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Archive for November, 2010

Well, it’s been a busy Fall so far. Lots of travel. I was quite enjoying the TACFIT Kettlebell cycle I was on. I got a good way through, but had to break for a couple of weeks due to travel for work and fun. And the Thanksgiving holiday, natch.

Whilst I was away on fun break (Costa Rica for a friend’s wedding), I did manage to get a bit of swimming in, along with (believe it or not) stunt kiting on the beach (rough life!) and just generally walking around a lot. When I wasn’t sitting in a well-shaded cafe on the beach imbibing either coffee or beer…

So anyway, I’m going to start another TACFIT Kettlebell cycle, but I thought I’d switch things up for a week or two before jumping on the highly structured program.

I needed a good jumpstart after laying low so long, so I hit the bells for the last three days, for some pretty good intensity. I added just a touch of the yoga-like recovery moves from the TACFIT stuff. That really seemed to help me out with joints and flexibility.

Friday
Friday was a fairly complex set, which I’ve detailed before. Using the Tabata protocol of 20 seconds on/10 seconds rest, for eight sets, I did three rounds, giving me a pretty heavy sweat session.

Friday (Fasting Day)
Round One
– Snatches, Tabata Set 20/10 (16 kg)

Round Two
– LCCJ, Tabata Set 20/10 (24 kg)

Round Three
– Two-handed Swings, Tabata Set 20/10 (32 kg)

Cooldown/Recovery Stretching

Saturday
Saturday saw me doing the De Vany progression, light weight for 15 reps, medium for 10 or 8 (I think it was 10), and heavy for 5. I used the three kettlebells for that progression, obviously from lightest (16 kg) to heaviest (32 kg), doing military presses.

Saturday
Round One
– Military Presses, 15 reps each hand (16 kg)

Round Two
– Military Presses, 10 reps each hand (24 kg)

Round Three
– Military Presses, 5 reps each hand (32 kg)

Cooldown/Recovery Stretching

Sunday
Sunday I went even a bit simpler in one way; just two exercises and fewer reps and sets. This was from Pavel’s old “Power To The People” protocol. Normally I’d use deadlifts for the pulling/leg sets, but I just focused on legs more than pulling.

Sunday (Fasting Day)
Round One
– Military Presses, 5 each hand (32 kg)
– Squats, 5 on EZ Curl Bar (145 lbs)

Round Two
– Military Presses, 5 each hand (32 kg)
– Lunges, Squats, and Overhead Squats, 5-10 ?, on the EZ Curl bar (145 lbs)

Cooldown/Recovery Stretching

I left out a bit of stuff, but that was the core. In addition, I did some good heavy bag work, unarmed and with stick and waster. Also some combat stance-type stuff. I grabbed the big bar and deadlifted it partially, to see if I wanted to go for a set of those, but let it go. Later.

As sweaty as I was from Friday’s PT, I was noticeably less so on Saturday, and almost didn’t sweat at all (seemingly) tonight. But that’s not too unexpected, given that Friday was a heck of a METCON workout, whereas today was maybe technically more weight, but shorter and real short sets.

Also, the keen-eyed will note that I have periodization cycles (or “waves”) within periodization cycles. Not that Friday was hardcore METCON, a lot of intensity, many reps over a reduced time. Saturday was a “grind” workout with many less reps over all and not under the clock. There was no ballistic effort allowed in the strict military press, thereby enforcing a disadvantaged lift (making the weight seem heavier). Finally, on Sunday, I was basically doing a pure power/strength set with really low reps and heavier weight.

Within the workout on Friday, we also see that each set, by virtue of being Tabata, is periodized from high intensity, to no intensity, AND I went up in weight and lowered the rep count during the whole event. Saturday was similar, going from high reps/low weight, to low reps/high weight. Again, Sunday was a much simpler plan–no real “wave” going on with it, except I made sure to do the lower weight exercise first, then immediately follow with the higher weight.

So you can see that the overall three days was “waved” from high rep focus, to medium rep, to the final day with low reps, higher weight. And that progression was mirrored *within* the workout itself. Waves within waves. That’s similar in philosophy to the “Big Beyond Belief” system I’ve talked about before (and you can refer to on my workouts page).

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