11/28/08

Push-ups:
3x25

20 lbs weighted pull-ups:
5-5-5-5-4-3-3

Double 24kg KB press:
5-5-5-5-4-3-3

24kg swings:
5 rds of 10/10, 5/5 resting 30 seconds between rds

Stretch:
-Hamstring stretch
-Souped up toe touch
-Decompression hang

2 rds

11/27/08

Push-ups:
25

Pull-ups:
10 sets of 5 on one minute rest. Attempted an 11th set, but only got to 4 reps before pulling the plug.

COC #1:
7 singles with handles choked to just outside parallel

32kg TGU:
6 singles

16kg snatches:
5/5 on the minute for 8 minutes. 80 total snatches

24kg snatches:
2x5/5 just to see how it felt with the heavier bell

11/26/08

Pull-ups:
3 sets of 5 with a regular overhand grip
3 sets of 5 with a close chin-up grip
3 sets of 5 with a wide overhand grip

All on 1 minute rest intervals

Push-ups:
4x15

Plate curls:
3x3 at 20 lbs (2 dimes)

Elbow work:
Curls and overhead triceps extensions

Abs:
Superset of 10 HLR and 10 cross chops with a 25lbs plate 3 times through

11/25/08

Pull-ups:
1,2,3,4,5,6,7,5,4
Rest periods were 10 seconds per rep completed.

Conditioning-
As many rds as possible in 12 minutes of:
5 tire flips
60lbs KB swing, 5/5 reps
5 burpees
Double 60lbs KB farmer carry, same distance as flips.

Got 7 rds exactly

11/24/08

Push-ups:
6x15 on 1:30 rest

Pull-ups:
13, 8, 6, 5, 5

TGU:
20 minutes with the 24kg. Did not count reps. First 8 minutes were continuous work, then my left shoulder started to feel less and less stable so I took short breaks after every 1/1.

11/23/08

Bending-
Nothing special. Bent several lengths of 1/4" HRS. First time using the DO style of bending for anything harder than a 60D Timber Tie. It is a good possition for me to hold the steel in. The RV feels more natural, but after just a few attempts I was able to really bear down on the steel in the DO style. I bent a 5" length of 1/4" HRS, which matches what I've been able to do with RV.

11/21/08

Push-ups:
32, 30, 30

25lbs weighted pull-ups:
5, 5, 5, 4, 3, 3, 3
rest 1 minute between sets

Little bit of shoulder and elbow rehab/prehab.

Climbed a 15ft rope once.

Conditioning:
As many rds as possible in 12 minutes of the following

Flip a tractor tire, 7 flips
16lbs sledge strikes, 5/5 reps
70lbs KB swing, 5/5/reps

Got 7 rds plus the tire flips for the 8th rd.

Rubber band extensor work. (Have been working this for several days pretty steadily but keep forgetting to log it.)

11/20/08

Push-ups:
40, 25, 15

Pull-ups:
18 sets of 4 on 1 minute rest. Definitely going to try sets of 5 next week.

TGU:
89x1, 75x1, 75x1

Joint mobility and call it a day.

11/19/08

Push-ups:
31, 27, 24

Pull-ups:
9 sets of 4 on 1 minute rest.
1st 3 sets are normal grip, 2nd 3 sets are close grip chin-ups, last 3 sets are wide grip

Jandas:
3x3

Cross chops:
3x10 with 25lbs plate

Front squats:
2x10 at 111lbs

Plate curls:
3x4 at 17.5lbs

Bending:
1x 60D Common

Swings:
5/5 each with the 16, 24 and 32kg
This was done on a :30/:30 clock. I got a total of 5 rds plus an additional 5/5 with the 16kg

11/18/08

Took it a bit easy today. Broke one of the 60D Pole Barn nails pretty easily. I think I was just fatigued yesterday when I couldn't move it.

Push-ups:
34, 31
skipped the 3rd set for some reason

Pull-ups:
1,2,3,4,5,6,7,5,4
Rest was 10 seconds for each rep completed.

Also worked levering with an empty dumbbell and slapped a phone book on top of a cinder block for a bit to toughen up my hands. Tomorrow I work the swings hard. Wasn't feeling it today.

11/17/08

I am trying out the famous Armstrong pull-up program during this two week cycle. If it works I may keep using it during the 2 week kettlebell cycles. I am still experimenting with everything except the core of the program, which of course is PTP and the New Program Minimum.

Push-ups:
31, 28, 27

According to Armstrong, you should do three max sets of push-ups in the morning while on the pull-up program. These are not quite max sets, they are to a comfortable stop. Still, not outrageously good numbers. I hope to get the first set closer to 50 by the end of these two weeks.

Pull-ups:
5 max sets on 90 seconds rest
13, 7, 5, 5, 5

Again, not quite a true max, but a good hard effort on each set.

Bending:
Started out with a bunch of grade 2 bolts, which were disappointingly easy, even cut to 5"
6" length of 1/4" HRS
3x 80D Pole barn nails cut down to 6"
Interesting to bend. These are very springy and they all broke during the crush. I also tried some 60D pole barn nails, but these stopped me dead in my tracks, which was good. I was beginning to be very frustrated with the stock I had bought. The pole barn nails are very springy and do not hold a bend very well, which is challenging since for me the hardest part of the bend is the initial kink.

TGU:
15 minutes of work, where the first 10 minutes consisted of singles with the 32kg, 16kg and 24kg repeated without rest. Got 3 rds, then switched to singles with the 24kg for the last 5 minutes and got another 4 singles on each arm.

Tabata front squats at 115:
10-7-6-4-5-5-5-5

Stretching-
Hamstring stretch:
3 sets

Decompression hang:
2 sets

Souped up toe touch:
1 set

11/15/08

Just got back late last night/early this morning from a trip down to West Tennessee to visit my grandmother. She had never met Anja, so it was a fun time. I wasn't sure if I would train while we were gone, but Annie had the foresight to make me throw a 24kg kettlebell in the car, and I also packed my chokered #1 COC gripper.

Mobility-
Usual SJ routine

Gripper-
#1 choked to just outside parallel
3x3

Kettlebell-
Press:
3x5

Weighted pull-ups on a sturdy tree branch:
6x1

Snatch:
2x5

Swings:
166 one handed swings in 10 minutes with the gymboss set at :30/:30

Stretching-
Hamstring stretch:
3 sets

11/13/08

PTP-
Side press:
65x5, 55x5

DL:
280x5, 250x5

Other stuff-
25lbs weighted pull-ups:
5-5-5-4-2

Plate curls:
3x3 at 17.5lbs

Stretching-
Hamstring stretch:
3 sets

Souped up toe touch:
3 sets

Decompression hang:
1 set

11/12/08

PTP-
Side press:
2x (1,2,3) 1x (1,2,1) ladders at 65lbs.
Took 30 seconds rest after completing each rung L/R. Should've taken 1 min. between ladders so I would've completed all 3.

DL:
275x5, 245x5

Conditioning-
50lbs DB snatch:
2x10/10

Abs-
Cross chops with a 25lbs plate:
1x10

Hands-
Pinch grip row:
4 nickels x2, 3 nickels and a 2.5x5

Elbow rehab-
EZ curl bar reverse curls:
3x5 at 45lbs

EZ curl bar overhead tricep extension:
3x5 at 45lbs

11/11/08

PTP-
Side press:
60x5, 55x5, 55x5

DL:
270x5, 245x5

Other stuff-
Weighted pull-ups:
25x1, 35x1, 45x1, 55x1, 65x1

Plate curls:
3x5 at 15 lbs

Jandas:
3x3

It will soon be time to move up the weight on the plate curls. I will do this on my next PTP cycle. The pull-ups should probably be done for singles across at 45lbs based on how these felt. Jandas need to stay at 3x3 for a bit longer. Looking forward to trying a bit of bending next week. My hands and wrists feel very strong.

11/10/08

PTP-
Side press:
55x2, 65x2, 75x2, 65x2, 80x1

DL:
265x5, 245x5

Conditioning-
50lbs DB snatch:
100 total reps broken down as
10/10, 10/10, 5/5, 5/5, 5/5, 5/5, 10/10

11/8/08

PTP-
Side press:
70x3, 65x5, 60x5, 60x5, 55x5

DL:
270x5, 245x5

Other stuff-
20lbs weighted pull-ups:
5-5-5-4-3

Full contact twist:
3x3 at 15lbs on the loaded end of the bar

2 point row:
3x5 at 75lbs

Push-ups:
20-15-10

Pronated grip EZ curls:
3x5 at 45lbs

Behind the head EZ curl bar tricep extension:
3x5 at 45lbs

11/7/08

PTP-
Side press:
65x5, 55x5

DL:
265x5, 245x5

Grip/forearms-
One arm barbell curl:
3x3 at 45lbs

Plate curl:
3x4 at 15lbs

Pinch grip row:
3x4 at 27.5lbs

Wrist roller:
3 trips both ways with a 24kg KB dragged along the floor

Conditioning-
30lbs DB snatch:
5x10/10

11/5/08

PTP-
Side press:
60x5, 50x5

DL:
260x5, 235x5

Also got a couple of bottoms up press singles on each side with the 24kg.

11/4/08

PTP-
Side press:
55x5, 50x5

DL:
255x5, 230x5

Abs-
Jandas:
3x3

Gun show-
Pronated grip EZ curl:
3x5 at 45lbs

EZ curl bar triceps extension:
3x5 at 45 lbs

2 point barbell row:
3x5 at 50lbs

11/3/08

PTP-
Side press:
50x5, 45x5

DL:
250x5, 225x5

Grip/forearms-
Plate curls:
2x5 at 15 lbs (10 and 5 lbs plates)

Pinch grip rows:
2x5 at 25lbs (2x10lbs plates, 1x5lbs)

Wrist roller:
1 trip with the 70lbs KB attached, then the string broke. I will fix it later.

One arm barbell curl:
3x3 at 45lbs

Conditioning-
50lbs DB snatch:
3x10/10 with a 30 second rest between sets