Schubert's Computer Geek to Soldier Carpenter March

[jimschubert]

Day #1:
Session #1
Inspired by Coach Sonnon's DD Death March, I planned to do the following:
a. WW Intermediate
b. 1 x 53-lb. KB Clean/Bent press/Windmill stand/Clean/Park
+20 sets of 5 reps per arm in 20 minutes
c. Vibration Drills

I actually did:
a. WW Intermediate
b. 1 x 53-lb. KB Clean/Bent press/Windmill stand/Clean/Park
+2 sets of 5 reps per arm in 5 minutes
+RPE = 8.5
c. Vibration Drills

Comments:
I'd never used the 53-lb. KB before. So I discovered the original plan was way too ambitious as I used all my mental focus to keep the arm straight on the third rep of the windmill stand in the first set.

I changed plans when I noticed my recovery was taking way too long (and the first set took 80 seconds). I adjusted to wait until I had caught my breath and then repeated. Every rep after the first in the second set required lots of spirit to keep from dropping the KB on myself.

I plan 3 more sessions today:
1. a fartlek running session (for military prep)
2. a 20 sets of 5 CB Swipes after warming up with WW Intermediate & Dikhaniye
3. a De-SISSified Burpee (10 sets of 5) and CB Mills (20 sets of 5 in 20 minutes)
I'll post right after I do each.

[Scott Sonnon]

Jim,
Looks solid, and really glad that you're cybernetically adjusting your program to meet your up-to-date assessment of your performance levels.
I'd suggest dropping down to practicing a KB clean or clean and jerk, rather than the routine I did during the first DOUBLE-D. Since you're new to KBs, the complexity is too high when adding in density.
Let us know how your evening session progresses, and keep the progress reports coming.
Soldier, Be Strong!

[jimschubert]

Thanks for the feedback and encouragement, coach!

Had to help my girlfriend with computer problems. Missed the fartlek workout.

Did the CB workout #1 - Swipe with 15-lbs. per hand.
Goal was 20 sets of 5 in 20 minutes.
Actual was 7 sets of 15 in 15 minutes (had to stop for 5 minutes to help fix girlfriend's computer again between sets 5 and 6). RPE was around 5.

Later I'll do the Mills 20 sets of 5 in 20 minutes.

I'll keep you posted. :D

[jimschubert]

Okay. I just finished the third session. I planned to do de-SISSified burpees 10 sets of 5, followed by Mills with 15-lb. CBs alternating hands for 20 sets of 5 in 20 minutes.

Actual:
I was rushed and did not have time for the burpees.
I did 20 sets of 5 with the 15-lb. CBs in 8 MINUTES!
I just kept alternating without a break for 10 sets of 5 in 3 minutes. I then rested for 2 minutes and did another 10 sets of 5 in 3 minutes.

Tomorrow will just be WW.

Monday should be fun.

[jimschubert]

Sunday was day #2. Did WW intermediate. Felt good.

Today:
Session #1 (am):
+5 sets of 5 reps of Clean/Bent Press/Windmill Stand/Clean/Park in 5 minutes [felt like Tabata protocols]. This time I used the 35-lb. KB instead of the 53-lb. It felt much more like a hard cardio workout and not like a max strength workout like the 53 did.
+Vibration Drills (felt really good and energizing)

Fartlek ladders coming before lunch.

[jimschubert]

Okay. Session #2 - Fartlek ladders.

Planned: 20-30-40-50-60-50-40-30-20 strides of walk-trot-run-jog-sprint
("stride" = a count every time my left foot strikes the ground)
trot = effortless gait
jog = knee drive to 15-30 degrees from vertical
run = knee drive to 30-45 degrees
sprint = knee drive to 60 degrees

Actual: 20-30-40-50-60-double over and performance breathe for 2 minutes, walk home.

Distances: 1 mile out and 1 mile back. Turnaround was after the 60-strinde walk and before all other 60-stride reps. Time at 1 mile was 10:52. Total time was 25:27.

Comments: I'll wear my heart rate monitor next time I do this one because I'm pretty sure I hit my maximum heart rate on the last (60-stride) sprint. This might work better as a descending pyramid after a warm-up. And I'm not sure it's the best route to get me to a sub-12 minute 1.5 mile run.

I think next run will be 400m and 800m repeats to drill the exact pace I need. What does everyone else think?

CB Swipes coming up this afternoon (aiming for 6 sets of 18).

[jimschubert]

OK. I'm starting to dislike the phone. It rang and I had to leave mid-workout.

Goal: 6 sets of 18 Swipes with the 15-lb. CBs (ideally in 6 minutes)
Actual: 5 sets of 18 Swipes in 18 minutes (the base of my right thumb kept cramping up - I'm left-handed) then the phone rang. So I could have done the 6th set but didn't get a chance to get it in.

I'll probably do 1 more set after I type this. See y'all tomorrow.

[Scott Sonnon]

Jim,
Phones are the bane of concentration. Turn'em off. :evil:
Throw some DROMS for your thumbs and fingers, and include wrist DROMs. Coupled with Vibration drills before, after and between sets, and it should resolve the issue. Also, once you get your Swipe form down, there's a place in the Zero Position of the technique which will allow you to do some digital DROMS and release that tension... which is probably either over-grip, or under-use.
Keep up the good work.
Soldier, Be Strong!

[jimschubert]

I'll be turning the phone off during workouts from now on, Coach.

My cycle was interrupted by an extended fence-building spree/job. I worked with something called a ground spike (galvanized 32" spike for holding fence posts). You place it into the ground with a short 4 x 4 post in it and use a sledge hammer to drive it into place. It takes about 130 sledgehammer strikes per spike to put it into the ground to the right depth. I was the only one on the crew who could drive these all day long. I believe I owe that all to Clubbell training.

Tomorrow I will be starting back at ground zero. I'll post the re-start work-out and let everyone know what's going on.

Today I did the Intermediate WW and a progressive workout for high roundhouse kicks (I may have some martial art film work coming up and I want to get those silly high kicks into clean, sharp shape).

See everyone tomorrow.

Jim

[Scott Sonnon]

Congratulations, Jim on superb stamina!

[jimschubert]

Goal:
3 sets of 5 Cleans per side (switching after every 5th) - 53-lb. KB
8 sets of 14 Mills per side (switching after every 14th) - 15-lb. CB

Actual:
2 sets of 5 cleans per side:
RPE = 8.5; RT=6.5 (out of 10);
Pleasure/Pain (P/P) = +2 (-5 to +5);
Energy Level (E) = +6.5;
Mood = E * P/P = 2 * 6.5 = 13.0 (out of a possible range of -50 to +50)
2 minute rest;
1 set of 5 cleans per side
RPE = 8.5; RT=8.5
Pleasure/Pain (P/P) = +2 (-5 to +5);
Energy Level (E) = +6.5;
Mood = E * P/P = 2 * 6.5 = 13.0
8 sets of 14 Mills per side with no rests :D
RPE = 3.5; RT=8.5 (out of 10);
Pleasure/Pain (P/P) = +3 (-5 to +5);
Energy Level (E) = +6.5;
Mood = E * P/P = 3 * 6.5 = 19.5

Felt good. Average mood was positive (15.2). Enjoyed the Mills more than the cleans. Average RPE = 6.8; average RT = 7.8. Mildly looking forward to workout #2 and quite looking forward to workout #3.

Current E = +1, current P/P = +1, current mood = +1. This is 19 minutes after end of workout. Time to eat :D

Jim

[jimschubert]

Warrior Wellness - Intermediate
RPE = 2.0; RT=8.5;
P/P = +3 (-5 to +5);
E = +5.5;
Mood = E * P/P = 3 * 5.5 = 16.5

Felt good again. Balance during the FCBD was much better on the right leg today (I'm left-handed and left-footed) for some unknown reason.

Current E = +2, current P/P = +1, current mood = +2. This is 1 hour after end of workout. (Did a very high-quality trumpet workout after session and before logging it) Moderately looking forward to next session.

Jim

[jimschubert]

Goal:
18 sets of 6 reps of Swipes with 15-lb. CB + Be Breathed-style Janda sit-ups in 18 minutes
10 back hyperextensions with a twist (from Yessis' Kinesiology text)
10 reverse russian twists
10 of Pavel's forced exhalations with vacuum at end (5-second)

Actual:
18 sets of 6 reps of Swipes with 15-lb. CB + 8 sets of Be Breathed-style Janda sit-ups in first 8 minutes and 1 set in last minute
RPE = 7.0; RT=8.3;
P/P = +3 (-5 to +5);
E = +7.5;
Mood = E * P/P = 3 * 7.5 = 22.5
10 reverse hypers with a twist
RPE = 4.0; RT=9.5;
P/P = +3 (-5 to +5);
E = +7.5;
Mood = E * P/P = 3 * 7.5 = 22.5
10 reverse russian twists
RPE = 6.0; RT=7.5;
P/P = +3 (-5 to +5);
E = +7.5;
Mood = E * P/P = 3 * 7.5 = 22.5
10 of Pavel's forced exhalations with vacuum at end (5-second)
RPE = 4.0; RT=9.5;
P/P = +3 (-5 to +5);
E = +7.5;
Mood = E * P/P = 3 * 7.5 = 22.5

Average RPE = 5.25; Average RT = 8.7.
Average E = +7.5; Average P/P = +3; Average Mood = 22.5.

Tonight I'll do some isometric stretching before bed (based on a Health For Life routine sequence). See y'all tomorrow :)

Jim

[jimschubert]

Was unable to get in a WW session yesterday. Felt mobile today, though.

Goal:
3 sets of 6 Cleans per side (switching after every 5th) - 53-lb. KB
7 sets of 15 Mills per side (switching after every 14th) - 15-lb. Clubbell®

Actual:
2 sets of 6 cleans per side:
RPE = 9.0; RT=8.5 (out of 10);
Pleasure/Pain (P/P) = +1 (-5 to +5);
Didn't enjoy it at all - felt annoyed at having to do the KBs at all
Energy Level (E) = +7.5;
Mood = E * P/P = 1 * 7.5 = 7.5
2 minute rest

7 sets of 15 Mills per side with no rests
RPE = 4.5; RT=8.5 (out of 10);
Pleasure/Pain (P/P) = +3 (-5 to +5);
Energy Level (E) = +7.5;
Mood = E * P/P = 3 * 7.5 = 22.5
I really was looking forward to the Mills. I might phase the KBs completely out for a while. I also think I'll start saving for 20-lb. CBs as soon as I get a job again.

Average mood was positive (15.0). Enjoyed the Mills way, way more than the cleans. Average RPE = 6.75; average RT = 8.5. Annoyed at having to put workout #2 in before I can play with the CBs again and really looking forward to workout #3.

Jim

I don't love cleans either. Try substituting snatches, much less of a grunt move. If 2x6 cleans was an RPE of 9 you might want to consider a 1 pood. Always using the heavier KB also makes it more of a slog.

The CBs are way more fun, but the ugly little balls do have a charm all there own.

Bill

[jimschubert]

Thanks Bill. I think I will go back to the 1 pood. And I do find snatches easier. I really appreciate the feedback.

On to the next workout. Skipped the WW Intermediate. I'll do it tonight. I want to guide my girlfriend through the basic, so that should be fun :?

Goal:
15 sets of 7 reps of Swipes with 15-lb. Clubbell® + 7 & 1 Be Breathed™-style Janda sit-ups in 15 minutes
10 back hyperextensions with a twist (from Yessis' Kinesiology text)
10 reverse russian twists
10 of Pavel's forced exhalations with vacuum at end (5-second)

Actual:
15 sets of 7 reps of Swipes with 15-lb. Clubbell® + 7 sets of Be Breathed™-style Janda sit-ups in first 7 minutes (5th, 6th and 7th sets were much slower and harder) and 1 set (no problem) in last minute
RPE = 7.0; RT=8.6;
P/P = +2 (-5 to +5);
E = +7.5;
Mood = E * P/P = 2 * 7.5 = 15.0

10 reverse hypers with a twist
RPE = 3.0; RT=9.5;
P/P = +2 (-5 to +5);
E = +7.5;
Mood = E * P/P = 2 * 7.5 = 15.0

10 reverse russian twists
RPE = 5.5; RT=7.5;
P/P = +2 (-5 to +5);
E = +7.5;
Mood = E * P/P = 2 * 7.5 = 15.0

10 of Pavel's forced exhalations with vacuum at end (5-second)
RPE = 4.5; RT=9.5;
P/P = +2 (-5 to +5);
E = +7.5;
Mood = E * P/P = 2 * 7.5 = 15.0
(Last 2 control pauses with vacuum were very difficult to hold for 5 seconds - just shy of reaching the heaving point)

Average RPE = 5.0; Average RT = 8.775.
Average E = +7.5; Average P/P = +2; Average Mood = 15.0.

So RPE dropped, but so did mood from last Swipe workout to this one. I feel it's probably those annoying sit-ups.

I wish I could get the sit-up tempo faster than 2 in every 5 seconds (on the early sets). :evil: Any ideas?

Jim

[Scott Sonnon]

Jim, which Be Breathed Spinal Rock are you performing?

[jimschubert]

Coach,

I'm not. I'm doing Janda-styte sit-ups (bent-knees, dig heels into floor toward buttocks) with Be Breathed-style breathing and motion. So I do an arch (like Hanna recommends in Somatics) with an inhale and pulling the elbows into the floor and rotating the pelvis anteriorly. Then I exhale and compress and roll up into a situp position and inhale at the top as my chest expands again.

I find the Be Breathed progressions fun, enjoyable and easy. I want to be able to do 50 non-anchored sit-ups in 1 minute to pass selection again for the military. (I also need to do a sub-12 minute mile-and-a-half [at 14 minutes right now], 6+ chin-ups [no problem], and more than 30 push-ups in 1 minute [aiming for 50; haven't tested in about 6 weeks] but the sit-ups are my personal bane for some weird reason)

And I really love the clubbell exercises. :D When I have gotten out of my debt hole I want to do the ROSS idp and the CST. But I don't know when that will be. :(

Jim

[Scott Sonnon]

Jim, what are the sit-up form requirements for your particular PT test? I ask because for example, there is a difference between the Performance Mill (used for increased strength and fitness) and the Technical Mill (used in competition to maximize volume while minimizing effort.) The same is true of sit-ups if form requirements are flexible enough.

[jimschubert]

Coach,

The sit-up requirements are simple. Basic position of knees up and feet on floor, hands behind head, sit-up until elbows touch knees (or they don't count it), no anchoring of the feet.

Do as many sit-ups as possible in one minute. Pace is up to you.

Later, during phase training it becomes as many as possible in two minutes.

My primary technical problem that creeps in as I start to get tired and slow down is my feet try to come up off the floor. The advance indicator this is about to happen is my pace starts to slow down and there is almost a "catch" in the movement as I reach the point where it basically switches from my abdominals to my psoas and iliacus (about when the last vertebrae attached to a rib starts to come off the floor).

Does that answer your question, Coach?

Jim

[jimschubert]

I went down to the recruiting center today. They just received the new testing requirements. Sit-ups now have the feet anchored.

Jim

[Scott Sonnon]

Jim,
We're about to publish the new issue of CST Magazine, and then I'll be free to throw some pointers your way.

[jimschubert]

Goal:
6 sets of 17 Mills per side (switching after every 17th) - 15-lb. Clubbell

Actual:
6 sets of 17 Mills per side with no rests
RPE = 4.5; RT=9.0 (out of 10);
Pleasure/Pain (P/P) = +3 (-5 to +5);
Energy Level (E) = +7.5;
Mood = E * P/P = 3 * 7.5 = 22.5
I really was looking forward to the Mills.

Average mood was positive (22.5).
Average RPE = 4.5; average RT = 9.0.

Time to get ready for my new job :)

Jim

[Scott Sonnon]

Well done, Jim.

[jimschubert]

Goal:
13 sets of 8 reps of Swipes with 15-lb. Clubbell + 7 sets of 8 Be Breathed-style foot-anchored sit-ups in 13 minutes
10 back hyperextensions with a twist
10 reverse russian twists
10 of Pavel's forced exhalations with vacuum at end (5-second)

Actual:
13 sets of 8 reps of Swipes with 15-lb. Clubbell + 7 sets of 8 Be Breathed-style foot-anchored sit-ups in 13 minutes
RPE = 8.5; RT=8.75;
P/P = +2 (-5 to +5);
E = +7.5;
Mood = E * P/P = 2 * 7.5 = 15.0

10 reverse hypers with a twist
RPE = 5.0; RT=9.5;
P/P = +2 (-5 to +5);
E = +7.5;
Mood = E * P/P = 2 * 7.5 = 15.0

10 reverse russian twists
RPE = 4.5; RT=8.0;
P/P = +2 (-5 to +5);
E = +7.5;
Mood = E * P/P = 2 * 7.5 = 15.0

10 of Pavel's forced exhalations with vacuum at end (5-second)
RPE = 5.5; RT=9.5;
P/P = +2 (-5 to +5);
E = +7.5;
Mood = E * P/P = 2 * 7.5 = 15.0

Average RPE = 5.875; Average RT = 8.9375.
Average E = +7.5; Average P/P = +2; Average Mood = 15.0.

The foot-anchored sit-ups went well. I want to get my average speed up a bit more (it's around 3 seconds each) to about 1 to 1.2 seconds each.

My goal is to do WW Intermediate before bed.

Jim

[jimschubert]

Goal:
5 sets of 20 Mills per side (switching after every 20th) - 15-lb. Clubbell

Actual:
5 sets of 20 Mills per side with no rests
RPE = 6.5; RT=9.2 (out of 10);
Pleasure/Pain (P/P) = +3 (-5 to +5);
Energy Level (E) = +6.5;
Mood = E * P/P = 3 * 6.5 = 19.5

Average mood was positive (19.5).
Average RPE = 6.5; average RT = 9.2.

Jim

[Scott Sonnon]

Way to go, Jim. Gettin' rockin'.

[jimschubert]

Goal:
4 sets of 25 Mills per side (switching after every 20th) - 15-lb. Clubbell

Actual:
4 sets of 25 Mills per side with no rests (total time = 5 minutes 42 seconds)
RPE = 5.5; RT=9.5 (out of 10);
Pleasure/Pain (P/P) = +3 (-5 to +5);
Energy Level (E) = +7.5;
Mood = E * P/P = 3 * 7.5 = 22.5

Average mood was positive (22.5).
Average RPE = 5.5; average RT = 9.5.

Jim

[jimschubert]

Session #2:

Led my girlfriend/spousal equivalent through some Body Flow and Feldenkrais followed by vibration drills. She loved it. Her stomach has been bothering her and the scorpion and basic vibration drills left her feeling much better. (I had a hunch)

Session #3:

Goal:
12 sets of 9 reps of Swipes with 15-lb. Clubbell + 6 sets of 9 Be Breathed-style foot-anchored sit-ups in 12 minutes

Actual:
5 sets of 20 reps of Swipes with 15-lb. Clubbell + 2 sets of 20 & 1 set of 11 Be Breathed-style foot-anchored sit-ups in 12 minutes
RPE = 9.0; RT=8.5;
P/P = +3.5 (-5 to +5);
E = +8.0;
Mood = E * P/P = 3.5 * 8.0 = 28.0

Average RPE = 9.0; Average RT = 8.5.
Average E = +8.0; Average P/P = +3.5; Average Mood = 28.0.

Jim

[Scott Sonnon]

Hunches are key... most people ignore them. Well done.