Sunday, December 6th, 2009 at
10:26 am
Back to full health and another week getting stronger!
Tuesday, 12/1/09
Seated (on the floor) Axle Press w/2-50# chains, 5th peg: 115×8/135×5/. Chains plus, 45×5/55×3/60×3/65/70/75/80/85/.
Box Squats w/purp and mbs:/ I used a higher box to protect the injured groin.
95×5/115×5/135×4/155×3/185×3/185.
T-Bar Row: 70×8/120×8/130×8/130×8/.
Knee Ups: 10/10, w/50# chain/10/10/.
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Sunday, November 8th, 2009 at
2:37 pm
"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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Sunday, October 18th, 2009 at
3:59 pm
Tuesday, 10/13/09 Unload Week
Dumbbell Strict Press: 30×8/45×8/50×10/55×7/50×7/. Scott says if he was just training me the primary emphasis would be unilateral training.
Barbell Step-ups: 95×12/111×16/131×12/131×12/. Great exercise!
T-Bar Rows: 50×8/100×8/120×8/120×8/.
Box Jumps, 24″: 4×6.
Roman Chair Situps, 5 second extension + 5 reps, 10/15/25/.
Reverse Flyes, 12#: 3×12.
Iso Iron Cross 2×20# for :46.
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Sunday, September 13th, 2009 at
1:10 pm
I thought a deload week would be easier than the previous 3 weeks. Different, tough, but not easy!
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Saturday, August 29th, 2009 at
2:42 pm
I started this week with a rest day and finished it the same way. It was what happened between those days that killed!
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Monday, August 24th, 2009 at
6:33 pm
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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Wednesday, August 19th, 2009 at
11:38 pm
Monday, 8/10/09
Clean & Push Press, doubles: 111/131/141/155/155/170, missed 1st/170/170/170×3, missed 2nd/.
Kettlebell Snatch, 24 kg: 20.
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Sunday, August 9th, 2009 at
9:37 pm
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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Sunday, August 2nd, 2009 at
1:02 pm
Monday, 7/27/09
Keg Training: Took an empty keg (38#) to the park, marked off a 100 meter section, including sand and hills and did a timed 20 minute workout consisting of 12 rounds of 100 meter “keg runs” and 20 reps of push-ups, presses, burpees, bear hug squats, back squats and lunges. I then ran the 1/4 mile back home with the keg on my back. That was a smoker!
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Sunday, July 26th, 2009 at
9:48 pm
Monday, 7/20/09
Kettlebell Swings, 10 x 15 @ 70#. Volume: 10,500#
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