Today's Writing Count & Workout

4284 words - 3 more chapters!

Workout:
BUP: 24/5, 24/5, 28/3, 28/1, 24/4
OAP Practice: 15, 15, 20, 20, 25
Pull-ups: 20/5, 24/4, 24/4, 28/2, 28/2
Decline Situps: 20/10, 20/10, 24/8, 24/8, 28/7
CoC: T/10, 1/5, 1/5, 1/5, 1/4

Feeling very weak today. Fatigued and uncertain.
Rt shoulder joint (ball/socket) pain and lower back pain. Possibly from yesterday's bridging, plow, cobra practice?

Getting started with Kettlebells

Here's my goal: As light as possible, as strong as possible, as agile as possible, as fast as possible

Ballistics: swings, snatches, cleans, clean & jerk, H2H juggling*
Grinds: Turkish getups, Bent press, Military Press, Overhead squats
Intuflow (see here for part one: http://www.youtube.com/watch?v=w1aLdYgfr3M)

If you're new at this - and this may be too damn boring and basic but it *really* pays off - for three weeks do this:

• Day 1: Swings - Set a timer for 20 minutes then swing it: Five two-handed, five left-handed, five right-handed, five two-handed. Then rest as long as you need to and repeat. On day 4, 7, 10, 13, 16, 19 you're going to do at least one more rep than the prior day.
• Day 2: Turkish getups. Do them like this (http://www.tacticalathlete.com/tguarticle.htm). Your first day, set a timer and do as many as you can, alternating left/right in twenty minutes. On days 5, 8, 11, 14, 17, and 20 do at least one more rep than prior days.
• Day 3: Intuflow (basically calisthenics from your childhood but now that we're old(er) it's good for our joints and flexibility)

What? You're thinking, twenty minutes of workout a day is fine for TV commercials, but really? Well, not exactly. Apart from that program: walk, sprint, jump-rope, and fiddle with the kettlebell - try presses, bottom's up presses, snatches, etc. But the important thing is to get your skill practice in so that as your skill improves you can push yourself harder without that skill breaking down resulting in injury.


*I can't recommend highly enough Jeff Martone's H2H KB. Get this one (http://www.tacticalathlete.com/h2hcircuits.htm), put it on your iPOD and go. (Besides, it flat looks cool.)

Why I'm not afraid the "secret" will get out

Because of kettlebellworx - the attempt by an apparent fitness model to paint kettlebells pink, decorate them with his glue gun, and tell his acolytes he's found a secret yet somehow easier way of achieving their goals.

Easy paths achieve small goals.
It never seems to fail.

See,
First there was whisky.
Then they added ice cubes.
Then water.
Then sweet & sour mix.

Sure, it's all whisky. But to say a Whisky Sour is equivalent to Whisky Neat is silly.

To say this is kettlebelling, is also silly. And this just makes it funny.

So don't worry. Your secret's safe because the secret's hard work. And that's elusive.

Today's Workout

Get-ups and Pressing

• Mardstyle TGUs*
• 16kg, 5 + 5
• 20kg, 5 + 5
• 24kg, 5 + 5
• Bent Press**
• 24kg, 5 + 5
• 24kg, 5 + 5
• Alternate Military Press
• 32kg, 4 + 4
• 32kg, 4 + 4
• Inverted situps
• 5, 5, 5

*'Mardstyle', if you recall, is my title for combining Martone's roll-over with the hardstyle bridge when doing the TGU. The sequence: press, rollover face down, roll back, TGU with gymnastic bridge, stand, back down, TGU with gymnastic bridge, that's one.

**When I learned the Bent Press years ago you didn't end the movement with the kettlebell overhead. You ended with it racked: coming out of the bent press was a reversal of the movement to begin it. Now, though, the exit from the bent press is identical to the exit from a windmill. And that *kills* my right shoulder. There's a twinge, grind, and nerve-tweaking pop as I stand up. So I keep that baby light, trying to find the non-painful groove...

Today's Workout

Back to Ballistics!

• Martone's H2H Circuits, 1-10
  
• Snatch Series
  
  • Linked Snatches, 2 x 24s: 3 - 4 - 5
    
  • Double Snatches, 2 x 24s: 5 - 5
    
  • One-Arm Snatches, 40kg: 5
• Clean/Long-cycle Clean & Jerk Series
  
  • Linked Cleans, 2 x 32s: 5 - 5
    
  • Double Long Cycle Clean & Jerk, 2 x 32s: 5 - 5
    
  • One-Arm Long Cycle Clean & Jerk, 32kg: 5, 40kg: 3, 48kg: 1
    

Took about an hour.
I'm torn whether the H2H was good to begin with because I had warmed up the movement nicely or bad to begin with because I was relatively smoked and needed a 5 min walking break to recover...

Thus far EIH has not recurred.

Today's Workout

Floor Press
28kg: 12
32kg: 10
40kg: 8
40kg: 6
Superset: 32kg @ 12, Ring dips @ 12

Pull ups
BW: 12
BW: 10
BW: 8
BW: 6
Superset: BW (minus 2 green stretch bands) @ 12, 24kg Rows @ 12

Military Press
20kg: 12
24kg: 10
24kg: 8
28kg: 6
Superset: 20kg: 12; Upright rows 24k: 12

Decline Situps*
8kg: 12
12kg: 10
16kg: 8
20kg: 6
Superset: 16kg: 12; Hanging leg raises: 12

*More weight next time

If you recognize this workout, it's because you've read the BFL program. 'Jes mixing it up.

Today's Workout

Yoga
GTG throughout the day x 6:

• One arm pushups
• Pistols
• Planks
• Curls

Today's Workout

Martone's H2H Circuit - all 10 circuits
Ki Chuan Body Unity, Looseness and Balance drills and Slam bag
Wooden dummy work, sil lum tao
TFT Practice

GTG throughout the day x 6:
One arm pushups
Pistols
Planks
Curls

Today's Workout

Grease-the-Groove (GTG)

Six sets throughout day of:
One arm pushups
Pistols
Planks
55lb curls x 5 each

GTG days are fun, relaxing, and renewing...
Tomorrow, I think Martone's H2H kettlebells, Maxwell's Recharge, and wooden dummy practice.

Weightlifter's Cephalgia, EIH, Exercise-Induced Headaches

Summary of the links below

Causes:
1) Leg Press or Squats plus high reps; occasionally bench press, low reps, new/returning lifters
2) Vasalva (pressure against glottal restraint... think Pavel's *Power* to the People but for 20 reps)
3) Neck strain... a bar across the traps, perhaps? Or the load of a Zercher squat?

Suggestions:
1) Fewer reps
2) See a doctor
3) See a chiropractor
4) Take aspirin 1 hour before workout, warm up, remember to breathe... maybe it won't happen again.

• http://eugenization.com/does-your-exercise-give-you-a-headache/
• http://www.physsportsmed.com/issues/1998/03mar/laskow2.htm
• http://www.ncbi.nlm.nih.gov/pubmed/7103166
• http://board.crossfit.com/showthread.php?t=14776&page=1
• http://forum.bodybuilding.com/showthread.php?t=886689
• http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/76737-exercise-induced-headaches.html
• http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/6068-headaches.html
• http://www.wannabebigforums.com/showthread.php?t=112347
• http://boards.msn.com/Healthboards/thread.aspx?boardid=101&threadid=95810&boardsparam=Page%3d2
• http://www.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/exercise_induced_headache;jsessionid=7AFD7647B2631E6F111D55E4ED1D6793.hydra?id=999341&pageNo=1

Today's Writing Count, Exercise & Updates

The good news: today's writing count is 5445 words.
Exercise: Yoga, planks, curls & french press.

The bad news: the headache isn't going away. 45lb curls x 8, first set pulled the pin on the grenade and only 4 ibuprofen battled it back.

With much reluctance, I've decided to change my workout this week. Too much, too fast, perhaps? Dunno. But, regardless, the headache is acting like effective Pavlovian negative stimulus. Even contemplating a heavy workout worries me.

Phooey.

So, off the Squats & Milk for a week. Will try a light week then reassess from there.

Phooey.

Supersquats, Week 1, Workout C

• Warm up x 3 rounds
  
  • Wall squats x 10
  • Pumps x 10
  • Slashers plus halos x 10
    
  
  
• Zercher Squats*
  
  • 165 / 20 reps
  
  
• Pullovers
  
  • 12kg / 20 reps
  
  
• Single Arm Military Press
  
  • 24kg, 12 reps each side
    
  • 24kg, 11
    
  • 24kg, 10
    


• Pullups/Rows
  
  • Pullups, 12
    
  • Pullups, 8; 32kg Rows, 4
    
  • Pullups, 6; 28kg Rows, 6
    

• Single Arm Floor Press**
  
  • 32kg, 12, each side
    
  • 32kg, 12
    
  • 32kg, 12
    
  
  
• Stiff-Legged Deadlift
  
  • 24kg / 15
    
  
  
• Shrugs
  
  • 24kg / 12
    
  
  
• Pullover
  
  • 12kg / 20 reps
    
  
  

* Ate about an hour before the workout, took 4 ibuprofen ~15 minutes before workout. My headache started coming on about rep 10 of the Zerchers and was nearly unbearable about rep 13. Still finished them. The headache was 7/10 instead of 11/10. Next time, I'll push the workout later, take the ibuprofen about an hour before the workout.

**Time to roll to 40kg

Today's Workout

Intu-flow
H2H Circuits 1-5 alternating with partner
Light & fast heavy bag rounds and planks between sets
TFT Striking Set #1
Planks 10/20 alternate with 45lb curls x 5 @ 5 rounds

Supersquats, Week 1, Workout B

• Warm up x 2 rounds
  
  • Bodyweight squats x 20
  
  
• Zercher Squats*
  
  • 160 / 20 reps
  
  
• Pullovers
  
  • 12kg / 20 reps
  
  

  ---

  Hour break**
  

  ---

  
  
• Single Arm Military Press
  
  • 24kg, 12 reps each side
    
  • 24kg, 10
    
  • 24kg, 10
    
  
  
• Pullups/Rows
  
  • Pullups, 12
    
  • Pullups, 8; 32kg Row, 4
    
  • Pullups, 6; 28kg Row, 6
    
  
  
• Single Arm Floor Press***
  
  • 32kg, 12, each side
    
  • 32kg, 12
    
  • 32kg, 12
    
  
  
• Stiff-Legged Deadlift
  
  • 24kg / 15
    
  
  
• Shrugs
  
  • 24kg / 12
    
  
  
• Pullover
  
  • 12kg / 20 reps

* I performed squats first, with very little warm-up. Last workout I began with the military press; but the sudden, blinding headache was nearly too much. I thought I'd go directly to the squats. Same headache. Research indicates this is an exercise induced headache.
Bloodpressure, strain, etc. causes the headache. Still going to see the doctor about it. Strange, though, after heavy deadlifts, heavy snatches, clean & jerks, crossfit workouts, etc. - it's squats that do it?
Possibilities?

• The Zercher position (carrying the weight in the crook of my arms)
• Weight pulls hard at shoulders, neck muscles - it's where the headache begins (traps)
• Bar sits across diaphragm - reducing ability to fill lungs?
• The lower body emphasis draws blood from remainder of body (reducing blood flow available to head?)
  
• Constant tightness over 20 reps increases blood pressure; further reducing blood flow up top.
  
• High rep/high weight combo are aggravating factors.

**The break was nice. Took ibuprofin, knocked the headache from a 11/10 to a 3/10. Ate, took care of baby, made wife and self breakfast.

***If I push though 3 X 12 with the 32kg next workout, I'll go to the 40kg on workout A, week 2.

Today's Workout

Pretty light: did Scott Sonnon's Intu-flow.
Reminds me of Maxwell's Recharge which, in turn, reminds me of my 4th grade PE class done to a 45rpm singing "give that chicken fat back to the chicken..."
Still. Not a waste of time.

Well, son of a gun... I thought my memory surely must've been faulty. Like remember the singer belting out, "I've got... two chickens to paralyze..." but - no! I was right: "Chicken Fat"

Touch down
Every morning
Ten times!
Not just
Now and then.
Give that chicken fat
Back to the chicken,
And don't be chicken again.
No, don't be chicken again.

Supersquats, Week 1, Workout A

Did lots of reading to make sure I knew the requirements of the program - hard to devote yourself to eating, eating, eating then discover you're getting fatter, fatter, fatter because the workout isn't effective.

So...

I was tempted to stack more weight on the squats. I toyed with the idea of putting 185 on and starting there.
I'm glad I avoided the temptation. I ended my 20 sets with such a sudden blinding headache and dizziness that I wished I could pass out.

That was new and unwelcome. But I certainly didn't feel I left anything on the table.

Here's the workout, references below.

• Warm up x 3 rounds
  
  • Wall Squats (nose & toes against wall) x 10
    
  • Pumps x 10
    
  • Slashers + Halo x 10
  
  
• Single Arm Military Press
  
  • 24kg, 12 reps each side
    
  • 24kg, 10
    
  • 24kg, 10
  
  
• Zercher Squats
• 155 / 20 reps


• Pullovers
• 12kg / 20 reps


• Single Arm Floor Press
• 24kg, 12, each side
• 28kg, 12
• 32kg, 12


• Pullups/Rows
• Pullups, 12
• Pullups, 8 - 32kg Row, 4
• Pullups, 6 - 28kg Row, 6


• Stiff-Legged Deadlift
• 24kg / 15

• Shrugs
• 24kg / 12

• Pullover
• 12kg / 20 reps

• 20-rep Super Squats for Kettlebell Pressing Power: A Kettlebell Training article from Dragon Door Publications
  
• Super Squats 20 Rep Squat Routine
  
• Simple Strength
  
• 20 Rep Squats - Starting Strength Wiki
  
• 20 Rep Squat...compilation of articles - Bodybuilding by Freakzonline
  
• Bodybuilding.com - David Whitley - 20-Rep Squats: The Brutal Path To Massive Gains!
  

Today's Workout

Very nearly a repeat of yesterday's... the workout so nice, I did it twice?

• KB Burpees: Var #1, 12ct*, 6! X 2**
  
• Martone's H2H Circuits 1-10 (details)
• Planks:
• 20 sec RT: 10 sec rest
• 20 sec LT: 10 sec rest
• 20 sec FWD: 10 sec rest
• X 4

Today's Workout

Still waiting for my workout partner to return - official start to Super Squats program: Sunday 28 December 08.

Today's workout:

• Maxwell's Recharge
• KB Burpees: Var #1, 12ct*, 5! X 2**
  
• Martone's H2H Circuits 1-10 (details)
• Planks:
• 20 sec RT: 10 sec rest
• 20 sec LT: 10 sec rest
• 20 sec FWD: 10 sec rest
• X 4

*KB Burpees: Variation on a Theme #1, the 12-count:

1. 48kg Swing
   
2. Down squat
3. Kick legs back to Front Leaning Rest
4. Push-up (Down)
   
5. Push-up (Up)
6. Legs Wide
7. Legs Together
8. Kick forward
9. Up to Pull-up Bar
10. Pull-up (Up)
11. Pull-up (Down)
12. Drop

**5! x 2 = (5 reps - 4 - 3 - 2 - 1) x 2

Today's Workout - Tuesday

Martone's H2H Circuit w/ 16kg KB
10 rounds, 3 @ 30 second sets per round.
Here's the routine in its entirety.

Round 1
a. Swing & Release
b. Around the Body Pass
c. Hot Potato

Round 2
a. H2H Swing
b. Around the Body & Figure 8 combo
c. Hot Potato & Front Squat combo

Round 3
a. Double Tap Switch
b. Figure 8 & Uppercut combo
c. Alternating Tactical Lunge & Around the Body Pass

Round 4
a. Two Hand Flip & Push Press
b. Figure 8 w/ Uppercut & 3 Hot Potato
c. High-Pull Clean & Front Squat

Round 5
a. Alternating High Pull Clean
b. Two Hand High Pull & Push press
c. Alternating Tactical Lunge & Around the Body Pass

Round 6
a. Two Hand Flip
b. Around Body w/ Uppercut Flip
c. 3 Hot Potato Passes & Front Squats

Round 7
a. Alternating One Hand Flip
b. Around the Body Pass & Figure 8 combo
c. Alternating Tactical Lunge

Round 8
a. Flip w/ Triple Tap
b. Around the Body Pass
c. Handle-to-Handle Hot Potato Front Squat

Round 9
a. Two Hand ½ Rotation Tap
b. Around the Body w/ Vertical Uppercut Flip
c. Two Hand High Pull Squat & Push Press

Round 10
a. Two Hand Reverse ½ Rotation Tap
b. Figure 8 w/ Vertical Uppercut Flip (same hand catch)
c. Hot Potato Front Squat

Then Maxwell's Recharge

Good 40 min workout before the power went out...

Today's Workout

Warm up - 3 rounds

• Pumps x 10
• Wall Squats x 10
• Halos, 12kg x 10

Squats

• Bodyweight/ 20 - 20
• Zercher 115lbs*/ 20

Pull-ups, ladder chasers** (I-go-you-go)

• Bodyweight/ 5 - 4 - 3 - 2 - 1 - 4 - 3 - 2 - 1 - 3 - 2 - 1 - 2 - 1 - 1

Ring dips, ladder chasers** (I-go-you-go)

• Bodyweight + 12kg/ 5 - 4 - 3 - 2 - 1 - 4 - 3 - 2 - 1 - 3 - 2 - 1 - 2 - 1 - 1
  

Situps

• Bodyweight/ 20 - 20 - 20 - 20 - 20

*Add weight next time
**Reversed ladder progression - went down the ladder for fun