January 30, 2012 Lower / Heavy WHARGARBL 500 lbs. deadlift

• Deadlift: 410*3 440*3 480*2 NEW PR!! 500*1 NEW PR!!
• Hanging Power Cleans: 185*3 195*2-exhausted 135*8
• 28kg mb swings - double mini-banded:  25, 25

WHARGARBL.  Figured I'd break my PR today since I got 475 last week for a double breaking old pr by one rep.   I had intended to take a vid when I broke 500, but it came up a bit faster than I anticipated. I'm back up to 199 lbs and wanted to get 500 before I hit 200 lbs, so I just went for it.  I figured screw it, I'll get 500. Locked that sucker out, growled a victorious "FUCK YEAH" and dropped the weight on the floor sending out a shockwave through the gym that vaporized any curlbro in a 2 mile radius. Felt fucking awesome. I'm working up to reps at 500, I'll make a video then. Power cleans after I had no hip drive left, so I dropped the weight and just put in some reps. Finished my posterior chain beat down with an old favorite, mini-banded KB swings. 

October 17, 2011 Upper

• Bench Press: 280*3+2 285*2+1 270*2+1 265*2 225*8
• Pullups: 75*2 75*1 65*3/BW*6
• Push Press: 185*3 205*2 215*1
• 24kg kb swings: 35

Bench is going well, got some good forced reps with a great spotter.  Pullups going well too.  Push pressing added some more weight on, and then finished with some metabolic stuff (swings). 

September 11, 2011 Conditioning

• 28kg double-banded kb swings: 30, 30
• 7kg mb slams: 60, 40
• 30" seated box jumps: 30
• Plyo Bench Pushups: 7, 5
• P.U.P.P.: 2:02
• Shoulder-Touch Planks

nothing exciting here, wanted to hit a lot of different areas for this session so I kept it brief apropos sets of each movement.  

August 28, 2011 Conditioning

• Double mini-banded 28kg KB Swings: 30, 26, 21
• 36.5" Plyo Box Jumps: 30
• 36.5" Seated Plyo Box Jumps: 15
• Paloff Presses: 60*2
• Side-Plank Cable Rows: 30*10
• Ab Wheel: 10, 8

So I put 3 25 lbs. plates under each leg of the tall box before stacking the small box on it.  I got onto the box fine, except for one time when I banged my left knee under it and left a cut on it. I was only clearing it by maybe a half inch though. Going to need to stay at this level for a few weeks before I think of going to 37.5 or 38".  Rest went well.  

August 21, 2011 Conditioning

• Double Mini-Banded 28kg KB swings: 30, 25, 20
• 34" Plyo Box Jumps: 30
• 34" Seated Plyo Box Jumps: 20
• Rope Slams: 30, 30, 30
• Paloffs: 60*2

Good session, haven't had a Sunday conditioning session in quite some time. Thoroughly enjoy the kb swings.