Thursday, April 30, 2009

Moving Movements

Today I worked long hours at the farm, but took two "breaks" by helping my dad move out of his old and into his new home.

For a few hours, I did squats, dead lifts, cleans, farmer carries, racked-clean carries, and some overhead carries of boxes and odd objects up and down one flight of stairs.

I'm pooped!
:)

Tuesday, April 28, 2009

MVO2 Session 11

It's been over a week that I've been away from this protocol. I need to spend more time focusing on my active recovery rather than rest, which means more mobility, flexibility, and stability.

15:15 MVO2 protocol:
16kg x 8 reps x 24 sets
RPE (Rate of Perceived Exertion) = 18

Notes:
1. I detected a power loss on the 18th set.
2. I wanted to quit during the 20th set.
3. I quit on the set that double breathing 'forced' its way into the movement.

Maybe I should call it quits for the set when I begin double breathing rather than RPE 18. I'll experiment more later...

Sunday, April 26, 2009

Mobility & TGUs

Not ready for 15:15 MVO2 snatches, yet. Shame on me for not doing my pump stretches, halos, etc... consistently. So, yesterday I did some mobility and yoga type of movements. I am going to apply more of this into my schedule. Yesterday was a good start.

Today was a strength/stability session:

24kg alternating single RKC TGU on the minute x 16
2x24kg Overhead Carry x 30 seconds
2x24kg Racked Carry x 30 seconds
2x24kg Farmer Carry x 30 seconds

TGUs are good for my shoulders
The racked carry felt a little tight in the shoulder but no pain.
I feel good right now!

Friday, April 24, 2009

TGU/Swing combo

Today I felt like doing something. This is what I did:

24kg TGU x 1L&R then Swing x 20 every 2 minutes x 5

Almost 10 minutes of a good practice.
Tomorrow will tell if I am ready for a little MVO2 or not.

Thanks for the link Amy. I have reciprocated!
:)

Wednesday, April 22, 2009

Back-off

I have a little old tweak in my left shoulder that has flared up for various reasons. So, I will be listening to it and heeding its commands. Hopefully, with some light stretching, mobility, etc., I'll be back to a consistent schedule soon.

Monday, April 20, 2009

Strength Day VII

Light-Medium weight and/or volume DLs, MPs, BUPs, and Pull-ups.
Rest was about 2 minutes between each set.

DL:
215lb x 5 x 2

MP:
32kg x 5L&R

BUP:
24kg x 5L&R

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Saturday, April 18, 2009

MVO2 Session 10

15:15 MVO2 protocol:
16kg x 8 reps x 52 sets
RPE (Rate of Perceived Exertion) = 18

Notes:
1. I detected a power loss on the 24th set. I think this is due to the following factors:
a. Left glute less active.
b. Right lat less active.
2. I wanted to quit after the 36th set.
3. Double breathing began around the 40th set and again flowed much easier on the left side than the right.

Thursday, April 16, 2009

MVO2 Session 9

15:15 MVO2 protocol:
16kg x 8 reps x 46 sets
RPE (Rate of Perceived Exertion) = 18

Notes:
1. I detected a power loss on the 22nd set. I think this is due to all factors of the following:
a. positive (forward lock) hip drive.
b. negative (butt-punch) hip drive.
c. pulling with the lats to force the kettlebell down faster than gravity.
2. I wanted to quit after the 36th set.
3. Double breathing began spontaneously around the 36th set and flowed much easier on the left side than the right.
4. Counting reps while sporadically breathing can be difficult but is solved by waiting for the beep of the GymBoss timer.

Wednesday, April 15, 2009

Strength Day VI

Light-Medium weight and/or volume DLs, MPs, and Pull-ups.
Rest was about 2 minutes between each set.

DL:
220lb x 5 x 2

MP:
28kg x 5L&R
24kg x 5L&R

Pull-up:
BW + 2.5lb x 5 wide grip
BW + 2.5lb x 5 chin-ups

Tuesday, April 14, 2009

MVO2 Session 8

15:15 MVO2 protocol:
16kg x 8 reps x 40 sets
I cannot tell a lie:
RPE (Rate of Perceived Exertion) = 18+

Notes:
1. I detected a power loss on the 20th set beginning with the left (first) side.
2. I wanted to quit after the 26th set.
3. At set 36 it was not a problem to finish to 40.
4. Surprised that I did 40.
5. An RPE of 18+ is good.

Monday, April 13, 2009

Strength Day V

Light-Medium Volume and/or weight DLs, MPs, and Pull-ups
About 1.5 to 2 minutes rest between sets.

DL:
210lb x 5 x 2

BUP:
24kg x 5L&R

MP:
24kg x 5L&R

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Saturday, April 11, 2009

MVO2 Session 7

15:15 MVO2 protocol:
16kg x 8 reps x 50 sets
RPE (Rate of Perceived Exertion) = 19

Notes:
1. I detected a power loss on my right side relative to my left during the 20th set.
2. I wanted to quit after the 30th set.
3. Beginning at set 36 until finish, RPE remained at 19.
4. Sets 46 - 50, I just thought to "Finish with the best form and power I have."
5. A 19 RPE is too high to maintain an explosive power and good form for too long.
6. I don't know how much longer I could have gone and don't want to find out.
7. In the future, aim for a maximum RPE of 18 with momentary 19s.

Deciphered notes: This was a lot of work.
Enough, back to the tractor. I feel great!

Thursday, April 9, 2009

TGU/Swing

Every other Thursday I am replacing a MVO2 day with TGUs and Swings. As the volume of snatches will rise later toward the end of this 15:15 protocol, my plan is to begin with a low volume of TGUs and a high volume of swings to progressively higher TGUs and lower swings.
Shame on me for not doing any double swings since August! I guess the wide stance is a little awkward but necessary. So, I decided to mix it up. The single 16kg just flew but gave me a chance to work on technique.

Start:
1 alternating 16kg TGU on the minute x 4
(About 50-55 seconds per repetition per minute)

Rest 1 min

Double 16kg Swings x 20 on the minute
Single 16kg Swings x 20 on the minute
Repeat x 6
Finish.

Wednesday, April 8, 2009

Strength Day IV

Light-Medium DLs, MPs, and Pull-ups
Rest was about 2 minutes between each set.

DL:
215lb x 5 x 2

MP:
28kg x 5L&R
24kg x 5L&R

Pull-up:
BW + 2.5lb x 5 wide grip
BW + 2.5lb x 5 chin-ups

Tuesday, April 7, 2009

MVO2 Session 6

15:15 MVO2 protocol:
16kg x 8 reps x 34 sets
RPE (Rate of Perceived Exertion) = 18

Right on the money. Took a little credit though!

From here onward...
Mathematical percentage of volume per MVO2 session:
+50% = 46-50 sets - End of Week 3
-20% = 36-40 sets
+15% = 42-46 sets
+15% = 48-52 sets - End of Week 4
-20% = 38-42 sets
+50% = 58-64 sets - End of Week 5
-20% = 46-52 sets
+15% = 54-58 sets
+15% = 62-68 sets - End of Week 6
-20% = 50-54 sets
+50% = 74-82 sets - End of Week 7
If continuing on the lower values:
-20% = 60 sets
+15% = 68 sets
+15% = 78 sets - End of Week 8 (Why not go for 80 here, eh?)
-20% = 62 sets
+50% = 94 sets - End of Week 9 (Yeah, right!)

Begining from Session #1 of 30 sets, this about a 13% to 18% average volume gain per week of 2.5 sessions to reach at least 80 sets. This is my best estimate of what I can accomplish by giving me a liberal window. If I don't succeed within this program, I'll go to plan B (Back-off and continue to gauge by a 17-18 on the Borg scale). We'll see how much of a persistent nerd I really am!
:)

Monday, April 6, 2009

Strength Day III

Light-Medium DLs, MPs, and Pull-ups

DL:
205lb x 5 x 2

MP:
28kg x 5L&R
24kg x 5L&R

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Saturday, April 4, 2009

MVO2 Session 5

15:15 MVO2 protocol:
16kg x 8 reps x 42 sets
RPE (Rate of Perceived Exertion) = 18

This was just as "planned" but not expected!

Thursday, April 2, 2009

MVO2 Session 4

15:15 MVO2 protocol:
16kg x 8 reps x 40 sets

This is just a little more than what I had "planned", as I am practicing this objectively measured protocol by using my subjective feel. My last session, #3, felt very intense, RPE=19 (Rate of Perceived Exertion) using the 15-Point Borg scale. This session, RPE=17, I felt I could have done a few more sets but didn't want to push it. Haven't we all been a little too enthusiastic and over done it?

The factor(s) for reasoning or the reason(s) for factoring the how and why intensity differs from day-to-day is Greco-Danish to me, but I do understand that all variables matter and the mind and body are connected. :)

Sources:

Report on Perceived Exertion (PDF)

Borg Scale

Differences in self-reported perceived and objective measures of duration and intensity of physical activity for adults in skiing.

Acute exercise and positive effect: an investigation of psychological processes leading to affective change.

Effects of acute bouts of aerobic exercise of varied intensity on subjective mood experiences in women of different age groups across time.

Wednesday, April 1, 2009

Strength Day II

Getting my groove on these light-medium strength days.

Light-Medium DLs, MPs, and Pull-ups

DL:
210lb x 5 x 2

MP:
24kg x 5L&R x 2

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Rest was about 2 minutes between each set.