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 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."

Day 23 of the 40 day workout

All 2x5 rep scheme

Press 32k...L/R

***side note- my 2x5 32k press is slowly becoming my marker for how I feel that day. If the 32k presses feel really easy then I know my body nervous system is not shot and that I did not overdo it on the previous workout

Pull-up- 16k, 20k

Pistol- 10k, 10k

Swings- I did swings today instead of snatches, I feel as if I need to really practice my swings before I improve on my snatches.

Ab wheel- 10 roll-outs

Days 18 and 19 of the 40 day program

Day 18

All 2x5 rep scheme

Press 32k

pull-up 16k, 20k

Pistol- assisted w/TRX...very cranky back

30/30 10 minutes of swings with the 28k

1x10 ab roll outs

Day 19

5, 3,2 rep scheme

Press- 32k x5 L and R, 36k x3 L and R, 40k x2 with R and 2x1 with L

Pull-up- 20k x5, 28k x3 and 32k x2

Pistol- 16k x5 L/R...24k x3 L/R...28k x2 L/R

snatches 3 min straight with the 24k, 64 reps

Core- valslide bodysaw

Day 12 of the 40 day program

Just finished day 12. The rep scheme was 1x10 on everything:

Presses- 28k on L and R..these felt really light

Pull-up- 1x10 with the 8k...these weren't too bad but I made sure that I hit my chest on every rep. had noticed that I was not hitting my throat like I used to. When I practice pulling to the chest, pulling to the throat is easy :)

Pistol- 8k on L and R...again these are not fun...10 pistols straight is miserable.

Snatches- 6 minutes 15:15...very easy. I hit 8 reps per 15 seconds

Hanging leg raise 2x5...nice and slow

Days 10 and 11 of the 40 day workout

I did day 10 of my 40 day journey on friday. The rep scheme was 5-3-2

Day 10

Press- 32k,32k,32k

Pull-up- 20k, 32k, 32k

Pistol- 12k, 16k,16k

Snatches were 6 minutes straight with the 16k, I counted 121 for reps

Ab wheel roll outs

Day 11

6x1 on everything

Press:

36k L/R,

36k L/R,

40k, L/R,

44k L/R,

44k R and 40k L,

4ok, L/R

Pull-up:

32k, 36k, 40k , 40k, 40k, 40

Pistol: all L/R

20k, 24k, 28k, 32k, 20k, 20k

snatches 4 minutes straight with the 14k, I did roughly 93 snatches

I hit 2 PR's today, I was able to press the 44kg bell with both hands.

I had a video up but I noticed that my right heel came off the ground which would not count as a clean rep. I will repost a video later.

Day 9 of the 40 day program and pistols being part of the program

2x5 Rep scheme on everything

Press- 32k, 32k

Pull-up, 20k, 20k

Pistol, 8k, 8k

Snatches 40/20 for 5 minutes with the 24k

ab wheel roll outs 2x5

Pistols and the 40 day program

I am planning on attempting the beast tamer challenge in July so I added pistols into my 40 day program. Doing pistols up to 5 days a week is very tiring. It's the only lift that I feel as if I need more days off. I have been varying the weight and going very light on my higher rep days. Here's my point, a bodyweight pistol is still pretty tough. Its not as easy as a BW pull-up, thats for sure. I am going to stick it out but it has been the thorn in my side since I started this program. I really have to keep up with my soft tissue and mobility work or I will never feel good on the lift.

I herniated my L5/S1 and L4/L5 discs about 5 years ago and they still get cranky every once in awhile. Pistols can be tough on the back sometimes and I feel as if I need to create tons of tension to keep my back safe but it leaves me exhausted. I guess this will be a great learning experience and I am hoping I will be a better coach having gone through this.

Day 8 of the 40 day program

Felt good today, I took 3 days off and it was worth it. My body hasn't felt this good in awhile

All 1x10 rep scheme for today:

Press- 28k x10 L/R...felt light

Pull-up 12k x10, felt good

Pistol 12k x10 L/R....I don't care what anyone says about high reps pistols, they are miserable.

Snatches- 9 minutes of 15:15 with the 20k. I averaged about 8 reps per 15 seconds.

These felt very light

So far so good

Day 7 of the 40 day program

All singles for today, this is a good test a week in

Press- 32k, 36k, 40k, 40k, 40k, 32k...all L and R

Pistol- 16k, 20k, 24k, 28k, 24k, 20k..all L and R *** PR on my L press, never hit the 40k :)

Pull-up- 28k, 32k, 36k, 40k, 44k, 44k

Snatches

5 minutes straight with the 20k...100 reps total

Hanging leg raise- 2x20

felt good on the strength work...gassed on the snatches

Day 6 of the 40 day workout

Felt like rubbish today, a bit tired so I went a lighter.

All 2x5 rep scheme

Press 28k, 28k..only lift that felt ok

Pull-up 16k, 16k

Pistol, 12k, 12k

Snatches- 7 minutes straight with the 12k

Body saw for core

Day off tomorrow and heavy singles for thursday :)

Day 3 of the 40 day workout

Felt good today..glad I am off tomorrow

5-3-2 rep scheme on press, pull-up and pistol

press- 32k x5, 32k x3, 32k x2

pull-up 16k x5, 20k x4, 28k x2

pistol 12k x5, 16k x3, 20k x2

snatches 4 min straight with the 16k bell, I got 90 snatches total

Core- hanging leg raise 5, 3, 2

GTG baby

Day 2 of the 40 day workout

Press 2x5...28k, 32k felt ok but not great

pull-up 2x5...16k, 20k both felt easy

pistol 2x5...8k, still re-finding the groove but I nailed the 8k ;)

snatches 15:15 3 min with the 28k...back is a bit little cranky...shouldn't have played soccer for 30 mins yesterday :(

ab wheel 2x5 kneeling roll outs

Day 2 is in the books, 38 left

My 40 day workout Day 1

Goals:

48k pistol, press and pull up...THE BEAST IS MINE

4 min RKC snatch test.

This is to hold me accountable.. :)

Day 1

Press

2x5...28k,28k

Pull-up

2x5...16k,16k

Pistol

2x5...8k...8k

Snatches

3 min of 40/20 with the 28k

2x5 kneeling ab roll outs

I think of Coach Rifs quote at the top of his blog when I train:

"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."

I hope I have the patience to understand what Grace looks like

Beast tamer challenge 1 out of 3 DONE!!

Pull-up ladders paid off, I did a 48kg (106lb) pull-up today. I am pretty happy. Still practicing on the pistol and press but I am pretty happy! Slow and steady wins the race



http://www.youtube.com/user/skillofstrength#p/a/u/0/6LAVJIpmVKM