Tuesday 10/27/09
1. long cycle: 20kg x 7,7,7,7,7 (35/5:00)
2. push press: 80×5, 95×5, 105×5
3. lat pulldown: 3×12
4. grappler abs: 3×5/5
*jumping rope: 0:15 on / 0:15 off x 10 (5:00)
Thursday 10/29/09
1. long cycle: 20kg x 7,7,7,7,7,7,7 (49/7:00)
*running: 18:00
Sunday 10/25/09
1. long cycle: 20kg x 6,6,6,6,6,8 (38/6:00)
*Running: 18:00
Monday 10/26/09
1. long cycle: 20kg x 6,6,6,6,6,6,6,6 (48/8:00)
2. deadlift: 210 x 5, 240 x 5, 270 x 5
3. shrugs: 135 x 10,10,25
4. ghr sit ups: bw x 10/3
*jump rope: 0:15 on / 0:15 off x 10 (5:00)
Accessory work – neck harness x 100, rolling thunder x 120/120, expand hand bands and reverse hypers 2×12.
Still getting soft tissue work done. Hand’s feeling great!
Wednesday 10/14/09
1. bench press: 150×5, 170×3, 190×6 (PR)
2a. incline db bench press: 40×12, 45×10, 50×8, 55×8, 40×15
2b. seated row: 120×12, 130×10, 140×8, 150×8, 120×15
3a. shrug: 135×12/3
3b. hammer curl: 30×10/3
3c. pushdown: 50×10/3
Friday 10/16/09
1. long cycle: 20kg x 6,6,6,6,6 (30/5:00)
2. squat: 205×5, 230×3, 255×7
3. military press: 85×5, 100×3, 110×5
4a. glute/ham raise: bwx10-12/3
4b. pulldown ab curls: 50-70×10-15/3
It’s been a while since I’ve updated this training log. I’ve had some hand/forearm issues and have been working with a soft tissue therapist to get the problem fixed. It’s getting better but no heavy kettlebell work anytime soon. So I’ve been using a hybrid of the 5/3/1 program with the WKC Fitness Protocol for kettlebells. Also been doing joint mobility and chi kung every morning and meditating in the morning and at night when possible.
1. deadlift: 220×5, 250×3, 280×10 (PR!)
2. pulldown: 120×12, 130×10, 140×8, 150×8, 120×13
3a. reverse hyper: 3×10
3b. reverse sit up: 3×10
WKC Fitness Protocol
1. jerk x 15,15/15,15
2. snatch x 16,16/16,16
3. long cycle x 12,12/12,12
MPH=2:00; Reset=0:30; level=18; bell=12kg
Done. Good session and hand is feeling pretty good.
Scott's Training 