Sat 5/31/08

Got some good training in for the second day in a row. Here's how it went.

-Snatch vo2max(15:15) 24KGx7 30sets
This felt pretty strong. I did a little experiment during the protocol this session. I got my hands on a HR monitor and wore it. I checked it at 5 min intervals and the breakdown was 169, 178, and 178. Not bad for 15min. I recovered fairly quick too, within a couple of minutes.

-Overhead Windmill 40KGx2/2 3sets
A nice change from the doubles.

-Sledge Work
2 rounds of flips, front and rear.

Bending on Monday.

Fri 5/30/08

Had to get some training in tonight because I decided to skip last night and go out for margaritas instead. Sometimes it happens. But I did get after it tonight. Here's how it went.

-2KB BUC+P 16/16KGx6 5sets
This was fun. A good switch from the single BUP. I wasn't sure if the 16's would be big enough, but they were. Pressing 2 is a different feel than just one and adding the clean on every rep made a difference as well.

Alt w/

-Renegade Row 28/28x10/10 5sets
Lighter on the weight and more reps. The last 2 sets were a nice little challenge.

For bending I did a crushdown workout. I warmed up with a light bend and did about 15 min of iso work on a red nail(5/16"x7" CRS) that I cheat bent to 90 degrees.

I also made an interesting investment today. I ordered the R-phase and Neuro Warm Up 1 from Z Health. I'm excited to see how it is. Vo2 work this weekend.

Mon 5/26/08 and Tues 5/27/08

MONDAY

Just did my kink workout for some bending. Nothing big just a couple easy bends for a warm up and some iso work on the 1/4"x7" square(CRS). Pushed for awhile but couldn't kink it.

TUESDAY

-Zercher Deads 80KG(pipe+chain)x5 5sets
Went a little heavier than last week and felt pretty good. I'm starting to like this move.

-1 Arm Swing 28KGx5/5 every 30 sec for 10 min
200 swings total

-Sledge work
2 rounds of 3 different types of levering and 1 round of wrist curls and extensions

Ripped a deck of cards to finish the night. I got through it but not very fast. Think I might go down in cards and work on faster and cleaner technique.

Sun 5/25/08

Me and a handful of people put down about 15 pallets of sod yesterday so I counted that as my training and pushed Saturday's stuff to today. For a bit of fun I decided to test my mental ability to push. Here's how it went.

-Snatch vo2max(15:15)
16KGx8 60sets
16KGx7 20sets

That's 40min of the 15:15 protocol! Pretty significant PR for me. I decided on 80 sets but thought I would make the split 50 sets and 30 sets. This was very mentally challenging. 40 min is a long time to think about how... tiring... tedious... painful... but also a long time to think about... hiking the bell... hip snap... lock out...pull the bell down. Good stuff. Bending on Monday.

Thurs 5/22/08

Took a rest day on Tues but back at it today.

-Zercher Deads 64KG(+pipe and chain)x5 5sets
Wanted to add some round back lifting and see how that goes. Also saved my grip for the BUPs and bending.

-BUP 24KGx3/3 5sets
Upped the weight for a nice little challenge.

Bending
-Sweep workout
I warmed up with 3/16"x5" CRS and 1/4"x7" HRS bends. For the workout I cheat bent 1/4"x7" square CRS to 45 degree and was able to close it in about 15min. Very cool this is the toughest bend I have done.

Sodding the yard this weekend so not sure what kind of training I'll get in.

Sat 5/17/08

Got it done quick today. Have to head out of town for my sister's graduation from high school this weekend. Here's how it went.

-Snatch vo2max(15sec) 24KGx7 20sets
This got the heart rate up.

-Bottom Up TGU 16KG alt arms for 10min
Not sure how many I got but it wasn't a lot. This was ridiculously hard for only having 16KG in my hand.

-Sledge twist, toss, and flick(front and back) 2rounds

More bending on Monday

5/15/08

Got some good grinds in tonight. Here's how it went

-BU Press 20KGx7/7 5sets
I got the first 3 sets and then had to come back and pick up a rep or 2 after I lost the balance on the last 2 sets.
Alt w/
-Renegade Row 32/32KGx7/7 5sets

The bending was pretty fun tonight. Some various steel stock that I ordered arrived. Here is the run down.

-5" 3/16"Round Cold Rolled Steel(2 of these)
-5" 3/16" Hex CRS
-5" 3/16" Square CRS(noticeably tougher)
-7" 1/4" Round Hot Rolled Steel(softer than CRS)
I also tried the yellow nail(7" 1/4" Round CRS) but my hands were done. I'll start a bending program I found on dieselcrew.com next Monday. This will add some organization and hopefully some progression to my bending.

Tues 5/13/08

- 2" Bar Sumo Deads 64KGx5 1set
112KGx2 3sets
88KGx5 3sets

-1 Arm Swing x5/5 every 30sec for 10 min
I used a 32KG for the first 5 min and a 24KG for the second 5 min. 200 total swings.

-Sledge Levering
I did one set of every lever I know. Front weaver swing, rear weaver swing, sledge twist, lever to nose, and front sledge raise. I think this was it, I did between 3 and 5 reps on them all.

I also ripped a 52 card deck. I got the number I wanted now I have to work on getting through them faster.

Mon 5/12/08

Just did a little bending tonight.
- 2 60D common nails - 6"
- 60D common nail - 5"
-Grade 2 Hex Cap - 6"
-Grade 2 Hex Cap - 5"
-Yellow Nail(already had a kink in it)

Sat 5/10/08

Good workout today. Got a PR with the snatch vo2max protocol and bending. Here's how it went.

-Snatch vo2max(15 sec) 20KGx7 50sets
That's 12 and 1/2 mins of balls to the wall snatchin'!

-2 KB Windmill 32/32KGx4/4 3sets

I followed the KB's with a few bends done double overhand(this is my favorite style for now). I got a grade 2 bolt, a 60D common, and a yellow that I had slightly bent a few days ago but couldn't finish. FINALLY I got that damn yellow nail shut! I also ordered various stock of cold rolled and hot rolled steel that should be in next week. There will be some good bendin' coming up in the next few weeks.

Thurs 5/8/08

Got a quick one in today because I went to see my sister play softball. Here's how it went.

-BU Press 20KGx5/5 5sets
Alt w/
-Renegade Row 32/32KGx5/5 5sets

I also bent 10 green nails in less than 10 min. I've been using double over hand technique and like it. Now I need to find some thing between a green and yellow nail to bridge the gap.

Mon 5/5/08 and Tues 5/6/08

Monday:
Just some bending. Tried double overhand style. I've been reading an article frome diesel crew and I think I will start adding a bit more structure to my bending starting Thursday.

Tuesday:
I got Kendra to go through some moves with me today. Here's how it went.

-Snatch vo2max(15sec) 24KGx7 10sets
Just wanted to try the heavier weight. I could have went more I didn't want to kill Kendra on her first vo2 workout(she used the 8 not the 24).

-Swing 32KGx15,14...3,2,1
Kendra used the 12 and we did you go I go style. This was tough and ended Kendra's part of the workout.

-1 1/2" Bar Sumo Dead 112KGx3 5sets
Felt good but I had a hard time getting 3 on the last set. My grip is just gone by then.

-Sledge Twist 10LBSx3/3 3sets
Thats it. Might take tomorrow off.

Thurs 5/1/08

I had a quick session tonight but used a very fun toy that I made. I haven't dead lifted in quite awhile because I haven't had a bar at home. Well, I fixed that. I had a guy I know get me 6' pieces of 1&1/4" and 1&1/2" pipe and ran a chain through the middle of them to hook KB's on(I think I saw something like this on KJ's blog). I just tried the 1&1/2" tonight and it was intense. I pulled conventional and sumo both from a platform and a 32 and 28KG on both sides was closing in on all I could take. The thick handle was tough but the swinging weight is what made it really hard. Here's how it went.

-Conventional Dead 32/32KGx5 2sets
-Sumo Dead 32&28/32&28KGx2 3sets

I'm not sure what the pipe and chains weigh but it's no more than 20LBS.

I also got through 45 cards tonight. It took a couple minutes. I can't get over how much this takes out of me, so once again I ended the night with the rip.