Wednesday 3/31/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x16

Afternoon:

One handed swings 24kg - 1x10/10

One handed swings 28kg - 1x10/10

Hand to hand swings (DARC) 28kg - 2x20

Double swings 20kg + 24kg - 5x10

Easing into the doubles with the 20 + 24. I really need to lose the tension in my head and neck. When I relax them my form tightens up noticeably.

Tuesday 3/30/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x15

Afternoon:

Bodyweight chinups/pullups - 6x4 gtg throughout the day

Bu cleans 16kg - 3x1/1 w/ 10 second hold

Bu cleans 20kg - 3x1/1 w/ 10 second hold

Bu cleans 24kg - 3x1/1 w/ 10 second hold

Two handed swings 24kg - 5x20

Cleans 16kg 1x5/5

Cleans 20kg 1x5/5

Cleans 24kg 1x5/5

Cleans 28kg 1x5/5

Monday 3/29/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x15

Afternoon:

Cleans 16kg - 3x5/5

Cleans 28kg - 3x3/3

Max VO2 - 16kg bell 15/15 protocol - 52 sets of 7 reps

I'm feeling the groove better every time I hit VWC. I'm really looking for that perfect pendulum movement with the breathing and hardstyle lock each rep. Getting there.

I was also messing around and got a 28kg bu clean hold on my right. The left was not getting there...just a matter of tightening up and hitting everything right. Still a pr though.

Saturday 3/27/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x15

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 46 sets of 7 reps

My sets are creeping up. Next week I need to get over 50 sets.

Thursday 3/25/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x15

Afternoon:

I had a session with Jordan today. I really need to work on my cleans and double cleans, especially when I'm bringing the bell(s) back down.

He had me do the following:

Two handed swings 24kg - 3x20, 1x15 (I made a mistake and halted prematurely)

Bottoms up press 20kg - 4x1/1

Viking push press 16kg - 3x10/10

Double viking push press 2x16kg - 3x5/5

Double viking push press ladders with pullups after each ladder 2x16kg - 3x2, 4, 6

Wednesday 3/24/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x15

Afternoon:

Hand to hand swings (DARC) 24kg - 3x10

One handed swings 32kg - 3x5/5

Two handed swings 32kg - 1x20, 1x10

Double swings 16kg + 20kg - 5x20

I feel pretty tired after these. For some reason I was expecting the double swings to be on the easier side as I was looking forward to doing these with the 20kg and 24kg in a week. My hips and back are pretty fatigued.

Tuesday 3/23/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x15

Afternoon:

Bodyweight chinups/pullups - 4x4 gtg throughout the day

TGU 16kg - 4x1/1

Loaded cleans 24kg - 3x5

Loaded cleans 32kg - 3x5

BU press 24kg 1x1/1

BU clean and hold 24kg - 2x20 seconds

Fun workout today. Nice to see that the 24kg bu press is still there.

Monday 3/22/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x15

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 44 sets of 7 reps

Block training is pretty sweet. Just deadlifting and pressing the last two weeks and I still get more sets than I did the last VWC block.

Saturday 3/20/10

Afternoon:

Chinups bodyweight 2x4

C&P - 28kg - 7x1/1

Friday 3/19/10

Afternoon:

Deadlift - 3x5 135, 1x2 225, 1x3 290, 1x3 260

Heading to Girya for training with Jordan now. Depending on what he has me doing today I'll either do some heavy pressing today or tomorrow.

Thursday 3/18/10

Afternoon:

RKC arm bar 16kg - 2x1/1 alternating with foam rolling my lats

Deadlift - 3x5 135, 1x2 225, 1x3 285, 1x3 255

One more day for this cycle. My left shoulder was feeling fatigued so I took it easy and did some arm bars and foam rolling my lats. I'm also tapering down reps at the end of this cycle for the deadlift.

Wednesday 3/17/10

Afternoon:

Deadlift - 3x5 135, 1x2 225, 1x5 280, 1x5 250

C&P ladders - 24kg - 5x1,2,3

Still going. I know that before my surgery doing 5 ladders of 3 rungs with the 24kg was a pr. Hitting that today definitely felt easier than it did last time. I'll see how Fridays ladders to 4 rungs works out.

I also gtg a few sets of pullups today.

Tuesday 3/16/10

Afternoon:

TGU 16kg - 30 minutes alternating sides

Deadlift - 3x5 135, 1x2 225, 1x5 275, 1x5 250

Deadlifts are starting to feel heavy. Hopefully I can finish out the weights I had planned for this week.

Monday 3/15/10

Afternoon:

Deadlift - 3x5 135, 1x2 225, 1x5 270, 1x5 245

C&P ladders - 24kg - 5x1,2

I'm feeling the tendinitis soreness in my elbow a bit from pullups last week. I'm going to go real slow here and back off to gtg pullups again. I also need to ice my arm consistently.

Friday 3/12/10

Afternoon:

Deadlift - 3x5 135, 1x2 225, 1x5 270, 1x5 245

C&P ladders - 24kg - 3x1,2,3

I did some more pressing at Girya with Jordan afterwards. I got reps with the 32kg on my right and pressed it easily on each side. I tried the 36kg but didn't get it. I need some serious work on my cleans. I'll do them a couple of times a week.

Thursday 3/11/10

Afternoon:

Weighted chinups/pullups with 20 lbs - 10x1

TGU 16kg - 20 minutes alternating sides

Deadlift - 3x5 135, 1x2 225, 1x5 265, 1x5 240

The light tgu are a great warmup for the deadlifts. I'm trying to make each one perfect with the most attention needed on my initial roll and drive up to my elbow.

Wednesday 3/10/10

Afternoon:

Deadlift - 3x5 135, 1x1 225, 1x5 260, 1x5 235

C&P ladders - 20kg - 5x1,2,3,4

Love the feeling of deadlifting every day.

Need to remember to keep up my stretching and foam rolling. My legs and knees are feeling better all the time so I feel less need to stretch and then I slack off. My mobility and flexibility are important for the big picture...I need to remember that.

Tuesday 3/9/10

Morning:

Goblet squats 24kg - 2x10

Pushups - 2x15

Alternating chinups/pullups - 10x3

Afternoon:

TGU 16kg - 20 minutes alternating sides

Deadlift - 3x5 135, 1x5 255, 1x5 230

I think the goblet squats and pushups are too much during this block. It fits in fine with the VWC block though so I'll leave it for then.

Monday 3/8/10

Morning:

Goblet squats 24kg - 2x10

Pushups - 2x15

Afternoon:

Deadlift - 3x5 135, 1x5 250, 1x5 225

C&P ladders - 20kg - 5x1,2,3

Wednesday 3/3/10

Morning:

Goblet squats 24kg - 2x10

Pushups - 2x13

Afternoon:

24kg two handed swings - 2x10

28kg two handed swings - 1x10

32kg two handed swings - 2x10

16kg + 20kg double bell swings - 5x10

32kg two handed swings - 1x5

32kg one handed swings - 3x5/5

Just heavy swings. Love feeling the groove on these.

Monday 3/1/10

Morning:

Goblet squats 20kg - 2x10

Pushups - 2x13

Afternoon:

16kg TGU - 2x1/1

20kg TGU - 2x1/1

Max VO2 - 16kg bell 15/15 protocol - 36 sets of 7 reps

I dropped back a few sets today. My intention is for Mondays to be a lighter day and Friday to push hard.

I weighed about 214 today. I'm very slowly coming down in weight and leaning out.

Oh yeah....I registered for both the HKC in April and the RKC in August (San Diego) today!