Friday, December 31, 2010

30 mins of Siu Lim Tao & Chum Kiu

Was going to do something with the bells but felt like this was enough. Monday will see me back on track and lifting again.

Happy New Years.

Felt like a puss for not doing anything more than form work so:

HSN: 8 mins @ 16kg; 100 reps

This had me coughing up a little shit by the end but I feel better for doing it.

Thursday, December 30, 2010

Still drained and sick but it seems I am past the worst of it. Just weak and out of breath. Slept 18 hours yesterday after work with a slight break for some beef stew and rehydration. I got 3rd shift tonight so figured I would do something light, eat, then back to bed before this shift.


15R/15L @ 24kg
10R/10L @ 24kg
5R/5L @ 24kg

CoC 1:

Tuesday, December 28, 2010

3x5 @ 32kg
3x5 @ 24kg

3x5@ 2x32kg

Still in the midst of a really bad sinus infection so no timed set madness today since I just don't have the gas. Nasal rinse and theraflu is tipping the scales my way so I should be mended up come 100% by Friday for a non-vag session with the 32s.

Friday, December 24, 2010

Morning wake up before a long shift at work and then driving to be with the inlaws and wif for Xmas.

Jerk: 2x24kg; 20 reps (sprint)

Chins: 10 reps @ bw

Thursday, December 23, 2010

LC: 4 mins @ 2x24kg; 5 rpm

Easy pace and wanted to go longer but a headache had me reeling. I tried to tough it out but it was a no go. This is the 2nd straight day and it is now approaching migraine status. Gonna try and hit it up tonight after work if I am feeling up to it. Fuck me but this sucks.


LC: 4 mins @ 2x24kg; 5 rpm

Press: 10R/10L @ 32kg

Tuesday, December 21, 2010

Jerk (sprints):
4x5 @ 2x32kg; 20 sec rest/set = 20 reps

Clean (sprints):
4x5 @ 2x32kg; 20 sec rest/set= 20 reps

SN: @ 32kg

Felt kinda out of it and drowsy from some sinus medicine I took. Skipped the 32kg timed set in favor of some sprinting today. The bells felt good and the sprints got my HR up but not to a level of discomfort. Gonna keep tossing SN in since it feels nice. It should be noted that I the SN I use is half snatch since it mimics the movement of LC more. Gonna hit up the skating rink with the wif and a longish set tomorrow with the 24s. Life is good.

I am debating on taking on a Russian EDT format for my 32kg lifting and see how far it can take me.

Saturday, December 18, 2010

LC: 6x3 @ 2x32kg; 40 sec rest/set

Swing: 10R/10L @ 44kg

OAJ: 6R/6L @ 44kg

32kg - 5R/5L
24kg- 10R/10L
16kg- 10R/10L
12kg- 10R/10L

Wednesday, December 15, 2010

7 mins @ 2x24kg; 5 rpm

Chins: 2x8 @ 16kg

Parallette Dips:

Feeling a bit out of it today. Gonna get my head straight and hit it hard on Friday. I am in a funk and just feeling lazy.

Monday, December 13, 2010

Time to hit the 32's.....again. The road to MS is a long, boring, and painful one. One day I will pick these fuckers up and they will feel light.

3 mins @ 2x32kg; 3 rpm
2 mins @ 2x32kg; 3 rpm

3x3 @ 2x32kg

Rack Hold:
2x2 mins @ 2x32kg

Definitely south of Vag today. I could blame it on no sleep Sunday night or how I hate morning workouts but I won't. Gotta do better. Today was short since I won't be getting home from work til 9pm or so.

Friday, December 10, 2010

2 mins @ 2x32kg; 3 rpm
2 mins @ 2x32kg; 3 rpm
2 mins @ 2x32kg; 2 rpm

Floor SN:
24 kg @ 10L/10R

24kg @ 12L/12R

Felt decent with the LC but I was afraid of losing technique if I went for 3rpm the last set. Worked in some SN from the floor with the 24kg for some throwing assistance.

Feeling solid all around.

Wednesday, December 8, 2010

5 mins @ 2x24kg; 4 rpm
2 mins @ 2x24kg; 8 rpm

6-4-2-6-4-2 reps @ 16kg


Monday, December 6, 2010

2 mins @ 2x32kg; 2 rpm
2 mins @ 2x32kg; 2 rpm
2 mins @ 2x32kg; 2 rpm

6 mins @ 3x16kg; 6 rpm

Press: 24kg; 10L/10R

BUP: 16kg; 6L/6R

Friday, December 3, 2010

10 sets of 3 reps @ 2x32kg; 15 sec rest/set= 30 reps

Clean + Rack hold:
3 mins @ 2x24kg; 6 rpm
2 mins @ 2x24kg; 6 rpm
1 mins @ 2x24kg; 6 rpm

Didn't have a lot of time so I worked some weaknesses. Made sure to focus on sitting in the rack on the heavy jerks, despite that I felt decent and the bells did not feel overly heavy....PROGRESS (even if it is slight). The cleans+rack holds felt decent. At the end of this my forearms felt roughed up but in a good way.

Wednesday, December 1, 2010

4 mins @ 2x24kg; 5 rpm
3 mins @ 2x24kg; 3 rpm
2 mins @ 2x24kg; 2 rpm

5-4-3-2-1 reps w/ 16kg

Jump SQ:

I really focused on OH and rack holds on the last two sets of LC. I can tell that I have not done a lot of longer timed sets and that it has not done me any favors for my grip endurance. I am going to try and keep Wed as my "long day" where I will slowly up the time with the 24's.

I threw in weighted chins because I have not done them in who knows how long and it's a good movement. Probably won't go real heavy but 16kg is good mojo. Jump SQ were tossed in because I feel like my leg explosiveness has gone to shit.

Monday, November 29, 2010

4x 3 reps/ 30 sec rest; 2x32kg
6x 2 reps/ 30 sec rest; 2x32kg

Relax for about 6 mins then:

6 mins @ 24kg; (50)

4 mins @ 24kg; (150)

5-4-3-2-1 @ 2x16kg

Wednesday, November 24, 2010

6x5 reps; 15 sec rest/set

Chins: 3x5 reps

Had a really bad headache this morning. It subsided to a dull ache. Was planning to do a long timed sets but I HAD to take a break in between sets due to the pressure building in my head. My left shoulder was twinging on the last set of jerks. My next workout is Friday. I may make that one heavy on the pulling and real light on the OH work. I don't want an injury.

Sucks but there it is. Happy turkey day guys.

Monday, November 22, 2010

Jerk: 5x 3 reps; 15 secs rest/ set= ttl 15 reps

OALC: 6 mins @ 24kg; 60 reps

Had a long day today and was not feeling it. Time for bed.

Friday, November 19, 2010

LC: 10x 2 reps/ 30 sec rest; 2x32kg= 20 reps

4 mins @ 24kg (50)
3 mins @ 24kg (30)

3 mins @ 24kg (100)
3 mins @ 24kg (105)

Had to take a verbal whoopin' as my cunt boss used me as a scapegoat today so I felt like I had something to prove once I got to the bells today. It ain't much but 20 reps is better than I have done so far and I still had some in the tank to do a wimpy medley. Not bad at all. Hoping to have a different job soon.

Ttl Time: 30 mins approx
Ttl Lbs: 22,275 lbs

Wednesday, November 17, 2010

Jerks: 2x32kg; 4,4,3,3

3 mins @ 2x24kg; 5 rpm
3 mins @ 2x24kg, 5 rpm

Fuck I am weak. The 32's felt like two fat chicks and they beat me up. There is no way that I can do timed sets with them for a bit. Gonna really try and focus on volume work with them and hopefully get over this case of weak-bitch-syndrome (WBS).

Monday, November 15, 2010

Jerk: 5x3 @ 2x32kg; 30 sec rest/set

Cleans: 5x3 @ 2x32kg; 30 sec rest/set

5 mins @ 24kg (70)
3 mins @ 24kg (50)

5 mins @ 24kg (60)

Deck SQ: 25 reps @ bw

A little volume work with the 32's tonight plus my usual medley.

Friday, November 12, 2010

6 mins @ 32kg (55)
4 mins @ 32kg (50)

6 mins @ 32kg (50)
3 mins @ 32kg (30)

4 mins @ 24kg (130)

Ttl Time: 28 mins
Ttl Lbs: 22050

Been up and running since 7am and didn't get home until 1030pm. Started this workout thinking it would be a light day (-15k) but no go. Felt great once I got in and stuck with the 32 for everything except the swings. I wanna work up to 10 mins of swings with the 24kg before I move to the 32kg.

Thursday, November 11, 2010

3 mins @ 2x24kg; 6 rpm
3 mins @ 2x24kg; 6 rpm

Chins: 10 reps

Wanted to see how I would handle 6 rpm and it felt decent. The second set I could tell I was not breathing correctly but it was not horrible. I will probably tack on another set at this rate and see how I fare.

Monday, November 8, 2010

Here is the redneck engineered "44kg" that I use. I promise, it is safer than it looks.
2 mins @ 24kg (70)
2 mins @ 24kg (70)
1 mins @ 24kg (36)

3 mins @ 24kg (40)
2 mins @ 24kg (30)
1 mins @ 24kg (10)

Chins: 10 reps

Ttl Time: 25 mins
Ttl Lbs: 14080

Today was a light workout. Had 3 hrs of sleep in my car in between shifts today so energy was lacking. Glad to be home and get this done.

Wednesday, November 3, 2010

OAJ: 2x2 @ 44kg

5 mins @ 2x24kg; 5 rpm
3 mins @ 2x24kg; 5 rpm

Chins: 2x6

The OAJ was a bad idea. I need to leave this as my LC day only, maybe with some chins. The shoulders were just too tired and my rack felt shitty. I will leave the 44kg out of the mix for a bit and stick with my 32kg medleys.

Tuesday, November 2, 2010

Throwing session: this included some OH two handed throws (standing & running), tire throws, behind the head.


PP: 44kg; 2 reps/arm; GTG

Feeling strong and the wif says I am filling out nicely.

Monday, November 1, 2010

5 mins @ 32kg (30)
4 mins @ 32kg (24)

5 mins @ 32kg (30)
4 mins @ 32kg (24)

2 mins @ 24kg (30)
2 mins @ 24kg (24)

3 mins @ 2x16kg (30)

Saturday, October 30, 2010

LC: 3x4 @ 32kg; (1 min rest/set)

4 mins @ 32kg (46)
3 mins @ 32kg (30)

3 mins @ 32kg (26)
2 mins @ 32kg (20)

3 mins @ 24kg (24)
2 mins @ 24kg (24)

2 mins @ 24kg (70)
2 mins @ 24kg (

Chins: 2x5

Ttl Time: 38 mins
Ttl Lbs: 21700 lbs

Feeling good. Gonna up some of the times this next week. Throwing tomorrow.

Wednesday, October 27, 2010

LC: 4-3-2 min @ 2x24kg; 5 rpm

Got shitty sleep and had a migraine when I woke. Couple that with a long day at work and I am damn proud of even picking up a weight today.

Monday, October 25, 2010

4 mins @ 32kg (50)
3 mins @ 32kg (36)
2 mins @ 32kg (30)

3 mins @ 24kg (120)

3 mins @ 24kg (30)
2 mins @ 24kg (20)

Chins: 2x6

Ttl time: 35 mins
Ttl Lbs: 17470 lbs

Despite a lack of sleep this felt great.

Sunday, October 24, 2010

Did some light throwing today just to keep the groove. I would have liked to do some more but I am in the midst of swing shift madness so I am treading tenderly to avoid any issues since my recovery time is not that bountiful. Just some light WFD and WFH. I feel the movements clicking into place a bit better and I am feeling more comfortable with them.

BW is still sitting @ 180 lbs.

Friday, October 22, 2010

LC: 3x4 @ 32kg; (1 min rest/set)

4 mins @ 24kg (48)
2 mins @ 32 kg (24)

4 mins @ 32kg (46)
2 mins @ 32kg (20)

Chins: 2x5

Ttl Time: 24 mins
Ttl lbs: 9780 lbs

This workout was a bit rough due to only getting 3 hours of sleep. Was hoping to get over 10k lbs lifted but I fell short by a few hundred. Oh well. The 32's felt like hell.

Wednesday, October 20, 2010

Got in late from a little conference deal for grad school opportunities for the wife so easy night tonight.

LC: 3-2-1 min @ 2x24kg; 1 min of rest; 5 rpm

This was the first time since running through the 1st 4 weeks of Fast Tens that I have attempted a LC set. The 24's felt a helluva lot lighter than they did. Looking forward to progressing in this. I will probably keep my Wed for LC work. Gonna throw shit tomorrow.

BW sitting pretty at 180 lbs.

Monday, October 18, 2010

LC: 3x3 @ 2x32kg; 30 sec rest/ set

4 mins @ 24 kg (40)
4 mins @ 24 kg (32)

2 mins @ 24 kg (20)
2 mins @ 24 kg (20)

Chins: 2x5 reps

Rest between each was no longer than 2 mins. Felt good.

Saturday, October 16, 2010

No soreness from yesterday's workout, just a little tightness that was shored up with some light stretching this morning. Was hoping to throw this morning but had a last minute Protocol class at the EMS station so I can get my licensure stuff out of the way. Anyhow, here is my throwing for the day.

OH throw (2 hand): 10 reps @ 15lbs; 10 reps @ 20lbs
Braemer: 10 reps ea arm
Tire throw: 10 reps ea arm

Since I am working the overnight tonight and tomorrow I will be taking it easy for the rest of the weekend. On that note, my boss is a cunt. That is all.

Friday, October 15, 2010

Jerk: 3x3 @ 2x32kg

3 min @ 32kg (40)
2 min @ 32kg (20)
2 min @ 24kg (30)

3 min @ 32kg (30)
3 min @ 32kg (36)
2 min @ 24kg (20)

Chins: 2x8

I will throw some tomorrow.

After some thinking and discussing with various folks, I think I am going to stay away from the barbell for the time being and really see how far the kettlebell rabbit hole can take me in terms of both strength and work capacity as it pertains to my goals in throwing and LC.

Thanks to a friend I have 2x32kg and will be utilizing one armed work as above and doubles (LC and Jerk) for time to build both strength and endurance.

I will be throwing at least once a week but will shoot for twice if I am able. These throwing sessions will be brief and consist of only 10 reps or so per throw after my warm up.

Thursday, October 14, 2010

GTG/Day off

OAJ: 2x 44kg

Wednesday, October 13, 2010

Lifted with some friends today and this is what we did.

1A KB PushPress
32g 3:00 (30 reps)
32kg 3:00 (28)
32kg 2:00 (20)

1A KB Press
24kg 3:00 (30)
24kg 3:00 (30)
24kg 2:00 (20)

Tuesday, October 12, 2010

I am back from an early anniversary celebration cruise with the wife. After some thinking and some talking with some folks I am probably going to be doing this in lieu of the last 2 weeks of Fast Tens. Training ADD is annoying and I suck for caving in. This program hits most of the points that I want to hit so we will see how it goes. One of my main issues is that with the BB, even the homemade one, I can add more weight. KB's I can only add more volume. At this point I am doing the same weight on the bar as I do with 2x24kg. With the solitary DD 32kg I can use more weight, in a unilaterally at least, than the 24's allow, but even this isn't that heavy in terms of strength work. That being said the weights in the HG's are not much heavier than this, caber being probably less than double this, and in terms of GS it is heavy. I will probably bounce back and forth for a bit feeling it out and go from there. For now this seems to be what I will be working with.
Day 1:
***BB: C/J/FSQ complex ladder

Day 2:
KB sprints (LC)

Day 3:
***BB: C/J/FSQ complex ladder

***All BB stuff is being done with a homemade 2 1/2 in axle/fat bar, so the weights will be much lighter than they should be, my grip being the weak link in all this. Oh well. Make do with what you got.

Throwing: OH & WFD- 16kg, 24kg, 20lbs fieldstone; 30 mins
C/J/FSQ: 3-4-5x 115 lbs

Wednesday, October 6, 2010

Missed Monday's workout due to pulling an overnight shift on top of a day shift since one of my employees quit.


SN+P: 3x5 @ 24kg
C+J: 3x10
Chins: 2x8

Friday, October 1, 2010

Woke up this morning and proceeded to test for my EMT license. I passed free and clear. Hopefully I can get on with this career change soon.

Got home and:

SN: 4x10 @ 24kg (ea hand)
FSQ+PP: 4x5 @ 2x24kg
Chins: 2x8

Wednesday, September 29, 2010

SN+P: 4x5 @ 24 kg
C&J: 4x10 @ 2x24kg
Chins: 2x8

Monday, September 27, 2010

C&P: 4x5,10; 2x24kg
FSQ+SN: 4x10 @ 2x16kg
Chins: 2x8

C&P was not fun but I got through it and now I am half way through. Fun shit.

Sunday, September 26, 2010

Felt rough and had a migraine the last two days, so here is Friday's workout today. I will just make certain to get some rest tonight for tomorrow's workout.

SN: 3x10 @ 24kg
FSQ+PP: 3x5 @ 24kg

No chins today since I will be doing them tomorrow.

So far I am feeling pretty darn good about the training. Bodyweight is sitting at 178 right now and holding. The only thing is my shoulders and chest are tighter than normal, that being said I have been using dislocates to ease that and it feels awesome. 190 lbs here I come.

Wednesday, September 22, 2010

SN+P: 3x5 @ 24kg
C&J: 3x10 @ 2x24kg
Chins: 2x7

Monday, September 20, 2010

C&P: 3x5,10; 2x24kg
FSQ+SN: 3x10 @ 2x16kg
Chins: 2x7

The C&P was a bit rough today. I can tell that this adding on another whole set is gonna be tough as hell come later in this plan. Makes me wonder if the 24's were a touch to heavy for this. I will see how I progress and go from there.

Friday, September 17, 2010

SN: 2x10 @ 24kg
FSQ+PP: 2x24kg
Chins: 2x6

Felt good. I know that the volume will start to climb next week so I am enjoying these brief workouts. Might go for a long walk on Sunday with the wife and pups.

Wednesday, September 15, 2010

SN+P: 2x5 @ 24kg
C&J: 2x10 @ 2x24kg
Chins: 2x6

Monday, September 13, 2010

Day 1 of Fast Tens

BW: 173 lbs

C&P: 2x5,10; 2x24kg
SN+FSQ: 2x10; 2x16kg
Chins: 2x6

I was going to use 24's all the way through but I just do not think that I am proficient enough with the double snatches to use that weight. So I am going to be hitting the 16's for all double SN+FSQ days. For the Wed and Fri SN sessions I will be using the 24's. Wed calls for SN+Press, I will just use a single 24kg and do each side separately. Also, all SN's are Half SN because I suck at the cast down.

Friday, September 10, 2010

Just something to get the blood flowing.

HSN: 10L/10R @ 24kg
PP: 2x10 @ 2x24kg
Chin: 12 reps

Thursday, September 9, 2010

H-SN: 5-4-3 @ 12kg (just to loosen up)

Wednesday, September 8, 2010

Bench: 8x135, 5x155, 3x185
SQ: 8x135, 5x155, 3x185
Ex curl: 3x5@ 75

To round out the session I did:

Half-SN: 5-4-3-2-1 @ 24kg

I have come to what I think will be my routine for a bit.

Saturday, September 4, 2010

These are from the Comp.

LC : 9 min @ 2x20kg; 60 reps
SSLC : 4 min @ 32kg; 16r/16l

Made rank in both.

Monday, August 30, 2010

Warmup: 5 mins
SSLC: 4 min @ 32kg; 8 rpm
Stretch: 5 mins

Sunday, August 29, 2010

Good warmup focused on lower back, glutes, and hams.

LC: 4 min @ 2x24kg; 6 rpm
LC: 6 min @ 2x16 kg; 6 rpm

I went into the 24kg set knowing that I would gas early but I expected to get a bit more than 4 minutes. Working an all nighter takes its toll on me, I can see. The 16's felt easy but I did not want to bonk on those as well and kill my desire to train tomorrow. If it does not look like I can get with someone who has 2 20k's then I will have to compete with the 16's. Since I will also be competing in the SSLC I am not all that worried if that happens.

Friday, August 27, 2010

Tweaked my back. Real tight in the lower lumbar/glute area. Gonna get the wife to massage. Some yoga to loosen up and that is all.

Wednesday, August 25, 2010

S-32 LC: 16R/17L


Monday, August 23, 2010

[b][u]AM Work:[/u][/b]
Typical WU

LC: 5-4-3-2-3-4-5-4-3-2-3-4-5-4-3-2; @ 2x24kg; 30 sec rest between each = 56 reps

[b][u]PM Work:[/u][/b]
To be determined

Friday, August 20, 2010

Typical Warmup

LC: 6 min @ 2x24kg; 6 rpm
Swing: 4 min @ 24kg; 30 rpm

This was minimal but tough after a 12 hr shift at work. Feel good but tired. I just realized that I still have to qualify with the 20kg's to even attempt to make a fool out of myself with the 24's. I am going to try and touch base with a friend and see if I can use his 20kg's to get a video submission....otherwise I am lifting the 16kg's and that is no bueno for me.

I also recall being asked by someone about which is harder, hitting the long set duration or up'ing your rpm's. I stand by my earlier statement of raising the rpm's. Lasting the duration is rough mentally, getting those extra reps taxes the body. If your breathing or technique is off you will feel it quickly.

Thursday, August 19, 2010

Rest Day:

Yoga-lite: 20 mins

Focus was on lower back, hammies, and shoulders. I made a point to pay close attention to where I was hurting, tensing, and relaxing. The point was to utilize the stretching, active tensioning, and breathing to get the blood flowing into the rough bits...hopefully "flushing" the areas out. Judging from the way I feel now, mission accomplished.

Wednesday, August 18, 2010

Warmup of SLDL and Yoga

Morning set:
LC: 6 min @ 2x24kg; 6 rpm

PM set:
Rack Hold: 5 mins; focus on breathing and relaxing.

Monday, August 16, 2010

Shoulder Circles-> DSQ-> Plow: 2 rounds of 10
SLDL: 3x3 @ 2x24kg

LC: 6 min @ 2x24kg; 5 rpm
OALC: 2x2 min @ 32kg; 6 rpm
PU: 2x10

Dead Hangs
Passive Ham stretch

Friday, August 13, 2010

Feeling great.

Press: 8x3 @ 32kg; this felt easy
Swing: 3x12 @ 2x24kg
Press: 3x10 @ 2x16kg
SQ: 50 reps @ bw

Taking tomorrow off and gonna hit it up again on Sunday. I think that taking every other day off is helping me out.

Wednesday, August 11, 2010

Put on some Dropkick and said fuck it.

LC: 5 min @ 2x24kg; 5 rpm
OALC: 8 min @ 16 kg; 10 rpm (switch on the min)
Chin: 2x15

Feeling the need to get the HR up with the lighter bell. I have noticed that the pain/stiffness in my left knee and lower left lumbar decreases dramatically if I take a day off in between my workouts. My focus is still LC along with various other things for back, leg, and hip strength/health. I would ideally like to get back into BB work to flesh out some but that is a ways off. I want to at least hit my Rank I numbers before I start fucking with the BB.

On another note, less than a month away from taking National Registry Exam for my EMT license. I feel stoked.

Monday, August 9, 2010

SLDL: 3x3 @ 2x24kg
LC: 3x3 min @ 3 rpm
OALC: 8 min @ 16 kg; 8 rpm
PU: 3x10

I was hoping to get a long set in but my mental toughness is that of a little 4 yr old girl. I have to work on that.
Took the easy way out and did jerks and swings instead of LC. Calk it up to being a pussy.

Jerk: 5x10 @ 2x24kg; 100 reps
Swings: 5x10 @ 2x24kg; 50 reps
Chins: 5x5 reps

Thursday, August 5, 2010

Warm-up: 2 rounds of
Deck SQ-Plow: 10 reps
Pumps: 10 reps

SLDL: 3x6
LC: 7 min @ 2x24 kg; 5 rpm
PU: 6x5 reps

Core work/Cool down:

Tuesday, August 3, 2010

Press: 25L/25R @ 32kg
GSQ: 50 reps @ 12kg + 60 lbs pack
Press: 2x8 @2x16kg
Core work: 10 min

Monday, August 2, 2010

LC: 6 min @ 2x24kg; 4 rpm
OAJ: 10L/10R @ 32kg
Swing: 3x10 @ 2x24kg
Chin: 2x15 reps

Friday, July 30, 2010

SLDL: 3x5 @ 2x24kg
LC: 9 min @ 2x24kg; 5 rpm
PU: 2x10 reps

Hard...plain and simple.

Wednesday, July 28, 2010

Press: 25L/25R @ 32kg
SQ: 2x10 reps @ 115 lbs

Tuesday, July 27, 2010

SLDL: 2x5 @ 2x24kg
LC: 8 min @ 2x24kg; 5 rpm
Swing: 3x5 @ 2x24kg
Chins: 2x10 reps

Monday, July 26, 2010

SLDL: 2x3 @ 2x24kg
LC: 8 mins @ 2x24kg; 4 rpm
OAJ: 10R/10L @ 32kg
SLDL: 2x3 @ 2x24kg
PU: 1x15 reps

Thursday, July 22, 2010

Swing: 15R/15L

LC: 5 min @ 2x24kg;
LC: 2x10 @ 2x24kg; 10 rpm (sprints)

Press: 2x10 reps @ 2x24kg

This felt a little rough but I got through it. I can tell that I have been a lazy puss that's for sure. That is at an end. Wife said that I look like I have lost some weight so I checked it, lost 5 lbs and I'm now down to 175. Not necessarily a great thing since it is just from not having time to eat. Oh well.

Gonna try and run or do a weighted hike with the pup. Probably hit some SLDL for some back health, LC, and SQ.

Friday, July 16, 2010

SLDL: 3x5 @ 2x24kg
LC: 5 min @ 2x24kg; 5 rpm
LC: 2 min @ 2x24kg; 8 rpm
SQ: 15 reps @ 115 lbs

Monday, July 12, 2010

Jerk: 60 reps @ 2x24 kg
Swing: 70 reps @ 24 kg
Pushup: 20 reps

LC: 8 min @ 4 rpm
Pushup: 30 reps

Friday, July 9, 2010

Some drinking last night but here goes my lame attempt.

Press: 5x5 @ 32kg
Swing: 25L/25R @ 32kg
Chins: 15 reps

I have been trying to get out and walk around the shopping center near my work on my lunch breaks. I am normally averaging 1-2 miles every day at a brisk pace.

Wednesday, July 7, 2010

Yoga this morning.

Jerk: 6x10 reps @ 2x24kg
Swing: 50L /50R @ 24kg

Tuesday, July 6, 2010

LC: 5 min @ 2x24 kg; 5 rpm
OAJ: 10L/10R @ 32kg
Chins: 15 reps

5 rpm felt hella easy.

Friday, July 2, 2010

Bench: work up to 2 reps of 205; back off to 2x3 @ 185
Dead: work up to 3x3 @ 305

Deads felt easy....bench not so much. God I need to get stronger.

Thursday, July 1, 2010

LC: 6 mins @ 2x24kg; 4 rpm
Jerk: 3x8 @ 2x24kg
Chins: 15 rep
SQ: 2x10 @ 115 lbs

Felt pretty good today despite the LC getting me a tad winded. I'm back on the wagon with LC after having a week or two with not a decent workout in sight. I am kinda in one of the lows with my training motivation so I am going to just have to grin and bear it for awhile. Going to try and throw in some different things to keep the ADD at bay while still getting my LC in.

Monday, June 28, 2010

LC: 6x5 @ 2x24kg; sprints
Chins: 20 reps

Just feeling out the lower back. Feels good.

Saturday, June 26, 2010

I have been busy doing amberlamps clincals so no KB work the last two days. I did make use of the "Powerhouse" home gym machine they had at the station between calls. Normally just did some ladders of the "bench press", Lat pulldown, and leg extension. Felt good overall just to do something other than lift fat fucks all day.

Let me go ahead and state that despite my love of kettlebells and LC, I definitely can tell that I am making use of my legs and hips for the majority of my KB work because my lower back is tight from all the fatty moving. This is odd to me since I thought that the KB work I have been doing would have helped some but over the course of the last two days I can definitely tell that I need to work on some high rep sets of deads with a moderate weight.

In light of my back this was the rehab.

20 mins of mobility and general stretch work, special emphasis on the lumbar
100 swings @ 12 kg
10 min cooldown involving some more stretching and dead hangs from the chin bar

Tuesday, June 22, 2010

Press: 3x6 @ 115 lbs
Squat: 3x10 @ 115 lbs
PP: 3x3 @ 32kg


Monday, June 21, 2010

LC: 6 mins @ 2x24kg; 4 rpm
Chins: 20 reps
OAS: 20/20 @ 12kg; just to loosen up the shoulders

The pace on LC felt pretty good. I definitely felt like I could've hit 5 rpm all the way through. Little steps though.

Saturday, June 19, 2010

LC: 6 mins @ 2x24kg; 4 rpm
LC: 4 min @ 2x24kg; 8 rpm
Pushups: 2x10

Friday, June 18, 2010

Last couple of days have been long ones. Here is the training run down for the week.

Run: 3 miles; 30 mind
Press: 3x6 reps 115 lbs
SQ: 3x6 reps 115 lbs

LC: 7 min @ 2x24kg; 3 rpm

LC: 7x6 reps @ 2x24kg

Commute to class: 10 miles @ 15mph

Friday, June 11, 2010

Thanks for reading guys.
Press: 6x5 @ 115 lbs
Squat: 6x5 @ 115 lbs

In honor of my dad I had some beers and listened to CCR and Hank SR while lifting. I miss that fucker and here's to him.

Wednesday, June 9, 2010

LC: 6 min @ 2x24kg; 3rpm
LC: 4 min @ 2x24kg; 3 rpm

Tuesday, June 8, 2010

Fuck the regularly scheduled KB work.

Run: 1 HR practicing good form about 5-6 miles
Pushups/chins: 15 reps

Saturday, June 5, 2010

LC: 2x3 min @ 2x24kg; 6 rpm
Chins: 15 reps

Friday, June 4, 2010

Legs felt a little tight so I eased into it.

Swings: 25L/25R @ 24kg
LC: 1-2-3-4 min @ 2x24kg, 4 rpm
Cleans: 4x5 reps @ 2x24kg

Wednesday, June 2, 2010

Feeling good today.

Fat Bar Press: 5x5 @ 105 lbs
SQ: 5x3 @ 105 lbs

Run: 30 mins @ moderate pace

Tuesday, June 1, 2010

LC: 5-4-3-2-1 min @ 2x24kg; 3 rpm

Worked till 3 last night and feeling kinda sluggish + had some pinching in the palms of my hands but still finished the set. The bells did not feel heavy yesterday which is a blessing. Looking forward to pressing and maybe a run tomorrow

Monday, May 31, 2010

LC: 4x3 min @ 2x24kg; 4 rpm
Pushups: 2x10
Chins: 15 reps

The bells felt heavy today. Oh well. Still got it done, even if it was a weak effort.

Saturday, May 29, 2010

[b]OH Anyhow Challenge[/b]

BW: 178
Weight lifted: 145 lbs

10 mins @ 5 rpm
16 mins @ 2 rpm
4 mins @ 3 rpm

ttl: 94 reps

Followed by 10 mins of stretching; focus on shoulders and hammies.

Thursday, May 27, 2010

LC: 7 min @ 2x24kg; 3 rpm

Wednesday, May 26, 2010

Yesterday I did a 30 min walk/jog with the pup.


LC: 6 min @ 2x24kg; 4 rpm
Pushups: 2x10
Stretch: emphasize lower back and hammies

Monday, May 24, 2010

Press: 5x6 @ 32kg; 30L/30R
Gob Squat: 3x5 @ 32kg

Sunday, May 23, 2010

Had one too many last night so this is my atonement.

LC: 6 min @ 2x24kg; 3 rpm
OALC: 10 mins @ 12kg; 6 rpm
Chins: 10 reps

Part of me wants to say that I am a pussy for not uping the rpm's at this point but I felt like I could have suffered to 7 mins tonight and that is not bad. Little by little.

Time for some Fresca and Tuna Helper.

Wednesday, May 19, 2010

Rack Press: 3-2-1-2 min @ 2x24kg; @ 5 rpm= 40 reps
Suitcase SQ: 3x5 @ 2x24kg
Press: 1x3 @ 32kg ( just cause)

The Rack Press at 5 rpm definitely showed me that I need to stay there for a bit. I was originally trying for 4 min the first set but realized that my form would deteriorate to a point of me damaging my shoulder in the press. All in all a good training session and I am looking forward to the day off tomorrow.

Tuesday, May 18, 2010

OALC: 4 min @ 32kg; 5 rpm
LC: 4 min @ 2x24kg; 4 rpm
Stretch: 10 mins

I might do a light set of snatches or OALC with the 12kg or 8 kg tonight.

Monday, May 17, 2010

LC: 5-3-2-1 @ 2x24kg; 4 rpm= 11 min @ 44 reps
Chin: 10 reps
Pushup: 10 reps

Friday, May 14, 2010

Press: 4x10 @ 2x24kg
Squat: 5x135, 3x155, 3x185, 3x205, 2x215
Ez curl: 4x10 @
swim for fun

Thursday, May 13, 2010

LC: 2 min @ 2x24kg; 8 rpm
LC: 3-2-1 @ 2x24kg; 3 rpm

PU/Chin Complex: 3x5

BW @ 180 lbs at the moment.

Doing these timed ladders, I am feeling a lot more solid and confident using the 24's. I can definitely tell that my work capacity with them has increased. Overall my physique is staying about the same with my bw staying in the low 180's and my bf% staying in the low teens. All in all I will agree that as a means of getting the ultimate beach body, timed sets is not the way to go....BUT it does lend itself to a decent physique if diet is maintained. I will probably venture more towards looking sexy once I hit my Rank I numbers, until then it will be this style of working out.

Wednesday, May 12, 2010

LC: 5-3-2-1 min @ 2x24kg; 4 rpm= 11 min @ 44 reps
Chins: 12 reps

Sunday, May 9, 2010

Press: 4-3-2-1 min @ 2x24; 3 rpm= 10 min @ 30 reps
Suitcase SQ: 2x20 reps @ 2x24kg

Saturday, May 8, 2010

LC: 4-3-2-1 min @ 2x24kg; 3 rpm= 10 min @ 30 reps
Chin: 10 reps
Pushups: 10 reps

Really focusing on building the grip endurance that I have sorta neglected. I know that I can do a 20-30 rep sprint set of jerks with the 24's and still be able to hang there in the rack...but throw in the cleans and my forearms start dying real quick. Gonna try and lower my rpm's and just suck it up for a bit.

Friday, May 7, 2010

LC: 4 min @ 2x24kg; 5 rpm
LC: 2 min @ 2x24kg; 4 rpm
Chin: 10 reps @ bw
Burpee: 2 reps

Wednesday, May 5, 2010

Press: 4x2 min @ 2x24kg; 5 rpm
Suitcase SQ: 2x15 @ 2x24kg

Tuesday, May 4, 2010

OALC: 4 min @ 32kg; 4 rpm
LC: 4 min @ 2x24kg; 5 rpm

Monday, May 3, 2010

LC: 5 mins @ 5 rpm
Swings: 25L/25R @ 24kg
Chins: 15 reps

Saturday, May 1, 2010

Spent 5 hours loading and hauling mock "patients", some up to 320 lbs, up and down spiral and zigzag staircases. All in all I had fun and while the zigzag stairwell gave us some issues I had no issues holding up my end plus some. I can definitely say that the all the timed set stuff that I have done with the KB's helped with being able to hang on to that stretcher, especially with the heavier folks.

Since I spent all that time doing the equivalent of rack pulls and farmers walks I got home and did the following:

Press ladder: 3-2-1 min @ 2x24kg; 5 rpm; ttl= 30 reps

Friday, April 30, 2010

LC: 4 min @ 2x24kg; 5 rpm
LC: 2 min @ 2x24kg; 5 rpm
Stretch: +5 min of plow, down dog, table top, etc.

Tomorrow is a lifting and moving Practical involving spinal immobilization, patient movement, and extrication. This thing lasts from 8am-2pm and from what I understand I will be lifting and moving "patients" up/down stairs, tight maneuvering, etc. Fun shit but a lot of movement

Thursday, April 29, 2010

LC: 2x 3 min @ 2x24kg; 6 rpm
Chin: 1x10

Rough week at work. Got my boss leaving for California and I am pulling her weight. This session felt ok, but I can tell I am tired so I broke it down into 2 segments. I will probably skip my OALC in lieu of another LC set with the 24's. Since Scott has blended both comps and it is being held Sept, I have more time but I HAVE to get my numbers up.

Consistency, there is nothing else.

Monday, April 26, 2010

OALC: 4 min @ 32kg; 5 rpm
OALC: 5 min @ 24kg; 6 rpm
Shield Cast: 30 reps ea arm @ 10 lbs

Sunday, April 25, 2010

LC: 4 min @ 2x24kg; 6 rpm
Windmill: 2x3 @ 16kg
Chins: 1x15

LC felt decent. No pulling in the palms and the weight went up without getting me huffing. I feel like I got my motivation back. Fuck yeah.

Friday, April 23, 2010

Jerks: 6x10 reps @ 2x24kg; approx 1 min of rest between each set
Fixie ride: 8 miles at a commuting pace.

Thursday, April 22, 2010

ter some consideration I think some things need to happen with my training.

1) Get back to taking a daily multivitamin.
2) Start trying to get into bed at a sensible hour.
3) Simplify training.

1 & 2 are pretty simple since this could very well be the culprit for my lagging energy levels. #3 is a big one for me since I have a tendency to start out with a simple and effective plan only to end up complicating it needlessly for reasons that I can't all together define.

From here on until the competition in June at Shetler's this will be the movements that will take place:
*Press/Jerk- for time ONLY
*OALC @ 24kg and 32kg
*LC @ 2x24kg (timed sets with a touch of volume work possible)

If I feel ballsy I will toss on a set or two of chins or a light run. I am looking at a template of something like the following.

Day 1- LC @ 2x24kg; shoot for upper range of my limit;
Day 2- OALC- 32kg, then 24kg/ Swings
Day 3- Jerk OR Press/rack hold; timed sets @ 32kg or 2x24kg/ Swings

Wednesday, April 21, 2010

Got a call from work way earlier than I was supposed to and subsequently felt rough all day. Had to do some driving for an interview for a promotion and once I was home I kinda passed out on the couch. Got up the balls to do some OALC with the 32 but my form was ugly and I would've just hurt myself.

Over the past month or so I have suffered from severe lack of desire to train. I am not doing that much so I don't feel that I am overtrained, just psychologically I am not there. I have been feeling more fatigued in the afternoons. Gotta figure something out. I will try to hit the KB's up with at least some OALC tonight after class.

Tuesday, April 20, 2010

LC: 1 min @ 2x24kg; 6 rpm
Jerk: 4x15 reps @ 2x24kg
Swing: 100 reps @ 32 kg
Chins: 2x10

Felt some pinching at the bottom of the clean so only got through one minute of LC. Eh. Still a good workout. The jerks felt easy. Now it's time for a salt soak for the hands and some coffee. Gotta clean up the hizzy today and I might just get in the garden despite the drizzles.

Monday, April 19, 2010

OALC: 3 min @ 32kg; 6 rpm= 18 reps
LC: 3 min @ 2x24kg; 6 rpm
LC: 2 min @ 2x24kg; 6 rpm
Press: 2 min @ 2x24kg; 6 rpm

Good workout and feeling great.

Saturday, April 17, 2010

Palm is still sore and is pinching at the bottom of the clean so none of that today. I have trimmed the callouses down and there is still some light pinching even during swings. This pisses me off so much but what can I do. Tomorrow is my day off and I will be giving my hands a salt water soak and looking for chalk in the local area. If I can't find some here I will be ordering some from muscledriver.

Press: 5x5 @ 2x24kg
Swings: 25R/25L; @ 24kg
Yoga: 10 mins (lots of time transitioning from plow to tabletop= lower back manna)

Friday, April 16, 2010

LC: 1 min @ 2x24; 6 rpm
Jerk: 2x20 reps @ 2x24kg
Chins: 2x10

I have got to get some more chalk. Tried to start on a set of LC with the 24's and about 1 min into it my palm tore around a callous. This is odd sense I have never had any issues with this. The tear is reminiscient of a deadlift tear. Hopefully I will be able to order more chalk after this weekend. It is sad when you can't even afford a pound of fucking chalk. Oh well, I am going to attempt a timed set tomorrow depending on how the palm feels.

Thursday, April 15, 2010

LC: 1 min @ 2x24; 6 rpm
Jerk: 2x20 reps @ 2x24kg
Chins: 2x10

I have got to get some more chalk. Tried to start on a set of LC with the 24's and about 1 min into it my palm tore around a callous. This is odd sense I have never had any issues with this. The tear is reminiscient of a deadlift tear. Hopefully I will be able to order more chalk after this weekend. It is sad when you can't even afford a pound of fucking chalk. Oh well, I am going to attempt a timed set tomorrow depending on how the palm feels.

Tuesday, April 13, 2010

LC: 7 mins @ 2x16kg; 6 rpm

did some yard work for an hour or so then:

3 rounds of Random Circuit:
Pushup: 5 reps
Swing: 15L/15R @ 32kg
Pullup: 5 reps

Monday, April 12, 2010

OALC: 8 mins @ 24 kg; 6 rpm
Press: 3x3 @ 32kg
Suitcase Squat: 3x8 @ 2x24kg

Walk with wife: 2 miles

Sunday, April 11, 2010

LC: 6x5 @ 2x24kg; 10 sec rest/set
Jerk: 2x15 reps @ 2x24kg
Swing: 20L/20R @ 32kg

Still feeling a bit under from pulling long ass hours trying to see that my friend had a bitchin' bachelor party & wedding + working 12 hrs yesterday between a charity breakfast and the booth my wife and I set up at a music festival. I'm fucking beat.

Thursday, April 8, 2010

Worked a long shift and then had class so no work yesterday aside from stretching.


LC: 5 min @ 2x16kg; 8 rpm

I did this piddly little work set just to get the blood moving. Got a wedding rehearsal, cleaning & prep for a bachelor's party tonight here at the house so very little time.

Tuesday, April 6, 2010

OALC: 7 min @ 24 kg; 6 rpm
Jerks: 3x15 @ 2x24kg
Chin: 1x10
Pushup: 1x10

Sunday, April 4, 2010

OALC: 6 min @ 24kg; 6 rpm
Press: 2x3 @ 32kg
Jerk: 2x15 @ 2x24kg
Swing: 4 min @ 16kg; 100l/100r= 200 reps

Saturday, April 3, 2010

LC: 6 min @ 2x16kg; 8 rpm
OALC: 5 min @ 24kg; 10 rpm
Chin: 1x10

Friday, April 2, 2010

LC: 4 min @ 2x24kg; 6 rpm
Press: 2x10 @ 2x24kg
OALC: 4 min @ 24 kg; 8 rpm

Wednesday, March 31, 2010

OALC: 6 min @ 24kg; 8 rpm
Stretch: 5 min in the shower

Worked for a long shift today and have EMT class from 6-10pm tonight some just something quick. Tomorrow is a rest day and then I will probably hit the next three as follows:

Day 1- Volume sets of LC w/ 24's
Day 2- Timed set of OALC w/ 24 + Jerks w/ 24's
Day 3- Depends on how I feel.

Tuesday, March 30, 2010

A little bit of a departure. I have been out working in the yard since about sun up so I am a bit tired.

OALC: 5 min @ 24 kg; 8 rpm
Jerk: 3x10 @ 2x24kg
Chin: 1x15 @ bw

I can see how working OALC can help my overall LC numbers.

Monday, March 29, 2010

Feeling beat up from beer and some shrooms this weekend coupled with manual labor all day today. But here it is regardless.

LC: 3 sets of 10 reps/ 15 sec rest per set; 2x24kg
Press: 3x5 @ 2x24kg
OALC: 15 min @ 12 kg; 8 rpm

Saturday, March 27, 2010

GTG all day:
Bench- sets of 2 reps @ 185
Curls: sets of 10 @ 55 lbs
BW Squats- sets of 10

Probably gonna hit 15-25 sets today of each.

Friday, March 26, 2010

LC: 7 min @ 2x16kg; 7 rpm
Press: 3x3 @ 32kg
Stretch like hell and nap.

Felt the ring dips today in my chest/shoulders while in the rack. Not bad but made it a little bothersome.

Thursday, March 25, 2010

LC: 3 sets of 10 reps/ 30 sec rest per set; 2x24kg
Rack hold: 2x 2 min @ 2x24kg
Ring dip: 3x5
Chin: 1x15

Wednesday, March 24, 2010

LC: 2x 5 rounds of 5 reps/15sec per rest; @ 2x24kg; 50 reps
OALC: 10 mins @ 16kg; 10 rpm

Monday, March 22, 2010

LC: 3 rounds of 10 reps/30 sec of rest; @ 2x24kg
OALC: 15 mins @ 12kg; 10 rpm
Press: 2x3 @ 32kg
Pack Squat: 2x10 @ 60 lbs

Sunday, March 21, 2010

LC: 6 min @ 2x16kg; 7 rpm
Clean: 3x10/ 15 sec rest per set; @ 2x24kg
Chins: 2x10

I can tell that my endurance has declined. Going to be adding in some longer sets with the 16's at least once per week.

Saturday, March 20, 2010

LC: 5 rounds of 5 reps/ 15 sec per round; @ 2x24kg; ttl= 25 reps
Jerk: 5 rounds of 5 reps/ 10 sec per round; @ 2x24kg; tt= 25 reps
Swing: 50 reps @ 32kg; 25l/25r

Thursday, March 18, 2010

LC: 5 mins @ 2x16kg; 7 rpm
Lots of stretching- primarily in transitioning from "table top" to the plow position. So some deck squatting was involved but not the focus.

Felt kinda beat up today so just a bit of light work with the 16's to get the blood pumping. Gonna take a nap and see how I feel after. I might hit the 24's a bit for either jerks or an actual timed set.

After nap revelry:

Jerks: 2x 2 mins @ 2x24; 6 rpm; ttl: 24 reps

Grip in general feels fatigued. Eh.

Wednesday, March 17, 2010

LC: 6x 3-4-5 ladders; @ 2x24kg; ttl: 72 reps
Swings: 100 reps @ 12kg; 50l/50r
Chins: 1x10

Rest for LC was never more than 1 min.

Monday, March 15, 2010

LC: 2x5 rounds of 6 reps/ 15 secs per set; 2x24kg; ttl: 60 reps
Chins: 1x10

This tuckered me out. I like the format though. It is just enough to get the HR up to an uncomfortable level. Shoulders and grip are fatigued but not overly so. Going to milk this style of training as I slowly trim the rest time and add a rep or so. I may go for a run and do some GPP stuff to loosen up. My cardio training will be growing as it gets warmer. I won't promise to be an contender for the abby-one since I don't give a fuck about that...this huffing and puffing with the heavier bells has got to go though.

Saturday, March 13, 2010

LC: 4 min @ 2x16kg; 10 rpm
Clean: 4 rounds of 10 cleans/30 sec of rest; 2x24kg
Ring Dips: 2x10
Chins: 2x10

Friday, March 12, 2010

LC: 15 rounds of 3 reps/ 15 sec of rest; @ 2x24kg; ttl of 45 reps
Jerk: 2 mins @ 2x24kg; 6 rpm
Swings: 16 kg; 50r/50l

I really tried to focus on technique during the LC so I ended up spending a lot of time in the rack paying attention to the bump. This led me to wanting to just hit some jerks and realizing that I am cleaning the bells out instead of in a straight line. This is why my grip is getting taxed so quickly I think. Tomorrow I will have a similar format of LC of some sort followed by working on the cleans. I may or may not throw in some BW stuff in.

Thursday, March 11, 2010

LC: 2x3 min @ 2x24kg; 8 rpm
OAS: 4 min @ 16kg; 12 rpm
Chin: 1x10 @ bw

Friday, March 5, 2010

LC: 10 rounds of 5 reps/30 sec of rest; 2x24kg; ttl of 50 reps

Thursday, March 4, 2010

LC: 4x10 @ 2x24kg; 1 min rest/ set
OALC: 3 min @ 32kg; 6 rpm
Swings: 20 reps @ 2x24kg

Tuesday, March 2, 2010

LC: 3x10 reps @ 2x24kg; 1 min rest per set
FSQ: 3x5 @ 2x24kg
Chin: 3x5
Stretch: 10 mins

Working on building general work capacity and volumes with the 24's. After I get to where I am going I will worry about my Rank I numbers. I feel weak with these damn things. I will be tossing some timed sets in every now and again. Main focus will consist of volume work along with timed sets with the 16's and OALC with the 32 along with BW stuff cuz it is good for me.

Monday, March 1, 2010

LC: 3x2 min @ 2x24kg; 6 rpm
Press: 30 reps @ 2x16kg; all one set
Chins: 30 reps

Bareknuckle sparring for about 1.5 hrs. Buddy of mine who is into boxing wanted some work so we went on average of 2 min rounds. Good stuff. No head shots, only body shots...though we both had a couple of slip ups. Fun shit.

Friday, February 26, 2010

LC: 6 min @ 2x16kg; 8 rpm
Press: 3x3 @ 2x24kg; hold for 10 secs at the top and in the rack before each rep.
Chin: 2x15 @ bw

Wednesday, February 24, 2010

IGX Challenge v1.2

Deadlift: 40 reps in 30 mins @ 315 lbs

Tomorrow is a day off with lots of stretching then hitting the LC again.

Tuesday, February 23, 2010

OALC: 5x2 min @ 32kg; 6 rpm
FSQ: 2x10 @ 2x16kg
Chin: 2x10 @ bw

Monday, February 22, 2010

LC: 6 mins @ 2x16kg; 7 rpm
OAS: 4 mins @ 16kg; switch hand @ 5 reps; 80 reps ttl
Windmill: 3x5 @ 16kg
Stretch: 10 min

Back felt fine but still want to take it easy. Have been doing some reading about the benefits of doing OAS wearing a sock. The issue of increasing the strain on the grip has me interested so I tried it. The grip issue did not seem all that bad, maybe because I did it with Wrongstyle bells. I will give it another go to see where it goes. Tomorrow I am going to attempt some OALC with the 32.

Sunday, February 21, 2010

Jog/Walk: 2 miles
Stretch: 15 mins

Saturday, February 20, 2010

LC: 2x3 min @ 2x16kg
FSquat: 3x8 @ 2x16kg
Ring Dips: 3x6 @ bw

Wednesday, February 17, 2010

Did 30 mins of rehab work on the back with various stretches that fellow lie-brethren have sent to me then....

BW Circuit: 5 rounds of
Ring dips: 5 reps
Chins: 5 reps
ATG Squat: 10 reps

15 mins of stretch work for the back.

Tuesday, February 16, 2010

Sans KB's for a few days and the weather is nice, so I figured why not run to the park with one of the pups. For not running at all and it being cold the 2 miles were fairly easy and did not leave me breathing to badly. Back is feeling much better, though that might be from the NSAIDs and Flexeril. =P~

Run: 2 miles
Chins: 30 reps
Dips: 30 reps

Will do some back rehab and maybe some light overhead stuff with the 12-16kg later.

Saturday, February 13, 2010

LC: 3 min @ 2x24kg; 10 rpm
Swing: 30 reps @ 2x24kg
Dips: 1x15 rep
Chin: 1x10 rep

Thursday, February 11, 2010

LC: 3x10 @ 2x24kg
LC: 2x2 min @ 2x24kg; 6 rpm
Pushup: 2x10
Chin: 2x10

I wanted to just see how the volume training left me feeling with timed sets so I gave 2x2 min a shot. To be honest it felt great. Not easy but a hell of a lot closer than before.

Tuesday, February 9, 2010

LC: 6 mins @ 2x16kg; 8 rpm
OAS: 4 min @ 16kg; 16 rpm
Deck Squat: 2x10

Monday, February 8, 2010

LC: 6x10 @ 2x24kg; 1 min rest per set
Pushup: 2x10
Chin: 2x10

Saturday, February 6, 2010

LC: 5x10 reps @ 2x24kg; 1 min rest per set
Rack Hold: 2x3 min @ 2x24kg
Chin: 1x15
Pushup: 1x15

Thursday, February 4, 2010

LC: 8 min @ 2x16kg; 8 rpm
Snatch: 2 min @ 16kg; 17l/17r
BWS: 55 reps

Wednesday, February 3, 2010

LC: 4x10 @ 2x24kg; 1 min rest between each set
Rack Hold: 2x2 min
Pushup: 2x10
Chin: 2x10

Kept the same workout as yesterday. LC felt pretty damn easy and I decided to check how long each set took and it was always between 54-58 sec. This means that I am getting in 10 rpm every time which is a good sign. Next 24kg work will be with 5 sets of 10 with 1 min of rest between each. Will be at 6 sets of 10 = 60 ttl reps which is the number I need for Rank I. Once I hit 60 reps over 6 sets I will begin to whittle away at the rest time by 15 sec increments until I am at 60 reps continuously.

As it stands I am still a pussy but I am improving. I think I am going to like getting back to this type of training. Rank I here I come.

Tuesday, February 2, 2010

LC: 4x10 @ 2x24kg; 1 min rest between each set
Rack Hold: 2x2 min
Pushup: 2x10
Chin: 2x10

Here is where I am at with my program. I have been chipping away with the timed set/OTW method of slowly adding on more time...very similar to how David Cooke has done. After 3 months my numbers have gotten better, but I still feel like they should be higher. I sat down last night and reviewed my log. After some consideration I feel like my best bet would be to try some volume training. This approach brought me to getting 200 jerks with the 16's. In the past I have always responded well to volume/density approach, cycling being a good example.

I think that by working a 3 on 1 off routine of: 2 days of volume work with the 24's along with some rack holds for time and 1 day with the 16s in a timed set fashion could possibly bring my numbers up to where I think they should be.

Sunday, January 31, 2010

LC: 3x 3 min @ 2x24kg; 6 rpm
Pushups: 1x15
Chins: 1x12

Friday, January 29, 2010

LC: 6 min @ 2x16kg; 10 rpm
Snatch: 4 min @ 16 kg; 15 rpm
BWS: 50 reps

I was going to do LC @ 10 min/10 rpm but I got to minute 6 and I wanted it to fucking end...not from pain/burn/fatigue but from the damn monotony. This is where my training ADD is kicking in something fierce. I am on month 3-4 now of GS training solely on LC. If I am going to stick with this and make Rank I by June and attempt CMS by December then I am going to have to add some stuff that will compliment my LC. For now I am going to give this set up a try. On my Day 2 I will be doing a 10 min GS set of LC 6-8 mins @ +10 rpm followed by Snatch for the remainder of the 10 mins. Goal for the Snatch is to remain above 15 rpm. This is mainly to keep the heartrate pretty high. Focus my strength on the two LC days.

Thursday, January 28, 2010

A friend of mine, ex-kung fu guy, who is out of shape and is desperately wanting to fix that came over today. We worked through some BW warmups and then did some light sparring followed by a BW cool time 1 hr and some change. All in all I had a blast. He was feeling it cardio-wise but has made plans with me to keep up with training with me at least once a week. We will see.

For myself:

LC: 4 mins @ 2x24kg; 6 rpm
3 mins @ 2x24kg; 6 rpm
Pushups: 2x10
Chins: 2x10

HR and breathing was way better than the last couple of sessions. Still at my 3 cup max a day and I am slowly feeling better. I still have a lagging ache in my head but not too shabby. I definitely am not feeling as fatigued as I thought I would. Good stuff.

Monday, January 25, 2010

LC: 2x4 min @ 2x24kg; 6 rpm

Wanted to do more but I am beat. My HR was all over the place as well as my breathing...not to mention a killer headache. I am seriously thinking that my caffeine addiction is going to have to be moderated. This is ridiculous. Starting tomorrow I am going on a 3 cup maximum. Only 2 shots of espresso per cup.

Sunday, January 24, 2010

LC: 9 mins @ 2x16kg; 10 rpm
Pushups: 1x10
Chins: 1x10

Saturday, January 23, 2010

LC: 3x3 min @ 2x24kg; 5 rpm
Pushups: 2x10 @ bw
Chins: 2x10 @ bw
Stretching: 10 mins

Friday, January 22, 2010

2 mile walk w/ 24kg pack

Thursday, January 21, 2010

LC: 6 mins @ 2x24kg; 5 rpm
OAJ: 30 reps; 15/15 @ 32kg
Swing: 30 reps @ 2x24kg

Wednesday, January 20, 2010

LC: 8 mins @ 2x16kg; 10 rpm
Pushups: 2x15 @ bw
Chins: 2x15 @ bw

Weighed in again at 182 lbs. Not bad. The CEE that I am taking seems to be helping me along.

Tuesday, January 19, 2010

LC: 2x 3 mins @ 2x24kg; 6 rpm
Press: 1x10 @ 32kg
Row: 1x12 @ 32kg

Saturday, January 16, 2010

LC: 5 mins @ 2x24kg; 6 rpm
OAJ: 10/10
Swings: 2x24kg; 20 reps

Friday, January 15, 2010

LC: 7 mins @ 2x16kg; 10 rpm
Pushups: 2x10 @ bw
Chins: 2x10 @ bw

Just to keep a random note of it, I am sitting at 178 lbs.

Thursday, January 14, 2010

LC: 5 min @ 2x24kg; 5 rpm
Press: 1x5
Row: 1x10

Tuesday, January 12, 2010

LC: 5 mins @ 2x24kg; 5 rpm

Cut/pinched a chunk out of one my fingers at work and this was all I could manage. The superglue gave way at around minute 3. Normally I am not one for all that macho shit but I had to at least finish the damned set. Tomorrow is a rest day so it will hopefully be up and able on Thursday. Now to clean the blood off the bell handle.

Monday, January 11, 2010

LC: 6.5 mins @ 2x16kg; 10 rpm=65 reps
Pushup: 2x5 w/24kg pack
Chins: 2x5 w/24 kg pack

The LC was a helluva lot easier this time around at this rpm. I was not breathing too heavy but I could definitely feel it. I am thinking that this will be the last weighted pack session for a bit. Probably transition back to BWE for a time. Also, I am probably going to do away with the Day 1 workout of LC that focuses on a long set with the light bells since I am working my way towards 10 rpm for all 10 mins with the 16's. So....the workout schedule should look like this:

Day 1:
LC- work set of +5 min w/ 24s
Press: 1 set of 32kg
Row: 1 set of 32kg

Day 2:
LC: work towards 10 rpm for 10 mins @ 2x16kg

Day 3:
LC: work set of +5 min w/ 24s
OAJ: 32kg for reps timed or untimed
Swings: 2x24kg for reps
I think that I am hitting the point where the one day of a long set with the light bells should be replaced with another day with the target bells.

Sunday, January 10, 2010

LC: 9 mins @ 2x16kg; 7 rpm
Press: 1x8 @ 32kg
Row: 1x10 @ 32kg

Friday, January 8, 2010

LC: 5 mins @ 2x24 kg; 5 rpm
Swing: 50 reps @ 2x24kg
Jerk: 20 reps @ 32 kg; 10/10
LC: 6 mins @ 2x16 kg; 10 rpm
Pushup: 2x5 w 24kg
Chins: 2x5 w/24 kg; had to rest pause the last set

10 RPM is a suck-wind pace for me with after 5 mins. That last minute was hell. HR was WAY up and breathing was out of sorts. Definitely approached the wall. Next time will be 6 mins again.

LC: 7 min @ 2x16kg; 7 rpm
Press: 1x6
Row: 1x8Stretch

Sunday, January 3, 2010

LC: 4:30 @ 2x24kg; 5 rpm, ttl= 23 reps
OALC: 4 min @ 32 kg; 5 rpm switch @ 2min

Saturday, January 2, 2010

LC: 5 mins @ 2x16kg; 10 rpm
Pushups: 2x4 w/24kg
Chins: 2x4 w/24kg