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)

Pistols Day 3

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

Superset:

Racked Pistols w/ 16kg: 8x2 (1 minute rest between sets)
20 sledgehammer throws and catches x 8 sets

Superset:

Full Contact Twist w/15kg : 5x5
Reverse Board Curl: 5x4

Snatch & Press

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

Snatch Grip Deadlift: w/ 30kgx5
Snatch Grip Deadlift: w/ 70kg: 8x2 (1 minute rest between sets)

Military Press (max test w/ 24kg): 1L+1R (this shows the importance of lat stabilization in the movement, I only made 1 rep because my lats were heavily fatigued by yesterdays work)
Superset:

Military Press w/ 21kg: 5x2 (1 minute rest between sets)
Board Curl w/ 2kg: 5x3

Pistols Day 2 + Rows

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

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

Triset:

Forearm lever: 5x3
Reverse Board Curl: 5x3
Incline Wrist Adduction (with sledgehammer): 5x8

50 Wide Grip Partial Sternum Pull-ups
50 Heavy Iron Woody Seated Rows

Full Contact Twists w/15kg: 5x5

Snatch & Press

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

Snatch Grip Deadlifts:

30kgx5
70kg: 5x2 (2mins rest between sets)

Superset:

Military press: 21kg: 6x2 (2 mins rest between sets)
10 Counterclockwise + 10 Clockwise Sledgehammer rotations: 3sets

Reverse Board Curl: 8x3 (1 min rest)

Pistol Day 1

I decided to drop front squats in favor of racked pistols, to devellop balance, strength and explosiveness unilaterally.

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Racked Pistols w/ 16kg: 3x2 (L&R, 3 minutes rest between sets)
FCT w/ 15kg : 5x5

Snatch Grip Deadlift Day 1

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Snatch Grip Deadlift w/70kg: 3x2 (3 minutes rest between sets)

Superset:
Military Press w/ 21kg: 4x3 (3 minutes rest between sets)
Reverse Board Curl: 6x3

Squat & Twist Day 15

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
FSQ w/ 90kg: 6x2, was supposed to do 8 sets, but my muscular fatigue was too high at 6 sets, so I stopped to prevent me from collapsing under the weight (1 minute rest)

Full Contact Twist w/13kg: 5x5

Superset:

Forearm Lever (2kg+3W): 4x5
Board Curls w/2kg : 4x3

Sledgehammer Turns (10 Clockwise + 10 Counterclockwise): 1Left Hand Leads+ 1 Right Hand Leads

Sledgehammer Pass (H2H Style): 20 reps

Hang Power Snatch Day 9

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Power Snatch w/ 30kg x 5
Power Snatch w/ 42kg: 8x2 (1 minute rest between sets)

Snatch Grip Deadlifts:
50kg x 3
70kg x 3 (will be doing Snatch Grip Deadlifts instead of Power Snatches for increased power development)

Military Press: 8x2 (1 minute rest between sets)

Reverse Board Curls: 3x2

Sledgehammer Rotations (10 Clockwise+ 10 Counterclockwise): 1L+1R

Squat & Twist Day 14

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
FSQ w/ 90kg: 5x2 (2 minutes rest between sets)
Thor's Hammer (2kg+2W): 8x3 (1 minute rest between sets)

Hang Power Snatch Day 8

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Power Snatch w/ 30kg x 5
Power Snatch w/ 42kg: 5x2 (2 minutes rest between sets)

Military Press: 21kg: 5x2 (2 minutes rest between sets)

Squat & Twist Day 13

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
FSQ w/ 90kg: 3x2 (3 minutes rest between sets)

Full Contact Twists w/ 13kg: 5x5
Forearm Lever (Thor's Hammer): 2kg+2W (wheels that keep plates from sliding off): 5x4 (2 minutes rest between sets)

Hang Power Snatch Day 7

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Power Snatch w/ 30kg x 5
Power Snatch w/ 42kg: 3x2 (3 minutes rest between sets)
Military Press 21kg: 3x2 (3 minutes rest between sets)

Squat & Twist Day 12

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
2 mins rest
FSQ w/ 80kg x 2
3.5 mins rest
FSQ w/ 90kg x 3
FSQ w/ 96kg x 1 (Fail)
Anti Barbell Cleans w/ 10kg: 6L+6R
Full Contact Twist w/ 10kg: 5x5

Hang Power Snatch Day 6

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg x 3
Hang Power Snatch w/ 42kg x 3
Hang Power Snatch w/ 46kg x 3 (partial fail due to press out)
Hang Power Snatch w/ 40kg: 5x2 (1 min rest between sets)
Military Press: 19kg x 3
3 mins rest
24kg: 3L+1R (+5 Negatives and holds with Right)
19kg: 5x2 (1 min rest between sets)

Squat & Twist Day 11

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 5x2 (2 mins rest between sets)

Anti Barbell Cleans w/ 10kg: 5L+5R
Full Contact Twist: 5x5

Hang Power Snatch Day 5

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 5x2 (2 mins rest between sets)
Military Press 19kg: 5x2 (2 mins rest between sets)

Squat & Twist Day 10

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 3x2 (3 mins rest between sets)

Anti Barbell Cleans w/ 10kg: 5L+5R
Full Contact Twist: 5x5

Hang Power Snatch Day 4

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 4x3 (3 mins rest between sets)
Military Press 19kg: 3x2 (3 mins rest between sets)

Squat & Twist Day 9

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 10x2 (1 min rest between sets)

Anti Barbell Cleans w/ 10kg: 5L+5R
Full Contact Twist: 5x5

Hang Power Snatch Day 3

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 10x2 (1 minute rest between sets)

Military Press w/ 19kg: 10x2 (1 minute rest between sets)

Squat & Twist Day 8

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 6x2 (2 minutes rest between sets)

Full Contact Twist w/ 10kg : 5x5

10 Anti Barbell Cleans (bar loaded with 10kg, outer hand on outer part of middle rings): 5L+5R

Hang Power Snatch Day 2

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 5x2 (2 minutes rest between sets)

Military Press 19kg: 6x2 (2 minutes rest between sets)

Squat & Twist Day 7

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 4x3 (3 minutes rest between sets)

Full Contact Twist w/ 10kg : 5x5

Hang Power Snatch Day 1

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 36kg x 3
Hang Power Snatch w/ 40kg: 3x2 (3 minutes rest between sets)

Military Press 19kg: 4x3 (3 minutes rest between sets)

3x5sec top position pull-up hold w/ 32kg

Squat & Twist Day 6

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 6 (PR)
FSQ w/ 80kg: 5x2 (1 minute rest between sets)

Full Contact Twist w/ 8kg : 5x5

Press Max Day

Max MP Test w/ 24kg KB: 3L+2R

MP w/ 19kg: 5x2 (1 min rest between sets)

Squat & Twist Day 5

OHS w/ bar x 10
Drop Snatch w/ bar x 10
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 6x2 (2 minutes rest between sets)

Full Contact Twists w/8kg: 5x5

Snatch & Press

OHS w/ bar x 10
Drop Snatch w/ bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 36kg x 3
Hang Power Snatch w/ 40kg x 3 (this seems to be the ideal weight, it's heavy enough to make me pay attention to my triple extension, to make sure I get the weight overhead with maximum acceleration)

MP w/ 19kg: 6x2 reps (2 minutes rest between sets)

Squat & Twist Day 4

Ivanchenko preparing to pull, originally posted at www.mikesgym.org

Snatch w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 5
FSQ w/ 70kg x 3
FSQ w/ 80kg: 4x3 (3 minutes rest between sets)

Full Contact Twist: 5x5 w/ 8kg

I hope to top 100kg x 3 reps in this cycle and am going to do some power snatches next cycle, while maintaining my squat numbers.

And if that picture above doesn't get your fired up to do some snatching, I don't what will...

Military Press

Military Press 19kg: 8x2 (1 minute rest between sets)

Squat & Twist Day 3

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 8x2 (1 minute rest between sets)

Full Contact Twists w/ 7kg: 5x5

HOC Day 2

Just got back from work early today, but after 45 minutes of riding my bike, I didn't feel like butchering myself with a High Octane Cardio session. I will do it Saturday though. Here's what I did today:

1 round of:

120 rope jumps
10 Cleans w/ 32kg (5L+5R)
120 rope jumps
10 One Arm Swings w/ 32kg (5L+5R)

Followed by:

Military Press w/ 19kg KB: 5x2 (2 minutes rest between sets)

Squat & Twist Day 2

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 5x2 (2 minutes rest between sets)

Full Contact Twists w/ 7kg: 5x5

HOC Day 1

Since I have had poor overhead strength for quite a while now, I have decided on focusing on achieving a 32kg Kettlebell overhead press for 5 reps.

Therefore I will be doing a strength routine prior to my High Octane Cardio day.

So today I did:

MP 19kg KB: 3x2 (3 minutes rest between sets)

Followed by HOC:

5 circuits of:

120 rope jumps
10 Cleans (5L+5R) w/ 32kg KB
120 rope jumps
21 2arm high swings w/ 32kg KB

Time: 22:47

Back to Squats

OHS w/ bar x 10
Drop Snatch w/ bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 3x2 (3 minutes rest between sets)

Full Contact Twist w/ 7kg: 5x5

High Octane Cardio

5 circuits of :

1 minute jump rope
5 cleans left + 5 cleans right w/32kg
1 minute jump rope
10 swings left + 10 swings right w/32kg (later in the circuit this became 21 two hand swings)

Pretty good workout. Next time I will double the number of cleans and alternate the one arm swings with 2 arm swings (crossfit style).
Also I found it pretty distracting having to check my watch every 30 seconds, so I will just replace 1 minute jumping rope with 120 rope jumps, which won't make me waste any time AND add in the 'timing' aspect. Like in the regular crossfit workout I will try to beat my previous time.

I hate BW squats

I was out to do 'Jonesworthy' today, but after 80 BW squats my legs didn't really feel like cooperating any more. I did finish the first round though, but after I got a measly 20 pull-ups in sets of 5, I decided I'm not really up to 'Jonesworthy' yet...

That's right, I'm not in shape yet... So I decided to leave CrossFit aside and focus on my weak points again. My shoulder endurance is pretty bad (keeping your hands up to protect your face in a fight should be easy, even when fatigued) and so is my cardiovascular conditioning right now. So I sought out the best methods for CV conditioning and to me this still is : Hight Octane Cardio, the combination of al kinds of kettlebell ballistics followed by several minutes of jumping rope just has to get me in great shape.

I'm going to keep on doing some Interval Training and HOC in the next couple of days, but next week I'm going to resume my squat training, which gave me great strength gains last time. And on my 'off' days I'll throw in some HOC training 2 times a week followed by a Tabata Thruster once a week on Saturday to 'Finish' my week of training and rest on Sunday... Well, sounds like a plan... We'll see how it turns out.

GPP Circuit

Burpees x 30 seconds
Jumpings jacks x 30 seconds
Dumbell press with 'high knees' x 30 seconds
Shadow Boxing x 30 seconds

Did this circuit 5 times.

Followed by tabata tuck sits.

Max Squat + Swing 'Finisher'

Warmup:

OHS w/ bar x 10
Drop Snatch w/ bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 5
FSQ w/ 72kg x 5
FSQ w/ 80kg x 3 (PR)
FSQ w/ 86kg x 3 (PR by 14kg in 4 weeks !!!)
FSQ w/ 90kg x 1 (Another PR)

After this 4 week Squat & Swing Cycle I'm going to venture back into the CrossFit world for at least a week. Quite frankly I don't know if I'm going to do another cycle of squats & swings or not. A 1.5BW Squat sounds mighty tempting...
I will be adding in some Tabata Squats along with max squat, deadlift, clean and snatch attempts hoping to see a steady rise in my squat poundage.
I have been taking a look at www.gymjones.com, every once in a while lately and have been interested in their workouts. They're like Crossfit, but 'different'. Needless to say you'll see a lot of Gym Jones favorites in here soon. Stay tuned for more workouts to come...

L-Sits

Max attempt: 30sec (PR)
L-Sits : 5x13sec

Pull-ups DAY 6 + L-Sit Day 5

Pull-ups (BW+10kg): PR: 10 reps, followed by: 5x4 (1-2 minutes rest between sets)
L-sits (with shoes on): 6x16seconds (1-2 minutes rest between sets)

Day 10

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 72kg: 3x2 (3 minutes rest between sets)
Swings w/32kg 3x14 (3 minutes rest between sets)
Full Contact Twist w/ 5kg: 5x5

Pull-ups DAY 5 + L-sit DAY 4

Pull-ups (BW+10kg): 6x5 (2 minutes rest between sets)
L-sit (with shoes on): 4x21 seconds (3 minutes rest between sets)

Day 9

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
OHS w/ 30kg x 10
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 72kg: 10x2 (1 minute rest between sets)
Swings w/ 32kg KB 10x10 (1-1.5 minutes rest between sets)

Before starting the swings I knew I was in for a treat. 10x10 is no walk in the park, not right now anyway. My heart & lungs got a great workout too, that's for sure. It was also quite a mental test, not to quit and call it a day. I eventually worked my way through by 'looking forward to the next set of swings' instead of concentrating on '7 more sets left' ;-).
After the swings my whole body was shaking, BUT I got a kick out of finishing those 10 sets, that's for sure. Can't wait to be able to do 50L+50R of those :-)

Finished with the usual:

Full Contact Twist w/ 4kg: 5x5

Pull-ups DAY 4 + L-sits day 3

Pull-ups (BW+10kg) 4x7 reps (3 min rest between sets)
L-sits 8x13sec (1 min rest between sets)

Day 8

OHS w/ Bar x 10
OHS w/ 30kg x 10
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 72kg 6x2 (2 min rest between sets)
Swings w/32kg KB 6x12 (2 min rest between sets)

Full Contact Twists w/ 4kg 5x5

L-Sit Day 2 + Pull-ups DAY 3

Pull-ups w/ 10kg: 8x4 (1 min rest between sets)
L-sit (shoes on): 5x16 sec (2 min rest between sets)

Day 7

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
OHS w/ 30kg x 10
FSQ w/ 30 kg x 5
FSQ w/ 50 kg x 3

FSQ w/ 72kg 4x3 (sets x reps with 3 min rest between sets)
Swings w/ 32kg KB: 4x14 (3 min reps between sets)

Full Contact Twists w/ 4kg 5x5
Jandas 3x5

L Sit Day 1

L-Sit on parralletes with shoes on: 3x20 sec (3 min rest between sets)

Pull-ups DAY 2 and abs

I did my second day of pull-ups (BW+10kg) which looked like this:
5x5 (2 min rest between sets)

After that I did some ab work. I have decided to add the 3 min L-sit and a full evil wheel rollout to my ab 'goals'.

So I tested my L-sit max today (with shoes on): 25 seconds.
Did some Isometric holds (10sec) in some strenous pike positions.

I'm currently reading the 'Art of Expressing the Human Body' by Bruce Lee and I'm going to add some extra flexibility work into my routines, focusing mainly on the sitting hamstring stretch and the side leg stretch.

Day 6

OHS w/ Bar x 10
OHS w/ 30kg x 10
Drop Snatch w/ Bar x 10
FSQ w/ 30kg x 5
FSQ w/ 50kg x 4

Work Sets
FSQ w/72kg x 8 (PR)
FSQ w/72kg for 5x2 (1 minute rest between sets)
Swings w/32kg : 30L+10R (It's when I started swinging with my right hand that I realised how out of shape I was, by the tenth rep I was completely gassed).
I proceeded to do 10R+10R more to even out the amount of reps with my right hand.
Then did: 2x9 (setsxreps)
Finished as usual with:

Full Contact Twist: 3kg: 5x5
Jandas: 5x5

Pull-ups DAY 1

I have set myself the goal to get 20 pull-ups with BW+10kg. This will allow me to add some 1 RM strength and considerable reps in the my BW only pull-ups.

Today I did:

3x6 (with 3 min rests between sets)

Day 5

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
OHS w/ 30kg x 10
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3

Work Sets

FSQ w/72kg 6x2 (2 mins rest between sets)
Swings w/32kg KB 6x11 (2 min rest between sets)
Full Contact Twist w/3kg 5x5
Janda Situps 5x5 (fists on forehead)

Day 4

Hip Flexor Stretch
Drop Snatch with empty bar x 5
OHS 30kg x 10
FSQ 30kg x 5
FSQ 50kg x 3
FSQ w/72kg 5x3 (3 min rest)
Swings w/32kg 4x14 (3min rest)
Full Contact Twist 5x5 w/3kg
Jandas 5x5

Day 3

Warm-up

Hip Flexor Stretching

Drop Snatch w/ Empty bar (10kg) x 5

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

Work Sets


FSQ w/ 72kg 8x2 (sets x reps)
Swings w/ 32kg KB 8x9 (1 minute rest on both FSQ and swings)
Full Contact Twist w/2kg (on Olympic Bar) 5x5
Jandas (hands of forehead) 5x5

Day 2

Warm-up

Hip Flexor Stretching

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

Work Sets


FSQ w/ 72kg 5x2 (sets x reps)
Swings w/ 32kg KB 5x11 (2 minutes rest on both FSQ and swings)
Full Contact Twist w/2kg (on Olympic Bar) 5x5
Jandas (hands of forehead) 5x5

Day 1

Warm-up

Hip Flexor Stretching

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

Work Sets


FSQ w/ 72kg 3x2 (sets x reps)
Swings w/ 32kg KB 3x14 (3 minutes rest on both FSQ and swings)
Full Contact Twist w/2kg (on Olympic Bar) 5x5
Jandas (hands of forehead) 5x5

Back to Basics (no pun intended)

Hi all,

Thanks for 'bearing' with me in my bodybuilding 'phase', I'm sure some of you knew I wasn't going to be able to pull this off for long ;-)

For those who did, you were wrong ... You see, I'm not a bodybuilder, I'm a wiry guy who likes being strong. Josh Everett said it best "but now my goal is simpler…. To Be Strong. I want to be able to be placed in any situation and be strong. I want the type of strength that transfers to every situation. I want people to say, "that's a strong dude" regardless of age or size. I just want to be considered strong, not for a little guy (5'9" 182), but just plain strong. Put me on a football field, in a weightlifting, powerlifting, TSC meet, or in a bar fight and I want respectable strength for all situations. To me that is the definition of "real" or "functional" strength. That is my goal of training."

So, I reverted back to the training that brought me great gains.

Basically, it's some heavy strength work followed by some heavy 'energy systems work' , then finishing with heavy abs.

In all of these, I will be focusing on my weaknesses, on things I am NOT good at.

Today I tested my strength for the upcoming cycle:

Warm-up

OHS w/ 30kg x 10
FSQ w/ 30kg x 5
w/ 50kg x 3
(Note: All Front Squats are executed from the bottom position. When I mention 3 reps, I first squat the bar from the bottom supports, then take my position, do 3 reps, and do an eccentric to reposition the bar on the supports)

Work Sets

FSQ w/ 60kg x 3
w/ 70kg x 3
w/ 72kg x 3

Full Contact Twists: 3x5 (L&R)

KB Swings 1x15 (L&R)

Janda Situps (Hands on forehead): 3x5

Bear Bent-Over Rows

Bent Over Rows (pulling to abdomen, not chest)

1x5 w/36kg (90%)
10x5 w/32kg (80%) (I added some 2 arm swings after the 5th set of rows to the blood flowing a little more, will add weight next time)

Bear Dips

Bodyweight dips w/ iron woody bands to get me out of the bottom position more easily.

5x10 (with a change of band strength after my 5th set)

Bear Front Squats & Step-ups

Warm-up:

OHSx10 w/30kg (too loosen things up)

Front Squat x5 w/30kg
x5 w/50kg

Work sets:

1x5 w/66 kg (90%)
10x5 w/ 60kg (80%)

Rests on average between 1-2 mins

Step-ups w/30 kg

4x8

Bear Clean & Press

1 Clean, 5 Presses

Warm-up: 5x30kg

Work set:

1x5 w/ 42kg (90%)
6x5 w/ 38kg (80%)

5x5 Jandas

Bear Legs

Conventional Deadlifts:

Warmup (5x50kg, 3x70kg)

Work sets:

1x5 @ 108kg
10x5 @ 96 kg

Pullover with 20lb barbell:

2x5

Janda situps: 3x5

Notes: This felt really good. I'm going to stick with it for a while and see where this goes.

Bear Back

Bent-Over Rows

I started with too much weight, which lead me to execute more of a descending pyramid then a bear routine.

50kg x 3
46kg x 3
44kg x 1
40kg x 7

Rest Interval: 1-2 mins

Dips : 3 x 5 BW

Bear with me

Since I have had a hard time develloping any form of added mass the last couple of months, I have decided to choose an approach that can't fail. I decided to put all my money on the interesting (but very simple) program develloped by the Russian Special Forces to pack on mass aka The Bear. Pavel Tsatsouline discusses it in his great book 'Power to the People' (get it, it has some real good insights on training). Due to my heavy cycling (avg of about 2 hours a day), I also decided to spare my legs and train them on OFF days.
I also decided to make some changes in my diet - as we don't have lunch breaks at work - to be able to get enough protein AND carbs (when appropriate) no matter what. This means eggs and veggies in the morning, milk and fruit throughout the day and cottage cheese before bed. Let me show you what my workout of yesterday looked like - and most importantly, what's it's going to look like for the next month. That's right... no changing training methods for at least another month.

Upper Body Repetition Day

A. BW Dips for Max reps x 3 :5,4,3
B. Skull Crushers w/20kg BB: 4x6
C. Chin-ups w/16kg : 5,4,3,2,1
D: Shoulder Press w/16kg: 8,6,6
E: Barbell Reverse Curl 3x8 w/20kg
F: Jandas: 4x5