Bending:
5 pairs of 60D Timber Ties taped together. This pretty well exhausted me. I will bend only one day next week, as I have really hit it hard the past three bending days.
COC:
Trainer 3x3
Barbell front squat:
115lbs 3x10
TGU:
4 singles at 16kg
3 singles at 65lbs fat bar
Gun show-
2 point barbell row:
65lbs 1x10
E-Z bar reverse grip curl:
45lbs 1x10
E-Z bar skull crusher:
45lbs 1x10
The real ticket to the gun show is the bending I have been doing. It truly works the entire upper body. Also, stay tuned for a photo of the latest feat I added to my arsenal.
Friday, October 17, 2008
10/15/08
Mobility-
Usual SJ routine
Kettlebells-
Double 24kg front squat:
3x10
32kg TGU:
4/4 in 8 minutes
Bending-
2 pairs of 60D Grip Brite Timber Ties taped together (both in about 20-30 seconds)
5.5 inch length of 1/4" HRS
60D common nail (PR)
Usual SJ routine
Kettlebells-
Double 24kg front squat:
3x10
32kg TGU:
4/4 in 8 minutes
Bending-
2 pairs of 60D Grip Brite Timber Ties taped together (both in about 20-30 seconds)
5.5 inch length of 1/4" HRS
60D common nail (PR)
10/14/08
Please excuse the delay in posting lately. I forgot to take my power cord on my trip to Wisconsin and thus was unexpectedly computer-less most of the week.
Mobility-
Usual SJ routine
Kettlebells-
Swings/farmer carries:
As many rds as possible in 10 minutes of
32kg swing, 10 reps
2x50lbs DB farmer carry, approx 10 yards
Ended up with 12 rds
Blockweights-
Deadlift a 25lbs dumbbell by the bell for 3x5
Also forgot to bring COC on this trip, so no gripper work.
Mobility-
Usual SJ routine
Kettlebells-
Swings/farmer carries:
As many rds as possible in 10 minutes of
32kg swing, 10 reps
2x50lbs DB farmer carry, approx 10 yards
Ended up with 12 rds
Blockweights-
Deadlift a 25lbs dumbbell by the bell for 3x5
Also forgot to bring COC on this trip, so no gripper work.
Monday, October 13, 2008
10/13/08
Today marks the first day of a two week cycle of kettlebells. I will also be working on bending, block weights and grippers.
Double 24kg front squat:
3x10
Bending:
2x6" grip brite timber ties taped together. I had kinked this a couple weeks ago and this week I completed the sweep.
2x6" grip brite timber ties taped together. This was a start to finish bend. PR.
1/4x6" HRS
32kg TGU:
5 singles L/R in 10 minutes
Double 24kg front squat:
3x10
Bending:
2x6" grip brite timber ties taped together. I had kinked this a couple weeks ago and this week I completed the sweep.
2x6" grip brite timber ties taped together. This was a start to finish bend. PR.
1/4x6" HRS
32kg TGU:
5 singles L/R in 10 minutes
10/12/08
Mobility-
Usual SJ routine (first day back on the wagon after approximately 2 weeks off)
PTP-
Side press:
65x5, 60x5
DL:
285x5, 255x5
Grip-
2x10lbs plate curls:
2x5
2x10lbs high pull:
2x5
Wrist roller:
2 trips each way with 16kg on the floor
Usual SJ routine (first day back on the wagon after approximately 2 weeks off)
PTP-
Side press:
65x5, 60x5
DL:
285x5, 255x5
Grip-
2x10lbs plate curls:
2x5
2x10lbs high pull:
2x5
Wrist roller:
2 trips each way with 16kg on the floor
Saturday, October 11, 2008
10/11/08
PTP-
Side press:
60x5, 55x5
DL:
280x5, 250x5
Gun show- (rehab/prehab)
E-Z curl bar curls:
65x10
Barbell 2 point row:
55x10
E-Z curl bar skull crushers:
65x5, 65x3
Side press:
60x5, 55x5
DL:
280x5, 250x5
Gun show- (rehab/prehab)
E-Z curl bar curls:
65x10
Barbell 2 point row:
55x10
E-Z curl bar skull crushers:
65x5, 65x3
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