20080529

Started off with 10 minutes- 30 seconds on/ 30 off two handed swings on the 32 kg.
Grip started to fry so I alternated between 24 and 28 kg.
Hit 5 sets of 10 two handed swings on the 40 kg.
3 sets of 10 two handed jerks- 20 kg.
3 sets of ten double 20 kg. swings.
1 set of two handed snatches- 20 kg's.

This didn't go exactly like that, it was mixed up. The idea was 30 minutes of punishment. It worked. I need to get my grip endurance up so I can just hit 30 minutes of 32 or 40 kg. swings.

Finished with some heavy core work. Leverage barbell side bends, and overhead sit ups with a single and then double 20 kg's.

20080528

While I was training, I missed a few days of logging, so I'm just starting fresh with this one.
Started off with 5 minutes of get ups with the 32 kg. This was hard. left shoulder got tired more quickly than the right, but that's normal. Got through it fine.
Worked through Bent Presses from 16 kg. up to 32 kg. 32's felt strong, no issues. Getting up to the 40 is mostly grip and properly applying leverage.
I did some Two hands anyhow from the bent press. Whoa! This was frigging hard with only two 16's! It has definitely piqued my interest, and I see a strong application toward what I'm trying to do.
Next up will be a swing day to keep building systemic endurance.

20080523

Got behind on these, so here goes.

TGU/ 5 min/ 28 kg. = 8 reps
Jerks- 5x24 kg. (2 handed)
TGU- 3x28 kg. each hand
Bent Press
3x16 kg.
3x20 kg.
3x24 kg.
1x28 kg.
1x32 kg. (right side only)

Worked weighted and unweighted pull ups throughout.

I've had a nagging left elbow pain for years, stemming from heavy skull crushers back in the day. Zyflamend and Tumeric as well as some myofascial release on the triceps has helped tremendously. Hopefully it will not be a problem before long.

20080521

A little late on this one, but...

5 mins. TGU- 24 kilo
TGU 1x70 lbs. each hand
TGU 1x100 lbs. right hand only

3 rounds of
Two handed swings- 2x40 kg.
Two hand Clean and Press- 3x24 kg. (24 kg. each hand)

3 rounds of
100 ft. bear crawls- 2 32 kg. bells
6 side bends- 2- 17.5 lb. dumbbells

Barbell Squat
3 sets of 2 reps 225 lbs.
2 sets of 2 reps 245 lbs.
1 sets of 1 rep 275 lbs.

Last one stuck a little coming out of the hole. As I sat there at the bottom trying to pry my way out, it occurred to me that I should really refine my squat form and study up on it. :)

20080520

Back to the swings...

20 minutes of 30 seconds on/ 30 seconds off two handed swings- 24 kg.

Bent press
3x16 kg./ 3x20 kg./ 1x24 kg.

Press ladder
2 ladders/ 5 rungs- 16 kg.
1 ladder/ 3 rungs- 20 kg.

Recovery- Stretching/ foam roller work. Focusing on my hamstring and quad flexibility.

20080517

Back to the swings
4 rounds of: 30x24kg, 20x32kg, 10x40kg
3 rounds of: 40/12 hindu squats/ hindu push ups
Finished up with some random cleans and presses

As of today's writing my quads are screaming.

20080516

Good today, felt strong. I'm working within general parameters, not trying to follow a strict program. That just doesn't work for me.

4 rounds of swings- 30x24 kg, 20x32 kg, 10x40 kg In between rounds I hit the 32 kg for 3 each on snatches.
Pressing ladder- 16 kg. 3 ladders, 5 rungs, no rest.
*Realized this week that I can't press for dick, excuse the language. Yeah I can press a 32 kg. and jerk a 40 kg. but I still feel like I should be able to press more, so I'm focusing on that as well as it will help with my overhead stability in the heavy snatches. I can always tell the 40 doesn't want to stay up there.

3 rounds of- 2 pull ups with 12 kilos, 2 pistols each leg, 5 hindu push ups. Need to kick up my Royal court, it is lacking.

Finished up with some heavy core work. Inverterd pull ups (I grab the bar, pull my legs straight up in the air so my head and shoulder are my point lowest to the floor and do pull ups)x5, saxon side bends with 15 lbs. each for 6, janda sit ups, evil wheel from the knees and standing.

Good times.

20080514

Deadlifts and snatches.

4 sets of
Deadlift- 1x345
Snatches- 5x32 kg.

I'm strong enough in these that I'm going to start separating them. I'm going to put a high volume 32 kilo snatch day in place of one of my max vo2's. I'll also have a deadlift day where I hit heavy singles and another day where I hit lighter doubles. As long as the numbers keep going up it's good.

Finished up with some 40 kg. snatches. 3 on the right, 1 iffy snatch on the left. I need to hit the left more and even out.

Good on recovery. I'm getting better at staying on my stretching. Diet is strong.

20080513

I think that taking two days off in a row throws me off a bit. Being lazy for four days and not filing down the calluses makes for cranks hands. My diet being upside down for said four days was also bad. That being said, I was pretty happy with how today went.

Max VO2 36/36 20 sets
First 10 sets- 20 kg. 15 reps per
Second 10 sets- 15 kg. 18 reps per

The negating factor here was that I sustained a small tear on my left hand deadlifting last week (go figure) and could feel it was in danger of opening back up. The 16 is easier to control, thus the downgrade.

Definitely lagging today, and the primary culprit was diet. I've been working on a couple alterations to halt my weight drop, and it worked, but something was off that required tightening. I felt myself coming out of it this afternoon and I feel that tomorrow will be better.

Recovery today was good. Lots of foam roller, on my own and with clients. I refrained from doing too many demos today to give myself some more rest. The weather is nice now so I'm looking forward to integrating some running into the training.

20080510

I hadn't done this full on yet, so I wasn't sure what to expect. Did not expect this.

Loaded up my wheel barrow with about 200 lbs. of sandbags. Started off running, that didn't last long. Started walking, still hard, but worked in some runs as well. Made it a mile out and the wheel broke off. Whoops. Guess I need to spring for a better wheel barrow. Loaded probably 130-150 lbs into the sandbag and walked it home. Ouch. That was freaking hard. Going back on my was to Santa Rosa to grab the extra sandbags I left on the road. I'm guessing no one took them.

20080509

Squats and Presses

Alternated between squats and barbell military presses for 6 total sets of 2 reps each. Also did some heavy abductor work. Laying down with feet spread out to the edge of the power rack to hold me in place, then sit ups holding a 30 lbs. plate overhead.

6 sets/ 2 reps each
Squats- 225 lbs.
OH Press (strict)- 100 lbs.

Nutrition---
Good day overall. I've started increasing my calories by mixing a carb complex (oats, barley, etc.) with protein and something called the 'ultimate meal'. It's a thing vegans use. First experiment was unsuccessful. One shake of the bottle turned it into a thick paste. I had to reach in and pull it out. I halved the ingredients and it was fine. Tasted like blueberries mixed with peas. Not fine.
Last week my weight dipped below 160 lbs., which is a problem, thus the increase in calories.

20080507

Deadlift/ Heavy Snatch Day

6 sets of:
Deadlift- 2x335 lbs.
Snatches- 6x32 kg. each hand.

Hit a snag here as the bell was slippery as hell. This workout is moving to Girya or Diesel depending on equipment. Also highlights the importance of having and prepping my own bells. Switched out the snatches for pistols and inverted pull ups for the last 4 sets. Deadlifts felt strong. One new PR coming up.

Decided to take the evil wheel for a spin when I was done. What was I just saying about injuring yourself doing party tricks? Well, not injured, but definitely worked. Almost planked out on it, so I felt strong.

20080506- Victory!

Went back to the horse that threw me last Thursday.
Max VO2 36/36 15 reps per- 20 kilos
20 sets= complete

I'm going to start getting much more detailed with these logs, including my nutritional information and recovery info.

20080503- Came back strong

My girl was using the spa today so I decided to drop in for a few quick deadlifts and it quickly turned into a full blown symphony of destruction. I decided to do 6 sets of deadlift- 335 lbs. and 5 32 kilo snatches each hand. I started off with 2 reps per deadlift for the first 3 sets, then toned it down to a single rep per set. All the deadlifts felt strong, no problems.
The snatches were awesome. I completely found my rythm and they went up easy. I just need to work on the placement of where the handle falls in my fingers to make them work for higher reps.
This is good.

20080501- Defeated

I was killed today. Time of death: About 1335 hrs.
I walked in knowing I should take the day off. Right forearm was still torched from the previous day's antics, stomach was upset, just not feeling good. Still I proceeded. Made it through 10 sets of 36/36 - 20 kilo - 15 reps per- before I actually had to stop. Tried to hang in with some swings and jerks, made it up to 14 sets and then ceased.

Lesson learned. Listen to your body. I also need to structure my training schemata better. I am also tightening my nutrition up even further and start treating my body like it belongs to a training athlete, and not a recreational lifter.