Saturday morning deadlift

I had two tests this week (Genetics and Chemistry) so I didn't work out as much as I would have liked. Ah well, at least I got deadlifts in.

Deadlift: 255x20x1
DB 1-arm rows: 85x5x3
Pullup ladders: 5 of 3 (30 total)

The deads kicked my butt. I am going to drop the weight next time and work my way back up.

Core

My left wrist has been hurting for a few days and I was planning on not working out until friday so that it could have a chance to heal up...but that didn't end up happening. I felt like doing a core workout tonight, and a few C&P to warm up.

24kg KB C & P Ladders: 2 ladders of 5/arm (30/arm total)
24kg KB Figure 8: Minute on/Minute off for 5 minutes (3 total minutes of figure 8's)
Planks: Minute on/Minute off for 5 minutes (3 total minutes of planks)
24kg KB Windmill: 1 set of 5/arm (I was fried after that other stuff, these were getting scary)

Night at the gym

I went to the gym tonight after dinner. I usually go just after waking up in the morning, so that is what I am used to. I didn't feel near as strong as I do in the mornings. I'm glad I went, but it didn't feel as productive.

Zercher squat: 135x6x3
Pullup ladder: 2 ladders of 5 (almost). Got 28 rather than 30. I blame it on the time of day.
Chins: 3 sets of 5 - I did these really slow both on the positive and negative portions of the rep.

That's it. Never again will I go at night unless I have no other choice.

Sumo deads etc.

Sumo Deadlift: 215x8x3
Pullup max test: 13
DB 1-arm rows: 80x5x3
Pistols: 2 per leg with 25lb plate (2nd on left leg was a partial)
Abs: 36 leg lifts, 45 crunches

Pretty good day. I decided on the spur of the moment to test my pullup max. I got two more than I have ever done before. I feel like I could do more if I was fresher since I have done pullup and chin ladders already this week and I am still feeling them a bit. My goal is to get 20 by the end of the year.

The pistols are coming along I guess. Some days are better than others for my left leg.

KB at the Gym

I took 24kg KB to the gym again today. Lots more people were there. Lots more staring. Aside from that it was good.

24kg KB Snatch: Sets of 15,10,5,5,5,5,5 per arm with brief rest between sets.
24kg KB Press + Pullup ladders: 6 of 3
Abs: 60 crunches

The snatches were pretty hard. I have to get back into shape with them.

Light day

Just did a few light things tonight. Had a pretty long day at work.

15kg KB C&P: 5 sets of 5 per arm
15kg KB Get-up: 2 sets of 5 per arm
24kg KB Double Windmill: 2 sets of 5 per arm

Thats it.

Good old monday

Squat: 200x5x5
Chin Ladders: 4 of 4 (40 total)
24kg KB swing w/ oven mitt: Right-20,15 Left-20,15
Pushups: 3 sets of 20
Abs: 50 crunches

Deadlift

Deadlift: 245x20x1
Back Extensions: 3 sets of 10 with a 25lb plate
Pullup ladder: 3 of 4 (30 total)

That's it for today. Tired. Didn't feel very strong. I may reduce weight next week on deadlift and try and build some momentum. Depends on how I feel.

Misc. KB stuff

I'm pretty sore from yesterday...must be the snatches. Decided to take it easy today. Just a couple of things to get my blood flowing.

15kg KB press ladders: 3 of 5 (45 total per arm)
30 pushups
24kg KB Get-ups: 3 per arm

Snatches and such

It had been months since I did a snatch (because it is so damn cold outside) so I decided I would finally bite the bullet and bring a kettlebell to the gym. I dreaded doing this because I was afraid everyone would stare at me...and they did. It wouldn't have been so bad if I didn't hate it so much.

The snatches were a lot harder than they were a couple months ago.

24kg KB snatch: On the minute for 10 minutes, 5right/5left (100 total)
24kg KB press + pullup ladder: 5 of 3 (30 total pullups, 30 total presses per arm)
Pistols: 2 full reps out of 4 attempts on right, 4 attempts on left (so close!)
Abs: 40 crunches

Squat day

So it begins. I slept really well last night so I felt really good for my workout. Forgot my stupid dip belt though.

Squats: 195x5x5
Dips: BWx10x3
Chin ladders: 3 of 4 (30 total)
Abs: 60 crunches, 30 reverse crunches