Tuesday, 10/27/09

Squat Clean + 2 Split Jerks, x 2: 113/113/113/133/133/133/. Total: 12/24. Hold in the split position for a second.
Front Squats: 135×5/185×3/205/85% doubles: 225/225/225/. Too much on the toes. Quad dominant. Last set was garbage.
Barbell Row, x 8: 113/163/181/191/.
Super Set-Front Plate Toss, 35# & kettlebell side bends, 96#. 3 x 10/.

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Monday, 3/23/09

As soon as I got out of the truck, I was talked into doing some Prowler pushes with 90# of additional weight. They cared not one bit that I was not even warmed up, let alone in the frame of mind for Prowler pushes. Nevertheless, I did:

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Monday, 3/16/09

Back Squat DE: 135×5/135×3/185×3/195×3/.

Doubles, pause at the bottom.
60% 1RM @ 205: 6×2
70% 1RM @ 240: 6×2
30 second rest between sets.

Push Press, x 5:
95/115/135/155/165/.

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Monday, 2/23/09

Sledgehammer Swings, up-tempo: 7 x 30

Prowler Sled, no additional weight: 7 laps, using all handles.

Kettlebell Alternate Press, 2 x 44#: 3 x 20
Kettlebell Swings, 2 x 44#: 20
Kettlebell Front Squats, 2 x 44#: 3 x 10

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Monday, 2/16/09

No training

Tuesday, 2/17/09

No training, part II

This doesn’t look so good! Two days off to start the week! I really did rally to get some quality training in. Take a look.

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This week got off to a slow start with a bad bout of allergies, but things began to improve by Thursday and ended on a high note with a couple of personal bests in both the squat and deadlift on Sunday.

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Walk right past the elliptical machines, the treadmills, (run outside if you must), and laugh at the Lifecycles. You really don’t need them.

There are manly ways to work your “cardio” whether you are male or female. Here are my Top 10 in no particular order. What are yours? Read the rest of this entry

Monday, 1/26/09

3 rounds of
100 Sledgehammer Swings
25 Hand-to-Hand Kettlebell Swings, 24 kg.

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Monday, 1/19/09

Sledgehammer to Tire Swings:
5 rounds,
2:00 on, :30 rest, then,
5 rounds,
1:00 on, 1:00 rest.

Prowler Sled Pushes w/90#. 3 sets.
I was at failure on the 4th and sixth legs, (the returns). Completed gassed! Oh yeah!

Tuesday, 1/20/09

Inauguration Day was also a rest day!

Wednesday, 1/21/09

Push Presses: 95×5/95×5/115×5/135×5/155×5/165×5/175×5/155×5.

Thursday, 1/22/09

Back Squat DE: 45×15/45×10/135×8/185×5

5 x 2 @ 185#
5 x 2 @ 210#
2 x 2 @ 245#

Good Mornings: 95 x 3/95 x 3/115 x 3/125 x 3/135 x 3/ 145 x 3/155 x 3/165 x 3.

Friday-Sunday.

No training for three days. None. Nada. Taking a break!