4-30-09

OAS: Level 20 progression @ 16 kg. This did not go as I wanted. My grip endurance is not what it should be for this and I developed some tearing on my right hand in the last minute or two. Definitely need to spend more time with this.

Chins: 3x5 @ bw
Throwing: GTG w/ 16 kg; both distance and height

Clean: 5x4 @ 155
Incline bench: 3x7 @ 155
Single LP: 3x8 @ 145
Chin: 3x3 @ 60

Rest day...sort of.
Daily Dozen
KB Wake Up: ttl time: 3 min 2 secs
OAS: 40 reps @ 16 kg; 20 rpm
OAJ: 40 reps @ 16 kgj 20 rpm

4-26-09

OAS: 5 mins @ 16 kg; 20 rpm
OAJ: 5 mns @ 16 kg; 20 rpm
Row: 3x5 @ 32 kg
Press: 3x3 @ 32 kg

4/26/09

Overhead holds: 1 min on/1 min off; 3 rounds @ 2x16 kg
Chins: 3x5
Pumps: 20x

OAJ: Lvl 3; 2 sets @ 24 kg; avg 15 rpm
Rack hold: Lvl 3: 3 sets @ 2x16 kg
Chins: 5x8 @ bw
FW: 1/2 a mile @ 2x16 kg
GTG: throwing 16 kg for height & distance

To be honest, I really feel like the switch from deads to cleans is gonna make a difference. I definitely feel less worn down since lightening up on them.

Daily Dozen: AM & PM
Feeling pretty good today. My back is definately appreciating the slow down on deads.

Clean: 5x3 @ 155...3x1 @ 185
Incline bench: 3x6 @ 155
Single Legpress: 3x8 @135
Chin: 3x3 @55

4/20/09

4/15/09
Clean: 3x135, 3x155
Dead: 3x5 @ 315
Inc Bench: 3x6 @ 155
Chin: 3x3 @ 50
Sgl Legpress: 3x8 @ 135

4/17/09
Felt like shit today...so:

Squat: 100 reps @ bw
Pumps: 30 reps
C&P: 10 rounds of 10 reps @ 2x16 kg

4/19/09

Still having trouble with interwebs connectivity.

Trail run: 3/4 mile, 4-5 mins....this made me feel fat.
Dips: 30 reps @ bw
Parallel chins: 20 reps @ bw; done on 2 vertical parallel bars....really works the grip.

I am currently feeling like my training has been bouncing around despite having a goal of competing in the Highland Games in June. I have NOT been throwing enough, though the weather has been partly to blame, but I am gaining in size. I'm not feeling like I am running out of steam and getting burnt out so much as I feel like I am being split in too many directions. Between school, jobs, and keeping up the house I don't have a lot of time to devote myself to working out like I want...and believe me, I do want to. I think that part of it is due to my shifting work schedule. It worked for a while since I had no real goals. But now that I have a defined goal, not having a defined schedule is making it a little difficult to get the wind in my sails. Gonna do some soul searching and try and hammer out a rough schedule to get this shit in line.

I don't care about winning....but I will be damned if I get out there and make a complete fool out of myself due to not training.

4/6/09-4/13/09

4/6/09
WU: Daily Dozen
then
Pistols: 5x3 @ bw
Jerks: 150 reps @ 2x16 kg
Chins: 30 reps @ bw

4/9/09
Clean: 5x95, 5x135, 3x185
Speed Dead: 10x3 @ 225
Inc Bench: 5x5 @ 155
Chin: 3x3 @ 45
Single Leg Press: 50 reps @ 135; 25L/25R

4/10/09
Jerks: 150 reps @ 2x16 kg
High Pulls: 50 reps @ 24 kg; 25L/25R
Row: 60 reps @ 32 kg; 30L/30R
Swings: 100 reps @ 32 kg; 50L/50R

4/13/09---Today
OAS: 2 rounds of lvl 1 @ 16 kg; 20 rpm
OAJ: 2 rounds of lvl 1 @ 24 kg; 12 rpm
Chins: 30 reps @ bw
Squat: 100 reps @ bw

Snatches were easy....jerks not so much.

4/4/09

OAS: 100 reps @ 16 kg; 20 rpm

GTG: Press 24 kg and BW chins

Possible 100 OAS when I get home.

4/3/09

Bike ride: 15 miles; gear ratio 54:12 all the way
Jerks: 100 reps @ 2x16 kg
Hi Pulls: 8x3 @ 24 kg; ea side

4/1/09

Clean: 3x135lbs, 3x155 lbs, 2x175 lbs, 1x185 lbs
Dead: 5x3 @ 350 lbs
Incline Bench: 5x5 @ 155 lbs
Single Leg press: 3x5 @ 135 (ea side)
Chin: 3x3 @ 40 lbs