Thursday October 30th wrap up

Awesome night tonight. Felt strong and powerful:

Started out with old school, heels together, body straight, strict military presses.

Hit 8 sets of 10, 1 set of 9 and 1 set of 7 with 135 pounds.

Then moved on to 1-arm lateral raises for 3 sets of 10 on each side with the 53 pound kettlebell.

From there I hit 5 sets of 8 for Kneeling Barbell Curls with 95 pounds.

Then I nailed 3 sets of 10 each for the no rest period midsection work of Good Mornings (using 205 pounds) and Weighted Sit-ups (using bodyweight plus an additional 225 pounds).

Felt really good!

Wednesday October 29th: Wrap up

Today I started out with 5 sets of 10 reps for neck work in all 6 directions.


Then I hit 5 sets of 6 reps for both Reverse wrist curls and 1-arm wrist curls.


Followed that with 3 sets of Timed Barbell Holds


Then hit 3 sets of Timed weight plate, plate pinches.


After that    I hit 10 rounds of Rope Skipping Sprints following a 30 seconds on/ 30 seconds off protocol.


Great stuff.

Tuesday October 28th wrap up

Tonight's session was really run. Started out with:


1.) Straight arm Lat Pulls (Front lever pull to inverted hand) and pull up combo. Hit 4 sets of As many as I possibly could.


Then moved on to:


2.) 1-arm  Stacked Kettlebell Bent Rows. Hit 4 sets of 10 reps per side


Then hit:


3.) Power Cleans from the hang for 3 sets of 10 reps.


And finished with


4.) The no rest midsection training of 3 sets of weighted planks super setted with 3 sets of weighted v-ups.


Awesome stuff!

Week 2: Monday October 27th wrap up

Brutally tough is the only way to describe tonight's training.

We started out with 3 progressively heavier sets of 10 reps for back squats. I hit 225, 295, and 335 respectively.

Then it was time for the prime time show. 10 sets of 10 reps of deadlifts with limited rest time in between sets.

This was awesome. I nailed 7 sets of 10, 2 sets of 8 and didn't get the final set at all. Used 335 pounds.

Followed this one up with 3 sets of 10 reps in Jumping Deadlifts and nailed them hard with 225 pounds.

An awesome night of training.

Friday October 24th wrap up

Tonight's training was awesome.

Started out with 3 sets of 8 reps for controlled dips on the parallel bar, really making sure that the pecs were doing the majority of the work. Nailed them with bodyweight plus 65 pounds.

Then came body flies on the jungle gym. Really focused on the stretch position (held that for a few seconds) and the completely contracted position (held that for a few seconds). Awesome stuff. Nailed 3 sets of 10 with bodyweight.

Then moved onto feet elevated push ups with the feet at an even higher incline than normal. Nailed 3 sets of 8 with bodyweight plus 110 pounds.

Followed that up with some slow motion Larry Scott style lying triceps extensions. Hit 3 sets of 6 with 65 pounds.

Then it was time for the no rest midsection training. Nailed 3 sets of 60 seconds in the plank (with bodyweight plus 65 pounds) super setted with 3 sets of 8 reps for v-ups with bodyweight plus 40 pounds.

A great session.

Thursday October 23rd wrap up

Tonight's training was a killer.

Started out with 10 sets of 10 reps for Push Presses on the schedule, but it turned into.

3 sets of 10 reps, 2 sets of 9 reps, 1 set of 8 reps with 155 pounds. Followed by 1 set of 8 reps with 150 pounds and 1 set of 8 reps with 145 pounds. Then I called it good and didn't do the last 2 sets.

Didn't really feel like I had any power or speed tonight. Oh well, next time I'll look to crush it.

After that, the rest of the training went really well.

Hit 3 sets of 1-arm lateral raises for 10 reps per set and per side with a 45 pound weight plate.

Then hit 5 sets of Kneeling barbell curls with 95 pounds. Hit 3 sets of 8 reps, 1 set of 7 reps and 1 set of 6 reps.

Fought hard for everything during this session, so, even though I'm not pleased, I can honestly say that I gave it my all. So, overall a great session.

Wednesday October 22nd wrap up

Started out today with neck work:

Hit the following:

1a.)  Forward neck flexion:  5 sets of 10 reps against 45 pounds
1b.)  Backward neck flexion:  5 sets of 10 reps against 45 pounds
1c.)  Side neck flexion (left):  5 sets of 10 reps against 25 pounds
1d.)  Side neck flexion (right):  5 sets of 10 reps against 25 pounds
1e.)  Side neck looking (left):  5 sets of 10 reps against body
1f.)  Side neck looking (right):  5 sets of 10 reps against body


That was in the morning.

Then, in the evening I hit this:

1a.)  Reverse wrist curls:  5 sets of 10 reps with 65 pounds
1b.) 1-arm Barbell wrist curls:  5 sets of 10 reps per side with 95 pounds.

2.)  Barbell Holds for time:  3 sets of As Long As Possible (ALAP) with     275 pounds.

3.)  Plate Pinch Holds:  3 sets of AS Long As Possible per side with two 10 pound plates.

4.) Rope Skip Period:  Skipped for 1 minute, rested for 1 minute, skipped for 2 minutes, rested for 1 minute, skipped for 3 minutes, rested for 1 minute, skipped for 2 minutes, rested for 1 minute, skipped for 1 minute.

A great day of training.

Tuesday October 21st wrap up.

Alright, for tonight's training session I went a little different than I did last cycle. Started out with a killer combo move on the rings. Start in a dead hang. Then, using nothing but your lats, perform a straight arm lever until you hit an inverted hang. Slowly lower back to the dead hang and then do a slow pull up. Repeat until you can't do any more. Great movement. And that just started out the work out.

Here's the full thing:

1.) Front Lever Pull/ Pull up combo on the rings:  4 sets of As Many As Possible (AMAP) using bodyweight.

2.) Stacked Kettlebell 1-arm Bent Over Rows:  4 sets of 10 reps on each side with 108 pounds.

3.)  Barbell Power Cleans from the Hang:  3 sets of 10 reps with 135 pounds.

4a.) Planks:  3 sets of 1 minute with bodyweight plus 65 pounds
4b.) V-ups:  3 sets of 12 reps with bodyweight plus 30 pounds.

No resting between the movements for 4a.) and 4b.).

There you have it, a great night of training.

Monday October 20th wrap up!

Ah, the first session of the new cycle. You have to love it.

My camera ran out of batteries before I could really get anything filmed, so, here's the wrap up of the first session back.

1.) Deadlifts:  3 sets of 10 reps with 245 pounds, 295 pounds and 335 pounds respectively. Rested about 90 seconds between sets.

2.) Back Squats:  10 sets of 10 reps using 335 pounds the entire time. Rested about 90 seconds between sets.

It was an incredible training session, and both Melissa and I really fought hard for every single rep.

Awesome first day of the cycle.

Thursday October 16th, continuing to deload and back off

Tonight was a blast. I grabbed a pair of clubbells, set the timer for 20 minutes and did a non-stop 20 minutes of club work. Started with parries into 2-hand parries into mills into swipes into iron crosses into Gama's defense into bullwhips into shield casts. Then repeated, then repeated again. Fun stuff.

Wednesday October 15th, more back off week fun

Aside from my morning joint mobility and stretching I took tonight off.

Tuesday October 14th: Back off week continues

For tonight's session I stuck with the kettlebell idea and nailed a nice 10 minute round of jerks with the 53 pounders then hit 200 1-arm swings. Felt awesome

Back Off Week! Monday, October 13th: Wrap up

Wrapping up the first day of the back off week, working some Kettlebell Sport stuff!

Friday part 5: midsection

Nailing the planks and the v-ups with bodyweight plus 65 pounds (planks) and bodyweight plus 30 pounds (v-ups).

Friday part 4: Triceps extension push-ups

Hitting the final set with bodyweight plus 80 pounds.

Friday part 3: Parallel Bar Dips

Moved up to bodyweight plus 45 pounds here. Feeling really awesome!

Friday part 2: Feet elevated Push ups

Nailing the final set of these. Using bodyweight plus 120 pounds.

End of Week Six: Friday October 10th part 1: Atlas Push-ups

Jumping up in weight to bodyweight plus 110 pounds. Feeling pretty darn good.

Thursday part 4: Midsection

You all know the drill by now: 3 sets of Good Mornings and 3 sets of Weighted Sit-ups with no resting between any of it. Used 200 pounds for the Good mornings and 200 pounds for the Sit-ups. Hit 3 sets of 10 for the Good Mornings and went 10, 10 and 15 for the Sit-ups.

Thursday part 3: Barbell Concentration Curls

Upped the weight, cut the rest and nailed these too. Here's the 5th and final set of barbell concentration curls.

Thurday part 2: lateral raises

Hitting the lateral raises strongly!

Thursday October 9th part 1: Strict Military Press

Hitting the 10th of 10 sets of 10 reps in the old school version of the strict military press. Jumped up in weight, cut down on the rest and nailed it.

Tuesday part 4: midsection

Ripping up the midsection work with 55 ponds on my back during the planks and 30 pounds above bodyweight on the v-ups. Feeling strong.

Tuesday part 3: Clean Grip High Pulls

Hell Yeah, upping the weight, cutting down the rest, and nailing them!

Tuesday part 2: bent rows

Feeling like a beast!

Tuesday October 7th part 1: 1-arm pull ups/ V-sit pull-ups

These are feeling really strong and good. Here's the final set.

Monday part 4: midsection

Tonight was supposed to be weighted sit-ups night, but it didn't happen. Here's why!

Monday part 3: Lunges

Nailing all 3 sets of 10 on each side for lunges. 2-53 pound kettlebells are the resistance.

Monday part 2: Deadlifts

Just like the squats last week, we upped the weight, cut down on the rest time and nailed all 10 sets of 10 reps. Here's the 10th set. 325 pounds on the bar.

Monday October 6th part 1: Back Squats

Hitting 3 sets of 10 reps pretty easily with 325 pounds.

Friday part 5: midsection

Nailing the final set of the no rest round of midsection training: 3 sets of 60 seconds for planks (bodyweight plus 55 pounds) and 3 sets of 10 for v-ups (bodyweight plus 30 pounds) with no rest in between.

Friday part 4: Triceps Extension push ups

These are feeling strong. Hitting the final set with bodyweight plus 80 pounds.

Friday part 3: Parallel bar dips

Loving the dips. Hitting the final set with bodyweight plus 30 pounds.

Friday part 2: Feet elevated push ups

Hitting the final set hard with bodyweight plus an additional 110 pounds.

Friday October 3rd part 1: Atlas Push ups

Killing the final set of atlas push ups with bodyweight plus 100 pounds.

Thursday part 4: midsection

Nailing the final round of 3 sets of good mornings (using 165 pounds) and 3 sets of sit-ups (using 180 pounds) with no rest.

Thursday Part 4: Barbell Concentration Curls

The 5th of 5 sets of 10 reps!

Thursday part 2: Lateral Raises

Here's the 3rd and final set of lateral raises!

Thursday October 2nd part 1: Push Press

Nailing the 10th of 10 sets of 10 reps in the push press!

Tuesday part 4: midsection

Kicking booty on the planks and the v-ups!

Tuesday part 3: Clean Grip High Pulls

Nailing them pretty well with added weight.

Tuesday part 2: Bent Rows

Doing my best Dorian Yates on this one.

Tuesday September 30th part 1: 1-arm pull ups/ V-sit pull-ups combination

These are feeling strong.