Simple & Sinister Day 8

Swings w/ 24kg x 60-40 (switched hands every 5 reps).
Completed the above in 4min12seconds, rested without setting the kettlebell down.

Rested +/- 1 min  after the above then:

Turkish Get-Ups w/16kg : 5 x 1L+1R

Notes:
-Will be switching to a 32kg KB for swings, gradually (set by set).
Same thing for get-ups. Will gradually start using the 24kg for getups.
-The set of 100 swings was tougher than anticipated. Will keep coming  back to these to make sure these get 'easy'. 

GOMAD 17

Start PTP for Squat & Pull-ups:

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5,90kg x 5
Work: 90kg x 5, 88kg x 5

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 70kg x 5 (PR), 68kg x5

Pull-ups PTP: 5, 5

NOTES:

-Stopping GOMAD. Will still use milk as a cheap peri and post workout drink.
Went from 70-72kg to 77kg in BW and stayed pretty lean. I feel stronger now and am going to start working on my deadlift numbers soon.

GOMAD Day 16

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kg x 5
Work: 110kg x 5,5, - (PR !!!)
4 min rest intervals

TGU:

16kg x 2 x 2
1 min rest intervals

NOTES:

-110kg x 5, in the squat is a huge PR ! I currently weigh around 77kg, but have once done 110kg @ 70kg. I think my 1 RM is around 130kg now, and climbing !
-Will start a PTP cycle for the squat soon and the same for the pull-up. My goal for a one arm pull-up should become a reality before the end of this year!

Squat Clean Max Day

Squat Clean:

30kg x 1 x 3
50kg x 1 x 3
60kg x 1 x 3
64kg x 1
68kg x 1
72kg x 1
76kg x 1
80kg x 1 (PR)
82kg x 1F

Seated Press w/ 30kg x 9

BW= 72kg

Maximum Effort Day Week 1

Max Bench:

Bar x 5
30kg x 5
40kg x 5
50kg x 3
2 minutes rest
56kg x 3
3 minutes rest
60kg x 1
66kg x 1
4 minutes rest
70kg x 1 (PR)
4 minutes rest
72kg x 1 (PR)

Max Deadlift:

66kg x 4
10 seconds rest
66kg x 4
10 seconds rest
96kg x 3
30 seconds rest
120kg x 2
60 seconds rest
128kg x 1
120 seconds rest
136kg x 1
240 seconds rest
142kg x 1 (felt slow coming off the floor, but solid)

NOTES:
-Felt a bit weak today, decided to get buy a bathroom scale. Weighed in at precisely 71kg. Will keep weighing myself in the morning every day. I know that my normal weight is supposed to be between 73-74kg, so I need to eat a bit more.
-Plan to keep this hybrid plan going and will incorporate other max effort movements to instead of the regular deadlift (standing on blocks, good mornings, ...)

Dynamic Effort Day Week 1

Speed Bench
[36kg w/ light band wrapped behind my back x 3 x 8
1 minute rest between sets]
18 Kipping Pull-ups (PR!)

Squat Clean:
30kg x 1
50kg x 1
60kg x 1
70kg x 1
72kg x 1
74kg x 1
76kg x 1 (PR!)
Ample rest (2-4 minutes) between sets

NOTES:
-Set several PR's on pull-ups and squat clean. My body seems to be getting into 'go' mode. Hope to get some good results deadlifting and max benching tomorrow.

Deadlift Meet Day

Last time to deadlift heavy before my stay in Canada. Better make it a good one. It was :-)

Me and a weightlifting buddy used the Charles Poliquin warm-upprotocol to make sure to get the most out of this meet.

Here's what I did:

2x
[4x62kg
10 seconds rest]
3x102kg
30 seconds rest
2x122kg
1 minute rest
1x132kg
2 minutes rest
1x136kg
2 minutes rest
1x142kg
3 minutes rest
1x152kg
4 minutes rest
1x162kg (PR)
4 minutes rest
1x172kg (PR)

NOTES:
-We used paralletes to rest the bar on so we could loop the kettlebell (32kg) around the center of the bar, using a towel as a wedge between the bar and the kettlebell.
We stood on 2 10kg rubber plates, which leaves us about 1-2" higher than an official height deadlift. (bar is 20cm from floor)
-Chalk proved to be very useful for maintaining a good grip. First time I used chalk and I liked it. Got the idea from Anthony DiLuglio's Minute of Strength newsletter.

Meet Day

Deadlift:

2x
[4x62kg
10 seconds rest]

3x92kg
30 seconds rest
2x122kg
1 minute rest
1x132kg
2 minutes rest
1x138kg
2 minutes rest
1x142kg
3 minutes rest
1x152kg
4 minutes rest
1x162kg (Fail, got it up to hip level, but my grip started slipping, should have
used chalk at that time)
10 minutes rest
1x162kg (Fail with straps, CNS fatigue)

Felt like getting a PR in another lift so continued with:

Barbell Military Press:
50kg x 3
3 minutes rest
56kg x 1 (PR)
4 minutes rest
60kg x 1 (PR)
5 minutes rest
64kg x 1 (F)
4 minutes rest
62kg x 1 (F)

Good mornings:
70kg x 5
1 minute rest
70kg x (1,2,3)

Weighted Pull-ups:
32kg x 1 (easy, chest touched bar)
4 minutes rest
40kg x 1 (chin barely cleared bar, will get it next time)

NOTES:
-Am curious to see if I can up my Barbell MP up to the point where I can clean and press 70kg before the 15th of September.
-Will make sure to get 170kg in the deadlift before then too. Not a problem.

Power Snatch Day 1, ETK MP/PU Day 7

MP w/ 32kg x 1
PU w/ 24kg x 5 (PR)
MP w/ 32kg x 1
PU w/ 24kg x 3
5 minutes rest
MP w/ 32kg x 5 (L&R) (PR !)

PS w/ 50kg x 3
PS w/ 52kg x 2
PS w/ 54kg x 1
2 minutes rest
PS w/ 52kg x 3
PS w/ 54kg x 2
PS w/ 56kg x 1

NOTES:
-Finally passed the rite of passage of 5 Military Presses left and right with the 32kg kettlebell ! Now onto the same thing with 40kg.
-Stuck to the wave loading protocol with snatches too, seems to work well right now.

ETK Power Snatches, BOR, MP, Pistols Day 15

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3 + (1,2)
2 minutes rest]

[Pistols w/ 32kg x 2 x 2
2 minutes rest]
Pistols w/ 32kg x 6

[PU w/ 32kg x 1 x 8
MP w/ 32kg x 2 x 8
30 seconds rest]

ETK Power Snatches, BOR, MP, Pistols Day 12

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x3 + (1,2)x1
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2 + (1,2)
2 minutes rest]

MP w/ 32kg x 1
Pull-up w/ 32kg x 1
1 minute rest
MP w/ 32kg x 1
Pull-up w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 3 (L&R)

[Pistols w/ 32kg x 2 x 10
1 minute rest]

NOTES:
-Will be adding weighted pull-ups into my routine next week, as they really seem to help with the military press.

ETK Power Snatches, BOR, MP, Pistols Day 9

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x4
2 minutes rest]

[MP w/ 32kg x 1 x 16
1 minute rest]

2x
[Pistols w/ 32kg x 1
2 minutes rest]

Pistols w/ 32kg x 5

ETK Power Snatches, BOR, MP, Pistols Day 6

Pull-up w/ 32kg x 2 (PR)

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x3 + (1,2)
2 minutes rest]

MP w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 1
3 minutes rest
MP w/ 32kg x 2.5 reps (L&R)

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

[Pistols w/ 32kg x 2 x 8
1 minute rest]

NOTES:

Didn't train for the pull-ups specifically in the last couple of days, seems like
my increased strength in the bent-over rows is carrying over nicely to my weighted pull-up numbers. Curious to see how this will progress.

ETK Power Snatches, BOR, MP, Pistols Day 5

2x
[Power Snatch w/ 30kg x 4
10 seconds rest]
Power Snatch w/ 40kg x 3
30 seconds rest
Power Snatch w/ 52kg x 2
60 seconds rest
Power Snatch w/ 56kg x 1
2 minutes rest
Power Snatch w/ 60kg x 1
2 minutes rest
Power Snatch w/ 64kg x 1
3 minutes rest
Power Snatch w/ 66kg x 1
4 minutes rest
Power Snatch w/ 70kg x 1 (PR !)
2 minutes rest
Snatch Grip High Pull w/ 70kg x 1

[Bent Over Row w/ 56kg x (1,2,3)x2
2 minutes rest]

[MP w/ 32kg x 1 x 8
2 minutes rest]

[Pistols w/ 32kg x 2 x 5
2 minutes rest]

NOTES:
-The 70kg Power Snatch wasn't really as crisp and smooth as I would have wanted it to , but it really was a max effort so the bar speed suffered a bit.
Next up is an 80kg Power Snatch. Will keep using the ETK style of progression to get there as it seems to be working well now.

ETK Power Snatches, Press/Pull-up, Pistols Day 6

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1,1
1 minute rest
Power Snatch w/ 60kg x 1
1 minute rest
Power Snatch w/ 62kg x 1
3 minutes rest
Power Snatch w/ 64kg x 1
3 minutes rest
Power Snatch w/ 66kg x 1
2 minutes rest
[Power Snatch w/ 50kg x (1,2,3)x3 + (1,2)x1
2 minutes rest]

MP w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 1
3 minutes rest
MP w/ 32kg x 2 (L&R) (PR)
2 minutes rest
[MP w/ 32kg x 1 x 5
1 minute rest]

[Pistols w/ 32kg x 1 x 10
1 minute rest]

2 Power Snatches w/ 30kg + 3 Drop Snatches
4 Power Snatches w/ 50kg
2 minutes rest
High Pull w/ 60kg x 1
1 minute rest
3x
[Power Snatch w/ 60kg x 1 (Straps)
2 minutes rest]
2 minutes rest
2x
[Power Snatch w/ 64kg x 1F
2 minutes rest]
Power Clean + Power Jerk w/ 64kg
1 minute rest
PC + PJ w/ 76kg x 1
1 minute rest
Power Clean w/ 80kg (PR)
PC+PJ w/76kg x 1
1 minute rest
[MP w/ 32kg x 1 x 6
2 minutes rest]

Partial Pull-up w/ 32kg x (1+1N)x1
2 minutes rest

[Pistols w/ 32kg x 1 x 5
2 minutes rest]

[One Arm High Pull w/ 32kg x 10 x 5
2 minutes rest]

Deadlift, Press & Pistols

Deadlift:

2x
[60kg x 4
10 seconds rest]

90kg x 3
30 seconds rest
110kg x 2
60 seconds rest
120kg x 1 (started using mixed grip here)
2 minutes rest
130kg x 1
2 minutes rest
140kg x 1 (PR)
3 minutes rest
150kg x 1 (PR, still in good form)
4 minutes rest
160kg x 1 (PR, a hard lockout, but made it)
4 minutes rest

[MP w/ 32kg KB x 1 x 3
1 minute rest]

[Pistols w/ 32kg KB x 1 x 3
1 minute rest]

NOTES:
-I have been wanting to test my deadlift for quite a while now, but I didn't
want it to hamper my other training. Today seemed ideal, so I went for it.
My next goal is 182kg or 400 pounds. Should be able to get there in a couple of months. In the mean time I will keep my focus on the Power Snatch and Power Clean & Power Jerk.
-To find out warm-up protocol I used, check out this link.

Pistols, Snatches & Presses Pt II Day 2

[MP w/ 32kg KB x 1 x 8
1 minute rest]

Pistols w/ 24kg x 2
2 minutes rest
Pistols w/ 24kg x 2
3 minutes rest
Pistols w/ 32kg x 2
3 minutes rest
32kg KB High Pull x 4
2 minutes rest
32kg KB High Pull x 4
3 minutes rest
32kg KB Snatch x 15 (L&R)
5 minutes rest
Swings w/ 2x24kg x 5
32kg KB Snatch x 4
5 minutes rest
Windmill w/ 32kg x 2 (L&R)

Good Mornings Week 8 Pt I

GM w/ 50kg x 9
GM w/ 70kg x 5

[GM w/ 86kg x 5 x 3*
Floor Press w/ 2x24kg x 12,8,6
2 minutes rest]

[KB Snatches w/ 32kg x 5 x 3 (repsxsets)**
2 minutes rest]

Max Muscle Ups (3 minutes rest between attempts)***:
5 reps
rest
4 reps

-----------------------------------------------------
1.5 hours LATER, after reading some old tactical strength challenge scores:

Pistols w/ 24kg x 3 reps (L&R) (PR)

NOTES:
*: This movement is starting to get overdone, progress is stalling. I'm going to
have to change it up. (See comment below)
**: 32kg KB Snatches went well, will be integrating those in my routine soon. They will replace the Good Mornings nicely.
***: I had already accumulated some upper body fatigue due to the floor presses. I reckon that I could have made 7-8 reps if well rested.
-The pistols were a spur of the moment kind of thing. I'm glad to see I have made
progress in this movement without specific practice for it. I will, however, be integrating these into my routine in my quest to finally conquer those Josh Everett tactical strength challenge scores...

Good Mornings Week 6 Pt II

GM w/ 50kg x 8
1 minute rest
GM w/ 70kg x 5
2 minutes rest
GM w/ 80kg x 5
3 minutes rest
GM w/ 86kg x 5 (PR)
3 minutes rest
GM w/ 90kg x 2 (PR)
4 minutes rest
Back Squat w/ 110kg x 1 (PR)

[Good Morning w/ 80kg x 3 x 5
Floor Press w/ 2 x 24kg KB x 3 x 8
30 seconds rest]