Friday 2/26/10 Training

Still de-loading this week….

1. long cycle – 16kg x 6,6,6,6,6,6 (36/6:00)

2. squat – 135×5, 150×5, 160×5

3a. ghr – 2×8

3b. reverse sit ups/side to side – 2×5+5

4. 1-arm kettlebell clean – 32kg x 12+12 (2:00)

finished with some dexterity ball work for hand and grip health…  Feeling pretty good this week.  Had a ton of work to do this week with the upcoming launch of our mobile fitness product, online client’s programs, a new video collection on my http://dartfish.tv/sshetler page for footbabll combine prep, and a photo shoot for a kettlebell article I have in an upcoming issue of Fight! Magazine.  In the meantime check out my grip strength training article on pg 70 of the March issue of Fight! Magazine!  www.fightmagazine.com Heading up to the Arnold next weekend as well, good times people, good times….

Wednesday 2/24/10 Training

1. long cycle – 16kg x 6,6,6,6,6 (30/5:00)

2. 1-arm jerk – 32kg x 12+12 (2:00)

3. pulldown – 4×10

Monday 2/22/10

De-load week this week.

1. Deadlift – 155×5, 170×5, 185×5
2. 1-arm kettlebell jerks – 20kg x 12,12+12,12 (24+24/4:00)
3. 45 degree back raise – 2×8
4. Pulldown abs – 2×10

Nothing to write home about.

Sunday 2/21/10

1. Bench press- 170×5, 190×3, 215×3 (pr)
2. Close grip bench- 135×10, 155×6, 185×4, 135×10
3. Pulldown- 130×10 / 4
4. Seated row- 130×12, 10, 10

Friday 2/19/10 training

1. Squat – 205×5, 230×3, 255×8 (PR)
2. 1-arm kettlebell jerk – 28kg x 12,12 + 12,12 (24+24/4:00) (PR)
3a. GHR – 3×8
3b. Reverse oblique sit-up – 3×6+6
3c. Rolling thunder – worked up to 125xR&L

PR’s across the board so far this week!

Wednesday 2/17/10 Training

1. military press – 95×5, 105×3, 120×8 (PR)

2a. dips – 30

2b. chin-ups – 30

3. 1-arm kettlebell cleans – 28kg x 12,12+12,12 (24+24/4:00)

finished with some COC gripper work.

Monday 2/15/10 Training

Going into the 5/3/1 week, next week is a de-load.

1. deadlift – 230×5, 260×3, 290×10 (PR)

2a. 45 degree back raise – 3×10

2b. pulldown abs – 3×12

3. COC Grippers worked the trainer, 1 and 2 a little, nothing crazy.

Serious progress made on the mobile fitness program this week – finish line is in sight!  Caused me to back off a bit on training but my strength is feeling good as a result.  Nice deadlift PR tonight.

Sunday 2/14/10 Training

1. bench press – 160×3, 180×3, 205×3

Supplementary work – jack shit nothing

Quick and efficient today.

Friday 2/12/10 Training

1. squat – 190×3, 215×3, 245×3

That’s all.  Just hit the main lift and gettin’ out of here.  Everyone cancelled due to the “snow storm” so I get to go home early!!!

Wednesday 2/10/10 Training

1. military press – 90×3, 100×3, 115×3

2a. chin up – 24

2b. dips – 24

3. 1-arm kettlebell clean – 24kg x 12,12+12,12 (24+24/4:00)

*finished with rolling thunder for grip.  Military was easy.  For squat, bench and deadlift I am just getting the required reps this cycle and not maxing the reps on the last set, but the military was pretty easy today and I definitely had more in me, so I may push it in the 5/3/1 week next week.

Monday 2/8/10 Training

1. deadlift – 215×3, 245×3, 275×3

2a. 45 degree back raise – 3×10

2b. hanging leg raise – 3×10

3. 1-arm kettlebell jerk – 24kg x 12,12+12,12 (24+24/4:00)

*finished with COC grippers and neck harness and chocolate milk.

Sunday 2/7/10 Training

1. bench press – 145×5, 170×5, 190×5

2. close grip bench press – 135×8 / 3

3. pulldown – 130×8 / 3

4. croc row – 80×20+20

5. kettlebell snatch – 16kg x 12,12 +12,12 (24+24/4:00)

*rolling thunder and forearm curls to finish.

Friday 2/5/10 Training

1. squat – 175×5, 205×5, 230×5

2. kettlebell jerks – 16kg x 7,7,7,7,11 (39/5:00)

3a. ghr – 3×8

3b. floor wipers – 3×8+8

*COC grippers – Tx3/3, 1×1/1, 2×1/1, 1×6/6, Tx20/20

Wednesday 2/3/10 Training

1. military press – 80×5, 95×5, 105×5

2a. chin-ups – 20

2b. dips – 20

3. kb snatch – 16kg x 14, 14, 7 + 14, 14, 7 (35+35/2:30+2:30)

Closed the Trainer COC 20 times on each hand.  Back is still tight but getting better.  Laying off long cycle for a bit will be a good thing I think.