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.