Saturday, 4/27/19
Standard Warmup
KB C+P
1, 2, 3, 4 x 50 (each side)
Chin
4, 3, 3 x bwt.+20 (=227.5)
KB Push Press
4, 3, 3 x 80 (each side)
Diamond Pushup
3 x 6
KB Row
3 x 6 x 80 (each side)
Frog Stand
3 x 10 sec. (bars)
1H Hold
8, 8, 4 sec. (each side)
total time: 50 min.
Monday, 4/29/19
Standard Warmup
Pull Up (wide, oh)
4, 3, 3 x bwt. (208.5)
KB Press
8, 7, 7 x 50 (each side)
Push Up
3 x 12
KB Row
3 x 12 x 50 (each side)
Claw Hang + Knee Tuck
3 x 20 sec.
Frog Stand
10, 10, 15 sec. (bars)
total time: 45 min.
I didn’t touch the 80 lb. kb today. I’m feeling run down. I’m behind on my school work, and I get a little fatter every week. (My wife says it’s sympathy weight; I think it’s stress. We’re probably both right.)
My next semester is just starting up today. I’ve enjoyed the two free weeks. I was able to get some quality time in the weight room, catch up on sleep, and eat (too) well. Now its time to bear down again.
Good luck to you. Hang in there!
Thanks for the encouraging words. I’m still trying to finish the spring semester, and it looks like I’ll be working through the summer. (I would have been anyway, but now I’ll be catching up instead of working ahead.)
I hadn’t checked in on your log for a while. It looks like you’re making good progress. Those overloaded holds are crazy heavy. Are you doing them to desensitize to heavy weights, and are they working?
I know all about catching up. It’s an unpleasant feeling.
The heavy holds are absolutely to desensitize. I did a heavy overload of 475 the other day and it felt good, like I could get a 475 pull in the near future. So then I thought, why not go for the gold? 500+ has been a goal of mine for a long time, so I’ll start the journey now.
My intention is to drop the pin on the rack one each session for a slightly higher pull each time. We’ll see how it goes.
Wednesday, 5/1/19
Standard Warmup
KB C+P
1, 2, 3, 4 x 50 (each side)
Chin
6, 5, 5 x bwt. (207.5)
KB Push Press
4, 4, 3 x 80 (each side)
Diamond Pushup
3 x 7
KB Row
3 x 7 x 80 (each side)
L-Sit
10 sec. (bars)
Frog Stand
10 sec. (bars)
1H Hold
8/4 sec. (r/l)
total time: 50 min
Dropped the added weight on chins for now; decided to get a few more reps rather than a little more load. Happy with the L-sit, but it killed me for the other holds.
Friday, 4/2/19
Standard Warmup
KB C+P
1, 2, 3, 4 x 50 (each side)
Pull Up (wide, oh)
4, 4, 3 x bwt. (206.5)
KB Press
3 x 7 x 50 (each side)
Push Up
3 x 13
KB Row
3 x 13 x 50 (each side)
Claw Hang + Knee Tuck
3 x 20 sec.
Frog Stand
3 x 10 sec. (bars)
total time: 50 min.
Monday, 5/6/19
Press, FSquat, Row Complex
5 x 45
5 x 75
Press
5 x 95
4 x 105
3 x 115
2 x 125
1 x 135, 145, 155 (new PR)
Chin
1, 2, 3, 4 x bwt. (210(!))
1 x +25, +35, +45 (255 = new PR)
Deadlift
3 x 225
2 x 265
1 x 295, 325, 355, 375, 395
Leg Press ( = sled (118) + wt.)
5 x 318, 518
3 x 608
10 x 408
Wednesday, 5/8/19
1.2 mile, 12 min. run
[couple of runs, three or four workouts…]
Saturday, 5/25/19
Standard Warmup
Pull up
5 x 3 x bwt. (210.5)
KB Push Press
5 x 3 x 80 (each side)
Diamond Pushup
5 x 6
KB Row
5 x 6 x 80 (each side)
Goblet Squat
5 x 6 x 80
Toes to Floor, Knees to Chest
5 x 6
total time: 70 min.
Monday, 5/27/19
Standard Warmup
Chin up
5 x 4 x bwt. (210)
KB Press
5 x 5 x 50 (each side)
Push up
5 x 10
KB Row
5 x 10 x 50 (each side)
Rev. Lunge + Twist
5 x 10 x 20 (5 left, 5 right each set)
DB RDL
5 x 10 x 40 (2 x 20)
total time: 65 min.
Wednesday, 5/29/19
Standard Warmup
Pull up
4, 3, 3, 3, 2 x bwt. (210.5)
KB Push Press
4, 3, 3, 3, 2 x 80 (each side)
Diamond Pushup
1 x 7, 4 x 6
KB Row
1 x 7, 4 x 6 x 80 (each side)
Goblet Squat
1 x 7, 4 x 6 x 80
Toes to Floor, Knees to Chest
1 x 7, 4 x 6
[total time not recorded]
Saturday, 6/1/19
Standard Warmup
Chin up
1 x 5, 4 x 4 x bwt. (210.5)
KB Press
1 x 6, 4 x 5 x 50 (each side)
Push up
1 x 11, 4 x 10
KB Row
1 x 11, 4 x 10 x 50 (each side)
Rev. Lunge + Twist
1 x 12, 4 x 10 x 20 (6/5 left, 6/5 right each set)
DB RDL
1 x 11, 4 x 10 x 40 (2 x 20)
total time: <70 min.
Hey man - I went through a pretty similar stretch of training to where you’re at a couple years ago during my PhD (mostly workouts in my apt with kettlebells) before getting back to the barbell. Just want to give some reassurance that this is a good way to go if you put in the work!
Hey, thanks for the encouraging words. I’m fighting a little with the usual issues: consistency, scheduling, etc. But I’m glad to know there’s proof of concept for what I’m aiming at.
Wednesday, 6/5/19
Standard Warmup
Chin up
7, 3, 3, 3 x bwt. (211.5) (new PR)
KB Press
12, 5, 5, 5 x 50 (each side) (new PR)
total time: 30 min.
I missed a workout earlier in the week, and I’m traveling home to see family over the weekend. So, I decided to test my vertical push/pull; once I had, I wasn’t motivated to do any more.
Wednesday, 6/12/19
Standard Warmup
Pull up
9 x 2 x bwt. (211) (3 sets wide oh, 3 neut., 3 narrow uh)
KB Clean + Push Press
3 x 2 x 80 (each side)
Diamond Push up
3 x 7
KB Row
3 x 7 x 80 (each side)
KB Goblet Squat
3 x 7 x 80
Side Plank
3 x 7 sec. (each side)
Three Way Raise
2 x 9 x 20/side
Rev. Flye
2 x 12 x 20/side
Calf Raise
2 x 12
total time: 55 min.
Friday, 6/14/19
Standard Warmup
Pull up
3 x (1, 2, 3) x bwt. (213)
KB Cl + Press
3 x (1, 2, 3) x 50 (each side)
Push up
3 x 10
KB Row
3 x 10 x 50 (each side)
DB Squat (feet together)
3 x 10 x (2 x 20)
Claw + Hollow Body Hold
3 x 10 sec.
DB Hammer Curl
3 x 10 x (2 x 20)
DB Oh Tri. Ext.
3 x 10 x (2 x 20)
Standing Calf Raise
3 x 10 x bwt,
total time: 55 min.
Sunday, 6/16/19
Standard Warmup
Pull up
1 x 3 x bwt. (211.5)
8 x 2 x bwt.
KB Clean + Push Press
3, 2, 2 x 80 (each side)
Diamond Push up
8, 7, 7
KB Row
8, 7, 7 x 80 (each side)
KB Goblet Squat
8, 7, 7 x 80
Side Plank
8, 7, 7 sec. (each side)
Three Way Raise
2 x 9 x 20/side
1 x 6
Rev. Flye
2 x 10 x 20/side
1 x 5
Calf Raise
2 x 10, 1 x 5
total time: 60 min.
Tuesday, 6/18/19
Standard Warmup
Pull up
3 x (1, 2, 3), 1 x bwt. (212)
KB Cl + Press
3 x (1, 2, 3), 1 x 50 (each side)
Push up
3 x 11
KB Row
3 x 11 x 50 (each side)
DB Squat (feet together)
3 x 11 x (2 x 20)
Claw + Hollow Body Hold
3 x 21 sec.
DB Hammer Curl
3 x 11 x (2 x 20)
DB Oh Tri. Ext.
3 x 11 x (2 x 20)
Standing Calf Raise
3 x 11 x bwt,
total time: 60 min.
Friday, 6/21/19
Standard Warmup
Pull up
2 x 3 x bwt. (212)
7 x 2 x bwt.
KB Clean + Push Press
3, 3, 2 x 80 (each side)
Diamond Push up
8, 8, 7
KB Row
8, 8, 7 x 80 (each side)
KB Goblet Squat
8, 8, 7 x 80
Side Plank
8, 8, 7 sec. (each side)
Three Way Raise
3 x 9 x 20/side
Rev. Flye
3 x 10 x 20/side
Calf Raise
3 x 10
total time: 65 min
The heat is getting serious. I bought a box fan, which only seemed to help much when I knelt in front of it between sets. I did a lot of that during the isolation stuff at the end; I was so smoked.