Tuesday 6/30/09 Training

warm-ups: 15-20 min. foam roll, stretching, joint mobility, bw squats, jumping rope, 1-arm long cycle w/16’s and 20’s

1. long cycle: 24kg x 4,4,4,4,4 (20/5:00)
2. 1-arm jerk: 28kg x 8,8 (16/2:00) –>focused on holding lockout 2-3 seconds.
*running: 15:00

Will stretch later tonight, gotta’ grab some food then be back at the gym for my last client this evening. Got through today ok. Long cycle was a lot tougher today than yesterday forearms started getting tight and wind wasn’t as good, but 1-arm jerks felt a lot better. Lockouts/fixation is always pretty tight for me. Running always sucks for me though. Maybe if I get down to <190 lbs. that’ll change!

Monday Training

Monday 6/29/09

BW – 208.8 lbs

warm-ups: about 15 minutes of foam rolling, stretching, joint mobility, jumping rope, and 1-arm long cycle w/16’s and 20’s.

1. long cycle: 24kg x 4,4,4,4,4 (20/5:00)
2. 1-arm jerk: 28kg x 6,6 (12/2:00)
*running: 15:00

Finished with stretching and laying on my spine-worx.

This was my first time lifting the 24’s since the Arnold and they went surprisingly well, lockout was good with no fixation problems and my wind was good after the 5:00. Since the Arnold most of my recent training has been with the 20’s and I’ve made 56 reps in 8:00 w/20kg 2 weeks ago and this past weekend at the GA State Meet I hosted made 72 reps in 10:00 w/16’s. This weekend Valery suggested to me that I begin doing most of my training with the 24’s and on days I “feel good” to add a second set with the 20’s.

Wednesday Training

Wednesday 6/24/09

Gwinnett Daily Post came by the gym today to do a story on kettlebell sport, my trip to the Arnold Classic competition, and my business. Interview and photos went very well. Lisa, Hugh and Mary Anne stopped by to help out.

Later I did an easy 5:00 set:

warm ups: foam roll, stretch
1. long cycle: 20kg x 7,7,7,7,7 (35/5:00)

That’s all til’ the meet on Saturday.

Last Couple Training Sessions…

Last couple of sessions…

Sunday 6/21/09

warm-ups: stretching, mobility, foam roll, jump-rope
1. long cycle: 20kg x 7,7,7,7,7,7,7,7 (56/8:00 – PR)
My best 10:00 set w/20kgs prior to this was 53 reps. I was happy with the 56 in 8:00, but this was a lot freakin’ harder than I anticipated! LOL!

Monday 6/22/09

warm-ups: stretch, foam roll, mobility, jump-rope
1. long cycle: 16kg x 7,7,7,7,7,7,7,7,7,12 (75/10:00)
Long cycle today was pretty damn hard for a pair of 16’s. I’m hoping it’s because I had a grinder of a set yesterday. I’ve done 80 in 8:00 w/16’s and 85 or 90 in 10:00 and this 75 in 10:00 felt harder. Hands/forearms were numb by about 8:00. Will go 5-6 min. on Wed @ 7 RPM’s then that’s it until the meet Saturday!

Friday Training

Friday 6/19/09

warm-up: foam roll, stretch, jump rope
1. long cycle: 20kg x 11,11 (22/2:00); 20kg x 11,11 (22/2:00); 12kg x 10,10,10,10,10,10 (60/6:00)
2. band oblique abs off ghr: 50 reps
*conditioning: C2 rower x 10:00/2115m

That’s all folks. Last day of this long cycle peaking cycle is Sunday, goal is 8:00 at 7 reps per minute, the taper into the 6/27 GA State Championship.

Wednesday Training

Wednesday 6/17/09

warm-up: stretch, foam roll
1. long cycle: 20kg x 9,9 (18/2:00); 20kg x 9,9 (18/2:00); 12kg x 10,10,10,10,10 (50/5:00)
2. military press: 65×5/3 (deload)
3. good morning: 115×5/3 (deload)
4. 45 degree back raise: 3×10
5. pulldown abs: 3×15

Done.

Last Couple of Training Sessions…

Last Couple of Training Sessions…

Sunday 6/14/09

warm-ups: stretching, foam roll, jump rope
1. long cycle: 20kg x 8,8,8 (24/3:00); 12kg x 12,12,12,6 (42/3:30)
2a. dips: 3×8
2b. ghr: 3×8
3a. ball sit up: 3×15
3b. 45 degree back raise: 3×10
*conditioning – jumping rope

Monday 6/15/09

warm-ups: foam roll, stretching, jump rope
1. long cycle: 20kg x 8,8,8,8,8,8 (48/6:00 – PR)
2a. deadlift: 135×5, 155×5, 175×5 (deload)
2b. seated row: 3×10
3a. reverse hyper: 3×10
3b. grappler abs: 3×8+8
*conditioning – jumping rope x 5:00; C2 rower x 10:00/2100m

Done. Training is on track and going well.

Thursday Training

Thursday 6/11/09

warm up: stretch, spine-worx, sacrowedgy, foam roll
1. long cycle: 20kg x 9 (9/1:00); 20kg x 9,9 (18/2:00); 12kg x 12,12,6 (30/2:30)
2. squat: 195×5, 205×3, 220×5
3a. ghr: 3×8
3b. grappler abs: 3×5+5

Done. I had to train today as Lisa and I are heading up to Power Systems tomorrow and Saturday. They reviewed my Kettlebell book and we’re trying to work another joint venture together that is looking promising! Pretty psyched to be invited up to their factory and go out to dinner with them, etc. Good times! Oh yeah, and I’m turning 34 on Saturday. Happy birthday to me!

Wednesday Training

Wednesday 6/10/09

warm ups: foam roll, stretch, jump rope
1. long cycle: 20kg x 5/0:30; 20kg x 9,5/1:30; 12kg x 12,12 (24/2:00)
2. military press: 85×5, 90×3, 95×10
3a. dips: 4×8
3b. pulldowns: 4×10

That’s all for tonight.

Monday Training

Monday 6/8/09

warm-ups: foam roll, stretching

1. long cycle: 20kg x 7,7 (14/2:00) x 1:00 rest / 5 sets
2. deadlift: 205×5, 220×3, 230×12
3a. reverse hyper: 3×8
3b. hanging leg raise: 3×12

Training wasn’t going that well today. Long cycle felt heavy and bad until the last two 2:00 sets, I think I need a better warm up plan, today I only did a short set w/12kgs. Deadlift groove was off even though this past cycle I’m only working in the 60-70% range instead of the 85-95% range. The last set of 12 actually went pretty well and I might have been good for 15. After the long cycle and deadlift I gotta’ say I felt my traps like I’ve never felt em’ before.

Last Few Training Sessions…

Last few training sessions…

Friday 6/5/09
warm-up: foam roll, stretch, mobility, jump rope
1. long cycle: 20kg x 8,5 (13/1:40) rest 1 minute x 6 sets
2. squat: 180×3, 195×3, 205×3
3a. glute/ham raise: 4×8
3b. pulldown abs: 4×15

Sunday 6/7/09
warm-up: stretch, foam roll
1. long cycle: 12kg x 10,10,10,12 (42/4:00)
2. bench press: 135×3, 145×3, 155×3
3. seated row: 4×12
4. bb curl: 4×6-10
*conditioning: jump rope intervals

That’s all…

Monday Training…

Monday 6/1/09

warm-ups: foam roll, stretch, mobility, jump rope

1. long cycle: 20kg x 8,8,8,8 (32/4:00); 16kg x 10,10,10,10,10,10 (60/6:00)
2. deadlift: 190×3, 205×3, 220×3
3a. reverse hyper: 3×8
3b. grappler abs: 3×6+6

That’s all folks.