03 May 2009
Bending and Pistols
09/05/09 12:21
Bending
3 GR5 Bolts
Pistols
- Pistols were done standing on a reebok core board
12 kg. 1x3/3
16 kg. 13/3
- For the heavier pistols I switched to airborne lunges for the left leg. I’m still being wary of the knee.
24 kg. 5x1/1
Card Tearing
Split a deck and tore each half. Full deck tears are incredibly hard right now. This is normal after a big peak like I had, but part of it is technique. I just need to tune it up.
Scrolling
1/4x3 feet.
10 minutes
Not really scrolling in the strict sense, just bending it in weird shapes over and over.
3 GR5 Bolts
Pistols
- Pistols were done standing on a reebok core board
12 kg. 1x3/3
16 kg. 13/3
- For the heavier pistols I switched to airborne lunges for the left leg. I’m still being wary of the knee.
24 kg. 5x1/1
Card Tearing
Split a deck and tore each half. Full deck tears are incredibly hard right now. This is normal after a big peak like I had, but part of it is technique. I just need to tune it up.
Scrolling
1/4x3 feet.
10 minutes
Not really scrolling in the strict sense, just bending it in weird shapes over and over.
Deadlift and Press
08/05/09 20:25
Deadlift
280 1x5
255 1x5
230 3x5
Double Press Ladder
2x20 kg.
3 ladders, 5 rungs
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Didn’t go all out on the deads this time as my back has felt a little tricky this week. I’m not sure if it’s anything, but best to play it safe.
I’ve switched out the side press for double pressing ladders in the style of RTK. Straight up, I’m just not digging the side press. That’s all. No really good reason other than that. Since the double pressing ladders achieve my purpose as well, I’ve switched out.
280 1x5
255 1x5
230 3x5
Double Press Ladder
2x20 kg.
3 ladders, 5 rungs
---
Didn’t go all out on the deads this time as my back has felt a little tricky this week. I’m not sure if it’s anything, but best to play it safe.
I’ve switched out the side press for double pressing ladders in the style of RTK. Straight up, I’m just not digging the side press. That’s all. No really good reason other than that. Since the double pressing ladders achieve my purpose as well, I’ve switched out.
Scrolling
06/05/09 22:56
Just spent about a half hour working on a 3 foot by 1/4 piece of CRS bending it back and forth, all sorts of odd angles. I like this a lot.
Jerks and Snatches
05/05/09 14:07
I was trapped at home today so I worked on Jerks and Snatches. I’m still on the PTTP template, but I think this will work well. Two days of DL and SP, one day of jerks and snatches, two days of rest, and two days of Aux. strength work.
Jerks
32 kg.
7x5/5
Snatches
24 kg.
8x10/10
---
Everything felt good. Snatches were really good and I was never tired. I’m going to work up on these until I can hit 20/20 easily for my whole snatch test. I got the word this weekend that I’ll be an Assistant Instructor at the RKC in San Diego this August. All instructors have to pass the new snatch test, which is 100 reps in 5 minutes regardless of bodyweight. I’ll do it easily.
Below is some video of my Jerks. If you have any constructive criticism leave it on youtube. These were GS style.
Jerks
32 kg.
7x5/5
Snatches
24 kg.
8x10/10
---
Everything felt good. Snatches were really good and I was never tired. I’m going to work up on these until I can hit 20/20 easily for my whole snatch test. I got the word this weekend that I’ll be an Assistant Instructor at the RKC in San Diego this August. All instructors have to pass the new snatch test, which is 100 reps in 5 minutes regardless of bodyweight. I’ll do it easily.
Below is some video of my Jerks. If you have any constructive criticism leave it on youtube. These were GS style.
Aux. Work
04/05/09 22:56
Did some light auxiliary work.
Bent a yellow and blue nail DO, then a yellow reverse grip. Very hard, but that’s progress.
Ripped a deck of cards.
Bottoms up cleans with a 10 second hold. 24 kg. left, 28 kg, right. Three rounds.
Various 8 pound sledge swings.
Pinch lever with 12.5 on the end.
Scrolled a 3 ft. by 3/16 inch piece of CRS. Easy. I’ll move up to the 1/4 inch stuff.
Bent a yellow and blue nail DO, then a yellow reverse grip. Very hard, but that’s progress.
Ripped a deck of cards.
Bottoms up cleans with a 10 second hold. 24 kg. left, 28 kg, right. Three rounds.
Various 8 pound sledge swings.
Pinch lever with 12.5 on the end.
Scrolled a 3 ft. by 3/16 inch piece of CRS. Easy. I’ll move up to the 1/4 inch stuff.
Deadlift and Side Press
03/05/09 11:46
This was the first day of a PTTP style template focused on deadlifts and presses. I used the Bear alteration to add some more mass to assist me in pressing the Beast at some point, and because I like being bigger within reason.
Deadlift
275 1x5
250 1x5
225 10x5
Side Press
45 5x5/5
----
I started off pretty conservatively with the Deadlift and Side Press poundages, and that paid off. The 10 sets of 5 reps at 225 ended up being a beating. I’m still getting a feel for the side press, but I’ll start upping the weight on that soon.
Deadlift
275 1x5
250 1x5
225 10x5
Side Press
45 5x5/5
----
I started off pretty conservatively with the Deadlift and Side Press poundages, and that paid off. The 10 sets of 5 reps at 225 ended up being a beating. I’m still getting a feel for the side press, but I’ll start upping the weight on that soon.