Today I went through a circuit revolving around heavy jerks. I also mixed in some double kettlebell deadlifts.
Two Handed Jerks- 10x40 kilos
Pull Ups- 3x2 kilos
Snatches- 10x20 kilos each hand
Two Handed Jerks- 10x40 kilos
Pull Ups= 3x16 kilos
Snatches- 10x20 kilos each hand
TGU- 2x20 kilos each side
Pull Ups- 3x16 kilos
Two Handed Jerks- 10x40 kilos
Pull Ups- 3x16 kilos
Two Handed Jerks- 10x48 kilos
TGU- 1x24 kilos each side
One handed double kettlebell deadlift- 1x80 kilos each side
One handed Jerks- 10x28 kilos each side
TGU- 1x32 kilos each side
Monday, February 25, 2008
Sunday, February 24, 2008
Getting back on the boat
I've been training, just fallen off the boat updating this, but I'll be back on tomorrow.
Tuesday, February 19, 2008
200800218
Worked primarily on overhead presses and bar crawls today. I think the bar crawls are having a great effect on my pull ups. It became too easy to do them with just body weight, so now I go hand over hand across the bar with a 12 kilo hanging off my right foot.
Forgot my notebook so not much detail here. Basically just rotated through 24 kilo military presses 5 or fewer reps, one handed and two handed, two handed 24 kilo long cycle for 10 reps, all with pull ups and bar crawls in-betwen. Finished off with some 24 kilo overhead sit ups.
I'll get back on the bus with my note taking.
Monday was off. Felt toasted.
Forgot my notebook so not much detail here. Basically just rotated through 24 kilo military presses 5 or fewer reps, one handed and two handed, two handed 24 kilo long cycle for 10 reps, all with pull ups and bar crawls in-betwen. Finished off with some 24 kilo overhead sit ups.
I'll get back on the bus with my note taking.
Monday was off. Felt toasted.
Sunday, February 17, 2008
20080216
Did a bunch of stuff. Meant to do Max VO2 but my left hand was picking up another tear even with the Tracy Socks. The problem is I got too comfortable my hand conditioning and wasn't sanding down my calluses everyday. Lesson learned. I think I'll be good from here on out.
So I ended up having a fairly disorganized workout, but pulled some singles of 315 lbs. on the deadlift. Felt good, no issues.
Sunday off.
So I ended up having a fairly disorganized workout, but pulled some singles of 315 lbs. on the deadlift. Felt good, no issues.
Sunday off.
Friday, February 15, 2008
20080215
Off today. I made a concentrated effort to truly take the day off, but probably ended up doing a few dozen kettlebell moves without even meaning to. Oh well.
Thursday, February 14, 2008
20080214
Valentine's Day Max VO2
Did the Max VO2 again. 25 minutes with the 16 kilo, 7 reps per 15 seconds. I want to boost it up to 8, but I think I need to wait until the tear on my left hand heals first. I used some Tracy-Socks ala Tracy Reifkind to keep the handle off the tear and it worked great. Still felt kind of funny, so I don't think I'll use them full time, but a great option.
Did the Max VO2 again. 25 minutes with the 16 kilo, 7 reps per 15 seconds. I want to boost it up to 8, but I think I need to wait until the tear on my left hand heals first. I used some Tracy-Socks ala Tracy Reifkind to keep the handle off the tear and it worked great. Still felt kind of funny, so I don't think I'll use them full time, but a great option.
Wednesday, February 13, 2008
20080213
More core today. This training cycle is working out pretty good for me and I think I'll stick with it through the TSC. My weight is dropping, but all fat loss I believe. I'm getting leaner but not losing any noticeable muscle mass.
So I'm currently breaking it down to 2 days- Max VO2, 2 Days- Heavy core work, 2 days of deadlift and max 24 kilo snatches in 5 minutes.
I'll keep this up for about 3 weeks and then back down a hair. Still greasing the groove with pull ups.
Overhead sit ups- 5x16 kilos
Windmills- 3x24 kilos
OH Sit ups- 5x24 kilos
Top and bottom position windmills- 3x 24 kilos each hand.
OH Sit ups- 5x32 kilos
One handed short cycle- 5x 32 kilos each hand.
Windmills- 2x32 kilos
OH Sit ups- 3x48 kilos
Top and bottom position windmills- 2x32 kilos in each hand.
The skeleton of this workout remains the same I just change out some of the element.
So I'm currently breaking it down to 2 days- Max VO2, 2 Days- Heavy core work, 2 days of deadlift and max 24 kilo snatches in 5 minutes.
I'll keep this up for about 3 weeks and then back down a hair. Still greasing the groove with pull ups.
Overhead sit ups- 5x16 kilos
Windmills- 3x24 kilos
OH Sit ups- 5x24 kilos
Top and bottom position windmills- 3x 24 kilos each hand.
OH Sit ups- 5x32 kilos
One handed short cycle- 5x 32 kilos each hand.
Windmills- 2x32 kilos
OH Sit ups- 3x48 kilos
Top and bottom position windmills- 2x32 kilos in each hand.
The skeleton of this workout remains the same I just change out some of the element.
Tuesday, February 12, 2008
20080212
Max VO2
Today I did a Max VO2- 15/15 with the 16 kilo for 25 minutes, 7 reps per 15 seconds.
Yeah... this is hard. I kind of go back and forth on the Max VO2, but I need to keep hitting this. It wasn't actually that difficult, but my left hand became an issue and I had to do the last three minutes all right handed. I feel like I can boost it up to 8 reps throughout as I was consistently hitting my 7th rep at 11 or 12 seconds and just locking out for the last few seconds. I would have kicked it up early on, but I had a feeling one of my hands was going to get torn as I had no chalk. I did it at Equinox because an audience makes me work harder, but chalk is a no-no there.
Today I did a Max VO2- 15/15 with the 16 kilo for 25 minutes, 7 reps per 15 seconds.
Yeah... this is hard. I kind of go back and forth on the Max VO2, but I need to keep hitting this. It wasn't actually that difficult, but my left hand became an issue and I had to do the last three minutes all right handed. I feel like I can boost it up to 8 reps throughout as I was consistently hitting my 7th rep at 11 or 12 seconds and just locking out for the last few seconds. I would have kicked it up early on, but I had a feeling one of my hands was going to get torn as I had no chalk. I did it at Equinox because an audience makes me work harder, but chalk is a no-no there.
Monday, February 11, 2008
20080211
I pulled a max deadlift this morning. I warmed up with some Turkish Get Ups with the barbell. After reading about Adam Glass's 165 TGU I have changed my goal on that. I've been stuck at 90 lbs., but I also realized I wasn't using technique. I was basically using all core to bring the weight up, ending up in a seated V before coming up on my knee. I'm regressing to fix that, and I'll come back stronger.
So, onto the deadlift. I'm pretty pleased about this as I successfully pulled 385 lbs. 40 lbs. shy of where I want to be, but the important thing is my right hand held fast. Previously, due to my injury the bar had been flying out of my right hand while my left held fast.
I decided to stop at 385 as it was 'head exploding' difficult. However, the 315 prior to that went up pretty damn easy, and normally it doesn't, so that tells me something.
I'm going to post some videos of my deadlift for critique, as the amount of actual physical instruction I've received on the deadlift is: ZERO. Everything I know I learned from articles. I feel like I'm doing fine, but you can always learn more.
So, onto the deadlift. I'm pretty pleased about this as I successfully pulled 385 lbs. 40 lbs. shy of where I want to be, but the important thing is my right hand held fast. Previously, due to my injury the bar had been flying out of my right hand while my left held fast.
I decided to stop at 385 as it was 'head exploding' difficult. However, the 315 prior to that went up pretty damn easy, and normally it doesn't, so that tells me something.
I'm going to post some videos of my deadlift for critique, as the amount of actual physical instruction I've received on the deadlift is: ZERO. Everything I know I learned from articles. I feel like I'm doing fine, but you can always learn more.
Sunday, February 10, 2008
20080210
No deadlift today. Family stuff exploded, but everything's cool. Tried a gym in Sonora, but they wanted $15 to drop in and pull probably three singles on my deadlift. Yeah... I don't think so.
Saturday, February 9, 2008
20080209
I've decided to put my training logs online as I think it will keep me honest, and make me work harder.
Decided to train at Equinox Palo Alto today. I like freaking everyone out while they're rocking the leg extension machine and riding their stationary bikes going nowhere.
Wasn't especialy psyched today due to family nonsense, but I got it done anyway. Lots of core work today.
Top Position Windmills- 3x24 kilos
Rack Walks- 50 feetx48 kilos
Top and Bottom Position Windmills- 3x24 kilos each hand
Towel farmer's carry- 50 feetx 2 24 kilos
Rack Walks- 50 feetx48 kilos
Overhead Sit Ups (sit ups performed holding kettlebell straight up) 5x24 kilos
Bent Press- 3x16 kilos
OH Sit Ups- 5x32 kilos
Rack Walks- 50 feetx64 kilos
Bar Crawls (performed by going hand over hand back and forth across the pull ups bar)
Bent Press- 3x24 kilos
Towel Farmer's Carry- 50 feet x 2 32 kilos
OH Sit Ups- 5x32 kilos
Bar Crawls
I have a long day of driving tomorrow (six hours on the road) but I'm going to get in and pull a max deadlift.
Decided to train at Equinox Palo Alto today. I like freaking everyone out while they're rocking the leg extension machine and riding their stationary bikes going nowhere.
Wasn't especialy psyched today due to family nonsense, but I got it done anyway. Lots of core work today.
Top Position Windmills- 3x24 kilos
Rack Walks- 50 feetx48 kilos
Top and Bottom Position Windmills- 3x24 kilos each hand
Towel farmer's carry- 50 feetx 2 24 kilos
Rack Walks- 50 feetx48 kilos
Overhead Sit Ups (sit ups performed holding kettlebell straight up) 5x24 kilos
Bent Press- 3x16 kilos
OH Sit Ups- 5x32 kilos
Rack Walks- 50 feetx64 kilos
Bar Crawls (performed by going hand over hand back and forth across the pull ups bar)
Bent Press- 3x24 kilos
Towel Farmer's Carry- 50 feet x 2 32 kilos
OH Sit Ups- 5x32 kilos
Bar Crawls
I have a long day of driving tomorrow (six hours on the road) but I'm going to get in and pull a max deadlift.
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