Wednesday 12/2
KB Clean-N-Press
41 x 2 x 53
(1 double every 30 seconds for 20 minutes, plus a bonus one after the timer had expired)
Thursday 12/3
Deadlift
30 x 2 x 245
Friday 12/4
Spinning Bike (23 Minutes)
Saturday 12/5
DB Lateral Raise 10x15’s
5 Pull-ups
DB Front Raise 10x15’s
5 Pull-ups
DB Curls 10x25’s
5 Pull-ups
DB Hammer Curls 10x25’s
5 Pull-ups
DB Shoulder Press 10x45’s
5 Pull-ups
DB Incline Bench 10x50’s
DB Lateral Raise 10x15’s
DB Clean-N-Press 2x70
DB Front Raise 10x15’s
DB Clean-N-Press 2x70
DB Curls 10x25’s
DB Clean-N-Press 2x70
DB Hammer Curls 10x25’s
DB Clean-N-Press 2x70
DB Shoulder Press 10x45’s
DB Clean-N-Press 2x70
DB Incline Bench 8x70’s
DB Flat Bench 6x80’s
DB Flat Bench 6x80’s
DB Flat Bench 6x80’s
Hotel exercise room with a pull-up bar and dumbbells up to 80! Loving this.
Sunday 12/6 (AM)
Warmup - Assorted Stuff (see below)
Main Workout - DB Clean-N-Press 25x2x70
Warmed up with an assortment of dumbbell curls, chest presses, and some light clean and presses with a 50 pounder before diving into the main event, a nice bunch of one-arm clean and presses with the 70-pound dumbbell. I didn’t keep a strict count but I’m sure I did at least 25 with each hand. Close enough.
Sunday 12/6 (PM)
Spinning Bike (20 Minutes)
Got on the bike for a little spin after five hours in the car today…also, I had made myself a really rich dinner (Brussels sprouts gratin - loaded with cream, butter, and smoked Gruyere cheese) and felt like I should earn it a little bit. The bike session was good, and the dinner was delicious.
Monday 12/7
Spinning Bike (20 Minutes)
Tuesday 12/8
Deadlift
30 x 2 x 250 (EMOM)
Wednesday 12/9
Spinning Bike (17 Minutes)
Thursday 12/10
DB Clean-N-Press
a bunch of warmups x 55
a bunch of warmups x 60
a bunch of warmups x 70
a couple of warmups x 75
a couple of warmups x 80
7 x 2 x 85
Friday 12/11
Snatch-Grip Deadlift
24 x 2 x 225
Saturday 12/12
A1. KB Clean-N-Press 4x44
A2. Lat Pulldown 10x110
A3. Chest Press 10x110
Ten rounds.
Finisher: KB Snatch 40x44
Haven’t done a real “pump” day for my upper body in awhile, so this was probably good. Polished it off with one long(ish) set of KB snatches. Once I reach the deadlift 30x2x315 milestone, I’ll drop to more of a maintenance program for the DL (probably DL’ing heavy once a week, cranking out 8-10 sets of 2-3 reps with 315, and then maybe one day a week of snatch-grip deadlifts) so I can devote a little more effort to snatching 100x53.
I’ll probably start a new log when the calendar flips over to 2016, aiming for the following well-rounded fitness benchmarks:
KB Snatch 100x53
Deadlift 1x405
20 Pull-ups
Saturday 12/12 (PM)
Spinning Bike (35 Minutes)
Got on the bike for the 4th quarter of the Army-Navy football game and got some cardio in before dinner.
Sunday 12/13 (AM)
Hot Yoga Class (75 Minutes)
Sunday 12/13 (PM)
Spinning Bike (22 Minutes)
Monday 12/14
Deadlift
30 x 2 x 255
(EMOM)
Tuesday 12/15
Spinning Bike (22 Minutes)
Wednesday 12/16
A1. DB Clean-N-Press 2x55
A2. Bench Press 5x135, 145, 155, 165, 175
Five rounds.
B1. DB Clean-N-Press 2x80
B2. Bench Press 2x225
Five rounds.
C1.DB Clean-N-Press 2x80
C2. Lat Pulldown 10x100
Five rounds.
D1. DB Clean-N-Press 2x90
Just wanted to see how this felt. Nice and sharp, actually, was pleasantly surprised at how easy it was.
Thursday 12/17
Snatch-Grip Deadlift
10 x 3 x 225
Conventional Deadlift
1 x 225
1 x 235
1 x 245
1 x 275
1 x 285
1 x 295
1 x 345
1 x 345
1 x 225
1 x 225
1 x 225
1 x 225
Friday 12/18 (AM)
DB Clean-N-Press
2x2x50
2x2x55
2x2x60
2x2x65
2x2x70
2x2x75
2x2x80
2x2x85
2x2x90
Lat Pulldowns
3x10x110
DB Curls
3x10x20’s
Light pump work at the end. Pretty pleased with how solid the 1-arm presses felt with the 90. Really would like to nail a 100 soon.
You using any leg drive with the press, or is it pure strict?
[quote]T3hPwnisher wrote:
You using any leg drive with the press, or is it pure strict?[/quote]
Those were all done strict. I’ve really worked on the mental cues of rooting my feet into the ground, locking the hips into place, and initiating the drive from the lats.
I have fooled around a little bit with leg drive when I was first pressing my 88 pound kettlebell, but now I do almost all of this work with strict presses. I would really like to hit a strict 1-arm press with each arm with a 100-pound dumbbell and eventually a 106-pound kettlebell (matches the RKC Level 2 standard for pressing).