Monday, 8/3/09

No training. Second day of DOMS  worst than the first!

Tuesday, 8/4/09

Military Press, x 5: 95/115/132/142/152/.

Bulgarian Training Bag, 60 reps each:

• Swings: 4 x 15
• Swing + Jump Squat: 6 x 10.
• Lunges: 3 x 20.
• Halos, 10 each side: 3 x 20.

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Monday, 7/20/09

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

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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, 6/8/09

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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Good training this week, but more rest days, so maybe this was the de-load week!

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I have never been a fan of the cliche, “less is more” but that is exactly what Olympic and powerlifting coach, Glenn Pendlay of Wichita Falls Weightlifting Club suggests when he says that most people do too much in the gym.

In a very interesting podcast interview, Pendlay lays out a ton of training gems for the few experienced, competitive lifters to the many novice, intermediate and even for the older lifters (I made sure I turned up the volume on my computer so I could hear it).

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From bbc.com:

American soldier Spl Taylor Jordan lifts weights in the rain at his platoon’s base in Afghanistan’s Kunar Province.

Hat tip: goheavy.com and Brooks Kubik

After several weeks of sub-par training, I put together a good mix of workouts that were taxing, but not draining. The most important aspect of a workout regimen in my opinion, is consistency. Even if you are having off-weeks or even months, and you will, stay with it even if you have to back off. It is far easier to go into “maintenance mode” and lose a little than have to start all over again. I know this. I have done it enough times and each time it is considerably harder than the last.

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One way to do the military press!

Pull it, carry it or put it over your head. Those are the basic lifting movements. Deadlifting, one of the most, if not the most useful overall exercise is a pulling movement and there are many other variations and exercises that pull, like rows.

The flip side to that coin are pushing exercises, like military presses, push presses and jerks.

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What a week! While there were some good training sessions this week, this blog was down for a couple of days due to server issues. As you see, we are back up running (and lifting). We missed you here, but glad you’re back!

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