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