Wednesday 9/9/09

Morning:

Goblet squats 24kg - 2x5

Fighter pullups (towel grip) - 5, 4, 3, 3, 2

Afternoon:

20kg bu press - 5x1/1

28kg press - 4x1/1 (except that on my left side I only made reps 1 & 3)

28kg swings - 15 sets of 10 on the minute - 150 reps in 15 minutes

My grip strength in the towel pullups is coming along so quickly it's ridiculous. Not even a hint of failing on all reps. I hung for a while at the end and would lower the last set of each rep very slowly. I'm going to bump up my ladders to 7 next week and keep up the towel grip.

The pressing I just wanted to use to maintain strength. The bu presses are good, the 28kg bell was obviously too much for me today on the left side. I should drop to the 24kg for perfect form singles or doubles next week.

Swings were good. As my weight drops I'm thinking that I need to make sure to not tear myself down. I'm going to drop the weight vest cardio in my routine now and just stay on two days VWC and one day of swings with two dl days and taper off for the TSC.

Tuesday 9/8/09

Morning:

Goblet squats 24kg - 2x5

Fighter pullups - 5, 4, 3, 2, 2 (reps from 3 down were towel pullups)

Afternoon:

Lever block curls - 12.5 lbs a little farther out than midway - 3x5

8lb sledgehammer levering

Elliptical - Program 5 (out of 6) wearing 20lb weighted vest - 30 minutes

Double bell deadlifts 24kg & 28kg bells - 2x10

I'm getting really lean now. I'm substituting a protein shake with fiber in it for lunch. I'll have another shake after workouts. It's working well.

Monday 9/7/09

Morning:

Goblet squats 24kg - 2x5

Fighter pullups - 5, 4, 3, 2, 1 (reps from 3 down were towel pullups)

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 12 sets of 8 reps, 30 sets of 7 reps

The last few weeks I've been gtg with towel pullups. Just between 2 to 5 sets of 2 to 3 reps here and there when I felt like it. My grip has responded quickly and my tendonitis in the elbow looks to be healing. It is still sore and my arm is still a bit weak feeling but it is getting better. I'm thinking that I will try to work up to doing next week with towel pullups to 5 reps if possible. Without doing pullups for a month and doing row instead my pullups actually feel very strong. I bumped my head on the garage ceiling on one rep.

I'm back with Max VO2 twice a week until the TSC starting today. At that point I'll probably jump right back into the ROP until my surgery (unless my surgery happens before the TSC).

Saturday 9/5/09

Afternoon:

C&P ladders - 24kg - 5 sets to 3 rungs with 28kg renegade rows matching reps for each arm in between rungs (pr)

24kg swings - 10 sets of 20 on the minute - 200 reps in 10 minutes (pr)

Not bad. I was feeling a bit beat yesterday but I recovered enough to push out 2 prs. Some of the presses got leaned to the side a bit but I definitely feel stronger on these than last week.

For my swings I just wanted to push the sets of 20 out there some more. First time I hit 200 in 10 minutes with the 24kg. All hardstyle shoulder height.

Thursday 9/3/09

Afternoon:

Lever block curls - 12.5 lbs a little farther out than midway - 3x5

8lb sledgehammer levering

Elliptical - Program 5 (out of 6) wearing 20lb weighted vest - 30 minutes

Double bell deadlifts 20kg & 24kg bells - 2x20

Tough workout. I weighed 189 lbs after my workout. I think I've settled on the weight that my calories in support. Time to eat even less for a few more weeks.

Wednesday 9/2/09

Afternoon:

C&P ladders - 24kg - 5 sets to 2 rungs with 28kg rows matching reps for each arm in between ladders

24kg swings - 8 sets of 20 on the minute, 4 sets of 15 on the minute - 220 reps in 12 minutes

Pretty good workout. My left side needs more work to lock the pressing groove in.

Tuesday 9/1/09

Afternoon:

Lever block curls - 12.5 lbs a little farther out than midway - 3x5

Elliptical - Program 5 (out of 6) wearing 20lb weighted vest - 30 minutes

Double bell deadlifts 20kg & 24kg bells - 2x20

I picked up a pretty nice 40lb weighted vest on craigslist for $20. I've been looking for one and this was an awesome deal. I'm glad I took 20 lbs out for the elliptical as it really added a whole new dimension to it.

I'm simplifying things a bit more by taking out the loaded cleans on the variety days. I'm doing enough.

I met with a surgeon today to talk about options for my hip. Resurfacing is not an option, I need a full replacement. His name is Vladimir Khapchik...very straightforward, didn't lecture me and didn't talk down to me. His bio is pretty cool if you check the link.

I told him I wanted to go with him and lets do it as soon as possible. His scheduler will call me with a date for surgery. It looks like it will be this year for sure.