Training Log - 9/14/09

Early PM session
Bending practice
7" CRS - 4 bends reverse; 4 bends DU
6.5" CRS - 4 bends reverse; 4 bends DU

Card tearing practice
Tears with 10 cards, 12, 14, and finished up with 11 cards...disgusting!!

Late PM session
TGU - 5 min@24k
Halo - 10+10@16k
Gob sqt - 1x10@24k
Hindu pushup - 1x15
Pullup - 1x10@bw

Snatch / Jerk ladder - reps = 1, 3, 5 - total time = 20 min; Completed full ladders with the following bells in the following sequence: 16k, 24k, 28k, 32k, 24k, 32k
These wiped me out. I like the drill though.

Pullup - 1x11@bw

Training Log - 9/12/09

Bending practice - 7" 1/4" CRS - 6 bends reverse; 6.5" 1/4" CRS - 4 bends reverse

Training Log - 9/10/09

Halo - 10+10@16k
Gob sqt - 1x10@24k
OH walks - 1 round of basement per side @ 24k
Pullup - 1x10@bw
pushup - 1x20

Bending - 6" 1/4" grade 2 bolts - did 6 bends reverse and 2 bends DU

Double Clean and jerk ladder @ 28k+32k - reps = 1 -->10; 10 sec plank hold between each set. I like the double kbell drills.

Reverse barbell curl - 3x5@65; 1x5@70; 1x5@75

TGU - 4 min @ 24k

Training Log - 9/7/09

TGU - 5 min@24k
Halo - 10+10@16k
Gob sqt - 1x10@24k
Handstand - 3x15sec holds
FTW sqts - 2x6
OH walks - one round of basement with two large concrete pavers (total weight = 60 lb)

Bending practice - 7" 1/4" CRS - three bends reverse and three bends DU

Double snatch + squat @ 24k+28k - 20 sets of 3 reps - completed these using 60 sec rest between sets. It was tough, but good.

Two handed pinch pulls - 3x2@80 (used 35lb plates as the base); 3x2@90; 2x2@95 (PR)

Training Log - 9/5/09

AM Session
TGU - 5min @ 24k
Halo - 10+10@16k
Gob sqt - 1x10@24k
OH walks - one round per side @ 24k

Double clean and press - 10 min @ 28k + 32k
Right arm: 4, 3, 3, 3, 2
Left arm: 4, 3, 3, 3, 2

Atlas stone carries - around the basement - it is approx 35 yards around
Walking forwards - 4 laps
Walking backwards - 4 laps

Snatch - 5 min test @ 24k - completed 90 reps...this is a personal best for me


PM session
Bending
Did some 6" 1/4" grade 2 bolts reverse and double underhanded and did some 7" 1/4" CRS reverse and double overhand. And I broke one key.

Training Log - 9/2/09

TGU - 5 min @ 28k
Halo - 10+10@16k
Gob sqt - 1x10@24k
OH walks - one round of basement per side @ 24k

Pinch farmers walk - 3 laps of basement using one large concrete paver (approx 30 lbs) per hand

Clean and press (one arm) - 5 ladder sets @ 28k - reps = 1-->4

Alternated with...

Pullups - 5 ladder sets @ 20lb - reps = 1--> 4

Swings - 6 min @ 28k - 15 reps per min

Training Log - 8/31/09

TGU - 5 min@24k
Halo - 10+10@16k
Gob sqt - 1x10@24k
OH walks - 1 round of basement per side @ 24k
FTW sqts - 1x6 - med stance
Handstand - 3 holds of 15 sec

Pullup - 10x7@bw - I did these throughout the entire workout after the warm up / mobility stuff

Pinch lever wrist curl w/ 2" strongergrip block - 3x15@5lb at full extension

Sotts press w/ barbell - 2x5@ 95; 3x5@105

Snatch - 10 x10@28k - one set per minute

Training Log - 8/24/09 through 8/29/09

This week I was supposed to pick four different drills and do 3-5 sets at 3-5 reps per set. Loads should be set so that all reps are achieved without coming close to failure. I picked the following four drills:

1. Bottoms up clean and press
2. Weighted chinup
3. Bent press
4. Ab Wheel

Did the drills after warmup and mobility drills

8/24
BUC + P - 5x3@24k
Chinup - 5x5@25 lbs
Bent press - 4x3@40k
Ab wheel - 5x4@#2 (I have four lines I set to vary the distance...I roll into a wall)

8/25
Bent press - 3x5@32k
Ab wheel - 3x3 @ #3
Chin up - 5x5@15lbs
BUC+P - 5x5@16k

8/26
Chinup - 3x3@15lb
BUC+P - 3x3@16k
Ab wheel - 3x3@#1
Bent press - 3x3@32k

8/27
No work - haven't been sleeping well - allergies hit me strong

8/28
BUC+P - 5x4@24k
Chinup - 5x4@35lbs
Bent press - 3x3@40k
Ab wheel - 3x3@#2

8/29
BUC+P - 3x3@28k - this is a personal best
Chinup - 3x3@45lb - haven't done this weight in a long time
Bent press - 3x3@40k
Ab wheel - 3x3@#4 - haven't done this distance in a long time...this is almost touching my chest to the deck while on my knees

Training log - 8/22/09

TGU (BU) 5 min@16k
Gob sqt - 1x10@16k
Halo - 10+10@16k
FTW squats - 1x5
OH walks - one round of basement per side @ 24k
Handstand - 3x10sec holds

Snatch / Jerk ladder - 1/1+1/1; 3/3+3/3; 5/5+5/5 on each bell - for 20 min
Did ladders with 16k, 24k, 28k and 32k
This did not take the entire 20 min...I was going to cycle back through the bells, but I was not feeling very good, so I just called it a day.

Training Log - 8/20 and 8/21/09

8/20/09
1.25 mile run in my neighborhood - 8:49 - good time today

8/21/09
Pullup @ bw - 5 sets - 12, 9, 8, 6, 7
Pushup - 25, 20, 18, 14, 12
Neutral grip pullup @ bw - 8, 8, 5
Leg lifts and situps

Training Log - 8/19/09

Pullup - 1x10@bw
TGU (bu) - 5 min@16k
Gob sqt - 1x10@16k
Halo - 10+10@16k
FTW squats - 1x5
OH walks - two round of the basement with 28+24k bells
Handstand - 3x10sec holds

Pinch pulls - two handed - 5 heavy singles
3 singles pulling a large cinder block with 70lbs extra
1 single pulling the cinder block wiht 80 lbs extra
1 single pulling the cinder block with 90 lbs extra

TGU - 10 heavy singles
Sets 1 and 2 was with 40kg for right and left arms
Sets 3, 4 and 5 was with 48kg for right and left arms

Deadlift on platform - 5x2 on 3 concrete pavers - each paver is approx 2" thick
sets 1 and 2 with 275
Sets 3, 4 and 5 with 295

Deadlift on platform - 5x2 on 2 concrete pavers
Sets 1 - 5 with 315

Pullup - 1x12@bw

Training Log - 8/17/09

Pullup - 2x8@bw
TGU (bottoms up) - 5 min@16k - these fried my hands
Goblet squat - 1x10@16k
Halo - 10+10@16k
FTW squats (narrow stance) - 7 reps
OH walkouts - one round of the basement per side @ 28k
Handstand - 5 holds @ 10 sec

Gripper work
4 singles @ CofC#2 - I was able close all reps within a centimeter or two of a full close...close, but not there yet
3x3@ CofC#1.5 - these felt fairly good

Pinch grip farmers walk - 3 sets (round of the basement) using a large concrete paver in each hand...I think they weigh around 60 lbs or so - by the third round, my hands were whipped

Barbell military press - 6x3-5@50% - 80%
set 1 - 5@115lb
set 2 - 5@125
set 3 - 5@135
set 4 - 3@145
set 5 - 3@150
set 6 - 3@155
I feel very weak in this lift...

Barbell row - 7x6@??
set 1 - OH grip - 6@135
set 2 - UH grip - 6@135
set 3 - OH grip - 6@155
set 4 - UH grip - 6@155
set 5 - OH grip - 6@155
set 6 - UH grip - 6@155
set 7 - OH grip - 6@155

Plate squat - with 45lb plate held at arm's length in front - 10x10...this was probably one of the toughest lifts...my whole body was screaming after this one...I held the plate about half way to arm's length for all sets.

Snatch - 10min@16k - completed 207 reps - I was whipped after this

Overall, this was a really tough workout. It seem like it lasted forever.

Training Log - 8/16/09

Just did one chinup ladder set @ bw - 1,2,3,4,5,6,7,7

Training log - 8/15/09

Pullup ladder@bw - 1,2,3,4,5
Halo - 10+10@16k
Goblet squat - 1x10@16k
TGU - 5 min@28k
OH walks - one round of the basement with a 35lb dumbbell in each hand

Double clean and press @ 24k + 28K - 100 reps for time
Completed the 100 reps in 26:42...a long, long way from what you posed Adam.
I started out doing straight sets of 5, but moved to ladder sets after 4 sets of the 5 reps sets.

Pullup - 5x5@15
Pushup - 1x25

Run in the street - 1.25 mile = 9:12 - this equates to a 7:21 mile...a personal best for my loop - but this was not an all out effort.

Training Log - 8/13/09

Halo - 10+10@16k
Goblet Squat - 1x10@16k
OH walks - one round of the basement with a 35lb dumbell in each hand
Neutral grip pullup ladder w/ 25lb - 1,2,3,4,5

Two handed pinch pulls
15 pulls (deadlifts) pinching two 45lb plates - held for a two sec pause at the top
5 pulls (deadlifts) pinching 3" steel block (from ironmind) with 32K attached - paused again at the top

Clean and squat with one bell
Ladder 1 - Completed 1,2,3,4.5 on Left hand first, then the same on the right hand using a 32k bell
Ladder 2 - completed 1,2,3 on left and right using 40k bell, and dropped back to 32k for the 4th and 5th rung of each ladder...could of used a bell in between the 40 and 32, but the 40 was too much
Ladder 3 - completed 1,2,3,4,5 on left and right using a 32k bell
These were much tougher than they look...the key was to keep my torso straight, like a suitcase deadlift.

Kbell sumo deadlift - 2x40@ 40k + 32k - I seriously didnt think I would be able to complete both sets...at about rep 30 on each set, I was a mess...but I pushed through and completed both sets...I was a sweating, heavy-breathing mess afterwards...felt good.

Pullup - 1x10@bw - no matter what workout I do, if I do a set of pullups afterwards, I usually get fairly good numbers...not sure why since the workouts wipe me out.

Training Log - 8/12/09

The following was done during the day at the gym at my work
Chinup
1) ladder set - 1,2,3,4,5,6,7; 2) 7 reps; 3) 6 reps @ 10 lb

Pullup with 10 lbs
1) 8 reps; 2) 7 reps; 3) 8 reps; 4) 6 reps

Pushup (I alternated each set up pullup/chinup with a set of pushup)
1) 20 reps; 2) 10 reps; 3) 10 reps; 4) 10 reps; 5) 10 reps; 6) 10 reps; 7) 10 reps

Concept 2 rower - 2km in 8:31 - this was a light to med effort pace


In the evening, I did some running at the local high school track (I usually run in my neighborhood, which has a few decent sized hills)

• 1/4 mile light warm up jog
• 1 mile hard run - 6:39 - haven't posted this type of time in a long, long time!!
• 1/4 mile light cool down jog

Training Log - 8/11/09

Pullup ladder set @ bw - 1,2,3,4,5,6,7
Halo - 10+10@16k
Gob Sqt - 1x10@16k
TGU - 5min @ 28k
OH walks - one round in the basement per side @ 24k

Double snatch - 15 min @ 24+28k - did one set per minute...most sets were at 5 reps, but did a few at 7 reps and a few at 6 reps. Total reps = 84. Since this was the first time I really done these, they really felt awkward, and probably looked like shit. I was starting to get the groove down by the end of it all. I tried to start out with a 16k and 24k bells, but the size difference was too much to coordinate...so I bumped up to the 28k since the two (24 and 28) are most closest in size. These would have been much better to do with two lighter bells of equal size...but I had to do with what I have.

Pushup (20 reps) alternated with one arm rows (20 reps per arm @ 24k) - completed 4 sets. Could have done more sets, but was a bit pressed for time and wanted to complete my swings.

Swings - 5 min @ 24k - hard. Completed 115 reps. I was happy with my effort on this. I really pushed myself and really only rested approx 15 sec per minute.

Training Log - 8/10/09

Pullup ladder sets
1) 1,2,3,4,5,6,7 - neutral grip
2) 1,2,3,4,5,6 - overhand grip
3) 1,2,3,4,5,6 - underhand grip
4) 1,2,3,4,5 - overhand grip

Pushup (10 reps) alternated with ballet leg thrusts (8 reps/side) - 4 sets

Training Log - 8/9/09

Halos - 10+10@16k
Gob Sqt - 1x10@16k
TGU - 5 min @ 28k
FTW squats - 2x5
OH walks - one round in the basement per side @ 24k

Assorted dips, pushup, and pullups

Snatch - 10x8@28k - on set on the minute

Training Log - 8/8/09

Halo - 10+10@16k
Goblet squat - 1x10@16k
TGU - 5min @24k

Pushup - max reps in 1 min - completed 43 reps
Pullup - max reps - 16
Snatch - max reps in 5 min @ 24k - 84
2 handed pinch @ 2 45's - not sure on the time on this one
Run - 1 mile - 8:03

Training Log - 8/7/09

Pullup Ladder set @bw - 1,2,3,4,5,6
Pushup - 1x20
Halo - 10+10@16k
Goblet squat - 1x10@16k
OH walks - one round of the basement per side @ 24k

Double clean and press - 4@24+28K for 10 min - completed 11 full sets, and a 12th set of 3 reps
Double clean and squat - ladders (1,2,3,4,5) @ 24+28k for 10 min - completed 3 full ladders

Neutral grip pullup - 1x5@bw

Training Log - 8/4/09

Pullup - ladder set@BW - 1,2,3,4,5,6
Pushup - 1x20
TGU - 5min @ 24k
Goblet squat - 2x10@16k
Halo - 10+10@16k
OH walks - one round of the basement per side @ 24k

Deadlift - 10min @ 275 - sets of 5 - completed 12 sets
This was a killer...left me sore for several days.

Double clean and squat - 3 reps@24+28k for 10 min - completed 12 sets

Neutral grip pullups - 1x12@bw

Training Log - 8/3/09

Pullup - 1x8@BW
Chinup - 1x8@BW
Box press - 2x35@35lbs

Double Clean and Press - 12x2@28k+32K - felt good; the presses went up fairly easy.
Pullup - 12x2@35lbs - last 5 sets were chinups - couldn't continue doing pullups in good form.
Kbell snatch - 8x13@24k - Did one set per minute for 8 minutes - felt good
Pullup - 1x8@bw

Jog - 1.25 miles - med pace (didnt time myself)

I did this workout before I seen the new training plan for this week. I will start the plan tomorrow and will do Tue, Thurs, Sat.

Training Log - 7/27 through 8/2

7/27/09
Pullup - ladder set - one set - total reps = 15
Chinup - ladder set - one set - total reps = 15
Neutral grip pullup - ladder set - one set - total reps = 10

Pullup/situp/incline push/chinup/ballet leg thrust/pushup circuit - 2 rounds

7/29/09
Pullup - 2x7@BW
Blockpress - 2x30@35

Double Clean and press - 4 reps@24+28k - 14 sets
Snatch10x10@28k
Pullup - 1x7@bw

7/30/09
pullup - 1x10@bw
chinup - 1x10@bw
Neurtral grip pullup - 1x10@bw

pullup - 1x7@bw
Pushup - 1x25@bw
Halo - 10+10@16k
Gob Sqt - 1x10@16k

Clean and press ladder - 2,4,6@24k - completed 5 ladders sets
Pullup ladder - 2,4,6@bw - completed 5 ladder sets
Snatch - 5x6@32k
Pullup - 1x8@bw

7/31/09 - workout # 1
Pullup - 3 sets@bw - 8, 8, 4
Pushup - 2x15

Pullup - ladder set - total reps = 10
Double military with dumbell - 2x5@50's and 3x5@55's
Dumbell rows - one arm - 5/7@75
Situp - 2x20
Neutral grip pullup ladder set - total reps = 10
Ballet leg thrust - 4x7

7/31/09 - workout # 2
Pullup - 2x7@bw
box press - 2x30@35lb
barbell clean and press - 12x3@135
Snatch - 10x20@16k - in 10 minutes
Pullup - 1x8@bw

8/1/09
Barbell Sotts press - 1x5@65; 4x5@95
Barbell power snatch - 6x3@135
Pullup - 1x8@bw

8/2/09
No training

Training Log - 7/20 through 7/26

7/22/09
Pushup - 1x15
Halos - 10+10@16k
Goblet squats - 1x8@16k

Clean and press - 3 reps @ 28k for 20 minutes - completed 13 sets both arms --> alternated with
Pullup - 3 reps @ 10 lbs for 20 min - completed 13 sets
Kbell snatch - 12 reps @ 24k for 12 min (on the min)

7/23/09
2 body weight circuit with pushups, pullup/chinups
Situp - 3x20
Box press - 3x25@35lbs
Flutterkicks - 2x20
Leg lifts - 2x10

Rowing machine - 2000 meters in 8:50
Jog - 3.75 miles - slow pace

7/24/09
Pullup - 2x8@BW
Pushup - 2x20

Row - 2000 meters in 8:16
Ballet leg thrusts - 3x8
Pullup - 1x8@BW

7/25/09
Pullup ladder@ BW - 2 ladder sets - total reps = 42
Box press ladder @ 35 lbs - 2 ladder sets - total reps = 105 reps

Bottoms up clean and press - ladder sets - 1-->3 reps@24K - completed 6 ladder sets
Neutral grip pullup ladders - ladder sets - 1-->3 reps@25lbs - completed 6 ladder sets
Snatch - 5x5@32k

7/26/09
Jog - 2.5 miles in 19:50

Training Log - 7/13 through 7/19

7/13/09
Chin ups@BW - ladder sets throughout day - 7 sets - total reps = 161 reps

Pushup - 2x20
Deadlift - 2x3@255
TGU - 7 min@32k

7/14/09
Pullups@10lbs extra weight - ladder sets throughout day - 6 sets - total reps = 120 reps

Pushup - 4x20
Deadlift - 2x3@270
TGU - 7:30@32k

Jog - 2.5 miles in 21:13


7/15/09
Pullup - neutral grip @ BW - Ladder sets throughout day - 8 sets - total reps = 197 reps
Pushup - grease the groove - 7 sets - total reps = 131 reps

Deadlift - 2x3@285
TGU - None

7/18/09
Chinup ladders @ 16k - just did one ladder set today - total reps = 15
Pushup - feet elevated - ladder sets - just one ladder set today - total reps = 24

7/19/09
Pullup ladder - neutral grip @ BW - Ladder sets throughout day - 4 sets - total reps = 99 reps
Pushup on rings - grease the groove - 4 sets throughout day - total reps = 66

Training Log - 7/6 through 7/12

7/6/09
Pullups @ BW
5 sets --> 1) 10 reps; 2) 9 reps; 3) 7 reps; 4) 7 reps; 5) 6 reps

7/8/09
Jog - 2.5 miles in 21.17

7/11/09
Push up - 2x15
Deadlift - 2x3@225
TGU - 6min@32k

Jog - 1.25 miles

7/12/09
Pullups@BW - ladder sets throughout day - did 8 ladder sets - total reps = 169 reps

Pushup - 2x15
Deadlift - 2x3@240
TGU - 6:30@32k

3 mile hike

7/4/09 Training Log

Warm up
Handstands - 1x30 sec
Halo - 10+10@16k
TGU - 3 min @ 28k
Ballet squats - 1x10@16k

Snatch test
10 min @ 24k
Set/reps:
1 20
2 20
3 20
4 20
5 10
6 10
7 12
8 12
9 10
10 10
11 8
12 8

Total reps = 160
THis didnt go as well as I thought it would go...I think I started my sets with to many reps...just wore out too quickly, I guess.

7/3/09 Training Log - PM training session

Handstands - 2x30sec
Halo - 10+10@16k
TGU - 5min @ 28k
Ballet squats - 2x10

Chins
4x7@BW

Hindu pushup
2x15

7/3/09 Training Log - AM training session

Warm Up
Handstands - 2x30 sec
Halos - 10+10@16k
TGU - 5 min @ 28k
Ballet Squat - 2x10

Clean and squat - double bells
15 min @ 24k + 28k - sets of 3
Completed 15 sets
I did these sets on the minute for the 15 minutes

6/29/09 Eating Log

7:15 AM
Four extra large eggs
One serving oatmeal

10:00 AM
Four string cheese sticks
One peach
One krispy cream donut

12:30 PM
6 oz ground turkey burger (no bun)
banana

3:15 PM
6 oz ground turkey burger
nectarine
4 sour starbursts

6:15 PM
7 oz ground turkey burger (no bun)
One cup beans
Small sweet

10:15
two cups skim milk with one scoop whey protein

Other
one diet mountain dew

7/1/09 Eating Log

6:00 AM
Two scoops surge protein shake - pre workout

7:30 AM
Four extra large eggs
One tortilla
One cup skim milk

9:45 AM
Four string cheese sticks
Box of raisins

11:45 AM
5 oz ground beef burger (no bun)
Banana

3:00 PM
5 oz ground beef burger (no bun)
Nectarine

6:30 PM
8 oz grilled chicken breast
Cup of broccoli
Cup of peas
One raw cucumber
One yogurt cup

10:30 PM
One scoop whey protein with two cups skim milk

6/30/09 Eating log

6:30 AM
Four extra large eggs
One and a half serving oatmeal with whole milk and sugar

10:00 AM
Four string cheese sticks
Banana

12:00 PM
5 oz ground turkey burger (no bun)
Box of raisins

3:00 PM
Protein bar
Nectarine

6:30 PM
Two peanut butter and honey on tortilla

10:30 PM
Two cups whole milk

7/1/09 Training Log - AM

Didn't workout on Tuesday, so I worked out first thing Wed morning

TGU
10 min @ 16k
These felt good - nice and easy.

Swings
20x15@16k
Total time = 19:36

6/28/09 Eating Log

9:00 AM
Several eggs
Several pieces of bacon
Toast and butter

12:00
Stick of beef jerkey
Banana

4:00 PM
Beef, been and rice burrito from quedoba

10:00
Two cups of whole milk with scoop of when

12:00
One cup whole milk

6/28/09 Training Log

Warm up
Handstands - 2x30sec
Halo - 10+10 @ 16k
TGU - 5 min @ 28k
Ballet squat - 2x10

Bending - double underhanded
6" 1/4" grade 2 bolts - Three bends
7" 1/4" CRS - 5 bends
6" 1/4" CRS - 2 bends
This style of bending is coming easier for me than last time. Used leather wraps...some new ones. These are 2 oz suede and is very flimsy...no extra leverage.

6/27/09

4:00 AM
Three tablespoon natural peanut butter

9:15 AM
Four extra large eggs
Two servings oatmeal

12:15 PM
Four string cheese sticks
One box raisins

3:00 PM
Arbys Roast burger - double meat

7:30 PM
Cheeseburger
1/2 burger - no bun
2.5 cups baked beans
One brownie

Late
4 beers
Glass of bourbon
Two granola bars

6/26/09 Eating Log

7:15 AM
Three extra large eggs
Two servings oatmeal with whole milk and brown sugar

10:00 AM
Protein bar

12:15 PM
6 oz ground beef burger
One banana

3:15 PM
6 oz ground beef burger
One banana

6:30 PM
Cheese quesadilla
One muffin
One scoop whey protein

10:15 PM
One scoop whey protein

11:00 PM
Two servings surge recovery protein drink

12:15 AM
One scoop whey

6/26/09 Training Log

Warm up
Handstands - 2x30 sec
Halos - 10+10@16k
TGU - 5 min @ 28k
Ballet Squat - 2x10@BW

Chins - neutral grip
5x3@16k

Swings - two handed w/48k
10 reps on the minute for as many sets as possible
completed 15 sets
This was very tough.

6/25/09 Eating Log

7:30 AM
Four extra large eggs
One serving oatmeal with whole milk and brown sugar

10:15 AM
Four string cheese sticks
One box raisins

12:15 PM
6 oz chicken breast dipped in BBQ sauce
One banana

4:30 PM
6 oz chicken breast dipped in BBQ sauce
One nectarine
Three pieces of hard candy

6:30 PM
One tortilla with natural peanut butter on one half and honey on the other
4 oz chicken breast
One cup of black eyed peas / brown rice mixture

10:45 PM - post workout shake
Three servings of surge recovery protein shake

12:00 AM - bed time shake
2 cups skim milk with one serving whey protein

6/25/09 Training Log

Warm Up
Handstands - 2 x 30 sec holds
Halo - 10+10@16k
TGU - 5 min @ 28k
Ballet Squat - 2x10@bw

Deadlift - did a few light pulls

Double kbell clean and press
20 minutes @ 24k + 28k (alternated each set); sets of 4
Completed 17 sets of 4 reps
Reps = 68
Last time I did double clean and presses it was a killer. However, today was much easier. It started to get tough at the 10th set, and really tough at set 15. But I maintained form and grinded through the sets. This tells me that I am in better shape (conditioning wise) than I was a few weeks ago. Keep it coming!!

Handstands
3 x 15 sec holds

6/24/09 Eating Log

7:45 AM
Two cups whole milk with one serving whey protein

10:45 AM
Four extra large eggs with veggies
One muffin
One cup of fruit salad
Three sausage patties

3:30 PM
8 oz pork chop
One banana
One muffin

6:45 PM
7.25 oz chicken breast (cooked on GF grill)
Veggies
One cup of black eyed peas and brown rice mixture
Small amount of sweet

10:00 PM
Two cups skim milk with one serving whey protein

6/24/09 Training Log

Warm up
Handstand - 3 sets of 30 seconds
Kbell Halos - 10 reps each direction with 16k bell
TGU - 5 min @ 28k
Ballet Squat - 3x10@BW

Jog - light
2.5 miles

6/23/09 Eating Log

7:15 AM
Four extra large eggs
One tortilla
One cup whole milk

10:15 AM
Four string cheese sticks (2%)
One banana

1:00PM
6oz pork chop
One nectarine
One banana

3:30 PM
Protein bar (23g protein, 38g carb, 6g fat)

6:00 PM
8oz pork chop
One cup of ramen noodles
One cup of peas
Bowl of salad with Italian dressing, feta cheese and other veggies
Small amount of sweets

11:00 PM - post workout shake
Three surge recovery scoops

1:00 AM
Two cups skim milk with one serving whey protein

6/23/09 Training Log

Note: this was supposed to be Monday's workout, but was not able train on Monday, so I am pushing everything back a day.

Warm up
Handstand practice - 2 sets of 35 sec holds
Kbell halos - 10 reps each direction with 16K bell
TGU - 5 min @ 28k
Ballet squat - 2x10@BW

Chins - overhand grip
3x8@BW
Not on the training plan, but have not done them in over a week, so I just wanted to get a few reps in...to keep the groove.

Deadlift - sumo style
3x3@270 (60% max)
This is my weak stance. Did these with a double overhand grip. Each rep was paused at the top and floor for a second or so...no bouncing.

Deadlift - conventional style
8x3@315 (70% max)
This is my strong stance. Did these with a mixed grip, alternating each set. Each rep was paused at the top and floor for a second or so...no bouncing. Its actually been a while since I pulled conventional.

Steel Bending
Reverse style - 8 bends with 7" 1/4" CRS using leather wraps
Double Underhand - 5 bends with 7" 1/4" CRS using leather wraps
Double Overhand - 2 bends with 7"1/4" CRS using leather wraps
I have not bent in a good while now, so this was fun. I was previously bending 60d nails, but since I have not bent in a while, I dropped back to 7" CRS stock. Regarding my strong style, Reverse is my strongest. Actually, I have been doing reverse exclusively for the last year or so. Needless to say, the other styles are very weak. The DU was tough to get started, but by the fifth bar, I was starting to get the groove down a little better. The DO is by far my worst...it just doesn't feel right, unless I do it Slim style (which I do), and I am just not strong for that...I would have to use very light stock to do it that way. So my DO bending today was not very good. Didn't have any lighter stock than the 1/4" CRS. Thus the only 2 bends.

6/22/09 Eating Log

8:15 AM
Four extra large eggs
One serving oatmeal with whole milk and brown sugar

11:30 AM
Four string cheese sticks (2% version)
One banana

12:45 PM
Protein bar (30g protein, 30g carb, 5g fat)

3:45 PM
Three extra large eggs
One nectarine

6:30 PM
10 oz pork chop
One cup green beans
Bowl of green salad with Italian dressing and other veggies
One chocolate pudding cup

10:45 PM
Two cups skim milk with one serving whey protein

6/12/09 Training Log

Warm up
Hindu pushup - 2x15
TGU - 3 min @ 24k
Goblet squat -1x5@16k
(Was crunched for time today, thus the short warmup)

Snatch - 10min test @ 24k
Did 154 total reps.

6/11/09 Eating Log

7:15 AM
Five large eggs
One tortilla
One yogurt cup
Glass of H2O

10:00 AM
Five string cheese sticks
Box of raisins
Glass of H2O

12:00 PM
10 oz steak
Box of raisins
Glass of H2O

4:00PM
5 oz chicken breast
One banana
One cupcake
Glass of H2O

6:30 PM
Two servings of oatmeal with whole milk and brown sugar

10:30 PM - pre-workout shake (since I didnt eat a good dinner)
Two servings of Surge Recovery protein shake

11:30 PM - post-workout shake
One serving of Surge Recovery

Night time shake
Two cups skim milk with one serving whey protein

6/11/09 Training Log

Warm up
Hindu pushup - 3x15
TGU - 5 min@24k
Goblet squat - 1x5@16k

Double press + renegade row
Ladder sets (2,4,5) @ 24k & 28K bells
Completed four complete ladders. Alternated the bells in arms each ladder.
This one really whipped me. I consider the 24k bell fairly light for military presses, but doing it at the same time with the 28k really was tough. I was really fighting to get all my reps, especially the 5th rep. I could really feel the renegade rows work my upper back. That was the first time I did double presses with kettlebells...and the first time I have ever done renegade rows. This training is certainly expanding my training horizons.

Double snatch
I have never done a double snatch before, so in my practice runs, I was failing miserably on my form. There was no way I was going to get any quality reps this time around, so I abandoned the double snatch and instead did one arm snatches with a heavy bell.

One arm snatch - 12 minutes @ 32k bell
As many reps as possible
Left arm: completed 12 sets of 5 reps
Right arm: completed 11 sets of 5 reps and 1 set of 3
Total reps = 118
I worked my sets with sets of 5 reps per arm and rested 30 seconds per set. I was whipped after this. I really pushed myself to the limit of my capacity. Felt good though. My blister on my right hand is healing and staring feel much better...didn't have to wrap it today.

6/10/09 Eating Log

7:30 AM
Two extra large eggs
6.5 oz steak
One yogurt cup
Glass of H2O

10:15 AM
6.5 oz steak
One banana
Glass of H2O

12:15 PM
Chicken salad sandwich
Bag of chips
Pickle
Glass of unsweetened tea

4:00 PM
7 oz chicken breast (george forman grill)

6:15 PM
Peanut butter and honey on tortilla

10:00 PM
Large chicken breast dipped in Italian dressing

6/9/09 Eating Log

7:15 AM
Four extra large eggs
One tortilla
One yogurt cup
Glass of H2O

10:00 AM
Four string cheese sticks (2% version)
One banana
Glass of H2O

12:00 PM
Baked chicken thigh and rice
One pita bread
Small salad
Glass of H2O

3:45 PM
4.5 oz beef burger (grilled on george forman grill)
Two string cheese sticks
One apple
Glass of H2O

6:45 PM
Two peanut butter and honey sandwiches (natural peanut butter and wheat bread)
Two small sweet tart candies

11:30 PM - post workout shake
Three scoops of Surge Recovery protein

Night time shake
One scoop of whey protein and skim milk

6/9/09 Training Log

Warm Up
Hindu Pushup - 3x15
TGU - 5 min @ 24k
Goblet Squat 1x3@16k

Pullup - neutral grip
5x5@25lb

Swings
300 reps @ 32k for time
One arm swings: completed 22 sets of 5 reps each arm for a total of 220 reps
Two arm swings: completed the last 80 reps two handed
Total time = 32:20
These were brutal. I developed a blister just below one of the calluses on my right hand and it is really impacting my swings and snatches. That is the main reason I switched to two handed swings mid way through. Each rep I swung the bell up to head level.

6/8/09 Eating Log

7:15 AM
Four extra large eggs
Two servings oatmeal with whole milk and brown sugar
Glass of H2O

10:00 AM
Four sticks of string cheese (2% milk version)
One box of raisins
Glass of H2O

12:15 PM
5 oz Chicken breast (grilled on george forman grill) dipped in hot sauce
One stick of string cheese
One apple
Glass of H2O

3:00 PM
5 oz Chicken breast (grilled on george forman grill) dipped in hot sauce
One stick of string cheese
One banana
Glass of H2O

6:00 PM
6 oz beef burger (grilled on george forman grill) dipped in ketchup
Medium bowl of salad with Parmesan cheese and basalmic vinegar
One and a half tortilla with butter

10:30 PM - post workout shake
Three scoops of Surge Recovery protein

Bed time shake (~11:30 pm)
Two cups of skim milk with one scoop of whey protein

6/8/09 Training Log

Warm up
Hindu push up - 3x15
TGU - 5 min @ 24 k
Goblet squat - 1x5@16k
This is the first time doing the hindu pushups. I like them. With the higher reps, they got tough on me...I suspect these will get easier as we go along.

Clean and Press - ladder sets (2, 4, 6) @ 24k
As many ladders as possible in 20 min
Completed 5 full ladders and one partial (2, 4)
Reps per arm = 66
Total reps = 132
This was tough, but felt good. My rest period was 30 sec between all sets.

Front Squat - ladder sets (3, 6) @ 24k and 28k
As many ladders as possible in 20 min
Completed 9 full ladders and one partial (3)
Total reps = 84
Adam - you said these would be tough, and boy were you right. Near the end of the 20 minutes, the set with 6 reps was brutal...the 28k bell was trying to peel away from me as I neared the 6th rep. I started out resting 30 sec per set, but had to move that up to 45 sec around the half way mark.

I was going to do some pull ups, but was wiped out after the front squats.

6/7/09 Eating Log

8:30 AM
Three extra large eggs
1.5 cup of chick pea dish
Half cup of yogurt
One and half tortilla
Glass of H2O

12:45 PM
Two cups of cheese
Half cup of yogurt
Protein shake (36 g)
Small serving of sweets

4:15 PM
Three servings of string cheese made with 2% milk
One yogurt cup

5:00 PM
Box of raisins

8:00 PM
7 oz chicken breast with fat free Italian dressing (made on george forman grill)
One cup pasta with tomato sauce
One chocolate pudding cup
Glass of H2O

10:30PM
Two cups skim milk with one scoop of whey protien
Two tablespoons of natural peanut butter

Other
One coors light beer

6/7/09 Training Log

Didn't do any weight training today. I did take a light 2.5 mile jog though...completed it in 24:06.

Week 1 Thoughts and Comments

So I just completed week one of Adam's training program. Here are just a couple of thoughts and comments around how its going so far. Note that this one intended for Adam specifically.

• The movements that you prescribed this week are good. I haven't done some of them in a long time, like the sumo deadlift and jerks. In fact, I have never done double cleans before. So, all in all, I am very pleased with the direction the training is going.
• I developed a blister just below one of my calluses on my right hand that has been making training a little touchy...I am working through it, but have to keep tabs on it. The most irritating thing is that the wrapping I put over it to protect it keeps getting pulled off so I am constantly reapplying it.
• I go on vacation in a week and will be missing my normal training program. I am planning on taking one bell with me - probably my 28k. Adam - if you could create a plan for that week, I would certainly appreciate it...I don't want to loose any training momentum on the trip. I leave the morning of 6/13 (Saturday).

I must go for now - it is nice outside and I have some house maintenance work to complete today...and at the same time, work on getting rid of my farmer's tan.

6/6/09 Eating Log

Note that this has not been a good day for my eating...actually, weekends seem to be my weak point on diet...somehow the lack of a structured day makes my eating habits crumble.

7 :30 AM
Four extra large eggs
One serving of oatmeal with whole milk and brown sugar
One banana
Glass of H2O

11:15 AM
McD's Big Mac
Large Fries with ketchup
Glass of unsweetened tea

5:00 PM
Two cups of skim milk with one serving of whey protein

7 :00 PM
One cup of cheese
One cup of kidney beans
Two tortillas
One cup of squash
Glass of H2O

10:00 PM - post workout shake
Three scoops of Surge Recovery protein shake

Bedtime shake
One cup of skim milk with one serving of whey protein

Other
Two Ale 8 sodas

6/6/09 Training Log

Warm up
16k bell complex - 10 each (halo, goblet squats, stiff leg deadlift)
Push up 1x15
Pull up 1x5@bw

One arm jerk for 10 minutes - with sets of 5 reps @ 40k
Left arm: 6 sets; Right arm: 6 sets
These were supposed to be done with a heavy bell, and 40k is definately heavy for me on these. I maintained good form.

Pull Up - 3 reps @ 25 lb for 20 minutes
Completed 17 sets

Snatch - light work
5/5 @ 24k on the minute for 10 minutes
Somehow I completed 11 sets on these...I think I added a minute in there somewhere. Felt good.

One arm swings - 5 minute test with 24k
Left arm: 10, 10, 10, 10, 10
Right arm: 10, 10, 10, 10, 10
Total reps = 100
I really pushed hard on these.

6/5/09 Eating Log

7:30 AM
6 oz beef round steak
One serving of oatmeal with whole milk and brown sugar
Two fish oil tabs
Glass of H2O

10:40 AM
6 oz beef round steak dipped in mustard
Handful of sugar snap peas
One apple
Glass of H2O

12:40 PM
6" Chicken breast Subway sub with double meat, wheat bread, veggies, light mayo
Glass of H2O

4:15 PM
5.5 oz beef round steak dipped in mustard
Handful of sugar snap peas
One pear
Glass of H2O

7:15 PM
Four extra large eggs
One medium tortilla
One yogurt cup
Glass of H2O

10:30PM
Two cups skim milk with one serving of whey protein powder

6/5/09 Training Log

Didn't do any lifting today. Just lightly jogged for 15 minutes or so while working with my son learning how to ride his bike.

6/4/09 Eating Log

7:00 AM
Four extra large eggs
One serving oatmeal w/ brown sugar and whole milk
Glass of H2O

10:00 AM
5.5 oz beef hamburger patty (grilled on george forman grill) dipped in mustard
Handfull of cherry tomatoes
One pear

12:30 PM
6" chicken breast Subway sandwich with: wheat bread, cheese, veggies, light mayo
1/2 bag of chips (shared with the wife)
1/2 cookie (shared with the wife)
Unsweetened iced tea

4:00 PM
5.5 oz beef hamburger patty (grilled on GF grill) dipped in mustard
Handfull of cherry tomatoes
One apple
Glass of H2O

6:30 PM
Med sized bowl of spaghetti with ground beef
2 - 3 tablespoons of guacamole
Glass of H2O

9:30 PM - pre-workout
One cup of skim milk

10:30 PM - post-workout
Three scoops of Biotest Surge Recovery (protein = 38g; carbs = 66g; fat = 7g)

Midnight
Two cups of skim milk with one scoop of whey protein (protein = 20g)

Other
I generally drink water and coffee throughout the day

6/4/09 Training

Warm up
Powerball for several minutes
light kbell complex - halos, goblet squats, stiff legged deadlift
Pushup - 1x15
Pullup - 1x5@bw

One arm Clean & Press
3 reps @ 32k bell for 20 minutes
Left arm = 15 sets
Right arm = 15 sets
This went better than I expected, especially since I was beat up pretty good from yesterday's workout. I haven't pressed my 32k bell for a while due to some lingering elbow tendinitis. Much to my surprise, these felt good...got tough between 15 and 20 minutes though...didn't compromise on my form...just had to really grind out the third rep of the sets.

Sumo Deadlift
3 reps @ 250lbs for 20 minutes
I completed 22 sets, but the last one was sloppy, so 21 good sets.
I haven't done sumos for a long time...since I typically deadlift conventional. I actually rarely do sumos...needless to say, it is my weak deadlift stance. This felt fairly light to me. I did all sets with an overhand grip, which started to give out at the end...so much so that I had to almost re-grip on each rep as I neared 20 minutes. I did a brief pause (1 sec) at the top and bottom of each rep.

I was going to do some pull ups, but pretty wiped out...so I didn't do any tonight.

Other physical activities today
Went for a 1.25 mile walk with my dog after dinner.
Jogged lightly for approx 15 minutes while trying to teach my son how to ride his bike.

Five Min Double Clean Test

Note that I don't have a digital video camera, just a digital camera with movie functionality...and my memory card is not that large, so the video cuts out before five minutes...probably around 3.5 minutes. I got 46 reps. Alternated a 24k and a 28k bell.

6/3/09

Stacked clean and press - I tried every way I could to do these, but just couldn't get it down...plus, I don't have two 16k bells, so I was trying to learn how to do them with a 24k and a 16k bell!?!? Needless to say, I abandoned these all together. Instead, I did bottoms up clean and press. Perhaps you can create a video of these and post them to your blog.

Bottoms up clean and press ladders
Did five ladders @ 24k from reps from 1->3
These felt nice and easy. I think I could do ladder sets with my 28k bell, but only with reps from 1->2...don't think I can do three good reps with it...yet.

Snatch weight ladder for 30 min with 16k, 24k, 32k bells
16k: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
24k: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
32k: 1, 2, 3, 4, 5, 6, 7, 8
These tore me up...I was sweating like a river by the time I was done and took me five minutes for my breathing to come back to normal. Felt good though.

Double cleans for 5 min with 24k and 28k bells (alternated bells each set)
Did five sets - 12, 10, 8, 8, 8
These were tough as well, especially after the snatches. Whichever arm had the 28k bell really fatigued my forearms by the end each set.

I will post my diet starting tomorrow.