Eugenegiriguy Training

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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jakeheke
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Re: Eugenegiriguy Training

Post by jakeheke » Wed Dec 02, 2009 8:29 pm

Hey,Iam firmly beliver of timed sets. But I belive that its good to do some high intensity training(intervall training). Sergey Rachinskiy gave us some programs.He used timed sets too+ intervall training. When my timed sets stuck and I cant move further,I changed my program and work 1or 2 week with intervalls with lihter bells and fastes pace. Total volume drops in that week but intensity goes up :-k
It changes my nervous system and usually timed sets goes better way after that.
In Rachinkiys program is that it waves and have 2 week cycles. 2 week timed sets and 2 week intervall set.
To me it could goes like: in timed sets I used pace 8-10 with 24kg(jerk). In intervall I used 16kg-20kg and pace is 14-16. First train 1 minute work pace 16,one minute rest,etc. 6-10 minutes work. Same idea with snatch.
Second training is 2 minute work pace 14,2 minute rest etc. 6-10 sets.
Of course ,limiting factor is GOOD TECNIQUE :idea: I feel that if I work too long with same time ,pace ,bell, I create some barrier(speed,time,power). Its good stimulus to your C.N.S.

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Sat Dec 19, 2009 10:33 pm

SE Championships was a mixed bag for me. I had a total disaster with jerks and reasonably good snatches. I dropped the bells in the fourth minute of my jerk set with no thought, plan, regrets, or relief. I simply could not do another rep. Why? Primarily the impact of a 12 hour campaign to lose weight. I was dehydrated and had very low blood sugar. After eating everything that didn't move within reach and drinking copious amounts of liquids, I felt human again and did OK on snatch.

Additionally, I had dislocated my back a week prior and my glutes were braced like a brickyard. Literally a pain in the arse. That was not so much a factor in the competition, but did lead to the need for R&R for the next couple of weeks.

Now after a bunch of massage and chiropractic, rowing the past two days without pain.
Yesterday did an easy 5K, and today [email protected]:47.

It's good to be active again. Hopefully next week will begin ball busting again.
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Thu Dec 24, 2009 8:58 pm

Yesterday

10 min bike
JM 5M
1x8kg swing 15/15
OAJ
1x8kgx10/10
1x12kgx5/5
1x16kgx5/5
Jerk
2x12kgx5
2x16kgx50x10rpm 5M
Sna
1x12kgx5/5
1x16kgx54/54x18rpm 6M
OAJ
1x24kgx15/15/15/15
Swing
1x24x30/30
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Fri Dec 25, 2009 11:09 pm

duplicate
Last edited by eugenegiriguy on Fri Dec 25, 2009 11:10 pm, edited 1 time in total.
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Fri Dec 25, 2009 11:09 pm

10M bike
JM
OAJ WU 1x8kg, 12kg, 16kg, 20kgx5
Jerk
2x16kgx5
2x20kgx15rpmx1M work/1M rest 150 R total
30M rest
Snatch
WU 1X8KG, 12KG, 16KGX 5/5
1X16KGX120RX20RPM 3M/3M
10M bike
stretch
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Mon Dec 28, 2009 1:22 am

Labours of Cardio-logikal shite 30M
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Tue Dec 29, 2009 4:17 am

10M bike
JM
KB OAJ up the ladder 5x ea
Jerk
2x20kgx1M/1M intervalsx15rpmx 10 work sets got 15 rpm in sets 1-8, set 9 was 14, set 10 was 13
Snatch
1x16kgx120x20rpm 3/3M
10M bike
stretch
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Tue Dec 29, 2009 11:35 pm

Today's fun

10M bike
JM
KB OAJ ladder x5
Jerks
2x20kgx36x18rpm (2M), 3M rest, 2x20kgx?x17rpm (2M) got 17 the first set and have to look at video to count the second set. Know it wasn't 17, but too brain dead to know what it was. :)

row 5K easy 2:40 pace (27M)
bike 10M

Physical Therapist says I look like I'm bent. I could have told him that. I wonder if straightening me out will add to my numbers? A good focus for gambling. Wonder if the local book would take it?
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Thu Dec 31, 2009 4:40 am

10M row
JM
ladder snatch to 20kgx5/5 ea
1x20kgx150x15rpm change hands every minute
seated press BB 35kg x 25, 15
bike 30M
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Thu Dec 31, 2009 4:29 pm

8:26 am going to do a little light jerk test set today of 7M with 16s. Let's see what happens. Like a tattoo, making intent public signifies commitment. Of course, the last time I got nuts about making an intent public I made a total ass out of myself. =D>

10M bike
JM
2xladder up to 16kg
2x16kgx16,16,16,12,12,12,16
row 25Mx2:40 pace
bike 25Mx sub AT

hour ride in the pouring rain on Ducati. :yawinkle:
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Sat Jan 02, 2010 5:28 am

warm up today was a present to my wife - I cleaned the house. Nice present but I can think of more fun ways to warm up!

Thrusts

2x20kgx16,16,16 - 3M rest - 14,14 - 2M rest - 12 - 1M rest - 16.

Fixation holds
was going to do 10M with 2x32kg, but it hurt my hip so did ladder with 2x32kgx2M, 2x28kgx2M, and 2x24kgx2M. All pretty much consecutive - just enough time to set down the pair I was using and pick up the next.
David

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Re: Eugenegiriguy Training

Post by eugenegiriguy » Tue Jan 05, 2010 2:15 am

Monday 1/04/10

microcycle 1

10bike
JM
OAJ/J ladders up to 24kgx5ea

Jerkes
2x24kgx1M work/1M rest intervals: 15,15,15,13,12,10,10,10,10,10

Snatches
1x16kgx120x20prm 3ML/3MR

45o Egoscue reintegrative training - this is being done due to structural imbalances causing multiple injuries over the years. The therapist at my evaluation yesterday was able to effect about a 50% change in spinal deviation through the exercises. I'll post some photos later.
Last edited by eugenegiriguy on Wed Jan 06, 2010 5:07 am, edited 1 time in total.
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Tue Jan 05, 2010 8:12 pm

Tues 1/5/10

J

usual w/u

2x24kgx18,9 rest 1.5 18 rest 3M 14,4

this was a totally cluster fuck. Supposed to do 18,18 rest 3M 17,17. screwed up the timer and quit prematurely (premature quitulation) on the second set. Pissed me off so after 1.5M did the 18 that was supposed to be done. Rested 3M and almost got 3rd set but was toast on the last set.

So be it. Tomorrow is another day.
45M Egoscue structural reintegration and 6M of crawling around the house with a 10lb X-Vest to retrain my gait. Today for the first time I was able to find a rack position where my glutes and quads weren't tense. Total skeletal alignment and bell placement. Very promising stuff.
David

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Re: Eugenegiriguy Training

Post by eugenegiriguy » Thu Jan 07, 2010 3:42 am

Wedns 1/6/10

Very rushed day. Rush, rush, rush.

Snatches

1x24kgx150x15rpm change hands each minute.

BB seated press 35kgx30, 20

that's it other than a massage by my Oly lifting friend who is 5' of bone crushing energy. I feel like I've been run over by a truck.
David

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Dunn
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Re: Eugenegiriguy Training

Post by Dunn » Thu Jan 07, 2010 3:51 am

David,

I know that there have been some dissent over the benefits of utilizing multi-hand switches for GS. How do you feel as to its effectiveness?

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Thu Jan 07, 2010 4:36 pm

Hey man, I'm flattered that you are reading my log!

Multi hand switches are only a snapshot in time of the total program.

If one were to do only multi hand switches they would get good at nothin' but that. As an early progression, I think it is great. It allows long sets (for CV "special endurance", muscular endurance, technique [think opportunities for more reps and hand changes], and greater volume for refining technique on the non-dominant or weak side. In addition, psychologically, it conditions from the get-go, the synapses that contain neural impulses that say "I can do this fucking 10 minutes with x kgs."

As time goes by, the hand changes become less frequent until finally they are a singularity, or in the case of Pavlos of Greece, Zed.

Of course, brother Smet, has already said all this stuff :)

Take good care,
D.
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Thu Jan 07, 2010 9:26 pm

Jerk
2x16kgx18,18,18,18,12,12,18

cardio
50M sub AT

45M Egoscue
David

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Dunn
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Re: Eugenegiriguy Training

Post by Dunn » Thu Jan 07, 2010 10:17 pm

eugenegiriguy wrote:Jerk
2x16kgx18,18,18,18,12,12,18

cardio
50M sub AT

45M Egoscue
Good work David. I have done volume training before and got some pretty decent results from it. That is the method I used to get my jerk numbers up. I've thought about switching to that training protocol again after this stint in the AKC way.

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Sun Jan 10, 2010 2:24 pm

This was actually Friday's training session.

Jerk
2x24kgx14,13,12,rest,rest,rest,14,12,rest,rest,12,16

5,000m row approx 27M

with massage, Egoscue, and PT, the hip is getting better all the time. Narrowing the jerk stance and adducting the feets to point straight ahead helped a lot.
David

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Re: Eugenegiriguy Training

Post by climber511 » Sun Jan 10, 2010 6:33 pm

David - it sounds like you are getting to know your body much better here lately - certainly a good thing for longevity in sport and heath in general. I think mixing things up the way are are now is a very good thing - I can't believe at our age that we can continue to stress the same systems constantly without problems - keep up the good work.

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Sun Jan 10, 2010 8:04 pm

thanks so much Chris. Holding the feet to the ground while trying to touch the sky ain't easy is it?

Good to hear from you. Going to Toledo or Arnold?

D.
David

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Re: Eugenegiriguy Training

Post by climber511 » Sun Jan 10, 2010 8:33 pm

eugenegiriguy wrote:thanks so much Chris. Holding the feet to the ground while trying to touch the sky ain't easy is it?

Good to hear from you. Going to Toledo or Arnold?

D.
I will be at the Arnold but not Toledo. We need to hook up and go out to eat or something.

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Mon Jan 11, 2010 2:39 am

I'll be there so let's just make it happen.

D
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Tue Jan 12, 2010 1:27 am

Monday 1/11/10

OAJ

ladder up from 8kg to 32kg x 5 ea

1x32kgx12,12,12,12,12,12,rest 1M, 12 3MR/3ML, 1ML

row 20M @ 2:40 pace

1Hr. Egoscue Training
David

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eugenegiriguy
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Re: Eugenegiriguy Training

Post by eugenegiriguy » Tue Jan 12, 2010 9:39 pm

Tues. 1-12-10

snatchies

10 min bike
latter from 8kg-28kgx5/5
1x28kgx12,12,12,12,12,12x12rpm 3/3M

bike 50M

1 hr Egoscue reintegration training
David

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