Saturday 1/10/09

Evening:

24 kg two handed swings 5 sets of 20 in 5 minutes

Deadlift - Deadlift - 3x3 190, 3x2 205, 3x1 215

Low volume pullups 5x5 with 10 lbs

Good workout. My deadlifts are feeling real strong so far - I don't need to alternate grip yet if I don't want to.

Pullups felt good also. I think I'll tweak my schedule a bit.

I'm going to try to really make some overall strength gains in the next month. I'm going to be squatting twice a week and deadlifting once along with the max vo2, heavy swings and pullups twice a week each. I'll be drinking a half gallon of milk a day and try to slowly gain until mid February or so and then I'll probably cut back on the squatting to once a week, stop drinking the extra milk, keep deadlifting hard and really work the max vo2 and pullups.

The plan is to be around 195 or so mid Febrary and then 180 - 185 at the time of the TSC in April which will be a big boost to my pullups. I'm feeling good about the path I'm on and so far no signs of overtraining.

Friday 1/9/09

Afternoon:

3 sets of L Sits holding them for 10 seconds with full body tension.
3 sets of ab wheel rollouts from my knees nose touching
3 sets of RKC arm bars
2 sets of 16kg bu press each arm

Max VO2 - 16kg bell 15/15 protocol - 52 sets of 7 reps.

Much better on my snatches today except I didn't tape my hands and I tore my left hand. My right hand has a pretty good blister but the skin is intact. I have an order of athletic tape coming in though so I shouldn't miss any days.

I need to improve my form. I'm starting to feel the drop and catch in the fingers technique. It will take a few times to get it second nature I suppose. I also believe I started out with a high number of sets and even though I'm strong enough to do them my hands need to catch up to the new workload.

Wednesday 1/7/09

Evening:

Squats - 2x3 135, 1x5 150, 4x4 150

24kg two handed swings - 3x30, 5x20, 1x10 - 200 in about 15 minutes

I'll repeat this weight next squat workout since I wanted 5x5 of the 150.

I might think about trying to rearrange my routine a bit. Heavy swings after squats doesn't leave me with a lot of oomph for my swings.

Tuesday 1/6/09

Evening:

Max VO2 - 16kg bell 15/15 protocol - 38 sets of 7 reps.

I was starting to feel nauseous and felt like it would be a good idea to stop. I've been fighting off the flu that Margaret got bad this last weekend and I didn't eat my middle of the day meal until 3:30.

I've been working hard lately and I understand that there will be times my old body needs to chill out more than others. I was planning on hitting 60 sets today but that will be another day (soon).

Monday 1/5/09

Evening:

Squats - 5x5 145

24kg c&p singles each side alternating with 6 bw pullups - 10 total sets.

Squats are hard. :). Got my 5x5 with the weight I wanted. I'll just keep plugging away.

My shoulder flexibility could use a bit of work apparently. The bar placement is something I need to get right also.

Saturday 1/3/09

Morning:

Fighter pullups - 10, 10, 9, 8, 7

Afternoon:

5 sets of 20 24kg swings
Deadlift - 3x3 180, 3x2 195, 3x1 205

Friday 1/2/09

Morning:

Fighter pullups - 10, 9, 9, 8, 7

Evening:

Max VO2 - 16kg bell 15/15 protocol - 56 sets of 7 reps.

I am having a slight bit of soreness on the underside of my right elbow. It's probably from the pullups. I'll switch to the high/low volume twice a week routine soon.

I'm getting more efficient with the bell on the snatches. I'm sure I still have a lot of efficiency to work on, but they feel better.