see if I can make some progress on this - not terrible, did 3 reps each side, lf. SW: 00:00 48 kg x 2h x 10 phone call 10:00 48 kg x 2h x 10 talk to someone in my gym 17:00 28 kg x left x 15 19:00 28 kg x right x 15 - total 50 swings Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-69591372213313956822021-08-23T12:46:00.001-07:002021-08-23T12:46:37.553-07:00August 21, 2021: SW, DLYesterday, Friday: ruck 3 mi w/ 25 lb pack Today, Saturday: Short (1 mi) ruck w/ 25 lb pack break SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 04:00 28 kg x right x 10 05:00 28 kg x right x 10 08:00 28 kg x left x 15 09:30 28 kg x right x 15 - total 70 swings break DL: 132.5 kg (292 lbs) x 1-2-3 double over - was going to do more but an easy day felt right Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0tag:blogger.com,1999:blog-7950857484980019440.post-7187386545356793712021-08-19T08:41:00.001-07:002021-08-19T08:41:20.242-07:00August 19, 2021: ruck, 1A PU, SWas yesterday, walked about 1.7 miles w/ 25 lb plate in backpack 1APU: Very interesting today. Plan was Medium as 3 doubles x 2 lf - good, left foot coming unweighted x 2 lf - tried 1A 1L, left arm and right leg worked, right arm and left leg really exposes poor stability in left ankle x 1, 1 right arm side only, kept right foot on ground, albeit pretty lightly, for stability as this is all I'm ready for on this side Overall, a good day. 4 reps on left arm + right foot, 6 reps the other way SW: 00:00 48 kg x 2h x 15 - first time w/ 48 kg, took a little while to find good, load-the-hips, form Steve Freideshttp://www.blogger.com/profile/11832047567399954209noreply@blogger.com0