Thursday, April 22, 2010

Testing the waters after tweaking my back. I think I overtrainined it – GS’s, Clean and presses, deadlifts, swings, snatches, poor posture etc. Small twing in the mid lumbar region.

One handed swings
16kg 12 x 10/10

I had more in me but I didn’t want to push. It feels a little tender now.

Sunday, April 11, 2010

Deadlifts with Fat Gripz
145lbs;
5 x 5

TGU’s
Naked; 5/5

(32kg (3, 2, 1) 24kg (4, 3, 2, 1)) x 1
Then I felt my back go….

Thursday, April 08, 2010

Deadlifts with Fat Gripz
145lbs;
3 x 5

TGU’s
Naked; 5/5

Swing, Swing, Snatch
24kg
10 x 3/3 (60/60 swings, 30/30 snatches)

Wednesday, April 7, 2010

BB Seated Press
45lbs; 3 x 5
95lbs; 2 x 5

Planks
4 + 2x12kg
30 seconds each

TGU’s
Naked
5/5

Goblet Squat
32kg
5 x 5

C&P
(32kg (3, 2, 1) 24kg (4, 3, 2, 1)) x 3
@30 minutes

Pullup Negs
2x

Monday, April 05, 2010

LCCJ
16 kg/16 kg
7 minutes
3 x (2, 4, 6)

TGU’s
Naked; 5/5

Alt swings
20kg; 10 x 20

BUP
20kg; 2/2

VPP
12kg/12kg
5 minutes
6 x (2, 4)

Sunday, April 04, 2010 - % Fat

I’ve tweaked my lower back so I’m trying to rest, without being too sedentary. Yesterday I learned a little about body fat. I heard on Iron Radio that there are three specific areas to take the measurements. There are three sites - chest, abdominal, and thigh. For the chest it is a diagonal pinch half way between the armpit and the nipple. For the abdominal it is a vertical pinch about one inch from your belly button (way different than from on the side). For the thigh it is a vertical pinch halfway between the knee and top of the thigh.

At first I thought I had nothing to pinch on my legs, and the other two sites were actually pretty minor if I'm standing up straight. I'm not saying there isn't fat to loose, but maybe things aren't as bad as they seem. The guys who have been doing KB's for a long time say that they get thick in the waist as opposed to narrow in the waist. Mmmm....

Anyway when I got home and took the jeans off and there was skin to pull. Averages were: Chest - 20 mm; Belly - 22mm, Leg 12mm. If my calculation is accurate that yields a bone density of 1.05639 and a Body Fat Percentage of 18.5739%. So…while there is a lot of room for improvement, it's still better than I was thinking (25 - 30%).

Thursday, April 01, 2010

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

TGU’s
Naked; 5/5

Alt swings
20kg; 10 x 20

BUP
20kg; 2/2
16kg; 3/3