Tuesday, June 30, 2009

Lower in the Basement

On vacation this week, took the past few days easy. Breaking back into the training, again:

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 24k, 16k's, 16k's, 16k's
Axle Deadlifts w/ Bands - 8 x 73lbs; 5 x 161lbs, 161lbs, 161lbs
Split Squats - 8/8 x BW, BW, BW
Leg Raises - 8 x BW, BW, BW
Titan's Telegraph - 8 x 10lbs, 15lbs, 20lbs
Lever - light work to the front and rear

No complaints, but I need to loosen up.

Wednesday, June 24, 2009

Lower in the Basement

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatch - 8/8 x 12k

Work
Front Squats to Box - 8 x BW, 20k, 73lbs, 73lbs, 73lbs
Axle Deadlifts w/ Band - 8 x 73lbs; 5 x 161lbs, 161lbs, 161lbs
Leg Raises - 8 x BW, BW
Grippers - Reps on Trainer and #1

I am dealing with severe inner thigh soreness. This session hurt, but the movement will do me well.

Monday, June 22, 2009

Upper in the Basement

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k

Work
Turkish Get Ups - 3/3 x 10k, 35lbs, 50lbs; 1/1 x 24k, 24k, 24k
KB Snatches - 8/8 x 16k, 20k, 20k, 20k
Renegade Rows - 5/5 x 16k, 16k, 16k
One Arm Press - 5/5 x 35lbs
One Arm Push Press - 3/3 x 50lbs
Grippers - Reps on Trainer, #1, BBSA

Movies on Netflix have made it back into the program. My workouts become long, but I do them.

Sunday, June 21, 2009

Lower in the Basement

Warm Up
Two Arm Swing - 12 x 12k
One Arm Swing - 12 / 12 x 12k
KB Snatch - 8/8 x 12k

Work
Squat - 8 x BW, 12k, 24k, 73lbs, 73lbs, 73lbs
Axle Deadlift - 5 x 73lbs, 161lbs, 161lbs,161lbs
Split Squat - 5/5 x BW, BW, BW
Leg Raises - 8 x BW, BW
Grippers - Reps on Trainer and #1

Sunday, June 14, 2009

Every Other Day

While I was a little tired from Friday, my morning was wide open:

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k, 16k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 35lbs; 3/2 x 50lbs; 1/1 x 24k, 24k, 24k
Axle Deadlifts - 5 x 73lbs, 161lbs, 161lbs, 161lbs
Renegade Rows - 5/5 x 16k, 16k, 16k
Grippers - Reps on Trainer and #1

Notes
1. Turkish Get Ups with Kettlebells vs. Dumbbells - Equal but different, I'll do them both.
2. Going to alternate the axle deadlift with kb snatches. The balance is good for my body.
3. Renegade rows are required to prevent chronic shoulder pain. Easing off on pressing for now.

Headed out for a couple mile walk. Stretched last night, will probably stretch again tonight.

Friday, June 12, 2009

Basement Lifting

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k, 16k

Work
Turkish Get Ups - 3/3 x 10k, 35lbs, 45lbs; 1/1 x 60lbs
Axle Deadlifts - 5 x 73lbs, 161lbs, 161lbs, 171lbs
Renegade Rows - 5/5 x 16k, 16k, 16k
KB Overhead Press - 5 x 16k's, 16k's, 16k's

I need the renegade rows for shoulder health.

Wednesday, June 10, 2009

Slightly More

Workouts are trending to every second or third day, but brief.

Warm Up
Two Arm Swings - 12 x 16k
One Arm Swings - 12/12 x 16k
KB Snatches - 8/8 x 16k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 35lbs, 45lbs; 1/1 x 28k
DO Axle Deads - 5 x 73lbs, 161lbs, 161lbs, 161lbs
One Arm Press - 8/8 x 35lbs

Dumbbells are much harder than kettlebells when doing Turkish Get Ups. I am developing a preference.

Monday, June 8, 2009

New Dumbbells

Sunday I traded off some old sports equipment and got a set of standard spin lock dumbbells. I did not like failing on the 60lb turkish get up Saturday, but it showed me the dumbbell get ups are harder to stabilize.

Tonight I proved it.

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 40lbs, 40lbs
DO Axle Deadlifts - 5 x 136lbs, 156lbs, 156lbs

I finally brought my axle in from the garage. I am not sure where my lifting is going right now, but I do know my interest in heavy deadlifts is limited. The axle is a suitable alternative.

I have culled a number of tangential distractions from my lifestyle.



Saturday, June 6, 2009

Get Ups

Warm Up
Two Hand KB Swings - 12 x 12k
One Arm KB Swings - 12/12 x 12k
KB Snatch - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 16k; 24k, 24k; Fail x 60lb dumbbell


My focus remains adrift. I might stretch tonight and will probably run tomorrow.



Tuesday, June 2, 2009

Another Short One

Warm Up
Two Hand KB Swings - 12 x 12k
One Arm KB Swings - 12/12 x 12k
KB Snatch - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 16k; 2/2 x 24k, 24k; 1/1 x 24k
Run 2.5 miles
Walk 2.5 miles

I video recorded myself on the 24k get ups. My form stinks.