Sunday, October 28, 2007

Rite of Passage - Heavy

Today was my first day on Pavel's rite of passage program.  I did the following

20k Clean and Press Ladders: 3 x 1/1, 2/2, 3/3
Chin Ladders: 3 x 1/1, 2/2
20k Swings: 4 minutes - 8/8 per minute

The clean and presses are hard for me, largely due to the mechanics Pavel recommends.  I am focused on creating maximal tension through the full lift, including the negative.  This is a different style than my preferred method of powering through the positive and just dropping the negative.  20k is a good weight.

I held back a little on the chins, not sure how the sets would add up.  It was a smart choice.  This much pressing is going to be tough on my shoulders at first, I do not need to go all out with the chins at the same time.  By the end of the last ladder, I was tired.

The swings kicked my butt.  I actually pulled a 10 out of my deck of cards, but by the end of the fourth minute I broke into a cold sweat and needed all of my focus to avoid puking.  It appears an 8/8 per minute pace is too aggressive for me to sustain for 10 minutes.  I'll do better next time.


About an hour after this workout, I did some grip work.  It consisted of:

Bending: 2 easy timber ties DU, 2 medium timber ties reverse, easy 60d DO
Play with 6lb Sledge
25lb Block to Bench: 1/1, 2/2, 3/3, 4/4
Crunches between sets

The grip work was weak, as a result of the earlier workout.  I did play round with positioning my pointer finger on top of the block instead of the side.  This position is easier on the tendon in my thumb and does not appear to cost me any strength.

I am staying active.  This afternoon I walked 5 miles.  This evening I bowled with my league, with a high score of 152 and an average of 114 and 1/3.  Oddly, I did my best when I stopped trying to throw the ball hard or hook it.  Yesterday I walked 3.5 miles.

Bodyweight has fluctuated in the 185-186 range over the past week.  Given the light workout schedule and eating out, the lack of progress is not unexpected.  I needed a step back to make strides forward.