Gomad Day 2

Bench Press:

WU: 30kg x 5, 50kg x 5
Work: 56kg x 5,5, 4, 3, 3

3 minutes rest between sets

GOMAD Day 1

Starting GOMAD (Gallon of Milk a Day) and a modified program.
See the Starting Strength Wiki for more details.

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 80kg x 3,5,5,5
3 min rest intervals

Gymnastics + 5x5

10x[6 sec Tuck Front Lever hold
6sec Tuck planche hold
45 sec rest]

Deadlift Warmup: 50kg x 5, 70kg x 5, 90kg x 5

Work: 108kg x 5 x5

Gymnastics

10x[6 sec Tuck Front Lever hold
6sec Tuck planche hold
45 sec rest]

Deadlift Warmup: 50kg x 5, 70kg x 5, 90kg x 5

Work: 104kg x 5 x5

Gymnastics + Deadlift

10x
[6 sec Tuck Front Lever hold
6sec Tuck planche hold
45 sec rest]

5x5x100kg Deadlift

Gymnastics + Back Squats

[6 sec Tuck Front Lever hold
6sec Tuck planche hold
45 sec rest]

5x5x80kg Back squat (olympic shoes)

Gymnastics

Warm-up:

A3. Shoulder ROM and Stabilization routine X 1 set
A4. Ido's Squat Clinic Routine X 1 set
A5. Scapula Mobilization Routine X 1 set

Workout:

G1. The Shrimp/One legged squat (foot+knee or just knee of the back leg touching the ground)
G2. Harop Curl/Natural GHR 5 reps (each leg in the shrimp) / 3 sets / 90 sec between exercises

Back lever tuck x 5 seconds x 5
L-Pull-ups x 5 x 2

Double KB MP & Hack Squats

Double KB MP (Pressing one 24kg while holding a 16kg KB in the rack):

5 sets of :

24kg x 2r
10-15 hack squats w/ 16kg

VO2Max Tuesdays

11 min straight:

15:15

154 reps, 7 reps per set

Followed up by:

KB Military Press: holding one 16kg in the rack while pressing the 24kg:

3s x 2r (2-3 mins rest between sets)

New time, new goals

The past couple of months (let's make that a solid year, shall we ;-) I have not been doing a lot (exercise wise) A lot of real life stuff happened (I got engaged)...
Sometimes one has to set priorities. A lot of logistical stuff had to happen, still of course no reason not to exercise. But, I was quite fatigued as well lately, working an average of 60 hrs of week, even though I got a week of holidays in.
To make a long story short, I decided to get my ass back in the driver's seat and get myself back into shape. Both strength and cardio-wise.

So here are my goals for the next couple of months:

- Alternating MP (with one kettlebell in the rack while pressing the other one) with 2x24kg x 10 or pressing a 32kg x 5 easily.
I can do 3 reps left and right in the rack now. Will work my way up to 6 or 7, then start ETKing.
- Getting in better cardio-wise/better GPP: finishing 80 sets in the described 15:15 protocol by Kenneth Jay.
- Increase Barbell Power Snatch from current max of 56kg to previous max of 70kg.


How will I be implenting this practically ?
- VO2Max Protocol: once a week.
- Heavy Power Snatches: Once a week.
- Military Pressing/Pull-ups as a stand alone or after VO2Max/Power Snatching.
- Add in some hack squats as seen on Steve Maxwell's web site for leg development and knee stability.

In practice, it would look like this:

Tuesday: VO2Max, followed by Military Pressing/Pullups
Thursday: 20/30/40 or 50 swings followed by hack squats w/ 16kg for 1 minute. Followed by MP/Pull-ups.
I would increase swing volume every week
Saturday: Power Snatch singles followed by MP/Pull-ups (or rows)

--------------------------------------------------

Here's what I did today:

VO2Max Protocol
15:15
7 snatches, 18 sets w/16kg kettlebell(only 9 minutes of actual work !)

NOTES:

-Snatches went fine, left arm feels a bit rusty with the snatch groove.
-Felt really good after. Am curious to see how this will affect the other areas of my training.

ETK prep

Swings x 20 w/ 24kg KB
10 Hack Squats w/ 16kg KB
Swings x 20
9 Hack Squats w/ 16kg KB
Swings x 20
7 Hack Squats w/ 16kg KB
Swings x 20
7 Hack squats w/ 16kg KB

Post vacation week training day 1

Bench Press:

30kg x 5
40kg x 5
50kg x 5
56kg x 5

Chest Supported Rows:

56kg x 10r x 2S

NOTES:

-Felt kind of tired. Had a late night party at the end of my vacation. Need to catch
up on some sleep.

Intense Training Week Day 5

Bench Press:

30kg x 5
40kg x 5
50kg x 5
56kg x 5
58kg x 5
60kg x 5

Ample rest between the last couple of sets (3 minutes)

[16kg KB Single Arm Bench Press x 3s x 8r
60 seconds rest]

[Chest Supported Row w/ 50kg x 4s x 10r
90 seconds rest]

NOTES:
-Chest Supported Rows felt crisp, am increasing the rep count next time around.

Intense Training Week Day 4

Barbell Back Squat:

30kg x 5
50kg x 5
70kg x 5
80kg x 5
86kg x 5
88kg x 5

Intense Training Week Day 3

[Bench Press w/ 40kg x 22, 8, 3
60 seconds rest]

[Skull Crushers w/ 20kg x 6 x 4
60 seconds rest]

Pull-ups x 4s x 9 reps (last 2 sets included some partial reps)

1 16kg KB MP x 2s x 10 reps + 4L & 4R

BB Curl w/ 26kg x 8, 5, 3

Intense Training Week Day 2

Bench Press:

30kg x 5
50kg x 5
56kg x 5
58kg x 5
60kg x 3

1 arm 16kg KB Bench Press x 3s x 7r

Barbell Chest Supported Rows w/ 50kg x 3s x 10r

Seated Power Cleans with 12kg DB's x 3s x 5r

NOTES:
- Have the night shift this week and am taking advantage of the regularity of my work
schedule to get a lot of workouts in.
- Workout template = Westside for Skinny Bastards.

1 week of intense training

Back Squat:

30kg x 5
50kg x 5
70kg x 5
80kg x 5
90kg x 4

Single leg Speed Skater squat with 2 x 12kg Dumbbells

3s x 8r

Back Squats (low bar powerlifting style)

30kg x 3
50kg x 3
70kg x 2
90kg x 3
100kg x 1
106kg x 1

NOTES:

-Will be working on the low bar back squat more, as my preference has been with the high bar olympic style back squat for the past years. It's about time to squat some serious weight. Long overdue. Next PR goal: 120kg x 1.

Bodybuilding Day 2

[FSQ x 5s x 10r x 56kg
60 sec rest
Reverse Crunch x 10r x 5s
60 sec rest
Calf Raise (standing) x 10r x 5s
60 sec rest]

Holle-It Up Dumbbell 20kg Holds for time:

Crossfit - Attempt # 3

3x
[Deadlift 80kg x 5
Burpees (with pushups) x 10]

Time: 5min33sec

NOTES:
- This workout was inspired by the 2008 Crossfit Games.
I should have done 5 rounds, but I am quite out of shape lately and WILL make
the full 5 rounds next time I attempt this workout.