Blood on the bar!

     I wonder what life would be like without Pandora Radio!  I don't know but I can tell you my deadlift session today wouldn't rock near as much as it did.  One of my favorite stations to listen to is Five Finger Death Punch!  Top that with heavy friday deadlifts and you have a very happy man.  What makes me even happier is I can feel my deadlifts slowly falling into place.  The chase for 500 pounds is coming together.  I felt good again today and decided to pull another single above 400.

Warm up:

• FMS
• Swings
• Goblet squats

Deadlift

• 245 x 5
• 355 x 5
• 415 x 1
• 325 x 5

Bench Press

• (175 x 5) x 3
• Missed out on my last 2 sets due to ambulance tones.

Whats your favorite lift?

     A few years ago if you asked me what my favorite lift was I would have told you the overhead press.  Next came the deadlift.  Now for the record I absolutely LOVE the deadlift.  In fact I am more or less obsessed with it!  Recently, however,  I began playing around with the bent press and have become quite fond of it.  It has taken some time for my thoracic mobility to reach a point where the lift was possible.  Once that happened its like a whole new world just opened up.  I have found that the bent press has become almost theraputic for my shoulders, and seems to have played a major role in getting my overhead press stronger.

What is your favorite lift and why.

Warm up:

• FMS
• Goblet Squats

Deadlifts

• 135 x 10
• 345 x 5
• 315 x 5

Single arm Front Squats  -- 24kg

• 6 sets of 10

Bent Press  -- 24kg

• (5R/5L) x 3

FMS

     Recently I have been seen huge results from FMS (www.functionalmovement.com).  I have screened a handful of people just this week and have found a each person improved their scores.  It has taken nearly 3 months but one of my favorite young ladies has finally gotten her goblet squat where we want it.  I have seen countless individuals with shoulder impingement's become pain free.  I have had those with countless back issues reduce the acuity and frequency (all after being released by their PT)  All of these people have not only improved their FMS scores but they have gotten stronger in the process.
     Just like I mentioned about dry needle therapy...it's not the end all, fix all.  It is however an incredible tool that seems to produce results.

Warm up:

• FMS
• TGU
• Windmill

Deadlifts

• 225 x 5
• 335 x 5
• 315 x 5

Bench Press

• (135 x 10) x 4

Dry Needle Therapy.

     The day after a dry needle session is often a bit rough.  Surprisingly this was not the case this morning. Last night I had my left shoulder, delts, traps, mid thoracic spine and my right knee worked on.  If you are not familiar with dry needle, its a therapy for trigger point release.  The best way I can describe it is very deep acupuncture...but its not acupuncture.  Although this may not always be the most pleasant experience at the time it is still a wonderful thing.  It is not the end all to everything but when combined with corrective work and mobility exercises it can't be beat.

Warm up:

• FMS Correctives
• TGU
• Windmills
• Swings
• Goblet Squats

Deadlifts

• 135 x 5
• 325 x 5
• 295 x 5

No Monday blues here!!!

     This may have been one of my better Monday's in a while.  Last week the bar felt heavy when performing my deadlifts.  Today felt the best it has in a long time.  I understand the weight was not all that heavy but the groove felt perfect.  In fact today could have been an ideal day to test the limits.  It's days like this that I wish I had more of.

Warm-up:

• FMS correctives
• TGU
• Goblet squats
• Swings

Bench Press

• (165 x 5) x 5

Deadlift:

• 315 x 5
• 285 x 5

Back Squats:

• (135 x 10) x 5

Congrats Erika!!!

     Congrats to Erika on your very first powerlifting meet today.  Way to make us proud and show that women can lift heavy!  You set a wonderful example for women everywhere!

A new view on things....

     In the past I have been somewhat vocal on how much I did not like the bench press.  I think most of it was because that's what everybody else does.  Recently I began adding it into my routine more often and can't deny it's becoming rather enjoyable.  My bench press has never been very strong but I blame that on a lack of reps.  So in my quest to become as strong as possible AND as well rounded in my lifts as possible I slowly finding peace with this press.  Who knows, maybe if things go right I can get my bench press and my deadlift up to a respectable weight by November.  It could be fun to do a push-pull comp!!!  But....don't think for a second I am going to start walking around asking others "so...how much you bench".

Bench Press

• (135 x 10) x 2
• (155 x 5) x 5
• (135 x 10) x 2

Self Control!

     Something about a friday deadlift day always gets me excited.  I know I have been pulling all week but friday is always the heaviest day....and that's always fun!  The more I pull the more I want to.  I think my biggest problem today is a lack of self control.  I found myself bending the rules a bit and pulling more for fun....For me the DL is like an addiction.  I crave it daily and continually find myself needing a fix.

It seems I forgot to add yesterdays session so I will post them both today

8/23

Deadlifts

• 135 x 5
• 325 x 5
• 295 x 5

Bent Press

• Mix of 24kg, 28kg, 36kg and 40kg

8/24

Deadlifts

• (245 x 5) x 2
• 335 x 5
• 405 x 1
• (245 x 5) x 2
•  (315 x 5) x 2

Recovery Day?

      I think all the playing around with the bent press yesterday really wore me out.  I managed to get my deadlifts in before I left the gym.  I figured I could knock the presses out when I got home.  Overall the deadlifts didn't feel great...in fact almost heavy considering the weight.  By the time I got around to my press workout...well lets just say it didn't really happen.  I hit a few reps and decided today just wasn't a good day.  So I put the bells down and walked back inside.  Tomorrow is another day!

Deadlifts

• 135 x 5
• 305 x 5
• 275 x 5

Presses

• Not even worth sharing....

Pick up something HEAVY and put it down....

    What's the theme of the day?  I think the title says it all....

So what did you do today?

Pressing

• No total rep count but I played with the 36kg for singles.
• Bench Press included 135 x 10, 155 x 5, 155 x 5

Deadlift

• 135 x 10
• 295 x 5
• 265 x 5

Bent Press

• 24kg x 5 per arm
• 36kg for multiple doubles and singles per arm
• Stacked 36//8kg for a few singles per arm  ***  New PR

A great day despite no sleep

     You gotta love a long night on the ambulance.  Let me just say I really have not slept now for nearly 36 hours.  The tones just kept coming last night...every 90 minutes.  That's just enough allow maybe 30 minutes of shut eye between calls.
     Sleep or no sleep I still got my training in today.  The best part is I still managed to hit a new PR with the 36kg.  Prior to a few weeks ago I hadn't pressed the 36kg in nearly 7 months.  Today I hit it for 2 reps on my right side.

Clean and Press

• 28kg  3 sets x 3 reps (no clean between)
• 36kg  a few singles both left and right
• 36kg  2 reps clean and press on right side ***New PR

Deadlift

• 135 x 5
• 285 x 5
• 255 x 5

A good end to a rough week!

     At least I can walk away from this week still feeling a sense of accomplishment.  I have to admit this entire week just didn't feel smooth in regards to my training.  My focus was off, my strength felt low, and I felt like I had completely lost my groove.  We all have periods of inconsistent training.  Some days simply feel better than others.  The one thing I have always felt very consistent about is Saturday!  I have to believe that 90% of the time I manage to pull off a solid training session on Saturday no matter what the rest of the week looked like.  Today was no exception.  Earlier this week my pressing felt terrible.  Today I felt as if I could press the world...and thats a good feeling!

Clean and Press Ladders  -- 32kg

• 4 x (1-2-3)  ** New PR

Swings

• 5 x 20 - 24kg
• 4 x 25 - 28kg
• 5 x 20 - 32kg

It's Friday!

Quick and Simple!

Weighted Pull-ups - 12kg

• 5 x 5

Deadlifts

• 135 x 10
• 355 x 5
• 315 x 5

Program Tweak

     I started the PTTP deadlifts last week again as many of you know.  The last time I did this I cycled the load each week.  I wanted to see what it would be like this time to cycle every 2 weeks.  My fear was moving up in weight to fast.  Today is day 9 of a straight climb.  I have tomorrow still to pull to see how things feel.  If I do what I want to do then I won't be back at this weight again for another 14 days.  I may need to sit down and look over the numbers again because there is no way I am ready to pull 395 x 5 yet.

Bench Press

• 135x10, 145 x 5, 155 x 5, 175 x 5, 175 x 3

Deadlifts

• 135 x 10
• 345 x 5
• 310 x 5

A Split Routine

     One of my favorite things about training with kettlebells is the ability to use them any place.  I was short on time this morning and was forced to break my training into two sessions.  Since I required a bar for my deadlifts I chose to do them this morning at the gym rather than after my evening classes.  Later in the day I had the opportunity to finish with some bell work in my front lawn.

Morning
Deadlifts:

• 135 x 10
• 335 x 5
• 305 x 5

Mid Afternoon

Double Press Ladder - 24/28

• 2 x (1-2-3-4)
• 3 x (1-2-3_

Single arm press (no re-clean) - 28kg

• 5 x 3R/3L

Swings Ladders with goblet squats - 32kg

• (5-10-15) x 5
• 10 Goblet Squats following each set

Deadlifts and ....Oh look a dog!

     It seems today I have no focus.  My head in spinning in all directions and I can't concentrate on anything. Well...except the 10 minutes in took to knock out my deadlifts.  Loading the bar was a challenge in itself....Good thing todays training session did not call for anything overly complicated!

Deadlifts

• 135 x 10
• 325 x 5
• 290 x 5

Back Squats

• 135 x 10
• (225 x 5) x 3 

No Chalk = No Overhead Press Today

     Woke up at work this morning and realized I had left my chalk bag at home.  Bummer!  I loosened up with some correctives and began my press ladder anyways.  It took about 1 rep to realize I needed that chalk.  The 32kg bell I was using has a very smooth handle and I just couldn't seem to maintain the grip I required.  SOOO....change of plans.  Today turned into a full on bench press day instead.  I know in the past I have said I hate the BP but lately I am beginning to change my mind.  It's far from my favorite but I am beginning to enjoy it non the less.

Bench Press

• 135 x 5, 155 x 5, 165 x 5, 175 x 3, (185 x 2) x 3
• (195 x 1) x 3
• (135 x 10) x 2

Deadlift

• 315 x 5
• 285 x 5

I love a good PR!!!

     I was so excited last night to do this workout I had trouble falling asleep.  Today was my hard press day and I wanted to put it to the test.  With my recent changes in breathing patterns my press has shot up considerably.  I have now completed a 5x5 ladder with the 28kg twice and began pressing the 36kg consistently with both arms.  I felt it was time to attempt the 32kg for the first time in a press ladder.  I don't think I am quite ready to use it full time but I was happy with my results anyway.

Clean and Press

• 3 x (1-2-3) ladder with 32kg
• 3 x 7 straight presses with 24kg

Swing / Squats -- double 20kg

• 10 x (10 swings / 5 squats)

Here is the final rung from my 3rd ladder.  As you can see my last press was not ideal.  Either way I am still pleased with my effort.

Daaaht!!!

     Don't you just hate with our math is off.  Not sure how missed it...I'm sure it had something to do with me talking rather than focusing.  Anyway I forgot to put 10 pounds on the bar for my deadlift this morning.  I knocked out an easy warm up set.  I then started adding plates to what should have totaled 305 pounds.   Instead I left off the 5s and ended up short.  Overall I felt a lot better than yesterday for sure and ended up pulling an extra 10 reps more than normal.

Deadlifts

• 135 x 5  an added warm up set I don't typically use
• 295 x 5  OOPS!  here's the set I didn't mean to include.
• 305 x 5  
• 275 x 5

That kind of day!

      Today was one of those punch the clock kind of days.  I did the work...not much else I can say about it.

TGU Ladders

• 1 per side
• 16kg, 20kg, 24kg, 28kg, 32kg, 36kg, 40kg

Bench Press

• 135x5, 165 x 5, 175 x 5, 185 x 3

Deadlifts

• 295 x 5, 265 x 5
• 405 x 1   Just to prove to myself I could still do it...not convinced it was a good idea!

Bent Press

• (3/3) x 3 with 28kg

Rough Workout....

      Ever have those workouts that just plain stink?  We all have them.  I'm talking about those days when your minds not in it and your body refuses to play along.  Well today was one of those days for me.  It could be a result of a long ambulance shift over the past 48 hours or just plain mental weakness.  Basically my presses felt weak and  my cleans had not snap.  And to top it off I still haven't had time to get my deadlifts in yet.  Those will come when I get back to the gym in an hour.....

Clean and Press Ladders

• 5 x (1-2-3-4) with 28kg

Man-maker swings (run between sets of swings)

• 150 total reps 

Deadlifts (Separate session)

• 285 x 5
• 255 x 5

Better luck tomorrow!!!

Finding the groove

     One of the best things about training with sub max weight (IMO) is being able to practice the groove.  I train a lot of skills by feel.  Basically, if it doesn't feel right I change it on the next rep.  Once I find a groove that works I do everything in my power to lock it in.  For me the groove includes everything from breathing, hand position, to mental focus.  Each rep is treated like a single!

Deadlifts

• 275 x 5
• 245 x 5

Kroc Rows

• 3 x 15 (per side) with 60 pound DB.

Super Set

• 10 x swings (36kg) / 5 x single arm squats (28kg)

Bent Press

• 3 x 3R/3L (28kg)
• Really had to focus on getting my hips back more on my left side.

Almost too light!

     Day 1 of my 48 hour shift on the ambulance.  Completing a training session was nearly impossible with 3 separate tones.  In the end I was able to get all my lifts in...it just took a few hours.  That's OK though.  Today is the easiest of the week and was not designed to have much intensity.

Clean and Press ladders with 28kg

• 5 x (1-2-3)

Bench Press (165 Ibs)

• 3 x 5

Deadlift

• 265 x 5, 245 x 5
• double overhand grip

     Overall the session was a success.  The 28kg is starting to feel light during my overhead press.  I feel like my bench press groove is slowly coming back.  As for the deadlift...I go to bed at night just so morning arrives quicker.  I feel myself getting stronger each day!!!

It's in the breathing

     Over the past month I have found that my press has improved considerably by adjusting my breathing pattern.  Now it still follows a power breathing format but different than I have ever done.  Rather than breathing twice during my clean and press I breath once.  By eliminating a breath I am able to maintain a higher intra-abdominal pressure.

    This new breathing pattern for me has allowed me to press the 36kg on both sides as well as a 3x3 set with the 32kg for the first time ever.

    Today's session looked like this

• 5 x (1-2-3-4-5) with the 28kg
• 5 pull ups after each set
• 5 x 10 two handed swings with the 36kg

Notice my breathing pattern.  I try and treat each session as practice, working on 1-2 specific pieces.  With this I took 1 deep belly breath before the initial clean.  I then exhaled only at the top of my press.  

PTTP equals a quick workout

     Wow!  Went to bed last night with a tired body and achy legs.  Today's training needed to be easy in order to get through the heavy pressing tomorrow.  After some easy FMS correctives as a warm up, my training consisted of nothing but deadlifts

• (135 x 5) x 2
• 275 x 5
• 245 x 5

   That is all......

A Solid Return!!

     What a great day back in the gym with clients after nearly 2 weeks off.  I missed everybody so much I nearly gave one of them a hug (and this guys doesn't hug)
     An old client returned today after a 3 month layoff in order to put the finishing touches on before her wedding next month.  I am very excited to test a new program with her before launching a new group class for upcoming brides.  Check out her workout....

• 20 minutes x 20 swings (12kg) / 1 min treadmill run at 4% grade.
• 5 minutes max assisted pull-ups and dips 
• 20 minutes circuit -- 10 renegade rows, 10 swings, 10 floor press (per arm), 10 goblet squats, 5 box jumps.

     As far as my training went....

Back Squats

• (135 x 10) x 2, (185 x 5) x 2, 205 x 5

Deadlifts

• 265 x 5, 245 x 5

Dips

• 5 sets of 5 with band restistance

Swings

• 5 sets of 10 with 32kg

    

3-5-7 Ladder

     Another solid training day!  My clean and press seems to be improving each week.  At the beginning of the year I had set a pretty hefty goal of pressing the 40kg.  After a slight set back I am back pressing and hope to give it a solid efffort.  About 2 weeks ago I was able to press the 36kg on both sides.  I am still without any kettlebell heavier than my 24kg, so I decided to alter the rep scheme this morning.
     The workout was a bit more taxing than I had planned but a back off day tommorow should work.

Clean and Press Ladders with 24kg with Pull-ups
-- (3-5-7) x 5
Deadlifts
-- 255 x 5
-- 235 x 5
Swings with 24kg
-- 15 sets of 10 (150 total)