277.6

The weight is still coming off. 26.4 lbs this year so far. And atleast another 45 or so more lbs to loose. And it has been mainly from doing weight watchers 5-6 days per week. My cardio has not started yet. I tried to start the kettlebell race but my wrist is still really sore and because of the weather my training partner has not come over in 3 weeks. Not a good excuse but i used the last couple of weeks to do alot of steel calibrating so that really is a workout in itself.

Did a couple of cert bends last night. And i plan on doing a couple more this weekend. Then my goal is to start a rigorous workout cycle on Monday. For 1 month, all out. And see what happens.

My Plan: Mon - Fri

AM:
Snatches - maby with the treadmill, maby just for volume
ISO's - bending iso's 5 sec hold on 6 different pcs pre kinked to different angles
Axle DL - 5 reps increasing 5 lbs per day (Starting at 200 lbs)

PM:
DL - 5 at set weight and 5 at 90 % of starting weight with a 5 min rest inbetween. All DO to work my grip also
ISO's - yes 2 times per day
Monday PM (on top of usual workout)
Kettlebell Snatches w/ 24 kg - 15 sec on 15 sec off (VO2 Max) - Increased by 2 sets every Monday
KB Presses w/ 32 kg - Easy day - Same ladder i have been climbing for 3 years
2 HP - warm up and then sets of 3 - same as a couple of weeks ago
2" V-bar - just keep adding weight until i can not pull anymore

Thursday PM (on top of usual workout)
Kettlebell Snatches w/ 24 - same as Monday
KB Presses w/ 32 kg - 1 rung harder then Monday
2 HP - Same as Monday but sets of 4
Rolling Thunder - Just keepp adding weight

*** 1" V-bar with alternate with 2" every Monday
*** 3" dubb bell handel will alternate with Rolling Thunder every Thursday

I will be a monster after a month if i can keep up this pace. Lets see!!!!

Snatches at lunch time

5/5 every 1:30 for 10 sets w/ 24 Kg
- 100 reps @ 24 kg (53 lbs) = 5,300 lbs

total = 9,116 lbs

Started the snatch Race to 1 Million yesterday

Yesterday snatches
15:15 Vo2 Max w/ 24 kg for 12 sets of 6
total of 72 reps = 3,816 lbs
- Done in the begining of the workout

Warm up
5 reps of 200 on my 2" Axle
- I plan on adding weight every week, just to get some thick bar work
- i really should do this as 3 sets of 3 maybe?

Snatches (See above)
- seems to be good before pinch & presses

Presses w/ 32 kg
2,2,2,2,1
- felt a little heavy today

2 HP
6 @ 50
3 @ 70
1 @ 90
1 @ 115
14 @ 135 (3,3,3,2)
- the weight was 5 lbs too heavy for the last couple of workouts, i re weighed the set up today
- Tough, but i made it. I think i can still add again next week, we will see

Bending
14-1/2" x 7/16" Zinc Plated Brace bend
Failed, got a pretty good wobble, thats it

281.8 yesterday

lost another 3 lbs last week. So i am very happy with my weight loss. It's odd because my cardio is still in the early stages. The VO2 Max snatch workout is minimal, but i am doing weight watchers for 5 days per week. last year part of my problem was that i was only doing it 4 days so this extra day of being good really helps. basiclly i follow the points from Sunday to Friday morning weigh in. what i should do is be good on Fridays also and weigh in on Saturdays but the weight is coming off fast enough right now, and if i make it too hard to follow i will quit like i usually do

Thursday workout

VO2 Max snatches w/ 24 kg
15:15 for 10 sets / 6 reps per set
- getting up there and still feeling pretty good
- seems to workoput pretty good as a warn up before the grip stuff also

Press ladder w/ 32 kg
3,3,3,2,2
- that 3rd set of 3 was tough. i really need to get the 3rd day per week into this cycle!!!

2 HP
50 x 6, 70 x 3, 90 x 1, 120 x 1, 135 x 14 (4,4,4,2)
- the last set is getting tough, next week at 140 may be our max for the 14 reps
- i'll only add the 5 lbs per week if i can get the 14 reps as 4,4,4,2
- most of the reps were still regrip, i cant do 4 without putting it down

ISO's with IM wraps. Not supposed to be ISO's but i tried to bend an old Bastard from 30 degrees and it only made it to 35 degrees.

Did 2 hits after that and i never moved again

IM wraps with pcs pre bent to 30 degrees
3 pcs 1/4" x 7" crs
1 pc 1/4" hex x 7" crs
1 pc 1/4" hex x 6" crs
3 pcs 60d nails

Bare Hand
1 pc of 3/16" x 6" crs (160 lb)
*** DU worked the best but i had to keep moving it to different positions because it hurts. So all of the positions were modified at best.

Not much bending but i am trying to do something atleast every other night to get back on track and kill some big stuff this year

cutting the heads off the nails with my new (craigs list special) 48" bolt cutters works great, it really cuts out all the wrapping time that i hate