Upper body warm-up*
Ballistic Bench Press:
1x10 empty bar (warm-up, non ballistic)
1x3 95lbs
6x3 105lbs
6x3 115lbs**
Push/Pull Superset:
3x8 dips
3x8 pull-ups (only four on last set) ***
Deltoid Triad Tripleset (2x20lbs):
3x8 rear delt dlies
3x8 lateral raises
3x8 front raises
Elbow flexion:
3x8 45lbs Strict curls****
Weighted abs:
3x8 25lbs Olympic abs
---
While fully in line with the Westside mode of training, I didn't follow a specific template for this day. Rather, I decided to try to hit my weak points, and being short on time, I did a superset and triple set to accomplish the goal. I split the ballistic bench into two groups of 6 sets by 3 reps at different weights following an idea by Dave Tate and also began to realise how weak I am at the bottom of the bench. Because of this weakness and the need to reincorporate vertical pulling, I decided to perform a push/pull superset afterward with low dips and pull-ups. It was also here that I realised how weak my PUs have become. I thought the rowing was helping... It seems I was wrong and there's minimal transfer.
Oh, I put a star on the warm-up... that's because I'm toying around with a quasi-new warm-up approach that follows in line with the system developed by Gray Cook and Athlete's Performance Systems. I figure that it can't hurt, and theoretically, it seems pretty sound. The strength portion is still very much a WSB template.
The addition of the Strict curls is because the federation I will most likely be competing in has a strict curl event. While being extremely weak in the curl, if I'm going to have to compete in it, I may as well start training it somewhat, right?
As far as the abs go, I wanted to try out a new exercise called "Olympic abs." It uses the decline crunch bench and a curl bar. You hold the bar just inside of the rings and basically "snatch" the bar overhead as you perform a sit-up. While I only saw the exercise on video, I immediately noticed two things about it: 1) While it is a "weighted" exercise, the concentric portion of the sit-up isn't necessarily all that weighted. 2) The real benefit to the ab exercise is to fatigue the ab muscles through the concentric while simultaneously forcing the transversus/oblique abs to go into isometric contraction to stabilise the moving weight going overhead. Finally, at the top of the sit-up, the abs must maintain that stabilisation before laying back down into rest. This means that despite being a concentric exercise, it still serves the abs in precisely the function that develops strong abs in the first place: by training the abs as a stabiliser. I see a lot of transfer to the deadlift and squats, as a result. I will have to remind myself that it's not a good idea to do this after a deltoid triad tripleset. I could've gone heavier, but my delts wouldn't have allowed it.
NOW... Onto ESD:
---
Approximately one hour after finishing my strength workout, I got the tire out from the back and proceeded to do an ESD work-out down my street. The orginal objective was to flip it the 200m to the end, and back. I only made it halfway and back. The first 100m, I did sets of 15 flips, as fast as I could. This is one HELL of a cardio exercise. To be quite fair, I was dying. So I did sets of 10 flips on the way back, still as fast as I could. This may not be the strength exercise that a 500lb tractor tire would be, but as far as interval training goes... This is a keeper.
Note: My ES is terrible. Asthma acted up again. Nearly puked. Need to do this more often.
Taking another page from Athletes' Performance System, I'll be taking extra care with my post-workout recovery, as well, including some general soft tissue work right now.
Saturday, May 30, 2009
Friday, May 29, 2009
DE Lower Body
Explosive Squats w/ mini-bands (double-choked):
1x5 empty bar
1x3 95lbs
1x3 135lbs
12x3 155lbs
Unilateral:
3x8 135lbs w DC mini-bands split-squats
Posterior chain:
1x8 115lbs rack pull
3x10 135lbs rack pull
grip:
4 sets of 25lbs wrist-rolls
1x5 empty bar
1x3 95lbs
1x3 135lbs
12x3 155lbs
Unilateral:
3x8 135lbs w DC mini-bands split-squats
Posterior chain:
1x8 115lbs rack pull
3x10 135lbs rack pull
grip:
4 sets of 25lbs wrist-rolls
Wednesday, May 27, 2009
ME Upper Body
Upper body warm-up
ME Incline Bench:
1x8 empty bar
1x5 95lbs
1x5 115lbs
1x5 125lbs
4x5 135lbs
Supplemental:
1x20 2x30lbs DB bench
1x15 of above
Triceps:
3x8 2x25lbs JM press*
Superset:
3x10 T-bar+90lbs T-bar row
3x10 2x17.5lbs Cable scarecrows
Traps:
3x10 135lbs behind-the-bar BB shrugs
Elbow flexion:
3x8 55lbs bar curls
Weighted abs
---
For one, my grip is still shot from the DLs, so this wasn't a great or easy day. That said, it felt like a decent workout all the same. I prefer the bent-over row/OHP superset, but I think I can get this superset to work for me. The lifts are really awkward for me. I added in a triceps after the supplemental rep-effort lift to follow in line with Westside's original template a bit more. This is, in part, to increase my bench. The other part is that I feel it'll be useful in the next cycle to be doing some weighted dips. The JM presses are fun, though. I actually failed the eighth rep on the first set, and began resting at the top of the lift for a breath before continuing withe ach rep in the following sets. Worked out better.
Also, I weighed in at 155.6 today. Not sure if that's a good or bad thing.
ME Incline Bench:
1x8 empty bar
1x5 95lbs
1x5 115lbs
1x5 125lbs
4x5 135lbs
Supplemental:
1x20 2x30lbs DB bench
1x15 of above
Triceps:
3x8 2x25lbs JM press*
Superset:
3x10 T-bar+90lbs T-bar row
3x10 2x17.5lbs Cable scarecrows
Traps:
3x10 135lbs behind-the-bar BB shrugs
Elbow flexion:
3x8 55lbs bar curls
Weighted abs
---
For one, my grip is still shot from the DLs, so this wasn't a great or easy day. That said, it felt like a decent workout all the same. I prefer the bent-over row/OHP superset, but I think I can get this superset to work for me. The lifts are really awkward for me. I added in a triceps after the supplemental rep-effort lift to follow in line with Westside's original template a bit more. This is, in part, to increase my bench. The other part is that I feel it'll be useful in the next cycle to be doing some weighted dips. The JM presses are fun, though. I actually failed the eighth rep on the first set, and began resting at the top of the lift for a breath before continuing withe ach rep in the following sets. Worked out better.
Also, I weighed in at 155.6 today. Not sure if that's a good or bad thing.
Monday, May 25, 2009
ME Lower Body + Something Special
Lower body warm-up
ME Deadlifts
1x3 135lbs
1x3 185lbs
2x3 225lbs
3x1 245lbs
4x1 275lbs
1x1 285lbs
1x1 295lbs
1x1 305lbs
1xfail 315lbs
1x1 305lbs
3x1 275lbs
Unilateral:
3x8 115lbs Reverse lunges, each leg
Posterior:
3x8 105lbs Good mornings
Ab circuit
---
So, the DLs were interesting. As you can tell, I tested my 1RM, but my grip fell short on the 315, so I did another at 305, failed a second rep, and went back down to 275 to complete three sets of singles. Being already sore from Friday's speed day (still), there was a lot of warm-up sets, too, as you can tell. But I hit a new PR at 305, and I'm rather happy with that.
---
Something Special
On the way up the stairs to do the ab circuit, Jordan noticed an old rusty drag sled by the dumpster outside the window. And then a truck tire. With an eye-hook through it. On our way out, we asked if we could take it.. So we did. The sled was much heavier than expected, though we have no estimate as to how heavy this was.. We took it as far as the engineering lounge (still quite a distance) and left it there to be picked up later.
The tire, we rolled awkwardly off campus, and then began sets of 10 flips each, working for speed. According to gmap-pedometer, this tire was flipped approximately 280 metres. It was one hell of a cardio workout, given the state of our poor hammies. Tons of fun, though, and super messy (hands black as night!), but that's what you get for doing something spur of the moment.. And now, Hamilton Parkour gets an amazing gift.. A super heavy drag sled. And a tire worth flipping. No, it's not heavy enough to be a max effort exercise, but it's going to be one hell of a metcon for some folks.
ME Deadlifts
1x3 135lbs
1x3 185lbs
2x3 225lbs
3x1 245lbs
4x1 275lbs
1x1 285lbs
1x1 295lbs
1x1 305lbs
1xfail 315lbs
1x1 305lbs
3x1 275lbs
Unilateral:
3x8 115lbs Reverse lunges, each leg
Posterior:
3x8 105lbs Good mornings
Ab circuit
---
So, the DLs were interesting. As you can tell, I tested my 1RM, but my grip fell short on the 315, so I did another at 305, failed a second rep, and went back down to 275 to complete three sets of singles. Being already sore from Friday's speed day (still), there was a lot of warm-up sets, too, as you can tell. But I hit a new PR at 305, and I'm rather happy with that.
---
Something Special
On the way up the stairs to do the ab circuit, Jordan noticed an old rusty drag sled by the dumpster outside the window. And then a truck tire. With an eye-hook through it. On our way out, we asked if we could take it.. So we did. The sled was much heavier than expected, though we have no estimate as to how heavy this was.. We took it as far as the engineering lounge (still quite a distance) and left it there to be picked up later.
The tire, we rolled awkwardly off campus, and then began sets of 10 flips each, working for speed. According to gmap-pedometer, this tire was flipped approximately 280 metres. It was one hell of a cardio workout, given the state of our poor hammies. Tons of fun, though, and super messy (hands black as night!), but that's what you get for doing something spur of the moment.. And now, Hamilton Parkour gets an amazing gift.. A super heavy drag sled. And a tire worth flipping. No, it's not heavy enough to be a max effort exercise, but it's going to be one hell of a metcon for some folks.
Friday, May 22, 2009
DE Lower Body
Warm-up
Explosive Squats w/mini-bands:
1x10 Empty bar
1x5 135lbs
12x5 155lbs
Unilateral:
3x6 115lbs w/mini-bands split-squats, each leg
Posterior chain:
3x8 135lbs rack-pull
Weighted ab circuit
---
I actually had a lot of fun with this one. The squats were done with no more than 90 seconds between sets, and it was quite a different feeling using the same force you use for your max effort on something that's essentially half the weight. The bands always add a nice dynamic to things, too. The unilateral was nice, if a tad difficult. I think it'll be better off for me to start doing unilaterals with the barbell more often. I was considering doing RDLs with the posterior chain today, but went with rack pulls for whatever reason.
Explosive Squats w/mini-bands:
1x10 Empty bar
1x5 135lbs
12x5 155lbs
Unilateral:
3x6 115lbs w/mini-bands split-squats, each leg
Posterior chain:
3x8 135lbs rack-pull
Weighted ab circuit
---
I actually had a lot of fun with this one. The squats were done with no more than 90 seconds between sets, and it was quite a different feeling using the same force you use for your max effort on something that's essentially half the weight. The bands always add a nice dynamic to things, too. The unilateral was nice, if a tad difficult. I think it'll be better off for me to start doing unilaterals with the barbell more often. I was considering doing RDLs with the posterior chain today, but went with rack pulls for whatever reason.
Wednesday, May 20, 2009
ME Upper Body
ME Bench:
1x8 95lbs
1x8 135lbs
1x5 145lbs
1x5 155lbs
1x5 165lbs
3x5 175lbs*
Supplemental:
1x20 2x35lbs DB bench
1x15 above
Superset:
3x10 2x50lbs bent-over row
1x8, 7, 6 2x35lbs OHP
Traps:
3x12 2x70lbs shrugs
Elbow flexion:
2x8 chin-ups
1x5 chin-ups**
Weighted ab circuit
---
Okay, so I DIDN'T move to PUs like I said I would. After watching this Dave Tate video, I decided go ahead and give bench another shot, keeping myself tight and holding the bar up for a bit before starting the lift. It seemed to help. I didn't need a spotter, and I did a moderately difficult, but still somewhat easy 3x5 of 175lbs. I thought I could do a 3RM of 185, but I was a bit safer and smarter this time and didn't even attempt it.
As far as the chin-ups go, I think I could've gotten the full 3x8 if my grip hadn't been shot by the shrugs. My traps seem strong enough for a lot of weight, and those shrugs really do nothing more than train my grip... which I appreciate, as well, honestly. All-in-all, I think this was a good day, although I cut my ab circuit short because this girl and I ended up always being in the same spot, and I didn't want to appear creepy or anything.
1x8 95lbs
1x8 135lbs
1x5 145lbs
1x5 155lbs
1x5 165lbs
3x5 175lbs*
Supplemental:
1x20 2x35lbs DB bench
1x15 above
Superset:
3x10 2x50lbs bent-over row
1x8, 7, 6 2x35lbs OHP
Traps:
3x12 2x70lbs shrugs
Elbow flexion:
2x8 chin-ups
1x5 chin-ups**
Weighted ab circuit
---
Okay, so I DIDN'T move to PUs like I said I would. After watching this Dave Tate video, I decided go ahead and give bench another shot, keeping myself tight and holding the bar up for a bit before starting the lift. It seemed to help. I didn't need a spotter, and I did a moderately difficult, but still somewhat easy 3x5 of 175lbs. I thought I could do a 3RM of 185, but I was a bit safer and smarter this time and didn't even attempt it.
As far as the chin-ups go, I think I could've gotten the full 3x8 if my grip hadn't been shot by the shrugs. My traps seem strong enough for a lot of weight, and those shrugs really do nothing more than train my grip... which I appreciate, as well, honestly. All-in-all, I think this was a good day, although I cut my ab circuit short because this girl and I ended up always being in the same spot, and I didn't want to appear creepy or anything.
Tuesday, May 19, 2009
ME Lower Body
Lower body warm-up
ME Squats:
1x8 135lbs
1x5 185lbs
1x5 225lbs
1x5 245lbs
3x5 255lbs
Unilateral:
3x8 2x35lbs BSS, each leg
Posterior chain:
3x8 25lbs GHR
Ab circuit
ME Squats:
1x8 135lbs
1x5 185lbs
1x5 225lbs
1x5 245lbs
3x5 255lbs
Unilateral:
3x8 2x35lbs BSS, each leg
Posterior chain:
3x8 25lbs GHR
Ab circuit
Sunday, May 17, 2009
Playing around.
Not much to report today. I played around on campus a bit, worked on jumping up to a rail and balancing, a few jumps here and there. Nothing major. Just finished a three mile jog and stretch.
Saturday, May 16, 2009
Repetitive Effort Upper Body + Kung Fu
Upper Body warm-up
RE Incline DB Press:
1x15 2x35lbs
2x15 2x40lbs
2x12 2x40lbs
Superset 1:
1a: 3x10 2x25lbs Seated rear delt flies
1b: 3x8 2x40lbs Upright DB rows
Medial delts:
3x10 2x20lbs lateral raises
Superset 2:
2a: 3x8 chin-ups
2b: 3x12 2x60lbs shrugs
Abs:
2x15 knees-to-elbows
2x15 75lbs high-pulley rope bend-overs
---
Evening: Kung Fu forms and drills.
---
Okay, some of you might ask, "Why is he doing RE!?" For one, I found myself at the gym and bored, so I figured, why not? For two, we all know my stamina sucks, and if my numbers don't make it abundantly clear.. my stamina SUCKS. I'll probably switch off between RE and DE upper body days for the hell of it. It's probably a very useful thing to do. I'll give it some thought and figure out how to incorporate both more aptly.
RE Incline DB Press:
1x15 2x35lbs
2x15 2x40lbs
2x12 2x40lbs
Superset 1:
1a: 3x10 2x25lbs Seated rear delt flies
1b: 3x8 2x40lbs Upright DB rows
Medial delts:
3x10 2x20lbs lateral raises
Superset 2:
2a: 3x8 chin-ups
2b: 3x12 2x60lbs shrugs
Abs:
2x15 knees-to-elbows
2x15 75lbs high-pulley rope bend-overs
---
Evening: Kung Fu forms and drills.
---
Okay, some of you might ask, "Why is he doing RE!?" For one, I found myself at the gym and bored, so I figured, why not? For two, we all know my stamina sucks, and if my numbers don't make it abundantly clear.. my stamina SUCKS. I'll probably switch off between RE and DE upper body days for the hell of it. It's probably a very useful thing to do. I'll give it some thought and figure out how to incorporate both more aptly.
Friday, May 15, 2009
Dynamic Effort Lower Body + 200m sprints
The DE was actualy yesterday, but I didn't have time to log it.
DE Triple jumps:
Warm-up:
3 sets of: waist height box, knee height, and knee height.
DE:
6 sets of: bottom of sternum box, waist box, knee box
6 sets of: bottom of nipples box, waist box, knee box
Unilateral:
6 sets of 2x30lbs jumping lunges
Posterior:
2x8 GHR
1x7 GHR
---
Probably didn't follow the program, but I think it was helpful, anyhow. In case there's any confusion, I was jumping over the boxes, not on top of them. One step to the first box, and the other two boxes would technically count as depth jumps, I would think.
---
Sprints:
Warm-up was a 1 mile jog.
4x 200m sprints
DE Triple jumps:
Warm-up:
3 sets of: waist height box, knee height, and knee height.
DE:
6 sets of: bottom of sternum box, waist box, knee box
6 sets of: bottom of nipples box, waist box, knee box
Unilateral:
6 sets of 2x30lbs jumping lunges
Posterior:
2x8 GHR
1x7 GHR
---
Probably didn't follow the program, but I think it was helpful, anyhow. In case there's any confusion, I was jumping over the boxes, not on top of them. One step to the first box, and the other two boxes would technically count as depth jumps, I would think.
---
Sprints:
Warm-up was a 1 mile jog.
4x 200m sprints
Wednesday, May 13, 2009
ME Upper Body + 400m sprints
Warm-up
ME Bench Press:
1x15 45lbs
1x8 135lbs
1x5 145lbs
1x5 155lbs
1x5 165lbs
1x3 175lbs
1x4 185lbs*
2x3 175lbs
Supplemental:
1x15 2x35lbs DB bench
1x12 2x35lbs DB bench
Superset:
1a:3x8 2x50lbs bent over DB row
1b: 1x8 2x40lbs overhead press
1x6 2x40lbs OHP
1x8 2x35lbs OHP
Traps:
3x15 2x50lbs shrugs
Elbow flexion:
2x8 chin-ups
1x5 chin-ups
---
So, I needed to be spotted on the last two reps of the 185, so I went back down to 175. I think I'm trying to rush this too hard, but it's super frustrating. I'm going to take a break from bench early and go to weighted pull-ups next week. I'll continue to do a DB bench as a supplemental in case that can help me quite a bit.
The increase in weight on the rows was fine, but the overhead press was too heavy, at least when it comes to supersetting, so I had to go back down for the last set.
I went to a lower weight on the shrugs this time around, partly because I didn't remember what the last weight was, and partly because the 50s were already out. Lol. Everything seemed okay with them. I'll try to do 15 reps at 65lbs next time.
And my chins were one rep worse this time around. Not quite sure why. On a side note, I weighed in at 157 today.. three pounds lighter than the last time I checked, even though I haven't really been trying to lose anymore. I'm not complaining or anything. I'll just allow myself a cheat more frequently than every two weeks for the sake of staying sane.
Before I post this on the other forums, I want to do the sprint intervals... but that'll be AFTER class, so later on in the night when I edit this. I don't expect to do more than two intervals, to be quite honest. But I'll increase the numbers in the coming weeks.
---
400m sprints x2 (10 breaths of rest)
Yeah, I was right. That was all I lasted. My entire posterior chain is on fire right now.
ME Bench Press:
1x15 45lbs
1x8 135lbs
1x5 145lbs
1x5 155lbs
1x5 165lbs
1x3 175lbs
1x4 185lbs*
2x3 175lbs
Supplemental:
1x15 2x35lbs DB bench
1x12 2x35lbs DB bench
Superset:
1a:3x8 2x50lbs bent over DB row
1b: 1x8 2x40lbs overhead press
1x6 2x40lbs OHP
1x8 2x35lbs OHP
Traps:
3x15 2x50lbs shrugs
Elbow flexion:
2x8 chin-ups
1x5 chin-ups
---
So, I needed to be spotted on the last two reps of the 185, so I went back down to 175. I think I'm trying to rush this too hard, but it's super frustrating. I'm going to take a break from bench early and go to weighted pull-ups next week. I'll continue to do a DB bench as a supplemental in case that can help me quite a bit.
The increase in weight on the rows was fine, but the overhead press was too heavy, at least when it comes to supersetting, so I had to go back down for the last set.
I went to a lower weight on the shrugs this time around, partly because I didn't remember what the last weight was, and partly because the 50s were already out. Lol. Everything seemed okay with them. I'll try to do 15 reps at 65lbs next time.
And my chins were one rep worse this time around. Not quite sure why. On a side note, I weighed in at 157 today.. three pounds lighter than the last time I checked, even though I haven't really been trying to lose anymore. I'm not complaining or anything. I'll just allow myself a cheat more frequently than every two weeks for the sake of staying sane.
Before I post this on the other forums, I want to do the sprint intervals... but that'll be AFTER class, so later on in the night when I edit this. I don't expect to do more than two intervals, to be quite honest. But I'll increase the numbers in the coming weeks.
---
400m sprints x2 (10 breaths of rest)
Yeah, I was right. That was all I lasted. My entire posterior chain is on fire right now.
Monday, May 11, 2009
ME Lower Body
ME Squats:
1x8 45lbs (empty bar)
1x8 135lbs
1x5 185lbs
1x5 225lbs
3x5 245lbs
Unilateral:
3x8 2x40lbs Bulgarian Split-squats
Posterior:
3x8 GHR (failure on last rep)
Ab circuit
---
Feeling a little weak for some reason. I've gotten a 3RM on 255lbs before, so I'm not sure why I don't feel super comfortable with it again. I'll hit it next week for sure. The Bulgarian split-squats are a little easier on the lower benches at the Pulse than they are on the higher plyo box I'm used to doing them on. Oddly enough, the lower bench also allows me to go down lower, too, so I don't think it's making the exercise easier in a bad way.
1x8 45lbs (empty bar)
1x8 135lbs
1x5 185lbs
1x5 225lbs
3x5 245lbs
Unilateral:
3x8 2x40lbs Bulgarian Split-squats
Posterior:
3x8 GHR (failure on last rep)
Ab circuit
---
Feeling a little weak for some reason. I've gotten a 3RM on 255lbs before, so I'm not sure why I don't feel super comfortable with it again. I'll hit it next week for sure. The Bulgarian split-squats are a little easier on the lower benches at the Pulse than they are on the higher plyo box I'm used to doing them on. Oddly enough, the lower bench also allows me to go down lower, too, so I don't think it's making the exercise easier in a bad way.
Saturday, May 9, 2009
McMaster and Monkey Vault
The day started off early, especially since I woke up at 8AM having gone to bed at 4AM. All the same, I had training in a few hours. 11:30 kicked off a training session at McMaster University. In the process, I lost my wallet. It was a lot of fun, otherwise. Here are some pictures of the day (Blogspot only; dont' feel like uploading):
In addition to the fun day of training, I got to meet Trevor for the second time, and Erika for the first. Both great people. After we had some lunch and rested a bit, Jordan drove Trev and I up to The Monkey Vault for some serious training. And boy did Dan have a workout for us.
Our "warm-up" consisted of a sled loaded with 180lbs and a harness made of two strong bands. Our job was to sprint at max speed, dragging the sled along, until we slowed down and were no longer moving forward steadily... Ten times. I gagged a little at cycle 8, but no vomit! Pretty happy about that, to be perfectly honest.
The workout itself consisted of switching off between tire flipping, KB farmer walks, and rest. The three of us were to travel 400m and back. One man on tire, one on farmer walk, and one on rest. After twenty of the tire flips, we rotated. This was a pretty difficult work-out, but it was a lot of fun. Grueling as it was (50lb KBs in each hand is no easy task), we all had a blast. The last section of the work-out consisted of one of us hugging onto a 45lb sandbag and doing 10 squats, then throwing it to the next person. Five cycles. Not a problem. Lots of fun.
The rest of the evening was spent goofing around, doing some tricks, doing some more strength exercises, and having a blast at the Monkey Vault in general. We saw legends like Dimmonk and Brayden do their thing and be generally crazy, and we all had a great time. The workout made it all worth it. For a little while there, I completely forgot about losing my wallet. And now that I'm back home, I'm pretty pissed off about it. ;)
Thursday, May 7, 2009
Parkour... Ninjutsu...?
Jordan and I made the trek into Toronto today for a very special occasion. Dan invited a disciple of Grandmaster Masaaki Hatsumi over to the Monkey Vault. Hatsumi is the last living ninjutsu grandmaster and likely the only person in the world who can rightfully be called a "ninja." Our teacher for the day, Bud, is a 10th degree black belt under Hatsumi, teaches ninjutsu at his own dojo in Atlanta, and has been a marine and an instructor of various things for things like the police force, SWAT, etc. The result? A man who knows, truly and honestly, how things work in the real world. Of course, for those of you reading this on PKTO, I didn't need to go into all of that.. But I also post this at four other locations, so it's for their benefit. ;)
There was a lot of interesting things that occurred at this workshop. Bud had us do a sensitivity drill that may seem a little bit odd. We would get into a circle and face away from the center with our eyes closed. Bud would stand in the center with a stick, and approach one of us at random.. If he got close enough, he would smack us in the head with said stick. Our task? To sense him. I should make mention that the man is QUIET. There was no way to hear him coming. The first time, a few people got hit, and a lot of people turned for no reason. After he explaine dsomething to us (half of us would be watching as the othe rhalf participated), we began to understand a bit more. The body seems to react to negative energy. Bud's negative energy involved thoughts of killing us. I assume they're real thoughts of killing us. When he focused on one of us, the reaction is to lean forward. Some people leaned more than others. Some people didn't seem to be aware of anything at all. But the first time I felt something... it was really weird. My body nearly toppled forward (probably not too noticeable to anyone but me), and there was a sensation on the back of my neck. It felt like it was cold and warm at the same time.. but my body was basically screaming, "DANGER!" at me, and I turned.. sure enough, he was behind me by two or three paces, and the stick was right there. Honestly, I couldn't contain my excitement. I had FELT his THOUGHTS. How fucking weird is that? The second time wasn't half as dramatic, though. I don't know if this is because my body was more used to it, I was distracted, or because Bud wasn't thinking nearly as violent thoughts as the first time, but this time, I didn't feel anything on the back of my neck.. just this sensation that I should turn around and my body leaned forward unconsciously.
Another thing that Dimmonk and I both noticed rather dramatically was that if Bud was directed at the person opposite us in the circle, the two of us felt like we were being pulled at the torso backwards. Some kind of feedback to the energy, maybe? Those who know me know that as much of a spiritual person that I am... I am also an extremely scientific person. I don't put much stock into things like "chi" without a scientific explanation (I believe that some forms of chi exist, but they do have physical explanations). This is something that went beyond my physical understanding of chi. Bud didn't go so far as to say it was anything of the sort, but he did make mention of auras or just personal space in general. I had learned to read auras (with a bit of effort) some time ago thanks to Brittany, though I didn't think to try to see Bud's.. but it makes sense that a negatively charged aura being directed at someone else's would result in some kind of receptive feedback. Either way, no matter how you slice it... really cool stuff.
We did a lot of reaction drills involving rolling out of the way of an attacker. Pretty useful stuff. And the last thing we did involved vaulting over a block and immediately reacting to a swipe of Bud's stick from a random direction. Then two swipes. The real danger is in trying to predict what he's going to do, and then reacting before there's something to react to.. Every time I paused after a moment to take in what's going on, I succeeded fine.. But one time, I assumed he would swipe one way, so I tried to roll out of its way.. only to get smacked in the Achilles tendon with the stick. Let me tell you.. that was painful.
After the workshop, we ate and then played a fun game with a 45lb sandbag involving throwing, squats, push-ups, cleans, etc. Definitely super super fun. From this day alone, I'll have a lot - A LOT - to take back to Virginia once the summer's over.
There was a lot of interesting things that occurred at this workshop. Bud had us do a sensitivity drill that may seem a little bit odd. We would get into a circle and face away from the center with our eyes closed. Bud would stand in the center with a stick, and approach one of us at random.. If he got close enough, he would smack us in the head with said stick. Our task? To sense him. I should make mention that the man is QUIET. There was no way to hear him coming. The first time, a few people got hit, and a lot of people turned for no reason. After he explaine dsomething to us (half of us would be watching as the othe rhalf participated), we began to understand a bit more. The body seems to react to negative energy. Bud's negative energy involved thoughts of killing us. I assume they're real thoughts of killing us. When he focused on one of us, the reaction is to lean forward. Some people leaned more than others. Some people didn't seem to be aware of anything at all. But the first time I felt something... it was really weird. My body nearly toppled forward (probably not too noticeable to anyone but me), and there was a sensation on the back of my neck. It felt like it was cold and warm at the same time.. but my body was basically screaming, "DANGER!" at me, and I turned.. sure enough, he was behind me by two or three paces, and the stick was right there. Honestly, I couldn't contain my excitement. I had FELT his THOUGHTS. How fucking weird is that? The second time wasn't half as dramatic, though. I don't know if this is because my body was more used to it, I was distracted, or because Bud wasn't thinking nearly as violent thoughts as the first time, but this time, I didn't feel anything on the back of my neck.. just this sensation that I should turn around and my body leaned forward unconsciously.
Another thing that Dimmonk and I both noticed rather dramatically was that if Bud was directed at the person opposite us in the circle, the two of us felt like we were being pulled at the torso backwards. Some kind of feedback to the energy, maybe? Those who know me know that as much of a spiritual person that I am... I am also an extremely scientific person. I don't put much stock into things like "chi" without a scientific explanation (I believe that some forms of chi exist, but they do have physical explanations). This is something that went beyond my physical understanding of chi. Bud didn't go so far as to say it was anything of the sort, but he did make mention of auras or just personal space in general. I had learned to read auras (with a bit of effort) some time ago thanks to Brittany, though I didn't think to try to see Bud's.. but it makes sense that a negatively charged aura being directed at someone else's would result in some kind of receptive feedback. Either way, no matter how you slice it... really cool stuff.
We did a lot of reaction drills involving rolling out of the way of an attacker. Pretty useful stuff. And the last thing we did involved vaulting over a block and immediately reacting to a swipe of Bud's stick from a random direction. Then two swipes. The real danger is in trying to predict what he's going to do, and then reacting before there's something to react to.. Every time I paused after a moment to take in what's going on, I succeeded fine.. But one time, I assumed he would swipe one way, so I tried to roll out of its way.. only to get smacked in the Achilles tendon with the stick. Let me tell you.. that was painful.
After the workshop, we ate and then played a fun game with a 45lb sandbag involving throwing, squats, push-ups, cleans, etc. Definitely super super fun. From this day alone, I'll have a lot - A LOT - to take back to Virginia once the summer's over.
Wednesday, May 6, 2009
Past Four Days
So I haven't been posting since I moved, but here's a recap of the past four days:
Sunday:
BG's. Was nice to see famliar faces again. Failed at backflips, completed a very high box jump twice out of several dozens of attempts. Fun day, but nothing to really write about.
Monday:
After waking up hungover, I gave myself some time and then trudged into the gym for an "ME" Squat day.. Not feeling it at all, I pretty much just did the squats and GHR, then called it a day.
"ME" Squats:
1x5 135lbs
1x5 185lbs
1x5 225lbs
1x5 235lbs
3x3 245lbs
GHR:
3x8 BW
Tuesday:
Ran a little over a mile.
Wednesday:
ME Upper Body with Jordan.
ME Bench Press
1x8 135lbs
1x5 155lbs
1x5 165lbs
1x5 175lbs
2x5 165lbs*
Supplemental:
2x20 2x25lbs DB bench press
Superset:
3x10 2x45lbs Bentover DB rows
3x8 2x35lbs overhead press
Traps:
3x12 2x65lbs DB shrugs
Elbow Flexion:
2x8 chin-ups
1x6 chin-ups
---
After going to the max of 175lbs on the bench and the both of us requiring light spots to complete the last reps, we decided we just weren't feeling it, so went back down to 165 to complete the lifts.
Sunday:
BG's. Was nice to see famliar faces again. Failed at backflips, completed a very high box jump twice out of several dozens of attempts. Fun day, but nothing to really write about.
Monday:
After waking up hungover, I gave myself some time and then trudged into the gym for an "ME" Squat day.. Not feeling it at all, I pretty much just did the squats and GHR, then called it a day.
"ME" Squats:
1x5 135lbs
1x5 185lbs
1x5 225lbs
1x5 235lbs
3x3 245lbs
GHR:
3x8 BW
Tuesday:
Ran a little over a mile.
Wednesday:
ME Upper Body with Jordan.
ME Bench Press
1x8 135lbs
1x5 155lbs
1x5 165lbs
1x5 175lbs
2x5 165lbs*
Supplemental:
2x20 2x25lbs DB bench press
Superset:
3x10 2x45lbs Bentover DB rows
3x8 2x35lbs overhead press
Traps:
3x12 2x65lbs DB shrugs
Elbow Flexion:
2x8 chin-ups
1x6 chin-ups
---
After going to the max of 175lbs on the bench and the both of us requiring light spots to complete the last reps, we decided we just weren't feeling it, so went back down to 165 to complete the lifts.
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