Pull-up ladders:
2x (1,2,3,4,5)
Deads:
3-3-3
330-310-290
Pull-ups:
1,2,3,4,5
TGU:
7 on each side in 10 minutes
Pull-ups:
1,2,3,4,5
Pistols:
1-1-1-1-1 (Each rep L and R)
all with 24kg KB
Pull-ups:
1,2,3,4,5
KB swings: 2 minutes mixing between double KB swings and one arm swings
In the evening I practiced snatches with the 24kg. I did 5L/5R every 4 minutes for a total of about 30-40 on each arm (I lost track at some point)
Monday, December 31, 2007
Saturday, December 29, 2007
12/29/07
Pull-up ladders:
5x (1,2,3,4)
Deadlift:
1-1-1-1-1
280-320-340-300-330*
*was supposed to be 340, but somehow I left off one of the 10# plates without even noticing until I saw it sitting on the weight tree. 340 is all my plates, so when I saw one not on the bar I knew I screwed up.
HSPU:
5-5-5-4-4
First day doing these with hands elevated on cinder blocks. It adds 8" to the ROM, so they are now significantly harder, which I hope bodes well for my next pressing test.
The fun part:
One minute rounds alternating between sledge hammer strikes and 63# farmer carries. I "invented" a devious way to make the farmer carries ridiculously hard. I looped a hand towel through the handle of a kettlebell, then threaded the ends of the towel through a 10# plate. The towel is the grip, and it is much harder than the typical dumbbell handle I've been using. I did a total of four rounds, and four minutes of these carries alternated with four minutes of sledgehammer strikes was more than enough to smoke my grip.
5x (1,2,3,4)
Deadlift:
1-1-1-1-1
280-320-340-300-330*
*was supposed to be 340, but somehow I left off one of the 10# plates without even noticing until I saw it sitting on the weight tree. 340 is all my plates, so when I saw one not on the bar I knew I screwed up.
HSPU:
5-5-5-4-4
First day doing these with hands elevated on cinder blocks. It adds 8" to the ROM, so they are now significantly harder, which I hope bodes well for my next pressing test.
The fun part:
One minute rounds alternating between sledge hammer strikes and 63# farmer carries. I "invented" a devious way to make the farmer carries ridiculously hard. I looped a hand towel through the handle of a kettlebell, then threaded the ends of the towel through a 10# plate. The towel is the grip, and it is much harder than the typical dumbbell handle I've been using. I did a total of four rounds, and four minutes of these carries alternated with four minutes of sledgehammer strikes was more than enough to smoke my grip.
Friday, December 28, 2007
12/28/07
Deads:
5-5
283-253
OHS:
5-5-5-5-4
109-116-126-133-143
Power cleans:
2-2-2-2-2-2-2-2-2-2
on the minute, 199 for all
Crush grip device:
3-3-3
2x45# plates, this was very hard
Incline bench:
3-3-3
175-165-155
Don't know why I decided to do these. I had some extra gym time and couldn't think of anything good to do. Next time if I wind up with extra time I will do TGUs.
As a second workout, I did the following-
Pull-up ladders:
4x (1,2,3,4,5)
goal is to generate enough force so that my mid chest touches the bar with each rep. I can always do the 2nd rung of each ladder, but after that it gets uncertain.
21, 15 and 9 rep rounds of:
24kg KB swings L
24kg KB swings R
push-ups
6:13
5-5
283-253
OHS:
5-5-5-5-4
109-116-126-133-143
Power cleans:
2-2-2-2-2-2-2-2-2-2
on the minute, 199 for all
Crush grip device:
3-3-3
2x45# plates, this was very hard
Incline bench:
3-3-3
175-165-155
Don't know why I decided to do these. I had some extra gym time and couldn't think of anything good to do. Next time if I wind up with extra time I will do TGUs.
As a second workout, I did the following-
Pull-up ladders:
4x (1,2,3,4,5)
goal is to generate enough force so that my mid chest touches the bar with each rep. I can always do the 2nd rung of each ladder, but after that it gets uncertain.
21, 15 and 9 rep rounds of:
24kg KB swings L
24kg KB swings R
push-ups
6:13
Thursday, December 27, 2007
12/26/07
So I let Annie post those pictures, and I think she was a little harder on herself than I would have been.
Deadlift:
5-3-2
275-295-315
Press:
3-3-3-3-3-3-3
135-145-150-140-145-135-150
Pull-ups:
3(1-2-3-4-5) plus a set of 5 for a total of 50
Front squat:
5-5-5-5-5
135-155-175-195-205
Conditioning:
50 swings (24kg)
10 squats
30 swings
30 squats
10 swings
50 squats
8:39
Deadlift:
5-3-2
275-295-315
Press:
3-3-3-3-3-3-3
135-145-150-140-145-135-150
Pull-ups:
3(1-2-3-4-5) plus a set of 5 for a total of 50
Front squat:
5-5-5-5-5
135-155-175-195-205
Conditioning:
50 swings (24kg)
10 squats
30 swings
30 squats
10 swings
50 squats
8:39
And this is off topic, but here is a picture of my nephew Aurelio opening the Red Ryder BB gun I got him for Christmas.
Wednesday, December 26, 2007
Annie's "Before" Pictures
Here is pre-baby Annie. Notice the defined collar bones and cheek bones, healthy looking skin, 27-inch waist, and--count 'em--ONE chin!
Here are the post-baby, pre-workout pictures. Yuck! Check out that midsection flab! Expanded waistline! Ever-growing double chin!!
Tuesday, December 25, 2007
12/25/07
Well, I can safely say that this was a pretty great Christmas. Among lots of other loot that was not related to training (I know, what a waste of perfectly good presents, right?) I received my pair of 24kg kettlebells, a dragging harness, a weight tree (now I can clean up the living room!), a gymboss workout timer, a copy of Beyond Bodybuilding by Pavel, and that might be it. It was a lot of gear.
The gymboss is pretty cool. You can set it up to time you on repeating intervals, or you can set two intervals and have them alternate (such as tabatas, or rounds and rest periods if you wanted to do some fight conditioning). Another great thing is that in addition to making noise, you can clip it to your clothes and set it to vibrate. Today I used it for some density KB clean and presses. Nice piece of gear, and not very expensive for what you get.
PTP deads:
5-5
280-255
Double KB clean and press:
5-5-5-5-5 on the 1:30
used the new 24kg bells
Sledge hammer levers: front and back, bunch of different set and reps
The gymboss is pretty cool. You can set it up to time you on repeating intervals, or you can set two intervals and have them alternate (such as tabatas, or rounds and rest periods if you wanted to do some fight conditioning). Another great thing is that in addition to making noise, you can clip it to your clothes and set it to vibrate. Today I used it for some density KB clean and presses. Nice piece of gear, and not very expensive for what you get.
PTP deads:
5-5
280-255
Double KB clean and press:
5-5-5-5-5 on the 1:30
used the new 24kg bells
Sledge hammer levers: front and back, bunch of different set and reps
Monday, December 24, 2007
12/24/07
Deadlift:
3-3-3
330-310-290
TGU:
1-1-1-1-1 (L + R = 1 rep)
all with 24kg KB
Pistols:
1-1-1-1-1 (L + R = 1 rep)
all with 24kg KB
Will do fighter pull-ups and kb swings later today.
Edit: Did the fighter pull-ups, but never got to the swings
Pull-ups: 10-8-6-6-4
3-3-3
330-310-290
TGU:
1-1-1-1-1 (L + R = 1 rep)
all with 24kg KB
Pistols:
1-1-1-1-1 (L + R = 1 rep)
all with 24kg KB
Will do fighter pull-ups and kb swings later today.
Edit: Did the fighter pull-ups, but never got to the swings
Pull-ups: 10-8-6-6-4
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