9/8

Frontsquat (find 1RM): 5x135, 3x185, 2x225, 1x245-275(PR)-285(F)

HSPU: probably 20 or so total. In sets of 2-4. Felt as good as they have in years. Continued progress plus ART 2 days ago helped I'm sure.

9/9

Metcon: 5 rounds - 60' bearcrawl, 3 DL (315), 10 burpees over bar. 10:03

Slow, hamstring was OK. No way I can sprint/run yet and wanted some conditioning today.

The thought of a 2K row made me want to gouge my eyes out. Yet I may have to do that in the next couple days.

9/10

Kettlebell gym this AM. Some really good bw warmups, similar to bearcrawl but had you pivoting around your hands & feet 1 at a time. Also a game of tag on all fours - had a jiu jitsu feel.

I really like these as supplements to my other training - great work on shoulders, core but I'm not destroyed afterwards.

They're building the workouts to gear up for Tactical Strength Challenge in a month - I'm pretty certain going to do that. Only downfalls are currently hamstring pull and the event is 2 days after I move. I'm sure I'll be able to to find 2 hours or so - will do my best in DL depending on hammy, hope for 15+ pullups and try not to embarass myself completely on snatches (maybe 100+????) and not break my arm(s) in the process.

Will work on the snatches over the next month leading up (will only be doing 35# kb).

9/11

Good news: I'm going to Lambeau Field tonight (9/13) to watch my team of choice (Bears) hopefully take it to the Packers. I've been abused for 20 years and have lived in Packerland for a majority of that.

Bad News: Finally FFFFFFFFFFFFFFailed on Squat LP.

Squat: 1x5x310, 1x1x310....., 5x245

Metcon: 12:00 for rounds of 10 supine ring pullups, 10 true pushups
Used 45# bumper plates under hands and feet for the pushups. Pullups got real hard. 7 rds + 10 pullups.

Last rep of 1st set on squats I relaxed to much in the bottom and almost sat down. 1st rep of 2nd set literally was a 6 second fight to stand up. Form was poor, leaning forward, knees all over - time for a reset.

Will try and get a workout in before making the trek to Lambeau. Look for the idiot tonite wearing an ancient old school practice jersey #76 in Bear colors.

9/13

3 position cleans (squat) - full, hang, hi hang: 95-125-145-175x2. Toughest part was gathering the grip between reps. Had to prep as though I was going to jerk the bar with a slight bounce and reset grip. Weight was easy - may need to find clean 1RM soon, old PR was 235 and feel I should be much better due to improved squats.

Metcon: 15:00 of FS (115), Toes to bar, box jump (lateral, with step downs). Just shy of 4 rounds.

F*$&%ng Bears.....plus having a few PBRs plus some Lite my body hates me (gluten hangover IMO). I don't miss beer.

9/16

3 reps of....clean DL to knee, clean pull, powerclean at: 95-145-175-195

clean pulls: 3x3x245

kb swings: 5x10x55# (russian)

HSPU: 2

9/15

Partner workout (me & wife): 800m run then 21-15-9-9-15-21 of thruster (95) and pullup

Each of us essentially does Fran after an 800m run. Split reps pretty well, she did more kipping pullups because she's small and I don't like them or do them much. I did more thrusters which felt great (due to improved squat).

12:18 total time.

9/17

KB class. Amazing how simple things like twisting a bell around your head, helicoptering it around your waist (hand to hand) & just holding in front rack playing hot potato can really get you warmed up.

Class mixed in some sledges & slosh pipe along with pullups (which felt really weak today).

A light bulb did go on when trying 12kg KB snatches. Pulling the elbow back as the bell moves up is the key to keeping it closer than a swing. A couple felt really good...there's hope for 3 weeks. Will incorporate these into my regular warmups along with attending KB class at least 1/week.

9/18

Squat: 3x5x275 (reset)

Metcon: 3 rounds of 1:00 work, 1:00 rest with the following 4 movements -
CTB pullups
DB thrusters (50# db's)
Row Calories
Burpees

181 total reps - was pretty rough. I'm tired this AM after that one, maybe didn't eat enough afterwards. Off day today.

9/20

DL: 5x135, 3x225, 3x315, 1x385, 3x405

Weighted pullup: 1x35-55-81-81(chin)-105F(forehead height)

Metcon: 5 rounds of 3 DL (315), 5 clapping pushups, 20 yard shuttle then followed by 50 kb swings (70-russian). 5:51 - swings were awful after the metcon, preceded by DL. I could only manage 10 swings at a time, probably 3+ minutes for the swings alone.

Hamstring felt good, no issue. Still wonder if I can sprint/cut/change directions well.

Slept solid for 9 hours and feel like I could sleep more. Not sure I ate enough last night afterwards.

Probably won't DL heavy agian before 10/6 1RM attempts at TSC. Feel good to take a shot at PR (>455).

9/21

KB class. TGUs to start (1x5x16kg each hand). These are hard and focused on form.

Also did some double swings (16kg's) followed by some eccentric swings with a shove thru from a partner (24kg).

Finished with OH carry in 1 arm (16kg) while farmers carry in the other (24kg). OH was a bear, especially with my left arm.

9/23

Press: 3x5x125

Metcon: 9-6-3 HPC (115), 15 Knees to elbow after each set. Like 6:15.

KB snatch work (35#). Kinda getting it.

Re-aggravated pulled hamstring on Saturday trying to sprint/play football. Workout above felt OK but there will be no sprinting/cutting for at least a month IMO. Lesson learned.

9/25

Squat: 3x5x280. Not bad. Warmup sets of 5x135, 5x185, 2x245. This is after general warmup of pushups, airsquats, Supersquat mobility, pullups, jumprope.

Bench: 5x135, 3x185-215. Worked up to 3RM for the day. Tight on time so stopped there, should be able to get 225 for 3.

Metcon: 12:00 of 7 KB/DB snatch Rt, 7 snatch Lt, 7 strict pullup/chin. Used a 45# kb to work on snatches. 6 rounds + 4 snatches Rt.

Snatches felt pretty good early and then got ugly starting round 5, esp with the left. Kb was the painted (cheaper) type not ideal for snatches + sweaty hands.

5:00 of nothing but snatches, even at 35#, won't be easy. Would be happy with 100 total given my noobness and weak left hand.

9/26

Hang Powersnatch: 3x75-95-115-125-135, 1x145-150(PR)

1000m row, recovery: 3:44, 18-20 spm.

Left shoulder dipped a bit on the catch of 150 but arms stayed locked.

9/27

Frontsquat: 2x185-225-275 (F, 1), 260-255

Metcon: 7 rounds of 5 HPC (165), 2 HSPU, 30 jumpropes. 13:44

Tried to get 2 FS at my 1RM from a couple weeks ago. Maybe took too large a jump and missed 2nd rep.

Wife's b-day, also closed on new home. Productive day.

9/30

Showed someone how to do 1 arm DL (sumo style) for a comp she's doing next week. Did 195 each arm (surprisingly easier with my left, non-dominant arm). That workout calls for working up to 1RM each arm and adding them together. I've done 225 before. Sumo DL is weird.

HPC skill, up to 165x3.

Metcon: EMOTM for 10:00 - 3 HPC (155), 5 ring dips. Finished all rounds in :30 or less - goal was to do all ring dips unbroken and never had a problem.

9/28

Tabata row (meters): 815. Goal was 1000....all intervals were 1:36 to 1:42 (most < 1:40). Strong pulls if you can hit 1000 (no drag obviously).

Mobility work prior to golf Ryder Cup outing....I went 1-1-2, meh. Played much better 2nd day. Match play golf is the nuts IMO. So much fun.

Saw a 50'ish year old dude with biceps like this guy, but not quite as big Bigger, Stronger, Faster biceps dude.

I couldn't bring myself to find a way to get a pic w/out being awkward. Like, hey my bro's (mostly H&F) would really be jacked to see this. I know, pics or GTFO.

It looks really creepy to see how unnatural it looks in person. Dude was barrel chested and of course chicken legs.