No Distractions Week 1

Last week I started a program based in large part on this article by Pavel Tsatsouline. The Zercher squat portion I did not mess with at all. The HSPUs and pull-ups I modified by substituting KB C&P ladders on Tuesdays and bench press ladders on Fridays. On the KB C&P days I will be doing unweighted pull-ups alternated with the presses, and on the bench days I will be doing weighted pull-ups. I left out the swings on the Zercher days and will be doing farmer carries instead. I may have to be flexible with the schedule also, as I have a new part time job starting soon. The warmup is the same each day and includes mobility, hip rehab/prehab, prying goblet squats, rope skipping, and TGUs.

Monday, 10/21:
Zercher- 135x3, 155x3, 175x3, 195x3
Farmer carry- 80lbs each hand down the driveway and back (approx. 150 yards)

Tuesday, 10/22:
KB C&P- 53lbs 2x(1,2,3)
Pull-ups- 2x(1,2,3)

Thursday, 10/24:
Zercher- 135x5, 135x5, 155x5, 165x5, 175x5
Farmer carry- 80lbs each hand to the end of the driveway and back

Friday, 10/25:
Bench- 185x 2,3,5,2,3,3
Weighted pull-ups- 20 lbs, same reps as bench.

12/12/2011

Wow. Sickness, holidays, exhaustion from my night watchman job (that I finally quit after 13 months) have all conpsired to keep me from training for 3 full weeks. Today I got back on the horse with a renewed commitment to simple and effective training that fits my schedule and my ability to recover.

53lbs KB TGU: 15 minutes alternating L/R
CoC Grippers: Trainer for 3 sets of 5/5

I am also greasing the groove with pull-ups and pistols again.

11/16/2011 and 11/18/2011

11/16/2011:
Skeleton training as I had a deer to butcher.
Push press: 135x3, 135x3,
Front squat: 145x5, 145x5

11/18/2011:
Press: 95x1, 105x1, 115x1, 125x1, 145x3, 145x5*
Front squat: 145x1, 155x1, 175x1, 185x1, 200x5
Power clean: 165x3, 165x3, 165x3, 165x3, 165x3
CoC grippers: Tx5/5, 1x3/5, 1x0/3
Pull-ups: 8, 8, 8
53lbs TGu sit-ups: 3/3, 3/3, 3/3

*The first attempt at a set of 5 with 145 I was not warmed up enough. The second attempt was after the front squats.

11/14/2011

Press: 120x5, 120x5, 120x5, 120x5, 120x5
Front squat: 180x5, 180x5, 180x5, 180x5, 180x5
Deadlift: 180x1, 205x1, 225x1, 255x1, 280x5
CoC grippers: Tx5/5, Tx5/5, Tx5/5, Strap holds- Trainer+ 10lbs for 2 10 second holds
Pull-ups: 5, 5, 5
53lbs TGU sit-ups: 3/3, 3/3, 3/3

11/11/2011

Push press: 135x1, 145x1, 155x1, 175x2
Front squat: 155x1, 165x1, 175x1, 195x5
Power clean: 165x3, 165x3, 165x3, 165x3, 165x3
Pull-ups: 7,7,7
CoC grippers: Tx5/5, #1x2/3, #1x1/1
53lbs TGU sit-ups: 3/3, 3/3, 3/3

Ran out of gas on last set of PC. I'll need to stay at 165 for a couple more weeks. CoC, Pull-ups and TGU sit-ups were performed as a circuit with 2 minutes rest at the end of each time through. PC were done on a repeating 2 minute timer, PP and FS were on a 3 minute repeating timer.

Friday weigh-in: 175.2

11/10/2011

53lbs KB press: 5/5, 5/5
Front squat: 135x5, 135x5
Pull-ups: 10, 11, 5

11/07/2011

Push press: 140x3, 140x3, 140x3, 140x3, 140x3, 140x3
Front squat: 175x5, 175x5, 175x5, 175x5, 175x5
Deadlift: 175x1, 205x1, 225x1, 255x1, 275x5
53lbs TGU sit-up: 3/3, 3/3, 3/3
CoC Grippers: Tx5/5, Tx5/5, Tx5/5, 1x1/1, 1x1/1 Strap holds- T+7.5lbs 3x10 second holds