Thursday, November 7, 2013

40 Days

As many times as I've tried and failed, you might think I would realize that programs requiring me to do a certain workout on certain days of the week just don't work too well for me. I made it through 25% of the No Distractions plan before a part time job and getting sick derailed me. If I was not a complete wimp I would pick back up and finish, but I'm skipping it. The other thing that wasn't going well was pushing the weights on Zerchers. My injured hip was feeling it. My plan was to complete 6 weeks and then go on the 40 Days template for one cycle or maybe even kind of indefinitely, changing the exercise selection slightly after every 40 workouts. For now I'm using Zerchers, pull-ups, snatch grip DL, bench, and farmer carries.

Pull-ups: 25x5, 25x5
Sn. grip DL: 185x5, 185x5
Zercher: 155x5, 155x5
Bench: 155x5, 155x5
Farmer carry: 73+80 down the driveway and back

Monday, October 28, 2013

No Distractions Week 1

Last week I started a program based in large part on this article by Pavel Tsatsouline. The Zercher squat portion I did not mess with at all. The HSPUs and pull-ups I modified by substituting KB C&P ladders on Tuesdays and bench press ladders on Fridays. On the KB C&P days I will be doing unweighted pull-ups alternated with the presses, and on the bench days I will be doing weighted pull-ups. I left out the swings on the Zercher days and will be doing farmer carries instead. I may have to be flexible with the schedule also, as I have a new part time job starting soon. The warmup is the same each day and includes mobility, hip rehab/prehab, prying goblet squats, rope skipping, and TGUs.

Monday, 10/21:
Zercher- 135x3, 155x3, 175x3, 195x3
Farmer carry- 80lbs each hand down the driveway and back (approx. 150 yards)

Tuesday, 10/22:
KB C&P- 53lbs 2x(1,2,3)
Pull-ups- 2x(1,2,3)

Thursday, 10/24:
Zercher- 135x5, 135x5, 155x5, 165x5, 175x5
Farmer carry- 80lbs each hand to the end of the driveway and back

Friday, 10/25:
Bench- 185x 2,3,5,2,3,3
Weighted pull-ups- 20 lbs, same reps as bench.

Monday, December 12, 2011


Wow. Sickness, holidays, exhaustion from my night watchman job (that I finally quit after 13 months) have all conpsired to keep me from training for 3 full weeks. Today I got back on the horse with a renewed commitment to simple and effective training that fits my schedule and my ability to recover.

53lbs KB TGU: 15 minutes alternating L/R
CoC Grippers: Trainer for 3 sets of 5/5

I am also greasing the groove with pull-ups and pistols again.

Saturday, November 19, 2011

11/16/2011 and 11/18/2011

Skeleton training as I had a deer to butcher.
Push press: 135x3, 135x3,
Front squat: 145x5, 145x5

Press: 95x1, 105x1, 115x1, 125x1, 145x3, 145x5*
Front squat: 145x1, 155x1, 175x1, 185x1, 200x5
Power clean: 165x3, 165x3, 165x3, 165x3, 165x3
CoC grippers: Tx5/5, 1x3/5, 1x0/3
Pull-ups: 8, 8, 8
53lbs TGu sit-ups: 3/3, 3/3, 3/3

*The first attempt at a set of 5 with 145 I was not warmed up enough. The second attempt was after the front squats.

Tuesday, November 15, 2011


Press: 120x5, 120x5, 120x5, 120x5, 120x5
Front squat: 180x5, 180x5, 180x5, 180x5, 180x5
Deadlift: 180x1, 205x1, 225x1, 255x1, 280x5
CoC grippers: Tx5/5, Tx5/5, Tx5/5, Strap holds- Trainer+ 10lbs for 2 10 second holds
Pull-ups: 5, 5, 5
53lbs TGU sit-ups: 3/3, 3/3, 3/3

Friday, November 11, 2011


Push press: 135x1, 145x1, 155x1, 175x2
Front squat: 155x1, 165x1, 175x1, 195x5
Power clean: 165x3, 165x3, 165x3, 165x3, 165x3
Pull-ups: 7,7,7
CoC grippers: Tx5/5, #1x2/3, #1x1/1
53lbs TGU sit-ups: 3/3, 3/3, 3/3

Ran out of gas on last set of PC. I'll need to stay at 165 for a couple more weeks. CoC, Pull-ups and TGU sit-ups were performed as a circuit with 2 minutes rest at the end of each time through. PC were done on a repeating 2 minute timer, PP and FS were on a 3 minute repeating timer.

Friday weigh-in: 175.2

Thursday, November 10, 2011


53lbs KB press: 5/5, 5/5
Front squat: 135x5, 135x5
Pull-ups: 10, 11, 5