1/17/13 Thursday January 17, 2013

In Spokane for work - different training day as a result (inside a gym).


6:30am - Joint mobility drills - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm

1H SW L/R with 40 lbs 2X (20)

7:15am - Focus on combining PPR, C&PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

DL with 135 lbs, 2X (5) (light, just a warm-up)

The following was done for 4X:

PPR - 40 lbs L/R, 5
C&PP - 40 lbs L/R, 5
P/U (strict) - 5X

Finisher:

SN with 30 lbs, L/R alt 7,6,5,4,3,2,1
Push-ups (P-U) - mix of raised P-U, tapping shoulders with one hand, focus on really driving with the lats.

8:00am - Complete

Notes -
This was a very solid training session. The supersetting of a press followed by a pull (PPR to P/U) is something I have wanted to try.  The P/Us were EASY and I have not trained these in forever.  The SN finisher also felt very good.  Nice to be able to mix things up just a bit and get creative while on the road.

1/15/13 Tuesday January 15, 2013

6:00am - Joint mobility drills - 30 minutes

6:30am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

7:00am - Training session with Ross - Focus on PPR and C&PPR, DB SW

Warm up -
TGU 24kg, single each arm
DB DL 44/40 kg (ASym), 5, 1H alternating, 5 each arm
DB BU Sq 16 kg, 2
TK SSPR with 16kg, 5 each arm

We worked on a "helper" drill to cue correct ab contraction for the PPR.  This involved laying on my back on the ground and touching hands to opposite feet in a bicycle motion, keeping my neck long.

The following combination was done as follows, waiving the weights between 20 and 24 kgs for 3X per weight:

3X (alternating from 20 to 24):
DB SW 20kg, 5
PPR 20kg, 5

3X

DB SW 24kg, 5
PPR 24kg, 5

Finisher - did 10X 2H SW with the 40 kg - felt super light and easy.


8:15am - Complete

Notes -
DB SW with 24s felt very very good and the PPR is improving for certain, getting better connection between the hinge and push up with the bell.  Given that I had done PPR and C&PPR the day before, this was lot of pressing, and I did not feel much fatigue.  

1/16/13 Wednesday January 16 ,2013

5:15am - Joint mobility drills - 30 minutes

5:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 1, 20 kg, 1

TGUs (all done back to back with no rest):

20 kg, 2 L/R
24 kg, 2 L/R
28 kg, 1 L/R

6:30am - Complete

Notes - Had to do a lot of stretching on joint mobility - pretty tight from the previous 2 days of PPR.

Definite improvement on the TGUs from the previous week, and was able to rep with the 20 and the 24 very easily.  Once I get a couple of reps on the 28, I will move to try for a 1RM with the 32.  Probably about 2-3 weeks from now.  Shoulders felt extremely good all day after the TGUs.