Saturday 2/27/10

Morning:

Goblet squats 20kg - 2x10

Pushups - 2x12

Afternoon:

16kg TGU - 2x1/1

20kg TGU - 2x1/1

Max VO2 - 16kg bell 15/15 protocol - 42 sets of 7 reps

I felt shame telling Jordan last week that I was only hitting around 30 sets in VWC. Time to push it a bit and get past 50 sets regularly. I bet I'll be hitting that within the next week.

Tuesday 2/23/10

Afternoon:

16kg TGU - 2x1/1

20kg TGU - 2x1/1

24kg TGU - 2x1/1

Max VO2 - 16kg bell 15/15 protocol - 30 sets of 7 reps

Things are feeling stronger. I'm moving much better now than I was last week already.

Thursday 2/18/10

Afternoon:

24 kg press - 4x1/1

28kg press - 1x1/1

32kg press - 1x1/1 (pr on my left)

24kg press - 4x1/1

28kg press - 1x1/1

32kg press - 2x1/1

Deadlift - 2x5 135, 3x3 220, 3x2 250, 3x1 265

First time ever pressing the 32kg bell on my left arm. I hadn't attempted it since before my surgery, but it's nice to be stronger than before my surgery in at least one lift.

Wednesday 2/17/10

Afternoon:

16kg TGU - 2x1/1

20kg TGU - 2x1/1

24kg TGU - 1x1/1

Max VO2 - 16kg bell 15/15 protocol - 28 sets of 7 reps

TGU are coming along.

Max VO2 is tough to work up when your cardio sucks. My biggest concern is making my reps good ones....the sets will come, I just need to lay a good foundation.

Monday 2/15/10

Afternoon:

Back squat - 45lbs 2x5, 50lbs 1x5, 75lbs 1x3, 100lbs 1x2, 130lbs 5x5

BU presses - 16kg 3x 1,2,3 each side

Saturday 2/13/10

Afternoon:

16kg TGU - 2x1/1

20kg TGU - 1x1/1

24kg TGU - 1x1/1

Max VO2 - 16kg bell 15/15 protocol - 24 sets of 7 reps

I'm starting to remember the groove on my TGU and they already feel much stronger. The initial drive/move to the elbow prop with my down leg straight and forward and my up leg staying vertical feels much more natural.

4 more reps in the VWC. Starting to feel the groove a bit more already and hopefully I'll add sets quickly.

Thursday 2/11/10

Afternoon:

16kg TGU - 2x1/1

Partial getups to sitting position - 16kg 1x1/1

Deadlift - 2x5 135, 3x3 210, 3x2 240, 3x1 255

24kg press - 10x1/1

Tuesday 2/9/10

Afternoon:

Partial getups to sitting position - 16kg 2x1 each side

2 handed swings 16kg -3x10

Max VO2 - 16kg bell 15/15 protocol - 20 sets of 7 reps

Heh...I told Jordan the other day that I was cardio challenged and that certainly wasn't a joke. I felt the snatches in the muscles I haven't been using for a while, but I didn't feel weak. My wind is not there right now. A few weeks from now I'll see how it picked up.

I need to find get some flooring tiles for our living room so I can do TGU with enough room to move. I really want to work on what Jordan showed me. I've been doing the half getups for now in a real cramped area.

Monday 2/8/10

Afternoon:

Goblet squat - 16kg 1x5, 20kg 1x5, 24kg 1x5

Back squat - 45lbs 2x5, 50lbs 1x5, 75lbs 1x3, 100lbs 1x2, 125lbs 5x5

BU presses - 16kg 3x 1,2,3 each side

I did more squatting than I intended to do because I wasn't quite sure how I wanted to structure my Mondays in this new cycle. I think I'll just do 5x5 back squats for now once a week. I'll do another lighter day of goblet squats in higher volume on another day.

Friday 2/5/10

Afternoon:

Partial getups to sitting position - 16kg 2x1 each side

BU presses - 16kg 3x 1,2,3 each side

Press - 20kg 1x2 each side

Press - 24kg 1x1 each side

Goblet squat - 24kg 2x5

Deadlift - (100x5, 155x5)x3

I saw Jordan yesterday and got some excellent advice on using the getup to help myself move better along with some great stretches. I'm going to try to stretch multiple times each day if possible.

I also decided to move into a Max VO2 based routine again instead of trying to gain any more weight. I'm tired of eating any way. :)

Wednesday 2/3/10

Afternoon:

Bench press - (65x5, 95x5)x7

Deadlift - (100x5, 155x5)x7

Pretty grueling, but not that hard.

I've been doing some gtg kettlebell pressing during some days. A mixture of 20kg and 24kg presses each side. About 4 - 5 total on some days.

Monday 2/1/10

Afternoon:

Bench press - (65x5, 95x5, 125x5)x2

Deadlift - (100x5, 155x5, 205x5)x2

I'm cutting out curls for today. I may start on very light hammer curls at higher reps as another dragondoor forum member I've been conversing with about our elbow tendonitis has had success with them.

The bench press was not hard. I am betting I'll hit 5 sets of these the first week no problem.

The deadlift is taxing, but not as hard as I was expecting. I'm using the double overhand grip for all sets and my grip is getting tired when I get to the heavy sets. Definitely breathing hard after these sets.