10/29/2010 (6)

Jump Rope
300x

Plyometrics

Kettle Bell Swings
3x10_50

Clean Load- 2,142
1x3_198
1x3_242
1x3_274

DeadLift Load- 4,725
1x1_605
1x8_515

This has been a great week. I think the conditioning work I have been doing on Tuesdays is really paying off.

10/28/2010 (5)

Rotator Cuff

Close Grip Bench Load- 8,480
1x10_135
1x8_225
1x1_275
1x3_335
1x18_225

Pull-ups

Seated Row

10/27/2010 (4)

Stone Sinulator
1x5_155
1x5_200
1x5_244

Cardio
35 min

10/26/2010 (3)

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press Load- 3,894
1x10_90
1x3_200
1x3_244
1x3_266
1x3_288

Squat / Clean / Front Squat
Load- 5,510 / 1,144 / 1,716
1x6_225
1x6_315 / x2_286 / x2_286
1x4_365 / x1_286 / x1_286
1x2_405 / x1_286 / x3_286

10/25/2010 (2)

Rotator Cuff

Incline Load- 8,575
1x10_135
1x8_225
1x5_315
1x8_275
1x6_275

Triceps

Cardio
35 min

10/24/2010 (1)

Front Squat Load- 2,515
1x5_155
1x3_245
3x1_335

Atlas Stone

Appliance Load
Carried a dryer through my mother-in-laws house and put it into my truck. After church I took it to another relatives house and unloaded it. Not a normal pat of the training, but I had to cut the workout short to do, and it as strongman so I'm counting it.

10/21/2010 (1)

Rotator Cuff

Close Grip Bench Load- 8,640
1x10_135
1x8_225
1x6_315- got an extra rep
1x16_225- back up to 16, I want to get 20 before the year is over

Pull-ups

Seated Row

10/19/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,870
1x6_130
1x3_196
1x3_240
1x3_286
1x3_308

Squat / Clean / Front Squat
Load- 3,780 / 572 / 572
1x5_225
2x6_315 / x1_286 / x1_286

10/18/2010 (1)

Rotator Cuff

Incline Load- 8,580
1x10_135
1x8_225
3x4_315
1x6_275

Triceps

11/15/2010 (2)

Jump Rope
300x

Plyometrics

Kettle Bell Swings
2x10_50

Hang Snatch Load- 1,650
3x5_110
Haven't done these is 16-18 months. Last time I did I hit myself in the nose almost breaking it. Decided to start adding them in again, but stay light.

Clean Load- 792
1x1_220
1x1_264
1x1_308

Went easy today. Trying to listen to the body and not be stupid.

11/14/2010 (1)

Rotator Cuff

Close Grip Bench Load- 7,200
1x10_135
1x6_225
1x5_315
1x13_225- I have gotten 16 for the past two weeks. Was hoping to see some improvement, but went the other way instead.

Pull-ups
super set with shrugs

Seated Row

11/12/2010 (3)

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press Load- 4,450
1x10_90
1x5_200
1x5_244
1x5_266

Clean / Front Squat
Load- 2,178 / 2,046
1x3_198 / x5_198
2x3_264 / x2_264
I can't drop the weights after 8am b/c yoga class starts then. I was running a little late this morning so I skipped the squats to make sure I got the cleans in.

10/11/2010 (2)

Rotator Cuff

Incline Load- 11,185
1x10_135
1x6_225
1x5_315
3x6_275
1x8_245

Triceps

10/10/2010 (1)

Front Squat Load- 1,535
1x3_155
1x3_245
1x1_335

Tire

10/8/2010 (5)

Jump Rope
300x

Plyometrics

Rotator Cuff

Keg Clean & Press
4x1_220

Clean Load- 1,034
1x1_198
1x1_242
1x1_286
1x1_308
2x0_352- Decided to shoot for the moon and see what would happen. First one was close, second one...not so much

DeadLift Load- 3,090
2x3_515

10/7/2010 (4)

Rotator Cuff

Close Grip Bench Load- 8,535
1x10_135
1x6_225
1x1_315- Hit the spotting arm of the power rack I was pressing out of.
1x5_315
1x1_345
1x16_225

Pull-ups
Super set with shrugs

Seated Row

10/6/2010 (3)

Cardio
30 min

10/5/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,454
1x10_130
1x3_196
1x3_238
1x3_284

Squat / Clean / Front Squat
Load- 2,615 / 1,848 / 1,848
1x3_315 / x3_264 / x1_264
1x3_405 / x3_264 / x1_264
x1_455 / x1_264 / x5_264

10/4/2010 (1)

Rotator Cuff

Incline Load- 6,270
1x10_135
1x6_225
1x5_315
1x7_285

One problem with training at work is occasionally you have to do work stuff in your training time. Not a bad day for only having 12 min.

10/1/2010 (5)

Jump Rope
300x

Plyometrics

Kettle Bell Swings
1x20_50

Cleans Load- 1,210
1x3_198
1x2_242
1x2_286
1x2_308

DeadLift Load- 1,866
2x1_605