4/30/13 Tuesday April 30, 2013 (TGUs)

5:30am - Joint mobility drills - 30 minutes


6:00am - 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

Could not start training due to a 7am meeting in Issaquah.  Decided to train a few TGUs late in the afternoon, very unusual for me.

5:00pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R, 20 kg, 5 L/R
Windmills with 20 kg, 3X L/R

TGUs (all done with each arm back to back with no rest between arms):

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

7:10am - Complete

Notes - Well I thought these went pretty well.  I had received some chiropractic after my training session on Monday and that seemed to calm the left side down a bit.  However I noticed that I was pretty tight starting this training session, and afterwards, still felt very tight in the forearm, etc.  Probably was a dumb idea to even do the session - resting would have been a better idea.  The reps felt pretty good though at the time.

4/29/13 Monday April 29, 2013 (2H SW)

5:30am - Joint mobility drills - 30 minutes

6:00am - 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

6:15am - Training session -2H SW, ETK PM style

Warm up -
GSq, 16kg, 5
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5

SW session:

2H SW 24 kg, 10 (1X)
2H SW 32 kg, 20 (5X - 100 reps)
2H SW 32 kg, 15 (5X - 75 reps)

6:50am - Complete

Notes - Main thing noticed here was that the left forearm really tightened up on me at the end of this session and afterward.  I think 20 rep sets are too high for and fatigued the grip too much, irritating my left forearm/elbow issues.  Damn this is frustrating.  Going to really have to watch what I am doing.  Probably time to dial way back down again, and just focus on short, crisp sets with lighted weights until I can fight through this rough patch with the left side.  Very frustrating.

4/26/13 Friday April 26, 2013 (TGUs)

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

6:45am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R, 20 kg, 5 L/R (Again, press seems to be improving, less noticeable with left shoulder/elbow)
Windmills with 20 kg, 3X L/R (really went for this and got my hand pretty low on my leg, keeping a very straight leg supporting the bell - felt good.  Lowest I have ever done with the off hand.  I want to keep working to get that all the way to touching the ground, then I will go up a bell size and start over.)

TGUs (all done with each arm back to back with no rest between arms):

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

7:10am - Complete

Notes - I had originally thought about getting out the 32 but I got pretty bad sleep the night before, and was feeling tired.  I also in the back of my mind want to rep out a little bit with 24 and 28 and see if I can work up to a set of 3 L, 3 R at least with the 24 before going to heavy singles with the 32.  So the goal this week will be to get in those reps with the 24 and see how it feels.  After practicing the TGUs so much more over the last several weeks, I am feeling good with the movement again and moving the 24 and the 28 for the singles was very strong.

4/25/13 Thursday April 25, 2013 (DB SW)

5:45am - Joint mobility drills - 30 minutes

6:15am - 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

6:30am - Training session -DB SW, 20s, 24s, alternating sets of 10

Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R

SW session 6X for the following combo:

DB SW 20s, 10
DB SW 24s, 10

A total of 120 reps.

7:00am - Complete

Notes - First time I have done sets of 10 with the DB 24s, and they were not difficult.  That was very cool. After 120 reps, I felt good and decided to come to a comfortable stop since my kids were up and messing around.  This was good progress.  I feel I am ready to add short sets of DB 28s next week, which would be the first time of doing any serious training with DB 28s.  I'll start with sets of 3 and see what that feels like, but will not going higher than sets of 5. Should be interesting.  I think it will feel pretty heavy.

4/24/13 Wednesday April 24, 2013 (PPR, P/U)

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


7:15am - Joint mobility drills - 30 minutes

7:45am - 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


8:00am - Focus on combining PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

Warm-up:
Overhead walks with the 40 lbs
Rack walks with the 40 lbs

The following was done for 3X:

PPR - 40 lbs L/R, 8
P/U (strict) - 5

Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 20 overall.

8:30am - Complete

Notes -
Just like last Thursday, was out to 3:30am partying with co-workers - it was a major success just to make it to the gym today:)  Basically just replicated that training session and this felt just fine, particularly in the circumstances.  The walks felt good, the OH position even more comfortable.  Starting to get a better groove on the PPR as well, where it feels more connected between the bell in the rack, elbow connected to the hip, driving the bell up with the knee dip as opposed to muscling it up with the arm.

4/23/13 Tuesday April 23, 2013 (TGUs, OH and rack walks)

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


7:15am - Joint mobility drills - 30 minutes

7:45am - 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


8:00am - Focus on TGUs, then doing some OH and rack walks.

The following was done for 2X:

TGU - 40 lbs 3 L, 3 R


Overhead walks with the 40 lbs
Rack walks with the 40 lbs


Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 20 overall.

8:30am - Complete

Notes -
TGUs felt good and actually by the end of rep 3 on each arm for each set, was definitely feeling it from being under the load for that long.  I don't often go past singles with TGUs so this experiment was a good one.  I could see TGUs for reps with a 24 being a great training session.

4/22/13 Monday April 22, 2013 (2H SW)

5:30am - Joint mobility drills - 30 minutes

6:00am - 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

6:15am - Training session -2H SW, ETK PM style

Warm up -
GSq, 16kg, 5
GSq, 24kg , 5
GSq, 32kg, 5 (extra GSq to get ready for SW)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5

SW session:

2H SW 24 kg, 10 (1X)
2H SW 32 kg, 15 (11X - 165 reps)

6:50am - Complete

Notes - Clearly easier than a week ago.  Good progress.  Doing more SW is just great for me all around, it seems clear.  Have to keep working on reducing the rest periods but about 150-175 reps feels like the right amount of reps.