10/6/08

Annie is celebrating a birthday today! Happy birthday Annie!

PTP-
Side press:
60x5, 55x5

DL:
260x5, 235x5

Grip/forearm-
Pinch grip pick-up:
2x5lbs plates gripping a roll of athletic tape
-Curl 2x5
-High pull 2x5

Wrist roller:
Dragging a 20lbs kettlebell across the floor 2 trips both ways

Plate see-saw:
5lbsx10

10/4/08

PTP-
Side press:
55x5, 50x5

DL:
255x5, 235x5

Rehab/Assistance-
Barbell row:
50x10

Ring dips:
10

Dumbbell curls:
30x10

Behind the head triceps extension:
30x10

I am not trying to get two tickets to the gun show. I got the idea to work the elbow flexors and extensors from the Diesel Crew and indeed it seems to help ward off the soreness I had been having in my elbows.

Should also add that I GTG with several sets of pull-ups and push-ups daily. Currently I am doing 6 pull-ups and 15 push-ups per set.

10/3/08

PTP-
Side press:
55x5, 50x5

DL:
250x5, 225x5

Abs-
Jandas:
3 sets of 5

10/2/08

PTP-
Side press:
50x5, 45x5

DL:
245x5, 225x5

I had intended to finish out another month of the ROP, but I just couldn't face it. I have been on the program for 12 weeks and fully expect to go back to it at some point, but for now the plan is two weeks PTP followed by two weeks of kettlebells, primarily swings and get-ups.

Forearm/hand strength-
Pinch grip pick-up:
(2x5lbs plates grasping a roll of athletic tape.)
2x5 high pull
2x5 plate curl

Wrist roller:
2 trips dragging a 20lbs KB across the floor for about 8-10 feet

Plate see-saw:
5lbsx10

Every exercise is from the John Brookfield Grip Tips on IronMind. Fantastic free resource.

10/1/08

Light day-
C&P:
5x (1,2) at 32kg

Pull-ups:
5x (1,2)

Snatch:
2 sets of 6/6 at 24kg

Swings:
3 sets of 6/6 at 24kg

Starting in November I will be alternating 2 weeks of PTP with 2 weeks of swings and get-ups. I plan to more or less eliminate the snatch from my ROP workouts between now and then because it's just not worth tearing up my hands. One of these days I hope to get the form better, but until then I really don't care that much about it.

9/30/08

Heavy day-
C&P:
2x (1,2,3,4) 3x (1,2,3) at 32kg

Pull-ups:
2x (1,2,3,4) 3x (1,2,3) on a tree limb

Swings:
110 swings in 5 minutes with 32kg

Also did some mobility, calisthenics and elbow work throughout the day.

Highland games were fun. I took 2nd both days. Sunday was by far my better performance, which was good because the competition was much tougher. Same guy beat me by a mile both days. I got a t-shirt as a prize each day, but they are both size XL. I usually wear a medium. I suppose they thought it was reasonable to assume that the top finishers would likely be bigger guys.

Signing off for a bit

I am taking the rest of the week more or less off. I will be doing a bit of bending and calisthenics as well as competing in a watered down Highland Games over the weekend. ROP resumes with a heavy day on Wednesday, though I may take a variety day on Monday to ease myself back in.