It's vacation time and then back to reality

Greetings! Just got back from the Black Hills of South Dakota. It was a great family trip, and I needed to get away from it all. I'm not into the market so to speak but I did hit the lotto for weather. Every day was between 75-80 and sunny with a light breeze and no humidity to speak of. The pictures we took were fantastic, can't wait to get them all developed!

When mingling around in public places like Mount Rushmore, you really do see a lot of different people and shapes. When I look at the older people there, I often ask myself, how will I feel in 30 years? Will I be able to move well? Will I even be on the planet? I plan on saying "yes" to both of those questions. As it is and always will be, the ability to MOVE will be paramount for a full, enriched life. I saw many, many old people who could just barely move at all. They were struggling at every step and every hill with a grade. I'll admit I was huffing at times! But it's not relegated to just the old folk. The GAIT of some middle aged people was so horrendous that there is no way they will be enjoying life 20 years from now. They will be in constant pain, guaranteed. It is sad.

But of course, in a very short while the Gym Movement protocol will be spreading throughout the land. And they will have a chance to redeem themselves as the body is AMAZINGLY resilient. How do I know? Because I am living it. Case in point, I did joint mobility every day I was on vacation and it tested well. However, on the 4th day in I got a quick workout with my 20K kettlebell, doing 100 single arm swings in 3.5 minutes. My mobility after that? FANTASTIC! What does this mean? It means that corrective exercise is WAAAY better than simple small joint mobility sessions. Case closed, there is no more. And it happens every single time I work out. So plan on listening to your body and reaching your peak potential.

Get into the swing of things

Pardon the pun, but I just had to report about today's brief workout. Sometimes when time is tight I focus on breaking intensity PRs, but today the weights felt a bit heavy so I decided to shatter a volume PR. First, I started with trap bar deadlifts (TBDL) as they tested best. Did 7x5 with 185 (35s) and they went easy. Did it in 11 minutes for a density PR. Then went to chinups and got 8, a PR, then did 4x3 before running out of gas. In other words, while they still tested well, they became slow and tough. Teach your body it is EZ or quit and go onto the next exercise.

I finished off with one arm swings. It has been quite a while since I did them and remember that they seemed very difficult for some reason. I had done 62# for a set of 5 each arm and it was ugly. Today I did 10 super EZ reps on each side! Why did this become easy? Because I snatched the 70# 42 times last Saturday, that's why. This is precisely why Mike Nelson reminds me that it is imperative that I do lots and lots of swings if I want my snatch to go up. My real goal is to snatch an 88# bulldog, which seemed impossible when I tried it 2 months ago. Haven't tried it since, but how could it not help to be doing many, many one armed reps with the 88? I will try the BD once I hit an easy 88x10. This is very motivating to me. I can't tell you how important it is to be focused and excited about your next workout. That is the value of the Gym Movement protocol.....as evidenced by my client Craig Robley. See his training below, which he is doing while under tremendous time pressures of both work and coaching. He is self motivated because he is breaking PRs every time he works out.

Workout 1

Sntach
48x16K = 1728
20x24K = 1060
Total snatch volume: 2788

pushups
2x10
Total volume = 20

BUP
36x36 = 1296

Workout 2
100 snatches with the 16K in 5 minutes

Workout 3
pushups
2x11 = 22

goblet
20x24K = 1060

Swing
10x24K = 240

1 arm swing
20 x24K = 480

Workout 4
snatch
1-5 ladders
30 reps x 53# = 1590

pushups
1x25! Huge PR, and sandbagged!

Competition

They say people are either competitive or cooperative. I tend to be more on the cooperative side, but I really drive a hard bargain with myself. That is why the Gym Movement protocol is so excellent for me. Yesterday I pulled a 365 deadlift, the first time I have done that in a loong time. Strangely enough, my last workout was a tribute to Don Blue, with 135 for 10...1. Why did I choose to attempt a max? Because 275 flew up. Why did I do the Don Blue program last time? Because 275 felt very heavy. Listen to your body and you will be rewarded.

Today's workout was PR mania. Snatches tested well and felt light, got 70x6 each arm for a PR and could have done more. Then went down 5-4-3-2-1 for a total of 42 reps with the 32K, a PR. Took a relaxed mode and got it done in 12.75 mn, but I was still sweating up a storm. Then did pistols with the blue band for 40 reps in 7 minutes for a PR. Finished with OH dumbell extension PR for intensity (50x10), 1150 volume PR and density PR doing it in 5 minutes. Did a thick bar bicep curl with 80x2 PR.

Speaking of sports competition, it was announced today that Nebraska is joining the Big 10. While some are reluctant to it and think it's only about the money (which may be so) it really is a good thing from a competition standpoint. I have been a Husker fan for quite a while, but especially in the 90's when they dominated with a nasty running attack. Their weight room and strength program were legendary. After Tom Osborne left, they had Frank Solich who was OK, and then they downgraded with a NFL reject, Bill Callahan. I happened to know a player for NE at that time and I asked what happened? He said they removed all the power racks from the weight rooms and went for the "HIT" high intensity protocol. Result? The worst stint in Nebraska history and snapped a string of 35 straight bowl appearances. Any coincidence? I think not. Bottom line: Brewster and the Gophers need to step it up. Good luck with that.....

Audits

Audits. You got to love them if you are a bean counter. In actuality, they really are a pain. But with every audit or analysis, something is learned. And often times, things are changed forever because of what was discovered. When things change there is pain. But there is also growth.

Of course this applies to all mental, physical and spiritual endeavors. Corporate internal audits, while not mandatory, are usually very productive. External or mandated audits are often unproductive and time wasting. Nevertheless, they need to be done to remain in compliance. What big corporate does should also be done on a personal level. Taking inventory of your life is not a necessity but it sure clarifies goals and helps to determine your focus.

Bottom line: Most people live unexamined lives because there are no mandatory audits for personal and spiritual fulfillment. While the IRS and other legions of regulatory bodies have specific, defined methods, looking at your own physical, spirtitual and mental well being should be done regularly. And that is why DOCUMENTING is crucial. During an IRS audit you will be asked to produce many different documents. Why would training be any different? To do the Gym Movement protocol you will need impeccable record keeping in order to break records on a continual basis.

Speaking of physical: The gym movement scores again - I listen internally only:
Pullups: 31 reps in 15 minutes for a volume and density PR
KB flipping: 10 minutes, getting 10 reps for back flips and 5 for front. Front are very difficult at this time but all tested well.
Standing dumbell hammer curls: double 50s x 2 reps (PR) then 35# for 10 reps

Client #1 CR:
Day 1: 80 snatches (70 at 16K, 10 at 24K), 20 pushups, BUP 36 reps with 16K
Day 2: 100 snatches with the 16K in 4:55

Insidious improvements

I've been doing the Gym Movement protocol for less than three months and while my lifts and body comp are improving, there is often insidious improvements that occur as well. Case in point, I met with two business colleagues recently and both said I looked really good; like I was handling the stress very well. I replied thank you and thought to myself, they really don't see me at my worst:) But truth of the matter is, people can see a difference. I just read an article about non-verbal clues and it was fascinating. It focused more on how to look powerful without saying anything. That is not my goal but I also don't want to look like a spineless wimp either - so keep your hands out of your pockets! By moving better, I'm sure I appear more confident; I know I feel a heck of a lot better. And my ROM has been simply outstanding, a definite PR. On Friday a co-worker saw me crossing the street and asked if I was in a hurry. I said no. He said you must have been because I was bookin'. Well, if your movement is good you can actually walk in a straight line (physics based) and you do get there faster! I had to laugh.

Training:
Pushups tested well: 26 PR intensity 75 volume PR and done in 10 minutes for a density PR.

Goblet Squat: 4x10 = 40 reps with the 24K in 10 minutes was a volume and intensity PR

Hammers: 5x5 with the double 35# dumbells in 5 minutes was a PR for volume/density

Today: just did snatches: 44# for 130 in 14.75mn for volume PR. Want to get to 150 in 10 minutes. As Mike Nelson told me, upgrades in volume will eventually translate to intensity PRs.....gotta love it!

A typical day at Mike T Nelson's house

Had a great Memorial Day with the family just being outside and active. Got some paperwork done and then decided it was time to go to Mike T. Nelson's garage gym. Actually, the goal was to work on a few new things. They were juggling and falling/rolling so we actually went out to the yard. Flipping the 12K was about all I could do for my "First rep is the worst rep" try. Talk about FUN! It wasn't that bad but I destroyed a Target cardboard box of his as well as a few holes in the ground (sorry Mike). All I know is that I can't be trying too many things at once - just stick to basic progressions and do a few. Mike said this exercise has helped his sports vision more than any other protocol. Gross to fine applies here - doing juggling is much more real world and "gross" than doing simple eye tracking. So I got PRs in front and back flips and the open hand snatch. Great stuff!

Moved on to falling and tumbling. While this seems so easy, it is a VERY important concept to learn. You never know when you could be in this situation and you want to be sure to spread the load by using your elbow to brace your fall and not your hand. If you do it right you can really feel the difference. Started by standing but it was too hard - it is best to progress from a crouch position to standing. So I crouched and ground out probably 5 reps on each side. When Mike asked me to do it on my left side I began to laugh. Why? Stress response! As I am right handed, it seems everything I do on my left side is a little weak. I should probably do twice as much work on the left than the right to make up for this.

We finished up with some deadlift form work, from which I felt as comfortable as I had in about a year. And then did some LCCJ hitting double 53s for PR of 3. Mike did 2 OK reps at the double 32s for a PR! Nice work!

I told Mike everytime I go to his house I learn new exercises, break PRs and move better. Any questions with that? Go to see Mike if you want to take your training to a new level. You'll be glad you did!

Metabolic flexibility Part Duece

I hope you all had a great Memorial weekend, and I hope that everyone remembered what the day off work was really for.

Knowing my family and I were going to my mother and father in-laws house in Alexandria, I knew this would be another great test of the concept of metabolic flexibility. Why you ask? Because my M-I-Law doesn't always prepare the most healthy meals (while delicious) and the majority of the time bakes cakes and Carmel rolls. Add to that, a gluten laden mix of several different breads, all of them the white variety washed down by whole milk. The easiest thing in the world is to spineless, so I said, hey I'll eat everything she throws at me this weekend and see what happens.

To combat this I decided to bring my 20K kettlebell and offset some of the food. Snatches tested well so I started Saturday with a PR in volume of 5,280 on 120 reps in 13 minutes for a density of 406. After a gluten laden lunch of a sandwich and Carmel roll I went out to help my in-laws take down three trees that had died in their yard. Not large ones, but it took some effort. Not willing to take the entire stump out of the ground I used an axe to chop them down below ground level. This took about a half hour or so and in the 90 degree heat was pretty tough. It was great exercise and was contra to the snatches. No big surprise: these tested TERRIFFIC! That was so cool, and was probably why I felt so invigorated. My reward? Another Carmel roll! My gluten sensitivity was too much and I had to take a nap after that. I awoke to watch the Twins crush the Rangers 8 to 3 and did some more work on my book.

Sunday started with gluten pancakes and bacon, preceded by a PR in volume for the press. I did 72 reps in 14.5 minutes for a load of 3,168. Judging by the soreness, I now realize why some kettlebellers have fantastic arm development. Snatches really work the biceps and the presses the triceps..tada.

Back to the diet, I will tell you I felt like crap all day Sunday. Loading up on the gluten was too much for me and I was very crabby - even though I moved quite well. I am happy to report that by Tuesday night I was at 100%. While this is not optimal, completely recovering in three days is much better than I used to be - heck I would feel like crap for up to a week! I am counting this as a victory and again proving that metabolic flexibility is alive and well. Enjoy!