9/16/09

Run:
3.34 miles in 28:14

Sit-ups:
1x2 minute set
2x1 minute sets
3x30 second sets

GTG with 33 push-ups, 1/1 pistol and 11 pull-ups

9/15/09

Man makers:
24kg swing by 10/10
10 jumping jacks
for 8 minutes

KTE:
bwtx7

Plate curls:
25lbsx3/3

GTG with 33 push-ups, 1/1 pistol and 11 pull-ups

9/14/09

24kg TGU:
15 minutes of alternating singles

25lbs plate curl:
5/5

KTE:
bwtx6

GTG with 1/1 pistols, 33 push-ups and 11 pull-ups

Two Good Conditioning Workouts

Lately I've been trying to end my PL workouts with a finisher on about two days out of three. I have several reasons for doing this, but perhaps the biggest is that I enjoy the variety and I don't like feeling like I couldn't run a 5k and do fairly well at any given time. Thought they might be interesting to my readers (if I still have any) so here they are-
A) Take two 24kg kettlebells and carry them around the block. Immediately perform 50 burpees and 50 swings L/R. Collapse.
B) Alternating between swings and sledge strikes, perform 10,9,8,7,6,5,4,3,2,1 L/R.

Nothing fancy, but these will both get the job done. Happy Independence Day.

The internets are EVIL

Oddly enough, ever since I stopped spending so much time reading about working out on the internet, my working out has been better and more focused. Yesterday I was reminded of this when I read Dan John's new article on T-Nation and immediately wanted to go and try the 40 day program. I am remaining steadfast though and keeping going with the current plan. I will write it up sometime in the future.

Change of Format

Going to stop posting daily workouts as in fact I've already done. It has become a hassle, which was never the point of having this blog. I will still check in with updates and thoughts occasionally, but I just don't have the time or motivation to keep up with the workout posts.

5/2/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall squat 2x10

1A) Power clean and press:
135x5, 135x5, 135x5, 135x5, 135x5, 135x3, 135x4

1B) 2 hands pinch:
100x5, 100x5, 100x5, 100x5, 100x5, 100x5, 100x5

2A) Low bar back squat:
260x2, 260x2, 260x2, 260x2, 260x2, 260x2

2B) Pull-ups:
70x2, 70x2, 70x2, 70x2, 70x2, 70x2, 70x2

4/30/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall squat 2x10

1) Short bending:
3x6" lengths of 1/4" CRS

2) TGU:
24kg for 10 minutes

3A) Low bar back squat:
220x5, 220x5, 220x5, 220x5, 220x5

3B) Pull-ups:
35x5, 35x5, 35x5, 35x5, 35x5

4/29/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall squat 2x10

1A) Bench press:
185x5, 185x5, 185x5, 185x5, 185x5, 185x5, 185x5

1B) Plate curl:
22.5x5, 22.5x5, 22.5x5, 22.5x5, 22.5x5, 22.5x5, 22.5x5

2) Power clean:
175x2, 175x2, 175x2, 175x2, 175x2, 175x2, 175x2
starting each set at the top of the minute

4/28/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall squat 2x10

1) TGU:
32kgx1/1, 32kgx1/1, 32kgx1/1, 32kgx1/1, 32kgx1/1

2) DL:
365x1, 365x1, 365x1, 365x1, 365x1, 365x1

Throughout the day I have been doing GTG 24kg pistols and 24kg BU C&P. This will be a regular addition to my regular programming.

4/27/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall squat 2x10

1A) Front squat:
165x5, 165x5, 165x5, 165x5, 165x5

1B) Pull-ups:
20x5, 20x5, 20x5, 20x5, 20x5

2A) Press:
90x5, 90x5, 90x5, 90x5, 90x5, 90x5, 90x5

2B) 2 hands pinch:
70x5, 70x5, 70x5, 70x5, 70x5, 70x5, 70x5

4/26/09

Spent much of the day yesterday out at the range shooting everything from cap and ball revolvers to tactical shotguns to antique (WWII) battle rifles. Fun day, but picked up a nice sunburn and completely expended any energy I might've had to work out with. Especially after hauling all those guns and ammo (plus a portable clay pigeon thrower mounted on an old car tire) up and down what I have begun to think of as "heart break hill." Long story short, yesterday's workout got shoved forward to today, and I have a goal of working out every one of the next five days. I really can't remember when was the last time I had a 5 workout week. I think I have skipped at least one planned workout per week since Greta was born, and I may have skipped one the week before also. Needless to say, this is not acceptable. That is why, Colin and Franklin, I am asking you to be witnesses to this pledge of a full week of workouts. Wish me luck as I try to find the motivation that I misplaced 5 weeks ago!

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall squat 2x10

1A) Bench press:
215x5, 215x5, 215x5, 215x4, 215x4, 215x4, 215x4

1B) Plate curl:
25x3, 25x3, 25x2, 25x2, 25x2, 25x2, 25x2

2A) Low bar back squat:
255x3, 255x3, 255x3

2B) Pull-ups:
65x3, 65x3, 65x3

3) KB swings:
32kgx20 at the top of the minute for 5 minutes

4/23/09

Something is better than nothing, so I just did some swings and get-ups.

Warm-up-
3 rds of
10 jumping jacks
10 push-ups

Work-out-
15 minutes of
1/1 TGU
5/5 swings

All with 24kg

4/20/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halos 2x5
Wall squats 2x10

1A) KB press:
24kgx5, 24kgx5, 24kgx5, 24kgx5, 24kgx5, 24kgx5, 24kgx5

1B) 1 hand pinch:
50x1, 50x1, 50x1, 50x1, 50x1, 50x1, 50x1

2A) Front squat:
195x5, 195x5, 195x5, 195x5, 195x5

2B) Pull-ups:
20x5, 20x5, 20x5, 20x5, 20x5

3) KB snatch:
24kgx5/5 on the minute for 11 minutes

Meet Report

Today was my PL meet. Went very well, and even had a couple of modest PR's, so that was cool. Here is the breakdown of my attempts.

Squat-
1st: 295 missed by failing to wait for command to begin
2nd: 295 good attempt, but in retrospect I wish I had gone higher. I mistakenly thought that if an attempt was missed you had to stay with the same weight.
3rd: 325 good attempt and a PR by 10lbs. Went up very easily.
Bench-
1st: 230
2nd: 255 good attempt and matches the 255 I put up a few weeks ago. However, this is a slightly better lift since the heavy single a few weeks ago was not paused.
3rd: 265 miss. Could not get it through the sticking point
DL-
1st: 405 came up easily
2nd: 425 for a 15lbs PR
3rd: 430 miss. Fairly pointless attempt. 425 was ugly and took all I had.

Overall a very good day. Broke 1000 for my total. Not quite the 1100 I had hoped, but the RSA did not quite deliver as I had predicted and my training lately has been nothing to brag about. Not to mention recovery (or as I like to call it, sleep) has been more or less non-existent. Last night and the night before I got only 4 hours of sleep or less, and that was interrupted by Anja waking up at least once during that time.

4/16/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall Squat 2x10

1A) Press:
125x5, 125x5, 125x5, 125x5, 125x5

1B) 2 hands pinch:
105x3, 105x3, 105x3, 105x3, 105x3

2A) Low bar back squat:
225x5, 225x5, 225x5, 225x5, 225x5

2B) Pull-ups:
35x5, 35x5, 35x5, 35x5, 35x5

3) KB swing:
32kgx16 at the top of each minute for 4 minutes

4/13/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall Squat 2x10
10 pull-ups
3 rds of
10 jumping jacks
10 push-ups
5 deck squats

1) TGU:
24kg for 10 minutes

2) DL:
135x3, 225x3, 315x1, 365x1, 365x1, 345x1, 345x1, 325x1, 325x1

3A) KTE:
3x5

3B) Bottoms up C&P:
24kgx2, 24kgx2, 24kgx2

4/12/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall Squat 2x10

1A) Bench press:
165x5, 165x5, 165x5, 165x5, 165x5

1B) Plate curl:
25x3, 25x3, 25x3, 25x3, 25x3

2A) Low bar back squat:
195x5, 195x5, 195x5, 195x5, 195x5

2B) Pull-ups:
20x5, 20x5, 20x5, 20x5, 20x5

3) KB snatch:
24kgx5/5 at the top of each minute for 7 minutes

4/11/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall Squat 2x10

1A) Press:
145x3, 145x4, 145x3, 145x3, 145x3
One power clean precedes each set of presses

1B) Plate pinch:
50x1, 50x1, 50x1, 50x1, 50x1

2A) Low bar back squat:
255x5, 255x5, 255x4, 255x4, 255x3

2B) Pull-ups:
55x5, 55x4, 55x5, 55x4, 55x4

3) Swing:
32kgx16 at the top of each minute for 5 minutes

4/9/09

Warm-up-
16kg halo 2x5
Wall squat 2x10
Dislocates 2x5
Broomstick OHS 2x10

1A) Bench press:
190x5, 190x5, 190x5, 190x5, 190x5


1B) Plate curl:
20x5, 20x5, 20x5, 20x5, 20x5


2A) Low bar back squat:
215x5, 215x5, 215x5, 215x5, 215x5


2B) Pull-ups:
30x5, 30x5, 30x5, 30x5, 30x5

3) Swings:
32kgx12 at the top of each minute for 4 minutes

4/5/09

Warm-up-
16kg halo 2x5
Broomstick OHS 2x5
Dislocates 2x5
Broomstick low bar wall squat 2x5

1A) Bench press:
215x5, 215x4, 215x3, 215x3, 215x3
1B) Plate curl:
25x1, 25x1, 25x1, 25x1, 25x1
Used my larger 25lbs plate for these. It is about an inch bigger than the one I've been using.

2A) Low bar back squat:
245x5, 245x5, 245x5, 245x5, 245x5

2B) Pull-ups:
45x5, 45x5, 45x5, 45x5, 45x5

3) Swings:
32kgx16 at the top of each minute for 7 minutes

4/2/09

Warm-up-
Can best be described as general screwing around. Shoulder mobility and lots of unweighted squat variations.

1A) Press:
125x5, 125x5, 125x5, 125x5, 125x5

1B) 2 hands pinch:
100x5, 100x5, 100x5, 100x5, 100x5

*long break*

Warm-up-
3 rds of
10 jumping jacks
10 push-ups
Plus more screwing around with squat variations

2A) Low bar back squat:
210x5, 210x5, 210x5, 210x5, 210x5

2B) Pull-ups:
30x5, 30x5, 30x5, 30x5, 30x5

3) Swings:
32kgx12 at the top of each minute for 11 minutes

3/31/09

Warm-up-
Wall squat 2x5
16kg halo 2x5
Dislocates 2x5
10 pull-ups
3 rds of
10 jumping jacks
10 push-ups

1) TGU:
32kgx1/1, 32kgx1/1, 32kgx1/1

2) Power clean:
185x2 at the top of each minute for 10 minutes

3/30/09

Warm-up-
16kg halo 2x5
Dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Wall squat 2x5

1A) Bench press:
155x5, 155x5, 155x5, 155x5, 155x5

1B) Plate curl:
25x3, 25x3, 25x3, 25x3, 25x3

2A) Low bar back squat:
170x5, 170x5, 170x5, 170x5, 170x5

2B) Pull-ups:
10x5, 10x5, 10x5, 10x5, 10x5

3) KB snatch
24kg x5/5 at the top of each minute for 7 minutes

3/29/09

Warm-up-
16kg halo 2x5
Dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
3 rds of:
10 jumping jacks
10 push-ups

1A) Bench press:
205x5, 205x5, 205x5, 205x5, 205x5

1B) 1 hand pinch:
50x2, 50x2, 50x2, 50x2, 50x2

2A) Low bar back squat:
235x5, 235x5, 235x5, 235x5, 235x5

2B) Pull-ups:
45x5, 45x5, 45x5, 45x5, 45x4

3) 32kg 2H swings:
15 at the top of each minute for 11 minutes

3/26/09

Warm-up-
16kg halo 2x5
Dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5

1A) Bench press:
185x5, 185x5, 185x5, 185x5, 185x5

1B) 2 hands pinch:
105x5, 105x5, 105x5, 105x5, 105x5

*Long break*

Warm-up-
3 rds of
10 jumping jacks
10 push-ups

2A) Low bar back squat:
210x5, 210x5, 210x5, 210x5, 210x5

2B) Pull-ups:
20x5, 20x5, 20x5, 20x5, 20x5

3) 32kg swings:
20 at the top of each minute for 2 minutes, 15 at the top of each minute for 3 minutes. I am in very bad shape conditioning-wise. It's something I need to improve before my meet.

3/25/09

Warm-up-
20lbs halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Wall squat 2x10

1) 32kg TGU:
3/3 singles on the minute

2) 185 lbs power clean:
2 reps at the top of the minute for 10 minutes

Had intended to do a bit more, but 20 minutes was all I could spare today.

3/24/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Wall squats 2x5

1A) Bench press:
125x5, 125x5, 125x5, 125x5, 125x5

1B) Plate curl:
20x5, 20x5, 20x5, 20x5, 20x5

2A) Low bar back squat:
145x5, 145x5, 145x5, 145x5, 145x5

2B) Pull-ups:
5x5

Greta Jane comes home from the hospital tomorrow. Pictures will be up as soon as I can get them up.

3/21/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick low bar wall squat 2x5

1A) Bench press:
205x5, 205x5, 205x5, 205x4, 205x4

1B) Plate curl:
25x1, 25x1, 25x1, 25x1, 25x1

2A) Low bar back squat:
235x5, 235x5, 235x4, 235x3, 235x3

2B) Pull-ups:
35x5, 35x5, 35x5, 35x5, 35x5

3/14/09

Warm-up-
16kg halo 2x3
Band dislocates 2x5
Wall squat 2x5
24kg TGU 5 minutes

1A) Bench Press:
195x5, 195x5, 195x5, 195x5, 195x5

1B) 16kg pistol:
5x1

2A) 73lbs DB row:
5x5

2B) 50lbs 1 hand pinch:
5x3

3A) Hanging knee raise:
6x4

3B) 25lbs plate curl:
5x2

3/13/09

Warm-up-
16kg halo 2x3
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
32kg TGU 1/1 singles
24kg TGU 5 minutes

DL:
315x3, 315x3, 325x3, 335x3, 345x3

16kg BU C&P:
5x5

Pull-ups:
2x (1,2,3,4,5) 1x (1,2,3)

Ab exercise that defies description:
3x10

24kg snatch:
5/5 at the top of the minute for 7 minutes

3/10/09

Low bar back squat:
135x1, 185x1, 225x1, 295x1(PR), 325xFAIL, 315x1(PR)

Bench press:
135x1, 185x1, 225x1, 245x1, 265xFAIL, 255x1, 265xFAIL
(In retrospect should've tried 260)

DL:
315x1, 365x1, 435xFAIL, 410x1(PR)

Total of 980. Kind of disappointed with the DL, but I am consoling myself with the thought that everyone says it is a lift that only peaks at competition. The other lifts could be better, but my body is still pretty beat down from the 6 week block of training I just completed, and from lack of sleep lately. I think I can still improve everything a bit more by April 18, but I will not hit the RSR. I have decided to just do a basic 5x5 type program and let my body recover a bit.

3/6/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
32kg TGU 2 singles
24kg TGU 5 minutes

Low bar back squat:
250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3

1 hand pinch:
10x2@50lbs

3/5/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick overhead wall squat 2x5
24kg TGU 5 minutes

Bench press:
215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3

Hanging knee raise:
10x2

Barbell row:
165x5, 165x5, 155x5, 135x5, 135x5

25lbs plate curl:
5x2

3/2/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 5 minutes

Low bar back squat:
235x5, 235x5, 235x5, 235x5, 235x5, 235x5, 235x5

24kg weighted pull-ups:
7 sets of 5

3/1/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
24kg TGU 5 minutes

Bench Press:
205x5, 205x5, 205x5, 205x5, 205x5, 205x5, 205x5

Ab exercise that defies description:
6x10

68lbs DB row:
3x5

BU C&P:
32kg- 2 cleans
24kg- 3 singles of C&P
16kg- 1 clean and 3 presses x2

Messing around-
10 pull-ups
25 push-ups

2/27/09

Warm-up-
24kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
32kg TGU, 3 minutes
24kg TGU, 2 minutes

DL:
315x5, 315x4, 325x3, 335x2, 345x1
Clean grip, no hook.

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

32kg weighted pull-ups:
4-3-2-1

32kg swing:
20 on the top of the minute for 3 minutes

2/25/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
32kg TGU 4 minutes
24kg TGU 2 minutes

Low bar back squat:
220x7, 220x7, 220x7, 220x7, 220x7

40kg weighted pull-ups:
3 singles

32kg KB C&P:
3x3

92.5lbs plus implement 2 hands pinch:
3x5

2/24/09

Warm-up-
16kg halo 2x3
Band dislocates 2x5
Broomstick OHS 2x5
24kg TGU 5 minutes

Bench press:
190x7, 190x7, 190x7, 190x7, 190x7

25lbs plate curl:
9 singles

24kg cross chop:
3x5

Plank:
3x 30 second holds

Push-ups:
20-15-10

2/22/09

Warm-up-
24kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 5 minutes

Low bar back squat:
210x9, 210x9, 210x9, 210x9

24kg BU C&P:
3 singles

32kg BU clean:
3 singles

Barbell power clean and press:
135x5, 145x4, 155x3, 165x2, 175x1

32kg weighted pull-ups:
4-4-3-2-1

24kg snatch:
5/5 on the top of the minute for three minutes

2/21/09

Warm-up-
24kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
TGU- 32kgx4 minutes, 24kgx4 minutes

DL:
310x4, 320x3, 330x2, 340x1
All with a clean grip, no hook.

Bench press:
180x9, 180x9, 180x9, 180x9

88lbs DB row:
3x5

20 lbs plate curl:
3x5

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

32kg swing:
20 reps at the top of the minute for 5 minutes

2/20/09

Warm-up-
16kg halo 2x5
Wall squat 2x5
TGU: 4 minutes with 32kg, 2 minutes with 24kg

DL:
300x5

After the first set of DL I got interrupted and never came back to finish. Kind of silly, but tomorrow is a new day.

2/18/09

Warm-up-
16kg halo 2x3
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 6 minutes
20 push-ups

Low bar back squat:
245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3

32kg KB C&P:
5-4-3-2-1

32kg weighted pull-ups:
4-3-3-2-1

90lbs plus implement 2 hands pinch:
5x5

32kg BU C&P:
1 rep on the right, 3 nice cleans on the left, but kept encountering a sticking point just above my head. Still, even the clean was a nice PR, and I couldn't be happier with the one rep on the right. Wasn't so long ago at all that 24kg for a single on both sides was not a foregone conclusion.

2/17/09

Warm-up-
16kg halo 2x3
16kg windmill 2x3
Wall squat 2x5
24kg TGU 6 minutes

Bench press:
210x3, 210x3, 210x3, 210x3, 210x3, 210x3, 210x3, 210x3, 210x3, 210x3

88lbs DB row:
3x5

25lbs plate curl:
3-2-1

24kg KB cross chop:
3x5

2/15/09

Took yesterday off (spending time with my Valentine) so today was somthing of a double up as I did both bench and squat in the same session. I am about to walk the dog and come back for session two, which will be some simple supplemental work.

Warm-up-
16kg halos 2x3
16kg windmill 2x3
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 6 minutes

Low bar back squat:
230x5, 230x5, 230x5, 230x5, 230x5, 230x5, 230x5

Bench press:
200x5, 200x5, 200x5, 200x5, 200x5, 200x5, 200x5

Edit:
Session 2-

Barbell power clean and press:
125x5, 135x4, 145x3, 155x2, 165x1

32kg weighted pull-ups:
4-3-2-2

24kg snatch:
10/10

2/13/09

Warm-up:
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU, 6 minutes of alternating singles
16kg windmill, 3/3 reps

DL:
295x5, 305x4, 315x3, 325x2, 335x1
All with a clean grip, no hook.

32kg swings:
5x15, 5x10

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

Double 24kg seesaw press:
2x5

OHS:
115x5, 115x5, 115x5, 115x5

32kg weighted pull-ups:
4,3,2,1

2/11/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
32kg TGU 1x1
24kg TGU 1x1

Low bar back squat:
215x7, 215x7, 215x7, 215x7, 215x7

32kg KB C&P:
5x3

32kg weighted pull-ups:
3-3-2-1

2/10/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 1x2, 2x1

Bench press:
185x7, 185x7, 185x7, 185x7, 185x7

32kg weighted pull-ups:
3-2-2

20lbs plate curl:
3x5

Core circuit:
3 rds of
25lbs weighted back extension, 5 reps
25lbs weighted sit-up, 5 reps
16kg KB cross chop, 5/5 reps

2/8/09

Warm-up-Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

Low bar back squat:
205x9, 205x9, 205x9, 205x9

32kg weighted pull-ups:
3,2,1

Barbell power clean and press:
140x5, 150x4, 160x3, 170x2, 180x1 (PR?)

24kg snatch:
10-8-6-6-4 L/R

2/7/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

Bench press:
175x9, 175x9, 175x9, 175x9

Core circuit-
5 rds of
25lbs weighted back extension, 5 reps
25lbs weighted sit-up, 5 reps
36lbs KB cross chop, 5/5 reps

Grip-
50lbs 1 HP:
3 doubles
25lbs plate curl:
3 singles

73lbs 1 arm DB row:
5x5

2/6/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

DL:
295x5, 300x4, 310x3, 320x2, 330x1

32kg swing:
5x10

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

OHS:
115x5, 115x5, 115x5, 115x5, 115x5

24kg weighted pull-ups:
5-5-4-3-2

2/4/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

Low bar back squat:
235x3, 235x3, 235x3, 235x3, 235x3, 235x3, 235x3, 235x3, 235x3, 235x3

24kg weighted pull-ups:
5-5-4-3-2

32kg KB C&P:
5-4-3-2-1

2/3/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick wide stance low bar squat 2x5
Broomstick low bar wall squat 2x5
24kg TGU 2x2

Bench press:
200x3, 200x3, 200x3, 200x3, 200x3, 200x3, 200x3, 200x3, 200x3, 200x3

More to follow later. Had to run to get ready for work. Apparently my new bar will arrive tomorrow.

Franklin-
I am indeed on the RSA for both squat and bench. Today was workout 4/12 for the bench, and tomorrow will mark 4/12 for the squat.

Evening grip session-
2 hands pinch:
3 singles at about 110-115

25lbs plate curl:
3 doubles

2/1/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 1x2

Low bar back squat:
220x5, 220x5, 220x5, 220x5, 220x5, 220x5, 220x5

24kg BU C&P:
7 singles

24kg weighted pull-ups:
5-4-4-3-2

Barbell power clean and press:
135x5, 145x4, 155x3 165x1, 165x2, 175x1

The first time I tried the set of two at 165 I missed. I knew I should've had it, so I took a longer rest, tried again and nailed it easily. This is a nice milestone, as 165 is a bit more than bodyweight at the moment.

Levering:
2.5lbs on the broken sleeve of my barbell, 3x3 forward and back

24kg snatch:
10-8-6-4-4 L/R

1 minute rest after each set L/R

Edit:
A couple of things that I wanted to mention but forgot to...

1: I ordered a bar
2: I have been doing a bit of bending. Over the past couple of day I have killed multiple 5" lengths of 1/4" CRS. I had been made to understand that CRS is much harder than HRS, but I can barely notice a difference. It is a little harder, but still goes down every time.

1/31/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 1x10
24kg TGU 2x2
Double 24kg see-saw press 1x10

Bench press:
190x5, 190x5, 190x5, 190x5, 190x5, 190x5, 190x5

Core circuit-
3 rds of
25lbs weighted sit-up, 10 reps
25lbs weighted back extension, 10 reps
25lbs full contact twist, 5/5 reps

Grip-
3 rds of
50lbs 1HP, 2 reps
25lbs plate curl, 1 rep
Trainer last two fingers close, 3 reps

73lbs DB row:
5x5

1/30/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Glute bridge
24kg TGU 2x2

DL:
285x5, 295x4, 305x3, 315x2, 325x1

32kg swing:
10-15-20-25-30

24kg weighted pull-ups:
5-4-3-3-2

24kg BU C&P:
5 singles

These are getting easy now that I have the groove down. I will try some ladders soon.

1/28/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

Low bar back squat:
205x7, 205x7, 205x7, 205x7, 205x7

24kg KB BU C&P:
6 singles

40kg weighted pull-ups:
6 singles

Power clean and press:
120x5, 130x4, 140x3, 150x2, 160x1

1/27/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
24kg TGU 2x2

Bench press:
175x7, 175x7, 175x7, 175x7, 175x7

Core circuit-
3 rds of
25lbs weighted back extension, 10 reps
25lbs weighted sit-up, 10 reps
25lbs full contact twist, 5/5 reps

20 lbs Plate curl:
2x5

1/25/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
24kg TGU 2x2

Low bar back squat:
195x9, 195x9, 195x9, 195x9

Power clean and press:
115x5, 125x4, 135x3, 145x2, 155x1

24kg weighted pull-ups:
5,4,3,2,2

32kg KB press:
3x3

16kg BU C&P:
5x (1,2,3,4)

Levering:
5x5 front and back with 2.5lbs on the sleeve of my barbell that broke

24kg snatch:
10, 8, 6, 4, 2 all reps L/R

1/24/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1

Bench press:
165x9, 165x9, 165x9, 165x8

Core-
3 rds of
25lbs weighted back extension, 10 reps
25lbs weighted sit-ups, 10 reps
25lbs full contact twist, 5 reps to each side

Grip-
1HP 2x25lbs plates for 5 doubles
Plate curl 20lbs for 5 triples
Grippers COC Trainer in parallel upside down close with just last 3 fingers for 5 triples

Performed as a circuit with 1 minute between exercises

1 arm DB row:
73lbs for 5x5

1/23/09

Warm-up-
Neck and shoulder mobility
Back bridge
Broomstick OHS 2x5
65lbs short fat bar TGU 2x1

I owe myself the rehab/prehab tonight.

Low bar back squat:
135x5, 185x1, 205x1, 255x1, 275x1

Bench press:
135x5, 185x1, 205x1, 225x1, 235x1

DL:
280x5, 290x4, 300x3, 310x2, 320x1

32kg swings:
10-15-20-25-30

One set performed directly after each set of deads

24kg weighted pull-ups:
5,4,3,2,1

On 2 mins rest

16kg BU C&P:
5 singles

Performed during pull-up rest periods

PL Competition

I hadn't mentioned this before because it is so far down the road, but I plan to compete in a sanctioned PL meet on November 14. I bring it up now though because I recently had an email from the USAPL state co-chairman informing me of another meet coming up on April 18 and 19. This will be just about a month after our new baby is born, but I am planning my training as though I will be able to compete. The plan at the moment is to start a 6 week cycle incorporating the Russian Squat Assault for both squat and bench (hereafter I will refer to this as the Russian Bench Assault) and then switch to either the full or modified Russian Strength program that Franklin recently referenced for my squat with some other peaking program for my bench. Deads will be once a week on a 54321 format, and I will back off the pull-ups, training them just 3 times a week so as to not interfere with the bench training as much. Wish me luck! Tomorrow starts an insane (but, I am convinced, doable) 12 weeks.

1/22/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1

KB C&P:
24kgx3/3, 32kgx3/3

135lbs power clean and press:
3x3 (1 power clean adn 3 presses)

Weighted pull-ups:
40kg- 3 singles
32kg- 3 singles

16kg BU C&P:
5 singles

20lbs plate curl:
5x3

1/21/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1

Low bar back squat:
135x5, 165x5, 195x5, 195x5, 195x5

Bench press:
135x5, 135x5, 185x5, 185x5, 185x5

2 hands pinch:
115x3, 115x2, 115x3, 115x3

1/19/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs Short fat far TGU 2x1

Low bar back squat:
135x5, 145x5, 155x5, 165x5, 185x5

DL:
275x5, 285x5, 295x5, 305x5, 315x5

Switched to a hook grip on the last two sets

Pull-ups:
3x3 tactical grip
3x3 close chin grip
3x3 wide tactical grip

All on 60 seconds rest

16kg BU C&P:
5x (1,2,3)

Between ladders I worked triples with the COC Trainer held upside down and choked to a parallel set. Was trying to focus on the last two fingers with as little "brush" as possible. I need to get my last two fingers up to speed if I'm ever going to close that #2 I got for Christmas. I think strap holds and working the light gripper with just my last two fingers should get me where I need to be.

1/18/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1

KB C&P:
24kgx5/5, 32kgx4/4

135lbs barbell C&P:
5-5-4

Weight on this goes up next week.

Levering:
front and back with a 2.5lbs plate on the broken sleeve of my old barbell

25lbs weighted pull-ups:
1,2,3,4,5,3,3

Rest 10 seconds for every rep in the set just completed

Finisher-
7 rds of
24kg KB snatch, 5/5 reps
80lbs bag shouldering, 5 reps

30 seconds rest between rounds

1/17/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1

Low bar back squat:
135x5, 185x5, 215x5, 215x4, 215x3

Bench press:
95x5, 115x5, 135x5, 135x5, 135x5

1 hand pinch:
2x25s for 5 doubles

25lbs weighted pull-ups:
11-5-4-4-4

All on 90 seconds rest

1/15/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1

KB C&P:
24kgx5/5, 32kgx5/5

135lbs power clean and press:
3x3

32kg weighted pull-ups:
7 singles on 60 second rests

These were as crisp and smooth as I could ask. Next week the weight increases.

16kg BU C&P:
3x3

20lbs plate curl:
3x3

Finisher-
7 rds of
24kg 1 arm lccj 5/5
Farmer carry- 1 trip of about 25m with 2x25lbs plates with a towel looped through them in each hand. I grip the towel, and it is a killer even with the light weights.

30 seconds rest between rds

1/14/09

Medium squats, heavy bench today.



Warm-up:
Neck and shoulder mobility
OHS 2x5
Hip rehab/prehab
Back bridge
65lbs short fat bar TGU 2x1


Low bar back squat:
135x5, 135x5, 165x5, 165x5, 165x5


Bench press:
135x5, 165x5, 195x4, 195x4, 195x4


25lbs weighted pull-ups:
7x4


On 60 seconds rest


2 hands pinch:
120x2, 110x3, 110x3, 110x3


Notes-
Colin asked a couple of days ago about my current bwt. I have not weighed in since leaving my old job at the end of November, but I would suspect I have held steady at just below 165.

Franklin asked about the low bar back squat. It is my understanding that the low bar position enables the lifter to push the glutes back and better take advantage of the hamstrings when squatting. The higher bar position will allow (enforce) a more upright posture as the lifter descends into the hole, and will thus be more like a front squat albeit with a slightly higher emphasis on the glutes compared to the quads. Most people will be able to use more weight with a low bar position, because more of the posterior chain is involved and because of the stretch reflex in the hamstrings at the bottom position. Rippetoe teaches and preaches low bar in his books and articles, though he does keep the bar higher than some PL coaches. I place the bar on the spine of the scapula so that it is supported just below the traps.

1/12/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Hip rehab/prehab
Back bridge
65lbs short fat bar TGU 2x1

DL:
265x5, 315x 5,4,3,2,1

25lbs weighted pull-ups:
3x4 with tactical grip
3x4 with close chin grip
3x2 with wide tactical grip

All on 60 seconds rest

1/11/09

Last few days have been hectic, so I am only just now posting this.
Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Hip rehab/prehab
Back bridge
65lbs short fat bar TGU 2x1


135lbs power clean and press:
5x2

25lbs weighted pull-ups:
1,2,3,4,4,4
On 60 seconds rest

Levering:
front and back 3x5

Finisher-
3 rds of
10 burpees
3 full contact twist

1/10/09

Well, I couldn't wait, so I resumed hard training today.

Warm-up-
Broomstick OHS 2x5
Neck and shoulder mobility
65lbs fat bar TGU 2x1
Hip rehab/prehab
Back bridge

Low bar back squat-
135x5, 165x5, 205x5, 205x5, 205x5

Bench press-
95x5, 135x5, 155x5, 155x5, 155x5

1 hand pinch-
2x25lbs 5 doubles

Update

I am taking this week as a back-off week. I have been doing just one or two sets of my normal exercises, and I will resume hard training on Monday.

1/3/09

185lbs bench press:
5-5-5-5-4

105lbs 2 hands pinch:
5x3

20lbs plate curls:
3x3

16kg BU C&P:
5x3

Back bridges and hip rehab:
The hip rehab is a bit difficult to describe. It is essentially just some very intense ab drills done while lying lengthwise on a foam roller. My spine is on the foam roller and I do things like tough my hand to my toe or my opposite toe (think a v-up) while my only contact with the ground is the non-working side's foot. So the hip works hard to balance, and it is a great full body tension exercise too. It is one of the best ab workouts I've ever done, but that is pretty much a side benefit to the glute activation.

1/2/09

Weighted pull-ups:
32kg-
7 singles

16kg-
5-5-4-3-2

All pull-ups on 60 seconds rest

135lbs power clean and press:
5x3

195lbs low bar back squat:
5x3

32kg swing:
about 5 sets of 20

I lost track on the swings when our friends Turgay and Charlie dropped by to deliver a belated Christmas gift. It was a nice surprise to have them here, so I didn't mind cutting my workout short. I had intended to do 11 sets of 20 with a 30 second rest between sets.

Hip rehab and glute activation/ab drills

1/1/09

20lbs weighted pull-ups:
6x5
On 60 seconds rest

Levering:
front and back

1 hand pinch:
2x25s for 7 singles
6x5s for 3x3