7/31/08

Mobility:
Usual SJ routine

Variety day-
DL:
300x5, 315x4, 330x3, 345x2, 360x1

One leg glute bridge:
30 seconds each side

One leg two dumbbell DL:
5x1 at 55lbs dumbbells

TGU:
5x1 at 65lbs barbell

Rehab:
Face pulls and push-ups 3x10 each

Will do abs and hands this evening at home. The gym here at work doesn't have the equipment I want, and plus I ran out of time.

Evening-
Janda:
3x5

2 hand plate pinch DL:
3x5 at 70lbs

7/30/08

Mobility:
Usual SJ routine

Medium day-
I felt so good I went for the C&P ladders

C&P:
5x (1,2,3) at 24kg

Pull-ups/chin-ups:
5x (1,2,3) at 20lbs, alternated with the C&P

Swings: 45 second countdown timer
3 rds of
(10, 15, 20) with the 24kg, total 135 reps in 6:45

7/28/08

Mobility:
Usual SJ routine plus scapula push-ups, dips, row and retraction on pull-up bar

TGU:
5 minutes with the 16kg

Swings:
5 minutes at 32kg, 7 sets of 10

It's my fault...

Seem to have tweaked my right shoulder (the "good" one! ha!) on my variety day. Yesterday's plan of 5x (1,2,3,4,5) ladders thus had to be postponed. I will see how it feels tomorrow and do TGU's and swings instead of pressing and snatching. I was going to take it easy next week anyway, but I may be taking a couple easy weeks until I get back on track. Luckily this doesn't feel like much. My best guess is that I overworked the muscle a bit with all the overload presses.

7/24/08

Mobility:
Usual SJ routine

Variety day-
Used the Random Practice format again. The drills I used were as follows.

-Push press 32kg 3x3
-One arm swing 32kg 3x6
-Pistol 3x2
-Pull-up 3x10
-TGU 24kg 5x1
-DL 290x5, 255x5
-Sledge lever 3x4
-Saxon Side bend 3x3 with a 30 pound dumbbell
-COC Trainer 2x5, #1x3

Good session. I am looking forward to my 5x (1,2,3,4,5) ladders on Saturday.

7/23/08

Mobility: Usual SJ routine but only 5 reps because I was in a hurry to get going with my workout.
Core/stability:
:30 on :30 0ff
Glute bridge
Plank
Side plank (left)
Side plank (right)

Two times through each.

Medium day-

C&P:
3x (1,2,3) at 24kg

Pull-ups/chin-ups:
3x (1,2,3) at 20 pounds, alternated with C&P

Skipped the swings due to running out of time. My brother was in town, and we also had plans with Annie's family for our brother in law's birthday.

7/22/08

Mobility:
Usual SJ routine plus push-ups

Core/stability:
Foam roller drills
Plank and side plank- :30 on :30 off running through all 3 positions twice
Glute bridge :30

Variety day-
Did all this random practice style as described in Beyond Bodybuilding. Do a set of one drill, take a short rest and move on to a different drill. I tried to keep mixing it up between upper and lower body, push and pull, easy and hard. This was a great way to get all the work done quickly and still maintain a high quality on the individual sets.

-Push press 32kg 3x4
-One arm swing 32kg 3x5
-Pistol 5x1
-Pull-up 5x5
-TGU 24kg 5x1
-DL 285x5, 255x5
-Wrist roller 2x2 trips
-Band assisted Janda 3x5
-2 hand plate pinch DL 65 3x5

Used a 1:30 countdown timer throughout and got everything done in less than 48 minutes.

7/21/08

Mobility:
Usual SJ drills plus stability drills for hips and midsection on foam roller

Light day-

Warm up with face the wall squats, halos, windmills and pumps

C&P:
5x (1,2) at 24kg

Pull-ups/chin-ups:
5x (1,2) at 20 pounds, alternated with C&P

Conditioning:
5x10 burpees with 1 minute rest between sets

7/20/08

I was sanding the handle of one of my 24kg bells tonight and decided to test it out. I did a few reps with my right and was very pleased with how much better it felt. I then knocked out a very easy set of 14 on my right. Then I decided to get serious. I took off my wedding band and rocked out a set of 20 per arm. This was hard, but not a max effort. Tomorrow I will probably sub burpees or something for my snatch workout since I went harder than I should have on my rest day today.

7/19/08

Mobility:
SJ routine as per the usual, plus some other drills from the Amosov section

Variety day-
Total work was spread out throughout the day in several mini workouts

Warm-up:
3 rds of 10 jumping jacks and 10 push-ups
1 set of 10 pull-ups

Loaded clean:
2x5 at 32kg

Bent press:
2x1 at 32kg

One arm swing:
3x5 at 32kg

Push press:
3x5 at 32kg

-2 hr break-

Warm-up:
1 set of 10 pull-ups
2 rds of 10 jumping jacks and 10 push-ups
Joint mobility, face the wall squats and hip bridges

DL:
280x5, 250x5

-2 hr break-

Warm-up:
3 rds of 10 jumping jacks and 10 push-ups
1 set of 10 pull-ups

TGU:
5x1 at 24kg

COC:
Trainer- 3x3
#1- 2x3

-1 hr break-

Warm-up:
3x10 OHS with just the bar
1 set of 10 pull-ups

Sledge levering:
3x4

Saxon side bend:
3x3 with a 20lbs dumbbell

7/19/08

Mobility:
Usual SJ routine

Hard day-
Warm up with face the wall squats, halos and windmills

C&P:
5x (1,2,3,4) at 24kg

Pull-ups/chin-ups:
5x (1,2,3,4) at 20lbs, alternated w/ C&P

Circuit:
As many rds as possible in 6 minutes of
32kg swing, 10 reps
10 sledge strikes

Got 6 rds plus 10 swings.

7/16/08

Mobility:
Usual SJ routine plus push-ups on knuckles

Medium day-

Warm up with halos, face the wall squats, windmills and pumps

C&P:
5x (1,2) at 24kg

Pull-ups/chin-ups:
5x (1,2) at 20lbs, alternating with C&P ladders

KBA July Challenge:
24kg swing, 10 reps
1 burpee
24kg swing, 10 reps
2 burpees
...
24kg swing, 10 reps
9 burpees
24kg swing, 10 reps
10 burpees

9:08

7/15/08

Mobility:
Usual SJ routine plus 3 rds of 10 push-ups and 10 jumping jacks

Variety day-

Loaded clean:
5x5 at 32kg

Bent press:
5x1 at 32kg, done as alternating sets with the cleans

DL:
5x275, 5x245

TGU:
5x1 at 24kg

2 hand pinch grip DL:
3x5 at 60lbs

Wrist roller:
several sets up and down with a 5lbs plate

Janda:
3x5

7/14/08

Mobility:
Usual SJ routine plus 4 sets of 10 push-ups

Light day-

Warm up with face the wall squats, halos, pumps and 16kg bent press

C&P:
5 singles L/R with the 24kg

Pull-ups/chin-ups:
5 singles at 20 pounds alternated with the presses

Edit:

Colin raised the very valid point that I forgot to log my snatches.

Snatches:
9 minutes at 50% effort.
Got about 20 reps/ hand with the 24kg and an equal volume with the 16kg. Was mainly working on decelerating with the hips on the downswing. Still trying to get this down.

7/11/08

Mobility:
Usual SJ routine

Heavy day-

Warm up with face the wall squats, windmills and halos

C&P:
32kg 1 L/R
24kg 5x (1,2,3) L/R

Pull-ups/chin-ups:
5x (1,2,3) corresponding with C&P (20 lbs DB held between knees)

15 minute break, then-

As many rds in 9 minutes of:
24kg swing 5/5
Sledge strike, 10 reps

11 rds

Souped up toe touch, 2 sets

7/10/08

Mobility:
Usual SJ routine

Variety day-

PTP deads:
305x5, 275x5

TGU:
5 singles L/R with 24kg KB

Sledge levering:
3x4 alternating hand placement

Saxon side bend:
3x3 with a 20 pound dumbbell

COC Trainer:
1,2,3 L/R

Screw it. I am going on the ROP.

What's the best gun to have in a shootout? The one you have with you. Although I don't believe the ROP is the absolute best program for my specific goals, I really need a program that is simple and portable right now. I missed yesterday due to work related travel, and now I am limited to a short workout tonight, and Saturday doesn't look good either. I will do the three day ROP program as written with the goal of doing the 5x (1,2,3,4,5) ladders with my 32kg and I will use the variety days for PTP deads, grip and ab work, and whatever else I feel like doing/ have the equipment to do. Wish me luck! I will likely do my first variety day this evening and take it from there. I will hope to go on a better strength program over the winter months.

7/8/08

Mobility:
Usual SJ routine plus 35# windmills, face the wall squats and halos.

Box squat: 1 minute countdown timer
8x2 at 135

Barbell press: 3 minute countdown timer
95x5, 95x5, 105x5, 115x3, 125x2

Back extension: 3 minute countdown timer
3x20

Jandas: 3 minute countdown timer
3x3

Skipped the sledge levering for lack of a sledgehammer. I will do it tomorrow.

7/7/08

Mobility:
Usual SJ routine plus push-ups according to this program.

Power clean: 3 minute countdown timer
3x3 at 187

Fighter pull-ups: 5 minute countdown timer
12-10-8-6-4

One arm snatch + TGU: 10 minutes total time
7 reps each arm with 45 pound barbell (also did windmill on first 4 reps)

Feels good to be back in the weight room. I could tell I was a bit rusty today, but I will get back into form over the course of the week.

ROP inspired programming

I have been struggling lately to come up with programming that adresses my main goals, doesn't try to do too much at once, and lets me train healthy. I have taken the past week off to allow some recovery and think about my training. The two main goals right now are to get as strong as possible while maintaining overall health and rehabbing the shoulders. With that in mind, here is my new programming template to begin July 7. I will try to stick with it for at least 3 weeks before tweaking it, but no promises. The format will be 3 weeks on 1 week off or light. On most of the exercises I will try to keep the weight moving up for 3 weeks, then start over slightly heavier than last time. Classic 3 steps forward 2 steps back cycle. On other exercises, like box squat, I will keep the weigh constant throughout each cycle.

Monday: Medium day
-Power clean 3x3 sets across.
-Fighter pull-ups
-TGU 10 minutes

Tuesday: Variety day
-Box squat 8x2-12x2. Move up from 8x2 to 12x2 at one weight, add 10 pounds and start over.
-KB press. High volume ladders or series.
-Jandas 3 sets
-Back extensions 3 sets
-Sledge levering

Wednesday: Light day
-Power clean 10x2
-Fighter pull-ups
-TGU 5 minutes

Thursday: Variety day
-DL 5x3 ramp up to heavy triple
-OHS 5x5 across
-KB press. High volume ladders or series.
-Obliques emphasis drill (full contact twist?)
-Plate pinch holds 3x30 seconds

Saturday: Heavy day
-Power clean 5x2 ramp up to heavy double
-Fighter pull-ups
-TGU 15 minutes

-Odd object conditioning as second workout