Friday 2/27/09

Afternoon:

Pullups - 2 sets 11, 7
Pushups - 2 sets 20, 15
Goblet squat with 32kg bell - 2 sets of 6
Lunges with 16kg bell in each hand 2 sets of 10
16 kg snatches 15+15
Hindu squats - 50

I felt dragging today. I was supposed to do a Max VO2 day but I wanted to take it easy a bit and recover well. I'll start the tuned up routine next week. I did a bunch of different things just messing around.

Thursday 2/26/09

Evening:

Deadlift - 2x5 135, 3x3 235, 3x2 245, 3x1 260

It looks like Jordan was right about the volume of pullups along with snatching. The snatches definitely hit similar muscles and I'm pretty sure I'm doing way too much for those muscles.

I'm going to do a quick revamp of my routine for the last few weeks before the TSC and make sure I feel strong. Taking the volume down a bit should help with my recovery.

It doesn't help that work is crazy right now.

Wednesday 2/25/09

Morning:

Pullups - work sets of 3 with 60 seconds rest between all sets - 3 sets of l-sit pullups, 3 sets of chinups, 3 sets of l-sit pullups
Hindu squats - 50
Pushups - 3 sets of 16

Evening:

32kg get up into the sitting position. 1 rep each side.
24kg tgu - 15 minutes alternating sides.
24kg snatches 5+5 every 55 seconds for 9 minutes & 10 seconds - 100 total
32kg two handed swings 10 sets of 10 on the minute - 100 total

I was stupid on the 24kg snatches...my grip was breaking down on my left just enough that I started catching my callouses on the last set and I insisted on finishing all 5 trying to compensate. I know the smart thing to do would be to stop right then and there. I can tell by the dark spots on the bottom of my callouses that there must have been a bit of tearing underneath. I just took them down yesterday so at least they were pretty flat.

I can't bitch though...if I tweaked anything including my back because I just had to do those last 5 reps it's my own fault.

Tuesday 2/24/09

Morning:

Pullups - ladders 1, 2, 3, 4, 5, 6, 7, 5, 5
Pushups - 3 sets of 16

I didn't do my scheduled workout (tgu and heavy swings) this evening as I developed a bad headache and felt irritable and weak. Seemed like a good time to take extra rest time.

The morning was great though. I got my ladders to 7 reps which topped last week. I'm going to see if I'm still progressing in the next week or two. Training pullups is not like training anything else it seems.

Monday 2/23/09

Morning:

Pullups - 5 maximum effort sets - 11, 7, 5, 5, 4
Pushups - 3 sets of 16

Evening:

Max VO2 - 16kg bell 15/15 protocol - 72 sets of 7 reps

Another good day. I got to use my new Dragondoor 16kg bell for my Max VO2 and I was loving it. The handle feels WAY better than the Apollo bells did.

I was hoping for 1 more max rep in my pullups but the reality is I'm still at 11. I got a bit over halfway up for a 12th. Maybe next week. The Armstrong pullup program does say that I'll most likely pick up reps on the last few sets first before I get more up front.

Friday 2/20/09

Morning:

Pullups - ladders 1, 2, 3, 4, 5, 6, 6, 4
Pushups - 3 sets of 16

Evening:

Max VO2 - 16kg bell 15/15 protocol - 80 sets of 7 reps

One more pullup on the second to last set of the ladders and one less on the last set. I repeated day 2 as that was the hardest day.

Max VO2 was a little easier than the last time I hit 80 but I'm still not owning the 80.

Good day though.

Thursday 2/19/09

Morning:

Pullups - work sets of 3 with 60 seconds rest between all sets - 28 sets of pullups - 84 total
Pushups - 3 sets of 16

Evening:

24kg one handed swings 1 set of 20 alternating hands each rep

Deadlift - 2x5 135, 3x3 230, 3x2 245, 3x1 260

Good day. I could probably have squeezed a few more worksets of pullups in this morning, but I was starting to lose form a bit on the 3rd rep of the last sets. Next week I'll do worksets of 3 on Wednesday and then do worksets of 4 on Thursday.

Deadlifts were fine. Weight went up no problem.

I'm around 192 right now. I'm just eating carefully, but the warrior diet is not being used at the moment. 6 smaller meals a day and I notice I feel a little stronger.

Wednesday 2/18/09

Morning:

Pullups - work sets of 2 with 60 seconds rest between all sets - 3 sets of pullups, 3 sets of chinups, 3 sets of pullups

Pushups - 3 sets of 16

Evening:

32kg get up into the sitting position. 1 rep each side.

24kg tgu - 15 minutes alternating sides. The first 2 reps on each side I did a windmill at the top.

24kg snatches 5+5 on the minute for 10 minutes - 100 total

32kg two handed swings 10 sets of 10 on the minute - 100 total

I'll try pullup worksets of 3 reps tomorrow morning and see how many sets I can do.

For my 24kg snatches I figure I'll start with 100 in 10 minutes and lower the time for each set by 5 seconds each week. That way I'll be used to the volume I'm shooting for (100 reps) and get my body used to compressing the period of time I do them in.

Tuesday 2/17/09

Morning:

Pullups - ladders 1, 2, 3, 4, 5, 6, 5, 5

Evening:

24kg tgu - 15 minutes alternating sides

24kg two handed swings 5 sets of 20 on the minute - 100 total

Pushups - 3 sets of 15 gtg

I'm going to give the Armstrong pullup plan a go for the next 4 weeks. I have found that doing pullups often during the fighter pullup program has helped me get stronger. I'm thinking this plan will be similar but not require as many full rm sets like the fighter pullup program does. It seems like a solid plan. My current rm is 11.

I put the squats aside for tonight to see if giving it a break this week will help my left knee feel better quicker.

Monday 2/16/09

Morning:

Fighter pullups - 11, 10, 9, 8, 7

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 70 sets of 7 reps

As my reps get higher I'm thinking I want to skip 2 reps down each set of the fighter pulllups. I'll give it a chance to see how I do. It didn't help that I pigged out on chocolate yesterday and gained a couple of pounds. :)

Max Vo2 went well. I'm trying to get the left side to work as efficiently as my right.

Friday 2/13/09

Morning:

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

Evening:

Max VO2 - 35kg bell 15/15 protocol - 80 sets of 7 reps

Well...I definitely didn't "own" the 80 sets but I got em done. The last 10 were tough and my left elbow is a bit sore. I'm going to go chill out now.

Thursday 2/12/09

Morning:

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

Evening:

24kg two handed swings 1 set of 20
24kg snatches 1 set of 5+5

Deadlift - 2x5 135, 3x3 230, 3x2 245, 3x1 260

Everything seemed to work like it should. My knee is feeling a bit better today which is good.

I'm slowly leaning out. I'm at 194 as of today. I definitely don't want that to drop quickly. I need to eat a lot at night now that I'm back on the warrior diet (and enjoying it very much).

Wednesday 2/11/09

Morning:

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

Evening:

24kg tgu - 15 minutes alternating sides

24kg snatches 6+6 on the minute for 5 minutes - 60 total

32kg two handed swings 10 sets of 10 on the minute - 100 total

I have a funky left knee right now. I'm not sure what's doing it, but I have a feeling the squats aren't helping it get better. I'll see how it does in the next few days.

The snatches were tough. It didn't help that I just cranked the heater in the house and didn't use any chalk. Better for the ol' grip I suppose. My right side feels much stronger than my left right now.

Tuesday 2/10/09

Morning:

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

Evening:

Squats - 2x5 135, 1x5 165, 4x3 165

16kg bu press - 3 ladders of 2 rungs military press
24kg press - 2 ladders of 2 rungs c&p

I didn't feel strong tonight. I'll keep repeating this weight until I get 5x5 strong squats.

Monday 2/9/09

Morning:

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

Evening:

Max VO2 - 16kg bell 15/15 protocol - 70 sets of 7 reps

This was going to be my light day for Max VO2 and I was targeting 60 sets, but...I just had to do some more.

Saturday 2/7/09

Afternoon:

Pullup test - 11 bw pullups

Max VO2 - 16kg bell 15/15 protocol - 72 sets of 7 reps

The 11th pullup was questionable....but height-wise the chin was over the bar. I definitely need to lean down. Time to jump back on the warrior diet.

Max VO2 was fine. I'm feeling the hike back, and the hard style snap coming into place pretty good with the 16kg. I need to keep paying attention to keeping the lockout vertical.

Friday 2/6/09

I saw Jordan today and went through my squatting and my deadlifting. I squatted somewhere around 200 lbs which was a pr and I pulled 300 lbs which was a pr and my original goal for April.

Thursday 2/5/09

Evening:

24kg tgu - 15 minutes alternating sides

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

24kg two handed swings 6 sets of 20 on the minute - 120 total

My plan is to increase the snatches 1+1 each week and to work on the increase in my sets of 20 swings on the minute.

Wednesday 2/4/09

Evening:

32kg two handed swings 3 sets of 20, 15, 10
24kg snatches 1 sets of 5+5

Deadlift - 2x5 135, 3x3 235, 3x2 245, 3x1 255

I'm not really grinding yet, but the dl is feeling heavier for sure. I wish I could dump the barbell faster on the way down, but I'm working out in my garage right below the lady that lives above. I think I'll get some more rubber padding for the sides until I can get some bumper plates and I build my own platform. I'm at a point where I don't want to have to lower it too slowly.

Tuesday 2/3/09

Evening:

Max VO2 - 16kg bell 15/15 protocol - 60 sets of 7 reps

Felt good. I have stuff to work on that Jordan mentioned and I tried to get my arms more vertical on the lockout and use the backswing. The groove on the 16kg snatches is different than with the 24kg, but I'll be getting some 24kg snatches in starting this week.

Monday 2/2/09

Evening:

32kg two handed swings 5 sets of 10

Squats - 1x5 100, 2x5 135, 3x5 155

5 ladders of 2 rungs of presses (24kg c&p for singles and 16kg bu military press for 2) alternating with 6 pullups until the last 2 sets of pullups which I did 4

I'm really trying to work on my squat form while the weight is still light. I'm starting to feel a groove and trying to get "ass to the grass".