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

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.

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

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.

Jog/Walk: 2 miles
Stretch: 15 mins

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

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.

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.

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.

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

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.

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

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

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

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

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.

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.