12/12/2011

Wow. Sickness, holidays, exhaustion from my night watchman job (that I finally quit after 13 months) have all conpsired to keep me from training for 3 full weeks. Today I got back on the horse with a renewed commitment to simple and effective training that fits my schedule and my ability to recover.

53lbs KB TGU: 15 minutes alternating L/R
CoC Grippers: Trainer for 3 sets of 5/5

I am also greasing the groove with pull-ups and pistols again.

11/16/2011 and 11/18/2011

11/16/2011:
Skeleton training as I had a deer to butcher.
Push press: 135x3, 135x3,
Front squat: 145x5, 145x5

11/18/2011:
Press: 95x1, 105x1, 115x1, 125x1, 145x3, 145x5*
Front squat: 145x1, 155x1, 175x1, 185x1, 200x5
Power clean: 165x3, 165x3, 165x3, 165x3, 165x3
CoC grippers: Tx5/5, 1x3/5, 1x0/3
Pull-ups: 8, 8, 8
53lbs TGu sit-ups: 3/3, 3/3, 3/3

*The first attempt at a set of 5 with 145 I was not warmed up enough. The second attempt was after the front squats.

11/14/2011

Press: 120x5, 120x5, 120x5, 120x5, 120x5
Front squat: 180x5, 180x5, 180x5, 180x5, 180x5
Deadlift: 180x1, 205x1, 225x1, 255x1, 280x5
CoC grippers: Tx5/5, Tx5/5, Tx5/5, Strap holds- Trainer+ 10lbs for 2 10 second holds
Pull-ups: 5, 5, 5
53lbs TGU sit-ups: 3/3, 3/3, 3/3

11/11/2011

Push press: 135x1, 145x1, 155x1, 175x2
Front squat: 155x1, 165x1, 175x1, 195x5
Power clean: 165x3, 165x3, 165x3, 165x3, 165x3
Pull-ups: 7,7,7
CoC grippers: Tx5/5, #1x2/3, #1x1/1
53lbs TGU sit-ups: 3/3, 3/3, 3/3

Ran out of gas on last set of PC. I'll need to stay at 165 for a couple more weeks. CoC, Pull-ups and TGU sit-ups were performed as a circuit with 2 minutes rest at the end of each time through. PC were done on a repeating 2 minute timer, PP and FS were on a 3 minute repeating timer.

Friday weigh-in: 175.2

11/10/2011

53lbs KB press: 5/5, 5/5
Front squat: 135x5, 135x5
Pull-ups: 10, 11, 5

11/07/2011

Push press: 140x3, 140x3, 140x3, 140x3, 140x3, 140x3
Front squat: 175x5, 175x5, 175x5, 175x5, 175x5
Deadlift: 175x1, 205x1, 225x1, 255x1, 275x5
53lbs TGU sit-up: 3/3, 3/3, 3/3
CoC Grippers: Tx5/5, Tx5/5, Tx5/5, 1x1/1, 1x1/1 Strap holds- T+7.5lbs 3x10 second holds

11/3/2011

Push press: 135x3, 135x3, 135x3
Front squat: 135x5, 135x5
Pull-ups: 12, 10, 9
Barbell roll-ups: 135x10
70lbs KB swings: 15, 15, 15
53lbs TGU sit-ups: 3/3, 3/3, 3/3

11/1/2011

Press: 115x5, 115x5, 115x5, 115x5, 115x5
Front squat: 170x5, 170x5, 170x5, 170x5, 170x5
Deadlift: 170x1, 205x1, 225x1, 255x1, 270x5
CoC grippers: Trainer for 3 sets of 5 L/R, #1 for a single L/R

Friday Weigh-in

I've decided to start weighing myself at work every Friday as a way to keep track of my weight loss and gain. I left all of my clothes on and didn't empty my pockets, so you can probably always take a few pounds off of these measurements, but as long as I'm consistent with my procedures I will be able to tell if I am losing or gaining.

Today's weight: 174.8

And the training for 10/28/2011-
Push press:135x1, 145x1, 155x1, 165x3
Front squat: 140x1, 150x1, 160x1, 170x1, 190x5
Power clean: 155x3, 155x3, 155x3, 155x3, 155x3
CoC grippers: Trainer for 3 sets of 5 followed by 3 10 second strap holds on each hand with a 10lbs plate

10/27/2011

Press: 100x5, 100x5, 100x5
Front squat: 135x5, 135x5
Pull-ups: 10, 10, 8
Barbell roll-ups: 135x10
KB swings: 70x10, 70x10

10/25/2011

Push press: 135x3, 135x3, 135x3, 135x3, 135x3, 135x3
Front squat: 165x5, 165x5, 165x5, 165x5, 165x5
Deadlift: 165x3, 185x1, 205x1, 225x1, 245x1, 265x5

10/21/2011

Press: 100x1, 110x1, 120x1, 130x1, 140x4
Front squat: 135x1, 145x1, 155x1, 175x1, 185x5
Power clean: 135x3, 155x3, 155x3, 155x3, 155x3

10/19/2011

Press: 100x5, 100x5, 100x5
Front squat: 135x5, 135x5
Pull-ups: 12, 11, 9
Finger roll-ups: 135x10
Plate curls: 25x5/5
KB swing: 70x10, 70x10, 70x10, 70x10, 70x10

Blogging Again- 10-17-2011

I have a renewed ardor for updating this blog as I am officially in training for PL again. The last... long time can best be described as f***ing off, but I am on a professionally designed program again with an eye toward competing in the spring. At the moment I am attempting the unusual feat of training for PL without a bench or squat stands, so no bench press and only front squats until I remedy that. I have been watching craigslist.com for deals, and in the meantime I am just looking at taking all my lifts from the floor as a way to keep it old school and build basic strength and GBA (General Bad-Assedness) before undertaking the more sport specific training. Here is what I did yesterday-

Pr: 110x5, 110x5, 110x5, 110x5, 110x5
FS: 170x5, 170x5, 170x5, 170x5, 170x5
DL: 170x3, 185x2, 205x1, 255x5

Rest for all sets was about 3:30. I set the gymboss for a repeating 4:00 minute countdown and started a new set at every beep.

Meant to do some gripper work, but had left my grippers at the office. (See f***ing off, above.)