AND WE ARE DONE...last session of the 40 day program

Today was my last day of the 40 day program. I totally fluffed it. I am glad I am done but it was a great experience.

Press

2x5 all 28k

Pistol

2x5 bodyweight

Pull-up

3x5 BW

Snatches- 100 with the 12k...didn't even sweat :)

Stay tuned for the wrap up and my thoughts on the program

Day 39 of the 40 day program

All 6x1- heavy days and fridays don't mix too well...plus the BBC late night didn't help either ;)

I will also add that I slept on the couch last night. I am not in the doghouse with my wife but I was tossing and turning all night and didn't want to wake her. The soon to be momma needs her rest.

I still trained today but I felt gross...oh well not bad numbers for an off day

Press- all L and R

28k

32k

36k

40k

44k

44k

Pistol- didn't feel strong but oh well...all L and R btw

20k

28k

32k

36k

40k

4ok

Pull-up- didn't feel strong either, I have hit a 52k pull-up before but I am not feeling it today

28k

32k

36k

40k

44k

44k

Swings for today, no snatches...I am pooped...fridays stink

3x30 with the 28k- 2 handed

3x30 with the 24k alternate swings

rolling patterns- nice and easy for today

1 session left :)

I am looking forward to taking a few days off and starting fresh again

Day 38 of the 40 day program

Today felt ok, I think kicking around with my MLS guys zapped my energy today...oh well

Press

24k x5

32k x5

36k x3

40k x2

Pistol

16k x5

24k x3

28k x3

32k x2

Pull-up

20k x5

24k x5

28k x3

32k x3

snatches- 10 minutes with the 14k, super light today..probably hit 215 or so

valslide body-saw

Day 37 and another great session

2 Great sessions in a row...This can't last ;)

I prepped differently today. I started working on my double overhead kettlebell squat. This is very tough and will take a month or 2 to nail. I figure that if I can nail the double overhead KB squat, my overall mobility will be ok for level II in July. I think I am there already but it never hurts to over prepare.

Press

24k x5

32k x5

32k x5

Pull-up

24k x5

24k x5

28k x6

Pistol

BW x5 L and R

16k x5 L and R

24k x5 L and R

Snatches...2 sets of 50 with the 16k, each set took about 1:30 or so

Day off tomorrow....pheeew

Day 36 and RKC II is on my mind

Day 36 is done and I am feeling pretty good. This Easy Strength program is a good experiment to get me ahead of the game for RKC II in July. My amazing wife and I are expecting a little boy due on June 3rd so I am trying to put as many good reps in the bank as possible before he comes. When this guy is born I will have to do my best in preparing to be a good Dad as well as get prepared for level II. I am not sure how I will do but I know that I won't give up...I don't have a choice

Everything feels good...but... I am dealing with stupid little nagging issues from all the landscaping I am doing to get the yard ready for spring. I will make it.....my wife is holding a baby in her belly and I complain about raking :) Whats wrong with this picture??

I am a wuss, I know this, but complaining makes me feel better sometimes

Day 36

Press

20k x5

32k x5

36k x3

40k x4 R hand and x3 L hand *** PR on both

Pistol- all both legs

5 BW

20k x3

28k x 2

36k x 2

40k x1

Pull-up

3 BW

24k x2

36k x 2

40k x2

Snatches

50 with the 24k in 2:15

Ab roll-out 2x10

When I am feeling tired in my training I go to Rifs Blog and read the quote at the top. This hits me every time.

"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."

Days 34 and 35 of the 40 day program

Day 34

Press

20k x5 L and R

24k x5 L and R

32k x5 L and R

32k x5 L and R

32k x10 on L and R ***PR

Pistol

16k x5 L and R

20k x5 L and R

24k x5 L and R

Pull-up

16k x5

20k x5

24k x5

Snatches 10 min of 30/30 with the 24k

Day 35

Press

20k x5 L and R

24k x5 L and R

32k x5 L and R

36k x5 L and R

Pistol

16k x5 L and R

20k x5 L and R

24k x5 L and R

32k x5 L and R

10 bodyweight L and R

Pull-up

4x5 all with 24k

Snatches- 100 reps with the 20k 4:17

Feeling good :)

Bodyweight Pistol vs. Weighted Pistol

IMO, pistols are the best leg strengthening exercise known to man. If you can pistol, your legs are pretty strong.

The pistol takes time to master. Most dive in too early but they soon realize that they need to lay down a good foundation before they attempt the pistol.

I recommend mastering the airborne lunge first then progressing to the pistol. Here is a quick video on how to do the airborne lunge.

I hope that video helped with a good progression for the pistol. The airborne lunge will smoke you.

Bodyweight Pistol

The bodyweight pistol requires much more mobility than the weighted pistol. You need to utilize almost all available ankle dorsiflexion with this variation. You weight yourself in the middle of the foot and not just your heel.You will also have a torso position that is more forward and "over" your legs. There is generally more lumbar and thoracic flexion.

Weighted Pistol

The weighted pistol is easier for a few reasons. One, you have a counter-balance. This allows you to sit back earlier and shift the weight towards your heel. Two, you can get away with less than adequate ankle mobility because of this counter balance. The knee does not have to glide forward as much because you can sit back. The last key difference is the torso position. The weighted pistols allows the spine to be taller throughout the movement as well.

Here is a quick video on the differences

Days 32, 33 and a little setback

The 40 day program is almost finished. The lifts aren't bad but sometimes it's tough to get motivated to do the same lifts in every training session. I am almost there but I had a setback this week. I have been doing tons on work in the yard getting it ready for spring. I was edging my beds for a few hrs and my back got cranky. If you add that on top on some stone work it does a number on my back. It stunk, I was crooked for a bout 3 days and could not stand up straight until thursday night. After plenty of rest, foam rolling, mobility and light work I was able to get back into a groove. I only got 2 sessions in this week due to my back but I will be done in about 10 days or so....sweet.

Weird, I can pistol the 44k and it doesn't hurt but edging plant beds in my yard smoked me. Kinda funny.

Anyways, here are days 32 and 33

Day 32

Press

20k x5

24k x5

28k x5

32k x5

Pull-up

5 bodyweight

2x5 with the 20k

Pistol

2x5 bodyweight

snatches 100 straight with the 16k

Akro wheel roll outs

Day 33

Press

20k x5

24k x5

28k x5

32k x5

36k x3

40k x2

44k x1

Pull-up

20k x5

36k x 3

40k x3

Pistol

16k x5

20k x3

32k x2

Snatches 30/30 for 10 min with the 20k

Overall I am pretty happy with my numbers after the setback. I didn't push the pistols this week but next week I will go heavy.

I have hit a 44k pistol, press and pull-up on this program with the goal being a 48k pistol, press and pull-up. I have learned a ton through this journey.

Stay tuned for the final results and video

Days 29, 30 and 31 of the 40 day program

Day 29

Press

20k x5

24k x5

28k x5

32k x5

32kx5

Pull-up

BW X5

20k x5

20k x5

Pistol

2x5 BW- really slow

Snatches

100 with the 14k...easy

ab wheel 2x5

Day 30

Press

32k x5 x2

Pull-up

2x5 with the 24k

Pistol 2x5 with the 20k

Snatches 50 straight with the 24k

Body saw for core

Day 31

Press

24k x5

28k x5

32k x5

32k x5

32k x5

Pull-up

BW x5

20k x5

2ok x6

Pistol

16k x5

20kx5

100 snatches with the 20k

Hanging Leg raise

Almost there :)

Today was AWESOME!!

Today was a good day :) My wife and I just came from our 32 week ultrasound. The little guy is due June 3rd. We got a sneak peek of him today in a 3D ultrasound. He is about 4lbs at this point and things seem to be going great.

Apparently he doesn't like to get his picture taken :)

Days 27 and 28 of the 40 day workout

Day 27

Press

20k x5

24k x5

32kx5

Pull-up 2x5 with the 16k

Pistol 2x5 with the 16k

Snatches

3 minutes straight with the 24k...63 reps

Day 28

Press

24k x5

24k x5

28k x5

32k x5

36k x5

32k x5

Pull-up

2ok x4

24k x4

28k x4

32k x4

Pistol

16k x4 L and R

24k x3 L and R

32k x 2 L and R

44k x1 R side *** new PR

40k x1 L side *** new PR

swings 10 min of 30/30 with the 28k