Dead lift day!
-Sumo Dead(2" pipe)
64KGx5 1set
88KGx5 4sets
This pipe just kills my grip.
-Suitcase Dead(1 1/4" pipe)
56KGx2/2 1sets
48KGx3/3 2sets
Had lose some weight cause of the first move. Hands are still fried.
-Clean+Jerk 20/20KGx10 3sets
Still trying to feel this move out. Some reps feel great and some just feel off. Keep workin' at it I guess.
-KB Pinch Grip 10lbs+20KGx1/1 5sets no rest
Tuesday, July 15, 2008
Mon 7/14/08
-Snatch vo2max(15:15) 16KGx8 30sets
Another one of my mini sessions to get a little sweat going and the lungs working. Serves as a nice warm up for the bending as well.
-Bending(leather wraps-12"x4")
-60D
-yellow nail
-blue nail
-1/4"x7" hex CRS(the one I have been working on, it went easy)
-Iso work on 1/4"x7" square CRS(thought I might get it, but still not there)
-1/4"x6" grade 5 hex cap(first one of these I have bent, felt good)
-3 yellow nails(trying to get comfortable with this under my chin, feels better every time)
Good day. The thicker wraps really helped with the size and type of steel and that's what today's session was about. Thursday I will cut some 7 1/2" and 8" pieces to push on as an attempt to make the 7" pieces feel more comfortable.
Another one of my mini sessions to get a little sweat going and the lungs working. Serves as a nice warm up for the bending as well.
-Bending(leather wraps-12"x4")
-60D
-yellow nail
-blue nail
-1/4"x7" hex CRS(the one I have been working on, it went easy)
-Iso work on 1/4"x7" square CRS(thought I might get it, but still not there)
-1/4"x6" grade 5 hex cap(first one of these I have bent, felt good)
-3 yellow nails(trying to get comfortable with this under my chin, feels better every time)
Good day. The thicker wraps really helped with the size and type of steel and that's what today's session was about. Thursday I will cut some 7 1/2" and 8" pieces to push on as an attempt to make the 7" pieces feel more comfortable.
Saturday, July 12, 2008
Sat 7/12/08
Taking a day off and limiting my activity to some z drills was just what I needed yesterday. But back at it today.
-Bent Press 24KGx3/3 5sets
I started with my arm closer to my side than I did last time. This made the move feel much different, way more lat. Got some video of it. I think it looks better than last time.
-TGU 40KGx1/1 1set
I messed around with the "Beast" for a few tries on each side. I got to the lunge position with my left, but then lost the balance of the weight.
-SSST 24KGx160 in 10min
I decided to make a little change with my snatches today. Instead of the 36:36 snatch work I tried the SSST. I have a goal of 200 in this and will try it every few weeks. This is 30 more than I did last time, which was in Feb.
-Sledge work
Front lever and front weaver 4x each.
-Bent Press 24KGx3/3 5sets
I started with my arm closer to my side than I did last time. This made the move feel much different, way more lat. Got some video of it. I think it looks better than last time.
-TGU 40KGx1/1 1set
I messed around with the "Beast" for a few tries on each side. I got to the lunge position with my left, but then lost the balance of the weight.
-SSST 24KGx160 in 10min
I decided to make a little change with my snatches today. Instead of the 36:36 snatch work I tried the SSST. I have a goal of 200 in this and will try it every few weeks. This is 30 more than I did last time, which was in Feb.
-Sledge work
Front lever and front weaver 4x each.
Thursday, July 10, 2008
Thurs 7/10/08
Kinda messed up how I want to pair things this week so I had a couple of types of cleans today. Normally I will split them up but whatever.
-BUC+P
20KGx5/5
24KGx5/5
28KGx1/1 5sets
24KGx2/2
24KGx3/3
Felt good overall. Not sure how my right side looks so I'll film it next time and invite some constructive criticism. The 28's got heavy but good test of my total body tension.
2KB Clean+Jerk 20KGx10 4sets
Wanted 5 sets but was done after 4. I felt good after seeing my 1KB clean+jerk from last week so I went with 2. Here's some video of my first set, tell me what you think.
-Bending
Had my Ironmind pad day today. I feel this was probably one of my most productive bending sessions yet. I received an email the other day full of great advice(thanks Ben!) and I really felt good with my position, even the 7" bars felt better. The pains in my hands that use to be there for a few days after a session are gone and replaced with a feeling of strength. Here are my bends in order.
-60D common
-yellow nail
-blue nail
-Iso push on 1/4"x7" Hex CRS(been working this thing forever with leather and got it to budge a little today with cordura, pretty cool!)
-blue nail
-yellow nail x 2
I feel really good with this weeks extra workouts. Ready for a rest day tomorrow, maybe some Z.
-BUC+P
20KGx5/5
24KGx5/5
28KGx1/1 5sets
24KGx2/2
24KGx3/3
Felt good overall. Not sure how my right side looks so I'll film it next time and invite some constructive criticism. The 28's got heavy but good test of my total body tension.
2KB Clean+Jerk 20KGx10 4sets
Wanted 5 sets but was done after 4. I felt good after seeing my 1KB clean+jerk from last week so I went with 2. Here's some video of my first set, tell me what you think.
-Bending
Had my Ironmind pad day today. I feel this was probably one of my most productive bending sessions yet. I received an email the other day full of great advice(thanks Ben!) and I really felt good with my position, even the 7" bars felt better. The pains in my hands that use to be there for a few days after a session are gone and replaced with a feeling of strength. Here are my bends in order.
-60D common
-yellow nail
-blue nail
-Iso push on 1/4"x7" Hex CRS(been working this thing forever with leather and got it to budge a little today with cordura, pretty cool!)
-blue nail
-yellow nail x 2
I feel really good with this weeks extra workouts. Ready for a rest day tomorrow, maybe some Z.
Wed 7/9/08
One of those mini training sessions I am trying to add in today.
-Snatch vo2max(15:15) 16KGx8 40sets
This really felt good today. My hips felt fast and my lockout position vertical.
-Card tearing
I quartered some cards that I had previously torn. I did 20, 25, and 30 cards with each had on top for a total of 6 tears. I think I finally found a good hold position for my bottom hand because the 30 card tears felt better than the 25s.
-Snatch vo2max(15:15) 16KGx8 40sets
This really felt good today. My hips felt fast and my lockout position vertical.
-Card tearing
I quartered some cards that I had previously torn. I did 20, 25, and 30 cards with each had on top for a total of 6 tears. I think I finally found a good hold position for my bottom hand because the 30 card tears felt better than the 25s.
Wednesday, July 9, 2008
Tues 7/8/08
-Sumo Dead(1 1/2" pipe)
64KGx5
112KGx5
120KGx5
136KGx3
120KGx5
Decided to go with the thinner(still thicker than an Olympic bar) bar and add some weight. Felt good. On the set with 136KG I had 3 bells hanging from each side for the first time. The unsteadiness of the weight definitely adds an element.
-Suitcase Dead(1 1/2" pipe)
64KGx2/2 2sets
56KGx2/2 1set
I think 64KG is to much right now, I had a real hard time holding a good position. Right grip is definitely weaker.
-Tabata Transfer Swings 20KGx5min
Good to move the hips quick after some heavy grinds.
-Sledge Twist 3/3 2sets
64KGx5
112KGx5
120KGx5
136KGx3
120KGx5
Decided to go with the thinner(still thicker than an Olympic bar) bar and add some weight. Felt good. On the set with 136KG I had 3 bells hanging from each side for the first time. The unsteadiness of the weight definitely adds an element.
-Suitcase Dead(1 1/2" pipe)
64KGx2/2 2sets
56KGx2/2 1set
I think 64KG is to much right now, I had a real hard time holding a good position. Right grip is definitely weaker.
-Tabata Transfer Swings 20KGx5min
Good to move the hips quick after some heavy grinds.
-Sledge Twist 3/3 2sets
Monday, July 7, 2008
Mon 7/7/08
Back at it after a long weekend in California. Fun time, but way to much good eating and good drinking. So now it's time for a good training session. I decided to do a shorter series of the snatch vo2max(15:15) and think I will add a few of these in during the week and see how it goes.
-Snatch vo2max(15:15) 16KGx8 30sets
Nice...quick...easy. Felt good to move and make the lungs work.
-Bending
60D common
Grade 2 hex cap
6-Yellow nails
I cut my wraps down from 12" to 8". This made it a little tougher, but I think I just have a harder time with the yellow nails than the blue ones. This is kinda weird but I think it's a flexibility/form issue. It'll get better, just gotta keep pushin' on the steel.
-Snatch vo2max(15:15) 16KGx8 30sets
Nice...quick...easy. Felt good to move and make the lungs work.
-Bending
60D common
Grade 2 hex cap
6-Yellow nails
I cut my wraps down from 12" to 8". This made it a little tougher, but I think I just have a harder time with the yellow nails than the blue ones. This is kinda weird but I think it's a flexibility/form issue. It'll get better, just gotta keep pushin' on the steel.
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