20081009

Low volume presses
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How fitting that I should be floating into the land of diminishing returns at the end of week 4. Perfect.
Today ended up being 7 sets of 1/1 presses 32 kg.
I also hit some swings.
3x40- 28 kg.
5x20- 32 kg.
I'm feeling very strong in my swings, and my endurance and grip are good.
I was feeling weak on the presses and some of the left side ones required a bump. You can only take so much of a beating before you have to back off, and six days a week of crazy volume is it. I'm going to wrap up with my high volume pistols tomorrow, back off next week with just some max vo2 for 3 days, then switch gears.

20081007

Low Volume Pistols
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24 kg.
10 sets of 1/1

Mixed in some heavy swing- 40 kg. and double 24 kg.
Jerks- 2x10/10 32 kg. and 1x3/3 40 kg.

20081006

High Volume Pressing
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24 kg.
3x3/3

28 kg.
4x3/3

28kg.
6x2/2

24 kg.
3x6/6

24 kg.
10x5/5

20081005

Low volue pull ups
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16 kg.
1x1/1
20 kg.
9x1/1

Two handed swings
40 kg.
6x20

Pull ups went much better and I'm feeling a lot stronger in the pull up, though still lagging behind my pistols and presses.
Part of doing this program properly is accepting that I may not get done under an hour. Particularly with the high volume pull ups and pistols.

I'm starting swings again as I need to keep my endurance up, and snatches crossover too much with the presses. These were relatively easy. I need to go over 20 reps to get my HR up and work my wind. I was never out of breath. I'm going to go for 40 reps next time and go back and froth between the 32 and 40.

20081003

High Volume Pistols
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I'm still working up the volume on these.
12 kg.
15 sets of 3/3

These felt good and I worked into a nice rhythm on the 3/3. Definitely started to feel my knees so I really focused in on my form and it got better. I feel fine the next day, so I'm good.

45 pistols per leg, 90 total. Working toward 100 each leg, 200 total.

I did some of my L and V sits on the pull up bar, and some inverted pull ups. Basically I bring my legs straight up until my hips are level with or higher than my shoulders, then I do pull ups. Today my mid-section is toasted.

20081002

Low Volume Presses
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32 kg.
10 sets of 1/1

Last five sets on the left required a little bump, but the first five were very clean. This is pretty damn good considering that three weeks ago I couldn't even get the 32 kg. out of the rack position on my left side without push pressing it.
Additonally I did some stacked presses to work on form.
I also cleaned up two 32 kg. bells with surprising ease. I cleaned up the 40 kg. to get a feel for it, but it wasn't going up.

20081001

High Volume Pull Ups
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10 kg.
12 sets of 3 reps.

Not really so high volume. earlier I did a half hour of pretty tough climbing at the rock gym (tough for me) which isn't a good combo with high volume pull ups. I'll structure is better next time and hit my 100.