Good session at the temple today, as I had not been there in awhile. My hernia did not bother me as I ran the steps with Nurse Alpha, but my knee is now swollen up like a 5 year convict. Also, another great session with the Kali instructor from NYC who plans to attend the NYC HKC on June 19th. He has issues with the right elbow and the right ankle, so FMS corrections are in place for his deep squat and he is seeing a physio-therapist for the elbow.
And, while there are some terribly exciting things happening here, you can not know about any of them! Not until I return from the Certified Indian Clubs Specialist workshop this weekend and I return from my trip to the lighthouse with my lady friend. Actually, she is my special lady. If you are a 'brother Seamus' then you know what I mean.
Upcoming Events
May 8-9th: Functional Movement Screen with Master RKC, CSCS Brett Jones
Dolce Hotel, King of Prussia PA
Registration info here
May 16th: Advanced Kettlebell Training workshop in VA Beach, VA
http://www.kettlebell-elite.com/
June 19th
Five Points Academy
Hardstyle Kettlebell Certification, NYC
http://www.dragondoor.com/hkc/hkc060.html?apid=0311
June 27th
Dragon Gym [martial arts school]
Hardstyle Kettlebell Certification, Exton PA
http://www.dragondoor.com/hkc/hkc055.html?apid=0311
July 18th
Kettlebell Kingdom
Hardstyle Kettlebell Certification, Providence RI
http://www.dragondoor.com/hkc/hkc061.html?apid=0311
If you need to be knowledged before I get back, entertain this link:
Excess estrogen and weight gain by the author of The Warrior Diet
20100412
Debrief for Sunday sessions 11 April
Saturday was a day of rest and recharge. A few episodes of The X-Files and a massive feast early in the afternoon set the tone for a video tutorial [Grip N' Rip 2.0] and some buzzing around the kitchen, cleaning. Upon waking Sunday AM, I was out the door by 0900 for some sessions.
Two RKCs I train showed up for private sessions looking like bags of smashed ass. A patrol officer and a nurse both had grinding shifts and rough nights minus sleep. Their rolling patterns looked great but their biofeedback testing was all over the place! Officer Cop's baseline was 8" ablove the deck [no big deal, as it is all relative to the subsequent testing, not the ROM relative to any standard] and every thing he tested for, save parallel grip chins, was negative. Nurse Alpha shows up exactly at 0930, atypical as she is always early. She slept light after a long talk on the phone with a boy. This is a fit woman who can normally touch her flat palms to the floor. Yesterday saw her test poorly for everything except supine chin ups. Now, she did move through some other patterns just to make her body aware of the day.
So, they day came where people test bad and it is up to my judgement as a trainer of 8 years to make thier money talk,and their next session solid. I deferred to the biofeedback and kept their training light. When I see them again it should be on better rest. Regardless, I'm going to test them via toe touch ROM and work the heck out of what's available.
Doctor Bravo came to The Garage and tested well for everything. She played well with pairs of bells and we again trained her in prep for the density protocols this May. Right now I'm just collecting data.
Spotted Chin Ups for 5-4-3-2-1 in 9:00
8kg Double FRSQT for 10-10-8 reps in 6:00
10:00 of DBL 8kg C&P at 7 reps a minute [70% relative intensity of her 1:00 C&P max]
Oscar uniform tango
Two RKCs I train showed up for private sessions looking like bags of smashed ass. A patrol officer and a nurse both had grinding shifts and rough nights minus sleep. Their rolling patterns looked great but their biofeedback testing was all over the place! Officer Cop's baseline was 8" ablove the deck [no big deal, as it is all relative to the subsequent testing, not the ROM relative to any standard] and every thing he tested for, save parallel grip chins, was negative. Nurse Alpha shows up exactly at 0930, atypical as she is always early. She slept light after a long talk on the phone with a boy. This is a fit woman who can normally touch her flat palms to the floor. Yesterday saw her test poorly for everything except supine chin ups. Now, she did move through some other patterns just to make her body aware of the day.
So, they day came where people test bad and it is up to my judgement as a trainer of 8 years to make thier money talk,and their next session solid. I deferred to the biofeedback and kept their training light. When I see them again it should be on better rest. Regardless, I'm going to test them via toe touch ROM and work the heck out of what's available.
Doctor Bravo came to The Garage and tested well for everything. She played well with pairs of bells and we again trained her in prep for the density protocols this May. Right now I'm just collecting data.
Spotted Chin Ups for 5-4-3-2-1 in 9:00
8kg Double FRSQT for 10-10-8 reps in 6:00
10:00 of DBL 8kg C&P at 7 reps a minute [70% relative intensity of her 1:00 C&P max]
Oscar uniform tango
20100411
Grip N' Rip 2.0
My review for the Grip N’ Rip 2.0 DVD
When it was announced that the workshop I missed in February 2010 was being edited into a two DVD set I was relieved. When I finished watching the DVD a moment ago I was again bummed that I missed an excellent tutorial. I have had the pleasure of knowing Brad for 4 years and of late there have been some compelling conversations with Adam in person and over the phone. Adam displayed sincere concern for my own health on the first day I met him, as my orthopedic issues are well documented [from Osgood Schlatter's disease at 11 years old to wrecking my wrists crashing my mountain bike twice last year]. He told me that there were things brewing inSt. Paul , MN and Minot, ND that I wanted to be aware of.
Doctor’s have always told me that military life and weight lifting was what wrecked me. Not the multiple MVAs or the other trauma. They say ‘rest’, and I cringe. I am a shark. I simply cannot stop swimming. Adam briefed me on the Gym Movement protocol and because it was so simple I nearly scoffed at it. Never again will I doubt this man. The Grip N’ Rip 2.0 DVD is infused with the Gym Movement biofeedback testing procedures [with regard to range of motion testing] and it compliments the simplification of movement based strength training. It has everything to do with not wasting effort and quite a bit to do with your future as a fan of exercise. Pulling movements, pressing movements, and gripping. Defined as lifting, pushing, and crushing. Fans of Muscle and Fitness magazine will not be stoked when they realize the absence of words like semimembranosus and spinal erectors, still beginners can gain from this DVD. Experienced athletes and coaches will not delight in the consummation of the words ‘efficiency’ and ‘deadlift’, still, salty veterans should pay attention to the gains Adam has made in volume, density, and intensity using the testing protocols and the minimal effective tension.
When you watch the DVD do not sweat the momentary auditory scramble in the beginning of disc 1, or the abrupt ending to the same disc. This DVD set is high on content and the structure is not stressed as much as their delivery of the message:
“It can all be so simple”. Now, me being a know-it-all [I know everything] I watched the deadlift portion waiting to see some axels lifted and some veins popping. Nope! No Nitro, either. What you will see is the awesome simplification of movement training with regard to strength. The two-plate pinch grip DL was awesome. The entire DL section was great because not once did I hear about muscle groups. What I saw was multiple user’s pulling patterns getting better. I appreciate the fact that what you really talked about was not wasting anything once you decide to step to the bar. No talk about breathing or tension, and I understand that because I understand the DL pretty well, and what you guys did was select the DL as an example of a big pull that you wanted to use to display efficiency.
Disc 2 was money! After attending a house warming party for friends last night and crashing my diet in style [Sailor Jerry rum and vegetarian chili, dairy free cupcakes and Pabst Blue Ribbon], I certainly deserved to watch Brad flow on proper nutrition. The ‘white board’ section on junk food and alcoholic drinks’ caloric density is not foreign to me as a fellow instructor on fat-loss, but to watch Brad present it will help me communicate it to my clients in a more, ahem, efficient manner.
When you have questions about the content, and you feel that there were gaps, refer to the BONUSES you are emailed when you purchase the DVD. I am not sure if they were limited to the 1st 100 copies, but the extra videos and PDFs that I was emailed answered many of the questions I had. And do not forget that for “market value” you can have Adam on the phone for 30 minutes.
To conclude, this is a DVD that disentangles the web that the fitness/weight loss industries have spun us in. Can it all be this simple? I think it can. And if Gym Movement protocols and programming my clients’ futures based on volume, density, and intensity can help my business grow while my clients advance, I will honor the content of this DVD with my own PR smashing.
WillWilliams Senior RKC
-owner of Authentic Strength Training in suburban Philadelphia-
When it was announced that the workshop I missed in February 2010 was being edited into a two DVD set I was relieved. When I finished watching the DVD a moment ago I was again bummed that I missed an excellent tutorial. I have had the pleasure of knowing Brad for 4 years and of late there have been some compelling conversations with Adam in person and over the phone. Adam displayed sincere concern for my own health on the first day I met him, as my orthopedic issues are well documented [from Osgood Schlatter's disease at 11 years old to wrecking my wrists crashing my mountain bike twice last year]. He told me that there were things brewing in
Doctor’s have always told me that military life and weight lifting was what wrecked me. Not the multiple MVAs or the other trauma. They say ‘rest’, and I cringe. I am a shark. I simply cannot stop swimming. Adam briefed me on the Gym Movement protocol and because it was so simple I nearly scoffed at it. Never again will I doubt this man. The Grip N’ Rip 2.0 DVD is infused with the Gym Movement biofeedback testing procedures [with regard to range of motion testing] and it compliments the simplification of movement based strength training. It has everything to do with not wasting effort and quite a bit to do with your future as a fan of exercise. Pulling movements, pressing movements, and gripping. Defined as lifting, pushing, and crushing. Fans of Muscle and Fitness magazine will not be stoked when they realize the absence of words like semimembranosus and spinal erectors, still beginners can gain from this DVD. Experienced athletes and coaches will not delight in the consummation of the words ‘efficiency’ and ‘deadlift’, still, salty veterans should pay attention to the gains Adam has made in volume, density, and intensity using the testing protocols and the minimal effective tension.
When you watch the DVD do not sweat the momentary auditory scramble in the beginning of disc 1, or the abrupt ending to the same disc. This DVD set is high on content and the structure is not stressed as much as their delivery of the message:
“It can all be so simple”. Now, me being a know-it-all [I know everything] I watched the deadlift portion waiting to see some axels lifted and some veins popping. Nope! No Nitro, either. What you will see is the awesome simplification of movement training with regard to strength. The two-plate pinch grip DL was awesome. The entire DL section was great because not once did I hear about muscle groups. What I saw was multiple user’s pulling patterns getting better. I appreciate the fact that what you really talked about was not wasting anything once you decide to step to the bar. No talk about breathing or tension, and I understand that because I understand the DL pretty well, and what you guys did was select the DL as an example of a big pull that you wanted to use to display efficiency.
Disc 2 was money! After attending a house warming party for friends last night and crashing my diet in style [Sailor Jerry rum and vegetarian chili, dairy free cupcakes and Pabst Blue Ribbon], I certainly deserved to watch Brad flow on proper nutrition. The ‘white board’ section on junk food and alcoholic drinks’ caloric density is not foreign to me as a fellow instructor on fat-loss, but to watch Brad present it will help me communicate it to my clients in a more, ahem, efficient manner.
When you have questions about the content, and you feel that there were gaps, refer to the BONUSES you are emailed when you purchase the DVD. I am not sure if they were limited to the 1st 100 copies, but the extra videos and PDFs that I was emailed answered many of the questions I had. And do not forget that for “market value” you can have Adam on the phone for 30 minutes.
To conclude, this is a DVD that disentangles the web that the fitness/weight loss industries have spun us in. Can it all be this simple? I think it can. And if Gym Movement protocols and programming my clients’ futures based on volume, density, and intensity can help my business grow while my clients advance, I will honor the content of this DVD with my own PR smashing.
Will
-owner of Authentic Strength Training in suburban Philadelphia-
20100405
I told myself I wasn't going to test today. But I did. I noticed some things. But that was after literally bumping into a guy who I was way tight with in high school. I haven't seen him in 13 years! Long time. . .
So then I said to myself "It's not overreaching if I'm testing and getting one or two reps each side". So that's what I did. Indian Clubs tested negative again today, so I practiced my alternating patterns at 50% speed for about 3 min. BTW this is supposed to be my day off. Following that, a really neat idea came to me. Let's test 'die kette'- 20kg press, 24kg press, 28kg press all positive tests. 3 reps each arm with those bells. 32kg for 3/3, 36kg for 3/3. 105 lbs. on a barbell for 3, and 125 lbs. on a barbell for 3. After that, I was going to stretch & mobilize, but my boy from back in the day 'Slim', who has some mass on him now, caught me again and we talked for about 45 minutes. It's a beautiful spring day. One session and lots of admin stuff today. Maybe I'll be back to chit chat more. All I know is that tonight's feast involves a massive salad, some beans, and I think a cup of crushed walnuts may find it's way into my belly.
Nothing terribly exciting, sorry!
W
So then I said to myself "It's not overreaching if I'm testing and getting one or two reps each side". So that's what I did. Indian Clubs tested negative again today, so I practiced my alternating patterns at 50% speed for about 3 min. BTW this is supposed to be my day off. Following that, a really neat idea came to me. Let's test 'die kette'- 20kg press, 24kg press, 28kg press all positive tests. 3 reps each arm with those bells. 32kg for 3/3, 36kg for 3/3. 105 lbs. on a barbell for 3, and 125 lbs. on a barbell for 3. After that, I was going to stretch & mobilize, but my boy from back in the day 'Slim', who has some mass on him now, caught me again and we talked for about 45 minutes. It's a beautiful spring day. One session and lots of admin stuff today. Maybe I'll be back to chit chat more. All I know is that tonight's feast involves a massive salad, some beans, and I think a cup of crushed walnuts may find it's way into my belly.
Nothing terribly exciting, sorry!
W
20100404
Feedback always appreciated
I'm testing snatches and dips today. If they come up negative, I'll switch it up. Because that is the freedom I want to have. I want to apply my training to my health.
What is your training application?
Addendum 2014 hours GMT-5:00
I tested for all sorts of drills today. Everything came up negative except for 36kg bent press and 16kg snatch. So, I performed two sets of bent press, one rep right & left and three reps right & left. Followed by 20 sets of 15:15 [7 REPS] with a 16kg. All on my left arm. When I switched to the right, my lower back began to talk sh^t. So I stopped. Tomorrow I will mobilize and stretch and test for nothing. Tuesday, well, I hope Tuesday will come.
What I can say is that since I spoke with Gary two weeks ago and Adam on Thursday night, I have lifted things a few times and quit early, while I still felt strong. I woke up the next day with no unnatural pain. My hernia surgery is the 27Th. I plan on lifting things until then, but without zeal. Simply testing drills and getting in the pattern of testing so that when I return, I may crush some goals.
May
-Ease back on my saturated fat intake [cheese] and get to a nice 230 lbs. BW.
November
-Press that weight on a barbell without ending up in the hospital
July
-Nailing the Russian Army perfect score for pull ups [18 reps with 10kg on my foot]
Philly RKC September 2010
-Bent pressing The Beast for reps
Big salad! Arugula, baby romaine, romaine, radicchio, shredded carrots, diced cucumber, diced tomato, Trader Joe's Asian Peanut Vinaigrette dressing [I used the smallest amount I could].
Left over Thai food from last night [bean curd and red curry with mixed veggies, warmed up in the skillet with chopped spinach and pre-sauteed portabella.
6 large cage free organic eggs, in the skillet. Seasoned with organic Ketchup and cracked black pepper.
Can of organic black beans and sliced up organic avocado. A small bowl of organic popcorn with very low sodium.
I'm on my first Long Hammer IPA. Tomorrow? Maybe I'm that lucky. . .
What is your training application?
Addendum 2014 hours GMT-5:00
I tested for all sorts of drills today. Everything came up negative except for 36kg bent press and 16kg snatch. So, I performed two sets of bent press, one rep right & left and three reps right & left. Followed by 20 sets of 15:15 [7 REPS] with a 16kg. All on my left arm. When I switched to the right, my lower back began to talk sh^t. So I stopped. Tomorrow I will mobilize and stretch and test for nothing. Tuesday, well, I hope Tuesday will come.
What I can say is that since I spoke with Gary two weeks ago and Adam on Thursday night, I have lifted things a few times and quit early, while I still felt strong. I woke up the next day with no unnatural pain. My hernia surgery is the 27Th. I plan on lifting things until then, but without zeal. Simply testing drills and getting in the pattern of testing so that when I return, I may crush some goals.
May
-Ease back on my saturated fat intake [cheese] and get to a nice 230 lbs. BW.
November
-Press that weight on a barbell without ending up in the hospital
July
-Nailing the Russian Army perfect score for pull ups [18 reps with 10kg on my foot]
Philly RKC September 2010
-Bent pressing The Beast for reps
Big salad! Arugula, baby romaine, romaine, radicchio, shredded carrots, diced cucumber, diced tomato, Trader Joe's Asian Peanut Vinaigrette dressing [I used the smallest amount I could].
Left over Thai food from last night [bean curd and red curry with mixed veggies, warmed up in the skillet with chopped spinach and pre-sauteed portabella.
6 large cage free organic eggs, in the skillet. Seasoned with organic Ketchup and cracked black pepper.
Can of organic black beans and sliced up organic avocado. A small bowl of organic popcorn with very low sodium.
I'm on my first Long Hammer IPA. Tomorrow? Maybe I'm that lucky. . .
20100403
The Missing Frame
Form and fotune. Where would I be had I not developed the ability to lift weights, run far or fast, shoot well, or square away my gear?
Could a fatter, slower variation of mylself have earned such privelage as to have most of my education on strength training bestowed to me free of charge [yet never without cost]?
If I appear the flabbier, delayed suspect I mentioned before, would I be able to still convey to you what tip I am on at that moment? Would you purchase something from me if I did appear to believe in it myself? Perhaps I appeared convinving at first yet I offered new products to you throughout time, and after a season or two I came off to you as not comitted?
Never before have I doubted the use of the Russian kettlebell will bring most users a bushel of benefits. many of the drills, both traditional kettlebell sport movements and the Hardstyle method, can elevate athletic sports and serve as systems for exercising. As a tool now established in the functional training shed, the kettlebell was formerly synonymous with Pavel Tsatsouline, Russian born and now of sunny California. As a game itself, kettlebell sport knew no popularity [nor even obscurity] in the United States. Anyone who says they were regulalry training with kettlebells before 2001 would have to had been visited upon by a Russian or of questionable integrity. From Pavel's popularity came the exposition of Girevoy Sport. And now 3lb. kettlebells are available at CVS Pharmacy, two shelves above the neck support pillows they retail for air travel.
Now, with my own training sidelined inferable from multiple MVAs, a two year stretch of working in a grocery store that required a degree of effort which wore my body thin, and two mountain bike wrecks. . .on concrete, I don't doubt the kettlebell. But I have doubts. I doubt that I need to compress my body super hard on every lift. I doubt that lifting weights successfully occurs without proper breathing, but I doubt that the hernia in my abdomen or the inguinal hernia I am having surgery on in four weeks needs to have a third sibling before I begin to arrange my breathing more efficiently.
And with that word I'll discuss some things I don't even completely understand beyond my limited comprehension on bio-mechanics as it relates to skeletal muscle. What I know is that the body talks and we seldom listen. I also know that I can press a 1.5 pood handle-bell 8 times on each arm and maintain a smile. Going beyond that would torment my skeletal muslce and beause I was dumped from a Wrangler at 70 MPH, or because while driving a Wrangler I was popped head on at 40 MPH on Independance Day 4 years later, or beacuse super high tension does not serve my purpoes at this point. I understand that moemntary tension is required to move heavy weight but after that postural alignment and stability take over. When I return to the kettlebell, and the pull up bar, and the kettlebell, I will have enjoyed a direct lay-off from training for over 12 months, and an indirect lay-off of over 2 and 1/4 years. You will see me bent pressing The Beast at my intended BW of 225 lbs. You will see me getting 18 pull ups with 10 lbs. on my foot by my 32nd birthday, and if I test well for it, I could again train for the USST, 24kg and all. I'm awaiting Adam Glass' DVD come Monday as well.
At this point I am surprised than pain is not tired of me.
Going up?
W
Could a fatter, slower variation of mylself have earned such privelage as to have most of my education on strength training bestowed to me free of charge [yet never without cost]?
If I appear the flabbier, delayed suspect I mentioned before, would I be able to still convey to you what tip I am on at that moment? Would you purchase something from me if I did appear to believe in it myself? Perhaps I appeared convinving at first yet I offered new products to you throughout time, and after a season or two I came off to you as not comitted?
Never before have I doubted the use of the Russian kettlebell will bring most users a bushel of benefits. many of the drills, both traditional kettlebell sport movements and the Hardstyle method, can elevate athletic sports and serve as systems for exercising. As a tool now established in the functional training shed, the kettlebell was formerly synonymous with Pavel Tsatsouline, Russian born and now of sunny California. As a game itself, kettlebell sport knew no popularity [nor even obscurity] in the United States. Anyone who says they were regulalry training with kettlebells before 2001 would have to had been visited upon by a Russian or of questionable integrity. From Pavel's popularity came the exposition of Girevoy Sport. And now 3lb. kettlebells are available at CVS Pharmacy, two shelves above the neck support pillows they retail for air travel.
Now, with my own training sidelined inferable from multiple MVAs, a two year stretch of working in a grocery store that required a degree of effort which wore my body thin, and two mountain bike wrecks. . .on concrete, I don't doubt the kettlebell. But I have doubts. I doubt that I need to compress my body super hard on every lift. I doubt that lifting weights successfully occurs without proper breathing, but I doubt that the hernia in my abdomen or the inguinal hernia I am having surgery on in four weeks needs to have a third sibling before I begin to arrange my breathing more efficiently.
And with that word I'll discuss some things I don't even completely understand beyond my limited comprehension on bio-mechanics as it relates to skeletal muscle. What I know is that the body talks and we seldom listen. I also know that I can press a 1.5 pood handle-bell 8 times on each arm and maintain a smile. Going beyond that would torment my skeletal muslce and beause I was dumped from a Wrangler at 70 MPH, or because while driving a Wrangler I was popped head on at 40 MPH on Independance Day 4 years later, or beacuse super high tension does not serve my purpoes at this point. I understand that moemntary tension is required to move heavy weight but after that postural alignment and stability take over. When I return to the kettlebell, and the pull up bar, and the kettlebell, I will have enjoyed a direct lay-off from training for over 12 months, and an indirect lay-off of over 2 and 1/4 years. You will see me bent pressing The Beast at my intended BW of 225 lbs. You will see me getting 18 pull ups with 10 lbs. on my foot by my 32nd birthday, and if I test well for it, I could again train for the USST, 24kg and all. I'm awaiting Adam Glass' DVD come Monday as well.
At this point I am surprised than pain is not tired of me.
Going up?
W
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