24 May 2009
Low Volume Presses
29/05/09 10:51
Mil Press (Single Arm)
32 kg. 6x1/1
Mil Press (Double Bells)
2x28 kg. 3x1
32 kg. 6x1/1
Mil Press (Double Bells)
2x28 kg. 3x1
High Volume Pistols
28/05/09 12:22
Pistols
Bodyweight
6 ladders of 3 rungs
36 pistols per leg
Bottoms Up Cleans
32 kg. 1x3R/0L
28 kg. 1x3/3
24 kg. 1x3/3
Pinch Lever Block
12.5 in the middle
3x3/3
Assorted Yellow and Blue Nails Bent
---
Not as high volume as I’d like on the pistols, but I’ll take it. I prefer doing these in ladders, makes it more palatable. I started with a 12 kg. but soon realized it was easier than bodyweight because of the counterbalance, so I dropped the bell. I’ll build up to 100 per leg on these, I just wanted to be able to walk this weekend. Knees still feel great an hour later.
I dropped to the 24 kg. on the bottoms up cleans as I was getting solid holds on the 32 kg. with my right, but not my left. I need to even everything out and attack my weaknesses.
Bodyweight
6 ladders of 3 rungs
36 pistols per leg
Bottoms Up Cleans
32 kg. 1x3R/0L
28 kg. 1x3/3
24 kg. 1x3/3
Pinch Lever Block
12.5 in the middle
3x3/3
Assorted Yellow and Blue Nails Bent
---
Not as high volume as I’d like on the pistols, but I’ll take it. I prefer doing these in ladders, makes it more palatable. I started with a 12 kg. but soon realized it was easier than bodyweight because of the counterbalance, so I dropped the bell. I’ll build up to 100 per leg on these, I just wanted to be able to walk this weekend. Knees still feel great an hour later.
I dropped to the 24 kg. on the bottoms up cleans as I was getting solid holds on the 32 kg. with my right, but not my left. I need to even everything out and attack my weaknesses.
Deadlift and Pressing
26/05/09 23:38
Pressing Ladders (Single Kettlebell)
28 kg. 5 ladders of 3 rungs
Deadlift
310 1x5
285 1x5
Pull Ups
BW 5x5
---
Presses felt good. I really worked the negatives and sorted out a few issues to include sitting the handle lower in my palm, right on the heel. Big difference. I know I can hit ladders of 5 on these without much issue.
I’ve been on the Bear/PTTP for a little over 4 weeks now and will be folding over into Kenneth’s Beast Tamer Protocol again. I’ll be continuing to work the deadlifts on the low volume pressing day to keep moving forward toward my 2.5xbodyweight goal. The main reason I was laying off this program was my inability to do pistols on my left leg, but I hit GTG all day today and the left knee is now about 95% and getting better everyday.
Last time this didn’t work so well for me, but I was too wrapped up in numbers. This time I’m setting the ego aside and doing it right.
28 kg. 5 ladders of 3 rungs
Deadlift
310 1x5
285 1x5
Pull Ups
BW 5x5
---
Presses felt good. I really worked the negatives and sorted out a few issues to include sitting the handle lower in my palm, right on the heel. Big difference. I know I can hit ladders of 5 on these without much issue.
I’ve been on the Bear/PTTP for a little over 4 weeks now and will be folding over into Kenneth’s Beast Tamer Protocol again. I’ll be continuing to work the deadlifts on the low volume pressing day to keep moving forward toward my 2.5xbodyweight goal. The main reason I was laying off this program was my inability to do pistols on my left leg, but I hit GTG all day today and the left knee is now about 95% and getting better everyday.
Last time this didn’t work so well for me, but I was too wrapped up in numbers. This time I’m setting the ego aside and doing it right.
Assistance Work
25/05/09 12:04
Bending
One grade 5 bolt DO
Two Yellow Nails Reverse Style
Various Nails and bolts DO
Sledge leverage
10 lbs. 1x1/1
Bottoms Up Cleans
32 kg. 1x3/3
Blob work w/ 26 lbs.
---
Short and sweet. I’m working more on my reverse style bending as I know bringing up my reverse and DU will help my overall grip strength. I’m still bracing my left forearm against my leg, but they’re going down. I need to work more on my technique with this style of bending.
One grade 5 bolt DO
Two Yellow Nails Reverse Style
Various Nails and bolts DO
Sledge leverage
10 lbs. 1x1/1
Bottoms Up Cleans
32 kg. 1x3/3
Blob work w/ 26 lbs.
---
Short and sweet. I’m working more on my reverse style bending as I know bringing up my reverse and DU will help my overall grip strength. I’m still bracing my left forearm against my leg, but they’re going down. I need to work more on my technique with this style of bending.
Squat Variation
24/05/09 12:53
Squats (Barbell)
205 1x3
185 1x3
155 5x3
Double Military Press (Singles)
2x24 kg. 3x1
2x28 kg. 10x1
Pull Ups
16 kg. 20x1
---
Kept the squats light as I haven’t back squatted in several months. I can feel a huge difference in how open my hips and shoulders are as well as my position at the bottom being more comfortable because my hamstrings and quads aren’t so tight. Last cycle I was definitely fighting my own tightness more.
I’ll be going back and forth between squats and deads for recovery reasons and to build more leg strength for the aforementioned and pistols.
I’m going to start doing a once a week or two explanation of why I am doing what I am doing in my training. Not just for you, but to make sure I actually do have a reason and am not just getting distracted again. :)
205 1x3
185 1x3
155 5x3
Double Military Press (Singles)
2x24 kg. 3x1
2x28 kg. 10x1
Pull Ups
16 kg. 20x1
---
Kept the squats light as I haven’t back squatted in several months. I can feel a huge difference in how open my hips and shoulders are as well as my position at the bottom being more comfortable because my hamstrings and quads aren’t so tight. Last cycle I was definitely fighting my own tightness more.
I’ll be going back and forth between squats and deads for recovery reasons and to build more leg strength for the aforementioned and pistols.
I’m going to start doing a once a week or two explanation of why I am doing what I am doing in my training. Not just for you, but to make sure I actually do have a reason and am not just getting distracted again. :)