01/11/14

1.  Squat
255x5; 255x5; 255x5; 255x5; 255x5

2. One Arm Farmer Walk (70)
40 yards l/r; 40 yards l/r

3a.  Swing (53)
5 clusters, 500 reps

3b.  Chin
30 reps

3c. Pushup
60 reps (+10)

4a.  Facepull
20; 20; 20

4b. Scaption
10; 10; 10

Notes
Long, but great workout.  I forgot the iPad so no videos.  Thats too bad, because I started dropping into the hole and my squats had actual spring.  Slightly widened stance felt pretty good.  I really have to think about forcing my knees waaaay out for every inch wider I go. Its crazy how even a half inch instantly produces better leverage. I just need to find the balance between movement efficiency and joint health.

In terms of squat programming, I've settled on linear 5x5, two sessions a week.  Just go up 10 pounds a session.  Although this weight is light in terms of my ceiling, its plenty heavy right now.  I'm sore as fuck today.  I could write all day about why I like straight 5x5.  In short, its the perfect blend between volume and intensity for general strength.

Swings, pushups, and chins felt good once I got going.  I switch every set in terms of grip.  Supinated, pronated, ultra wide to hands touching.  Feels good.  Shoulders are a little achy but the facepulls immediately after seem to help.

01/09/14

1a.  Cable Row
100x12; 110x12; 120x12

1b.  Plank
3 sets

2a.  Swing
100 reps 5 clusters (500)

2b.  Chin
30 reps

2c.  Pushup
50 reps

3a.  Facepulls
40 reps

Stats (Swings/chin/PU)
-62 minutes
-890 calories
-HR (update later)

Notes
Great session.  Today was the first day that I could feel the conditioning kicking in.  As dumb as it sounds, just hopping around on and off the bar and down to the floor really helps to loosen me up.  I felt good walking home.

01/07/14

1.  Squat
225x3; 225x3; 225x3; 245x3; 245x3; 245x3; 245x3 http://www.youtube.com/watch?v=alASJ28Gba8

2a.  Swing (53)
200 reps

2b.  Windmill (53)
1; 2; 3; 1; 2; 3

Notes
Squat felt better tonight.  Tried to do a more natural break and set the knees. I'm not sure if this is right, but pushing knees out seems to prevent travel over the toe.  Some guy came up to me (on his own) and told me I was squatting high.  Although these aren't the deepest squats in the world, they aren't fucking high.  And even if they were, I sincerely do not care.

Forget my heartrate monitor, so I kept swing volume low.  Really though, I just didn't want to be at the gym all night.

01/04/14

1.  Squat
225x5; 225x5; 225x5  http://www.youtube.com/watch?v=0SFGxAzxHk0

2.  One Arm Farmer Walk (70lb)
40yds x lf/rt;  40yds x lf/rt

3a.  KB Swing (53lb)
10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25 (350)

3b.  Pullups/Chins
1; 2; 3; 1; 2; 3; 1; 2; 3; 1; 2; 3; (24)

3c.  Pushups
2; 3; 5; 2; 3; 5; 2; 3; 5; 2; 3; 5 (40)

Stats for swings
638 Calories
44 mins
Avg HR 139
Peak HR 179

Notes
Good session.  Squat was better.  Vids to come. I woke-up with shooting pain in my lower back.  Took a while to figure out it was my psoas.  After extensive stretching and a 40 minute warm-up, I felt better.

Swings felt very efficient today.  I think all this bodyweight stuff is good for me.  I left the gym feeling good.

1/03/14

1a.  KB Swing (53)
10; 15; 25; 10; 15; 25; 10; 15; 25; 10; 15 (175)

2b. Pushup
2; 3; 5; 2; 3; 5; 2; 3; 5; 2; 3; 7 (40)

Stats
32 Minutes
358 calories
Avg HR 118
Peak 160

Notes
Came home and collapsed on my bed for like 30 minutes haha.  Its been cold as shit, and I couldn't bring myself to trudge over to the gym.  So I did this in my living room.  Just took it easy and worked on form.  I wanted to do a light session anyways. Tomorrow is squats, deadlifts, and then a big conditioning session.  Looking forward to great night's sleep.

1/02/14

1. Squat
225x3; 225x3; 225x3; 225x3; 225x3

2a.  KB Swing w/ 53lb
10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25; 25 (275 reps)

2b.  Press
135x1; 135x2; 135x3; 135x1; 135x2; 135x3; 135x1; 135x2; 135x3; 135x3 (21 reps)

Swing/Press Stats
-35 minutes
-538 calories

Notes
Squats were meh.  I was rushed and the gym was overflowing with all the resolution peeps. It was hard to get going and take videos.  Saturday morning will be better.

Hands are torn up from the swings.  I'm tired.  I hope to hit 300-350 tomorrow, and then 350-400 on Saturday.  Monday I'll give 500 a shot.

12/31/13

1a.  Kettlebell Swing
10; 15; 25; 50; 10; 15; 25; 50 (200)

1b.  Chins
1; 2; 3; 1; 2; 3 (12)

Stats
20 minutes
283 calories
Peak HR: 175
Avg HR: 139

Notes
Doubled the swing volume yesterday.  The 50 rep sets are killer.  Really tough on the grip and lungs.  Obviously the chin volume is low, but when I get up to the 500 rep  swing sessions, that will be 30 reps. (5 clusters of 6 reps).  Also, I'm going to add reps, so that eventually I should be up around the 50 rep range.

I haven't decide what strength movements I'm going to do.  So far, these are in the running:  chins, pushups, presses, squat, deadlift.  With regard to squat, I think I may start the day with that movement, rather than supersetting.  Although the original program calls for 4 separate days, I may prefer to just do an A and B day.  When I do stuff  like this, I love the simplicity.