Workout #2/ Wk 9

Here's what I did today:

Snatches- 32 kg x 82 reps in 10 min.

KB Military press- 28 kg x 2 ladders with 4 rungs, 3 ladders with 3 rungs (38 reps each arm)

Neutral grip pullups- BW+10 x 5,5,5,5,5 (25 reps)

TGU- 16 kg x 3/3

Some neck work with maual resistance

Had my 6 yr old son in the gym with me today. He did some squats with a VERY light bar, some military presses, AND TURKISH GET UPS (with decent form I may add). He told me he wants to start lifting so he can get strong for his Kung Fu...UFC WATCH OUT :)

Workout #1/ Wk 9

Today started my 3rd mesocycle of this cycle. Heaviest part of the cycle. I have cut out some of the single joint movements and have decreased the reps in some exercises. here's what I did today:

Double KB swings- 16's x 10 x 3 sets

Decline bench press- 135x3, 225x3, 315x3, 335x1, 355x1, 375x1, 385x1, 395x1 (new PR!), 315x5
(in between sets I did 5 sets of 12 reps neck extension)

Deadlift- 315x2, 315+10 lb chain x 2, 315+20 lb chain x 2, 315+30 lb chain x 2, 315+40 lb chain x 2
(in between sets I did 5 sets of 8 reps triceps extension)

Ez Bar curls- 105x6, 6, 6

Workout #5/ Wk 8

Today ended my 2nd mesocycle of this training cycle. I will go down to sets of 2 reps and cut out some of the accesory lifts for the next 4 weeks. Not sure yet what I am gonna cut out but I will.

Good workout today. Didn't quite hit the reps I wanted on the bench but I was pleased with the weight nonetheless. I have really been utilizing Pavel's "Naked Warrior" tension techniques on the bench and man do they help. I have always utilized power breathing but now I am gripping hard and tighening my legs and glutes more. This stuff really works!

Here's what I did today:

Swings- 24kg x 100 in 5 min.

Manta Ray squats- 45x10, 135x5, 285x3, 3
(in between sets I did 5 sets of 15 reps neck extension)

Bench press- 45x10, 135x5, 280+60 lbs chain x 2, 290+60 lbs chain x 2, 300+60 lbs chain x 1 (This was hard but not done to failure. It was 1 good, solid rep. I was hoping for 3's on all sets but this is the most I've done in probably 18 months so I am happy)
(in between sets I did leg curls for 3 sets of 8)

Tricep extension- 3 sets of 8
ez bar curls- 95x6, 105x6, 115x6

Workout #4/ Week 8

One step closer to my goal of passing the SSST (secret service snatch test). This is a test to see if you can perform at least 200 snatches with a 24 kg kettlebell in 10 minutes. 1 year ago this was just a fantasy. My endurance SUCKED! Of course it would...I spent 20+ years of doing nothing but sets of 1-5 reps with heavy weight. I did pass the RKC snatch test in April (a prerequisit to getting RKC certified) which is 100 snatches in under 5:00 (I hit it in 4:35) but 10 minutes is a whole new ballgame. So, my plan is to first pass it with a 16 kg, then a 20 kg, then work on the 24 kg. I am focising on the reps since the strength part is not an issue, but I still do snatches on Tuesdays with a 32kg just to make the higher rep day easier. Today I hit 189 reps with the 16kg!!! Pathetic by some hardcore kettlebellers' standards, but for this 40 year old powerlifter, I am thrilled!

here's what I did today:

Snatch- 16 kg x 189 in 10 minutes

Bottoms up press- 16 kg x 6/6, 5/5, 5/5, 5/5, 5/5

Nuetral grip pullup- BW+25 x 4,4,4,4,3

TGU-16kg x 3/3 (much harder at end of the workout)

also did some rolling arm bars to work the shoulders

Workout #3/ Week 8

Here's what I did today:

Rack Deadlift (1 hole up/ plates about 8 in. off ground)- 135x3, 225x3, 315x3, 405x2, added belt and straps 495x1, 545x1, 565x1 (new PR!), 425x3 (no belt or straps)
(in between sets I did lateral neck flexion 5 sets of 20 each side)

KB depth squats (stood on 2 6 inch boxes, touched KBs to floor)- 16's x 10, 10, 10
(in between I did lateral raises 3 sets of 12 reps)

Dips- BW+20 x 8, +25 x 8, +30 x 8, +35 x 8
(in between sets I did 3 sets of 45 degree back extensions)

Workout #2/ wk 8

Nothing too crazy today. Just some snatches and KB military presses. I did do a max on pullups today. Hit 13 reps! New PR for me. Goal is 20!

Here's what I did today:

KB Snatches- 32 kg x 78 reps in 10 min.

KB Military press ladders- 28 kg x 1 ladder with 4 rungs, 4 ladders with 3 rungs (34 total reps each arm)

Neutral grip pullups- BW x 13 reps (new PR!)

Whole workout took about 40 min.

Workout #1/ Wk 8

Increased my Foam Roll bench press by 10 pounds since last time I did this (6 weeks ago). Feeling good. Been reading "The Naked Warrior" by Pavel. Very insightful. Explains alot of things I kind of already knew but didn't know how to explain (like why squeezing the bar makes your bench stronger). The book deals with bodyweight exercises but applies to pretty much any form of resistance training. Check it out.

Here's what i did today:

Foam Roll Bench- bar x 20, 225x3, 315x3, 365x2, 385x1, 405xmiss, 405x1 (focused and squeezed more!), 315x8
(in between sets I did 4 sets of 20 neck extensions)

35 pound plate deadlift- 225x3, 235+30 lb of chain x 3, 245+40 lb chain x 3, 255+50 lb chain x 3, 265+60 lbs chain x 3
(in between I did 4 sets of 8 triceps extension)

Leg curl- 3 sets of 8
EZ bar curl- 95x6,6,6

Workout #5/ Wk 7

Great week this week! I am totally pleased with my progress over the last 7 weeks. My bench has exploded and my squats and deadlifts feel awesome. I am using weights I haven't touched in a long time! And pain free! My secret right now is never (or VERY rarely) training to failure. Pretty heavy, but not to failure.

Here's what I did today:

Swings- 24 kg x 108 reps in 6 min.

Manta ray squats- 135x5, 275x3, 3, 3
(in between sets I did 5 sets of 8 neck extensions)

Bench press- 255+40 lbs chain x 3, 265+40 lb chains x 3, 275+40 lb chains x 3, 285+40 lb chain x 3, 315x1 (straight weight/ paused)
(in between sets I did 3 sets of 10 leg curls)

Double KB swings- 24's x 10, 10, 10
(in between sets I did 3 sets of 10 reps Triceps extensions)

EZ bar curls- 90x6, 100x6, 110x6

Workout #4/ Wk 7

Here's what I did today:

TGU- 16kg x 5/5 (took around 7 min)

Snatches- 16 kg x 153 reps in 8:18 (building up to 200 in 10 min....will get it in about a month)

Bottoms Up Press- 16 kg x 5 each side for 5 sets (very easy on right side, moderate on left)

Neutral grip pullups- BW+30 lbs x 3,3,3, BW x 8

Workout #3/ Wk. 7

Here's what I did today:

Rack deadlift (2 holes up/ bar at knees)-225x3, 315x3, 405x3, added belt 495x1, added straps 585x1, 605x1 (new PR!) 455x3 (no belt or straps)
(in between sets I did 5 sets of 8 neck flexion)

KB depth squats (stood on two 6 inch boxes and did a DEEP deadlift touching the ground each time)- 24kg x 10, 24+10 lb chain x 10, 24+20 lb chain, 24+30 lb chain x 10
(in between sets I did 3 sets off 11 lateral raises)

Dips- BW+15x8, +20x8, +25x8, +30x8
(in between sets I did 3 sets of 12 45 degree back extension)

Workout #2/ Wk. 7

Finally went up to 5 ladders on the Mil Press. I had worked up to 4 ladders of 4 rungs with a 28 kg. I backed down to 3 rungs but 5 ladders. Ultimate goal will be 5 ladders with 5 rungs each then move on the 32kg. I can do presses with the 32 now just not that many. Also, I did my TGU's today with a bar. I feel this works the shoulders even more than the KB due to more balance and having to fight the bar from twisting. Love it!

here's what I did today:

TGU- 45 lb bar x 1/1 x 3 sets (one in between each lift)

Snatch- 32kg x 70 in 10 minutes (10 rep increase from last week)

KB Military press- 5 ladders with 3 rungs each with a 28 kg (30 reps each arm)

Neutral grip pullup- BW+10 lbs. x 10, 8, 7 (25 total reps)

Workout #1/ Week 7- 6/14/10

Here's what I did today:

Swings- 24kg x 102 in 6 min

1 board bench press- 135x5, 225x3, 315x2, 330x1, 340x1, 350x1, 360x1 (20 lb increase since week 1!!!)
(in between sets I did 5 sets of 10 neck extensions)

Deadlift- 215x3, 225+20 lbs of chain x 3, 235+30 lbs chain x 3, 245+40 lbs chain x 3, 255+50 lbs chain x 3
(in between sets I did 4 sets of 8 cable triceps extension)

Leg curl- 3x10
EZ bar curl- 3x8

Extra workout....because I ate too much!!!!

I decided to do a little extra workout today because I feel I ate like a pig yesterday. I actually didn't eat that bad. Had some brown rice with egg whites for breakfast, then actually only ate some rice cakes later in the day. The problem came when eating dinner at the pool....pizza and beer. So, beacuse of this I did some extra work today.

Here's what I did:

Swings (1 hand and 2 hand)- 20 kg x 100 reps in 10 min (nothing crazy but it got my heartrate up and a nice little sweat)

Concept 2 Rower- 3000 m in 13:09

Not a crazy workout by any means but I did burn some of those pizza and beer calories. I am gonna start focusing on getting my swing numbers up as well. That was another reason for today's workout. While leading up to RKC weekend, I was doing around 800-900 swings a week and about 200 snatches a week. That really got me in shape (cardio shape). After RKC I backed off a bit (I needed to....mentally needed to). But, now I am ready to start upping the numbers. I think last week I did like 275 swings and 170 snatches. I wanna build this up to about 500 swings and 250 snatches. Today will help me get closer to those numbers.

Question of the Week: What is your definition of "Wellness"?

Over the last several years, many "GYMS" have changed their names to "WELLNESS CENTERS" . I find this interesting because in many cases the only thing that changes is the name...all the equipment, trainers, and services are the same as before the name change.

What is your definition of "wellness"?

Workout #5/ Week #6- 6/11/10

Here's what I did today:

2 hand swings (warmup)- 24 kg x 16 for 6 min. (96 reps)

SSB squat- 265x3,3,3,3
(in between sets I did 5 sets of 12 neck extensions)

Bench press- 240x3, 250+20 lbs chain x 3, 260+20 lb chain x 3, 270+20 lb chain x 3, 280+20 lb chain x 3
(in between sets I did 3 sets of 10 leg curl)

Double KB swings- 24's x 8,8,8,8
(in between sets I did 3 sets of 10 reps cable triceps extension)

EZ bar curl- 4 sets of 6 reps

Workout #4/ Week 6- 6/10/10

Wow did I learn something today about my shoulders. Today is normally my light ladder Military press day. I usually do ladders 2 rungs less than my ladders on Tuesday (ala ETK). To break up the monotony, I decided to do some Bottoms Up Presses (BUP) with a 16 kg kettlebell. This is where you press the kettlebell upside down (balancing the weight by the handle by using a cruching grip) I was able to bang out 10 with no problem on my right. My left was a different story. I only got 6 reps. This was not due to my grip strength but due to my stabilizing muscles around my shoulder. I really could feel the difference in strength between sides. I need to do more of these to help all those stabilizing muscles. I've had problems with my left shoulder over the last few years and boy did this exercise explain why!

here's what i did today:

TGU-12 kg x 5 each side (took 7 min)

Snatch- 16 kg x 120 in 5 min. (new 16 kg PR!!!)

BUP press- 16 x 10 r/ 7 l, 10/6, 10/6, 10/6

Neutral grip pullup- BW+25 lbs. x 4,4,3,3,3

Barbell windmills- 45 x 5/5, 50x5/5

Workout #3/ Week 6-6/8/10

New PR on my rack deadlift. I realize this is somewhat trivial since the only deadlift that really counts is the one that comes off the floor but hopefully my floor DL will keep pace with my rack DL. I got a 35 pound increase on this in 5 weeks! Of course the first time I did it was after a 3 month layoff, nonetheless, I am pleased.

Here's what I did today:

Rack Deadlift (3 holes up/ right at knees)- 225x3, 315x3, 405x3, added belt 495x1, added straps 585x1, 635x1, 660x1 (new PR!), 495x5 (no belt or straps)
(in between sets I did 5 sets of 10 neck flexion)

Double KB front squat- 24's x 8, 8, 8
(in between sets I did 3 sets of 10 DB lateral raises)

Dips- BW+10 x 8, +12 x 8, +15 x 8, +20 x 8, +25 x 8
(in between sets I did 45 degree back extension 3 sets of 12)

Workout #2/ week 6- 6/8/10

Here's what I did today:

TGU-32x 1 each side x 3 sets (did one set in between each exercise)

Snatch-32 kg x 60 reps in 9:15

Military press-28 kg x 4 ladders of 4 rungs each (40 reps per arm)

Neutral grip pullups- BW+10 lbs x 9, 7, 6 (22 reps)

Snatches feel phenomenal! Actually better now than while training for RKC (should, my form is better). I really think I can snatch a beast. Desparately wanna try!

Workout #1-6/7/10

Week 6

I did decline presses today for my max effort bench work. I use about a 45 degree decline and touch the bar right at my lower rib cage. I love this exercise. You should definitely be able to handle heavier weight on this due to better leverage and a shorter stroke.

Here's what I did today:

2 Hand swings- 24 kg x 15 a min for 6 min (90 reps)

Decline bench press- 135x5, 225x3, 315x3, 340x1, 365x1, 380x1, 395xmiss, 300x5
(in between sets I did 5 sets of 15 on neck extensions)

35 pound plate deadlift- 200x3, 210+10 lb of chain x 3, 220+20 lb chain x 3, 230+30 lb of chain x 3, 240+40 lb of chain x 3
(in between sets I did 5 sets of 10 cable triceps extension)

Barbell curls- 5 sets of 8
Leg curls- 4 sets of 10

Workout #5- 6/4/10

I'm back on track. I meant to make a few changes in my routine this week. Honestly, I didn't realize I was on week 5 of my routine already. At Week 5, my plan was to start hitting each lift only 2x a week (currently I was hitting some variation of BP, SQ, and DL 3x a week). So today I went with my plan. I still did "heavier" squats on this day and "moderate" benching but no deadlifting. In all reality, I knew I wouldn't be able to deadlift 3x a week for long. I will try to stick with this plan until Week 9 and then go to hitting each lift only 1x a week. This is when the weights will be very heavy and I think 1x a week would be best with these weights. I will let you know how it goes.

Here's what I did today:

Swings (warmup)- 24 kg x 14 a min for 6 min (84 reps)

SSB Squat- 255x3,3,3,3,3
(in between sets I did 5 sets of 20 reps neck extension)

Bench press- 225x3, 235x3, 245x3, 255x3, 265x3, 275x3
(in between sets I did 3 sets of 10 leg curl)

Double KB swings (yes, more swings)- 24 kg/24 kg x 6,6,6,6
(in between sets I did 3 sets of 10 triceps extension)

EZ bar curl- 5 sets of 8 reps

The double KB swings felt awesome. I hadn't done these since RKC. It actually felt alot stronger than when I was there. I quess its because I was so smoked when I did them (it was mostly on day 3 after like 2000 reps of swings!) I did 108 swings today. Not alot by any standard but I did them HARDSTYLE (focused on the hip lock and overspeed eccentric). I felt my form was very good.

Workout #4-6/3/10

Here's what I did today:

TGU- 16 kg x 3 each arm (nice and slow focusing on each phase)

Snatch- 16 kg x 144 reps in 7:45

Light Military press ladders- 28kg x 5 ladders with 2 rungs each (15 reps each arm)

Neutral grip pullups- BW+25 lbs x 4, 3, 3, 3, 3 (16 reps)

Windmills- 16 kg x 5 each side, 45 lb bar x 5 each side

Workout #3- 6/2/10

Today I maxed on my deadlift for the first time since February when I strained my hamstring. This was totally a confidence booster day. I don't think I truly hit my max....again this was simply a confidence day. I tried a 450 deadlift but just didn't have the confidence to do it and bailed. It's funny, if you are worried about a weight (again, 450 was the weight I did when I strained my hammy) then you will not get it. I WILL GET THIS IN 6 weeks!!!! I am still far below my best ever raw deadlift of 525 (580 geared) but I am not upset about it. I'll get it back. Just gotta be patient.

Here's what I did today:

2 hand swings (warmup): 24 kg x 13 a min for 6 minutes (78 total)

Deadlift- 135x3, 225x3, 315x1, 365x1, added belt 405x1, 435x1, 450xmiss, 330x3 no belt
(in between sets I did neck flexion for 5 sets of 12 reps)

Dips- 8 x 8, 10 x 8, 12 x 8, 15 x 8, 20 x 8
(in between I did 45 degree back extensions 4 sets x 12, 11, 11, 11)

Goblet squats (for some hip mobilty...hips have been tight)- 3 sets of 10 reps
(in between I did 3 sets of 10 leg curls)

For the next 6 weeks I may go back to deadlifting 2x a week. Not sure yet. I'm thinking I may add one day of heavy double swings.

Workout #2-6/1/10

Here's what I did today:

TGU-12k x 5 each arm (really focusing on form)

Snatch- 32k x 3 each arm for 5 sets at the top of each min., 2 each arm for 5 sets (50 total reps done)

Militray press ladders- 3 ladders with 4 rungs each, 1 ladder with 3 rungs (36 total reps each arm)

Neutral grip pullups- BW+10 lbs x 8, 6, 6 (22 total reps)