Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
KB C&P:
24kgx3/3, 32kgx3/3
135lbs power clean and press:
3x3 (1 power clean adn 3 presses)
Weighted pull-ups:
40kg- 3 singles
32kg- 3 singles
16kg BU C&P:
5 singles
20lbs plate curl:
5x3
Thursday, January 22, 2009
Wednesday, January 21, 2009
1/21/09
Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
Low bar back squat:
135x5, 165x5, 195x5, 195x5, 195x5
Bench press:
135x5, 135x5, 185x5, 185x5, 185x5
2 hands pinch:
115x3, 115x2, 115x3, 115x3
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
Low bar back squat:
135x5, 165x5, 195x5, 195x5, 195x5
Bench press:
135x5, 135x5, 185x5, 185x5, 185x5
2 hands pinch:
115x3, 115x2, 115x3, 115x3
Tuesday, January 20, 2009
1/19/09
Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs Short fat far TGU 2x1
Low bar back squat:
135x5, 145x5, 155x5, 165x5, 185x5
DL:
275x5, 285x5, 295x5, 305x5, 315x5
Switched to a hook grip on the last two sets
Pull-ups:
3x3 tactical grip
3x3 close chin grip
3x3 wide tactical grip
All on 60 seconds rest
16kg BU C&P:
5x (1,2,3)
Between ladders I worked triples with the COC Trainer held upside down and choked to a parallel set. Was trying to focus on the last two fingers with as little "brush" as possible. I need to get my last two fingers up to speed if I'm ever going to close that #2 I got for Christmas. I think strap holds and working the light gripper with just my last two fingers should get me where I need to be.
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs Short fat far TGU 2x1
Low bar back squat:
135x5, 145x5, 155x5, 165x5, 185x5
DL:
275x5, 285x5, 295x5, 305x5, 315x5
Switched to a hook grip on the last two sets
Pull-ups:
3x3 tactical grip
3x3 close chin grip
3x3 wide tactical grip
All on 60 seconds rest
16kg BU C&P:
5x (1,2,3)
Between ladders I worked triples with the COC Trainer held upside down and choked to a parallel set. Was trying to focus on the last two fingers with as little "brush" as possible. I need to get my last two fingers up to speed if I'm ever going to close that #2 I got for Christmas. I think strap holds and working the light gripper with just my last two fingers should get me where I need to be.
Monday, January 19, 2009
1/18/09
Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
KB C&P:
24kgx5/5, 32kgx4/4
135lbs barbell C&P:
5-5-4
Weight on this goes up next week.
Levering:
front and back with a 2.5lbs plate on the broken sleeve of my old barbell
25lbs weighted pull-ups:
1,2,3,4,5,3,3
Rest 10 seconds for every rep in the set just completed
Finisher-
7 rds of
24kg KB snatch, 5/5 reps
80lbs bag shouldering, 5 reps
30 seconds rest between rounds
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
KB C&P:
24kgx5/5, 32kgx4/4
135lbs barbell C&P:
5-5-4
Weight on this goes up next week.
Levering:
front and back with a 2.5lbs plate on the broken sleeve of my old barbell
25lbs weighted pull-ups:
1,2,3,4,5,3,3
Rest 10 seconds for every rep in the set just completed
Finisher-
7 rds of
24kg KB snatch, 5/5 reps
80lbs bag shouldering, 5 reps
30 seconds rest between rounds
Saturday, January 17, 2009
1/17/09
Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
Low bar back squat:
135x5, 185x5, 215x5, 215x4, 215x3
Bench press:
95x5, 115x5, 135x5, 135x5, 135x5
1 hand pinch:
2x25s for 5 doubles
25lbs weighted pull-ups:
11-5-4-4-4
All on 90 seconds rest
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
Low bar back squat:
135x5, 185x5, 215x5, 215x4, 215x3
Bench press:
95x5, 115x5, 135x5, 135x5, 135x5
1 hand pinch:
2x25s for 5 doubles
25lbs weighted pull-ups:
11-5-4-4-4
All on 90 seconds rest
Friday, January 16, 2009
1/15/09
Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
KB C&P:
24kgx5/5, 32kgx5/5
135lbs power clean and press:
3x3
32kg weighted pull-ups:
7 singles on 60 second rests
These were as crisp and smooth as I could ask. Next week the weight increases.
16kg BU C&P:
3x3
20lbs plate curl:
3x3
Finisher-
7 rds of
24kg 1 arm lccj 5/5
Farmer carry- 1 trip of about 25m with 2x25lbs plates with a towel looped through them in each hand. I grip the towel, and it is a killer even with the light weights.
30 seconds rest between rds
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
KB C&P:
24kgx5/5, 32kgx5/5
135lbs power clean and press:
3x3
32kg weighted pull-ups:
7 singles on 60 second rests
These were as crisp and smooth as I could ask. Next week the weight increases.
16kg BU C&P:
3x3
20lbs plate curl:
3x3
Finisher-
7 rds of
24kg 1 arm lccj 5/5
Farmer carry- 1 trip of about 25m with 2x25lbs plates with a towel looped through them in each hand. I grip the towel, and it is a killer even with the light weights.
30 seconds rest between rds
Wednesday, January 14, 2009
1/14/09
Medium squats, heavy bench today.
Warm-up:
Neck and shoulder mobility
OHS 2x5
Hip rehab/prehab
Back bridge
65lbs short fat bar TGU 2x1
Low bar back squat:
135x5, 135x5, 165x5, 165x5, 165x5
Bench press:
135x5, 165x5, 195x4, 195x4, 195x4
25lbs weighted pull-ups:
7x4
On 60 seconds rest
2 hands pinch:
120x2, 110x3, 110x3, 110x3
Notes-
Colin asked a couple of days ago about my current bwt. I have not weighed in since leaving my old job at the end of November, but I would suspect I have held steady at just below 165.
Franklin asked about the low bar back squat. It is my understanding that the low bar position enables the lifter to push the glutes back and better take advantage of the hamstrings when squatting. The higher bar position will allow (enforce) a more upright posture as the lifter descends into the hole, and will thus be more like a front squat albeit with a slightly higher emphasis on the glutes compared to the quads. Most people will be able to use more weight with a low bar position, because more of the posterior chain is involved and because of the stretch reflex in the hamstrings at the bottom position. Rippetoe teaches and preaches low bar in his books and articles, though he does keep the bar higher than some PL coaches. I place the bar on the spine of the scapula so that it is supported just below the traps.
Warm-up:
Neck and shoulder mobility
OHS 2x5
Hip rehab/prehab
Back bridge
65lbs short fat bar TGU 2x1
Low bar back squat:
135x5, 135x5, 165x5, 165x5, 165x5
Bench press:
135x5, 165x5, 195x4, 195x4, 195x4
25lbs weighted pull-ups:
7x4
On 60 seconds rest
2 hands pinch:
120x2, 110x3, 110x3, 110x3
Notes-
Colin asked a couple of days ago about my current bwt. I have not weighed in since leaving my old job at the end of November, but I would suspect I have held steady at just below 165.
Franklin asked about the low bar back squat. It is my understanding that the low bar position enables the lifter to push the glutes back and better take advantage of the hamstrings when squatting. The higher bar position will allow (enforce) a more upright posture as the lifter descends into the hole, and will thus be more like a front squat albeit with a slightly higher emphasis on the glutes compared to the quads. Most people will be able to use more weight with a low bar position, because more of the posterior chain is involved and because of the stretch reflex in the hamstrings at the bottom position. Rippetoe teaches and preaches low bar in his books and articles, though he does keep the bar higher than some PL coaches. I place the bar on the spine of the scapula so that it is supported just below the traps.
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