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.