More Of The Same - 12/30/08

Started the day with the wall sit/press, agility ladder and speed bag. A nice 45 min start to the day. The speed bag is coming along nicely, the hands don't feel lost while alternating hitting techniques anymore. Here's how the afternoon went after a few toe touches and single leg hip raises.

-TGU 36KGx1/1 3sets
Felt good with the extra weight. Another time of 2 through and I will see how the bull dog feels.

-Conventional Deadlift
225LBSx3
315LBSx3
385LBSx5 2sets
Feeling better with this every rep. I'll be ready for a cycle with these after the vacation.

-Bent Press 32KGx5/5 2sets

-1 KB Row 48KGx5/5 2sets
Probably add some weight next time here.

-Plate Curl 2-10LBSx5/5 2sets
Tried the 25 and it wasn't happening. I'll get it. Thinking about getting a leverage block to help with these.

-Bending
DS #1 to 90 degrees on the left hip(PR!)
I didn't keep time(probably 10-15 min) cause I just wanted to get this thing to 90. Very happy with this bend, takin' it to an S very soon.

DS #1 to 50 degrees on the right hip
Thought this would be a iso session but finally got that thing to move after a few push/pulls. I guess that would be a PR for the right hip too. Good night of bending!

-Swing 40KGx10 every 30 sec for 5 min
I was going to do 7 1/2 min(15 sets) but felt the hips slowing down so I packed it up and called it a night.

I finished off with some stretching. My right quad is starting to loosen up and I noticed I am grabbing the ground with my right foot better. Coincidence...I think not. ;-)

Little Bit Of Fun - 12/28/08

Wanted to move a little today so I started with the pump and pry stretch to move the hips and back and went into a snatch TGU combo.

-Snatch/TGU 24KGx20 min
I snatched, did a TGU from the top, and used a transfer swing to switch hads. I took breaks when I needed them(4-5 times I think) and focused on the shoulder pack and total body tension the whole way through. Pretty good combo!

-Bending
SCF Polo #1 (labeled Polo #1) to 180 degrees on left hip
SCF Polo #1 (labeled Polo #1) to 90 degrees on right hip(to 130 on left hip)
Diamond Special #1 to 65 degrees on left hip
I was pretty fried by the time I got to the Diamond, but I need to get stronger with them. I got a video of the Polo and sent it to FBBC for a cert.

Still Playing w/ The New Moves - 12/27/08

Started with the toe touch and single leg hip raise to move things around before I added some weight.

- TGU 32KGx1/1 3sets done continuously

-Conv. Deadlift
225x3
365x5 2sets
Felt good, but still getting into the grove with style of dead.

-Bent Press 32KGx5/5 2sets
Felt much better with this already. This will be fun to see where I can go with this in a few cycles. I'll try and get some video up in the next few sessions.

-Plate Curl 2-10LBSx5/5 2sets
Felt stronger today than the first time.

-Bending
SCF Polo #1 (labeled Polo) to 115 degrees in 5 min on left hip
I didn't use the towel for padding so my thigh got pretty sore pretty quick.

-Swing 48KGx10 every 40 sec 10 rounds
Had me going pretty good by the end.

A Christmas Training Session - 12/25/08

I said I would stay off till Sat but couldn't keep away. I had worked the speed bag and agility ladder but this was the first resistance session in about a week. I figured that was a good rest period.

-Wall Sit/Press x 5min
I think I will save this for after the session from here on out

-Single Leg Hip Raise x8/8
Used this to fire the hip and open the hips before the deads. I tucked the leg in the air so that the thigh was holding a wadded up towel into my ribcage. This forces one hip to extend while the other stays flexed. Good for creating stability and mobility at the same time. Another gem from Grey Cook.

-TGU 32KGx1/1 3sets done continuously
I will start with these and go heavier than I have in the past.

-Conventional Deadlift
225LBSx5
315LBSx5 2sets
Felt good for the first time through in awhile. I felt the semi-sumo getting ready to stall out so I figure this slight change would be enough to keep the progress moving. We'll see. Filmed the last set for critique.



-Bent Press
32KGx3/3,2/2,3/3
Lost focus on the set of 2. I didn't really like the barbell press. I think this will help reinforce the lat engagement and then I may try the barbell again in the future.

-Bent Row 48KGx5/5 2sets
A switch from the pulls and chins to try and give the elbow a little different angle to work with. Again, we'll see how it goes.

-Plate Curls 2-10LBSx3/3 3sets
I noticed my thumb on the side with the tweaked elbow extends a little weird and is weaker that the other side. I'm gonna use these to see if I can strengthen it up. Making the wrists stronger will be a nice side affect.

-Swing 40KGx10 every 30 sec for 5 min
Nice quick hip action to finish the day. I want to add more heavy swings to the next few cycles.

A few little changes made for a great session today.

Time Off A Bit Early

I was scheduled to have one more session before the down week, but decided to take it early. I am getting tired of this elbow/forearm on the left side feeling tender so I will try and do a bit of rehab and ART on it during the down time. I found that the thumb opens funny because the palm of my hand is very tight so even the ext. work is off a little.

As for the next cycle it won't start till I return from vacation on 1/17. In the mean time I will play around with the conventional deadlift, the bent press, and the heavy row. Horse shoes will be the main focus of bending for awhile and swings, snatches, and TGU's will be the bulk of the KB work. That' what I'm looking at. Will probably start up on Sat.

Session #11 - 12/18/08

Started the day with some bending. Actually some iso work on a grade 8 with IMPS. I got a little wobble in it but not much. Put about 15-20 min into it. Here's how the afternoon session went.

-Wall Sit/Press 5min

-Deadlift
225LBSx3
315LBSx3
435LBSx4
390LBSx5
Happy with this, I only got 2 at 435 last time.

-Military Press 155LBSx4,3

-Chin Up 25LBSx5 2sets

-Suitcase Dead 175LBSx3 left/2 right
Couldn't keep it from from spinning out of my right hand on the 3rd rep

-Torso Rotation 45LBSx30 sec on/30 sec off 4rounds
Felt good with the extra weight.

-Swing 32KGx10 20sets
I took a little time to help my sister-in-law out with her training and then we ended it up with you go-I go style swings. Much more fun to swing with a partner.

Session #10 - 12/16/08

Began the day with the agility ladder and speed bag. Put about 15 min in on each. The evening session began with the wall sit/press for 5 min and some toe touches.

-Deadlift
225LBSx3
315LBSx3
415LBSx5
375LBSx5
Felt good, I switched the order up a bit and saved the suitcase deads for the later in the session.

-Military Press 150LBSx5 2sets
Felt stronger than 145 did the other day.

-Chin Up 20LBSx5 2sets
Felt very good with the grip.

-Suitcase Dead 165LBSx5/5
Felt stronger leaving them till later in the session.

-Bending
Diamond Special #1 to about 80 degrees on left hip
A new PR so I'm very happy with this! This is the first time I've even moved a Diamond of any type and a fella' I know told me these are similar to the Classic's. I have more Special's than Classic's so I'll practice on these and cert on the Classic's.

SCF Polo #1(marked Polo #1) to 180 degrees started on right hip and finished on left
A PR on this shoe as well, I think 150 or so is as far as I've gotten one of these before. I'll video this next time for a cert from FBBC.

-Snatch 32KGx5/5 3sets
Just wanted to get some heavier snatches in. I was going to play with the Bulldog but I think the shoes took it out of me so the 32 had to do.

Torso Rotation 35LBSx30 sec on/30 sec off 4 rounds
A little better time line, I was able to keep moving the whole time I was on.

All in all a great day!

Back Off Session for #9 - 12/13/08

The main warm up move has become the wall sit/press for 5 min. I always thought I had good t-spine extension but it is getting even better and the hips are loosening up as well.

-Suitcase Dead 155LBSx5/5

-Deadlift
225LBSx3
315LBSx3
395LBSx5
355LBSx5

-Mil Press 145LBSx5 2sets

-Chin Up 15LBSx5 2sets

-Torso Rotation w/Barbell 35LBSx1 min on/30 sec off 4 rounds
Not sure what to call this move but I got the idea from watching Ryan Pitts of Strongergrip.com use his Gut Wrench. I wedged one end of the bar into a corner and loaded the other end. The rotation was going from one side of the body, over head, to the other side. The reps fell off like crazy from the first min to the second! The third and fourth min were just rediculous. Great move, I think it will find it's way into the rotation.

Session #8 - 12/11/08

Wall sit/press, agility ladder and speed bag work in the morning. About 40-45 min of work between all of them.

-Suitcase Dead 155LBSx5/5
The grip felt good, really have to focus on tight grip and square hips.

-Deadlift
225LBSx5
315LBSx5
435LBSx2
390LBSx5
Closing in on the 1RM so the reps will drop a bit. Good thing the back off day is next. This wave cycling really seems to be a great choice for progressive strength gains. It always backs you off and ramps you up at the right times.

-Mil. Press 155LBSx5,3

-Chin Ups 25LBSx5,4
Could have got five but the grip went. Not real happy with that.

-Bending
I was going to stay away from this till the weekend, but got a new kind of shoe and had to try it out. It's a SCF Polo #1 from FBBC but it's wider and has shorter legs(might be a little thicker too) than the normal Polo #1. As you can guess that is the formula for a tougher shoe. I went off my left hip and fought with it for 10 or 15 min to get it to about 70 degrees. I was able to get the other Polo #1 to well past 90 degrees. I guess it'll be another stepping stone to the Diamonds.

-Swing 24KGx10 every 30 sec for 10 min
Nice quick 200 swings.

Good day in the dungeon!

Session #7 - 12/9/08

More agility ladder and speed bag work to start the day off. I've been trying to get 3-4 mornings/week and the foot speed is starting to come back. I feel much more comfortable on my toes and lighter on my feet. The speed bag is coming along as well. I got the Speed Bag Bible DVD and book in the other day and have been working on learning them.

The usual warm up moves started the session, along with the wall sit and press for 5 min(trying to work a bit more ext from the t-spine and stretch the and hips.

-Suitcase Deadlift 145LBSx5/5
Meant to do 155 but messed up the count.

-Deadlift
225xLBS3
315LBSx3
415LBSx5
375LBSx5

-Mil. Press 150LBSx5 2sets

-Chin Up 20LBSx5 2sets

-Bending-Rev style w/left hand in front
9/32"x7" DR isos - tried to hold for 10 sec
1/4"x5" CRS to 50 degrees

Rev style w/right hand in front
1/4"x7" CRS to 90 degrees
1/4"x6" CRS to 80 degrees
1/4"x5 1/2" CRS isos/ little wobble

DU style
1/4"x7" Square CRS isos/ little wobble

DO style in IMPS
1/4"x6" grade 5 hex cap

-Snatch 24KGx30 sec on/30 sec off
Got 14 reps in per set and 15 on the last one on the left side.

Session #6 - 12/6/08

I am really enjoying the agility ladder and speed bag work. Started things off with 10 min of ladder work and 15 min of bag work. Then is was toe touches, inline half kneels with a twist and on to the session.

-Suitcase Deads 155LBSx5/5
This is the first time the weight wanted to role out of my hands so I will probably stay here for a few sessions.

-Deadlift
225LBSx3
315LBSx3
395LBSx5
355LBSx5

-Military Press 145LBSx5 2sets

-Chin Up 15LBSx5 2sets

-Bending
SCF Polo #1 on left hip to about 120 degrees in 5 min
This is not quit as far as I got it last time but it was probably about a 10 min shorter time period.

SCF Ultralite #2 on right hip, hearted
Easy bend, did it for a cert.

DU style isos on 9/32"x7" DR
I got a little wobble in it but mostly iso work. I tried to hold the tension for 10 sec but that is a pretty long time for max tension. At least for me it is.

Still been doing the shoulder dislocates, cobra stretch, child's pose stretch, quad stretch, and hip flexor stretch after most session.

Back Off Session #5 - 12/4/08

Good day today! I got about 15 min of agility ladder work in the morning. I also got my speed bag up so I put about 15 min of practice in the morning and another 15 this afternoon. Very, very fun! I think this will really help keep the forearms and elbows loose from all the grip work. Now for the session.

-Suitcase Dead 150LBSx5/5
As long as it feels good I will probably keep adding 5 lbs to the weight.

-Dead
225LBSx3
315LBSx3
375LBSx5
340LBSx5

-Mil. Press 140LBSx5 2sets

-Chin Up 10LBSx5 2sets

-Bending
SCF Polo #1 to about 150 degrees
This was the first time I tried on of these. It's definitely tougher than the ultralites I have been bending. I worked on it for about 15 min and my thighs finally had enough. I'll get one of these hearted in the next week or so and then hopefully start on the diamonds.

-Swing 48KGx10 every 30 sec for 5 min
I was going to do 1 arm swings but the grip was gone so these had to do. :-)

Session #4 - 12/2/08

Quick one today, wasn't feelin' it.

-Suitcase Dead 145LBSx5/5

-Dead
225LBSx3
315LBSx3
415LBSx5
375LBSx5

-Mil Press 150LBSx5,3
Messed around with the width of my grip on the second set and couldn't get out 5.

-Chin Up 20LBSx5 2sets

That's it.

Little Bit of Snatchin' - 11/30/08

Just some snatches and a little bit of stretching today.

-Snatch vo2max(15:15) 16KGx8 30 sets
First time for this in awhile. Felt good, very fast.

I also gave my forearms a contrast bath after the snatches. I like to do this every so often because of the grip work. Hot water for 3 min(5x) while rotating golf balls both directions, ice water for 1 min(4x) holding still. I start and end with the hot water. Really relaxes and flushes the muscles of the forearms and hands, also makes the elbows and wrists feel good.

That's it for today. Short and sweet.

Session #3 - 11/29/08

Same warm up moves with the in-line presses.

-Suitcase Dead 145LBSx5/5
The right side is feeling closer to the left every time.

-Deadlift
225LBSx3
315LBSx3
395LBSx5
355LBSx5

-Mil. Press 145x5 2sets

-Chin Up 15LBSx5 2sets

-Bending(DO style w/ IM pads)
17/64"x7" DR closed
9/32"x7" DR closed
19/64"x7" to 25 degrees
The IM pads definitely force strict form. With the double leather wraps I was able to push on the ends of the bar, not the case here. Have to use much more grip and wrist strength.

-TGU 32KGx5/5 alt hand every rep

With all the grip work I've been doing I figure I need some ext. work for the hands to even stuff out. I picked up a cool little toy I saw on Diesel Crew's site called the Handmaster Plus. Check it out.

Another Quick One - 11/28/08

Got some swings in to get the heart rate up and burn some calories.

-Swing 24KGx10 every 30 sec for 10 min
Nice and quick.

-Bending
Pushed on a 12" timber spike from FBBC. Tryin' to figure this braced bending out. It was a piece I kinked a while back and I got it to move a bit more but still not closed. This will just take some work to get comfortable with the form.

17/64"x7" DR to 15 degrees DU style then fuinished DO style
Starting to like this DU with my hands set close to the middle of the bar. Really feels like my wrists are doing a lot of the work.

5/16"x6 1/2" CRS "Big Bastard" isos at 90 degrees DO style

That's it!

Session #2 Before a Thanksgiving Meal - 11/27/08

Had to sneak one in before the turkey dinner. Same warm but I used the in-line presses today.

-Suitcase Deadlift 135LBSx5/5
Right side is feeling much better after only a few times.

-Deadlift
225LBSx3
315LBSx3
375LBSx5
340LBSx5

-Military Press 140LBSx5 2sets

-Chin Up 10LBSx5 2sets

-Bending(DU style)
17/64"x7" DR to 15 degrees

Had to make it quick. Will do more bending and some ballistics tomorrow.

First Session of a New Cycle - 11/25/08

Good session tonight. Same warm up moves, but I did the in-line half kneel with a twist instead of a press.

-Suitcase Deadlift 135LBSx5/5

-Deadlift
225LBSx3
315LBSx3
355LBSx5
320LBSx5

-Military Press 135LBSx5 2sets

-Chin Up BW+5LBSx5 2sets

-Bending(single leather pads)
Reverse/left hand forward - 1/4"x6" CRS(blue nail), 17/64"x7" DR to 30 degrees(wanted to get it to 40)
Reverse/right hand forward - 2 blue nails
Closed all reverse starts DO style

Double Underhand Style(DU)
1/4"x7" CRS, 1/4"x6" CRS, 1/4"x5 1/2" CRS(right at 40 degrees)
Closed all DU starts DO style

-Snatch 32KGx10 every min for 10 min
I switched hands every minute.

Great night of practice that ended with the same cool down stretches. I also did some agility ladder work in the morning. I will try and add more of this in throughout the week. I also got a speed bag that I will start working as well. I think the faster paced moves with the legs and hands will go well as recovery work for the heavier, high tension lifts and bends.

1RM Test on the Dead and Some Other New Stuff - 11/22/08

First day for a new session, so I spent some time playing around with things to figure out how I want to line them up. Here's what I came up with for the warm up moves.

Toe Touch x8
FMS Warm up x5 each position
ASLR x2/2
In-line Half Kneel/Press 12KGx5 each hand/each leg(I'll do the half kneel twist some times)
Overhead Squat x10

Some old stuff, some new. We'll see how it goes. Now for the working sets.

-Suitcase Deadlift 135LBSx5/5
Used the barbell and felt a real difference from side to side. I think a set of these on each side will be great for grooving the motion of the deads that follow.

-Deadlift
225LBSx3
315LBSx1
405LBSx1
455LBSx1 NEW PR
475LBS missed
I tried 475 twice and wasn't getting it. I probably should have tried 465 but I got greedy. Oh well, still happy with 455.

-KB Press
40KGx1/1
48KG missed
32KG bottoms up missed
Just had some fun with this. The 40 feels good but the Beast is still a ways off.

-Barbell Mil. Press 135LBSx5 2sets
First time for this in awhile. Felt good. I'll use this instead of the KB press for this cycle.

-Chin Up
37LBSx3
BWx5
Feels good. I'll start adding weight this cycle.

-Bending
Isos on DC #1 horseshoe. I'll bend that thing one day.

-TGU 24KGx10/10
I alternated from side to side and went pretty much straight through, just a little break at the halfway mark. I will use this move more in this cycle. I will alternate it with swings and snatches throughout the week.

For the cool down stretches I used the shoulder dislocate x5 and a cobra stretch with a quad stretch into a child's pose. Good stuff for today. I'll start the real cycle on Tues and go for 12 session.

Another Big PR In Session #16 - 11/15/08

Started with the same old warm up moves then went right into the deads.

-Deadlift
225LBSx3
315LBSx3
430LBSx5
390LBSx5
First time I have attempted 430 and I squeezed out 5. I took some video to check what I look like when the weight starts getting heavy, for me at least. ;-) I stayed solid till the very end of the 5th rep. My chest stayed up but I lost the arch in my lower back. I finished off the rep to lockout but it was a little sloppy. Other than that they felt great. I take a little time off and then test a 1RM.

-KB Press
40KGx1/1
36KGx5/4 on the left
I think the deads drained me for this move. I'll still test a 1RM with the KB, but I will switch to a barbell military press for the next cycle, just to change it up a bit.

-Chin Up BWx5
I'm going to get some video of this just to see what my form looks like.

-Bending
A couple isos on a DC #1 shoe. My palm is pretty sore so I think the week off is coming just in time. This should be stronger when I return as well.

A few thoughts on the up coming cycle. I have been using 16 session cycles and will shorten to 12 next time to see how that goes. I will start with higher weights because of the shortened cycle but will also get the off week sooner. We'll see how it goes.

Some Good News + Session #15 - 11/13/08

Today Kendra and I found out that our baby will be a girl. That is very exciting news but even better than that the doctor was able to get measurements of all the vital organs that she wanted and said they are all just as they are suppose to be. We are both very thankful and happy to find this out.

Now for the training session. The usual warm up moves to start.

-Deadlift
225LBSx3
315LBSx3
410LBSx5
370LBSx5
410 felt good. I will try 430 on Sat and then test for a new 1RM sometime next week.

-KB Press
38KGx4/4
34KGx5/5
My press cycle got a little messed up the last few session but has still gotten stronger. I'll test a new max for it as well. I will also plan the next cycle a bit different.

-Chin Up
BWx5 2sets

-Bending
DC #1 isos on right hip
SCF UL #1 hearted on left hip

Reverse Style
Right hand forward - isos with 1/4"x7" CRS
Left hand forwared - isos with 1/4"x5" CRS

-1 Arm Swing
40KGx5/5(alt swing to switch hands) 5sets

Session #14 - 11/11/08

Same warm as Sun. The lunge was still tough.

-Deadlift
225LBSx3
315LBSx3
390LBSx5
350LBSx5

-KB Press
40KGx2/2
36KGx5/5
Very happy with the 40KG press. I was only able to get 1 on my left side last time. I started getting adjusted in a different way on Friday. It's called the NUCCA technique, doesn't feel like much when it's happening but I noticed a huge difference in the way my shoulders and hips sat immediately. Very cool! I think this will do a lot for my strength training.

-Chin Up BWx5 2sets
I will stay with the chin up grip and add weight on my next cycle.

-Bending(Reverse Style)
Left hand forward - 1/4"x6" G5 hex isos, 2 - 1/4"x7" CRS, 1/4"x5 1/2" CRS
The bends were all between 70 and 100 degrees
Right hand forward - 1/4"x7" CRS isos for 5-10 min

-Snatch 24KGx100 in 5min
Still a challenge, but felt better than the last time I tested my #s. I think I might add 10 reps in 30 every couple of attempts and try to work up to the gold standard of 200 reps in 10 min. It will take some time but will keep me ready for the RKC snatch test next year.

Recovery Session - 11/9/08

Just had to move around a bit today and try a new move in my warm up. I went through my normal pre-movement work and added a rotational hold in the in-line half kneeling(bottom of the lunge) position. Ridiculously hard. I twisted each direction for a 20 sec hold x2 on each leg. The in-line part is what made it so hard, adductors really have to work to stabilize. I think I will use this move more often.

-TGU 32KGx10 alt. hands every rep
Nice and slow, tried to make it as perfect as possible.

-Bending
Tried a DC #1 shoe off the right hip and got no movement

-Swing 24KGx10 every 30 sec for 5 min

Session #13 - 11/8/08

Have a back off day scheduled.

-Deadlift
225LBSx3
315LBSx3
370LBSx5
335LBSx5

-KB Press
38KGx3/3
34KGx5/5

-Chin UP BWx5 2sets

-Bending
SCF Ultralite #0 - tried to heart it but one side got stuck, I taped it for a cert video so here it is



Reverse style short bending.
1/4"x7" CRS - right hand in front to 90 degrees
1/4"x6" G5 hex cap - left hand in front and no movement, closed it DO style

DO short bending
5/16" x 6 1/2" CRS "Big Bastard" - to 4 1/2" in 5min

Session #12 With A New PR - 11/6/08

-Deadlift
225LBSx3
315LBSx3
410LBSx5
370LBSx5
My previous 1RM was 410 and the set of 5 tonight felt pretty good. Got some video of it.



-KB Press
36KGx5/5
32KGx5/5
I was supposed to go up to 42KG for my first set but since last time the 40 was for a set of 2 I went down early.

-Chin UP BWx5 2sets

-Bending
SCF Ultralite #1 - hearted
Got some video of it too.



-Swing 24KGx10 every 30 sec for 5 min
Just to get the lungs working a bit.

I also got my warm up and cool down moves in. Great session!

Session #11 - 11/4/08

The usual pre-training drills.

-Deadlift
225LBSx3
315LBSx3
390LBSx5
350LBSx5

-KB Press
40KGx2/1+1 on left
36KGx5/5
I almost got the second rep on my left side, halfway up...a little pause...and down it came. They still felt better than the last time I went after this weight.

-Chin Up BWx5 2sets

-Bending
Wanted an easier night on the bends so I played around with the reverse and double underhand(DU) styles with some 1/4"x7" CRS. I'm not very good with either style so there would be no going overboard. I couldn't move the stock at all with the DU but with rev. style I got it to 90 degrees(left hand front) and a little wobble to 10-15 degrees(right hand front). The conclusion I came to is both styles need a lot of work :-)

-Snatch 32KGx10 every min for 10 min
I switched hands every min so I ended up with 5 sets right and 5 sets left. It felt good to get a heavy bell over head and it really got me breathing.

Great night!

Some Snatches For Recovery And A Few Other Things - 11/2/08

Started with some bending today.

-Bending
I started with a fresh SCF UL #2 and took it well past 180 degrees. I wanted to twist it all the way around and put it in a heart but it got stuck on me. Still pretty happy with where I got it. I pulled this one from my left hip, the one from yesterday was off my right hip. Not sure which one felt stronger, but I figure it's a good idea to alternate between them and keep everything even.



I also pushed on the "Shiny" from the other day. I moved from 3 1/4" to 2 7/8". That crush down is a killer!

-Pistol 24KGx1/1 3sets
Just for fun. The third one felt way better than the first. I need to do this move more often, just to keep it greased.

-Snatch vo2max(15:15) 16KGx8 20sets
Felt really good when I finished this. It was hard not to do another 5 or 10 min, but I had to remember what the purpose of the session was....RECOVERY. So I packed up the bell and called it a day.

Session #10 - 11/1/08

Good day today. I've actually been sticking with my warm up and cool down moves and I think that is a big part of why this cycle is going so well. The FMS drills are feeling much easier, I know I am getting more flexible and more importantly stronger in these new found ranges of motion.

-Deadlift
225LBSx3 2sets
370LBSx5
335LBSx5

-KB Press
38KGx4/3 on left
34KGx5/5

-Chin Up BWx5 2sets

-Bending
I tried some braced bending with a 12" timber spike from FBBC for the first time tonight. Much tougher than I thought it would be. I got it to about 30 degrees before it froze up on me. This is something I need to watch some more video on and clean up my technique.



I also got the horseshoe that I wobbled on Thurs to about 90 degrees. Very excited about this. I'm gonna try a take pictures to post.

Back Off For Session #9 - 10/30/08

Had a little fun at the end of the session tonight.

-Deadlift
225x3 2sets
350x5
315x5

-KB Press
36KGx5/5
32KGx5/5

-Chin Up BWx5 2sets
I went one set less tonight to save up for some bending. I think I will finish the cycle like this and then decide what I want to do for next time.

-Bending
5/16"x7" Shiney Bastard(303 SS) to 3 1/4"

Here's where it got fun. I tried a horseshoe for the first time tonight. A St. Croix Forge #2 Ultralite. It's going to take some time to learn the form and good leverage positions for this move. I watched some video read some posts and pulled on it for about 10 min in various ways. End result...it didn't look like it moved a bit. When I put it on the table it wobbled, so I put a little bend in it but not much. Oh well, I look forward to wrecking of these things in the near future.

Session #8 - 10/28/08

Good night with the pulls, rough night with the presses. Oh well, I guess that's how it goes sometimes.

-Deadlift
225LBSx3
315LBSx3
390LBSx5
350LBSx5
Felt good pullin' the weight but ready for a few back off sessions.

-KB Press
40KGx1/1
36KGx5/5
Wanted to squeak out 2 or 3 per side but it felt real heavy right after the deadlifts. Maybe I should have waited a bit longer. We'll see how it goes next time I try the bulldog.

-Chin Up BWx5 3sets
Very happy with the way the elbow has been progressing. Today was the first day it felt loose before and after the session in quit a while.

-Swing 24KGx10 every 30 sec for 5min
Nice and light, just to move the hips with a quick snap after the heavy pulls. Nice to get the heart rate up as well.

Session #7 - 10/26/08

Good heavy night tonight.

-Deadlift
225LBSx3
315LBSx3
370LBSx5
335LBSx5
Very happy with this, I could only get out 3 last time I tried this weight.

-KB Press
38KGx4/4
34KGx5/5
Wanted 5 and 5 but this is still 1 better than I did last time with 38KG.

-Chin Up BWx5 3sets
Still using this hand grip for the elbow. It's feeling much stronger.

-Bending
5/16"x7" 303 SS from 3 15/16" to 1 15/16"
5/16"x7" 303 SS from 4 3/8" to 2 5/8"
My best close so far! I made a little tweek to my crush form and between that and the elbow feeling stronger I was able to shut one of these pieces that has been eluding me for a while. Very happy with this!

-Snatch 40KGx5/5 3sets
Just for fun. Wanted to see how the bulldog was feeling.

Session #6 - 10/23/08

-Deadlift
225LBSx3 2sets
350LBSx5
315LBSx5

-KB Press
36KGx5/5
32KGx5/5

-Chin Up BWx5 3sets
Stayed with the underhand grip again. I think I will do this for a few more sessions to keep the elbow on the mends.

-Bending
5/16"x7" 303 SS to 4 3/8" in 5 min
The elbow really felt good on this and I got some nice iso work in toward the end of the time limit.

-2KB Clean 24/24KGx10 5sets
Lighter weight than last time I did these, just feeling the groove.

Back Off Session #5 - 10/21/08

Good day today. I got some practice in with Cook's FMS toe touch and squat progressions early in the day and the regular training in later in the afternoon. I definitely have some room for improvement in the squat progression but already saw a little bit today. I really like the FMS and corrective exercises that come with it. I have been reading through his book Athletic Body in Balance and it gives great insight and explanations to what you see in the dvds. On to the session...

-Regular warm ups with Y-squats and side roles

-Deadlifts
225LBSx3 2sets
330LBSx5
300LBSx5

-KB Press
34KGx5/5
30KGx5/5

-Chin Up BWx5 3sets
My left elbow has been giving me a little trouble on the medial epicondyle...a little tennis elbow. I really noticed on my pull up sets, so I rotated my hands and did chins. The elbow feels great after the work, so I guess this means I need to use both hand positions:)

-Snatch 24KGx94 in 5min
I did this because of the new RKC snatch test requirements. Just wanted to see where I stack up.

I finished with the same cool down stretches I've been using.

Some Extra Stuff - 10/19/08

Wanted to get some extra work in today since yesterday was so short.

-Bending
5/16"x7" DR from 4 1/4" to just under 2"
5/16"x7" DR from 4" moved it a little mostly isos
Good bending for me, this is the first time I've killed a piece like this.

-Swing 48KGx10 every 45 sec 10sets
Just to get breathing a little bit.

Session #4 - 10/18/08

Had to do this one quick today.

-Deadlift
225LBSx3 2sets
370LBSx3
335LBSx5
Wanted to get 5 at 370 but it wasn't happening. I think I was out a bit to late on Friday night, so I'm hoping next time the 370 day comes due I'm feeling a bit better and hit the 5 reps.

-KB Press
38KGx3/3
34KGx5/5
Same thing as the dead, hoping I can hit the numbers on the go around.

-Pull Up
20LBSx3
18LBSx3 2sets

That was it.

Session #3 - 10/16/08

Good session tonight, I felt much better than Tues. Just had more energy and my head was in it. I used the same warm up and added 10 overhead shrugs with a dowel rod. I also used the same cool down stretches.

-Deadlift
225LBSx3 2sets
350LBSx5
315LBSx5

-KB Press
32KGx5/5
28KGx5/5
36KGx5/5
The extra set was because I started off with the wrong KB. My first set was suppose to be a 32 w/the chain but I grabbed a 28 w/the chain. Oh well, a few extra reps won't kill it

-Pull Up
15LBSx3
13LBSx3 2sets

-2KB Cleans 32/32KGx10 5sets

-Plate Pinch
I just put this in for fun. I kept the arm straight and stood up like a dead. I got 2-25s and 4-10s but couldn't budge 2-35s or 4-10s with 2 or 1-5. Hope that makes sense:)

Might try and sneak something in tomorrow, but not sure if I'll have time.

Session #2 - 10/14/08

-Deadlift
225LBSx3 2sets
330LBSx5
300LBSx5
I used a 1RM to figure my #s from so I may hit a wall quick on these sets of 5. I guess we'll see:)

-KB Press
34KGX5/5
30KGx5/5

-Pull Up
10LBSx3
9LBSx3 2sets

-Bending 5/16"x7" 304 SS to 4 3/4"
Not a good bending night. I didn't really feel it, plus I have about a nickel size hole in my hand from some previous bends. I'll see how it feels on Sat.

Recovery Snatches - 10/12/08

Decided to do a little recovery work today. I figured what better way to loosen up from yesterday's deadlifts than some explosive light weight snatches.

-Snatch vo2max(15:15) 16KGx8 30sets
Nice, quick, and effective. I also did the same warm up and cool down stretches as I did yesterday. The body feels good! I'll probably have a day off tomorrow.

Session #1 Of The New Cycle - 10/11/08

Great day for the first of another 16 session cycle. A few changes for this cycle are obviously the deadlift replacing the front squat, a thinner bar(still about 1 1/2" thick) for the pull ups, and the bending will be done before the ballistics. I'll use the same warm ups(FMS warm up and ASLR) and try to be a bit better about stretching after the session. Here's how today went.

-Deadlift
225LBSx3 2sets
310LBSx5 (working set)
280LBSx5(working set)
I used 2 sets at 225 to feel the grove, I'll probably do this for rest of the cycle.

-KB Press
32KGx5/5
28KGx5/5

-Pull Up
5LBSx3 3sets
Next session I'll start dropping to 90% on the last 2 sets.

-Bending
5/16"x7" 303 SS to 3 7/8"
Red nail from 45 degrees to 1 15/16"
Same 303 SS to 3 3/4" (not much but it's something)
Pushed on a "Bastard" at 90 degrees but didn't move it so I called it quits

-Tabata Swing 24KGx20sec on/10sec off for 8sets
Got 16 reps the first set and then 15 for the rest. Hips were burnt by the end of the 4 min.

-Stretches
Shoulder Dislocates x5
Waiter's Bow(PNF) x3
Toe Touch(contrast breathing) x5
Kneeling Lunge(PNF) x2/2
Seated Piriformis(PNF) x3/3
Cobra w/pry x3/3

Good day, might use the 15/15 vo2max tomorrow.

Light Day - 10/7/08

Had light day today and I think the same will happen for the rest of the week. I'll start the new cycle on Sat.

-Swing 24KGx25 8sets
Nice and easy. No set time, just went when I felt like it.

-Bending
5/16"x8" DR closed to 1 3/4"
5/16"x7 1/2" DR closed to 1 15/16"
5/16"x7" DR to 4"

That's it for tonight.

Max Test Day - 10/5/08

Had a great day in the basement today! PR's in pretty much everything.

-Front Squat 40/48KGx1 PR!
Probably could have squatted with some chains on the 40 but the cleans would have a little to awkward for now.

-KB Press 44KGx1/1 PR!
This was much more than I expected to get. I had never pressed the 40 before, but they went up so easy I decided to put the 10lbs chain on the handle and give it a go. The right was easy again, but the left required a second attempt and a bit more lean to the side than I would have liked. Oh well, it still went up. I tried the Beast on the right but it wasn't going anywhere YET...it's only a matter of time before it does.

-Pull Up 54LBSx1 PR!
My left forearm/elbow has been feeling a bit tight lately so I changed to a smaller bar for the pull ups. Being able to grip the bar better kept it from spinning and made the elbow feel much better. I do enough grip work, especially with the deads that will be coming up, that a little smaller pull up bar will be fine.

-Deadlift 410LBSx1 PR!
I also decided to find my deadlift max so I can build my numbers for the upcoming cycle today. My previous best was 401 and this was probably 1 1/2 - 2 years ago. One problem...I ran out of weight. I know I had some more in me but 410lbs is all I bought the other day. I guess that's not that bad of a problem to have, just need to go back and buy 2 more plates.

-Bending
5/16"x7" DR to 4"
This is farther than I have ever gotten this bar in one session, but I still need to get it farther. I'm in a little contest with a couple guys, the first to bend the Shiny Bastard wins. The stainless steel is much tougher than drill rod, so I need to pick up the pace.

Last Session Of The Cycle - 10/2/08

Tonight was the last session of my current cycle. This was the first time I actually set up a cycle and finished it. Very cool! I am much stronger in all 3 moves and will have a 1 RM test on Sat to prove it. Not sure how I will test the front squat but the "Beast" will be in the mix somewhere.

As for the next cycle I will add the sumo deadlift and stick with the press and pull up. The different variations of the squat will take more of a recovery session role. Here's how tonight went.

-Front Squat
40/40KGx5
32/40KGx5
I had to hang a lot of chains from a 32 to make my second 40. Very awkward, but felt strong.

-KB Press
36KGx5/5
32KGx5/5
First time I tried to press 36. I think a set of 5 was the limit, but I got it.

-Pull Up
32LBSx3
28LBSx3 2sets

-Transfer Swing 40KGx10 10sets
No time on these, just took a little rest between sets and went when I felt ready.

-Bending
5/16"x7" 304SS to 4 1/4"
This was the first bend in a week. The week off was needed, but now it's time for some heavy timed isos.

Session 15 of 16 - 9/30/08

Good night tonight. Felt strong on everything.

-Front Squat
36/40KGx5
32/36KGx5

-KB Press
34KGx5/5
30KGx5/5

-Pull Up
28LBSx3
25LBSx3 2sets

2KB Clean 20/20KGx5,10,5,10,5,10,5,10,5,10
I took short rest between each set. Felt good, I need to try the 24s or 28s next time.

One more session on Thurs for this cycle. I'll test a max for the 3 lifts after, probably on Sat.

Quick And Fun - 9/29/08

I'm starting to like these little recovery/fun sessions I've been throwing in. They really make the main sessions feel stronger. Here's tonight.

-Overhead Squat 16/16KGx5 3sets
Still trying to get comfortable with this one. It really requires a lot of flexibility out of the shoulders and probably even more so the thoracic spine.

-Hockey Deadlift 40KGx5/5 1set
This is the first time I've tried this move. Felt good.

-Pistol
16KGx1/1
20KGx1/1
24KGx1/1
28KGx1/1
I decided to see how high I could go on these. Tried the 32 and rolled out on the bottom. This was the first time I ever went higher than 16 and think I with a few more attempts with the bigger bells I'll be able to stick them.

Great day!

Session #14 - 9/27/08

Made it kinda quick today.

-Front Squat
32/40KGx5
32/32KGx5

-KB Press
32KGx5/5
28KGx5/5

-Pull Up
25LBSx3
20LBSx3 2sets

-Snatch 24KGx20,12 right + 20,12 left
I was going for 64 in a row with one hand switch, but set it down after #20 on each side to re-chalk.

That's it, maybe a little practice session tomorrow.

Last Wave Of The Cycle - 9/25/08

3 more sessions after this one and the 16 session cycle will be complete. A max effort test and a few days rest will follow.

-Front Squat
32/36KGx5
32/32KGx5

-KB Press
30KGx5/5
28KGx5/5
The right shoulder feels a ton better with the pressing motion than it did at the beginning of the cycle. Very stable. I'll get some video of the max effort at the end.

-Pull Up
20LBSx3
18LBSx3 2sets

-TGU 24KGx1/1 for 10 min
I went away from the ballistics and decided to grind a bit more today. The 10 min bout was still some pretty good conditioning work, which is what I was after. I got in 10 reps per side and had about 15 sec left so quick early...after the beep went off I felt guilty and did one more on my right side for a total of 21:)

-Bending
Very low volume tonight.
1/4"x7" square CRS closed
5/16"x7" Bastard to 4 1/4"
This is starting to annoy me. It seems like no matter what the bar is, if it is tough at all it gets stuck right around 4 1/4". I just seem to run out of steam at that spot every time. When I started the crushdown was my strongest part. If I could kink it I could close it. Now the steel has gotten bigger and harder and the crushdown is my weakest part. I kinda picked up the pace with the bending of late because it was feeling so good. For now I think the plan will be to take a week or so away from bending and come back at it fresh and ready to put a hurtin' on some steel.

Session #12 - 9/23/08

Hit some PR's on a couple of moves. Here's how it went.

-Front Squat
36/40KGx5
32/26KGx5
I put the chain around the handle of the bell again today. I found a way that didn't mess with the clean. The set with 36/40 was the heaviest I have ever done. It felt strong!

-KB Press
34KGx5/5
30KGx5/5
This is the other move I hit my best with. I've push pressed the 40 but 34 is the heaviest for a strict press.

-Pull Up
28LBSx3
25LBSx3 2sets
I really want to try hanging some weight off my foot for these, but my bar isn't high enough. I'll figure something out.

-Swing 32KGx10 every 30 sec for 5 min
Went a little shorter on these to save for the bends. I like mixing the swings, cleans, and snatches up every time. It adds a little variety to an otherwise structured cycle. It also gets me breathing and keeps me in practice with the moves, which is basically why they are in the rotation.

-Bending
5/16"x7" 304-SS from 4 1/2" to 4 1/4"
5/16"x7" G2 hex cap closed
5/16"x6" G2 hex cap to 3 1/4"
I think I just ran out of steam on this one because the 7" hex cap was off center by at least an inch and felt real easy after the kink.

Another Fun One - 9/22/08

Snuck in some more practice tonight.

-2KB Overhead Squat 16/16KGx4,5,3,3
Just played around with this one. Tried get a good feel for the best of the shoulders and feet.

-Pistol 16KGx1/1 5sets
Again just playing with this one to get a good feel and practice some total body tension.

I also bent 1/4"x7" hex CRS. I had a thought on how I need to be moving my shoulders for more strength...worked well tonight so we'll see about tomorrow.

Fun night!

Session #11 Of The Cycle - 9/21/08

-Front Squat
32/40KGx5
32/32KGx5
Feelin' stronger with that 40 in the rack.

-KB Press
32KGx5/5
28KGx5/5

-Pull Up
25LBSx3
20LBSx3 2sets

-Snatch 32KGx5/5 5sets

-Bending(IM pads)
2 - 1/4"x7" hex CRS
isos on 5/16"x7" plat steel
1/4"x6" G5 hex cap
1/4"x6" G8 hex cap - kinked and then isos
Much different than the thick leather pads. The hands take much more heat.

Rampin' Up For The 3rd Wave - 9/18/08

-Front Squat
32/36KGx5
32/32KGx5

-KB Press
30KGx5/5
28KGx5/5

-Pull Up
20LBSx3
18LBSx3 2sets

-Floor Clean 48KGx5/5 3sets

-Bending
17/64"x7" DR - closed
9/32"x7" DR - closed
19/32'x7" DR - closed
.302"x7" DR - took to 4 1/4"
1/4"x7" hex CRS - closed in IM pads
First time I was able to get the hex in IM pads, I think it was a mental thing.

Good day, maybe a little practice tomorrow.

Another Back Off Day - 9/16/08

Another step back in the wave cycle was scheduled for today.

-Front Squat
32/32KGx5
28/30KGx5

-KB Press
28KGx5/5
26KGx5/5

-Pull Up
15LBSx3 2sets
13LBSx3
Should have done 2 sets at 13LBS but forgot to take the weight off.

-Swings 24KGx8 every 20 sec for 10 min
240 swings in 10 min was intense. 24KG is lighter than I usually go with the but the rep count made up for it. Fun to get a variety with the ballistics.

-Bending
5/16"x7 1/2" 304 SS took it down to 4"
I got it down to about 4 1/2" in the first minute or two and then pushed for another half hour or so to get that last half inch. It feels like I am getting much better at using my entire body during the bend. Good stuff!

Had To Split Session #8 - 9/13/08+9/14/08

Saturday

-Front Squat
32/40KGx5
32/32KGx5
The difference in size of the 32 and 40 is huge. I think that makes the squat even tougher.

-KB Press
32KGx5/5
28KGx5/5

-Pull Up
25LBSx3
20LBSx3 2sets

Had to end it there for the day. Had a friend come over that I practiced the FMS on.

Sunday

I started with the warm up from the FMS. Pretty cool, shoulder and hips were ready to go.

-Snatch 24KGx5/5, 10/10, 5/5, 10/10, 5/5, 10/10
No timing on these. I did them just like the cleans from Thurs.

-Bending
Another fun one today. I warmed up with some reverse style bends for fun. A lot different that DO, much more grip required. Now for the DO stuff.
3/8"x7" HRS(National) - took it to 5 1/2"(almost 90 degrees)
5/16"x7" 304 SS - took it from 5" to 4 1/2"(need to get stronger at this position)
5/16x8" 304 SS - took it from 2 5/8" to 1 7/8"(2 hits, first time I've closed this steel, very springy)
5/16"x7" Bastard - pushed isos at 90 degrees for a few minutes and realized I was spent

Good weekend of work! I think I will do the FMS on myself later today. I'll post results tonight or tomorrow.

Session #7 of the Cycle w/ Some Bending 9/11/08

-Front Squat
32/36KGx5
32/32KGx5

-KB Press
30KGx5/5
28KGx5/5

-Pull Up
20LBSx3
18LBSx3 2sets

-2KB Clean 32/32KGx5,10,5,10,5,10
I didn't keep time on this one but it was done with minimal rest.

-Bending
Fun day, messed around with a few things I haven't tried before.
5/16"x8" 304 SS closed to 2 5/8"
1/4"x6" Grade 8 closed to under 2"
5/16"x7" 12L14 Hex kinked to 30 degrees

Good day's work!

On The Way Up Again For Session #6 - 9/9/08

Rampin' back up for the 2nd wave in this cycle. Here it is.

-Front Squat
32/32KGx5
28/30KGx5
I hung the 10LBS chain around my waist instead of the handle this time. I think it worked better and still gave me the weight I needed. I will continue this method but write it the same because it's easier that way. :)

-KB Press
28KGx5/5
26KGx5/5

-Pull Up
15LBSx3
13LBSx3 2sets
Got the bar back, so these felt good today.

-Swing 48KGx5 every 20 sec for 10 min
I thought about quiting early a few times with this one. LOL I was able to keep the hips quick but was fried at the end. Good stuff!

-Bridge to Side Bridge BWx2/2
Just for fun.

Bending - 9/8/08

Good night of bending tonight. I have been training to bend the "Bastard" (5/16"x7" CRS) from Fat Bastard Barbell Co. for the past 6 weeks and tonight is the night it went down. I need a better ruler, but you should be able to see it.

Little Fun Day - 9/7/08

I felt like moving today, so I decided to have a little practice. Here it is.

-Pistols 16KGx1/1 5sets
These felt very good after the first 2. I guess I needed to feel the groove a couple times because the last 3 on each side were rock bottom and tight. I did them barefoot and like the way that feels even better that the Converse.

-TGU 20KGx1/1 for 10 min
This was a good breather. I'm not sure how many I got, I just kept a steady pace and tried to make my form as perfect and smooth as possible.

-Hanging Leg Raise BWx5 2sets
Just did a few of these to top it off.

A Little Back Off For Session #5 - 9/6/08

Today was the first back off day in the wave cycle I using. The weight were just a notch higher than the first session of the cycle. Here it is.

-Front Squat
28/32KGx5
28/28KGx5

-KB Press
26KGx5/5
24KGx5/5

-Pull Up
10LBSx3
9LBSx3 2sets

-2KB Snatch 20/20KGx10 every min for 5 min
This was good. It had been awhile since I've snatched 2 bells at the same time. I was going to do a few more but the form started to go.

Attempting to bend the Bastard for a cert on Monday. I'll have video if...I mean when it goes down.

Session #4 - 9/4/08

Found another thing I had to modify a little for tonight. I was rereading some PTTP and found that the weights in my sets were off just a bit. Instead of keeping the same weight for both sets I'm suppose to drop off about 10 percent for my second set to keep from working to fatigue. Here's how it went.

-Front Squat
32/36KGx5
32/32KGx5
Had to use the chain around a handle to get 36KG so it was a bit difficult getting them both in the rack. I think I might just hang the chain around my neck on these from here on out.

-KB Press
30KGx5
28KGx5
Used the chain again on this one to get 30KG. Works when it's around the handle for the press.

-Pull Up
20LBSx3
18LBSx3 2setrs
Still no bar...hopefully this weekend.

-2KB Clean 20/20KGx5 every 30 sec for 10 min
Every time I do the cleans I think they will be to easy until I get about half way through them.

-Bending
Had any easier night because I will try to PR on Monday with the "Bastard" 5/16"x7" CRS from Fat Bastard Barbell Company. Tonight's bends:
2 - 1/4"x7" hex CRS
17/64"x7" DR
9/32"x7" DR

Good night overall. Feeling strong!

Session #3 With Some Bending Added In - 9/2/08

I planned on doing my bend session yesterday...until yesterday rolled around that is. So bending got pushed to today and the swings I will normally do on Mondays got tossed to the side.

-Front Squat 32/32KGx5 2sets
Concentrated on spreading the floor with my feet. The weight felt very doable.

-KB Press 28KGx5/5 2sets
Feels pretty good, I am still looking for the groove with my right side. It just feels like it could be better.

-Pull Up 15LBSx3 3sets
My bar is getting modified so I had to make do with a support beam in my basement. Not the best but got the job done and hopefully the fat bar will be back soon.

-Bending
Not my best session. I got a piece of 5/16"x7" DR down to 4 1/4". Just felt off. Should be better on Thursday.

Session #2 of the Cycle - 8/30/08

-Front Squat 28/32KGx5 2sets
I switched the weights on each set.

-KB Press 26KGx5/5 2sets
I hung 5LBS of chains from the KB to make the small weight increase.

-Pull Up 10LBSx3 3sets
I messed up on these the first day, that's why I used the same weight and added a sets. From here I'll keep the 3 sets of 3 and a 5LBS per session.

-Snatch 24KGx5/5 every 45sec for 12 min(160 reps)
This was a smoker. I stayed fast with the hips the whole time. My work phase didn't go over 23 sec meaning the work/rest ratio stayed right around 1:1.

-Bridge to Side Bridge BWx3/3 2sets

Felt like a good practice session. Bending on Monday.

My Big 3, a Smoker, and Some Bending - 8/28/08

I'm trying to put a little organization in my training with some periodization from PTTP. I will progressively add and back off with the weight and see if I can hit a few PR in the front squat, press, and pull up. I aim for a 16 workout cycle as long as the body doesn't tell me to back off. I will also keep my balistic at the end of the session and use the swing, snatch, and clean once/week. The bending and pistol practice will also have to stay in the mix. Hopefully I will be able to adjust the volume, make this stuff mesh together and compliment each other. Here is how today went.

-Front Squat 28/28KGx5 2sets

-KB Press 24KGx5 2sets

-Pull Up 10LBSx3 2sets

-2KB Clean 28/28KGx5 every 45 sec for 12min
When I started this I thought 45 sec should have been more like 30 sec. By the time the 12 min was up I was done! It had been awhile since I used double cleans and they were tough.

-Bending
I had a crushdown focus tonight. I closed a few easy bars and then pushed on a piece of 5/16"x7" that was already bent to just past 90 degrees. I probably pushed on this piece for about 15 min and got it to move from 4 3/4" to 4".

Great session tonight! It's also fun to know my next session is all planned out already.

Stayin' With The Big Moves - 8/26/08

-Front Squat
28/28KGx5
32/32KGx5
32/40KGx5 2sets(switch weights)
The 32/40 combo is killin' my stomach! Really forcing me to tense up. Good stuff. Gonna try throwing the 48 up there when I feel a little stronger with the move.

-Press(from a lunge) 24KGx3/3 3sets
This was cool. I pressed with the arm of the front leg. They all felt easy(I made it a light day) but the 3rd set was definitely the best. Trying to feel the groove.

Alt w/

-Pull Up BWx3 3sets
Same thing here. Nice light day trying to use very strict form and get use to leaving my legs locked straight.

-Swings
32/32KGx5 every 30 sec for 5min
1 Arm 32KGx5 every 30 sec for 5min
I was going to do 10 min with the 2 KBs but the hips started slowing so at the 5 min mark I dropped to 1 arm. Hips stayed fast the rest of the time.

-Hanging Leg Raise BWx5 2sets

Day off tomorrow.

Kink Bends - 8/25/08

Just had a kink session tonight. A few warm up bends and then I tried taping 2 smaller bars together for my kinks. Just curious as to what it would feel like. Here's the list.
-double 3/16" CRS
-double 3/16" Hex CRS
-double 1/4" CRS
-double 1/4" Hex CRS
They were all fairly easy other that the 1/4" hex. I pushed on it for about 10 min and got it to move about 5-10 degrees. I didn't even know it moved until I unwrapped it.

Big Body Moves - 8/24/08

-Front Squat
32/32KGx5
32/40KGx5 2sets(switch weights on each set)
The 40 is a lot bigger that the 32! This was good to force tension, especially at the bottom.

-Push Press(fighting the negative) 40KGx2 3sets
Alt w/
-Pull Up 16KG+10LBSx1 3sets
The 40 still sits on my arm funny unless I clean it perfectly. I guess that means I need to clean it perfectly everytime.

-Snatch 24KGx5/5 for 10min
I tried to do a set every 30 sec. That would have given me 200 in 10 min. Didn't happen. I think I was around150. I'll keep working at it.

-Bridge to Side Bridge BWx3/3 2sets

Pistols+Bending - 8/21/08

I decided to do the pistols with no box today and see how they went. They felt alright but still need a lot of work. I got my second set on video so please, if you have any suggestions let me know.

-Pistol 16KGx4/4 3sets



-Bending
Tonight's session was a stage bend night. That means I was suppose to bend till I couldn't bend anymore and then cheat it a little and try again. I decided to try a 5/16"x7" stainless-304 piece. It started good and then froze up on me just past 90 degrees. Funny part is I tried to cheat bend it at the end to try and go a but further and couldn't. Here's the video.



Maybe a little juggling tomorrow.

Presses, Pulls, + Swings - 8/19/08

I tried my presses a bit different today, kneeling. Pretty cool. I had to focus on tensing my entire body because I couldn't really shift to counterbalance. It also forced a pretty strict press for the same reason.

-Kneeling Press
24KGx5/5
32KGx3/3 4sets

Alt w/

-Pull Up
12KG+10LBSx2 3sets
12KG+10LBSx1 2sets
Felt good, might hang the 16 next time.

-Swing 40KGx5 every 20sec for 10 min = 150reps
I've done this type of work before with 30 sec segments and 10 reps, but cut the reps and time because of the weight. I was able to keep my hips snappy for every rep because of this. The work/rest ratio turned out to be about the same (1:1) as the 30 sec version. I will try and speed my hips up even more to get the same work/rest with a 15 sec segment.

Day off tomorrow, probably some Z. Bending on Thursday.

Pistols+Bending - 8/18/08

-Pistols 16KGx5/5 4sets
I went down to a 14 1/2" box for these tonight. That inch maid a huge difference. This is probably the height I will stay at for a bit.

-Bending
17/64"x7" DR
5/16"x7" Stainless-304(sweep from 20 to 90 degrees)
Tonight's session was a sweep focus. I may have been able to close it a bit more but I really fought for this much. It took about 15 min.

Grinds tomorrow.

Cleans+Snatches - 8/17/08

Kind of a dynamic day today. Cleans, snatches, and some core work.

-Floor Cleans
32KGx5/5 1set
40KGx5/5 1sets
48KGx5/5 3sets
Playin' with the Beast was fun. I got my second set on video.



-Snatches 24KGx1min 4sets(2R, 2L)
I think I got 21 or 22 reps/min. This was way harder than I thought it would be. I need to get the number up by a few reps.

-Dynamic Plank to Side Plank BWx3/3 2sets
This is a cool move. I learned it from a seminar that Stuart McGill put on. Excellent move to make sure that the core is locked tight. The deal is to make sure that the hips and shoulders move together. The biggest problem with most people is that they want to shift the hips first to build momentum that drags the shoulders with. I got some video of this too.



Alt w/

-Hanging Leg Raise BWx5 2sets

Good day. Bending tomorrow!

Juggling - 8/15/08

Nice and easy today. Just 20 min of juggling and some z for a bit of a recovery day. The juggling is fun and getting better. Ready for some ballistics tomorrow.

Pistols and Bending - 8/14/08

I'm making progress with these pistols already! They felt way more sturdy today than they did on Mon. I had been noticing my knees feeling a little funny over the last few months and I figured the pistols would do one of two things, either make them feel a lot worse or a lot better. I'm glad the outcome was the latter of the options. Actually my knees, hips, and lower back feel really good after the sets. I think it has to do with the focus on total body tension that is required. It is easy, at least for me, to find ways to relax and sneak around creating max tension in moves I frequently use. I try to focus but it still happens. I think these will be good to practice for awhile and have a great carry over to everything else I am working on.

-Pistols 16KGx5/5
3sets-18" box
2sets-15 1/2"box
The lower box really made me tense up. Especially since I tried to keep a nice slow even pace throughout the move.

-Bending
Crushdown focus tonight. I took a red nail that I had kinked to 90 in a previous kink session and closed it to just under 2"! This is huge for me. I closed the thing with no cheat bends! It took two sessions, the second of which took about 15min and a re-wrap but it's still pretty cool. I would have never thought of this a month ago. Ben definitely knows bending. What ever he says I do and the results follow very quickly.

Push Press and Pull Up Ladders - 8/12/08

I went heavy today, so the reps were pretty low.

-Push Press
40KGx1,2 3ladders
40KGx1 2sets
Alt w/
-Pull Up
12KG+10LBSx1,2 3ladders
12KG+10LBSx1 2sets
This felt good, especially after having a heavy bending day on Mon. The 40 felt better as I went on. I just got a better feel for it in my hands. Probably could have finished 5 ladders of 1,2 but wanted to lay back and see how the next day felt. Pull ups were good too. First time I have added weight in awhile and I probably could have finished the ladders of 1,2 here as well.

Plan for a recovery day on Wed. Just some light juggling practice to move around a bit.

Variety Day - 8/11/08

I switched my days around just a bit. I think it will fit into my work schedule better this way.

-Pistol 12KGx3/3 5sets
Used this a bit of a warm up today. I have never really worked on pistol and would like to be a little better at them. I will start with a nice low volume like this and work into it. Even with the low volume I still think my legs got some good work in. I set up on an 18" box and will progressively go lower.

-Bending
Great night tonight. This was another reason for the switch in days. I am going to do a little lower body work for a warm and save my grip for the bends. Had a volume day and got in some VOLUME! Here's how it went.
All 7" long.
2 - 17/64" DR
10 - 5/16" HRS(SteelWorks brand)
1 - 1/4" square CRS
Hands are a little sore but that's to be expected. I put the square in at the end because I have never closed one and wanted to see how it went. All the bends were done in less than a min, most of them in 30-45 sec.

Back to some ladders tomorrow.

Med Ladder Day and Bending - 8/7/08

-C+P 24,28,32,40KG(Push Press)x1 5ladders
Alt w/
-Pull Up BWx1,2,3,4 5ladders
Felt good but still not going to be able to strict presses with the cleans on Sat. I think I will try a week of clean+push presses with the 40 and see how that goes. I'm thinking of buying a 36.

-Swing 32KGx10 every 30sec 20sets
This sucks but it's effective. 200 swings in 10 min. Really have to concentrate on snapping the hips.

-Bending
Good bend tonight. 9/32"x7" drill rod bent in about 2min 15sec. Got it started quick and then fought with it from 90 degrees till the end. Here's the video.

Light Ladder Day and Bending - 8/5/08

Wasn't feeling it yesterday so I moved the session to tonight. Not real sure how I want this phase of the training to go but it will be something like this.

-C+P 24KG,32KG,40KG(push press)x1 5ladders
Alt w/
-Pull Up BWx1,2,3 5ladders
Not sure if I want to add more variety in weight for the med. and heavy days and stay at 1 rep sets or add a rep to each of these 3 weights for the med. and heavy day. Hope that makes sense, if not it will tomorrow.

-Snatches 28KGx5/5 5sets
Did these with fairly little rest between sets, but kept the rest low because it's suppose to be the light day.

-Bending(all 7" bars)
This was awesome! I started a new program today that is designed to get me bending the red nail. Ben Edwards is an elite bender that has really went out of his way to help me with my new addiction. Tonight I made a few more adjustments that he suggested(larger wraps and less nail in the wrap) and really surprised myself. Here's the bends.
-9/32" drill rod - kinked to 92-93 degrees in 30 sec
-19/64" drill rod - kinked to 98-99 degrees in 30 sec
-5/16" CRS - kinked to 90 degrees in 30 sec
I felt like I could have closed all of these bars if that was what the workout called for. Since it was a kink workout I felt like I did exactly what I needed to. Can't wait till Thursday's session.

Heavy Ladder Day - 8/2/08

I went big with the ladders today, at least for me. Actually the further I went the better I felt.

-C+P 32KGx1/1,2/2,3/3,4/4,5/5 5ladders
Alt w/
-Pull Up BWx1,2,3,4,5 5ladders
I am pretty happy with the completed ladders. Here is where I want to go now. Mon and Wed ladders will be done with one rep sets and increasing weight. This will allow for a few heavy presses but a break in the volume. Next Sat I will pull out the "Bulldog" and see how far I can get on ETK style ladders. As far as the pull ups go I will keep next week the same as this week and then on Sat go to one rep sets with increasing weight just like this weeks presses. I want to try this format for a few cycles and see what happens.

-TGU 32KGx1/1 1set
I wanted to do more than this but the ladders took their toll and my lockout position was really fading.

Variety Day - 7/31/08

Did a few things different tonight and had a pretty solid session doing so.

-1 KB Front Squat
40 KGx5/5
48KGx1/1
The "Beast" was a lot heavier than I thought it would be.

-Pistol 16KGx3/3 2sets
Just put this one in to see how it went. Felt good for not having done it in awhile.

-Snatch
24KGx10 on the right then I taped the hands to keep them from ripping.
24KGx10/10/5/5/5/5
Just a little practice.

-Bending(IM pads and all 7" in length)
1/4" CRS
1/4" hex CRS
5/16" HRS(cheat bent to 45 degrees then closed)
5/16" HRS(iso push for 10 min or s0, no movement)
2-1/4" hex CRS

-Juggling Practice 12KGx15min
Got some moves that I wasn't able to land last time.

Day off tomorrow, probably some Z work.

Medium Ladder Day - 7/30/08

Great session tonight! I am really feeling comfortable tensing the entire body and using the power breathing for these clean and presses. I definitely could have done more. Here's how it went.

-C+P 32KGx1/1,2/2,3/3,4/4 5 ladders
Alt w/
-Pull Up BWx1,2,3,4 5 ladders
The pull ups are feeling strong too. I think I may alternate weeks of BW ladders with weeks of single rep progressive weighted ladders. Give me your opinion.

-Swing 32Kgx207 in 10 min
I did these in sets of 10 every 30 sec till the end and then I snuck 7 more in before the bell.

Squats and bending tomorrow. Also, I'm going to try and get some video of a few TGUs this weekend.

Variety Day - 7/29/08

Quick one tonight, saving up for Wednesday.

-KB Suitcase Dead 48KGx5/5 3sets
Trying to figure out how to attach another KB to the "Beast" for this one. Best answer is still getting a barbell.

-Hanging Leg Raise BWx5 3sets

That's it. Wanted to do some juggling practice, but the rain put a stop to that.

Light Ladder Day + Bending - 7/28/08

Still a little tender from Saturday's session, the volume got me. Here's how today went.

-C+P 32KGx1/1,2/2,3/3 5 ladders
Alt w/
-Pull Up BWx1,2,3 5 ladders
It felt good to get some heavier weight back over head. I'm hoping to get 5 ladders of 5 with the 32KG this coming Sat.

-Snatches 32KGx5/5 5sets
I took my time with these because it is supposed to be my light snatch day.

-Bending(4"x12" leather pads)
I got 2 grade 5 hex caps closed tonight, but the thing I thought was cool is that I got a red nail that had been cheat bent to 90 degrees to move about 10 degrees. When I cheat bent the red I got it way off center so the nail felt very awkward in my hands and it still moved a little so I'm very happy with that.

Heavy(Sort of) Ladder Day - 7/26/08

So I was in Chicago visiting friends on Saturday and they took me to there gym, witch has kettlebells. That was the good news, the bad news is that the heaviest one weighed 40 lbs and they were made by Power Systems. They tore my hands up. Dragon Door definitely makes a superior product! Anyway, they were better than nothing and here is how the day went.

-C+P
40LBSx1/1,2/2,3/3,4/4,5/5 5 ladders
Alt w/
-Pull Up
BWx1,2,3,4,5 5 ladders

I also got some light deads in while critiquing my buddies form. I wasn't really expecting to get a session in today so it was a pleasant surprise. Anyway, back to the 32KG this week and hopefully starting on the 40KG soon.

Variety Day - 7/24/08

Solid session today I felt really good start to finish. Here's how it went.

-2KB Front Squat 32/32KGx5 5sets
First time I have done this move in awhile. I taped sets from the side and the front. Check it out.





-Snatch vo2max(15:15) 16KGx8 60sets
This felt good today. I haven't done this many sets of the 15:15 protocol for awhile now and I could tell, but I finished.

-Bending
I used my Ironmind pads today and had some good bends.
Grade 5 hex cap
5-blue nails
2-yellow nails(wanted to get the 7" bar under my chin while I was fatigued)
I got the grade 5 on video. I left the tape measure down stairs so the dog(Sharlie) entertains while I go and get it.



Great day of training! I'm out of town for the weekend, so I'll have to do Sat's session on Sun.

First Day of Ladders - 7/23/08

Tonight was the first day the ROP ladders. I jumped in on the medium day so I could match up with Kendra as a partner. Here's how it went.

-C+P
32KGx1/1,2/2,3/3,4/4 - 2 ladders
32KGx1/1,2/2,3/3 - 3 ladders
Alt w/
-Pull Up
BWx1,2,3,4 - 2 ladders
BWx1,2,3 - 3 ladders
These were harder than I expected. I thought I would get ladders of 4 the whole way through with no problem. I will still try for ladders of 5 this weekend. I got my last rung of 3 on video for some critiquing.



-Swing 32KGx160 in 8min
I did these in sets of 10. I got a set from somewhere in the middle on video.



Good session tonight. Got some front squats, snatches, and bending on the menu for tomorrow.

Tues 7/22/08

Decided to change things around a bit. With all the talk of the latest level II cert laking in the basic RKC skills I've decided to make a bit of a change in my current training and go with an ROP style program. I kinda jumped in on a variety day today so that I could match days with Kendra, she is also working through the ROP. Here's how it went.

-KB Suitcase Deads 48KGx3/3 5sets
Bottom line is I need a real barbell. The pipes and chains are great for an added grip element in traditional and sumo deads but just to unsteady for these.

-Hanging Leg Raise BWx5 5sets
First time I have done these in awhile. Felt good, I kept the legs straight and brought the toes to chin level.

-KB Juggling 12KGx15min
This was pretty fun. I've been checkin' out Logan Christopher's blog and he has a lot of good info on juggling. I'm going to try and put this in a few days a week.

Tomorrow brings the first day of C+P ladders. I'll also superset with pull up ladders and throw in some swings.

Mon 7/21/08

Another shorty today.

-1 Arm Swing 28KGx5/5 every 30sec 20sets

-Bending(4"x12" leather pads)
3 - 1/4"x8" hex CRS
Iso work on 1/4"x7" square CRS(I got it to bend a little today but only a few degrees, but that's better than nothing)
1/4"x6" grade 5 hex cap

Didn't really feel it today. Went to bed late last night, saw a lot of clients today, didn't get my afternoon snack, and I got a few other EXCUSES...let me know if you're interested in hearin' them. I'm out of town this weekend so absolutely NO excuses on Tues, Wed, or Thurs.

Sat 7/19/08

-Bent Press
24KGx3/3 1set
32KGx1/1 6sets
Felt good with the heavier weight. Probably could have done a little more. I got some video of my second set to check the form.



-2KB Snatch 24/24KGx10 2sets

-1KB Snatch
32KGx5/5 2sets
40KGx2/2 2sets
Nice to try a couple variations of the snatch that I don't usually do. Thanks for the advice Alan.

TGU 40KGx1/1
I need to work this more because I would like to be able to complete a rep on each side with a 48KG.

Thurs 7/17/08

Decided to make a little change and superset BUCs and BUPs. Here's how it went.

-BUC 32KGx5/5 5sets
superset w/
-BUP 20KGx5/5 5sets
This was good because it allowed me to go heavier with my cleans. It really worked the grip.

-Swing 48KGx10 5sets
It's been awhile, so I had to pick up the big guy for a few sets.

-Bending
Tried some new stuff and had probably my best bend so far tonight because I was using the Ironmind pads.
6 - 1/4"x8" HRS
2 - yellow nails(the 8" pieces made this feel much more comfortable also changed my footing tonight which really helped as weird as that sounds)
Grade 5 hex cap(really fought with this one but got it under 2")
2 - blue nails(felt easy after the grade 5)

Ready for a rest day tomorrow!

Wed 7/16/08

Quickie today.

-Snatch vo2max(15:15) 16KGx8 30sets

-Card tearing
Same as last weak. Quartered pre-torn cards. 20, 25, and 30 with each hand on top totalling 6 sets.

Tues 7/15/08

Dead lift day!

-Sumo Dead(2" pipe)
64KGx5 1set
88KGx5 4sets
This pipe just kills my grip.

-Suitcase Dead(1 1/4" pipe)
56KGx2/2 1sets
48KGx3/3 2sets
Had lose some weight cause of the first move. Hands are still fried.

-Clean+Jerk 20/20KGx10 3sets
Still trying to feel this move out. Some reps feel great and some just feel off. Keep workin' at it I guess.

-KB Pinch Grip 10lbs+20KGx1/1 5sets no rest

Mon 7/14/08

-Snatch vo2max(15:15) 16KGx8 30sets
Another one of my mini sessions to get a little sweat going and the lungs working. Serves as a nice warm up for the bending as well.

-Bending(leather wraps-12"x4")
-60D
-yellow nail
-blue nail
-1/4"x7" hex CRS(the one I have been working on, it went easy)
-Iso work on 1/4"x7" square CRS(thought I might get it, but still not there)
-1/4"x6" grade 5 hex cap(first one of these I have bent, felt good)
-3 yellow nails(trying to get comfortable with this under my chin, feels better every time)
Good day. The thicker wraps really helped with the size and type of steel and that's what today's session was about. Thursday I will cut some 7 1/2" and 8" pieces to push on as an attempt to make the 7" pieces feel more comfortable.

Sat 7/12/08

Taking a day off and limiting my activity to some z drills was just what I needed yesterday. But back at it today.

-Bent Press 24KGx3/3 5sets
I started with my arm closer to my side than I did last time. This made the move feel much different, way more lat. Got some video of it. I think it looks better than last time.



-TGU 40KGx1/1 1set
I messed around with the "Beast" for a few tries on each side. I got to the lunge position with my left, but then lost the balance of the weight.

-SSST 24KGx160 in 10min
I decided to make a little change with my snatches today. Instead of the 36:36 snatch work I tried the SSST. I have a goal of 200 in this and will try it every few weeks. This is 30 more than I did last time, which was in Feb.

-Sledge work
Front lever and front weaver 4x each.

Thurs 7/10/08

Kinda messed up how I want to pair things this week so I had a couple of types of cleans today. Normally I will split them up but whatever.

-BUC+P
20KGx5/5
24KGx5/5
28KGx1/1 5sets
24KGx2/2
24KGx3/3
Felt good overall. Not sure how my right side looks so I'll film it next time and invite some constructive criticism. The 28's got heavy but good test of my total body tension.

2KB Clean+Jerk 20KGx10 4sets
Wanted 5 sets but was done after 4. I felt good after seeing my 1KB clean+jerk from last week so I went with 2. Here's some video of my first set, tell me what you think.



-Bending
Had my Ironmind pad day today. I feel this was probably one of my most productive bending sessions yet. I received an email the other day full of great advice(thanks Ben!) and I really felt good with my position, even the 7" bars felt better. The pains in my hands that use to be there for a few days after a session are gone and replaced with a feeling of strength. Here are my bends in order.
-60D common
-yellow nail
-blue nail
-Iso push on 1/4"x7" Hex CRS(been working this thing forever with leather and got it to budge a little today with cordura, pretty cool!)
-blue nail
-yellow nail x 2

I feel really good with this weeks extra workouts. Ready for a rest day tomorrow, maybe some Z.

Wed 7/9/08

One of those mini training sessions I am trying to add in today.

-Snatch vo2max(15:15) 16KGx8 40sets
This really felt good today. My hips felt fast and my lockout position vertical.

-Card tearing
I quartered some cards that I had previously torn. I did 20, 25, and 30 cards with each had on top for a total of 6 tears. I think I finally found a good hold position for my bottom hand because the 30 card tears felt better than the 25s.

Tues 7/8/08

-Sumo Dead(1 1/2" pipe)
64KGx5
112KGx5
120KGx5
136KGx3
120KGx5
Decided to go with the thinner(still thicker than an Olympic bar) bar and add some weight. Felt good. On the set with 136KG I had 3 bells hanging from each side for the first time. The unsteadiness of the weight definitely adds an element.

-Suitcase Dead(1 1/2" pipe)
64KGx2/2 2sets
56KGx2/2 1set
I think 64KG is to much right now, I had a real hard time holding a good position. Right grip is definitely weaker.

-Tabata Transfer Swings 20KGx5min
Good to move the hips quick after some heavy grinds.

-Sledge Twist 3/3 2sets

Mon 7/7/08

Back at it after a long weekend in California. Fun time, but way to much good eating and good drinking. So now it's time for a good training session. I decided to do a shorter series of the snatch vo2max(15:15) and think I will add a few of these in during the week and see how it goes.

-Snatch vo2max(15:15) 16KGx8 30sets
Nice...quick...easy. Felt good to move and make the lungs work.

-Bending
60D common
Grade 2 hex cap
6-Yellow nails
I cut my wraps down from 12" to 8". This made it a little tougher, but I think I just have a harder time with the yellow nails than the blue ones. This is kinda weird but I think it's a flexibility/form issue. It'll get better, just gotta keep pushin' on the steel.

Mon 6/30/08 and Wed 7/2/08

Monday

Just some bending today. I got my ironmind pads out and pushed on some steel to see what it felt like. Much different than leather. I ended up pushing iso's on a blue nail which I have been bending easily with the leather. This tells me a day a week with these pads might not be a bad idea. I think it will force the technique to be much cleaner.

Wednesday

-Sumo Dead(2" pipe)
48KGx5
64KGx5
80KGx5
88KGx5 2sets
This was intense. I think I have been describing my pipe wrong. Everything I have done up to this point was done with a 1 3/4" pipe. This 2" pipe is HUGE! Apparently pipe is measured from the inside diameter not the outside(DUH!). That means this thing is closer to 2 1/2" in my hands.

-Suitcase Dead(1 1/4" pipe) 48KGx3/3 3sets
I used the pipe and chain for these today. You are right Alan, much more grip work. Got some video of it.



-1KB Clean+Jerk 24KGx5/5 8sets
I ran the clock for 10 min and got as many sets as possible. I dropped to 1 KB so I could work on form. Much easier to feel what you are doing than it is with 2 KBs. I got some video of my first few sets. Tell me what you think. I think it looks better than I expected, but I didn't expect much.



-KB Pinch Grip
10LBS+16KGx1/1 5sets w/ no rest
10LBS+20KGx1/1 5sets w/ no rest
Did this the same way I did last Tues but used a little more weight.

Sat 6/28/08

-Snatch vo2max(36:36) 16KGx17 24sets
This was way different than 2 weeks ago when I tried it. My buddy Alan told me my hips looked slow and I needed to finish with more of a snap(hard style). So with this in mind I set my eyes on 30 sets. No way! Apparently my hips were slow last time cause my HR was higher and I was spent after 24 sets today. My HR after the 12th set = my ending HR of 165 after 26 sets last time. I was 175 after set 18 and 176 after set 24. Thanks for the critique Alan!

-Bent Press
24KGx3/3 1set
20KGx3/3 4sets
I did the 24KG before the snatches and the 20KG after. Kendra did the snatches with me so we got right into them. In the future I would like to do the bent presses first. 24KG was just to much for my first go with this move but 20KG felt pretty good. I got some video of my second set with 20 KG. Let me know what you think.

Wed 6/25/08 and Thurs 6/26/08

Wed.

Just some card tearing. I quartered some cards that had already been torn. 6 total tears(3 with each hand on top) 20-25 cards each.

Thurs.

-Flip C+P 24KGx5/5 5sets
These felt much better this time around, will try it a bit heavier next week.

Alt w/

-Lawnmower Row 48KGx5/5

-Swing Complex 24KGx80 2rounds
This one got me breathin'. I did 20 side step swings followed by 20 forward/backward step swings. 2x each = a round. Here's some video.



-Bending
60D common
5-blue nails
1-5" blue nail
I got the blue nails on video. Tried to do them in 5min but got stuck on the last one so I think it was closer to 6min. Check it out.

Tues 6/24/08

Did a little more volume than normal for a Tuesday. We'll see how it feels tomorrow. Here's how it went.

-Sumo Dead(2" pipe+chains)
64KGx5
112KGx5
128KGx3
128KGx1
112KGx5 2sets
6 total sets and my grip was fried after the 3rd set.

-Suitecase Deads 48KGx3/3 3sets
Good lift. This is the first time I have messed with this lift. I was going to try the pipe and chain but decided on the KB until I get use to the move.

-2KB Clean+Jerk 24/24KGx5 at top of the min for 10min
This move needs work. It really kicked my butt. I wanted to do 10 every min but there was no way. 5 was a challenge for me. It got my lungs going pretty good as well.

-KB Pinch Grip
10LBS/12KGx1/1 5sets no rest
10LBS/16KGx1/1 5sets no rest
This was kinda cool. I took my 10lbs KB and chained it's handle to the other KB's handle. Then I pinch griped the bell and lifted as high as I could. I'll get video next time.

Mon 6/23/08

Back at it after about a week off. I got pretty busy around the house and decided it time for a rest form the KB's and bending. I jumped right back in with a nice kink workout with some bends thrown in the mix. Here's the list of bends and the order.

-60D common
-Grade 2 hex cap
-Iso push on 5/16"x7" HRS(about 10 min worth)
-Yellow nail
-Blue nail
-Iso push on 1/4"x7" square CRS(5-6 min worth)
-Iso push on 1/4"x7" hex CRS(5-6 min worth, I thought I would get this one it was tougher than I expected)
-Yellow nail
-Blue nail
-Grade 2 hex cap
-60D common

Good volume for me tonight. It felt good after the hands had a week to rest.

Mon 6/16/08

I did my kink workout tonight. I pushed on 5/16"x7" HRS for about 20-25 min and got some iso work. I paid special attention to keeping the bar as high under my chin as possible. I bent a blue nail at the end of the workout to see if I could keep it tucked through the entire bend and got some video.

Sun 6/15/08

Felt like trying something a little different today. So, I went for the 36sec version of the snatch vo2max protocol.

-Snatch vo2max(36:36) 16KGx17 26sets
This was a lot different than the 15sec version. My heart rate was much lower, I took it every 5 sets and got 153, 155, 159, 160, 165(after 26th set). I was up around 180 for most of the 15sec version, but this one felt harder. I got some video of my last 4 sets. I wasn't happy with the way my lockout looked on the last snatches I posted while doing the 15sec version so I really concentrated on pulling the arm back today and standing tall. I think it looked better and I got some nice stretch and tension on my pecs, which I didn't get last time. I never realized how important it is to SEE your own form on moves and then be able to relate that to feel.



-TGU 32KGx10(alt sides every rep) 1set
Just had to end with some extended total body tension.

Bending on Monday

Thurs 6/12/08

Switched things around today and tried a new move. Here it is.

-Flip Clean+Press 24KGx1/1,2/2
24KGx3/3 8sets
This was fun. I've messed with it before but never this heavy or this volume. I got some video of my 8th set.



Alt w/

-Lawnmower Row 48KGx5/5 8sets

-Bending
I did my sweep workout tonight. I pushed on a piece of 5/16"x7" HRS that I cheat bent to 45 degrees. No bend but I got some good iso work in. Vo2 on Saturday.

Tues 6/10/08

I did a little bit of a back of week for today's moves. Felt like I needed it. R-phase in the morning and here is how tonight went.

-Zercher Deads 64KG(pipe+chain)x8 5sets
I got video of my third set. I love this little camera. I have never seen myself lift before. It'll be great to critique form.



-Swing Medley 24KGx5/5/5 every 30 sec for 5min
This was kinda fun. I did 1arm swing/ 1arm swing/ reg swing and had about 8 sec rest out of the 30.

-Sledge work
2 round of sledge twist and sledge toss

-Rev Curl(palming the KB) 18LBSx2/2 2sets
This was a cool move but pretty ugly. It's amazing how week the grip gets when the elbow bends on this move.

To many sessions in a row, tomorrow is a zzzzz day and that's it.