Monday 12/31/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Deadlift - 155lbs 1x 5, 195lbs 1x 5, 230lbs 1x 5, 250lbs 1x 5, 290lbs 1x 5, 325lbs 1x 6

Saturday 12/22/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 195lbs 3x 10

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 175lbs 10x 3

Band pullaparts after last 3 sets - 3x 20

Tuesday 12/18/12

Afternoon:

Squat - 115lbs 1x 5, 145lbs, 1x5, 170lbs 1x 5, 215lbs 1x 5, 240lbs 1x 3, 270lbs 1x 3

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 165lbs 8x 4

Band pullaparts after last 3 sets - 3x 20

Friday 12/14/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 5, 205lbs 3x 10

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 7x 5

Band pullaparts after last 3 sets - 3x 20

Wednesday 12/12/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 205lbs 3x 10

Deadlift - 150lbs 1x 5, 190lbs 1x 5, 225lbs 1x 5, 280lbs 1x 5, 320lbs 1x 3, 355lbs 1x 3

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 6x 6

Band pullaparts after last 3 sets - 3x 20

Monday 12/10/12

Afternoon:

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 170lbs 10x 3

Horizontal rows after last 3 sets - 3x 5

Sunday 12/9/12

Afternoon:

Squat - 115lbs 1x 5, 145lbs, 1x5, 170lbs 1x 5, 200lbs 1x 3, 230lbs 1x 3, 255lbs 1x 5

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 8x 4

Band pullaparts after last 3 sets - 3x 20

Friday 12/7/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 7x 5

Band pullaparts after last 3 sets - 3x 20

Monday 12/3/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Deadlift - 150lbs 1x 5, 190lbs 1x 5, 225lbs 1x 5, 265lbs 1x 3, 300lbs 1x 5, 340lbs 1x 4

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 145lbs 6x 6

Band pullaparts after last 3 sets - 3x 20

Mondays are so brutal. I got 4 reps on the 340 lb pull which is so close to an intermediate goal I have of doing 5 reps with 345 lbs.

Saturday 12/1/12

Afternoon:

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 10x 3

Band pullaparts after last 3 sets - 3x 20

Friday 11/30/12

Afternoon:

Squat - 115lbs 1x 5, 145lbs, 1x5, 170lbs 1x 5, 185lbs 1x 5, 215lbs 1x 5, 240lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 8x 4

Band pullaparts after last 3 sets - 3x 20

Wednesday 11/28/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 195lbs 3x 10

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 145lbs 7x 5

Band pullaparts after last 3 sets - 3x 20

Monday 11/26/12

Morning:

Pushups - 3x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 195lbs 3x 10

Deadlift - 150lbs 1x 5, 190lbs 1x 5, 225lbs 1x 5, 245lbs 1x 5, 280lbs 1x 5, 320lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 6x 6

Band pullaparts after last 3 sets - 3x 20

Friday 11/16/12

Morning:

Pushups - 1x 19

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Press ladders - 28kg - 3x 1,2,3 with matching pullups

Wednesday 11/14/12

Morning:

Pushups - 3x 19

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 110lbs 1x 5, 135lbs 1x 5, 155lbs 2x 3, 175lbs 2x 2, 185lbs 2x 1

Band pullaparts after each workset - 3x 20

Curls - 75lbs 2x 5

Its a backoff week, but I ended up doing some heavier sets for my bench just because. The 185lbs were the most I've ever tried benching. I had at least another rep and maybe 10lbs but that's for later.

Monday 11/12/12

Afternoon:

Squat - 110lbs 1x 5, 140lbs, 1x5, 165lbs 1x 5, 205lbs 1x 5, 235lbs 1x 3, 260lbs 1x 4

Press ladders - 28kg - 5x 1,2,3,4 with matching pullups

I had another rep in my on my last squat set but I was happy with 4 solid reps of a weight I've never put on my back. I wanted at least 3.

Pr in press ladders too. They are getting easier though I'm using a bit of english on my pullup sets of 4 later on in the ladders. They are still solid though and I'm very happy with what these are doing to my pressing.

Saturday 11/10/12

Morning:

Pushups - 3x 19

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 110lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 170lbs 1x 3

Band pullaparts after each workset - 3x 20

Curls - 85lbs 2x 5

Wednesday 11/7/12

Morning:

Pushups - 2x 19

Afternoon:

Press ladders - 32kg - 5x 1,2

I also did a few pullup sets of 5.

Tuesday 11/6/12

Morning:

Pushups - 2x 19

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Deadlift - 145lbs 1x 5, 185lbs 1x 5, 225lbs 1x 5, 275lbs 1x 5, 315lbs 1x 3, 345lbs 1x 3

Nice. I got a triple just like I wanted on my last set of dl. I had at least one more in the tank too. I'm finally making progress on the deadlift and I'm sure I can easily pull more than my personal best of 365lbs at a bodyweight of 185lbs. I'm 225lbs now so it's nothing to puff my chest out about, but I am moving my pulling strength up. And I am doing my pulling after 3 sets of 10 back squats too. Early next year I should hit my long time goal of 405lbs no problem. I bet I'm not far from it right now if I rest up and do a max. test, but I want to milk my routine for a few more months at least.

I am probably going to mix up my pressing during the week and do lower volume but higher weights on the first session. I'm thinking ladders with the 32kg bell to 2 or something like that for now. I started too late and I need to make dinner so I'll do my pressing tomorrow.

Friday 11/2/12

Morning:

Pushups - 2x 18

Afternoon:

Squat - 110lbs 1x 5, 140lbs, 1x5, 165lbs 1x 5, 195lbs 1x 3, 225lbs 1x 3, 250lbs 1x 5

Press ladders - 28kg - 4x 1,2,3,4 with matching pullups

The pressing ladders with the pullups are the part of the workout that take by far the longest.

My squat feels good. A big part of getting more reps at heavier weights right now is just learning how to do it right when the weight is heavier. Full body tension and keeping my form right make a big difference.

Wednesday 10/31/12

Morning:

Pushups - 3x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 1x 3, 195lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 110lbs 1x 5, 125lbs 1x 3, 145lbs 1x 3, 160lbs 1x 5

Band pullaparts after each workset - 3x 20

Curls - 80lbs 2x 5

Monday 10/29/12

Morning:

Pushups - 3x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 1x 3, 195lbs 3x 10

Deadlift - 145lbs 1x 5, 185lbs 1x 5, 225lbs 1x 5, 255lbs 1x 3, 290lbs 1x 3, 330lbs 1x 4

Press ladders - 28kg - 3x 1,2,3,4 with matching pullups

Friday 10/26/12

Morning:

Pushups - 2x 17

Afternoon:

Squat - 105lbs 1x 5, 140lbs, 1x5, 165lbs 1x 5, 180lbs 1x 5, 205lbs 1x 5, 235lbs 1x 7

Press ladders - 28kg - 3x 1,2,3,4 with matching pullups

Man did I feel strong today. I think the last time I went for around this weight in the squat I got 4 reps. I felt strong all the way through though I did let my hips come up a tiny bit fast on the last rep. Pressing feels strong too.

I have been doing a few sets of 3 gtg pullups almost every day....maybe 3 sets or so.

Wednesday 10/24/12

Morning:

Pushups - 1x 17

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 1x 3, 190lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 110lbs 1x 5, 135lbs 1x 5, 135lbs 1x 5, 155lbs 1x 7

Band pullaparts after each workset - 3x 20

Curls - 75lbs 2x 5  

Monday 10/22/12

Morning:

Pushups - 3x 17

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 1x 3, 190lbs 3x 10

Deadlift - 145lbs 1x 5, 185lbs 1x 5, 220lbs 1x 5, 240lbs 1x 5, 275lbs 1x 5, 310lbs 1x 6

Press ladders - 28kg - 2x 1,2,3,4 with matching pullups

Friday 10/19/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 1x 3, 185lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 105lbs 1x 5, 135lbs 1x 5

Band pullaparts after last 3 sets - 3x 20

Curls - 70lbs 2x 5

Backoff week.

Wednesday 10/17/12

Afternoon:

Squat - 105lbs 1x 5, 135lbs, 1x5, 160lbs 1x 5, 200lbs 1x 5, 225lbs 1x 3, 250lbs 1x 2

Press ladders - 28kg - 4x 1,2,3,4 with matching pullups

I think I could have gotten another rep in the 250lb squat with more focus on my form and staying tight. Still...it is a weight I've never had on my back before and the 4 ladders of 4 rungs with the 28kg bell was a pr too so I guess I can't be disappointed.

Friday 10/12/12

Morning:

Pushups - 1x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 195lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 105lbs 1x 5, 130lbs 1x 5, 150lbs 1x 3, 165lbs 1x 4

Band pullaparts after each workset - 3x 20

Curls - 80lbs 2x 5

Thursday 10/11/12

Morning:

Press ladders - 28kg - 1x 4 and then 1x1,2,3,4 with matching pullups

I'm playing catchup a bit. I had to make up for a late start to the week and school is messing with my schedule a bit but I'm determined to make all my sets and reps before my backoff week next week.

Wednesday 10/10/12

Afternoon:

Press ladders - 28kg - 1x 1,2,3,4 and then 1x1,2,3 with matching pullups

Tuesday 10/9/12

Morning:

Pushups - 2x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 1x 3, 195lbs 3x 10

Deadlift - 140lbs 1x 5, 180lbs 1x 5, 215lbs 1x 5, 265lbs 1x 5, 300lbs 1x 3, 335lbs 1x 3

Brutal. I was supposed to do some pressing too but I started too late. I'll try to do those tomorrow.

It's getting a little tough mentally to psych up for Mondays. Of course this is what I've been working towards the last year. I'm getting close to the numbers I feel I should be doing. I need to really think about how my diet works with my training though.

Still....good stuff.

Friday 10/5/12

Morning:

Pushups - 1x 18

Afternoon:

Squat - 105lbs 1x 5, 135lbs, 1x5, 160lbs 1x 5, 185lbs 1x 3, 210lbs 1x 3, 240lbs 1x 4

Press ladders - 28kg - 3x 1,2,3,4 with matching pullups

Wednesday 10/3/12

Morning:

Pushups - 2x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 1x 3, 190lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 105lbs 1x 5, 125lbs 1x 3, 140lbs 1x 3, 160lbs 1x 5

Band pullaparts after each workset - 3x 20

Curls - 75lbs 2x 5

Monday 10/1/12

Morning:

Pushups - 1x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 1x 3, 190lbs 3x 10

Deadlift - 140lbs 1x 5, 180lbs 1x 5, 215lbs 1x 5, 250lbs 1x 3, 285lbs 1x 3, 320lbs 1x 4

Press ladders - 28kg - 3x 1,2,3,4 with matching pullups

My monday workouts are officially brutal. It didn't help that I had a cold since Friday. It's ok though...got it done and that's all that counts.

Friday 9/28/12

Morning:

Pushups - 3x 17

Afternoon:

Squat - 105lbs 1x 5, 135lbs, 1x5, 160lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 225lbs 1x 7

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 1,2,3

Band pullaparts after ladders - 3x 20

Curls - 70lbs 2x 5

Wednesday 9/26/12

Morning:

Pushups - 2x 17

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Press ladders - 28kg - 4x 1,2,3 with matching pullups

Monday 9/24/12

Morning:

Pushups - 3x 17

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Deadlift - 140lbs 1x 5, 180lbs 1x 5, 215lbs 1x 5, 230lbs 1x 5, 265lbs 1x 5, 300lbs 1x 6

Bench press - 70lbs 1x 5, 90lbs 1x 5, 105lbs 1x 5, 115lbs 1x 5, 130lbs 1x 5, 150lbs 1x 7

Band pullaparts after each workset - 3x 20

Curls - 70lbs 2x 5

Saturday 9/22/12

Afternoon:

Squat - 100lbs 1x 5, 130lbs, 1x5, 155lbs 1x 5, 190lbs 1x 5

Press ladders - 28kg - 3x 1,2

Pullups - 3x 2

Backoff week

Wednesday 9/19/12

Morning:

Pushups - 3x 16

Two handed swings 24kg - 5x 11

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 260lbs 1x 5

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 130lbs 1x 5

Band pullaparts after each workset - 3x 20

Curls - 65lbs 2x 5

Backoff week

I took Monday off...well...just because. I always heed Rif's (Mark Reifkind) advice about how the next step off of a peak is down and taking it easy after a pr is mandatory for me if I want to progress for the long haul.

Saturday 9/15/12

Morning:

Pushups - 1x 18

Afternoon:

Squat - 100lbs 1x 5, 130lbs, 1x5, 155lbs 1x 5, 190lbs 1x 5, 215lbs 1x 3, 240lbs 1x 4

Press ladders - 28kg - 5x 1,2,3

Pullups - 5x 3

Two pr's today. I have never had 240lbs on my back. The weight felt heavy but my squats felt good...I definitely had at least one more in there but my fourth rep was a bit goodmorninged so I racked it.

I've also never hit 5 ladders of 1,2,3 with the 28kg bell before. My right shoulder felt good today. I think as long as I keep the overhead work unilateral it should be happy.

I'm moving in the right direction. Good stuff.

Wednesday 9/12/12

Morning:

Pushups - 3x 18

Two handed swings 24kg - 3x 10

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 130lbs 1x 5, 145lbs 1x 3, 160lbs 1x 6

Band pullaparts after each workset - 3x 20

Curls - 75lbs 2x 5

Monday 9/10/12

Morning:

Pushups - 3x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 260lbs 1x 5, 295lbs 1x 3, 330lbs 1x 3

Press ladders - 28kg - 4x 1,2,3

Pullups - 3x 3

Friday 9/7/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Afternoon:

Squat - 100lbs 1x 5, 130lbs, 1x5, 155lbs 1x 5, 180lbs 1x 3, 205lbs 1x 3, 230lbs 1x 5

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 170lbs 3x 1,2,3

Band pullaparts after ladders - 3x 20

Curls - 70lbs 2x 5

Thursday 9/6/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Wednesday 9/5/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Press ladders - 28kg - 4x 1,2,3

Pullups - 3x 3

Tuesday 9/4/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Monday 9/3/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 225lbs 1x 5, 260lbs 1x 5, 310lbs 1x 5

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 120lbs 1x 3, 135lbs 1x 3, 155lbs 1x 6

Curls - 65lbs 2x 5

I messed up and did the first two heavy sets of my 531 deadlift from last week instead of 240 and 275 sets of 3.

I was pretty hungry. I should have something more in my stomach on heavier days like this because I wasn't at my best.

Friday 8/31/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 100lbs 1x 5, 130lbs, 1x5, 155lbs 1x 5, 165lbs 1x 5, 190lbs 1x 5, 215lbs 1x 7

Press ladders - 28kg - 4x 1,2,3

Pullups - 3x 3

My right elbow is feeling better. I've been doing one clean and then pressing from the rack to save my elbow a bit. I'm hoping I can start doing some very low volume pullups 1 - 2 times a week for now.

I'm starting on a diet based on the eating plan from P90X Insanity (I know, I know) and it seems to be working well. I'm slowly losing weight and I'm stronger than ever so far.

Wednesday 8/29/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 110lbs 1x 5, 130lbs 1x 5, 145lbs 1x 10

Curls - 55lbs 2x 5

Monday 8/27/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 225lbs 1x 5, 260lbs 1x 5, 295lbs 1x 6

Press ladders - 28kg - 3x 1,2,3 with sets of 6 CC Pullups step 2 horizontal pulls after each set

I've started a new diet. It's based on the eating plan from P90X Insanity of all things. It makes it easy to watch how much I'm eating though and so far I feel strong. I picked up the 32kg bell yesterday and got 4 reps on each arm with at least one more rep in the bank. The most I've ever done in the past were sets of 2 with the second rep pretty shaky.

Friday 8/24/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 100lbs 1x 5, 125lbs, 1x5, 145lbs 1x 5, 185lbs 1x 5

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 3x 1,2,3

Backoff week.

Thursday 8/23/12

Morning:

Pushups - 3x 15

Wednesday 8/22/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10

Press ladders - 28kg - 3x 1,2 with sets of 5 CC Pullups step 2 horizontal pulls after each set

Backoff week

Tuesday 8/21/12

Morning:

Pushups - 3x 15

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Monday 8/20/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10

Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 250lbs 1x 5

Bench press - 65lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 125lbs 1x 5

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Backoff week

Friday 8/17/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 100lbs 1x 5, 125lbs, 1x5, 145lbs 1x 5, 185lbs 1x 5, 210lbs 1x 3, 235lbs 1x 4

Barbell press - 45lbs 1x 5, 60lbs 1x 5, 70lbs 1x 5, 90lbs 1x 5, 100lbs 1x 3, 115lbs 1x 6

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Thursday 8/16/12

Morning:

Pushups - 3x 16

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Wednesday 8/15/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Bench press - 65lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 125lbs 1x 5, 140lbs 1x 3, 155lbs 1x 6

Curls - 45lbs 2x 6

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Tuesday 8/14/12

Morning:

Pushups - 3x 16

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Monday 8/13/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 250lbs 1x 5, 285lbs 1x 3, 320lbs 1x 3

C&P ladders - 28kg - 3x 1,2,3 with matching chinups set after each press set

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Friday 8/10/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 100lbs 1x 5, 125lbs, 1x5, 145lbs 1x 5, 170lbs 1x 3, 195lbs 1x 3, 220lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 2, 165lbs 3x 1,2,3

Band pullaparts after ladders - 3x 10

Curls - 45lbs 2x 5

About 4 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Just starting as easy as possible with curls and I'll very slowly increase reps and weight. I need to pay attention to my elbow which is why I'm doing the CC horizontal pulls instead of pullups for now.

Thursday 8/9/12

Morning:

Pushups - 3x 15

About 4 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Wednesday 8/8/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

C&P ladders - 28kg - 3x 1,2,3 with matching chinups set after each press set

About 4 sets of 3 pullups throughout the day

I have a feeling that this tweak to my routine is a winner. It allows me to concentrate more on my lifts. The 28kg bell feels like the 24kg used to a few years ago if not a bit lighter.

Tuesday 8/7/12

Morning:

Pushups - 3x 15

About 5 sets of 3 pullups throughout the day

Monday 8/6/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 235lbs 1x 3, 270lbs 1x 3, 300lbs 1x 5

Bench press - 65lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 115lbs 1x 3, 130lbs 1x 3, 150lbs 1x 7

About 5 sets of 3 pullups throughout the day

I was sick last week which is why I missed a few workouts.

I'm also greasing the groove on pullups now and doing sets of 3 whenever I open the back door (which is often because of my dogs). The grind of doing the higher rep sets every day in the FPP was wearing on my elbows.

I'm also going to strip the routine down a bit and do an A/B/A B/A/B with kettlebell pressing ladders and bench press instead of doing both at once.

Tuesday 7/31/12

Morning:

Pushups - 3x20

CC Pullups step 2 horizontal pulls - 3x8 (hands at sternum height, back of foot 12 inches forward of the bar)

Monday 7/30/12

Morning:

Pushups - 3x20

CC Pullups step 2 horizontal pulls - 3x10 (hands at sternum height, back of foot 12 inches forward of the bar)

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 235lbs 1x 3, 270lbs 1x 3, 300lbs 1x 5

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 130lbs 3x 10

Saturday 7/28/12

Morning:

Press 28kg - 1x 6/6

Afternoon:

Squat - 100lbs 1x 5, 125lbs, 1x5, 145lbs 1x 5, 165lbs 1x 5, 185lbs 1x 5, 210lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 3x 1,2,3

Kettlebell press - 20kg 3x 12

Chinups - 3x 3 

Just wanted to test my press with the 28kg bell. I never expected 6 reps a side and I still had at least 1-2 more reps on each arm. I'm way stronger than I was in my press even with the light weight higher rep pressing I've been doing. This routine agrees with me and I just need to keep pushing the weights up and stick to it.

I have actually still been gaining weight and am at 230lbs right now. This is heavier than I want to be but I'm still not really fat and my abs do still show. I'm nowhere near strong enough to support this weight, but at the same time my goal has been to bring my squat and bench up and ignore my weight for now. I can always get lean later after building up strength and gaining muscle.

My pullups are getting harder though. I am probably good for 8 -9 reps at this weight but my right elbow is just barely starting to complain. I will revise what I am doing pullup-wise for now.

Friday 7/27/12

Morning:

Pushups - 3x 19

Pullups - 7,7,6,5,4

Thursday 7/26/12

Morning:

Pushups - 3x 19

Pullups - 7,6,6,5,4

Wednesday 7/25/12

Morning:

Pushups - 3x 19

Pullups - 7,6,5,5,4

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10

Bench press - 65lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 110lbs 1x 5, 125lbs 1x 5, 140lbs 1x 8

Kettlebell press - 24kg 3x 7

Chinups - 3x 3

Tuesday 7/24/12

Morning:

Pushups - 3x 19

Pullups - 7,6,5,4,4

Monday 7/23/12

Morning:

Pushups - 3x 19

Pullups - 7,6,5,4,3

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10

Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 220lbs 1x 5, 250lbs 1x 5, 285lbs 1x 5

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 3x 10

Saturday 7/21/12

Afternoon:

Squat - 95lbs 1x 5, 120lbs, 1x5, 140lbs 1x 5, 175lbs 1x 5, 200lbs 1x 3, 225lbs 1x 4

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 3x 1,2,3

Kettlebell press - 20kg 3x 11

Chinups - 3x 3

Rope jump - 50, 60, 50, 60, 60 turns

Friday 7/20/12

Afternoon:

Pushups - 3x 18

Pullups - 7,7,6,5,4

Thursday 7/19/12

Morning:

Pushups - 3x 18

Pullups - 7,6,6,5,4

Wednesday 7/18/12

Morning:

Pushups - 3x 18

Pullups - 7,6,5,5,4

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 170lbs 3x 10

Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 120lbs 1x 5, 135lbs 1x 3, 150lbs 1x 7

Kettlebell press - 24kg 5x 6

Chinups - 5x 3

Rope jump - 5x 50 turns

Tuesday 7/17/12

Afternoon:

Pushups - 3x 18

Pullups - 7,6,5,4,4

Monday 7/16/12

Morning:

Pushups - 3x 18

Pullups - 7,6,5,4,3

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 170lbs 3x 10

Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 245lbs 1x 5, 275lbs 1x 3, 310lbs 1x 3

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 3x 10 

Friday 7/13/12

Morning:

Pushups - 3x 17

Pullups - 7,7,6,5,4

Afternoon:

Squat - 95lbs 1x 5, 120lbs, 1x5, 140lbs 1x 5, 165lbs 1x 3, 190lbs 1x 3, 210lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 3x 1,2,3

Kettlebell press - 20kg 3x 10

Chinups - 5x 3

Rope jump - 5x 40 turns

Thursday 7/12/12

Morning:

Pushups - 3x 17

Pullups - 7,6,6,5,4

Wednesday 7/11/12

Morning:

Pushups - 3x 17

Pullups - 7,6,5,5,4

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 165lbs 3x 10

Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 110lbs 1x 3, 130lbs 1x 3, 145lbs 1x 8

Kettlebell press - 28kg 5x 3

Chinups - 5x 3

Rope jump - 10x 30 turns

Tuesday 7/10/12

Morning:

Pushups - 3x 17

Pullups - 7,6,5,4,4

Monday 7/9/12

Morning:

Pushups - 3x 17

Pullups - 7,6,5,4,3

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 160lbs 3x 10

Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 230lbs 1x 3, 260lbs 1x 3, 295lbs 1x 3

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 120lbs 3x 10

Friday 7/6/12

Morning:

Pushups - 3x 16

Pullups - 8,8,7,6,5

Afternoon:

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 3x 1,2,3

Kettlebell press - 28kg 5x 3

Thursday 7/5/12

Morning:

Pushups - 3x 16

Pullups - 8,7,7,6,5

Afternoon:

Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 210lbs 1x 5, 245lbs 1x 5, 275lbs 1x 7

Squat - 140lbs 5x 10

No swings. I'm thinking about my routine. If I stick with 5/3/1 and the BBB assistance I am just going to have to eat more than I am. I'm keeping my weight at 220+ right now and I'm steadily getting leaner but don't feel as strong as I did a few months ago. Decisions.

Wednesday 7/4/12

Morning:

Pushups - 3x 16

Pullups - 8,7,6,6,5

Tuesday 7/2/12

Morning:

Pushups - 3x 16

Pullups - 8,7,6,5,5

Afternoon:

Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 105lbs 1x 5, 120lbs 1x 5, 135lbs 1x 10

Kettlebell press - 24kg 5x 6

Chinups - 5x 3

Rope jump - 6x 40 turns

Farmers walk - 24kg bell each hand - 3x 100yds.

At least my pullups are coming along strong. I can't say how happy I am to be working pullups. I'm probably good for 9 reps right now if I was fresh at a bodyweight of 220lbs. My best was 13 at a bodyweight of 185lbs. a few years ago. Not bad.

Monday 7/2/12

Morning:

Pushups - 3x 16

Pullups - 8,7,6,5,4

Afternoon:

Squat - 95lbs 1x 5, 120lbs 1x 5, 140lbs 1x 5, 155lbs 1x 5, 1750lbs 1x 5, 200lbs 1x 6

Deadlift - 135lbs 1x 5, 195lbs 5x 10

I was pretty disappointed with my squat today. Weight felt heavy and I should have got at least 7 - 8 reps with 200lbs. I'll probably push on for a few more weeks just to see if this was an aberration due to what I ate or whatever. I am starting to think that when I was squatting 3 times a week I was really making progress and that frequency may agree with me better.

Saturday 6/30/12

Afternoon:

Bench press - 65lbs 1x 5, 75lbs 1x 5, 90lbs 1x 5, 115lbs 1x 12

Kettlebell press - 28kg 5x 2

Farmers walk - 24kg bell each hand - 2x 133yds.

Backoff week

I threw a single each arm with the 32kg and a set of 5 with double 24kg bells just to test my right shoulder. It's coming along well and while I'm still going to work on higher rep sets with lighter bells it's nice to know it's healing.

Friday 6/29/12

Morning:

Pushups - 3x 15

Pullups - 7,7,6,5,4

Thursday 6/28/12

Morning:

Pushups - 3x 15

Pullups - 7,6,6,5,4

Afternoon:

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 235lbs 1x 10

Two handed swings 24kg - 5x 20

Backoff week

Wednesday 6/27/12

Morning:

Pushups - 3x 15

Pullups - 7,6,5,5,4

Tuesday 6/26/12

Morning:

Pushups - 3x 15

Pullups - 7,6,5,4,4

Afternoon:

Bench press - 65lbs 1x 5, 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 10

Kettlebell press - 24kg 3x 5

Backoff week

Monday 6/25/12

Morning:

Pushups - 3x 15

Pullups - 7,6,5,4,3

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 170lbs 1x 10

Two handed swings 24kg - 6x 15 (on the minute)

Backoff week

Sunday 6/24/12

Afternoon:

Bench press - 60lbs 1x 5, 75lbs 1x 5, 90lbs 1x 5, 115lbs 1x 5, 130lbs 1x 3, 135lbs 1x 11

Kettlebell press - 20kg 5x 12

Rope jump - 6x 35 turns

Farmers walk - 28kg + 32kg bell each hand - 3x 100yds.

I missed my workout yesterday because of guests. Made it up today. The extra day off had me feeling good. My right shoulder is healing up and feeling better all the time.

Friday 6/22/12

Morning:

Pushups - 3x 18

Pullups - 6,6,5,4,3

Thursday 6/21/12

Morning:

Pushups - 3x 18

Pullups - 6,5,5,4,3

Afternoon:

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 235lbs 1x 5, 270lbs 1x 3, 300lbs 1x 5

Squat - 145lbs 5x 10

Two handed swings 24kg - 10x 15 (on the minute) 

I'm really trying to slow my pullups down and do them with the least amount of movement possible.

Wednesday 6/20/12

Morning:

Pushups - 3x 18

Pullups - 6,5,4,4,3

Tuesday 6/19/12

Morning:

Pushups - 3x 18

Pullups - 6,5,4,3,3

Afternoon:

Bench press - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 3x 1,2,3

Kettlebell press - 24kg 5x 6

Rope jump - 6x 30 turns

Farmers walk - 24kg bell each hand - 3x 133yds. 

Monday 6/18/12

Morning:

Pushups - 3x 18

Pullups - 6,5,4,3,2

Afternoon:

Squat - 90lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 170lbs 1x 5, 190lbs 1x 3, 215lbs 1x 5

Deadlift - 135lbs 1x 5, 200lbs 5x 10

Two handed swings 24kg - 10x 14 (on the minute)

Saturday 6/16/12

Afternoon:

Bench press - 60lbs 1x 5, 75lbs 1x 5, 90lbs 1x 5, 105lbs 1x 3, 120lbs 1x 3, 135lbs 1x 9

Kettlebell press - 20kg 5x 11

Rope jump - 6x 25 turns

Farmers walk - 28kg + 32kg bell each hand - 3x 100yds.

Friday 6/15/12

Morning:

Pushups - 3x 19

Pullups - 7,7,6,5,4

I got all my reps, but those sets of 7 are not as strong as I'd like on the last rep. I think I'll back down to the 6RM next week and move back up.

Thursday 6/14/12

Morning:

Pushups - 3x 19

Pullups - 7,6,6,5,4

Afternoon:

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 220lbs 1x 3, 250lbs 1x 3, 285lbs 1x 6

Squat - 140lbs 5x 10

Two handed swings 24kg - 10x 13 (on the minute)

Wednesday 6/13/12

Morning:

Pushups - 3x 19

Pullups - 7,6,5,5,4

Tuesday 6/12/12

Morning:

Pushups - 3x 19

Pullups - 7,6,5,4,4

Afternoon:

Bench press - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 3x 1,2,3

Kettlebell press - 24kg 5x 5

Rope jump - 6x 20 turns

Farmers walk - 24kg bell each hand - 3x 133yds.

I'm going to simplify some and see how that works.

Monday 6/11/12

Morning:

Pushups - 3x 19

Pullups - 7,6,5,4,3

Afternoon:

Squat - 90lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 1x 3, 180lbs 1x 3, 205lbs 1x 7

Deadlift - 135lbs 1x 5, 195lbs 5x 10

Two handed swings 24kg - 10x 12 (on the minute)

Pullups feel good. I was hoping going to 7 would be easy and it is.

Saturday 6/9/12

Afternoon:

Bench press - 60lbs 1x 5, 75lbs 1x 5, 90lbs 1x 5, 100lbs 1x 5, 115lbs 1x 5, 130lbs 1x 10

Kettlebell press - 20kg 5x 10

Dips - 3x 6

Chinups - 3x 6

Farmers walk - 75lbs each hand - 3x 100yds.

Friday 6/8/12

Morning:

Pushups - 3x 18

Pullups - 6,6,5,4,3

Thursday 6/7/12

Morning:

Pushups - 3x 18

Pullups - 6,5,5,3,3

Afternoon:

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 205lbs 1x 5, 235lbs 1x 5, 270lbs 1x 8

Squat - 135lbs 5x 10

Two handed swings 24kg - 10x 11 (on the minute) 

Wednesday 6/6/12

Morning:

Pushups - 3x 18

Pullups - 6,5,4,4,3

Tuesday 6/5/12

Morning:

Pushups - 3x 18

Pullups - 6,5,4,3,3

Afternoon:

Barbell press - 45lbs 1x 5, 55lbs 1x 5, 65lbs 1x 5, 70lbs 1x 5, 85lbs 1x 5, 95lbs 1x 8

Bench press - 90lbs 5x 10

Dips - 7x 6, 1x 5

Chinups - 3x 4

Rope jump - 5x 20 turns

Farmers walk - 70lbs each hand - 3x 100yds.

My right shoulder is still sore and it looks like overhead work is the thing that is hardest on it. I may just do kettlebell pressing ladders instead of barbell pressing until it heals. I'll see how this goes.

Monday 6/4/12

Morning:

Pushups - 3x 18

Pullups - 6,5,4,3,2

Afternoon:

Squat - 90lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 145lbs 1x 5, 170lbs 1x 5, 190lbs 1x 10

Deadlift - 135lbs 1x 5, 190lbs 5x 10

Two handed swings 24kg - 10x 10 (on the minute)

Friday 6/1/12

Morning:

Pushups - 3x 17

Pullups - 6,6,5,4,3

I've been using this last week as a backoff week. I felt I needed it. I've been doing some very light kettlebell pressing as well to see how my shoulder reacts.

I'm planning on starting 5/3/1 next week so I can get some deadlifting back into my routine.

My pullups are feeling strong.

Thursday 5/31/12

Morning:

Pushups - 3x 17

Pullups - 6,5,5,4,3

Wednesday 5/30/12

Morning:

Pushups - 3x 17

Pullups - 6,5,4,4,3

Tuesday 5/29/12

Morning:

Pushups - 3x 17

Pullups - 6,5,4,3,3

Monday 5/28/12

Morning:

Pushups - 3x 17

Pullups - 6,5,4,3,2

Saturday 5/26/12

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x3, 205lbs 1x2, 230lbs 3x 1,2,3

Dips - 10x 7

Chinups - 3x 6

Friday 5/25/12

Morning:

Pushups - 3x 16

Pullups - 6,6,5,4,3

Pullups are going well though the two sets of 6 are hard right now. My chin is well over the bar, but I'm not pulling the bar tight to my chest like I want. I'll repeat this RM plan next week and see how strong I can get these sets. My elbows are not feeling sore even with the additional chins I do along with the dips. I'm very stoked...I think I may be past my elbow tendonitis completely at this point. I just need to stay smart and vigilant.

Thursday 5/24/12

Morning:

Pushups - 3x 16

Pullups - 6,5,5,4,3

Afternoon:

Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x5, 180lbs 3x10

Dips - 10x 6

Chinups - 3x 5

I've decided that 10 sets is enough for the dips. I'll work on increasing how many I can do in 10 sets on the heavy day I currently have on Saturday.  

Wednesday 5/23/12

Morning:

Pushups - 3x 16

Pullups - 6,5,4,4,3

Tuesday 5/22/12

Morning:

Pushups - 3x 16

Pullups - 6,5,4,3,3

Afternoon:

Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 180lbs 3x10

Dips - 14x 5

Chinups - 3x 4 

Monday 5/21/12

Morning:

Pushups - 3x 16

Pullups - 6,5,4,3,2

Saturday 5/19/12

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x3, 205lbs 1x2, 225lbs 3x 1,2,3

Dips - 7x 7, 3x 6

Chinups - 3x 4

It's funny, but these heavier squats are feeling a bit easier than they did when I first started going over 200lbs. Part of it is just getting used to how they feel and another part is getting better at the movement.

Dips are going great. My triceps are loving these.

Friday 5/18/12

Morning:

Pushups - 3x 15

Pullups - 5,5,4,3,2

My pullups are feeling strong. The way I'm pushing forward one week and then backing off the next seems to be working well. My elbows are not feeling sore and I have a lot of control. All pullups are about as dead hang as you can get with my legs straight, body practically motionless and finish with my hands at the level of my shoulders.

My weight is actually about 223 right now...lol! My plan is to push forward for a few more weeks in my squatting and dips before I move into 5/3/1 for a while. I'd like to squat around 240lbs or so on my heavier ladder days and be doing at least 3 sets of 10 with 185lbs for now before moving on to 5/3/1. Eventually my goal is to be able to hit multiple sets of 10 with at least 225lbs (bodyweight for now) and be able to hit reps with 315lbs.

I still want that 405lbs deadlift and attacking what was a real weak point of mine (squatting) I believe will help out a lot. At least that's my theory.

Thursday 5/17/12

Morning:

Pushups - 3x 15

Pullups - 5,4,4,3,2

Afternoon:

Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 3x10

Dips - 12x 6

Chinups - 3x 4 

Wednesday 5/16/12

Morning:

Pushups - 3x 15

Pullups - 5,4,3,3,2

Tuesday 5/15/12

Morning:

Pushups - 3x 15

Pullups - 5,4,3,2,2

Afternoon:

Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x5, 175lbs 3x10

Dips - 12x 5

Chinups - 3x 3

Monday 5/14/12

Morning:

Pushups - 3x 15

Pullups - 5,4,3,2,1

Saturday 5/12/12

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x3, 205lbs 1x2, 220lbs 3x 1,2,3

Dips - 5x 7, 3x 6, 1x5

Friday 5/11/12

Morning:

Pushups - 3x 17 with 3 pullups at the end of each set

Thursday 5/10/12

Morning:

Pushups - 3x 17

Pullups - 6,5,5,4,3

Afternoon:

Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 170lbs 3x10

Dips - 10x 6

I'm going to do less pullups per day as I'm feeling just a hint of what could possibly be tendonitis in my right elbow. I'm not ruling out doing higher sets forever but I just started being able to do them again and I'm going to let my elbows get really used to the movement before I push reps above 5 for now.

Dips feel great. These just blow my arms and upper body up like nothing else. I'm hoping to push these above 10 per set eventually.

Wednesday 5/9/12

Morning:

Pushups - 3x 17

Pullups - 6,5,4,4,3

Tuesday 5/8/12

Morning:

Pushups - 3x 17

Pullups - 6,5,4,3,3

Afternoon:

Back squat - 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x3, 170lbs 3x10

Dips - 10x 5

I need to pay attention on my pullups. I'm trying to add a rep just to see how it goes. I can hit the 6 reps no problem. I'm just concerned about the tipping point where the volume might affect my elbows again.

Squats are going great. At least these sets of 10 are. I'm trying a different set/rep scheme with my dips. I think I'll try to work up to doing between 50 - 100 a session and slowly start to try to do them in less sets overall.

Monday 5/7/12

Morning:

Pushups - 3x 17

Pullups - 6,5,4,3,2

Saturday 5/5/12

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x2, 215lbs 3x 1,2,3

Dip ladder +10lbs - 3x 1,2,3,4

I'm thinking I need a different set/rep scheme for the dips. They are definitely effective, but I'm not liking the time it takes for the ladders.

Friday 5/4/12

Morning:

Pushups - 3x 16

Pullups - 5,5,4,3,2

Thursday 5/3/12

Morning:

Pushups - 3x 16

Pullups - 5,4,4,3,2

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x2, 165lbs 3x10

Dip ladder +10lbs - 4x 1,2,3,4 

Wednesday 5/2/12

Morning:

Pushups - 3x 16

Pullups - 5,4,3,3,2

Afternoon:

Two handed swings 32kg - 10x 10

Tuesday 5/1/12

Morning:

Pushups - 3x 16

Pullups - 5,4,3,2,2

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 1x2, 165lbs 3x10

Dip ladder +10lbs - 3x 1,2,3,4

Monday 4/30/12

Morning:

Pushups - 3x 16

Pullups - 5,4,3,2,1

Afternoon:

Two handed swings 32kg - 10x 10 

Saturday 4/28/12

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x2, 210lbs 3x 1,2,3

Dip ladder +10lbs - 5x 1,2,3

Friday 4/27/12

Morning:

Pushups - 3x 15

Pullups - 5,4,3,2,1

Thursday 4/26/12

Morning:

Pushups - 3x 15

Pullups - 4,4,3,2,1

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 160lbs 3x10

Dip ladder +10lbs - 4x 1,2,3 

Wednesday 4/25/12

Morning:

Pushups - 3x 15

Pullups - 4,3,3,2,1

Afternoon:

Two handed swings 32kg - 10x 10

Tuesday 4/24/12

Morning:

Pushups - 3x 15

Pullups - 4,3,2,2,1

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 160lbs 3x10

Dip ladder +10lbs - 3x 1,2,3

Monday 4/23/12

Morning:

Pushups - 3x 15

Pullups - 4,3,2,1,1

Saturday 4/21/12

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x2, 210lbs 2x 1,2,3 , 1x 1,2

Dip ladder - 5x 1,2,3,4,5

Ate crappy today and it was 90 degrees. Weight felt very heavy and it kept wanting to move forward. I'll do this weight again next week and hopefully own it.

The dip ladders take a lot of time. I'm probably going to stick with what I'm doing for next week, but I'm having thoughts about mixing things up a bit. Same but different will be the motto though. I'm thinking that doing 5/3/1 with the boring but big assistance work might be the ticket. Even though I'm weak I did just get into pr territory this week. I need to take that into account and stay smart.

Friday 4/20/12

Morning:

Pushups - 3x 14

Pullups - 3,3,2,1

Thursday 4/19/12

Morning:

Pushups - 3x 14

Pullups - 3,2,2,1

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 3x10

Dip ladder - 4x 1,2,3,4,5

I'm not completely sure but I have been obsessing over my right elbow and whether or not I'm feeling any of the beginnings on tendonitis. Instead of that I'm just going to go just bodyweight for a while. I'll go 3RM for the Fighter Pullup Plan for two weeks and then do 5RM for two weeks and alternate those for a while. I just want to do pullups regularly...I don't necessarily need to push them and injure myself again.

Wednesday 4/18/12

Morning:

Pushups - 3x 14

Pullups with 5lbs around waist - 3,2,1,1

Afternoon:

Two handed swings 32kg - 7x 10

I decided to be a bit proactive and drop reps to the 3RM Pullup program even though the weight is fairly light. I'm still steady at 215lbs. I'm thinking I'll do 2 weeks of weighted and then 2 weeks of bodyweight and alternate them.

Tuesday 4/17/12

Morning:

Pushups - 3x 14

Pullups with 5lbs around waist - 5,4,3,2,2

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 3x10

Dip ladder - 3x 1,2,3,4,5

Squats felt strong today. They are really coming along and I feel great doing them. It doesn't seem that long ago that around 155lbs they felt heavy. Now I'm using them for 3 sets of 10 and so far they don't show any signs of slowing down. The sets of 10 seem to be helping my heavier ladder day and the heavy day is helping make these sets of 10 feel light.

Monday 4/16/12

Morning:

Pushups - 3x 14

Pullups with 5lbs around waist - 5,4,3,2,1

Afternoon:

Two handed swings 32kg - 1x 8, 4x 20, 2x 10

Saturday 4/14/12

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 1x2, 200lbs 3x1,2,3

Dip ladder - 5x 1,2,3,4

This day is notable because I'm finally squatting worksets with the heaviest weight I squatted before my hip replacement....probably 3 years ago in Jordan's studio. I have more in me and I'm excited that in a few weeks I'll finally be squatting regularly in the low 200's. Not close to strong by any stretch of the imagination, but I'm getting closer. Today was a pr in that I did reps with 200. It's not a max though it felt heavy I had more weight and more reps in me.

The dips are blowing my upper body and arms up like crazy. I need to watch the volume though and make sure my elbows stay happy.

Friday 4/13/12

Morning:

Pushups - 3x 13

Pullups - 5,5,4,3,2

Thursday 4/12/12

Morning:

Pushups - 3x 13

Pullups - 5,4,4,3,2

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 150lbs 3x10

Dip ladder - 4x 1,2,3,4

Wednesday 4/11/12

Morning:

Pushups - 3x 13

Pullups - 5,4,3,3,2

Afternoon:

Two handed swings 32kg - About 70 - 80 in sets of 10 & 15

Tuesday 4/10/12

Morning:

Pushups - 3x 13

Pullups - 5,4,3,2,2

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 150lbs 3x10

Dip ladder - 3x 1,2,3,4

I'm settling into this routine and liking it. I am keeping things very simple and it's working well. My weight is about 212lbs right now. I'm very slowly dropping weight, but I'm getting leaner all the time. The slow carb diet is really working well so far from what I can tell.

Monday 4/9/12

Morning:

Pushups - 3x 13

Pullups - 5,4,3,2,1

Afternoon:

Two handed swings 32kg - 3x 20, 14x 10 on the minute (140 total in 10 minutes)

Saturday 4/7/12

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 1x2, 190lbs 3x1,2,3

Dip ladder - 4x 1,2,3,4

Friday 4/6/12

Morning:

Pushups - 3x 12

Pullups - 5,5,4,3,2

Thursday 4/5/12

Morning:

Pushups - 3x 12

Pullups - 5,4,4,3,2

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 145lbs 3x10

Dip ladder - 4x 1,2,3,4 (at the end of each ladder did 20 band pullaparts)

Wednesday 4/4/12

Morning:

Pushups - 3x 12

Pullups - 5,4,3,3,2

Afternoon:

Two handed swings 32kg - 1x 10, 1x 20, 1x 15, 1x 10

I wanted to do more swings than that, but I ended up making some guacamole for dinner. I've been eating a sort of paleo/slow carb style diet lately and I have been starting to lean out while my weight has been staying the same (around 215lbs right now). I would like to bring my weight very slowly down to about 200-205lbs or so. I'm guessing I'll be pretty lean at that weight and that it will feel good to be a bit lighter.

Tuesday 4/3/12

Morning:

Pushups - 3x 12

Pullups - 5,4,3,2,2

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 145lbs 3x10

Dip ladder - 3x 1,2,3,4 (at the end of each ladder did 20 band pullaparts)

I'm starting the fighter pullup plan and hoping I am all healed up and ready to go. If this works out it's been about 2 years since I've been able to work on pullups. I won't make the same mistake I did in the past and I'm going to keep the volume low. I may just add weight gradually and keep the reps at 5 max. I'll see how my elbow holds up first.

Monday 4/2/12

Morning:

Pushups - 3x 12

Pullups - 5,4,3,2,1

Sunday 4/1/12

Afternoon:

Two handed swings 32kg - 10x 10

Saturday 3/31/12

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 180lbs 3x1,2,3

Dip/Pullup ladder - 4x 1/1, 2/2, 3/3

Thursday 3/29/12

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 3x10

Dip/Pullup ladder - 3x 1/1, 2/2, 3/3

Wednesday 3/28/12

Morning:

Sets of 15 pushups alternating with sets of 3 pullups

Monday 3/26/12

Morning:

Pushups - 1x 15

Deadlift 28kg bell - 1x 45

Press 28kg - 1x 2/2, 7x 1/1

Goblet squat 28kg - 2x 12

Just messing around. I turned 45 today so I wanted to do something involving 45 reps. My shoulder is still sore....I should be careful about doing lighter presses.

Sunday 3/25/12

Morning:

Pushups - 15, 20, 15

Swings 28kg - 10x 10

Swings 28kg (sets of 10), goblet squats 28kg (sets of 5,4,3,2,1), pushups (sets of 5) - 5x

Loaded cleans 28kg - 5x 2/2

I am visiting my mom over the weekend so I brought my 28kg bell and got a good workout in.

Thursday 3/22/12

Morning:

Sets of 10 pushups alternating with sets of 2 pullups

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 3x10

Dip/Pullup ladder - 4x 1/1, 2/2, 3/3

Two handed swings 32kg - 3x 10

Tuesday 3/20/12

Afternoon:

Two handed swings 24kg - 3x 20, 20x 12 on the minute (240 total in 20 minutes)

Monday 3/19/12

Morning:

Sets of 10 pushups alternating with sets of 2 pullups

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 3x10

Dip/Pullup ladder - 3x 1/1, 2/2, 3/3

I took last week off due to my right shoulder rotator cuff getting really sore. I tore it badly when I was young and it's always been "notchy" and all the pressing I was doing must have aggravated it. I'll try pressing exercises from some different angles to see if that will work and let it heal at the same time.

Thursday 3/8/12

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 3x10

Press - 65lbs 1x5, 95lbs 3x5

Shoulder is feeling tweaked so I went easy after the squats. I'm starting to feel beat up...at this point I know an easy back off week is in store and then a step back to reclimb. At least if I'm smart I'll do that.

Tuesday 3/6/12

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 3x10

Deadlift - 135lbs 1x5, 225lbs 1x5, 265lbs 3x 1,2,3

C & P 24kg - 3x 1,2,3 ending each ladder with 1 chinup

Two handed swings 32kg - 5x 10

I took it a little easier on the swings as I was going late and I'll be doing a lot tomorrow morning at The Coyote Point Kettlebell Club session.

Monday 3/5/12

Morning:

Sets of 15 pushups alternating with sets of 3 pullups

Saturday 3/3/12

Morning:

Sets of 14 pushups alternating with sets of 3 pullups

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 3x1,2,3

Press - 65lbs 1x5, 95lbs 1x5, 115lbs 1x3, 130lbs 3x 1,2,3 with 15 purple band pullaparts after each set

Two handed swings 32kg - 5x 20

Tuesday 2/28/12

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 130lbs 3x10

Deadlift - 135lbs 1x5, 185lbs 1x5, 225lbs 1x3, 260lbs 3x 1,2,3

Press - 65lbs 1x5, 85lbs 3x 10 with 15 purple jumstretch band pullaparts after each set

Two handed swings 32kg - 5x 20

Monday 2/27/12

Morning:

Sets of 14 pushups alternating with sets of 3 pullups

Saturday 2/25/12

Morning:

Sets of 14 pushups alternating with sets of 3 pullups

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x3, 155lbs 1x2, 170lbs 3x1,2,3

Press - 65lbs 1x5, 95lbs 1x5, 127.5lbs 3x 1,2,3

Two handed swings 32kg - 1x 10

One handed swings 32kg - 7x 10

Chinups - 5x 1

Thursday 2/23/12

Morning:

Sets of 14 pushups alternating with sets of 3 pullups

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 125lbs 3x10

Press - 65lbs 1x5, 95lbs 1x5, 125lbs 3x 1,2,3

Two handed swings 28kg - 5x 20 w/ 1 chinup after each set

I need to do longer sets of swings. I also did another workout with Dan John and the CPKC yesterday morning and I need to build up some tolerance to lots of swings.

Monday 2/20/12

Morning:

Sets of 14 pushups alternating with sets of 3 pullups

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 125lbs 3x10

Deadlift - 135lbs 1x5, 225lbs 1x5, 255lbs 3x 1,2,3

Press - 65lbs 1x5, 80lbs 3x 10

Two handed swings 32kg - 5x 13 w/ 1 chinup after each set

I think that I'll settle into this for my routine for now and see what happens. I feel pretty good and my pressing is feeling stronger.

Saturday 2/18/12

Morning:

Sets of 13 pushups alternating with sets of 3 pullups

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x3, 165lbs 3x1,2,3

Press - 65lbs 1x5, 95lbs 1x5, 125lbs 3x 1,2,3

Two handed swings 32kg - 5x 10

I figure I'll try out the ol' "if you want to press a lot, you need to press a lot" thing and do my heavier pressing ladders 3 times a week.

Thursday 2/16/12

Afternoon:

Sets of 13 pushups alternating with sets of 3 pullups

Back squat - 65lbs 1x5, 95lbs 1x5, 120lbs 3x10

Press - 65lbs 1x5, 95lbs 1x5, 120lbs 3x 1,2,3

Two handed swings 28kg - 5x 15 w/ 1 chinup after each set, 7x 12 on the minute (84 total in 7 minutes)

I wanted to end up a little harder than usual because I missed yesterday with the CPKC. Not really that hard.

Monday 2/13/12

Morning:

Sets of 13 pushups alternating with sets of 3 pullups

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 120lbs 3x10

Deadlift - 135lbs 1x5, 225lbs 1x5, 250lbs 3x 1,2,3

BU Press 20kg - 3x 1,2

Two handed swings 32kg - 5x 12

I successfully scheduled my day to get this session done so as to give myself a full day of recovery before Wednesday and the Coyote Point Kettlebell Club session. Hopefully I'll have more oomph on those sessions by doing this. I have a project in school that may get in the way of this Wednesday, but I'm hoping I can keep consistently going.

Saturday 2/11/12

Afternoon:

Sets of 13 pushups alternating with sets of 3 pullups

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x3, 155lbs 3x1,2,3

Press - 65lbs 1x5, 75lbs 3x 10

Two handed swings 32kg - 10x 10

I'm hoping that I can start doing pullups in at least sets of 3 for now and keep working up as long as I keep the volume low. I'll probably stop doing the CC pulls for now to give my elbow more of a break. That also means I'll cut out kettlebell C&P for now as they do make my elbow sore also.

Thursday 2/9/12

Morning:

Sets of 13 pushups alternating with sets of 2 pullups

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 3x10

Press - 65lbs 1x5, 95lbs 1x5, 115lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x11 (hands at sternum height, back of foot 8 inches forward of the bar)

Two handed swings 28kg - 5x 10, 5x 12 on the minute (60 total in 5 minutes)

Wednesday 2/8/12

Morning:

A session with the Coyote Point Kettlebell Club this morning. Today was a notably tougher session than the last two. Approximately 300 or so swings, 60 cleans, well over 100 goblet squats possibly as many as 200, some various pressing mixed in with mobility work had me cooked by the end. I couldn't finish the entire session with the 24kg bell.

I need to build up a bit more work capacity!

Tuesday 2/7/12

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 3x10

Deadlift - 135lbs 1x5, 185lbs 1x5, 245lbs 3x 1,2,3

BU Press 20kg - 2x 1,2,3

Two handed swings 32kg - 5x 10

I guess I'm still looking for the perfect type of pressing to fit in over the week. The C&P I did on Saturday did get my right elbow a bit sore. I might do lighter barbell pressing for sets of 10 on Saturday. The BU pressing I'm doing seems fine and the 20kg seems to be a good fit for now.

Monday 2/6/12

Morning:

Sets of 13 pushups alternating with sets of 2 pullups

Saturday 2/4/12

Morning:

Sets of 2 pullups alternating with sets of 12 pushups

Afternoon:

Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x3, 150lbs 3x1,2,3

C & P 24kg - 3x 1,2,3 ending each ladder with...

CC Pullups step 2 horizontal pulls after each press ladder - 3x10 (hands at sternum height, back of foot 8 inches forward of the bar)

Two handed swings 28kg - 5x 10, 5x 11 on the minute (55 total in 5 minutes)

This seems to be a solid plan. I feel good, getting stronger again and just as important I am getting some work capacity back.

Thursday 2/2/12

Morning:

Sets of 12 pushups alternating with sets of 2 pullups

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 110lbs 3x10

Press - 65lbs 1x5, 95lbs 1x5, 110lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x10 (hands at sternum height, back of foot 8 inches forward of the bar)

Two handed swings 28kg - 5x 10, 5x 10 on the minute (50 total in 5 minutes)

I'm feeling very good. Even after yesterdays workout I felt strong throughout this workout. I'm going to start using heavier bells for my swings and eventually move to the 32kg and possibly some double swings as I feel these may be what is helping me feel so great lately.

I am a bit bumped up from yesterday though. I have a slightly sore right knee and my right wrist is very slightly sore as well.

Wednesday 2/1/12

Morning:

Another session at Park Road Fitness with the Coyote Point Kettlebell Club and Dan John. Great stuff. We started off warming up with some tumbling which in itself had me huffing and puffing right off the bat. Then swings, goblet squats and pushups mixed in with stretching and mobility work.

I did tweak my right knee a bit landing funny on some cartwheels. Nothing structural, but my knee is sore.

Tuesday 1/31/12

Afternoon:

Back squat - 65lbs 1x5, 95lbs 1x5, 110lbs 3x10

Deadlift - 135lbs 1x5, 185lbs 1x5, 240lbs 3x 1,2,3

BU Press 16kg - 3x 1,2,3 alternated with...

CC Pullups step 2 horizontal pulls after each press ladder - 1x13, 2x12 (hands at sternum height, back of foot 8 inches forward of the bar)


Two handed swings 28kg - 5x 10

I know I'll have swings tomorrow morning at the CPKC session so I took it easy.


The CC pulls are definitely harder with my feet more forward. I think I'll back off a bit and work back up.

Monday 1/30/12

Morning:

Sets of 12 pushups alternating with sets of 2 pullups

Saturday 1/28/12

Morning:

Sets of 2 pullups alternating with sets of 12 pushups

Afternoon:

Squat - 65lbs 1x5, 105lbs 1x5, 145lbs 3x1,2,3

Pushups - 3x 15 alternated with...

CC Pullups step 2 horizontal pulls after each press ladder - 1x15, 2x12 (hands at sternum height, back of foot 8 inches forward of the bar)

That was a lot of work (for me) in the last 3 days. I've been eating a lot to compensate for it. Next week I should be mostly back on schedule and I'm going to the Coyote Point Kettlebell Club session on Wednesday morning. I didn't get my swings in today, but I was tired. I might do them tomorrow depending on how I feel.

Friday 1/27/12

Morning:

3x sets of 10 pushups alternating with CC Pullups step 2 horizontal pulls - sets of 10 (hands at sternum height, back of foot a 7 inches forward of the bar)

Afternoon:

Back squat - 65lbs 1x5, 85lbs 1x5, 105lbs 3x10

Press - 45lbs 2x5, 65lbs 1x5, 105lbs 3x 1,2,3

I changed things around a bit due to working out yesterday with the Coyote Point Kettlebell Club. This was my scheduled workout and was supposed to be yesterday. My hamstrings were sore, but not as bad as I thought they were going to be.

Thursday 1/26/12

Morning:

I attended a session with the Coyote Point Kettlebell Club headed by Dan John over at Park Road Fitness this morning. I had an incredible time. Everyone was very cool and the workout was fun. I did more swings than I have done in many months and my hamstrings are letting me know about it. I hope to make it there at least once a week.

Tuesday 1/24/12

Morning:

Sets of 2 pullups alternating with sets of 12 pushups

Afternoon:

Back squat - 65lbs 1x5, 85lbs 1x5, 105lbs 3x10

Deadlift - 135lbs 1x5, 230lbs 3x 1,2,3

Two handed swings 24kg - 3x 10, 5x 14 on the minute (70 total in 5 minutes)

My deadlift sets were supposed to be 235lbs, but I forgot to put one of the 5's on one side.

First time hitting 100 total swings in a workout...and only with the 24kg bell. I am tired...lol. I feel it's better to go slower than it is to move quickly and get injured.

Saturday 1/21/12

Morning:

Sets of 2 pullups alternating with sets of 10 pushups

Afternoon:

Squat - 65lbs 1x5, 85lbs 1x5, 140lbs 3x1,2,3

Pushups - 3x 15 alternated with...

CC Pullups step 2 horizontal pulls after each press ladder - 3x14 (hands at sternum height, back of foot a 6 inches forward of the bar)

Two handed swings 24kg - 2x 10, 5x 13 on the minute (65 total in 5 minutes)

Thursday 1/19/12

Morning:

Sets of 2 pullups alternating with sets of 10 pushups

Afternoon:

Back squat - 65lbs 1x5, 65lbs 1x5, 100lbs 3x10

Press - 45lbs 2x5, 65lbs 1x5, 100lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, back of foot a few inches forward of the bar)

Two handed swings 24kg - 2x 10, 5x 12 on the minute (60 total in 5 minutes)

Monday 1/16/12

Morning:

Sets of 2 pullups alternating with sets of 10 pushups

Afternoon:

Back squat - 65lbs 1x5, 95lbs 3x10

Deadlift - 135lbs 1x5, 225lbs 3x 1,2,3

I hope to get full pullups back into my routine after tendonitis hijacked this out of my routine for the last few years. I will give this a shot for 3 days of the week for now in the mornings with pushups and see how my body reacts to it and adjust as required.

I will probably not do any benching and I may have to look at my barbell pressing also. My shoulder that I tore my rotators  cuff when I was younger just started feeling better. I may just do pushups and some kettlebell pressing if the bilateral lifts make it sore again. My goals now involve feeling as good as possible.

Saturday 1/14/12

Afternoon:

Squat - 65lbs 1x5, 135lbs 3x1,2,3

Bench press - 65lbs 1x5, 95lbs 1x5, 115lbs 3x1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x14 (hands at sternum height, back of foot a few inches forward of the bar)

Two handed swings 24kg - 2x 10, 5x 11 on the minute (55 total in 5 minutes)

Thursday 1/12/12

Afternoon:

Back squat - 45lbs 2x5, 95lbs 3x10

Press - 45lbs 2x5, 65lbs 1x5, 95lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x14 (hands at sternum height, back of foot a few inches forward of the bar)

Two handed swings 24kg - 2x 10, 5x 10 on the minute (50 total in 5 minutes)

I am trying to start getting into a solid routine again. My holiday experiment of gtg movements did not prepare me to start regular squatting again. I did my 3 sets of 10 with 95 on Monday and was surprised by how much they kicked my butt. I'm going to start light on everything and slowly move up again.

Monday 1/9/12

I've still been gtg with goblet squats, pushups and the CC pulls. What I currently do 5 days a week is:

Goblet squats sets of 10 - 3-4 times a day. Currently using a 32kg bell
Pushups 3-4 times a day. Currently doing sets of 15
CC Pullups step 2 horizontal pulls - 3-4 times a day. Currently doing sets of 15 (hands at sternum height, back of foot a few inches forward of the bar)
Pullups. 1 - 2 after the CC pulls. I just started these and I'm hopeful my tendonitis is pretty much gone. At any signs of tightness in my elbow I'll probably stop doing these.

So I have been incrementally increasing my effort. I plan on incorporating 5/3/1 back into the mix soon...possibly today (I'm starting school again and am unsure about how my schedule will work). I'm hoping to keep gtg these movements at the same time...we'll see how it all fits together.

Sunday 1/1/12

Happy new year!

I'm still doing some training. For the last month I've been doing the following 5 days a week:

Goblet squats sets of 10 - 3-4 times a day. Currently using a 32kg bell
Pushups 3-4 times a day. Currently doing sets of 14
CC Pullups step 2 horizontal pulls - 3-4 times a day. Currently doing sets of 14 (hands at sternum height, back of foot even with the bar)

And eating. I did also take a few weeks completely off at first. I'm actually shocked at how much muscle I've gained just doing this. I'm about 205 - 210 lbs right now but leaner all the time. I do plan on hitting the barbell again soon and I should be doing some swings as well.