January 17, 2011

Ballistic Day
Heavy

LCCJ
24kg/24kg
7 minutes
4 x (2, 4)
32/32

TGU’s
16kg
10 minutes
10 x 1/1

Swings - Doubles
24kg/24kg
5 minutes
5 x 10

January 10, 2011

Ballistic Day
Heavy?

LCCJ
20kg/20kg
16 minutes
4 x (2, 4, 6)
48/48

TGU’s
16kg
9 minutes
4/4

Swings - Roundabout
24kg
9 minutes
8 x 20

January 9, 2011

Grind Day
Light?

C&P
32kg
8 minutes
6 x 3/3

Goblet Squats
20kg
7 minutes
6 (1, 2, 3)

C&P
24kg/24kg
16 minutes
4 x (2, 3, 5)

Heavy Swings
48kg
9 minutes
6 x 10

1. The whole heavy, medium, light thing is lost on me. Everything is full steam ahead, or rather as much steam as I have. It is going to take a while to learn how to monitor this.

2. I’m not going to report warm-up and cool down exercises for now, just the work sets.

3. Two work sets of Clean and Presses smokes me. I’ve arranged my template to have the heavy sets first, but then the doubles work later. This is kind of like a drop set, but I could never do doubles with my top weight that I’m using for singles.

4. I’m very cautious of my back right now. These are some heavy loads and every time I’ve been too enthusiastic I tweak my back. I’m hoping that the heavy swings and shorter than typical (for me) work sets of cleans and presses help to strengthen that old posterior chain. I am really taking my time to warm up my back with body weight squats and the foam roller.

January 2011

Ballistic Day
Medium

LCCJ
16kg/16kg
10 minutes
3 x (2, 4, 6) + (2, 4)
42/42

TGU’s
16kg
7 minutes
3/3

Swings
20kg
14 minutes
11 x (5, 5, 5 ,5)

January 5, 2011

Grind Day
Medium

C&P
32kg
10 minutes
7 x 3/3

Goblet Squats
24kg
8 minutes
7 (1, 2, 3)

Heavy Swings
48kg
6 minutes
6 x 10

First “Plus” workout.

First workout of the New Year.

It’s been a while since my last workout, and it was evident in that I felt every minute of this one – huffing and a puffing, good sweat, and the shoulders and arms are still shaking.

I need to re-think the warm-ups as they take too long.

Also, I passed on the pull-up work set and the second pressing work set. No sense going over board right off the bat.

December 6, 2010

Warm-ups

Jumping Jacks 2 x 10
BW Squats 2 x 10
Squat stretches
Pushups 2 x 10
Stretch and twists
Brettzell
Bridges 2 x 10
Foam Roller
Tall Kneeling Press 16kg 2 x 5/5
Tall Kneeling Chops 16kg 2 x 5/5

Work Sets

LCCJ
20kg/20kg
4 (2, 3, 5, 2)

December 5, 2010

Experimented with warm-ups

Jumping Jacks 2 x 10
BW Squats 2 x 10
Squat stretches
Pushups 2 x 10
Stretch and twists
Brettzell
Bridges 2 x 10
Roller
Tall kneeling press 16kg 5/5
Tall Kneeling Chops 16kg 5/5
Goblet Squats 16kg 3 x 5
Double Clean and Press 20kg/20kg 4(2, 3, 5)
Double Front Squats 20kg/20kg 4 x 3
Jackknife Pull-ups 3 x 6
Swings 20kg 10 x 20
Swings 48kg 5 x 10

The Cleans and Presses were a little lighter than I normally go, but perfect for tonight. A little tenderness in the back at the end.