MPH

Greetings all, but excuse me while I just hash out some math on the web here.  I mistakenly trained Dr. Bravo yesterday without having her note book up in my face.  I am pretty damn sure she PR'd in her 10:00 barbell press block.

May 15 10:00 block
Barbell press 1RM = 65lbs.
Volume: 18 reps over 6 sets = 990 lbs.
Intensity: 55lbs for every rep = 85% relative intensity
Density: Ten Minutes

May 28  10:00 block
Volume: 26 reps over 3 sets and 1,300 lbs. PR
Intensity: 77% = 50 lbs. for each rep
Density: 10:00

Next time, if it tests well, we'll break that volume by 30%.  1,300 = 30% = 1,690.  1,690/45 lbs = 38 reps with just the bar.  Nah, she deserves a pull up.  We'll crank intensity if if tests well. 90% intensity = 58 lbs.
We'll see.

Cool eh?  The rest of the data is at the studio, and when I have a chance to blog it i will.  She squatted for about 20:00 before this and also did 5:00 of snatches with a 16kg afterwards.  She obeyed the EOE for her snatches, and still cranked out 71.  She was all tripped out because she didn't get 100.  I told her that even after a big barbell session she could crank out 71 with a 16kg bell without her breathing, alignment, or tension going south.  It's actually quite impressive, I told her.

Enough about that!  Have you heard Diamond Eyes yet?  If you do not know what I am referring too, go listen to White Pony first, and then come back.  Only then will you be allowed to listen to Diamond Eyes.

"Forever you will learn"

Just a regular john. Over the hills and through my years it's been a long to movement to an unknown objective.  I'm in step, out of formation, and who are you girl?
  Who could know that the season's focus would have been made less difficult, and a healthier set of obstacles, by the passing of a name.  I have a meeting with an intern at 1030 Thursday.  Starbucks on Big Hill.  Kid fancies himself a student of phys ed.  He's going to have a nice summer.  Time to gift a mind, if i may.
  Nothing tested well today.  I know that bummed out sleep and nipping injuries at every joint, I should likely have not lifted.  And i didn't, but i tested.  And now with Queens Of the Stone Age in my face, it appears written on the wall.  Chalkboard ticks tell tales of sales made to fade the flab.  I can count too, mon ami.
Toe touch ROM
-Barbell military press pattern tested +, loaded tested bad.
-snatches 24kg pattern tested at baseline
COC # 1
-20 kg snatches tested bad

I went on to squeeze the COC #1 and not close it.  On my dominant hand.  Oh yes I am concerned.  It appears to me that the problems hanging around my thoracic area [shoulder joints, scap & sub-scap area] have disrupted my grip strength.  246 lbs. with about 20 useless, and I can't bust the cherry on a No. 1?  I'm straight slippin'!  Well if you would like to find out for me if my hands are innervated by T-3,4,5 that would be great.  Weakened grip and slippery shoulder.  Brett & Gray touch upon it in 'Secrets of the Shoulder'.  It can be fixed.  The right questions can be asked.  By me.

The end of my work day came with the arrival of two strong ladies, fit to both the eye and the iron.  HKC/RKC candidates the both of them, I tested for all the drills frequently.  32 & 40kg Sumo deadlifts introduced the hips to the evening movements, and soon we were pulling 95 lbs. [bumpers] for a single each, and then 105, onto 110, and then respective body weight singles.  Oh yeah it was tasty.  If i had walked by in passing i would have lingered at the window.
-it was also humid and stagnant
-i opted not to turn on the fan
-i swept and used the roller-sucker
-Coheed & Cambria dominated the playlist
JR deadlifted 155 x 1
MP 130 x 1
-small, spiral top-wound notebooks were passed out.
-tracking Volume-Intensity-Density was taught
-chalkboard was wiped clean
I allowed them to only purchase 5 each, completing the 10 which I require in order to train with me.  Would love to burn them up all summer, but Apollo, I'm already burning up.

TACK

TACK

Radio Silence!

OK team, CKFMS weekend is history and I am reinvested!

Before I left I trained an RKC and an HKC from Maryland and in a 90 minute session, we detailed business ideas and also snatched 24kg for 5:00. Well, they did.  I administered.

I ordered them to snatch until there form went bad, breathing changed, or they slowed down-from that point they switched hands and then adhered to the same rules.


BS snatched for 77 and JD for 62, 15 and 12 reps/minute respectively.  So, they both could slam dunk an RKC century mark in 5:00, but not with a cool exterior.  So we train to stay composed under fire.

Observe the same protocol that Rob Lawrence introduced to me.  Simple and effective.
100% pace is _____ [enter your 5:00 or 10:00 snatch time]

Minutes of work	Relative Pace	Reps/Min	Hand switching
6:00	70%
10:00	70%
8:00	70%
12:00	70%
6:00	80%
10:00	80%
8:00	80%
12:00	80%
6:00	90%
10:00	90%
8:00	90%
12:00	90%
6:00	70%
10:00	70%
8:00	70%

Double the volume, double your fun

And it just keeps on keepin' on. No, not the torrent of orthopedic pain or the typical demons that harass me, but the PR Every Day nearly garunteed by Gym Movement. I watched the DVD again the other night and the three sessions i ran the next day were smoother and fall into the file cabinet under 'Gettin' It Done'.

Doctor Bravo:
Barbell Military Press tested well right off the bat.
50lbs. x 10/rest 1:20
50 x 7/rest 1:20
55 x 7/rest 1:45
55 x 6/rest 1:25
55 x 6/DONE.

Volume: 36 reps over 5 sets and 1,895 lbs.
Intensity 70-82% [CLEARLY HER 1RM HAS GONE UP]
Density 10:00

Previous: Volume: 19 reps over 6 sets and 990 lbs.
Intensity 75%.
Density 10:00.

Barbell Squat tested well and we rocked it out with sets that played by the SAME RULES as the military pressing.

65 lbs. x 12 reps/rest 2:00
70 x 12/rest 2:00
80 x 10/rest 1:40
80 x 10 DONE

Volume 32 reps over 3 sets and 3,220 lbs.
Intensity 60-65-71%
Density 11:10 [we aimed for 10:00 but she began her last set at 9:38 in]

Previous squat data
VOL- 30 reps over 3 sets and 1,800 lbs.
INT- 60%
DEN- 12:00

Todays sessions involve RKC candidates so I'm unable to take them in the Gym Movement direction just yet, but after I return from CKFMS and I have many, many clients to experiment on, I'll have some more answers. And what I heard on the Grip N Rip DVD has helped me understand my own life as well as the training I provide.

"In order to find the answer to anything, you must be willing to question everything".

Best,
W

Greetings all! Quite a bit has happened since last night's searing hot NHL action. Nurse Alpha hit another PR this morning and I have two Muay Thai coaches/trainers in NYC who are about to enjoy a sunny season of lots of pulls. Please take about 7 minutes from your day to educate yourself as to how Pavel's pull up ladder system and my own experience is meshing with Gym Movement biofeedback testing.


Nurse Alpha was tasked to perform as many 12kg kettlebell Double Clean and Presses in 10:00 as she could. The rules were simple. If you make a funny face or the movement becomes distorted, cut the set, rest naturally without looking at the clock, and enjoy yourself. Last Monday she hit my favorite new challenge, the 50 reps DBL Clean and Press in 10:30 with a pair of 12kg. That was a volume scale that will now be trained for density if she test well for it. This morning, needless to say that she tested well for it because we trained it, her 10:00 density for the 12kg DBLC&P went like this:


Reps x5 x5 x5 x5 x5 x5 x5 x5

Rest :40 :35 1:00 1:04 1:03 :57 :40 DONE


VOLUME = 40 double KB reps over 8 sets and 2,080 lbs.

INTENSITY = 75% of 1RM weight used

DENSITY = 40 reps in 10:00


Previously from 23 April 2010

Reps x7 x3 x4 x4 x3 x4 x3

Rest :50 :20 1:00 :50 1:00 1:40 DONE


VOLUME = 28 reps and 1,456

INTENSITY = 75% relative to her 16kg double press 1RM

DENSITY = 10:00
And if you did not know this from the previous posts, none of my students are watching the clock during rest. They have to gauge it naturally.
And then some!  Captain Burgess of 5 Points Academy in Manhattan's Soho, trained his deadlift yesterday alongside RKC II Steven Milles.  160 lbs. of bodyweight and many years of salt on his shoulders, this man should be less creaky and of dilated confidence with regard to his pull ups and barbell work soon.  Here is what I communicated to him.

More homework.  You have a mission, and it is to test your one-set maximum for the pull up.  Be sure to TEST the movement with a toe touch or grip test before you set out to crack the sky.  Here is what I want you to do:

Baseline toe touch with a pen, mark it when the first STRETCH or RESISTANCE begins
Test the pull up simply by standing up straight and moving your arms through the pattern, followed by a toe touch with pen
If you test well, do 3 pull ups, clearing the bar each time, and test your toe touch again.
If you have tested well again, rest until you are ready, get on the goddamn bar and do as many as you can until you
-Cannot clear the bar
-Have horrible form
-Become too tight or move slower than previous reps
-Change your breathing unintentionally

Once you have gotten as many excellent reps as you can, use this formula:
Example: 1 set max = 12 reps
You will perform descending ladders of pull ups set upon your 85% intensity and 60% Intensity level.
85% intensity of 12 reps = 10 reps.  60% Intensity = 7 reps.
If it tests well train it, and on days which include the pull up you may include other drills.

Help yourself by hitting the higher volume sessions whilst most fresh and consider other overhead training when making time for the pull up. You should perform these four workouts maybe twice each over the course of the month, then we'll retest your 1 set maximum.
Descending from 85% Intensity Even # Ladders
10-8-6-4-2
85% Intensity ODD # Ladders
9-7-5-3-1
Descending from 60% Intensity Even # Ladders
6-4-2
60% Intensity ODD # Ladders
7-5-3-1

As always, record your REST times and your TOTAL times.