I have been keeping my own journal for the past 10 years. But, I have been slacking with my training since I got married in October. So I am hoping that by doing this I will hold myself more accountable. And also get some feedback to help me improve.
Goals: I want to maintain my "raw" powerlifting strength while preparing for the Russian Kettlebell Challange in September.
To do this I need to increase my work capacity and drop body fat. I would like to walk in at 205lbs. My current weight is around 230lbs.
I have spent the past 8 years training using the conjugate method. I am a drug-free lifter so I have had to cut the volume of a typical "westside" template. But, I have become very good at doing singles (cause I like them) and really bad at anything over 1 rep. I suck at 5's.
I am doing a modified 5/3/1 with a focus on kettlebells and conditioning as my assistance work.
Day 1 2/15/2010
A1 - KB swing 24kgx4x25
B1 - Goblet Squat 24kgx3x15
C1 - Ab wheel roll out 13 and 10
Day 2 2/17/2010
A1- KB Bottoms up press x 5, x6, x 7, x 8 x 9 x10 L/R
A2 - Pull ups 8,6,6,5,5,5,
B1 - Renegade row 16kg 5x5 L/R
C1 - ez bar culr 85x6,8,6
D1- trx ext 2x25
Day 3 2/19/2010
Fat Bar Deadlift
Sledge Hammer 30sec on 15sec off X 8
1min on 30 sec off x 4
Day 4 2/20/2010
Bottom position bench with Spud straps. On chest 275*3, 295*1 315*1 335*1 340*1
Pull up weighted 25*1
1 arm KB Press 24kg*3*8
Face Pull w/TRX 2*25