PR: 1 set 610 Mills (25lbs Clubbell) in 25 minutes 9 seconds

[Scott Sonnon]

If you're interested in reading what this is about, then read the Experiment (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2247) for more info on my current cycle.

Today's results came close to failure, on the "nerve" as it were, but didn't fail:
1 set of 610 (305R/305L) nonstop in 25 minutes and 9 seconds.
This translates to approx. 24RPM.
At 10 minutes, I was at 138R/130L.

Although this was a pretty burly PR, there was a decrease in speed today. Since the goal is OCS performance, I'm taking the week off (conveniently I'll be in Alburquerque to conduct a CST workshop) and re-evaluate my performance upon my return. This week will be extensive Mobilized Strength training, Warrior Wellness, Prime Your Bioenergy, and Be Breathed (to defray all the traveling/sitting lower back strain.)

The previous work session produced:
1 set of 500 (250R/250L) nonstop in 18 minutes 34 seconds.
That translated to roughly 27RPM.
And at 10min, I was at 140R/130L.

The session prior to that produced:
1 set of 400 (200R/200L) nonstop in 16 minutes 20 seconds.
That translated to roughly 24RPM.
And at 10min, I was at 125R/120L.

So over the last work session, I gained an:
1. increase of 110 reps
2. increase of 8 minutes 47 seconds longer activity
3. decrease of 3RPM
4. decrease of 2 reps right arm in 10 min, for a total...
5. decrease of 2 points in my OCS numbers. As I've said before, this is an uncontrolled, pseudo-scientific experiment. I don't trust these results yet, and need to wait a week to retest and see what progress resulted from the rest/work period.

As an aside, since I've tapped into lactate threshold training and have definitely been pushin OBLA (onset of blood lactate accumulation), there's an obvious increase in growth, about 2lbs in 2 weeks, due to the resulting release of growth hormone.

[maxmoon]

blody aswome!!!

i just got my 15's today :lol: i didnt expect them to feel so difrent.funny thing is when i got my tens they gave my hands the shakes.and now im picking up the 15's with outmost exitement!!!!

im very glad i made the choice to get the clubbells as they have done for me so much already.

i have a funny strorry about some of my results and i will post them in the morning.maybe some of the nonbelievers will think twise about passing a great chance for improvment with the clubbs.then again i dont think those people come to this forum.

the reason i replyed to this post is that i have a hard time imagining doing the mills with the 25's.

but i also know that i wanna see how far i can take my practise.

my genaral mood has improved alot scince i started cst.
life is somthing one must live,and i plan to live it to the fullest and not get to comfy :wink:

thanks for all the great infromation scott.and everyone ealse who has showed me alot of things that i can actually achive.


max
have a great knight !!!!!!!!

[JClayton]

As an aside, since I've tapped into lactate threshold training and have definitely been pushin OBLA (onset of blood lactate accumulation), there's an obvious increase in growth, about 2lbs in 2 weeks, due to the resulting release of growth hormone.

Coach,

This is something that I've been trying to understand recently. I was under the impression that pushing OBLA to the right resulted in reduced catecholamine release, allowing the higher intensity work to result in less blood lactate accumulation. Lower catecholamine would result in less, not more, secretion of testosterone, IGF, and GH.

I find these hormone feedback loops to be counterintuitive at times, so I could be completely wrong, in which case I am hoping that you could help me out with a better explanation.

Thanks much,

[Jay76]

Those who have wrestled Coach Sonnon know its like wrestling with Steel.. wonder why :D :D :evil: :shock:

[Doug Szolek]

Right you are Jay :wink:

The last time we wrestled in our daily practice was before the Feb. OCS competition. Now the bigger and more fluid I get, the stronger and more enduring he gets. I think my ego keeps me from wanting to play with him for now, but who knows, now that you bring it up :)

There is a comfort knowing that he's as gentle as possible to help me learn but as devastating as cave troll when I need it :wink: hurry home Scott :)

I think comparison could be made to the Hulk when he crossed universes to DC and fought Batman. The Hulk held his own... briefly :P