OK, I need to get off my butt, and take a big dose of accountability, as I get ready for Arnold, and future areas of competition. The 2010 Arnold will mark my debut competing in GS, and I'm quite excited. I'm learning a lot from my fellow great IKFF coaches, via your generous advice, as well your shared training logs. Thank you all so much.

The following is the training, thus far. I will continue to update my training log.

01/21/10:


AM:

Joint Mobility x 5 min
3.5 min - Jump Rope (warm up)

1. LCCJ x 16kg x 6 x 3min
(rest x 1min)

2. LCCJ x 16kg x 6 x 1min
(rest x 1min)

3. LCCJ x 16kg x 6 x 1min
(rest x 1min)

4. LCCJ x 16kg x 6 x 1min
(rest x 1min)

Indian Clubs x 10 min

PM

1. OAJ x 32kg x 1 x 3l/3r
2. OAC x 32kg x 1 x 5l/5r


==================================

"Had to take a few days off to fend off a cold"

01/26/10:

Jump Rope x 10min (warm up)

1. OAJ x 20kg x 1 x 20l/20r

(Even though was still fighting off the cold, a little lifting couldn't hurt, right?


==================================

01/27/10:

Joint Mobility x 10min
Indian Clubs x 5 min

1. LCCJ x 16kg x 6 x 5min

(rest x 1min)

2. LCCJ x 16kg x 6 x 1 min

(rest x 1min)

3. LCCJ x 16kg x 6 x 1 min

Indian Clubs x 10min

==================================

01/28/10:

OAC (switch hands ea. minute)

20kg x 12reps
20kg x 12reps
20kg x 12reps
20kg x 12reps
20kg x 12reps
20kg x 12reps
20kg x 12reps
20kg x 12reps
20kg x 12reps
20kg x 12reps

(rest 2 min)

KB Squat + OH Press (switch hands ea. min)

20kg x 5 reps
20kg x 5 reps
20kg x 5 reps
20kg x 5 reps

Fwd/Backward 2 Step Swing

20kg x 1 min

Stretching x 10min

==================================

01/30-31/10:

R&R trip to Austin...

Torchy's Tacos x 2 Dirty Sanchez tacos + 1 x Fried Avocado Taco
Man Eats Dog x Veggie Hot Dog

Dog Almighty x 2 jalapeno veggie corn dogs x 1 veggie hot dog w/chili & onions
Home Slice Pizza x 1 pear Gorgonzola salad + 1 slice of cheese pizza + 1 glass of pinot noir (resveratrol's....good for recovery....right?)

Hey Cupcake x 1 red velvet vegan cupcake

Amazingly, I lost 2 pounds of fat during this trip & gained a pound of muscle. I don't know what they put in the food in Austin, but it works. I rarely see any overweight people there. Hey, if Austin is good enough for Lance Armstrong & Monica Brant, then it works for me. Must be something in the water

==================================

02/01/10:

Joint Mobility x 5 min
Indian Clubs x 10 min

1. OACJ (switch hands each minute)

24kg x 7 reps x 1min
24kg x 7 reps x 1min
24kg x 7 reps x 1min
24kg x 7 reps x 1min
24kg x 7 reps x 1min
24kg x 7 reps x 1min
24kg x 7 reps x 1min
24kg x 7 reps x 1min
24kg x 7 reps x 1min
24kg x 7 reps x 1min

Indian Clubs x 10min

==================================

02/03/10:

AM:

OACJ x 28kg x 3 x 5r/5l

(a couple of months ago, could only C&J the 28kg for 1 rep on the left side. However, thanks to Coach Denis's breathing tips, the past couple weeks of training, both sides felt equally good performing each rep. Progress...yay!)


PM:

Jump Rope/Push Up Pyramid

(Perform exercise 1a, then immediately perform exercise 1b to the top of the ladder and back down, without rest. This is one of my favorites to get the heart racing, and work on my mental focus).


1a. Jump Rope x 50/100/150/200/250/200/150/100/50
1b. Push Ups x 5/10/15/20/25/20/15/10/5

Time Complete: 20 min.

Yeeeaaahhhhhh Sincere!!

Good to see you here. We will help you stay focused and motivated!!

Looking good, my friend.

What lift are you planning to compete in at the Arnold?

Do you have the next few weeks' training leading up to the meet all mapped out?

Thanks Howie.I just finished checking out a couple of your videos on YouTube. Chest bumps are looking good, brotha. I plan to cmpete in the LC. Totally new experience, doing it for time on a consistent basis. However, I'm loving it. I'm really learning a lot about myself.

As for my training. I plan to train for time 3-4 times a week. Right now training days in a heavy/moderate (competition weight)/light training cycle is working pretty well.

On off days, I am working on sections of the lift, I feel I need to work on more, or become more comfortable. So, I may work on double cleans & chest bumps, one day, and double cleans and/or one arm jerks (with a lighter bell) on another.

Those "off days" are structured more like 2-a-days, as the technique review mentioned above is with lighter weights, to avoid over-training, and done in the AM.

PM training is more bodyweight conditioning to help build cardio endurance and leg endurance. If I forgo this type of training, I will just walk/light jog, do yoga, capoeira conditioning, or indian clubs.

One active rest day will compose yoga, walking, light capoeira, indian clubs, qi gong, or a light combination of all or most of the above.


Any training suggestions you, or any of my fellow coaches have, are greatly appreciated and welcomed.

Sincere~

02/04/10:

Session 1:

Dbl KB Swings

1. 20kgs x 20

(rest 2 min)

2. 20kgs x 20

(rest 2 min)

3. 20kgs x 20

(rest 1 min)

4. 20kgs x 20

(rest 30 secs)

5. 20kgs x 20


I want to utilize double swings in my training for the LC competition, so I can get used to adjusting my stance, using 2 competition bells. Man, I always knew these were killer on the quads, but "whoa!"

I think I will incorporate mid-to-high volume hindu squats on weekends, to help build my leg endurance.

Nice work Sincere!!! I agree, double swings are straight up positive suffering

Thanks, Ken. Yeah, I agree, but I'm a masochist. Therefore, I cannot wait to inflict the pain & pleasure of double swings upon myself, again this week.

02/08/10

=Cranked Up Both "Flyleaf" albums & got to work! ====

AM Workout:

Jump Rope x 3 min
Indian Clubs x 5 min

1. OACJ (switch hands each minute)

24kg x 7 reps x 1min
24kg x 7 reps x 1min
24kg x 8 reps x 1min
24kg x 8 reps x 1min
24kg x 8 reps x 1min
24kg x 8 reps x 1min
24kg x 8 reps x 1min
24kg x 8 reps x 1min
24kg x 8 reps x 1min
24kg x 8 reps x 1min

Indian Clubs x 10min

Once I got going, I realized I had gotten a little stronger than last week, as well as, my endurance had increased. So after the first two sets, I was able to add a rep/set, compared to last week. Toward the last few sets, I felt I could have gone to 10 reps/min, but chose to kick my ego to the curb, and celebrate my 1 rep increase from last week.


====================================

PM Workout:

1 Arm Snatch

16kg x 10L/10R
20kg x 10L/10R
20kg x 10L/10R
24kg x 10L/10R
24kg x 10L/10R

warm down x 5 min

Nice work Sincere! Getting stronger!

Thanks, Mike. Definitely having fun, during the process.

02/10/10

Indian Clubs x 10 min

LCCJ:

20kgs x 1 min x 8 reps x 5 sets.

Rest x 1 min between sets.

Cool Down - 10 min

Totally feeling under the weather today. However, I had to get something in. Ironically, This workout helped me feel better, and helped me sweat out some of the toxins. About an hour later I did a few sets of chest bumps. However, now I am just going to take it easy, considering I have to get on a plane to Cincinnati/Louisville in the morning.

Flying and driving in snow, is enough stress for this Texas native .

02/17/10

LCCJ:

24kg x 7 reps x 1min

(rest 1 min)

24kg x 7 reps x 1min

(rest 1 min)

24kg x 7 reps x 1min

(rest 1 min)

24kg x 7 reps x 1min

(rest 1 min)

24kg x 7 reps x 1min

(rest 1 min)

============================================

02/18/10

Snatch Ladder

24kg x 10/side
(rest 2 min)

24kg x 8/side
(rest 2 min)

24kg x 6/side
(rest 1 min)

24kg x 4/side
(rest 30 sec)

24kg x 2/side
(rest 2 min)



Chest Bumps:

2 x 20kg x 25 reps x 1 min
(rest 1 min)

2 x 20kg x 25 reps x 1 min
(rest 1 min)

2 x 20kg x 25 reps x 1 min
(rest 1 min)

2 x 20kg x 25 reps x 1 min
(rest 1 min)

2 x 20kg x 25 reps x 1 min
(rest 1 min)


Warm Down: Indian Clubs x 10 min

02/19/10

Superset:

1a. Jump Ropes x 250
1b. Dbl KB Swing x (2)20 KGs x 25

4 rounds = 20 min





02/22/10


1. OACJ x 32kg x 6 x ea. side

(rest x 1 min.)

2. OACJ x 32kg x 6 x ea. side

(rest x 1 min.)

3. OACJ x 32kg x 6 x ea. side

(rest x 1 min.)

Cool down: 10 min.



02/25/10

Jump Rope x 5 min
Indian Clubs x 5 min

1. LCCJ x 20kg x 6 x 4 min

(rest x 1min)

2. LCCJ x 20kg x 7 x 1 min

(rest x 1min)

3. LCCJ x 20kg x 7 x 1 min

(rest x 1min)

4. LCCJ x 20kg x 7 x 1 min

(rest x 1min)

5. LCCJ x 20kg x 7 x 1 min

(rest x 1min)

6. LCCJ x 20kg x 7 x 1 min

(rest x 1min)

7. LCCJ x 20kg x 7 x 1 min

(rest x 1min)

Indian Clubs x 10min




02/26/10

Superset:

1a. Jump Ropes x 200
1b. Dbl KB Swing x (2)20 KGs x 20

5 rounds = 12 min

03/03/10

OAJ x 20kg x 3 min. x (10/10/11 reps) x right
OAJ x 20kg x 3 min. x (10/10/11 reps) x left


rest 5 min


DBL Jerks x 16kg x 20

rest x 2 min

DBL Jerks x 16kg x 20

rest x 2 min

DBL Jerks x 16kg x 20

rest x 2 min


Since the competition is only a few days away, I am taking it easy, and focusing on correct & efficient movement, breathing, relaxing, and mental cues.

OK, I need to get back on the ball with posting my training. Since I have not posted the past few weeks, I will not. I will start fresh, from >Now.>

04/21/10 12:30 AM

1. Long Cycle x (2) 20 kg x 10 x 1 min

(rest 2 min.)

2. Long Cycle x (2) 20 kg x 10 x 1 min

(rest 2 min.)

3. Long Cycle x (2) 20 kg x 10 x 1 min

(rest 1 min.)

4. Long Cycle x (2) 20 kg x 10 x 1 min

(rest 1 min.)

5. Long Cycle x (2) 20 kg x 10 x 1 min

(rest 1 min.)

Indian Club x 5 min.

(finished with a cup of hot Earl Grey, and then hit the sack). Long Cycle is the new Ambien.

07/15/10

5 min. warm up

1. KB Clean x (2) 20 kg x 7 reps/min x 3 min

(rest 1 min.)

2. KB Clean x (2) 20 kg x 7 reps/min x 3 min

(rest 1 min.)


3. KB Clean x (2) 20 kg x 7 reps/min x 3 min

(rest 5 min.)

1. KB Jerk x (2) 20 kg x 9 reps/min x 2 min

(rest 1 min.)

2. KB Jerk x (2) 20 kg x 9 reps/min x 1 min

(rest 1 min.)

3. KB Jerk x (2) 20 kg x 9 reps/min x 1 min

(rest 1 min.)

4. KB Jerk x (2) 20 kg x 9 reps/min x 1 min

10 min. cool down/joint mobility work


The IKFF Nationals Kettlebell meet is right around the corner. September will be here before you know it. Therefore it's time to get things cracking. This workout gave me a good indication of what I need to work on. I felt good. I was really happy with my recovery between sets, which has come a long way since training for the Arnold, earlier this year.

I will definitely continue to post my training logs here & on my Facebook fan page. facebook.com/peoplesfitcoach

07-17-10

1. Yoga x 30 min. (focused mostly on triangle pose, & warriors 1 & 3)