Run

4.5mph with occasional stints at 5% grade for 20 minutes

Holy dropping bodyweight!

BW 221
Sickness and poor diet. The flu like symptoms still come back and bite me now and again. Not sure what to make of that, but clearly I need to eat more.

Treadmill 20 minutes 2.5mph 15%
End HR of 170

Standing Bound
24"x4x1
26"x4x1
28"x1
30"x4x1
32"x1 with two step lead up
34"x1 with two step lead up
28"+10"x4x1

Lateral hops
10"*lots

RTW 20kg*30/30
Halos 20kgx10/10
Canonball20kgx3 sets

Power snatch+ohsq
40x1 1 1
These all felt awful
60x1
65x10x1
meh

SKWATZ
65x4
80x2
100x2
115x2
155xwalkout
185xwalkout
130x4 4 4 4
Last 3 sets were belted. And the last set was UGLY.

Calf raise
130x10

BSQ Supports
210xblah
250x30 seconds
Not bad, need more weight.

KB C&P
40kgx8x1

Pull ups
6 6 6
Dead stop 3rd pin press, with fat gripz
60kgx1
70kgx3 3 3

Seated snatches
20x25

Swings and running
32kgx 50 30 20
Next up 125 swings!

Quick one

No time and helping a friend move so

Bench+chains
45x10
135x3
155x3
175x3
195x3 too slow
175x8x3
Upped the volume by 60%, not bad

Chain+bar tricepsx15

Row
165x12
180x6
190x5
Felt good, considering my upper back was angry earlier today...

Kai green front raise
30x14

Back at it

Poor sleep and nutrition+ LOTS of caffeine

Treadmill 15 minutes of whatever

power clean and split jerk
60x1 1 1
80x1
90x8x1
Not bad... Though these were gonna suck because 80kg felt heavy, but they were surprisingly snappy

Squats
60xblah
80x2
100x2
115x6x2 Easy, max of 2:30 rest between sets

KB clean and press
40kgx5x1
Couldn't double this?!! Whatever I'll just keep upping the volume.

Dead+ chains (draped, no feeders)
135x3
225x1
315x1
Add straps
405x5x1
Blurry vision!

DB bench, feeling drained
75x5
100x5 5
Not bad, just cut some volume

FG pull upx (1 2 3)x3
FG neutral pull upx (1 2)x3

DB curls
50x5

end of DB holds
30x lots

12 minutes of swings with jogging as active rest
32kg
40
20+10
20
total of 90 swings, 10 of which were two handed. Obviously shoot for 100+ next. I was tired after this but not totally wiped.

Dread Mill

10 minutes walking 3mph 0%inc
22 minutes jogging 4.5mph 0%
13 minutes walking various speeds and inclines
Not bad

Get up to get down

Turkish get ups
20kgx a bunch of singles and doubles

Clean and press up to 80kg

Farmers walks up to 210/handx 50ft
These were pretty awful...in a great way. Gotta get back to these.

1 Db clean and press
75x3x1
80x3x1
85x3x1
90x1
Not bad. Making this a cleanandpress otherwise the DB just sticks at my shoulder. I really need bigger shoulders dammit.

GHR
2 2 2 2
Hooray these sucked slightly less than they have

GHR situpx20

Split jerk up to
110x1 1 1

"Be mindful of your thoughts Annakin."

Shut up. The quote is relevant dammit

10 minutes on the treadmill cuz it's fucking hot

some double bounds
Felt bouncy but had trouble getting height. Just did a bunch

Power snatch+OHSQ
60x1
65x8x1
Easy, jumped right in

SQUAT
65xlots
80
100
160 overload
125x3
fuck!

KB press, not in the mood for volume so just maxed out
12kgx32=44kgx1 Nice!
Start the ladder shit over with the 40kg

Back to squatting because I'm stubborn
60
80
100
120
130 fast with a big ol' sticking point in the middle
150x0 Didn't even try
120x5x5
5 kg less but whatever. Still nominally the weight I was supposed to hit despite illness and horrible nutrition

KB snatches*5 minutes
20kg*70 god I hope that's the heat...

calf raise*100 rest pause, calves blew up like balloons

FEVAH

Caught a fever yesterday after the gym. It was mostly better today so I decided to do a bare bones session

1 Extra strength tylenol
2 scoops NO explode

treadmill 15% 2mph 20 min
got my hear rate up to 160 which I'm assuming is the illness

Bench
Bar+chainsx3
135x3
185x3
205x5x3
Not bad, little slow. I think my shoulders are just puny, because doing these and the floor presses such that my shoulders have to work more is making these much easier.

V-row
160x10 10 10
Not bad

Front raise
25x15
Lateral raise, holding the rack
40x10/10
Done

The littlest titan goes to town

1 pot coffee
2 scoops NoExplode
10g BCAA
bw 227
Measured myself as 18% bf last night and 23% this morning(post training). Oh well, need to push the cardio more.

Treadmill 15% 2mph 20 minutes. Blargh
Backwards band sprints
3x5

1 hand snatch
20kgx3/3
40x(3/3)*3
easy

Squats
40kgxlots
Hip flexors hurt
60x2 2 meh
80x2 2 good
100x2 felt like shit
115x6x2 better

Bench squat
115x1
135x1
155x1 Belted
Not bad, nothing too impossible. This is maybe an inch high.

DB bench
50x25
90x6 6 6
Not bad

deadlift
135x2
225x2
315x2
425x4x2 Straps for these, the first 3 sets were all double overhand

pull down, FG
130x10 10 10

FG fly
20x10
Done

Schizo cardio

Some stair mill, some punching bag some treadmill. Almost not worth recording. About 30 minutes worth.

Squat a lot

Coffee
2G tyrosine
10g BCAA
1 scoop NO Explode

BW 224 Well on 8/02/10 I weighed 218 for a 6 lb gain in a little over two weeks. This should slow down soon (less water weight accumulation) otherwise I'll be gaining WAY too much fat.

treadmill 20 minutes 0% incline 3-3.5 mph

Some speed bag work
Round the worlds
20kgx25/25
Canonball
20kgx whatever

Shot throw
6lb med ballx6x1

med ball over head throws
10lbx6x1
forward throws
10lbx6x1
Fun!

Power Clean & Jerk
60x1 1 1
70x1
80x1
90x6x1
Nice and easy. Catching these a little forward. Gotta remember to pull "back".

SKWATS
60x2 6
80x2
90x2
100x2
10gBCAA
1scoop NO Explode, this was a brilliant idea
165x over load, as was this.
115x6x6
First and last sets were belted. Surprisingly easy, never went anywhere near the black box. The unrack especially felt very light.

Calf raise
155x6
135x5
Upper back is fried...

Clean and press
60kgx5
65x2 2
75x2
Skipped the first set out of laziness (didn't want to take the 20's off). Used an extra 3kg on the last set.

1 hand swings
20kgx10/10/10/10x3 one minute between sets (10/10/10/10=1 set) took ~5 minutes. Add 2 reps per set next time.

Rethinking swings

The shoulder shock program is just too intense to be done in concert with this squat routine. Gonna have to try something else...EDT maybe.

5 minutes on the treadmill because cardio continues to feel like ASS

JUMPS
Bound+hop
22"x5x1

Bound+bound
22"+4" x1
26"+4" x5x1

Bound
28"x2x1
30"x5x1
Running bound
30"x3x1
32"x3x1

fig 8
round the world
canonball
all with 20kg

power snatch+OHSQ
40
50
60
65x6x1
Pretty easy

BSQ
65x3 3
80x2 5
100x2
115x6x2
easy

3rd pin press, FG. Thought I took a narrower grip but didn't really
60x1 1
65x1 1
70x1 1
77.5x5x1
5 singles with 96%

FG press grip pull ups, prone
bwx5x3

KB c&P
32kgx(1 2 3 4)x4
Oof

Swings
24kgx19/minx8 minutes

V-ups
20 10 5

These chainses

BW 215... This is not possible unless I'm losing water weight like crazy...Which might be possible with the carb cycling maybe?
treadmill 10 minutes, not even worth recording

Bench+chains
135
155
175
185
205
225
245
Easy
185x5x3
Not bad
According to my spotter my chains are not deloading much. Maybe I'll fix that...

V-row
145x20
225x0
190x5
170x5
Not bad

Floor press, R/N/W
60x5/5/5
80x5/5/5
85x5/5/5
90x3
70x10

Rear delt raise
20/15/10* lost count
Front raise
20/15/10*37
Cheat lateral, hand on rack
35x10
30x4
Karlsen crucifix
20x some reps lots of holds, these were good.

Ghr sit up
minix5+2
5+5
5+2
oof

Bench bound+hopx5x1

Some speed bag work. Called it here.
Time for a fuck ton of food.

And so things begin to become difficult

"Something is either easy or impossible."-Salvador Dali
My new motto

BW 221 hmm
Treadmill 20 minutes
3mph 10% incline, not bad. Foot and calve fatigue a bigger problem than CV stuff.

figure 8s
20kgx3 sets
Canonball toss
20kgx3 sets
Really like this combination

KB clean and press
32kgx(1 2 3 4)*3
Hand held up ok actually, hurt but no bleeding. Coated it with new skin first, which seemed to help. Left trap was twitchy after this.

Power snatch+OHSQ
50kgx10x1
Need to work on flexibility

Some leg swings

SKWATZ
50x5
60x5 5
80x5
100x1
115x6x5
Woof.

Calf raise
115x10+1 hold
120x12
130x15
100x10

DB bench
80x10 10 6
ugh, suck

Deadlift
135
225
315
405+chainsx1 1 1 1 1
Sumo
405+chainsx1
Chains made this really fun. Definitely had some blurry vision after most reps though.

Side bends, farmers handle
120x10/10

GHR* a bunch of fucking around. Need to get used to this movement again.
GHR sit up+miniband*10+ 2 unbanded

FG hammer curls
30x15
oops should've been 35, oh well.

blah

30 minutes on the treadmill
ankle started to bother me so stopped

5 minutes on the heavy bag.
two things about this
1) I need a heavier bag
2)Holy fuck I'm out of shape

The swinger

24kg*19/min*10 minutes
148 avg
181 peak
Not bad. Surprisingly not bad.

Tight hips

10g BCAA+ 1 serving psyllium
bw 224 whoa, like 4 lbs over night
Treadmill 20 min
2mph 15% incline
Pretty easy

Canonball toss
20kgx3 sets

Backwards band sprints (3 strongs tied together)
3 sets, really like these but need to learn to be more aggressive

power clean+jerk
60x1
80x1 1 1
Hand was having none of it

BSQ
60x4 4
80x2 2
100x2
115x6x2
Hips were really tight and low back modestly painful. STRETCH MORE.

OHP
50x6
55x6
65x3 3
67.5x2
Had two more sets but left trap/neck was pissed off. Just called it here.

Not bad, all round.
Downward dogs and calves at home.


Swings tonight.

Hamster wheels

Stair mill*20 minutes
Treadmill*20 minutes
meh.

16 swings and whaddya get?

8/9/10
16 swings/min*8 minutes
24kg bell.
AVG 157
Peak 175
EASY

Jumpin and squattin'

8/9/10
Red line. WAY TOO MUCH CAFFEINE
10g BCAA
Treadmill 20 minutes, 2.5-3.0 mph 10% incline

Standing jump over
up to 30" got a little hairy so stopped here
1 1 1 1
Running jump over
34"
1
Called it here before I died. Was having a little hip/back pain oddly.

Power snatch+ohsq
40x1
60x10x1 Easy, used straps because of the tear on my right hand.

SKWATS
60kgx4
80x4 4
100x1
115x6x4
This took forever, But I didn't have to open the black box.

Calf raise
115x20
60x20

FG curls
40x10

FG third pin press
20
50
75x7x1

Chain laterals and seated snatches. Fun! Just got some reps in.

Standing leg curl
50x35s 35s
20x35s
Oof

Abs and swings tonight.

Treading the mill

Woke up early and couldn't get back to sleep so...

Treadmill 30 minutes
2.6-2.8 at 10% incline
Avg 147
Peak 162

Lots of stretching afterwards.

Bench and floor presses

Treadmill 20 minutes
3-3.4mph (last ten minutes were 3.4) at 0-2.5% incline
HR never got above 129. Wow... gonna have to do a walk later to rectify that.

Bench press+chains
135x3
155x3
175x3
205x1
225x1
175x3 3 3 3 3
Chains were set up with the big carabiner in the center and three to 4 links resting on the ground when racked. I probably need to fiddle with this so more chain is off the ground. Either way this felt good.

Floor press, Regular/Narrow/Wide
60kgx5/5/5
80kgx5/5/5
Surprisingly hard. Focused on maintaining perpendicular forearms, which resulted in MUCH shoulder engagement. I think I may have found a weakness that was altering my form...Anyway, Regular=rings on rings (OHP grip), Narrow= pinkies on rings,Wide=pointers on rings.

Rear delt raise thumbs down
15x20
15x8 palms down
Front raise, thumbs down
15x20
palms down
15x25 too easy

karlsen krucifix
15x5+hold

Cleans and presses

BW 218.75
Apparently one of my meds can cause slight weight loss. We'll see about that.

Treadmill 20 minutes
3mph 7% incline

Prone pull ups
(1 2 3 4)*2

Power clean and jerk
60kgx1 1 1
80kgx10x1
Easy, tore my right hand open though

Squats
60x5 2
80x2
90x2
100x2
115x6x2
Nice and mechanical. Something about squatting is starting to click...

DB bench
60x12
80x5 5 5 5
Left it there

Deadlifts
135x2
225x2
315x2
All double OH
405x4x2 Straps

KB clean and press
32kgx(1 2 3)*9
right hand is ripped to shit.

Out of time. Done for the day.

Lifting induced coma

8/04/10

20 minutes on the treadmill 3 mph 6% incline
Also jogged for ~5 minutes at 3.7mph. Trying to work the running in slowly so I can avoid the ankle pain I got last time.

I don't trust the aerobic step blocks for jumps so I did jumps over them

Standing jump over 12 blocks(I'll measure the height later)
5x1
Running jump, 14 blocks
5x1
Hop over 7 blocks+hop
5x1
Stopped before I lost any pop

power snatch+OHSQ
50kgx10x1
Easy easy easy

OHP
52x5
60x5
65x4 4
70x2

Fat grip hammer curls
30x15

SQUAT
60x5 5
80x5
100x1
115x6x3
Still getting the form down, need to stretch hips/hams/groin more.

KB clean and press
32kgx(1 2 3)*8
Hardest part was hand pain from torn callouses. Did some GHD sit ups in here too.

Bradfords
50x4
55x3
45x5
God I hate these

FSQ+chains
50x5
70x5

Side bends
110x13
Add FG
110x6/5

Leg ext
120x30s
130x30s
60x30s

Skipped swings since I felt like death, so I'll push the swing schedule back a day.

It don't mean a thing if it ain't got that swing

8/02/10
BW 218...shit I guess I need to eat more
Treadmill
2mph 15% incline for 20 minutes

KB clean and press
32kgx(1 2 3)*7
This quantity of volume is getting boring... But I've got 3 more sessions before the rep scheme changes. Oh well, at least it's getting easier. Normally I'd have done these later but the rack and platform was taken.

Power snatch+ OHSQ
60kgx8x1
Easy

Fat gripz DB curl
35x13
25x6

Squat
60kgx5
80kgx2
100kgx2
115kgx6x2
Not bad

FG pin press, 3rd pin
20kgx3
40kgx3
50kgx3
70kgx10x1
Supposed to be triples but having trouble with the groove so I did singles and upped the number of sets. When I got the groove right these went up real pretty. When I didn't not so much.

Chain rear delts
25x10 10
Felt good

Standing leg curl
50x2*30s
30x1x30s
Doing these in a style Dave Tate talked about for hypertrophy. Going to add 5 seconds each week. The goal is to keep the muscle working the whole time, as many reps as possible (no more than 12-15. If it's too heavy I do partials, isometrics whatever to keep the muscle working.

SWINGS
24kgx18/min* 12 minutes
Had to switch to two had swings after the first 4 sets because I was in danger of putting the kettlebell through the wall. Once again this was brutal
AVG 182bpm
Peak 194bpm
Pretty close to maxing out my theoretical heart rate there.

8/03/10
Red Line because I'm out of coffee
Treadmill
2.2-2.5 mph 10% grade
45 minutes
HR monitor was being weird, but according to the treadmill I was averaging somewhere in the 150bpms which is what I was going for.

GHR sit ups
10lbx10
Med ball, holding it over head.
bwx20

Some glute activation work.

Walkin'

8/1/10
Treadmill 2mph 14% incline 45 minutes
AVG 141 bpm
Just getting it done.