9/30/08

Heavy day-
C&P:
2x (1,2,3,4) 3x (1,2,3) at 32kg

Pull-ups:
2x (1,2,3,4) 3x (1,2,3) on a tree limb

Swings:
110 swings in 5 minutes with 32kg

Also did some mobility, calisthenics and elbow work throughout the day.

Highland games were fun. I took 2nd both days. Sunday was by far my better performance, which was good because the competition was much tougher. Same guy beat me by a mile both days. I got a t-shirt as a prize each day, but they are both size XL. I usually wear a medium. I suppose they thought it was reasonable to assume that the top finishers would likely be bigger guys.

Signing off for a bit

I am taking the rest of the week more or less off. I will be doing a bit of bending and calisthenics as well as competing in a watered down Highland Games over the weekend. ROP resumes with a heavy day on Wednesday, though I may take a variety day on Monday to ease myself back in.

9/21/08

Variety day-
Pull-ups:
1x (1,2,3,4,5,6) 1x (1,2,3,4,5) 1x (1,2,3,4)

TGU:
5 singles at 65lbs on the fat bar

DL:
280x5, 250x5

Jandas:
4,3,2,1

2 hand plate pinch DL:
2x5 at 70lbs

Plate curls:
10x15lbs, 10x12.5lbs

Plate seesaw:
2x10 at 5lbs

Elbow and shoulder rehab

9/19/08

Light day-
C&P:
5x (1,2) at 32kg pressing from the shoulder on the 2 rep rungs

Pull-ups/chin-ups:
5x (1,2) at 30lbs

Snatch:
5/5 on the minute for 7 minutes at 24kg

Making progress on my snatch form. Hand health suffering less and less on my snatch days.

9/17/08

Mobility:
Usual SJ routine

Heavy day-
C&P:
1x (1,2,3,4) 4x (1,2,3)

Pull-ups:
1x (1,2,3,4) 4x (1,2,3)

Swings/burpees:
As many rds as possible in 8 minutes of
32kg swing, 5 reps
5 burpees

Got 11 rds

Did some elbow and shoulder rehab work in between the presses and the conditioning

9/16/08

Mobility:
Usual SJ routine plus one time through the following bodyweight workout from IronMind.
Jumping Jacks x 20
BW Squats x 15
Push ups x 15
Burpees x 10
Walking Lunges x 20
Mountain Climbers x 50
Dive Bomber Push ups x 15
Jump Squats x 10
Alternating Leg V-ups x 20

It is actually recommended to go for max rds in 30 minutes, but my goal was to wake up and get moving rather than have a killer smoke session so I just trotted through it once.

Variety day-
TGU:
5 singles, one at 70lbs barbell, the rest at 80lbs

Pull-ups:
5 triples at 40 pounds

Pistol:
1 rep each leg at 55lbs, knees a bit creaky so I let it go at that

Bending:
4 pieces of 1/4" HRS at the following lengths
7"
6.5" (PR)
5.75" (PR)
7.25" (harder than either PR attmept because my forearms were exhausted)

Bottoms up press:
5 singles with a 40lbs kettlebell

Also did some rows and ring push-ups for shoulder health

9/14/08

Medium day-
C&P:
1x (1,2,3) 4x (1,2) at 32kg

Pull-ups/chin-ups:
1x (1,2,3) 4x (1,2) on my new Lifeline Power Up Chin-up Handles

Swings:
7x10 at 32kg

9/13/08

Variety day-
TGU:
3 singles at 65lbs on the fat bar

DL:
275x5, 245x5

2 hand plate pinch DL:
2x5 at 70lbs

Plate curls:
15x5, 10x5

Plate seesaw: (courtesy of John Brookfield grip tips on IronMind)
2x5 at 10lbs

9/10/08

Heavy day-
C&P:
1x (1,2,3,4) 4x (1,2,3) at 32kg

Pull-ups:
1x (1,2,3,4) 4x (1,2,3)

Swings:
Max rounds in 10 minutes of 10 swings each with 32kg, 16kg and 24kg
Got 7 rds plus 6 swings with 24kg

Bending PR and Fat Bar Photos

Here are the 7" pieces of 1/4" HRS that I bent the other evening. The 4th piece I didn't count because I had kinked it previously, so all I did was the sweep.

My new short fat bar. Works especially well for TGUs in my cramped workout space.

9/8/08

Mobility:
Usual SJ routine plus push-ups

Variety day-
TGU:
5 singles at 32kg

Bending:
2x7" lengths of 1/4" HRS

Pistol:
5 singles at 24kg held in the rack position

Also did some pull-ups and general messing around. Anyone who saw the last 10 minutes of my workout would have concluded that I was one of those annoying 16 year old boys who just wander around the weightroom doing 10 reps of everything they see.

9/7/08

Medium day-
C&P:
5x (1,2) at 32kg

Pull-ups:
5x (1,2)

Swings:
5 sets, starting at the top of the minute
20-15-10-20-15 total 80 swings in 5 minutes with 32kg

9/6/08

Variety day-
TGU:
1-1-1-1-1
75-65-65-65-65
All on the new short fat bar

Bending:
3x7" lengths of 1/4" HRS (PR)

DL:
270x5, 245x5

Jandas:
5-3-5

2 hand plate pinch DL:
3x5 at 70lbs

Pull-ups:
3x (1,2,3,4,5)

9/5/08

Light day-
C&P:
32kg for 5 singles

Snatch:
3x3 at 32kg

9/3/08

Mobility:
Usual SJ routine plus 3 rds of 10 jumping jacks and push-ups

Heavy day-
C&P:
5x (1,2,3) at 32kg

Pull-ups/chin-ups:
5x (1,2,3) at 16kg

Swings:
20 on the minute for 3 minutes with 32kg

9/2/08

Mobility:
Usual SJ routine plus 3 rds of 10 each jumping jacks and push-ups

Variety day-
TGU:
5 singles with the 2 pood

Pistols:
5 singles with 1 pood

Circuit:
One leg DL- 3 reps at 32kg
Maxercist row- 5 reps at 16kg
Squat flip clean- 10 reps at 16kg
Tactical lunge- 10 reps at 16kg
Hot potato Russian twist- 10 reps at 16kg
Figure eight to hold- 10 reps at 16kg
Crush curl- 3 reps at 16kg

Took the pace fairly easy and got through 3 rds in 15 minutes or so