Saturday 1/31/09

Afternoon:

32kg two handed swings 5 sets of 10

Squats - 1x5 100, 2x5 135, 3x5 150

Low volume pullups 5x5 with 17.5 lbs

I'm on track for 5x5 pullups with 20 lbs next week. After that my plan is to move back into the fighter pullup program for 5 days a week as my body weight drops. I don't know where I am on my pullulps but I feel a pr coming up.

Friday 1/30/09

Afternoon:

5 minute snatch test - 24kg bell: 80 reps

Video of the test: Click here!

I took yesterday off to prepare for this. Jordan wanted me to come into his studio just for this since I would not get the best test doing this in the middle of a training session.

My initial goal months ago was to be able to hit 80 sets in April and here I went and got that number a few months earlier. Apparently Jordan was correct when he told me I should shoot for 100.

I definitely need to work on efficiency in my technique. The backswing needs to come back farther for more momentum, I need to rest a bit in the lockout, I need to really work on relaxing a bit and coordinating my breathing better.

Oh...and putting the bell down (which is something that I REALLY felt like I had to do a few times) is a BIG energy waster because getting that thing back up and in the mix again is tough when you're on your way to getting gassed. My worst attempts with the bell flopping back hard against my forearm came from each the times I put the bell down.

Good stuff though...I'm happy with my progress and feel I hit a milestone.

Wednesday 1/28/09

Evening:

24kg one handed swings 2 sets of 10+10
24kg snatches 2 sets of 5+5
24kg two handed swings 2 sets of 20

Deadlift - 2x5 135, 3x3 225, 3x2 235, 3x1 245

I guess my backoff week didn't apply to my deadlifting. :)

Tuesday 1/27/09

Evening:

Max VO2 - 16kg bell 15/15 protocol - 50 sets of 7 reps

Brought it back down to 50 sets for the back off week.

Form is still getting better. I'm trying to make sure I lock out at the top and tame the arc all the way back down keeping it close to my crotch so I get good momentum for the way back up.

Still no hot spots...I'm catching the bell much better. I have a weird blood blister that appeared underneath one of my callouses though. I hope it just heals up and doesn't end up having the skin above tear away.

Monday 1/26/09

Evening:

Squats - 2x5 100, 2x5 135, 3x5 145

5 ladders of 2 rungs of 16kg bu military press alternating with 6 pullups until the last 3 sets of pullups which I did 5

I went back down in weight on my squats as I'm planning on this week being a back off week of sorts.

Man...my forearms are blown up right now!

Saturday 1/24/09

Evening:

16kg bu press 1+1, 2+2, 2+2

Max VO2 - 16kg bell 15/15 protocol - 70 sets of 7 reps

There's something funny about Max VO2....in the beginning sets it seems like it's going to take forever. Once you pass 50 or 60 though it's easy just to stretch it out. "Just two more...ok...that was easy...another two".

Hands are doing good. I feel really good with my form on my right arm....my left is not bad but I'm not finding the hook on the way down as easy as the right. No hot spots though.

Friday 1/23/09

Afternoon:

Squats - 1x5 100, 2x5 135, 3x5 165

Low volume pullups 5x5 with 15 lbs

Technically I didn't get all 5 of the last set of squats as I semi good morninged out of it. I'll probably redo this weight next squat workout and shoot for all perfect reps.

I'm really starting to like squatting! My shoulders have gotten much more used to the position and I'm feeling the groove more and more.

Weighted pullups are chugging along. I'll see if I can get this to 5x5 with 20 within two weeks.