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.
May 11th, 2008
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“One” was pressed.
Not getting enough sleep will wreak havoc on a good training session and that is what happened today. In a workout that seemed to last for hours, my ass was dragging. I was to have a training partner for tonight but he was a no-show and it was just as well.
I changed my workout a couple of times during an extended warm-up and settled on Overhead Presses, Push Presses and Push Jerks.
For the long warm-up I had a good mixture of exercises,
Ring Push-ups: 25/25/25
Back Extensions: 25/25/25
Sit-ups: 35/35/35
Dislocates/Overead Squats: 15/15/15
Dips: 10/10/10
Ring Body Rows: 10
Burgener Warm-ups x 3
Overhead Presses, 5×5, from the ground up: 90/110/120/130/135.
Push Press, 5×3: 110/120/130/140/155/175.
Push Jerk, 3×3: 100/120/135/160/90.
As long as the warm-up was, the presses seemed to take even longer. Clearly, I was in no big hurry. It did end up a decent session.
Technorati Tags: overhead presses, push presses, push jerks
March 25th, 2008
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With the 20 kg kettlebell, I performed some warm-ups, beginning with Thrusters, 3 x 10 and did Goblet Squats with both 20 and 24 kg bells, 10/10/10.
With a bead of sweat, I was ready to get into the Swings, using the 24 kg kettlebell. 6 sets, 20 swings each, both one handed and two handed with a minute rest between sets. That went well and kicked my arse, but I still had a little left to play some more.
I just bought a pair of 10 kg bumper plates and wanted to bounce them around a little. I performed Hang Squat Cleans + Presses x 3. They bounced fine!
90/90/110/120/120.
March 1st, 2008
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This time of the year, there isn’t a wait at the gym. It’s pretty quiet in there now. People who would normally be there are running up their cortisol levels at the malls trying to satisfy everyone on their gifts list. They are eating and drinking at Christmas parties, adding a little extra weight as they go along, all the while obsessing they are “getting fat” and “losing conditioning”. I say, enjoy it while it lasts because come January 2, they will return along with the “Resolutionistas” who are bound and determined, once and for all to have the bodies they know they must have for “beach season”. They will try to impose their will on the “indigenous peoples” who never left. It’s just all part of the annual gym cycle and part of what makes going there interesting in the first place. I’ll curse them for the riff-raff they are, but for now, it is pleasant to train as if this is my own personal gym and chat with a few of the natives who will have to fight off the returning hordes in January with me.
Most of my session tonight seemed like a warm-up and that was fine because I am battered. Tendonitis in the elbow, traps and scapular muscles tight and strained and a bit fatigued in general. Nothing too serious; just at the bottom of the cycle. This is the time to take it easy and be smart about training so as not to add to the aches and pains.
I started off with a good 800 meter run in the brisk outdoors to break sweat and clear the mind. What came next was,
Kettlebell Swings, 1 x 20 with the 35#, 2 x 20 with the 53#.
Kettlebell Snatches, 35# 3 x 20.
Burgener Warm-up with the empty 45# bar, 3 sets.
Overhead Presses, 5 x 5, 95/115/125/135/145.
December 21st, 2007
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