Thursday 12/1/11

Afternoon:

Pushups - 3x 10

TGU 16kg - 5x 1/1

TGU 20kg - 5x 1/1

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

One handed swings 16kg - 5x 20

Two handed swings 20kg - 1x 20, 1x10

Two handed swings 24kg - 2x 10

I'm going to loosely do a sort of Program Minimum for a month or so just to get some conditioning and ease up on anything heavy (for me). I'll be swinging a lot so I'm going to knock off deadlifting for now but keep some squatting in the mix because it just plain agrees with me.

I'm down to about 208 lbs right now. I definitely notice a loss of strength, but I am much more muscular and leaner than I have ever been at this weight. The last year paid off like I planned it would. Just need to keep on track for the long haul.

Tuesday 11/29/11

Afternoon:

Back squat - 75lbs 1x5, 95lbs 1x5, 115lbs 1x3, 125lbs 1x5, 145lbs 1x5, 160lbs 1x5

Monday 11/28/11

Afternoon:

Pushups - 3x 10

TGU 16kg - 5x 1/1

TGU 20kg - 3x 1/1

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

One handed swings 16kg - various sets....around 90 - 100 reps. One set of 15/15 in there.

Two handed swings 20kg - 2x 20

I'm changing things up a bit.

Thursday 11/17/11

Afternoon:

Back squat - 45lbs 2x5, 95lbs 3x10

Press - 45lbs 2x5, 65lbs 1x5, 85lbs 1x3, 105lbs 1x2, 125lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x12 (hands at sternum height, feet under bar)

Tuesday 11/15/11

Afternoon:

Back squat - 95lbs 3x10

Deadlift - 140lbs 1x5, 175lbs 1x5, 210lbs 1x3, 230lbs 1x5, 265lbs 1x5, 300lbs 1x5

Bench: 85 3x10

CC Pullups step 2 horizontal pulls after each set of bench - 3x12 (hands at sternum height, feet under bar)

Rope jumping - did about 12 sets of 20 turns.

I'm moving back to 3 days a week. I've been eating much less in the way of calories and my strength is down along with my weight. My abs are starting to pop though!

Seriously, I'm going to start trying to eat a little bit more. My deadlift sets were very heavy today.

Thursday 11/10/11

Afternoon:

Back squat - 45lbs 2x5, 70lbs 1x5, 105lbs 1x3, 140lbs 1x2, 175lbs 3x 1,2,3

Press - 45lbs 2x5, 65lbs 1x5, 85lbs 1x3, 105lbs 1x2, 125lbs 3x 1,2,3

CC Pullups step 2 horizontal pulls after each press ladder - 3x14 (hands at sternum height, feet under bar)

Rope jumping - did about 10 sets of 20 turns.

My knees were sore after rope skipping the other day. Jumping right into sets of 50+ turns after squatting wasn't such a good idea. I'm going to build up slow.

Tuesday 11/8/11

 Afternoon:

Deadlift - 135lbs 2x5, 160lbs 1x3, 225lbs 1x2, 270lbs 3x 1,2,3

Bench Press - 45lbs 2x5, 70lbs 1x5, 100lbs 1x3, 135lbs 1x2, 145lbs 3x 1,2,3

Band pull aparts at the end of each Bench Press ladder (purple Jumpstretch band) 3x14

Farmers walk - 80lbs each hand - 3x 100yds.

Not sure about rope jumping after my squatting. My knees felt it a bit.