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Luis’ Training Log

Thursday, December 7.

Axe: 28kg; h2h swings 10 minutes

Played around with some 1/2 snatches @28kg. The overhead lockout still bothers my left elbow. Snatches felt strong though.


Taking it light this week before starting my 5x5 Reload cycle on Monday.
 
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Monday, December 11.
Axe training: 15 minutes total
5 minutes warm up h2h swings 28kg
10 minutes, 1/2 snatches 28kg, 2 every :30.

Elbow felt good today.

Starting 5x5 Reload Cycle:

Deadlift Heavy (270) 5x5 (20 Pound jumps each week)
Bench press Light (150) 5x5

Specialized Variety lifts

Romanian Deadlifts (185) 5/2
Penlay rows (185) 5/2
 
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Thursday, December 14

Morning Session: 20 minutes Axe h2h swings + 1/2 snatch, and some reverse 1/2 snatch. Made it to about 8 minutes performing 4/:30. Then had to switch EMOM. Played around with reverse 1/2 snatches. Elbow is still feeling good.

Evening: Zercher Sq Heavy (230) 5x5 (15 pound weekly jumps)
Military Press Light (110) 5x5

Specialized variety: Safety squat bar squats 5/2 + body weight pull-ups 5/2
 
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Friday, December 15. Rest (Active Recovery)

Saturday, December 16.

Military Press Heavy (130) 5x5 (5 pound weekly increases)
deadlift Light (280) 5x5

Specialized Variety: 36kg 2 sets of 5 + 3/3-5 ab wheel roll outs. (3,4,5) not quite ready for hanging leg raises. I need to put some time into the progression to build up to them.
 
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Tuesday, December 15.

Morning Session: After 6 weeks of Axe, I'm switching to 6 weeks of Speed Metal.
Emom 5 reps of 1/2 snatches+ reverse 1/2 snatches for up to 30 minutes. (performed 14 minutes today.)

Evening session:
Deadlift Heavy (290) 5x5
Bench Light (150) 5x5
S.V: Romanian Deadlifts (185) 2x6; Pendlay rows (185) 2x6
 
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Saturday, December 23.

10x10 1h swings 32 & 36kg(32,32,36,36…) finished in about 23 minutes. 1.5-2 minute rests between arms.

Military Press Heavy (135) 5x5
Deadlift light (270) 5x5(2,3,2,3,2,3,2,3,5) saved a lot of energy this way for a nice light deadlift day.
S.V.
Ab wheel 2x6
Single arm Kb military press. 36kg 2x6
1 arm kb press 36 (1,2,3)
Second set (44kg*1, 40x2, 36x3)

Carry medley
135 pound keg 20 meters
Husafell stone (100, 150, 200)20 meters
Farmer handles with 180 pounds in each hand 20meter. 2-3 rounds
 
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Monday, December 25.

Morning session: Speed metal 18 minutes
1/2 snatch and reverse 1/2 snatch 24/28kg.
5reps emom for 90 total. Performed 1/2 snatches with 28kg and reverse have snatches 24. Last 4 minutes I was able to do 20 full snatches with no elbow pain or discomfort!

Evening:

Deadlift Heavy (310) 5x5
Bench press light (150) 5x5
S.V.
Romanian deadlift 3x5
Pendlay rows 3x5 (185)
 
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Monday, January 1.

Morning Session: Speed Metal 22 minutes
Performed 110 snatches. Performed 40 full snatches. The rest were 1/2 and reverse 1/2 snatches. Elbows still feeling good! 24kg

Evening: Deadlift Heavy (330) 5x5
bench light (150) 5x5
S.V.
Romanian deadlift
Pendlay row (185) 3x6
Dumbbell floor press 3x6 (50)
Dumbbell rows 3x6 (40,45,50)
 
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Tuesday, January 2.

Weighed myself this morning. I was 221. After four weeks of Reload, I’ve gained about 6 pounds. Going to have to scale back my eating a bit to be under 220 for Sfg 2 at the end of April.

Bench Heavy (180) 5x5
Zercher Sq light (215) 5x5
Dumbbell bench 3x6
Ab wheel 3x3-5
 
Luis T. Gonzalez said:
Tuesday, January 2.

Weighed myself this morning. I was 221. After four weeks of Reload, I’ve gained about 6 pounds. Going to have to scale back my eating a bit to be under 220 for Sfg 2 at the end of April.

Bench Heavy (180) 5x5
Zercher Sq light (215) 5x5
Dumbbell bench 3x6
Ab wheel 3x3-5
Click to expand...
Instead of the scale, what does the mirror say.
 
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