6/27/08

Box squat: 1 minute countdown timer
6x2 at 135

Fighter pull-ups: 4 minute countdown timer
12-10-10-8-6

2 hand plate pinch DL: 4 minute countdown timer
70x5, 60x5

Side press: 4 minute countdown timer
3x5 at 33

6/26/08

DL: 4 minute countdown timer
3x3 at 313

OHS: 2 minute countdown timer
3x3 at 95

Jandas:
1x5, 1x4, 1x3

Finished off with face pulls and general tomfoolery.

6/25/08

Power clean: 1 minute countdown timer
10x2 at 187

OHS: 2:30 countdown timer
3x5 at 89

One arm snatch + reverse TGU + windmill combo: 4:30 total time
3 reps L/R

BAMF

I'm only just now realizing that you can't very well see the other stuff in the picture. Workout contains: Keg, Kettlebell, Large Tire, Big Rock, Sledgehammer.

6/23/08

Power clean: 1 minute countdown timer
10x2 all at 177

One arm snatch + reverse TGU + windmill combo:
1x 69 L/R (short barbell with 10kg composite plates)
Max reps in 10 minutes-
7 L/R with the 45 pound barbell

Chins:
10

Push-ups and face pulls to finish

6/22/08

DL:
355x1, 300x5

5 rds for time of:
-Keg shoulder and carry, 1 trip (40 or so meters)
-Rock shouldering 2L/2R
-10 sledge strikes
-32kg KB swing, 5 reps

13:40

6/21/08

Tried LCCJ, but I don't think my shoulder is ready for it yet. Sorry Colin.

Fighter pull-ups: 4 minute countdown timer
12-10-8-6-6

5 rds for time of:
-10 sledge strikes
-24kg KB swing, 10 reps
-10 push-ups

5:51

6/20/08

I will post about the amazing gym I've been working out in later. For now, here is what I did today and then I'm headed to bed.

Noon-
Power clean: 1 minute countdown timer
10x2 at 190

Chins:
10

OHS: 2 minute countdown timer
3x5 at 85

One arm snatch reverse TGU mill: 7:30 total time
45 pound bar for 5 singles each side

Evening-
Push-ups: 4 minute countdown timer
30-25-25-20-15

6/18/08

Power clean: 2 minute countdown timer
3x3 at 205

Chins:
10

General screwing around:
-Front squat
-Pistols
-DB row
-Rehab stuff

Push-ups: 4 minute countdown timer
30-25-20-20-15

6/17/08

Noon-
DL: 4 minute countdown timer
333x1, 293x5, 263x5

Side press:
25x5, 20x5

Also did a few T push-ups, sit-ups and shoulder rehab stuff.

Afternoon-
Fighter pull-ups: 4 minute countdown timer
14-10-8-6-4

These are still not improving. I am going to start over with 12-10-8-6-4, go through the 5 day progression and then repeat with a 3:30 countdown. When I am down to a 3 minute countdown I will move up to starting the first set at 14 reps and start over at 4 minutes, moving down and so forth. When the reps get higher I may use a longer than 4 minute break to start with.

TGU:
4o pounds barbell for 5 singles each side

2 hand plate pinch DL:
70x5, 70x5

Farmer carries and waiter walks:
Used 80 pound dumbbells for the carries and a 50 for the walks, alternated between the two for ten minutes, about 5 trips with each style.

6/16/08

I haven't had access to weights the past several days, so activity has been limited to SJ and push-ups. Today I finally got back in, albeit with limited time.

OHS:
3x5 all at 75

Power clean: 1 minute countdown timer
10x2 all at 185

TGU:
1x3 L/R at 35 pounds barbell
1x3 at L/R 55 pounds barbell

Also got in a set of 10 easy pull-ups

Evening-
Push-ups: 4 minute countdown timer
30-25-20-15-15

6/12/08

Power clean: 1 minute countdown timer
10x2 all at 175

Overhead squat: 2 minute countdown timer
3x5 all at 65

Sledge levering: 2 minute countdown timer
3x3 L/R and alternating hand position

Knees to elbows: 2 minute countdown timer
5-5-3

Evening-
Fighter pull-ups: 4 minute countdown
14-12-8 (failed)

I suspected yesterday that the fighter pull-ups were getting to be too much. I will start doing them only every other day from now on and see if I can handle that. I will probably just do a single set of 10 or so on the day in between.

6/11/08

DL: 4 minute countdown timer
325x1, 285x5, 255x5

Side press:
23x5, 18x5

2 hand plate pinch DL: 2 minute countdown timer
62.5x5, 55x5

Suitcase DL: 2 minute countdown timer
3x3 all at 115

Evening-
Fighter pull-ups: 4 minute countdown timer
14-12-10-8-6

Push-ups: 4 minute countdown timer
30-25-20-15-10

6/9/08

Anja is 7 months today! In other news, I skipped yesterday's workout. I had a long day and tried to squeeze it in at the end, and I just couldn't get into it. Today went well though.

DL: 4 minute countdown timer
345x1, 280x5, 250x5

Side press: no timer
18x5, 13x5 L/R

2 hand plate pinch DL: 2 minute countdown timer
60x5, 55x5

Suitcase DL: 2 minute countdown timer
3x3 L/R all at 115

Also have done some SJ and rehab stuff. Will add some fighter pull-ups in a bit.

6/7/08

DL: 4 minute countdown timer
325x1, 275x5, 245x5
I have been taking one slightly heavy single as part of my warmup. Thought it was worth noting.

Side press:
15.5x5, 13x5 L/R

2 hand pinch grip DL:
57.5x5, 52.5x5

Suitcase DL:
3x3 -105 across

Fighter pull-ups:
12-10-10-8-6

6/5/08

Morning-
Warmed up with abbreviated joint mobility routine. Will catch up on the rest later.

DL: 3 minute countdown timer
2x5
250-225

Press:
2x5
50-45

2 hand plate pinch DL: 2 minute countdown timer
2x5
60-55

Jandas:
5x1

Decided to try the press and just see if it makes me sore. I may rotate press and floor press just to keep the occasional heavier lifting in there.

Noon-
Fighter pull-ups: 4 minute countdown timer
12-10-8-8-6

Push-ups:
:30 on :30 off for 4 rounds
19-18-15-9

6/4/08

Warmed up with 16 kg halos and face the wall squats.

Power clean: 2 minute countdown timer
5x3 at 145 for all. Decided to move the weight up because 145 was already on the bar from yesterday's floor presses. Yes, I really am that lazy.

OHS: 2 minute countdown timer
3x5 at 50 for all.

Suitcase DL: 2 minute countdown timer
3x3 at 100 for all

2 hand sledge levering: 2 minute countdown timer
3x3 each side and switching grips

Evening-
Fighter pull-ups: 4 minute countdown timer
12-10-8-6-6

Push-ups and swings:
Was supposed to do :30 swings :30 push-ups :30 rest for 3 rounds, but I messed it up.
Did swings, push-ups, swings, rest, push-ups, swings, rest, push-ups.

Swings: 24, 24, 23

Push-ups: 18, 17, 15

6/3/08

Some SJ drills this morning. Warmed up with face the wall sqhats and 16kg halos and then hit the barbell.

DL: 4 minute countdown timer
2x5
245-225

Floor press: 4 minute countdown timer
2x5
160-145

Two hand plate pinch DL: 2 minute countdown timer
2x5
57.5-50.5

Jandas: 1 mintue countdown timer
5x1

Don't know if I'll get anything else in today. We are having meetings all day at work, so no lunch workouts this week except maybe Friday.

Evening-
Fighter pull-ups 15RM plan: 4 minute countdown timer
12-10-8-6-4

Push-ups:
:30 on :30 off for 3 rounds
16-15-14 very slow tempo so as to keep moving the entire :30. I will work up to 5 rounds and then start concentrating on increasing the number of reps.

6/1/08

All the usual SJ drills throughout the day.

DL: 4 minute countdown timer
2x5
235-215

Floor press: 3 minute countdown timer
2x5
155-140

Two hand plate pinch DL: 3 minute countdown timer
2x5
55-50

Jandas: 1 minute countdown timer
5x1

Was planning to make up for the conditioning session I missed yesterday, but instead I did loads and loads of yard work. I mowed, cleared some brush, pulled weeds, put down mulch, and a bunch of other stuff for a total of several hours. It was good GPP. I had a really active weekend. Probably walked close to 8 or 9 miles yesterday and about another mile today in addition to all the physical work.