Light Ladder Day and Bending - 8/5/08

Wasn't feeling it yesterday so I moved the session to tonight. Not real sure how I want this phase of the training to go but it will be something like this.

-C+P 24KG,32KG,40KG(push press)x1 5ladders
Alt w/
-Pull Up BWx1,2,3 5ladders
Not sure if I want to add more variety in weight for the med. and heavy days and stay at 1 rep sets or add a rep to each of these 3 weights for the med. and heavy day. Hope that makes sense, if not it will tomorrow.

-Snatches 28KGx5/5 5sets
Did these with fairly little rest between sets, but kept the rest low because it's suppose to be the light day.

-Bending(all 7" bars)
This was awesome! I started a new program today that is designed to get me bending the red nail. Ben Edwards is an elite bender that has really went out of his way to help me with my new addiction. Tonight I made a few more adjustments that he suggested(larger wraps and less nail in the wrap) and really surprised myself. Here's the bends.
-9/32" drill rod - kinked to 92-93 degrees in 30 sec
-19/64" drill rod - kinked to 98-99 degrees in 30 sec
-5/16" CRS - kinked to 90 degrees in 30 sec
I felt like I could have closed all of these bars if that was what the workout called for. Since it was a kink workout I felt like I did exactly what I needed to. Can't wait till Thursday's session.

Heavy Ladder Day - 8/2/08

I went big with the ladders today, at least for me. Actually the further I went the better I felt.

-C+P 32KGx1/1,2/2,3/3,4/4,5/5 5ladders
Alt w/
-Pull Up BWx1,2,3,4,5 5ladders
I am pretty happy with the completed ladders. Here is where I want to go now. Mon and Wed ladders will be done with one rep sets and increasing weight. This will allow for a few heavy presses but a break in the volume. Next Sat I will pull out the "Bulldog" and see how far I can get on ETK style ladders. As far as the pull ups go I will keep next week the same as this week and then on Sat go to one rep sets with increasing weight just like this weeks presses. I want to try this format for a few cycles and see what happens.

-TGU 32KGx1/1 1set
I wanted to do more than this but the ladders took their toll and my lockout position was really fading.

Variety Day - 7/31/08

Did a few things different tonight and had a pretty solid session doing so.

-1 KB Front Squat
40 KGx5/5
48KGx1/1
The "Beast" was a lot heavier than I thought it would be.

-Pistol 16KGx3/3 2sets
Just put this one in to see how it went. Felt good for not having done it in awhile.

-Snatch
24KGx10 on the right then I taped the hands to keep them from ripping.
24KGx10/10/5/5/5/5
Just a little practice.

-Bending(IM pads and all 7" in length)
1/4" CRS
1/4" hex CRS
5/16" HRS(cheat bent to 45 degrees then closed)
5/16" HRS(iso push for 10 min or s0, no movement)
2-1/4" hex CRS

-Juggling Practice 12KGx15min
Got some moves that I wasn't able to land last time.

Day off tomorrow, probably some Z work.

Medium Ladder Day - 7/30/08

Great session tonight! I am really feeling comfortable tensing the entire body and using the power breathing for these clean and presses. I definitely could have done more. Here's how it went.

-C+P 32KGx1/1,2/2,3/3,4/4 5 ladders
Alt w/
-Pull Up BWx1,2,3,4 5 ladders
The pull ups are feeling strong too. I think I may alternate weeks of BW ladders with weeks of single rep progressive weighted ladders. Give me your opinion.

-Swing 32Kgx207 in 10 min
I did these in sets of 10 every 30 sec till the end and then I snuck 7 more in before the bell.

Squats and bending tomorrow. Also, I'm going to try and get some video of a few TGUs this weekend.

Variety Day - 7/29/08

Quick one tonight, saving up for Wednesday.

-KB Suitcase Dead 48KGx5/5 3sets
Trying to figure out how to attach another KB to the "Beast" for this one. Best answer is still getting a barbell.

-Hanging Leg Raise BWx5 3sets

That's it. Wanted to do some juggling practice, but the rain put a stop to that.

Light Ladder Day + Bending - 7/28/08

Still a little tender from Saturday's session, the volume got me. Here's how today went.

-C+P 32KGx1/1,2/2,3/3 5 ladders
Alt w/
-Pull Up BWx1,2,3 5 ladders
It felt good to get some heavier weight back over head. I'm hoping to get 5 ladders of 5 with the 32KG this coming Sat.

-Snatches 32KGx5/5 5sets
I took my time with these because it is supposed to be my light snatch day.

-Bending(4"x12" leather pads)
I got 2 grade 5 hex caps closed tonight, but the thing I thought was cool is that I got a red nail that had been cheat bent to 90 degrees to move about 10 degrees. When I cheat bent the red I got it way off center so the nail felt very awkward in my hands and it still moved a little so I'm very happy with that.

Heavy(Sort of) Ladder Day - 7/26/08

So I was in Chicago visiting friends on Saturday and they took me to there gym, witch has kettlebells. That was the good news, the bad news is that the heaviest one weighed 40 lbs and they were made by Power Systems. They tore my hands up. Dragon Door definitely makes a superior product! Anyway, they were better than nothing and here is how the day went.

-C+P
40LBSx1/1,2/2,3/3,4/4,5/5 5 ladders
Alt w/
-Pull Up
BWx1,2,3,4,5 5 ladders

I also got some light deads in while critiquing my buddies form. I wasn't really expecting to get a session in today so it was a pleasant surprise. Anyway, back to the 32KG this week and hopefully starting on the 40KG soon.