Afternoon:
Pullups with 20lbs around waist - 26x3, bw pullups 4x3
Swings 20kg - 20, 4x10
18 hours ago
Tuesday, May 12, 2009
Monday, May 11, 2009
Monday 5/11/09
Evening:
Squats - 100 lbs 5x5
Pressing - 3x3 20kg, 3x2 24kg, 1x1 28kg, 2x2 24kg
Jerks - 1x3 28kg
My knee is still a bit sore so I set the bars in my rack a little high. I'm good to about parallel right now. My left hip is messed up now. I have a new appointment with another sports doctor in about a week to have it looked at. The physical therapist for my knee is great though. She immediately took a look at the alignment of my hips and discovered my left side was a bit lower than my right when I lay on my back. She is happy with the stretches I've been doing.
Squats - 100 lbs 5x5
Pressing - 3x3 20kg, 3x2 24kg, 1x1 28kg, 2x2 24kg
Jerks - 1x3 28kg
My knee is still a bit sore so I set the bars in my rack a little high. I'm good to about parallel right now. My left hip is messed up now. I have a new appointment with another sports doctor in about a week to have it looked at. The physical therapist for my knee is great though. She immediately took a look at the alignment of my hips and discovered my left side was a bit lower than my right when I lay on my back. She is happy with the stretches I've been doing.
Friday, May 8, 2009
Friday 5/8/09
Afternoon:
High intensity pressing - 3x3 20kg, 3x2 24kg, 3x1 28kg (2nd & 3rd left side were assisted presses)
Card tearing - 19 cards quartered, 35 cards halved (pr), 18 cards quartered, 18 cards quartered, 18 cards quartered (2 decks total)
Bending - 5 7" 3/16" dia. crs bars, 5 white nails, 3 green nails, 1 grade 2 bolt, 7" 1/4" dia. crs bar attempt
Pressing might have been just a touch stronger than last week. The first 28kg press on my left side is a pr. I did some leaning to the side to get it there but not too extreme.
I'm working on that initial "s" of the cards when I tear them. When I get it just right the first tear starts nice and clean.
Bending is ok...the 7" 1/4" crs bar got bent a little bit more than I could last attempt but still no kink.
High intensity pressing - 3x3 20kg, 3x2 24kg, 3x1 28kg (2nd & 3rd left side were assisted presses)
Card tearing - 19 cards quartered, 35 cards halved (pr), 18 cards quartered, 18 cards quartered, 18 cards quartered (2 decks total)
Bending - 5 7" 3/16" dia. crs bars, 5 white nails, 3 green nails, 1 grade 2 bolt, 7" 1/4" dia. crs bar attempt
Pressing might have been just a touch stronger than last week. The first 28kg press on my left side is a pr. I did some leaning to the side to get it there but not too extreme.
I'm working on that initial "s" of the cards when I tear them. When I get it just right the first tear starts nice and clean.
Bending is ok...the 7" 1/4" crs bar got bent a little bit more than I could last attempt but still no kink.
Wednesday, May 6, 2009
Wednesday 5/6/09
Evening:
Pullups with 20lbs around waist - 30x3
The first 5 sets I did some supersets with sets of 5 bw dips
Pullups with 20lbs around waist - 30x3
The first 5 sets I did some supersets with sets of 5 bw dips
Monday, May 4, 2009
Monday 5/4/09
Evening:
Volume pressing - 20kg - 5x5/5, 16kg - 15x5/5
Zero momentum situps - 3x3
Felt good. Tried to concentrate on making each press a solid one. I'm eating a lot right now to help with recovery of my knee and any exercise I'm doing. It seems to be working well.
Volume pressing - 20kg - 5x5/5, 16kg - 15x5/5
Zero momentum situps - 3x3
Felt good. Tried to concentrate on making each press a solid one. I'm eating a lot right now to help with recovery of my knee and any exercise I'm doing. It seems to be working well.
Sunday, May 3, 2009
Sunday 5/3/09
Afternoon:
Tore 32 cards (pr) and quarted them. Tore 20 cards and quartered them.
Pullups (bw) - 1, 2, 3, 4, 5, 6, 5, 4
Dips (bw) - 5, 5, 4, 4, 5
8lb sledgehammer levering
Bent 10 white nails and 10 green nails as quickly as I could.
My hands and wrists were pretty tired after today. I'm getting a feel for the exercises and a routine.
Tore 32 cards (pr) and quarted them. Tore 20 cards and quartered them.
Pullups (bw) - 1, 2, 3, 4, 5, 6, 5, 4
Dips (bw) - 5, 5, 4, 4, 5
8lb sledgehammer levering
Bent 10 white nails and 10 green nails as quickly as I could.
My hands and wrists were pretty tired after today. I'm getting a feel for the exercises and a routine.
Friday, May 1, 2009
Friday 5/1/09
Afternoon:
Bending - 10 white nails, 5 green nails, 1 6" 1/4" dia. hrs bar, 7" 1/4" dia. crs bar attempt
High intensity pressing - 3x3 20kg, 3x2 24kg, 3x1 28kg (all left side were assisted presses. 3rd right was an assisted press)
8lb sledgehammer levering - rear, front, rotations
Card tearing - 20 cards quartered, 15 cards quartered, 17 cards quartered
White nails are easy, green nails are getting easy. I bought some bar from Home Depot earlier today and cut it up into 3/16" crs 5" lengths, 1/4" hrs 6" lengths, 1/4" crs 7" lengths. The 1/4" hrs is WAY easier than the 1/4" crs bar. Maybe my wrists were just fatigued from the bending I did before it. I tried to move as quickly as I was able through the bends. The final 7" 1/4" dia. crs bar attempt was a no go as I got it to bend slightly but not kink.
Pressing went good. I can't wait to own the 28kg in presses because that means the 32kg will be right around the corner. I remember not being able to reliably press the 24kg on my left and now I can hit 3 sets of 2 military presses with it and my first attempt almost went up.
My hands were pretty smoked by the time I got to the card tearing.
Bending - 10 white nails, 5 green nails, 1 6" 1/4" dia. hrs bar, 7" 1/4" dia. crs bar attempt
High intensity pressing - 3x3 20kg, 3x2 24kg, 3x1 28kg (all left side were assisted presses. 3rd right was an assisted press)
8lb sledgehammer levering - rear, front, rotations
Card tearing - 20 cards quartered, 15 cards quartered, 17 cards quartered
White nails are easy, green nails are getting easy. I bought some bar from Home Depot earlier today and cut it up into 3/16" crs 5" lengths, 1/4" hrs 6" lengths, 1/4" crs 7" lengths. The 1/4" hrs is WAY easier than the 1/4" crs bar. Maybe my wrists were just fatigued from the bending I did before it. I tried to move as quickly as I was able through the bends. The final 7" 1/4" dia. crs bar attempt was a no go as I got it to bend slightly but not kink.
Pressing went good. I can't wait to own the 28kg in presses because that means the 32kg will be right around the corner. I remember not being able to reliably press the 24kg on my left and now I can hit 3 sets of 2 military presses with it and my first attempt almost went up.
My hands were pretty smoked by the time I got to the card tearing.
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