Workout #5/ week 1

here's what I did today:

Swings as a warmup- 16k x 52 reps

Safety bar squat- 65x10, 245x5,5,5,5,5
(in between sets I did 5 sets of 20 neck extensions)

Swiss bar bench press- 185x5, 185+20 lbs chain x 5, 185+40 lbs chain x 5, 185+60 lbs chain x 5, 185+80 lbs chain x 5
(in between sets I did 5 sets of incline situps)

I will do day 1/ week 2 tommorrow since I won't be able to workout Thurs and Fri of next week. I normally don't try to compress my weeks but since I am going fairly light right now I don't think it will be an issue. bench press and light deadlifts tommorrow.

Workout #4/ week 1

here's what I did today:

Kettlebell snatch- 20 kg x 7 each arm a min. on the min. Only lasted 8 minutes (just didn't have it today!). 112 reps

Bottoms up press- 16 kg x 7/7, 6/6, 6/6, 6/6, 6/6 (31 reps each arm)

Tactical grip pullups- bw x 6,5,5,5,5 (26 reps)

Turkish getups- 20 kg x 3/3

Workout #3/ week 1

man did I feel good today! Did high volume deadlifting today for the first time in months. Felt awesome. I really think this is what I need to climb back over that 500 lb mark.

Here's what I did today:

Deadlift- 135x5, 320(70% of max) x5,5,5,5,5
(in between sets I did neck flexion 5 sets of 20)

Manta Ray squats- 180(75% of Fridays weight)x5,5,5,5,5
(in between sets I did 3 sets of 10 cable tricpes extension)

Barbell Military press (first time doing these in 6 months)- 135x5,5,5,5,5

Gotta admit though...eventhough I do a ton of kettlebell presses, the Military presses felt tough today. At one time I was pressing 265 strict style. Today 135x5 was tough (not super hard but not as easy as it used to be). It's called "sports specificity" Eventhough I have been pressing, I haven't been doing this specific press so it was hard. It'll come back though. I guarentee!

Workout #2/ week 1

More VWC style snatch work today. I'm a little sore from yesterday. Even though I did light deadlifts, the volume was a bit higher than I had been doing. Traps and mid back a bit sore. The snatches actually loosened me up.

Here's what I did today:

VWC style snatches- 16 kg x 15 sec on 15 sec off x 17 minutes (total 238 reps)

Military press ladders- 32 kg x 3 ladders with 3 rungs, 2 ladders with 2 rungs (24 total reps)

Tactical grip pullups- BW x 5,5,5,5,5

Turkish getups- 16 x 3/3

NEW CYCLE!!! Workout #1/ Week 1

Today began a new cycle. I am planning to enter a RAW (no gear) powerlifting meet at the end of this cycle. I'd prefer to do a push/pull meet. Goal would be around a 875 lb. total (between bench press and deadlift). I haven't committed to one yet but I am looking:

Here's what I did today:

Swings- 16k x 50 reps

2 Board Bench press- 45 x 20, 135x3, 225x3, 315x2, 335x1, 355x1, 370x1, 380x miss, 280x11
(in between sets I did 5 sets of neck extension x 20 reps)

Deficit Deadlift- 245x5, 245+10 lbs chain x 5, 245+20 lbs chain x 5, 245+30 lbs chain x 5, 245+40 lbs chain x 5
(in between sets I did 5 sets of 10 reps of Cable Triceps extension)

EZ bar curls- 3 sets of 10 reps

My 12 week plan...first 4 weeks

Here is my workout plan for the next 12 weeks. Obviosly this will vary some depending on many variables (injuries, discovered weaknesses, time factors, etc.) but this is the plan (this is only for MWF workouts, T&Th are kettlebell days). I will post the remaining 8 weeks soon.

Wk 1
MONDAY
Max effort bench work
Deficit deadlift- 245x5x5 (standing on thick plates, adding chains each set)(75% of WED deadlift weight)
accesory work

WED
Deadlift- 320x5x5 (70% 1 RM)
Squat- 185x5x5 (adding chains or bands each set) (75% of Fri squat weight)
accesory work

FRI
Squat- 245x5x5 (70% of 1RM)
Bench- 185x5x5(adding chains or bands each set)
accesory work

WK 2
MON
Bench press- 250x5x5 (70% of 1RM)
Defecit deadlift- 250x5x5 (adding chains or bands each set)
accesory work

WED
Rack deadlift (2 holes up) work up to max single
Squat-190x5x5 (add bands or chains each set)
accesory work

FRI
Squat-255x5x4 (72.5% of 1 RM)
Bench press- 190x5x5 (adding chains or bands)
accesory work

Wk 3
MON
Max effort bench press- work to max single
Defecit deadlift- 255x5 (adding chains or bands each set)
accesory work

WED
Deadlift- 330x5x5 (72.5% of 1 RM)
Squat- 195x5x5
accesory work

FRI
Squat- 265x5x3 (75% of 1RM)
Bench press- 195x5x5 (adding chains or bands each set)
accesory work

Wk 4
MON
Bench press- 260x5x5 (72.5% of 1 RM)
Defecit deadlift- 260x5x5 (adding chains or bands each set)
accesory work

WED
Rack deadlift (1 hole up)- work up to a max single
Squat- 205x5x5
accesory work

FRI
Squat- 270x5x2 (77.5% of 1RM)
Bench press- 200x5x5 (adding bands or chains each set)
accesory work

Workout #5/ week 12- Max on Squat

So yes, I took yesterday off this week. Very rare occurance but here's the deal...for one, I was planning to max on my Squat this week. This is my worst lift so I needed all the rest I could get to be ready for this. And second, we took the kids to Hersheypark on Thursday. So here's how it went today:

SSB squat- 65x5, 155x3, 205x3, 245x1, 295x1, 335x1, 350x1

I have to admit, this 350x1 was hard but it was deep and solid. This is the first time I have maxed on squat in probably 3 years and probably the first time I've maxed out RAW (i did wear a belt) for 6-7 years. I do know the last time I maxed out raw (like I said, 6-7 years ago) I did 425. I really think I can climb back to this. Prior to 12 weeks ago I was barely squatting at all. I did alot of leg press and KB squatting. Now that I have an idea of what I can do RAW I will now set up a 12 weeks cycle to get this number up.

Workout #3/ Week 12-I'm almost back!

Maxed out on the deadlift today. 455! I was shooting for at least 450 so this was a thrill to me. I actually gave 470 a ride but missed. this was my 5th attempt. I really think 465 would have gone if I tried it on my 3rd or 4th attmept. This is a major improvement over February when I strained my hammy attempting a 450. Next goal...480 by the end of October early November.

here's what I did today:

Deadlift- 135x3, 225x3, 315x1, 405x1, 425x1, 440x1, 455x1, 470x miss

That's it. I will squat on Friday. then go back to some lighter stuff for the next few weeks.

Workout #2/ week 12

More Viking Warrior Style conditioning today. I am actually starting to love this. This is how I know it is working: for one, I am able to snatch now at a 1:1 ratio for 15+ minutes straight. this would have been a fantasy 1 year ago. And 2, I can now do 200+ snatches and my lower back doesn't cramp up. Even 3 months ago at the RKC, when we did VWC style snatches, my back got so tight that it was evident on my face. Pavel walked over to me and made me stop because he didn't want me to injure myself. Mind you, this wasn't pain, just extreme muscular fatigue. I no longer feel this. Yahoooooo!

here's what I did today:

VWC snatches- 16 kg x 15 sec on 15 sec off for 16 minutes (7 reps per 15 sec., 224 reps total)

Military press ladders- 32 kg x 2 ladders/ 3 rungs, 3 ladders/ 2 rungs (21 reps in all)

Neutral Grip Pullups- maxed out today- 14 reps! (1 better than last maxout)

TGU- 16 x 4/4

Workout #1/ week 12- BP MAXOUT!!!!

Maxed out on bench press today. 20 pound increase in the last 12 weeks! Weight was 216 this morning....12 weeks ago it was about 212. Goal is 365 in the next 12 weeks.

Here's what I did today:

Bench press- 135x3, 225x3, 275x1, 315x1, 335x1, 345x1, 355x1, 360xmiss

Neck extensions- 5 sets of 12 reps
Triceps extension- 5 sets of 8 reps

Workout #4 & #5 / Week 11

Maxing out next week. I didn't cut back this week as much as I probably should have (if I had a contest coming up I definitely would have done less this week). All in all I feel pretty good. I altered my snatch workouts to accomidate my deadlift and it seemed to be helping. I plan to max in the bench on Monday and max on the deadlift on Wednesday. I will do a 2 rep squat max on Friday. Squats have been going well too. I have never been a great squatter but it felt good having 3 plates back on the bar today. I did 2 reps with it but honestly feel I could have done 4-5 reps. It felt that good! Realistically, I am thinking I may be good for 345 for 2 reps, maybe 365-370 for a single (raw, light belt). Sucks, but not bad for me.

Here's what I did Thursday and Friday

Thursday (#4)

Snatches- 20 kg x 6 each arm a minute on the minute for 10 minutes (120 total)

Bottoms Up Press- 16 kg x 6 each arm for 5 sets (30 reps each arm)

Neutral grip pullups- BW+25 x 5,5,4,4,4

Friday (#5)

Manta Ray Squats- 295x2, 305x2, 315x2
(in between sets I did 5 sets of Neck extensions with neck harness)

Bench press- 315x2, 325x2, 335x1

Triceps extension- 5 sets of 8 reps

Workout #3/week 11

Well, I figured out my deadlift issue. I had been doing heavy KB snatch work on day 2...the day before my heavy deadlift work. I quess my thought was "how hard can a doing a few snatches with 70 pounds be?" Well, it turns out, this has been draining me. Last week, on the day before my deadlifts, I did 100 snatches with a 70 pounder. This equates to 7000 pounds of work! yes, this would drain you before deadlifting. Yesterday, I used only a 35 and did 210 reps. This equates to 7350 pounds of work (higher volume) but 1/2 the intensity (weight). This reduction in intensity really helped me today. last week 405 for 1 rep was "tough". Today it was a piece of cake. I banged out 2 reps with it and felt I could have done at least 4.

here's what I did today:

Deadlift- 135x3, 225x3, 275x3, 315x3, 365x3, added belt 405x1, 425x1, 405x2

Manta ray squat-225x2, 230x2, 235x2

Dips- 90x5,5,5,5

Workout #2/ week 11

Did some Viking Warrior Style snatchs today. This is basically a 15 sec on, 15 second rest protocol. I used a 16 kg kettlebell and went for 15 minutes. Could have lasted 20 min. easily but being the first time I've done it I stopped early (call me a wuss!). I will attempt 20 minutes next week.

Heres what I did today:

Snatch- 16 kg VWC style for 15 min. (7 reps every 15 sec.- 210 reps total)

KB Military press- 32 kg x 1 ladder with 3 rungs, 4 ladders with 2 rungs (18 reps each arm)

Neutral grip pullups- BW+10 x 6,6,5,5,5

TGU- 16 kg x 5 min

Workout #1/ week 11

Felt strong today. I am glad this cycle is almost over. I am right on the brink of over training (no injuries or pain to speak of but I am nearing that level...as long as I don't go over it I'm okay). I did some moderate deadlifting today and will take it relatively easy on Wed. This is the lift I am most concerned about. I am hoping for a RAW 450. bench feels real good.

Here's what I did today:

Pin Press (bar started at 9 holes/ about 1/2 way up)- 135x3, 225x3, 315x3, 365x2, 405x1, 415x1, 425x1, 440x0 (went half way), 335x7
(in between sets I did 5 sets of 15 neck extensions)

Deadlift- 315+20 lb chain x 2, 315+30 lbs chain x 2, 315+40 lbs chain x 2, 315+50 lbs chain x 2, 315+60 lbs chain x 2
(in between sets I did 5 sets of 8 triceps extension)

Workout #5/ week 10

Cooled off a bit in B-more today. I slept good last night, felt I had a good KB workout last night, and that reflected in today's workout. I just felt good. Not exceptionally stronger but "better". Past few days I have felt like S.

Here's what I did today:

SSB Squats- 65x10, 155x5, 285x2, 290x2, 295x2, 300x2
(in between sets I did 4 sets of 20 reps neck extension)

Bench press- 285+20 lb chain x 2, 295+20 lb chain x 2, 305+20 lb chain x 2, 315+20 lb chain x 1 (stopped at 1. 2 would have gone but I am trying not to go to failure)

Cable triceps extension- 5 sets of 8 reps

throughout the workout I did several sets of manual lateral neck work

Workout #4/ week 10

here's what I did today:

Snatch-20 kg x 5 reps a min each arm for 10 min (100 reps)

Bottom up KB Military press- 16 kg x 6/6, 6/6, 6/6, 5/5, 5/5

Neutral grip pullups- BW+25 x 5, 4, 4, 4, 4

TGU- 20 kg x 3/3

Workout #3/ week 10

The heat is really getting to me. 105 degrees in Baltimore yesterday. Same today but more humid. It does zap your strength. But, gotta keep pushing. I plan to max out on week 12 in the deadlift. Due to this, I did a "down week" this week and I lighter week next week so that I am totally fresh by week 12. I went up to 405 today on the DL for singles and I have to be honest, it felt a bit heavy. Did not go up as easy as expected. I hope to hit around 450 on week 12. I have already started planning my next cycle which will include more off the floor work. the rack work was great to reacclimate my body to heavy weight (especially since my hammy pull back in march) but I know I need more work off the floor. So next cycle, on my DL focus day. I will alternate rack work with floor work every other week, and on my lighter DL day I will do some deficit DLs to work the start.

here's what I did today:

Deadlift- 135x3, 225x3, 275x3, 315x1, 365x1, added belt 405x1,1,1
(in between sets I did neck flexion for 5 sets of 15 reps)

Manta Ray speed squats- 155 x 2 reps x 10 sets (45 sec breaks)

Dips- BW+50 x 8, 8, 8, 8
(in between sets I did 3 sets of 13 reps in the 45 degree back extension)

Workout #2/ week 10

Hot as hell today and yesterday! Not easy to workout in this heat. Water, water, water is the key. Don't let the heat stop you from working out though. Do stuff indoors or early in the morning or late at night. Anyone reading this should know this already so on with today's workout:

Snatches- 32 kg x 10/10, 10/10, 10/10, 5/5, 5/5, 5/5, 5/5 (100 reps in 15:15)

KB Military press ladders- 32x 5 ladders with 2 rungs each (15 reps each arm)

Neutral grip pullups- BW+10 x 6,5,5,5,5 (26 reps)

Now that I have done 100 reps with the 32 in the snatch, I will now gradually try to decrease the time. I'd like to be able to do this in 10 min.

Workout #1/ week 10

Here's what I did today:

3 board bench press- 135x3, 225x3, 315x3, 335x1, 365x1, 380x1, 390x1, 400x1, 405x miss, 315x6
(in between sets I did 5 sets of 8 reps neck extensions)

Deadlift- 315+10 lb chain x 2, 315+20 lb chain x 2, 315+30 lb chain x 2, 315+40 lb chain x 2, 315+50 lb chain x 2
(in between sets I did 5 sets of 8 reps of triceps extension)

Barbell curls- 115x6,6,6

Workout #5/ week 9

Felt a bit rough today. Just tired. Haven't been sleeping great. Feel like a have a "tad" bit of biceps tendinitis. I know exactly what this is from: everytime I start using some decent weight on squats using a regular straight bar I suffer biceps tendinitis. Of course, this is what I have been doing lately. Though I have been using a Manta Ray (which makes it a bit more comfy on my shoulders) it's still not as effective at preventing the tendinitis as the Safety Squat Bar (SSB). Today I didn't even use the manta ray so I was really asking for trouble. I do like using a straight bar, but I have to limit it's use. It's back to the SSB next week. Fortunately this is not too bad at all, but I want to nip this before it gets worse.

Here's what I did today:

Squats-45x5, 135x5, 225x3, 275x2, 280x2, 285x2, 290x2, 295x2
(in between sets I did 5 sets of 10 neck extensions)

Bench press- 45x20, 135x5, 285x2, 295x2, 305x2, 315x2, 325x2

Workout #4/ week 9

YeeeeeeeeeeeeeeeeeHaaaaaaaaaaaaaaaaaaaaaaa!!!!! I finally did it!!! I hit 200 reps in 10 min with a 16 kg kettlebell. This puts me one more step closer to passing the SSST (secret service snatch test). This is a test that require you to hit 200 reps in 10 min. with a 24 kg. My next step is to hit it with a 20 kg. I will start working with this next week. I will decrease my reps and gradually build the numbers back up. I figure if all goes well, I should be able to hit this by September. This felt awesome today. To give you an example of how far I've come, last July I did a 5 min. snatch test with a 16 kg. I only got 97 reps and almost died! Today I hit 200 reps in 9:58 and felt okay afterward.

Here's what I did today:

Snatch- 16 kg x 200 reps in 9:58

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

Neutral grip pullup- BW+25 x 4,4,4,4,4 (20 reps)

TGU- 16 x 4/4

Workout #3/ week 9

Here's what I did today:

Rack deadlift (plates 4 in. off ground)- 135x3, 225x3, 315x3, 405x1, added straps and belt 455x1, 495x1, 515x1 (15 lb. increase over last time I did this!), 390x3 (no straps)
(in between I did 5 sets of neck flexion x 20 reps)

Speed squats- 150 x 2 reps x 10 sets (40 sec. breaks)

Dips- BW+25x8, +30x8, +35x8, +40x8, +45x8
(in between sets I did 45 degree back extensions- 38 total reps)