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Training Week Ending 6 May 2012
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Steve Freides
May 5, 2012, 3:05:28 PM5/5/12
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Steve Freides
May 7, 2012, 10:52:30 AM5/7/12
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I had a fairly normal week of exercise, my first in a couple of weeks -
didn't push anything, made progress in some things but mostly just
trying to get back into it again.
Mon - The Plan: Mon = easy KB FSQ, heavy BP, volume DL, KB snatch test
bw: lf, windmill x 2 + bent press x 2, repeat w/ 14 kg bell
24/24: kb fsq x 5 - easy, peasy, lemon squeasy
BP: 110 x 5 (what was on the bar), 125 x 1, 145 x 2 (phone rang), 145 x
5
DL: on 3.5" platform, 225 x 5, 5, 5, 5, 5
16: snatch, 25L+25R.
Tue - The Plan: Tue = KB getup, windmill, bent press, jerk for skill, KB
swing w/ heavier weight
16: 2 alternating full getups each side.
16: windmill x 3 - hips tight, so did some cossacks
16: (windmill x 2 + bent press x 2) x 1
16: (snatch x 5, windmill x 2 + bent press x 2) x 1
32: swing 6+6 on the minute for 8:00, alternating lf/rf. Was going to
do 10:00, abs started feeling really tired so stopped, also was more
explosive than last Saturday with these.
Wed - The Plan: Wed = 28 kg press/pu x 1-4 total reps, heavy SQ, volume
BP, easy 1-leg KB DL
28: press/pu x 1, 1 - been a while
OHS: stick x 3, bar x 1, 1
FSQ: 95 x 5, 115 x 4, 135 x 3, 155 x 1 - a good day
BP: 135 x 5, 5, 5, 5, 5 - perfect weight, first rep of every set felt
really light
24: 1-leg DL, lf, 2 - most comfortable and best form in a while
Thu - The Plan: Thu = volume KB snatch
20: snatch (5+5) on the minute alternating lf/rf - tough, stopped at
10:00 or 100 total reps
Fri - The Plan: Fri = getup, windmill, bent press, jerk
bw: pistol, lf - only got the one side as I got an ab cramp on the other
side (left leg pistol, right side front ab cramp). No idea why but no
more pistols today, nor anything else that might bring back the ab
cramp.
BP: 135 x 3 w/ ~2-sec pause on chest - all felt solid
Sat - The Plan: Sat = 28 heavy kb press/pu x 10 total reps, volume SQ,
easy BP, easy KB FSQ, heavy DL
28: press/pu: 1R, 2L, 2R, 1L - doubles were hard to keep bell on foot
OHS: stick x 3, bar x 2, 1
FSQ: bar x 1, 135 x 2, 2, 2, 3
BP: 135 x 4, 5 - just to keep a groove.
DL: on 3.5" platform: 225 x 1, 245 x 3, 255 x 3, 265 x 2, 2, 2
WHEEL: standing on the floor, partials, 1, 1 - haven't done in a while,
didn't feel like breaking out the ramp, these were decent.
20: swing, DARC, lf, 40
Sun - off
-S-
http://www.kbnj.com
didn't push anything, made progress in some things but mostly just
trying to get back into it again.
Mon - The Plan: Mon = easy KB FSQ, heavy BP, volume DL, KB snatch test
bw: lf, windmill x 2 + bent press x 2, repeat w/ 14 kg bell
24/24: kb fsq x 5 - easy, peasy, lemon squeasy
BP: 110 x 5 (what was on the bar), 125 x 1, 145 x 2 (phone rang), 145 x
5
DL: on 3.5" platform, 225 x 5, 5, 5, 5, 5
16: snatch, 25L+25R.
Tue - The Plan: Tue = KB getup, windmill, bent press, jerk for skill, KB
swing w/ heavier weight
16: 2 alternating full getups each side.
16: windmill x 3 - hips tight, so did some cossacks
16: (windmill x 2 + bent press x 2) x 1
16: (snatch x 5, windmill x 2 + bent press x 2) x 1
32: swing 6+6 on the minute for 8:00, alternating lf/rf. Was going to
do 10:00, abs started feeling really tired so stopped, also was more
explosive than last Saturday with these.
Wed - The Plan: Wed = 28 kg press/pu x 1-4 total reps, heavy SQ, volume
BP, easy 1-leg KB DL
28: press/pu x 1, 1 - been a while
OHS: stick x 3, bar x 1, 1
FSQ: 95 x 5, 115 x 4, 135 x 3, 155 x 1 - a good day
BP: 135 x 5, 5, 5, 5, 5 - perfect weight, first rep of every set felt
really light
24: 1-leg DL, lf, 2 - most comfortable and best form in a while
Thu - The Plan: Thu = volume KB snatch
20: snatch (5+5) on the minute alternating lf/rf - tough, stopped at
10:00 or 100 total reps
Fri - The Plan: Fri = getup, windmill, bent press, jerk
bw: pistol, lf - only got the one side as I got an ab cramp on the other
side (left leg pistol, right side front ab cramp). No idea why but no
more pistols today, nor anything else that might bring back the ab
cramp.
BP: 135 x 3 w/ ~2-sec pause on chest - all felt solid
Sat - The Plan: Sat = 28 heavy kb press/pu x 10 total reps, volume SQ,
easy BP, easy KB FSQ, heavy DL
28: press/pu: 1R, 2L, 2R, 1L - doubles were hard to keep bell on foot
OHS: stick x 3, bar x 2, 1
FSQ: bar x 1, 135 x 2, 2, 2, 3
BP: 135 x 4, 5 - just to keep a groove.
DL: on 3.5" platform: 225 x 1, 245 x 3, 255 x 3, 265 x 2, 2, 2
WHEEL: standing on the floor, partials, 1, 1 - haven't done in a while,
didn't feel like breaking out the ramp, these were decent.
20: swing, DARC, lf, 40
Sun - off
-S-
http://www.kbnj.com
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