Page 27 of 27

Week Eight - Day One

Posted: Mon Oct 20, 2008 11:17 am
by yadmit
Start: 7:16am
Finish: 8:43am

Warm Up: Burpees 8/8/8

Squat: 55x8/110x6/130x4/145x3/155x1/170x3x3
BP: 55x8/110x5/130x4/145x3/155x3/170x3
BO Row: 50x8/95x5/110x4/125x3/135x3/145x3
Burpees: 6x9
Medicine Ball Slams: 11lbsx6x9

Thoughts: I followed this mess with fifteen minutes of stretcing and foam roller work.

Good sweat today. The Bench felt good, too.

I need to take proper rest times between sets. Today was about two minutes.


Week Eight - Day Two

Posted: Wed Oct 22, 2008 11:05 am
by yadmit
Week Eight - Day Two

Start: 7:13am
Finish: 9:01am (today took a long time)

Warm Up: Burpees 8x3

Squat: 50x8/95x6/110x4/125x3/135x1/145x3x3
DL: 85x8/170x6/195x4/210x3*/240x1/260x3x3
OH Press: 30x8/65x6/70x4/80x3/90x1/95x3x3
Chins: 195x3x3 (BW plus ten)
Burpees: 8x7

Thoughts: I followed with eleven minutes of stretching and foam roller.

*I must have shut my brain off. I was having a heck of a time getting the math right on what was supposed to be 220 pounds. When I lifted it, it felt a tad off balance so I took a quick look to see if I had a five pounder on each side. Yup. I finished my reps (3) and then took a quick look and noticed I'd added a 25# on one side and a 35# on the other. Duh.


Posted: Fri Oct 24, 2008 11:45 am
by yadmit
Week Eight - Day Three

Start: 7:15am
Finish: 8:47am

Warm Up: Burpees - 8/8/8

Squat: 65x8/130x5/145x4/165x3/180x3/195x3*
BP: 50x8/100x6/115x4/130x3/140x1/150x3x3
Row: 40x8/85x6/95x4/105x3/115x1/125x3x3
Burpees: 10/6/7/7/7/7/7/7


*Just about stalled on the third rep. I was trying ATG today and getting outta the hole was a bit of a challenge... did it though!

Followed with 13 minutes of stretching and foam roller.

Good today. Things are gonna get a tad heavier next week.


Week Nine - Day One

Posted: Mon Oct 27, 2008 11:03 am
by yadmit
Start: 7:22am
Finish: 8:46am

Warm Up: Burpees 7/7/7

Squat: 60x8/115x6/130x4/150x3/160x1/175x3x3
BP: 60x8/115x5/130x4/150x3/160x3/175x3*
BO Row: 50x8/100x5/115x4/130x3/140x3/150x3**
Burps: 8/8/8/8/8/8/8/8


*Not pretty. The form was alright, but I may have been able to get a little lower

** Bit of a "power thrust" on the last rep

I followed with eight minutes of stretching.

My right wrist is feeling a bit of aggravation. May be the burpees. We'll see how it handles the next few days.


Week Nine - Day Two

Posted: Wed Oct 29, 2008 3:31 pm
by yadmit
Ugh.. tired today.. had to do the early shift, so I was concerned what would happen with today. It's 'light' day, but high volume. I find the deads 'heavy' as opposed to light. ha.

Start: 11:30am
Finish: 1:15pm

Warm Up: Burps 8/8/8

Squats: 50x8/95x6/110x4/125x3/135 x1/145x3x3
DL: 85x8/175x6/200x4/225x3/24 5x1/265x3x3*
OH Press: 30x8/65x6/70x4/80x3/90x1/ 95x3x3
Chins: BW+20x3x3 (BW=180)
Burps: 9/9/9/9/9/9/9

ThoughtsL *Form got a tad iffy on one or two reps. Need to keep my eyeballs on that.

My rest periods were around three minutes, except on the deads... they were four-ish or a bit more.

I followed with seven minutes of stretching and watching some high school kids come in.

They were kinda funny to watch, just grabbing stuff and not warming up or anything. They were scattering willie-nillie all over the gym. The best part was the gym teacher there. He didn't seem to give much direction, especially to one young man who, on his first set of the bench press, was benching 185. No warm ups.



Week Nine - Day Three

Posted: Fri Oct 31, 2008 12:20 pm
by yadmit
Start: 7:15am
Finish: 8:52am

Warm Up: Rotator Cuff stuff and burpees 6/6/6

Squat: 65x8/130x5/150x4/170x3/185x3/200x3*
BP: 50x8/100x6/115x4/130x3/145x1/155x3x3**
Row: 45x8/85x6/100x4/110x3/120x1/130x3x3
Burps: 8/8/8/8/8/8/8/8/7

Thoughts: *A little wobbly on the last rep. Got it up and racked though with fairly decent form.

**Almost did an arm pump when I was done. I was worried this would be a challenge today. Appropriate rest times I think.

I followed with nine minutes of stretching.

I'm pleased with today.

I've noticed some wrist aggravation, likely from the burpees. I'll keep monitoring it.


KB Stuff

Posted: Fri Nov 07, 2008 1:35 pm
by yadmit
Okay, so I bailed on the 5x5 for now... I will return to it in a while... but I was pretty beat up from the KB course on the weekend and the burpees I've been trying to tackle. Today, however, I did some KB stuff that was a circuit... sorta.

Here's what I did:

Start: 834am
Finish: 951am

Warm Up: KB Warm Up - Burps 5/5/5

I did the following three times (it was supposed to be five - right....)

KB Swings: 20kgx20
Clean & Press: 20kgx10 (R&L)
Snatch: 20kgx10 (R&L)
Burpees: 10/10/10

Rest: 3-4 minutes (was supposed to be two - right.....)

Rotated through that three times and then finished the burpees for the day.


Thoughts: This was pretty demanding. While I was throwing around a 25k bell on the weekend, I decided to go with the 20 today. I think if I do this one next time, I'll drop the amount of reps in the circuit to 10/5/5/10 with the attempt at five sets. Might be doable for me then.

This was tough. It will be better once I can figure out how to NOT slam the bell against my wrist. I've got 'em most of the time, but once in a while the co-ordination seems to be off.

I followed with 10:30 of stretching and foam roller.


Posted: Wed Nov 19, 2008 4:36 pm
by yadmit
Well, I finished one of two tests for my Twist Conditioning course... I more to go.. I hate tests...

On to the workout.

Kettlebell Circuit

Start: 12:35pm
Finish: 1:30pm

Warm Up: KB warm up

The following is supposed to be done five times, I did three. woo...

Swings: 55lbsx10x3
C&P (L): 55lbsx5x3
C&P (R): 55lbsx5x3
Snatches (L): 55lbsx5x3
Snatches (R): 55lbsx5x3
Burpees: 5x3

I followed the circuit with:

Turkish Get Ups (L): 25lbsx3
Turkish Get Ups (R): 25lbsx3

And then some chins:


I followed that with some stretching and foam roller for ten minutes.

My immediate goal is to get four rounds complete... wait, that's a lie... my goal is to lower the rest between sets. I'm taking too long between movements for it to really qualify as a circuit. Plus, I need to get better coordination with my left arm... the snatches were probably fun to watch. ha!

I'll be bruised tomorrow. Overall, it felt good today, but need to get the shorter rest times.


Posted: Fri Nov 21, 2008 11:56 am
by yadmit
Kettlebell Circuit

Start: 7:10am
Finish: 8:17am

Warm Up: KB Warm up - six minutes

KB Swings: 10x55lbsx3
C&P (L): 5x55lbsx3
C&P (R): 5x55lbsx3
Snatches (L): 5x55lbsx3
Snatches (R): 5x55lbsx3
Burpees: 5x3

TGU (L): 20kgx2
TGU (R): 20kgx2

Thoughts: Still banging the wrist, but it got better as I got more tired. Weird how that works. I followed with twelve minutes of stretching and foam roller.

Each circuit took about ten minutes, but will get shorter.


Kettlebell Circuit

Posted: Mon Nov 24, 2008 4:25 pm
by yadmit
Start: 12:20pm
Finish: 1:18pm

Warm Up: Six minutes kb warmup

Swings: 55lbsx10x3
C&P (L): 55lbsx5x3
C&P (R): 55lbsx5x3
Snatch (L): 55lbsx5x3
Snatch (R): 55lbsx5x3
Burpee: 5x3

TGU (L): 20kgx2/20kgx1
TGU (R): 20kgx2/20kgx1

Thoughts: Followed with ten minutes of stretching. My circuits were quicker this time... between 8:00 and 8:30 minutes. Snatch is getting better and there will be less bruising.