09 Tune up

[reformer]

Goals: improve health, well being and fitness.

Specifically:
1. Patiently train with G.S., starting with 16's aiming to progress to 24's mid year and 32's in 2010. G.s. goals will be more specific after I start training and see how I improve.
2. Address injuries and problem areas: shoulder impingment, tight chest, hammies, hip-flexors etc. Include lots of yoga.
3. Remember I am not 18 and train accordingly.

[BuDWiZe]

hi reformer im 37 have some back issues with certain muscles and still need to be a little careful.

i started on the 16 and by 3 months i think ill be on the 24 ( im arleady doing over 100 swings with the 24 ) and almost 100 GS style jerks with the 24 )

you really shoot off fast and i have the same goal as you and tahts being able to use the 32 in 2010.

ill be super happy to rep out the rest of my life with that weight as no normal humans i think would come close to doing 200 of those with anything,

good luck with your training.

[reformer]

Good luck Bud,
I'm ordering a second 16kg soon so that I have two for the jerks. I've promised myself a set of nice shiny pro-grade 24's if I stick out 3 months with the 16's. I've been reading Tassie Paul's G.S. guide and the over 40's G.S. website. Paul seems to initially favour timed sets and the latter seems to feel there is some place for shorter sets - i'll start with timed sets as I have very poor 'wind' and my first few months will be focused on building cardiovascular ability, dropping my chloresterol levels as low as possible, and probably dropping down to about 79kg: my second cycle will probably entail a slight bulking up through winter, building more strength/power and consolidating technique.
I like the concept of g.s. as it avoids the extremes of too much heavy weight training or endless cardio, plus the benefits of teaching transfer etc. That being said, it is only one part of the puzzle for me...let us know how your training goes.

Cheers,
Rfr

[reformer]

Thur 15/1

In the process of moving so still have no bell or even a pair on sneakers yet (in storage).
Nevertheless, I found a few things and decided to get 09 moving.

Circuit:
skipping 100 reps or there abouts,
10 full squat + press (with a car battery, the only kind of heavy thing I could find),
15 hindu push-ups with hands on block,
walking lunges with OH battery hold,
sledgehammer swings 30sec ea side and 20sec short chops in middle.

(I added a few run foward then backwards before commencing Sh swings)

3 circuits.

Used a chain and doubled it over and used it as a clubbell of sorts;
20 foward/back each arm.

Pressed daughter (approx. 8kg) as many times as possible throughout day...GTG baby style.

Summary: need bells, to find a suitable local gym for strength days and implement 'diet' consistently. I now remember how much it hurts when you commence exercise after a long lay off...better never to stop.

[reformer]

Friday

Circuit

I think I will hold off on the gym for now and focus on body weight plus kb as my GPP. I don't deserve to push the heavy weights in the gym...yet..I need to get some degree of movement back into my body first.
The following will be my lose structure:
1. one month Body weight, stretching , cardio etc (build kb volume)
2. two month focus on squat, deadlift and benchpress low volume.(build kb intensity in the third month of training).