SB Training Log

SB, AKA "Captain A-hole" has been training up a storm. He's dropped 4% bodyfat since starting biofeedback training. Way to go!!!

I know he has PRs in his training, but he does so darn much, it takes me awhile to do the comparisons. I will put the PRs in red. If any of you spot PRs, leave a comment so I am sure to catch them all. Thanks for your help!

Week 2
June 5:
Kettlebell bench press - 16 kg (both arms) 10 min, various reps, total volume 4,704;
Scorpions, plate curls - four reps;
High Pulls - 16 kg bell, 10 min, 1,088 each arm or 2,176 total volume;
Log rolls, double plate DL - 5 reps;
KB Butterfly press - 12kg bell, 10 min, 840 total volume;
Roll and stand - 5 reps;
Burpee/swing complex - 36 kg bell, 14 min.

June 6:
High pulls - 16 kg bell, 10 min, 1,104 right hand, 1,056 left, 2,160 total;
Kangaroo hops, Hindu pushups (10 reps) - 5 sets;
Jerks - 16 Kb bell, 10 min, 1,200 total volume;
Double plate deadlift, backward falls - 4 sets;
Swing/Burpee complex - 36 KB bell, 12 min;
Summersaults - 4 sets;
Squats - 20 KG, 10 minutes, 11 sets of 10, 2,200 total volume.

June 8:
Barbell dead lift - 165 pounds, 10 minutes, 15 sets of 5, 12,375 lbs total volume;
Cartwheels, grasshoppers - 5 sets;
Turkish get-ups - 16 KG, 10 min, 3 sets of 5 each side, 480 total volume;
Frog jumps, plate curls - five reps;
Snatches - 16 KG bell, 10 min, 46 reps right, 49 reps left, 1,520 total volume;
Crunches - 500;
Front summersaults - 5 sets;
Clean and Press - 16 KG bell, 10 min, 58 reps right, 55 reps left, 1,808 total volume.

June 9:
Hindu pushups, 8 minutes, 87 reps;
Squats, 24 KG bell, 8 minutes, 161 reps, 3,864 total volume;
Kangaroo hops, roll and stand, Lizard walk - 7 sets;
Two-hand swings, 36 kg bell, 8 min, 155 reps, 5,580 total volume;
Bear crawl, double plate deadlift, log roll - 4 sets.


Week 3
June 12:
Windmills, 12 KG, 9:30, 74 R, 69 L, 1,716 kg total volume;
Four sets crab walk, front fall;
Jerks - 16 KG each arm, 72 reps, 10 min, 2,368 total volume;
Four sets- scorpion, plate curl;
Rows - 24 KG, 91 R, 88 L, 10 min, 4,296 total volume;
Five sets- inchworm, backward summersault;
High pulls - 83 R, 80 L, 16 KG, 10 min, 2,608 total volume.

June 13:
Suitcase DL (bb), 50 lbs, 82 R, 79 L, 8 min, 8,050 total volume;
Four sets- Scorpions, bridges;
High pulls - 16 KG, 78 R, 76 L, 8 min, 2,464 total volume;
Four sets - Hindu pushups, log rolls;
Clean, squat, press - 20 KG, 36 R, 32 L, 8 min, 1,360 total volume;
5 sets - bear crawl, oven mitt swings;
Burpee/swing complex, 36 KG, 11:40.

June 15:
1 arm, 1 leg DL - 20 KG, 10 min, 85 R, 81 L, 3,320 total volume;
Five sets- lizard walk, plate curl;
Clean and press - 20 KG, 10 min, 54 R, 53 L, 2,140 total volume;
Five sets - 2 plate wrist roll, backward fall;
Squats - 24 KG, 10 min, 204 reps, 4,896 total volume;
Five sets - frog jump, front summersault;
Swings (2-arm heavy) - 36 KG, 10 min, 234 reps, 8,424 total volume.