Today’s workout

Another long week is done. Work was outrageously busy. My last workout was Monday, and I was ready to get back to it.

  • Foam roller- started off with a heating pad on the hamstrings, and some lite calisthenics. When I was nice and warm, I hit the hips and hamstrings with some stretching and foam rolling.
  • Warm up – 3 rounds of 10 reps of Hindu squats, Hindu push ups, and 5 reps of Kipping pull ups.
  • Kettlebell work- below is the base workout I will be using for the next 8 weeks. This workout will progress over the weeks with increases in the reps per hand, and as they add up, the number or sets will increase as well. When the 8 week squat routine finishes, the number of kettlebell sets and reps will be relatively high. Today’s KB work was very relaxing for a change. All movements were, and will be with the 24kg bell.
  1. 1h swings 3+3 x 3
  2. 2h swings 10 x 3
  3. 1h snatch 3+ 3 x 3
  4. clean 3+3 x 3
  5. press 3+3 X 2
  • Dead lifts off of boxes- I have wanted to experiment with this for a long time. Now planning my workouts again, I have included these in. Standing on my two hand made boxes, my pulls will all be thru a longer range of motion. Today’s work was for speed and form.
  • 5X3 AT 55% 1rm which was approximately 235 (current 1RM is 435)
  • 1x Dimmel dl’s 235×10
  • Bodyweight stamina work- pulled this suck fest out of the SealFit program. Continuously running clock, do one handstand push up, and one pull up on the minute. Add a rep each minute until you cannot do anymore and then halve the reps, and continue till 20minutes are up. The numbers and total are as follows:
  • 1/2/3/4/5/6/4/3/2/2/2/2/2/2/2/2/2/2/2/2=52 reps of hand stand push ups, and pull ups(strict, chest to bar)

v>Great workout, very relaxing, and a tough finisher. Tomorrow is 20 rep day for squats shooting for 215lbs with no hamstring issues.

Till next time, take care and good lifting.



Sunday and Monday workouts

Easy workout for the day. Just enough to keep the blood flowing and done at a low intensity.

  • Grippers work with the grippers- used the IronMind grippers for singles with a five second over crush. I used the filed down #1 gripper only for the left hand, and did a ladder up using the #1, #2, filed down #2, and the Heavy grips grippers 250, and 300.
  • Pinch block holds- 15 lb, 20 second holds using the 3.25″ pinch block.
  • 5 rounds of – 5 pull ups, 10 push ups, 15 sit ups.

Was going for an abbreviated squat workout today.

  • Warm up- 2 sets of 20 step ups; 2 sets of 15 reps Burpee Pull ups; 2 sets of 10 reps of step ups.
  • Barbell Bench Press- 2 sets of 10. Used 165, then 195.
  • Barbell curls- 1 set of 10 using 95lbs.
  • Barbell rows- 2 sets of 15 with 140.
  • Squats- continued my squat warm up un til I felt a pull in my groin on my left leg. I did not do the 20 reps for the day, but it is no biggie. My plan for today was to warm up, and decide on the attempt based off my recovery from Saturday. My next full squat workout is Friday, and i should be more than ready. This is not a surprise to me. My calorie intake for the last several weeks has been extremely sporadic and not where it needs to be. All the eating I did this weekend has not made up the difference, and I will have to be careful until I get my nutrition back on track. Let’s put it this way, I have lost 15 pounds since Christmas due to odd hours, missed meals, and stress at work. 15lbs I didn’t want to lose.
  • Bend and shrug- 1 set of 15 reps. These were not painful, and actually helped stretch out the hamstrings.
  • Pull overs- 1 set of 20 with 45lb dumbell.
  • Calf raises (seated)- 3 sets of 20 with 105lbs.
  • Farmers carry- 200′ using 50 lb dumbells.

Pr etty good work, and a great change of pace. I am glad today was slotted as an abbreviated workout. Fridays full squat day should find me well recovered and ready to make the next 20 reps.

Till next time, take care and good lifting


The next six to eight weeks

The new year has progressed slowly so far, and work has been busier than ever. There is just a lot going on, and very little down time to focus on anything but work. Add a long string of missed meals, odd hours, and i set myself up for an injury. Muscle spasms in the lower back forced me to take a two week back off period, with minimal heavy lifting and lots of stretching and rehab work to get things moving again.

Because of the muscle spasms, I wasn’t able to do the Push Pull competition at the local gym, and that was very disappointing for me personally. This was an excellent choice for the first competition of the year: my local gym, push pull, and with familiar faces competing. Oh well, life happens.

The next six weeks
Now feeling better, I have started my next six to eight week cycle. I mulled on it all week, and after a lot of back and forth on what I wanted to do, I decided to hit the 20rep squat program again. This will be a different approach to the same six week plan. Applying all the lessons learned from the past year since my last foray under the bar, I think I will get more out of it this time.

I know I lost squat strength during my SealFit experience, and this loss of strength and technique convinced me to start back with the lighter weights in the squat, and make increases in load from there.

My best 20rep weight was 290, and i hope to surpass that, if not this cycle, maybe next.

For the next six weeks I will post the daily workouts and lessons learned.

Today was day number one:

  1. Warm up- 10 rounds of 5 Burpee Pull Ups. I did burpee pull ups with an ankle to bar before dropping to the ground for four of the 10 sets. Not a bad exercise, and a good addition to the arsenal. I got this from SealFit, and as soon as I find the name for it I will post it. Burpee Pull Ups are a great warm up for the whole body.
  2. Barbell over head press- 3 sets of 12. I did these with 95lbs, and they were strict. I will use this weight again next time because I had to push press the last three reps on the third set. When I can do all three sets strict, I will add 5 lbs.
  3. Barbell Bench Press- 3 sets of 10. Weights were by set 135/185/225. Again I will use the same weights next time. I only got 7 with 225. When I get 10, I will add 5lbs to all sets.
  4. Barbell bent over rows- 2 sets of 15. I used 135, and will be adding 5lbs to the bar next time.
  5. Barbell curls- 2 sets of 10. I used 95lbs, and will be adding 5lbs to the bar next time.
  6. Squats- 1 set of 20. I hit several warm ups sets of 3 reps with 135, and 195 before hitting 205×20. It has been a while since I did these, but they felt good. I could definitely feel some cramping in the legs a fter the set. Going to add 10lbs next time.
  7. “bend and shrug”- 1 set of 15. This is a new addition to the squat routine I did last time. I got it from an old Harry Paschall “Bosco” book, Muscle Moulding. All it is really is a stiff leg deadlift with a shrug at the top. Felt great, and glad I added it. I will add 5lbs next time.
  8. Dumbell Circles- 1 set of 16. I used 50lb dumbells. These are alternating dumbell curls. Muscle Moulding had them listed under this name, and so I use it here.
  9. Dumbell Pullovers – 1 set of 20. I used 40 lbs, and will be adding 5lbs to them next time.
  10. Calf Raises- 3 sets of 20, no weight. I did these standing with toes on a board. I will be adding weight to them next time.

It felt good to hit an old school workout. The change of pace was refreshing, and now I know I was getting burned out from all the WOD’s and marathon sessions from SealFit.

Tomorrow is body weight work in the garage, as well as a little grip training.

Tomorrow I will have the workouts all planned out and will continue to tweak them as I go. If the progress is good, barring any injuries, I will push the six weeks to eight. Once the squats get over 255+ though, it gets tough doing them week in and week out, so we’ll just have to see how it goes.

Till next time, take care and good lifting,


Goals for the new year

So far so good. 2013 has started off peaceful, relaxing, and with a great workout.

2,013 reps with the 24kg kettle bell. I wanted to do this yesterday, but 2012 ended so badly, that I decided to hold off until today. (no need to beat a dead horse, so i decided to break in a new one I guess)

The whole thing took me 2:39:26, and was broken down as follows:

  • 250 snatches
  • 259 jerks
  • 1,504 two hand swings.

It combined my Veterans Day workout, and a heavy swing workout, and it was a test of the willpower to finish the last 400 or so swings.

New years resolution: work at being a better man.

Now on to some of the goals I hope to accomplish this year God willing.

  1. Compete in the local gym’s push pull competition 12 January
  2. Compete in the Highland Games in June&nb sp;
  3. Beat my performance from last year on the farmers walk, but my goal is 300’+ at the Highland Games
  4. Run a sub 14 minute two mile run like I used too
  5. Run 10 miles in at least 80 minutes (this one may take a while)
  6. Hit 200 reps in 10 minutes of kb snatches with the 24kg
  7. PR on the bench press (current best is 307)
  8. Get 450+ on the deadlift
  9. Squat 300×20 reps by year end
  10. And complete the Crossfit Hero WOD “Murph” under 40 minutes bodyweight, and under 60 minutes with body armor.
  11. Compete in a full power lifting meet later this year

Those are the goals. How I get to them will be developed as I go along. Work schedules, and life will get in the way I’m sure, but all the bumps in the road will be handled as they come up.

Hope your year started well, and all your goals, whatever they may be, are met by years end.

Till n ext time, take care and good lifting