Wednesday 12/31/08

Morning:

Fighter pullups - 10, 9, 8, 8, 7

Afternoon:

Squats - 5x135, 5x135, 4x145, 3x145, 3x145

Did the swing/hindu squat portion of Dave Whitley's Brutal Minimalist Fitness routine with the 24kg bell. I had to break the second set of swings up into 34+6. The whole thing was done in 15:00 approximately.

I have a way to go with my squats.

I hit the first 50 sets of swings driving the bell to shoulder height. Still didn't make the second set of 40 but I'm improving.

Tuesday 12/30/08

Morning:

Fighter pullups - 10, 9, 8, 7, 7

Evening:

High volume pressing - 5 ladders of 5 rungs mp ladders with the 16kg bell with 3 24kg rows in between rungs.

The presses smoked my shoulders pretty good.

I got my new power rack assembled and ready for use. It's a Powertec power rack and I'm very happy with the quality of it all.

Monday 12/29/08

Morning:

Fighter pullups - 10, 9, 8, 7, 6

Evening:

Max VO2 - 16kg bell 15/15 protocol - 50 sets of 7 reps.

I'm thinking that the fighter pullup plan really agrees with me. I'm feeling stronger ever time. I didn't even have to rest a lot between the sets of 10, 9 & 8 like I would have had to a few weeks ago. I think I might stay on this for a week or two more and see what happens.

The Max VO2 was my first go around with this. I was miscounting for almost the whole time and thought I was only halfway to my goal for today of 50 total sets of 7 reps. LOL! I was panicking and thinking "shit...this is going to look weak posted on my training blog".

Anyway...I got my 50 sets in and I had some more in the bank. Jordan told me not to kill myself adding sets so I'll ease my way to 80.

Friday 12/26/08

Morning:

Fighter pullups - 9, 9, 8, 7, 6

Afternoon:

24kg C&P - 5 ladders to 2 rungs each arm alternating with sets of 5 bent over rows each arm

Light swings - 24kg - two handed - 10, 20, 20

The bell is popping up to shoulder height much more easily now. I was pretty congested and it was hard to breathe so I kept it to the 50 total swings.

Thursday 12/25/08

Morning:

Fighter pullups - 9, 8, 8, 7, 6

Throughout the day I did gtg pistols - 5 for the first set and 3 more of 4

Wednesday 12/24/08

Morning:

Fighter pullups - 9, 8, 7, 7, 6

Afternoon:

24kg C&P - 5 ladders to 2 rungs each arm alternating with sets of 3 bent over rows each arm

Did the swing/hindu squat portion of Dave Whitley's Brutal Minimalist Fitness routine. I had to break the first 2 sets of swings up into 42+8 & 30+10. The whole thing was done in 14:30 approximately.

Not bad considering I'm still sick. I should be able to do the whole thing in complete sets under 14:00 sometime soon I'm thinking.

Tuesday 12/23/08

Morning:

Fighter pullups - 9, 8, 7, 6, 6

Throughout the day I did about 5 - 6 sets of gtg pistols. First set was 5 reps the rest were 4 reps.

My shoulder is getting less sore and my cold is starting to go away. I restarted the week of pullups because I didn't own 10 when I tried them...whether it was because of my cold or not it fits with the backoff week intentions.

Monday 12/22/08

Morning:

Fighter pullups - 9, 8, 7, 6, 5

Afternoon:

24kg C&P - 8 sets of 1 each arm alternating with 3 bent over rows each arm between sets.

24kg two handed swings - 12 sets of 15 on the minute

I have a cold and I was feeling beat up so I took the weekend off and will have a light week this week. This will help with the craziness of Christmas and give me a good backdown week to get ready for the new routing Jordan put together for me. I'll start that on the 29th when we get back from my Mom's house.

Thursday 12/18/08

Morning:

Fighter pullup program - bw pullups 9, 8, 8, 7, 6

Evening:

5 sets of 20 2 handed 24kg swings alternating with 20 hindu squats

Deadlift - 1x5 135, 1x5 135, 1x4 210, 1x4 210, 1x5 190, 1x5 190

3 sets of 3 zero momentum situps done slowly with no falling through on the way down.

Throughout the day I did 4 sets of 4 pistols each leg.

Wednesday 12/17/08

Morning:

Fighter pullup program - bw pullups 9, 8, 7, 7, 6

5 sets of 20 2 handed 24kg swings alternating with 20 hindu squats

5 sets of ladders with 2 rungs (1 ,2) 24kg c&p each arm alternating with 5 bent over rows each arm

4 minutes of swings - 80 total.

Tuesday 12/16/08

Morning:

Fighter pullup program - bw pullups 9, 8, 7, 6, 6

Evening:

2 handed 24kg swings 5 sets of 20

Deadlift - 1x5 135, 1x5 135, 1x5 205, 1x5 205, 1x5 185, 1x5 185

3 sets of 3 zero momentum situps done slowly with no falling through on the way down.

Throughout the day I did 5 sets of 4 dips and pistols each leg.

Monday 12/15/08

Morning:

Fighter pullup program - bw pullups 9, 8, 7, 6, 5

I've gained thickness in my lats from the low rep weighted pullups but I could feel a bit of loss in the endurance. I'll see how a week or so of lots of bw pullups will affect me.

Evening:

5 sets of 1 handed 24kg swings 10+10 alternating with 20 hindu squats

5 sets of 1 24kg c&p each arm

24kg snatches - 5+5 on the minute for 5 minutes. 50 total.

Jordan was right that I should be shooting for 80 reps with the 24kg bell at the TSC in April instead of the sissy 60 I was shooting for. I just did 50 in 5 minutes - it wasn't that bad and I haven't even done any serious snatching yet.

I do have some soreness in the front of my trap from pulling the bell up. I know that I need to work on my hip snap so everything else has to work less.

Saturday 12/13/08

Afternoon:

5 sets of 20 hindu squats
5 sets of one handed swings 10+10 for 100 total.

5 ladders of 2 rungs C&P ladders with 24 kg alternating pullup ladders with 20 lb for all 5 ladders. The 2nd rung of the last 3 ladders I had to dip a bit on the left side to get it up. All were lowered slowly.

Did the swing/hindu squat portion of Dave Whitley's Brutal Minimalist Fitness routine. I had to break the first 3 sets of swings up into 40+10, 30+10 & 25+5. The whole thing was done in 16:30 approximately.

I have decided to really focus on swings after Jordan gave me tips on improving my hip drive and showed me that I was settling into doing just enough to perform the swing. Trying to make each swing, one or two handed, pop the bell up to shoulder height with my hip drive and keeping my upper body from going too horizontal made the intensity of my swings work me hard. That's a good thing.

If I'm going to be a snatching machine I better "own" my swings.

Thursday 12/11/08

Pistol and dips gtg throughout the day. 5 sets of 4 each.

I felt a bit beat up and under the weather today so I gave myself a day off for the first time in a while.

Wednesday 12/10/08

Evening:

Jump rope 5 rounds of 2 minutes with 20 24 kg two handed swings in between and after rounds.

5 ladders of 4 rungs C&P ladders with the 16 kg bell (with 2.5 lb plate duct taped to it) with pullup ladders 20 lb plate for 3 ladders.

Rolled the dice and did 4 minutes of swings on the minute for 85 swings with the 24 kg bell. 1 sets of 25 and 3 sets of 20.

I didn't feel that strong today - I missed my very last pullup. I can't be too bummed about it as it has only been a week since I've been doing the full 5 ladders. I got my workout done though and that's what counts.

Tuesday 12/9/08

Evening:

2 handed 24 kg swings 30, 20, 30, 20

Deadlift - 1x5 135, 1x5 135, 1x5 155, 1x5 155, 1x5 200, 1x5 180

3 sets of 3 zero momentum situps done slowly with no falling through on the way down.

Throughout the day I did 5 sets of 3 dips and pistols each leg.

Monday 12/8/08

Evening:

Jump rope 5 rounds of 2 minutes with 20 24 kg two handed swings in between rounds and after.

5 ladders of 3 rungs C&P ladders with 16 kg alternating pullup ladders with 20 lb for 3 rungs for all 5 ladders. I used the 24 kg bell for the single c&p beginning each ladder.

Rolled the dice and did 8 minutes of snatches with the 16 kg bell.

I did 128 snatches in that time (8 sets of 8+8).

Saturday 12/6/08

Afternoon:

Jump rope 5 rounds of 2 minutes with 20 24 kg two handed swings in between rounds and after.

5 ladders of 5 rungs C&P ladders with 16 kg alternating pullup ladders with 20 lb for 3 rungs for all 5 ladders. I used the 24 kg bell for the single c&p beginning each ladder.

Rolled the dice and did 4 minutes of swings with the 24 kg bell. 95 swings.

Thursday 12/4/08

Evening:

1 handed swings 2 sets of 10+10
2 handed swings 2 sets of 20

Deadlift - 1x5 135, 1x5 135, 1x5 195, 1x5 175

3 sets of 5 loaded cleans with 24 kg alternating 1 tgu 24 kg each side.

Dl felt lighter than Tuesday.

Gtg pistols and dips today 5 sets of 3 throughout the day.

Wednesday 12/3/08

Evening:

Jump rope 5 rounds of 2 minutes with 10 24 kg two handed swings in between and after rounds.

5 ladders of 4 rungs C&P ladders with the 16 kg bell with pullup ladders 20 lb plate for 3 ladders.

Rolled the dice and did 6 minutes of swings on the minute for 140 swings with the 24 kg bell. 4 sets of 25 and 2 sets of 20.

I did 5 ladders of 3 rungs of the pullup ladders with 20 lbs for the first time today! The 3rd rung of the last two ladders was just touching the bottom of my chin and not the middle of my neck but it's definitely progress. Stoked.

Tuesday 12/2/08

Morning:

Rolled the dice and did 10 minutes of snatches with the 16 kg bell.

I did 144 snatches in that time (6 sets of 8+8, 4 sets of 6+6). I'm still doing more than I should I suppose but I want to snatch! I got a bit better feel for the point where I punch the bell up. It's lower than I was originally doing it and it works much better.

Pistols - 5 sets of 3 each leg

Pistols were a bit shaky on the left leg. I'm pretty sure it's mental as my knee is still a bit sore from tweaking it some weeks ago.

Afternoon:

1 handed swings 3 sets of 10+10

Deadlift - 1x5 135, 1x5 135, 1x5 190, 1x5 170

The weight is starting to feel heavier now. :)

I also did gtg dips today 4 total sets of 5

Monday 12/1/08

Evening:

Jump rope 5 rounds of 2 minutes with 10 24 kg two handed swings in between and after rounds.

5 ladders of 3 rungs mp ladders with the 16 kg bell with pullup ladders with 20 lb plate matching in between rungs for 3 ladders and 15 lbs for the last 2 ladders.

I forgot to snatch after the pressing ladders. I'll get some snatching in tomorrow to make up for it.