Monday 3/31/08 – kettlebell training

500am

holosync – 30:00

700pm

1. long cycle w/24kg – 15/5:00; w/16kg – 50/8:00

2. 1-arm jerk w/32kg – 13+13

3. jumping squats – 185×30/2

4. seated row – 3×8-12

5. McGill’s Big 3 – 2 sets of each curl, side bridge, bird dog

Marty is the man.

Friday 3/28/08 – kettlebells and deadlift

500am

holosync – 30:00

530pm

1. long cycle w/32kg – 8/2:00 (PR), 4/1:00; w/24kg – 8/2:00

2. deadlift – 225×3, 315×1, 365×1

3. 1-arm jerk w/40kg – 5+5

4. lat pulldown – 4×6-12

5. 1-arm clean w/32kg – 30 (5/5/4/4/3/3/2/2/1/1)

6. abdominal training – McGill’s Big 3 for 2 sets of each

Done.

Thursday 3/27/08

500am

holosync – 30:00

Wednesday – kettlebell training

500am

holosync – 60 min.

700pm

joint mobility

1. long cycle w/24kg – 25/5:00 (rep PR); 10/2:00

2. 1-arm jerk, 3-sec. hold at top: 32kg – 5+5, 40kg – 3+3, 44kg – 2+2

3. chin-up – bwx4,3,2,1/4

4a. reverse sit up – bwx10/3

4b. lateral leg lowering – bwx5+5/3

5. double cleans w/24kg – 15/1:30

I am freakin’ spent.  I haven’t slept worth a crap and my back is twinging really bad.  I was happy to get the rep PR in long cycle.  For now on M/F I am focusing on slow pace and trying to hit 10:00 (current time PR is 7:00) and on W focusing on going 5+ min. with a 5-6 RPM pace.  PL meet is Sat the 5th – deadlift only?  What have I become, a specialist?!?!?!?!?

Tuesday 3/25/08 – martial arts training

500am

joint mobility

chi kung – 25:00 with holosync – 30:00

700pm

martial arts training at the dojo – worked through element examples in the first class and free response grappling in second class

Then I called Marty and bugged the crap out of him about my KB training, thanks Marty! 😉

Monday 3/24/08 – kettlebell and deadlift

430am

joint mobility

cardio – 20 min.

holosync – 30 min.

700pm

1. long cycle w/24kg – 18/5:00; w/32kg – 4/1:00; w/24kg – 8/2:00

2. deadlift – 225×3, 315×1, 405×1

3a. ghr – bwx10/3

3b. grappler row – 90×10/3

4. 1-arm jerk w/40kg – 5+5

5. pulldown abs – 60×15/3

Done.  Big Derrick was back tonight ready to kick some ass and we had this new cat Andre show up and at 194 lbs. and first time box squatting, and in bare feet!, took 585 like it was nothing, went and lifted the stone some, came back in and hit an easy 495 deadlift!  This kid is going to be SICK!  To top it all off Cory, my OLB pro-day client, finished his pro-day prep tonight and this beast has his pro-day Thursday!  Big things in store this year!!!

Friday 3/21/08 – kettlebell and deadlift

Tue and Thu this week I did 30 min. of holosync in a.m. and that was it.

530am

joint mobility

cardio – 20 min.

330pm

1. long cycle w/24kg – 20/5:00

2. deadlift – 225×3, 275×1/2, 315×1/2, 365×1/2

3. long cycle w/24kg – 14/2:00

4a. chins – bwx3,2,1/3

4b. reverse sit up – bwx10/3

Done.

Wednesday 3/19/08 – kettlebell training

530am

joint mobility

cardio – 20 min.

700pm

1. long cycle w/24kg – 20/5:00

2. long cycle w/32kg – 4/1:00

3. suspended good morning – 95×5, 135×5/3

4. chins – bwx5/3

5. pulldown abs – green bandx10/3

6. band face pull – purple bandx15/2

Stretching

Done.

Monday 3/17/08 – kettlebells & deadlift

430am

joint mobility, cardio – 20 min.

700pm

1. long cycle w/24kg – 22/7:00 (PR!)

2. 1-arm jerk w/32kg – 12+12

3. pin-pull (#2 pin) – 135×5, 225×3, 315×1, 365×1, 335×1/2

4. ghr – bwx10/3

5. pulldown abs – 50×20/3

Done.  I probably could have gone 7:30 or 8:00.  Woulda, coulda, shoulda… Meet will be here before I know it.  One thing about high rep KB work – it’s NOT boring when you’re sweating it out under the bells – may be boring to watch but any internet superstar says it’s boring to train has no clue what the hell they’re talking about.

Friday 3/14/08 – kettlebell and deadlift

330pm

1. long cycle w/24kg – 16/4:00

2. 1-arm jerk w/32kg – 10+10

3. deadlift – 135×5, 225×3, 315×1, 405×1

4a. chin-up – bwx6,5,4

4b. 45 degree back raise – 45×12,10,8

5a. side bend – 2×8+8

5b. reverse sit-up – 2×8

Done.  Eric Liford “twisted” my arm into doing the WNPF GA State Powerlifting meet (which is in 3 weeks BTW!)  I haven’t trained PL with any sincerity in a while due to the upcoming kettlebell meet in Vegas I am preparing for so I decided the deadlift-only class at the PL meet would be the way to go as I feel that deadlifting and long cycle can be trained pretty well together.  Here’s the kicker, I only have 6 deadlift training sessions prior to the meet and I haven’t done ANY heavy deadlifting since last November.  It felt good to know 405 could go up without any problems pretty much any day of the week.  DL PR is 463 at 205lbs, I’m hoping to be <198 at the April meet and pull around 450-475 then 500+ by WNPF Worlds in Atlanta in November.  Should be a fun ride!

Thursday 3/13/08 – kettlebell training

500am

joint mobility

cardio – 10:00 run, 5:00 walk

holosync – 30:00

215pm

1. long cycle w/24kg – 15/3:00

2. 1-arm jerk w/32kg – 10+10

3a. seated row – 3×10

3b. abs – 3×15

4. swing – 24kgx15+15, 32kgx10+10

Done.  Some days are better than others.  I just feel beaten down today, especially after yesterdays training and the lack of sleep this week.  Gotta’ get back on it!

Wednesday 3/12/08 – kettlebell training

445am

joint mobility, stretching, spineworx

holosync – 30 min.

700pm

1. long cycle w/24kg – 22/6:00 (PR)

2. long cycle w/32kg – 5/1:00

3. chair press – 24kgx7, 16kgx18

4. chin-up – 3×6

5. ball sit-up – 3×10

Done.  Great training today.  I’ve been going on almost no sleep these past two days but man, the bells felt great today.  Took some of Marty’s advice and wetted down my t-shirt and brought my elbows closer together on the way down.  It still hurt but was more manageable.  I slowed wayyyyy down too.  My previous PR was 23/4:35 and today I did 1 fewer rep and went 1:25 longer.  I keep itching to try the 32’s since for my current weight class (>90kg) level 3 ranking is 14 reps and for my goal weight (85kg) level 3 is 11 reps.  Somehow 11-14 reps with the 32’s seems so much more do-able than 65-71 reps with the 24’s for a level 4 ranking.  Now granted I was still spent from the 6:00 set with the 24’s, but 5 reps in 1:00 with the 32’s kicked my ass – I can definitely see why Marty says moving up to the 32’s is a completely different sport.  Still, I think it is crucial to take it slow and put the time and volume in with the 24’s first.  I’m sure that in 7 weeks of training I could easily build up to 14-20 reps with the 32’s but I would rather get 50-70 good quality reps in 10:00 with the 24’s and then move up to the 32’s instead of getting 14-20 crappy reps with the 32’s and barely going 2 or 3 minutes.  I’m convinced slow and steady wins this race.  It is tons of fun though – not “put you to sleep boring” like so many internet experts proclaim.

Tuesday 3/11/08 – kettlebell and martial arts training

430am

joint mobility

holosync – 30 min.

chi kung -15 min.

215pm

1. long cycle w/24kg – 21/4:00

2. 1-arm long cycle w/32kg – 20/2:30 (5+5+3+3+2+2)

3. jumping squat – 185×35/2

4. seated row – 3×10

5. ab machine – 3×15

7pm

martial arts training 2 hours – taijutsu, free form training, striking techniques

Long day on 3 hours sleep.

Monday 3/10/08 – kettlebell training

450am

joint mobility

treadmill – 10 min. run, 5 min. walk

heavy bag – 3 min. rounds/1 min. rest x 3

holosync – 30 min.

7pm

1. long cycle w/24kg – 20/4:00

2. 1-arm long cycle w/32kg – 8+8

3. chin-up – bwx6/3

4. chair press – 24kg x 8, 16kg x 12

5a. ghr – bwx10,8,6

5b. reverse sit up – bwx10,8,6

 Oh yeah, Malcom and I decided to post Big Derrick’s new workout since he isn’t updating his training log:

Monday 3/10/08

1. paint the wall – 10×10 (this was a volume set – goal was shoulder mass)

2. lay down the hardwood floors (hehe, I said hard and wood in the same sentence) – 20×2 (this set was all about speed baby – dynamic effort!)

3. hanging blinds – 16×1 (due to all the wrist flexion and extension from the painting my wrist has become a bit limp and I am into interior decorating now!)

 LOL!  Just bustin’ your ass big guy – when you coming back to train?

Good training session.  In one week I’ve increased my time on the long cycle from 2:00 to 4:35 and feel like I can hit 4:00 minimum consistently.  This is good.  I need to be at 8:00 consistently by mid-April in order to have a shot at going 10:00 in Vegas in May.  Long road ahead and a lot of work…  Stay tuned.