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The King-Sized Killer, Phase 1, Week 3, Day 1

Tuesday, August 21, 2012 Leave a comment

7 Rounds with 10 kg

Slowing down and focusing on my form has helped with the tender calluses.

Total Body Blast, Week #2, Day 3

Wednesday, May 9, 2012 Leave a comment

I have a compressed training week so I skipped day 2 and did day 3 today.
3 Rounds.
My knees felt good today.

Kettlebell Express

Kettlebell Express

Total Body Blast, Week #1, Day 3

Friday, May 4, 2012 Leave a comment

3 Rounds
Iced knees after workout

Categories: Training session

BWPT 4/5

Tuesday, February 28, 2012 Leave a comment

Sumo deadlifts
Conventional deadlifts: 178 lbs

Chin-ups: normal, pause at top for 1 second, dead lift grip (palms facing different direction)

Double C&P: 5 @ 12 kg, 3 @ 14 kg, 1 @ 16 kg (then one push-press)

Chain with 14 kg
5 C&J
5 Windmills
10 One handed swings

Things to try to work legs independently
TRX Bulgarian squat with kettlebell
Farmer walks up stairs with single kettlebell (don’t do anything to irritate the knees during training)
SLDL with barbell

Categories: Training session

BWPT 3/5

Tuesday, January 17, 2012 Leave a comment

Deadlifts
Make sure to push knees outward, stand straight up without dipping butt
Matched PR of 198 lbs – this time the lift was pretty strong!

Pull-ups
2 reps with underhand grip
2 x 1 reps with overhand grip
Squeeze the glutes and flex foot toward leg to get more tension (this might be hard to do at home)

Grip work
Bottoms up presses
Hold bottoms up cleans while walking – use other hand to protect face

Snatches
Ladder down from 5 with 12 kg
Ladder down from 5 with 16 kg (had to rest during set)

Categories: Training session

BWPT 2/5

Tuesday, December 6, 2011 Leave a comment

My new deadlift PR is now 198 lbs. It was really ugly but I managed to lift 198 lbs off of the ground. My second and third attempts at this weight were not successful but this time it was not due to my grip strength – I just didn’t have anything left in the tank.

We decided that I should now use 185 lbs as my 1RM for my training plan. So here are the new numbers for my deadlift training plan (using 5 lbs increments):
85%: 155 lbs
75%: 140 lbs
90%: 165 lbs

Worked on
Grip strength – using plates and kettle bells (farm walks)
Full body tension (using bottoms up cleans)
C&P (14 kg)
Snatches (14 kg) followed by windmills

My weight today was 117.2 lbs.

Categories: Deadlift, Training session

BWPT 1/5

Tuesday, November 8, 2011 Leave a comment

Deadlifts
Neutral spine & keep neck packed
Keeps abs tight
Push knees out towards arms
Make sure lower back doesn’t give in when initiating the lift

Cleans
Hike bell back further (just like the swing)

SLDL
More knee flexion

My weight today was 117.4 lbs.

Categories: Training session