Setting the tone of the week...

It is day 29 of my 40 day workout. Decided to test the waters today. Dead Lifts with 315. I know, not really heavy at all as far as dead lifts go, but it has been at least 5 years since i've pulled that much. So, for me it was a little heavy and a little nice.

Day 29 - 11/8/10
Front Squats w/ 115 lbs x 5, 5
Dead Lift w/ 275 lbs x 3, 295 lbs x 3, 315 lbs x 3 - EZ strength....
BB Clean and Press w/ 135 lbs x 3, 3, 3 - i think i have found a new joy...
Pull-ups w/ BW x 10
KB Swings w/ 32kg x 10, 10, 10
HLR x 10
Farmers walks with 2-32kg kettlebells PLUS a 40 lb weight vest x 85 yards x 2 trips. This made me tired...

In the words of the immortal Rick Flair, "Whoooo!" Feel like i did something today!

Day 28

Closed out the week (Friday) with an easy session of easy, easy strength training. Go figure...


Anyway, here it is:


Day 28 - 11/5/10
Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 225 lbs x 5, 5 
BB Military Press w/ 115 lbs x 5, 5
Pull-ups w/ 16kg x 5, 5
Swings w/ 32kg x 10, 10, 10, 10 - thumb still hurts...
Hanging leg raise x 5
Overhead Carry w/ 32kg x 50 steps each arm
Suitcase Carry w/ 32kg x 100 steps each arm
KB ball carry w/ 32kg x 200 steps


That's it. Today is Sunday and it will be a day of rest (as far as training goes anyway...). Have a great one.

Closing in on the finish

Well, not really. The race is never over. And if it ends, you're no longer here or you've given up and you're without hope or aspirations. The race is never over. Health and/or fitness, whatever you want to call them, should be a life long event; not just a season. This applies to all types of health, not just physical. Mental and spiritual health are needed also and should always be maintained for balance. Of course, this is just my opinion...

Day 26 - 11/3/10
BB front squat w/ 125 lbs x 5, 5
Dead Lift w/ 205 lbs x 5, 5
BB military press w/ 115 x 5, 5
Pull-ups w/ 16kg x 5, 5
hanging leg raise x 5
2 hand swings w/ 32 kgs x 10, 10, 10, 10, 10 - (humb hurts today so these instead of )
Bottoms up carry w/ 32 kg x 30 steps each arm x 2 sets
OH carry w/ 32kg x 100 steps each leg

Day 27 - 11/4/10
Dbl Kb front squats w/ 2-32kgs x 5, 5 - a felt this one!
Dead lift w/ 225 lbs x 5, 255 x 3, 275 x 2, 295 x 1 - none of these were heavy and they were all with a double overhanded grip...
BB Military press w/ 135 lbs x 5, 155 x 3, 145 x 2
Pull-up w/ BW x 10
Alt Hanging leg raise x 10
Swing w/ 32kg x 20, 20
Farmers walk w/ 2 -32kgs x 100 steps

Have a great day!

Whew.

Okay, since I last posted I went to MN to attend the CK-FMS workshop. 4 days of tons of information. It's been over a week and i'm still tired...

Workouts have been going okay. I had to stray off my 40 day plan for one day so I could go hang out with John Brookfield. He made sure I got a workout in, but it was not an EZ strength workout, believe me...

It's been a few days but today, I only completed day 25 of my 40 day plan.

11/2/10
DBL front squats w/ 2-24kgs: 5,5
Dead Lift w/ 225 lbs: 5, 5
KB press w/ 32kg: 3, 2, 3, 2 each arm
Pull-up w/ BW: 5,5
Dbl cleans w/ 2-24s: 15, 15, 15
Dbl OH carries w/ 2-24kgs: 100 steps, 100 steps
Single OH carry w/ 24kg: 50 steps/50 steps
Hanging leg raise x 5, evil wheel from standing x 5

have a great one.

Half way there,

but where is there? When I started this program, i really just wanted a break from my normal training routine. And I thought this would be a good break. But, you're supposed to have a goal! So my goal was just to get stronger; i would like to tame the beast one day AND I would like to have a decent dead lift as I believe it would help me athletically. So, having said that, here is DAY 20...


10/21/10 - Day 20, body weight = 160 lbs - braces...
Warm up with goblet squat @ 32kg x 5, 5
Dead Lift
   225 lb x 2
   245 lb x 2
   275 lb x 2
   285 lb x 2
   295 lb x 2
KB Press
   32 kg x 3
   36 kg x 3
   40 kg x 1, 1, 1 - hmmm....
Pull-up w/ 16kg x 5, 5
Dbl Cleans w/ 2-24s x 15, 15
Rack Carry w/ 32kg x 100 steps each arm
Suit Case Carry w/ 32kg x 100 steps each arm
DBL OH Cary w/ 2-24kgs x 80 steps
Cross body hanging leg raise x 5, 5, 5


I thought I'd test the waters a bit today since it will be about 5 days before I can continue with Day 21. Life schedule will not allow me to continue until Wednesday...


Have a great weekend. 

Almost half way.

I started this week a day early as my upcoming weekend is going to throw my schedule off a bit. Things seem to be going well except for my sneaky way of upping the weights more than I should while I lie to myself and say it's still "easy."
Which is probably okay as long as I remember that the Intensity range for Dan John's 40 day workout is 40-80% and not 80-80%. Know what I mean? So, with that in mind, today was a really good "practice session."


10/20/10 - Day 19!
warm-up with Goblet Squat @24kg x 5, 5
Dead Lift w/ 205 lbs x 2, 2, 2, 2, 2
KB Press w/ 24kg x 3, 2, 3, 2
Pull-up w/ 16kg x 3, 4, 3
Dbl Cleans w/ 2-24kgs x 2, 3, 5, 10 x 3
Alternating Hanging Leg Raise x 5, 5, 5, 5
Farmers Walk w/ 2-32kgs x 100 step x 3 trips each arm


10/19/10 - Day 18

Dbl Front Squat w/ 2-24kg x 5, 5

Dead Lift w/ 205 lbs x 5, 5

KB Press w/ 32kg x 3, 4, 3 each arm

Pull-up w/ BW x 5, 5

Dbl Cleans w/ 2-24kgs x 30

Alternating Hanging Leg Raise x 5, 5 w/ 3 second holds

DBL Overhead Carry 2-24kgs x 100 step

Single OH Carry w/ 24kg x 50 steps each

Suitcase carry w/ 36kg x 100 steps each

10/18/10 - Day 17

warm-up with Zercher Squat w/ 115 lbs x 5, 5

Dead Lift w/ 275 lbs x 3, 3, 3 - double overhand, thumbless grip

BB Military Press w/ 135 lbs x 3, 4, 3

Pull-up w/ 16kg x 5, 5

Cleans w/ 32kgs x 2, 3, 5 x 3 rounds

Alternating Hanging Leg Raise x 5, 5

Suitcase carry w/ 32kgs x 100 step x 3 trips each arm

10/17/10 - Day 16

warm-up with Front Squat w/ 2-24kgs x 5, 5

Dead Lift w/ 225 lbs x 5, 5

KB Press w/ 28kg x 5, 5 each arm

Pull-up w/ 24kg x 3, 4, 3

Dbl Cleans w/ 2-24kgs x 15, 15, 15

Alternating Hanging Leg Raise x 5, 5, 5

Farmers Walk w/ 2-32kgs x 100 step x 3 trips each arm

That's the week so far!

Day 15 is ova

and done. Still plugging away at the 40 day. All but half way through. I think everything is going okay. I'm getting random with my loads, hopefully i'm doing it right. 


Day 13 - 10/13/10
Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 225 lbs x 5, 5
Dbl KB press w/ 2-32kgs x 3, 3, 3 - totally different groove from BB press
Pull-ups w/ BW x 5, 5
DBL Clean w/ 2-24kgs x 35! - Smoka!
HLR x 5, Handstand Wall Walk to a superman plank x 3, 2
OH Carries w/ 2-24kgs x 50 steps for 3 trips each arm


Day 14 - 10/14/10
Zerchers w/ 115 lbs x 5, 125 lbs x 5
Dead Lifts w/ 205 lbs x 5, 5
BB Military Press w/ 115 lbs x 5, 5
Pull-ups w/ 16kg x 5, 5
Cleans w/ 32kg x 2, 3, 5 x 3 rounds each arm
HLR x 5, Handstand Wall Walk to a superman plank x 3, 2
Suitcase carries w/ 32kg: 100 steps x 2 trips each arm
Rack Walk w/ 32kg: 50 steps each arm


Day 15 - 10/15/10
DBL Front Squats w/ 2-24kgs x 5, 5 (warm-up)
Dead Lift w/ 275 lbs x 3, 295 lbs x 3, 3 - feeling the weight now...
BB Military Press w/ 135 lbs x 3, 155 lbs x 3, 3 - last set was heavy - not too EZ..
Pull-up w/ BW x 5, 5
DBL Cleans w/ 2-24kgs x 2, 3, 5, 10 = 20
Cross Body Hanging Leg Raise w/ 3 second pauses x 5, 5, 5
NO Carries - a little tired...


That is all. Have a good Weekend.