Journal - Mon., 4/25/11

Sleep:  6.5 hours, not bad.

Workout:

(evening)
power snatch, 95, 3x3
power clean, 135, 3x3
front squat, 155, 3x3
push press, 155, 3x3
chin-up, BW, 3x5

Comments:

I decided to make this day a "From the Ground Up" (Dan John) type of workout, doing just about everything starting with the bar on the ground.  Also, I'd forgotten my log at home, got in the 3x3 mindset, and forgot to do 2x5 squats.  No matter, I don't think, as the volume was the same.  After all the cleaning (I also cleaned the first rep of the front squats and push presses), I decided to skip the GMs and move on.

Also, as I warmed up, I did a bunch of power snatches (45, 65, etc.) and did a bunch of overhead squats with those.  Really made my hips and shoulders feel good.

Journal - Sun., 4/24/11

Sleep:  Very little.  We had one very sick little boy on our hands.

Workout:

(afternoon)
easy run, 3.47 miles, roughly 33:00

Comments:

This was my first run of the year, I think.  If not, it was darn close.  The weather was nice, so although I was exhausted, I thought the run might treat me better than a nap.  It did.  I was also very pleased by how easy it was.  My feet and legs feel the workout, but feel great.

Journal - Sat., 4/23/11

Sleep:  6 hours.

Workout:

(afternoon)
squat, 225, 5x5
bench, 205, 5x5
Pendlay row, 135, 3x8
BB curl, 75, 3x5
KB swing, 32 kg, 4x25, 1:00

Comments:

I decided I'd done what I wanted on the Dan John 40-Day Program.  He said he often gets what he wants by workout 20 or 22.  I gave it 30 - six weeks - and was ready to start moving some real weight again.  Since I'd just had a 6x1 day, I backed off my initial 5x5 weights even more.  Better to ease in and progress for a long time.

This training - at least the first day - felt fantastic.  Granted, I was using weights light enough that I completed the 5x5 with only 3:00 rest between all sets.  But I loved lifting as heavy as I did, and already can't weight for next Saturday.  Progression will be fun again.

Journal - Fri., 4/22/11

Sleep:  8 hours, slightly broken

Workout:

(morning)
squat, 225, 245, 265, 285, 305, 335 (PR)
press, 135, 145, 150, 155, 160, 165 (push)
chin-up, +25, +30, +35, +40, +45, +50 (PR)
KB swing, 32 kg, 2x25, 1:00
hanging leg raise, 5

Journal - Thurs., 4/21/11

Workout:

(evening)
sprints
 - 40 yds. x 8
 - 400 m x 1 (1:23)

Journal - Wed., 4/20/11

Sleep:  6 hours.

Workout:

(morning)
squat, 225x5, 265x3, 285x2
press, 135x5, 150x3, 160x(1, push)
chin-up, BWx5, +35x3, +45x2
KB swing, 32 kg, 2x25
hanging leg raise, 5

Comments:

I hate it when I have a weak day on a heavy day.  I felt terribly wiped out this morning, and lifted like it.  Yes, the squats were fairly heavy, but my form was worse than I'd prefer.  I should have nailed 160x2 on the press, but had to push the second.  The chins were weak.  It was just a blah day.

Oh, well, we all have those.  Hopefully this bodes well for me 6x1 day tomorrow.

Journal - Tues., 4/19/11

Sleep:  6 hours, not great.

BW:  222.6 lbs.

Workout:

(morning)
squat, 215, 2x5, 2:00
press, 135, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 32 kg, 2x25, 1:00
hanging leg raise, 5

Comments:

I jumped up another 10 pounds on the squat, and it moved quickly and easily.  I'm finally starting to get the right feeling about using my belly, which seems to help keep my back in the proper position.  I think next week, I'll move to 225 on the squat, keep press at 135, and possibly add some weight to the chins - like 10 pounds. 

Journal - Mon., 4/18/11

Sleep:  6 hours with some bad/strange dreams.

BW:  222.0 lbs.  This surprised me, as I looked lean(er) in the mirror this morning. 

Workout:

(morning)
squat, 205, 2x5, 2:00
press, 135, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 32 kg, 2x25, 1:00
hanging leg raise, 5

Comments:

I've now added 20 pounds to the weights I'm using for squat and press on 2x5 days.  I'm pretty happy about that.  My form has also improved on both lifts, which was the goal.  I haven't advanced to weighted chins, yet, but am working on improving the quality of the BW chins, and that is absolutely happening.  I'm doing each rep from a true dead hang, and have eliminated any leg or hip swing in many reps. 

In other words, although I'm getting bored with it and excited to move to the Texas Method, I'm loving the results on this program so far.

Journal - Sat., 4/16/11

Sleep:  About 8 hours.

Workout:

(morning)
squat, 205x5, 255x3, 275x2
press, 115x5, 135x3, 155x2
chin-up, BWx5, +35x3, +45x2
KB swing, 32 kg, 2x25, 1:00
hanging leg raise, 5

Comments:

The squats felt great, my back felt tight and in the right position, and while they were slow, I got 'em.  It's funny to be squatting and have so much thought and energy directed at my back.  The legs part of the lift was quite easily, actually.  Also, I hadn't felt much benefit from the swings for awhile.  Jumping up to a 32 kg bell really helped that.

Journal - Fri., 4/15/11

Sleep:  6 hours, solid.

BW:  220.2 lbs.  I feel very good at this weight at the moment.

Workout:

(morning)
squat, 205, 2x5, 2:00
press, 125, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24kg, 2x25, 1:00
hanging leg raise, 5

Journal - Thus., 4/14/11

Sleep:  6 hours, pretty solid.

BW:  222.0 lbs.

Workout:

(morning)
squat, 205, 2x5, 2:00
press, 125, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 2x25, 1:00
hanging leg raise, 5

Comments:

I was sure tired this morning.  My squat is getting better, I think, but it's difficult to accept that I won't be able to do a perfect squat overnight.  I think I'm focusing on the right things, though.

Jounal - Mon., 4/11/11 through Wed., 4/13/11

I've been off of logging lately, and I don't see the point in catching up over the last week.  Work was crazy, my grandfather passed away, and all in all, it's a miracle I got in four good workouts.  So, picking back up this week with the second half of my 40-Day Program.

Monday, 4/11/11

(morning)
squat, 205, 2x5, 2:00
press, 125, 2x5, 2:00
chin-up, BW, 2x5, 2:00
power snatch, 45, 2x15, 1:00
hanging leg raise, 5
complex A, 65, 2x8, 1:00

(evening)
multiple "flying 40" sprints at about 90%
400m @ ~ 95%

Tuesday, 4/12/11

squat, 205, 2x5, 2:00
press, 125, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24kg, 2x25, 1:00
hanging leg raise, 5

Journal - Thurs., 3/31/11

Sleep: 8 hours, broken.

BW:  220.2 lbs.

Workout:
none - work emergency