July 2010
3 posts
7-12-2010 BUPs, c&ps, rows, plate curls, juggling
tonight I hit density PRs in bottoms up pressing the 40kg and plate leverage with a 25lb
Big density prs on rowing the 40kg kb
volume pr on cleaning and pressing the 28kg kb, with a clean before every press, 69 in 10 minutes
Juggling consistency with the 16 improves. Starting to string together more patterns
7-9-2010 Just playing around
No goals today. Just went into the gym and had fun.
Lots of kettlebell pressing with the 32 kilo kettlebell, pullups, muscle up practice on the bar, ring dips, and some hand to hand block weight tosses.
A great training session.
7-6-2010: one arm chin practice and "Kelly"
Crossfit and biofeedback experiment continues.
Tonight I set a baseline time for “Kelly” of 34:59. Not a workout built for big guys! I did not push hard and will be able to cut my time relatively easily.
Also got a big surprise: I can now hold myself up for the one arm chin and lower myself about 25% under control. I’ve wanted the oac for a long time. It’s coming.
April 2010
1 post
4-23-2010
Prs in one-legged deadlifts, density and quality
dips, density
grippers coc#2
falling patterns
jumping
March 2010
4 posts
3-23-2010 Bottoms up pressing
got 51 presses with 32kg kb in 45 minutes.
deadlifts: a couple of singles with 425
some hand to hand tossing with the 70 lb block weight
03-16-2010 Beast night
hth swings
mp presses
goblet squats
snatches
all with the 48kilo kettlebell. PR on MP singles and goblet squats
played around with rt and pinch grip dl
3-15-2010 Deadlifts and chins
Did a bunch of deadlifting tonight with 255
pressed the 48kilo kettlebell for singles
floor pressing with the 32s
chins
Got interrupted after 30 minutes by a new karate class, or I’d have gone for a lot longer, but a good night.
3-13-2010 Deadlifts and snatching
Pulled a few singles with 425, rounded back style
Snatched the 48kilo kettlebells for sets up two with my right arm, and one with my left.
February 2010
7 posts
1 tag
2-26-2010 Bending
Still not feeling 100%, but bent 2 5.5” g5 bolts and kinked one more to 90 degrees.
Bent one #1 draft horseshoe.
Time to sleep.
2-25-2010 Almost better
Got sick AGAIN on Tuesday. Tics have screwed up my shoulders, so today I did a lot of rotational, loaded work.
Then, lots of swings with the 28k
ring dips from knees (still too unstable at full extension)
some rolling thunder pulls with 160
2-12-2010 Still Sick
Today, my training comprised one BUP with the 40kg. Over on WSL today, the blog was featured as part of a sermon in a church in Indiana. You can check it out here:
2-12-2010 BUP PRs
Today I just fooled around with some kb deadlifts. Then I decided to go after some heavy BUPs.
I got 7 singles with the 40kg kettlebell. I’d never done one clean one before.
2-11-2010 Not feeling it today
slept poorly. Movements tested well but had little energy.
Wound up doing a lot of correctional pressing and some swings with the RT.
Heavy day tomorrow. Lots of calories and sleep today.
2-10-2010 Light bending
5 60d nails DO
1 60d DU
focus on making them effortless.
some pinch block with 10lbs at mid-extension
coc#2, got a close with each hand. Pr on the left
a few with 1.5
2-09-2010
mobility
tests
sumo dl 245x138
rotated with axle press with 125, then 95
total lbs moved in 20 minutes = 41,258
January 2010
11 posts
1-27-2010 KB Deadlifts, Chinups, Rows
mobility
kb deadlifts with the 40s: 205
chin ups: 29
db rows with 60: 132
Farmer’s walks pinching 2 15s, 12kg kb
lbs moved = 51,250
time = 45 minutes
01-26-2010 Rolling Thunder, snatches
mobility
rolling thunder PR: 177.5, once with each hand
lots of snatches with the 32kg
axl presses with 139
and a bunch of pullups with a weighted vest
Two singles with the beast during demonstrations during class
Bottoms up cleans with the 48—very solid, this is brand new
1-22-2010 - Just screwing around
I’m still wiped out from Wednesday, so I did a bit of grip and pushup progressions.
A bunch of bottoms up cleans with the 40kg. Can nearly press it on the right side.
One arm axle DL = 165 PR
Pulled on the RT loading pin like it was a V-bar. Got 165 right without any trouble. I have no idea how this compares to the FB V-bar, but I imagine what I’m doing is much, much easier.
A...
1-20-2010 - 4 PRs, One Workout
mobility
alternated kb deadlifts with double 88s and floor presses with double 24s
Work time = 30 minutes
lbs moved = 48,258 (Huge volume PRS)
More PRS:
Double overhand axle deadlift: 325 (20 lb improvement)
Block weight lift right hand = 50 (5 lb improvement)
Palmed a 16kg kettlebell and got it three inches off the ground (12kg previous best)
Hub lift with 5 lb plate: never...
1-19-2010 Rolling Thunder PR
Supposed to be an off day, but I got bored before teaching my class.
Did some pullups with the 24kg kettlebell
Did some pullups with two fingers on the supporting hand
A few snatch and presses with double 32s
Rolling Thunder PR: 172.5 on the right hand
1-18-2010 Deadlifts and sandbags
mobility
high pulls with 265 1x10
deadlift, practicing hump back style: 1x10 @395
Made a 200 lb sandbag. Cleaned it, carried it around, did some zercher type squatting. Yikes.
1-14-2010 Pushup progressions
Lots of mobility throughout day.
then, at lunch: 2x15 kneeling pushups.
1-13-2010
mobility
double snatch & press with 32s 1x(1,2,2), 1x(1,2,5), 1x(1,2,3) 1x1
High pulls 225x7, x6, x4, x5x2, then 245x6, x5, x4x2
COC 1.5 closes in between s&p and high pulls
front squats with 32s, not counting reps
pullups with 20lb vest - 2x(1,2,3), 3x(1,2,3,4)
DL with double 32s = 1x11, 10, 11, 12, 9x2.
work time = 45 minutes
lbs moved = 29,543
1-11-2010 Deadlifts, Axle Pressing, RT
mobility warmup
deadlift, hump back style: 405x20
Axle pressing, lots of sets with 135, then 145x3x2 (PR)- not much weight, but I’ve done almost zero pressing with a barbell
RT: 170 Right, 165 Left, both PRs
Pullup progressions: vertical pulls: rowing chest to bar: 1x9, 1x7, 1x8
Pushup Progressions: 1x17, 1x14 kneeling pushups
work time = 40 minutes
1-8-2010 Pressing and Block weights
Pressed the 24s for 40 minutes. 102 reps. 10,812 lbs
Block weights reps and farmer’s walks
did a bunch with the 40, then got a couple of reps on the right hand with a 45lb dumbbell with rounded edges. PR
1 tag
01-07-2010 Rack Pulls and Rolling Thunder
Today did a bunch of rack pulls with 545 and then 515. The bar had some serious knurling and I didn’t realize how badly it was biting me. I’ve got a nice raw sore now because I lost a callus, or I’d have gone farther. About 20,000 lbs moved in 20 minutes.
Moved to lots of snatches into presses with the 32kg. Hard to believe this weight used to be scary.
Rolling Thunder:...
December 2009
8 posts
12-28-2009, High Pulls, Snatch Grip Axle DLs,...
mobility
tests
did the following in a circuit for 55 minutes
High Pulls: 135x5, 135x6, 165x6x3, 195x5, 215x4x2, 215x5, 215x4, 215x6 = 9465 lbs
Snatch Grip axle deadlifts: 165x3, 195x3x8, 195x2x3 = 5370 lbs moved
goblet squat with 24kg kb = 1x5, 1x4x3, 1x3x8 = 2173 lbs moved
Rolling Thunder, equal number each side: 135x1x2, 125x2x4, 125x1x6
Pinch lift with ring and pinkie fingers with...
12-27-2009 Pushup progression Step 2
1x10, 1x13, 1x20 step two of the one arm pushup progression.
Calories today = 3200
2 tags
Pushup Progression and eating
today at lunch I did wall pushups in the Convict Conditioning progression:
3x50. These have taken me a couple of weeks to get comfortable with, even though they’re so low-impact. My hands and wrists are were not at all used to the palms down and flat position under load.
Started tracking nutrition today. Will do so until the end of January and see how it helps or hinders me.
Calories =...
2 tags
3 tags
Christmas Day 2009 Workout
mobility, arm bars, neck rolls
In a circuit with 30-120 seconds in between
Axle Press: 115x2, x4, x5, x4, x3, x4, x5, x4, x4, x3, x4, x4, x3, x3, x2 = 6,210 lbs (volume PR)
pullups, 4x(1,2,3), 1x(1,2) = 6480 lbs
hammer curls: 35lbs is light, but tested best: 35x5/arm, x4, x3x4
RT: 115/arm, 140, 150, 155, 167 left (then switched to plate curls, pinching two 10lb plates) 1/arm, 4/arm, 2/arm
1...
12-23-2009
mobility and tests
Zercher squats with axle:135x3, 145x3x1, 135x3, 125x2, then too much effort to continue
Axle rows: 125x7, 135x4, 135x4, 135x5x2, 135x4
Axle curls: 85x2x4
Chest rows up to bar: 1x4, 1x6
Rolling Thunder Pulls: 115/arm, 130, 145, 160, 165L, 145/arm
sumo dl with axle: 225x2, 225x5x4, 225x6x5, 225x10x2
CC wall pushup progression: 1x50, 1x35, 1x33
Work time = 40 minutes
lbs...
12-22-2009 Deadlifts, axle presses, chinups,...
The current goal is to make every rep look effortless and calm.
mobility warmup
arm bars
after testing, I went from movement to movement for 50 minutes. As the deadlift began testing poorly, I cycled in zercher squats which tested well
axle press: 14 sets from 75 lbs to 125, reps from 1-7, total lbs = 5615
Deadlift: 385x2, 385x3, then 5 singles, lbs = 3080
Chin ups with bw, reps between 1-3...
12-21-2009 Pressing and Axle Work
Got up too early, but glad I did. I pressed the 48 kilo kettlebell after chasing it for quite a while. It was ugly, but so am I.
Followed up breaking in the fat bar with behind the back deadlifts:
165x5x6
175x3x2
Worked the CC pushup progression:wall pushups 1x25x2
Missed with a G5 bolt
Getting sick again. Called it a day.