24/09

[Pullups w/ 40kg x 1 x 4
3 minutes rest]

4x
[30 swings w/ 40kg
1 minute of: jumping jacks, mountain climbers, squat thrusts, jogging]

20/09

[One arm Rows w/ 40kg x 1 x 5
Yielding negative (2sec) MP w/ 40kg
1 minutes rest]
4x
[20 swings w/ 40kg
1 min of: jumping jacks, mountain climbers,
burpees, jogging]

18/09

[pull-ups w/ 40kg x 1 x 3
3 minutes rest]
4x
[20 swings
1 min of: jumping jacks, mountain climbers,
burpees, jogging]

Singles, Pre-departure CNS prep Day 4

PU w/ 32kg x 1
[Clean w/ 40kg x 1 (16+24kg, L&R) x 4 sets
PU w/ 42kg x (1,1) x 4
2 minutes rest]

Swings w/ 40kg (16+24kg) x 10 (L&R)

Singles, Pre-departure CNS prep Day 3

Pull-up 1 RM Test:

32kg x 1
3 minutes rest
40kg x 1*

NOTES:
*: Nearly got two reps, my chin cleared the bar, but my upper chest/neck didn't touch it.

Singles, Pre-departure CNS prep Day 2

[Rv Grip MP w/ 52kg x (1,1) x 5
PU w/ 35kg x (1,2)x 5
1.5 minutes rest$

Kenneth Jay VO2 Max protocol test with 32kg
(Single arm swings alternating arm each minute)

1st minute: 10 swings
2nd minute: 12 swings
3rd minute: 15 swings
4th minute: 20 swings (max)

Singles, Pre-departure CNS prep

[Reverse Grip MP x (1,1) x 3
PU w/ 35kg x (1,2) x 3
1.5 mins rest]

NOTES:
-Leaving in approximately 1 week.
prepping the CNS for larger loads (40kg), so lot's of singles
while staying relatively fresh.
-This will also allow my body to recuperate from the CNS
taxing deadlift workout a couple of days ago.

Deadlift Meet Day

Last time to deadlift heavy before my stay in Canada. Better make it a good one. It was :-)

Me and a weightlifting buddy used the Charles Poliquin warm-upprotocol to make sure to get the most out of this meet.

Here's what I did:

2x
[4x62kg
10 seconds rest]
3x102kg
30 seconds rest
2x122kg
1 minute rest
1x132kg
2 minutes rest
1x136kg
2 minutes rest
1x142kg
3 minutes rest
1x152kg
4 minutes rest
1x162kg (PR)
4 minutes rest
1x172kg (PR)

NOTES:
-We used paralletes to rest the bar on so we could loop the kettlebell (32kg) around the center of the bar, using a towel as a wedge between the bar and the kettlebell.
We stood on 2 10kg rubber plates, which leaves us about 1-2" higher than an official height deadlift. (bar is 20cm from floor)
-Chalk proved to be very useful for maintaining a good grip. First time I used chalk and I liked it. Got the idea from Anthony DiLuglio's Minute of Strength newsletter.