Monday 11/29/10

Afternoon:

Front squat - 45lbs 3x5, 70lbs 1x3, 100lbs 1x2, 125lbs 3x5

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

I took most of last week off last week. It was pretty hectic around the house as we were hosting Thanksgiving and I felt like a back off week would work out well.

Tuesday 11/23/10

Afternoon:

Wall pushups (CC tempo) - 3x45

Front squat - 45lbs 3x5, 70lbs 1x3, 100lbs 1x2, 125lbs 3x5

In the midst of cleaning and preparing to cook for Thanksgiving I got my workout in.

Wall pushups were tough today at the end of the third set. I'm plugged in for the progression standard on Thursday (3x50). I plan on repeating it twice more next week and then onto the the next movement.

Front squats are getting heavy feeling. On the fifth rep of the last two sets my upper body wanted to lean forward a bit. Must keep my form perfect.

Monday 11/22/10

Afternoon:

TGU 16kg - 3x1/1

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

Saturday 11/20/10

Morning:

Bent press 16kg - 3x1/1

Deadlift - 3x5 135lbs, 1x1 225lbs, 1x3 300lbs, 1x5 270lbs

C&P ladders - 28kg - 3x1,2

C&P 28kg - 5x1/1

Pressing the 28kg bell is getting a bit better. What's awesome is that I hardly feel the tendinitis in my left elbow. Not doing pullups means it isn't flaring up and the rotational stabilization required in the hardstyle press really seems to be helping by doing...I'm not sure what exactly. The muscles required to keep the bell set right on the vertical forearm seem to be worked just right to strengthen them, but not aggravate the tendinitis.

That will help my left arm catch up a lot even though it's really not very painful it is distracting and makes me feel weak when it's there. I have my fingers crossed that in a few months it won't be there at all. One can certainly dream.

Anyway...good end this cycle. It's VWC and LCC&J next week.

Thursday 11/18/10

Morning:

Wall pushups (CC tempo) - 3x45

Afternoon:

Front squat - 45lbs 3x5, 70lbs 1x3, 95lbs 1x2, 120lbs 3x5

Deadlift - 3x5 135lbs, 1x1 225lbs, 1x3 295lbs, 1x5 265lbs

The bigger weights are starting to feel heavy now. Next time I do this block of my training I'll be deadlifting only 3 times a week with Tuesday and Thursday front squats. My squats are low and well below parallel.

Wednesday 11/17/10

Afternoon:

Bent press 16kg - 3x1/1

Deadlift - 3x5 135lbs, 1x1 225lbs, 1x5 290lbs, 1x5 260lbs

C&P ladders - 24kg - 2x1,2,3,4 - 3x1,2,3 (pr)

It's not much, but it's the first time laddering the 24kg bell to 4 rungs. I could have gone to 4 for more ladders, but I wasn't feeling it. I'll save it for next time so I can pr again :).

Tuesday 11/16/10

Morning:

Wall pushups (CC tempo) - 3x40

Front squat - 45lbs 3x5, 65lbs 1x3, 90lbs 1x2, 115lbs 3x5

Deadlift - 3x5 135lbs, 1x1 225lbs, 1x5 285lbs, 1x5 255lbs

My weight is very slowly climbing. I'm at at 204 lbs. right now.

Monday 11/15/10

Afternoon:

Bent press 16kg - 3x1/1

Deadlift - 3x5 135lbs, 1x1 225lbs, 1x5 280lbs, 1x5 250lbs

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

Saturday 11/13/10

Morning:

Bent press 16kg - 3x1/1

Deadlift - 3x5 135lbs, 1x1 225lbs, 1x5 280lbs, 1x5 250lbs

C&P ladders - 28kg - 2x1,2

C&P 28kg - 5x1/1

Jordan showed me the bent press Thursday and I plan on using it as a great warmup on some days. I'll also use the TGU as well.

My goal for the 28kg right now is just to get to 5 solid ladders to 2 rungs of good presses. I'll add singles as needed to get to a certain number of reps.

Thursday 11/11/10

Morning:

Wall pushups (CC tempo) - 3x40

Front squat - 45lbs 3x5, 65lbs 1x3, 85lbs 1x2, 110lbs 3x5

The sets of wall pushups were pretty tough today, or at least the last set was on the final reps.

Wednesday 11/10/10

Afternoon:

TGU 20kg - 3x1/1

Deadlift - 3x5 135lbs, 1x1 225lbs, 1x5 270lbs, 1x5 245lbs

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

Tuesday 11/9/10

Morning:

Wall pushups (CC tempo) - 3x30

Afternoon:

Front squat - 45lbs 3x5, 60lbs 1x3, 80lbs 1x2, 105lbs 3x5

Deadlift - 3x5 135lbs, 1x1 225lbs, 1x5 265lbs, 1x5 240lbs

For now while the weights are lighter I'll do both front squats and deadlifts on Tuesday and Thursday. Once I'm deadlifting over 300lbs regularly I'll cut my deadlifts to three times a week and just do front squats on these two days.

Monday 11/8/10

Afternoon:

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

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

Love this block training. Deadlifts felt easy like they should.

Presses felt pretty solid. My left wrist is sore and I slightly feel the tendinitis in my left elbow a bit because of the rotational part of the press.

Saturday 11/6/10

Afternoon:

TGU 20kg - 5x1/1

Long cycle C&J 2x 16kg - 2x 5

Long cycle C&J 2x 20kg - 2x 5

Long cycle C&J 2x 24kg - 5x 2, 4, 6 (23 min. 20 sec.)

Thursday 11/4/10

Morning:

Wall pushups (CC tempo) - 3x35

Front squat - 45lbs 3x5, 60lbs 1x3, 80lbs 1x2, 100lbs 3x5

Wall pushups in these long slow sets are pretty grueling. The sets are long and it's hard to psych up for sets like these. Way different than using something heavier for resistance and doing sets of 5. My rest periods are very long at this point...it's almost GTG.

Wednesday 11/3/10

Afternoon:

BU Press 16kg - 2x1/1

BU Press 20kg - 2x1/1

LCCJ 2x16kg - 2x5

Long cycle C&J 2x 20kg - 5x 2, 4, 6 (18 min. 30 sec.)

Tuesday 11/2/10

Morning:

Wall pushups (CC tempo) - 3x25

Afternoon:

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

Weights used aren't heavy. I'm going rock bottom and working on keeping my form perfect for these to build up a base for when the weight eventually gets heavy.

Monday 11/1/10

Afternoon:

TGU 16kg - 5x1/1

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