"Chipmunk Cheeks" locks out an RDL

Good stuff happened this week and Tuesday was a high volume, CNS-blasting session, masterly programmed by the Brengel. The week finished with a deloading week, starting on Saturday, followed by an unexpected, surprise training session Sunday.

To the log:

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Tuesday, 10/6/09

Axle Push Press: 65×5/105×5/165×3/185/175/190/200/. Not enough leg drive.
Back Squat: 135×8/185×8/185×5/225×2/  3 second Pause Squats: 260×5/275×5/285×5/285×5/235×10 (no pause).
Chin-ups, 2 mb, pause between reps: 3×4.
Barbell Front Raise: 12/12/
Russian Twist: 25#x8/

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This week is the start of the second cycle after a week of deloading.

The first two sessions of the week are devoted to strength and working the central nervous systems (CNS). Saturday is speed, technique and work capacity. This is the hardest type of training I have ever done. It is great!

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Monday, 8/17/09

Ran a mile with the 35# Bulgarian Training Bag. I stopped 11 times and 6 times I did 10 swings each and 5 times I performed 20 push-ups each time.

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Monday, 7/20/09

Kettlebell Swings, 10 x 15 @ 70#. Volume: 10,500#

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Keg Tossing

Monday, 7/13/09

Back Squats: 135×5/185×5/225×5/Doubles: 245/255/275/275/285/295/295/.

Push Press: 135×3/135×3/ Doubles: 145/155/165/185/200/.

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Monday, 6/29/09

Deadlifts: (from deficit) 135×10/225×5/225×5/.

275×3/315×2/. Singles: 365/405/415/415/425/425/425/405/405/. 415 and 425 were above 90% 1RM.

Good Mornings: 95×5/115×5/135×5/135×5/135×5/.

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None of this “take the day off on Monday” stuff this week! That is no way to start a productive week!

Monday, 6/22/09

Back Squats: 135×5/185×5/225×3/225×3/245×2/265×2/275×2/275×2/285×2/293×5/275×2/275×2/.

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Monday, 6/15/09

No training

Tuesday, 6/16/09

Snatch Balance x 3: 65/85/85/90/95/.

Snatch, x 2: from the ground and from the hang. 65/70/75/80/85/90/95/.

Sandbag Burpee Clean and Press, 70#: 3 x 10.

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Monday, 6/8/09

Jogged a mile and it sucked.

1 H Kettlebell Swings, 24 kg: 20/20/20/20.

Kettlebell Snatches, 24 kg: 20/20/10/10/20/.

Tuesday, 6/9/09

Sandbag Clean

Trained with Jon Curry

Snatch, x 3: 45/45/65/70/75/80/85/85/. Singles: 90/95/100/.

Sandbag Medley, 3 x 6:

• Bent Over Rows
• Power Cleans
• Zercher Squats
• Push Presses
• Back Squats
• Good Mornings

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