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.

4/19/13 Friday April 19, 2013 (PPR, P/U)

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


8:15am - Joint mobility drills - 30 minutes

8:45am - 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


9:00am - 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:
TGUs with 40 lbs - 3X L/R
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, mixed with reverse grip) - 5

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

9:30am - Complete

Notes -
Was out to 3:30am partying with co-workers - it was a major success just to make it to the gym today:)  Actually ended up being a very good session as I got into some overhead for the first time in weeks.  I just felt like it would be ok to do a a few sets of PPR and some P/U, and frankly everything was very good, did not notice my left shoulder, forearm or elbow acting up at all on anything I did.  Very nice.  I also thought the warm up with overhead walks and rack walks was pretty cool.  I think doing this at home, as well as more farmer carries, is something I need to incorporate.  My training set up is a bit constrained for that but I think I just need to open the back gate and do some walking around my back yard, particularly when it is sunny (well, it is Seattle - when it is not raining :) ).

4/18/13 Thursday April 18, 2013 (DB 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 -DB SW, 16s, 20s, 24s, alternating sets of 10

Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
GSq, 32kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK PR with 16kgs, 5 (noticed continued improvement in the press on the left side - this is very good)

SW session 5X for the following combo:

DB SW 16s, 10
DB SW 20s, 10
DB SW 24s, 5, 5

A total of 150 reps.

7:00am - Complete

Notes - A clear progression forward from a week ago.  The 16s felt positively ridiculously light, the 20s, very comfortable, and the 24s - strong.  I decided to divide the 24s into sets of 5 which was a good call.  Doing so allowed me to get some great, very strong reps in.  When I can do 24s for sets of 10 and even 15, I will really be looking at significant strength gains.  For now, technique has to be paramount.  A great training session all around.

4/17/13 Wednesday April 17, 2013 (DB CL to SQ complexes)

7:45am - Joint mobility drills - 30 minutes

8:15am - 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

8:30am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 50 reps CL / 50 SQ

Warm up -

GSq, 20kg - 5, 24 - 5, 32 kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

100 total reps, 50 of each movement:

3X:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5

DB CL, 24s, 5
DB SQ, 24s, 5


1X to get to 50 each CL / SQ:

DB CL, 16s, 5
DB SQ, 16s, 5


9:10am - Complete

Notes -
A great complex, and improvement seen from a week ago, as well as getting stronger bringing in the 24s successfully.  Nothing gets the heart pumping like DB 24 SQs - wow.  Had a huge pump after this workout. Very focused on technique, using the "hike" technique to come out of the hole on the SQ (power breathing exhale), and just good stuff here today.  

4/16/13 Tuesday April 16, 2013 (TGUs)

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 - 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)

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

16 kg, 2 L/R
20 kg, 1 L/R
24 kg, 1 L/R
28 kg, 1 L/R (had not done this heavy in awhile - felt really good, solid)

7:00am - Complete

Notes - Didn't get in multiple reps with the 20 or 24 due to time but did get to the 28, which felt awesome.  It is really clear to me that the consistent TGU work is doing a lot of good for the shoulders.  I am definitely going to keep at this.  Time for the 32 to come out on Friday this week.