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.



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-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.

Mon 6/9/08

Just some bending. I worked on a piece of 5/16"x7" HRS for about 20min but couldn't put a kink in it. Kind of disappointed but got some good iso work in. I felt my back really working to push for the first time. I finished with a blue nail and got some video.

Sun 6/8/08

Another crazy day in the basement Sipes built. It was snatch vo2max day and Kendra decided to join me. It was her first time for the protocol and she did very well. Here's her numbers.

-Snatch vo2max(15:15) 8KGx6 40sets
This was great work!

I decided to go after a PR myself. He it is.

-Snatch vo2max(15:15) 16KGx8 80sets
This is intense but it feels better the deeper I get into it. Sounds crazy, I know.

-TGU 40KGx1/1 1set
Did this one just for fun.

I'm also excited because I picked up a little video camera and got my last 6 sets of snatches. I'm gonna try and put it on here. Not very good with computers, I'm lucky I figured out how to use this blog site.




There it is. Let me know what you think. More bending on Monday.

Thurs 6/5/08

Got to train with Kendra again today. She is settling into a nice little routine. Here's how my night went.

-BUC+P 20KGx3/3 1set
24KGx3/3 4sets
28KGx1/1 1set
Felt nice to get some heavier weight in my hands after last weeks lighter double KB work. I just had to try the 28 at the end. The left side was good, the right side went up good but lost balance on the way down.

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-Renegade Row 40/40KGx5/5 5sets
This felt pretty heavy to me. I got it done and the form felt good but I will probably back off the weight and up the reps a bit for the next few sessions.

-Bending
Today was my volume day! I've been waiting for this one. I got 10 total bends in.
1/4"x7"HRSx8
1/4"x7"CRS(yellow nail)x1
1/4"x6"CRS(blue nail)x1
I had the camera out and pointed at me ready to bend the blue and the battery died! Of course the charger is at her parents. I don't know, sooner or later everything will click and I will get some pics up. Vo2 on Sat.

Tues 6/3/08

I got to train with Kendra today which is always nice. I had a bit of a heavier day planned so we didn't do the same stuff but we both got some good work in. Here's how my day went.

-Z-Health Neural Warm-Up Level 1
I got it in today so I had to try it. Cool stuff but needs work. I'll also be working on the R-Phase stuff to see how it goes.

-Zercher Deads 88KG(pipe+chain)x5 5sets
This was pretty heavy for me. The last set was definitely the last set. I think I'll do a back off day next week and then work the grip with my deads for a few weeks.

-Swings 32KGx15 at the top of the min for 10 min
That got me 150 total.

-Sledge work
3 rounds of front lever to nose, front decline, front weaver, and rear weaver. Grip is fried so I am done. Volume work for bending on Thurs. This should be fun!

Mon 6/2/08

Just some bending tonight. I got the welding apron that I ordered today. It's thicker leather and I like the way it feels. I cut some 4"x10 1/2" strips and went after the same piece of square stock I've been working on for the last couple of weeks. No kink so I ended up pushing some isos for a bit. I'll get that thing sooner or later. I had to save face and bend something, so I grabbed a yellow nail(1/4"x7" CRS) and bent it. That felt good so I grabbed a blue(1/4"x6" CRS) and bent it. PR right there! Decided to end the night on that one. Good stuff!