Training Week, November 8, 2009
By Sandy Sommer RKC on Nov 14, 2009 in Sandy's Journal, Training Tips & Tricks
Looking forward to a good, solid week of effort and results.
- Sunday: 56 minute Primal Walk, average heart rate, 63%. Beautiful weather and it was nice to get out and get some low heart rate cardio in. Later on, while watching football I did 10 sets of 1 8 kg kettlebell pistols on each side for 20 total reps.
- Monday: AM weight 184.6 lbs., 4 ladders with 3 rungs, 32 kg kettlebell clean and press, 48 total reps. 120 one handed 32 kg swing
- Tuesday: 5 sets of 5 back squats, 135 lbs. Just got Pavel’s new book, Power To The People Professional and am going to add the squat to my repertoire. Haven’t done back squats in years. 4 ladders with 3 rungs on Tactical Pull Ups.
- Wednesday: Wasn’t feeling it so I took a day off. Hadn’t done that in some time so I didn’t feel terrible about it.
- Thursday: Dead Lift session 1x 135, 185, 225 warm up. 1 x 5 reps, 275 work. Felt pretty excellent today. Really focused on the grind today. Picked up some great tips in Power To The People Professional
- Friday: 4 ladders with 3 rungs Tactical Pull Up. 5 x 5 28 kg kettlebell clean and press, r and l. 100 28 kg kettlebell swings. 5 x 5 deep ass to ankle squats with 145 lbs.
- Saturday: Viking Warrior Conditioning, 37 work sets.
Solid week of training. Interestingly, I didn’t get any muscle soreness from doing back squats this week after not doing them for eons. I didn’t use heavy weight at all as I want to groove the proper movement pattern and worry about the load later. As I’ve said before, first movement then strength.
Working my way to a year end 1 RM of 365 in the dead lift. Goal is 415 by the April Tactical Strength Challenge.
Please leave any thoughts or comments and I’ll be glad to get back to you!
Train with Purpose,
5 Comment(s)
By Brandon on Nov 14, 2009 | Reply
Nice week! We have similar goals – except I’m shooting for a 400 deadlift.
By Mike T Nelson on Nov 15, 2009 | Reply
Nice work Sandy! Excited to hear how this past week went for you and any new PRs!
Rock on!
Mike T Nelson PhD(c)
http://www.ExtremeHumanPerformance.com
By Sandy, RKC on Nov 15, 2009 | Reply
Brandon, Thanks for the kudos! Glad we are on the same page for dead lift. I’ve been making pretty decent progress. Started up again in July.
By George on Nov 16, 2009 | Reply
Sandy,
Awesome to see you hitting good ol’ fashion back squats! Watch that deadlift soar from doing these! One thing I’ve done in the past year or so is squats using either a safety squat bar or a Manta Ray. The reason I did this was beacuse it puts less strain on your shoulders but what it does do is force you to do is a “high bar” squat thus forcing your back to get stronger since you have a leverage disadvantage. This and the swings I feel have greatly increased my raw deadlift. Just my 2 cents. Nice work!
By Sandy, RKC on Nov 16, 2009 | Reply
Thanks George,
I’ll have to check out the “Manta Ray.” Glad to see you are making great progress towards the Spring 2010 RKC!
Train with purpose,