Alex Bond's Training Log

1/26/11

2011-01-28T18:07:00.000-08:00

Wed:

Bench: 245#x6

Squat: 340#x6

Chin-ups: BWx5,5,5,5,5

Superset:

DB Press: 45#x10,10,10

1 Arm DB Shrug: 100#x10/10,10/10,10/10

Fri:

Press: 165#x5

Deadlift: 395#x5

Red Hack Squat Machine: 90#x10,10,10

DB Bench Press: 80#x10,10,10

1 Arm DB Row: 110#x10/10,10/10,10/10

1/17/11

2011-01-18T00:05:00.000-08:00

Mon:

Press: 185#x1

Deadlift: 425#x3

Front Squat: 275#x3

DB Bench: 80#x10/10, 10/10, 10/10

DB Row: 110#x10/10, 10/10, 10/10

Wed:

Bench: 275#x1

Superset:

Squat: 295#x3,3,3,3,3,3,3,3,3,3

Chin-ups: BWx3,3,3,3,3,3,3,3,3,3

1/12/11

2011-01-17T16:40:00.000-08:00

Wed:

Bench: 255#x3

Squat: 375#x2

Chin-ups: BWx5x5

1/3/11

2011-01-11T14:43:00.000-08:00

Sun:

Squat: 350#x5

Superset:

Bench: 225#x5,5,5,5,5

Chinup: BWx5,5,5,5,5

Then 25 more chins spaced out over ~8 minutes

Tues:

Press: 175#x3

Deadlift: 405#x4

Front Squat: 265#x1 (Really wasn't feeling it)

DB Bench: 75#x10,10,10

12/26/10

2011-01-03T18:17:00.001-08:00

Sun:

Squat: 325#x7

Superset:

Bench: 225#x5,5,5,5,5

Chinup: BWx5,5,5,5,5

Some DB rowing and stuff

Tues:

Press: 167.5#x4

Deadlift: 375#x6

Front Squat: 265#x3,3,3

DB Bench: 70#x10,10,10

12/19/10

2010-12-20T20:01:00.000-08:00

Sun:

Press: 167.5#x5

DB Bench Press: 70#x8,8,8

Assisted Pull-ups: -80#x8,8,8

Superset:

Cable Tricep Pushdown: 130#x15, 110#x12, 90#x12, 70#x12

Cable Curl: 130#x 10, 110#x10, 90#x10, 70#x10

with no rest between sets

Mon:

Deadlift: 417.5#x2

Front Squat: 255#x3,3,3

BB Row: 245#x5,5,5

DB Shrug: 110#x10/10,10/10,10/10

12/12/10

2010-12-13T14:29:00.000-08:00

Sun:

Press: 155#x6

DB Bench Press: 65#x8,8,8

Assisted Pull-ups: -90#x8,8,8

Superset:

Cable Tricep Pushdown: 120#x15, 100#x15, 80#x15, 60#x15

Cable Curl: 120#x 15, 100#x12, 80#x12, 60#x12

with no rest between sets

Mon:

Deadlift: 390#x5

Front Squat: 245#x3,3,3

BB Row: 245#x5,5,5

BB Shrug: 245#x10,10,10

Thurs:

Bench: 247.5#x5, with pause: 225#x3,3,3

Chin-ups: BWx5,5,5

DB Curl and Press: 45#x8/8,8/8,8/8

Superset:

Cable Tricep Pushdown: 120#x18, 100#x15, 80#x15, 60#x15

Cable Curl: 120#x 15, 100#x15, 80#x15, 60#x15

with no rest between sets

Fri:

Squat: 335#x7

HP Snatch: 135#x3,3,3

Romanian Deadlift: 245#x5,5,5

Superset:

1 Arm DB Row: 90#x10/10,10/10,10/10

1 Arm DB Shrug: 90#x10/10,10/10,10/10

12/7/10

2010-12-07T23:22:00.000-08:00

Okay I have been kind of distracted lately but back at it with an auto-regulation 5/3/1 program. Let's see if I can stick to it.

Tues:

Deadlift: 370#x5

Front Squat: 225#x3,3,3

BB Row: 225#x5,5,5

Thurs:

Bench: 225#x9, 225#(paused)x3,3,3

DB Curl & Press: 45#x10/10, 10/10, 10/10

Superset:

Cable Tricep Pushdown: 120#x15, 100#x15, 80#x12, 60#x12

Cable Curl: 120#x 12, 100#x12, 80#x12, 60#x12

with no rest between sets

Fri:

Squat: 310#x9

Pullups: BWx5,5,5

11/28/10

2010-12-07T23:21:00.000-08:00

Sun:

Bench: 240#x5,5,5

1 Arm DB Row: 110#x10/10, 10/10, 10/10

Superset:

1 Arm DB Shrug: 100#x10/10, 10/10, 10/10

Cable Tricep Pushdown: 130#x10,10,10

Face pull: 110#x10,10,10

Cable Curl: 110#x 10,10,10

Bench was really tough.

11/21/10

2010-11-22T13:35:00.001-08:00

Sun:

Bench: 240#x5,5,5,5,5

1 Arm DB Row: 110#x10/10, 10/10, 10/10

Superset:

1 Arm DB Shrug: 95#x10/10, 10/10, 10/10

Cable Tricep Pushdown: 130#x10,10,10

Face pull: 110#x10,10,10

Cable Curl: 110#x 10,10,10

Bench was really tough.

Snowed in during the week, couldn't get in.

Fri:

Squat: 335#x5,5,5, 245#x10,10

Super sore afterwards, didn't do a third set of 10 since I was getting a really rough lower back pump and was not thinking it was going to happen.

11/14/10

2010-11-15T12:00:00.000-08:00

Sun:

Bench: 235#x5,5,5,5,5

1 Arm DB Row: 100#x10/10, 10/10, 10/10

Superset:

1 Arm DB Shrug: 85#x10/10, 10/10, 10/10

Cable Tricep Pushdown: 110#x10,10,10

Face pull: 100#x10,10,10

Cable Curl: 100#x 10,10,10

Mon:

Squat: 345#x1,1,1,1,1

Rack Pull (bar at tibial tuberosity, lowest rung of rack standing on a plate and the brown boxes): 315#x5,5,5

Farmer's Walk (down and back): 90#x2,2,2

Wed:
Front Squat: 265#x3,2,1

Hang Power Snatch: 115#x5,5,5,5,5

Farmer's Walk (down and back): 90#x2,2,2

Traps sore from this one - hp snatch is a good exercise for the back, especially with eccentric as I had to do it. Front squat was surprisingly weak and wrists were really tight.

Thurs:

Threw around a bunch of boxes in the morning. Pretty tiring.

Bench: 245#x3,2,1

Press: 135#x5, 155#x3,3,3, 135#x5

Cable Tricep Pressdown: 120#x10,10,10

Cable Curl: 110#x10,10,10

Yuck, I was super weak and tired. Maybe the throwing the boxes? I don't know, could be upper back soreness also.

Fri:

Squat: 325#x5,5,5, 225#x10,1o,1o

Bent Over BB Row: 185#x5,5,5

11/6/10

2010-11-07T10:43:00.000-08:00

Saturday:

Bench: 235#x5,5,5

Squat: 305#x5,5,5

Deadlift: 405#x3

1 Arm DB Shrug: 100#x10/10, 10/10, 10/10

DB Curls: 40#x10/10, 10/10, 10/10

Monday:

Press: 157.5#x5,5,5

Squat: 315#x5,5,5

1 Arm DB Row: 110#x10/10, 10/10, 10/10

Superset:

Face pull: 100#x10,10,10

Cable Tricep Pushdown: 100#x10,10,10

Cable Curl: 100#x 10,10,10

11/1/10

2010-11-03T20:07:00.001-07:00

Wed:

Press: 155#x5,5,5

Squat: 295#x5,5,5

feeling cramping in hamstrings so called it a day.

Thursday:

Got a massage and was quite sore for days afterward

10/18/10

2010-10-21T20:58:00.000-07:00

Mon:

Bench: 242.5#x5,5,5

Squat: 335#x1, 355#x1, 375#x1, 345#x1

Superset:

1 Arm DB Row: 110#x10/10, 10/10, 10/10

1 Arm DB Shrug: 110#x10/10, 10/10, 10/10

Superset:

Face pull: 100#x10,10,10

Cable Tricep Pushdown: 100#x10,10,10

Cable Curl: 100#x 10,10,10

Wed:

Did some presses, front squats, etc

10/11/10

2010-10-15T00:45:00.000-07:00

Mon:

Bench: 235#x5,5,5

Squat: 335#x1, 345#x1, 355#x1, 315#x3, 295#x5

Superset:

1 Arm DB Row: 100#x10/10, 10/10, 10/10

1 Arm DB Shrug: 100#x10/10, 10/10, 10/10

Superset:

1 Arm DB Row: 110#x10/10, 10/10, 10/10

Face pull: 100#x10,10,10

Cable Tricep Pushdown: 100#x10,10,10

Cable Curl: 100#x 10,10,10

Wed:

Press: 165#x3,3,3

Deadlift: 405#x1, 425#x1,1,1

Sat:

Bench: 240#x5,5,5

Squat: 335#x1, 355#x1, 365#x1, 335#x3

Superset:

Farmer's Walk: 100#x2 trips, 2 trips ,2 trips

BM Row: 180#x5,5,5

9/28/10

2010-09-30T12:25:00.001-07:00

Tues:

Bench: 250#x5,5,5

Squat: 320#x5,5,5

Superset:

1 Arm DB Row: 110#x10/10, 10/10, 10/10

Face pull: 100#x10,10,10

Cable Tricep Pushdown: 100#x10,10,10

Cable Curl: 100#x 10,10,10

Thurs:

Press: 162.5#x5,5,5

Deadlift: 375#x1, 415#x1,1,1,1,1

Sun:

Bench: 250#x4, 225#x5,5

Squat: 325#x5,5,5

Superset:

BB Bent-over Row: 185#x5,5,5

Hang Shrug Pull: 185#x5,5,5

DB Shrug: 75#x10/10, 10/10, 10/10

BB Curl: 45#x20, 20, 20

Bench definitely needed a deload, last Tuesday's 250#x5,5,5 was kind of cheaty and pushing the limit. Recovery hasn't been fantastic lately and won't get better soon so I need to do what I can to maintain there and try to get that squat up a little more. The shrug pull is just not for me now, but I liked the DB shrug.

9/21/10

2010-09-22T09:01:00.000-07:00

Tues:

Bench: 245#x5,5,5

Squat: 310#x5,5,5

Superset:

1 Arm DB Row: 110#x10/10, 10/10, 10/10

Face pull: 100#x10,10,10

Cable Tricep Pushdown: 100#x10,10,10

Cable Curl: 100#x 10,10,10

Thurs:

Press: 160#x5,5,5

Deadlift: 375#x1, 405#x1,1,1,1,1

PVC rolling, deliciously sore

Tues:

Bench: 247.5#x5,5,5

Squat: 315#x5,5,5

1 Arm DB Row: 75#x15/15, 15/15, 15/15

9/13/10

2010-09-17T20:18:00.000-07:00

Tues:

Bench: 240#x5,5,5,5,5

Superset:

1 Arm DB Press: 50#x10/10, 10/10, 10/10

1 Arm DB Row: 110#x10/10, 10/10, 10/10

Superset:

Face pull: 110#x10,10,10

Cable Tricep Pushdown: 110#x10,10,10

Cable Curl: 110#x 10,10,10

Thurs:

Press: 157.5#x5,5,5

Squat: 305#x5,5,5

Didn't eat enough earlier in the day, low energy.\

Sat:

Bench: 255#x3, 225#x3 (paused)

Deadlift: 405#x1,1,1

9/6/10

2010-09-06T23:20:00.000-07:00

Monday:

Bench: 235#x5,5,5,5,5

Superset:

1 Arm DB Press: 50#x10/10, 10/10, 10/10

1 Arm DB Row: 100#x10/10, 10/10, 10/10

Superset:

Face pull: 100#x10,10,10

Cable Tricep Pushdown: 100#x10,10,10

Cable Curl: 100#x 10,10,10

Wed:

Press: 155#x5,5,5

Squat: 295#x5,5,5,5,5

Farmer's Walk: Whatever

8/30

2010-09-06T18:27:00.001-07:00

Monday:

Bench: 235#x5,5,5,5,4

Superset:

1 Arm DB Press: 50#x10/10, 10/10, 8/8

1 Arm DB Row: 100#x10/10, 10/10, 10/10

Superset:

Face pull: 90#x10,10,10

Cable Tricep Pushdown: 90#x10,10,10

Cable Curl: 90#x 10,10,10

Wednesday:

Hill runs:

Main street, 157th to 159th, 5 reps

8/23/10

2010-08-23T19:38:00.000-07:00

Did a workout last week, can't exactly recall. Bench and front squats.

Mon:

Bench: 225#x5, 245#x3,3,3,3,3

Superset: 3x through:

1 Arm DB Press: 45#x10/10

1 Arm DB Row: 95#x10/10

Superset: 3x through:

Facepull: 90#x10

Cable Tricep Pushdown: 90#x10

Cable Curl: 90#x10

Farmers Walk: 80#x3 trips of 2 laps each

Week of 8/9

2010-08-10T12:28:00.000-07:00

Mon:

Weighed in at 222#

Bench: 225#x5x5

Superset: 3x through:

1 Arm DB Press: 45#x8/8

1 Arm DB Row: 90#x10/10

Superset: 3x through:

Facepull: 80#x10

Cable Tricep Pushdown: 80#x10

Cable Curl: 80#x10

I really enjoy these superset/circuit things with accessory exercises.

Tues:

Squat: 315#x5, 345#x3

Superset: 3x through:

Snatch Grip DL: 235#x5

RDL: 235#x10

These Sn Grip DLs were lame, I used too much weight and form broke way down on both DLs. Boy has my squat gotten weak.

Thursday:

Press: 155#x5, 165#x3, 185#x0

Push Press: 185#x3,3,3,3,3,2,1

Some cable arm bullshit

7/26/10

2010-07-31T20:52:00.000-07:00

Mon:

Bench: 250#x3,3,3,3,2,2,2,2

3 times through circuit of:

1 Arm DB Row: 80#x10/10

Cable Tricep Pushdown: 80#x10

Cable Curl: 80#x10

Fri:

Barely ate anything so it was shitty

Bench: 245#x2,2

Deadlift: 415#x2,1

Really shitty

7/19/10

2010-07-20T00:26:00.000-07:00

Mon:

Bench: 245#x3,3,3,3,3,3,3,3

BM Row: 180#x5,5,5,5,5

Wed:

???

Fri:

Bench: 265#x3,2,1

Deadlift: 415#x1, 435#x1, 415#x1, etc down

Week of 7/12/10

2010-07-13T10:27:00.000-07:00

Mon:

Bench: 240#x3,3,3,3,3,3,3,3

Superset: 5x through:

Hang Clean Low Shrug/Pull: 235#x3

1 Arm DB Row: 75#x10

Wed:

Squat: 355#x3,3,3 (Wow, I've gotten weak)

Press: 135#x5, 165#x2, 135#x5

Fri:

Bench: 255#x3,2,1

Deadlift: 415#x1,1,1, 395#x1, 375#x1

Superset: 3x through:

Facepull: 60#x15

Tricep Extension: 60#x15

Nice!

Week of 7/5

2010-07-07T23:56:00.003-07:00

Mon:

Bench: 235#x5,5,5,5,5

DB Row: 70#x10/10, 10/10

Fri:

Bench: 245#x5,4,3,2,1

Deadlift: 375#x3,3,3 (Easy!)

Week of 6/28/10

2010-06-28T20:44:00.001-07:00

Seriously getting back into this.

Mon:

Bench: 225#x5,5,5,5,5

BM Row: 180#x5,5,5

DB Curl & Press: 40#x12/12

Wed:

Squat: 315#x5,5,5 (Oh God I'm weak)

Circuit: 3x through:

Face Pull: 60#x15

DB Curls: 45#x10/10

Middle Rung Situps: 25#(chest)x15

Fri:

Bench: 255#x2,2,2

Deadlift: 375#x2,2,2

Circuit: 3x through:

Curl: 95#x10

Press: 95#x10

6/18/10

2010-06-20T10:29:00.000-07:00

Been a while. I've been doing BW stuff occasionally, but I need to get back into a plan with my training schedule messed up by work. Had a kind of embarrassing workout on Friday:

Bench: 245#x3,3,3 (Really? This was tough too, uggh)

Squat: 315#x5, 355#x3,3, 275#x8

1-Arm DB Row: 90#x10/10 (Did these with other arm supporting on bench, think I'll always do these that way from now on)

Well, I have gotten a lot weaker in just a couple weeks off. I think I'm going to have to accept the weaker squat, but I think I should be able to get in enough upper body work that things don't get too embarrassing.

Edit: Okay then a couple days later I did some stuff, like press 155#x5,5,5 and deadlift 375#x5. Nothing special.

Week of 5/23/10

2010-05-24T18:15:00.000-07:00

Mon:

Front Squat: 275#x3, 315#x3, 275#x3

BM Row: 230#x5 (terrible ROM), 180#x5,5,5

1 Arm DB Row: 100#x10/10

Face Pulls: 60#x15,15,15

DB Curls: 45#x10/10, 10/10

Wed:

Bench: 255#x2,2 (both paused), 225#x7

Power Clean: 221#x3,3,3

Some situps.

Fri:

Squat: 405#x5

Press: 155#x3, 165#x3, 185#x0

Week of 5/16/10

2010-05-18T12:17:00.001-07:00

Wow, I am tired. On Thursday and Friday, I was just feeling super tired all over and kind of still am. I am feeling a little burned out. I think I can take it easy this week and not be too far off schedule for 450#/300#/450# on June 26th. Things will get more complicated in June, since I start a new job that will require much more time and means less time in the gym. We'll see how things go.

Mon:

Got my push/pull sled!

Did several backyard laps with 90# loaded. Can't recall exactly how many. The yard is grass and uneven, so it is quite difficult with even 90#.

Cooled down with 50 KB Swings

Wed:

Squat: 395#x5, 315#x8

Bench: 265#x2 (paused)

DB Curls: 45#x10/10, 10/10

Time off made me feel good squatting. On the bench, I hoped for a triple but it just wasn't meant to be. I could feel my butt wanting to come off the bench so I skipped attempting a 3rd rep I would almost certainly fail.

Fri:

Pushed the sled

90# loaded, 10 trips back and forth

Week of 5/9/10

2010-05-11T11:43:00.000-07:00

Sun:

Bench: 240#x5,5,5,5,5

BM Row: 220#x5,5,5 (Repeated weight to focus on increased ROM)

1 Arm DB Row: 95#x20/20

DB Curls: 45#x10/10, 10/10

Tues:

Deadlift: 405#x1,1,1,1,1

Front Squat: 285#x3,3,3

Situps: Middle Rung, 45#x15,15,15

Wed:

Bench: 270#x? (Set of five, but the spotter touched the last two reps without my wanting him to. I probably wouldn't have made the set anyways, but still frustrating)

Press: 160#x5,5,4 (failed the last)

Fri:

Skipped

Week of 5/2/10

2010-05-03T11:32:00.000-07:00

Sun:

Bench: 237.5#x5,5,5,5,5

BM Row: 220#x5,5,5 (full ROM getting harder and harder here, might reset a little to cut down on body english and ensure full ROM)

1 Arm DB Row: 90#x20/20

Prowler: 30 yards low, 30 high: 90#x10, around 2-3 minutes in between

Tues:

Deadlift: 395#x1,1,1,1,1 (Short rest between, around 90 seconds, I like this better than a set of 5 I think, it gives a chance to shake out the hands and rechalk and technique is better also)

Front Squat: 275#x3,3,3

Deadlift: 225#x10

Situps: Middle Rung, 45#x10,10,10

Wed:

Bench: 265#x5, 245#x3 (paused) (feeling good about all this)

Press: 155#x5,5,5 (not that hard)

Curls: 85#x10,10,10

Situps: middle rung, 45#x10,10,10

Fri:

Squat: 390#x5, 355#x5

Abs, messed around with a bunch leg and knee raises

Short on time so this was all I did

Week of 4/25/10

2010-04-26T12:13:00.001-07:00

Sun:

Bench: 235#x5,5,5,5,5

BM Row: 210#x5,5,5

1 Arm DB Row: 85#x20/20

Prowler runs - 30 yards low, 30 high: 90#, 140#, 140#, 90#, 90#

Tues:

Deadlift: 395#x3 (grip failed at this point)

Front Squat: 285#x3 (easy)

RDL: 285#x5,5,5

Superset: 3 rounds of (Middle Rung Situp: 25#x10, Farmer's Walk: 85#x2 trips back and forth in front of cardio machines)

Idea for next time: tighten deadlift belt to 4th hole, might make it easier to fully inflate in starting position

Wed:

Bench: 260#x5

Press: 135#x8,8,8 (nice pump!)

Fat Bar Rows: 145#x10,5,5,5 (not comfortable, I say fuck the fat bar, there's a million was to work your grip that are less painful than this)

Curls: 85#x5 (elbow just kind of tweaked and hurt, nothing since then so I think it was just a thing, probably the fat bar's fault.)

Fri:

Squat: 385#x5

Deadlift: 225#x10,10,10 (wasn't too hard, just playing around)

Short on time so didn't do anything else

Week of 4/18/10

2010-04-19T11:00:00.001-07:00

Sun:

Bench: 232.5#x5,5,5,5,5

BM Row: 200#x5,5,5

1 Arm DB Row: 80#x20/20

Prowler: (90# for 30m low grip, 30m high grip)x4 with rest in between

Think I will consistently go in Tuesday rather than Monday

Tues:

Deadlift: 385#x5, 385#x1

Front Squat: 255#x3, 275#x3, 255#x3

Did a plank for a while, 2x through circuit of leg raise x10, middle rung board situp x10

Worked on holding bar in better position in hand to help deadlift grip.

Wed:

Bench: 255#x5 touch and go, 225#x3,3 paused

1 Arm DB Press: 50#x(5/5)x3 or something

Assisted Pull-ups: 70#x5,5,5

Superset: (DB Curls 40#x10/10, Middle Rung Board Situps BWx15)x3

Fri:

Squat: 380#x5, 335#x3,3,3, 275#x10

Situps, middle rung board: 25#x10,10,10

Week of 4/11/10

2010-04-13T12:21:00.001-07:00

Sun:

Bench: 230#x5,5,5,5,5

BM Row: 190#x5,5,5

1 Arm DB Row: 70#x20/20

1 Arm DB Curl & Press: 45#x15/15

Schedule conspired to keep me out Monday, made it up on Tuesday

Tues:

Squat: 375#x5

RDL: 295#x5,5,5

DB Walking Lunges: (2x60#)x4 per, 4 per, 4 per, 4 per, 4 per

Board Situps (middle rung): BWx20,15,10

Wed:

Bench: 250#x5

Press: 167.5#x3,2,2

Assisted Pull-up: -90#x5,5,5

Fri:

Real life conspired against me

Week of 4/5/10

2010-04-06T15:14:00.000-07:00

Trying out a new program. Sun: Vol Upper, Mon: Max Lower, Wed: Max Upper, Fri: Vol Lower

Mon 4/5:

Squat: 370#x5

RDL: 285#x5,5,5

Complex: Sn DL, Hang Sn, Squat, Sn Push Press, do all of each exercise before moving on to next

95#x5,5,5,5,5

Leg Raise: BWx10,10,10,10,10

Tues 4/6:

Ran to Robinswood park and back, ~1.5 each way. Got sore from it.

Wed 4/7:

Bench: 245#x5

Press: 175#x1.5, 165#x3,3, 135#x8

DB Bench: 40#x10, 45#x10,10

Pull-ups: BWx5,4,4

DB Curls: 40#x10

Fri: 4/9:
Squat: 315#x3,3,3,3,3,3,3,3,3,3

Calf Raises: 315#x10,10

Planks: BWxAbout a minute, A bit less than a minute, about 30 seconds

Week of 3/29/10

2010-03-29T23:02:00.000-07:00

Mon:

Bench: 240#x5,5,5

Squat: 360#x5,5,5

BM Row: 180#x5,5,5

1 Arm DB Row: 65#x20/20

Wed:

Press: 170#x3,3,3

Front Squat: 270#x3,3,3

Pull-ups: BWx5,5,5 with too much time between reps

Curls: 85#x10,10,10

Fri:

Bench: 242.5#x5,5,4 (Think spotter may have touched a couple of these, so okay with repeating)

Deadlift: 385#x5 (Had to rechalk between 3 and 4)

RDL: 265#x5,5

1 Arm Curl & Press: 45#x12/12

Week of 3/22/10

2010-03-23T15:17:00.000-07:00

Mon:

Biked in

Bench: 237.5#x5,5,5

Squat: 355#x5,5,5

BM Row: 160#x5,5,5

1 Arm DB Row: 60#x20/20

Wed:

Press: 165#x3,3,3

Front Squat: 265#x3,3,3

Pull-ups: BWx5,5,5

Random AB crap

Week of 3/15/10

2010-03-17T16:41:00.000-07:00

Mon:

Bench: 232.5#x5,5,5

Squat: 350#x5,5,5

Black Machine Row: 150#x5,5,5

1 Arm DB Row: 55#x20/20

Wed:

Press: 160#x3,3,3

Front Squat: 265#x3,3,3

Curl: 65#x10,10,10

Fri:

Bench: 235#x5,5,5

Deadlift: 375#x5

RDL: 245#x5,5

1 arm DB Curl & Press: 40#x20/20

Week of 3/10/10

2010-03-11T00:16:00.000-08:00

Going back to M-W-F

Wed:

Press: 155#x3,3,3

Front Squat: 260#x3,3,3

Power Clean: 198#x3,3,3

Curls: 55x10,10,10

Hold 20kg bumper in hand: 30 seconds

Fri:

Bench: 230#x5,5,5

Deadlift: 365#x5

RDL: 225#x5,5

DB Curl & Press: 40#x15/15

Sat:

Marched parade with bass drum, call it GPP

Week of 3/3/10

2010-03-07T14:51:00.000-08:00

Wed:

Drove

LB Back Squat: 345#x5,5,5

Bench Press: 225#x5,5,5

Black Machine Row: 140#x5,5,5

1 Arm DB Row: 50#x20 per arm

Got row form stricter

Fri:

Drove

Press: 150#x3,3,3

Front Squat: 255#x3,3,3

Power Clean: 183#x3,3,3

Curls: 45#x10,10,10

DL Hold: 315#x 12 secs

Sun:

Bench: 227.5#x5,5,5

Squat: 350#x5,5,5

Mon:

Deadlift: 355#x5

DB Curl & Press: 40#x15 per arm

2/28/10

2010-03-02T11:38:00.000-08:00

State championships!

Squat: 160, 180, 190

Bench: 100, 110, 120 (fail)

Deadlift: 175, 187.5, 200 (fail)

Bench fail was because I moved around on the bench under the bar, deadlift was a grip failure. Too bad to have two close misses, but I still won my age and weight bracket.

Week of 2/22/10

2010-03-02T11:37:00.000-08:00

Mon:

Drove

LB Back Squat: 315#x5,5,5

Bench Press: 225#x1,1,1,1,1

Black Machine Row: 210#x5,5,5

Wed:

Drove

LB Back Squat: 365#x1, 1, 1

Bench Press (Pause): 225#x1,1

Week of 2/15/10

2010-02-22T16:50:00.000-08:00

Mon:

Drove

LB Back Squat: 355#x5,5,5

Bench Press: 230#x5,5,5

Black Machine Row: 200#x5,5,5

Cheated a little on rows

Wed:

Skipped

Fri:

Drove

LB Back Squat: 365#x1, 385#x1, 405#x1,1,fail

Bench Press (Pause): 225#x1,1,1

Finally got the pause figured out

Week of 2/8/10

2010-02-15T13:19:00.000-08:00

Mon:

Drove

LB Back Squat: 345#x5,5,5

Bench Press: 230#x5,4,3

Black Machine Row: 180#x5,5,5

Wed:

Bike

Press: 165#x3,3,3

Front Squat: 280#x3,3,3

Power Clean: 203#x3,3,3

Fri:

Bike

LB Back Squat: 350#x5,5,5

Bench Press (Pause): 225#x2, 225#x2

Week of 2/1/10

2010-02-06T13:10:00.000-08:00

Mon:

Drove

LB Back Squat: 335#x5,5,5

Barbell Row: 185#x5,5,5

Wed:

Bike

Press: 162.5#x5,4,3

Front Squat: 275#x3,3,3

Fri:

Bike

LB Back Squat: 340#x5,5,5

Bench Press (Pause): 225#x2, 235#x2, 245#x1, 255#x1

Week of 1/25/10

2010-02-06T13:08:00.000-08:00

Mon:

Drove

Push Press: 205#x5,5,4

LB Back Squat: 325#x5,5,5

Barbell Row: 175#x5,5,5

Wed:

Bike

Press: 165#x4, 162.5x4,3

Front Squat: 265#x3,3,3

FB Power Clean: 200#x3,3,3

Curls: 115#x5,5,5

Fri:

Bike

LB Back Squat: 330#x5,5,5

Bench Press: 225#x5,5,5

Week of 1/18/10

2010-01-27T13:36:00.000-08:00

Mon:

Drove

Push Press: 205#x5,5,4

LB Back Squat: 295#x5,5,5

Barbell Row: 165#x5,5,5

Wed:

Drove

Press: 160#x5,5,5

Front Squat: 255#x3,3,3

FB Power Clean: 195#x3,3,3

Curls: 115#x5,5,5

Fri:

Drove

LB Back Squat: 315#x5,5,5

Bench Press: 240#x3, 225#x4,2

Deadlift: 385#x2

Bad end of the week, recovery was bad and such so I think it will pass.

Week of 1/11/10

2010-01-20T14:11:00.000-08:00

Mon:

Drove

Push Press: 200#x5,5,5

LB Back Squat: 225#x5,5,5

Barbell Row: 155#x5,5,5

Wed:

Drove

Press: 155#x5,5,5

Front Squat: 245#x3,3,3

Power Snatch: 67x2,2,2,2,2 (Ugly)

Curls: 115#x5,5,5

Fri:

Drove

LB Back Squat: 275#x5,5,5

Bench Press: 235#x5,5,5

Deadlift: 375#x5

Week of 1/4/10

2010-01-11T12:45:00.000-08:00

Mon:

Drove

Push Press: 195#x5,5,5

HB Back Squat: 325#x5,5,5

Barbell Row: 135#x5,5,5

Wed:

Biked

Press: 150#x5,5,5

Front Squat: 235#x3,3,3

Power Snatch: 67x2,2,2,2,2 (Ugly)

Curls: 110#x5,5,5

Fri:

Biked

HB Back Squat: 335#x5,1,1

Bench Press: 230#x5,5,5

Deadlift: 365#x5

Week of 12/28/09

2010-01-04T13:44:00.000-08:00

Only listing work sets

12/28 - Mon

Drove, DROM

Push Press:

190#x5,5,5

Back Squat:

305#x5,5,5

Pullups:

BWx5,3,1,1,3,1,1

12/30/09 - Wed

Drove

Front Squat:

225#x3,3,3,3,3

Press:

145#x5,5,5

Power Snatch:

65x2,2,2,2,2

Curls:

105#x5,5,5

1/1 - Friday

Drove

Back Squat:

315#x5,5,5

Bench Press:

225#x5,5,5

Deadlift:

355#x5

12/23/09

2009-12-28T12:54:00.000-08:00

Biked in. DROM Warmup

OH Squat:

20x5, 40x5, 60x3, 67x0 (shoulders didn't open), 67x3, 55x5,5,5

Shoulders weren't opening, upper back was sore.

Press:

45#x5, 95#x5, 140#x5,5,5

Tried a narrower grip, maybe helped a little extra

Power Snatch:

20x2, 50x2,2, 60x2,2, 62x2,2,2,2

Messed up my math.

Curls:

45#x5, 100#x5,5,5

12/21/09 - Monday

2009-12-22T15:13:00.000-08:00

Biked in.

DROM

Push Press: 45#x5, 135#5, 185#x5,5,5

Pretty tough, had to dig in to finish.

HB Back Squat: 45#x5, 135#x5, 225#x5, 275#x3, 295#x5,5,5

Tough, got pretty bent over.

Pullups:

BWx5,3,2,3,1,1

12/18/09 - Friday

2009-12-20T13:11:00.000-08:00

Biked in.

DROM

Front Squat:

45#x3, 135#x3, 225#x3, 245#x1, 265#x3,3,3,3,3

Really hard. Rested probably 5 minutes per.

Bench Press:

45#x5, 135#x5, 185#x5, 220#x5,5,5

Tough but not too bad.

Deadlift:

135#x5, 225#x5, 315#x1, 345#x5

Took an extra minute or two before the work set, think it helped.

12/16/09 - Wednesday

2009-12-18T00:34:00.000-08:00

Drove in.

DROM Warmup

OH Squat:

20x5, 40x5, 50x5, 65x5,5,5

Press:

45#x5, 135#x5,5,5

Think I will try a narrower grip next time.

Power Snatch:

20x2, 50x2, 60x2,2,2,2,2

Powerful! I guess the weight was light.

Curls:

45#x5, 95#x5,5,5

12/14/09 - Monday

2009-12-14T21:00:00.000-08:00

Drove in. Forgot my knee sleeves, and had a bit of a cold. Turned out to be a pretty crappy gym day.

DROM warmup

Front Squat:

45#x3, 135#x3, 185#x3, 225#x3, 265#x2, 225#x3,3,3,3

Almost fell forward on 265#, it just didn't feel okay at all. I guess the sleeves are more important to me than I thought.

Chin-ups:

BWx5,3

Embarrassing. I guess I could use the light day.

12/10/09 - Thursday

2009-12-14T20:58:00.000-08:00

Biked in, DROM warmup.

Push Press:

45#x5, 135#x5, 180#x5,5,4.5

Almost got all the reps, just couldn't lock it out.

Back Squat:

45#x5, 135#x5, 225#x5, 285#x5,5,5

Nice!

12/8/09 - Tuesday

2009-12-10T16:04:00.000-08:00

Biked in.

DROM Warmup

Front Squat:

45#x3, 135#x3, 225#x3, 255#x3,3,3,3,3

Bench Press:

45#x5, 135#x5, 185#x5, 215#x5,5,5

12/4/09 - Friday

2009-12-10T16:01:00.000-08:00

Drove

DROM warmup

Push Press:

45#x5, 135#x5, 175#x5,5,5

Cleaned up from ground

HB Back Squat:

45#x5, 135#x5, 225#x5, 275#x5,5,5

Deadlift:

135#x5, 225#x5, 345#x3

Form was bad.

12/2/09 - Wednesday

2009-12-04T13:44:00.000-08:00

Drove

DROM warmup, no bar

Front Squat:

135#x3, 225#x3, 245#x3,3,3,3,3

Pretty tough

Bench Press:

135#x5, 185#x5, 210#x5,5,5

Not bad

11/31/09 - Monday

2009-12-02T14:53:00.001-08:00

Drove

DROM, bar warmups

Push Press:

45#x5, 135#x5, 170x5,5,5

HB Back Squat:

45#x5, 135#x5, 225#x5, 265#x5,5,5

Tough

Pullups:

BWx5,5,3

Resting about 5 minutes per set.

11/28/09 - Thursday

2009-11-30T12:46:00.000-08:00

Kind of funky schedule this week, drove in.

DROM, Bar warmup

Front Squat:

135#x3, 185#x3, 235#x3,3,3,3,3

Skipped 225# in progression, oh well.

Bench Press:

45#x5, 135#x5, 185#x3, 205#x5,5,5

Pretty tough by the end.

Deadlift:

135#x5, 225#x5, 335#x5

Not easy.

11/23/09 - Monday

2009-11-23T22:19:00.000-08:00

Biked in, it was easy, finally got a good route worked out.

DROM, oly bar warmup

Push Press:

45#x5, 135#x5, 165#x5,5,5

This got kind of hard.

Back Squat:

45#x5, 135#x5, 225#x5, 255#x5,5,5

Not too bad.

Power Snatch:

20x2, 50x2, 65x2,2,2,2,2

This was kind of hard.

11/20/09 - Friday

2009-11-20T18:54:00.000-08:00

Felt good, no ibus.

DROM warmup, Oly bar warmup

Will note warmups from now on, oly bar is FS, P, OH Sq, Sn Bl, Tall Sn, Sn Pull, Sn, everything x5

Front Squat:

45#x3, 135#x3, 185#x3, 215#x3,3,3,3,3

Bench Press:

45#x5, 135#x5, 185#x3, 200#x5,5,5

Deadlift:

135#x5, 225#x5, 315#x1, 325#x5

11/18/09 - Wednesday

2009-11-20T13:26:00.000-08:00

Drove in. No ibus. Been eating and sleeping a lot, feeling good.

Usual warmup.

Push Press (cleaned up from ground):

95#x5, 135#x5, 160#x5,5,5

Actually not that bad.

HB Back Squat:

135#x5, 225#x5, 245#x5,5,5

Pullups:

BWx5, 4+1, 3+1+1

Feet touched the ground on the pluses.

11/19/09 - Monday

2009-11-18T00:16:00.001-08:00

Biked in via 172nd. Took it slow and easy, still took 1 hour. Way too long!

Decided to spend a few weeks trying to knock out some linear progression.

Usual warmup, no ibus.

Front Squat:

135#x3, 185#x3, 205#x3,3,3,3,3

Bench Press:

135#x5, 195#x5,5,5

Power Snatch:

Bar stuff, 50x2, 60x2,2,2,2,2

Also threw in just a few OH squats for kicks.

Bike ride back was tough, hills were intense on quads. Went slowly enough most of the time I didn't get too drained.

11/13/09 - Friday

2009-11-16T13:32:00.000-08:00

Drove in. Taking it light this last week.

Usual warmup

Press:

45#x5, 95#x5, 133#x5, 143#x3

Push Press:

133#x3, 153#x3, 183#x1, 201#x1

On the last rep, I dipped a little more in the drive and it helped. I should dip for push presses like I do for jerks.

Front Squat:

133#x3, 201#x3, 221#x3

Deadlift:

135#x5, 225#x5, 315#x5,5

Worked on keeping a nice back, felt good. Grip held up well.

11/09/09 - Monday

2009-11-10T01:05:00.000-08:00

Rode my bike in for the first time - wasn't too hard, but went around for a while. Took 2 ibus upon arrival.

OH Squat:

45#x5, 113#x5, 133#x5, 153x3,3,3,2.5,0

Lesson of the day - OH Squats don't respond well to volume. My shoulders were feeling tight and not opening, the last set I didn't even get all the way down. It was a bad scene. Could have been the biking, but my OH Sq bottom position has been feeling iffy since I upped the volume.

HB Back Squat:

135#x5, 225#x3x5

Didn't feel great, plus wanted to bike, so I took weight off the bar.

Bench Press:

135#x5, 185#x5x5

Not a big deal here.

Bike ride back was much harder - the Bel-Red hill was tough, quads were cramping up by the end.

Played soccer for roughly 45 minutes later that night. Ran fast, didn't have cardio issues but quads cramped a little when I went 100%. Pretty sore afterwards. SMR definitely on the menu.

11/08/09 - Sunday

2009-11-10T00:54:00.000-08:00

Normal warmup

C&J:

60, 60, 69, 83, 83, 90, 99, 108, 99, 90, 90 (just clean)

Front Squat:

201#x3, 221#x3, 251#x3

TGU:

50x1 per, 90x1 per, dropped both on the way down.

11/5/09 - Thursday

2009-11-06T15:09:00.000-08:00

Felt okay going in

DROM Warmup

OH Squat and Snatch balances:

40x3 (OHS), 40x3 (SB), 50x3 (OHS), 50x3 (SB), 60x5 (OHS), 60x2 (SB), 60 (SB)

Overhead position didn't feel secure, tired from yesterday.

HB Back Squat:

135#x5, 225#x5, 275#x1, 315#x5x1

Got pretty tough

Bench Press:

135#x5, 165#x5, 205#x5

11/4/09 - Wednesday

2009-11-06T15:05:00.000-08:00

DROM and Bar stuff

Snatch:

50, 50, 60

62x7x1 on the minute (failed 8th, dropped it on shin and didn't really feel comfortable doing any more pulling)

Front Squat:

133#x3, 183#x3, 201#x3, 251#x3

Decent triple

DB Row from bench:

50#x5 per, 80x5x5 per

11/2/09 - Monday

2009-11-03T19:01:00.000-08:00

DROM warmup

OH Squat:
45#x5, 95#x5, 113#x5, 143#x5x5

Tough on the shoulders. I worry that at the final few reps I am letting the bar come forward and drilling a bad position.

Push Press:
45#x5, 133#x5, 153#x5x5

Really hard.

HB Back Squat:
135#x5, 225#x5, 265#x5x5

Pretty dang hard too.

11/1/09 - Sunday

2009-11-02T15:49:00.000-08:00

Took 4 ibus right before, right shoulder was in a good deal of discomfort.

DROM, bar warmup

Snatch:

50, 50, 60, 60, 65, 69, 71, 74, 69, 69, 69

C&J:

60, 60, 69, 83, 90, 99, 99, 99, 99

Kind of tweaked my left knee lowering the last one somehow.

Chinups:

BWx5,5,4

I am so weak at pull/chin ups. It is sad.

10/29/09 - Thursday

2009-10-29T20:37:00.000-07:00

Didn't sleep a ton last night, went down later in the day than usual. I think they canceled out. Took 2 ibus right before lifting. I think I slept badly, had a strange pain around right collarbone. From now on, I am taking out the extra pound I was giving myself from the kilo bumper plates.

DROM

OH Squat:

45#x5, 95#x5, 113#x5, 133#x5, 153#x1, 173#x2x1, 183#x1

Could maybe have done a little more, but happy with this.

Press:

45#x5, 113#x5, 133#x5, 153#x1(fail, no chance), 143#x2(failed 3rd)

Unhappy about this.

Front Squat:

133#x3, 201#x3, 221#x3, 241#x1, 261#x1, 281#x1

Cool! Not as heinous as I recall it being, though sticking point was tough.

Bench Press:

135#x5, 185#x5, 205#x3, 225#x2 (failed 3rd)

205# flew up, 225# not too hard.

Deadlift:

135#x5, 225#x5, 315#x3, 345#x1, 385#x1

Form broke down on 385, rest was okay. My problem is that I am not holding my isometric hamstring extension during the first part of the pull, so my hips shoot up which increases the lever arm and torque on my upper back so it folds and I lose extension. I will remember to cue this and will keep weight down for a bit.

Knees and lower back pretty sore afterwards.

10/26/09 - Monday

2009-10-27T15:03:00.000-07:00

Not very sore except in glutes. Usual warmup and ibus.

OH Squat:

45#x5, 115#x5, 135#x5x5

Tough in shoulders.

Bench Press:

135#x5, 155#x5, 175#x5x5

HB Back Squat:

135#x5, 225#x5, 255#x5x5

Actually pretty darn tough.

DB Curls: 50 per armx10

Whatever.

10/25/09 - Sunday

2009-10-26T11:40:00.000-07:00

Took ibus beforehand.

DROM warmup

Played with bar

Snatches:

50 (hang + OH Sq), 50, 50, 55, 60, 60, 65, 69x3x1, 74 (fail forward in the receiving position), 69x5x1

Decent, the 69 went well, don't know why I missed the 74.

Front Squats:

135#x3, 165#x3, 205#x3, 235#x2x3

What happened to my front squats?

Pullups:

BWx5,5,3

No kip

Turkish Getups:

40x1 per arm, 70x1 per, 90x1 per

10/22/09 - Thursday

2009-10-23T21:34:00.000-07:00

First day in the new gym. It was nice. No C2 rower, so no row in warmup anymore.

DROM Warmup

Played around with bar

OH Squats:

95#x2x5, 115#x2x5, 135#x3x5

These were actually really hard, need to work on these.

Front Squat:

135#x3, 185#x3, 235#x2x3, 255#x1

Also pretty dang hard.

LB Back Squat:

135#x5, 225#x5, 275#x5

Also kind of hard, took a bit to get used to different form. Kind of tough on the lower back, but wasn't rounding.

Bench Press:

135#x5, 155#x5, 175#x5, 195#x3, 215#x2

Not too hard, though pecs were surprised with unfamiliar movement. Not too hard at all.

Deadlift:

135#x5, 225#x5, 315#x5, 365#x1

Really hard, especially 315#x5. Pretty darn sore.

10/17/09 - Saturday

2009-10-23T21:33:00.000-07:00

Meet!

Snatch:

70, 75, 80 (fail forward)

C&J:

100, 105, 110 (collapsed in bottom of squat)

Should have opened higher weights

10/9/09

2009-10-09T16:03:00.000-07:00

Last day in my gym!

I have definitly been overtrained this week - soreness in weird places, trouble sleeping, etc.

Also snatches have all been too far forward - used a slightly lower-hipped start, I think it helped.

Slept well last night, took 3 ibus.

DROM Warmup
Bar warmup: press, OH Sq, Sn Bl, Tall Sn, Sn Pull, Sn, all x5

Snatch:
40 (hang PS+OH Sq+hang Sn), 40 (Sn pull+Sn), 50, 50, 60, 60, 69, 77 (fail forward, super close to making it), 77 (high pull, wasn't mentally ready), 72, 72, 74

Too far forward in receiving position, never felt 100% comfortable there.

C&J:
60 (PC+FS+PP), 60, 69, 83, 92, 101, 105 (tinest of pressouts), 108 (pressout noticeable)

Better

HB Back Squat:
135#x5, 225#x5, 275#x3, 315#x1 (failed 2nd)

Eh.

10/6/09 - Tuesday

2009-10-06T17:25:00.000-07:00

Came in later than usual, iffy recovery, forgot ibus. Unsurprising that it was a shitty workout.

DROM
Bar stuff

Snatch: 40(HP Sn + OH Sq + H Sn), 40, 50, 50, 55, 60, 60, 65, 69 (fail forward), 69, 69 (fail forward), 60

So shitty. I tried that slightly higher-hipped starting position, concentrating on pulling the bar in towards myself. I think I might have been pulling with my arms, everything felt heavy and I wasn't opening my shoulders. All the receiving positions were terrible.

Press: 95#x5, 140#x5,3, 135#x2x4

I was weak and tired.

Front Squat:
135#x3, 185#x3, 225#x5x3

So shitty. Terrible, terrible workout all around.

10/2/09 - Friday

2009-10-02T14:38:00.000-07:00

Ehh on sleep last night, took ibus.

DROM Warmup
Bar Warmup: Press, OH Squat, Front Squat, associated clean stuffs, pulls, hang, and full

Clean & Jerk:
60x2x2, 69, 83, 92, 101 (kind of ugly), 101, 105x5x1, 99

Pretty good lifting here. Jerks slowed down by the end.

Press:
95#x5, 135#x5, 145#x1, 155#x1, 165xfail (no chance), 135#x4 (didn't even try 5th)

Ehh, but shoulders and traps very tired from C&J

HB Back Squat:
135#x5, 185#x5, 225#x5, 275#x3, 315#x1

Pretty tired.

Pull-ups:
BWx6,5,4

I am a fatso. Good C&Jing today. Real confident in my 105 now.

9/30/09 - Wednesday

2009-09-30T15:53:00.000-07:00

No ibus this morning.

DROM Warmup

Bar, everything x5: Pr, OH Sq, Sn Bl, Tall Sn, Sn Pull, Sn

Snatch:
40x3 (complex of Hang Sn, Sn Pull, Sn), 50, 50, 60, 65, 69x3x1, 65, 60x3x1

Slightly higher-hipped start help cue double knee bend. Didn't feel super comfortable finding receiving position for bar, but was never really in any danger of missing one.

Squat Clean + Front Squat x4:
60, 74, 83x3

This is fun.

Planks:
1 min x5, 1 min rest between

Tough

9/28/08 - Monday

2009-09-28T16:38:00.000-07:00

Got a ton of sleep last night, took two ibus beforehand.

DROM Warmup

Warmup with bar:
Press x5, OH Sq x5, Sn Bl x5, Tall Sn x5, Sn Pull x5, Sn x5

Focus on knee bend in pulls

Snatch:
40x2x2, 50x2, 50, 60, 60, 65, 69, 71, 76 (fail forward, almost had it), 76, 80 (fail, pulled to nipples), 69, 71, 74, 76, 78 (felt easy), 80 (fail, pulled to nipples)

78 felt easy. I focused on a slow 1st pull and nailing the scoop, and I think it helped a ton. I think I just wasn't mentally ready for the 80s, and got scared as I pulled. Good day anyways.

Push Press:
135#x5, 160#x5x5

Brutal. I think I might have been hyperextending my lower back on some reps.

Front Squat:
135#x3, 185#x3, 225#x3, 255#x2 (failed 3rd), 245#x2 (failed 3rd)

Called it a day here. I was super tired and my lower back was kind of seizing up after the push presses. Not worth it to continue.

9/25/09 - Friday

2009-09-25T15:06:00.000-07:00

Ibus, etc.

DROM Warmup

Press:
45#x5, 95#x5, 135#x3, 145#x1, 160#x1, 165#x1 (fail, no chance)

Nice

Clean & Jerk:
60 (PC+FS+PP), 60, 60, 69, 78, 92, 101, 106, 111 (missed jerk), 101, 101, 101

Jerks got slow by the end. I just didn't elevate the 111 jerk enough - the recovery from the clean was real tough, and I may have been tired from that. Still, happy about the lift.

HB Back Squat:
45#x5, 135#x5, 225#x5, 275#x3, 335#x1

Maybe a little ambitious, but what the hell. Barely made depth, stuck pretty hard at my usual sticking point.

Planks:
1 min x5, 1 min rest between

Not as tough as last time.

9/23/09 - Wednesday

2009-09-23T13:52:00.000-07:00

No ibus this morning, figured I didn't need them for light day.

DROM Warmup

With bar: Pressx5, OH Sqx5

Snatch Accessory Complex: Pull+Pull+Power
20x3, 40x3, 60x1, 60x2x1 (Just Power Snatch)

Clean Accessory Complex: Pull+Pull+Power
60x3, 83x1, 83x2x1 (Just Power Clean)

Focus on double knee bend.

Press:
45#x5, 115#x2x5

Front Squat:
135#x3, 205#x3x3

Planks:
1 min x5, 1 min rest between

Got pretty tough at the end.

9/21/09 - Monday

2009-09-21T16:07:00.001-07:00

Ibus, not enough sleep but hey, it happens.

Modified CA Warmup: At this point, my DROM warmup is pretty different from the original CA, but hey. I do orbitals, leg swings, more squatting, and skip all the lying down and walking stuff.

Press:
45#x5, 95#x5, 135#x3x5

Wanted to nail snatches so only did 3 sets. Silly.

Snatch Bar Warmup: 5 OH Sq, 5 Sn Bl, 5 Tall Sn, 5 Sn Pull, 5 Sn

Snatch:
40x2x2 (hang), 50, 60, 60, 65, 69, 74, 78(fail, high pull), 69 (fail forward, just didn't pull it back to proper position), 60, 65, 69, 74

Dang! I was never really getting a good double knee bend, so the bar wasn't going as high as I'd like. Snatch pulls on Wednesday?

HB Back Squat:
135#x5, 225#x5, 275#x5x5

No picnic.

Press:
135#x2x5

Felt bad about skipping two sets earlier.

Deadlift:
135#x3, 225#x3, 275#x3, 315#x3, 365#x1 (hook grip)

Eh. I was tired at this point.

GHD Situps:
BWx15

Long day - I had better eat and sleep a lot to recover.

9/18/09 - Friday

2009-09-18T15:39:00.000-07:00

Got 10 hrs sleep last night, took ibus, etc.

CA warmup

Press:
45#x5, 95#x5, 135#x3, 145#x2, 155#x1, 165#x(fail), 165#x(fail, did a push press before so could rebound), 160#x(fail, but closer)

Clean & Jerk:
Bar stuff, 60x2x1(each rep was PC+FS+PP+SC+SJ), 69, 78, 87, 96, 105, 109, 101, 92, 83

Good stuff. Jerks slowed down a little at the end, cleans got a little ugly.

HB Back Squat:
135#x5, 225#x3, 275#x3, 315#x2(failed on 3rd, got halfway back)

GHD Situps:
BWx15

Good stuff.

9/16/09 - Wednesday

2009-09-16T14:23:00.000-07:00

Took ibus, etc. Been doing technique work at home.

CA Warmup

Snatch Accessory Exercises:
Bar: Px10, OH Sqx5, Sn Blx5, HP Snx5, H Snx5, P Snx5, Snx5
40: Sn Dl+HP Sn+(OH Sqx5), Sn Dl+HP Sn+(Sn Blx5), (Sn Dl+HP Sn+Sn Dl+H Sn+P Sn+Sn)x5
50: Sn Dl+HP Sn+(OH Sqx5), Sn Dl+HP Sn+(Sn Blx5), (Sn Dl+HP Sn+Sn Dl+H Sn+P Sn+Sn)x3
60: Sn Dl+HP Sn, Sn Dl+H Sn, P Sn, Sn

Got pretty tired by the end, actually.

Press:
45#x5, 95#x2x5

Front Squat:
95#x3, 135#x3, 205#x3x3

FS maybe a touch on the heavy side.

9/14/09 - Monday

2009-09-14T15:21:00.000-07:00

Weekend recovery was iffy. Took ibus only a little bit before. Kind of groggy coming in.

CA Warmup
Bar Warmup: Press, OH Sq, Sn Bl, Tall Sn, Hang Sn

Snatch:
40x2x2 (hang), 40, 50, 55, 60, 65, 69 (ugly), 69, 74 (fail, not enough elevation), 74 (fail, lost forward), 60, 62, 65, 67, 69, 72, 74 (fail)

Know when to call it quits. Maybe I wasn't 100% warm - bar was too forward almost always, and was having weak DKB. Traps felt more tired than usual - maybe no press before meant I was trying to muscle it too much. In any case, disappointing.

Push Press:
135#x5, 155#x5x5

Brutal.

HB Back Squat:
135#x3, 225#x3, 275#x3, 295#x3,3,2, 275#x2x3

Rough all the way through. Just tired, sticking butt out. Exhausting day.

9/11/09 - Friday

2009-09-11T13:40:00.000-07:00

Took 2 ibus before.

CA Warmup

Press:
45#x5, 95#x5, 115#x5, 140#x3x5

Fine.

Clean & Jerk:
Messed around with the bar for a while.
60x2x1 (PC+FS+PP+SC+SJ), 69, 69, 83, 92, 101, 106, 108, 92, 92

Nice! Didn't feel that hard, though I maybe had the tinest of pressouts on the 108 and last 92s. Did a slow 1st pull, which helped, and practiced footwork and pulling form between every rep. Real happy about this.

Front Squat:
135#x3, 185#x3, 225#x3

Walked out 275#, but saw the writing on the wall and didn't even attempt.

Pullups:
BWx7,5,4

9/8/09 - Tuesday

2009-09-08T16:03:00.000-07:00

Gym closed yesterday. Bad recovery over weekend but slept like 11 hours last night. Abs were super super sore from GHDs all weekend, took ibus before coming down.

CA Warmup, focus on low rpm for row

Press:
45#x5, 95#x5, 115#x3, 135#x3x5

Deloaded to 135#. Actually kind of hard, I blame it on the tired abs.

With bar: OH Sq, Sn Bl, Tall Sn

Snatch:
40x2x2 (hang), 50x2, 55, 60, 62, 65, 67, 69, 71, 74, 76, 78 (fail forward, didn't elevate enough), 78

Nice! Back to where I was pre-injury. Needed to pump myself up pretty hard to make it.

HB Back Squat:
135#x5, 225#x5, 275#x3, 290#x5x3

Not too hard, rested just under 5 minutes per.

Pullups:
BWx7,5,4

Good day.

9/4/09 - Friday

2009-09-04T16:23:00.000-07:00

Took an ibu ~1 hour before. Been doing lots of technique work with PVC lately.

CA Warmup, slow

Press:
45#x5, 95#x5, 135#x3, 150#x4,2, 135#x5

Reset or switch to TM next week.

Clean and Jerk:
60(PC+FS+PP+SC+SJ), 60(complex), 69(complex), 78, 87, 97, 103

Nice! Wrist wasn't 100% stable, but really great lifting. Doing a good job of doing DKB.

Front Squat:
135#x3, 185#x3, 225#x3, 255#x1, 275#x1, 185#x5

Hoped for more on 275#. Gym will be closed next Monday, so I decided to do more stuff.

Deadlift:
135#x5, 225#x5, 275#x5, 315#x3, 265#x1, 405#x1(fail), 315#x1

Hooked on all the singles. Okay with missing 405# given rest of workout before. Felt real comfortable with this even though I hadn't DLed for a while.

GHD Situps:
BWx30

Another old friend. Close to 2 hours in the gym.

9/1/09 - Tuesday

2009-09-01T15:38:00.000-07:00

Events conspired to keep me from the gym yesterday. Took 2 ibus hour before.

CA Warmup

Press:
95#x5, 135#x3, 150#x5,4,3

Real close, think I should try this again. 5 minutes rest per set.

With Bar: OH Sq, Sn Bl, Tall Sn, Sn

Snatch:
40 (PS+OHS), 40, 50, 50, 55, 60, 60, 62, 65, 69, 71, 74

Nice! Wasn't dropping fast enough in 3rd pull.

HB Back Squat:
135#x3, 225#x3, 285#x5x3

Real tough. Barely made it.

Skipped pullups since I am lazy and fat and it had been a long one.

8/28/09

2009-09-01T13:18:00.000-07:00

Putting this up late, so might skip little stuff. No ibus.

Press:

95#x5, 135#x3, 150#x3,2,2 (fails on 4,3,3)

Ouch. Maybe reset?

C&J:

60, 60, 69 (complex), 78, 87, 97, 101

Nice!

Front Squat:

135#x3, 185#x3, 225#x3, 255#x1, 285#x1

Nice!

Pullups:

BWx6,5,4

8/26/09 - Wednesday

2009-08-26T13:45:00.000-07:00

No ibus today - proved to be a mistake!

CA Warmup: I think using the newer model also helped for Monday's speedy time.

Bar stuff: P, OH Sq, Sn Bl, Tall Sn

Snatch:
40: 2x1(P Sn+OH Sq+Sn), Sn
50: 1x1(P Sn + OH Sq), Sn
60 (power), 60, 62 (miss forward), 62 (received halfway, rode it down), 65 (ugly power)

Decided to cut it off there - obviously wasn't happening and didn't want to drill bad form. Was receiving too far forward and not deep enough. Also emphasize jump/DKB

Front Squat:
135#x3, 205#x3x3

Nice, not too heavy, but a challenge. Glutes pretty sore at this point.

Press:
95#x2x8

Lame day since snatches not working, but light, so... going to have to nail it on Friday/Saturday.

8/24/09 - Monday

2009-08-24T15:05:00.000-07:00

Took 2 ibus roughly an hour before. I think it helped with wrist.

CA Warmup: 500m row in 1:30, 1:24 pace for 1st half which isn't even that hard with a damper of 3. I bet that if I was warm and really wanted it, I could do a 1:25.

Press: 45#x5, 95#x5, 115#x3, 145#x3x5

Nice! Was tough.

Snatch:
Did the usual stuff with the bar.
40x2x2 (from hang), 50x2x1 (1st was P Sn+ OH Sq), 55, 60, 62, 65, 67, 69

Nice! Was tough towards the end. Need to get under the bar faster and be more comfortable in bottom position. Shoulders weren't completely opening, wrist complained but not bad. No problem with how high I was elevating the bar.

HB Back Squat: 135#x5, 185#x5, 225#x3, 280#x5x3

Nice! Tough but maybe could have gotten away with 285#. Next week, I guess.

Pullups: BWx7,5,4.5

Bad but whatever, this was one of the best days in the gym I have had for quite some time. ~100 minutes.

8/21/09 - Friday

2009-08-21T14:22:00.001-07:00

500m row: 1:32, did 1:26 pace for first half

Did some of CA warmup moves

Press: 45#x5, 95#x5, 145#x2x3, 135#x3

Failed pretty hard on 145#

Clean & Jerk:
60, 60 (both as PC-FS-PP-SC-PJ complex), 69, 74, 83, 92x4x1

Feel pretty comfortable with 92 now.

HB Back Squat:
135#x5, 185#x5, 225#x3, 275#x1, 295#x1, 315#x1 (failed 2nd rep), 225#x8

Pullups:
7, 6, 4.5, 3, 3

Pathetic. Need better recovery!!!!!

8/19/09 - Wednesday

2009-08-21T14:20:00.000-07:00

Stayed home today.

Press: 75#x3x8

Tabata 75# HB Back Squat right into Tabata OH KB Swing

Did 9, 13, realized problem with watch, started over

10, 9, 8, 8, 8, 6 switch to KB 9, 9, 8, 8, 8, 7

It was really hot

8/17/09 - Monday

2009-08-17T12:57:00.000-07:00

Terrible recovery this weekend. Terrible. Been eating lots of meat, though.

CA Warmup (Row at damper 4, it was easier than usual)
Bar: 5 P, 5 OH Sq, 10 Sn Bl, 10 Tall Sn

Press: 95#x5, 140#x3x5

Clean & Jerk:
60, 60 (both of complex), 69, 78, 87

Wrist hurt by the end. I think holding the jerk rack position for a while in between makes it worse.

HB Back Squat:
135#x5, 185#x5, 225#x5, 275#x5x3

Really tough, had to rest a while between reps and sets and struggled to get each rep. Nice and heavy! Knees hurt a little, pointing toes and knees out more with closer heels seemed to help.

Pullups:
BWx7,6,5,5,4,3.5

Tried last rep twice, halfway both times. Half a rep off Recon Ron as RXed.

500m Row (Damper 3)
1:30.1, SR of like 36
Came out the gate flying at like 1:27, slowed down with 200 to go. Low damper = more better

Need to make a serious commitment to good recovery, SMR, ice, etc.

8/15/09 - Saturday

2009-08-17T09:18:00.000-07:00

Walked around a bunch canvassing today, then did a little metcon.

3 rounds of: 10 1pd KB Swing overhead, 10 80# front squat, 10 pushups.

4:31

Front squats were only really hard part, which is kind of funny. I was slow.