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