12/29/11

C&P:

4x1-2-3

1-2

Press:

3x6 @ 2x16kg

Chins:

9x1 @ 35 lbs

Swings:

60/60 @ 16kg

Changes

Gonna be changing this whole setup around on this and get back to posting.

The Best Kettlebells

Gonna talk about something that most beginning kettlebell sport lifters stumble over: Where to get the best kettlebells for the price.

I will start out by stating that I, like plenty of others, thought that any kettlebell would do for sport training. Unfortunately, after buying traditional 2x16kg's I was sadly disappointed. The pressure put on the forearms caused by the small size and thicker handles of the traditional bells caused major joint pain in my wrists.

After this I knew that I had to get competition style kettlebells. After some searching and some disappointments, I came upon the World Kettlebell Club. Their design is top notch and the price with shipping couldn't be beat.

All in all the whole ordering experience was quick and pleasant. I look forward to ordering more bells from them in the future...when I am able lift their new Heavy Bells Line. Lol.

Wt'd vest walk: 1 mile @ 70 lbs

SN:
2x 1-2-3 @ 95 lbs
1x 1-2-6 @ 95 lbs

Bent Row:
3x 1-2-3 @ 115 lbs

SQ:
3x10 @ 105 lbs

Nothing special. Still weak, though the loads are slowly going up. The SN I could go heavier on and will next session. SQ was just to get some explosive reps. Eating more and the weight is slooooowly climbing.

Tomorrow I work the fat body truck and then I am headed 2 hrs away for an all afternoon throwing session with a friend.

Incline press:
3x 1-2-3 @ 140

SQ:
2x 1-2-3 @ 160
1-2-4@ 160

Caber Curl: 3x 1-2-3 @ 85

All in all not a bad session. Nothing had an RPE over 7. Got throw practice with a decent masters competitor next Saturday.

After gym:
20 mile bike ride

Slow and steady.

SN:

25/25 @ 16kg

10/10 @ 24kg

Chins:

6x2

Stretch and done

Incline press:

3x 1-2-3 @ 135 (tried for an extra few reps on the end but was losing form so I killed it.

SQ:

2x 1-2-3 @ 155

1-2-5 @ 155

Caber Curl:

3x 1-2-3 @ 80

Good session despite still being disgusted about how weak I am. BW @ 167

Sunday:

Throwing sucked. The only thing that my technique was crisp on was braemer. Oh well. Gonna be making some implements over the next 2 weeks.

WOB:

8X 35 lbs

5x 56 lbs

WFD:

5x 56 lbs

5x 35 lbs

Braemar:

15x 18 lbs

5x 25 lbs

Now it's time for me to get ready to provide expert medical supervision of a drag race. Yay.

3 rounds of @24 kg:

5 swings

3 PP

Chins:

10 reps @ bw

Press:

10 ea arm @ 16kg

Swings:

30/30 @ 16kg

Plow SQ:

10 reps @ bw

No rest between any of the exercises.

Just wanted to get some of the blood flowing after a LONG day on the amberlamps lifting fat bodies and being in a severe caloric deficit. Time to eat and have a beer. Tomorrow I get to sleep in until noon. Halle-fucking-luja.

Been lax in posting here. In short, same as the last workout just more weight. Time to focus on a program more conducive to throwing. And here it is:

Incline Press:
3x8 @ 115

Back Squat:
3x8 @ 115

Caber Curl:
3x8 @ 75

Nothing spectacular. Been speaking with some throwers both Games and T&F style. Got some advice to focus on lighter weights right now and work on bar speed in the weight room and throw my ass off. The weights will come up and distances will grow. I just have to keep that in mind when I am squatting just over 100#.

8/25/11

LW for distance:
20 throws

Focused on getting good footwork.

1 mile walk

Now for approximately 1300 calories of homemade link sausage and some sweet tea. Life is good.

8/28/11

SQ:
2X3 @ 135
2x155
2x175
2x195
2x205
3x3 @ 155

Bench:
2x3@ 135
2x155
2x160
3x3 @ 140

Row:
2x3 @ 60
2x100
2x130
2x140
3x3 @ 120

Tri:
3x8@ 80

8/30/11

Dead:
5x135
2x175
2x225
2x245
1x275
1x280
3x3 245

Bench:
5x135
2x155
1x160
1x165
1x175
1x180 (fail)
3x3 @ 155

Row:
5x70
2x110
2x130
1x140
1x150
3x130

Assorted curlz

Decided on this as opposed to ladders just cuz I have made great progress before on this.

Rows were cake. Deads were easy on the back and rough on the grip. I feel that 315 is about 2-3 weeks away at best. Pulls are just what I am good at.

Bench, as always, was hard. Having arms long enough to reach my knees just makes the mechanics of it annoying....but no bench=no chest. I will eventually be switching up one bench day for a PP day but that is a long time from now.

All in all it was a good day. Hell, I passed my pharmacology exam and lifted more weight than I have in 2 years.

9/2/11

LC: 25 reps @ 2x24kg
Chins: 10 reps

Stretch and done.

Press: 30/30 @ 16kg
Swing: 30/30 @ 16kg

No rest between either. Just wanted something to get the blood pumping.

Dead:
2x3@ 135
2x1-2-3 @ 235
1-2-3-4-5 @ 235

Bench:
2x5 @ 135
1x 190 (felt too heavy)
2x 1-2-3 @ 185
1-1-1 @185

Row:
2x5 @60
3x1-2-3 @ 130

Curl:
3x8 @ 60

Bench press was major suckage. 190 felt almost impossible and 185 was difficult. Deads were easy still weak as hell though. Everything else went well. Time for sleep and eat.

LC: @ 2x24kg

9-11-8-8

Press:

3x8 @ 2x16kg

Swing:

5x6 @ 2x32kg

After doing starting this second week of the 100 pushups program with LC I think the progress is a bit ambitious. I like the idea of sets based on reps and timed rest but again, their programmed rep scheme is a little fast. The concept works great for a grind lift like pushups but not so much for the dynamic lifts. I know that this seems ADHD, and I ain't saying that isn't there, but I realize when too much is too much.

Run tomorrow.

Decided to punish myself.

Light Jog (fartlek):

3 miles in 30 mins; 10 pushups thrown in for fun

Temp: 101

Heat index: 107

I ran. I sweated. I felt fat.

LC:

6-8-6-6-8 @ 2x24kg

Chins:

20 reps

SQ:

5x3 @ 2x24kg

LC felt easy. I need to run or cycle more to get some more cardio but other than that it was gravy. Did some light SQ to feel out that pulled quad. I could feel it like a snag in the muscle. Gonna keep easing into it. Rollin pin work is a must.

Not bad for working 14 hrs. Now for beer and beef.

LC:
10-12-7-7-10 @ 2x24kg; 1 min of res/set

Press:
3x8 @ 2x16kg

Swing:
5x5 @ 2x32kg

Decided to steal the idea of using the One Hundred Pushup Program for LC from Smet....I know. Since I feel like I have gotten a little stronger from working with the 32's over the last month or so I figure it is time to build some volume and intensity with the 24's. This program is 6 weeks long and hopefully will get me close to my Rank 1 numbers with little trouble. Once I run this program I will be switching back to 2 days of LC and one day of 32's work.

Overall this first workout was ok. Had me breathing at the end.

OALC:
5 mins @ 32kg; 6 rpm
2 mins @ 32kg; 6 rpm

Ring Dips:
5-4-3


Later tonight:
1.5 hrs of parkour drills (jumping, sprinting, and climbing)

Skipped squats today to make room for the parkour drills. An old friend who has stuck with parkour and gymnastics stuff has been trying to get me back into this for awhile. I am not really wanting to make this the brunt of my training but it is nice as an aside since it combines some pretty decent bodyweight skills.

OALC felt like it needed to go heavier today so I obliged. 5 mins was not hard, at least at the slow 6 rpm pace I have decided on. Good training day.

LC:

2x 10-6-4 @ 2x32kg; just enough rest between each to catch my breath=40 reps

Chins:

25 reps @ 16kg

The first set of LC felt like shit but I got in the groove after that. The 2nd set of 10 felt easier than the 1st set of 6. Good shit.

Chins were gravy.

Gonna try and hit some parkour-ish shit later this evening with a friend.

LC:

8x10 reps @ 2x24kg just enough rest to get the HR steady

Press:

3x 6-5-4

Row:

3x 6-5-4

Decided to just do more volume on LC today. Rest between the sets of 10 was just long enough for breathing and HR to feel decent. Never more than 2 mins and never lower than 30 secs.

Grind lifts were gravy.

OALC:
15 mins @ 24kg; 6 rpm

FSQ:
3x 2-3-4 @ 2x32kg

PU:
3x 2-3-4 @ 24kg

Stretch and done.

I realized after I did the workout that my next OALC jump should have been 14 mins. Oh well, that would explain why 15 mins sucked. Had some definite forearm burn on both arms but that ain't no thang.

FSQ's felt good. Glad to be doing this with the 32's. Gonna repeat this same workload next session. My only complaint with them is that it caused some tightening of the piriformis but it was handled by some rolling afterwards.

PU's were aight.

Bought a Rumble Roller, small black one, and I cannot wait for it to arrive. I have heard that these things work magic so here is hoping. If this thing nips my back/hip pain then I will be a VERY happy camper.

In other news, my wife and I agreed that we are trying to save money and that $160/ month was just too high to spend on two bjj classes a week. Instead of that she decided to do the Couch to 5k program with me and do 1-2 runs in the Xterra series in GA this Fall. Good shit. Since the running on any of the levels are that hard for me I will just consider this GPP and enjoy it. This is mainly for her/us time. I am glad she is wanting to do this with me.

Back felt much better today. Still did some "flossing"/stretching throughout the day.

Got home and then this:

3-4 mile jog/walk with the Wooly.

Chin/pushup combo: 4x3

More stretching and relax.


BW is sitting steady at 180 lbs and aside from the piriformis issue I am feeling hail. Gonna try and steal a couple of medium to large field stones for the house.

Tomorrow will be an off day and Friday will see me shooting for a 15 mins OALC set w/ the 24kg.

Stretching, alot of stretching and rolling= pale, teary eyed, and sweaty Dunn.

Was planning on not doing LC to make certain that this piriformis issue is fixed. In light of that, I felt froggy and did LC...

LC:

2x 10-6-4 @ 2x32kg; just enough rest between each to catch my breath=40 reps

Chins:

3x7 @ 16kg

Random club work and full body stretching (dislocates, skin the cats, plow, bridging, etc)

Back felt solid after the warm up and stayed steady during the cool down, had a few cramps in the bridge. Meh

LC felt good and the 32's felt lighter than they have in a long time. Gonna try for another 2-3 mile walk/jog tomorrow with the Wif and pups.

Had a flare up of the piriformis/sciatic nerve last night while playing with my niece and nephew. Spent the day doing seated stretching and working on the amberlamps.

At home:

Stretching

2 mile jog/run with Wif and pups

Assorted grip faggotry

More stretching to follow tonight and then probably some LC tomorrow afternoon.

After approximately +4000mg of ibuprofen over the last 3 days along with compression and ice, my elbow is felt great today. This meant a decent attempt at a lift session despite feeling tired after a 24hr shift + school all day.

Training:

LC:

5 mins @ 2x24kg; 6 rpm

Press:

3x 5-4-3 @ 2x24kg

Rows:

2x 5-4-3 @ 2x24kg

Elbow held up fine but gonna ice, compress, and dose with ibuprofen one more night just to be safe.

Everything felt good. LC was a nice slow jog. Gonna crank up the rpms again next week.

After reading my log here from the beginning I gotta say I am an ADD muthafucker that has gotten weak from cycling and then the ballistic lifts. This is why I added in the grind lifts tonight. Gonna keep up with this from here on out. Pressing the 32's for 10-20 reps non stop.....not even close right now. Maybe could get 6 reps right now.

Conditioning and strength wise, I was better back when I was doing heavy lifting with GS stuff as my conditioning. In many ways I think my inexperience with the bells and lack of technique was a major road block to my GS work more than my lack of strength was. Now that I have gotten a relatively decent bit of "special endurance" and technique, I am going to work back up to being strong. Will I hit MS or CMS in the next 2 years...dunno. Rank I definitely and CMS numbers are within reach I think, but I want to be able to move heavy shit and look good again. Plain and simple.

OALC:
13 mins @ 24kg; 6 rpm

FSQ:
4-5-6 @ 2x24kg

PU:
3x8 @ 16kg

This last week I have had a nagging feeling in my right elbow. It has been intermittent and mainly when I am driving the amberlamps or during the latter part of a long set of swings. I will roll out my forearms and lay low on the swing volume just in case. Will reasses in a week to see if something else needs to change. I know two lifters who have gotten major inflammation OR tendinitis and I refuse to have it cut my progress. If this means cutting volume and/or intensity sets then that is fine. Little progress beats sliding backward.

BW is 182 and climbing. Diet has been fairly healthy. Wife says it looks like and just getting more solid. No additional tub being added that I can see.

LC:

3 mins @ 2x32kg; 5 reps at the top of the min= 15 reps

2 mins @ 2x32kg; 6 reps at the top of the min= 12 reps

1 mins @ 2x32kg; 6 reps = 6 reps

Chins:

3x6 @ 16kg

Swings:

150 reps @ 16kg

Felt decent and was wanting some faster sets with the 32's. LC had my HR up some so I waited til it normalized a bit and hit the next set. Gonna play with this set up some to just spend some more time under them before I drop them, maybe even getting to 2-3 mins @ 8-10 reps on the min. This would make for very little rest before I pick them up again. We will see.

Chins and swings are magic manna, as always. It is sad but I remember back when doing sets of 5-8 reps of chins with 70lbs hanging from me was nothing. Oh how I have enduro-faggotized. I blame it on the cycling followed by GS. Oh well. Slow and steady back to the top. I am probably healthier now anyhow, plus I ain't got no Vitamin-S to help with the recovery this time around.

On that note, I look back and ask myself if I had the contacts and cash would I do them again. At 28 I am at my peak as far as having recovery and a little more self-governing common sense on my side. I would like to say that I wouldn't since I know that it don't do shit unless you have the time to eat and work more...which I don't necessarily have. At age 30-36 who knows. I can honestly say that I am pretty certain my natural test levels are a bit skewed from playing with the stuff earlier than I should have but eh. The next 5 years will be interesting.

Enough gay navel gazing, time to eat.

Been a busy week but now two days off. Quit the Crazy House. Peace of mind increasing.

Training:

LC:
3 mins @ 2x24kg; 6 rpm
3 mins @ 2x24kg; 7 rpm
2 mins @ 2x24kg; 10 rpm

PP:
2x1-2-3 @ 80kg

Swings might happen tonight after dinner and some chill time with the bro's in-laws. PP was easy peasy. Probably still have a single or two for 225 but we will see how this goes. 300 in the future???? Who the fuck knows or cares. It is a side goal that would be awesome but does not take precedence over the GS-lite stuff I am doing...especially my focus on putting respectable numbers up with the 32s at Shetler's next meet in the fall.

Training:

OALC:
12 mins @ 24kg; 6 rpm

FSQ:
3-4-5x 3 @ 2x24kg

PU:
3x8 @ 20lbs

OALC had my grip burning but in a good way. Wrist felt fine. Sleeping much better. SHUGYO!!!!

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!!!

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.

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.

LC: 10 mins @ 2x32kg; 3 reps on the min= 30 reps

Chins:

3x8 @ 20lbs

Swings:

100 reps @ 16kg

I was slowly starting to get within the vicinity of the "wall" @ 3 rpm. HR and breathing were elevated but nowhere near unmanageable during the rest, which was averaging approx 30-40 secs depending on how fast I lifted. I really focused on good solid lockouts for each rep...good technique!!!!

Really digging the weighted chins even if it is a pussy weight. I remember doing sets of 8-12 with 70lbs a couple of years back. Slow and steady.

Swings are swings. They make my back and hips feel better. Light weight here is a good thing. I don't see myself going over the 16 for sometime, opting for reps over weight.

SHUGYO!!!

LC: 5 mins @ 2x24kg; 6 rpm 3 mins @ 2x24kg; 8 rpm Jog: 30 mins @ easy pace LC felt good, I can tell that I am beat and outta practice but eh. I am going to try and stay steady at this. ***Left elbow was experiencing some very light twinges on the lockouts of the last set. Part of this was me overextending the arm some. After realizing that the pain went away. Dosing up with 1000mg of vitamin I and will keep an eye on it

For the time being this will be the program, just to build back some strength and *hopefully* maintain my GS numbers. It should be noted that due to my crazy schedule there may be days between the sessions. I will just cycle through them in order, no matter the "rest" days in between.

Day 1: 2-3 GS sets w/ medium bell and a run

Day 2: heavier ladders or intervals of C&J/P and weighted chins, light swings.

Day 3: light or medium OA bell work; squat of some kind; and pushups.

TODAY: SHUGYO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

HSN:

6 mins @ 24kg; 12 rpm

OAPP:

6 mins @ 16 kg; 10 rpm

GSQ:

3x10

Pushup:

3x8

LC:
10 mins @ 2x32kg; 2 reps on the minute= 20 reps

Chins:
3x8 @ bw+20lbs

Swings:
100 reps @ 12kg

32's felt heavy but not bad. Like this change of scenery and I am looking forward to seeing a change in strength levels from this sort of thing. I hope that my GS numbers don't fall too badly but I am tired of losing strength. After having to "lift" a +500 lbs patient on the stretcher today I do not feel bad about the shift.

_________________

LC:

6 mins @ 2x24kg; 6 rpm

Jerks:

2 mins @ 2x24kg; 10 rpm

PP:

2x10 @ 2x24kg

STCR:

3x5

Did not feel a lick of motivation but did something anyways.

LC:
5 mins @ 2x24kg; 6 rpm

STC Rows:
3x5

I really should've taken the day off and done some light mobility work but seeing as I have not lifted since Monday I had the itch. So instead of resting I did the above. I gotta say that despite not having much in the tank from literally working 33 straight hours between both jobs with no sleep, my body feels better for dogging through this.

LC had me tired but not breathing badly. STC Rows felt good, as always. Tomorrow I will actually do that 6 min or more set and probably hit 2x 1 min sets of 9-10 rpms, pushups, and some squats.

Looking down the barrel at Shetler's comp, I can honestly say that I am probably not gonna even hit Rank 1 numbers. That should bother me a lot more than it does but I am ok with this. Over the past 2 months I have actually managed to get into my career path, albeit part-time, and climb a little bit more outta debt. Working really long hours and having little time for training but that is the real world. I am finding that all of this has shifted my perspective a bit.

Life comes first, the lifts can weight. Anyone who says different is kidding themselves. On that note, the wife and I are tossing around the idea of a kid. Sounds kinda nice.

_________________

LC:

4 mins @ 2x24kg; 5 rpm

4 mins @ 2x24kg; 8 rpm

GSQ+curl @ top:

2x15 @ 24kg

Pushups:

2x15

The LC felt good, but the 2nd set had me breathing hard. I credit this to me losing my rhythm more than anything else. Still a good set and I think I could probably hit 5 mins at that pace. Decided to opt out of the run since I got started so late and I got to nap before work at the Crazy House tonight. Squats are still rehab for me and they feel great. Decided to toss in a curl at the top since my left elbow has been bothering me some in the lockout.

My work schedule has lightened up since I am done with orientation with the amberlamps. Only two shifts this week, so that is a fucking HUGE load off. Time for a nap and then some braised short ribs made by the Wif.

LC:

5 mins @ 2x24kg; 6 rpm

Press:

2x10 @ 2x16kg

GSQ:

2x10 @ 24kg

LC felt easy peasy. I can tell that I have let my cardio slide some. Went light on the presses since I'm gonna try for a longer set of LC tomorrow, +6.5 mins or so. Also gonna do a light jog/walk tomorrow with the Wooly with some rows or chins.

The last 2 weeks have been hellish. Between both jobs I might have been getting 2-3 hours of sleep a night and working 16-18 hrs a day for 5-6 days each week. Despite all this, by dialing in my diet back to a protein heavy IF'ish semblance my BF is slimming down. One thing to note is that my wife says she is definitely digging the way the physique is headed. I am happy about this.

As far as strength levels go, I am up in the air as to whether or not I will hit my Rank 1 numbers at Shetler's comp in June, but I will still give it a shot. After focusing so long on just getting the numbers up I realized that I really do miss the grind lifts and to be frank, they are fucking good for me. I know some folks may say that it will take away from the GS numbers but I really don't care. After spending the past 2 weeks loading fat ass people onto my ambulance I can tell you that back when I was squatting and deadlifting I would not be feeling nearly as fatigued as I do now from this stuff. I love GS and will continue to compete but I gotta start doing some grind work and get some of my strength back. At the moment BB work is basically out since all I got is a homemade fat bar with about 100# of weight so KB's are still the main tool....just gonna bring back the grind lifts some and still work my quick lifts first. So in short, my training will not be that much different outside of having less focus on accessory GS stuff and more grind lifts. Nothing heavy and more volume based for awhile but it is a start.

I would like to be working on the big 3 by the end of the year but finances and time constraints might make that difficult. I might not get back to some of my old numbers for a while, especially with the limited amount of shit I have at my disposal but strong is back on the horizon. Fuck being strong ONLY at GS lifts.

Good shit ladies and gents.

LC:
3x1 min @ 2x24kg; 10 rpm (20 sec rest/set)
2x1 min @ 2x24kg; 10 rpm (40 sec rest/set)

Pushups:
3x8

Chins:
2x8

Almost finished with the hellish schedule. Had the weekend off to recuperate. Yesterday, the Wif and I went to a local music fest and had a blast. Ended up drinking beer, eating BBQ, and swimming pretty much all day....all to the the melodious sounds of good blues, bluegrass, and rock.

Today:

LC:
5 mins @ 2x24kg; 6 rpm

Press:
2x10 @ 2x24kg

GSQ:
2x10 @ 2x24kg

Despite being severely congested, the LC felt pretty decent up until the last minute. Not bad. No running today due to the congestion. I opting for the addition of some strength stuff for some overall tonic effects to help with avoiding overuse injury and to keep me strong enough to haul the fat amberlamps riders.

Feeling a sinus infection coming along. Time to neti and up the vitamin C & water.

Sumo High Pull + Pushups: @ 2x24kg
10-9-8-7-6-5-4-3-2-1

Chins:
2x6

Did not feel like doing any GS movements. Starting tomorrow begins the week from hell. No more than 2-3 hours of sleep each day and putting in 16 hours of work between both jobs. Good thing is that after this I will be finished with orientation for my amberlamps work and can drop down to working VERY part-time there. All this means that training may or may not happen. Not gonna be in a good mood for a bit.

LC:

6.5 mins @ 2x24kg; 6 rpm

Run:

30 mins

Had a real rough day and worse night at Crazy House, resulting sleep was shit. Between my mom having to go back into rehab and having nightly combative patients I am beat.

The LC felt rough today and I had little motivation to pick them up today. The run was purely restorative. Walked when I needed too. hardly at all, and never pushed it.

LC:

2x4 mins @ 2x24kg; 8 rpm

Jerk:

2x5 @ 2x32kg (rest 30 sec/set)

L-chins:

2x5

LC:
6 mins @ 2x24kg; 6 rpm

Run:
20 mins

Pushups:
3x8

OALC:

5 mins @ 32kg; 7 rpm

6 mins @ 24kg; 8 rpm

L-Chins: 3x5

Run: 20 mins

LC:
5 mins @ 2x24kg; 6 rpm

3x3 reps @ 2x32kg

Jog/Walk: 20 mins

LC felt solid and did not get my breath up much at all. Form felt great, even with the heavier bells.

OALC:
2x 6 mins @ 24kg; 8 rpm

Run: 20 mins

Made a point to keep my breathing cycle going and I flew through these two sets. I wanted to do another but opted for a run instead. It is amazing what a little breath can help you get through. Definitely need to keep running.

LC:

3 mins @ 2x24kg; @ 8 rpm

OALC:

4 mins @ 32kg; 8 rpm

Skin the cat rows: 2x8

The LC felt good. It got breath up but not terribly so. Grip and breathing felt good.

LC:

6 mins @ 2x24kg; 5 rpm

Run: 30 mins

Again, just trying to stay under the bells at this point without worrying about speed or competition. This felt good.

LC:

10 mins @ 2x24kg; 5 rpm

Stretch and done.

Just wanted something slow and easy. Have had very little motivation to train here lately.

LC:
3x 3 mins @ 2x24kg; 9 rpm

Jog: 5 laps

This was rough. Lost breath each time about half way through the last minute. Form was ugly on the last 3-4 reps but it was still solid.

OALC:

3x 6 mins @ 24kg; 10 rpm

L-Chins: 2x5

LC:

5 mins @ 2x24kg; 7 rpm

Jerk:

3 mins @ 2x24kg; 12 rpm

Jog: 5 laps around the back part of the property; approx 8 mins (1.25 miles???)

LC felt pretty good. I am still running outta breath and having issues with cycling my breathing but its getting better. I think I might be able to go 6 mins @ that pace but it would be tiring fo'sho.

Jerks are still fatiguing my grip. Tried to be very observant of where exactly it was fatiguing and it is just 2 fingers over and down from the elbow at the "head" of the forearm muscles. I actually massaged this area today and while it hurt, they feel much better. Also I am noticing a lot more transfer of power and better placement of my elbows. I actually have bruises starting on my abs from the catching the bells.

LC:

8 mins @ 2x24kg; 6 rpm

Jog/Walk: 15 mins

Feeling like my wind is just not where it should be. Gonna try and jog or ride more to correct this. Just not feeling very good about my LC fitness right now. Mental toughness is at a low. There were at least 3 times today where I just wanted to say fuck it and bail.

Feeling good today, albeit a little sore in the abs from the L-chins. Had a blessedly quiet night at the crazy house, let's see if I can get 2-2.

Today was sprint day....and I loved it. There is nothing like the shorter/faster sets.

LC:

4 mins @ 2x24kg; 8 rpm

*3 mins of rest

4 mins @ 2x24kg; 8 rpm

Stretch and done.

Gonna work with the wife on some yoga and then get her started on Insanity. Should suffice for cardio today on this rainy day.

LC:
5 mins @ 2x24kg; 7 rpm

OAJ:
4 mins @ 24kg; 12 rpm

L-Chins:
2x6

Four days of no working out, just working. Ended up working 25 straight hours between jobs. Ended the week with little to no sleep and have been recuperating since I got off yesterday at 8 am. Did some about 10 mins of stretching each day but that is about it.

While we have caught up on bills and such with me working +70 hr work weeks, I am exhausted most of the time. I am switching from a 5 on/2 off schedule to 4 on/3 off for my workouts to see if that can help. I will say that while my numbers have been climbing, I am missing my grind lifts and the effects that they have on the body. I tried to clean the 32's just feel it out and they felt heavy. While the GS focus is leaning me out, I am losing a bit of size and strength. I will keep on it for now but may toss in a strength day later on since GS is not my only focus, being strong and healthy is as well.

Just running outta motivation with this schedule and other shit. I just remember when I focused so much on cycling and I ended up looking like a Auschwitz survivor. Was decent on the bike but at nothing else. I just don't want to end up that way with GS. Time to stop whining and lift.

Today's session AM:

LC:
5 mins @ 2x24kg; 7 rpm

Jerk:
3 mins @ 10 rpm

Stretch

OALC:

3x 4 mins @ 2x24kg; 10 rpm; 1 mins rest/set

L-Chins:

2x4

Felt a lot easier than the last time I did this

LC:

2x24kg; 6 rpm = 60 reps ( Got the last right after the timer went off)

Felt beat and now for sleep.

In the middle of working a week of 15 hour days between both jobs. Started this at 11pm

OAC:
6 min @ 24kg; 16 rpm
*2 min rest

OAJ:
6 min @ 24kg;14 rpm
*2 min rest

OAC:
6 min @ 24kg; 16 rpm

Cleans chewed up my hands a bit but not nearly as bad as in previous sessions. This tells me my form is getting better.

Jerks were tiring on my grip, more than the cleans. Felt it burning in the forearm. That being said, I really made a point to stay relaxed in not "grip" the bell. Still felt rough.

LC:
7 mins @ 2x24kg; 6 rpm
3 mins @ 2x24kg; 6 rpm

10 mins of light yoga to cool down and stay loose.

LC:

3 mins @ 2x24kg; 8 rpm

*3 mins rest

3 mins @ 2x24kg; 8 rpm

*3 mins rest

3 mins @ 2x16kg; 10 rpm

L-Chins:

4-3-2-1

LC:

5 mins @ 2x24kg; 7 rpm

5 mins @ 2x16kg; 10 rpm

Stretch, eat, rest.

OAC:

6 mins@ 24kg; 16 rpm

2 mins rest

OAJ:

6 mins @ 24kg; 12 rpm

2 mins rest

OAC:

6 mins @ 24kg; 16 rpm

Cleans started to eat up my hands but I managed. Grip felt a little fried after this and legs felt a little fatigued.

LC:

8.25 mins @ 2x24kg; 6 rpm; totaled 50 reps

L-Chins:

1x3-2-1

Stretch and done.

Spent all day working on "humane grappling" techniques designed to deal with the psych patients at the hospital. Fun stuff and more work than I expected. The only problem I had with it was using maneuvers that would not "cause physical or emotional trauma" to the patients. Nothing to bad, just NOT doing the things I have trained to do for over 15 years like: top pressure, using long bones to "blade in" to the opponent, ANY joint pressure, "cup grasping" (no thumb use), and the like.

Good day.

Worked 17 hours today; 9 hrs wrangling crazies and 8 hrs slinging coffee. Felt like I had to make an attempt so...

LC: 5 mins @ 2x24kg; 5 rpm

This is all I could manage. Form was shit and felt systemically tired. Just did not have any pop on any of it. Sleep, work, lift.

LC:
2 mins @ 2x24kg; 8 rpm
3 mins @ 2x24kg; 8 rpm

Jerk:
3 mins @ 2x24kg; 10 rpm

Stretch and done.

8 rpm had me breathing a bit, but not too bad.

LC: 6 mins @ 2x24kg

OAJ:
6 mins @ 24kg; 12 rpm

LC:

5 mins @ 2x24kg; 6 rpm

3 mins @ 2x24kg; 6 rpm

Chins:

1x6

I took yesterday off since I didn't get home til 11pm. Good session today.

OAJ:

3x 6 mins @ 24kg; 12 rpm

This got me breathing some. I focused on driving with the legs and not the arms. Felt good but the grip in my right hand was feeling taxed just from the bell resting on it, had to make a point to stay relaxed. Still had to drop the bell for about 5 seconds on my last set.

Stretching and done

LC:

9 mins @ 2x24kg; 5 rpm= 45 reps

Chins: 2x6

This felt good. I tore the blister off my palm from doing the cleans last Friday but it is mostly healed so no real pain. My breathing felt pretty good the whole way through. My left knee, hurt on the drops until about 4 mins in and then I seemed to get into the groove. Grip felt tired at the end but I hung on. I honestly think I could have gotten to 10 mins but the reps would have been sloppy with little fixation. Always better to leave a bit in the tank.

LC:

6 mins @ 2x24kg; 6 rpm

Clean:

3 mins @ 2x24kg; 12 rpm

OAJ:

32kg; 10L/10R

Felt slow and tired today. Looking forward to the weekend rest. Hit my left knee last night at work and it felt a little unstable during the lockouts but it held up nicely.

Cleans bit into my hands a bit towards the last minute and got my HR and BR high. Not breathing hard but definitely feeling it.

OAJ: Felt good.

LC:
5 mins @ 2x24kg; 6 rpm

Chins: 1x10

Stretch for 10 mins

LC:

2x 3 mins @ 2x24kg; 8 rpm ( 3 mins rest between)

5 mins rest then:

Jerk:

2 mins @ 2x24kg; 12 rpm

The 2nd LC set was rough. My breath got lost and then it was just dogging it til the clock went off. The 1st set was fine. Focused on relaxing before the jerk so I had better connection/transfer of power. Felt decent.

The jerks suck. Plainly and simply suck. I definitely felt the transfer of power a lot more efficiently, but towards the last 5 reps I could feel fatigue in my triceps during every lockout. Weak spot/limiter???? Quite.

OALC:

3x 4 mins @ 24kg; 10 rpm; (1 min rest per set)

Stretch and done

This definitely got me sweating. My grip was taxed as I could feel it in my forearms and also my triceps. Feels good though. I have forgotten how much fun the fitness protocol could be.

LC:
10 mins @ 2x24kg; 5 rpm

This plus warmup/cooldown is all I had time for.

LC:

3x 3 mins @ 2x24kg; 7 rpm (5 mins rest/set); 63 reps total

Chins: GTG all day

later:

15 mile bike ride; easy pace

Jerks are irritating my elbows a bit but these felt good. I got a little winded on set 2-3 but not bad. Looking forward to getting a weekend of rest.

As it stands, it looks like I got the position of lead technician at the hospital. Gubmint job= good pay and benefits. Only bad thing is that it is working with crazy folks (literally) and it is 3rd shift. I will still be slinging coffee part time but my hours will drop down to about 15-20 there and 40-50 @ the hospital. Paramedic school starts in late April so it will be magical if I can juggle all this along with training. Time to start planning.

Today:

LC:
5 mins @ 2x24kg; 6 rpm

Jerk:
3 mins @ 2x24kg; 10 rpm

Grip and breath were a little short. I blame grip on the addition of cleans yesterday and the breath on me just being stupid. I held my breath a couple of times and got all outta whack. Got it manageable and continued.

Not dead but not fresh for the jerks. Had to stop about half way through the set to massage a muscle spasm in my pec. I think I'm not relaxing enough in the rack AND using more upper body than I should. Triceps really feeling it in the lockout towards the end of the set.

LC:

6 mins @ 2x24kg; 6rpm

Cleans:

3 mins @ 2x24kg; 12rpm

Breathing felt good. Just had some pressure on the gut that had me running for the bathroom after the set of LC. Legs felt sluggish today but I got through it. Not looking forward to jerks tomorrow.

LC:

5 mins @ 2x24kg; 6 rpm

Jerk:

3 mins @ 2x24kg; 10 rpm

RHR: 69

AHR: 162

MHR: 186

Then:

Walk/jog: 1 hr with wif and dogs

Figured I would break out the HR monitor for shits and just get some baseline stats for my current level. May or may not do anything with these numbers. My breathing felt pretty damn decent all the way through.

The LC felt fine. The jerks ate me up a bit. The last minute saw my elbows chafing some and also just plain hurting a little in the lockout. Gonna pay attention to this.

NSAIDs time!

LC:

8 mins @ 2x24kg; 5 rpm

Chins:

2x6 reps @ bw

Stretch and done.

I might have gotten 3 or 4 more reps but I don't like going to failure. As soon as I start doing that I will end up fucking my back or shoulder up. This felt solid. I worried less about pacing and more about getting the reps at a steady clip. All this means is that I got a feel for the pacing for the first minute and then just counted the reps and avoided eye contact with the clock. Felt smooth.

Reps or Time?

This is just an attempt to put some of my thoughts down for later review. Bear with me.

In girevoy sport (GS), much of the training seems to be focused on time. By and large, it is a sport that wraps itself around the focus of that ticking of the clock. Progress is measured by getting a certain number of reps within the constraints of the 10 minute time limit.

After spending the last 2 years progressing and stalling....and progressing some more in this sport, I have a few thoughts on this focus on time.

Does it really matter?

Yes, I understand that to make rank a lifter HAS to hit their reps within 10 minutes. That being said, does focusing on time during the actual training matter as much as focusing on the number of reps?

Would a lifter be better off focusing on just getting under the bells and trying to get more reps than the last session? In many ways, I think that looking at it from this perspective could benefit a lifter since the end result and ultimate variable is reps...not time.

By focusing on getting more reps each week, the lifter will automatically get increase their speed as they get more proficient at that weight. Setting the timer and tossing it aside, begin lifting and see how many reps you can get before you have to set it down. There is your limit. In future training sessions, maybe try training at 70%-85% of that max rep limit over the course of a week or two with maybe 1-2 sessions @ 90% and test again at the end of this microcycle. The result will undoubtedly be a higher max rep count.

I am not saying that the timer should be forgotten, but maybe it should take a back seat during the off season. Once the specific number of reps are hit, start focusing on whittling the time down. In all honesty though, I think that it is in the nature of the sport that if a lifter can hit 60+ (LC) reps he/she will be doing so in 10 minutes or less. The fact is that doing so at any slower of a pace than 6-7 rpm would be really hard. In a sense, by just focusing on the reps one probably see the session time auto-regulate itself.

Just some thoughts for future reflection.

Did this on Friday:

LC:

5 mins @ 2x24kg; 6 rpm

LC:

6 mins @ 2X24kg; 5 rpm

Was gonna do OAJ but the run I did yesterday had my legs a little lacking today. Probably hit OAJ tomorrow.

LC:
5 mins @ 2x24kg; 6 rpm

Jog/walk:
45 mins @ moderate pace

LC:

5 mins @ 2x24kg, 6 rpm

OAJ:

32kg; 15L/15R

The LC was pretty decent. Had focus on breathing to keep myself from getting too winded. The nose is better but breathing is still hard to do and I can tell that I am not doing at 100%. The OAJ was easy.

LC:

7 mins @ 2x24kg; 5 rpm

Chins: 2x6

Still suffering from a sinus infection. Been using the netti pot and it has kept it from causing migraines but my nasal passages are completely stopped up, so this was a total mouthbreathing session. Tried to keep it steady and loose but it was hard to keep my breath, especially at minute 5 and on. Felt like shit but glad to get it done.

LC:

5 mins @ 2x24kg; 5 rpm

PP:

24kg; 10L/10R

LC felt pretty smooth despite having what I think is the beginnings of a cold. Breathing was not my strong point today but I never got winded so that is a plus. Grip felt fairly solid the whole way through.

Today:

LC:

8 mins @ 2x16kg; 8 rpm

OAJ:

32kg; 12R/12L

Both felt relatively easy. I will say that the smaller DD 16's that I have are forcing me to catch from the clean a lot more softly since the hit in a spot that is prone to getting sore almost like when you frog a muscle. Had to pause at about 6.5 mins in and just swing the bells for a sec just to loosen up a spasm that started in my right delt/pec area. Definitely wasn't breathing roughly.

[b][u]Yesterday:[/u][/b]

After my set I called up a friend to help me get up some deer stands and feeders from my property. He brought beer...a case. We got the stuff up and decided to walk the property line, he had never seen the whole property. At this point we were fairly tipsy. At some point during our hike we found what looked like a copse of some form of cherry trees, being woodworkers we both decided this meant some more exploring was needed. The result: approx 10 miles of drunken hiking through the Alabama back woods. My legs are stiff today.

[b][u]Today:[/u][/b]

LC:

5 mins @ 2x24kg; 5 rpm

PP:

24kg; 10L/10R

Brisk walk to the park and back with the pit-weener just to keep the blood moving.

LC:

8 mins @ 2x16kg; 8 rpm

OAJ:

32kg; 12/12

LC:

3.5 mins @ 2x24kg; 8 rpm

2 mins @ 2x24kg; 8 rpm

2x1 mins @ 2x24kg; 10 rpm

OAJ:

44kg; 5L/5R

44kg; 3L/3R

Played with dragon flags and some knees to elbows.

The 3.5 mins had me breathing some but not too badly. The 2 mins set had me a bit wheezy but I just lost my breath being careless. The OAJ felt like I could get about 8 reps on my right arm but I did not want to push it. Feeling decent. Slow and steady.

Today= rough day w/ only about 7 hrs of sleep for the last 2 days. Fell asleep while waiting for the computer to turn on so I could get Pandora going. Talked myself into and said fuck it.

LC:

2 mins @ 2x32kg; 4 rpm

2 mins @ 2x32kg; 4 rpm

2 mins @ 2x32kg; 4 rpm

SQ: 3x5 @ 2x24kg

Chins:

3x6 (pause at top)

Decided to do some timed work with the 32's just for a break. Finding that the density rep avg for me is 45 but this timed work had me breathing. May do this instead of density work at times instead of waiting to hit 60 reps.

I want to lift today but it's an off day, a really rainy one at that. So:

JM: 10 mins; focus on SIJ, hip, lumbar, and shoulders

Played with 8kg windmills

Today:

LC:

6 mins @ 2x24kg; 6 rpm (wanted to do more but my legs are still fatigued from riding home last night)

HSN:

32kg; 10L/10R

32kg; 5L/5R

24k; 10L/10R

Played with L-sits.

My performance with the 24's sucks. The bike may be part of the problem but I think that I have neglected the long sets too much over the past couple of months. Definitely gonna have to work on this.

____________________________________________________________________________________

Been thinking about the addition of the bike for commuting purposes and the effect that this will have on my performance with the bells.

Here are some things that need to happen from a sport standpoint:

* Increase overall volume with the 32's via density work until 60 reps then start easing over to a timed set focus

* Increase speed work with the 24's. Ideally I would like to hit 10 rpm for at least 5 mins or more.

Overall fitness things:

*Use bike as transport and as a means of low impact conditioning/GPP

*As it warms up, throw some on off days

All that being said, I will probably stick with the overall format that has been working. Only changes will be to trade one of my heavy (32kg) days for a longer set with the 24's. That will leave me with a set up of this:

Day 1:

Longish/slow sets with the 24s

Core work

Accessory (HSN, OALC, Press, etc)

Day 2:

Density work with 32's

SQ

Chins

Day 3:

Multiple sets of fast work with 24's (8-10 rpm)

Core work

Accessory (HSN, OALC, Press, etc)

Off days: Gripper work, throwing, and of course using the bike for commuting when I feel up to it.

20 miles commuting. With a 10lbs pack on you it makes that ride a little less easy.

LC:

3x 4,5,6 @ 2x32kg; 45 reps

Played with dragon flags and windmills for cool down/core work.

***note to self: slow down on the coffee and drink some water you fucker. Once you hit 60 reps focus on regaining some mobility. You suck.*****

I was ready to go til I got home and the wife surprised me with lunch and other distractions. Took the wind out of my sails and I was not in the game with this session.

My left hip/lumbar/SI joint area is still a little peckish but it held up fine, that being said I did only my LC work. I think I know what I am doing to cause this injury. When I am dropping the bells from the lockout and catching them in the rack, there is very little tension in my abdominals. While I could get away with this at lighter weights it seems I have to nip this in the bud for the 32s. Looking over my log has shown that I have done no real core work for a long while. Now, I don't think it is absolutely necessary but I figure it couldn't hurt to work on stabilizing the area a bit more.

LC:

3 mins @ 2x24kg; 8 rpm

2 mins @ 2x24kg; 8 rpm

1 mins @ 2x24kg; 8 rpm

SQ:

3x5 @ 2x24kg

Chins:

2x4@ 16kg

1x8 @ bw

After receiving some advice I figured I would try out some higher rpm stuff with the 24s. It seems that I can handle 3-5 mins at 8 rpm without keeling over. Gonna play with this more.

Yesterday:

20 miles @ commuting pace (some hills)

Today:

Bike ride has left my lower back with an all too familiar twinge so no real ballistic loading of the spine or legs just to be safe. Ibuprofen to follow.

Press: 10-8-6-4-2

DSQ: 2x5; slow and hold the positions for stretching

COC:

3x3 @ "1"

1x1 @ "2" (assist)

3x 4,5,6 @ 2x32kg; 45 reps

OAJ:

4x3 @ 44kg; 12L/12R

Stretch and EAT!!!

Still working on just building the strength & volume with the 32s. The next workout will be the same. Next Friday I may up the reps but I am iffy.

I want to test out a timed set but I am going to hold off until I hit 60 reps in a density workout. I will continue uping the time with the 24's just to get my head ready for longer sets. It is sad when the body is able but the mind wants to wimp out.

On a side note, I will add in some cycling since I am now able to ride to work again. The rides will be SLOW and relaxing.

LC:

6 mins @ 2x24kg; 5 rpm

4 mins @ 2x24kg; 5 rpm

Chins:

1x15

Feeling strong but will stick with 6 mins while uping the RPM's and changing the duration of the mini-sets.

Was going to do a 3 min set @ 6rpm but my mid lumbar region was still feeling pinched. Gonna stretch it out good and rest up. Will see how things go on Friday.

LC:

3x 4,4,6 @ 2x32kg; 42 reps

Press: 2x10@ 24kg; 20L/20R

DSQ: 15 reps

Had some nagging pinching going on in my right mid lumbar as the bells came down into the rack after my jerks. This only happened if I flat out let them drop. A little more focus on form seemed to ease it up, but I will be keeping an eye on this.

OH stone throw: approx 15 reps @ 35 lbs

WFD: 24 kg; 10L/10R

WFH: 24kg; 10L/10R

HSN: 15 mins @ 12kg; 200 reps (100L/100R)

I don't often log my throwing sessions due to it being more for fun and in all honesty I just eyeball my distances. Today the 24kg felt lighter than it has in a while and my throws felt like my shit was working well together. I definitely threw further than I was a month ago.

The HSN was tossed in for some cardio. I could have gone faster and longer than I did...much longer. I might try a 20-30 min set at some point in the near future just to see if I can.

LC:

4x 2,3,5 @ 2x32kg; 40 reps

DSQ: 15 reps

Stretch: 5 mins

Have folks coming over so this was short and sweet. I really thought about putting it off til tomorrow due to me being a lazy puss but the 32's felt pretty damn easy today. Gonna up the high rung of the ladder to 6 and see how I fair.

LC:
5 mins @ 2x24kg; 5 rpm
3 mins @ 2x24kg; 5 rpm
2 mins @ 2x24kg; 5 rpm

Chins:
2x8 @ 16kg


Felt pretty good, if a bit out of breath due to a coughing fit 1/2 way through the first set. I think the worst of my congestion is gone. I am a bit stiff from roller skating for 2 hours with the Wif. She is gonna be trying out for roller derby so I am probably gonna be getting some rink time in with her for support.

Gonna hit the 32s on Friday and probably do a long set of HSN with the 16 for some conditioning.

LC:

3x 2, 4, 4 @ 2x32kg; 30 reps

HSN:

32kg-10L/10R

JSQ:

4x5

Walk/jog: 2 miles with wif and dogs