TRAINING LOG: Pingleton

Wednesday, March 31

First time doing anything at all in a week, unfortunately.  Not good.

Today:

Hang Cleans  (minimal dip at catch, in kg) - 60x5x2, 70x5, 80x5, 90x4x5 (easy and very explosive, but was being very cautious given my recent hamstring issue)

Front Squats (100% raw, ATG, in kg) - 60x5, 60+50# of chain x5, 60+90# of chain x 5, 80+90# of chain x5, 90+90# of chain x5 (felt great, but enough given recent layoff)

Thursday, April 8

Hang Cleans  (NO dip at catch, in kg) - 60x5x2, 70x4, 80x3, 90x3, 100x3, 110x3, 115x2x4, got inturrupted, came back and did 80x5x5 very explosively

Intended to do front squats today but it didn't happen.  I might do them tomorrow.

Monday, April 12

Dynamic warm-up

Flipping 300 lb. tractor tire - 12 reps with limited rest

Hip Snatches (in POUNDS, minimal dip at catch) - 114x3x2, 134x3, 154x3, 184x2x4 (had to leave)

A while later:

Overheads with 16# shot:  a bunch of throws - best about 46'6", bunch over 44'6" - first time for these in a while and I wasn't expecting much given timing etc.

Sunday, April 18

Was planning on lifting yesterday, but it didn't happen, and it was too nice out today, so I did:

Overheads with 16# shot:  about a dozen hard throws - best ones were 15.32m, 15.31m (both about 50'3"), 15.28, 15.27, and several more around 15m (or over 49'), rest over 48'

Was going to do some WOB tosses, but got called away yet again...

Thursday, April 22

- half a dozen vertical overhead tosses with a 20# medball

- 6 leisurely rounds of:

1.  3 vertical overhead tosses with a 20# medball

2.  10 powerful strikes of a large tire with a 12# sledge hammer, per arm

3. 15 explosive swinging pulls (?) with a 50' long 1.5" thick manilla rope (a bit like a kettlebell swing...)

Yes, I should be throwing, but this was more convenient today...

Sunday, April 25

Back feels somewha tired from yesterday's workout.

Hang Cleans (in kg, minimal dip at catch) - 50x5x2, 70x3x2, 80x3, 90x3, 100x2, 110x2, 115x1, 120x1, 110x2x5

Front Squats (100% raw, ATG, in kg) - 70x3, 90x3, 110x3, 130x3, 130+20kg of chain x 3, 130+35kg of chain x 2 (fairly easy), 130 + 47kg of chain x 1 (relatively easy, but enough for today)

No time for any jumps, unfortunately.

Monday, April 26

Just FYI, abs are pleasantly sore from yesterday's Front Squats...

Thursday, April 29

- 6 leisurely alternations of:

1.  6 vertical push press releases with the 20# medball

2. 15 powerful strikes of a large tire with a 12# sledge hammer, per arm

 - end with 12 vertical overhead tosses with a 8# medball (although I did not measure these in any way, they seemed to go very high)

Tuesday, May 4

Front Squats (100% raw, ATG, in kg) - 50x5, 70x3, 90x3, 110x3, 130x3, 130+20kg of chain x 2, 130+35kg of chain x 1 (legs and back are tired), 110 + 47kg of chain x 3x3

Alternate Vertical Overhead Tosses and Push Press Releases with a 20# med ball - about 10 tosses each way

Tuesday, May 11

Hang Cleans (in kg, minimal dip at catch) - 50x5, 60x5, 70x3, 80x3, 90x3, 100x3, 110x3, 115x2x5

Front Squats (100% raw, ATG, in kg) - 70x3, 90x3, 110x3, 110+32kg of chain x 3, 110+47kg of chain x 3 x3

Alternate vertical overheads with a 12# medball and push press releases with a 20# medball - sets of 3 reps with about 20 seconds between reps, for 5 sets

Wednesday, May 26

- about 10 each of overheads with 12# medball, medball slams, and push press releases with a 20# medball

Front Squats (100% raw, ATG, in kg) - 50x5, 70x3, 90x3, 110x3,
130x3, 140x3 (very smooth and strong but enough for today - need to lift more often!!!)

No time for anything else...

KiltBill wrote: Awesome front squats.

Ha - I was thinking how weak I am at the moment vs. a few months ago and my hopes for this point in time...

Sunday, January 3, 2010

Front Squats (100% raw, ATG, in kg) - 60x5, 80x3, 100x3, 120x3, 140x3, 150x3, 155x2x3 (3 sets of 2 reps)

Seated Box Jumps - 36.5"x1x3, 42.5"x1x12 (full squat landing into static standing recovery)

3 sets of twisting Jacks to failure.

Probably tossed the med ball around a bit last week without noting it.  On Saturday, I helped built a dock, which involved moving about a hundred rocks from stone size to small boulders and pounding at least a dozen 10 inch spikes into 6x6 lumber, and moved a couple of large logs etc.  On Sunday morning, I moved about a hundred cinder blocks.  It was work.

Monday, June 7

Neutral-grip Pullups (very strict and complete ROM) - 5x5 including one set in the pike position just for fun (major ab work obv)

Wednesday, June 9

Hang Cleans (in kg, onto virtually straight legs) - 50x5, 60x5, 70x3, 80x3, 90x3, 100x3, 110x3x5

Right knee is slightly "tweaked"/inflamed for some reason - not sure when that happened, but it wasn't from training in the gym.  Hope to be squattting again soon, and maybe even THROWING a bit!!!

Wednesday, June 16

Hang Cleans (in kg, all onto virtually straight legs) - 50x5, 60x5, 70x5, 80x3, 90x3, 100x3, 110x3, 115x2x10

about an hour later:

Neutral-Grip Pull-ups (very strict and complete ROM) - 5x5

In the evening:

Wide Neutral-Grip Pull-ups (very strict and complete ROM) - 3 sets of 5

Tuesday, June 22

Lots of volume with very little variety today...

Hang Cleans (in kg, minimal dip at the catch) - 50x5, 60x5, 70x5, 80x3, 90x3, 100x3, 110x3, 115x2x10

Seated Box Jumps (single jumps into full squat up to full standing recovery) - 40.25"x5, 42.5"x5, 44.5"x10

Coincidentially, this was the first time I have done box jumps in exactly a month, so this wasn't bad at all, especially after the marathon session of hang cleans. As stated before, I need to include some form of plyos on a regular basis again, including some hurdle hops!  However, it seems like all the med ball tossing and hang cleans are not doing a bad job...