Rubio's Rise up the Ranks

[crubio]

I'm going to use this training log to track my progress is my chosen sport of kettlebell lifting. I lift kettlebells for the sake of lifting them. I lift Clubbells for much more. At the current time I am using ABC side swipe to enhance my performance in the 2 KB Long Cycle C&J.

I choose the double-d (http://www.circularstrengthmag.com/17/sonnon1.html) method for this training protocol because of how I feel between sessions and to see how far it can take me. I sandwich in joint mobility exercises between every practice session.

Plan:
AM 2-28kg KBs C&J – PM ABC 45lb Side Swipe

20x3 - Gama Cast / Sq / Side Swipe
15x4 – Samson Cast / Parallel Jump Sq
12x5 – Dips / Side Swipe / 2 KB extended DL
_CST Seminar_
12x5 – Gama Cast / Sq / Side Swipe
10x6 - Samson Cast / Parallel Jump Sq
12x5 – Dips / Side Swipe / 2 KB extended DL
10x6 – Run
9x7 - Gama Cast / Sq / Side Swipe
1x20
1x40
1x60

[Scott Sonnon]

You are a beast. :twisted:
Just remember what you'll be doing a week from now, amigo.

[crubio]

Come to think of it, I couldn't lift for 4 days after CST Beta. :oops: I hope the Rubio Reset will prevent that from happening this time. If it doesn't I'll have to cut back on lifting and increase DROM. Program adjusted accordingly.

[WarpedMind]

Awesome stuff Chris!

[crubio]

Awesome training this morning. First time with the 28s. I must admit I felt a little nervous going in. But once I got started it went great. I decided to decrease the intensity a notch, as I want to go into CST GAMMA as fresh as possible. I adjusted my program accordingly.

AM Session
Warrior Wellness - mixed version some intermediate some advanced
2x28kg KBs C&J
21x3 in 20 minutes 15 secs.
RPE - 5.5
RT - 9

Notes: The 2 week layoff really helped me cruise through this session. I shored up my strength and greased the joints really well with WW and rest. This two week reset allowed my body to fully recover from high endurance training without, I believe, any loss of strength. Felt really good after WW. I went with a smaller ROM, but not real small, since it was done immediately preceeding lifting. Since I plan on doing a full session this afternoon.

For my sets I did one extra set, 21 is a fibonacci number. I think its time to put fibonacci numbers training to sleep :oops:
The 20 minutes I spent in the zone helped build my endurance actually since my prior workouts lasted 20-30 minutes but had rest periods as long as 5 minutes between sets. I finished each set in 20 seconds which gave me a 40 sec rest between sets.

I found a personal nuance in the clean, cleaning the bells lower and catching it with a dip, puts me directly in the jerk position without unnecessary shifting around. A great energy saver and technique booster. Just don't let your knees go beyond your toes.:D

[crubio]

Great first Session on full ABC

Afternoon (2nd session)
Warrior Wellness

PM (3rd session) 30 minutes
Bruiser CB
2 Handed armpit cast 2x5 each grip
Gama Cast 4x5 (r/l/r/l)
Body-Weight Squats 2x30
Side Swipes 10x4
Overall RPE: 6 RT: 6

Notes: Will take a page from Coach Sonnon's Phase IV. That is I will be putting volume before intensity. Meaning I will increase the number of sets on Gama/Sheild cast to 10x5. Increase the number of BW Squats to 100(4x25) before adding weight, and increase the Side Swipes to 20x5 before adding Density.

My technique could use some improvement. Had hurt my right shoulder (infra/supra spinatus) 3 times druing Gamas. It only happens dring a lefty grip. I think I am compensating for weakness on my left with my right, which is causing me to pull my right shoulder up. I improved my form until by the last set I didn't get hurt. I am doing the gama casts more like a shield cast now and it works well. Also on the side swipes when doing with a right handed grip, I was getting a slight neck cramp on the left side of my neck. I think its a matter of residual tension stuck in my lower right lumbar(QL). Afterwards felt like immediately falling asleep. IOW I'm wiped. :twisted:

[crubio]

AM session

Warrior Wellness mixed version

Got most of the doms out of my quads, but my hams and psoas are still tight. Will rework it tonight.

[crubio]

Tuesday 11/18/03

Woke us with serious DOMS and stiffness. So like a good sprout I did what I had to do.

WW Combination of intermediate and advanced

C&J
15x4 in 15 minutes
RPE 5.75
RT 10

Notes: Let my mind slip. I thought I had to do 12x4 today, so i was feeling good and did 13x4, then I realized as I was planning thursdays AM session that I was supposed to do 15x4. So I went back and did the remaining two sets. Doh!

[crubio]

Was completely sored out last night. Didn't do WW so I ddn't train either. :(

Today AM
WW Intermediate
I am finding I am much more comfortable at this level currently and feel looser at the end than if I do mixed. :?

Circuit using 2x15lb Clubbells
Samson Cast x 8
Parallel Jump squats (starting from flat foot squat) 10 reps
Bodyweight squats (hands scraping the floor) 15
Sumo Squat (Feet wide, toes out weight on heels) 10
1 min rest
x
3 circuits

Chris,

Good stuff. 2 questions -are you aiming for 32s in LC at the comp and using 28s as a transition? I'm going to do some 32 snatches tonight for the first time in 3 months.

What happens with the CBs during those various squats your doing?

Bill

[crubio]

Bill,

I am currently still competing with the 24kgs in competition. I only use the 28s to build strength. But they are both to build strength and a transition to the 32kgs. Good luck with your 32kg snatches though.

The squats I am doing are currently body weight only. I want my form right and to acheive higher volume before I add any weight. I have very little squat training under my belt but that is changing.

[crubio]

Thursday 11/20/03

AM
Warrior Wellness Intermediate.

C&J
13x5 in 13 minutes.
RPE 8
RT 9.5

Notes: Holy cow! The 28s are still giving me a beating. But they make a wonderful transitional piece to the 32s. 28s are much harder than 24s, so you can imagin how much harder 32s would be than 24s.

Cardio-Respitory system was hit hard today, however local muscular endurance held up very strong. This is due to the 30 second rest I had between sets today.

Warrior Wellness has improved my technique. During my two week hiatus from training, I did warrior wellness every single day but 1, during that time my muscles were recouperating as my joints were being nourished through circular movements. When I came back to training, My technique has gone through the roof! :o My back, hips are so much more flexible and limber that I hit almost a perfect 10 on technique again today! The only reason I put 9.5 down for technique is because I missed two reps, due to fatigue. Other than that I hit every rep with a perceived RT of 10!

Warrior Wellness is the king of all exercises! HaHa! :P

[crubio]

Going offline to the CST Gamma Seminar.

Looking forward to getting a dose of Gamma Radiation from Coach Doug "The Hulk" Szolek and getting some evil drils from Coach "Knuckledragger" Sonnon.

Next three days will be fun.

[crubio]

Returned from the CST Gamma Seminar with new knowledge to put into practice.

Monday PM

DROM
circle, waves, infinities, diagnols, clovers. Just tried out the new things I learned at the CST and took a day off to recuperate.

Tuesday AM
C&J 12x5 RPE:9 RT:9

Notes: not fully recovered but no where near overtrained. Just right

Wednesday Afternoon
DROM
Hips: Circles, infinities, diagnols, clovers
Trunk: Infinities
Legs: Diagnols
Thorax: Circles

Wednesday PM
ABC Side Swipe (Bruiser)
14x5 RPE:7 RT:7

Notes: stopped when form went south. This is mostly practice until I get the RT up. until then stay with the same volume or less.

[crubio]

Happy Thanksgiving all

Thu AM

Neck: infinities
Shoulder: Infinities, Rolls, Screws
Elbows: infinities, rolls
Wrist: circles, infinities, diagonals
Fingers: waves
Thorax: Circles
Lumbar: circles, infinities
Hips: circles, infinites, diagonals, clovers
Legs: circles: diagonals
Knees: infinities, diagonals
Ankles: Infinites
FCBD 10 sec hold

C&J 2x28kg KBs
12 sets of 5 in 12 minutes
RPE 8.5
RT 9

Notes: I had major tension in right lumbar, I thought I was out for a week. Problems stem from 18hour round trip drive to/from Atlanta,
This morning WW fixed the problem. Most from the hip movements. Relieved all tension. Amazing!

[crubio]

Friday PM

DROM: Total time 1:40
Neck Circles, Infinities, Clovers
Shoulders Infinities, Rolls, Screws, Waves
Elbows: Infinities, Diagonals, Waves
Wrists: Infinites, Diagonals. Waves
Fingers: Waves
Thorax: Circles, Infinities, Diagonals, Clovers
Pelvis: Circles, Infinities, Diagonals, Clovers
Lumbar: Circles, Infinities, Diagonals, Clovers
Hips: Circles, Diagonals
Knees: Circles, Infinities
Ankles: Infinities
FCBD

Notes:
Went really slow, to feel out where exactly I am holding tension. I found that I was holding a lot in my thoraxic region, went extra slow and thorough in this region, same with pelvis and lumbar.

[crubio]

Switching Gears to practice for a Girevoy Sport Meet this coming Saturday

Warrior Wellness - light

2-24kg C&J
26,30,13

Time to set up the thermostat of the pain tolerance to be prepared for next Saturday's meet.

[crubio]

Excellent training practice session today

Hit my target of CMS numbers today in just two sets.

C&J 2-24kg KBs

34,37

Each set took less than five minutes and the rest period between sets was 4:55. I had a lot of reps to go in the second set. Now alls I have to do is compress the rest period down to 0.

REP:9
RT: 10

Notes: It's 50% technique and %50 mental

Chris

Great work. I have no doubt you will wear the CMS well. How did you add on to your 24 to make 28s, I want to add to my 16 to get it to 20 and work up to 100/100 snatch.

Thanks

Bill

[crubio]

Thanks Bill, As far as I know I have the only pair of 28kg bells. Also AFAIK there is no safe way to tape weight onto the KBs. By taping weight to the bottom, you elongate the total weight and change the center of mass slightly. Not a bad thing if all you care about is moving weight. However if you are trying to groove a certain technique it could spell disaster. The only safe way to add weight to a KB is inside the sphere if you can. And I'm not all that convinced that shot loaded ones are any better.

To make my 28's I took my 32s to a machine shop, asked the guy if he could drill a whole through them. He said he could for $65. I came back two days later and picked them up. There was a 2" diameter hole drilled straight through the middle from one side to the other. Looked like something from Terminator Two. Got home and put them on the scale and they weighed exactly 28kgs.

I thought I would lose my 32s. But later realized I can add lead shot to the middle and make them even heavier than 32 if I want.

yeah, i went to the store and nothing, including plate mates seemed like a real good idea - thanks for the tip -I'll work it another way

[Rufus]

Rubinator:

I'm looking forward to your LC performance possibly more than I'm looking forward to my own competition sets.

I'm about 95% sure I'm going to switch to LC-only after this weekend. It's more painful, cooler, and I hate high-rep swing snatches : )

Rufus

[crubio]

Rufus I am really looking forward to the meet.

Tuesday AM

DROM
Neck Infinities
Shoulders Infinities, Rolls, Screws, Waves
Elbows: Infinities
Wrists: Infinites, Diagonals
Fingers: Waves
Thorax: Circles, Infinities, Diagonals, Clovers
Pelvis: Circles, Infinities, Diagonals, Clovers
Lumbar: Circles, Infinities, Diagonals, Clovers
Hips: Circles, Diagonals
Knees: Circles
Ankles: Infinities


Tuesday PM

3 sets of headcast drumming
15lb CB
rep max @ 40 RPM
rep max @ 80 RPM
rep max @ almost 120 RPM

Used a metronome for the timing. Will be using metronome more as I try to find a groove which requires more force generation, ie. faster tempo requires greater force production to move the cb. 120RPM is way too fast for this particular exercise. 40 is too slow and 80 is close to just right.

I will be experimenting with different tempos for different exercises, as the faster you swing the pendulum, the harder the exercise becomes.

[Rufus]

Tribe,

I predict Rubio will hit GS Level 1 or CMS this weekend in Long Cycle at the NC GS competition.

Rufus

[Scott Sonnon]

You're a monster Chris. The Tribe's behind you. Throw'em thru the roof.

[crubio]

Thanks Rufus and Coach Sonnon and the Tribe. I will show em what we're made of!

Noon Session
Friday PM

DROM:
Neck Infinities
Shoulders Infinities, Rolls, Screws, Waves
Elbows: Infinities, Diagonals, Waves
Wrists: Infinites, Diagonals. Waves
Fingers: Waves
Thorax: Circles, Infinities, Diagonals, Clovers
Pelvis: Circles, Infinities, Diagonals, Clovers
Lumbar: Circles, Infinities, Diagonals, Clovers
Hips: Circles, Diagonals
Knees: Circles, Infinities
Ankles: Infinities
FCBD

[crubio]

Afternoon

Warrior Wellness Intermediate

C&J 2-24kg KBs
1 set of 21

RPE: 3
RT: 9

Have a great meet, smooth and strong man, and post the results ASAP!

[Scott Sonnon]

Rip'em, amigo! The Tribe's behind you (except for Jack - you need to be careful about Jack back there.)

Have a great meet and safe travel home.

[crubio]

OK the first phase of my training is complete. GPP is up to par, could use some more, who couldn't right? SPP needs work. I found it hard to relax on the platform. Competion is different from training. At least for me, adrenaline was pumping and the thought of "all eyes on you" makes one nervous. Mental toughness training starts now.

I am very pleased I made level two. There was a desire to quite at 48-50. But I persevered through to barely make level two with 55 reps. This in itself is the victory for me. Those last five reps were by and for the tribe.

Notes:

1) I did the 55 reps under adverse conditions. Sleep deprived and hung over . :D :D :D

2) I had a difficult time relaxing and finding my training groove in the meet. My pace of 11 RPM was kind of fast for me right now, where as I wanted to stay between 7-9 RPM. This is where I will be focusing my training on SPP. Relaxation!



My GPP is up to par. The only thing I really need lots of work on is relaxing on the platform and breaking more membranes. I pushed my self beyond the point of one physical barrier, but there are a few more. I will break them in the coming months.

Sorry for the short report.

[Scott Sonnon]

Superb report, amigo! Way to lead the Tribe from the front!

[Rufus]

Chris,

That was a kickass performance, sorry for being to forthcoming with the wine, but hey, you didn't say no! :lol:

Can't wait for February.

Rufus

[crubio]

Thanks Rufus. I enjoyed it!