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.