Thursday, February 12, 2009

They Call Me, "Long Cycle"

It's been a few days in between workouts this week and today I felt like 'killing it'.



So not only did I increase my working sets from 4 minutes to 5 minutes, but I decided to work through my "Long Cycle Progression". Here's today's workout...

1-Arm Long Cycle Press: 16kg - 5 minutes @ 8 rpm


1-Arm Long Cycle Push Press: 16kg - 5 minutes @ 10 rpm

1-Arm Long Cycle (Jerk): 16kg - 5 minutes @ 10 rpm


Now this is what I call "intense"! I was dripping wet after this session. I have to admit, I don't work Long Cycle enough. Weird thing I noticed during the first set, I started on my left side, and toward the end of the 2-1/2 minutes my Cleans were getting really sloppy. I was worried about how the next two sets would go. But funny thing, my form improved as I continued through. My grip was starting to go on me, as my ok grip (only on the left side) started to disappear, but sliding the bell into the rack improved. Perhaps I was trying to muscle it early on, and as my upper body fatigued it allowed the rest of me to properly execute the technique?

Anyway, this was a good way to start and end the week. It'll be a few days until my next workout as we will be taking my son into the hospital today for a few days of EEG observation. Wish us luck, we're gonna need it!

5 comments:

hunashaman said...

You are sure pushing ahead nicely buddy. Good work on the long cycle - it is not as if you chose the easiest start to your 5 minute regime. All the best with Anthony's time in the hospital.

Howie Brewer said...

And when do I ever do things the easy way? =)

Thanks for the well wishes.

BJ Bliffert said...

Do you ever have issues combining the 3 "presses" in one session or going back to one after doing a lot reps in another?

Other than demos, I havent pressed in about a year, just jerks. The other day I wanted to test my press, I actually had to think really hard to not jerk it.

Thought is was funny.

charley allen said...

Amazing how progress marches with the ultrasecret fitness program. Also amazing how much of a workout one can get in such a short period of time. Keep up the good work.

Ironbell Athletics said...

Howie,
Sorry I haven't checked in for a bit. I hope things went well with your boy and know that he and your family are in our prayers.

As far as your training, I noticed something similar when I did my long cycle. Once I finished with my first set, i fell into a rhythm and my formed really smoothed out quite a bit. I also found a breathing pattern which kept me from going too fast and getting winded.

The 5 minute mark is definitely a butt kicker, but also do-able as you found out.

I'm using the Cinc*****ty workout from the super secret WKC/AKC Fitness Program (Charley, watch out for men in black suits) and getting great workouts. At level 7 I'm doing the three competition lifts and finishing my workout in 37 minutes.

BJ, I too have had problems not jerking the bell when I tried push presses a while back. I gave up and just did jerks. :-)

Keep your training going Howie. It's a great way to bleed off some of the stress of life.

All my best,

Jim