Update…

Nothing really worth writing about. This last week was a deload week for me so nothing special, just some light squatting, pressing and deadlifting. Backed off on supplementary work and kb work. Starting a new training cycle on Monday 12/1 with the guys I train with.

Lisa and I are heading to Vegas tomorrow through Sunday, got tix to the Criss Angel live show on Friday – sweet. BTW did anyone see my charlie brown looking mug on the episode of Mindfreak this past season that Fez was on? Love the Vegas man, love the Vegas…

In other news my kettlebell book was just released this week, Jeff at liftkettlebells.com did a fantastic review, check it out at:
http://www.liftkettlebells.com/news/art … tness.aspx

Also, 3 of my lifters competed in the WNPF this past weekend and did GREAT.

David
bw 120 (lifted in the single ply 123 class) went 5 for 9
SQ – 405 (5 lb PR)
BP – 305 (5 lb PR)
DL – 405 (missed a PR attempt of 450 that would have given him his second elite total, first elite in the 123 class)
TTL – 1115 (15lb PR – Master Class total, missed elite by 42 lbs!!!!!)

Andre
bw 194 (lifted in the raw 198 class) went 6 for 9
SQ – 500 (45 lb PR)
BP – 335 (5 lb PR)
DL – 525
TTL – 1360 (30 lb PR)

Derrick
bw 241.5 (lifted in the raw 242 class) went 6 for 9
SQ – 400 (25 lb PR)
BP – 285 (10 lb PR)
DL – 525 (20 lb PR)
TTL – 1210 (55 lb PR)

Congrats guys! They all had an awesome meet day. 3 lifters and 10 PRs????? Yeah that’s good stuff!!!

Well that’s it folks, off to the Vegas tomorrow and back to training Monday. Might catch a light training session at the Luxor’s fitness center, they actually have a squat rack!

Happy Thanksgiving!

Scott

Friday 11/14/08 – Training

Friday 11/14/08
Training

mobility
1. military press:75×5, 85×3, 95×10
2. lat pulldown: 5 sets
3. shrugs: 5 sets
4. pushdowns: 4 sets

Done and spent from being up late watching the Jets whoop up on the Pats. It was worth it though! J-E-T-S! Jets, Jets, JETS!!!!!!!

AFC East

J-E-T-S!  Jets, Jets, JETS!!!

After last night’s big win over New England, nuff’ said!!!

Wednesday 11/12/08 – training

Wednesday 11/12/08
Training

7-8pm
mobility
1. deadlift: 200×5, 230×5, 265×5
2. 45 degree back raise: 3×10
3. pulldown abs: 3×15-20

WKC KB Fitness Training w/16kg bell – Level 20
1. 1-arm jerk – 3 Minutes Per Hand, 12 Reps Per Minute, reset = 0:30 [total reps = 72]
2. snatch – 3 MPH, 12 RPM, reset = 0:30 [total reps = 72]
3. 1-arm long cycle – 3 MPH, 8 RPM, [total reps = 48]
total reps = 192

Great session tonight.

Monday 11/10/08 – training

Monday 11/10/08
Training

430am
bike – 20:00

7-8pm
warm up mobility
1. jerk w/2 kb’s
24kg
1-6
2-6
3-6

16kg
1-6
2-6
3-6
4-6

2. bench press: 125×5, 145×5, 165×5

3a. seated row: 4×10, 1×12
3b. db bench press: 4×10, 1×12

4. dbl kb cleans
24kg
1-6

5. hammer curls: 4 sets

I was very spent by the time I got to double cleans, just dropped em’.

Last couple….

Sunday 11/9/08
Training

mobility
1. long cycle
24kg
1 – 4
2 – 4
3 – 4

2. squat: 170×5, 200×5, 230×5

3a. hanging leg raise: 3×12
3b. hub lift: 27.5×1 (right and left)

4. concept 2 rower: 12 min. Tabata intervals.

Felt weak as hell today. Was supposed to throw in some kb front squats too, but decided against it. Got the target on my squats, long cycle sucked real bad.

Friday 11/7/08
Training

530-550am
bike – 20:00

6-7pm
mobility
1. long cycle
24kg
1-4
2-4
3-4
4-4
5-8
24 reps – total volume = 1152kg/2541lb

16kg
1-5
2-5
3-5
4-5
5-10
30 reps – total volume = 960kg/2118lb

2. military press: 65×5, 75×5, 85×5

3a. lat pulldown: 5×10
3b. shrug: 5×10

4. pushdown: 5 sets

Done. Long cycle felt great today.

Last couple…..

Sunday 11/2/08
Training

mobility and foam roller
1. long cycle:
32kg
1 – 6
1.5 – 2

2. 1-arm jerk:
40kg – 5+5

3. squat: 95×5, 135×3; 185×3, 215×3, 240×3

4a. dbl kb front squat: 3×6
4b. hanging leg raise: 3×12

5. 1-arm long cycle:
32kg
1 – 8
2 – 6
3 – 6

Monday 11/3/08
Training

430-450am
bike – 20:00

7-8pm
joint mobility and foam roller

1. long cycle
16kg
1 – 6
2 – 6
3 – 6
4 – 6
5 – 6

2. bench press: barx10, 95×5, 115×3; 135×3, 155×3, 175×3

3a. db bench press: 5×10
3b. seated row: 5×12

4. snatch:
24kg
1 – 16
2 – 16
3 – 16

Done. Still doing 60:00 of Holosync 1-2 times a day. I am going into my 4th week of Awakening Level 1. This is great stuff. I’m about done with Genpo Roshi’s Big Mind, Big Heart book as well – amazing stuff.