Biofeedback.

Today I am trying something new.  Biofeedback testing as developed by Adam Glass, nail-breaker and steel-scroller.  Basically one uses their own body to test how effective an exercise is going to be on any given day.

Using a simple ROM technique I tested pull ups, jerks, snatches, cleans and deadlifts.  The jerks improved my ROM and so did the cleans, so I am doing OALC today.  First set felt good and my ROM continued to improve.

One Arm Long Cycle @ 20 kg                4 min @ 8 rpm
                                                             4 min @ 8 rpm (m4 @ 7rpm)

Jerks @ 20 kg                                       6 min @ 8 rpm (m2 @ 10 rpm)

Jerks @ 16 kg                                       6 min @ 10 rpm (m5 @ 7rpm)


I'm testing every time to see how my body responds.  took 15 min break and gonna test again.

Med weight jerks still test well, gonna do some shorter sets higher rpm


Jerks @ 20 kg                                        4 min @ 10 rpm (m2 @ 12, m4 @ 8 rpm)
                                                              4 min @ 10 rpm (m2 @ 9, m4 @ 11)

last set did not test as well.  gonna take a 5 min break and test once more.


Jerks @ 16 kg                                        6 min @ 12 rpm (m5 @ 8, m6 @ 13)

Perfect Push Up                                     2 x 5   x 3

KB Squats @ 24                                     2 x 8   x 3



So for a first workout, biofeedback seems awesome.  Time to listen to the subtle messages of my body, rather than following someone else.  Perfect.  We will see how it goes.

Total Kg: 7028  (increased on a day I was quite tired and contemplating resting)

Snatch & Raspberry Tea.

Snatch @ 16 kg                      4 min @ 12 rpm     x 2
                                              2 min @ 12 rpm

Swings @ 20 kg                     30/30                    x 2

Jerks @ 20 kg                        6 min @ 8 rpm (m6 @ 14)



Jerks @ 24 kg                        2 min @ 10 rpm

Jerks @ 16 kg x 2                  3 min @ 8 rpm
(less bogged down with the bells.... need some rack practice as well as fixation)

Total Kg:  6648  (getting easier to increase work... everything doesn't have to be heavy....focus on quality of reps and fixation.  simple.  push pull.)

Pull Pull.

Snatch @ 16 kg                  4 min @ 12 rpm          x 2

Swings @ 24 kg                  10/10                        x 2

Jerks @ 20 kg                     6 min @ 8 rpm          (m4 @ 9, m6 @ 10)
                                           6 min @ 8 rpm         (m4,5 @ 7, m6 @ 5)

Jerks @ 24 kg                     2 min (m1 @ 14, m2 @ 10)
                                           4 min @ 7 rpm (m3 @ 5)

Totak Kg: 5576

Work capacity is definitely increasing.  I'm still overthinking things and tryng to force the bells up too much.  I have to remind myself this takes time.  Just keep increasing.

Pull.

Snatch @ 16 kg                   4 min @ 12 rpm x 3 (-2)

Swings @ 24 kg                  10/10  x 2

Lockout Hold @ 20 kg        6 min (switch hands every minute)

Jerks @ 20 kg                      4 min @ 12 rpm (m3 @ 10, m4 @ 8)
                                            4min @ 10 rpm

Jerks @ 24 kg                      2 min @ 10 rpm


Total Kg:  5352

Ug.

Deadlifts.

@ 175  x  5
@ 195  x  3
@ 225  x  5 x 3
@ 260  x  3 x 2 
            x  1 w/ 5 foot walk.


PP  5 x 5

Coc #1    3 x 3

Plate Curls w 10lbs  3 x 5 (l,r)

Refuse.

Jerks @ 20 kg                         4 min @ 8 rpm
Cleans @ 20kg                        4 min @ 8/10 rpm  (one minute rest in between)

Jerks @ 20kg                          4 min @ 10 rpm (m4 @ 8 rpm)
Cleans @ 20kg                        4 min @ 12 rpm (one minute rest in between)

One Arm Long Cycle @ 20kg   4 min @ 8 rpm (m4 @ 7 rpm)


Jerks @ 24 kg                         4 min @ 7 rpm (better), 2 min @ 10 rpm

         @ 32 kg                         2 min @ 6 rpm  (m2 @ 3)

Swings @ 32 kg                      10/10

Total Kg: 4820

Still Fucking Tired.

Why am I always so fucking tired...... oh yeah, because I work in a stupid fucking restaurant.

Swings @ 16 kg               30/30

Jerks @ 20 kg                  6 min @ 8 rpm (m5 @ 10rpm), 8 min @ 8 rpm (m8 @ 10rpm)

Snatch @ 16 kg                4 min @ 12 rpm (m3 @ 13rpm), 2 min @ 12 rpm

Jerks @ 24 kg                  2 min @ 8 rpm x 2 (m2 @ 10rpm)

Swings @ 32 kg               10/10

Swings @ 24 kg               10/10

Total kg: 6360

Shorter Sets.

Swings @ 16 kg                  20/20 

Jerks @ 20 kg                     4 min @ 8 rpm    x 2, 4 min @ 10 rpm (m4 @8rpm)

Snatch @ 16 kg                   4 min @ 12 rpm  (timing is better) x 2

Jerks @ 24 kg                     2 min @8 rpm

Swings @ 24 kg                  10/10


Total Kg: 5080

Still Tired.

Swings @ 16 kg              30/30

Jerks @ 20 kg                6 min @ 8 rpm,  6 min @ 8 rpm (m5 @ 5rpm),
                                      4 min @ 8 rpm (m3 @ 7)

Snatch @ 16 kg              4 min @ 12 rpm (m3 @ 13)

Swings @ 20 kg             40/40

Jerks @ 24 kg                2 min (m1 @ 12rpm, m2 @ 10 rpm)  feeling the
                                     deeper  settling  of the bell in the quad.

Swings @ 24 kg             10/10

Total Kg: 6832

Tired.

Jerks @ 20 kg            6 min @ 8 rpm,   4 min @ 10 rpm

Swings @ 20 kg          20/20  x 2

Jerks @ 24kg             4 min @ 7 rpm


Total Kg:  4032

Evening.

Jerks @ 20kg            6 min @ 8 rpm,     4 min @ 10 rpm

Snatch @ 16kg          4 min @ 12 rpm

Cleans @ 16kg x 2    3 min @ 8 rpm

Swings @ 20kg          20/20

One Arm LC @ 16kg  6 min @ 8 rpm

Total Kg: 4864

Heavy.

practicing 32kg Jerks....  for some reason my left is MUCH better than my right.  still working out the explosive potential.  Andy said I was ready for the 56kg and I believe him.  


Deadlifts

@ 175 x 3
@ 225 x 3 
@ 235 x 3
@ 255 x 3
@ 275 x 1
@ 285 x 1
@ 305 x 1 (PR)
@ 310 x 1 (Fail)

Continue.

Jerks @ 20kg              8 min @ 8 rpm (m5 @ 7 rpm)

Snatch @ 16kg            6 min @ 12 rpm  (better.  patience.  timing.  harmony.)

Jerks @ 20 kg             6 min @ 8 rpm  (m3 @ 10 rpm, m5 @ 7 rpm, m6 @ 9 rpm)

Jerks @ 24kg              4 min @ 7 rpm 

Cleans @ 24kg           4 min @ 8 rpm


Total Kg:   4812

Morning.

Cleans @ 16kg x 2           5 min @ 8 rpm

One Arm LC @ 16kg         8 min @ 7 rpm

Jerks @ 20 kg                   4 min @ 10 rpm

Swings @ 20 kg                 20/20

nice little morning movement session.  LESS IS MORE.


Total Kg:  3776

Return.

Jerks @ 20 kg      x2    6 min @ 8 rpm (m4,6 @ 10rpm)

focus on violent bump and energy of fixation... all mental.

Snatch @ 16kg           6 min @ 12 rpm
                                  (1min left @ 12 rpm... better)

mental break down... 3min r, 2 min left.  have to move faster up and down
                                

Jerks @ 24kg              4 min @ 7 rpm

Swings @ 24kg           15/15
            @ 32kg           10/10


Total Kg:  7024 Kg