RIP, ROP

Things are going so well, how can I screw this up?  Not the case here.  So I quit doing the Rite of Passage.  Why, one would ask?  I'm making gains, seeing improvement it doesn't seem to make sense.  Well, it's simple and common for a lot of people who do this workout.  The volume of cleaning and pressing with a 32kg kettlebell or higher, leads to getting knicked up.  And that's what was happening to me.  My elbow/forearm tendons starting getting sore.  After heavy day, the back of my left shoulder in the tendons, not skeletal part, got sore.  I took a week off from all exercise, first day back doing easy day, sore. immediately in the same two spots.

My last heavy day, for all my rungs and ladders, I only cleaned it once and then pressed out the reps.  I tried to adjust, but couldn't get it comfortable.  Still there is a lot to like from the gains. However, I think it is a 4-6 week workout than you have to move on.  Snatches, did 4 minutes straight without putting the bell down. Did 75 reps, wasn't testing, took my time, tried to get used to the endurance vs. cranking out reps. 

The week off was good. I had to travel to Austin, TX for work for 3 days, and said, I'm not packing any workout clothes.  I take 4 weeks off a year.  If I don't, I get injured.  So now for 3 days a week, I'm doing the Long Haul from the More Kettlebell Muscle book.  Using 45's, it's basically a 9 week program, where you do sets of a double kettlebell complex. Easy day is 90 seconds broken up into 3 exercises, 30 seconds each all the way to heavy day 150 seconds.  It's a program I've done before.

I'm two weeks through it. The good news, conditioning wise, I pass in flying colors.  First week, it was 3 sets, rest 2x as long as the set.  No problem.  Second week, add a set. so 4 sets total. The 4th set on heavy day, the grip on my left hand was screaming.  It went clean, squat, press, snatch, swing.  The cleans were a grip fryer, 30 seconds is about 13 reps of cleans. The squats 10 reps, are an oasis on the grip, however, it fatigues the back of the shoulders.  Then the presses first 3 sets about 9 reps, last set 7. Bring to the rack, breath deep 3 times, up, back down repeat.  Now the panic starts to set in, the grip is weakening, the shoulders are tired and what's next? Oh goodie gum drops, double snatches.  9 the first 3 sets, 7 the last round. Swing the bells outside the legs, snap the hips keep the bells close, punch at the top, bring to the rack, try to relax breathing repeat.  Finally double swings, at this point that swing that went to the chest the first three rounds, is getting to about the hips, because I'm hanging on to the bells for dear life. 

Put bells down, heart rate is 180, breathing heavy but not gasping. We'll see how 5 sets go next time around.  For the record, my shoulder and elbow are significantly better.  ROP  easy and medium day, awesome, heavy day, too much volume for this old coot.

The other three days I've been tinkering around with the heavy bells.  One day, did sets of presses/squats/rows with the double 70's, then did some bottoms up presses.  Was able to get 3 reps each arm with the 45.  Next time, I did a complex of 10 sets of 5 press/squat/rows with the 55's.  Then did 10 sets of 5 with 88's of deadlifts and double swings outside the knees.

Thoroughly enjoyed Thanksgiving yesterday.  I did try to head the damage off at the pass yesterday, don't know if I succeeded or failed.  Went out Wednesday night for drinks and appetizers with my wife.  Thursday morning, did easy day of the Long Haul. Took 15 minutes. Rested for 10 and debated doing road work.  Jog or sprints?  Chose the sprints and somehow lived to tell about it.  First 3 sprints were about 75 yards to the first mailbox on the adjacent street to my house.  Moderate incline. Next 3 were 100 yards to the second mailbox, however the last 25 yards the incline is steeper. Hamstrings start to pump. Next 3 sprints are from the first mailbox to another mailbox.  About 75 yards, but steeper than the other two sprints.  Finally one sprint to the top of the hill from the first mailbox, about 100 yards, steep, sprint form gone to hell trying to drag my butt to the top.  Walking home, huffing and puffing wondering if a heart attack was going to ensue.  I pass by my neighbor's house, he walks outside with amusement, already drinking a mimosa to wish me a happy holiday and asks me what I'm doing to myself.  Now it's 34 degrees out, no wind, and I'm in a hoddie, and t-shirt. My diaphragm is burning, I decide to take a cold shower for recovery.  I come out after 7 minutes sweating still on my forehead. 

Had 3 drinks and two helpings of everything at my brother's house and fell asleep for 90 minutes on the couch.  This was after 9 hours of sleep the previous night.  Going to put all those calories to good use today.  My decision is whether to do it before or after basketball practice at 11. I'm coaching an 8th grade team. One of my favorite activities.  I don't do Black Friday.  My idea of Black Friday is to go on Amazon. Was going to buy a 80 lbs. bell, but now that I've quit the Rite of Passage, no need for that!

Hope everyone enjoyed Thanksgiving!

Rite of Passage = Results

Still sticking with the Rite of Passage.  My upper back pull kept me out two days.  Came back like a house of fire.  On the pressing side, instead of cleaning before each press, been cleaning once and then doing the presses.  Much easier on the hands.  Been able to get all the reps.  So ready for the 36 kg bell.  The 32 feels like a toy in my hands. 

For easy day the following Sunday, I had rolled a 10 for snatches.  Thought, "good day for a test."  So instead of pressing first I did my snatches with a  25 kg/55 lb. bell.  Chalked everything so much, my workout room looked like a winter wonderland.  Put gloves on, so as not to worry about tearing up my hands or the perspiration from using enameled handled bells. Did 155 reps, a solid effort.  It wasn't that terrible.  Was I tired at the end?, sure, but not laying on the floor catching my breath.  Started off doing 4 sets of 10 before putting the bell down, Toward the end was putting the bell down every 10 reps which slowed the number down.  Was quite pleased.  Today I followed that up doing 95 reps in 6 minutes which is a 162 rep pace.  On an variety day Sunday, did 10 sets of 10 left, right with a minute rest in between sets.  I just need to be careful of my elbows as to not get tendonitis. 

After the 10 minute test, I did my presses and on the last ladder, just repped out.  Did 6 on each side with a 32/70. 

My numbers have been also improving on my swings with an 88.  120 swings in 5 minutes, 176 in 8 minutes.  Two hand style.

Diet has been good, hanging in the 188 range, wouldn't mind dropping down to 185 for Thanksgiving.  Ate Halloween candy too.  My favorites, Snickers, $100,000 bar, Twix, Reeses Peanut Butter Cups, Kit Kat.  The candy bar has shrunk SO much.

Have a 3 day hiccup coming up next week, need to travel to Austin for work so no kettlebell.  I'll throw some running in just to move some calories around.  Ran yesterday and today.  It had been 3 weeks since I last jogged, and running up the hills in my neighborhood caused my diaphragm to scream.  Legs felt great, didn't stop.  Today, felt strong.  Going to miss election day, but that's okay, I already performed my civic duty. If my side loses, I'll have plenty of beer and brisket to drown my sorrows.