5/31/08

Morning-
All the usual SJ drills plus 3 nice walks throughout the day so far.

Afternoon-
Power clean: 2 minute countdown timer
5x3 140 across. I am going to keep the weight on these constant for about 5-6 sessions

OHS: 2 minute countdown timer
3x5 45 across. Decided to try a light weight. I may add 5 pounds next time if this doesn't hurt me tomorrow. I need to get the shoulders stable anyway, and this is one good drill to do it.

Suitcase DL: 2 minute countdown timer
3x3 L/R 95 across.

2 hand sledge levers: 2 minute countdown timer
3x3 alternating L/R I marked may grip with athletic tape so I can keep track of progress

Later I will do some odd object type conditioning out in the back yard, but for now I am showering up so I can take the missus on a dinner date.

5/30/08

Morning-
Modified DOE manmaker:
15 minutes alternating 2.5 pound shoulder rehab moves with 10x24kg swings

Super Joints throughout the morning at my desk

Noon-
DL:
5-5
223-203

Floor press:
5-5
150-135

Pinch grip:
5-5
44 pound high pulls

Janda:
5x1

High pulls and diamond push-ups to finish up.

New Programming

I have been bored and uninspired by my programming, so I decided to scrap it. At first I thought I should at least stick it out for the 4 weeks, but then I thought this is really my only hobby, and if it's not fun I'm not doing it. So there. The new plan will look like this:

Day 1:
-Deadlift 2x5
-Side press 2x5
-Pinch grip DL 2x5
-Jandas 5 sets

Day 2:
-Power clean 5x3
-Overhead squat 3x5
-Suitcase DL 3x3 L/R
-Sledge levering

Day 3:
-Deadlift 2x5
-Side press 2x5
-Pinch grip DL 2x5
-Jandas 5 sets

Day 4:
Off

Until I add overhead work back in I will be subbing floor press for side press and front squats for OHS.

In addition I will be doing Super Joints Drills and modified DOE manmakers every weekday that I train. On Saturdays if it is a training day I will do a conditioning workout with odd objects such as sandbags, sledge strikes, keg and rock lifting, and so forth.

5/28/08

Morning recharge:
-3 way neck
-Shoulder circles
-16kg halos
-Face the wall squats
-15/45 pull-ups/push-ups split up as 12/36 and 3/9
-Modified DOE manmaker, 15 minutes alternating 10x24kg swings and shoulder rehab exercises with 2.5 pound plates

Decided that from now on I am going to keep the SJ to a minimum in the morning and string the rest of the drills through the day. I just do them at my desk and finish up the spine stuff as part of my warm-up for my noon workout. I am still doing all the drills, and the things I am doing for my shoulders have been amazing. I will try some overhead work in about mid June. More to follow. I am off to the gym.

Not a great day of training. Pistols weren't going well, so I gave up after a couple of warm up reps and one rep at 55 pounds. I skipped weighted pull-ups because I think they made my shoulder sore last time.

I ended up doing the following little circuit 5 times through:
-Face pull, 5 reps
-10 push-ups
-109 pound suitcase DL 1 rep L/R

Then I did Janda sit-ups:
2-2-1-1-1

And stretching:
-Souped up toe touch
-Hamstring stretch
-Decompression hang

I also tried a set of 5 hang power cleans at 109 and a 333 pound deadlift. If they don't make my shoulder sore later I will start including power cleans in place of the weighted pull-ups.

5/27/08

Morning recharge:
SJ part 1 plus face the wall squats and 1 minute third world squat, minus cossack and squats

Density pull-ups: 2 minute countdown timer
10 sets of 6 reps

Face pulls:
3x10x60

Feet elevated push-ups:
3x15

Run: 1 minute countdown timer
10x100m on the track

Stretch:
-Souped up toe touch
-Back stretch
-Hamstring stretch
-Decompression hang

5/26/08

Morning recharge:
SJ part 1 minus cossack and sub face the wall squats for squats.

Modified DOE manmaker:
15 minutes of alternating 3 reps 2x24kg floor press, 10x24kg swing

Floor press:
5x5x175

Weighted pull-ups:
3x3x53

One hand plate pinch DL:
2x5x20

Behind the back barbell wrist flexion:
3x5x140

Janda sit-ups:
5x2

Push-ups w/ one hand elevated on KB:
3x10 L/R

KB high pull:
5x5x16kg

5/24/08

Morning recharge:
Super Joints part 1 minus the Cossack and subbing face the wall squats for regular squats
Also did 5 pull-ups and 15 push-ups

Modified DOE Manmaker:
15 minutes alternating 1 rep of double 24kg floor press with 10 reps 24kg swings

Had intended to do more, but Annie was playing the music for a friend's wedding and it took more or less the whole day to do that. On the bright side we got a nice walk in.