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Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Holy Cow
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Re: Mediocrity of Dunn

Post by Holy Cow » Fri Apr 10, 2009 4:52 am

Dunn wrote:Not skimping on the workouts. The internet connection in my entire town is out. The benefits of living in the South.
Whaaaat is this all about?

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Dunn
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Re: Mediocrity of Dunn

Post by Dunn » Fri Apr 10, 2009 6:22 pm

Cable company sucks is what's up.

Anywho...Today:

Jerks: 150 reps @ 2x16 kg
High Pulls: 50 reps @ 24 kg; 25L/25R
Row: 60 reps @ 32 kg; 30L/30R
Swings: 100 reps @ 32 kg; 50L/50R

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Re: Mediocrity of Dunn

Post by Dunn » Tue Apr 14, 2009 1:18 am

OAS: 2 rounds of lvl 1 @ 16 kg; 20 rpm
OAJ: 2 rounds of lvl 1 @ 24 kg; 12 rpm
Chins: 30 reps @ bw
Squat: 100 reps @ bw

Snatches were easy....jerks not so much.

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Re: Mediocrity of Dunn

Post by Dunn » Tue Apr 14, 2009 7:44 pm

Daily Dozen

GTG:
Knees to Elbows; sets of 3

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Re: Mediocrity of Dunn

Post by Dunn » Sat Apr 18, 2009 2:48 am

4/15/09
Clean: 3x135, 3x155
Dead: 3x5 @ 315
Inc Bench: 3x6 @ 155
Chin: 3x3 @ 50
Sgl Legpress: 3x8 @ 135

4/17/09
Felt like shit today...so:

Squat: 100 reps @ bw
Pumps: 30 reps
C&P: 10 rounds of 10 reps @ 2x16 kg

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Re: Mediocrity of Dunn

Post by Dunn » Mon Apr 20, 2009 12:46 pm

4/19/09

Still having trouble with interwebs connectivity.

Trail run: 3/4 mile, 4-5 mins....this made me feel fat.
Dips: 30 reps @ bw
Parallel chins: 20 reps @ bw; done on 2 vertical parallel bars....really works the grip.

4/20/09

Work then School then Work= possibly some light kb work at home tonight. Since my schedule is shifting a little, tomorrow will be my BB day.

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Re: Mediocrity of Dunn

Post by Dunn » Wed Apr 22, 2009 12:16 am

Got home late and ended up working on some research papers until early morning.

Today:

Clean: 5x3 @ 155...3x1 @ 185
Incline bench: 3x6 @ 155
Single Legpress: 3x8 @135
Chin: 3x3 @55

I am gonna do away with deadlifting (mostly) for a while since I really need to work on my explosive strength for throwing. I will probably stick with cleans and such to facilitate that. I am definintely going to try and get more throwing time in....just have to make it through two more papers and I will be in good shape.

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Re: Mediocrity of Dunn

Post by Dunn » Thu Apr 23, 2009 6:04 pm

OAJ: Lvl 3; 2 sets @ 24 kg, 15 rpm
Rack Hold: Lvl 3 rules; 3 sets @ 2x16 kg
Chins: 5x8 @ BW
Farmers Walk: 1/2 a mile @ 2x16 kg

GTG: thowing 16 kg for both height and distance

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Re: Mediocrity of Dunn

Post by Dunn » Sat Apr 25, 2009 2:15 am

Ended up taking a pretty hard spill on the scooter and ended laying it down going about 30 around a curve to avoid some asshole who felt the need to cut across my lane. Long story short, I am sore and have road rash down the right side of my body. Will probably do some bodyweight shit tomorrow and possibly some throwing if the knee feels up to it.

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Re: Mediocrity of Dunn

Post by Dunn » Sun Apr 26, 2009 10:48 pm

Yeah, so the knee was not feeling it then or now. I'm trying not to open up the scabs, so not a lot of movement in the knee region. The soreness has faded a lot, thankfully. Good news is I got some paper writing done and out of the way.

Today:
Overhead holds: 1 min on/1 min off; 3 rounds @ 2x16 kg
Chins: 3x5
Pumps: 20x

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Re: Mediocrity of Dunn

Post by Dunn » Tue Apr 28, 2009 2:25 am

OAS: 5 mins @ 16 kg; 20 rpm
OAJ: 5 mns @ 16 kg; 20 rpm
Row: 3x5 @ 32 kg
Press: 3x3 @ 32 kg

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Re: Mediocrity of Dunn

Post by Dunn » Tue Apr 28, 2009 5:02 pm

Rest day...sort of.
Daily Dozen
KB Wake Up: ttl time: 3 min 2 secs
OAS: 40 reps @ 16 kg; 20 rpm
OAJ: 40 reps @ 16 kg; 20 rpm

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Re: Mediocrity of Dunn

Post by Dunn » Thu Apr 30, 2009 11:41 pm

4/29/09
Clean: 5x4 @ 155 lbs
Incline bench: 3x7 @ 155 lbs
Single LP: 3x8 @ 145 lbs
Chin: 3x3 @ 60 lbs

4/30/09
OAS: Level 20 progression @ 16 kg. This did not go as I wanted. My grip endurance is not what it should be for this and I developed some tearing on my right hand in the last minute or two. Definitely need to spend more time with this.
Chins: 3x5 @ bw
Throwing: GTG w/ 16 kg; both distance and height

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Re: Mediocrity of Dunn

Post by Dunn » Sun May 03, 2009 2:24 am

5-2-09
Daily Dozen
Jerk: 5 rounds Level 3 Fitness Protocol; 2x 16 kg; RPM 12-15
Squat: 100 reps @ bw
Throwing: GTG w/ 16 kg

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Re: Mediocrity of Dunn

Post by Dunn » Wed May 06, 2009 12:31 am

5-5-09
Daily Dozen


5-4-09
Swing: 100 reps @ 24 kg
Press: 3x5 @ 32 kg
Throwing: GTG @ 24 kg

Then:
Swings: 100 reps @ 24 kg
Chins: 30 reps @ bw

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Re: Mediocrity of Dunn

Post by Dunn » Wed May 06, 2009 7:41 pm

OAS: 3 mins @ 32 kg; 10 rpm
Jerk: 3 mins @ 2x16 kg; 12 rpm
Chins: 3x3 w/ 3 sec hold at top
Pseudo Pushups: 3x5 w/ 3 sec hold in the hole

Throwing for ht: 5x3 @ 32 kg; not really caring how high I get it, just trying to really explode with the hips with a full body follow through.

*Note to self: Use a park next time. Yard now looks like the beginnings of a Civil War battlefield....wife not happy.

**Other note to self: Trying to throw something that is 32 kg with one arm sucks.

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Re: Mediocrity of Dunn

Post by Dunn » Sat May 09, 2009 12:40 am

Finishing up my last research paper and it is dogging along slowly so I broke it up with this:

Press Ladder: 5,4,3,2,1 @ 32 kg; each arm
Swing: 5x10 @ 32 kg

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Re: Mediocrity of Dunn

Post by jakeischillin » Sat May 09, 2009 8:35 pm

Dunn wrote: Jerk: 5 rounds Level 3 Fitness Protocol; 2x 16 kg; RPM 12-15
Whats this Level 3 Fitness Protocol stuff? Nice work on the press ladder from last post btw.

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Re: Mediocrity of Dunn

Post by Dunn » Sun May 10, 2009 4:41 am

Level 3 from here:
viewtopic.php?f=12&t=201837

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Re: Mediocrity of Dunn

Post by Dunn » Mon May 11, 2009 8:46 pm

Semester is finally over with. After today I will be focusing more on throwing and some good kettlebell lifting.

Jerks: AKC Fitness Level 3; 5 rounds @ 10 rpm @ 2x 16 kg
Swings: 3x20 @ 32 kg
Pseudo PU: 3x8; static hold at bottom
Chins: 3x8; static hold at top

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Re: Mediocrity of Dunn

Post by Dunn » Tue May 12, 2009 4:00 pm

H-Snatch: 1 min ea side @ 24 kg; 12 rpm
Chins: 10x2 @ bw+25 lbs
Pseudo PU: 3x8 @ bw+25 lbs
Swings: 100 reps @ 24 kg; no rest & 1 hand switch

I was wanting to do 3-5 mins each side with the half-snatch but was experiencing some pain at the base of my left palm. Probably some residual stuff from the accident a few weeks ago that keeps getting tweaked by jerks and such. Gonna lay off the pressing, jerks, ect. and let it heal up some. I don't want to be a gimp for the upcoming KB cert this weekend.

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Re: Mediocrity of Dunn

Post by Dunn » Thu May 14, 2009 2:59 am

Farmer Circuit- 3 sets of
walk 80 yds w/32 kg .....swing, press, or row for reps of 3-8 each arm at rest points along the way
Pseudo PU 3x5 @ bw+25 lbs

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Re: Mediocrity of Dunn

Post by Dunn » Sat May 16, 2009 4:06 am

Daily Dozen

Zercher Squats: 10x5 @ 100 lbs
Farmer Circuit- 3 sets of
walk 80 yds w/2x 16 kg and a 25 lbs pack.....swing, press, or row for reps of 6-10 each arm at rest points along the way

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Re: Mediocrity of Dunn

Post by Dunn » Sat May 16, 2009 9:54 pm

AKC Fitness Protocol Cert:

Went through all 15 one arm exercises with a demo of 3-8 reps each arm followed by a timed set of 1-2 mins of each exercise all with the 12 kg and totaling about 3 hours of work. Last, we did:

Jerk: 2 min; @ 12 kg; 12 rpm
Snatch: 2 [email protected] 12 kg; 12 rpm
LC: 2 min @ 12 kg; 10 rpm
Swing: 50l/50r @ 24 kg

Later: Daily Dozen

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Re: Mediocrity of Dunn

Post by Dunn » Sun May 17, 2009 5:06 pm

Pretty damn sore from introducing these farmer circuits, Zerchers, and the cert yesterday all on top of getting little sleep, so some Daily Dozen and work is all that's happening today.

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