12/31/08

Dead: 3/2/385 lbs
Log press: 3/5/100 lbs
Squat: 3/10/135 lbs

12/30/08

Grip Work:

Stone Carry: 15 reps of 40 ft walk

Misc. Sledge Work: 10 mins

CoC Gripper 1: 10/10

12/29/08

KB C&J: 30 reps @ 32 kg
KB Swing: 100 reps @ 16 kg
HSPU: 3/3/bw

12-26-08

KB Press: 6/3/55 lbs
Bench: 5/5/135 lbs
5/5/BW

12-25-08

KB Swings: 400 reps @ 16 kg

12-24-08

KB Snatch/C&J Complex:
1 clean and jerk then snatch: 5 reps per arm; 10 total.
5 rounds

Psuedo Pushups:
30 reps

Treadmill:
30 minutes

12-23-08

AM Workout:
KB Snatch: 100 reps @ 24kg
Bench: 30 reps @ 135 lbs
Chins: 15 reps @ bw

PM Workout:
KB Swing: 100 reps @ 16 kg
Dips: 25 reps @ BW
Chins: 25 reps @ BW

12-22-08

KB Snatch: 100 reps @ 16kg
50 reps @ 24 kg
Dips: 30 reps @ BW
Chins: 30 reps @ BW

12-14-08

2 hours of parkour training. Practiced a good mix of technique and strength endurance work. I have found that my recovery time between each "run" is great, but I am finding it hard to switch back and forth between repeated explosive work and a base line of jogging. It is something that I have to work on.

Also, I have been invited to train at a local gymanstics facility. This is an absolutely awesome oppurtunity for me.

12-12-08

Ring Dips: 30 reps @ bw
Chins: 30 reps @bw
KB Snatch: 100 reps @ 16 kg
50 reps @ 24 kg

The KB work felt great. I am going to be gradually adding more volume to the snatch work with the 24 kg. Feeling awesome after this.

12-11-08

30 mins on the treadmill at a decent pace with a sharp incline
30 mins on the exercise bike with hard resistance

12-10-08

5 rounds of:
BB Cleans: 5 reps @ 135 lbs
Dips: 5 reps at BW
Chins: 5 reps @ BW

3 rounds of:
3 mins riding 80 rpm
10 burpees

The first circuit had me feeling weak on the chins. I was honestly out of breath for each circuit. This could be due to the coffee I had right before of class. I will be cutting back my coffee to only in the morning to see if this is the case. I hope that I am not that poorly conditioned. By the end of it all, my legs were baked.

12-8-08

Well, yesterday was my first day on the new routine. The shoulder feels great today, no pain and its actually got a decent ROM. I will say that I opted out of doing planche work and focused on handstand work only. When I initially worked this routine out on paper, I was figuring on about 1 hour or so on the skill work. Well, I see that I need to work up to that.

KB Squats: 30 reps @ 32kg
KB Swings: 100 reps @ 16kg
Handstand work: 30 mins consisting of static holds in various positions and "shrugs"-a controlled loosening and tightening of the scapular regions along a vertical plane.

12-7-08

Well, my shoulder seems to be on the mend after a week of no lifting and a fire-cupping session...ah the beauty of having no insurance. Anyhow, I did a light set of swings tonight (50 reps) with the 16kg KB along with some stretch work to loosen up a slightly pulled glute that I incurred while hunting today. There was some light strain on the medial head of the deltoid. Depending on how the shoulder feels tomorrow, I should be back on track and ready to start on a new routine.

The routine is designed to increase my overall strength to bodyweight ratio with an emphasis on power over time. This still constitutes my winter training routine for the upcoming criterium season. I am hoping that my physique comes out looking leaner and denser than in the past year but hopes don't exactly do much. We will see. What I do KNOW is that this routine will definitely kick start my work capacity in the right direction for overall sprinting ability on the bike without a loss of mass and strength.

Day 1: KB Front Squats
Jump squats
KB Swings
Handstand/Planche work

Day OFF: Run/Cycle & Stretch

Day 2: Barbell Work: Deads, Snatch, C&J done mainly in circuit fashion in a GJ's manner
with bodyweight movements (Knees to Elbows, Chins, burpees, pushups)

Day OFF: Run/Cycle & Stretch

Day 3:
Ring Dips
Chins
KB Snatches

12/2/08

Well, as is par for the course....I have an injury a couple of days out from the IGX kettlebell competition. The problem is a pain that ranges from slight to raging in between the posterior and medial heads of the deltoids. It seems to be a form of impingement syndrome that is similar to "swimmer's shoulder", a irritation of the soft tissue of the shoulder that typically develops from overtraining or improper form. I am going to blame mine of the continuance of benching while doing pseudo-pushups EVERY day on top of weekly kettlebell work. C'est la vie. This being the case, I am laying off of any training except for running or rehab/stretching work for a week.

All of this might put a damper on my progress for deads and such....but I have to get this right before I completely fuck my shoulder up.

This being the case:

Running/Jogging: 1 hour