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.

Read the rest of this entry

Monday, 1/12/09

Rest Day. My CNS is smoked from yesterday’s deadlift day. Started off the week a rest day? WTF? Check the rest of the week. I really did more!

Read the rest of this entry

New Lifting Platform at American Gym

Monday, 12/29/08

Snatch, x 2- 1st rep from the first pull, the 2nd from the hang: 65/75/80/88/93/98/103/108

Power Snatch: 115×2/115/115/115/115/120/120/120

Kettlebell Swings, 44 kg: 2 x 10

HCB Swings, 105#: 3 x 5 Read the rest of this entry

Just like the last day of 2007, I finished my 2008 training with a solid heavy lifting workout by hitting personal best lifts, this time in the overhead press, the push press and the push jerk.

Always a nice way to close out the year with a late rally! Read the rest of this entry

Monday, 12/8/08

Snatch Clusters, 2+2:

65/75/91/96/96/96/100

Back Squats, 5’s:

155/155/205/245/245/245/245/245

Tuesday, 12/9/08

Squat Cleans:

2+2 Clusters: 91/95/100/115
Singles: 125/135/135/145/155

Overhead Squats, x 3:

115/115/135/135

Wednesday, 12/10/08

Rest Day

Thursday 12/11/08

Burgener warm-ups x 3

Snatch:

65 (2+2)/70 (2+2)/90 (2+2)
90×2/90×2/90×2/90×2/
95/95/110/115/120/125 + 5 OHS

Good Mornings:

45×5/65×5/
85×3/95×3/115×3/135×3/135×3.

Kettlebell Swings, 44 kg:

6×10

Ab Work w/8# Dynamax ball

Grip work with 1-1/2″ rope doing body pulls, 4×5.

Friday, 12/12/08

Overhead Press:

88×5/95×5/115×5/
135×3/145×3/155×3/160×3/165×3

Push Press, x 3:

165×3/165×3/165×3/170×3/170×3

Saturday, 12/13/08

Ring Push-ups, different angles: 5×15

Ring Body Rows: 8/10/10

4# Jump Rope: 5/11/20/40

Kettlebell Snatch, 24 kg: 20/10

Incline Sit-ups, 8# Dynamax ball, 2 man: 12/15/20

Sunday, 12/14/08

Day Off

Monday, 11/20/08

Rest Day

Tuesday, 11/21/08

Snatch Clusters, 2 + 2 w/15 seconds rest between pairs, 2 minutes between sets.
65/75/85/90/90/ (20 reps)

Snatch singles:
100/110/115/120 power/120/

Sandbag (100+ lbs) Clean + 5 Zercher Squats + Push Press + 5 Back Squats x 6 sets.

Wednesday, 11/22/08

Shortened session. Good Mornings, 5×5

95/115/125/135/145.

Thursday, 11/23/08

Another shortened session. Back Squats, 7×2 .

135×5/185×5/225×5/245×5/
265×2/275×2/295×2/285×2/305×2/285×2/275×2.

Friday, 11/21/08

Rest Day

Saturday, 11/22/08

2 Snatch + 5 Overhead Squats

65/75/75/75/90/90/100/100/110/110/  (20 snatch + 50 OHS)

Sunday, 11/23/08

Deadlift, 5×5:

135×8
225/275/315/365 pr/335.

Overhead Press, 5×5:

95/115/135/160 pr/150

Monday, 11/10/08

No Workout

Tuesday, 11/11/08

Squat Snatch:

65×2/65×2/75×2/80×2/85×2/90×2/100×2/110/110/115/125/135 pr/135/140 ps, also a pr/

Back Squat:

135×10/225×5/245×3/275/285/295/315 (93% 1RM) /315/315/315/

Wednesday, 11/12/08

Deadlift Triples:

155×5/155×5/
245/315/335/365/375/385/

Hungarian Core Blaster Swings, (HCBS) x 10:

90/100/110/115/115/

Thursday, 11/13/08

Snatch:

65×2/65×2/75×2/85×2/90×2/100×2/105/110/115 ps/

Overhead Press, 5×5:

95/115/135/145/155/

Friday, 11/14/08

Rest Day

Saturday, 11/15/08

Baggin It

Sandbag Medley, 3 rounds @ 70# x 10:

Bent Row
Back Squat
Squat Cleans
Push Presses
Shoulder Squat (10 each side)
Zercher Squat
Step-ups
Good Mornings

Sunday, 11/16/08

Squat Clean Clusters, 2+2:

90/115/135, missed #2/145/125/

Box Squats, 12×2, 50-60% 1RM:

135/155/175/175/185/185/205/205/215/225/225/225.

Back Extensions, 3×15
GHD Sit-ups: 3×10
Reverse Hypers: 3×15 @ 50#
Reverse Crunches, 3×10

Monday, 9/15/08

80# Sandbag Cleans, alternating with
Burpees

10/10/10/10/10/10/10/10/10/10
10/9/8/7/6/5/4/3/2/1

Tuesday, 9/16/08

Front Squats, x 3:

95×5/115×5/135×5
159/179/199/219/204

Wednesday, 9/17/08

Overhead Squats, x 10:
45/45/65/88

Squat Cleans, x 3:
88/88/115/115/135/145

Thursday, 9/18/08

Rest Day

Friday, 9/19/08

Snatch:
65×3/65×3/75×3/85×3/88×3/88×3/98/98/108/108

Cleans:
118/118/135/135/145/155/155/160f/160/165pc/170f/170pc.

Learned Met-Rx will be shutting it’s doors for good at the end of this month.

Saturday, 9/20/08

Ring Push-ups, at various heights and using 18″, 24″ & 36″ plyo boxes.

Incline: 15/20/20, 15/20/20

Decline: 10/10/10, 15/15/15

Overhead Press, x 5:

88/111/135/140×4

KB Swings, 32 kg, H2H:
10/20/20

Sandbag Squat Cleans, 80#
5/10/10

80# Sandbag Step-ups on 18″ plyo box:
10/10/10

Sunday 9/21/08

Rest Day

An era is about to end. Famous Met-Rx Fitness Center due to shut it’s doors September 30, 2008.

This turned out to be a good training week that ended strong with some solid training in between. Decided to mix in some trap bar deadlifts as they are something I haven’t paid much attention to. I also noticed that I have a nice stretch of being injury-free <knock on wood-no jinx>, so I look for that to continue <repeat wood knock>.

Monday, 6/30/08

Sunburned and tired. Took a day off.

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Tuesday, 7/1/08

Burgener Warm-ups x 3

2-Position Snatch + 2 OHS x 5
65/75/88/88/95

Sandbag Cleans, 65#
5/5

2 Position Clean + Push Press x 4
95/115/139/149

Sandbag Clean + Box step-up
10/10

Sandbag Stair Climbs, 4 x 72; Left & Right Shoulder, Back & Zercher.

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Wednesday, 7/2/08

Muscle Snatch-get to a heavy single;
45×5/65×3/75×3/85×3/95×3/105/115f/95/110/[b]115/120f
Tall Clean-60% of clean x 2 x 3 (105#)

Push Press + 2 jerks x 4
115/115/120/120 (I suck at jerks)

3 rounds,

20 sandbag power cleans + push jerk (65#)
20 kipping pull-ups, (assisted w/purple band)
20 GHD sit-ups 20 kettlebell swings, 70#.

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Thursday, 7/3/08

Burgener Warm-ups x 3

2 Position Snatches @ 60% (70#) 5 x 2

2 Position Snatches @ 70% (82#) 5 x 2

Working on staying on my heels in the first pull and moving the bar quickly the rest of the way.

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Friday, 7/4/08

Rest Day

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Saturday, 7/5/08

6 Way Barbell Complex

3 sets @ 75#
6x snatch
6x OHS
6x Back Squat
6x Good Morning
6x Bent Over Row
6x Deadlift

Bent Over Row + Pull-up (assisted)
8×95/8×115/6×95

DB Push Press, 70#
10-9-8-7-6-5-4-3-2-1, with 30 second plank between each set.

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Sunday, 7/6/08

Trap Bar Deadlift
135×6/225×6/315×2/365×2/405×1/455×1f/425×1

Overhead Presses, thick bar
115×5/135×5/155×5/155×5/125×5

Squat Cleans, thick bar
105×5 x3

GHD Sit-ups
3×20

Ab Roll-outs, thick bar, big plates
2×10

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Monday, 5/5/08

Burgener Warm-ups x 3,

BB Snatch:
3 x 45 x3, 65×3/75×3/95×3/95×3/95/95/115/115/115f/. Last three were power snatches.

Snatch High Pulls:
115×3

Clean Pulls and Shrug:
160×3/165×3/170×3/180×3/180×3.

Overhead Squats:
95×3/115/125/140/150/150.

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Tuesday, 5/6/08

Rest, nah, just lazy. Did nuthin’.

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Wednesday 5/7/08

Deadlift Rack Pulls:

225×6/315×3/405×2/405×2/495×2/545/585/605, missed lockout by an inch. Should have finished. Two more attempts failed. Good work though.

Overhead Presses, from the ground up:

95/115/135/145/115.

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Thursday, May 8th 2008

I trained at Gold’s Gym in Venice with Danny Henry, who coaches lifters in the Olympic lifts and kettlebells.

After the warm-up, I was trained on stance, RDL and basics in the snatch and later, the clean and jerk. I did quite a few drills and skills reps, but not any higher than 110#. Danny did a great job in explaining the lifts and what I will need to do to perform them correctly. He did a good job correcting what I wasn’t getting and letting me know what did work. After 90 minutes, I realized I had a solid session of learning and lifting. Next week, we will go sub-maximal so he can get a baseline of where I am and then structure a training program.

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Friday, May 9th, 2008

Rest. I was drained.

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Saturday, May 10th, 2008

Warm-up included:

pull-ups, ring dips, ring push-ups, back extensions, overhead squats and dislocates.

Muscle Snatch + Behind the neck presses + Overhead Squats, 3 x 3:
45/65/95/95.

Hang Power Clean, 95 x 3

Hang Squat Clean + Front Squat, 3 x 3
95/115/135

Kettlebell Snatch, 24 kg.
10/20/20/10/20

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Sunday, May 11th, 2008

Later this afternoon, I drove down to the beach to do a skate session on the strand between the Newport Beach and Huntington Beach piers including the Seashore St. section. The total distance I did was just over 12 miles in 57 minutes. It was a “work before play” skate which meant I skated into a headwind before taking a flyer on the way back.