Another Month goes by, more incredible progress is made daily by members of The Movement.
It does not matter what your goals are
It does not matter what tools you use
It does not matter what “system” you think you are part of
It does not matter “what” you do
It matters “How” we do it. We are experimental. We test. We ask more questions. We use our answers to build better questions. We do not get lost in pondering, because we use our time to do what others are thinking about.
Post your daily PRs here.
Remember the metrics of success- Intensity (load) Volume (total work done) Density (work done in a unit of time) and Quality of movement *better is better)
I look forward to seeing your success and I appreciate you for sharing it here
ATG
{ 116 comments }
6 July 2010
Snatch 110/72 in 7:20 single hand switch, very steady 25 rpm cadence. Stupid hole in my left hand needs to heal so i can get my 240 in under 9
Jerk density and volume
Neck work flexion/extension volume
Pinch wrist work density
Soap swings (thanks Randy) volume and density with 32kg and lots of dish soap…
Soap farmers walk (ddn did not enjoy these) distance
Hi Adam… What weight in the snatches? Keep up the great work work you are doing!
Fredrik/Sweden
7/6/2010
KB snatch total volume, good density.
KB press density and volume at 32kg.
Sumo DL volume and density.
2″ v-bar 215 right and left.
Insane shit Adam comes up with PR.
Tuesday
Can finally hold the top of a one arm pull up and lower a couple of inches under control. It’s coming, the one arm chin at 255 bw. Thank you heavy axle curls.
NICE! Watch out for elbow pain big guy, that is what derails most people chasing the epic OAC
Got it. No signs yet. I think I’m being smart and what I can do looks effortless. There are so many angles to play around with that I’m not feeling overuse. Tons of dips too. I’ve started playing around with one arm chinning and the other arm pinching the rafter. Very interesting feel.
I’d have to second adam about the elbow pain. On the other hand though, I was making considerable progress on the OAC, until I moved and the different bars I played with didn’t test well. Wouldn’t know what I look like now.
Josh that is great. How many are you doing with just your body weight? I am just curious if you can do a certain number of bw pullups , will that mean your ready for the oapu. Or do u think working with weighted pull ups helps more.
Frank, I’m rarely doing more than 7 reps/set for BW pullups, but I might do 100 of them in a training session. I’m doing a lot more low reps with heavier weights. Lots of doubles with the 24kg kettlebell. I’m also playing around with different ranges of motion in the pullup itself. I have heard that you should be able to do this many or that many pullups before adding weight, but I’m not concerned with that yet. My max for consecutive pullups is only 14, but I’m able to add weight fairly steadily.
I have low bw pullup endurance (as of a few days ago reps of 5 or lower), but I tend to be able to knock out “harder” pullup variations easier (ie. 1RM of 60/70lbs in pullups). In my case, they aren’t related.
65lbs for 6 reps on the dumbbell row *max reps*
10 L-Sits *max reps*
& I tried some density work/speed work…. box jump tested alright but bothered my knee a bit so I did push presses which felt better & tested pretty well.
Finally managed to plate curl a 10kg plate… granted its only one rep with my right hand, and it wasn’t the smoothest of motions… but that will come with time!
Also got a nice density PR plate curling 5kg+2.5kg
Intensity with 20kg LCCJ
Short workout today but some nice PR’s, now its time to go paint the walls in my new gym getting ready to move everything in there next week!
Good work Kris.
Deadlift: PR intensity – 315 lbs. Went up pretty easy.
Pistol: PR intensity – 30 lbs/leg Again, pretty easy
Side Press: PR intensity and volume
Had an interesting thing happen today with Snatches. They tested well, but I did not set any PRs.
Just curious, what did your snatch workout look like?
My snatch workout is pretty disorganized now that I think about it. I just set the timer for 10 minutes and start snatching when it tests well. Any suggestions?
Yes, but keep in mind this is only my 2 cents and should just be something to try. [/disclaimer]
Before I started training with Adam daily I basically did not snatch at all because I hated it so much, and the way I did long cycle was similar to that. I used a number of reps per set that I could maintain and I would hammer out tens of sets. My volume and density got better but they were grueling workouts that I dreaded. Even if it tested fine.
Enter ATG
Now I train just 1 set for maximum reps each hand switching once. Sometimes all-out as fast as possible and sometimes at a more reasonable pace.
Every single workout is marked by significantly more reps and usually better density.
6/25 – 70 reps in 3.1 minutes.
6/28 – 82 reps in 4.1 minutes.
7/1 – 90 reps in 3.75 minutes.
7/6 – 103 reps in 4.1 minutes.
You get the idea. In my opinion, this works better.
Logan would also be the guy to ask for ideas and starting points.
David do you train like this with other exercises? Example grip stuff, pull ups etc.just wondering.
Wow! That’s a great idea. I had been dreading snatches, but I had not other ideas on conditioning other than KB juggling. I’m going to give this a shot and see how it goes. Thank you for your help!
What is ATG?
Frank,
Nope, just kettlebell speed work. LCCJ, jerks, snatches.
That’s really interesting, Dave, the way the snatch workouts are going. I found a few times in the last few months that single sets dictated in speed and reps by testing and feel got great results, I wondered if that was just me.
Have you tried that method with any non-ballistic movements?
My bad, already answered that question to Frank.
Continuing to work on getting lean and strong. PRs so far this month:
1) bodyweight dips: 8
2) lowest mass and waist on 6 July of the year and probably decade, 71.9 kg and 82.5 *
3) Massage therapist continues to notice more definition in my back muscles (hard for me to notice of course) so I am losing fat and probably building muscle.
*159 lbs and 32.5 inches – those numbers will go back up as they work in a seesaw but each new PR means I am getting lean . I am 180 cm (5’11″) tall so I am lighter than I want to be but I am trying to get rid of that stubborn layer of remaining fat over my abs – darn being 51.
DL Intensity PR: Pulled 315lbs x 50 in 9:30
Yesterday improved crawling technique both breathing and longer more relaxed strokes…
Today.. Front flips on trampoline.. big improvement both mental and physical…
Straight up, tuck, straight down on the same spot..
For the first time I got the feeling I have been chasing here… i predict big progress here now in both front and backflips.. the movement is exactly the same for the two just rotate opposite… awesome!! So happy to get the technique down and once you get the feel for it a couple of times a new level just opens up..
I have done this so many times on my bike so I know what happens when these breakthroughs happen… It´s all in the head….
On more weight practice realted note I did a 155kg DL double overhand the other night, did 40kg tested, 110kg tested and finally 1x155kg just to see that I got a 2xBW still.. have not DL´ed in a while and never focus specially on it.. After I did them I realised I did all reps double overhand and that is a PR as is 155kg I believe… need more weights, 155kg is all I have…
Fredrik J/Sweden
Awesome. Do you have any trampoline videos?
no I have not filmed any but will do it to check form… this is also a “kids” trampoline and not one those gymnastic big ass ones… it´s 13feet in diameter and that feels pretty small when trying to control 6´3 of lanky frame in there
My goal this year is to do a front and backflip on ground form standstill with good form…
I get so much inspiration from the Parkour stuff and just body control in general…
“My goal this year is to do a front and backflip on ground FROM standstill with good form…”
I´m still dizzy from all the flipping it seems
long cycle clean jerks
everyday smoother and smoother more and more reps less and less time
this is my focus right know.
one arm dumbell snatches looking for 120 by next month 100 is a go on both sides.
Log bar love this thing all kinds of pr with this thing
v bar work just got them can pull 220 with both hands getting better
and killin grippers why do not know do not really train them but # 3 will fall soon
Lovin my life man lovin gym movement things are taking shape for me enjoy it.
Nice work mike. Your like me, love to buy new equipment. Witch log did you get? Did u get the Swager strength one. If so witch weight did you get. Obvious you love it right.
frank
what up buddy frank got this one in elmira new york buy you . Company is New york BArbells it weighs 70 pounds unloaded its the only one i ever used but i love it and the price was right 229 bucks plus shipping thing is sweet it will help my press
I haven’t been training much in the last two months but making the most of out what I do.
In the last week I had a 564lb rack pull, 155 barbell military press and I deadlifted 370lbs three times.
Been working on a lot of falling, intentionally at the gym and unintentionally around the house. The practice does pay off.
All sorts of PRs, but my fav so far was double pronated band deadlifts w short orange EliteFTS bands.
I have an Elite 2×2 rack, so I have it set up with band tension at the bottom (no slack) so the bands are active the whole time. Not sure of the tension at the top, but around 90 lbs from my max lift at the end w no bands.
Did 225 w bands for 10 sets of 3 in 22 min. Started at 135 for 10 set of 3 on 4/14/10
Also, pulled a single of 275 x 1 w bands AFTER all that work.
Single w bands (same set up) was 200 x1 on 4/14 and missed 225 then
Other than 2 weeks I missed, I have been able to slowly add volume in a a linear fashion and PR in density or volume every time like clockwork doing them only once a week. Linear gains in the DL are unheard of for me and DL is not my priority this cycle.
Will keep running it until it stops and then retest DL max.
Rock on
Mike T Nelson PhD(c)
http://www.ExtremeHumanPerformance.com
Double 16kg LCCJ – density
Towel Pullups – reps
HKR – reps and density
Plate pinch @ 2-25lb – reps
These within a three day span.
I went to the mountains to hike Colorado’s tallest peak this week (Mount Elbert, 14,433′). Its not a climb, just a long brutal hike. I’ve done it before in the past when I thought I was in good shape…ie training endurance until I was in a fetal position on the floor. I had the mindset that if I pushed harder in training, the event will become easier. Not the case.
I have cut short all of my sets in my endurance training (snatches, swings, LCCJ, etc) right when my tension/breathing increases and cannot be corrected. I havent trained to be out of breath since I found GM. Barely any distress at all.
During the ascent and subsequent descent I worked within my limits. I used to hike/climb hard until the breathing was labored, stop, rest and continue. This time I stayed at a pace in which my breathing and posture were not affected. I didn’t get short of breath and I got up and down the hike (11.2 miles roundtrip, 4850′ of elevation gain) in 4hrs and 25min. In the past (“younger and in better shape”) I would have a time around six hours.
Goddamn GM.
Steve, I am noticing the same thing in my conditioning for MMA. I’ve been cutting my LCCJ sets early as well but my gas tank continues to improve even though I don’t push things past my breath getting out of sync. Normally I would have thought you have to make yourself dog tired to get good conditioning but this simply isn’t the case.
I can’t wait until I am throwing around the 32′s in the Long Cycle. I have a feeling that once I can do this I can get in the ring with anyone. I may not win but you won’t outwork we and you’ll know you’ve been in a fight.
5 July
6x3min Rounds MMA Sparring with 30 seconds rest. Felt awesome in every range. My counter punching and footwork just keep getting better but I need to work on keeping my eyes on the sternum area while striking and defending so that I can better assess what is coming at me.
Unfortunately I jacked up my lumbar spine, nothing serious but a lot of stiffness and a little bit of pain. No doubt it was from the heavy ass swings a few days earlier and having not been able to grapple in over a month due to the previous foot injury. Nevertheless I am getting better, even if there is a minor setback here and there.
I really want to fight again, especially seeing Justin (training partner and fighter I am helping prep for fights) clean house in the local show the last three events. I know I have the skills but I have some mental blocks I need to get rid of by getting stronger. I’m not sure why, but I know when I am at a certain point in my S&C I will be ready to make a serious run at MMA. I want to eventually turn pro. UFC champ would be great and all but for now I want to make money from fighting which is getting more and more realistic with the rise of MMA.
PR’s – Intensity and Movement Quality
6 July 2010
Just a little Handstand Pushup work today.
11 min block – 3,2,1,1,2,2
5 min block – 3×5 HSPU partials mixed with lateral handstand walks on the wall. The walks and holding the handstand felt especially strong.
PR’s – Density, Volume
7 July 2010
Back is still giving me some sass so as a result I’m keeping away (coincidentally they don’t test well) from lower body / full body moves until I’m healed up.
6 min block – Chins – 8,7,6,5,4,3,2,1 – 36 reps in 6 minutes or 6 reps on the minute, not too shabby.
PR’s – Density
Yesterday..
-1 arm jerks 16kg: 16/16 in 1min flat
-snatch 16kg: 25/25 in 1min 42sec
Today..
-1 arm jerk 16kg: 17/17 in 54sec
-Negative pistol with 16kg counterweight 10min block: 13/13reps (9/9 last time with 12kg counterweight, intensity, volume and quality PR)
-Flat tuck back lever on bar: 13+14+13sec (baseline)
Really like doing the speed jerks, I actually do more of a proper jerk because there isn´t time to “cheat” with the arm to press when doing them at this speed…
Feel it in my legs as u should in the jerk… also feel dense in my shoulders as I usually do after pressing for lot´s more reps…
Intresting to see where this goes…
… that should say “flat tuck FRONT lever” ……
8 July 2010
Reverse Grip Bench Press Intensity and Volume
Snatch big ass volume and density
Jerk volume
3 gooseneck pullups, 1 +10lbs, and 1 +20lbs
01JUL2010 Alternate Free Handstand Hold for :30 with HSPU Negatives . . . did 7 sets, more time in HS sets than previous.
02JUL2010 Free HS Hold :30 sets 8 sets, volume PR, Rope Climb 22ft did 4 easy climbs.
03JUL2010 HSPU partial reps with a full negative tacked on after. Did 11 sets in 19:00, volume PR, Chin-ups did 87 reps, all sets of 8 except last set of 7, volume PR.
04JUL2010 Gripper CoC1 – worked parallel sets for 11:00, intensity, volume PR, some KB armbars with a 12kg, then Deadlift with 120kg 4 x 3 in 9:00.
05JUL2010 Free HS Hold :30 sets 9 sets, volume PR, Pull-up 90 reps, all sets of 10, volume PR + nice sustainment of sets of 10.
06JUL2010 HSPU partial reps + full negative. Did 14 sets. Partial reps were deeper (approx. 3/4), volume PR, 1-arm Row in Lunge w/ 32kg bell, 72 reps in 8:50, intensity PR, did easy barefoot 1 mile run to finish.
07JUL2010 Nothing tested well, off day.
08JUL2010 1/2 HSPU 7 sets of 4 in 12:00, volume PR, Free Handstand hold practice for 10:00, 1 set of strict Push-ups, Double Kettlebell Front Squat 32kgs 5×4 in 8:10 – previous was 5×4 in 16:00, then 2 more sets for 7×4 in 13:40.
09JUL2010 A.M. Free Handstand Flex Arm (Depth) Holds alt w/ Rope Climb (Hands only – started seated on ground) . . . did 7 depth holds + 3 climbs, quality PR on Depth Holds, Intensity on Rope Climbs (due to extended climb range).
10JUL2010 Double LCCJ 24kgs Worked for :30 / Rest for :90 Did 7 reps in each of the :30 work periods except one did 8 for total of 57 reps. Very easy, but felt just right. Did some FMA sparring beforehand.
11JUL2010 Free Handstand Flex Arm Hold (getting deeper) w/ a press back to full handstand on most hold sets. Worked for 18:00. Volume, quality PRs. Set of strict pushups. Then 22ft Rope Climb (start seated on ground), did 3 sets stacked with 2xKB FSQ with 16kgs sets of 15 in 12:15. Big Quality PR in Rope Climb.
12JUL2010 CoC1 w/ set intensity, volume PR. Single-Leg Deadlift 32kg Intensity, volume.
13JUL2010 Started w/ Free Handstand Hold for 35sec. 2xKB MP 24KGs 7 x 6 in 19:27, more reps (6) per set this time but did not beat total volume from last time. Density PR. 2x KB FSQ 32kg Slim Volume PR by 3 reps. Snatch 24kg 23L,23R in 2:25, density PR. All in all, didn’t feel like an impressive day. Started off working Handstands, but for some reason wasn’t there mentally so I went w/ double KB presses.
Max Rep on Chin ups
Distance Broad Jump
9 July 2010
Close grip Bench press intensity/volume/density
Long Cycle Clean and Jerk- most reps in single set at competition pace
7/8
Pistol intensity, volume, density.
Chin-up intensity, volume, density.
KB snatch epic volume & density PR with the 20kg.
7/9
Deadlift volume @ intensity, reps per set.
Bench press volume.
Pull-up volume, density, reps per set @ intensity.
LCCJ volume.
Been rare to train lately (approx once a week). Our baby is overdue (due date was the 07/07/2010) and my wife isn’t taking it well, so her state is much more important than my skills.
Got one in today though:
Wrestler’s Bridge: Vol PR; Intensity PR x2 (time of hold; hold w/o hands).
Push-ups: Vol PR; Density PR for prev max Vol.
Probably got a Volume PR on Reverse Push-Ups and holding Gymnast Bridge as well, from just fucking around with them. Very fun to me.
On vacation but I brought two bells with me to workout with. I have been working with the one set that david and Adam have been using. I been doing one set with snatches and jerks. Seems to be working great. Especially since I dread snatches and they use to leave me hurts for weeks. Testing a lot of weird body weight movements to learn more about my body.
11 July
Lccj, single arm press, snatch all speed and reps per set
12 july 2010
close grip bench press volume, density
huge snatch improve, knocked off 1 minute off of a set of 100 reps
lc intensity
pinch swings intensity and volume
Deadlift intensity & volume. 425 x 4, 3, 2.
KB snatch numbers continue to improve.
KB press reps per set and volume PR with 32kg.
Easily pressed 36kg today.
Easy 32kg BUP singles. Can do it at will now, not just on a good day.
Made some progress with OA pull-ups with rope on the assist arm.
My 16kg snatch progress:
56 reps in 4
54 reps 4.15
68 reps in 3
70 reps in 3.18
90 reps in 3.75
103 reps in 4.1
85 reps in 3.5
92 reps in 3.0
tonight I hit density PRs in bottoms up pressing the 40kg and plate leverage with a 25lb
Big density prs on rowing the 40kg kb
volume pr on cleaning and pressing the 28kg kb, with a clean before every press, 69 in 10 minutes. got interrupted once and had to read max a story between sets.
Juggling consistency with the 16 improves. Starting to string together more patterns
Double overhand deadlift, bottom start. Hit 235 x 3 for 10 sets with band tension starting at the bottom, vol PR
KB juggling, hit some flat spins w the 24 kg left and right hand and a few minutes with the 24kg–wow, that is quite a bit more work than the 16 or 20 kg, but fun to do outside in the sand volleyball court.
Which patterns are you doing Josh?
Rock on
Mike T Nelson PhD(c)
http://extremehumanperformance.com
KB Press has been testing well this whole week. Nearly every day PR in KB press volume and/or density.
Chinup – volume.
Most importantly, since Grip & Rip and GM Protocol, my left shoulder pain has disappeared. A couple of months ago I couldn’t take a shirt off without wincing in pain from my left shoulder, now I’m pressing and improving with light KBs everyday.
Ron
great to see you posting and i am so happy to see you out of pain
So awesome.
13 July
Reverse grip bench press
Intensity and volume, most reps at higher volume yet
KB swing – density
Pushup – volume
15/07/2010 -
Ledge Pull-Ups – Vol.
Reverse Push-Ups – Vol & Intensity/Quality (Full ROM of Gymnast Bridge)
7/14/10 Chinup volume
Intensity on left arm KB BUP, but volume & density way down so I’m going to go back to lighter KB on the left.
15 July 2010
Close grip bench press intensity, volume, density
Deadlift, Volume, Density (12 minutes to 6- holy shit)
body fat is dropping again
11 July 2010
Ring Dips for sets of five. Quality of Movement PR
14 July 2010
Double Press Ladders – 2×1,2,3,4,5 @ 24+24kg in 9min. Big Density PR.
Snatch 5x5x5 @ 32kg
15 July 2010
10×10 Swings @ 32kg
1ox10 Darc Swings @ 24kg
10×10 Overspeed Swings @ 16kg
10×10 Pushups @ BW
Time – 15-18min (forget timer) PR’s in Movement Quality and Density
11/7. Flat tucked front lever volume PR, 1-arm jerk 16kg volume PR
12/7. 1-arm jerk 16kg volume/density PR, juggling 16kg kb 5min with just 1drop(stop) doing all sorts of patterns… BIG confidence, movement PR in bike riding, stuff that´s been sketchy in the past get´s done without hesitation and all over movement on the bike is better than ever (even when I was riding 3-5hours a day!)
So happy to being able to get back to riding after a couple of years without almost no riding and being able to perform at the same level or even better in some areas then before thanks to my other training and current mental attitude toward practice in general!!
14/7. Snatch 16kg volume PR, Flat tucked front lever volume & quality PR and lots of quality Pr´s in different parkour movement´s… Kong leaps on a table both width and length wise done easy with confidence, front handsprings, front flips on trampoline big quality PR!
15/7. Testing different 1-arm jerk movements and speeds… very interesting!
Wednesday: one arm pullup progress: now lowering 75% under control
Handstand pushup progress- can lower under control
Ring dips: volume, intensity, and ROM
Thursday: big volume and density PR in push pressing the 24.
7/13
Bench press density.
Shrug volume & density.
7/14
Pull-up volume.
Deadlift volume, density, intensity.
KB snatch density.
7/15
Push press volume & density.
7/16
Epic deadlift density PR
More KB snatch progress
Bottoms-up Press 24kg reps/set PR.
20 min block – Alternating sets of Front Squats with LCCJ
Double FSQ – 5×10 (16′s)
LCCJ – 5×20 (16′s)
Light weights tested and felt wonderful today. Moved 17,500lbs only using 16′s for a very big volume/density PR.
Friday:
Lots of chins with the 32 for big pullup volume PR
LCCJ reps/set with the 24s
Rolling Thunder – Volume and density
Walkouts 52kg stacked press = volume
Felt great. Awesome workout.
Also, I’m getting close to a muscle up on the bar.
Deadlift reps/set PR.
LCCJ reps/set.
Pull-up new reps/set, volume, density at highest load evah.
17 July
close grip bench press– Most reps at intensity.
Euro pinch volume, and density
Deadlift volume and density
18 July
Euro pinch volume
Vulcan gripper volume
KB snatch density
KB jerk intensity
KB LCCJ Speed
i did a normal width press up last week, and a standard width barbell curl. this is the first time i have done this without pain for over a year. have been following my body’s biofeedback for 3 months now and this is my favourite pr so far.
1-arm speed jerk 16kg volume, flat tuck front lever volume….