7/31/08

Mobility:
Usual SJ routine

Variety day-
DL:
300x5, 315x4, 330x3, 345x2, 360x1

One leg glute bridge:
30 seconds each side

One leg two dumbbell DL:
5x1 at 55lbs dumbbells

TGU:
5x1 at 65lbs barbell

Rehab:
Face pulls and push-ups 3x10 each

Will do abs and hands this evening at home. The gym here at work doesn't have the equipment I want, and plus I ran out of time.

Evening-
Janda:
3x5

2 hand plate pinch DL:
3x5 at 70lbs

7/30/08

Mobility:
Usual SJ routine

Medium day-
I felt so good I went for the C&P ladders

C&P:
5x (1,2,3) at 24kg

Pull-ups/chin-ups:
5x (1,2,3) at 20lbs, alternated with the C&P

Swings: 45 second countdown timer
3 rds of
(10, 15, 20) with the 24kg, total 135 reps in 6:45

7/28/08

Mobility:
Usual SJ routine plus scapula push-ups, dips, row and retraction on pull-up bar

TGU:
5 minutes with the 16kg

Swings:
5 minutes at 32kg, 7 sets of 10

It's my fault...

Seem to have tweaked my right shoulder (the "good" one! ha!) on my variety day. Yesterday's plan of 5x (1,2,3,4,5) ladders thus had to be postponed. I will see how it feels tomorrow and do TGU's and swings instead of pressing and snatching. I was going to take it easy next week anyway, but I may be taking a couple easy weeks until I get back on track. Luckily this doesn't feel like much. My best guess is that I overworked the muscle a bit with all the overload presses.

7/24/08

Mobility:
Usual SJ routine

Variety day-
Used the Random Practice format again. The drills I used were as follows.

-Push press 32kg 3x3
-One arm swing 32kg 3x6
-Pistol 3x2
-Pull-up 3x10
-TGU 24kg 5x1
-DL 290x5, 255x5
-Sledge lever 3x4
-Saxon Side bend 3x3 with a 30 pound dumbbell
-COC Trainer 2x5, #1x3

Good session. I am looking forward to my 5x (1,2,3,4,5) ladders on Saturday.

7/23/08

Mobility: Usual SJ routine but only 5 reps because I was in a hurry to get going with my workout.
Core/stability:
:30 on :30 0ff
Glute bridge
Plank
Side plank (left)
Side plank (right)

Two times through each.

Medium day-

C&P:
3x (1,2,3) at 24kg

Pull-ups/chin-ups:
3x (1,2,3) at 20 pounds, alternated with C&P

Skipped the swings due to running out of time. My brother was in town, and we also had plans with Annie's family for our brother in law's birthday.

7/22/08

Mobility:
Usual SJ routine plus push-ups

Core/stability:
Foam roller drills
Plank and side plank- :30 on :30 off running through all 3 positions twice
Glute bridge :30

Variety day-
Did all this random practice style as described in Beyond Bodybuilding. Do a set of one drill, take a short rest and move on to a different drill. I tried to keep mixing it up between upper and lower body, push and pull, easy and hard. This was a great way to get all the work done quickly and still maintain a high quality on the individual sets.

-Push press 32kg 3x4
-One arm swing 32kg 3x5
-Pistol 5x1
-Pull-up 5x5
-TGU 24kg 5x1
-DL 285x5, 255x5
-Wrist roller 2x2 trips
-Band assisted Janda 3x5
-2 hand plate pinch DL 65 3x5

Used a 1:30 countdown timer throughout and got everything done in less than 48 minutes.