LC: 4 min @ 2x24kg; 4 rpm
OALC: 4 min @ 32 kg; 6 rpm switch @ 2min

LC: 5 mins @ 2x16kg; 10 rpm
Pushup: 2x3 w/ 24kg pack
Chins: 2x3 w/ 24kg pack

LC: 4 mins @ 2x16kg; 6 rpm
YRG 20

Just a little something to get the blood moving. I might do another 4-6 mins of LC later today.

LC: 2x 2 mins @ 2x24kg; 5 rpm
OAJ: 4 mins @ 32kg; 5 rpm
Club Work: 5 mins

Wife ended up having to work until this afternoon so that puts me in N. Georgia too late to visit with Scott. Another time. In the mean time, I am tweaking my heavy day. I think that it is time to increase my time under the target bells (24's) and do away with the light set with the 16's on this day. Today was a trial and I did not feel like overreaching since the whole point of the protocol is to get enough work in to be effective without being drained/sore. Depending on how I feel tomorrow I will probably turn the 2 sets from today into a 4-5 min set with the target bells with a finisher of a OALC with the 32 for the same time.

Cheers and Merry Christmas to anyone who reads my drivel.

Today:

Going to be at Extreme Fitness tomorrow to work with Scott and do my Rank 3 or 2, all depends on how I feel. That being said I just did the following for some good joint and back mojo before working a 12 hour shift.

10 mins of yoga-ish stuff

Swings: 40 @ 12 kg; 20/20
Windmills: 20 @ 12kg; 10/10

Club Work: 5 mins @ 10 lbs

Light Stretching: 5 mins

Yesterday:
LC: 5 mins @ 2x16 kg; 10 rpm
Pushups: 1x15
Chins: 1x15

LC: 9 mins @ 2x16kg; 5 rpm
Press: 1x6 @ 32kg
Row: 1x10 @ 32kg

LC: 5 min @ 2x16kg; 8 rpm
Pushup: 1x15; slow
Chin: 1x15; slow

LC: 8 mins @ 2x16 kg; 5 rpm
Press: 1x6 @ 32kg
Row: 1x10 @ 32kg

LC: 8 mins @ 2x16 kg; 5 rpm
Press: 1x6 @ 32kg
Row: 1x10 @ 32kg

LC: 3 mins @ 2x24kg; 5 rpm
LC: 3 mins @ 2x16kg; 6 rpm
OAJ: 2 mins @ 32kg; 10 rpm; switch every 5 reps

LC: 5 mins @ 2x16kg; 8 rpm
Pushups: 10 reps, slow count
Chins: 10 reps, slow count

LC: 7 mins @ 2x16kg; 5 rpm
Press: 1x4 @ 32kg
Row: 1x10 @ 32kg

12/11/09

Club warmup
LC: 3 min @ 2x24kg; 5 rpm
LC: 5 mins @ 2x16 kg; 5 rpm
Chins: 10 reps
Stretch

12/10/09

Club warmup
LC: 3 mins @ 2X24kg; 5 rpm
LC: 3 mins @ 2x16kg; 5 rpm
Stretching

Mainly working on form.

12/09/09

Last night:

LC: 5 mins @ 2x16kg; 6 rpm
Chins: 15 reps
Stretch






Southeast Kettlebell Championship results:

LC: 80 reps @ 2x12 kg

Great job to all the competitors. Davidc and Eugenegiriguy are phenomenal lifters and great guys to hang out with. Nothing like having a good competition with good folks. Thanks to Valery, Cate, and Chris for the pointers.

11-26-09

YRG 20
Jog/Walk: 3 miles in 30 mins

11-25-09

10 lb club warmup

LC: 5 min @ 6 rpm; 2 x 24 kg
Chins: 25 reps
Pushups: 25 rep
OAJ: 10/10 @ 32 kg
Squat: 50 reps

11-22-09

YRG 20
Press: 30 reps 15R/15L @ 32 kg
Chins: 20 reps
Swings: 50 reps @ 32 kg; 25R/25L

LC: 2x 2:30 min @ 2x24 kg; 5 rpm
2 min @ 2x 16 kg; 6 rpm

OAJ: 32 kg; 10R/10L

Chins: 20 reps

Squats: 50 reps @ BW

11-15/11-16

11-15-09
10 mins of club work.

Cleans: Ladders 5-4-3-2-3-4-5 x2; 2x24 kg
Pushups: 20 reps

11-17-09
AM Workout:
Club complex: 10 mins continuous movmement
LC: 2x 2 min @ 5 rpm; 2x24 kg
Chins: 20 reps

11-14-09

Been lazy updating this log. So far I have been addressing a tight SIJ and some knee pain associated with my Jerk form. SO far so good and the pain is far less. I feel like my form is getting better and more reliable.

Today: Club Yoga Wake up

LC: 5 mins @ 4 rpm; 2x24 kg (focus on rack integrity and grip since this is my limiter)
Chins: 20 reps
Pushups: 20 reps

10-21-09

AM workout:
Yoga/SI rehab
Machine circuit- Bench press, bicep curl, leg press 8,7,6 reps

PM workout:
Snatch: 4 mins @ 24 kg; 30L/30R

10-20-09

TGU (warm up): 2x3 @ 16 kg (ea side)

LC: 69 reps; 2x24 kg
Chins: 25 reps

10-14-09

Jerk: 81 reps @ 2x 24 kg (Shaftastic Protocol)
Swings: 50 reps @ 2x24 kg
GTG Chins

Bench: 5x135, 3x5 @ 190
TB Dead: 5x135; 3x5 @ 225
Chin: 3x8 @ 20 lbs

10-12-09

Snatch: 80 reps @ 24 kg; switch every 10 reps
Hold/Press: 3x5 @ 24 kg; 5 sec rack hold then press/OH hold for 5 sec
Chins: 10 reps nonstop; dead hang hold for 3 sec

10-09-09

Swing: 25/25
Snatch: 25/25
Swing: 25/25

Chins: 20
PU: 20

10-08-09

Jerks: 71 reps @ 2x24 kg (Shaftastic protocol)
Swings: 25R/25L; 50 reps @ 24 kg

10-7-09

Had to squeeze in a quick workout in between 2 midterms so this was done in approximately 40 mins.

Bench: 5x135, 3x5 @ 185
Dead: 5x135, 5x225, 3x315, 3x405, 2x10 @ 225
Chins: 20 reps at BW

9-30-09

Bench: 5x155, 4x185, 3x195, 2x4 @ 185
Dead: 5x225, 3x425, 2x10 @ 225
Chins: 3x8 @ 20

9-28-09

Snatch: @ 24 kg; 20/20 2:00 min, rest 2 min, 20/20 2:00 min
FSQ/OH Press & Hold: 2x24 kg; 5 reps/ 5 sec; 4 reps/4 sec; 3 reps/3 sec
Pumps: 30 reps

Hang Clean: 2x3 @ 155, 2x3 @ 165, 2x3 @ 155
Row: 6x5@ 100
French Press: 3x8 @ 80
Rack pull: 5x225, 4x315, 3x405, 2x425, 3x405, 4x315, 5x225

9-22-09

Yoga: 20 mins
GTG: Chins and pushups

Weekend:
Wake up:
Abz of Yellowcake: @ 32 kg
Bent back SLDL: 20 reps
Side bends: 20 reps ea side
Back bends: 10 reps

Later at the in-laws:
Swings: 50 reps @ 24 kg
Snatch: 50 reps; 25L/25R @ 24 kg
Swings: 50 reps @ 24 kg
Dips: 30 reps @ bw
Chins: 30 reps @ bw

Today:
Bench: 5x155, 4x185, 3x195, 2x200, 4x185
FSQ: 5x155, 4x185, 3x200, 4x185, 5x155
Pwr curls: 5x5 @ 125

Hang clean: 2x3 @ 155, 1x3@ 160, 1x3 @ 165, 2x3 @ 155
Row: 6x4 @ 100
French press: 3x8 @ 70
Rack pulls: 3x225, 3x315, 2x405, 2x425, 3x 315 , 3x225

FSQ: 5X135, 4X185, 3X195,4X185, 5X135
Bench: 5x135, 4x185, 3x190, 2x195, 4x185
Pwr curl: 5x6@ 125

9/13/09:
30 mile ride; 16.5 avg

Hang clean: 2x3 @ 155, 2x3 @ 160, 2x3 @ 155
Row: 6x3 @ 100
French press: 3x7 @ 70
Rack pulls: 3x225, 3x315, 2x410, 3x315, 3x225

9-8-09

Bench: 3x5 @ 190
FSQ: 5x135, 4x155, 3x190, 4x155, 5x135
Pwr Curl: 5x5 125

Bench left my shoulder feeling great, so far so good. I am already gaining a bit of density from the barbell movements and my GS work is still feeling like I have not lost anything, which is the goal. I think that once this strength cycle is over with the GS training is gonna be stepped up a notch.

9-7-09

2 rounds of:
Clean: 2 min @ 2x16 kg
OAS: 4 min @ 16 kg
Psuedo PU: 5 reps
Chins: 5 reps

Followed by:
Swings: 30 reps @ 32 kg
Daily Dozen
Round Back Deads: 20 reps @ 32 kg

9/4/09

OACJ: 15R/15L @ 32 kg
OAS: 20R/20L @ 24 kg
Swings: 25R/25L @ 24 kg
Chins: 25 reps

hang clean: 6x3 @ 155
row: 6x3 @ 100
frnech press: 3x6 @ 70
rack pull: 2x225, 2@315,1x405, 2@315, 2x225

8-31-09

Bench: 3x5 @ 190
FSQ: 6x3 @ 185
Pwr curl: 5x5 @ 125 lbs

Hang clean: 6x3@ 155
Row: 6x3 @ 90
French press: 3x5 @ 70 lbs
Rack dead: 2x225, 2x315, 2x405, 1x425

8-24-08

Bench: 3x5 @ 185
FSQ: 5x135, 4x140, 3x160, 4x140, 5x135
Pwr Curl: 5x5 @120

8-22-09

Daily Dozen

OAS: 3 mins @ 32 kg; 6 rpm
2 mins @ 24 kg; 10 rpm
OACJ: 3 mins @ 32 kg; 6 rpm
2 mins @ 24 kg; 8 rpm

Swings: 3x10 @ 32 kg
2x 10 @ 24 kg

Chins: 25 reps @ bw

Daily Dozen
Hang clean: 6x3 @ 145 lbs
DB rows: 6x3 @ 85 lbs
French Press: 3x5 @ 70 lbs

8/17/09

FSQ: 5x115, 4x135, 3x155, 4x135, 5x115
Bench: 3x : 5x185, 3x190, 2x200
Pwr Curl: 5x5@ 100

8/10/09

AKC Fitness Protocol Lvl 13 @ 16 kg
Jerk: 12 rpm
Snatch: 12 rpm
LC: 12 rpm

AKC Fitness Protocol Lvl 13 @ 16 kg
Jerk: 10 rpm
Snatch: 10 rpm
LC: 10 rpm

Chins: 25 reps
Pseudo pushups: 25 reps

8-7-09

Daily Dozen

Burpees: 2x25 reps
Squats: 50 reps w/ 45 lbs pack
Chins: 3x8 w/ 45 lbs pack
Press: 50 reps @ 2x16 kg

Finishing up my WTF week. Next week will be active recovery so lots of yoga, bw, and whatnot. I had originally planned to start hitting up the barbell movements again with school kicking off in a week. Unfortunately I am looking at having to work 40+ hours a week and take about 16 hrs worth of classes to graduate on time(read BUSY). This may keep me from the gym, with its inflexible hours, and at the house working with the kettlebells. Gonna ponder this conundrum for a bit and see if it will be manageable to have decent gym time or just come up with some "hard living comrade" kookballery.

8-4-09

C&J: 100 reps @ 32 kg; 50R/50L
Chins: 30 reps
Goblet SQ: 3x8 @ 32 kg w/ 45 lbs pack

AKC Fitness lvl 13 @ 16 kg
Jerk: 12 rpm
Snatch: 12 rpm
LC: 12 rpm

LC: 3x10 @ 32 kg
Swing: 100 reps @ 16 kg

8-1-09

Daily Dozen
Jerks: 2x16 kg; 20 mins for 10 rpm; ttl: 200 reps
Daily Dozen

7-29-09

Press: 4x10@ 32 kg
Chins: 3x6 @ 45 lbs
Row: 4x10 @ 32 kg
Goblet Squat: 3x6 @ 32 kg & 45 lbs pack

PU: 1x3 w/ 105 lbs pack; used a scale and this equates to approx 250 lbs with the BW involved in the PU (145 lbs)

7-28-09

Rest Day

Daily Dozen
GTG thru out the day: CoC #1; 5 reps
Band work: pull aparts, curls, dislocates, etc

7-27-09

AKC Fitness Protocol Lvl 13 @ 16 kg
Jerk: 12 rpm
Snatch: 12 rpm
LC: 12 rpm

Chins: 30 reps
Pseudo PU: 30 reps

7-25-09

OAJ: 3x 3 min @ 24 kg; 10 rpm
Stone work: 30 mins @ 115 lbs; consisted of walks, deads, cleans, and a few presses

7-24-09

OAJ: 2x 3 min @ 24 kg; 10 rpm (felt easy)
Jump squat: 50 reps
Pushups: 30 reps
GTG: weighted chins @ 45 lbs

7-22-09

Press: 4x8 @ 32 kg
Chins: 3x6 @ 45 lbs
Row: 4x8 @ 32 kg
Goblet Squat: 3x6 @ 32 kg & 45 lbs pack

7-20-09

AKC Fitness Protocol Lvl 12 @ 16 kg
Jerk: 15 rpm
Snatch: 15 rpm
LC: 15 rpm

Trail run: 2 miles; fast pace
Chins: 20 reps
Dips 20 reps

7-17-09

Jerks: 2x16 kg; 40 reps(40%), 40 reps(40%), 40 reps(40%)= 120 reps(120%); 1 min rest/set
FS: 3x10 @ 2x16 kg
Pushup: 3x10 @ bw

7-15-09

Hip still feeling kind stiff so replaced Zerchers with goblet squats.

Press: 4x8 @ 32 kg
Chins: 3x6 @ 45 lbs
Row: 4x8 @ 32 kg
Squat: 100 reps w/ 16 kg

7-13-09

AKC Fitness Protocol LVL 12: 1 round @ 16 kg
Jerk: 15 RPM
Snatch: 15 RPM
C&J: 15 RPM

Then:
Jerks: 2x10 @ 32 kg
Swings: 50 @ 32 kg

7/9-7/11

7-9-09
YRG Fatburner

7-10-09
Jerks: 2x16 kg; 50 reps in 5 mins
Snatch: 10x3 @ 32 kg (no rest)
Pushups: 3x8 w/ 45 lbs pack

7-11-09
Daily Dozen
Stix Juggling: 20 mins; light intensity
Planche to L-seat Transition work
Straddle Planche work
Handstand work
TTL Time: 1 hr

7-8-09

Press: 4x8 @ 32 kg
Row: 4x8 @ 32 kg
Zercher: 5x6 @ 145 lbs
Chin: 3x5 @ 45 lbs

7-7-09

Daily Dozen
YRG Fatburner

7-6-09

AKC Fitness Protocol LVL 12: 1 round @ 16 kg
Jerk: 15 RPM
Snatch: 15 RPM
C&J: 15 RPM

Then:

Straddle Planche PU: 3x3
Box Jumps: 24" 3x10
L-seat Chins to Front Lever: 3x3

Jerks: 2x16 kg; 30(30%) reps, 30(30%) reps, 30(30%) reps, 30(30%) reps
FS: 2x25 @ 2x16 kg
Pushup: 3x7 @ 45 lbs
Knee to elbow: 3x5

7-1-09

These numbers felt good last week so I am gonna hold off on moving up in reps til next week.

Press: 4x7 @ 32 kg
Row: 4x7 @ 32 kg
Zercher: 5x5 @ 145 lbs
Chin: 3x5 @ 45 lbs

6-30-09

AKC Fitness Protocol LVL 12: 1 round @ 16 kg
Jerk: 20 RPM
Snatch: 20 RPM
C&J: 12 RPM

Windmill: 3x5 @ 16 kg
Chins: 30 reps @ bw
Pushups: 30 reps @ bw

6-26-09

Jerk: 2x16 kg; 25(25%), 30(30%), 25(25%), 30(30%), 10(10%); 120 reps (120) 1 min rest/set
FS: 2x25 reps @ 16 kg
Pushup: 3x7 w/ 45 lbs pack
Knees to Elbow: 3x5

6-24-09

Press: 4x7 @ 32 kg
Row: 4x7 @ 32 kg
Zercher: 5x5 @ 145 lbs
Chin: 3x5 @ 45 lbs

6-22-09

Happy B-day!

AKC Fitness Level 12: 1 round @ 16 kg
Jerk: 18 RPM
Snatch: 18 RPM
LC: 12 RPM

AKC Fitness Level 12: 1 round @ 16 kg
Jerk: 12 RPM
Snatch: 15 RPM
LC: 10 RPM

Daily Dozen

6-19-09

Jerk: 2x16 kg; 20(20%), 25(25%), 25(25%), 20(20%), 10(15%); 100 reps(100%) 1 w/ 1 min rest/set
FS: 2x20 reps @ 16 kg
Pushup: 3x6 w/ 45 lbs weighted pack
Jerk: 20 reps; 10R/10L; 24 kg w/ the 32kg in the rack.

6-17-09

Press: 4x6 @ 32 kg
Row: 4x6 @ 32 kg
Zercher: 5x4 @ 145 lbs
Chin: 3x4 @ 45 lbs

6-15-09+

AKC Fitness Level 12: 1 round @ 16 kg
Jerk: 15 RPM
Snatch: 17 RPM
LC: 10 RPM

Chins: 2x12
Snatch: 3x5 @ 32 kg

6-14-09

IGX Challenge #4
BW/Sandbag : 175/90 lbs
Sandbag Cleans: 157
Sandbag Squats: 109

6-10-09

Zercher: 5x3 @ 145 lbs (weak, but getting back into the movement)
Press: 4x5 @ 32 kg
Row: 4x5 @ 32 kg
Chin: 3x3 @ 45 lbs

6-9-09

So today is: Fitness Lvl 11

OAJ: 18 rpm

OAS: 16 rpm

OAC&J: 12 rpm

Cool down:Swings: 50 reps @ 24 kg

Chins: 20 reps

6-6-09

press: 14R/12L @ 32 kg
row: 12R/11L @ 32 kg

6/3/09

Ride: 6 mile commute @ 54/11; this felt harder than it should have
Press: 3x5 @ 32 kg
Row: 3x5 @ 32 kg
Single leg DL: 3x3 @ 32 kg
Windmill: 3x5 @ 16 kg
Throwing: 1 hour; distance and height @ 16 kg

LC: 5x10 rep; 2x16 kgj 1 min rest/set
Chin: 3x5
FSquat: 2x15 @ 2x16 kg

5-29-09

Jerk: 2x16 kg: 10(10%), 20(20%), 30(30%), 20(20%), 10(10%); 90 reps (90%).
Swing: 100 reps @ 16 kg
Chins: 3x3

5-27-09

Daily Dozen
C&P: 60 reps @ 24 kg; 30L/30R
Hi-pull: 60 reps @ 24 kg; 30L/30R
Row: 5x5 @ 24 kg
FSquat: 3x10 @ 2x16 kg

5-22-09

Daily Dozen

Front SQ: 5x10 @ 2x16 kg
Press: 5x6 @ 32 kg; ea arm
Chin: 3x5 @ bw
BU Press: 3x5 @ 16 kg
Swing: 50 reps @ 32 kg

5-21-09

Feeling a bit rough so it was short and sweet tonight. Tomorrow is a new day.

Jerk: 2 rounds of 2 on 1 off; 45 reps @ 2x 16 kg (15, 10, 10 , 10)
Windmill: 3x5 @ 16 kg ea side
Chin: 3x3 @ bw
BU Press: 3x3 @ 16 kg ea side
Swing: 100 reps @ 32 kg

5-19-09

Daily Dozen

Farmer Walk: 1.25 miles @ 16 kg; swings, jerks, presses, curls, and throwing at rest points

Fitness Level 11 @ 16 kg
Jerk: 15 rpm
Snatch: 13 rpm
LC: 10 rpm
Farmer walk: 32 kg @ 40 yds x2

5-16-09

AKC Fitness Protocol Cert:

Went through all 15 one arm exercises with a demo of 3-8 reps each arm followed by a timed set of 1-2 mins of each exercise all with the 12 kg and totaling about 3 hours of work. Last, we did:

Jerk: 2 min; @ 12 kg; 12 rpm
Snatch: 2 min@ 12 kg; 12 rpm
LC: 2 min @ 12 kg; 10 rpm
Swing: 50l/50r @ 24 kg

Later: Daily Dozen

Trail walk: 1 1/4 mile with wife

3x farmer circuit-walk 80 yds w/32 kg then...swing, press, or row for reps of 3-8 each arm at rest points

5-12-09

H-Snatch: 1 min ea side @ 24 kg; 12 rpm
Chins: 10x2 @ bw+25 lbs
Pseudo PU: 3x8 @ bw+25 lbs
Swings: 100 reps @ 24 kg; no rest & 1 hand switch

I was wanting to do 3-5 mins each side with the half-snatch but was experiencing some pain at the base of my left palm. Probably some residual stuff from the accident a few weeks ago that keeps getting tweaked by jerks and such. Gonna lay off the pressing, jerks, ect. and let it heal up some. I don't want to be a gimp for the upcoming KB cert this weekend.

5-11-09

Jerks: AKC Fitness Level 3; 5 rounds @ 10 rpm @ 2x 16 kg
Swings: 3x20 @ 32 kg
Pseudo PU: 3x8; static hold at bottom
Chins: 3x8; static hold at top

5-6-09

OAS: 3 mins @ 32 kg; 10 rpm
Jerk: 3 mins @ 2x16 kg; 12 rpm
Chins: 3x3 w/ 3 sec hold at top
Pseudo Pushups: 3x5 w/ 3 sec hold in the hole

Throwing for ht: 5x3 @ 32 kg; not really caring how high I get it, just trying to really explode with the hips with a full body follow through.

5-5-09

Daily Dozen

Had some time after a final so:
Swings: 100 reps @ 24 kg
Chins: 30 reps @ bw

Swing: 100 reps @ 24 kg
Press: 3x5 @ 32 kg
Throwing: GTG @ 24 kg

5-2-09

Daily Dozen
Jerk: Level 3 Fitness Protocol; 2x 16 kg; RPM 12-15
Squat: 100 reps @ bw
Throwing: GTG w/ 16 kg

The jerks felt good and had some slight burn in the shoulders. Gonna do some high rep swings tomorrow with the heavy bell and some more GTG throwing.

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

3/30/09

1 hour of throwing

Jump SQ: 50 reps @ bw
Plyo Pushups: 50 reps @ bw
Turkish GU: 3x3 @ 16 kg ea side
Swing: 50 reps @ 32 kg; 25L/25R

3/29/08

3/28/09
Daily Dozen
OAS: 100 reps @ 16 kg

3/29/08--done with no rest in between each exercise
Squat: 20 reps @ bw
Pistol: 2x3 @ bw; 1x3 @ 20 lbs
JumpSQ: 20 reps @ bw
Pseudo Pushups: 3x20
Chin: 5x5

3/23/09

AM Workout
OAS: 100 reps @ 16 kg
OHSQ: 50 reps @ 2 x 16 kg; ( tried for 100 reps and just was not feeling it)
Chins: 50 reps @ bw

I was lazy today and have got to get on the ball with this if I am going to compete in June.

3/22/09

KB High pull: 6x5 @ 24 kg
Press: 6x5 @ 24 kg
CoC 1: 6x3

Since today's earlier workout was so light I did a follow up when I got home.

KB High Pull: 3x5 @ 24 kg
Press: 3x5 24 kg

3/20/09

First day of throwing felt good. I REALLY have to work on my technique as I am wobbly as a drunk hobo. The fact that I am light as hell doesn't help the matter as I have no real center mass to speak of. Oh well.

1 hour of mixed throwing & hammer(10 lbs) winds

then:

KB Jerk: 100 reps @ 2x 16 kg
KB Clean: 100 reps @ 32 kg;
50l/50rChins: 6x5 @ bw

3/13/09

KB Press: Ascending Ladder of 5 @ 24 kg
KB High Pull: Ascending Ladder of 5 @ 24 kg
Dead: 5 reps @ 255 lbs
5 reps @ 265 lbs
5 reps @ 275 lbs

Vertical lift: 3 x 2 mins @ 25 lbs

3/7/09

Jerks: 100 reps @ 2x16 kg
Squat: 100 reps @ 16 kg
Chin: 30 reps @ bw; slow tension
Pushup: 30 reps @ bw; slow tension

3/4/09

Burpees: 10 min, 10 rpm: 100 reps
Press: 5/5/32 kg
Upright Row: 5/5/24 kg
Swing: 50 reps @ 24 kg; 25 rpm

3/2/09

Warm up---Wii Fit Yoga: 30 mins
then

OAS: 50 reps @ 32 kg; 50 reps, 25/25
Chins: 100 reps
Jerks: 50 reps @ 2x16 kg
Cossak Lunge: 100 reps @ 20 lbs, 50/50
Pseudo PU: 30 reps; slow tension

2/28/09

OAJ: 10 mins @ 16 kg; 15 rpm
Rack Hold: 3x 1 min; 2x16 kg
OAS: 5 min @ 16 kg; 20 rpm
SQ: 5 min @ 16 kg; 20 rpm

This felt great. Afterwards I felt refreshed despite having a long day. The more I do it, the more I feel that some light KB work is far more recuperative than I originally thought.

2/27/09

OAS: 50 reps @ 32 kg; 25r/25l
Press: 50 reps @ 24 kg; 25r/25l
Burpee/chin: 10 reps/5 reps: 5 rounds
Vup: 30 reps

After spending most of the day reading up on this and performing some function tests, I think that my recent bout with lower back pain is stemming from some SI joint issues. I am probably going to be taking it easy and laying off the heavy pulling for a bit. Also, I am going to contact a chirpractor tomorrow to see if I can arrange and afford a few visits.

2/26/09

Maxwell's Daily Dozen & general stretching: 30 minutes

Adv. Siu Lim Tao form: 30 minutes

Just trying to rest and relax today since I spent the night up and studing for a midterm. I almost forgot how much I enjoy the forms. I will probably be doing more of this and start working into the Chum Kiu & Biu Jee forms.

Small Victories

Taken from: http://www.straighttothebar.com/2009/02/small_victories.html

This is a guest post from the ‘World’s Strongest Librarian’ Josh Hanagarne - Small Victories. Enjoy.

Two things have shaped my thinking for this article: My philosophy of life, and my weird neurological disorder. My philosophy of life: “Don’t make anyone’s day worse, including your own” is much easier to explain than my strange case of Tourette’s Syndrome.
Ask most people what they know about TS and they most likely picture Deuce Bigalow or another film that portrays Tourette’s as that disease that makes people shout obscenities uncontrollably. But that’s Hollywood TS. Even with cases as severe as mine, this symptom is incredibly rare, less than 1% of what are already considered “extreme” cases.
Some really quick background—TS is a neurological disorder that typically either makes people move involuntarily, or make noises involuntarily. Imagine the worst you’ve ever needed to sneeze—now pretend that feeling is always there, but it’s not trying to make you sneeze, it’s…well, it varies wildly and anything goes. My symptoms might remind you of the Tasmanian Devil, which I can live with—much more respectable than Deuce Bigalow. When things are at their worst, I yell, twitch, jerk my limbs around, scratch myself, punch myself, slobber, pant…and on and on and on. My brief fantasies of military service ended when I realized that nobody would want me hiding next to them. I couldn’t ever even play hide and seek. One day four years ago I screamed so hard every 2-3 seconds that I got a hernia. I’ve also bitten through my lips and tongue more than once. A year ago I dislocated my thumb during a movie, just by wiggling it around too hard. Boo-hoo.

It sounds weird. It is weird. With all the amazing functions and limitless potential of the body and brain, there are just as many things that can get screwy along the way. And so I’ve struggled with this bizarre disorder for the last 10 years. It beat me down more than I’d like to admit. I was often unable to leave my house. I was too disruptive in public and too embarrassed. The years stretched out ahead of me in my mind, and I had little hope that I’d reach any of the goals I’d set for my life.

Then some small things changed. I want to be clear that nothing that follows is meant to be self-congratulatory. It’s just the way that things happened. My father set me in motion and in retrospect, the rest seems inevitable.

I got into lifting. No particular reason, other than my dad did it and said it might give me some “small victories”. A way to feel like I was in control. I was surprised by how quickly I came to enjoy my brief, modest workouts, and soon felt like something was wrong on days that I couldn’t lift. My numbers were nothing special and still aren’t, but it was the ritual of progress that mattered.

One thing led to another, and pretty soon I had discovered Dragon Door and the grip world. My house filled up with kettle bells. I began to spend lots of time worrying about how to strengthen my hands, of all things. And a funny thing happened…little by little, my passion for strength training took the place of the misery I’d let my disorder cause me. For ten years I had watched my body do whatever it wanted. And now, like an out-of-body experience, I saw myself putting that body through its paces during some wonderful, brutal workouts. I could suddenly look at myself and say: “You do whatever I tell you to, now shut up and get to it.”

These primitive self-help sessions led to a discipline that has crept into everything I do, and much of what I am. By day I’m a humble librarian. My profession is not known for its physical might. If you ever do think of a library, chances are you picture a little old lady shushing the taxpayers in between her bun readjustments.

But in my office you’d see a bunch of kettle bells, some sledge hammers, a mess of chest expander bands, a pinch block from Strongergrip, a bunch of metal objects at various stages of being bent, and of course, stacks and stacks of books. The Diesel Crew bending manual also has a permanent spot on my PC’s desktop.

I don’t expect my “hobby” to be the center of anyone’s universe but mine. It seems eccentric to most of my colleagues. Maybe it is as strange as they tell me. But every day I get better at something. Every day I test myself. Every day there is some small victory of my own choosing, and that is priceless. Not enough people can say that. Life doesn’t require that we test ourselves in these ways, so we require it of ourselves.

And why? Because as hard as it all is, it makes everything else easier. The most difficult thing I do every day is usually over by 7 AM. It’s hard to be nervous about much after that.
If you’re stuck, sad, or bored, DO SOMETHING. Our time here is too short. Improve what you can improve, every day. Control whatever needs to be controlled in your life to keep you progressing, positive, and happy—every day.

Thank you all for your continued inspiration and encouragement. It might sound melodramatic, but I don’t know who or where I’d be today without the endless succession of small victories we’re all stringing together.

2/23/09

AM KB Complex:
Snatch: 40 reps, 20/20 @ 32 kg;
UR Row: 40 reps, 20/20 @ 24 kg
Swings: 100 reps, 50/50 @ 24 kg;
Press: 50 reps, 25/25 @ 24 kg

Later in the day....
BW Circuit: 5 rounds
Hindu PU: 10reps
BW Squat: 10 reps
L-Seat Chins: 10 reps

I am definitely feeling more motivated this week. I am planning on increasing the volume on my workouts and doing some tweaking that I have had rolling around in my noggin. Probably going to be seeing more volume in the KB department each workout and probably going to stick with the BB day with reps of 10, though I am thinking of making it 4 sets of 10 as opposed to 3. The deadlift is going to remain at 3x5 as I feel my groove in that movement there. The KB days will also be sharing some space with some bodyweight complexes to just aide in some flexibility and joint work. The bodyweight stuff will also serve for most of my workouts while I am in Peru.

2/20/09

Not a lot of time today so I got the 32 out for some fun.

Press: 50 reps @ 32 kg; 25/25 til completion
Swing: 100 reps @ 32 kg; 50/50
Rock Ring Chin: 30 reps @ bw

2/18/09

Dead: 3/5/315 lbs
CG Bench: 3/10/165 lbs
FS: 3/5/170 lbs

2/17/09

OAJ: 2 min @ 24 kg; 15 rpm
OAC: 2 min @ 24 kg; 15 rpm
OACJ: 2 min @ 24 kg; 10 rpm
Ttl: 1920 kg

Burpee: 3x15
Wgt Chin: 3x8x20 lbs

Feeling kinda lazy these last few days so i am gonna hit up the KB stuff kinda hard for the rest of this week, excepting tomorrow which is BB day.

2/13/09

OAC&J: 5 mins @ 24 kg; 12 rpm= 60 reps
KB Press: 3/3/24 kg

2/12/09

Geared Ride: 20 miles @ 16 mph avg
Pseudo PU: 20 reps @ bw

2/11/09

Conv Dead: 3x5x250 lbs
CG Bench: 3x5x185 lbs
FS: 3x5x165 lbs
Wght Chins: 3x5x40 lbs



All of this felt super fucking easy despite the fact that there was about 1-1 1/2 min between east set and each exercise. I just felt strong in the gym today and I am glad. There is no pain in my shoulder or lower back for once. Backing off was the best thing I could have done for myself.

_________________

2/9/09

Fixie Ride: 15 miles @ 17 mph avg
KB Snatch: 5 mins @16 kg; 20 rpm 1 hand switch
KB Press: 5/5/24 kg
JM: 5 mins

I honestly feel a huge difference in both my lower back and my shoulder. These presses felt fucking great.

2/6/09 & 2/7/09

Yesterday:
Jerk: 100 reps @ 2x16 kg
Chins: 30 reps @ bw

Today:
Press: 3/3/32 kg
CoC 1: Descending set of 6
JM: 5 mins

2/5/09

Active recovery day:

Swings: 200 reps @ 16 kg; 20-30 rpm
JM: 5 mins

I also up'd my GTG number for chins to 8 reps rather than 5. So far so good. I have a feeling that I can knock out 30 reps without letting go of the bar now but I am gonna hold off a bit before I do a rep check.

2/4/09

CG Bench: 3/10/160 lbs
Conv Dead: 3/5/245 lbs
FS: 3/5/160 lbs

Bar work cooldown: 3 sets of 1 mins on the bar doing stuff ranging from static holds to skin the cat.

2/2/09

15 mile fixed gear bike ride; avg spd 17 mph

KB Jerk: 100 reps @ 2x 16 kg

1/31/09

KB Press: descending set of 5 @ 32 kg each arm
KB SN: 100 reps @ 16 kg
KB Swing: 100 reps @ 32 kg
Chins: 10x5
Pseudo pushup: 10x5
CoC Lvl 1: Descending set of 5 each hand

1-30-09

Well, I was going to do 100 reps of snatch with the 32.....and then I stopped by my cousin. Ended up drinking beer and doing some bodybuilding lifts with his old ass weights. Not what I wanted but at least it was something. I will hit the 32's tomorrow as long as work and the visiting mother-in-law doesn't fuck with my schedule.

Did it in a half ass circuit of:
3 rounds of
DB bench: 20 reps @ 2x45 lbs
Upright BB Rows: 20 reps @ 75 lbs
Curl & Press: 10 reps @ 60 lbs
Situps: 30 reps
BW squats: 100 reps

1-28-09

AM Workout:
Conv Dead: 3/5/235 lbs
CG Bench: 3/10/160 lbs
FS: 3/5/155lbs

Getting some clarity

Over the past year I have really pushed myself and kind of bounced around from training system to training system and from goal to goal. I have hit PR's and learned a lot. All that being said, I feel that I have gone against the fundamental training philosophy that has defined my journey through physical culture: listen to your body. I got caught up in chasing numbers and trying way too hard to consistently hit PR's. By trying to load weight on the bar every time and not backing off for a repreive I have suffered more injuries this year than ever before. What has this taught me? That I need to back off and realize that this is a life long and cumulative endeavor.

As a return to a more fundamental approach I am going to continue to perform the BB movements at lighter weights and with more repetitions. I will be trying to actively rehabilitate my lower back and shoulder through stretching and trigger point therapy. It's time to start doing this right and start listening to my body. I could give a fuck what some pro GS guy, powerlifter, gymnast, etc does or posts on the internet. I think its high time to unplug a bit and simplify things. It's a fucking weight, just lift the damn thing, eat a ton, rest, and repeat. It doesn't have to be rocket science.

These days we have all of these different training protocols and fitness gurus. Doing research for a new program is literally wading through a sea of HIT, Smolov, Rippetoe, PTP, Tabata, Mahler, TT, and Pavel. All of these names and abbreviations touting various means. When you factor in the blogs of pseudo-experts and everyday guys we are left with this huge torrent of training information. It is great in terms of having resources from which one can draw on for inspiration. The problem is that one can get caught up in following some abstract plan that has little to do with your current level of progress or you are left with these nebulous goals with no firm idea on how to reach them due to training ADD. In the end you are further way from your gols than when you started because you have bounced around so much.

Sometimes it pays to simplify to the bare essentials of training and worry about the details later. Focus on your goals and lift. Unless you are being trained personally by Rippetoe or Tate, then worry more about getting in the gym than their next blog post.

1-26-09

AM Workout:
KB C&J: 100 reps @ 2x 16 kg; done til completion
Chins: 30 reps @ bw
Trigger point work for lower lumbar: 10 mins

PM Workout:
Upright Row: 3/10/65 lbs
Reverse Curl: 3/10/65 lbs
Dips: 3/10/bw
DB Curl: 3/10/35 lbs
Cbl Rows: 3/10/100 lbs
Front Squat: 3/5/135 lbs

1/24/09

OA Snatch: 5 mins @ 16 kg; 20 rpm
OA C&J: 5 mins @ 24 kg; 10 rpm

BW Circuit:
10 rounds of
5 pushups
5 chins

1/21/09

Conv Dead: 3/5/225 lbs
CG Bench: 3/10/155 lbs
Squat: 3/5/185 lbs

The conventional deads felt pretty good and I had little protestation from my back once I got the form correct. I am, however, concerned about my shoulder while squatting. The problem comes from the position that one has to keep the hands during a back squat...a bit too much like a military BB press for my shoulder to be comfortable with at the moment. At the lighter weights that I was working at it did not seem like that much of a problem, but I can tel from today that increasing the weight will exacerbate the problem. All of this being said, I am being forced to look at moving to the front squat while my shoulder is hopefully on the mend. It may mean backing down on the weight, but that is not a big deal.

It is kind of humbling to look at my lifts in the big three and know just how far down the chain I am. In some ways it makes me really want to get these numbers up, but who am I kidding. I am not built for strongman or even powerlifting. And to be quite frank, it feels good to lighten the load and just lift. I am going to continue to lift but definately take a lesson away from all of the injuries I have had to work through this past year due to just pushing to hard and not acknowledging my limitations. It is ok to back off for a while.

1/19/09

KB Jerk: 100 reps @ 24 kg
KB Swing: 100 reps @ 32 kg
Pseudo Pushup: 50 reps @ BW

1/18/09

KB LCC&J:
4 mins @ 16kg; 8 rpm

KB OA Snatch: 4 mins @ 16kg; 20 rpm

1/14/09

Rehab bench: 3/10/145 lbs
Deads: 3/5/335 lbs
Squat: 3/10/155 lbs

The bench made my shoulder feel a bit tight, but all in all not too bad. The deads felt slow, but I still got some decent technique work in. I am thinking of going from sumo dead, which is what I have been doing for a while due to a tacking problem in my knee, to conventional. The squats, among other things, have shown me that I have got the knees in order.

Probably going to rest next week to 225 lbs on conventional deads and see how it feels.

1/13/09

My shoulder felt a little tight so I am taking the day off from lifting anything major and just focused on mobile stretching and joint drills.

Then for shits and giggles I did:
23 chinups non-stop.

Considering that I am almost 20 lbs heavier than when I scored the same number at the TSC in April...I am doing just fine with that total.

1-12-09

KB Press: 5/3/32 kg
KB FSquat: 5/6/32 kg
KB OAC&J: 4 mins @16 kg; 15 rpm
Handstand holds: 5 sets of 30 secs
Upright rows: 3/5/32 kg

1/10/08

KB C&J: 10 mins; 16 kg @ 14 rpm

This was not that bad. I could definitely tell that my form needs some work to make myself more efficient.

KB Work (no rest):
Snatch: 2 min @ 32kg; 10 rpm
3 min @ 16kg; 20 rpm
C&P: 3 min @ 24kg; 10 rpm

BW Complex (no rest):
5 rounds of:
5 pseudo-pushup
5 rock ring chins

1/8/08

KB Clean: 2 mins, 30 rpm, @ 32kg
KB Snatch: 3 min, 25 rpm, @ 16kg
Chins: 30 reps @ bw
KB Halo: 30 rotations @ 16k

While it is taking me some time to get into using the kettlebell more often, I can really feel the difference in the shoulders. The less grinding movements I am doing is really helping my overall flexibility in my right shoulder and with little of the pain that I have been suffrering from. I am going to follow this rabbit hole as far as it can go and start working on some longer timed sets with various bells. I may even get another 16 kg so I can start doing doubles.

Dead: worked up to 3 reps @ 405 lbs
then: 2/3/315 lbs (speed reps)

Bench: 3/10/135 lbs

Squat: 3/10/155 lbs

1-5-09

KB Press: 20 reps @ 32 kg (split)
LCC&J: 5 mins @ 16 kg; 45 reps (tried for 10 rpm)
Chins: 50 reps @ bw

1-2-08

KB Press: 50 reps @ 24 kg
KB Snatch: 50 reps @ 32 kg
Tabata Squat: score of 10 @ 16 kg