Thursday 9/29/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 3x10

Bench: 65lbs x5, 85lbs x5, 100lbs x5, 125lbs x5

CC Pullups step 1 vertical pulls - 3x40 (Progression standard)

Band pull aparts (purple Jumpstretch band) 3x16

Backoff week.

I'm looking forward to moving on to the next CC pullup step. The vertical pulls have been very easy on my elbow but I'd like something a bit more challenging. I'm looking forward to hanging my rings up for the horizontal pulls.

Tuesday 9/27/11

Afternoon:

Back squat - 1x70, 90lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x5, 255lbs 1x5

Bench: 65 x5, 85 3x10

One handed swings 20kg - 3x 10/10 (60 total)

Backoff week.

I've been pressing my kettlebells most days for a set or two just to feel the groove. I hit solid doubles on Saturday with the 32kg bell and today I hit solid triples with the 28kg bell. I just have to keep doing what I'm doing.

Saturday 9/24/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 135lbs 1x5, 155lbs 1x3, 170lbs 1x5

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 100lbs 1x5, 110lbs 1x3, 122.5lbs 1x5

CC Pullups step 1 vertical pulls - 3x35

Band pull aparts (purple Jumpstretch band) 3x18

One handed swings 20kg - 5x 10/10 (100 total)

Thursday 9/22/11

Afternoon:

Back squat - 70lbs 1x5, 100lbs 3x10

Bench: 65lbs x5, 85lbs x5, 100lbs x3, 125lbs x5, 140lbs x3, 155lbs x3

CC Pullups step 1 vertical pulls - 3x35

Band pull aparts (purple Jumpstretch band) 3x18

One handed swings 24kg - 10x 6/6 on the minute (120 total in 10 minutes)

Tuesday 9/20/11

Afternoon:

Back squat - 1x70, 100lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 255lbs 1x5, 290lbs 1x3, 325lbs 1x2

Bench: 65 x5, 87.5 3x10

One handed swings 20kg - 5x 10/10 (100 total)

Saturday 9/17/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 125lbs 1x3, 145lbs 1x3, 160lbs 1x6

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 90lbs 1x3, 105lbs 1x3, 117.5lbs 1x6

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x16

One handed swings 20kg - 5x 10/10 (100 total)

Thursday 9/15/11

Afternoon:

Back squat - 1x65, 95lbs 3x10

Bench: 65lbs x5, 85lbs x5, 100lbs x3, 115lbs x3, 132.5lbs x3, 150lbs x5

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x16

One handed swings 20kg - 5x 10/10 (100 total)

I figure I'll just add some swings to the end of my lifting to get a bit of cardio for now. It's the advice I give on the DD forums. I'd love to hit the prowler consistently but it's just such a pain in the ass to get it packed up and drive somewhere I can push it without getting hassled.

Tuesday 9/13/11

Afternoon:

Back squat - 1x65, 95lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 240lbs 1x3, 270lbs 1x3, 305lbs 1x4

Bench: 65 x5, 85 3x10

I'm going to do light benching on Tuesdays. I feel that one day a week isn't giving me enough volume to work on it. All reps were paused at the bottom.

Saturday 9/10/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 115lbs 1x5, 135lbs 1x5, 155lbs 1x6

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 85lbs 1x5, 100lbs 1x5, 110lbs 1x7

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x14

Convict Conditioning sets sure require patience. I feel good about these in my routine. My elbow is feeling good and it seems as though the tendonitis I've had for over a year is almost gone.

I pick up my kettlebells and press them here and there. My 32kg press feels better than ever and I believe I'm a bit lighter than I was the last time I was pressing it this well.

I'm about 213lbs right now.

Thursday 9/8/11

Afternoon:

Back squat - 1x65, 90lbs 3x10

Bench: 65 x5, 85 x5, 100 x3, 110 x5, 125 x5, 140 x6

CC Pullups step 1 vertical pulls - 3x25

Band pull aparts (purple Jumpstretch band) 3x12

Tuesday 9/6/11

Afternoon:

Back squat - 1x65, 90lbs 3x8

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 220lbs 1x5, 255lbs 1x5, 290lbs 1x5

Pushups - 3x12

I took all last week off to recover as much as possible. I'm going to repeat this last month.