To all those drivers out there I “met” today: “Go, or go not; there is no dawdle.” (In Yoda’s high, rumbly voice, natch.)
Grrrrrr. Totally like quaalude day for 99% of the knuckleheads I encountered on the way up, then back, from work. So glad to be home. It was like everyone was so… tired, that they couldn’t muster the energy or concentration to be aware of anyone around them, or to worry about keep a speed that might be at least 10 miles an hour below speed limit.
Then again, maybe I was working on really quick clock cycles because of my morning workout. I did have a good one, but that doesn’t explain the two people baaarrrrreeeeellyyyy taking off from the traffic light then creeping all the way up to 35 mph in the 45 zone. Man was I glad when one of them slowly pulled into a turn lane and let me pass. Golly gee, thanks for being considerate, guys… (*sarcasm* intended).
But on to the workout. I’ve been several days since the last PT session, due time and such concerns. So I was really looking forward to a hard workout last night, but I didn’t get it going. So, this morning, I headed downstairs and did what I’ll call the “step ladder.”
Those of you familiar with Pavel Tsatsouline’s work, as well as a lot of the fitness world now may have heard of the “ladder.” The basic idea is that to get volume, you do some sort of linear progression with one of your training variables.
For instance, a typical routine might be where you’d do, say, 10 push-ups for 3 sets, giving you 30 total.
To contrast, for a ladder you’d do 1 push-up, wait a moment as if you were waiting for a partner to do theirs (or if you have a partner, let them do theirs), then do 2, wait for your “partner” (real or imagined) to do 2, then 3, wait for a count of 3, etc. By the time you get to 10, you’re looking at a total volume of: 55. With the slight recovery pauses, and the fact that you actually only have done 10 in a row, for the last set, the perceived effort is less, but you’ve achieved more volume.
You can basically do this with any variable of your training. So, doing say, biceps curls, you could start off with 5 lbs, for 10 reps (which feels like nothing, right?), then 10 lbs for 10 reps, then 15 lbs for 10 reps, etc. This is varying the weight but not the repetitions. And, of course, you can also vary it for time. Note that this is not a “pyramid,” where you’d go up to say, 10 reps, then start progressing down.
In my case, what I’ve varied is the weight, but left the time alone. Today’s workout basically just consisted of the two kettlebells, 16 and 24 kg, which makes a mighty short ladder, hence the term, “step ladder.” Get it?
Anyway, for my step ladder, I went very simple and did snatches on the 16 kg for two minutes each arm, followed by two minute rest, then snatches with the 24 kilo bell for two minutes each arm. A two minute rest, then long cycle clean and jerk (LCCJ) with both arms, 16 kilo for two minutes. Two minute rest, then, you guessed it, the two minutes LCCJ, both arms with the 24 kg kbell. Then lay down and recover…
It looked, as you can imagine, like this:
– 2 minutes, each arm, snatch (16 kg)
– 2 minute rest set
– 2 minutes, each arm, snatch (24 kg)
– 2 minute rest set
– 2 minutes, each arm, LCCJ (16 kg)
– 2 minute rest set
– 2 minutes, each arm, LCCJ (24 kg)
And then some stretching, breathing, etc. Doesn’t seem like much, though does it? However, understand, I set a (literally) blistering pace with the snatches right away, and I paid for it. Felt really good with the 16 kilo bell… when the 24s came along, both times I ended up having to put the bell down before the end of the set. I was getting grip burnt (as in the grip was starting to give out), so I put the bell down before failure (and launching it through the sliding glass door… 😛 ).
Anyway, and hard and wonderful workout that I had been missing for a few days. So nice to crank up the heat on it and feel the fire!