Monday September 3rd, 2012

This workout was a BALLBUSTER! Each set was very intense and I felt like 1:00-1:30 rest went by incredibly fast.

A. Box Squat,  2 reps x 10 sets @ 65%, rest 1 minute between sets.

     - First 3 sets @ 205#, remaining 7 sets @ 225#

B1. Squat Snatch Cluster @ 115 lbs, 1.1.1.1.1.1.1.1.1.1 x 3 sets, rest 1 minute. 

     - Got through all 3 sets with no misses. These got very tough in later rounds. 

B2. Muscle Up Cluster, 1.1.1.1.1.1.1.1 x 3 sets, rest 1 minute.

     - No misses 

C1. Barbell Forward Lunges in place @ 11x0, 10 each leg, 9 each leg, 8 each leg, rest 1 minute. 

     - First set 115#, only 5 reps per leg. Last 2 sets dropped way down to 85#. 

C2. Chin Over Bar Pull Up Cluster, 10.10.10 x 3 sets, rest 1 minute.

     - All sets unbroken but I must have taken about :20-:30 seconds between my last 3 sets

     of 10.

Sunday September 2nd, 2012

This was a scheduled rest day but I wanted to get some work in because I had the time and I was bored! Ended up actually going to the gym twice and probably overdoing things a bit.

Session 1:
     - 3 sets (not for time) of...
     -10 Overhead Squats @ 135#
     - 50 Double Unders
     - Still a struggle to maintain external rotation in my right shoulder after about 10 reps at this weight. This tells me I really need to work more pre-hab type work on shoulders.
     - Power Snatch @ 115: 5 sets of 3

Session 2:
     - 5 Sets of..
     - AMRAP 3:00, Rest 1:00 between rounds
     - 3 Thrusters @ 95#
     - 6 Box Jumps
     - 9 KB Swings

     - I hit this one at about 80% and got 3 rounds per set with about :30 left on the clock. In other words, I gave myself about 1:20-1:30 of recovery time between rounds. Glad I didn't push any harder on this one.

Saturday September 1st, 2012

Close Grip Bench Press @ 20x1, 2-3 reps x 5 sets
     - 195, 205, 215, 220 (x2), 220 (x2)
     - Bench Press is coming along. Getting stronger and more confident each week.

10 Rounds of...
     - 10 KB Swings @ 53#
     - 10 Burpees

     - Time=10:12. I felt like I moved OK through this one. No problem with the swings and actually used these for recovery.

Friday August 31st, 2012

Felt really good today, especially on the squats.

A. Front Squat @ 22x1, 2-3 reps x 5 sets, add 40 lbs of chains, rest 3 minutes,
     - 175, 185, 195, 205, 215
     - Was feeling these out due to the unfamiliarity of the chains and the 2 second pause at the bottom. Felt like I could have gone heavier.

B1. Thruster Cluster, 1.1.1x 8 sets, rest 1 minute.
     - 155, 165, then 185 for the rest of the sets. These were challenging especially with the short rest. Felt really smooth on the clean part of this movement. Oly technique has really gotten more consistent.

B2. Weighted Pronated Chin Up Cluster, 1.1.1 x 8 sets, rest 1 minute.
     - All sets @ 53# KB.

C1.  Front Rack Walking Lunges @ 11x0, 4 each leg x 3 sets, rest 1:30
      - 155, 175, 185

C2. GHD raises @ 30x0, 6-8 reps x 3 sets, weighted if you can, rest 1:30
     - Struggled with these a bit. Calf was starting to cramp up. I did only 1 set w/ 15# DB. The other 2 were unweighted.

D. Barbell Step Ups @ 20 inch box, 8-10 reps each leg x 3 sets, go heavier than before, rest 30 seconds between legs.
     - All sets @ 105#

Wednesday August 29th, 2012

So-so day today. Felt pretty charged up to hit those deadlifts and pull a weight that was close to my old PR. Ended up being a bit of a reality check that I need to be patient and rebuild what I've lost.

A. Deadlift: work up to heavy single
     - Warm-up sets: 135 x 10, 185x8, 225x4, 275x3, 315x3
     - Work Sets: 345 x 1, 365x1, 385x1 (f !!!), 385 x1
     - Was pretty frustrated after that miss at 385. I could have fought through it but it was an ugly rep right off the ground and I wisely decided to bail. After about a minutes rest I pulled it again and it went up without too much trouble. Maybe too big of a jump from 365 to 385. Maybe needed to be tighter. Not really sure. On the last lift I focused on staying tight and "falling backwards"

B1. Power Clean: 5 Reps Touch and Go x 6 sets, Rest 1:00
     - 185, 185, 185, 190, 195, 200
     - These were tough. 4th and 5th reps especially. Feet got out a little wide on the last couple reps but overall these felt OK.

B2. Close Grip Bench @ 20x1, 5 reps @ moderate weight
     -  185 every set. Only got 3 and 4 the last 2 sets

C1. Weighted Back extension @ 30x1, 12-15 reps x 3 sets, rest 1:30
     - Weighted with 25#, each set 15 reps

C2. Single arm DB press, 30x1, 6-8 reps x 3 sets, 1:30 rest
     - First set 8 reps @ 45#, 2nd set 7 reps @ 50#, last set 6 reps @ 50#

Tuesday August 28th, 2012

Woke up feeling a little beat-up today. Shouldn't be surprised considering that I did a real tough workout yesterday, Chiropractic adjustment, Yoga class and then Physical Therapy all in same day!

Calves felt tight and achilles felt pretty sore.

15 minute run at light pace

10 minutes of double under practice - sets of 25. Rest :20 between sets
     - These got tough towards the end and I was pretty gassed my last few sets. Didn't count how many rounds I did but I probably did somewhere in the neighborhood of 350-500 D/U's.

15 minute run at light pace

Monday August 27th, 2012

Today was unquestionably a GREAT day in the gym for me. Felt really strong and that the training I've been doing is definitely helping me make some gains!!

A. Work to heavy Back Squat single, 20x1
     - Warm-up sets: 5 reps @ 135, 5 reps @ 185, 3 reps @ 225, 1 @ 245
     - Work sets: 275, 285, 300

     - 300 didn't feel "easy" but I definitely could have pushed at least 10# heavier. Decided to quit while I was ahead. Still feel great about this lift because A) it was a no-bullshit, full depth, good clean rep and B) it's a PR for me on the High-Bar Back Squat!
B1. Snatch Cluster @ 135# 1.1.1.1.1.1 x 5 sets
     - These felt shockingly easy and I was psyched to not miss one rep throughout. I remember not too long ago, this was a challenging snatch weight for me.

B2. Muscle-Up Cluster @ 2.2.2 x 5 sets
     - No misses!
C1. Split Squats x 3 sets
     - Having a hard time convincing myself to go up in weight on these things. Been using 50# every week and still feels really, really tough. Did all 3 sets of 8 reps @ 50#'s.
C2. CTB Pull-Up Cluster 5.5.5 x 3 sets
     - I was somewhat doubtful that I'd make it through these unbroken but I did! My reps improved in the later sets once I started to groove "pulling my hips back" following my kipping swing.