12-31-10 Training

last day of deload week…

press: 75×5

bench w/pause: 115x6x4

seated row: 3×10

pulldown: 2×15

pushdown: 2×15

curl: 2×10-15

12-29-10 training

Still deloading this week

Squat: 185×3

Deadlift: 185×3

1-arm kb jerk-20kg x 14+14/2:00, half snatch-20kg x 14+14/2:00, 1-arm long cycle-20kg x 10+10/2:00 –> no setting bell down between exercises

GHR: 3×8
Pulldown abs: 3×15

12-27-10 training

still deloading this week, merry christmas to me….

bench press: 125×5

floor press: 95x10x3

bent over barbell row: 5×10-15

lat pulldown: 2×12

long cycle: 16kg x 5,5,5,5,5 (25/5:00)

1-arm clean: 24kg x 12+12 (2:00)

Found out something awesome today, I’m going to Vegas in January to video some kettlebell drills for the TapouT Virtual Training Center, www.tapoutvtc.com – this is awesome! Hopefully it goes well and they use the footage!!

12-25-10 training

Long cycle: 20kg x 5,5,5 (15/3:00); 16kg x 6,6,6 (18/3:00)
1-arm jerk: 24kg x 12+12 (2:00)
squat: 95x10x3
Pull-up: 22 reps
Abs: 75 reps

12-24-10 training

Deload week

Squat: 155×5
Leg press: 200×15, 290×12, 400×10, 490×8
GHR: 3×8
Leg raise: 3×10

12-22-10 training

Bench press: 150×5, 170×3, 190×1, 205×1, 225×1
Pin press: 225×3, 235×3, 245×3
BB extension: 75x5x2
Lat pulldown: 5×6-12
1-arm row: 3×8
BB curl: 4×8-10
DBL kb clean: 64 reps

12-20-10 Training

deadlift: 225×5, 255×3, 285×1, 315×1, 375×1 (PR!)

good morning: 115x6x4

grappler rows: 4×8-15

ghr sit-up: 3×10

*Conditioning Circuit:

-jump rope x 0:30 / rest x 0:30

-kettlebell snatch x 1:00 / rest x 0:30

-battling ropes x 0:30 / rest x 0:30

-sledgehammer tire hits x 0:30 / rest x 0:30

**Completed 3 rounds

12-19-10 Training

press: 90×5, 100×3, 115×1, 135×1, 155×1 (PR!)

pull-up: 31 reps

floor press: 95×5, 135x6x4

1-arm row: 65×8,8,8,8,8

db curl: 3×8-10

pushdown: 3×12-15

kettlebell snatch: 30 reps per arm

jumping rope x 300

12-17-10 Training

This sessions starts the 5/3/1 week. I’ve been doing the 5/3/1 program the following way: week 1 – 3/3/3 + some singles, week 2 – 5/5/5 (no extra reps), week 3 – 5/3/1 + some singles, week 4 – deload. This is the second cycle and so far so good. I like having a lighter week every other week, and enjoy the inclusion of the heavy singles in weeks 1 and 3 better than going for rep maxes. This is a solid program. Getting a little stronger each time.  Good stuff.

squat: 210×5, 240×3, 265×1, 295×1, 325×1

romanian deadlift: 135×8, 155×6, 185×10

sit-up: 3×12

12-15-10 training

Bench press: 130×5, 150×5, 170×5
Pin press: 170×6, 185×3, 205×3, 225×3
Ez bar extension: 40×12, 55×0, 70x8x2
Pulldown: 4×8-12
Seated row: 3×10-15
Ez bar curl: 3×8-15

12-13-10 training

Deadlift: 195×5, 225×5, 255×5
Rack pulls: 225x8x3
Goodmornings: 115x8x3
Grappler rows: 6×10-15
Shrugs: 3×8-12
Pulldown abs: 4×15
KB snatch: 20kg x 14,14,14,14,14 (70/5:00)

12-12-10 training

press: 80×5, 90×5, 100×5

pullups: 10 reps

incline db press: 3×10

pulldown: 3×10

db curl: 3×10

12-10-10 Training

squat: 180×5, 210×5, 240×5

ghr: 3×8

ghr situp: 3×8

neck harness: 3×12

12-8-10 training

bench press: 140×3, 160×3, 180×3, 195×1, 210×1

pullup: 16 reps

2-board press: 225×3, 205×5, 185×8

seated row: 2×12, 2×10

rev curl / db curl / rev curl: 3 sets