Monday, October 13, 2008
Weight: 179 7/8 lbs
All day meetings through at work until late in the evening has resulted in having to take a few days off. This is good, as I had a little lower back soreness on the left this morning from the heaviest day of Pttp deadlifts.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Tuesday, October 14, 2008
Weight: did not check.
After our long meetings, I joined a number of participants for a large steak dinner. This is going to be a tough week as going out to dinner is a required socialization.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Wednesday, October 15, 2008
Weight: did not check.
More meetings but aroung 4pm my 48kg "beast" arrived. I immediately got into my training attire to give it a go. It was fantastic.
Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback
Late Afternoon:
48kg x 13 x 10 Two-hand swings
48kg x 2 x 1/1 Clean
Double 24kg x 1 x 5 Snatch
(48kg + 40kg) x 2 x 60 yard Farmer's walk
24kg x 1 x 6l/10r MP
40kg x 1 x 15 Two-hand swings
I got great height with swinging the beast. As I expected, the bulldog felt considerably lighter. I also tried a beast TGU but all I could do was lie down and press it up with both hands and lock it out with either hand. It stayed locked out for only about 10 seconds before having to ditch (I did these outside) .. I do not have near enough wrist and shoulder strength yet to go any further. I also tried to jerk it with my right arm but it stays embedded in my shoulder.
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2 comments:
Just read back through your posts of the last few days. You have been hitting it hard I see. Too bad when work gets in the way of training, but great work with the beast and good to see you keeping after the power cleans. They remain one of my favorite barbell moves.
martin,
Thanks .. I do love my new beastie bell!
The power cleans are extremely challenging for me. I had to drop down to 95 lbs to work on my front squat rack position. The wrist and elbow positions require huge flexibility I don't have a the moment. I have read that by sticking with it, eventually I will get comfortable with it. I intend to keep at it as it is such a fantastic lift.
In support of learning proper form, I purchased the book "Starting Strength" by Mark Rippetoe and the DVD and book "Explosive Lifting for Sports" by Harvey Newman. I'm very impressed with both authors so far. I also seem to remember you have the Rippetoe book as well and really like it.
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