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