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