Archive for January, 2010


January 15, 2010

Pushups & Swimming
swim city.


Recon Ron pull up program

January 14, 2010

Ok no i din’t use that =(

did 150 pullups today in double sessions and accumulation
105 pullups in an hour
45 pullups throughout the day

what i love. some tenacity
5-6 sets above 10 reps. then in 7,6,5,4

the last 45 reps were one 10/7/7//9/12

What i loved is the last set of 12 using a parallel grip. I squeeze out the last rep took like 9 seconds to finally clear the bar. then i drop n ran, instead of a negative.

swam as well..

somedays you just gotta clock in the volume man.

150 chin ups/pull ups/ narrow/wide/parallel


January 13, 2010

My left spinae erectors are badly strained still. might try pull ups tmr.

but when i feel very beat up, sore and all. living in this new place has one advantage.

I can just go swim, slowly with my eyes closed.
I feel it helps recovery. i don’t really have a clue.

swam a little, felt like a fish

Weak feeling

January 12, 2010

Went to another gym today, wow no power rack, 2 smith machine..

Took the Olympic bar and loaded it on the floor

SUMO Deads
60kg X5
90kg X4
110kg X 3 X 5
110kg X2

guess what, i hurt myself again. Its a freaking muscle strain.
IT”S THE SAME MISTAKE THAT PUT ME OUT FOR 2 WEEKS. Seriously it just came. my technique should be ok.
push off heels, reset and go.

2 hours later i ran to the physioptherapist like a little girl

She took a look and realised my spinal erector the left side is badly badly strained.
She was very helpful. told me all about it, just not my day sometimes…  saturday deadlifts were alot heavier but everything was good. why today? probably because i strained it too much before it recovered?

She helped me taped it up. this is what it looks like now

you can see the Y shape taping on my left erector

Let’s hope the kinesio tape helps.

For a moment i really wanna just gave up and go home, I remembered my slip disc 4 years ago and how every thing leads to a tweak in my back n pain. this is pretty much the same or worst. I’ll live and I’ll come back

I’ll probably go lighter and adjust. more direct erectors work and ab work.

It’s probably this, I’m afraid that if i don’t go near my max  i won’t get a training effect.
The fear of becoming weak will be the ones that make you weak.
Now i’m out, 2 weeks later i’m finish with 2 years in the Military and i need to work from there.

I’ll edit my training plans n stuff i do. =/

The stick

January 11, 2010

No foam roller/ pvc pipes.

Long slow stick to break the knots. looking to zerchers tomorrow? technique reinforcement drills. 🙂

The repetitions on the pushups really got me sore =/

The Stick
Quads,Hamstring,Glutes, Erectors. and the likes =O

sunday 100110

January 10, 2010

Looks like a good date.
My whole posterior chain + quads are sore,, bleah more stick action later.

Band resisted push up tested very poorly…
Pushups X 20 X 15


Right back at it =O

January 9, 2010

Saturday 090110

LowerBody day
tested my zerchers, bio feedback was good,
60kg X3
80kg X 3
100Kg X3
100kg X5
100kg X6 (not enough depth as well)
100kg X6 (this set wasn’t very good, there was not enough depth)
100kg X 5
(I looked at the Mirror and saw my knees caving IN at the last 2 reps)

my plan was 25 reps of Zerchers squat at 100kg, the pins were set lower than parallel, cause i like to start concentric phase of zerchers, wasn’t such a good plan really, i felt like i was doing a zercher good morning on the way up, i felt it in my lower back. For  a couple of sets, i really was good morning-ing the bar up, then i get about 2 good reps, and i start to not get enough depth.

NO excuses, next week i decided to go down to 80kg, and work on technique and drill it back up. =/
with 5kg increases a week probably

Deadlifts Conventional
60kg X 3
130kg X3 X2 (belted)
130kg X1 (no belt) (90% of max =/ )

I was alternating between kettlebell swings,rest, deadlift to get the movement pattern
Sumo deadlift
110kg X 5 X 2

the sumo technique was decent i felt, alot on the hips moving
Played around with 16kg kettlebells. mainly swings and i could even clean a few reps, ugly though =?
Tried a Turkish Get Up and seriously a humbling exercise. I almost cried

50 poor man Glute Ham Raise.
6+10 chin ups.

Overall a good day, I secured 130kg X 7 , arep pr for my deads. after not pulling for 11 days odd.
Unfortunately the lower back left side feels a little strain, thats my weakpart. I’m worried and won’t tried to push it.
I strained it from the zerchers good morning ( un intended) part

Alright, talk to you guys soon


January 8, 2010

Tomorrow I’ll hit zerchers/deadlifts
I’ll incorporate adam t glass biomechanical feedback with a simple toe touch and i’ll let you guys know how it goes.

First contact with a barbell since 28th december.. hmm

Enforced Deload

January 7, 2010

I still haven put my hands on a weight, the only things i did were chin ups.
All waiting to break loose on the saturday morning training.
Usually being excited about a session will end in dissapointment, but we’ll see how it goes.

DieselCrew is one of the best

January 6, 2010

If you wanna keep progressing in your strength training.
keep learning and visiting sites.

This is one of the videos i keep revisitng

one of the best.