military press
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
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
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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.
Bear
20/05/09 17:27
Double Kettlebell Mil Press Ladders
2x24 kg. 5 ladders, 4 rungs
Deadlift
300 1x5
275 1x5
250 3x5
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Ladders weren’t too bad. I feel I can start doing 5 rungs soon.
Deadlifts kicked my ass this time. I just felt worn down by the 3rd set of 250. There are other factors that may have contributed. I’ll see how the next workout goes, then Bear may become PTTP. We’ll see.
2x24 kg. 5 ladders, 4 rungs
Deadlift
300 1x5
275 1x5
250 3x5
---
Ladders weren’t too bad. I feel I can start doing 5 rungs soon.
Deadlifts kicked my ass this time. I just felt worn down by the 3rd set of 250. There are other factors that may have contributed. I’ll see how the next workout goes, then Bear may become PTTP. We’ll see.
Assistance Work
19/05/09 11:03
Military Press
32 kg. 7R/ 3L= PR
Sledge levers
10 lbs. 2x1/1
Bottoms Up Cleans
32 kg. 2x3/3
Card Tearing
One deck of motors plus 3 card= 55 cards
Pinch lever
12.5 pounds 2x3/3
Blob work (8 kg. kettlebell held by the bottom)
32 kg. 7R/ 3L= PR
Sledge levers
10 lbs. 2x1/1
Bottoms Up Cleans
32 kg. 2x3/3
Card Tearing
One deck of motors plus 3 card= 55 cards
Pinch lever
12.5 pounds 2x3/3
Blob work (8 kg. kettlebell held by the bottom)
PTTP Bear Day
12/05/09 16:38
Pressing ladders
2x20 kg.
5 ladders of 5 rungs
Deadlift
285 1x5
260 1x5
235 10x5
Grip Work
Farmers Walks
Holding two 8 kg. bells by the bottom- 50 ft.
Holding two 10 lbs. plate together- 2 sets of 50 feet
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It’s about time to move up on the pressing ladders. The 5 ladders on the 20 kg. bells is no challenge. Partially because I’m working out the technique flaws that have been holding me back.
The deadlifts actually got easier as I went. I could have kept going on the sets of 235 but time ran out.
I’ve figured out that I need a day off before doing this. I think that’s why it was so hard last time.
I’m going to start practicing loaded cleans with the 40 kg. The time is drawing near...
2x20 kg.
5 ladders of 5 rungs
Deadlift
285 1x5
260 1x5
235 10x5
Grip Work
Farmers Walks
Holding two 8 kg. bells by the bottom- 50 ft.
Holding two 10 lbs. plate together- 2 sets of 50 feet
---
It’s about time to move up on the pressing ladders. The 5 ladders on the 20 kg. bells is no challenge. Partially because I’m working out the technique flaws that have been holding me back.
The deadlifts actually got easier as I went. I could have kept going on the sets of 235 but time ran out.
I’ve figured out that I need a day off before doing this. I think that’s why it was so hard last time.
I’m going to start practicing loaded cleans with the 40 kg. The time is drawing near...
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.
Swings
02/05/09 00:00
Hot potato
24 kg. 2x20
28 kg. 2x10
Military Press
24 kg. 3x5/5
Clean+Alt. Press+Front Squat
2x28kg. 3x1
Double swings
2x32 kg. 10x10
24 kg. 2x20
28 kg. 2x10
Military Press
24 kg. 3x5/5
Clean+Alt. Press+Front Squat
2x28kg. 3x1
Double swings
2x32 kg. 10x10
Pressing and Pull Ups
24/04/09 15:06
Pull Ups
16 kg. 16x1
Double Swings
2 28 kg. 3x10
Mil Press
32 kg. 2x2R, 1x4R
32 kg 2x1L
28 kg. 2x2 L
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My presses are messed up. Right side is strong as hell, left side sucks. The problem is form. I’m going to drop to the 24 kg. and work on this sunday.
16 kg. 16x1
Double Swings
2 28 kg. 3x10
Mil Press
32 kg. 2x2R, 1x4R
32 kg 2x1L
28 kg. 2x2 L
----
My presses are messed up. Right side is strong as hell, left side sucks. The problem is form. I’m going to drop to the 24 kg. and work on this sunday.
Zerchers and Presses
22/04/09 22:14
Zerchers
135 lbs. 2x3
185 lbs. 2x3
205 lbs. 1x3
225 lbs. 1x1
Mil Press
24 kg. 1x3/3
28 kg. Ladders.
3 ladders of 3 rungs
Card Tearing
2 full decks torn
Nail Bending
Yellow Nails- 3
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Took it easy on the bending. Also didn’t do much pressing. My shoulders were more smoked from the snatches the other day than I realized. Coincidentally this is why I don’t do mvo2 right now. Zerchers were fine. Still not a max. I have 255 in me. At least.
135 lbs. 2x3
185 lbs. 2x3
205 lbs. 1x3
225 lbs. 1x1
Mil Press
24 kg. 1x3/3
28 kg. Ladders.
3 ladders of 3 rungs
Card Tearing
2 full decks torn
Nail Bending
Yellow Nails- 3
---
Took it easy on the bending. Also didn’t do much pressing. My shoulders were more smoked from the snatches the other day than I realized. Coincidentally this is why I don’t do mvo2 right now. Zerchers were fine. Still not a max. I have 255 in me. At least.
Beast Tamer Training
19/04/09 11:23
Went back to my Beast tamer work now that my left knee is feeling better. It really is just a recovery issue.
Pull Up, Pistol, Mil Press- 3, 2, 1
4 sets
Pull up-3x12 kg,
Pistol-2x16 kg.
Press- 1x32 kg.
4 sets
Pull up-3x12 kg.
Front squats-2x double 24 kg.
Press- 1x32 kg.
---
Switched to Front Squats as I don’t want to push the knee too hard too soon. I want to do 10 sets on this, I’m just pressed for time this week with the move.
Dare I say the 32 kg. presses were easy?
Pull Up, Pistol, Mil Press- 3, 2, 1
4 sets
Pull up-3x12 kg,
Pistol-2x16 kg.
Press- 1x32 kg.
4 sets
Pull up-3x12 kg.
Front squats-2x double 24 kg.
Press- 1x32 kg.
---
Switched to Front Squats as I don’t want to push the knee too hard too soon. I want to do 10 sets on this, I’m just pressed for time this week with the move.
Dare I say the 32 kg. presses were easy?
Presses and Zerchers
17/04/09 14:10
Zercher Squats
135 lbs. 1x3
165 lbs. 2x3
185 lbs. 1x1
Suitcase Deadlifts
135 lbs. 3x1/1
Mil Press
24 kg. 3x3/3
28 kg. 3 ladders of 3 rungs, 2x3/3
Lever block
12.5 toward the end of the post
2x3/3
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Mil Presses are feeling so much stronger it’s unbelievable. Pressing the 28 kg. is easy. Did I just say that? Well it is. Zerchers were strong and the suitcase deadlifts were easy as well. Next time I’ll hit reps on them.
135 lbs. 1x3
165 lbs. 2x3
185 lbs. 1x1
Suitcase Deadlifts
135 lbs. 3x1/1
Mil Press
24 kg. 3x3/3
28 kg. 3 ladders of 3 rungs, 2x3/3
Lever block
12.5 toward the end of the post
2x3/3
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Mil Presses are feeling so much stronger it’s unbelievable. Pressing the 28 kg. is easy. Did I just say that? Well it is. Zerchers were strong and the suitcase deadlifts were easy as well. Next time I’ll hit reps on them.
Pressing
15/04/09 18:13
Hot Potato
20 kg. 3x20
24 kg. 1x20
Mil Press
24 kg. 3x3/3
28 kg. 3x3/3, 3x2/2, 3x1/1
Card Tearing
1 deck torn
One phone book torn
Lever Block
12.5 in the middle
3x3/3
Janda sit ups, side bends w/15 lbs. db’s.
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Good workout. Finally getting stronger in my presses. Next time I’ll hit the 28 kg. presses as ladders.
20 kg. 3x20
24 kg. 1x20
Mil Press
24 kg. 3x3/3
28 kg. 3x3/3, 3x2/2, 3x1/1
Card Tearing
1 deck torn
One phone book torn
Lever Block
12.5 in the middle
3x3/3
Janda sit ups, side bends w/15 lbs. db’s.
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Good workout. Finally getting stronger in my presses. Next time I’ll hit the 28 kg. presses as ladders.