Monday 11/30/09

Afternoon:

Back squat - 45lbs 3x5, 55lbs 1x3, 75lbs 1x2, 95lbs 3x5

Bench press - 45lbs 2x5, 55lbs 1x5, 75lbs 1x3, 95lbs 1x2, 110lbs 3x5

Deadlift - 53lbs 2x5, 97lbs 1x3, 135lbs 1x2, 165lbs 1x5

Kettlebell swings - 16kg 5x17 on the minute

Another successful training session. Just gotta keep em coming like clockwork, eat and sleep.

Friday 11/27/09

Afternoon:

Back squat - 45lbs 3x5, 50lbs 1x3, 75lbs 1x2, 90lbs 3x5

Press - 45lbs 3x5, 60lbs 1x3, 75lbs 1x2, 90lbs 3x5

Power clean - 45lbs 3x5, 60lbs 1x3, 75lbs 1x2, 90lbs 5x3

Kettlebell swings - 16kg 5x16 on the minute

My weight is around 198lbs or so. I'm still trying to consistently eat 3 meals of over 1,000 calories with at least two snacks in between. Eventually the snacks will become meals also, but that will be in a month or so.

Wednesday 11/25/09

Afternoon:

Back squat - 45lbs 3x5, 50lbs 1x3, 65lbs 1x2, 85lbs 3x5

Bench press - 45lbs 2x5, 50lbs 1x5, 70lbs 1x3, 90lbs 1x2, 105lbs 3x5

Deadlift - 53lbs 2x5, 97lbs 2x3, 135lbs 1x2, 155lbs 1x5

Kettlebell swings - 16kg 5x15 on the minute

Things are moving on up. The swings are starting to make me breathe hard and that's all I want them to do. I'm going to work up to 20 swings on the minute and then start working the bell sizes up but keeping the 5 minute time period. Just enough cardio to keep my gpp in check.

Monday 11/23/09

Afternoon:

Back squat - 45lbs 3x5, 45lbs 1x3, 60lbs 1x2, 80lbs 3x5

Press - 45lbs 3x5, 55lbs 1x3, 70lbs 1x2, 85lbs 3x5

Power clean - 45lbs 3x5, 55lbs 1x3, 70lbs 1x2, 85lbs 5x3

Kettlebell swings - 16kg 5x12 on the minute

Friday 11/20/09

Afternoon:

Back squat - 45lbs 3x5, 45lbs 1x3, 65lbs 1x2, 75lbs 3x5

Bench press - 45lbs 3x5, 70lbs 1x3, 90lbs 1x2, 100lbs 3x5

Deadlift - 53lbs 2x5, 97lbs 2x3, 145lbs 1x5

Kettlebell swings - 16kg 5x11 on the minute

Everything is going well so far.

I got my new Burgener & Rippetoe York barbell yesterday and got to use it today. It's beautiful. I knew that I liked the York knurling from using the York barbell at Girya. I love this bar!

Wednesday 11/18/09

Afternoon:

Back squat - 45lbs 2x5, 55lbs 2x3, 70lbs 3x5

Press - 45lbs 1x5, 55lbs 1x5, 65lbs 1x5, 75lbs 1x5, 80lbs 1x5

Power clean - 45lbs 3x3, 55lbs 1x3, 65lbs 1x3, 75lbs 1x3, 80lbs 1x3

Kettlebell swings - 16kg 5x10 on the minute

Just finding my starting weight for the lifts. I used the recommendations from the book and started with an empty bar and kept adding until the bar speed noticably slowed. I was tempted to add a bit more to the press but I figured that starting light is a good thing and will let me stay on the program longer.

I'm trying to eat a good amount, but not gain fast yet. I'm about 195lbs at the moment and I'd like to stay under 200 for the first month and then start ramping up the calories as the weight starts getting higher.

Tuesday 11/17/09

Afternoon:

Lever block curls - 12.5lbs a bit more than midway out 3x5

8lb sledgehammer levering

I'm a little sore from yesterday.

Monday 11/16/09

Afternoon:

Back squat - 45lbs 2x5, 55lbs 2x3, 65lbs 3x5

Bench press - 45lbs 2x5, 65lbs 1x5, 95lbs 3x5

Deadlift - 53lbs 3x5, 135lbs 2x5

Kettlebell swings - 16kg 5x10 on the minute

First day of Starting Strength and I'm stoked. I got to wear my new Rogue Do-Win weightlifting shoes. I thought they were going to be tight but they are super comfortable. I went barefoot for the deadlifts though. Squatting in these shoes lets me get just a hair below parallel very comfortably with more control than I had before.

Everything feels pretty good. I'm ecstatic.

Friday 11/13/09

Morning:

Elliptical program 2

Kettlebell deadlifts 24kg - 3x10

Afternoon:

Ring dips - 16x2 (first 8 sets on the minute and the rest on two minutes)

My legs are still sore from working after a while of not working...especially my operated leg. It is going away and my muscle is filling out fast. It's crazy how quickly your muscle can atrophy when you really baby it for a decent perdiod of time. I feel that my exercising right up to my surgery is making it very much easier for me to get back up to speed.

I'm also getting back to doing Z-Health Neural Warmup in the mornings along with some stretching in the morning and at night before bed.

I'll start some foam rolling again pretty soon also.

I'm going to take the weekend off, eat well, rest well and get ready to start Starting Strength next week.

Thursday 11/12/09

Afternoon:

16kg goblet squats - 3x5

Hanging l-sits - 4x 15 seconds

Swinging an 8lb sledgehammer around

I am just so thankful to be able to move again that I'm doing a lot of stuff. Pretty light, but at this point I want my mobility up to snuff. My leg is still a bit sore and stiff but I can get my goblet squats down just below parallel. Not bad for just being at 5 weeks after surgery.

Wednesday 11/11/09

Morning:

Elliptical program 1

Kettlebell deadlifts 24kg - 3x10

Afternoon:

Ring dips - 2x 1,2,3,4 1x 1,2,3

Calf raises - 2x50

I'm really just getting my left leg to move again. The atrophy is pretty crazy but it seems to be reversing now that I'm using the leg for everything again.

Walking correctly requires concentration still. My surgeon made me aware of how important it was to re-train myself to walk correctly without a limp.

Tuesday 11/10/09

Bodyweight squats - 3x5

Hanging L-sits - 4x 15 seconds

Some sledgehammer work

I just got back from my one month follow up with my surgeon regarding my hip replacement surgery.

I was given the go-ahead to do what I feel like doing! Obviously there are some things I should not do for the rest of my life like jogging, etc. but I have the green light to start training again.

I've been thinking about what my weaknesses are and I feel like raw strength is something I'm missing. My cardio is strong when I hit it hard and I'm not weak, but considering my size I'd really like to spend some months on just developing raw strength.

I've been considering Power To The People and Starting Strength and I've decided to go the SS route for now. I'll probably start next week very light...possibly even from an empty bar on all lifts and just building up slowly and making sure my form is bulletproof.

Stoked!

The bodyweight squats kicked my ass.

Monday 11/9/09

Ring dips - 10x3 done gtg style throughout the first part of the day

Hanging L-sit - 3x20 seconds

Calf raises - 2x50

Friday 11/6/09

Ring dips - 10x3 gtg style throughout the first part of the day

Hanging tuck lever (45 deg angle) - 3x 20 seconds

Calf raises - 2x50

I'm really starting to feel the groove on these and getting good tension all over.

The hanging tuck is going to be my "pull" for the moment. Any pulling aggravates the tendonitis in my left elbow. These are done with the arms straight.

Wednesday 11/4/09

Ring dips - 16x2 (first sets on the minute and the rest on two minutes)

Front levers with bent arms (45 deg angle) - 6x 10 seconds

Calf raises - 2x50

Monday 11/2/09

Ring dips - 3x 1,2,3,4,5

Ring rows (45 deg angle) - 3x8

Calf raises - 2x50

I'm feeling much better. I'm still following hip precautions and my leg still has some swelling.