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