German Volume Training - Arms/Shoulders...

A-1 Close Grip BP - 6x10@135/3x10@155
A-2 Chin Ups - 6x10@10lbs/3x10@15lbs
DB Shrugs - 3x8 @ 115lb
B-1 Cable Lateral Raises - 3x8 @ 20/25
B-2 Seal Rows - 3x8 @ 40lbs

Cash Out:
OH Plate Raise - 3x10 @ 25lbs
EZ Bar Curls - 2x25 @ 35lbs (Wide/Close)

Friday the 13th....

Ten rounds of:
13 Chin Ups
13 Kettlebell Figure 8/Hold (35)
13 Close KB Push Up
39:39 rx

Max Chin-Up, Max Bench, & "Annie"...

1. Weighted Chin-Up
1-rep Max - 132#

*I was pumped to get this. Never attempted this much before.

2. Bench
1-rep max - 235#

*Doing "Murph" on Saturday (200 push-ups) did not help my bench #

3. "Annie"
50-40-30-20-10 reps for time of: 13:47
Double Unders
Abmat Sit ups
 
Working on my double unders bgit time.

My CNS is fried!

German Volume Training...

I decided to switch to from Escalating Density Training (EDT) to German Volume Training for the next couple of  months or so.

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

Check out more: German Volume Training

My training looked like this:
Kettlebell Incline Press- 24kg bells - 10 sets of 10 - 100 reps
Chin Ups- Bodyweight - 10 sets of 10 - 100 reps

I finished with:
Double Kettlebell Swings - 24kg bells- 2 sets of 10 - 20 reps
One Arm KB Rows - 32kg bells - 2 sets of 10 each arm - 20 reps each arm

EDT with Kettlebells, Barbells & Bodyweight...

My training look like this today:

PR One - 10 Minutes:
Incline Bench Press - 135lbs - 40 reps
Snatch Pull & Press - 24kg bell - 40 reps

3 Minute Rest

PR Two - 5 Minutes:
Chin Ups - 45 reps
Dips - 45 reps

I added 20 more reps from last time to make it 170 reps in 15 minutes work. That equates to a 13% increase in volume over the same work time.

"325"...Good Times!

My training looked like this today:


10 x 10: Two handed swings (48 kg bell) - 100 reps

10 x 10: Chin-ups (body weight) - 100 reps

10 x 10: Explosive KB push ups - 100 reps

• (this requires you to do a push up with one hand on the bell and one on the floor – then explode so that the other hand lands on the bell in the push up position for the next rep)

I finished with:

Handstand Push Ups - 5x5 - 25 reps

I am fried after this one!!