Tuesday, June 28, 2011

LC:
8 mins @ 2x32kg; alternating 3-4 reps on the min= 28 reps

Chins:
3x5 @ 16kg

Press:
3x3 @ 24kg

Swings:
140 reps @ 16kg


Felt weak as piss today. Spent the last 4 days working +60 hrs and despite calling out from Crazy House last night to get some sleep I am still just burnt out. Felt it going into the warmup and just pushed on. Was gonna keep 4 reps all the way through but by the first set I saw it wasn't gonna happen. Oh well. Just gotta work the rest of my 2 weeks notice out and then I am on a regular schedule.





Sunday, June 26, 2011

Training:

LC:
5 mins @ 2x24kg; 7 rpm

Swings:
100 reps @ 12kg

After working 45 hrs this weekend, I am beat to hell and back. Sore, tired, and late for dinner....but I got it done. Swings felt good but LC had me busting balls to finish. Eh.

Thursday, June 23, 2011

Training for today:

OALC:
10 mins @ 24kg; 6 rpm

FSQ:
1-2-3 x3; 2x24kg

PU:
3x5 @ 20 lbs

OALC felt fine. I had some forearm burn and my right wrist felt kinda jacked towards the hand switch. The wrist issue is from an altercation with a patient last night. Restraining a psychotic meth addict is harder than it sounds.

Went low on the FSQ as I am uncertain how it will feel tomorrow. During the session it felt easy as hell. PU's were fine. Looking forward to working up to the 32kg on my back.

In RL Dunn news, I spoke with my supervisor on the amberlamps and things might be looking up. The company I work for just got a county 911 contract so that has opened up some full-time spots. He said that he wants to hash it out with the GM and see if I can get in on that. It would mean a set schedule of 3x 8hr days and one 24hr shift. This would be huge for trivial things like: my marriage, health, sanity, and lifting. Cross your fingers and say a prayer for me. The gods know that I am.

Monday, June 20, 2011

LC:
7 mins @ 2x32kg; 4 reps on the min
3 mins @ 2x32kg; 4 reps on the min

Chins:
3x5 @ 16kg

Swings:
140 reps @ 16kg

On minute 7 my form started to drag. Waited 3-4 mins and then started the 2nd set to finish out the 10 mins. Chins felt decent as did swings.

Doing LC while sunburnt ain't a great idea.

Sunday, June 19, 2011

Yesterday I spent all day on the river with the family. This entailed a lot of competition between my brother and me on the kneeboard and wakeboard. Probably about 8 hrs of this shit. Needless to say, I am sore as hell and sun burned. Gonna do some mobility work to loosen up and have some folks over tonight for a semi-bday dinner that the wife seems to think I want. Eh.

Friday, June 17, 2011

Today was light and easy GS/Mobility day.

LC:
6 mins @ 2x24kg; 6 rpm

Swings:
400 reps @ 12kg; multi hand switches



I really like swings. They make my back, hips, and legs feel better than it ever has, especially after working all these hours. Gonna keep playing with them.

Seeing everyone throwing on here makes me get the HG bug. I get it every year around this time. I just don't have the time to be fucking with throwing right now but I can definitely see myself getting back to it once all this settles down. Once it is all said and done, I would like to see a training focus of this: throwing>GS>Basic Strength and fitness. It will be at least a year til then.

Sunday, June 12, 2011

OALC:
6 mins @ 24kg; 7rpm

GSQ:
3x15 @ 24kg

Pushups:
3x10

Nice and easy lemon squeezy.  Time to toss on the 20lbs pack for the pushups.  OALC felt fantastic and easy.  Still debating on whether or not to go to 32kg GSQ or do 2x24kg FSQ.  Hmm....One would be for reps and the other would be in low rep ladders.  Dunno.

Saturday, June 11, 2011

LC:
8 mins @ 2x32kg; 4 reps on the min

Chins:
3x8 @ 20 lbs

Swings:
130 reps @ 16kg

LC was rough. There is a big difference in squeezing out a few reps at the end of a set and adding an extra rpm, even if the number of reps is about the same. Systemically I started to break down. Breath & cardio followed by shoulders. Lockouts became shoddy and I could feel my right shoulder tweaking slightly so I called it instead of finishing the last two minutes. I could attribute this to working 72 hrs on about 4 hrs of sleep, but let's just call 4 rpm as the wall. Time to scale this fucker.

Chins were fine, as always.

Swings had my grip and HR up. Probably still stressed from the LC.

Good session and have some limits to press against now.

Wednesday, June 8, 2011

LC:
5 mins @ 2x24kg; 7 rpm

LC Pavel Style: 1x thru
16kg bells - 5 reps
24kg bells - 5 reps
32kg bells - 5 reps

Swings:
100 reps @ 12kg

Stretch and done!


LC felt nice. At 7rpm I was hitting the wall but I had a little left in the tank after. Breath was the main thing but again, I held it in shape through the session so not too shabby. The 24's felt a lot lighter than they have in a LONG time.

Pavel's LC started out fun but once I got onto the 32's I felt that it was better to let it go instead of pushing through. They just felt heavier than they should.

Nap time.

Sunday, June 5, 2011

After working 2.5 days with no sleep, I figured I could get by with a light day. Feeling good and sexy right now despite the beating I took over the last dew days.

OALC:
8 mins @ 24kg; 6 rpm

Pushups:
3x10

GSQ:
3x12 @ 24kg

Swings:
25 mins @ 12kg; switch every 10 reps


The OALC felt easy as hell today. I mean, the weight was feeling light and that is always a good thing. Cardio-wise I was barely breathing hard.

Pushups are gonna start to have weight added to them. Probably gonna go to 20 lbs and work my way back to 3x10 reps.

GSQ are gonna climb to at least 15 reps and I will either go to the 32kg OR start with low rep sets of 2x24kg. We will see.

The swings were to make up for my missing some jogging. I went as fast as I needed to with these. Grip was a little fatigued but eh. Breath was taxed but barely. Lower back was SWOLED.

BW before this was 177lbs @ approx 11%bf. I think that I am slowly gaining some ground on my strength base. SHUGYO!!!

Friday, June 3, 2011

LC:
10 mins @ 2x32kg; 3 reps on the min +2 at the end= 35 reps

Chins:
3x8 @ 20 lbs

Swings:
120 reps @ 16kg

LC was rough but not too shabby. Still had some in the tank, no doubt. Going to up it to 4 rpm on my next heavy day. HR was approx 140bpm at the end of this session.

Wednesday, June 1, 2011

LC:
5.5 mins @ 2x24kg; 6 rpm
5 mins @ 2x24kg; 5 rpm

Stretch and done.

Decided to avoid the 100 degree heat this afternoon and save the jog for tomorrow evening before work. I hate splitting it like that but as sleep deprived as I am, I'm gonna avoid any undue stress.

All in all the LC felt piss poor, but with a headache and lots of fatigue I will take it.