Stress relief training

Can’t seem to settle down and sleep tonight/this morning.  It is 1:36 A.M.  I have a lot running through my brain.

I chose to focus my brain and body on some kettlebell work tonight aiming for some exhaustion and zen like focus.  I started with swings for time.  I was obviously not dialed in yet as I only made just over 4 minutes before putting the bell down.  I also did 4 sets of 20 reps in the kettlebell push press with a single 16 kg. bell; switching hands after each 20 rep set. Finally, after some rest and time to visualize, I did 20 minutes of long cycle with a single 16 kg. bell.  I did switch hands each 10 reps and primarily focused on breathing and lock-outs.

Interesting effect.  My feet were killing me when I was done.  I was in my socks only.  I have had plantar fascitis in my right foot for years and it was aching throughout the 20 minute set.

Hopefully I can now sleep.

Clubbell training

My clubbell training is coming along.  Knocking out 100 reps each of the swipes and hammer swings is not so hard anymore.  I still need work to achieve 100 reps of mills.  My palms get sweaty and the clubbells want to leave my grip.

As a side note, I originally used the clubbells as a tool to help open the ROM of my shoulders.  After years of bench pressing my shoulders were killing me and I had earned 3 tears in my rotater cuff, 1 tear in the labrum (I did not know what that was), bone spurs and arthritis.  Along with traditional physical therapy I started swinging the clubbells.

The clubbells also have the added benefit of increasing your “crushing” grip strength.  Now I find myself specifically focusing on grip strength in order to improve my clubbell swinging. Does that count as irony?

Approaching 40

I am less than 6 months away from celebrating my 40th birthday.  I am determined to be at my absolute healthiest beginning this new decade of my life.

I was showing some signs of wear and tear from my heavier training sessions in the gym.  Old shoulder injuries were flaring up.  I repeatedly tore the sartorius muscle in my left thigh.  My aches and pains were preventing me from sleeping the night through.  I was exasperated to say the least.

Upon my return from a much needed vacation with my family, I decided to back off the gym sessions and re-visit my clubbells, medicine ball, kettlebells and some other home implements.

I choose to keep each session simple but intense.  With the clubbells I may use 4 or 5 movements for warm-ups before focusing on mills, swipes and hammer swings.  I will at some point pursue the “Trial by Fire” but I am far from ready yet.  Following the clubbell work, I may do some suspended bodyweight work or a number of medicine ball throws.

On other days I work with my kettlebells, Lifeline USA bands, or more bodyweight  training.  A large part of my current training centers on rehabilitation and mobility.  The clubbells are a major factor in helping to heal my shoulders and reestablish pain free mobility in that joint.

A future part of my focus as I develop the physical aspect of my training program is to dial in my nutrition intake.  I recognize food as fuel; not treats but old habits are hard to break.  I have been reading an enormous amount of nutrition information and making changes in order to control my Meniere’s Disease as well as clean up my blood profile.

I would welcome suggestions from anyone reading this blog relating to improving my “Trial by Fire”  clubbell training, suggested reading for nutrition information or rehabbing a torn sartorius muscle.

Still working on my training plan

I realize there is a chance I am attempting to reinvent the wheel when it comes to training programs, but so far I have not found one from anybody else that satisfies my desires from training. I am not training for any sort of athletic competition. Typical periodization programs that focus on one sport or 2 or 3 lifts are not quite getting me there due to my eclectic training interests.  I just love training. I enjoy challenging myself to do one more rep, one more set or 10 more pounds.

I am also not satisfied to settle on just one tool for training, nor am I ok with just focusing on conditioning as my age and health concerns seem to warrant. I like picking up heavy stuff and I am not ready to stop. Aside from that, my back injuries typically come from moving the wrong way while doing some non weight bearing activity. This time I simply bent wrong when I closed the kennel door on my puppy. Prior to that particular wrong movement; I had been to the gym(warmed up, stretched, trained intelligently, etc.) and played/rough housed with the dogs in the backyard.

My training tools consist of kettlebells, clubbells, sandbags, bodyweight movements, and of course barbells and dumbbells.  When training, I am focused on correct form and correct movement.  I push myself but not to the point of injury. I am not out to set new records other than realizing new personal bests. I don’t have a specific time or need to peak. I just want to train and grow.

My training program challenge is finding a way to systematically fit in the bodyweight movements, the kettlebell techniques, the specific conditioning work and the strength/power work.  I think I need to sit down with a calendar and chart out my plans that way.  I have specific progressions in mind for each of my personal training challenges but I tend to get caught up in one area at a time and lose focus on all the rest.  This can’t really be as difficult as my mind is making it. At this point my belief is that using the conjugate method is probably the best approach.  As I understand it (and I am no expert) you can theoretically train year round, grow stronger in more than one movement, and not necessarily program to peak for a specific date. Someone correct me if I am wrong here.  More study will be required on my part.  

When I get this worked out in a systematic fashion that produces the results I am seeking I will share it. In the meantime, anyone reading this blog will watch me struggle with the program design. If there is anyone out there with suggestions I would greatly appreciate them. Til then, Wug On.

Trying to get caught up

I have been away from the computer desk most of the last 10 days except for short intervals. I have a lot going on and have been dividing my focus to accomplish as much as possible. This is one ball I had to stop juggling temporarily.

Between a stressful couple of weeks at work and losing a loved one in the family, I’ve had about all I could handle.  Without going into detail about work; I am going through a management training program to move up to the next level,  maintaining and polishing my current 5 departments to get them ready for the next managers, and gradually taking over the duties of another department. My plate is full but I am excited. We are continuing to grow and improve.

My training out of necessity has been extremely brief. I have made only a couple of gym visits where I focus on whole body workouts completed in less than 30 minutes.  At home, I have focused on pull-ups, mobility, and brief kettlebell play times. The physical training keeps me sane. It is my ultimate stress reliever and personal therapy. When I have more time I will go into more detail about my brief training sessions and how I choose to focus my efforts.

‘Til next time: Wug On!!!

Making time for efficient training

The last couple weeks have been crazy. Out of necessity I have been dividing my focus between being available for my wife while she is with her family, doing my job, doing extra training for my job, taking care of projects around the house, keeping the dogs active and making time to train in one form or another.

Due to the insane schedule, my training has to be quick, focused, efficient and productive. I pointed out that I have finally gone back into the gym.  At this point I am still waking my body back up to heavier movements and I am loving every second of it. Feel that lactic acid burn!

Until my wrist is completely healed I am limiting myself to Hammer Strength equipment at the gym on upper body stuff. My most recent session consisted of warm-up, dynamic stretching, Hammer Strength trap bar style deadlift (worked up to 115 lbs/side for 3 x 5), Hammer strength shoulder press( 1 set of 10 @ 70 lbs/side, 1 set of 10 @80lbs/side and 1 set of 5 @90lbs/side), straight leg deadlift (1 set of 17 @ 95lbs), 45 degree back extensions (1 set of 20 while hoding 10 lb. plate), Pull-ups (5 sets of 4 to 5 reps ea). After that I went home to eat pizza, buffalo wings and beer for my post  workout recovery meal.

Prior to my gym visit, I had taken my puppy for a hike in the mountains behind my home. I can see that this is going to be a continuing thing as she loved the hike. When my wife can go with me we will have to take both dogs.

The next day, I again went hiking. This time I was on my own. I wore my 20lb. weight vest to add to the challenge.  I will continue to explore ways to make the hike more demanding as I hate treadmills, stairmasters and ellipticals. I’ll take hiking, dog walking, skipping rope, sandbag drills and kettlebell drills for my muscular endurance/cardio training anyday.

I am looking forward to seeing how close to my old PR’s I get now that I am back in the gym. I seem to be relatively close to some already thanks to my kettlebells and bodyweight training.

Back in the gym!!!

After approximately two and a half years without stepping foot into a gym I made my triumphant return tonight.  It was like coming home. I have not had a gym membership since I moved to Utah until now.  A new place opened close to home and made an offer my wife and I could not refuse on the membership fee. 

When I moved to Utah I brought only what I could fit in my truck. Everything else I gave away. That included my squat rack,  bench and weights. What I did bring was my kettlebells and clubbells. Since then I have focused on conditioning work with the available tools and many bodyweight movements. I have also added to my “toolbox” a pull-up bar, some chains, a weight vest and ankle weights to make some of the body weight stuff even more challenging.

Tonight’s training session was brief and somewhat experimental.  I focused on dips, pull-ups, squats, a deadlift variation, a bench variation, hanging leg raises and 45 degree hyper extensions.  My wrist is still giving me painful reminders that I tore some ligaments so I had to remain somewhat careful but it is good to be back and I will be roaring into the gym again and again like a freight train.

I followed my workout with my first viewing of Joe DeFranco’s movie “Strong”.  What a motivational movie!  This is like Rocky, Pumpin Iron and Vision Quest rolled into one movie about real people we can all relate to.  These athletes are putting it all on the line; training like a team so each individual can reach and surpass their goals.  Anybody who is into strength training  needs to buy this movie and watch it over and over.  I’m already itchin’ for the next trip to the gym.  Thanks Joe!

Wug on!