Training log

I’m obviously learning how to navigate my way through wordpress. So adding pages and organization is going to be interesting. Last year I kept my training log on Active.com. It’s an ok site, but hard to go back through and really analyze your training. Beginning the 4th week training with a coach, I’m beginning to see a little method to his madness and know if you’re going to make progress, you cannot do the same thing week in and week out. Hence, having a good training log to track progress and move forward with.

Wednesday Nov 16th

Took a week and a half off. From traveling to starting the new job at Jones, It’s been tough to find time to train. Have to get it in though.

warmup deadlift 62lb bell 10 x2

Swings 44lb bell 5/10/15/20 x3

presses with the twins 10 x2    feels good to get the bells on again.

Tuesday Oct 25th

Warmup 10 bw squats, 10 pushups

Double KB squats to a press. 44lb bell sets of 5 AMRAP in 2o min.   – got 10 rounds. Legs will be sore tomorrow

Monday Oct 24th

warmup 4 getups and 10 swings

Deadlift 135 x 5, 140 x 5, 170 x 5

Military Press 50 x 5,60 x 5 and 75 x5

Sunday Oct 23rd

I’ve missed a few workouts. Last Tuesday, I did a really nice double bell complex and got a horrible headache at the very end.  At the start of my Thursday workout, it came back. I tood two days off and did some getups and swings today and it seems ok. Nothing too crazy.

Getups 35lb bell 6 alternating sides

Swings 44lb bell 10 x5, 15 x5, 20 x5

Getups 44lb bell 4 alternating sides

Wednesday Oct 12th

TRX KB workout – KB swing 44lb bell/TRX Row/squat/press/floor handstand/plank   :30/:30 x2 each exercise, then a 2nd time through but just one :30 round per exercise. A nice 18 minute circuit.

On the 2nd time through I went TRX row/press/squat.  The handstand after the press was a bit difficult.

Tuesday Oct 11th

Twins workout. warmup resistance band shoulder work

Getups 35lb bell 6 alternating sides

Swings 44lb bell 50  5/10/15/20

Double Front Squat 7 x3, Dbl Press 5 x5, Dbl Clean 7 x5, Dbl Jerk 5 x3

Swings 44lb bell 25 x3

Monday Oct 10th

Warmup resistance band shoulder work, foam rolling
Deadlift 135 x 5, 140 x 5, 170 x 3, 200, 225 and 255 x 3
Military Press 50 x 5,60 x 5 and 75 x3, 85, 100 and 110 x 3

Sunday Oct 9th

Warmup, resistance band shoulder work, bw squats, 35lb goblet squat 7 x1

VWC 52 sets 35lb bell :15/15   first time back in a few weeks, felt good, felt REAL good

Pushups 10 x10

Friday Oct 7th

warmup foam rolling

TRX Kettlebell circuit

TRX Row :30/:30 x2/TRX squat :30/:30 x2/TRX press :30/:30 x2/KB swing 44lb :30/:30 x2/TRX pike/plank :30/:30 x2

repeat but with 1 set for each exercise. A nice 15 minute workout

Wednesday Oct 5th

warmup 1o getups 35lb bell alternating sides, 50 swings 5/10/15/20

Double bells – 44’s squat 5×5, clean 5×5, push press 5×5, swing 5×5

cooldown, hip flexor stretch

Monday Oct 3rd

warmup shoulder mobility, green band, getups 35lb bell 4 alternating sides, swings 44lb bell, 1 ladder 4 rungs

Deadlift 135, 140 x 5 170 x 3, 185, 210 and 240 x 5  – the hammies were a bit tight from yesterdays swings, but it felt good
Military Press 50,60 x 5 and 75 x3, 80, 90 and 105 x 5

Sunday October 2nd   Back from a nice rest….

Warmup foam rolling

Getups 35lb bell 10, alternating sides

Swings 44lb bell :30/:30 10 minutes – probably averaged 18 or 19 swings per set

Snatches 44lb bell 3 ladders 4 rungs

Tuesday Sept 27th

Double Kettlebells

TGU 35lb bell 6 alternating sides

Double squat 5×5, Double Clean 5×5, Double push press 5×5, Double swing 5 x 5  44lb bells

Monday Sept 26th

Military press 35, 45, 75, 95, 105 x5

Deadlift 135 x5 (2) 165 x5, 205 x5, 225 x5 (3)

2 handstands about 30 seconds each

resistance band shoulder work for cooldown

Sunday Sept 25th

Random snatching. Was supposed to do VWC saturday, but didn’t work out. Attempted on Sunday, got interrupted after about 5 min. So I did some snatches with the 44lb bell. Some 5 x 5, some go to failure on one arm and switch. Got about 14 on each side. Not sure it was complete failure, but I like snatching the 44lb bell. Even got in 1 snatch with the 62 on each arm.

Thursday Sept 22nd

Twins workout. double KB work 44lb bells. complex of a swing, clean, squat, press, jerk. 5 sets. 1 each on first set, 2 each on 2nd etc. Think I need to redo the order Swing, Clean, Jerk, Squat, Press in the future.

Tuesday Sept 20th

Warmup foam rolling,

Getups 35lb bell 6 alternating sides

swings 44lb bell 5/10/15/20

Twins – Double cleans 5 x3, Double squats 5 x3, Double press 5 x3, Double swing 5 x3, Double Jerk 5 x1

Monday Sept 19th

Warmup foam rolling

Military press 50, 60, 75 x5

Deadlift 135, 135, 160 x5

Saturday Sept 17th

Military press 35 x5 65 x5 95 x3 115 x1 125 x1 135 x1 145 x1 (fail)

VWC 40 sets 35lb bell 7/:15

Friday Sept 16th

The Twins workout. Still off my schedule, looking forward to VWC tomorrow

Swings 44lb 5/10/15/20 x2

double cleans 5 x3 44lb bell. These were easier than I thought

long cycle thrusters 5 x3

Double Swings 44lb bell 10 x2

Thursday Sept 15th

I’m off my schedule Couldn’t face VWC after all day at a desk. so I just did swings

44lb bell 150 of them

Monday Sept 12th first day of new job studying 45 hours a week

Starting an 8 week study program. I may have to rethink my schedule

TGU for 5 minutes alternating side to side for 5 minutes. Get 4 breaths at each phase 35 lb bell

Swings. Do 5 rest for rest of minute, Then 6 rest for rest of minute and so on up to 10 in final set. 45 swings total WU Do the swing sequence for 2 times through.  44lb bell

Deadlift 135 x 5, 135 x 5, 165 x 3, 205 x 5, 230 x 3 and 260 x 1  felt real good

Saturday September 10th

Pushups 12 sets of 10 on the minute. This was tougher than I thought it would be. Got difficult about set 8

VWC 48 sets 35lb bell 7/:15

HR info max HR 184  avg168   25:27   23:08

Friday September 9th

Swings on a 45 sec count. 5 rest, 6 rest , 7 rest go up to 10 Do 5 rounds so after you get to 10 start over at 5.  2 times through 450 swings total  44lb bell

Wednesday September 7th

Took a rest day. did some foam rolling, lacrosse ball work and hip flexor stretching.

Tuesday September 6th

Gob  squat warm up and easy swings  44lb bell 10 x3  2hand/1hand/1hand 5/5/5 x2
40 work sets of VWC.

Monday September 5th

TGU for 5 minutes alternating side to side for 5 minutes. Get 4 breaths at each phase 35 lb bell
Swings. Do 5 rest for rest of minute, Then 6 rest for rest of minute and so on up to 10 in final set. 45 swings total WU 44lb bell
Deadlift
135 x 5, 135 x 5, 165 x 3, 190,220 and 245 x 3

Saturday September 3rd

warmup foam rolling, hip flexor stretch

Pushups 10 x10

VWC 35lb bell 7 reps/:15 20 sets

Thursday September 1st

Warmup foam rolling

450 swings 44lb bell on a 45 second count 5/6/7/8/9/10 x10

Wednesday August 31st

Freestyle day. TRX and bodyweight

warmup foam rolling

Band pullup/pushup/prisoner squat  7/5/3/15/20 x2  (3bands/2/1band)

TRX row/squat/press 10/10/10/ x3

TRX sprinters squat  10/10 x2

Atomic pushup/plank  10/:30/:30 x2

Tuesday August 30th

warmup foam rolling, goblet swings 44lb bell 10 x3, swings 2h/l/r  5/5/5 x2

VWC 35 lb bell 43 sets. Was supposed to be 70. didn’t have it. Not sure if it was mental, back a bit twinged from Saturday or what.

Monday August 29th

TGU for 5 minutes alternating side to side for 5 minutes. Get 4 breaths at each phase 35lb bell
Swings. Do 5 rest for rest of minute, Then 6 rest for rest of minute and so on up to 10 in final set. 45 swings total WU 44lb bell
Deadlift
135 x 5, 135 x 5, 165 x 3, 180, 210 and 230 x 5

Saturday August 27th

Mountain biking. about an hour and 2o minutes. First time back on the bike in a WHILE. Very nice

Thursday August 25th

Enjoying a light week….

warmup foam rolling

Getups 44lb bell 6 alternating sides

Swings 44lb bell 5/10/15/20 x2  62lb bell 10 x5

Monday August 22nd

Light week before 3rd coaching session

warmup foam rolling. 4 getups alternating sides.

Deadlift 135 5 x2, 170 5, 210 3, 245, 260, 280, 300 x1  I RAN OUT OF WEIGHTS!!!!!!!!!!

Double front Kettlbell squats, 44lb bells, The Twins  12 / 8

Saturday August 20th

warmup foam rolling, shoulders and glutes.

pushups 10 x8

VWC 60 sets 35lb bell 7/:15

HR data  max HR 181 avg hr 165  28:52 in the fitness zone   –  not sure if the pushups had me tired, but it started to suck about halfway through. I embraced the suck! Had a little gas left but was ready to stop at 60

Thursday August 18th

warmup, foam rolling work with my new SKILZ barrel roller. It’s awesome

swings 44lb bell 450 total on a 45 second cadence 5/6/7/8/9/10  x10

cooldown, more foam rolling work witht eh SKILZ

Wednesday August 17th

Getups 35lb bell 5 min alternating sides

Swings 44lb bell 200.  5/10/15/20/25 x2    One hand 5/5 x3, 10/10

Tuesday August 16th

warmup goblet squats 44lb bell 8 x4, swings 44lb bell 5/5/5/5

VWC 55 worksets, 35lb bell 7 reps:15

Monday August 15th

TGU for 5 minutes alternating side to side for 5 minutes. Get 4 breaths at each phase
Swings. Do 5 rest for rest of minute, Then 6 rest for rest of minute and so on up to 10 in final set. 45 swings total WU
DL
135 x 5, 135 x 5, 170 x 5,Deload

Saturday August 13th

4 sets of 12 pushups
46 work sets of VWC

Thursday August 11th

Swings on a 45 sec count. 5 rest, 6 rest , 7 rest go up to 10 Do 5 rounds so after you get to 10 start over at 5.  2 times through450 swings total  44lb bell

Wednesday August 10th

warmup foam rolling on back and it bands. Lacrosse balls on the shoulders

Getups 5 min 35lb bell alternating sides

Swings 44lb bell 250 total  5/10/15/20, 20 x5, 25 x4

Tuesday August 9th

Goblet squats 44lb 10 x3, Swings 44lb 5/5/5/5 x2

VWC 35lb bell 7reps/:15 40 sets

HR data  Max HR 177, Avg 163 18:55 in the “fitness” zone

Monday August 8th

TGU for 5 minutes alternating side to side for 5 minutes. Get 4 breaths at each
phase
Swings. Do 5 rest for rest of minute, Then 6 rest for rest of minute and so
on up to 10 in final set. 45 swings total WU
Deadlift 135 x 5, 135 x 5, 170 x 5, 210 x 5 240 x 3 and 270 x 1  I did use chalk and an alternating grip on the 240 and 270 sets. 270 felt REAL good

Saturday August 6

warmup foam rolling and lacrosse ball work on the shoulders

Pushups 12 x3

VWC  35lb bell 7reps/:15  36 worksets

HR data  19:06  Max HR 176, Avg162  16:26 in the “fitness” zone.

Thursday August 4

Swings 450, 44lb bell :45 second cadence 5/6/7/8/9/10 x6

450 swings weren’t that bad. It was a long slow set. About 45 minutes.

Wednesday August 3

Warmup foam rolling, back and legs. I think I’ve worn my roller out. Need a new one. Maybe a grid or a rumble roller

Getups 35lb bell 5 min alternating sides

Swings 44lb bell 200 5/10/15/20 x4

Tuesday August 2

Warmup Goblet squats 35lb bell 8/10 44lb bell 8/10

Swings 44lb bell  5/5/5/5 x2

VWC 35lb bell 7 reps/.:15

Monday August 1

Back in action. Easy week was nice, maybe not so easy. It’s nice when I consider a 3 day workout week an off/easy one

warmup foam rolling

TGU for 5 minutes alternating side to side for 5 minutes. Get 4 breaths at each phase 35lb bell

Swings. Do 5 rest for rest of minute, Then 6 rest for rest of minute and so on up to 10 in final set. 45 swings total WU

DL  135 x 5, 135 x 5, 170 x 5, 200, 225 and 255 x 3

Saturday July 30th

Warmup glute stretch w the TRX, foam rolling, deep squat 3 minutes

KB presses 3 ladders 4 rungs 44lb bell

Snatches 44lb bell 3/3/3/3  (it felt good to snatch the 44. All that VWC makes the 44 seem a bit lighter)

Swings 44lb bell 10 minutes 20 swings at the top of each minute – 200 swings

Friday July 29th

Warmup foam rolling

Getups 35lb bell 10 alternating sides

Swings  44lb 2 hand 140 5/10/15/20 25 x2 20×2; 44lb 1hand 5/5/5/5 x3; 62lb 15 x2

cooldown, hip flexor stretch, lacrosse ball work between the shoulders

Tuesday July 26th

Getups 35lb bell 10 alternating sides

Swings 44lb bell 2 hand 5/10/15/20   20/15/10/5   5/10/15/20   1 hand 5/5 x5 no rest 200 swings in all

Taking a short week, this week. Think I need it…

Saturday July 23rd

warmup, foam rolling, quick deep squat

pushups 10 x3

VWC training 35 lb bell 40 sets 7reps/:15

HR Data 21:42 Max HR172 avg 157 19:02 in the “fitness”zone

Friday July 22nd

warmup, foam rolling, lacrosse balls

Kettlebell presses 35lb bell 4 ladders 4 rungs

VWC training 36 worksets 35lb bell 7/:15

HR info 18:45  Max HR 179  avg HR164 16:49 in the “fitness” zone

Wednesday July 20th

warmup foam roller, deep side to side lunge

TGU’s 5 min alternating sides 35lb bell

Swings 200,  44lb 5/10/15/20 44lb 1 hand L/R 5/5 x5 62lb bell 15/10/15/10 44lb bell 15/15/10/10

Tuesday July 19th

warmup – foam rolling, deep squat for about a minute

Goblet squat 44lb bell 8 x3, 1 hand swings 35lb bell 5/5 x3

VWC 30 sets 35lb bell 7reps/:15  the torn callous is getting better. taped it nicely got through it.

HR info 15:48 max HR 188, avg HR 170  13:59 in the “fitness” zone.

Monday July 18th

Warmup foam rolling and deep squat
TGU for 5 minutes alternating side to side for 5 minutes. Get 3 breaths at each phase
Swings. Do 5 rest for rest of minute, Then 6 rest for rest of minute and so on up to 10 in final set. 45 swings total WU
DL
135 x 5, 135 x 5, 170 x 5, 185,210 and 240 x 5

Sunday July 17th

Warmup foam rolling and lacrosse balls between the shoulders.

5 sets of 7 pushups

VWC 35lb bell 7 reps per :15  20 sets

Friday July 15th

Warmup foam rolling, back and hammys. I could feel my hams after swinging last night. Lacrosse balls between the shoulders

KB presses 35lb bell 5 ladders 4 rungs

VWC mVO2 protocol 63 worksets. :15/:15 7 per set. Wasn’t sure I was going to hit this, but I did. Glad to do it!

HR info Max HR 189, avg 175.

Thursday July 14th

TGUs 5 min alternating sides, 35lb bell

Swings 200, 100 44lb bell, 100 62lb bell athletic style.

lacrosse ball work on lower back and shoulders.

Kind of dragging this week. Not sure if it’s because I’ve been running all over the place the past two weekends, not sleeping well, or just a little job stress this week.

Tuesday July 12th

warmup foam rolling, goblet squats 44lb bell 6,8,10. Swings 44lb bell 2 hand 10, 1hand 5/5

VWC 35lb bell 7 reps per :15 40 sets. Goal was 55 sets. Just didn’t have it. form started to degrade. Better to live to fight another day

HR info 20:44 Max HR 179, avg 161 17:45 in the “fitness zone”

Sunday July 10th

Warmup foam rolling, TGU’s 5 min 35lb bell alternating sides. 3 breaths at each phase. Swings 62lb bell 5 min, 5 at top of 1st, 6 at top of 2nd, etc 45 swings in all

Deadlift 135 5 x2, 165 5

cooldown, lacrosse balls between the shoulder blades.

Thursday July 7th

warmup goblet squats 35lb bell 10 x2, H2H swings 35lb bell 10/10.  I did some foam rolling earlier. Wasn’t planning on doing this today, was supposed to be tomorrow, but I’m traveling….

pushups 5 sets of 6    I need to do more of  these

VWC VO2 max protocol 50 sets 25 minutes 35lb bell

HR data  31 minutes max HR 183 avg 158 24:19 in the “fitness” zone

Wednesdy July 6th

A light day…

warmup foam rolling, standing glute stretch, kneeling hip flexor stretch (will be referred to as #9 on my mobility page)

KB presses 35lb bell 5 ladders 3 rungs

VWC mVO2 work :15/:15 35 lb bell   15 worksets.

HR data  9:54 max HR 163  avg 138. This was a short set, and my heart got nowhere near what it has been. I’m assuming that it’s because this workout was roughly one third of the work that I have been doing. Definitely appreciate the lighter day and know that I cannot keep going up and up and up. Have to rest occasionally, although I don’t think I’ve ever been accused of overtraining 🙂

Tuesday July 5th

Warmup foam rolling concentrating on the shoulders. glute stretch with the TRX

Turkish Getups 5 min alternating sides 35lb bell. These are feeling better, with more deliberate movement

175 Swings 44lb bell 150 (5/10/15/20  20 x5) 62lb bell  15, 10

Using the athletic style swing. It’s an intersting style. I seem to have more pop in my swings using this method

Monday July 4th

Warmup foam rolling, some brief deep squats. Goblet squats 35lb bell 10 x2, H2H swing 35lb bell 5/5 x2

MVO2 protocol 46 work sets, 23 minutes 325lb bell :15/:15

HR info 23:48 max 180, avg 162, 21:09 in the “fitness” zone

Saturday July 2nd

Warmup
TGU for 5 minutes alternating side to side for 5 minutes 35lb bell
Swings 44lb bell Do 5 rest for rest of minute, Then 6 rest for rest of minute and so on up to 10 in final set. 45 swings total WU
DL
135 x 5, 135 x 3, 165 x 1, 205 x 5, 230 x 3 and 260 x 1 = awwww yeah, new PR
260 felt a bit heavy, but I did this workout before eating. I used to like working out in the a.m. Think I like p.m. better now.

Friday July 1st

Warmup foam rolling, lacrosse ball work between the shoulders, goblet squats 35lb bell 10 x2, H2H swings 35lb bell 5/5 x2

Pushups 5 sets of 6

mVO2 protocol 35lb bell :15/:15 20 minutes

HR info 24:12 min avg HR 166, 188 max HR, 20:21 in the “fitness’ zone

Wednesday June 29th

Warmup foam rolling, lacrosse ball work between the shoulders, goblet squats 35lb bell 10 x2

KB Presses, 35lb bell 4 ladders 3 rungs

mVO2 VWC protocol 35lb bell :15/:15 36 sets.

HR  23:43 total time recorded,  max HR 184, AVG 158  Time spent in “fitness” zone 17:46 (most of my snatch set of 18 min)

Got through this set nicely. My callouses on my hands are starting to get a bit sore. May need to tape or something. This was better than the last time I did these.

Monday June 27th

Warmup with a little foam rolling work on the torso and a quick deep squat

TGU’s 5 min alternating sides 35lb bell. Focusing on my form here to make each movement more intentional

KB Swings, athletic version. 44lb bell 5/10/15/20/15/10 x2   150 swings

Sunday June 26th

Warmup

Foam rolling, goblet squat 35lb bell 10 x3, 1 hand swings 35lb bell 5/5 x3

mVO2 protocol :15/:15 35bell 30 sets, 15 minutes

no HR data this workout due to operator error :-/

Saturday June 25th

Warmup
Foam rolling and a little lacrosse ball work. Deep squat for 30-45 seconds.
TGU for 5 minutes alternating side to side for 5 minutes 35lb bell. Trying to improve my form here. Needs to be more intentional in my movements
KB swings, 44lb bell. Do 5 rest for rest of minute, Then 6 rest for rest of minute and so on up to 10 in final set. 45 swings total.
Deadlift
135 x 5, 135 x 3, 165 x 1, 190, 200 and 245 x 3
The 245lb set felt REAL good. I’ve been concentrating on loosening up my hips and glutes. I can tell a real difference in my deadlift. Much easier to get into a good starting position before the lift.

Thursday June 23rd

Warmup foam rolling, goblet squats, 35lb bell, 7 x3. KB press 35lb 5/5   could have done a bit more, I think

VWC 14min :15/:15 35lb bell 7 reps/set. This felt good almost to the end…

Pushups 5 sets of 5.   This has got me thinking, need to do more of these

HR info time 16:37, 210 cals burned, avg HR 165, Max HR 181

Wednesday June 22nd

Warmup foam rolling and standing glute stretch. I just did this. Standing, placing my left foot just above my right knee. Squat with that leg. Switch legs. Gets a nice stretch on the glutes

KB presses – 3 ladders 3 rungs. 35lb bell

VWC – 12 minutes :15/:15 24 sets. 35lb bell. This felt really good. First time I’ve done this twice in a week.

Utilizing my new HR monitor this was what got recorded. 12min 57sec of work. 157 cals burned. Avg HR 162 Max HR 179 10:24 spent in fitness zone (improving CV fitness) Still need to read my manual to get all of this down.

Monday June 20th

Turkish Getups 35lb bell 5 min alternating sides

Swings 35lb/44/lb 5l/5r/102h x4

Sunday June 19th

Warmup foam rolling and lacrosse ball work.

Goblet squats 35lb bell 10 x2

1 hand swings 35lb bell 5/5 x3

mVO2 KB snatches :15/:15 35lb bell 10 minutes

Took a week off from this protocol last week. This felt good. Used my HR monitor. averaged 150bpm and max of 178. The avg was off for the protocol since I started the  program during the warmup. Either way, this workout really taxes my system. I will have longer sets going forward. Let’s see how well I adapt.

Saturday June 18 Week 1 of session 2 of distance training with an emphasis on VWC

warm up
5 sets of 10 swings 44lb bell.
5 minutes of TGU with 35lb bell
DL
135, 5, 135 x 3, 165 x 1
180 x 5, 205 x 5, 230 x 5
Nice workout. Concentrating on a bit of mobility work beforehand. The warmup was more than I have been doing.

Thursday June 16

Turkish getups 35lb bell 10 minutes. Slow progression

Swings 44lb bell 5/10/15/20/15/10 x2

Tuesday June 14

Getups and swings, oh my

Turkish getups 35lb bell 10 min. 2 breaths each phase

Swings 44lb bell

5/10/15/20/15/10  If felt good to swing one of the twins again. Nice easy 75 swings, concentrating on form

Sunday June 12 – “Deload Week”

TRX circuit Row/Squat/Chest Press :30/:30rest x4

Atomic pushups :30/:30 x3  This was hard after the circuit. Didn’t get pushups all the way through. finished with pikes or planks. Next time do these first or after some rest.

Rack squat 44lb bell 5/5 x3

Renegade row 44lb bell 5/5 x2

Hadn’t used my TRX or the twins (44lb bells) during the 8 week program. Didn’t want them to get too lonely.

I’m thinking the rest of the week 2 or3 more workouts will be a combo of Getups, swings, TRX, rolling and joint mob work.

Friday June 10 – last workout of 1st coaching session

10 minutes of Getups, 35lb bell. 4 breaths at each phase. Long getups are always tough

Jumprope/swing 16lb bell :30/:30/:60 rest. 15 rounds

I really like this. Challenging for sure. I could feel my cadence slow towards the end for sure. But, I’m going a little longer each week with the conditioning. I’ll take higher intensity intervals over long slow cardio any day.

Wednesday, June 8

Deadlift 135 x 5,5  and 160 x 3, 195 x 5, 225 x 3 and 250 x 1 (video if possible)

250 was a PR and it felt GREAT. Again, I was nervous because I videoed it and had never attempted it, or any weight close until recently. Here’s the video

Millitary Press 50 and 60 x 5, 75 x 3 95 x 5, 105 x 3 and 115 x 1

Moday, June 6

Viking Warrior Conditioing cadence test

Let’s just say that I was a bit nervous about doing this. I’ve been using the :15/:15 protocol for a while now. I just hadn’t done the actual test. I just figured 7 reps was right with a 16kg bell. It was, barely. I’m incorporating this more into my next round of coaching with Sandy Sommer. Should be awesome

Sunday June 5, beginning of week 8

Deadlift 135 x 5,5, 160 x 3 185,210  and 235 x 3

Millitary press 50 and 60 x 5, 75 x 3, 85, 100 and 110 x 3

Nice workout, hit 235 x3 strong. Got a look at next deadlifting session. 250! Should be fun!

Saturday June 4 end of week 7

TGU 4 breaths per phase w 16 kg for 5 minutes
30 seconds of jump rope and 30 seconds of 16 kg swings, rest 1 minute for 14 rounds

my schedule is off a bit. Had to do replace my water heater friday and now I have Tball practice on Thursday which was day 4. Oh well, I train to live, not live to train. Life will get in the way and thats ok.

I do like this. I’m considering using a heart rate monitor with my training. Just to see. The last 5 or 6 sets, it was taxing me physically, and I think my jumps and swings were slowing a bit, but what about my HR? How hard was I really working?

Wednesday June 2

Deadlift 135 x 5,5 and 3 185, 210 and 235 x 3

Millitary Press  50 and 60 x 5, 75 x 3 85, 100 and 110 x 3

Great workout. Liking how the deadlift is slowly creeping up….

Sunday May 29

VO2 max training 16kg bell

:15/:15 26 rounds 7 snatches/round 13 min

Man I love this. It is 13 minutes of butt-kicking, however. I got to thinking, if I don’t push myself, I won’t improve. I have to get sweaty, see how close I can come from making my heart jump out of my chest, see just what I can do. I’m almost done reading Viking Warrior Conditioning. I’ll take the test and see what my cadence should be. I believe it will get more incorporated with round 2 of my distance coaching. Could be ugly…

Saturday May 28

Deadlift

135 x 5,5,3

170, 195, 225 x 5

Millitary press

50, 60 x5

70 x3

80, 90, 105 x5

So glad to get week 7 started. I think I’m completely back to normal, as it were. Feeling much better

Thursday May 26

Turkish Getups 16kg. 5 minutes 4 breaths at each phase

Jumprope/16kg swings :30/:30 rest 1 min 12 rounds

I’m really liking this workout. Challenging and it’s got me concentrating on my swing form. Quality over Quantity

Wednesday May 25

Deload workout

Military Press 50,60, 70 x5

Deadlift 135, x5 (3)

Sunday May 22

VO2 Max swing protocol

16kg  :15/:15 11 minutes

I love this!

Saturday May 21

Millitary Press 50,60 x 5, 70 x 3, 95 x 5, 105 x 3 and 115 x 1

Deadlift 135 x 5,5 and 3, 185 x2, 205 x 3 and 235x 1

I had to start week 6 over. I woke up on the 15th with terrible joint pain, which migrated to muscle soreness. It took about a week until I was right again. No idea what happened. I got some bloodwork drawn. No results yet. Scary.

Saturday May 14

Millitary Press 50,60 x 5, 70 x 3, 95 x 5, 105 x 3 and 115 x 1

Deadlift 135 x 5,5 and 3, 185 x2, 205 x 3 and 235x 1

I may need to purchase or build a rack. As my pressing gets heavier getting the bar to my shoulders may get difficult. Of course, it will force my cleans to improve.
On the Deadlifts I used a different grip with less thumb. Interesting. I could tell where it worked my grip a bit more, but then again I’m only at 235 on the DL’s.

Been using my foam roller a lot more lately. What a great tool. Great for post workout loosening up.

Friday May 13th….

Active recovery – I finally did it. An active recovery day.

100 Kettlebell swings. 20 h2h – 35lb, 20 h2h 44lb, 20 2h 44lb, 20 2h 62lb,  2o h2h 35lb

And a little strething/joing mobility work

Here’s the odd thing. And I think a great boost to having a great workout plan. There were times when I’d do 100 swings for a workout. One of 3 or 4 workouts in a week. This is one of 5 this week. A nice easy swing set of 100. Another thing I’m learning is to check my ego. It’s not just about going heavy. Quality work with a 35, can bring better results than sloppy work with a 44 or 62.

Wednesday, May 11

Last workout of week 5. This one has been on Thursdays normally, but I’ve got a long day tomorrow and didn’t want to do this Friday and start week 6 on Saturday.

Turkish Getups 4 breath per phase. 5 minutes

Jumprope (jumping jacks)/KB swings :30/:30 with a minute between rounds. 11 rounds.

I had to improvise a bit on this. My jumprope was AWOL. Kids, what are you gonna do? So I actually did jumping jacks instead of jumprope. I think those actually worked my shoulders out nicely. That and the long TGU’s

Two days off before week 6 starts will be nice. I’ll see if I can make Friday an active recovery day.

Tuesday May 10

Barbell workouts. Going a bit heavier.

Millitary Press
50,60 x 5, 70 x 3, 85,95 and 105 x 3

Deadlift
135 x 5,5 and 3, 175, 200 and 225 x 3

The last set really felt nice. I had done sets of 225 for 5 before I began the program.

Sunday May 8

VO2 max protocol

35lb kettlebell snatches :15/:15 for 10 minutes or 20 sets. 7 reps per set

I must say last weeks failure was still in my head. I didn’t let it get to me and I knoocked the 10 min out nicely. I need to keep a closer eye on my form towards the end, as I tire. Maybe a bit of video is in order.

Saturday May 7

Starting the second half of my coaching session from Sandy Sommer it looks like he will have me going just a bit heavier on the barbell lifts. Fine by me 🙂

Millitary Press 50,60 x 5, 70 x 3, 75, 90 and 100 x 5

Deadlift  135 x 5,5 and 3, 160, 185 and 210 x 5

The one good thing on the presses is I don’t have a rack. Something I’ll need to correct one day. As I go heavier, my cleans will have to improve

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: