20080829

Heavy snatch day. Low reps, high volume.

12 sets of 10/10 with the 24 kg.
10 sets of 5/5 with the 28 kg.

Kept the rest breaks down to a minute of less between sets.

Finished with 5 sets of 10 reps two handed swings on the 40 kg.

20080827

Max VO2
15/15
20 kg.
7 reps per
50 sets
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This felt good, very strong. I'm going to start working in some 8 rep sets.
Finished up with some Janda Sit Ups, Leverage side bends on the barbell, and suitcase deadlifts with the 32 kg. I've never really done direct ab work, so I'm starting to target that a bit more.
I weigh 162 lbs. Right on or a couple pounds over my last TSC weight, but I'm waaaay leaner. A good sign.

20080826

Deadlift and Presses
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Deadlift
5x135 lbs.
2x235 lbs.
1x315 lbs.
1x365 lbs.

I haven't been doing that much deadlifting of late, but this went very well. 365 went up without much of a fight and I stopped it there. I'll pull a max in the next week and see where I sit. 405 should go up.

Pull up test- 16 pull ups. I slowed down around 12. I think if I just keep to my rhythm I'll hit 18.

Mixed presses.
Just what it sound like. Military press, waiter's press, bottoms up press, stakced kettlebell press, etc. Many presses ranging from 16 kg. (stacked 12 and 4) to 28 kg.

20080825

Max Vo2
20 sets
36/36
20 kg.
16 reps per set
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Felt good. I'm staying on a 25 minute or less time clock for now. I'm not getting any benefit from the 80 set range that I can see. I'm actually rolling backwards.

20080824

Did a boatload of 24 kg. snatches.

4 sets of 25. 2 sets each hand.

A laid back 3 minute set hitting 60 total.

2 sets of 20. 1 set each hand.

200 snatches.

20080822

7 sets of snatches- 10/10 with the 28 kg. Kept the breaks minimal between sets, probably 1-2 minutes.

20080821

Max VO2
15/15
16 kg.
7 reps per
70 sets
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Felt good, but I have to get some chalk. Only thing that kept me from hitting 80 sets was the possibility of my kettlebell meeting my t.v. head on. :)
Cardio never really got worked, so I'll kick it up next time.

20080820

Deadlifts

This ended up getting totally screwed up. The gym I go to usually has a tub of chalk, but it was gone today. I had to stick with pulling 305 for singles. My left hand held it no problem, but my right hand is still weak from the injury. Not really 'weak' but not strong enough to go over 305 without some chalk.
I also did five ladders of 3 rungs on the 24 kg. My presses are getting stronger. I'm also pressing throughout the day with 10 kg. pull ups while I'm at work.

20080819

Max VO2
20 kg.
7/6 reps
15/15
50 sets
---
I really have to stop being a slacker and get my sets back up to 80. I hit 7 reps per for the first 30 sets, then dropped it to 6 reps for the last 20. Felt fine.

20080817

Max VO2
16 kg.
40 sets
9 reps
---
This was pretty good. Main reason I stopped was the gymboss died. I need new batteries.
Went up to 10 reps per for about 4 sets I think. Might have been 6. That's really freaking fast.

20080816

Today I ran through some presses and swings.

Started of with 10 reps alternating hands each rep of TGU with the 32 kg.

5 rounds of:
1/1 military press on the 28 kg.
10 two handed swings on the 40 kg.

I've been playing with a trick a client came up with of cleaning the bell up extra high, then drawing it down, really cranking the abs hard and driving up. Technically still a legal press, but it definitely gives a little extra shove.

Finished up with some pistols working up to the 16 kg. Still working on this, but I feel stronger every time.

20080815

I took a couple days off as I had tweaked my back pretty good, but I'm back at 100% now.

Max VO2
15/15
20 kg.
6 reps per.
60 sets
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I took it relatively easy to do. Didn't really get my wind up much, so I have to hit 7 reps next time. I'm still building back up, so I didn't push it. Also didn't want to lock up my back again.

20080812

Whoops.

I know better than to snatch heavy after a day of deadlifting, and yet I did it anyway.
I was working through sets of 7/7 with the 28kg when I tweaked out my back, particularly my left spinal erector. It already feels a lot better, but I'll be out of action for a day or two. I've done this before, so I know what it is and how to fix it. I just have to observe my own training rules.

20080811

I took it relatively easy today. Just pulled some easy deadlifts to get back in the mode and did some pressing ladders.
---
Deadlift
5x135
2x235
1x305
1x355

Military Press (kettlebell)
3 ladders/ 3 rungs 20 kg.
2 ladders/ 3 rungs 24 kg.

I'm finally getting stronger in my presses. They've been lagging for a while.

20080810

Max VO2
15/15
16 kg.
8 reps per
56 sets
---
Still working back up to my regular load with max vo2, getting closer. Kept my heart rate around 170.

20080808

Warmed up with 4 reps alternating TGU 32 kg. Feeling very strong in these.
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Max VO2
36/36
20 kg.
15 reps per set.
24 sets
---
I could have taken this further if I had some chalk. The only thing that stopped me was a slippery bell. I'm going to start taking a sandwich bag of chalk to Equinox with me. Felt strong throughout. I used the double breathing for these and it felt great.
Finished up with a bunch of pistols moving up to the 16 kg.
Then three pressing ladders with the 20 kg. for 3 rungs each. Not much, but I'm working on it.

20080806

A day late on this. Back to the grind. Took it easy today, relatively speaking.

Max VO2
15/15
20 kg.
7 reps per.
50 sets.

3 sets of:
Pressing ladder/ 20 kg./ 3 rungs
1 pisotl each leg w/12 kg.
2 one arm push ups each arm

The RKC Weekend

So yeah, I was training this weekend. Lots and lots of kettlebell drills. Initially I was pretty toasted when I got home monday, but by the afternoon I was good. Sometimes my recovery abilities are scary.
I'm 100% now and am going back to the Max VO2 grind tomorrow at Equinox. I've been thinking about another big goal I have in mind, but am keeping it under wraps for the time being.