Josh Hillis' Workout Log

200 snatches + some level 2 skills

Windmill 18lbs x 3L+3R
Side Press 18lbs x 3L+3R

Windmill (with Z ankle tilts) 18lbs x 3L+3R
Side Press (with Z ankle tilts) 18lbs x 3L+3R

Windmill 26lbs x 3L+3R
Side Press 26lbs x 3L+3R

Windmill (with Z ankle tilts) 26lbs x 3L+3R
Side Press (with Z ankle tilts) 26lbs x 3L+3R

Windmill 36lbs x 3L+3R
Side Press 36lbs x 3L+3R

Windmill (with Z ankle tilts) 36lbs x 3L+3R
Side Press (with Z ankle tilts) 36lbs x 3L+3R

Snatches 44lbs (20kg) x 5L+5R (10)
Snatches 44lbs (20kg) x 10L+10R (30)
Snatches 44lbs (20kg) x 5L+5R (40)
Snatches 44lbs (20kg) x 10L+10R (60)

HLR's 1/4 ROM x 3
Box Pistols w/44lbs x 3L+3R

Snatches 44lbs (20kg) x 10L+10R (80)
Snatches 44lbs (20kg) x 10L+10R (100)
Snatches 44lbs (20kg) x 10L+10R (120)

Tactical Pullups x 3
Box Pistols w/44lbs x 2L+2R

Snatches 44lbs (20kg) x 10L+10R (140)
Snatches 44lbs (20kg) x 10L+10R (160)
Snatches 44lbs (20kg) x 5L+5R (170)
Snatches 44lbs (20kg) x 5L+5R (180)
Snatches 44lbs (20kg) x 5L+5R (190)
Snatches 44lbs (20kg) x 5L+5R (200)


Curls 25+25lbs x 12
Band Tri Pressdowns Purple x 15L+15R

German Volume Training: Push/Pull

1.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

2.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

3.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

4.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

5.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

6.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

7.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

8.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

9.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

10.)
15° Incline Dumbbell Bench Press 40+40lbs x 10
Dumbbell Bent Over rows 40+40lbs x 10

Curls 25+25lbs x 10
Skull Crushers 15+15lbs x 12
Curls 25+25lbs x 6
Skull Crushers 15+15lbs x 5

Physical Therapy Stuff: Squats, Hip Abduction, Clams, Shoulder Posterior Capsul Stretch, External Rotaion.

25 Reps 53+52lbs Double Kettlebell Clean and Presses and Chinups

Swings x 10

Clean and Press x 4 (4 cleans between 4 presses) 53+53lbs (4)
Chinups x 5 (5)

Clean and Press x 4 (8)
Chinups x 4 (9)

Clean and Press x 4 (12)
Chinups x 4 (13)

Clean and Press x 4 (16)
Chinups x 4 (17)

C&P x 3 (19)
Chinups x 4 (21)

C&P x 3 (22)
Chinups x 3 (24)

C&P x 3 (25)
Chinups x 1 (25)

Total Two Kettlebell (53+53lbs) Cleans: 25
Total Two Kettlebell (53+53lbs)Presses: 25
Total Chinups: 25

The Plan

Workout #1:

German Volume Training: 10x10 Dumbbell 15° Incline Press and Dumbbell Row

Workout #2:

Snatch Volume Workout: 200 snatches

Workout #3:

Single Kettlebell Military Presses 5/3/1
Weighted Tactical Pullups 5/3/1

Double Kettlebell Military Presses 5x5
Chinups 5x5

Workout #4:

Snatch Volume Workout: 200 snatches

Workout #5:

Deadlifting 5x5

I never get to five workouts in one week.  This will probably be a 10 day rotation or something like that. 

German Volume Training: Push/Pull

GVT is simple 10 sets of 10.  100 reps.

If size is all about volume (sets x reps), then German Volume Training makes a lot of sense.  And it's simple.  I like simple.

1.)
15° Incline Dumbbell Press 40+40lbs x 10
Dumbbell Bent Over Rows 40+40lbs x 10

2.)
15° Incline Dumbbell Press 40+40lbs x 10
Dumbbell Bent Over Rows 40+40lbs x 10

3.)
15° Incline Dumbbell Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

4.)
15° Incline Dumbbell Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

5.)
15° Incline Dumbbell Press 40+40lbs x 10
Dumbbell Bent Over Rows 40+40lbs x 10

6.)
15° Incline Dumbbell Press 45+45lbs x 10
Dumbbell Bent Over Rows 45+45lbs x 10

7.)
15° Incline Dumbbell Press 40+40lbs x 10
Dumbbell Bent Over Rows 40+40lbs x 10

8.)
15° Incline Dumbbell Press 35+35lbs x 10
Dumbbell Bent Over Rows 35+35lbs x 10

9.)
15° Incline Dumbbell Press 35+35lbs x 10
Dumbbell Bent Over Rows 35+35lbs x 10

The ninth set felt wacky in my left shoulder, so I called it at 9 sets.  I'm going to try to work up to 10 x 10 with 50lb dumbbells, so I've got some room to improve, but it's also a very realistic goal.

I'm pretty stoked to get back to horizontal pressing and rowing.

Kettlebell SnatchAPalooza

Did about 100 snatches with the 53lb kettlebell, in sets of 5L+5R, mostly with 1-3 RKC Kettlebell Instructors watching and giving me feedback.  Over about an hour.  Lots of corrective drills in between.

My homework:

1. Knees out on snatches and swings.
2. Left elbow pulling just slightly out on snatches to counteract my bad habit of corkscrewing.
3. More left glut max in swings and snatches

Finished with 100 snatches with the 44lb kettlebell in 5:00

Kettlbell Snatches: Practice, Practice, Practice

Snatches 36lbs:
x 10 : 10
10 : 20
10 : 30

Snatches 44lbs x 10 : 40
x 10 : 50
x 10 : 60
x 10 : 70
x 10 : 80
x 10 : 90
x 10 : 100
x 10 : 110
x 10 : 120
x 10 : 130
x 10 : 140
x 10 : 150

Swings 53lbs x 50

200 total pulls.

Snatches were slow and methodical.  I was practicing eye position, pausing at the lockout, driving with my left glute (it normally just comes along for the ride). 

Then ran out of time.  Hit the last 50 swings in one set 'cause gotta get ready for a party.

Military Presses and Pullups

MP 53lbs x 3L+3R
Tactical Pullups x 3

MP 62lbs x 3L+3R
Tactical Pullups x 3

MP 62lbs x 3L
MP 70lbs x 3R
Weight Vest Tactical Pullups +20lbs x 3

1.) Double Kettlebell MP x 4  : 4
1.) Band Assisted Chinups x 4

2.) Double Kettlebell Military Press 106lbs (2x53) x 4 : 8
2.) Band Assisted Chinups x 4

3.) Double Kettlebell Military Press 106lbs (2x53) x 3 : 11
3.) Band Assisted Chinups x 3

4.) Double Kettlebell Military Press 106lbs (2x53) x 3 : 14
4.) Band Assisted Chinups x 3

5.) Double Kettlebell Military Press 106lbs (2x53) x 3 : 17
5.) Band Assisted Chinups x 3

6.) Double Kettlebell Military Press 106lbs (2x53) x 3 : 20
6.) Band Assisted Chinups x 3

Curls 25+25lbs x 12
Band Tricep Pressdowns x Max

Total military presses: 20 reps per arm.  Last week I did 15 reps per arm.  My goal for today was 18 reps, so I beat that.  My long term goal with the two 53lb kettlebells is 50 reps per arm per workout.

Snatch Practice

Felt terrible.  Tired.  Did an easy-ish snatch form practice and some swings, and actually felt MUCH better after the workout/at the end of the workout than I did at the beginning.

Hill Sprints:

30 seconds x 3

Stacked Kettlebell Presses (one on top of the other, same hand):

Stacked Military Press 55lbs (20lb kettlebell on top of a 35lb kettlebell) x 1L+1R

Stacked Military Press 60lbs (25lb kettlebell on top of a 35lb kettlebell) x 1L+1R

Snatch Form Practice:

36lbs x 5L+5R : 10
44lbs x 5L+5R : 20
36lbs x 5L+5R : 30
44lbs x 5L+5R : 40
36lbs x 5L+5R : 50
44lbs x 5L+5R : 60
36lbs x 5L+5R : 70
44lbs x 5L+5R : 80

Easy Swings:

53lbs x 5L+5R : 90
53lbs x 10L+10R : 110
53lbs x 5L+5R : 120
53lbs x 10L+10R : 140
53lbs x 5L+5R : 150
53lbs x 10L+10R : 170
53lbs x 5L+5R : 180
53lbs x 10L+10R : 200

200 total "pulls"

Being as I'm in a volume phase, I just want to keep that number up, even if I have to drop the weight on days I feel like crap.  Over time it'll work it's way up.  I'd like to finish this phase doing 250 snatches with the 53lb kettlebell in a half hour or so.

Dumbbell Horizontal Press/Pull

Right Arm Jerks 80lbs x 2
Right Arm Military Presses 70lbs x 2
Right Arm Jerks 70lbs x 2

Dumbbell 15° Incline Press 40+40lbs x 10
Dumbbell Rows 40+40lbs x 10

Dumbbell 15° Incline Press 40+40lbs x 10
Dumbbell Rows 40+40lbs x 10

Dumbbell 15° Incline Press 40+40lbs x 10
Dumbbell Rows 40+40lbs x 10

Dumbbell 15° Incline Press 45+45lbs x 10
Dumbbell Rows 45+45lbs x 10

Dumbbell 15° Incline Press 50+50lbs x 10
Dumbbell Rows 50+50lbs x 10

The jerks and military pressing at the beginning was just screwing around.

Gotta be honest.  This whole bulking phase I felt like shit.  Sick.  Hurt.  Tired.  Ready for it to be over.  Nothing went the way I planned. 

Best laid plans of mice and men, y'all.  I learned a lot - including that my ability to recover is severely compromised when sleep is diminished and stress is added.  I'll do better next time.