Friday, November 28, 2008

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

Thursday, November 27, 2008

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

Wednesday, November 26, 2008

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

Monday, November 24, 2008

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.

Friday, November 21, 2008

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.)

Thursday, November 20, 2008

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.

Wednesday, November 19, 2008

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

Tuesday, November 18, 2008

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.

Monday, November 17, 2008

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

Thursday, November 13, 2008

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

Wednesday, November 12, 2008

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

Tuesday, November 11, 2008

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.

Monday, November 10, 2008

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

Saturday, November 8, 2008

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

Friday, November 7, 2008

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

Wednesday, November 5, 2008

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.

Tuesday, November 4, 2008

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

Monday, November 3, 2008

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