Rick Huse - The Quest Continues

[Rick Huse]

My last workout post was 4 Jan 04. Injuries, work stress and general burnout caught up with me. The elbow & forearm took longer to improve than I first thought. This is also my busiest season at work. Long hours and no days off for long stretches. To compound the issue, a major hemorrhoid returned to put a stop to leg & hip work and I ripped my hand loading a weight machine on our truck and it took 5 stitches to close it up.

"Luke, there is a disturbance in the force!"

I have been playing around with a circuit idea that involves ring pushups, pullups, hanging leg raises and CB's & KB's for ballistic/strength endurance. Because of the healing elbow/forearm & hemorrhoid several exercises are waiting on the sideline to be brought in at the right time.

A recent sample:
CB Inward Pendulum (Sabre Grip)
Pullup
CB Shield Cast
Ring Pushup
CB Hydra
Hanging Leg Raise
ABC CB Gama Cast
Calf Raise
KB Snatch
Chinup
KB Jerk
Ring Pushup
ABC Side Swing
Hanging Leg Raise
CB One Arm Cleans
ABC CB Hammer

Just playing with the concept. As it gels, the post will get tighter and more detailed.

Any comments and suggestions are welcome.

Train with passion, be at peace!

[Rick Huse]

6 Feb 04 Friday

Quick circuit before work.

CB Inward Sabre Grip Pendulum 15# x 10R/10L
Ring Pushup BW x 9
CB Shield Cast 15# x 5R/5L
Pullup BW x 4
KB Snatch 16Kg x 10R/10L
Hanging Leg Raise BW x 10
CB Hydra (2) 15# x 30
ABC CB Gama Circle 25# x 10R/10L

Comments: Still testing what the healing will allow.

8 Feb 04 Sunday

Another quick circuit before work.

CB Inward Sabre Grip Pendulum 15# x 10R/10L
Ring Pushups BW x 9
CB Shield Cast 15# x 10R/10L
Chinups BW x 5
CB Shoulder Cast 15# x 10R/10L
KB Tactical Lunge 12Kg x 15R/15L
CB Hydra (2)15# x 30
Ring Pushups BW x 10
KB Snatch 16Kg x 14R/14L (0:60)
Chinups BW x 5

Comments: Tired to bring in some leg work to test the healing and the KB Snatch to start to bring the weight up again after shoulder rehab to 24Kg 28 reps in :60 for the RKC Test this Fall.

Thanks for checking in. Comments and suggestions are welcome.

Train with passion, be at peace!

[Rick Huse]

9 Feb 04 Mon
Quick & Out the door

Pullups BW x 4 (to the throat)
KB Bent Press 16Kg x 5R/5L

Comments: Still working on shoulder rehab, thought I'd try a few light bent presses. Seemed O.K.

12 Feb 04 Thurs.
Busy day off, quick circuit

Pullup Ladder BW x 1,2,3
CB Shield Casts 15# x 10R/10L
Ring Pushup BW x 10
Ab Force VKR BW x 11
Horizontal Pullup BW x 6
KB Snatch 16Kg x 15R/15L
Ring Dips BW x 4

Comments: Pushed for time. Had not touched KBs with serious intent for several months. With new clients to work with, I need to refresh techinque and tested some injuries to find were they are in the healing process. Seems to be progressing well.

14 Feb 04 Sat
More time to train, longer workout

CB Inward Sabre Pendulum 15# x 10R/10L
Pullup BW x 5
Ring Dip BW x 4
ABC CB Gama Circles 25# x 10R/10L
Ab Force VKR BW x 10
CB Shield Cast 15# x 10R/10L
Chinup BW x 5
Ring Pushup BW x 10
ABC CB Hammer 25# x 10R/10L
Ab Force VKR BW x 10
KB Snatch 16Kg x 14R/14L (:60)
KB Jerks (2)16Kg x 10
ABC CB Two Hand Clean 45# x 5R/5L
KB See Saw Press (2)24Kg x 6R/6L
Ab Force VKR BW x 10
Pullup BW x 3

Comments: Fast moving circuit, bringing in upper body push & pull, core & ballistic drills. Felt good. Still developing the concept.

Thanks for checking in.

Train with passion, be at peace!

[Rick Huse]

16 Feb 04 Mon

Light recovery workout before racing out the door to go to work,

KB Windmill 16Kg x 5R/5L
KB Snatch 16Kg 5R/5L
CB Inward Sabre Grip Pendulum 15# x 5R/5L
ABC CB Gama Circle 25# x 5R/5L
KB Jerk (2)24Kg x 5
Ab Force VKR BW x 10


17 Feb 04 Tues.

Switched days off at work from Thursday, therefore a longer workout today. 3 circuits:

CB Inward Sabre Grip Pendulum 15# x 10R/10L
ABC CB Barbarians 25# x 10R/10L
Ring Pushup BW x 10
KB Renegade Row (2)24Kg x 5R/5L
KB One Leg Deadlift (2)12Kg x 5R/5L

CB Outward Pendulum 15# x 10R/10L
ABC CB Barbarian 25# x 10R/10L
KB See Saw Press (2)25Kg x 7R/7L
Pullup (Throat) BW x 4
Pistol BW x 5R/5L

CB Inward/Outward Pendulum 15# x 5R/5L
ABC CB Barbarian 25# x 10R/10L
Ring Pullup BW x 10
Chinup BW x 5
CB Lunge (2)15# x 10

Developing themes: blending Clubbells, Kettlebells and Body Weight exercises, focusing on functional development with circuits that include: ballistic movements, compound upper-body push & pull exercises from various angles, leg/hip, and core (abs) drills. Because of healing injuries and chronic health conditions, I have been trying different exercises and combinations to find what works. On the surface it appears that I am "cocktailing" but I am not. I'm just working through some personal challenges and following my intuition.

Thanks for checking in.

Train with passion, be at peace!

[Rick Huse]

18 Feb 04 Wed. Rest Day
Warrior Wellness 2

20 Feb 04 Fri.
Warrior Wellness 2

Quick "Practice Workout"
CB Inward Sabre Grip Pendulum 15# x 10R/10L
CB Shield Cast 15# x 10R/10L
CB Armpit Cast (2)15# x 10
CB Shoulder Cast (2)15# x 5

Comments: Just trying to improve CB technique and strengthen the shoulders. Quick circuit and out the door.

21 Feb 04 Sat.
Warrior Wellness 2 Warmup

Functional Circuit x 3 plus KB Snatch

CB Inward Sabre Grip Pendulum 15#x 10R/10L - 10R/10L - 10R/10L
Ring Pushups BW x 10 - 10 - 10
Chinup BW x 5 - 5 - 5
High Bench Pistols BW x 5R/5L - 5R/5L - 5R/5L
Ab Force VKR BW x 10 - 10 - 10

KB Snatch 16Kg x 14R/14L (28 in :60)

Comments: The ideas are starting to come together. Thursday, the Colon/Rectal Doc gave me the "thumbs up" (no pun intended) to start doing leg/hip work after a 2 month setback. So I am now begining more serious leg work. A 17" high bench was used to start grooving pistols again. My hand, however, is still sore at the site of the stitches which were removed 3 weeks ago. That injury has slowed down CB, KB & pullup work during the healing process. Snatches were added at the end because I am working my way back up in KB weight for the 24Kg Snatch Test, 28 reps in :60 RKC later this fall. Shouldn't be a problem. It is more speed than strength. Just want make sure that the shoulders have plenty of time to adjust.

22 Feb 04 Sun
Warrior Wellness 2 Warmup

Another "I just felt like doing something" workout before going to work.

Box Jumps (12") BW x 30
KB "Imperfect" Twisting Deadlifts 16Kg x 10R/10L
KB Clean & Press 24Kg x 5R/5L
Pullup (to the Throat) BW x 4
ABC CB Gama Cast 45# x 3R/3L
CB Swipes (2)20# x 10

Comments: Box Jumps were used to develop explosive leg power and get the heart rate up. I also wanted to see how the anal area would react. So far, O.K. The "Imperfect" KB Deadlifts were a Pavel suggestion. Light KB lowered to the outside of the left heel, lifted back to a standing center and lowered to the outside of the right heel and repeated for 20+ reps. The KB Clean & Press was to create a more functional upper body push and to keep the heart rate up. 25# Gama Cast was getting to be too easy (even Barbarians) so I had to try the big guy. I liked the challenge and definitely more core was needed. The 20# CBs were just leaning against the wall saying, "What about me?" So what the hell, let's do some Swipes. This workout was intended to be just light recovery. Oh well, I'll take tomorrow off. Maybe.

Thanks for checking in.

Train with passion, be at peace!

[Rick Huse]

23 Feb 04 Mon

Warrior Wellness-2
Rest Day

24 Feb 04 Tues

Warrior Wellness-2
Rest Day

25 Feb 04

Quick Circuit

CB Inward Sabre Grip Pendulum 15#x10R/10L
CB Shield Cast 15#x10R/10L
ABC Gama Cast 45#x3R/3L
KB Clean & Press 24Kgx5R/5L
KB Renegade Row (2)24Kgx6R/6L
Ab Force VKR BWx10
Box Jumps (12") BWx50
KB Snatch 24Kgx10R/10L

Comments: FUNCTION, FUNCTION, FUNCTION... Big compound movements, focused on pushes, pulls, legs, ballistics and core. I was pressed for time and created a workout on the fly. I really like heavy Gama Casts. The more I do it, the more I discover about core.

26 Feb 04 Thurs.

Warrior Wellness-2
Power Circuit x 3

Ring Dips BWx5 - 5 - 5
Pullups BWx4 - 4 - 4
Pistols (15" Box) BWx5R/5L - 5R/5L - 5R/5L
KB Snatch 24Kgx 5R/5L - 5R/5L - 5R/5L
AB Force VKR BWx10 - 10 - 10

CB Mills 15#x10R/10L

Comments: Day off from work, time for a longer workout. Focus changed to 3 sets of each exercise with :30 to :60 rest between exercises instead of a one set circuit. Notice that the exercises change from one workout to another but the theme remains the same: upper body push, upper body pull, legs/hips, ballistics and core. Steve Maxwell uses this same approach (changing exercises workout to workout) with his students and in his own training. I asked him about how he shows progress when changing so often. He said he tracks and re-tests certain basic exercises. I am going to track & test KB See/Saw Presses, BW Pullups, Pistols, KB Snatches and CB Mills.

Thanks for checking in.

Train with passion, be at peace!

[Rick Huse]

27Feb04 Fri.

New winkle in my Functional Evolution. A few years ago I came across the work of Gary Gray, PT, "the father of function". In fact, his website is www.functionaldesign.com. Gary is one of the most respected rehabilitation & functional specialists in the world today. He trained Michael Jordan the summer before his last NBA season. I'm sure that Jordan wouldn't waste his time, money or career with someone who couldn not advance his goals. In short, Gary Gray has something important to say about functional training.

Last week, I received another copy of his 3-D Dumbbell Matrix Workout Video (I loaned my first copy and never got it back). I ordered the video again because his workout is not only functional but can be aerobic if performed at a quick pace. My resting heart rate has risen from the mid-50s to the mid-60s since my injuries last fall. My focus has been on strength and endurance-strength since Sept. with the unexpected result of a rising basal heart rate. I felt a need to bring some formal aerobics into my plan and I have used, with success, the 3-D Matrix and Dagan Radovic's 4x4 Fitness for aerbic work in past. (If you are going to the Arnold Classic on Sunday, checkout Dagan Radovics's $10,000 Challenge to anyone who can beat him at curling/pressing 40# DBs for reps. He is over 16,000!)

Friday - AM
Review of the video and practice of the various saggital, frontal and tranverse movements.

28Feb04 Sat

3D-Matrix Workout 10:00AM - Warmup

Functional Circiut x 1 Set Each
Ring Pushups BW x 10
KB Renegade Rows (2)24Kg x 5R/5L
Box Jumps (12") BW x 50
Hanging Leg Raises BW x 3
CB Inward Sabre Pendulum 15# x 10R/10L
ABC CB Hammer 25# x 10R/10L
Ring L-Sits BW x :10
Ring Horizontal Pullups BW x 5
ABC CB Gama Casts 45# x 2R/2L
Hanging Raises BW x 3
CB Hydras (2)20# x 20
KB Jerks (2)24Kg x 8

Comments: My intent was to just do the 3-D Matrix and go to work but it just felt right to make it a warmup and to continue on with BW, KB & CB exercises. I just didn't have the energy to do multiple sets of the same exercises so I kept moving until I had to get ready to go to work. Creating on the way.

The box jumps didn't feel very good. I'm still trying to find the right depth of knee bend. I tend to not bend very deep and I feel that I would get more out of the exercise if I went deeper.

First time for doing hanging raises since the stitches came out of my left hand. I need to build up the rep count and work on form.

Interesting to try KB Jerks at the end of the workout. The accumulated fatigue really showed up in the Jerk rep count & form.

Sometime, I'll try the 3D Matrix with 5# CBs instead of DBs. But that means I'll need to order a pair of 5's but right now the budget doesn't allow for that investment. Oh well, some day.

Thanks for checking in.

Train with passion, be at peace!

[Rick Huse]

29 Feb 04 Sun

Started out to be a rest day...but...

KB Snatch 24Kg x 1R/1L x 10 sets ( every :60)
24Kg x 2R/2L x 10 sets (every :60)
KB Bent Press 16Kg x 5R/5L
CB Swipe (2)15# x 20 (elbow pain in the back position, crap)
ABC CB Barbarians 25# x 10R/10L
KB Clean & Jerk (2)24Kg x 5

Comments:Wanted to increase KB Snatch volumne with the 24Kgs and wanted to progress gently. The KB Bent Press was just for technique and will move up in weight soon. CB Swipe, elbow pain in the back position, something that started in Dec., CRAP! CB Barbarian for the shoulders & core. KB Clean & Jerks were added for a full body strength. Stopped the set because of sweating hands and just running out of time & energy.

If you missed the preceding post, please check it out. You may be interested in the 3-D Dumbbell Matrix.

Thanks for checking in.

Train with passion, be at peace!

[Rick Huse]

1Mar04 Mon
REST

2Mar04 Tues
Warrior Wellness-2

Short Circuit x 2

CB Inward Sabre Grip Pendulum 15# x 10R/10L - 10R/10L
KB See/Saw Press (2)24Kg x 7R/7L - 7R/7L
Pullups (Throat) BW x 5 - 4
Pistols (14" Box) BW x 5R/5L - 5R/5L
Hanging Leg Raises BW x 5 - 4

KB Snatches 24Kg x 10R/10L

Comments: Did not have the energy or the time to complete 3 circuits. Felt like enough. Two new KB sizes are due in soon and I plan on doing "weight ladders". JOY, JOY!

Train with passion, be at peace!

[JasonE]

How's your elbow doing now?

[Rick Huse]

Jason,

Thanks for the inquiry.

Elbow pain started in December because I ramped up too fast for OSC. I noted in one of Scott's recent posts that his back was his "warning light" for overtraining. My left forearm extensors and elbow are my "dashboard idiot lights" and word "idiot" really applies.

Warrior Wellness really helps, however, my recent attempts to gently return to Swipes & Mills, the elbow tweeks at the turnaround point of the back position and change of direction. (The pain spot is where your elbow rests on a table top, distal from the joint). I've tried two months of excluding those drills but the pain is still hanging around. If you have any ideas, let me know.

Thanks!

[Rick Huse]

4 Mar 04 Thur.

AM
Warrior Wellness-2
Light 3-D DB Matrix for warmup
Quick, light functional circuit and out the door for two doctor's appointments on my only day off:

Pullup (Throat) BW x 4
Ring Pushups BW x 11
Ab Force VKR (Elbow to knees) BW x 10
Pistols (14" Box, no counter weight) BW x 5R/5L
KB Snatches 20Kg x 10R/10L

Comments: Left shoulder, elbow & wrist are acting up after ladder windmills. Exercises were chosen to avoid straining those areas and still follow the functional theme. My Active Release Therapist going to work on those areas before they really get out of control. BTW, my breathing was very fast after the fast set of KB Snatches. Pistols & Snatches will really jack your heart rate up.

PM
Same circuit repeated. Wanted to see how the treatment helped. HE gave me the green light to proceed with my normal workouts as long as I worked on the assigned "corrective" exercises.

Pullups BW x 4
Ring Pushups BW x 11
Ab Force VKR (Elbow to knees) BW x 10
Pistols (no counter weight) BW x 5R/5L
KB Snatches 20Kg x 10R/10L

Comments: Shoulder & Elbow were O.K. with Pullups & Ring Pushups. For those who do not know what a Ab Force VKR is, Brad Harris at Modern Body Design created the Ab Sling for doing vertical knee raises a number of years ago to solve the grip problem for those trying to do knee raises and /or hanging leg raises but lacked the grip strength. I brought them home from the store last month because of the stitches in the palm of my left hand. They worked so well I decided to keep them around and alternate them with hanging leg raises and Pavelizer Crunches. Pistols: I'm working my way back down by using an adjustable box, within a month I should be back to "butt to heel". The box really helps the process.

Ah.. the KB Snatch following Pistols just plain kicked my ass. I am moving around from 16Kg to 20Kg (new size) to 24Kg, sometimes within the same workout. The goal is still the 24Kg, 28 reps (14 per arm) in :60. This is a new standard for the RKCs to pass and my shoulder injuries have set me back for the last year and half. I have done it in the past but the shoulders need to be brought along slowly to get it right this time. I remember reading somewhere that this is a Russian Military standard (maybe Spec Ops, I'm not sure). Anyway, not bad for a 57 year old, old fart. That idea keeps me going... to hell with the limitations of age..just keep getting better at my own rate. I may not be a mutant but my dogs love me.

Hey, thanks for checking in.

As always, train with passion, be at peace!

[Rick Huse]

6 Mar 04 Sat

Post ART Treatment / Pre Arnold Workout

Strength Circuit x 3
Ring Pushups BW x 10 - 10 - 10
Pullups BW x 4 - 4 - 4
Pistols BW x 5R/5L - 4R/4L - 4R/4L
Ab Force VKR BW x 10 - 10 - 10
KB Snatch Ladder (new)
16Kg/20Kg/24Kg x 3reps each R/L x 3

Shoulder/Calf Circuit x 3
CB Inward Sabre Pendulum 15# x 10R/10L
One Leg Calf Raise BW x 9R/9L
CB Outward Pendulum 15# x 10R/10L
One Leg Calf Raise BW x 8R/8L
ABC CB Barbarians 25# x 10R/10L
One Leg Calf Raise BW x 8R/8L

Comments: One day early for my workout due to a day trip to Columbus for the "Arnold" on Sunday. Energy was low and the shoulder/elbow were still sore from the ART treatment. However, I felt that I could handle a slightly slower pace strength workout (:60 + rest between sets). The numbers show that I had not fully recovered from my last workout. A couple of days off with Warrior Wellness should reallly help.

I tried a new KB Snatch Ladder today with the new 20Kg KB. When the 28Kgs arrive next week, they will be added to the top of the ladder. Technique changes with each weight increase as you progress up the ladder. Heavier weight forces you to clean up your act or things can go wrong very quickly.

I'll be sending a lot of time at the Torque Athletic Booth with Odis, Scott, Jamie, Jeff Martone and Tyler Hass. Pavel may even hang out there for awhile.

Train with passion, be at peace!

[Rick Huse]

9 Mar 04 Tues

Post Arnold Workout 3 Set Circuit

CB Inward Sabre Pendulum 15# x 10R/10L (Warmup)

KB See/Saw Press (2)24Kg x 6R/6L - 8R/8L - 8R/8L
Pullup BW x 4 - 4 -4
Pistols (14") BW X 3 - 4 - 4
Hanging Knee Up Windshield Wipers BW x 4 - 4 - 4

KB Snatch 20Kg x 10R/10L (Finish)

Comments: I got some important hands-on help from Scott at The Arnold regarding my shoulder & elbow problem. So the shoulder/elbow are feeling a little better. I've decided to focus on strength for a 4 week cycle with some cardio thrown in. Still intend to follow the "push-pull-legs-core & ballistc" theme but with more recovery time alotted between circuits (5:00).

The Arnold is kind of a blur right now. I spent most of my time either at the Torque Booth with Odis, Scott, Doug, Brandon, Paul and Dave Draper and at Dragon Door with Pavel, Steve Maxwell, Jeff Martone, Mike Mahler and Steve Cotter. Of course, I had to buy a bunch of stuff: Jeff's H2H & TAPS DVDs, Steve Cotter's Full Kontact DVD and a 20# Sledgehammer from Odis at Torque. The mile long walk back to the car in high wind was very interesting to say the least. It is amazing how people move out of the way when you walk through a crowd with a big black sledgehammer over your shoulder.

I picked up several training ideas from a variety sources. Here are just a few:

Tyler Hass/Steve Maxwell - One arm dip/One arm pullup on the rings. Adjust the rings so that you can do a arm pullup at the same time you do a one arm dip. Very interesting push/pull challenge.

Jeff Martone: Windshield Wipers while hanging from a pullup bar. Obtain the top position of a hanging leg raise, hold the position and move your legs and hips back and forth like a windshield wiper. A slightly easier version is to bring your knees up to your chest and while trying to keep your back parallel to the ground, wipe back and forth.

My Abs were fried from yesterday's Wiper trial run at the store. If you get a chance, give them a try.

Thanks for checking in.

Train with passion, be at peace!

[Rick Huse]

10 Mar 04 Wed
Warrior Wellness-2
Rest

11 Mar 04 Thurs.
Warrior Wellness-2 (with a touch of Steve Maxwell)
Day off from work, time to kick some ass, (oops, that's my own ass I am kicking).

Warmup:
CB Inward Sabre Pendulums 15# x 10R/10L
ABC CB Barbarians 25# x 10R/10L
CB Above Head 3-D Matrix 10# x 10R/L x 3 Planes of Movement

3 Set Strength Circuit (:30-:60 between exercises / 5:00 between circuits)
KB One Arm Press 24Kg x 7R/7L
28Kg x 3R/3L
24Kg x 7R/7L
Pullups BW x 5
BW x 5
BW x 5 (w/10# Med Ball Between Knees)
Pistols BW x 5R/5L
BW x 5R/5L
BW x 5R/5L
Pavelizer (Abs) BW x 10
BW x 10
BW x 10
KB 1 Arm Snatch 24Kg x 5R/5L
24Kg x 5R/5L
24Kg x 5R/5L

2nd Circuit:
1 Leg Calf Raises BW x 8R/8L
ABC CB Giant Whip 25# x 10R/10L
1 Leg Calf Raises BW x 8R/8L
ABC CB Gama Circles 25# x 10R/10L
1 Leg Calf Raises BW x 8R/8L
KB 2 Arm Jerks (2)20Kg x 12

3rd Circuit (sort of):
Sledgehammer Figure 8's 20# x 20
20# x 20
20# x 20
Box Step-Ups (PM) BW x 8R/8L
BW x 8R/8L
BW x 8R/8L

Comments: The warmup was intended to work on the shoulders and to prepare them for the upcomimg presses & pullups. The main circuit was done at a moderate pace between exercises & a longer rest between circuits. Because I had time, I decided to work on my weak calves and I threw in some function drills while resting between calf raise sets.

The sun was shining and the temp was in the mid 40's. With the weather turning much colder, this was the only time this week to try out my new 20# sledgehammer. So I went out to barn and rolled my old F-150 tire out to my wife's rock garden (shhh!), stood on the tire & did figure 8's, switching hands every rep, 20 reps per set for 3 sets. THAT WAS FUN! Aaaa, but the day was not over. My adjustable step up platform arrived at the store so I brought it home, set it to 18" and did 3 sets of BW Step-ups. (I had to, it's a new toy). O.K., now I'm done, cooked & wasted.

Thanks for checking in.
Train with passion, be at peace!

[Rick Huse]

12 Mar 04 Fri

Warrior Wellness-2
REST

13 Mar 04 Sat

Warrior Wellness-2

Short Strength Circuit x 3

KB One Arm Press
28Kg x 1R/1L
24Kg x 7R/7L
24Kg x 6R/6l

Pullup
BW+9# Med Ball Between Knees x 3
BW+9# Med Ball Between Knees x 4
BW+9# Med Ball Between Knees x 3

Step Ups (18")
BW x 9R/9L
BW+(2)12Kg KB x 5R/5L
BW+(2)12Kg KB x 5R/5L

Ab Force VKR
BW x 10
BW x 10
BW x 10

KB One Arm Snatch
20Kg x 10R/10L
20Kg x 10R/10L
20Kg x 10R/10L

Comments: :30+/- between exercises, 5:00 recovery between exercises. Not fully recovered from Thursday's workout. I was surprised by the single rep 28Kg KB press. The arms & shoulders just felt weak. Oh well, more recovery is needed. Tomorrow will be a light workout with CBs & the sledgehammer (if weather permits).

I met an Egoscue Therapist today and we spent a considerable amount of time discussing the importance of functional body alignment. After some basic testing, my body is a mess. Mmmm...I'm going to explore this approach further. I'll let you know what happens.

Thanks for checking in.
Train with passion, be at peace.

[Rick Huse]

14 Mar 04 Sun

Egoscue Shoulder Work
Warrior Wellness-2

3D Dumbbell Matrix 10:00

CB Inward Sabre Grip Pendulum 15# x 10R/10L
CB Shield Cast 15# x 10R/10L (left elbow pain...bummer)
CB Outward Pendulum 15# x 10R/10L

Sledgehammer Figure 8s 20# x 20 - 20 - 20

Comments: I thought today would be a recovery workout but I hadn't counted on a sore throat and running nose turning into anything serious.
Energy level was down. The DB Matrix woke me up and I should have stopped there. The CB work was intended to help the shoulders but the Shield Cast proved that the elbow had not made any progress since last weekend. The sledgehammer felt good being outside and beating the crap out of a tire even with a running nose.

The Egoscue Therapist pointed out that my recurring left shoulder & left elbow problems were connected to poor body alignment beginning in the hips. The program for the shoulders is focused on the hips & lower back. My left shoulder really hurt after the workout & bothered me at work (12 to 4). When I got home, I laid down on the floor with my legs up on the coffee table (O.K. my wife wasn't home), 15:00 both legs up & 10:00 with one leg down (each), arms out to the side below shoulder level. Before doing this my shoulder really hurt moving forward or out to the side. That was about 5:30. When we went to dinner, around 6:30, all pain was gone. Mmmm...what is going on here?

I'll think about it later. I'm going bed early & see if I can shake off this lurking cold.

Thanks for checking in.
Train with passion, be at peace!

[Dan Chomycia]

Rick,

It might be good idea to just do Warrior Wellness and things on that level for awhile to let yourself rest and recover. Go deep into this part of your training so that when you are ready to return to the weight you'll lift it better than before.

The program for the shoulders is focused on the hips & lower back.

I find it amazing how the body is connected and how ironically the hip snap is crucial to your Clubbell work. 8)

[Rick Huse]

18 Mar 04 Thur.

Warrior Wellness-2

Off several days due to mild virus. Didn't get very serious but enough to keep me quiet and away from the weights.

Strength Circuit "A" x 3

Ring Pushups:
BW x 10
BW+22# Weight Vest x 6
BW+22# Weight Vest x 6

Pullups:
BW x 4
BW x 4
BW x 4

Box One Leg Step Ups:
BW x 11L/11R
BW+ 22# Weight Vest x 6L/6R
BW+ 22# Weight Vest x 8L/8R

Abmat Crunch:
BW x 10
BW+9# Med-Ball x 6
BW+9# Med-Ball x 7

One Leg Calf Raise:
BW x 8L/8R
BW x 7R/7L
BW x 8R/8L

Comments: :30 rest between sets & 1:00 rest between circuits. Decided not to do any push above the head to protect the left shoulder. No shoulder pain for the last few days. Just thought it best to play it safe. Started working with an adjustable step up bench. Raised the height to 18" which places my thigh to a starting position parallel to the ground. The technique I'm using is minimal push off from the ground based leg, working one leg at a time and no rest between right/left side.

An adjustable weight vest was used to get the pushup and step-up rep count down below 10 for focus on strength. Not time for endurance/strength yet.

I also decided to create A & B Workout Versions of the Push-Pull-Legs-Core Theme. Workout "A" includes: Ring Pushups, Pullups, Step-Ups & Abmat Crunches. Workout "B" will include: KB One Arm Presses, KB Renegade Rows, Pistols & Pavelizer Crunches. Three strength workouts per week, alternating "A" & "B". Aerobic & skill training will occur on off days as energy & injuries allows. Seems like a plan. We'll see how it works.

Thanks for checking in.
Train with passion, be at peace!

[Rick Huse]

20 Mar 04 Sat

Strength Circuit "B" x 3

KB Reverse See/Saw Press:
(2) 20Kg x 6R/6L
(2) 20Kg x 6R/6L
(2) 20Kg x 6R/6L

KB Renegade Row:
(2) 24Kg x 5R/5L
(2) 24Kg x 5R/5L
(2) 24Kg x 5R/5L

Pistols:
BW x 4R/4L
BW x 4R/4L
BW x 4R/4L

Pavelizer Situps:
BW x 10
BW x 10
BW x 10

Retro Circuit (Outdoors) x 3

Sledgehammer Figure 8's:
20# x 10R/10L
20# x 10R/10L
20# x 10R/10L

Bench Step-Ups:
BW x 10R/10L
BW x 10R/10L
BW x 10R/10L

Comments: Time for Strength Circuit "B". Wanted to try Pavel's suggestion of holding the KBs in lockout and see/sawing from that position. Went to a lighter weight to see how they would feel on the shoulders, also how the muscle would do with "Time Under Tension". It went well. No shoulder pain and holding the weight up during the rep. This really cleans up the form. Renegades are more core than mid-back but they really get your attention.

I added an outdoor "Retro" Circuit. The sun was out (8:30 / 54 degrees)but the weather was to turn bad later in the day and into tomorrow. I had to grap the opportunity. The "Retro" idea comes from Steve Maxwell. I'll be adding a chin bar to a tree limb and a throwing weight to complete the circuit within the next few weeks. The circuit will be: sledgehammer, step-ups, chinups and a weight - clean & throw. Notice the theme continues: push (the throw), pull (tree limb pullups), legs (bench step-ups) and core (sledgehammer). The difference is pacing. This more endurance/strength with a cardio carry over. Almost like Mike Mahker's High Octane Cardio.

Thanks for checking in.

Train with passion, be at peace!

[Rick Huse]

23 Mar 04 Tues

Warrior Wellness-2

Strength Circuit "B" x 3

Ring Pushups
BW x 10
BW x 10
BW x 10

Pullups
BW + 10 x 4
BW + 10 x 4
BW + 10 x 4

Step Ups (18")
BW x 8R/8L
BW x 8R/8L
BW x 8R/8L

Abmat Crunch
BW + 12Kg KB x 8
BW + 12Kg KB x 8
BW + 12Kg KB x 7

Comments: Very basic and quick circuit. :30 rest between exercises & :30 rest between circuits. The faster pace is difting back toward endrance/strength and away from strength. If that is what the body wants to do, I'm not going to fight it. Endurance/strength it is!

Still recovering from the virus, numbers & energy low. I didn't push the effort.

Step Up Bench work is a project for an upcoming new product that I should have out this summer (Torque Athletic). Today, I stood beside the bench instead of stepping forward onto the platform. The sideways movements isolates the working leg and helps to reduce the pushoff of the ground based leg. I also lifted the ground leg forward during the lift into a semi-pistol position. The tick to getting up cleanly is to push the hips backwards at the moment of weight transfer from ground based leg to the platform leg, the same hip action as Kettlebell Swings and Clubbell Hydras.

I'm developing Workout "C" to go outside when the weather is nice. The plan is; sledgehammer figure 8's, tree pullups, bench step-ups (or jump ups) and 30# med-bell cleans & throws (have to watch out for dog crap and small children running through the yard). The 30# Med-Ball arrived today, so the only thing missing is the Nate Morrison's Chin Bar for the tree limb. I'll have to run to the gargage to do chins until then. Thursday may be the day to try this circuit out.

24 Mar 04 Wed

Short Bout X-iser Workout

1:00 VERY HARD / 1:00 Recovery x 4

I've been in contact recently with a friend of mine, Mark Smith, Ph.D., Applied Physiologist with X-iser Industries. He has been working on very short but very intense interval programs with amazing results. The technique applies to CB, KB & BW work as well. I'll let you know how it goes.

As usual, train with passion, be at peace!

[Rick Huse]

25 Mar 04 Thur

Warrior Wellness-2

Endurance/Strength Workout "C" (Trial Run)

Outdoor Circuit, Quick Pace, Very Short Rest (:30+/-) x 4

Sledgehammer Figure 8's (Core)
20# x 10R/10L x 4 sets

Tree Limb Pullups (Pulls)
BW x 2 - 2 - 3 - 3

Clean & Toss (Push)
30# Med-Ball x 10 x 4 sets

Bench Step-Ups (Legs)
BW x 10R/10L x 4

Comments: The intent was to keep both muscular intensity and heart rate up by using compound body movements with very little rest between exercises & circuits. I have been training around an elbow injury. CB Swipes, Mills, Shield Casts & Shoulder Casts have been taken off the "to do" list for now along with a lot of KB exercises. The resulting workouts have been very interesting. The functional focus on push, pull, core & legs has opened new doorways into BW exercises and new tools; rings, pullup stations, med-balls & step-up bench.

When the elbow allows, I'll be bringing in KB Swings, Snatches & Clean/Jerks. Also, CB Hydras, Cleans & Swings will reappear.

Thanks for checking in.
Train with passion, be at peace.

[Rick Huse]

26 Mar 04 Fri
Warrior Wellness-2
X-iser Short Bout
1:00 Very Hard / 1:00 Recovery x 4

27 Mar 04 Sat

Strength/Endurance Circuit
Warmup:
KB Bottom Windmill 16Kg x 5R/5L
CB Inward Pendulum 15# x 10R/10L

Circuit x 3:
Ring Pushups
BW x 10
BW x 10
BW x 10
Pullups
BW + 30# Med Ball x 2 / BW x 2
BW + 30# Med BAll x 2 / BW x 2
BW + 30# Med Ball x 2 / BW x 3
Step-Ups (Sideways)
BW x 10R/10L
BW + (2)12Kg x 5R/5L
BW x 9R/9L
Abmat Crunch
BW + 30# Med Ball x 6
BW + 30# Med Ball x 6
BW + 30# Med Ball x 6
TV Sit & Lift
BW x 6
BW x 6
BW x 10

28 Mar 04 Sun

Combo Short Bout 4 Sets:
X-iser (Mini Stepper) 1:00 Very Hard
Sledgehammer Figure 8's x 20

Comments:Trying to do something everyday, mixing strength with short bout cardio workouts, resting when the body indicates it's time. The TV Sit & Lift is a tranversus abdominis (TV) exercise that involves sitting on the edge of bench, feet together, sucking in the abs, flexing the high glutes and rising an inch or two above the bench for few seconds. Give it a try and see how it feels. During the pullups I was holding a 30# Med Ball between my knees, doing reps and dropping the Med Ball and continuing on with more reps. Interesting.

My posts will be short and irregular for the next few months. Besides my normal busy schedule, I'm studying for an upcomig CSCS test in early June and I have a lot to do between now and then.

As always, train with passion, be at peace!

[Rick Huse]

30 Mar 04 Tues.

Straight Set Workout

KB See/Saw Press
(2)24Kg x 8R/8L
(2)24Kg x 7R/7L
(2)24Kg x 8R/8L

Pullups
BW+30# x 2 / BW x 3
BW+30# x 2 / BW x 3
BW+30# x 2 / BW x 3

Rock Bottom Pistrols (Ring Assist)
BW x 3R/3L
BW x 3R/3L
BW x 3R/3L

Hanging Bent Knee Wipers
BW x 4R/4L
BW x 4R/4L
BW x 4R/4L

Comments: Straight set strength routine, 1:00 rest between sets. Had to fix breakfast, lunch and feed the dogs between sets. Interesting, running back and forth from my gym to the kitchen while trying to stay on the 1:00 mark. Kept the heart rate up and drove the dogs nuts.

Train with passion, be at peace!

[Rick Huse]

31 Mar 04 Wed

AM - Aerobic X-iser Blast x 4 Circuits

X-iser 1:00 VERY HARD / 1:00 Recovery
(Recovery - One Leg Calf BW x 8R/8L

PM - Intellbell Ab Bench
45# x 8
35# x 10
35# x 10

1 Apr 04 Thurs.

Warrior Wellness-2

Body Weight Circuit x 3
Ring Pushups
BW x 12
BW x 12
BW x 12

Chinups
BW x 5
BW x 5
BW x 5

Step-Ups
BW x 8R/8L
BW x 8R/8L
BW x 8R/8L

KB Strength/Technique
Two Arm KB Cleans
(2)28Kg x 4
(2)24Kg x 5

One Arm KB Cleans
32Kg x 5R/5L
40Kg x 2R/2L
32Kg x 5R/5L

Comments: Wednesday's X-iser Blast workout was very sneaky, brief but the fatigue caught up with me later in the day. I had not used the Intellbell Ab Crunch Bench in years. There was one sitting 6' from my desk, so I had to try it again. The moon shaped back pad really stretches out the abs and the adjustable weight pin allows for some very intense ab work.

Energy was low this morning so a BW circuit felt like the right thing to do. I hadn't worked on KB technique for awhile so I added KB Cleans at the end. 40Kg KB Cleans were sloppy, the others felt good.

Thanks for checking in.
Train with passion, be at peace!

[Rick Huse]

3 Apr 04 Sat

Elliptical Blast (Lifefitness X-9i)
1:00 Very Intense x 4

Comments: Following my friend's idea regarding interval training (Mark Smith, PhD, X-iser), 1:00 Blasts spaced throughout the day adds up and offers serious training benefits. We'll see. BTW, the last :20 of each interval is A BITCH.

4 Apr 02 Sun
AM

KB One Arm Press
16Kg x 5R/5L (warmup)
20Kg x 5R/5L
24Kg x 5R/5L
28Kg x 3R/3L
32Kg x 1R/1L

Pullup Ladder
BW x 1 ,2, 3 & 4

Pistols (14" Box)
BW x 4R/4L
BW x 4R/4L
BW x 4R/4L

PM
Intellbell Ab Crunch35# x 8
35# x 8
25# x 12
25# x 12

Comments: Pressed for time. Had to mow the grass before going to work. Didn't leave much time to workout. Very basic & brief. Did the abs at work between customers. Still having problems with the left elbow, cann't do CB work above the head until it heals. All of my spare time is being spent studying for the upcoming CSCS in June. I'll connect the dots when I have time.

Thanks for checking in.
Train with passion, be at peace!

[Rick Huse]

5 Apr 04

PM - Blast Workout

Elliptical 1:00 x 1 Sets (VERY INTENSE)
X-iser 1:00 x 3 Sets (Very Intense)

Comments: The elliptical is a lot harder than the X-iser. I did one set at work just before going home. The last :20s are killers. It took several minutes to cover from the oxygen debt. When I got home, I popped off 3 sets on the X-iser. I still had oxegen debt but not nearly the level obtained on the elliptical. The Tabata Protocal calls for :20 hard / :10 easy for 8 cycles (4:00). The energy pathway is mostly ATP-PC with some crossing into Glycolysis during the work load. The Krebs Cycle & ETC come into play during the later cycles and post-workout. The 1:00 Blast goes well beyond the ATP-PC supply and Oxygen Deficit builds up quickly during the last :40 of each cycle. I not sure about the program outcome but I'll give it a few more weeks.

6 Apr 04 Tues

AM - Simple Strength

KB One Arm Press
20Kg x 5R/5L
24Kg x 5R/5L
28Kg x 3R/3L
32Kg x 1R/1L

Pullup Ladder
BW x 1, 2, 3, 4

Pistols
BW x 5R/5l
BW x 5R/5L
BW x 5R/5L

Comments: Short on time again so a simple straight set, basic workout. Body weight is increasing, 6# in the last two weeks. Body fat is still hovering between 10-12%. At age 56, it is still possible to increase body mass. But I'm not sure I want to carry around 194# heading into my 60's.

Thanks for checking in.

Train with passion, be at peace!

[Rick Huse]

7 Apr 04

AM - Interval

I just dropped the 1:00 Blast. I just don't see the benefit for oxygen uptake. Back to classic Tabata.

X-iser Tabata
5:00 Warmup
:20 Very Hard / :10 Recovery x 8 Cycles
5:00 Cool Down

Comments: Oxygen uptake should improve without effecting strength & power.

Thanks for checking in.

Create your dreams and move forward with joy!

[Rick Huse]

8 Apr 04

Strength Circuit x 3

KB See/Saw Press
24Kg x 7/7
24Kg x 8/8
24Kg x 8/8

Pullups (new bar)*
BW x 3
BW x 3
BW x 3

Step-Ups
BW x 7/7
BW x 7/7
BW x 8/8

Pavelizer Situp
BW x 10
BW x 10
BW x 10

KB Snatch
20Kg x 10/10
20Kg x 10/10
20Kg x 10/10

One Leg Calf Raise
BW x 8/8
BW x 8/8
BW x 8/8

Comments: *New "Nate Morrison" Pullup Bar (Torque Athletic). This bar hangs from a center strap and it has thick, independent revolving sleeves. The result is the pullup becomes much more difficult. The hands want to peel off so the grip is really taxed. The center strap will not allow the hiding of a "weak" side of the body. The bar will tilt & swing if even tension is not applied.

Enjoy the rest of the day, be at peace!

[Rick Huse]

9 Apr 04 Fri
SICK (Crap...bad food)

10 Apr 04 Sat
Still Sick (Crap, Crap, Crap)

Combat Conditioning Royal Court
Hindu Pushups
Hindu Squats
Bridge

Comments: Still feeling bad. Attempted the Royal Court just to get the blood flowing. Felt like crap most of the day.

11 Apr 04 Sun

Feeling somewhat better but still weak. Decided on a straight set stength workout. Numbers were down.

Ring Pullups
BW x 5
BW x 4
BW x 4

KB See/Saw Press
24Kg x 6/6/
24Kg x 5/5
24Kg x 5/5

Pistols (14" Box)
BW x 5/5
BW x 5/5
BW x 5/5

Pavelizer Situps
BW x 6
BW x 6
BW x 6

KB Snatch
24Kg x 5/5
28Kg x 5/5
28Kg x 5/5

Comments: Still feeling weak. Pullup reps were down as were the See/Saws. Pistols were not as low but the Pavelizers were really down. Whatever "bug" I had really affected the Situps. My stomach muscle were cramped for several days and there was simply no strength to call on. :cry: Snatches were a little weak on form. The weight went up but the form was not as crisp as I would have liked. Today was a "Testosterone Day". The Big "T" is best released by short, intense sets (<6 reps) of large-muscle groups exerises with short rest (:30-:60) between sets. I stayed under :60 rest between sets and kept my rep count down.

I have the day off so I'm going to rest and study for the C.S.C.S.. Thanks for checking in. Have A Great Easter Holiday!

[Rick Huse]

12 Apr 04 Mon
Still not feeling well, bladder disease has flared up big time (a lot of pain & discomfort).
REST

13 Apr 04 Tues
Still feeling punk.

CB Inward Pendulum 15# x 10R/10L
CB Shield Cast 15# x 10R/10L (Elbow Pain)
KB Two Arm Jerk
20Kg x 10
24Kg x 10
28Kg x 6

Comments: Still recovering from a virus and now a bladder disease is flared up so I've had to increase the pain meds and they have side effects that play havoc with the body.

The elbow injury happened in December while cranking away at Swipes & Mills. Even with rest & rehab it still hasn't come around. IRONY :shock: I got involved with CBs because of injuries from KBs. Now I'm back to KBs because of injuries with CBs.

14 Apr 04 Wed
Warrior Wellness - 2
Rest

Comments: Evening CPR Class. If you haven't taken one, I recommend it highly. It is just something you need to know.

15 Apr 04 Thur - Day Off

AM Strength Circuit (1:00 Rest Between Stes)
KB See/Saw Press
(2)24Kg x 7/7
(2)24Kg x 7/7
(2)28Kg x 5/5
Pullup
BW x 5
BW x 5
BW+10# x 4
Pistols (14" Box)
BW x 5/5
BW x 5/5
BW x 5/5
Pavelizer Situps
BW x 10
BW x 10
BW x 10

PM - Extra Stuff
One Leg Calf Raise No Rest Between Sets
BW x 10/10
BW x 8/8
BW x 6/6

KB Snatches (2:00 Rest Between Sets)
24Kg x 5/5
24Kg x 5/5
28Kg x 3/3

Comments; Morning functional strength circuit with short rest periods. Still down from the virus & bladder issues but strength is coming back. The PM calf work thrown in because it is "shorts" season 8) & they need a little pump. I hope the weather is good where you are, it is GREAT here in Indy, sunny, 75 degrees with a light breeze.

Be well, be at peace and train with passion. Thanks for checking in.

[Rick Huse]

16 Apr 04 Fri
Rest (Overtrained & Diseased Bladder Flareup Continues)

17 Apr 04 Sat
Another Rest (This could take awhile)

18 Apr 04 Sun
Brief Endurance Strength Circuit x 4

Sledgehammer 8's
20# x 10R/10L x 4

Setups
BW+30# x 10R/10L x 4

Tree Pullups/Med Ball Toss & Jog (Superset)
BW x 3 (Pullups) x 4
Med Ball 30# x 10 x 4

Plyo Jumps (Target Touch)
BW x 12 x 4

Horizontal Pullups
BW x 8 x 4

Comments: Felt I had to do something. Bladder still flaring (very painful)
Endurance curcuit seemed like the thing to do. Heart rate was up, energy down. :oops: Tomorrow will be better :wink:

Thanks for checking in.

Peace & Passion!