Afternoon:
Diamond pushups - 1x15, 1x12
Air squats - 3x10
Two handed swings 28kg - 5x10 - not timed
Two handed swings 28kg - 3x20, 3x15, 8x10 - on the minute - 185 swings in 14 minutes
3 hours ago
Monday, May 31, 2010
Saturday, May 29, 2010
Saturday 5/29/10
Morning:
Pullups max effort sets - 2x9, 1x8
Loaded cleans 32kg - 3x1/1 with 10 second hold
Afternoon:
Two handed swings 32kg - 1x10, 2x15 (warmup - not timed)
Two handed swings 32kg - 4x15, 10x10 (on the minute) - 160 in 14 min
Last Saturdays pullups made my tendinitis sore, so I'll try less sets of more reps on this pullup day. I could have gotten 10 on my first set with my chin over the bar, but I want my form to be strong and pulling to the chest when I train if possible.
Swings were good, but hard :). The cadence is harder to get with the heavier bells, but all of my swings regardless of weight should be the same in form and speed. That is what I'm working towards.
Pullups max effort sets - 2x9, 1x8
Loaded cleans 32kg - 3x1/1 with 10 second hold
Afternoon:
Two handed swings 32kg - 1x10, 2x15 (warmup - not timed)
Two handed swings 32kg - 4x15, 10x10 (on the minute) - 160 in 14 min
Last Saturdays pullups made my tendinitis sore, so I'll try less sets of more reps on this pullup day. I could have gotten 10 on my first set with my chin over the bar, but I want my form to be strong and pulling to the chest when I train if possible.
Swings were good, but hard :). The cadence is harder to get with the heavier bells, but all of my swings regardless of weight should be the same in form and speed. That is what I'm working towards.
Friday, May 28, 2010
Wednesday, May 26, 2010
Wednesday 5/26/10
Afternoon:
Two handed swings 28kg - 2x10 - not timed
Two handed swings 28kg - 10x20 - not timed, about 1 -2 min. rest between sets
Pushups - 3x15
Air squats - 3x20
I wasn't going to do anything today because of the pulled muscle in my back but I tried some swings and it didn't affect the area so I got some sets in. Still working on my cadence which requires me to concentrate on the negative eccentrics and pull that bell down with my lats on the downswing.
Two handed swings 28kg - 2x10 - not timed
Two handed swings 28kg - 10x20 - not timed, about 1 -2 min. rest between sets
Pushups - 3x15
Air squats - 3x20
I wasn't going to do anything today because of the pulled muscle in my back but I tried some swings and it didn't affect the area so I got some sets in. Still working on my cadence which requires me to concentrate on the negative eccentrics and pull that bell down with my lats on the downswing.
Tuesday, May 25, 2010
Tuesday 5/25/10
Afternoon:
Chinups throughout the day gtg - 10x6
Diamond pushups - 3x17
Bodyweight squats - 3x20
My neck is really stiff today. I was going to do TGU today, but went back to this. Next week I finally get this splint off of my finger and I'm hoping that soon I can do the things I want to do.
Chinups throughout the day gtg - 10x6
Diamond pushups - 3x17
Bodyweight squats - 3x20
My neck is really stiff today. I was going to do TGU today, but went back to this. Next week I finally get this splint off of my finger and I'm hoping that soon I can do the things I want to do.
Monday, May 24, 2010
Monday 5/24/10
Morning:
Pushups - 3x19
Air squats - 3x20
Afternoon:
Two handed swings 28kg - 5x10 - not timed
Two handed swings 28kg - 1x20, 7x15, 4x10 - on the minute - 165 swings in 12 minutes
I not only have to work on proper swing form but my swing cadence as well. I'll be picking up a metronome soon so I can practice a perfect cadence of 40 swings/minute.
Another lesson learned today. I just picked up the 28 and start doing some presses either side and I pulled/strained a muscle in my neck/back. It was stupid. I got through the swings today, but my neck is very stiff and sore now. Hopefully it will just be a day or so before it loosens up.
Be smart!
Pushups - 3x19
Air squats - 3x20
Afternoon:
Two handed swings 28kg - 5x10 - not timed
Two handed swings 28kg - 1x20, 7x15, 4x10 - on the minute - 165 swings in 12 minutes
I not only have to work on proper swing form but my swing cadence as well. I'll be picking up a metronome soon so I can practice a perfect cadence of 40 swings/minute.
Another lesson learned today. I just picked up the 28 and start doing some presses either side and I pulled/strained a muscle in my neck/back. It was stupid. I got through the swings today, but my neck is very stiff and sore now. Hopefully it will just be a day or so before it loosens up.
Be smart!
Saturday, May 22, 2010
Saturday 5/22/10
Morning:
Two handed swings 32kg - 1x20, 2x10 (warmup - not timed)
Two handed swings 32kg - 3x15, 7x10 (on the minute) - 115 in 10 min
Pullups throughout the day gtg - 12x5
I have to foam roll my it bands, quads and adductors a bunch before I swing so my knees don't get tight and feel sore. It seems to be working though. Having it work for the next three months will be a real success.
Two handed swings 32kg - 1x20, 2x10 (warmup - not timed)
Two handed swings 32kg - 3x15, 7x10 (on the minute) - 115 in 10 min
Pullups throughout the day gtg - 12x5
I have to foam roll my it bands, quads and adductors a bunch before I swing so my knees don't get tight and feel sore. It seems to be working though. Having it work for the next three months will be a real success.
Thursday, May 20, 2010
Thursday 5/20/10
Morning:
Diamond pushups - 3x17
Air squats - 3x20
Two handed swings 24kg - 3x20 - not timed
Press 24kg - max reps per arm - 8 right, 6 left
Afternoon:
TGU 24kg - 7x1/1
Partial TGU to sitting position 24kg - 1/1
I was just messing around this morning and decided to check my max reps with the 24kg bell. I saw Faizal mention on the DD forums that most RKCs should be able to press the 24kg bell around 20 times per arm. That's a good benchmark.
The TGU were done in about 19 minutes. I have another benchmark now on sets. I'm thinking I'll work up to doing at least 15 - 20 per arm. Jordan mentioned in the past that consistency on these can get the reps up fairly quickly.
I love swings and TGU!
Diamond pushups - 3x17
Air squats - 3x20
Two handed swings 24kg - 3x20 - not timed
Press 24kg - max reps per arm - 8 right, 6 left
Afternoon:
TGU 24kg - 7x1/1
Partial TGU to sitting position 24kg - 1/1
I was just messing around this morning and decided to check my max reps with the 24kg bell. I saw Faizal mention on the DD forums that most RKCs should be able to press the 24kg bell around 20 times per arm. That's a good benchmark.
The TGU were done in about 19 minutes. I have another benchmark now on sets. I'm thinking I'll work up to doing at least 15 - 20 per arm. Jordan mentioned in the past that consistency on these can get the reps up fairly quickly.
I love swings and TGU!
Wednesday, May 19, 2010
Wednesday 5/19/10
Afternoon:
Two handed swings 28kg - 5x10 - not timed
Two handed swings 28kg - 3x20, 14x10 - on the minute - 200 swings in 17 minutes
Two handed swings 28kg - 5x10 - not timed
Two handed swings 28kg - 3x20, 14x10 - on the minute - 200 swings in 17 minutes
Tuesday, May 18, 2010
Tuesday 5/18/10
Morning:
Diamond pushups - 1x15, 2x17
Air squats - 3x20
Afternoon:
Chinups - 10x6
TGU 24kg - 5x1/1
Partial TGU to sitting position 24kg - 3x2/2
Diamond pushups - 1x15, 2x17
Air squats - 3x20
Afternoon:
Chinups - 10x6
TGU 24kg - 5x1/1
Partial TGU to sitting position 24kg - 3x2/2
Saturday, May 15, 2010
Saturday 5/15/10
Afternoon:
Two handed swings 24kg - 3x20
Pullups - 5x5
Kb press 24kg - 4x2/2
Two handed swings 24kg - 10x20 (not timed)
Decent workout. The cut on my finger has healed enough to grip things again. My right knee is still a bit sore.
Two handed swings 24kg - 3x20
Pullups - 5x5
Kb press 24kg - 4x2/2
Two handed swings 24kg - 10x20 (not timed)
Decent workout. The cut on my finger has healed enough to grip things again. My right knee is still a bit sore.
Friday, May 14, 2010
Thursday, May 13, 2010
Thursday 5/13/10
Morning:
Pushups - 3x18
Bodyweight squats - 3x20
Afternoon:
Two handed swings 24kg - 3x10, 1x20
I thought the cut was healed enough on my hand but the set of 20 got blood coming up around my stiches. I'll chill out for a few more days. Oops.
Pushups - 3x18
Bodyweight squats - 3x20
Afternoon:
Two handed swings 24kg - 3x10, 1x20
I thought the cut was healed enough on my hand but the set of 20 got blood coming up around my stiches. I'll chill out for a few more days. Oops.
Wednesday, May 12, 2010
Wednesday 5/12/10
Morning:
Diamond pushups - 3x16
Bodyweight squats - 3x20
Afternoon:
Wore a 40lb weight vest for about an hour and during that time I did 5x20 squats.
I'm just kind of waiting for my cut to heal on my finger so I can do some swings. I wasn't sure if I could do 5 sets of 20 with the 40lb weight vest on, but I got em no problem. I plan on getting a good amount of squats in along with swings, tgu starting next week hopefully.
Diamond pushups - 3x16
Bodyweight squats - 3x20
Afternoon:
Wore a 40lb weight vest for about an hour and during that time I did 5x20 squats.
I'm just kind of waiting for my cut to heal on my finger so I can do some swings. I wasn't sure if I could do 5 sets of 20 with the 40lb weight vest on, but I got em no problem. I plan on getting a good amount of squats in along with swings, tgu starting next week hopefully.
Tuesday, May 11, 2010
Tuesday 5/11/10
Morning:
Pushups - 1x18, 2x20
Afternoon:
Bodyweight squats - 2x40
Zero momentum situps - 3x4
It's kind of funny but yesterday when I was cleaning out a can to put in the recycling I cut my finger on my right hand pretty badly. I went to the emergency room (again) and got some stiches in my finger and a tetanus shot. It will be a few days until I can do swings again apparently.
It's actually not that funny as sometimes it seems like I just keep breaking myself and it's tough to get the consistent rhythm in my routine that I want.
Anyway. The pushups are working well and getting some endurance in bodyweight squats sure won't hurt me. I'm going to work one or two ab moves in. The zero momentum situps were done very slowly with full control up and down.
Pushups - 1x18, 2x20
Afternoon:
Bodyweight squats - 2x40
Zero momentum situps - 3x4
It's kind of funny but yesterday when I was cleaning out a can to put in the recycling I cut my finger on my right hand pretty badly. I went to the emergency room (again) and got some stiches in my finger and a tetanus shot. It will be a few days until I can do swings again apparently.
It's actually not that funny as sometimes it seems like I just keep breaking myself and it's tough to get the consistent rhythm in my routine that I want.
Anyway. The pushups are working well and getting some endurance in bodyweight squats sure won't hurt me. I'm going to work one or two ab moves in. The zero momentum situps were done very slowly with full control up and down.
Monday, May 10, 2010
Monday 5/10/10
Morning:
Diamond pushups - 3x16
Bodyweight squats - 3x20
Afternoon:
Two handed swings 24kg - 4x20 (not timed)
Two handed swing & squat ladders 24kg - 10+10, 9+9, 8+8, 7+7, 6+6, 5+5, 4+4, 3+3, 2+2, 1+1 (30 seconds rest between rungs until before the 4+4 at which point the remainder were done without rest)
My knee is still a bit sore so tgu were not on option just yet. Soon though. The swing squat ladders were pretty tough.
Diamond pushups - 3x16
Bodyweight squats - 3x20
Afternoon:
Two handed swings 24kg - 4x20 (not timed)
Two handed swing & squat ladders 24kg - 10+10, 9+9, 8+8, 7+7, 6+6, 5+5, 4+4, 3+3, 2+2, 1+1 (30 seconds rest between rungs until before the 4+4 at which point the remainder were done without rest)
My knee is still a bit sore so tgu were not on option just yet. Soon though. The swing squat ladders were pretty tough.
Saturday, May 8, 2010
Saturday 5/8/10
Morning:
Pullups gtg throughout the morning - 10x5
Two handed swings 20kg (not timed) - 10x20
My knee is feeling pretty good. I'm hoping Monday I can start back to working on some strong timed sets again.
Pullups gtg throughout the morning - 10x5
Two handed swings 20kg (not timed) - 10x20
My knee is feeling pretty good. I'm hoping Monday I can start back to working on some strong timed sets again.
Thursday, May 6, 2010
Thursday 5/6/10
Morning:
Diamond pushups - 3x15
Bodyweight squats - 3x20
Afternoon:
Swings and goblet squat sets 16kg - 5x10+10
I saw the knee surgeon today and had my sutures removed. I got the go ahead to ease myself back into exercise.
Diamond pushups - 3x15
Bodyweight squats - 3x20
Afternoon:
Swings and goblet squat sets 16kg - 5x10+10
I saw the knee surgeon today and had my sutures removed. I got the go ahead to ease myself back into exercise.
Wednesday, May 5, 2010
Wednesday 5/5/10
Morning:
Pushups - 2x18, 1x17
Afternoon:
Double bell sumo deadlifts - 24kg + 28kg - 2x20
Pushups - 2x18, 1x17
Afternoon:
Double bell sumo deadlifts - 24kg + 28kg - 2x20
Tuesday, May 4, 2010
Tuesday 5/4/10
Chinups throughout the day gtg - 6x6
Diamond pushups throughout the day gtg - 6x15
Two handed swings 16kg - 3x20
Bodyweight squats - 3x20
My knee is doing much better. I still have a bit of fluid left from the surgery, but I can already tell how much better my knee feels. It wasn't unstable, but it felt unstable due to the tear and the soreness. I can't wait to see how things will go.
I can't do pullups/chinups every day like the fighter pullup plan right now because my tendinitis starts coming back. Twice a week with a couple days in between seems like it's working well.
Diamond pushups throughout the day gtg - 6x15
Two handed swings 16kg - 3x20
Bodyweight squats - 3x20
My knee is doing much better. I still have a bit of fluid left from the surgery, but I can already tell how much better my knee feels. It wasn't unstable, but it felt unstable due to the tear and the soreness. I can't wait to see how things will go.
I can't do pullups/chinups every day like the fighter pullup plan right now because my tendinitis starts coming back. Twice a week with a couple days in between seems like it's working well.
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