Friday 10/31/08 – training

Training

Trick or Treat…

1. long cycle
24kg
1-6
2-6

24kg
1-11

32kg
1-7

total volume – 1552kg/3424lb

2. military press: 70×3, 80×3, 90×3

3a. lat pulldown: 110×8/5
3b. shrug: 135×8/5

4. snatch
24kg
1-14
2-14
3-12
4-12

total volume = 1248kg/2753lb

Done. Had a great day dieting until I came home from the gym and freakin’ killed my diet with Halloween candy – mini oreos, dark chocolate snickers and kit kats. Yum. Decided to wash it down with a good Scottish Ale Joey gave me. I guess I’m going to have a whiplash-reload diet weekend! LOL! Gettin’ back on track…. Not bad though, 4 weeks sticking to the plan and I’m down about 9 lbs and can see faint ab lines…

Wednesday 10/29/08 – training

Training

430-450am
bike – 20:00

645-800pm
mobility and foam rolling
1. long cycle
32kg
1:00×6/2 sets (768kg/1694lb)
24kg
2:00×14/2 sets (1344kg/2965lb)

2. 1-arm jerk
40kg
5+5 (400kg/882lb)

3. jumping squat: 190×25/3 (14,250lb)

4. med ball abs: 3 circuits of 3 exercises, 10 reps each

Done. Uppin’ the volume. Andre hit a massive 415 4-board press today and Cory killed it as usual. Cory’s next AFL tryout is Orlando Predators next week on the 8th followed by GA Force on the 22nd. He’ll be ready.

Monday 10/27/08 – training

Training

430-450am
bike – 20:00

700-800pm
mobility

1. long cycle
32kg
1 – 5

1 – 5

total = 640kg/1412lb

24kg
1 – 5
2 – 5

1 – 5
2 – 5

total = 960kg/2118lb

2. press
24kg
1 – 5
2 – 5

16kg
1 – 8
2 – 8

1 – 8
2 – 8

total = 752kg/1659lb

3. pull-up – 3×5

4. 1-arm long cycle
32kg
1 – 6
2 – 6

total = 384kg/847lb

5. hanging leg raise – 3×10

Done. I am trying to go through a period of increased volume with the heavier bells. It’s just an experiment, we’ll see what happens. I’ll use Sunday’s workouts as tests to max my time in either 24kg or 32kg and the rest of the week’s workouts will be like this, shorter duration multiple sets to increase volume.

Sunday 10/26/08 – Training

Training

1. long cycle
32kg
1 – 4
1.5 – 2
total = 6/1:30 (384kg/847lb)

24kg
1 – 4
2 – 6
total = 10/2:00 (480kg/1059lb)

total volume = 864kg/1906lb

2. 1-arm jerk
40kg
1 – 8
total = 320kg/706lb

3. jumping squat: 185×25/3 (13,875lb)

4. band oblique abs: 3×10

5. sled drag: 10 trips non-stop w/45# and 25# plate

That’s all for today. Went to see Saw V yesterday, it was good, but that series is the same ol’ same ol’ anymore.

Friday 10/24/08 – training

Saturday 10/25/08
end of week 3 of dieting weigh-in: 196 (total loss of 9 lbs in 3 weeks, time to carb up!)

Friday 10/24/08
Training

Alright, finished the 3 week cycle of 5/3/1 for the squat, bench and dead. Now we’re switching gears to a more kb dominant cycle for my upcoming kb meet I am hosting at my gym on 12/13/08. In case you want details or want to compete click here:
http://www.atlantaironsports.com/events.html

PLEASE try to preregister before 12/1/08, or at the very least get me a written or verbal committment. Thanks!

Now for the training:
430am-450am
bike – 20:00

545pm-700pm
joint mobility and hanging from pullup bar
1. long cycle
w/24kg
1 – 4
2 – 4
3 – 4
4 – 6
total = 18/4:00 (432kg)

w/16kg
1 – 5
2 – 5
3 – 5
4 – 5
5 – 7
total = 27/5:00 (432kg)

total volume long cycle = 864kg

2. 1-arm long cycle
w/32kg
1 – 6
2 – 6
3 – 6
4 – 6
5 – 6
total = 30/5:00 (960kg)

3. ghr sit ups – 3×10

4. concept 2 rower – 11:00 (10:00 hard, 1:00 cool down)

That’s all folks.

Wednesday 10/22/08 – training

Wednesday 10/22/08
Training

am
bike: 20:00

pm
mobility
1. long cycle w/24kg – 18/4:00; w/16kg – 21/4:00
2. deadlift – 225×3, 275×1, 295×1
3. 45 degree back raise – 3×7
4. band oblique abs – 3×10
5. 1-arm long cycle w/32kg – 12/2:00

That’s it. This kicked my ass. Max is making some nice progress. Two months and his BW is up 8lbs and all his lifts are getting better technically and strength-wise. Cory was back to training tonight after his tryout this past weekend with Tampa Bay Storm AFL team – he’s freakin’ jacked as ever and Andre and Derrick were benching big getting ready for a November meet, and Malcom was getting shredded for his trip to Jamaica-mon! Good night tonight.

Monday 10/20/08 – training

Training

am
running: 20:00

pm
1. bench press: 155×5, 185×3, 205×1
2. seated row: 90×15, 110×12, 140×10, 160×8
3. bb curl: 45×12, 65×10, 80×8, 95×6
4. snatch w/16kg: 96/6:00

Done. This was a quick one tonight cause’ I spent too much time screwing around. Guess I didn’t really want to train eh?!?!

Last Couple…..

Thursday 10/16/08
Training

am
cardio – 20:00 bike intervals

Friday 10/17/08
Training

am
mobility, cardio: 20:00 running intervals

pm
1. long cycle w/24kg: 15/3:00
2. military press: 65×3, 80×3, 95×3, 65×10
3a. pullups: 3×5
3b. dips: 3×5
4a. pulldowns: 110×10, 140×8, 90×15
4b. bb extension: 65×10, 80×8, 55×15
5. long cycle w/16kg: 12/2:00
6. lateral raise: 15×12/3
7. concept 2 rower: 17:00 (3260m/15:00)

Sunday 10/19/08
Training

joint mobility
1. long cycle w/24kg: 16/3:00
2. squat: 225×5, 245×3, 275×1
3a. ghr: 3×12
3b. ball sit up: 3×20
4. concept 2 rower: 17:00 (3260m/15:00)

Been real busy and haven’t had time to update the log lately. Weighed in after week two of diet and am down to 198 for a 7 lb loss in 2 weeks. Not bad. I think I’ll start to level off at more around 1-2 pounds a week now that the water is gone and stuff. I am bumping up the cardio though, trying to get 2-3 a.m. running sessions in and 1-2 a.m. biking or heavy bag sessions. After strength training it’ll either be sled/prowler or concept 2 rower. This week I’m adding some fruit into the diet and increasing carbs slightly. Nothing too extreme. 1 apple, and a handfull of blue berries, black berries and goji berries. I will be adding a 1/2 cup dry oats, 1/4 cup of frozen mixed berries, milk instead of water, and tbsp of honey to my post workout shake only. Hopefully this will help improve my energy levels during the training session. I just think my cals have been too low. We’ll see how this is working after a week or two and re-evaluate. I have to say, that even with only 7 lbs lost I feel lighter and “better”. Back aches less and overall I feel pretty good. Oh and, I can see my “upper abs” certainly not ab_g-d take a picture of myself without a shirt and post it in a dragondoor article worthy yet, but we’re getting there! LOL!

Wednesday 10/15/08 – training

Wednesday 10/15/08
Training

am
joint mobility, running – 20:00

pm
1. deadlift: 225×3, 245×3, 275×3, 225×5
2a. 45 degree back: 35×8/4
2b. shrug: 135×12/4
3a. med ball abs: 3 drills x 3 sets
3b. 1-leg calf raise: 3×10
4. snatch w/16kg: 64/3:00

Done. Diet is going much easier this week. Added in early morning running and will do some biking too. Finished Holosync Awakening Prologue this week and began Awakening Level 1. Also getting into Genpo Roshi’s – Big Mind, Big Heart book. Awesome stuff.

Monday 10/13/08 – training

Monday 10/13/08
Training

am:
joint mobility, running – 20:00, stretching

pm:
1. long cycle w/24kg: 15/3:00
2. bench press: 135×3, 155×3, 185×3, 135×10
3. seated row: 100×12, 110×10, 120×8, 130×6, 110×15
4. bb curl: 50×12, 55×10, 60×8, 65×6, 55×12
5. snatch w/16kg: 64/4:00 (switched on the minute)

Good training today. Back to low carb/high protein for the week. May cut this weekend’s carb loading back to Saturday and only breakfast and postworkout drink on Sunday, instead of doing a full day Sunday. Will decide specifically when I check the weight on Saturday a.m.

Sunday 10/12/08 – training

Training

1. long cycle w/24kg: 15/3:00; w/16kg: 18/3:00
2. squat: 205×3, 225×3, 185×10
3. ghr: 4×8
4. ball sit up: 4×12

Weighed in Saturday morning at 200 lbs, down 5 lbs from last Sunday when I started the diet. Not bad. Carb-loaded Saturday and Sunday. Monday a.m. weighed around 203 lbs (probably from all the water). It’s monday morning and we’re back on the protein and fat. Weigh in again on Saturday a.m.

Friday 10/10/08 – training

Training

1. long cycle w/24kg: 15/3:00
2. IGX Achyball Lifts w/16kg: snatch 84/6:00, 1-arm long cycle 60/6:00 (never set bell down, switched on the minute)
3. deadlift: 205×5, 225×5, 245×5
4. 45 degree back raise: 3×10
5. grappler abs: 3×5+5

That’s it. Was actually surprised long cycle went so well considering how long since I’ve done it or worked with the 24’s. Elbow tendonitis isn’t too bad right now. Pretty good session. Well I’m at 6 days carb depleted, todays training really didn’t go too bad despite. Carbing up tomorrow and Sunday. Changing the workout schedule a bit, will squat on sunday and bench on monday (so this is near the carb up to help reduce fatigue), deadlift on wed and military press on fri. Starting the sessions with kb’s now to prioritize for upcoming meets.

Southeast Regional Kettlebell Sport Championship

Meet information is up and posted here:
http://www.atlantaironsports.com/events.html

For more information contact Scott at:

scott@extreme-fitness.org

Thanks!!

Scott

Wednesday 10/8/08 – training

Training

1. bench press: 135×5, 155×5, 175×5
2. seated row: 90×12, 100×10, 110×8, 120×6, 100×15
3. bb curl: 45×12, 50×10, 55×8, 60×6, 50×12

WKC Fitness Training w/16kg KB
1. 1-arm jerk: 16+16/2:00, reset=0:30
2. snatch: 16+16/2:00, reset=0:30
3. 1-arm long cycle: 10+10/2:00, reset=0:30

Concept 2 Rower = 3050m/15:00

Done. Diet’s going good, but I feel weak as a kitten. I think I’m down about 3 lbs. so far, I’ll check my weight Saturday morning before I begin carbing up to get an exact idea. Strength and strength endurance are definitely down big time. Mentally I feel great and feel a lot of energy.