Tom's training log

[tom]

Hi all,
Easing back into training after having a month off.

3 x 10 L/R 32kg cleans
4 x 5 L/R 16kg windmills
5 x 3 L/R 16kg bottums up press

Tom

[tom]

GTG today

Singles of one arm pushups and pistols
They are coming along nicely.

My goals are 20 each leg and 15 each arm.

Still going :)

[tom]

5 rounds high intensity

2 pood swings x 20
pushups x 20

My conditioning is not that good, that was pretty tough for me, having a month has really knocked me about, but I dont think it will take long to get back to how I was feeling before. I think I need to train in the AM.

[imported_Rick]

Just ease back into it. Give yourself at least a week of relatively easy practise before you ramp up the intensity.

[tom]

I will take your advice rick.

Today just stretching and situps. My hammies felt a little tight.

[tom]

Keeping it really light, didn't record reps or sets

time approx 20 mins

a few rounds of

Military press 1.5 pood into a windmill.
bottoms up press 1 pood

[tom]

Felt okay today kept it light but a bit more volume

Warmed up with some 1 pood snatches

5 x 5L & 5R 1.5 pood snatches
6 x L & R Clean & Press (Grind) 1.5 pood
3 x 2L & 2R Windmills 1.5 pood

warmed down with some under the leg pass and pistols.

Very typical, by sunday I will be able to restart training properly and I am going away for a few weeks. Good time to test naked warrior I guess.

[tom]

Im back!

once again easing back into training, my aim is to start off with 2 lifts, pullups and press, keep the volume light and add a couple more exercises and increase the volume over a period of time

Mon
Pullups 7, 6, 5, 4, 4

Press 24kg 3LR, 3LR, 3LR, 3LR, 3LR (Slight assistance from the knees to focus on the negative)

Situps 3 sets.

Tue

Pullups 7, 6, 5, 4, 4

Press 32kg 1LR, 1LR, 1LR, 1LR, 1LR (Slight ass. with knees)

Wed

Pullups 7, 6 (Drop volume on wed)

Press 32kg 1LR, 1LR, 1LR (knee assisted. ) I feel pretty close to pressing it, will try next week. Next week I am going to add snatch. Also buying a barbell to deadlift so I can enter the next TSC.

[tom]

Thurs
Pullups 7, 6, 5, 4, 4

Mil Press 24kg 3LR, Static press 32kg, Push press 32kg 2L3R

Leant back into press and put a bit of pressure on my lower back, not so good, squeezing glutes helps but I think I need some extra back strength from deadlift.

Friday

Pullups 7, 6, 5, 4, 4

24kg Push press 8LR Mil Press 1LR x 4(SLooow) killer!

Not quite sure how I am going to add snatch in yet, hopefully I wont have to re-structure my workouts..

[tom]

Pullups 8, 6, 5, 5, 4
increased volume by 2 for the week.

Static press 32kg, very close to MP on right.
Push Press 2LR, 2LR, 1LR, 1LR

I got a oly barbell on the weekend just need some plates and I can start deadlifting.

I will start snatching on tuesdays and fridays.

[imported_Rick]

Add a little side bend to your press Tom, and you should by able to MP it.

[tom]

Awesome I will give that a go.

I need to find some good weight discs as well.. anyone got any good links for rubber coated oly weight discs ?

[tom]

Last night gave the side press a go with success
32kg 1LR

Today
Pullups 8, 6, 5, 5, 4

32kg MP (Getting stuck at the half way mark)

32kg side press 1LR x 2
Left is not as good as right, I think I need to do some windmills maybe before my pullups.
32kg Push press 2LR

bring snatches in now, low low volume to start off with.

24kg snatch 15LR, 10LR, 5LR

I noticed I was dropping the bell too low, makes it much easier keeping it up higher when swinging down.

[imported_Rick]

Nice SP Tom.
Try posting your request for bumper plates in the training section.

[tom]

Wed (Light)

pullups 8, 6

Mil press 24kg 4LR, 2LR


Thursday

Woohooo! Mil press 32KG 1R!!, failed on the left, very suprised because I've been feeling sick since last night.

Pullups 8, 6, 5, 5, 4

Side press 1LR - Very taxing

Push press 1LR, 2LR, 1LR

I have to really focus on my form on the left to get it up to speed, I think next week I will be able to press it on the left too!

[imported_Rick]

As Pavel would say "Manly!"

[tom]

:)
I think the side press is awesome, it can be so taxing when you go slow.

We need an australian kettlebells video, use the word 'cobber' instead of comrade. would be an instant success in america. Gold I tell you rick.

[tom]

Pullups 8, 6, 5, 5, 4

Pushups 20 x 2

Shoulders a bit sore today so no Mil Press and kept it light.

[tom]

Mon

Pullups 9, 8, 7, 6, 5

32kg Side Press 1LR x 3
32kg Push Press 2LR

Tue

24kg snatches 20 x 5 (10L, 10R)

My goal is to increase volume by 20 each week after seeing how I recover the next day.. will be fine with the lower volume, but once it gets higher hopefully I will adapt ok.