Neighborhood Ninja!

1/6/11

AM

OH Squat Warmup

- 135 x 5

Deadlift

- 315 x 5

- 325 x 5

Incline Bench

- 200 x 5

- 200 x 5

Pull Ups

- +50 x 5

- +50 x 5

BB Curls

- 105 x 5

- 105 x 5

Hang Power Snatch

- 95 x 16, 4

Standing Ab Wheel Roll Out

- 7

Felt much better. Feel like I'm getting used to lifting weights again and starting to recover from the previous workouts even though I haven't taken a rest day yet. The deadlifts felt the best they have all week. Felt stronger on incline bench today than I did on flat bench yesterday. Looking forward to taking the next three days off and seeing how I feel on Monday.

Couple more notes.

- Trying to stay with double overhand grip on deadlift as long as possible. So far I'm still using it with the hook grip. I'm also using baseball gloves to lift in because the Y does not allow the use of chalk

- I use lifting straps on the hang power snatches because I don't want a fried grip to be the limiting factor in that.

PM

Run

>1/8 mile sprint - :36

>1/8 mile sprint - :36

>1/8 mile sprint - :37

>1/8 mile jog: - :47

Notes:

- I say (>1/8 mile) because I use the circle that my house is on as a track and it is slightly over an eighth of a mile around. I figure if I can get down to running around it in 30 seconds then I'll be doing pretty well toward my goals.

- I use a walking start on all my sprints.

-------------------------------------------------------

I am using this program through for the month of January to regain some strength that I've lost. It is inspired by a 40 day program by Dan John from T-nation. In February I will be relocating and at that point I will move to a program of my own design that will incorporate some more specific things to reach all those level 3 goals.

Goals for all lifts in this program before I leave.

Deadlift: 405 x 1

Incline Bench: 225 x 5

Pull up: +75 x 5

BB Curls: don't care

Hang Power Snatch: 135 x 20

Back Squat: 350 x 1

- back squat is not a part of this program, but I feel like if I can hit the deadlift goal, continue with the overhead squat warmups and progress on the sprint work, there's no reason I can't hit 350 x 1. It's not that high of a squat for me and it would really just be regaining of strength, so I don't think it's unreasonable.