Thursday 10/29 (AM)
Clean-N-Press
10 x 1 x 135
10 x 1 x 155
5 x 1 x 175
Roughly one single clean and press EMOM for 25 minutes.
Thursday 10/29 (PM)
A1. KB Swing 10 x 88
A2. Lat Pulldown 6 x 150
Six rounds.
B1. KB Swing 10 x 88
B2. Chest Press 6 x 150
Six rounds.
C1. KB Clean-N-Press 2 x 88
Got home after work, had a little spare energy, and ate a lot today, so I decided to do some extra work when I got home with a little kettlebell-and-pump circuit.
Friday 10/30
Deadlift
5x135
5x135
5x225
5x225
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
3x315
Pull-ups
5x5
Saturday 10/31 (AM)
Bikram Yoga Class (90 Minutes)
Saturday 10/31 (PM)
A1. KB Swing 10 x 88
A2. Lat Pulldown 10 x 110
Ten rounds. My fiancee and I were making a monstrous and delicious dinner (roasted leg of lamb, celery root puree, brussels sprouts with wild-boar bacon, and mulled wine with apple cider) so we decided after we got everything prepped that it would feel good to do a little extra metcon work. We did swings at the same time (she would do swings with the 53 while I used the 88) then she did sets of 10 deadlifts with the 88 while I did my lat pulldowns.
Sunday 11/1 (AM)
Hot Vinyasa Yoga (90 Minutes)
Sunday 11/1 (PM)
Spinning Bike (30 Minutes)
Hopped onto my spinning bike this evening during the fourth quarter of the Dallas vs. Seattle game…had just been sitting around all day since the yoga class this morning with my fiancee, so I decided to get some nice easy cardio in before dinner. Steady state cardio is not a big priority of mine, but it’s nice to get one of these every week or two. Really doesn’t take anything out of me, just a nice restorative break-a-sweat, get-some-blood-flowing session.
Monday 11/2
Deadlift
1x225
2x225
3x225
4x225
5x225
6x225
7x225
8x225
9x225
10x225
Mixed with a lot of OCD-related active recovery between sets: re-arranging all the plates in the gym so 45’s, 35’s, and 25’s are all paired on the correct weight tree / power rack / Smith machine.
Tuesday 11/3
Clean-N-Press
5 x 1 x 135
5 x 1 x 155
5 x 1 x 185
Deadlift
5 x 1 x 315
Pull-ups
1 x 10
Hyperextensions
3 x 10
Man, so I took your advice and have been doing Yoga 3x a week for past month. It has made a HUGE difference in how I move and feel. I didn’t realize I how tight I was everywhere. All my lifts feel substantially different!
Wednesday 11/4
Deadlift
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
3x315
Pull-ups
1x10
1x5
Thursday 11/5
Clean-N-Press
5 x 1 x 135
5 x 1 x 145
5 x 1 x 155
5 x 1 x 165
Deadlift
1 x 10 x 225
Pull-ups
1 x 10
Friday 11/6
Deadlift
5x135
5x135
1x225
1x225
25 x 1 x 315
Wanted a good workout before spending a day in the car and got it with 25 single deadlifts (EMOM) with 315. I really like this kind of workout. Combination of heavy work and volume without any single set being a killer. The accumulation of work and short rest periods is what gets you.
Saturday 11/7
A1. DB Clean-N-Press 2x50
A2. 5 Pull-ups
Fifteen rounds.
Sunday 11/8
Exercise Bike (10 Minutes)
Pull-ups 10 x 5
Went to a wedding last night…I do not drink often, so I was feeling pretty “blah” this morning. I just pedaled on the bike for 10 minutes and then did 10 sets of 5 pull-ups. Actually worked great - just enough movement to lift the fog that I was in…feeling much better now.
Monday 11/9
Deadlift
5x135
5x135
1x225
1x225
1x275
2x275
3x275
4x275
5x275
5x275
12x225
KB Swings
60x45
Tuesday 11/10 (AM)
A1. KB Swing 10 x 88
A2. Lat Pulldown 10 x 100, 110, 120, 130, 140, 150
A3. Chest Press 10 x 100, 110, 120, 130, 140, 150
Six rounds.
Thursday 11/10 (PM)
Spinning Bike (20 Minutes)
Wednesday 11/11
Deadlift
5x135
5x135
1x225
1x225
1x225
1x225
1x225
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
5x315
Hyperextensions
4x10
Pull-ups
1x10
1x5
Thursday 11/12
Clean-N-Press Medley
KB Clean-N-Press 2x45
DB Clean-N-Press 2x70
BB Clean-N-Press 1x135
Twelve rounds, no rest between exercises, maybe 30-45 seconds rest between rounds.
Friday 11/13
Deadlift
5x135
5x185
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
8x275 (rep PR)
4x275
Hyperextensions
4x10
Pull-ups
1x10
1x5
Saturday 11/14
KB Clean-N-Press 2x45
DB Clean-N-Press 2x70
BB Clean-N-Press 1x135
5 Pull-ups
Five rounds.
DB Clean-N-Press
2x80
2x80
2x85
2x85
2x90
2x90
2x95 (PR)
2x95
2x95
Pleased with the 1-arm pressing PR. The main goals right now are 405 deadlift and 20 pull-ups, but if I can hit a 100-pound (essentially half-bodyweight) unilateral press on the way, that would be cool. Buying a 106-pound KB is on the back burner until I get married and settled in a house where I won’t have to move the damn thing, but it’s still on the agenda someday.
Sunday 11/15 (AM)
Bikram Yoga Class (90 Minutes)
Just relaxing and doing my laundry all day. Will probably hop on my spinning bike this afternoon before dinner.
Sunday 11/15 (PM)
Spinning Bike (21 Minutes)
Also saw this article today…
…and was amused at how some of my recent workouts have been essentially a lite version of this. I don’t know if I have the strength and endurance to do 2 reps every minute for 30 minutes. I’ve done 1x315 EMOM for 30 minutes before. I’ll keep working towards this, as it’s really perfect training for my goals.