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.
Tuesday, September 30, 2008
Monday, September 29, 2008
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!
-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!
Sunday, September 28, 2008
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.
-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.
Friday, September 26, 2008
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.
-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.
Tuesday, September 23, 2008
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.
-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.
Monday, September 22, 2008
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!
-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!
Sunday, September 21, 2008
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.
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.
Friday, September 19, 2008
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.
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.
Tuesday, September 16, 2008
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!
-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!
Sunday, September 14, 2008
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.
-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.
Thursday, September 11, 2008
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!
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!
Tuesday, September 9, 2008
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.
-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.
Sunday, September 7, 2008
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.
-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.
Saturday, September 6, 2008
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.
-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.
Thursday, September 4, 2008
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!
-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!
Tuesday, September 2, 2008
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.
-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.
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