Density and BW ladders. R. Haviland

[Rich_Hav]

On Coach Sonnons suggestion I am starting a training log.

My routine will consist of
3x a week Bodyweight ladders.
1x a week density training with the 15lb. clubbells.
1x a week density training with a 24kg kettlebell.


1st workout.
Clubbell Density

Swipe 2x15lb clubbells.

10 x 5reps. Very easy.

Did some technical work on the mill.
Finished with sit ups.




2nd workout
BW ladders.


Pull ups 1, 2 x 2
Chin ups 1, 2 x 2
Hindu push ups 2, 4, 6, 4, 6, 8, 6 x 1
Reverse push ups 1, 2 x 2
Pistols 2 sets of 1. These are still very difficult for me.
Wheel from knees 2 sets of 2.
sit ups. 1 x 15.

Want to add quad hops next time.

These are all still hard for me.

Thanks for reading

Peace
Rich

[Scott Sonnon]

Add a RPE and RT (http://www.circularstrengthmag.com/17/sonnon2.html) to describe your sessions. It will make providing guidance easier, and give you a more accurate depiction of your progress over the duration of your cycle.

Good start. Keep going.

[Rich_Hav]

Session 3.

BW Ladders.

Pull ups 1, 2 x 2 RPE 10 RT 7
Chin ups 1, 2 x 2 RPE 10 RT 7
Hindu push up 2, 4, 6, 4, 6, 8, 6 RPE 7 RT 9
Quad Hops 1, 2, 3 RPE 8 RT 4 1st time ever doing these.
Reverse push up 1, 2 x 2 RPE 9 RT 8
Pistols 1rep x 2 RPE 9 RT 4
Sit ups 1 x 15 RPE 5 RT 8

Low energy day. Still fighting illness but wanted to get this in.
Skipping all cardio for a few days.

Thanks for reading.
Peace
Rich

[Rich_Hav]

Workout #4
Density. Snatch and Swipe.

Snatch. 24kg
5 x 5 RPE 8 RT 7

Felt pretty good. First density with the snatch.

Swipe. 15lbers.
4 x 10 RPE 9 RT 6

More difficult than the first swipe workout. Could not get to 10 on 5th set.
NEXT TIME.

Sit ups.
1 x 20

Felt pretty good. Still a little under the weather but coming out of it.
Had to do snatch and swipe in the same workout this week. Can't work on Wed, Fri, or Sat.

If I can get another workout in I will probably hit the snatches.
2 more ladder days this week also.

Thanks for Reading.

Peace
Rich

[Scott Sonnon]

Good work. You'll progress by not going to failure. Increase your RT before your REP volume.

[Rich_Hav]

Workout #5

BW Ladders

Pull Up 1, 2 x 2 RPE 9 RT 9
Chin Up 1, 2 RPE 9 RT 9
Hindu Push Up 2, 4, 6, 4, 6, 8, 6, 8 RPE 8 RT 9
Quad Hops 1, 2, 3, 2, 3, 4 RPE 7 RT 7
Rev. Push Up 1, 2, 3 RPE 8 RT 9
Pistols 2 sets of 1 RPE 9 RT 6 Still very hard.

Sit ups 1 set of 25

Felt pretty good.
Push ups are starting to go easier.
Pull ups and pistols are going very slowly. Expected that.

I should add another lower body excercise. Any suggestions?

Thanks for reading and the help.

Peace
Rich

[Scott Sonnon]

Rich, you don't have any type of core twisting and compressing movements. Throw in Twisting Spinal Arches in your Rachets, and throw out your situps. You may want to toss the pistols, and replace it with the Four Corner Balance Drill. If you want to add in another "lower body" exercise, add in Squat Creeps or Long Leg Creeps.

[Doug Szolek]

Rich,
the Four Corners Balance Drill is a helluva lower body strengthener. Perhaps you could work a ladder with it by increasing the number of seconds for which you hold each position. Like:
1st set- 2seconds each position
2nd set-4seconds each position
3rd set- 6seconds each position
and so on...

or turn each position into a repetition. And only hold each position for a second. Such as:
1st set- 1time through each position
2nd set- 2times through each position
and so on...

It's been doing amazing things for my legs in the realms of strength, coordination, and even size and that has come only from working it in my Dynamic Range of Motion sessions. If you specialized as I did above, I'm sure you'd be happy with the results. Not to mention the fact that your Pistols would probably go up in..., "caliber" :wink: 8) :roll:

as always, here to help,

[Rich_Hav]

Coach Sonnon,

Why would I want to replace pistols. I thought that they were one of the best leg excercises around. Is that true?

I will add the creeps in next time.

I don't know the other excercise you mentioned. Where can I find that one?

What about quad switch?

Thanks for the input.

Rich

[Scott Sonnon]

:idea: FCBD = Higher Caliber Pistols :idea:

8)

[Rich_Hav]

Coach,

I found the twisting spinal arches. I would love to add those but I think I should find something a little easier first. I do not have that kind of flexibility as of yet.

Any other suggestions?

Thank you also Coach Szolek for the suggestions.

Peace
Rich

[Rich_Hav]

Coach,

I tried the squat creep a few times and the long leg creep.

I will add the squat creep for a while and add the long leg creep in later.
Long leg creep is hard.

I tried the twisting spinal arch and had trouble.
I think I might try to learn it backwards.
Start on the inside and roll to the outside.

I am going to add the balance drill in the way Coach Szolek suggested the next time I hit the ladders.

Pistols will move into the wings for a while.

Thanks for all the suggestions and help.

Peace
Rich

[Scott Sonnon]

Basic Spinal Rocks landing in Shinbox. If possible, when elevating, twist the Shinbox to the opposite side.

[Rich_Hav]

Thanks Coach,

There in there next time.

Peace
Rich

[Rich_Hav]

Workout #6
BW ladders

Pull Ups 1, 2, 2 RPE 9 RT 8
Chin Ups 1, 2 RPE 8 RT 8
Hindu Push Ups 2, 4, 6, 4, 6, 8, 6, 8 RPE 7 RT 9
Quad Hop 2, 4, 6 RPE 8 RT 6
Reverse Push Ups 1, 2, 3 RPE 8 RT 8
Squat Creeps 1 min. RPE 8 RT 6
Shinbox Spinal Rocks 2 sets of 5 RPE 9 RT 5
FCBD 1sec, 2 sec. RPE 8 RT 6

Quad Hops getting smoother.

Squat Creeps felt great. First time doing these will get smoother.

Shinbox Spinal Rocks very hard for me. Also first time for these.
Will do sets of 5 until I get the technique smoother.

FCBD felt great on my legs. Thanks for the suggestion Coach.
I did these the way Coach Szolek suggested with 1 sec each position then 2 sec, each position. Will build on them.

Thanks for reading and all the help.

Peace
Rich

[Scott Sonnon]

Good job, Rich.

[Rich_Hav]

Workout #7
Density.

24kg kettlebell Snatches
6 sets of 5 RPE 8 RT 8

15 lb. Clubbell Swipes
2 sets of 15, 1 set of 12 RPE 9 RT 7

Technique on swipes getting way smoother. Really grooved on them. Forearm strength is limiting the numbers.

Once I get to 1 set of 25 will switch to working on the Mill.

Short break in between the snatch and the swipe. Next time might increase the time in between to see if that makes a difference.

Thanks for reading and for any suggestion.

Peace
Rich

[Rich_Hav]

Workout #8
BW ladders

Pull Ups 1, 2, 2 RPE 9 RT 8
Chin Ups 1, 2, 1 RPE 8 RT 8
Hindu Push Ups 3, 6, 9, 6, 9, 12 RPE RPE 7 RT 9
Quad Hops 2, 4, 6, 4 RPE 8 RT 7
Reverse Push Ups 1, 2, 3, 2 RPE 8 RT 8
Squat Creep 1min., 1.5 min. RPE 8 RT 7
Shinbox Spinal Rocks 3 sets of 5 RPE 9 RT 5
FCBD 1sec, 2sec, 3sec. RPE 8 RT 7

Quad Hops are really coming along. Starting to feel spring like.

Squat Creep moving better.

Shinbox Spinal Rocks still very difficult. Will continue to work the technique out.

FCBD feels really good. Will continue to increase time and technique.

Thanks for reading and for all the help.

Peace
Rich

[Scott Sonnon]

Good report, Rich!

[Rich_Hav]

Workout #9
Clubbell.

I went with just the clubbells today.

Swipes
1 set of 20
1 set of 15
RPE 9 RT 8

Gama Casts
2 sets of 20
RPE 7 RT 7


Very close to getting 1 set of 25 in the Swipe. Swipe is feeling really good now. Tried today not doing the Kettlebell first and was easier.

Threw the Gama Casts in for fun. I am really enjoying the Clubbells.

Once I get the 1 set of 25 I will start work on the Mill. This will not be as easy.

Any Suggestions?

Peace
Rich

[Scott Sonnon]

Looking good!

[Rich_Hav]

Workout #10
Density Snatch
Clubbell excercises.


Kettlebell Snatch.
2 sets of 10
1 sset of 8
Rpe 8 RT 8

I received Mike Mahlers DVD last night and tweaked my technique on the Snatch a little bit. Was able to do more reps immediately.
Great DVD.

Saber Grip Inward Pendulam.
1 set of 10.
RPE 6 RT 6

Short Whip
1 set of 5.
RPE 9 RT 5

Task Master.
1 set of 5.
RPE 9 RT 4

Swings.
1 set of 10.
RPE 5 RT 9

Spout.
1 set of 5
RPE 7 RT 7

Swipes.
1 set of 20.
RPE 9 RT 8

Tried these excercises for the first time. The short whip, Tack master, and Spout are very difficult for me. My left arm is very weak when the clubbell is going behind my back.

The swings and Inward pendulums are going to be easy to incorporate into my training.

The Mill practice is going to be a challenge for me to get down.

Swipes are coming along nicely. Forearms still holding me back. SOON.

I really enjoy using the clubbells. Just ordered a 25lber for the 2 handed excercises. The 15 is too light.

Thanks for reading and for all the help.

Peace
Rich

[Scott Sonnon]

Well done, Rich. With practice you'll develop the extreme range strength to buttress your Back Position movements. Don't worry. You're doing well.

[Rich_Hav]

Workout #11
BW Drills.


Pull Up Ladders 1, 2, 1 RPE 8 RT 8
Chin Up Ladders 1, 2, 1 RPE 8 RT8
Hindu P.U. Ladders 3, 6, 9, 6, 9, 12, 9 RPE 7 RT 9
Quad Hops Ladders 2, 4, 6, 4, 6 RPE 8 RT 7
Reverse P.U. Ladders. 1, 2, 3, 4 RPE 8 RT 9
Squat Creep Time Ladders. 1min, 1.5 min. RPE 8 RT 7
Shinbox spinal Rock 3 sets of 5 RPE 8 RT 6
FCBD Time Ladders
1sec, 2sec, 3sec, 2sec, 3sec. RPE 8 RT 7


Hindu and Reverse Push Ups are getting easier.

Quad Hops are also getting easier.

Shinbox are still very difficult will keep working on them.

FCBD is starting to really feel good.

Thanks for reading and the help.
Peace
Rich

[Rich_Hav]

I decided to add some light weight snatch training in for my cardio.
It seems others are doing well with it so I will give it a try.

This morning I did 30 each arm with the 16kg. Start off slow and build on it.

I will try to do these in the morning as many days as possible. I think it will be better than running.

Thanks for reading. Any suggestions please let me know.
Peace
Rich

[Rich_Hav]

Workout #12
Clubbell.

Saber Grip inward Pendulum. 10 reps RPE 6 RT 7
Short Whip 5 reps RPE 9 RT 5
Task Master 5 reps RPE 9 RT 5
Swings 10reps RPE 5 RT 10
Spout 5 reps RPE 7 RT 7
Cossack 2 reps RPE 9 RT 3

Swipe 25 reps RPE 9 RT 8

Gama Casts 10 reps each grip RPE 7 RT 7
Wack A Mole 5 reps each grip RPE 7 RT 7
Clockwork Squat 5 reps per grip RPE 7 RT 6



Finally did the of 25 reps in the swipe. I will start working on the Mill now.

Did Cossacks for the first time. Very Difficult.
Wack A Mole and Clockwork Squat also both for the first time. Both are fun.

Will continue to work the task master and short whip until they get easier. Still very hard.

Wonder if the Clockwork Squat and Wack A Mole would be good for cardio. Maybe alternate those with the light weight snatches in the mornings. Let me know if this a good idea please.

Thanks for reading and for the help. Having a blast with the Clubbells.
Peace
Rich

[Scott Sonnon]

The Cossack is arguably the most difficult grind in CST.

Wonder if the Clockwork Squat and Wack A Mole would be good for cardio. Maybe alternate those with the light weight snatches in the mornings. Let me know if this a good idea please. Try it out and report back with your results.

[Doug Szolek]

Clockwork Squat is a bit more Cardio and the Whack A Mole is a bit more muscular endurence, enjoy them both :D

[Rich_Hav]

Morning Cardio.
2nd day of Snatches.

Did 40 snatches today.

Work my up little by little.

Thanks for the input about the Clockwork Squat. I want to add that in on the mornings soon. When I get more used to the morning workouts.

Thanks for reading.
Peace
Rich

[Rich_Hav]

Workout #13
BW drills
Kettlebells


Pull Ups. 2 RPE 8 RT 8
Chin Ups 2 RPE 8 RT 8
Hindu P.U.'s 20 RPE 7 RT 9
Quad Hops. 10 RPE 8 RT 7
Reverse P.U.'s 4 RPE 8 RT 9
Squat Creep 1 min. RPE 8 RT 7
Shinbox Spin. Rocks 7 RPE 8 RT 6
FCBD 5 sec. e. Position. RPE 8 RT 7

24kg Kettlebell Snatch. 15 each arm. RPE 8 RT 8
2x24kg Cleans. Only 3 RPE 8 RT 8



I switched to doing only 1 set in each of the BW drills. It was taking up some time before and I wanted to focus more on longer sets.

I will try to build on the numbers now.

Put the kettlebell with the BW because I feel I get a good warm up with the BW drills before hitting the Kettlebells.

Still working toward getting a set of 25 straight with the 24kg.

Added in the clean. Hoping to get a set of 25 straight there too.

The FCBD and Shinbox rocks are getting a little better.

Overall all BW drills are starting to come along.

Thanks for Reading and for all the help.

Peace
Rich

[Rich_Hav]

Workout #14
BW drills

Pull Ups 2 RPE 8 RT 8
Chin Ups 2 RPE 8 RT 8
H. Push Ups 20 RPE 7 RT 9
Quad Hops 10 RPE 8 RT 7
Reverse P.U's 5 RPE 8 RT 9
Squat Creep 1 Min. RPE 8 RT 7
Shinbox Spinal Rocks 10 RPE 8 RT 7
FCBD 5 sec. e. pos. RPE 8 RT 7

Getting a better groove on all the drills. Felt good.

Thanks for reading.
Rich

[Rich_Hav]

Workout #15
Clubbells.

Saber grip Inw. Pen. 10 RPE 6 RT 7
Short Whip 5 RPE RT 6
Task Master 5 RPE 9 RT 5
Swings 10 RPE 5 RT 10
Spout 5 RPE 7 RT 7
Cossack 2 RPE 9 RT 4

Worked on the technique for the Mill. A few slow reps to start to get used to the excercise.

Gama Casts 10 e. grip. RPE 7 RT 8
Wack A Mole 5 E. Grip. RPE 7 RT 7
Clockwork Squats 5 RPE 7 RT 7
Side Swipe 5 E. Grip. RPE 7 RT 5

The Cossack and Task Master are still very difficult.

The Mill is going to more time than the Swipe for me. I have to get used to the technique before I can even begin a density program for it. I should probably train the swipe until I can start the Mill.

The two handed Clubbell excercises are great. Tried the Side Swipe today and I will add this in. Can't wait to get the heavier Cubbells I ordered. They are going to be great for these.

Thanks for reading and for all the help.
I might have to take a few days off. I am getting a tattoo on my left arm. Don't how that will effect this yet.

Peace
Rich

[Doug Szolek]

First of all I'm glad to hear of your enjoyment with the ABC's.

Secondly, I've dealt with the tatoo issue before, and hopefully sometime soon again :wink: . So long as you don't wear a shirt that'll rub the new tat. while training you should be fine. As for sweat and such, it won't hurt the ink or anything so train away 8)

[Rich_Hav]

Workout #16
Clubbell
BW Drills


Gama Casts 4 sets 5 each side. RPE 9 RT 8
Side Swipes 3 sets of 5 each side. RPE 9 RT 5

Mill practice. Still working the technique.

Quad Hops 1 set of 20 RPE 8 RT 7
Squat Creep 1 min. RPE 8 RT 7
FCBD 3 sets of 5 sec. each position. RPE 8 RT 7

I received my 25 lber today and had to give it a go.
Did the Gama Casts and Side Swipe. They felt great will work them out.

Will probably work on these for a while.

Thanks for reading and the advice. Thanks for the tattoo advice Coach Szolek. I started a sleeve on my left arm.

Peace
Rich.

[Doug Szolek]

Impressive work Rich!


Thanks for the tattoo advice Coach Szolek. I started a sleeve on my left arm.
Is it a "tribal" or does it have some other theme to it?

[Rich_Hav]

All Tribal. A Marquesian type of thing.

Thanks for asking.

When I get it finished I will send you a photo. It won't be until January of February.

By the way I like the OCS manual. It is great.

When are you coming out with that manual on the two handed excercises for the bruiser?

Peace
Rich

[Doug Szolek]

Thanks for the kind words on the OCS Manual :)

The ABC's Manual will be headin' to print shortly and with how well the OCS Manual is being received and implemented, I'm really looking forward to Unvieling, no, make that Unleashing the ABC's on the CST Tribe :twisted: aswell as the general strength training community. This is powerful stuff 8)

[Rich_Hav]

Workout #17
Clubbell.

Gama Casts 25lb. 3 sets of 10 each grip. RPE 9 RT 8

Saber grip inward pendulum. 20lb. 1 set of 5 RPE 8 RT 7
Short Whip 15lb. 1 set of 5 RPE 9 RT 6
Task Master 15 lb. 1 set of 7 RPE 9 RT 6
Swings 20lb. 1 set of 10 RPE 8 RT 10
Spout 15lb. 1 set of 10 RPE 6 RT 8
Cossack 15lb. 1 set of 2 RPE 9 RT 4

Swipe 20lb. 4 sets of 5 RPE 9 RT 8

I received the 20's I ordered. These things are a blast to use.

Technique is slowly improving on some of these. The cossack is a killer.

Short Whip and Task Master are also very tough.

Thanks for reading and all the help.
Rich

[Rich_Hav]

Workout #18
BW Drills
Kettlebells
Clubbell/Jump Rope HOC


Pull Ups 1 set of 2 RPE 8 RT 8
Chin Ups 1 set of 2 RPE 8 RT 8
Hindu Push Ups 1 set of 21 RPE 7 RT 9
Quad Hops 1 set of 15 RPE 8 RT 8
Quad Switch 1 set of 3 RPE 8 RT 8
Squat Creep 1 set of 20 feet. RPE 8 RT 7
Shinbox Spinal Rock 1 set of 10 RPE 8 RT 7
FCBD 3 sets of 5 sec. each position. RPE 8 RT 7

32kg Kettlebell Snatch. 1 set of 2 each hand. RPE 8 RT 8
2x24kg Kettlebell Cleans. 1 set of 3. RPE 8 RT 8

Jump Rope and Side Swipe with the 25lber.
Alternate 75 skips on rope with 5 reps of Side Swipe.
75 skips right grip
75 skips left grip.
Did that 4 times through.

I like using the BW drills as a warmup. Added in Quad Switch instead of Reverse Push up.

Moved up to the 32kg Kettlebell on the Snatch finally. Felt good.

The rope jumping and side swipes were a lot of fun. Will build on this.

Thanks for reading and the help.
Peace
Rich