>>?<<--- A Question of Balance --->>?<<

The Monkey Man · 08-08-2006, 06:15 AM

Quote:

Originally Posted by The Monkey Man

MON 07AU061600

CHINS (slow) 3/1/3
BWx6, 6, 5, 4 - wow tough!?

SNATCH GRIP BB SHRUG W/TOES
135x6
165x6 - Zowie! Yoinked trap (mid back) -

185x6, 6

DB LATL RAISE
15x15
17.5x15
20x13, 12

REV PEC DEC
100x12, 12
120x8, 8

DONE! -

I was running errands and decided to stop by Jodi's gym
and pop in to say HI! -

My little trap pull has turned into a painful tentacled softball growing out of my back during the night-

I'm going to try to invert for a few min before work -

**P-funk** · 08-08-2006, 07:26 AM

gravity boots?

The Monkey Man · 08-08-2006, 07:25 PM

Quote:

Originally Posted by P-funk

gravity boots?

No, I have a table at home -

The Monkey Man · 08-08-2006, 07:30 PM

TUES 08AU081555

HIKE

Camelback Mountain
Echo Canyon Trail

Boots, 100oz Waterpack - (which I forgot, and left in my car during the day, so the water was warm)

42min up
33min dwn

Hot today... Clouds threatened rain 1/2 way up, then opened up
to reveal a blazing sun, which beat me like a disobediant BigDyl

**P-funk** · 08-08-2006, 09:06 PM

Quote:

Originally Posted by The Monkey Man

No, I have a table at home -

how does it feel?

I have gravity boots. they are pretty cool.

The Monkey Man · 08-08-2006, 09:41 PM

Quote:

Originally Posted by P-funk

how does it feel?

I have gravity boots. they are pretty cool.

Its good!... Unlike boots, the level of inversion is adustable
(although, I think maybe more advanced stuff can be done w/boots)

The Monkey Man · 08-09-2006, 07:48 PM

THURS09AU061630

Warmup = Rotators and free squatting + leg stretching

PUSH PRESS
65x5
95x5
135x5
165x4
185x3
205x2
225x1, 0 -

JERK (rack)
135x2
165x2
185x2
205x2
225x0- didn't even attempt it, bar felt heavy and I pussed out

PWR CLEAN (off the stops (mid-thigh)
135x2, 2

PWR SNATCH (same)
65x3, 3

SNATCH
55x2
65x2
85x2, 2, 2
65x1 (w/1count in the hole + 1 OHS w/1count in the hole), 1(same), 1(same)

PRONE LG CRL
130x10
150x10
170x7 -

150x8
^^ These need work

Felt OK in gym, knees little raw and tired after mountain climb yesterday
and I just realized I should be reversing my training days...
I have only rested one day or had two days off from leg involved motions
But today was light(technique) stuff, now I have 3 days before heavy stuff

I need to reverse that or something -

[Funk?]

**P-funk** · 08-09-2006, 08:17 PM

how can that be light technique work if you missed 225 twice (once on the push press and once on the power jerk)?

you are always trying to push limits instead of making steady increases and your exercise selection is ass backwards. Do skill exercises first....snatch. then power work....jerk...then strenght work...push press.

it is always the same thing. you do the same exercises, push them until you bomb out and wonder why progress is never made or why your knees hurt.

you need more structure, steady increases and a more balanced routine as far as your knee is concerned.

what do your warm ups look like?

also, you need to set up your week around your hikes better.

The Monkey Man · 08-09-2006, 08:42 PM

Quote:

Originally Posted by P-funk

how can that be light technique work if you missed 225 twice (once on the push press and once on the power jerk)?
light on the full ROM stuff

you are always trying to push limits instead of making steady increases and your exercise selection is ass backwards. Do skill exercises first....snatch. then power work....jerk...then strenght work...push press.
true story -

it is always the same thing. you do the same exercises, push them until you bomb out and wonder why progress is never made or why your knees hurt.
I was making progress until my knees gave out last winter

you need more structure, steady increases and a more balanced routine as far as your knee is concerned.
no poop?

what do your warm ups look like?
poop

also, you need to set up your week around your hikes better.
how so?

**P-funk** · 08-09-2006, 09:23 PM

Quote:

Originally Posted by The Monkey Man

as far as setting up the week around the hikes.

you hike on thus. and sat. given the situation with the knees, I would limit "real" leg training to once a week since you are doing all that hiking and train upper twice a week.

maybe like this:

sun- upper
mon- lower
tues- off
wed- upper
thurs- hike
fri- off
sat- hike

warm ups need to be better. foam roll, stretch tight areas, get out and do dynamic warm ups. focus on trying to move in more then just the sagital plane to help increase multidirectional strength and proprioception (sense of awarness) in the damaged knee joints.

The Monkey Man · 08-09-2006, 11:19 PM

Quote:

Originally Posted by P-funk

as far as setting up the week around the hikes.

you hike on thus. and sat. given the situation with the knees, I would limit "real" leg training to once a week since you are doing all that hiking and train upper twice a week.

maybe like this:

sun- upper
mon- lower
tues- hike - hard elevation, footing / no pack / afternoon sun
wed- upper
thurs- hike - easy elevation / shoes / no pack / afternoon sun
fri- off
sat- hike - hard elevation / extended (heavy) pack / morning cool

warm ups need to be better. foam roll, stretch tight areas, get out and do dynamic warm ups. focus on trying to move in more then just the sagital plane to help increase multidirectional strength and proprioception (sense of awarness) in the damaged knee joints.

??

**P-funk** · 08-10-2006, 07:30 AM

you hike on tues too??

The Monkey Man · 08-10-2006, 06:42 PM

THURS 10AU061535

HIKE

SOUTH MOUNTAIN
TELEGRAPH PASS TRAIL, NATIONAL TRAIL

35min UP
25min DN
about 2.2miles one way, 4.4 total / elevation 790ft
Shoes, waterpack

OH!... Almost forgot...
I was swarmed by a big horsefly or something (sucker bit me right on the forehead)

Then on the way down I was Buzzed by a falcon (I think, from the coloring)
(He was moving pretty fast)
WHOOOOOSH! like a foot or two from my head

And, during the hike and the ride home I consumed 60oz of Gatorade -

The Monkey Man · 08-10-2006, 06:44 PM

Quote:

Originally Posted by P-funk

you hike on tues too??

I try to get in three days...

Sometimes I feel blown out, so I only do two -

--------------------------------------------------------------

Our facility at work is over a half mile long from end to end
and if I have to walk that 3 times round trip,
in the afternoon,
in jeans
(which I have)

It makes me just want to go home and shower at the end of the day -

The Monkey Man · 08-11-2006, 05:08 PM

FRI 11AU061600

According to Pfunk..

I don't have to workout today -

So have instead decided to go out and eat a huge dinner later...
(something good) -

The Monkey Man · 08-12-2006, 12:20 PM

SAT 12AU060830

HIKE

SQUAW PEAK (piestewa)
Summit Trail

45min UP
36min DWN

Boots, extended (heavy) pack, hat

Totally tore up today...

I knew this was going to suck, as I felt tired just driving to the trailhead
going was slow, but not weak, I think I gave a good HR=185 effort
only mustered a single trip though (tough week)

The Monkey Man · 08-13-2006, 06:46 PM

SUN 13AU061430

STRETCH, WARMUP

I feel tired today, like yesterday, just dont feel like I have the torque

FRT SQT
65x2
95x2
135x2
quick solid execution

SNATCH
65x2
85x2
some kid started talking to me here and messed up my whole mindset
95x2
115x1

C&J
115x2
135x1
165x1
185x1
190x1
ran out of juice and my knees were starting to flare...
so, done

Same as the hike yesterday I felt blown out
I didn't want to push the session into pain

I felt this would happen

(Upper only tomorrow)

BigDyl · 08-13-2006, 09:32 PM

Quote:

Originally Posted by The Monkey Man

SAT 12AU060830

HIKE

SQUAW PEAK (piestewa)
Summit Trail

45min UP
36min DWN

Boots, extended (heavy) pack, hat

Totally tore up today...

I knew this was going to suck, as I felt tired just driving to the trailhead
going was slow, but not weak, I think I gave a good HR=185 effort
only mustered a single trip though (tough week)

Have fun hiking. Watch out for this thing:

http://www.anomalies-unlimited.com/O...2/Grizzly.html

The Monkey Man · 08-13-2006, 09:34 PM

Quote:

Originally Posted by BigDyl

Have fun hiking. Watch out for this thing:

http://www.anomalies-unlimited.com/O...2/Grizzly.html

\

He is furry and warm like a woomans virzheen

The Monkey Man · 08-14-2006, 09:29 PM

- Too Much work... No WO

The Monkey Man · 08-15-2006, 06:57 PM

TUES 15AU081459

HIKE

Camelback Mountain
Echo Canyon Trail

Boots, 70oz Waterpack

41min up
31min dwn

Knees complained a little on the way down
still made good time... was about 101 F at the mountain

The Monkey Man · 08-16-2006, 06:20 PM

WED 16AU061610

CHINS
BWx8, 8, 8

DB BENCH
55x10
65x10
85x10
95x7 -

shakey, needs practice, control

WIDE SETD LAT PULL (icarian)
150x10
180x10
200x10

HNG SN PL (smith) dangit
135x10
185x10
225x8
275x6

SETD DB LATL RAISE (strict)
17.5x12, 12
20x12
25x13

HNG PWR CLN
135x1 -

- wow tired, guess thats good

40min done!

------------------------------
I think I might start doing some GHEY compound standard exercises
I feel weak on a lot of the BB stuff

08-08-2006, 07:26 AM	#423
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,434	gravity boots?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-08-2006, 07:30 PM	#425
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,643 Photos: 34	TUES 08AU081555 HIKE Camelback Mountain Echo Canyon Trail Boots, 100oz Waterpack - (which I forgot, and left in my car during the day, so the water was warm) 42min up 33min dwn Hot today... Clouds threatened rain 1/2 way up, then opened up to reveal a blazing sun, which beat me like a disobediant BigDyl
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

08-09-2006, 07:48 PM	#428
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,643 Photos: 34	THURS09AU061630 Warmup = Rotators and free squatting + leg stretching PUSH PRESS 65x5 95x5 135x5 165x4 185x3 205x2 225x1, 0 - JERK (rack) 135x2 165x2 185x2 205x2 225x0- didn't even attempt it, bar felt heavy and I pussed out PWR CLEAN (off the stops (mid-thigh) 135x2, 2 PWR SNATCH (same) 65x3, 3 SNATCH 55x2 65x2 85x2, 2, 2 65x1 (w/1count in the hole + 1 OHS w/1count in the hole), 1(same), 1(same) PRONE LG CRL 130x10 150x10 170x7 - 150x8 ^^ These need work Felt OK in gym, knees little raw and tired after mountain climb yesterday and I just realized I should be reversing my training days... I have only rested one day or had two days off from leg involved motions But today was light(technique) stuff, now I have 3 days before heavy stuff I need to reverse that or something - [Funk?]
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

08-09-2006, 08:17 PM	#429
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,434	how can that be light technique work if you missed 225 twice (once on the push press and once on the power jerk)? you are always trying to push limits instead of making steady increases and your exercise selection is ass backwards. Do skill exercises first....snatch. then power work....jerk...then strenght work...push press. it is always the same thing. you do the same exercises, push them until you bomb out and wonder why progress is never made or why your knees hurt. you need more structure, steady increases and a more balanced routine as far as your knee is concerned. what do your warm ups look like? also, you need to set up your week around your hikes better.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-10-2006, 07:30 AM	#433
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,434	you hike on tues too??
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-12-2006, 12:20 PM	#437
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,643 Photos: 34	SAT 12AU060830 HIKE SQUAW PEAK (piestewa) Summit Trail 45min UP 36min DWN Boots, extended (heavy) pack, hat Totally tore up today... I knew this was going to suck, as I felt tired just driving to the trailhead going was slow, but not weak, I think I gave a good HR=185 effort only mustered a single trip though (tough week) Last edited by The Monkey Man : 08-12-2006 at 04:54 PM.
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

08-13-2006, 06:46 PM	#438
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,643 Photos: 34	SUN 13AU061430 STRETCH, WARMUP I feel tired today, like yesterday, just dont feel like I have the torque FRT SQT 65x2 95x2 135x2 quick solid execution SNATCH 65x2 85x2 some kid started talking to me here and messed up my whole mindset 95x2 115x1 C&J 115x2 135x1 165x1 185x1 190x1 ran out of juice and my knees were starting to flare... so, done Same as the hike yesterday I felt blown out I didn't want to push the session into pain I felt this would happen (Upper only tomorrow)
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

08-14-2006, 09:29 PM	#441
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,643 Photos: 34	- Too Much work... No WO
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

08-15-2006, 06:57 PM	#442
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,643 Photos: 34	TUES 15AU081459 HIKE Camelback Mountain Echo Canyon Trail Boots, 70oz Waterpack 41min up 31min dwn Knees complained a little on the way down still made good time... was about 101 F at the mountain
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

08-16-2006, 06:20 PM	#443
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,643 Photos: 34	WED 16AU061610 CHINS BWx8, 8, 8 DB BENCH 55x10 65x10 85x10 95x7 - shakey, needs practice, control WIDE SETD LAT PULL (icarian) 150x10 180x10 200x10 HNG SN PL (smith) dangit 135x10 185x10 225x8 275x6 SETD DB LATL RAISE (strict) 17.5x12, 12 20x12 25x13 HNG PWR CLN 135x1 - - wow tired, guess thats good 40min done! ------------------------------ I think I might start doing some GHEY compound standard exercises I feel weak on a lot of the BB stuff
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!