OK, let's give it a shot.

[Melody]

So I don't tend to post many training logs, but a few people mentioned that I should post one here, so I will from time to time as my schedule allows.


Today is my "off day" inasmuch as I have one. I did 500 nonstop one-handed 16kg kettlebell swings (I do a lot of these; it helps with my deadlift strength, I've found, and helps my grip a lot, too; 16kg is quite light for me so I do it on my "rest days" just to get moving. I like to alternate light/high volume swing days with heavy/lower volume swing days, like this: https://www.youtube.com/watch?v=kb36Of0f_KI ), a few weighted dips (10kg, 16kg, 20kg), and a few easy deadlifts (145lbs, 165lbs, 185lbs). Didn't do more than one or two reps of any of the exercises; just wanted to move a bit.


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[Melody]

I've not been consistent at posting these. I'll do my best, though.

Monday was:

5 rounds:
DL, 145lbs x 5
Pullups w/ 12kg added x 3
Overhead presses w/ 16kg x 5 per arm

Then 3 rounds:
Evil Wheel rollouts from toes x 5
Hanging leg raises, ankles to bar x 5
Full situps with two 16kg bells in rack position x 5

************

Yesterday was "fun day." Ran some short bleachers, played on the monkey bars at the playground, did windsprints with my dog.

*************

This morning:

4 rounds total:

Front squats, 5 x 105lbs, 5 x 115lbs, then switched to back squats, 5 x 125lbs, 3 x 125lbs
Pullups, 1 x 20kg x 2, 1 x 16kg x 2
One-arm bench press, 16kg x 5/arm
Unsupported bent-over rows, 24kg x 5/arm.

followed by 3 rounds:

Evil Wheel rollouts from toes x 5,
Handstands against wall for 30 sec,
skills practice for elbow levers and hanging back levers.

[Hiking Fox]

Good luck with this!

[Linnéa76]

Weighted pullups, nice!

[Melody]

This morning's work: 3 rounds:

DL, 205lbs x 2, 225lbs x 1, 225lbs x 1;
pullups, 20kg x 1, 16kg x 1, 16kg x 1;
OH presses, 20kg x 2/side.

After: some isometric DL work, handstand practice, hanging leg raises, 1 24kg TGU.

Hoping to do some steel bending at some point if I can get to the hardware store.

[Melody]

Sunday: 3 rounds:

125lb back squat x 5,
weighted dips w/ 20kg x 3
unsupported bent over row @24kg x 5/arm.

Yesterday: 50 pullups, 50/arm 14kg MP in 25 minutes.

Today:
one round, 5 each, hanging leg raises (ankles to bar), wheel rollouts from toes, weighted situps with two 16kg kettlebells in rack position.
About 1 miles' worth of stair-climbing.
Looped a 1/2" x 4' steel rod.

[Melody]

Today: Lots and lots and lots of corrective and mobility work on my pelvis and spine, followed by 3 easy GTG rounds of: dbl 12kg MP x 10, bw pullups x 5, dbl 12kg squats x 5, 12kg TGU x 1/1. Might try to attack a white nail later and see how it goes.

[Lordmuppet]

get thee on the Strength table!

[Melody]

2 out of 3 on the strength table now.

[Melody]

Tapering off very heavy lifting (esp. hip hinges) and concentrating on mobility and correctives right now to correct the right lean I have when I deadlift and squat. But I hope to be lifting big numbers again in a few weeks or so.

Aug. 7: Tons of mobility stuff, dragon flags, hanging leg raises, wheel rollouts from toes, double 16kg rack situps, 5 rounds of 20 easy 14kg snatches, handstands, headstands, tumbling, rolling and a nice walk in the sand with Her Royal Dogness.

Aug. 8: Mobility drills and correctives + 4 rounds: 16kg one-arm bench x 5/5, 60lb one-arm bent-over rows x 5/5, 165lb DL x 5.

Aug. 9: mobility, correctives, and 3 rounds of 1x1 16kg TGU's. And that's all.

Aug. 10: correctives/mobility plus 4 rounds: bw chinups x 5, 10kg pistols 3/3, one-arm pushups 3/3. Handstands and tumbling.

Today: Back squats: 125lb x 5 x3; 145lb x 5 x 1. One arm bench: 16kg x 5/5 x 3; 20kg x 3/3 x 1. Neutral-grip weighted pullups,16kg x 2 singles x 4. Correctives and mobility drills. Plus an afternoon of rocking the face off of N. Hollywood with my band.

[Lordmuppet]

2 out of 3 on the strength table now.

i saw good stuff!

[Melody]

3rd one up now. Think I will be upping those numbers soon.

[Melody]

Monday: Mobility/correctives, dragon flags, HLR's, wheel rollouts from toes, handstands.

Tuesday: 3 rounds: barbell bench, 95lbs x 1, 100lbs x 1, 100lbs x 1; bw pullups x 5, bw pistols x 5/5

Wednesday: a little front lever practice, a set of 5 55lb barbell C&J, a set of 10 55lb Zercher squats, a set of 2 unbeautiful 26lb barbell bent presses per arm, all interspersed with 3 total sets of 16kg TGU's 1x1. Mobility, correctives, and some tumbling afterwards.

Thursday: Front lever practice, then 3 rounds: back squats (155lb x 4, 135lb x 3, 125lb x 5), 12kg weighted pullups x 2, 20kg combo MP/push press x 2/2.

Today: just some playtime. Weighted dips: 16kg x 3, 12kg x 5; bw pistols 5/5 x 2; bw commando pullups, 3/3 x 2, some one-armed hanging L-sit practice, L-sits on kettlebells, dragon flags.

[Melody]

I have been really bad about keeping this up here! :-/

8/20/2012:
Mobility and correctives plus 4 rounds: 16kg pistols 2/2; 16kg weighted pullup x 1 immediately followed by 16kg chinup x 1; 16kg one-armed military presses 5/5.

8/23/2012: 12 easy rounds: double 12kg MP x 5, bw pullups x 5.

8/24/2012: Mobility/correctives, headstands, 2/2 16kg TGU, hanging leg raises, front lever practice, wheel rollouts from toes, dragon flags. Working on light (dbl 8kg) overhead squats. I really suck at them. This will be a focus of mine for a little while.

8/27/2012: 4 rounds: 125lb back squats x 5, 95lb bench press x 1, neutral-grip 12kg weighted pullups x 3 plus mobility/correctives. Later: 4 singles of hand-thigh lifts @ 365lbs.

8/28/2012: Knees-up partial DL's from 235lbs-275lbs

8/29/2012: mobility/correctives plus 3 sets 275lb knees-up partial DL x 3 followed by 3 rounds: 24kg batwings x 5, 8kg weighted chinups x 4, 12kg pistols x 3/3, one-arm pushup practice x 3/3. Hardstyle abs planned for later!

8/30/2012: Dbl 16kg press x 3/ 10 rounds; 1 set 325lb hand-thigh lift x 3.

Today: Mobility/correctives, 255lb partial DL x 3, dragon flags, hanging leg raises, Janda situps, handstands, wall sits, overhead squat practice, front lever practice, a few single weighted pullups with 16kg.

[^toby^]

lever!