Saturday 7/30/11

Afternoon:

The following two exercises I did 3x in the following order:

TGU 16kg - 1x1/1

Double bell overhead squat 2x 16kg - 1x2

One handed swings 16kg - 5x 5/5

One handed swings 20kg - 5x 5/5

Two handed swings 24kg - 1x 10, 1x15

Two handed swings 24kg - 5x12 (on the minute) 60 in 5 min.

I like the complex that I did using the TGU and then the double bell overhead squats. The overhead squats felt a little harder than I thought they would.

Still easing up on the swing volume.

I'm staying steady at 218lbs body weight. I want to maintain the size I worked hard to get but work on getting leaner. I don't want to drop below 215lbs for now.

Thursday 7/28/11

Afternoon:

Squat - 65lbs 1x5, 100lbs 1x5, 135lbs 1x5, 170lbs 3x1,2,3

Press - 65lbs 1x5, 80lbs 1x5, 100lbs 1x5, 120lbs 3x1,2,3

Knee tucks (CC tempo) - 3x10

Tuesday 7/26/11

Afternoon:

TGU 16kg - 1x1/1

TGU to post and down to arm bar 16kg - 2x1/1

TGU 16kg - 1x1/1

One handed swings 16kg - 5x 5/5

One handed swings 20kg - 5x 5/5

Two handed swings 24kg - 1x 10

Two handed swings 24kg - 5x10 (on the minute) 50 in 5 min.

Very easy swings but I need a starting place to ease in.

Monday 7/25/11

Morning:

Pushups - 3x10

Afternoon:

Squat - 65lbs 1x5, 100lbs 1x5, 135lbs 1x5, 170lbs 1x1,2,3, 2x1,2

Press - 65lbs 1x5, 80lbs 1x5, 100lbs 1x5, 120lbs 3x1,2,3

Knee tucks (CC tempo) - 3x10

I decided that I'll be doing squats and overhead press ladders twice a week. I'm using ladders as outlined by Steve Shafley over at Power and Bulk.

Friday 7/22/11

Afternoon:

One handed swings 16kg - 5x 5/5

One handed swings 20kg - 5x 5/5

One handed swings 24kg - 3x 5/5

I was going to do some TGU to warm up, but I ended up washing my dogs instead (it's a workout).

Just getting used to a bit of light swing volume.

Thursday 7/21/11

Afternoon:

Bench press - 70lbs 1x5, 87.5lbs 1x5, 105lbs 1x5, 130lbs 1x5

Deadlift - 145lbs 3x5, 180lbs 1x5, 215lbs 1x5, 270lbs 1x5

Knee tucks (CC tempo) - 3x8

Another day in my final back off week for 5/3/1.

Tuesday 7/19/11

Afternoon:

TGU 16kg - 3x1/1

Swings 16kg, 20kg, 24kg - various

Right now I'm just easing into this day. For starters I'm going to be working into some timed sets of swings. Not today though, just getting used to swinging again. Mostly one handed swings.