-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!
Thursday, September 11, 2008
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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