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.