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Monday, November 30, 2009

Training today was slow to start. But in my experience you can't force it, or you'll just end up hurting yourself...

Extra z and foam rolling

Power clean: 225x1x3

Sldl. 130lbsx8/8x4
Press 88lbsx4/4x4

Lots of ring work
Renegade rows
Ab wheel
Call it a day. Feeling good.

It should be noted that I did a bunch of getups and windmills during my warm up, as I usually do.

Saturday, November 28, 2009

Training Update:

Wednesday I didn't do a lot of training, mostly bodyweight and rehab stuff.
Pullups: 3 x10 @ 40lbs
Front Squat: 48kg x 10 x 3

Sled Push/Drag for 10:00

Thursday: Turkey Day Mental Toughness Workout
Long Cycle Clean and Jerk: Double 24kgs x 220 reps. Brutal.

Friday: Rolled Jiu Jitsu with a 240lb brown belt for 1 hour 1-on-1.

Saturday (Today): Bodyweight sandbag clean and Push Press x 100 reps.
This was really hard, my forearms exploded about halfway through and it took me about an hour but I can't be too sure. Very tough. Finished with some sled drags.

Tuesday, November 24, 2009

I'm going to do a bunch of restorative training for 1-2 weeks until I feel good enough to start deadlifting heavy again--it's psychological but I'm going to work hard on unilateral exercises for the most part. That being said...

Power Clean:
225 x 1 x 5
Front Squat:
225 x 3 (I just did this on my last power clean to get a groove)

Bottom Up Press: 32kg x 3 x 5
Single Leg Deadlift: 100lbs x 8/8 x 5

One arm Military Press: 80lbs x 5/5 x 5
Bodyweight Row + 20lbs x 12, 12, 12, 10, 10

One arm Swing VO2 style
32kg bell
:15/:15 @ 10 reps per set
10:00 = 200 swings

Tuesday, November 17, 2009

Training update

Last week was a deload week and it felt great to lift easy weights, I bent a lot of steel and tore a couple phone books and hit the heavy bag a lot, but nothing to write home about.
This week I am supposed to have a muay thai fight on friday so I am still going to cut back on the training:
Yesterday I did a lot of Get-Ups and double snatches. Finished with some Long Cycle with a pair of 32's for 15 sets of 5, with 1:00 rest between sets.

More heavy bag today, nothing heavy this week.

Saturday, November 7, 2009

Front squat
48kgs x 8/8xe
Bodyweight row
+20lbs x 12x3

Thursday, November 5, 2009

Another day, another rep PR5

Great training today, I noticed that I was very calm throughout--not psyched up at all, just calm.
4 chains + 15lbs x 5
4 chains +25lbs x 3
4 chains + 35lbs x 7
4 chains + 35lbs x 5

Ring Pushup
60lbs x 10
70lbs + Purple JS band x 5
85lbs + Purple JS band x 6, 5
Supersetted Pushups with
Double Snatch
32kg x 5,5,5,5,8

Pinch Grip lifting
70lbs on a 4" block x 1/1 x 3

Feeling really strong this week

Monday, November 2, 2009

Sweet PR today

Hit a nice rep PR in the deadlift today.
Warmed up with Power Snatches and Overhead squats

395 x 5
415 x 3
460 x 5 *PR

Bulg Split Squat
95 x 8/8 x 3
Bodyweight row on rings
+40lbs x 8 x 3

Played around with some one arm snatches and windmills with 95, 115, and 135. Which after all that was probably not a good idea but I managed to nail a 1 arm snatch with 135 and then grab a 32kg bell 2 hands anyhow style.

Finished with a smoker and then heavy bag
1:00 battling ropes
10 burpees
5 rounds

Deadlifts felt so money, I will hit triple bodyweight this year.

Sunday, November 1, 2009

Training from Friday:

Front Squat:
185 x 3
205 x 3
225 x 10

Back Squat (focused on speed):
225 x 10
185 x 5
135 x 5 x 3

Band Swing:
48kg + Green JS x 10 x 5
Renegade Row: 32kg x 8/8 x 5

I also worked on a Ton of Power Snatches and overhead squats both friday and saturday--technique is feeling very solid.
Apart from that I just recently built myself a loading pin so I'm going to be working on some more grip stuff as well.