10/29/08

Mobility:
Usual SJ routine

32kg swings:
5/5 on the minute for 7 minutes. Had intended to go 12 minutes, but some forearm pain caused me to throw in the towel early.

10/28/08

Mobility:
Usual SJ routine

KBs-
32kg TGU:
8 singles L/R in about 19 minutes

COC-
Trainer:
3x5

#1:
3x1

10/27/08

I know I said no working out, but this morning I really felt the urge to do something.

Mobility:
Usual SJ routine

50lbs DB snatch:
5x10/10

Didn't keep time but was done in about 6 minutes.

Planned days off

I will be taking a few days off with the goal of getting back into it on Nov. 3rd. I have a crazy busy week or so coming up, and this will be a good break for my battered right hand as well.

10/22/08

Training schedule got thrown off a bit because of driving all day yesterday, but today I'm back in the saddle.

Mobility-
Usual SJ routine

Kettlebells-
1 rd each minute of:
32kg swing, 5/5
10 sledge strikes

Went 10 minutes.

Skipping the grip work again because of my battered right hand. It is getting better, but I have learned my lesson many times about pushing on through pain, and I am determined to let this heal properly.

10/20/08

Mobility-
Usual SJ routine plus some face the wall squats and windmills

Kettlebells-
Double 24kg swings, 10 reps
Double 24kg farmer carry, 10 meters

1 rd each minute for a total of 10 minutes.

No grip today as it feels like I bruised my right hand a bit during the last bending session. I will get back to it as soon as it feels a little less tender.

10/18/08

Mobility-
Usual SJ routine

Kettlebells-
As many rds as possible in 10 minutes of:
Double 24kg swing, 10 reps
Double 24kg farmer carry, about 15 meters

Got 10 rds

Grip-
Pinch grip:
Lifted a 20lbs DB by the bell blockweight style
3x5 rows

Did COC yesterday and hands are a bit tender from all the bending this week, so I am leaving the grippers out tonight.

New Strength Feat

Above is a license plate I tore into quarters last night.

Below is a pile of stuff I have bent in recent months.
Today's training will follow later, for now I'm off on a family walk.

10/17/08

Bending:
5 pairs of 60D Timber Ties taped together. This pretty well exhausted me. I will bend only one day next week, as I have really hit it hard the past three bending days.

COC:
Trainer 3x3

Barbell front squat:
115lbs 3x10

TGU:
4 singles at 16kg
3 singles at 65lbs fat bar

Gun show-
2 point barbell row:
65lbs 1x10

E-Z bar reverse grip curl:
45lbs 1x10

E-Z bar skull crusher:
45lbs 1x10

The real ticket to the gun show is the bending I have been doing. It truly works the entire upper body. Also, stay tuned for a photo of the latest feat I added to my arsenal.

10/15/08

Mobility-
Usual SJ routine

Kettlebells-
Double 24kg front squat:
3x10

32kg TGU:
4/4 in 8 minutes

Bending-
2 pairs of 60D Grip Brite Timber Ties taped together (both in about 20-30 seconds)

5.5 inch length of 1/4" HRS

60D common nail (PR)

10/14/08

Please excuse the delay in posting lately. I forgot to take my power cord on my trip to Wisconsin and thus was unexpectedly computer-less most of the week.

Mobility-
Usual SJ routine

Kettlebells-
Swings/farmer carries:
As many rds as possible in 10 minutes of
32kg swing, 10 reps
2x50lbs DB farmer carry, approx 10 yards

Ended up with 12 rds

Blockweights-
Deadlift a 25lbs dumbbell by the bell for 3x5

Also forgot to bring COC on this trip, so no gripper work.

10/13/08

Today marks the first day of a two week cycle of kettlebells. I will also be working on bending, block weights and grippers.

Double 24kg front squat:
3x10

Bending:
2x6" grip brite timber ties taped together. I had kinked this a couple weeks ago and this week I completed the sweep.

2x6" grip brite timber ties taped together. This was a start to finish bend. PR.

1/4x6" HRS

32kg TGU:
5 singles L/R in 10 minutes

10/12/08

Mobility-
Usual SJ routine (first day back on the wagon after approximately 2 weeks off)

PTP-
Side press:
65x5, 60x5

DL:
285x5, 255x5

Grip-
2x10lbs plate curls:
2x5

2x10lbs high pull:
2x5

Wrist roller:
2 trips each way with 16kg on the floor

10/11/08

PTP-
Side press:
60x5, 55x5

DL:
280x5, 250x5

Gun show- (rehab/prehab)
E-Z curl bar curls:
65x10

Barbell 2 point row:
55x10

E-Z curl bar skull crushers:
65x5, 65x3

10/10/08

PTP-
Side press:
55x5, 50x5

DL:
275x5, 245x5

Abs-
Jandas:
3x5

Franklin-
Try this link for the wrist roller idea. It is a John Brookfield Grip Tip from IronMind.com

10/9/08

Anja is 11 months today!

PTP-
Side press:
50x5, 45x5

DL:
270x5, 245x5

Grip-
Pinch grip pick-up:
2x10lbs plates picking up a box cutter 2x5 high pull

Wrist roller:
Drag a 20lbs kettlebell across the floor 2 trips both ways. I will upgrade to the 16kg next time I do this.

Plate curls:
2x10lbs plates 2x5

10/7/08

PTP-
Side press:
65x5, 60x5

DL:
265x5, 245x5

Abs-
Full contact twist:
3x5 with 7.5 pounds on loaded end of bar

10/6/08

Annie is celebrating a birthday today! Happy birthday Annie!

PTP-
Side press:
60x5, 55x5

DL:
260x5, 235x5

Grip/forearm-
Pinch grip pick-up:
2x5lbs plates gripping a roll of athletic tape
-Curl 2x5
-High pull 2x5

Wrist roller:
Dragging a 20lbs kettlebell across the floor 2 trips both ways

Plate see-saw:
5lbsx10

10/4/08

PTP-
Side press:
55x5, 50x5

DL:
255x5, 235x5

Rehab/Assistance-
Barbell row:
50x10

Ring dips:
10

Dumbbell curls:
30x10

Behind the head triceps extension:
30x10

I am not trying to get two tickets to the gun show. I got the idea to work the elbow flexors and extensors from the Diesel Crew and indeed it seems to help ward off the soreness I had been having in my elbows.

Should also add that I GTG with several sets of pull-ups and push-ups daily. Currently I am doing 6 pull-ups and 15 push-ups per set.

10/3/08

PTP-
Side press:
55x5, 50x5

DL:
250x5, 225x5

Abs-
Jandas:
3 sets of 5

10/2/08

PTP-
Side press:
50x5, 45x5

DL:
245x5, 225x5

I had intended to finish out another month of the ROP, but I just couldn't face it. I have been on the program for 12 weeks and fully expect to go back to it at some point, but for now the plan is two weeks PTP followed by two weeks of kettlebells, primarily swings and get-ups.

Forearm/hand strength-
Pinch grip pick-up:
(2x5lbs plates grasping a roll of athletic tape.)
2x5 high pull
2x5 plate curl

Wrist roller:
2 trips dragging a 20lbs KB across the floor for about 8-10 feet

Plate see-saw:
5lbsx10

Every exercise is from the John Brookfield Grip Tips on IronMind. Fantastic free resource.

10/1/08

Light day-
C&P:
5x (1,2) at 32kg

Pull-ups:
5x (1,2)

Snatch:
2 sets of 6/6 at 24kg

Swings:
3 sets of 6/6 at 24kg

Starting in November I will be alternating 2 weeks of PTP with 2 weeks of swings and get-ups. I plan to more or less eliminate the snatch from my ROP workouts between now and then because it's just not worth tearing up my hands. One of these days I hope to get the form better, but until then I really don't care that much about it.