Quest for Fitness

Thursday Jan 26 Kettlebell Deadlifts

wb416 — Thu, 26 Jan 2012 16:41:20 +0000

I dont often try kettlebell deadlifts, as I normally do the barbell version. Tried the single leg version first with a 50# KB in one hand and a 62# KB in the other. Didn’t fair so well. Need to look at the proper technique more. Instead, tried standard two legged two KB deadlift and did something that tweaked my lower back, so my form was definitely off.

KB DL 62#/50# x 5 x 2

35# KB Snatch x 5/side

Stopped because of the back pain.

Tue Jan 24 Evening: Lite Chipper

wb416 — Wed, 25 Jan 2012 00:33:56 +0000

Light evening movement after sitting at a desk and long drive home. Didn’t want much, but didn’t want to just plop down on the couch either.

GHD Back Extension x 7

GHD Situp x 7

20# Dumbbell Windmill x 3/side

Ring Pullup (blue band) x 5

GHD Back Extension x 10

GHD Situp x 10

25# Barbell Bent Press x 3/side

Mon Jan 23 Evening Challenge 5K Row

wb416 — Tue, 24 Jan 2012 02:17:01 +0000

Haven’t rowed a 5K since Dec 09, over two years ago. It was time.

5K Row, 24:27

Rowed in Vibrams…. the kind without tops across your foot, so the foot strap on the rower left a nice raw spot on the top of my feet.

Monday Jan 23 Lunchtime Wakeup

wb416 — Mon, 23 Jan 2012 17:30:00 +0000

Lunchtime 10 Minute Wakeup:

50# KB Front Squat

20# KB Windmill x 3/side

50# KB 1-handed swing x 5/side x 2 sets

50# KB Snatch x 5/side x 2 sets

Wed Jan 18 Lunchtime Wakeup

wb416 — Wed, 18 Jan 2012 17:20:06 +0000

Very tight back from standing in class the past few days, so just wanted to loosen up.

Lunchtime:

50# KB Goblet Squats x 5

50# KB Snatch x 5/side

Monday Jan 16 Kettlebell Swings

wb416 — Mon, 16 Jan 2012 17:19:53 +0000

Lunchtime wakeup:

50# 2-Handed KB Power Swings x 5 (1 rep, reset, repeat)
50# KB Jump squats x 5
50# 1-Handed KB Power Swings x 5/side (1 rep, reset, switch sides, repeat)

Sunday Jan 1 Bear Crawls

wb416 — Mon, 02 Jan 2012 03:40:36 +0000

Did various odd workouts/activities the past couple of days, but didn’t record them (bad bob!)

Bear Crawls
Did 10 bear crawls up and down the stairs on all fours. It was a unique experience going head down. I can definitely feel it in my shoulders.

Not an orientation I’m accustomed to on the stairs. Penny thought I was nuts, but who am I to change her opinion of me now? LOL

What the heck is a Bent Press?

wb416 — Thu, 29 Dec 2011 21:32:13 +0000

Bent Press Explanation An article by Dave Whitley

Bent Press Demonstration YouTube Tutorial by Dave Whitley

Lunchtime Workout:

20# Dumbell Windmill x 3/side

Bent Press:

35# Plate Bent Press x 1+2+3/side x 3 sets
Total Reps: 36 Bent Presses

Wed Dec 29 Ring Pullups

wb416 — Wed, 28 Dec 2011 19:15:40 +0000

Lunchtime Workout:

Ring Pullups with False Grip. 1 pullup ever minute on the minute until chin doesn’t clear hands.
Total: 8 pullups

Practiced Barbell bent presses with empty barbell to get feel for balance and positioning with a barbell.

Tuesday Dec 27th Bent Press Ladders

wb416 — Tue, 27 Dec 2011 18:56:31 +0000

I spent my Christmas vacation reading Pavel’s “Power to the People” and tried a couple of things this weekend.

Deadlifts from an elevated position. Held at the top for 5 seconds before lowering. 325#, 375#, 400#

Bent Press with a 55# (35# barbell and two 10# rubber plates). Quite awkward actually. Must definitely work on the support infrastructure and balance to do more than one rep. Also, low ceiling in basement is an impediment that I can make adjustments for by using the smaller diameter 10# metal plates. There was also an incident involving improperly placed spring clips on the weights…. DOH!!

Tuesday Lunchtime Workout

Bent Press:

20# KB Bent Press x 3/side
35# KB Bent Press x 3/side
35# KB Bent Press x 1+2+3/side
35# KB Bent Press x 1+2+3/side

Total Reps: 36 Bent Presses

I’d like to focus on the continuation of the Bent Press Ladders and plan a “wave cycle” for improvements. We’ll see how much my upcoming travel schedule allows.