Sunday, April 26, 2009

Upper in the Basement

I entered into this session well rested and well fed:

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k, 28k; 3/3 x 32k; 1/1 x 36k, 1/1 x 36k PR
KB Press - 8 x 16k's, 5 x 20k's, 4 x 20k's, 3 x 20k's
One Arm Press - 2/2 x 24k; 1/1 x 24k; 1/1 x 24k
Renegade Rows - 5/5 x 20k, 20k
Incline Push Ups - 8 x BW, BW
Turkish Get Ups - 3/3 x 16k, 20k
Titans Telegraph - 8 x 17.5, 20, 17.5
Windmill - 5/5 x 8lbs, 12k

Nice to get the PR on snatches. I'd like to get it on video for my goals list at some point.

Saturday, April 25, 2009

Lower in the Basement

Today was an active one. In the morning I walked 1.5 miles, followed by a 1.5 mile run back. In the evening I lifted:

Warm Up - 12k Kettlebell
Front Squats - 5 x BW, 20k, 40k, 50k, 50k, 50k
Deadlifts w/ Band - 5 x 60k, 85k, 90k, 100k, 100k
Split Squats - 5/5 x BW, 8lbs, 15lbs, 12k, 12k
Leg Raises - 8 x BW, BW, BW, BW
Grippers - Reps on Trainer, #1, BBSA

This follows a week of no training, coupled with mobility work Friday evening and this morning. Body weight hit a low of 152 on Thursday morning.

After 4 months eating at home, I ate out for lunch on Friday. It did NOT agree with me. Back to home food.

Sunday, April 19, 2009

Upper in the Basement

Feeling well rested this morning:

Warm Up - 12k Kettlebell
KB Snatches - 8 x 16k, 24k, 28k, 28k; 5 x 32k
KB Press - 5 x 16k's, 20k's, 20k's, 20k's
One Arm KB Press - 3/3 x 24k
Turkish Get Ups - 3/3 x 16k, 16k, 2/2 x 20k
Leg Raises - 8 x BW, BW, BW
Titans Telegraph - 8 x 10lbs, 15lbs, 20lbs, 20lbs

Those are PR reps on the snatches I believe.Everything else felt fairly strong.

Again, my motivation is lacking, but it does not seem to matter.

Saturday, April 18, 2009

Lower in the Basement

The past few days I have been struggling with severe soreness. I blame the transition to barbell front squats.

Warm Up - 12k Kettlebell
Front Squats - 8 x BW, 45lbs; 5 x 95lbs, 95, 105, 105, 105
Bodyweight Split Squat Work
Reps on Trainer, #1, BBSA; Righty close on BBM, Lefty near miss

I lack the drive for more work. The weather is just about perfect, so I'm going outside.

Wednesday, April 15, 2009

Upper in the Basement

Late start this evening, I got caught up in doing something at work.

Warm Up - Walk 1.5 miles, 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k, 24k, 24k; 12/12 x 24k
KB Press - 8 x 16k's, 16k's, 16k's, 16k's
Renegade Rows - 8/8 x 20k, 20k
Incline Push Ups - 8 x BW, BW
Pull Ups - 4 x BW, BW, BW
Titans Telegraph - 8 x 10lbs, 15lbs, 17.5lbs

I am extremely tired.

Tuesday, April 14, 2009

Lower in the Basement

Coming off a long weekend. I felt pretty good.

Warm Up - 12k Kettlebell
Front Squats to Box - 8 x BW, 20k, 40k, 40k, 40k, 40k
Deadlifts w/ Band - 8 x 60k, 85k, 90k, 90k
Leg Raises - 8 x BW, BW, BW
Grippers - Reps on Trainer, #1, BBSA

Front have found their way back into the rotation, primarily because the kettlebells are irritating the skin on my forearms. Given that the 24k's are the heaviest pair of kettlebells I have, this is a fine time to switch. I might alternate between the two implements, we'll see. I kept the weight lower to give my hands time to re-accommodate to the stretch.

Saturday, April 11, 2009

Bridging the Weekend

In the spirit of improving my mobility work, I adjusted my training sessions for Friday and Saturday.

Friday
Wrestle with stall mat for 20 minutes, trying to carry it
Carry stall mat into basement with wife
Two 1/3 mile sprints
3.5 mile walk

Saturday
Warm Up with 12k Kettlebell
Turkish Get Ups - 3/3 x 12k, 16k, 16k

I plan to return to my normal training schedule on Monday.

Wednesday, April 8, 2009

Upper in the Basement

Tired this evening. I kept it brief.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 20k, 24k, 28k; 3/3 x 32k
KB Press - 8 x 16k's; 5 x 20k's; 1 x Push Press with 24k's
Pull Ups - 3 x BW, BW, BW, BW
Titan's Telegraph - 10 x 10lbs, 15lbs, 17.5lbs, 15lbs

I got a video of myself on the 28k snatch set. My upper back has taken on a rounded posture I am not happy with. I think it comes from my lack of split squats, Turkish get ups, and thoracic spine mobility work. My knees dislike turkish get ups on concrete. I need to bring a stall mat into the basement. Improving my computer posture would also help.

Now that my strength is back, I've got high protein days planned for tomorrow, Saturday and Monday. Body weight is 156 going into the 5 day sprint. We'll see where it ends up.



Tuesday, April 7, 2009

Lower in the Basement

I am struggling with motivation. It does not seem to matter:

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 24k's, 24k's, 24k's
Deadlifts with Band - 8 x 60k, 185lbs, 90k, 90k
Leg Raises - 8 x BW, BW ,BW
Grippers - Reps on Trainer, #1, BBSA
Windmills - 3/3 x 12k, 12k

I am in PR territory on the box squats. The sets are taking a lot of effort and hard to get mentally up for. Everything else was reasonable.



Saturday, April 4, 2009

Upper in the Basement

I slept most of the day, but made time for some training.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 20k, 24k; 7/7 x 28k, 28k; 1/1 x 32k
Double KB Press - 8 x 16k's; 5 x 20k's, 20k's, 20k's
Incline Push Ups - 8 x BW, BW
Renegade Rows - 8/8 x 20k, 20k
Cool Down - Walk 1.5 miles

My pressing strength needs to catch up to my snatching, but nothing new there. My overall strength and endurance are bouncing back. Weight is holding steady around 156, and I'll be in a position to tighten my eating back up during the latter half of the coming week.

Thursday, April 2, 2009

Lower in the Basement

Feeling stronger and more rested:

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's; 5 x 24k's; 8 x 20k's; 5 x 24k's
Deadlifts w/ Band - 8 x 60k, 85k; 5 x 90k, 90k, 90k
Leg Raises - 8 x BWish
Reps on Grippers - Trainer, #1, BBSA

Overall a fine session. I am bouncing back while holding my weight steady at 156. It turns out one of the cats has been disrupting my sleep. I locked them out of them bedroom over the last two nights and feel much better. Stupid cats.

I'll continue eating normally through next Wednesday. I might go high protein on Thursday and Saturday of next week.