Quick Workout

Haven't had a lot of time/energy during this holiday period to concentrate on a descent workout.

So here's what I did to keep the groove greased:

2x
[3x(3L+3R) 32kg KB Jerks
3xMuscle Ups /w 5kg]

21 DI XXIII

Power Snatch w/ 30kg x 3 + 2 x Drop Snatches

[Power Snatch w/ 54kg x 1 x 4
1 minute rest]

Power Clean + Power Jerk w/ 54kg x 1 x 2

[Power Clean + Power Jerk w/ 68kg x 1 x 4
1 minute rest]

21 DI XXII

Back Off Week

Back Squat w/ 70kg x 6
[Back Squat w/ 98kg x 1 x 4
1 minute rest]

[Military Press w/ 54kg x 1
1 minute rest]

21 DI XXI

Back Squat w/ 70kg x 5

Max tests:

Back Squat w/ 90kg x 5 (had 1 more rep in the tank)
Muscle Up w/ 3kg x 6 (had 1 more rep in the tank)

NOTES:
- As said before, I am quite tired due to early work hours lately, but will be sure to catch up on sleep and rest up for back up week. I'm just going to sit back and let my body supercompensate for my efforts.
- I am quite satisfied with my progress thus far, which has been slow but steady, instead of fast and short. I have been thinking of replacing 'Bodybuilding Fridays' by a HIT day, but I'm going to play it by ear for now and see how I recover from the heavy workouts earlier in the week.
- I am going to keep this up as long as possible and will then probably switch back to my old template or venture into modified westside barbell training (conjugate periodization).
- In the light of my previous point, I am seriously considering getting 'Supertraining' by Mel Siff. I think it could really give me more insights in the complex and fun world of periodization. Keys to progress.

21 DI XX

Power Snatch w/ 30kg x 3 + 2 Drop Snatches

[Power Snatch w/ 54kg x 1 x 6
1 minute rest]

Power Clean + Power Jerk w/ 54kg x 1
Power Clean + Power Jerk w/ 60kg x 1,1

[Power Clean + Power Jerk w/ 68kg x 1 x 6
1 minute]

21 DI XIX

Back Squat w/ 70kg x 6

[Back Squat w/ 98kg x 1 x 8
1 minute rest]

[Military Press w/ 54kg x 1 x 2
1 minute rest]

NOTES:
-I didn't top my previous bests for the Back Squat because I have been accumulating some fatigue due to work related circumstances... Back up week is coming up, will make sure to rest up then.

21 DI XVIII

FSQ w/ 50kg x 6

15 minute PR Zone
[FSQ w/ 76kg x 3 x 3,4,4,3,4,6
GHR w/ 3kg x 3 x 3,4,4,3,4,6]

15 minute PR Zone
[Muscle Up w/ 3kg x 2 x 11
2x24kg Bent Over Row x 3 x 11]

21 DI XVII

Power Snatch w/ 30kg x 1 + 2 Drop Snatches + 1 Power Snach

[Power Snatch w/ 52kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 52kg x 1

[Power Clean + Power Jerk w/ 66kg x 1 x 15
1 minute rest]

NOTES:
- Form is very important for both olympic lifts. The Power Jerk needs to be crisp, initiated with the bar resting on the shoulders/clavicle. If not, the power will not be transferred efficiently from the legs to the the upper body/arms.

21 DI XVI

Back Squat w/ 70kg x 6

[Back Squat w/ 98kg x 1 x 12
1 minute rest]

[Military Press w/ 52kg x 1 x 15
1 minute]

21 DI XV

FSQ w/ 50kg x 7

15 min PR Zone
[FSQ w/ 74kg x 3 x 7
GHR w/ 3kg x 3 x 7]

15 min PR Zone
[Muscle Up w/ 3kg x 2r x 10s + 1r
2 x 24kg Bent Over Row x 3r x 4 sets + 2 x 6s + 1r]

21 DI XIV

Power Snatch w/ 30kg x 2 + 2 Drop Snatches

[Power Snatch w/ 50kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 60kg x 1

[Power Clean + Power Jerk w/ 64kg x 1 x 15
1 minute rest]

21 DI XIII

Back Squat 70kg x 6

[Back Squat w/ 98kg x 1 x 4
1 minute rest]

[Military Press w/ 52kg x 1 x 10
1 minute rest]

21 DI XII (Back off week)

FSQ w/ 50kg x 7

[FSQ w/ 76kg x 3 x 3
GHR w/ 5kg x 3 x 3]

[Bent Over Row w/ 2x24kg x 3 x 4
Muscle Up w/ 3kg x 2 x 4]

21 DI XI (Back off week)

Power Snatch w/ 30kg x 1 + 2 Drop Snatches

[Power Snatch w/ 50kg x 1 x 8
1 minute rest]

Power Clean + Power Jerk w/ 50kg x 1 x 2

[Power Clean + Power Jerk w/ 62kg x 1 x 8
1 minute rest]

4x
[4x[4 Chambers] w/ 1kg
45 seconds rest between sets]

21 DI X (Back off week)

Back Squat w/ 70kg x 5

[Back Squat w/ 96kg x 1 x 8
1 minute rest]

[Military Press w/ 52kg x 1 x 3
1 minute rest]

Weighted Leg Work:
3x
[5 reps [4 Chambers] w/1kg]

21 DI IX

FSQ w/ 50kg x 5

15 minute PR Zone:
[FSQ w/ 70kg x (5x2)+(4x3)+6
GHR x (5x2)+(4x3)+6]

15 minute PR Zone:
[Muscle Up x 2 x 10 + 2 Singles
Bent Over Row w/ 2x24kg KB x x 2 x 10 + 2 Singles]

21 DI VIII

30kg Power Snatch x 2 + 2 Drop Snatches

[Power Snatch w/ 50kg x 1 x 11
1 minute rest]

[Power Clean+Power Jerk w/ 62kg x 1 x 15
1 minute rest]

21 DI VII

Back Squat:
70kg x 5

[Back Squat 96kg x 1 x 15
1 minute rest]

[Military Press w/52kg x 1 x 5
1 minute rest]

21 DI VI

Warm-up:
FSQ w/ 50kg x 6

Workout:

15 minute PR zone:
[FSQ w/ 70kg x 4 x 7
Negative GHR x 4 x 7]

15 minute PR zone:
[2x24kg KB Bent Over Row x 2 x 10 + 2 singles
Muscle Up x 2 x 10 + 2 singles]

NOTES:
-Nearly doubled my previous score on both PR zones. Will aim to maintain that rate of progress next week.

21 DI V

Power Day: didn't get to it, had to work late.

21 DI IV

70kg x 5
90kg x 3

[Back Squat w/ 96kg x 1 x 10
1 minute]

[Military Press w/ 52kg x 1 x 4
1 minute rest]

21 DI III

FSQ w/ 50kg x 5

15 min PR Zone:
[FSQ w/ 70kg x 3 x 5
Negative GHR x 3 x 5]

15 min PR zone:

[2x24kg KB Row: (1,2,3)+(1,2)x2 + 5S
Muscle Up: (1,2,2)+(1,2)x2 + 5S]

21 DI II

OHS w/ Bar x 10
Power Snatch w/ 30kg x 3 + 3x Drop Snatch

[Power Snatch w/ 50kg x 1 x 6
1 minute rest]

Clean + Power Jerk w/ 50kg x 1 x 6

[Power Clean + Power Jerk w/ 60kg x 1 x 15
1 minute rest]

21 Day Itch (Again)

About a year ago, I decided to go on a program posted by Charles Staley on T-nation. It's called the 21 Day Itch. It includes powerlifting, olympic lifting and bodybuilding and uses a great set/rep scheme for each. With proper nutrition, you will improve your lifts with it. I have set myself a goal. I won't stop the 21 day itch program before I achieving a 70kg military press.*

Here's what I did today, Monday (Powerlifting day):

Back Squat:

70kg x 5
90kg x 3
[96kg x 1 x 5
1 minute rest]

Military Press:
[50kg x 1 x 15**
1 minute rest]

NOTES:
*:I calculated how long it would take me to achieve the 70kg Military Press... about 5 months. Well... an impressive lift that is worth working for. A BW military press would earn me an elite ranking in that category (according to Dave Werner's Exercise Performance Standard chart).
**:15 reps on the military press felt solid. Will up the weight next time.

Squat, MU & HSPU IX

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1
Clean w/ 30kg + Power Jerk (Technique emphasis)
Back Squat:
70kg x 5
90kg x 3
Clean + Power Jerk (PJ) w/ 50kg x 1,1
Press 50kg x 1
Clean + Power Jerk (PJ) w/ 60kg x 2

[MU w/ BW + 3kg x 2 x 5
HSPU x 2 x 5
30 seconds rest]

Squat, MU & HSPU VIII

OHS w/ Bar x 10
Back Squat:
70kg x 6
90kg x 3
2 minutes rest
[100kg x 2 x 2 + 90kg x 3
2 minutes rest]

[MU w/ BW + 3kg x 2 x 5
HSPU x 2 x 5
1 minute rest]

40kg one arm swing (16+24kg):
7L+7R, 1 minute rest, 5L+5R

Squat, MU & HSPU VII

Sq Sn w/ 30kg x 1 + 2 Drop Snatches
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1,1
Back Squat:
70kg x 5
90kg x 3
2 minutes rest
[100kg x 2 x 3
3 minutes rest]

[MU w/ BW + 3kg x 2 x 3
HSPU x 2 x 3
2 minutes rest]

40kg one arm swing (16+24kg):
5x
[5L+5R
1 minute rest]

Squat, MU & HSPU VI

OHS w/ Bar x 10
Sq Snatch w/ 30kg x 1,1 + 1 DS
Sq Snatch w/ 50kg x 1,1
Sq w/ 70kg x 6

[Sq w/ 96kg x 2 x 3
1 minute rest]
2 minutes rest
Sq w/ 100kg x 2 (PR)
3 minutes rest
Sq w/ 106kg x 2 (fail)*

[Sq w/ 96kg x 2 x 2
1 minute rest]

[MU x 2 x 3
HSPU x 2 x 3
1 minute rest]
2 minutes rest
MU x 5 (PR)
HSPU x 1 (PR, increased my ROM so my head touched phone books)
3 minutes rest
MU + 5kg x 3 (PR, will be using 3kg, 5kg is just too much for short rest periods)

5x
[16+24kg one arm swing x 5
30 seconds rest]

NOTES:
-Using a backpack with the desired weight will force me to keep the rings close as I have to compensate for the weight pulling me back during the Muscle Up.
-Will be continuing as I am doing now for the Hand Stand Push Up, increasing the ROM until I touch my forehead to the floor. Next step is HSPU on parallettes. Curious to see how this carries over to the Military Press.
-Hope to be increasing my swing height of the 40kg one arm swing to about head height soon. Then I'll start adding reps.

Squat, MU & HSPU V

OHS w/ Bar x 10
Sq Snatch w/ 30kg x 1,1 + 1 DS
Sn Gr High Pull w/ 30kg + Light Band x 1,1,1
Sn Gr High Pull w/ 50kg + Light Band x 2
Sq w/ 70kg x 6

[Sq w/ 96 x 2 x 6
2 minutes rest]

[MU x 2 x 6
HSPU x 2 x 6
1 minute rest]


16+24kg one arm swing x 6
+
4x
[16+24kg one arm swing x 5
30 seconds rest]

Squat, MU & HSPU IV

OHS w/ Bar x 10
Sq Snatch w/ 30kg x 1,1 + 1 DS
Sn Gr High Pull w/ 50kg + Light Band x 1,1,1
Sq w/ 70kg x 5
[Sq w/ 96 x 3 x 4
3 minutes rest]

[MU x 3 x 4
HSPU x 3 x 4 *
2 minutes rest]

5x
[16+24kg one arm swing x 5 **
1 minute rest]

NOTES:
*: Improved Range Of Motion
**: Good grip for about 3/5 sets, slightly increased swing height

Squat, MU & HSPU III

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq Sn w/ 56kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 6 + 1 rep (normally 8 sets)
2 minutes rest]

[Muscle Up x 2 x 8
HSPU (Partial Range) x 2 x 8
30 seconds rest]*

Low Swing w/ 40kg (16+24kg):
5x
[5 low swings
30 seconds rest]

NOTES:
-Added some bands to assist me in the muscle up for only 2 sets.
-The muscle up is really a very intense movement. If I could get
a Muscle up w/ 10kg, I think I would have increased my upper body strength
substantially.
-My legs were still tired of the previous evening bike ride home from work.
I will take it easier when faced with a heavy squat session the morning after.

Squat, MU & HSPU II

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 5
2 minutes rest]

[Muscle Up x 2 x 45
HSPU (Partial Range) x 2 x 5
1 minute rest]

Low Swing w/ 40kg (16+24kg):
5x
[5 low swings
1 minute rest]

Squat, MU & HSPU I

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1,1,1
Sq Sn w/ 50kg x 1,1,1
Sq Sn w/ 56kg x 1

Back Squat w/ 70kg x 5

[BS w/ 96kg x 2 x 3
3 minutes rest]

[Muscle-up x 2 x 3
HSPU (limited ROM)x 2 x 3
2 minutes rest]

Squat, Press, Pull VI

OHS w/ Bar x 10
Sq Sn w/ 30kg x 3 + 1 DS
Sq Sn w/ 50kg + 15 OHS (PR)
BS w/ 70kg x 5
BS w/ 90kg x 3
3 minutes rest
BS w/ 96kg x 2 (PR)
3 minutes rest
BS w/ 100kg x 1 (PR)
[BS w/ 90kg x 2 x 5
1 minute rest]

MP w/ 32 kg x 1 x 2

10 minutes of Muscle Up Practice:
'Big Kid's Muscle up' with limited foot support*

NOTES:
-Was pleased with the OHS (&Back Squat) PR . Next step is 52kg: Sq Snatch +OHS x 15
-All Back squats were - as usual - dead start back squats.
*:legs were almost completely straightened out.

Squat, Press, Pull V

BS w/ 70kg x 5
[Back Squat w/ 90kg x 2 x 6
2 minutes rest]

[MP w/ 32kg x 1 x 2
PU w/ 24kg x 2 x 2
1 minute rest]

NOTES:
-Tired, did this after cycling home from work.

Squat, Press, Pull IV

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq w/ 70kg x 5
[BS w/ 90kg x 3 x 4
3 minutes rest]

[MP w/ 32kg x 1 x 4
PU w/ 24kg x 3 x 4
2 minutes rest]

[Partial Muscle Up x 2 x 3
2 minutes rest]*

[L-sit (rings) x 10 sec x 2
1 minute rest]

NOTES:
*: 'Big Kid's Muscle Up': a no kipping, strict Muscle Up.

Squat, Press & Pull III

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 8
1 minute rest ]

[MP w/ 32kg x 1 x 8 (last 5 sets were squat thrusts)
PU w/ 24kg x 2 x 8
30 seconds rest ]

[20 second L-sit]

Squat, Press & Pull II

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sq Sn w/ 30kg x 1,1

Sq w/ 70kg x 6
[Sq w/ 90kg x 2 x 5
1 minute rest]

[MP w/ 32kg x 1 x 5
PU w/ 24kg x 2 x 5
1 minute rest]

[Tuck Planche: 5 seconds x 3
Tuck Lever: 5 seconds x 3
30 seconds rest]

Squat, Press & Pull I

Back Squat:
30kg x 5
70kg x 3
[90kg x 2 x 3
3 minutes rest]

[MP w/ 32kg x 1 x 3
PU w/ 16kg x 2 x 3
2 minutes rest]

[Tuck Planche: 2 sec x 4
Tuck Lever: 2 sec x 4
30 seconds rest]

Squats & Core Work

OHS w/ 30kg x 1
Sq Sn w/ 30kg x 1,1 + 1 Drop Snatch
Sq Sn w/ 50kg x 1
Back Squat:
70kg x 5
90kg x 3
100kg x 1: fail
Lunges w/ 30kg: 8L+8R

[MP w/ 27kg x 1 x 5
PU w/ 16kg x 2 x 5
1 minute rest]

[5 second Tuck Planche x 8
5 second Tuck Lever x 8
1 minute rest]

Snatches & Core Work IV

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1
Sq Sn w/ 50kg x 1
Power Snatch w/ 50kg x 1
Sn Gr High Pull w/ 60kg x 3
Sq Clean w/ 50kg x 1,1
Sq Clean w/ 70kg x 1

SNGRDL:
[100kg x 3 x 4
3 minutes rest]

Zercher Squat w/ 50kg x 3

[MP w/ 27kg x 1 x 4
PU w/ 16kg x 3 x 4
2 minute rest]

[Tuck Planche: 5 second hold x 8
30 seconds rest
Tuck Lever: 5 second hold x 8
30 seconds rest]

Snatches & Core Work III

OHS w/ Bar x 10
Power Snatch w/ 30kg x 1 + 3 Drop Snatches
Sq Sn w/ 30kg x 1,1
Sq Sn w/ 50kg x 1,1

SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 5
1 minute rest]
110kg x 2
Lunges w/ 20kg:
8L+8R
1 minute rest
9L+9R

[MP w/ 27kg x 1 x 8
PU w/ 16kg x 2 x 8
30 seconds rest]

3x
[10 sec tuck lever hold
KTE 4,2,3
1 minute rest]

3x
[5 second L-sit
5 second tuck planche
1 minute rest]

Snatches & Core Work II

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1,1,1
Sq Sn w/ 50kg x 1,1
SNGRDL:

90kg x 2
2 minutes rest
[100kg x 2 x 6
2 minutes rest]

Lunges w/ 30kg: 8,6 (L&R)*

[MP w/ 27kg x 1 x 5
PU w/ 16kg x 2 x 5
1 minute rest]

6x
[L-sit: 10 seconds
Tuck Planche: 10 seconds
1 minute rest]**

NOTES:
*: The Lunges were surprisingly hard. My left leg is clearly weaker than my left.
I'll probably lower the weight a bit next time, to get my form & balance right.
**: This circuit felt good. I'm going to keep practicing it this way until I get my tuck planche position just right. Then I'll up the 'seconds' and lower the sets.

Snatches & Core Work I(*)

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 2**
Sq Sn w/ 50kg x 1
1 minute rest

SNGRDL:
90kg x 2
2 minutes rest
[100kg x 3 x 4
3 minutes rest]

[MP w/ 27kg x 1 x 3
PU w/ 16kg x 2 x 3
2 minutes rest]

Tuck Planche w/ Heavy Band Assistance 3 x 5 sec holds ***
Alternating: Tuck Planche to Tuck Sit

NOTES:
*: I'm not necessarily going to continue doing the snatches/snatch grip deadlifts, but I will continue using one heavy olympic lift/ powerlift followed by a supplemental single leg exercises (lunges or bulgarian squats). After that I tend to address my core as I am of the oppinion that I have been neglecting it lately. That's why I have set myself a goal to be able to do a stradle plank. Consist practice is the key.
**: I noticed that after stretching my hip flexors, the bar was easily accelerated. There was a certain smoothness added to the movement. I have to keep in mind that it's not because it seems easier that I don't have to explode when the bar gets above knee level.
***: This was my first attempt at a core-oriented circuit. This mainly focused on the feeling one should have when accomplishing a proper tuck sit (by using bands to get your body in the right position). I believe this 'feeling' is a very important part of training for the actual movement.

ETK Day XV

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 5 Drop Snatches
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1,1

SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 8
1 minute rest]

MP w/ 24kg (1,2)
PU w/ 10kg (1,2)

ETK Day XIV

Warm-up:

OHS w/ Bar x 10
Power Snatch w/ 30kg x 1 + 10 OHS
Sq Sn w/ 50kg

SNGRDL:

90kg x 2
2 minutes rest
[100kg x 2 x 5
2 minutes rest]

MP w/ 24kg (1,2)
PU w/ 10kg (1,2)
3 minutes rest
MP w/ 32kg: Fail
MP w/ 27kg x 1 (L&R) x 2
PU w/ 16kg x 4,3

ETK Day XIII (Low Volume)

Warm-up:

OHS w/ Bar x 10 + DS x 1
Power Snatch w/ 30kg x 1 + 10 OHS + 5 DS
Sq Snatch w/ 30kg x 1
1 minute rest
Sq Sn 50kg x 1,Rest,1,Rest,1
Sq Sn 50kg x 1 + 15 OHS *
SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 3
3 minutes rest]

[MP w/ 24kg (1-4)x 1,Rest **, (1-3)x1, Rest, (1-2) x 1
Pull-up w/ 10kg: MP w/ 24kg (1-4)x 1,Rest, (1-3)x1, Rest, (1-2) x 1]

[***Swings : 20L+20R, 10L+10R
Plank Hold: 30 seconds, 30 seconds]

Side Plank Hold: 30 sec L, 30 sec R

NOTES:
*:15 Overhead Squat w/ 50kg was hard. Really tought to stabilize everything and move fast after the 10th rep
**: After the first ladder, I felt that 4 sets of (1-4) wasn't going to happen. So I decided to try to press the 32kg, just for fun. My shoulders were already tired, but I did get 1/2 a rep (got above parallel) with my left arm and 1 solid rep with my right arm. I am curious to see what I will be able to do when not too fatigued.
***: Decided to try something new and alternate 2 opposing muscle groups (back and abs). Felt pretty good. Worked up a good sweat.

ETK Day XII

Warm-up:

OHS w/ Bar x 10
Power Snatch w/30kg x 1 + 5 Drop Snatches
OHS w/ 30kg x 10
Sq Sn w/ 30kg x 5 x 1
1 minute rest
Sq Sn w/ 50kg x 1
1 minute rest
Sq Sn w/ 50kg x 1

SNGRDL:
70kg x 2
1 minute rest
90kg x 2
2 minutes rest
90kg x 2
3 minutes rest
100kg x 2 (OK form, slow)
3 minutes rest
106kg x 2 (Ok form, very slow)
1 minute rest
[90kg x 2 x 5
1 minute rest]

[MP w/ 24kg: (1-4)x1,3 mins rest,(1-4)x1,3 mins rest,(1-4)x1
Pull-ups w/ 10kg: (1-4)x1,3 mins rest,(1-4)x1,3 mins rest,(1-4)x1]

Weighted (10kg) Kneeling Wheel Rollout: 3x5
Standing Wheel Rollout: 1x2
Cuban Press w/ Light Bands: 3x12

ETK Day XI

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1
Drop Snatch w/ 30kg x 5


Sq Snatch w/ 50kg x 1,Rest,1,Rest,1,Rest,1,Rest,1,Rest,1*
Sq Snatch w/ 50kg + 10 OHS**
2 minutes rest
Sn Gr High Pull w/ 70kg: 3,2 ***
2 minutes rest
[SNGRDL w/ 90kg x 2 x 5
2 minutes rest]



[1 Leg Box Squat w/ Bar x 3 x 3 ****
MP w/ 24kg: (1-4)x1 + 3 minutes rest + (1-4)x1
Pull-up w/ 10kg: (1-4)x1 + 3 minutes rest + (1-4)x1]

Sw 24kg 80 reps/4 minutes (L) *****

NOTES:

*:Focused solely on technique here, really concentrated on catching it crisply and extending at the right moment.
**:This was not as easy as it seemed. You really feel the core working to stabilize everything.
***:The first rep of the first set really was a good one, as was the first rep of the second set. Conclusion: work on heavy singles.
****:I decided to add this movement as I needed some one legged work to even out the symmetrical work. I did these before,during and after the ladders. My left leg has a harder time stabilizing than my right leg. Will work on this by adding one rep/set on my weaker leg.
*****: My shoulders were pretty tired due to the pressing and stabilization work, so I decided to substitute snatches with swings.

ETK Day X

Warm-up:

OHS w/ Bar x 10
Sq + Press (in bottom position) w/ Bar x 5
Drop Snatch w/ Bar x 5
Sq Sn w/ 30kg x 1 + 5 DS

SNGRDL:

70kg x 2
1 minute rest
[90kg x 2 x 3
3 minutes rest]

[MP w/ 24kg x (1-4) x 1 + 2 min rest + (1-4)x 1 + 2 min rest + (1-3)x2 + (1-2)
Pull-up w/ 10kg x (1-4) x 1 + 2 min rest + (1-4)x 1 + 2 min rest + (1-3)x2 + (1-2)]

Swings: 10L+10R w/ 24kg

NOTES:

-I changed the notation a bit to fit the screen size. So instead of writing:
(1,2,3,4), I used (1-4). Kind of comes in handy ;-)
-Was quite tired and decided to skip the swings.

ETK Day IX

Warm-up:
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 26kg x 5
Drop Snatch w/ 30kg x 1
Sq Snatch w/ 30kg x 3 (Technique work emphas. crisp form)
Sq Snatch w/ 40kg x 1

5 minutes rest

Sq Snatch w/ 50kg x 5 (In rest pause fashion 1,1,1,1,1)
4 minutes rest
Sq Snatch w/ 56kg x 1 + 4 OHS
5 minutes rest
Sq Snatch w/ 60kg x 1 + 6 OHS (= PR !)
2 minutes rest
Sn Gr High Pull (w/ straps):
[60kg x 3 x 2
2 minutes rest]

SNGRDL:

[90kg x 2 x 10
1 minute rest]

[MP 24kg (1,2,3)x 4
Pull-ups w/ 10kg (1,2,3) x 4
1 minute rest between each set]

Sw 24kg: 180reps/11 minutes (H)

10 Frog Kicks

ETK Day VIII

Warm-up:
OHS w/ Bar x 10
OHS w/ 30kg x 10
Sq Sn 50kg x 1 Fail (See notes below why)

SNGRDL:

70kg x 2
1 minute rest
[90kg x 2 x 6
2 minutes rest]

[MP 24kg: (1,2,3) x 2 + (1,2)
Pull-ups w/ 10kg: (1,2,3) x 2 + (1,2)]

Sn w/ 24kg: 62 reps/ 6 minutes (L)

NOTES:
- Didn't properly execute the squat snatch and wasn't ready for the bottom catch.
Why ?
1) I wasn't extending/exploding at the right point. I exploded right above the knee (almost at knee level). This caused the bar to be too far away from my body, thus making I adjust the pull (automatically) to pull the bar more towards me. The result was that the bar still had rearward momentum when I caught it in the (semi, see below) bottom position. I was able to recover by turning around and propping the bar up on one side (or tip), mollesting a cardboard box - which slowed it down a bit - along the way. Dropping the bar would only have been possible had the bar been equipped with bumped plates and the floor with a lifting platform. Could you imagine what damage a 50kg object would have done (not to mention the noise?) on a 3rd floor of an appartment buildling ? Right, so that's why I'm getting to point #2.
2)I have to get used to catching in the bottom position. My catch here was more fit for a power snatch. For this I will make use of the drop snatch with medium weights and snatch grip push presses.
3)I will be doing more technical practice in the future, insuring a crisp snatch form, before attempting really heavy weights. Multiple sets of low reps sets with 75-80% of 1RM seem to be a good way of getting there.

ETK Day VII

No Warm-up

SNGRDL:

70kg x 3
2 minutes rest
[90kg x 3 x 4
3 minutes rest]

[MP 24kg x (1,2,3) x 5
Pull-up w/ 10kg x (1,2,3) x 5
45-60-90 seconds between 2nd-5th set]

Sw w/ 24kg: 114 reps/5 minutes (M)

ETK Day VI

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sq Sn w/ 50kg x 1 + 5 OHS
Sq Sn w/ 50kg x 1

SNGRDL:

70kg x 3
1 minute rest
80kg x 2
1 minute rest
90kg x 2
3 minutes rest
96kg x 2: Form = ok, Speed = ~
3 minutes rest
100kg x 2 Form = +/- Speed = Very Slow
1 minute rest
[90kg x 2 x 5
1 minute rest]

[MP 24kg (1,2,3) x 2
Pull-up w/ 10kg (1,2,3) x 2
30 seconds rest between sets]

Sw w/ 24kg: 188 reps/8 minutes (H)

ETK Day V

Warm-up:
OHS w/ bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/ 50kg x 5 (no wraps)

SNGRDL:

70kg x 2
1 min rest
80kg x 2
1 min rest
[90kg x 2 x 6
2 minutes rest]

[MP w/ 24kg x (1,2,3)x 3
Pull-up w/ 10kg x (1,2,3) x 3
1 minute rest between each ladder]

Snatch w/ 24kg: 88reps/10 minutes (L)

15 frogs kicks

ETK Day IV

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/50 x 5

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
1 minute rest
[90kg x 3 x 4
3 minutes rest]

[Press w/ 24kg: (1,2,3) x 4
Pull-up w/ 10kg : (1,2,3) x 4
Rest Periods between each ladder:
R1= 1 minute
R2= 1.5 minutes
R3= 1.75 minutes]

Sw 24kg 120/6 minutes (M):
(10L+10R)x2+RI+10L+10R+RI+10L+10R+RI+10L+10R+RI+10L+10R

ETK Day III

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/ 50kg x 5

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
2 minutes rest
[90kg x 2 x 8
1 minute rest]

[MP w/ 24kg: (1,2,3) x 2
Pull-up w/ 10kg: (1,2,3) x 2]
2 minutes rest
[MP w/ 24kg: (1,2) x 1
Pull-up w/ 10kg: (1,2) x 1]

Sw 24kg x 100/4min (H):
(10L10R10L10RRI10L10R10L10RRI10L10R)

ETK Day II

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/ 50kg x 5

SNGRDDL:

70kg x 2
1 minute rest
80kg x 2
1 minute rest
[90kg x 2 x 5
2 minutes rest]

[MP 24kg: (1,2)x2,R,x1
Pull-up w/10kg: (1,2)x2,R,x1]

Sn 24kg x 76/11 min L:
(5L5RRI5L5RRI5L5RRI3L3RRI3L3RRI4L4RRI5L5RRI3L3RRI5L5R)

ETK Beginnings

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Snatch Grip High Pull w/ 50kg x 5

SNGRDL:

70kg x 3
1 minute rest
80kg x 2
1 minute rest

[90kg x 2 x 3
3 minutes rest]

[Press w/ 24kg: 3x(1,2,3,R) R=2mins
Pull-ups w/ 10kg: 3x(1,2,3)]


Sw w/ 24kg (M): 70 reps/3 minutes: 10L/10R,10L/10R,10L/10R,Rest,10L

NOTES:
-Yes, I bought Enter The Kettlebell E-book. It's a good read (although I haven't finished it yet), I recommend it.
Looking forward to breaking some plateaus and getting in shape, Secret Service Style.
-The first series of swings were completed in 1 minute. All swings were to parallel or chin level.

SNGRDL, Press & Pull VI

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w 30kg x 5

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
1 minute rest
86kg x 2
3 minutes rest
90kg x 3 (good form)
3 minutes rest
96kg x 3 (bad form)

Max MP Test:
24kg x 2
2 minutes rest
24kg x 3
5 BW Pull-ups
3 minutes rest
27kg x 1 Fail

[Iso Hold 32kg bottom MP position x 4 seconds x 8
Pull-up w/ 10kg x 4 x 8
1 minute rest]

[EW w/ 3kg plates (as the 'wheels') x 3 (w/ 3 second hold) x 2
1 minute rest]

NOTES:
-Next SNGRDL cycle will be 4 weeks long, using 90kg.
-Wheel Rollouts were done using 3kg plates, they are smaller than 5kg plates, forcing
me closer to the ground, thus increasing abdominal recruitment.

SNGRDL, Press & Pull V

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Squat Snatch w/ 30kg x 5
Drop Snatch w/ 30kg x 3
1 minute rest

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
2 minutes rest

[86kg x 2 x 6
2 minutes rest]

[Press w/ 24kg x 3 x 4
Pull-up w/ 10kg x 5 x 4
2 minutes rest]

SNGRDL, Press & Pull IV

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
3 minutes rest
Squat Snatch w/ 52kg x 1 + 3 OHS (PR)
3 minutes rest
Squat Snatch w/ 56kg x 1 + 4 OHS (PR)
2 minutes rest

SNGRDL:

[86kg x 3 x 4
3 minutes rest]

[Press w/ 24kg x 3
Pull-up + 10kg x 6 x 3
1.5 minutes rest]

[Evil Wheel x 5 x 2
1 minute rest]

5x Medicine Ball Overhead Squats

NOTES:
-2 Squat Snatch PR's. Everything felt good, so I decided to try some PR's.
Next time I'll go for 60kg.

SNGRDL, Press & Pull III

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Hi Pull w/ 50kg x 5
Power Clean 70kg x 1

SNGRDL:

80kg x 2
[86kg x 2 x 8
1 minute rest]

Pu Max attempt w/ 10kg: 8 reps

[Press 24kg x 3 x 10
PU vs RB x 3 x 5
30 seconds rest]

SNGRDL, Press & Pull II

Warm-up:
OHS w/ Bar x 10
OHS w/ 30kg x 10
Snatch Squat w/ 50kg x 1 + 5 OHS

SNGRDL:

70kg x 2
2 minutes rest
[86kg x 2 x 5
2 minutes rest]

[Press x 4 x 6
Pull-up vs RB x 3 x 6
1 minute rest]

SNGRDL, Press & Pull I

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Hi Pull w/ 50kg x 5

SNGRDL:

70kg x 1
1 minute rest
80kg x 1
1 minute rest
[86kg x 2 x 3
2 minutes rest]

[Press x 4 x 5
Pull-up x 4 x 4
2 minutes rest]

Leg Workout

Did a leg workout today, just for fun.

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Back Squat w/ 30kg x 5
Back Squat w/ 50kg x 5

[A1. Back Squat w/ 76kg
1x15,1x12,1x8
A2. Romanian Deadlift w/ 86kg (and straps)
1x12,1x10,1x8
1 minute rest (to change the weight)]

2 minutes rest

32kg Swing x 15 (L&R)

3x
[5 wheel rollouts + 2 sec hold
1 minute rest]

NOTES:
-I always go into this workout with a sense that's it's going to be easy. But it never is ;-) I broke the back squats up in blocks of reps (e.g.: 15=3x5) while keeping the bar on my back the whole time.
By the end of the second set I was sweating bullets, I was supposed to add 1x20 (back squat) and 1x15 (RDL) as a finisher, but I couldn't really bring up the courage to do it. Will, however, up the weights next time. Back squat will be 80kg, romanian deadlift 100kg. After I get used to those weights I will attempt the finisher mentioned above.

Crossfit North's Standards

Crossfit North recently published a list of standards to determine your overall athletism. Here is the link to the PDF file with the standards and here you'll find the discussion on the crossfit forum.

First things first. I intend to accomplish all of these goals at some point in training, but I'll be focusing my attention to the goals that suit me best. Right now that means focusing on max strength. Why ? Well I know from expirience that if my max strength is up and I take about 4-6 weeks to focus on GPP, my max strength will increase accordingly. (See July 15, 2005 in my log for more info on this)

So what am I aiming for ?

Primary goals:
Back squat: double bwt
bench press: 1.5 bwt
ohs: 15 at bwt, (but first 1 x bwt)
deadlift: 2.5 bwt
military press: 1 X bwt
clean: 1.5 bwt
vertical jump: 30 inches
snatch: 1.25 X bwt (but first 1 x bwt)

Secondary goals:

pistols: 25 each leg
pushups: 60 on the rings
l-sit: 1:30
Mary: 15 rounds in 20 mins of 5 hspu, 10 one leg squats, 15 pullups
hspu: 10 full range
pullups: 40 dead hang

All others goals can be achieved - excluding rowing times (don't have a rower), dips (I have bad history with those) and running the 5 minute mile (take a lot of running) - with the equipment and time I have on my hands.

Next up, HOW DO WE GET THERE ?

Pretty straighforward, really:

TRAINING ECONOMY

"When I talk about the training economy, I'm referring to choosing the exercises and training methods that give you the quickest results in the shortest possible time. It's important to know that ALL EXERCISES WERE NOT CREATED EQUAL! For example, the deadlift is an "economical" exercise because it works a TON of muscle mass at once. Deadlifting works the low back, glutes, hamstrings, quads, forearms, upper back, and traps. This one exercise can literally take the place of a dozen less productive exercises.

Hopefully this example helps you to realize that making the proper exercise selections can drastically cut down on the time you spend in the gym. Yet, time and time again, I see people wasting valuable time by doing concentration curls, leg extensions, triceps kickbacks, and a bunch of other exercises that make me want to puke. These are the same people who look exactly the same year in and year out even though they "work out everyday for 2 hours." They're also on a first-name basis with every single member of the gym. These people go to the gym to make friends, not progress."-- Joe DeFranco in Training Economy: How to Maximize Efficiency in the Gym'

So what exercises will I be using ?

-High Pull (for more info check out this article)
-Snatch Grip Deadlifts
-Heavy Partial Deadlifts from Blocks
-Kettlebell Military Press
-Wheel Rollouts & Holds

+ Flexibility Work.

As you may also have noticed, the primary goals will lead to a certain degree of proficiency in the secondary goals, making it relatively easy to brigde the gap between primary and secondary goals.

So there you have it, my plan of attack to complete these goals.

SNGRDL, Pull-up & Press III

OHS w/ Bar x 10
OHS w/ 30kg x 10
Partial OHS w/ Medicine Ball x 5
High Pull w/ 50kg x 5

SNGRDL (going for A PR):

70kg x 3
2 minutes rest
80kg x 3
3 minutes rest
90kg x 3 (Fail: muscled the weight up with bad form)
3 minutes rest
86kg x 3 (PR)
1 minute rest

[80kg x 2 x 5
1 minute rest]

Press w/24kg (going for max reps):

2x24kg (L&R)
2 Pull-ups vs Red IW Band
2 minutes rest
5L+5R (same as previous PR, shoulders were tired due to previous workout)

[Press x 3 x 5
Pull-up vs Red IW Band x 3 x 5
1 minute rest]

[Pull-up vs Red IW Band x 3 x 3
Cuban Press w/ 5kg x 4 x 3
1 minute rest]

3x
[Full Wheel Rollout x 5
1 minute rest ]

SNGRDL, Pull-up & Press II

OHS w/ Bar x 10
OHS w/ 30kg x 10
Partial OHS w/ Medicine Ball x 10
High Pull w/ 50kg x 5

SNGRDL:

70kg x 2

[80kg x 2 x 6
2 minutes rest]

[Press x 3 x 6
Pull-up vs Red IW Band x 3 x 5
1 minute rest]

3x
[Full Wheel Rollout x 5
1 minute rest ]

SNGRDL, Pull-up and Press

OHS w/ Bar x 10
OHS w/ 30kg x 10
High Pull w/ 50kg x 5

SNGRDL:

70kg x 1
[80kg x 3x 4
3 minutes rest]

[Press x 4 x 4 w/ 24kg
Pull-ups vs Red Iron Woody Band (looped around 32KB and front of the neck x 4 x 3
2 minutes rest]

Floor Press:

No Sandbag : 50kg x 3
Sandbag:
50kg x 3
60kg x 1
No Sandbag:
60kg x 1
70kg x 1 Fail

3x
[Full Wheel Rollout x 3
1 minute rest]

NOTES:
-Snatch Grip Deadlift progress is going good. I'm looking forward to using 100kg on this exercise and am curious to know what it's going to do for my snatch and power clean numbers.
-Why did I suddenly cut the curls ? Well, mainly because I felt a sticking point coming up on the military press. It was getting harder and harder to get the bell of
my chest when I got tired. So I did some googling and evidently found the answer to the problem HERE. To summarise: wide lats=weight clears chest easily.
-I always add in some overhead squat work in my warm-ups as well as some bungee cord shoulder 'dislocated'. I got another idea from the Gym Jones website: Close grip/ Wide stance OHS:
A training tool. The point isn't to Squat but to increase shoulder strength and flexibility and to find (by feel) the proper position and weighting. Sometimes a set of these is one rep. Muscles that are rarely used tire easily and the neurological net that controls them fries fast when it isn't often used. The form is the point so close observation is essential when including this movement in a circuit to prevent form from degrading as the athlete tires.
-Since I am not doing any real grip work with straps-assisted SNGRDL's, I am currently looking into some workouts to tax my grip. This seems like a nice one.
-

SNGRDL, Curl & Press IX

OHS w/ Bar x 10
OHS w/ 30kg x 10
SN GR High Pull 50kg x 5

SNGRDL:

70kg x 2
[80kg x 2 x 8
1 minute rest]

[Press x 3 x 10 w/24kg
Curl x 2 x 10 w/ 30kg
30 seconds rest]

[Band Dislocates x 12 x 3
Wheel Rollout Hold x 10 sec x 3]

SNGRDL, Curl & Press VIII

OHS w/ Bar x 10
OHS w/ 30kg x 10
Clean & Jerk 50kg + 5 Partial Power Jerks
SNGRDL:

70kg x 1
[80kg x 2 x 6
2 minutes rest]

[Press x 3 x 5
Curl x 3 x 5
1 minute rest]

Light Band Pull Apart:
8,10,5,5,5,5,5,5,

SNGRDL, Curl & Press VII

OHS w/ Bar x 10
OHS w/ 30kg x 5
OHS w/ 50kg x 3

Power Clean 70kg x 1
(not a PR, but faily good execution with this
kind of weight)

SNGRDL:

70kg x 1
[80kg x 2 x 3
3 minutes rest]


[Press w/ 24kg x 4 x 3
Curl w/ 30kg + LB x 4 x 4
2 minutes rest
]

3x5 Wheel Rollouts (striving for full ROM)

Light Band Pull-Apart: 7,5,5,5,5,5,5,5,8

NOTES:

-Snatch Grip Deadlifts are done with wrist straps and shin guards. This way I ensure proper execution and get all the benefits of this excellent exercise. My plan is to work up to over 120kg on these. This will make bring my goal of a 100kg Clean and Press within reach, as the SNGRDL does a great job strengthening the posterior chain.
-I decided to stop using the bands for the presses to let my shoulder recover a bit and am going to keep working at it by adding reps to my current 24kg RM.
-I really like the full wheel rollout as opposed to the 'isometric (sticking point) hold'. It increases the ROM, thus abdominal activation.
-Shoulder stability is also crucial if you want to put big weights overhead, so soon I will be working on my jerks and doing both kettlebell OHS and overhead walks with submaximal weights.

SNGRDL, Curl & Press VI

OHS w/ Bar x 10
OHS w/ 30kg x 10

Squat Snatch w/ 50kg x 1, Fail.

SNGRDL:

70kg x 3
3 minutes rest
80kg x 3 (PR)

[70kg x 2 x 5
1 minute rest]

Military Press:

16kgx3
16kg+RB x 1 (L&R)
2 minutes rest
24kg x 6L + 5R

Curl w/ 30kg x 5 (PR)


[Press w/ 16kg + RB x 1 x 5
Curl w/ 30kg + LB x 2 x 5
]

Light Band Pull-Apart: 10,5,5,5,5,5,5,5,5

SNGRDL, Curl & Press V

OHS w/ Bar x 10
Squat Snatch:
30kg x 1 + 5 OHS
40kg x 1
50kg x 1 (PR !!!) + 3 OHS (shaky)

SNGRDL:
[70kg x 2 x 6
2 minutes rest]

[Press w/ 16kg + RB x 1 x 5
Curl w/ 30kg + LB x 3 x 5
1 minute rest]

[Light Band Pull Apart:
10,7,5,5,6,5,4,4,2]

+ Fat Bar Hang: 23 seconds

SNGRDL, Curl & Press IV

OHS w/ Bar x 10
OHS w/ 30kg x 5
Clean w/ 50kg x 1

SNGRDL:

50kg x 1
[70kg x 3 x 4
3 minutes rest]

[Press w/ 16kg + RB x 2 x 4
Curl w/ 30kg + LB x 3 x 4
2 minutes rest]

[20 sec fat pull-up bar hold +
10 partial sternum pull-ups]

SNGRDL, Curl, Press III

Warm-up:

Overhead Squats w/ 30kg x 10
+
Full Snatch w/ 30kg x 5
+
Full Clean w/ 30kg x 5

Snatch Grip Deadlift:

50kg x 1
70kg x 1

8x
[70kg x 2
1 min RI]
8x
[Press w/ 16kg + Red Band x 1
Curl w/ 30kg + Light Band x 3]

2x
[6 Towel Pull-ups
1 minute rest]

SNGRDL, Curl, Press II

Warm-up:

Overhead Squats w/ 30kg x 10
+
Full Snatch w/ 30kg x 5
+
Full Clean w/ 30kg x 5

Snatch Grip Deadlift:

50kg x 1
70kg x 1

5x
[70kg x 2
2 mins RI]
5x
[Press w/ 16kg + Red Band x 1
Curl w/ 30kg + Light Band x 3
1 minute rest]

3x
[6 Towel Pull-ups
1 minute rest]

SNGRDL, Curl, Press

Warm-up:

Overhead Squats w/ 30kg x 10
+
Full Snatch w/ 30kg x 5
+
Full Clean w/ 30kg x 5

Snatch Grip Deadlift:

50kg x 1
70kg x 1

3x
[70kg x 2
2.5 mins RI]
3x
[Press w/ 16kg + Red Band x 2
Curl w/ 30kg + Light Band x 3
2 minutes rest]

2x
[30 second Isometric wheel hold
30 seconds rest]

3x
[6 Towel Pull-ups
1 minute rest]

Snatch Grip Deadlifts:

50kg x 3
70kg x 3
90kg x 1
80kg x 3

A1. Back squat
1 x 15 @ 70kg, 1 x 12 @ 70kg, 1 x 8 @ 70kg

A2. Romanian deadlift
1 x 12 @ 80kg, 1 x 10 @ 80kg, 1 x 8 @ 80kg

Military Press Max attempt:

Warm-up: 16kg + LB x 1 - 1 minute rest - 16kg + LB x 1
Max Attempt: 16kg + Red Band x 1 !!! = PR, 32kg x 1 Fail.

Curl Max Attempt:

Warm-up: 26kg + LB x 3 - 1 minute rest - 26kg + LB x 3
Max Attempt: 30kg + LB x 4 !!! = PR

5x
[Press w/ 16kg + LB x 1
Curl w/ 26kg + LB x 3]

NOTES:
-Snatch Grip Deadlifts were done using wrist straps
-Romanian Deadlifts were done using wrist straps
-Romanian Deadlifts were way too light.
Next time I will use 6kg more on the squats and 10kg more on the RDL's.
-I got the idea to superset RDL's and Back Squats from Christian Thibaudeau's
'Hollywood Muscle' Workout(scroll down and you'll find it)
-This 'leg day' will be added to my workout schedule, either as a 4th day, or as an addition to an existing workout, making it slightly longer in duration.
-The reason for the sudden addition of wrist straps is because I have always been annoyed that I couldn't go heavy enough on Snatch Grip Deadlifts to get the FULL benefit out of the movement. SGD's also put a great deal of stress on your grip:
"For sets calling for three or more repetitions, you may want to use wrist straps. This prevents the isometric strength-endurance of your gripping muscles from being the limiting factor in overloading the posterior chain and your quadriceps." Charles Poliquin, Explosive Neural Drive
-As far a RDL's are concerned, using straps is just a nice plus. And don't worry, I'm not planning on putting grip training aside either ;-)

Squat, Press & Curl V

Back Squat:

30kgx10
50kgx5
70kgx20

6x
[Press w/ 16kg + LB x 1
Curl w/ 26kg + LB x 3
1 minute rest]

6,6,4 Towel Pull-ups

Squat, Press & Curl IV

FSQ 30kg x 5

5x
[FSQ 70kg x 3
1 minute rest]
4x
[Press 16kg + LB x 2
26kg Curl + LB x 4
2 minutes rest]

3x
[6x Towel Pull-ups
1 minute rest]

Squat, Press & Curl III

FSQ
[30kg x 10
50kg x 8]
5x
[72kg x 5
50 seconds rest]

8x
[Press* x 1
Curl** x 3]

*=16kg w/ Light Band
**= 26kg w/ Light Band

Squat, Press & Curl II

FSQ
[30kg x 10
50kg x 8]
5x
[72kg x 5
1 minute rest]
5x
[Press* x 1
Curl** x 3
1 minute rest]

*=16kg w/ Light Band
**= 26kg w/ Light Band

Squat, Press & Curl

FSQ
[30kg x 10
50kg x 8]
5x
[70kg x 5
1 minute rest]
3x
[Press* x 2
Curl** x 4
2 minutes rest]

[20 Russian Twists w/ 16kg]

*=16kg w/ Light Band
**= 26kg w/ Light Band

Max Attempt Day

Max Military Press attempt w/ 24kg KB:

Warm up:
FSQ's:
50kgx6
70kgx5

MP:

24kg x 1 (L&R)
30 seconds rest
24kg x 2 (L&R)
3 minutes rest

MAX ATTEMPT: 24kg x 5 !!! (L&R) PR!!!

followed by:

5x
[24kg MP x 1
1 minute rest
Curl w/ 26kg + Light IW Band x 3]

Squat, Swing & Curl Press

3x
[FSQ w/ 70kg x 4
Swings w/ 2x24kg x 21
1 minute rest]

[Curl w/ 26kg + Light IW Band: 5,4,4,3,3,3,2,2,2
Alternated with
Military Press w/ 24kg x 1 x 8
1 minute rest]

Squat, Swing, Press

3x
[FSQt w/ 70kgx 4
Swings w/ 2x24kg x 27
Press w/ 24kg x 2
1 minute rest]

NOTE: Was feeling pretty weak here due to the extreme temperatures today. Things didn't seem to work right.

Press & Swings VI

Power Clean + Squat:
1+10 w/ 30kg
30 sec rest
1+10 w/ 50kg
3 minutes rest
1+3 w/ 70kg (partial fail as I had to 'pull in' the clean at chest level. I'll need some more practice on squat cleans to get the hang of the power clean recovery with heavier weights)
1 minute rest

5x
[Press w/ 24kg
Swings w/ 2x24kg KBs x 15
20 seconds rest]
+
7x
[Press w/ 24kg x 1
1 minute rest]

[20 Russian Twists w/ 16kg KB]

NOTES: Workout felt good. I especially like the idea of pre-fatigueing the hams with power cleans and finishing them off with swings.

GOALS:
I said I was going to clean and press 100kg by november and I'm still planning on doing exactly that. So my main focus is going to be:
Front Squats
Deadlift/Clean/Snatch
Press & Swing Combo
Heavy Abs

I am confident that with that setup 3x a week I'll be able to make some descent PR's in a couple of months time.

SHORT TERM GOAL (1-2 months)

Power Clean 70kg with perfect form for reps & pressing the 24kg at least 5 times.

Press & Swing V

6x
[Press w/24kg x 1
Power Clean + Squat (1+3) w/ 60kg
Swings w/ 2x24kg x 20
1 minutes rest]

Russian Twist w/ 16kg KB
[30 reps]

4x (on each last rep, one isometric hold)
[Crush Curl w/ 16kg KB Handle up
30 seconds rest]

Press & Swing

4x
[Press w/ 24kg x 2
Double Swings w/ 24kg x 26
2 minutes rest]

[20 Russian Twists w/ 16kg]

4x
[2 crush curls (handle facing up) w/ 16kg
30 seconds rest]

Suitcase Hold w/ 32kg KB
[40,30,30,15 sec hold (alternating left and right)]

Press & Swing

5x
[Press 24kg KB x 1
Double Swings w/ 2x24kg x 15
]+
3x [Double Swings w/ 2x24kg x 15]

[30x Russian Twist w/ 16kg]

3x
[3 Crush Curls w/ 16kg
30 seconds rest]

Suitcase Deadlift Hold w/ 32kg
[40 sec (Alternating Left & Right)]

Press & Swing

5
[Press 24kg KB x 1
Double Swings w/ 2x24kg x 20
1 minute rest]

[20x Russian Twist w/ 16kg KB]

Suitcase Deadlift Hold w/ 32kg
[40,30,20 (Alternating Left & Right)]

Press & Swing

3x
[Press 24kg KB x 2
Double Swings w/ 2x24kg x 24
2 minutes rest]

Isometric Wheel Rollout Hold
3x
[12,10,10 second holds]

Suitcase Deadlift Hold w/ 32kg
[30,30,30,20 (Alternating Left & Right)]

NOTE: Double Swings really fry up your forearms good. I still cant really manage to hold the kettlebell handles straight, but keep turning them to save my grip. This is especially true if you are swinging for height.

Presses

10x
[Press 24kg x1
1 minute rest]

Press, Squat, Swings, Jerk

Press 24kg 6x1
3x
[Squat w/ 2x24kg x 3
Swings w/ 2x24kg x 12
Jerks w/ 2x24kg x 3
30 seconds rest]

3x
[10 Seconds isometric wheel rollout hold
30 seconds rest]

Suitcase Hold w/ 32kg
[40,30,30 seconds (alternating left and right)]

Press, Swings & Holds

4x
[Press 24kg x 1
Low Swings w/ 2x24kg x 25
1 minute rest]

3x
[12 sec Isometric Wheel Rollout Hold
30 seconds rest]

Suitcase Hold w/ 32kg
[30,30,30 seconds (alternating left and right)]

[1 minute Bagua Circular Stepping]

Press, Swing & Pull

5x
[Press 24kg x 1
Swings w/ 2x24kg x 15
45 sec rest]

7 BW Pull-ups
NOTE: grip was really weak after those double swings

3x
[10 sec Isometric Wheel Rollout Hold
30 seconds rest]

Suitcase Hold w/ 32kg
[40,30,20 (alternating left and right)]

[50 seconds of Bagua Circular Stepping w/ 2x24kg KB's]

Press, Clean & Jerk

Press w/ 24kg 6x1

10 minute Clean & Jerk
[13 reps]
NOTE: felt tired, did this after work.

3x
[10 sec Isometric Wheel Rollout Hold]

[45 sec Bague Circular Stepping w/ 2x24kg KB's]

Press, Swing & Squat

4x
[Press w/ 24kg x2
Swings w/ 2x24kg x 15
1 min rest]

8 FSQ w/ 2x24kg's
Suitcase Hold w/ 32kg KB
[30,20 sec (Alt L&R)]

Front Plank Hold
[1 minute]

Friday Fun

Military Press w/ 24kg: 8x1

5x
[5 FSQ's w/ 2x24kg KB
10 Swings w/ 2x24kg KB
1 minute rest]

3x
[10 sec Iso Wheel Rollout Hold
30 sec rest]

Suitcase Hold w/ 32kg
[45sec,30sec,15sec (Alternating L&R)]

1 Minute Bagua Circular Stepping w/ 2x24kg Kb's in the rack.

5x
[Military Press w/ 24kg x 1
Swings w/ 2x24kg x 10
30 sec rest]

32kg KB Jerk 3x
[3reps
1 minute rest]

3x
[10 sec Iso Wheel Rollout Hold
30 sec rest]

Suitcase Hold w/ 32kg
[40sec, 25sec, 15sec (alternating L&R)]

1 minute Bagua Circular Stepping w/ 2x24kg in the rack

Notes: Learned that the power transfer in the jerk is most effective when you keep your 'rooted' or in contact with the ground when doing the second dip. Don't let your heels come of the floor or the power won't be smoothly transfered from your legs to your arms.

KB's again

After fooling around with bodybuilding, I noticed that only after a couple of kettlebell workouts my hamstrings and back had a better pump compared with the regular bodybuilding (isolation) movements. Deadlifts still do the trick too, but I rather focus on strength-endurance now and be able to handle any situation for a long time rather than be very strong for a short time. Think of it as MMA training if you will. Only with kettlebells. More importantly, DOUBLE kettelebell work with the 24kg's really works up a good sweat and give me workouts I can't really compare to anything else.

Here's what I did today:

72kg Deadlift x 7 sets x 5 reps
alternated with
3 sets x 2 reps of 24kg Military Press

3x
[2x24kg Swings x 10
1 minute rest
FSQ w/ 2x24kg KB's x 5
30 seconds rest]

3x
[10 sec Iso Wheel Rollout hold
30 sec rest]

Alternating Suitcase Hold w/ 32kg
[30 sec,15 sec, 15 sec (alternating L&R)]

1 minute rest

45 sec Bagua Circular Stepping w/ 2x24kgs in the rack.

KB Power

3 sets of the following:
[10 Double Swings w/ 24kg's
1 minute rest
5 Front Squats w/ 24kg]

Followed by:
10 minute clean & jerk: 29 reps

45 sec rack hold w/ 24kg's
1 minute rest
30 sec rack hold w/ 24kg's

Notes:
-The front squats felt surprisingly hard, that's because of the weight distribution of the kettebells.
-Added 10 more reps to my previous max. Next time I'll get 40 reps.

Slow Improvements

1. Negative Glute Ham Raise w/ 5kg x 7,7
2. Pause Squats w/ 60kg 12,12
3. One Arm Row w/ 24kg 15,9+2N
4. KB Press w/ 16kg 12,7
5. Curl w/ 20kg & Red Band 9+2N,3+2N
6. Tricep Extension w/ 20kg & Red Band 8,8
7. Incline Flys w/ 10kg DB's 12,10
8. Negative Dips w/ 16kg 7,7

Notes:
-Made some rep improvements compared to last time. Will up the weight on Pause squats next time, increase the KB pressing weight & add some more weight on the flys.

same, but different

[1.Negative Glute Ham Raise w/ 5kg 6,6
2.Pause Squats w/ 60kg 10,10]
[3.One-Arm Kettlebell Row w/ 24kg 12,9
4.KB Press w/ 16kg 8,6]
[5.Curl w/ 20kg + Red Band 8+2N,6+2N
6.Lying Tricep Extension w/ 20kg 8,8]
[7.Incline Fly's w/ 10kg DB's 10,10
8.Negative Dips w/ 16kg 6,6]

Notes:
-I know, I know, the focus is an awfull lot on upper body movements. But don't forget I am still inserting a 'kettlebell focus day' in their somewhere. There the work will mostly be done by the legs (less upper body involvement)
-The Lying Tricep Extension didn't work well with band resistance, I'll try the seated variation next to see how that works.
-I'm strongly considering band works with the shoulder presses too, maybe something I'll try next time.

Analysing some more

I decided the previous routine didn't fit my profile, not even for the least. The routine left me exhausted and it didn't seem to incorporate some sort of progression (at least not to me)

So here's what I decided to: I am going to do 2 days a week of HIT style workouts, supersetting a couple of exercises to win time and add a little flavor to the workouts. The other day will be a kettlebells-only day and will be focused around a superset of swings and front squats followed by the 10 minute clean and jerk (a seen in the workout below).

Here's what I did today:
[1. Negative Glute Ham Raise w/ 5kg 5,5
2. Pause Squats w/ 60kg 8,8]
3. Bent-Over Rows w/ 60kg x 7 + 2N
[4. DB Press w/ 20kg: 3, 1+1N
5. Curl w/ Red Band & 30kg 3+3N,2+3N]
[6. Incline Fly w/ DB's (10kg each) 8,6
7. Negative Dip w/ 16kg 5,5]

Notes:
-I will be using a dumbbell instead of the barbell for bent-over rows as the previous exercises really fire up the back to and prevent any great loads to be used with the rows.
-I will lower the weight on presses and will drastically lower the weight on curls as I expirienced the awesome effect of exercise bands used in a barbell movement. It's really quite intense. I'm curious to see the carryover in bandless exercises later on.

Clean & Jerks

Decided to give kettlebell work another shot, as those 2 24kg have just been lying there, doing nothing.

5x1 Glute Ham Raise Negatives w/ 5kg plate
10 Minute Repetition Clean & Jerk: Total Reps: 19
1 Minute Rack Hold w/ 2x24kg

Notes:
-I decided to take a time frame (10 minutes) and use it improve my best amount of C&J in every time.
-After the C&J I felt really good. The sandbag I used as padding for my GHR felt weightless. This exercise & scheme seems like a winner. Will keep using it on a regular basis.
-The 1 minute Rack Hold seems easy, but just standing there with 2x24kg's requires a lot of effort. I'll keep incorporating these too eventually learn to relax in the rack position.

Changing it up (again)

Since I was not satisfied with the results I got from HIT, I decided to go back to basics with some explosive works and grinds.

Thrusters w/ 30kg x 10
Bent-Over Rows 50kgx10,60kgx6,70kgx3,70kgx2
Military Press 16kgx10 (L&R), 24kgx3N
One Arm Pull-ups: 8 Negatives
Squats: 70kgx3
Pause Squats: 50kg: 4x6reps
Knee-ups: 1x20
Wheel Rollouts Isometric Hold: 1x10, 2x10 Negatives

Friday, Max Day

Reverse Lunge w/ 40kg x 12 (L&R)
Full Squat w/ 80kg x 5
Bent-Over Row w/ 60kg x 12 + 2N
Press Behind Neck w/ 40kg x 4,3 + 3N
Negative Chin-up (w/ Band Assistance): 10N
Curl w/ 26kg x 12 + 2N
Tricep Extension w/ 36kg x 10 + 3N
Negative Ring Dip w/ 16kg x 8N

Notes:
-Since I have 2 days to recover between workouts in stead of 1 on normal weakdays I decided to up the volume just a bit on Fridays to bust through any plateaus that would have been reached during the week.
-I am currently researching 'Evolutionary Fitness' and it's effect on muscle growth. For more information visit Evolutionary Fitness

Progression, stagnation

Reverse Lunge w/ 40kg x 8 (L&R)
Good Morning w/ 60kg x 11
Hook Grip w/ 60kg holding for +/- 30 seconds.
Bent-Over Row w/ 60kg x 11 + 2N
PBN w/ 40kg x 5 + 3N
OAC w/ Dbl Loop Red Band & 2 Finger Assistance: 8N
Curl w/ 26kg x 10 + 2N
Tricep Extension w/ 36kg x 9 + 3N
Negative Rings Dips w/ 10kg x 12

Notes:
-The Reverse Lunges seem a good exercise if you don't 1) Push off with your back foot
2) Lean your upper body into the forward motion. The groove needs to be greased and I'm sure in a matter of days I'll be doing exercise more efficiently. This will allow me to take it closer to failure.
-I have incorporated Hook Grip Holds to be able to increase my deadlift max and to make sure I'll be able to add some Snatch Grip work soon, as I knew this grip made it hard to consistently add those to my repertoire.
-Bent-Over Rows seem to be progressing well, although I should watch out not to look down while doing this exercise as this tends to shorten the range of motion.
-I decreased the assistance with One arm chinups and double looped a lighter band. The 2 finger assistance of the non-working hand will ensure I don't place any undue strain on it and will shift the bulk of the load to the appropriate side.

Back from the beach

After a brief layoff at the beach this weekend, I decided to pick up some slack and start training again.

Here's what I did today:

Single Leg Squat (Back leg Elevated) w/ 30kg x 5
Good Mornings w/ 50kg x 12
Isometric Holds w/ 100kg x 10 sec
Bent-Over Row w/ 56kg x 14 + 3N
Press Behind Neck w/ 40kg x 5 + 3N
OAC: 10N
Curl: 26kg x 9+3N
Tricep Extension: 36kg x 8 + 3N
Negative Ring Dips w/ 10kg: 10N
Wheel Rollout Hold (2nd position): 20sec+2x10sec

Notes:
-I didn't really get the groove going for single leg squats, will try reverse lunges next time.
-Good mornings felt, well, odd. Haven't done those a lot before. Making sure to watch my form (back straight) and not go too deep. Upping the weight next time.
-Bent Over Rows went good. Will be adding some weight next time.
-I extended my initial position with the Wheel Rollout Hold, making it harder to hold for time. This explains the decrease in time from one workout to another.

Changing it up

Weighted Pistols w/ 20kg x 9 + 2N
Squat w/ Red Bands & 80kg x 8
Romanian Deadlifts w/ 90kg x 10
Pull-Over w/ 25kg x 6
Lateral Raise w/ 8kg x 9 + 4N
Bent-Over Row w/ 56kg x 10 + 3N
Press Behind Neck w/ 36kg x 8 + 3N
OAC: 9N
Curls w/ 26kg x 8 + 3N
Tricep Extension w/ 36kg x 8 + 3N
Negative Ring Dips w/ 10kg x 9N
Wheel Rollout Static Hold: 45sec + 2x10sec N

Notes:
-Will be switching my exercises up to focus more on hamstrings,
while keeping correct form, as weighted pistols tend to involve more of
the spinal erectors than the hamstring when fatigued (>5 reps).
So next time my routine will look as follows:
1)Bulgarian Split Squats (back leg elevated)
2)Good Mornings (keeping the back neutral)
3)Squats w/ Band Resistance
4)Stiff Legged Deadlifts

-Will be replacing the pull-over w/ another exercise as the stool I'm using
isn't taking the weight any more.
-My PBNs don't seem to go anywhere... next time I'll up the weight and lower the reps, that should do the trick.
-I added some negative dips as I'm interested in seeing where my progress can I go if I start to accentuate the negative in some exercises. It will also be a way of adding resistance quickly, thus improving muscle recruitement.
-My curl number slightly decreased simple because I was focusing a lot of my attention on the One Arm Chin-up negative. It will go up next time.

Slow improvements

Weighted Pistols w/ 16kg x 12 + 2N
Squat w/ Light Bands & 80kg x 12
Pull-Over w/ 20kg x 10
Lateral Raise w/ 8kg x 9 + 3N
Bent-Over Row w/ 56kg x 8 + 3N
Press Behind Neck w/ 36kg x 9 + 4N
One Arm Chin-up (w/ Band Assistance) x 8N
Curl w/ 26kg x 9 + 2N
Tricep Extension w/ 36kg x 6 + 3N
Partial Rings Dips w/ 5kg x 8 + 3N
Wheel Rollout Static Hold: 40 sec + 2x10sec N

Friday

Weighted Pistols w/ 16kg x 9 (L&R) + 2N
Back Squats w/ Light Bands & 80kg x 8
SLDL w/ 90kg x 9
Pullovers w/ 20kg x 9
Lateral Raise w/ 8kg x 8 + 3N
Bent-Over Row w/ 52kg x 12 + 2N
Press Behind Neck w/ 36kg x 8 + 4N
One Arm Chin-up: 7N
Curl w/ 26kg x 7 + 2N
Tricep Extension w/ 36kg x 5 + 3N
Partial Rings Dips w/ 5kg x 8 + N
Static Wheel Rollout Hold: 35 sec + 2x10 sec Negatives

Notes:
-I could have done more on pull-overs
-I'm upping the weight on the rows next workout
-I hope I'll finally nail those 12 reps on the PBN next workout.

HITting it

After some researching I have decided to embark on a yet another new training program. This time, however, I'm pretty convinced that it's going to produce results (it already is). For more information I suggest you check out the following articles:

The Rebirth of HIT
High Intensity Training

Here what todays workout looked like:

Pistols w/10kg x 12 + 2 Negatives
Squat w/ Ligh Bands & 70kg x 15
Romanian Deadlift w/ 90kg x 8
Pullover w/ 20kg x 7
Lateral Raise w/ 8kg x 7 + 3 Negatives
Bent-Over Row w/ 52kg x 9 + 3 Negatives
Press Behind Neck w/ 36kg x 9 + Negatives
One Arm Negative Chin-up w/ Band Assistance: 6 Negatives (L&R)
Curl w/ 20kg x 12 + 2 Negatives
Lying Tricep Extension w/ 30kg x 13 + 2N
Partial Ring Dips w/ 5kg x 7 + 3N
Static Wheel Rollout Hold: 30 sec + 2x10 sec Negatives

Notes: -The Romanian Deadlifts are really more for grip work then anything else, as I'm using an overhand grip to work that weak link.
-I made 3-5 rep jump with both the curl and the tricep extensions, will be using more weight for that next workout
-Weighted Pistols are remarkably taxing cardio-wise, managed to improve my rep count this time. Will up the weight next time. Same goes for squats.

Clean, Bench/ Row & Shrug

OHS w/ Bar x 10 + Sots Press x 5
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5

Back Squat: 30kgx5
50kgx5
70kgx5
90kg, Fail. Holding the weight across your back makes this exercises as anabolic as it is hard with heavy weights and high reps. Somehow front squat seem easy in comparison... The spine is loaded, the body grows when unloaded...

Hang Power Clean w/ 60kg: 5x3 (1 minute rest between sets)

Superset:
5x
Bench Press: 40kgx5
Renegade Row w/ 24kgx2

Dbl Clean w/ 24kgx7; harder than it looks
Dbl Swings w/ 24kgx10

Pistols & Press 2

OHS w/ Bar x 10 + Sots Press x 3
Drop Snatch w/ Bar x 5
Military Press w/ 24kg: 8x1 (1 minute rest between sets)
Pistols w/ 24kg: 1x1 (Hamstring have accumulated fatigue in the past couple of days)

Superset
5x
Glute-Ham Raise x3
16kg Curl x 1

32kg KB Band Pull-Throughs (One handed): 4x10 (L&R)

Clean, Row & Shrug

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Dorp Snatch w/ 30kg x 3
Drop Snatch w/ 40kg x 3
Hang Power Clean w/ 60kg: 4x3 (2 minutes rest between sets)

Superset:
5x
Bent-Over Row w/ 24kg: 5x2
20 Cable Rows

Bent Over Shrug w/ 60kg: 5x5 (holding the top of the shrug to really get a feel for the muscles working this movement)

Planche Holds (60 seconds each): Front, Side (L&R)

Pistols & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 10
Military Press w/ 24kg KB: 5x1 (2 minutes rest between sets)
Racked Pistols w/ 24kg: 3x2 (3 minute rest between sets)
Glute-Ham Raise: 5x2 (1 minute rest between sets)

Superset
5x
32 Kg KB Band Pull Through x 15
16kg KB Curl: 5x1
30 seconds rest

Clean, Row & Shrug

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5
Drop Snatch w/ 40kg x 1
Hang Power Clean w/ 60kg: 3x4 (3 minutes rest between sets)
Bent Over Rows w/ 24kg: 8x3 (1 minute rest between sets)
Bent Over Shrug w/ 60kg: 5x5 (1 minute rest between sets)

Fun Day

I decided to work out today after reading some more motivational material.

Just decided to do something short and sweet:

Natural Glute-Ham Raise: 8x3 (90 seconds rest)

I used 2 kettlebells to hold my hook my feet into and sandbag as knee support. Worked like a charm.

16kg KB curl: 8x1 (1 minute rest between sets)
Thumbless Reverse Wrist Curl: 5x10
Wrist Curl w/ 20kg x 5
Wrist Curl w/ 30kg: 3x5

Forearm Flexors notably stronger than my extensors, will need to work on that. One is only as strong as his/her weakest link.

GTG with Partial Handstand Pushups throughout the day.

Pistols Day 15

Today, I had to train after work again. For some odd reason 40 minutes of cycling can really take it out of you when you have to hit the weights afterward... well, not to worry I always turn to some great motivating articles to get me to want to grip & rip the iron immediately. Here's one that I like particularly:

Bill Pearl's Strongman Act

OHS w/ Bar x 10
DS w/ Bar x 5
Military Press 24kg: 3x2 (3 minutes rest between sets)
Racked Pistols w/ 16kg: 8x2 (1 minute rest between sets)

Deadlift from shin level:

126kgx1
148kgx1 Fail
138kgx1 Fail

Reasons for failing this attempts could be attributed to
1) Not waiting 2 hours after waking to exercise, thus not letting the body be fully 'awake'.
2) Not warming up properly
3) And most likely option is the fact that I attached 2 kettlebell to the barbell and they created an extra distance between my legs and the barbell, thus making the barbell 'heavier' than it already was due to this increased distance...

OHS w/ Bar x 5
Drop Snatch w/ 30kg x 5
Drop Snatch w/ 40kg x 2
Power Clean from Hang w/ 50kg x 3
Power Clean from Hang w/ 60kg x 3
Power Clean from Hang w/ 50kg: 4x3 (1 minute rest between sets)

32kg KB Yielding Press: 5x2 (1 minute rest between sets)
Partial Bench Press w/ 50kg: 5x1
Superset:
5x
16kg KB Curl: x1 (2 minutes rest between sets)
Cable Cuban Press: x5

Sledghammer Clubbell Movements

Pistols Day 14

Felt particularly tired today after bike ride home from work.
Controlled overtraining is showing itsself, will have to start tapering slowly, as I have consciously avoided it twice in this cycle to get PR's to work for me.

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5
Drop Snatch w/ 36kg x 4 (LAST REP was dangerous, focus on quick drop and pushing arms straight up, FOCUS is the key)

Racked Pistols w/ 24kg KB: 5x2 (1 minute rest between sets)

4 Chamber Kicks w/ 2kg: L&R: 2x6 (30 seconds rest between sets)

Superset:
2x
Wheel Rollouts (15 sec hold)
Full Contact Twist w/ 25kg: 6,5

Clean & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5
Drop Snatch w/ 32kg x 5
Drop Snatch w/ 34kg x 3

16kg KB Curl: 3x1
Hang Power Clean w/ 50kg: 6x3 (3 minutes rest between sets)
32kg Yielding Press: 5x2 (2 minutes rest between sets)

Tricep Press (2nd Rung): 5x1

Superset:
6x
82kg hold for time (10 seconds)
Renegade Row w/ 24kg x 2
15 (R,B) Iron Woody Rows
30 seconds rest

Pistols Day 13

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5

Racked Pistols w/ 24kg: 3x2 (3 minutes rest between sets)

Wheel Rollouts: 15 sec hold x 4
Full Contact Twist w/ 25kg: 5,5,5,4

4 Chamber kicks w/ 2kg: L&R: 3x5

Clean & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 10
Drop Snatch w/ 30kg x 5

Superset:

Hang Power Clean w/ 50kg: 4x4
Yielding Military Press w/ 32kg: 4x3

Tricep Press (2nd rung): 5x1
Commando Pull-ups (switching the weight from one hand to another)

Superset:
4x
82kg hold for time: 4x13seconds
24kg Renegade Rows: 4x2
25 (B,R) Iron Woody Rows: x4
1 minute rest

Pistols Day 12

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 6
Racked Pistols w/ 21kg: 2x2
4 minutes rest
Racked Pistols w/ 24kg: 1x2 (sets x reps)
4 minutes rest
Racked Pistols w/ 24kg: 1x1
Racked Pistols w/ 21kg: 5x2 (1 minute rest between sets)

Superset:
4x
Wheel Rollouts w/ 15 sec hold
Full Contact Twist w/ 25kg: 5,5,5,4

4 Chamber kicks w/ 1kg: 5x5 (L&R, 30 seconds rest between sets)

Clean, Press & Row Day 3

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 30kg x 5

KB One Arm Partial OHS w/ 16kg: 3 (L&R)
Hang Power Clean w/ 50kg: 8x3 (1 minute rest between sets)
32kg KB yielding press: 8x2 (1 minute rest between sets)
Tricep Press (2nd rung): 5x1 (1 minute rest between sets)

Superset:
8x
80kg hold for time: 8sec
Double Iron Woody Row (B,R): 15 reps

Pistols Day 11

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 30kg x 3

Racked Pistols w/ 21kg: 6x2 (2 minutes rest between sets)

Superset:
4x
Wheel Rollouts w/ 10 sec Isometric Hold
Full Contact Twist w/ 25kg: 5,5,4,4

4 Chamber Kicks w/ 2kg: 3x4 (30 sec rest between sets)

Clean, Press & Row Day 2

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ Bar x 3

Power Clean from Hang w/ 50kg: 5x3 (2 minutes rest between sets)
32kg KB yielding press: 5x2 (2 minutes rest between sets)
Tricep Press 3rd rung: 5x2 (1 minute rest between sets)

Renegade Row w/ 16kg: 4x8 (30 sec rest between sets)

Superset:
4x
82kg hold for time: 10 sec
25 Iron Woody Band Rows

Pistols Day 10

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 30kg x 3

Racked Pistols w/ 21kg: 4x3 (3 minutes rest between sets)

Superset:
4x
Wheel Rollouts w/ 10 sec isometric hold
Full Contact Twists w/ 25kg: 5,4,4,4

4 chamber kicks w/ 2kg: 2x5 (1 minute rest between sets)

Clean, Press & Row Day 1

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
50kg Hang Power Clean 3x4 (3 minutes rest between sets)
32kg KB yielding press: 3x2 (3 minutes rest between sets)
Tricep Press: 5x2 (30 sec rest between sets, 3rd rung)

Superset:
3x
80kg hold for time: 12 sec
Renegade Rows w/ 16kg: 10 reps
30 Iron Woody Band Rows

Pistols Day 9

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Racked Pistols w/ 21kg: 6x2 (1 minute rest between sets)
Power Clean: 30kgx1
50kgx1
Hang Power Clean: 50kgx2
50kgx5 (+/- max)
80kg hold w/ towels around wrapped around bar: 3x5sec (max: 20 sec)
82kg hold (w/ towels): +/- 10 sec

Superset:
4x
Wheel Rollouts w/ 10 sec hold
Full Contact Twist w/ 25kg: 4 reps

Deadlift & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Deadlift:

3 x 102kg
1 x 122kg
1 x 132kg (PR)
1 x 142kg (PR!, making the lifts was mainly determined by grip strength, as I still had more strength to spare. So I will be working my supporting grip in the next couple of weeks, to hit other PR's.)

Military Press w/ 24kg (max reps): 2R+1L, followed by: 5x2 (with a slight push press and slow negative, as always. 1 minute rest between sets)

Tricep Extension (3rd rung): 8x2 (1 minute rest between sets)

Renegade Rows: 3x8 (1 minute rest between sets)

Superset:
4x
Bent Over Lat Shrug w/ 50kg: 8 reps
Seated Lat Row

Forearm Lever: 3kg+3W: 8x3 (2 minutes rest betweens sets)

Pistols Day 8

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Pistols w/ 21kg: 5x2 (2 minutes rest between sets)
Superset:
4x
Wheel Rollout w/ 10 sec hold
Full Contact Twist (25kg,25kg,20kg,20kg)

Snatch & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Snatch Grip Deadlift w/ 30kg x 5
Snatch Grip Deadlift w/ 80kg: 5x2 (2 minutes rest between sets)

Military Press w/ 24kg: 6x2 (2 minutes rest between sets)

Tricep Extension (3rd rung of ladder): 5x2 (1 minute rest between sets)

30 sec bottom-of-dip hold

Renegade Rows w/24kg: 4x5

Superset
5x
80kg Open Hand Hold
20 Iron Woody Band rows

Pistols Day 7

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Racked Pistols w/ 21kg: 3x2 (3 minutes rest between sets)

Superset:
5x
Forearm Lever 3kg+3W: 4 reps
Board Curl w/2kg: 4 reps
Wrist Adduction: 8 reps

Full Contact Twist w/ 20kg: 5x5
Wheel Rollouts: 4x10 sec

Snatch & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Snatch Grip Deadlift 30kg x 5
Snatch Grip Deadlift 80kg: 3x2 (3 minutes rest beween sets)

Military Press 24kg: 4x3 (3 minutes rest between sets)

Alternating TGU w/16 kg: 6 minutes

2x5 Renegade Rows w/ 16kg

Superset:
5x
70kg open hand hold for 20 sec
25 Iron Woody Band Rows

Forearm Lever

3kg+3W: 5x3 (3 minutes rest between sets)

Pistols Day 6

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Racked Pistols:
16kg x 2
3 minutes rest
19kg x 2
3 minutes rest
21kg x 2
3 minutes rest
24kg x 1

16kg: 5x2 (1 minute rest between sets)

20 Bent-Arm Pull-Over's with Bar

Superset:

5x:
Board Curl w/ 2kg: 4 reps
Wrist Adduction: 8 reps

Full Contact Twist w/20kg: 5x5

Snatch & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Snatch Grip Deadlift w/ 30kg x 5
Snatch Grip Deadlift w/ 70kg x 2
Snatch Grip Deadlift w/ 76kg x 2
Snatch Grip Deadlift w/ 80kg x 2
Snatch Grip Deadlift w/ 70kg: 5x2 (1 minute rest between sets)

Military Press 24kg: 8x2 (2 minutes rest between sets)

Alternating Turkish Get-up (switching hands every rep) w/16kg: 5 minutes

Superset:

5x:

Open hand Bar hold w/70kg: 20 sec
20 Cable Rows w/ Iron Woody Band (5 stones)

Pistols Day 5

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Racked Pistols w/16kg: 5x2 (2 minutes rest between sets)

Superset:

10x:

Forearm lever w/ 3kg+3W: 4 reps
30 seconds rest
Board Curl w/ 2kg: 4 reps

Full Contact Twist w/ 20kg: 5x5

Snatch & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Snatch Grip Deadlift: 70kg: 6x2 (2 minutes rest between sets)

Military Press 24kg: 5x2 (2 minutes rest between sets)

Superset:
5x
20 sec open hand barbell hold w/ 70kg
25 Cable Rows w/ Iron Woody Band (distance 3.5 stones)

Pistols Day 4

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Racked Pistols w/ 16kg: 4x3 (3 minutes rest between sets)

Superset:

6x:

Board Curl w/ 2kg: 4reps
Forearm Lever w/ 3kg+3W: 4 reps
Wrist Adducation w/ Sledgehammer: 8 reps

Full Contact Twist w/15kg: 5x5

Bar Hang: 50 sec

Snatch & Press

OHS w/ Bar x 10
Drop Squat w/ Bar x 5
Snatch Grip Deadlift : 30kg x 5
Snatch Grip Deadlift : 70kg: 4x3 (3 minutes rest between sets)

Military Press 24kg: 3 x 2 (3 minutes rest between sets)

Superset:
4x
10 sec 70kg Open hand hold
20 Rows w/ Iron Woody Band

Forearm Lever

Forearm Lever w/ 3kg+2W: 4x5 (3 minutes rest between sets)