Anthony's Log

[BuDWiZe]

i thought a log would be a godo idea so here it is.
i actually kept records over the last week or so so ill start with those

27/12/08

200 kettlebell push press for timed set 20 mins. 10 reps per arm per minute 16kg.
150 swings 7 mins. 16kg

28/12/08
60 jerks 10 minutes. 6 reps per minute per arm 24kg kettlebell
180 swings 20kg

31/12/08
120 snatches 10 mins 20kg thick handle old version
tore skin off again. diff spot this time

jan 1st 09 DAY off obvious reasons

02/01/2009
went more for a strength workout doing ladders
Clean and press 1, 2, 3 x 5 rungs with pullups inbetween mirroring the press reps

03/01/2009
120 reps Clean and press 12 minutes 20kg KB
5 mins rest
30 1 leg bodyweight squats using rolling back momentum to assist

04-01-2009

medium training day for military press and chinup ladders
5 ladders of 1,2 reps
small break and 110 swings 1 handed with 24kg KB 7 mins
1 45 sec break at 4 min mark and 1 30 sec break at 6min mark

05/01/09

i feel my health and fitness are really coming along today
my recovery time after i finish my workout is becoming quicker and quicker ( catching breath back, heart rate back to normal ect )
tonight = 120 push press 20kg 10 mins
7 min break
230 swings 7 mins 1 handed 20 kg

[BuDWiZe]

06/01/2009
Rest day.

07/01/09
heavy day.
5 rungs of 1, 2, 3, 4 rep ladders with 20kg on military press with accompanying pullups matching between ladders.

rested 5 mins between rungs.
rested 5 minutes after ladders completed
20kg 1 arm swings 215 reps 7 mins. heart rate was about 160 at the end of swings with the touch finger on throat testing aparatus

[BuDWiZe]

whats today. ah 08/01/2009 thats right

100 reps LCCJ 20kg switch hands every minute and 10 reps

left shoulder was getting fatigued ( and grip )

think the hard style ladders day before taxed it a bit too much

10x pistols each leg ( changed leg each rep ) 20 in total
this time i did it using the door frame to maintain balance SOMETIMES and did not use it to help get back up. did all the power from the leg

almost proud. once iu can do 10 each leg middle of the floor im attempting a backflip.

[jd]

Hi Anthony

dunno if you went to cotter workshops but Steve demonstrated some drills that would really help with pistols...1 leg deck squats. Ive been using them to improve my pistol and am noticing immediate benefits. I have some issues with dorsiflexion and the 1 leg deck squat is helping me overcome its effect on pistols

just thought id mention it

good luck with your training

Jamie

[BuDWiZe]

hi mate yeah i was at the cotter seminar in bris.
when you say deck squats are those the ones rollingback onto the mat so you get a momentum help?

cheers
BuD

[jd]

theyre the ones

[BuDWiZe]

yeah the last 3 weeks i did it that way doing 30 odd reps in 6 mins ( 15 each leg )
last time i did it i noticed i was able to control my way down and stop with my weaker leg and control the rockng back part till last night when i thought i would try it freestanding and had the strength unbelievably to do 10 all up each leg. previously i would sort of fall straight into the rock backas didnt have that " breaking " strength to stop going all teh way down till butt hit the floor.

right leg was stronger and left leg i just had to put a arm out to me left or right to maintain balance on occasion but i did not need to use the door frame to assist in the actual upward or downward movement.

steve cotters seminar has been so valuable to me its beyond words. I learnt so much while at same time havign to remember things i forgot at the seminar to ( like his warmup )
I remember bits and pieces of the warmup but i woudl really like to be able to do the whole warmup consistantly

[BuDWiZe]

09/01/2009

light day today
5 rungs clean and press and pullups
1, 2 reps

150 swings single handed 16kg 5 mins


10/01/2009
Today i thought i would have the crazy idea to try the LCCJ with 2x20kg.
so with 20kg kettlebell in each hand i began my 10 minute journey.

my limiting factor was grip and forearm strength. had to put teh bells down about every 5 reps once i had done the intiial 16 as i was getting the onset of fatigue in that area

grip and forearms took a real hammering for some reason compared to single arm

[BuDWiZe]

cant remember what i did on the 11th

12th and 13th rest

14/01/09
Right of passage.
20kg 4 rungs of 1, 2, 3, 4, 5, ladders clean and military press with pullups
20kg swing 130 reps 5 mins

15/01/09
push press 20kg
60 reps each arm 10 mins
total 120.

Assisted 1 leg squat. 15 reps per leg over 6 mins
30 total

16/01/09
24kg lccj for time( 10 mins )
28each arm total 56 reps. destroyed my forearms and grip

[BuDWiZe]

17/01/09

124 snatches 20kg. concentrated and dropping the bell into the fingertips this time. Palms survived but near the end my grip was destroyed. cardio wise i could have gone a few more reps per minute easy.

this will give you monkey grip in no time.

5 mins rest
then 5 turkish getups each arm with the 24kg. swapping arms each rep

preiously i did the 16kg for this. the 24kg activates muscles you never knew you had to get it up

feel good after i finished today

[jd]

yeah the last 3 weeks i did it that way doing 30 odd reps in 6 mins ( 15 each leg )
last time i did it i noticed i was able to control my way down and stop with my weaker leg and control the rockng back part till last night when i thought i would try it freestanding and had the strength unbelievably to do 10 all up each leg. previously i would sort of fall straight into the rock backas didnt have that " breaking " strength to stop going all teh way down till butt hit the floor.

right leg was stronger and left leg i just had to put a arm out to me left or right to maintain balance on occasion but i did not need to use the door frame to assist in the actual upward or downward movement.

steve cotters seminar has been so valuable to me its beyond words. I learnt so much while at same time havign to remember things i forgot at the seminar to ( like his warmup )
I remember bits and pieces of the warmup but i woudl really like to be able to do the whole warmup consistantly

well done mate

and yeah steves warm up drills were good, some stuff hadnt seen before, i think i have remembered every drill and incorporate them into my warm or i do them upon rising each morning

[BuDWiZe]

i hope he releases a video or something soon. i cant remember them all
what i do remember is it really help free up some areas i have been really susceptible to injure

i remember the arm swings, lunges forward and backward
the martial arts split ( cant remember the name ) 1 knee bend 1 leg straight out to the side.

cant remember the first drill he showed the coordination 1. i do remember there was forward, side to side, backward movement of the feet along with the arms.

[BuDWiZe]

18/01/2009

light day with the clean n press/pullup routine
4 rungs of 1, 2, 3 ladders 20kg.
the pullups felt harder to do today then last week.
so i decided to weigh myself between my first and second set and i had put on 1.5kg over the last week. i had coincedentally weighed myself on monday just gone and had recalled what my weight was WTH!

5 mins rest
24kg swings. swapping hands every 10 reps for first 100 reps then 5 reps for the next 50 reps
total 150 reps 5 minutes
tomorrow i think i have a rest day as forearms and grip tell me they want a rest

wow just noticed a WTH effect.
i had not done the 24kg kb with swings since 4th of january. 2 weeks ago.
but tonight i decided to do them with my shorter clean and press routine and just noticed i went from 7 mins for 110 reps where i had to put the bell down to 150 reps in 5 mins.
fricken booyeah

[BuDWiZe]

19/01/09
took a day off

20/01/09

24 kg pushpress 10 mins 62 reps
6 reps per minute 7 reps on last minute each arm. amazing 4 kilo halves your output as cna do 120 reps with the 20

24kg swing. 170 reps 5min 30 sec
did 15 swings per arm twice, then 10 reps per arm up till 100 reps
then 5 reps per arm till 140 reps
then arm change every rep till 170

grip has improved as previously had to do lower reps per arm all teh way through compared to tonight where i did 15s and multiple tens per arm.

limiting factor towards the end. Mr grip.