It's Not a Winning Powerball Ticket, But It's Still Cool

I didn't win the Powerball this week, so I guess I'll have to settle for being happy about this:



(Originally posted by Valery Fedorenko via Steve Burroughs)

11/21-11/23

WEDNESDAY-UPPER BODY

Kettlebell clean and jerk (20kg) - 2x20
Pullups
Pushups
TRX rows
Turkish get ups (16kg)

FRIDAY-DEADLIFT
320x5
365x3
410x1

SSB Good mornings (145lb) - 3x5

11/20/12

MONDAY-SQUAT

WORK SETS:
260x5
295x3
Wasn't feeling the single, so I skipped it

ACCESSORY WORK:
SSB Squats (145lb) - 5x10

We had an awesome seminar on half-guard with Lloyd Irvin black belt Danny Ives.

TUESDAY-CONDITIONING
100 kettlebell swings (16kg)
5 minute tempo run (20 on/10 off) - 8.5mph/4 incline

11 - 5 minute mma/kickboxing rounds

11/12/12-11/16/12

MONDAY-SQUAT

WORK SETS:
245x3
280x3

TUESDAY-CONDITIONING
100 kettlebell swings (16kg)
5 minute tempo run (20 on/10 off) - 4 incline/8.5 mph

WEDNESDAY-UPPER BODY
Kettlebell clean and press (20kg) - 3x8
Pullups
Elevated pushups
TRX rows
Kettlebell armbars
Turkish getups

THURSDAY-CONDITIONING
Same as Tuesday

FRIDAY-DEADLIFT

WORK SETS:
300x3
340x3
390x3

ACCESSORY WORK:'
Good mornings(ssb) - 145lbs, 5x5

Last Week (11/5-11/10)

I was slack last week about posting, so now I have to try and remember everything I did throughout the week. First, I started a new cycle, so my new squat and deadlift numbers are 350 and 430. Second, we got a new safety squat bar, so I started my new squat cycle with it, and it's been pretty tough. Apparently I have some weaknesses that I need to start bringing up.


MONDAY

SQUAT (ssb):
225x5
260x5
295x3 (Like I said, squatting with this bar is tough)

Did some goblet squats with a 28kg kettlebell for assistance work.

TUESDAY

CONDITIONING:

20kg kettlebell swings - 3x20

Tempo runs (treadmill at 4 incline/8mph) - 5 minutes, 20sec on/10 sec off

WEDNESDAY

UPPER BODY:
Kettlebell clean and jerk 20kg - 3x5
Pullups
Pushups
Turkish getups
Kettlebell armbars

THURSDAY

Same as Tuesday

FRIDAY

DEADLIFT
275x5
320x5
365x5

Did some kettlebell swings and pistols.

Deload Week

Last week was a much needed deload week. I also started bringing up my conditioning again.

MONDAY
Squat:
135x5
170x5
200x5

TUESDAY
Conditioning:
100 kettlebell swings (20kg)
Tempo runs (treadmill: incline-4, speed-8mph) - 5 minutes, 20 seconds on/10 seconds off

WEDNESDAY
Turkish getups (16kg kettlebell) - 6 per side
Pullups
Pushups
Kettlebell armbars

THURSDAY
Same as Tuesday

FRIDAY
Deadlift:
165x5
210x5
250x5

Good mornings (ssb) - 3x5 (135lbs)
100 kettlebell swings