SL Deadlift:
275 x 3 for 3 sets
DL off blocks (bar 2 inches below bottom of knee):
430 x 3
430 x 3
450 x 3
475 x 3
500 x 3 PR
Zerchers:
185 x 8 for 4 sets
Seated Cable Row:
Full stack x 6 for 3 sets
Sub-scap Pull-ups
V-bar Lat Pulldown:
Full stack x 6 for 2 sets
Saturday, October 31, 2009
10/31 DE Bench - Last Training Session b4 the Meet
Band-resisted Bench (Quad Minis): 95x3x3
115x3x3
135x3x3
Triceps Death: 135x0-6
145x0-3
DB Bench: 80x8, 7, 4 (hit a wall)
Cable Rows: 170x10
180x10
190x10
CG Lat Pulldown: 180x10, 9, 8
Subscap Pulls: 4 sets
115x3x3
135x3x3
Triceps Death: 135x0-6
145x0-3
DB Bench: 80x8, 7, 4 (hit a wall)
Cable Rows: 170x10
180x10
190x10
CG Lat Pulldown: 180x10, 9, 8
Subscap Pulls: 4 sets
DE Bench
Speed Bench:
quadded minis; fixed hands
135 x 3, 3 sets
185 x 3, 3 sets
205 x 3, 3 sets
Dumbbell Bench:
95s x 8, 8, 8
Cable Row:
250 x 10, 10, 10
Close Grip Pull-down:
250 x 10, 10
Finished with sub-scap pulls
quadded minis; fixed hands
135 x 3, 3 sets
185 x 3, 3 sets
205 x 3, 3 sets
Dumbbell Bench:
95s x 8, 8, 8
Cable Row:
250 x 10, 10, 10
Close Grip Pull-down:
250 x 10, 10
Finished with sub-scap pulls
Friday, October 30, 2009
ME Squat
Went to 4-start for some last-minute meet prep + knee wrapping
Squat:
432 x 1
473 x 2
Need to be quick on the descent. If I slow down, the lift is much harder and my depth is not as good.
Glute thrusts:
I showed brent how to do these for fun. They still feel awesome
275 x 8
330 x 12
Squat:
432 x 1
473 x 2
Need to be quick on the descent. If I slow down, the lift is much harder and my depth is not as good.
Glute thrusts:
I showed brent how to do these for fun. They still feel awesome
275 x 8
330 x 12
10/29 Squat
Squat: 135x20
Pause Squat (3 count): 135x5, 5, 5, 5
Standing Abs: 3 sets
Just working up slowly but surely with these squats. Adding 10 lbs each session, or reps if I happen to fail at one of these weights. Everything done without a belt. Hopefully this will help build my core strength back up to the point where I begin seriously deadlifting again.
Pause Squat (3 count): 135x5, 5, 5, 5
Standing Abs: 3 sets
Just working up slowly but surely with these squats. Adding 10 lbs each session, or reps if I happen to fail at one of these weights. Everything done without a belt. Hopefully this will help build my core strength back up to the point where I begin seriously deadlifting again.
10-27, 10-28, 10-30
10-27
power snatch 80/1 x 5
P. Cl. + Pu J. 92/1 x 5
Various stretches, dynamic and static. I have taken a liking to hold the bar overhead and hopping back and forth in the bottom of a squat. I can do this with 135. Definitely loosens up the bottom position.
10-28
Snatch 92 - 1+miss, 97 - miss, 1, 102 - miss, 1, 107, 111 - miss, 111 - miss, 102, 105 - miss,
97 - (1,miss) (1,miss,1) (1,miss)
weird day... I felt strong but didn't make some lifts I should have. I tried 111 twice because I felt like I could've had it. It would've been a 1kg record.
Clean and Jerk 116, 120, 125 - miss, 125 - miss, 116, 116, 120, 125, 129 - miss,
110 - (1+miss), 1, 1
Front squat 125, 134, 142 - miss, 125/3, 129/3 x 2
Overall not a bad day. I didn't feel great but didn't feel bad either.
10-30
So today was supposed to be a max day, but a few things complicated that, so I lifted light and will move this workout to tomorrow. First of all, I had to get up for this workout at 6am, so that threw things off a little. Second, I feel really weird. A little light headed so I'm not at 100%. Finally, and most importantly, the weight room got a new set of weights. Ordinarily this would be good thing, but it's not. At all. These are Powerlift plates, which are 2 inches larger in diameter than standard Olympic plates (meaning the pull is one inch shorter). My timing on the lifts was definitely off since I'm not pulling as far. They are bumper plates at least. It totally messed me up, at least psychologically, so I scrapped the ME and just lifted light.
Power snatch 85/1 x 4
Pwr cl. + Pu. J. 102, 107, 107 - miss, 102, 102
Drop snatches 60/3 x 3 with a hop at the bottom position on the last rep of each.
power snatch 80/1 x 5
P. Cl. + Pu J. 92/1 x 5
Various stretches, dynamic and static. I have taken a liking to hold the bar overhead and hopping back and forth in the bottom of a squat. I can do this with 135. Definitely loosens up the bottom position.
10-28
Snatch 92 - 1+miss, 97 - miss, 1, 102 - miss, 1, 107, 111 - miss, 111 - miss, 102, 105 - miss,
97 - (1,miss) (1,miss,1) (1,miss)
weird day... I felt strong but didn't make some lifts I should have. I tried 111 twice because I felt like I could've had it. It would've been a 1kg record.
Clean and Jerk 116, 120, 125 - miss, 125 - miss, 116, 116, 120, 125, 129 - miss,
110 - (1+miss), 1, 1
Front squat 125, 134, 142 - miss, 125/3, 129/3 x 2
Overall not a bad day. I didn't feel great but didn't feel bad either.
10-30
So today was supposed to be a max day, but a few things complicated that, so I lifted light and will move this workout to tomorrow. First of all, I had to get up for this workout at 6am, so that threw things off a little. Second, I feel really weird. A little light headed so I'm not at 100%. Finally, and most importantly, the weight room got a new set of weights. Ordinarily this would be good thing, but it's not. At all. These are Powerlift plates, which are 2 inches larger in diameter than standard Olympic plates (meaning the pull is one inch shorter). My timing on the lifts was definitely off since I'm not pulling as far. They are bumper plates at least. It totally messed me up, at least psychologically, so I scrapped the ME and just lifted light.
Power snatch 85/1 x 4
Pwr cl. + Pu. J. 102, 107, 107 - miss, 102, 102
Drop snatches 60/3 x 3 with a hop at the bottom position on the last rep of each.
10/29/09 DE Bench
Band-Resisted (quaded minis) Bench:
135 x 3 for 12 sets, varying between 3 grips
Tricep Death (0-6 boards):
135 for 2 sets
couldn't get the last rep on the 6th board - FAIL
DB Bench:
80 x 8
90 x 8
95 x 8
135 x 3 for 12 sets, varying between 3 grips
Tricep Death (0-6 boards):
135 for 2 sets
couldn't get the last rep on the 6th board - FAIL
DB Bench:
80 x 8
90 x 8
95 x 8
Thursday, October 29, 2009
Speed Bench
Band Resisted Bench
Purple Bands
95x3x2
105x3x2
115x3x2
125x3x2
135x3x4
Triceps Death
2 sets of 5 reps at 95 pounds from 0 to 6 boards
the second set felt easy, I should have gone heavier
Dumbbell Bench
130x8
140x8
130x10
Deadlifts
Stiff legged deadlift
243 x 3
263 x 3
273 x 3Block Pulls
293 x 3
313 x 3
333 x 3
353 x 3
373 x 1
Zercher Squats
135 x 3
155 x 3
185 x 3
185 x 3
ended with abs
Squat
Squat
warmup
255 x 1 (opener)
275 x 1, 1 (2nd attempt) - These were really slow.
Zercher squats
135 x 6
155 x 6
175 x 6
Standing abs
100 x 12
110 x 10
120 x 8
warmup
255 x 1 (opener)
275 x 1, 1 (2nd attempt) - These were really slow.
Zercher squats
135 x 6
155 x 6
175 x 6
Standing abs
100 x 12
110 x 10
120 x 8
Squats
10/29/09
Squats
235 x 1 (opener)
260 x 1 (second attempt)
260 x 1 (second attempt)
Zercher Squats
135 x 5 x 2
10/28/09 Upper Back
BB Shrugs:
315 x 10
405 x 10
455 x 8
455 x 8
Weighted Pull-ups:
BW + 25# x 6
BW + 25# x 6
BW + 35# x 6
BW + 35# x 6
Hammer Curls:
55 x 6 for 3 sets
315 x 10
405 x 10
455 x 8
455 x 8
Weighted Pull-ups:
BW + 25# x 6
BW + 25# x 6
BW + 35# x 6
BW + 35# x 6
Hammer Curls:
55 x 6 for 3 sets
Upper Back
Barbell Shrugs
225x10
275x10
315x10
365x10
275x20
315x15
Wide Grip Weighted Pull Ups
BW+25x8
BW+35x6
BW+45x6
BW+55x3,2
Hammer Curls 35x10 each arm, 30x10x2 each arm
Incline Curls 30x5, 30x7 each arm
Reverse Grip Curls 50x10,60x10
Wrist Curls 45x15x2 each arm
Band Pull Apart
redx10
purplex10x3
Wednesday, October 28, 2009
ME Bench
Shirted Bench:
315 x 2 @ 2 board
365 x 1 @ 2 board
365 x 1 @ 1 board
365 x 1 (off chest)
385 x 1, 2 sets
Video of the second set of 385:
Nearly dumped it but then brought it back in line. This feels right at the bottom of my sternum, so I'm 99% confident it's within the USAPL regulations.
Floor Press:
245 x 5
255 x 5, 2 sets
Finished with body-weight dips and sub scap pulls
315 x 2 @ 2 board
365 x 1 @ 2 board
365 x 1 @ 1 board
365 x 1 (off chest)
385 x 1, 2 sets
Video of the second set of 385:
Nearly dumped it but then brought it back in line. This feels right at the bottom of my sternum, so I'm 99% confident it's within the USAPL regulations.
Floor Press:
245 x 5
255 x 5, 2 sets
Finished with body-weight dips and sub scap pulls
10/28 Bench
Bench: 205x3
+Shirt: 225 (2brd) x 3
245x1, 1
260xFail
Floor Press: 185x5, 5, 5
Dips: BWx20, 13, 12
Low volume today. This might actually be a good setup for next cycle for improving my bottom-end strength. Floor press is pretty much all pec for me, and dips are a good pec-intensive tricep exercise. Maybe add in some DB Bench as well.
So for the meet next week here are my attempts:
Opener 105 kg
2nd 112.5 kg
3rd 117.5 - 122.5 kg
Fun fun!
+Shirt: 225 (2brd) x 3
245x1, 1
260xFail
Floor Press: 185x5, 5, 5
Dips: BWx20, 13, 12
Low volume today. This might actually be a good setup for next cycle for improving my bottom-end strength. Floor press is pretty much all pec for me, and dips are a good pec-intensive tricep exercise. Maybe add in some DB Bench as well.
So for the meet next week here are my attempts:
Opener 105 kg
2nd 112.5 kg
3rd 117.5 - 122.5 kg
Fun fun!
Bench
Bench (full commands)
170 x 1
185 x 1, 1
200 x 1 (off 3 board)
200 x 1 (off 2 board)
Floor press
155 x 5
165 x 5, 5
Dips
BW x 3 x 12
170 x 1
185 x 1, 1
200 x 1 (off 3 board)
200 x 1 (off 2 board)
Floor press
155 x 5
165 x 5, 5
Dips
BW x 3 x 12
Upper back
2 midterms tomorrow so I rushed this workout in about 40 minutes.
Barbell shrugs
315 x 8
365 x 8
405 x 7
455 x 5, 5
Wide grip pullups
BW+25 x 8
BW+35 x 8
BW+45 x 6, 5
Dumbbell rear delt flies
32.5s x 10, 10, 10
Hammer curls
45s x 8
50s x 8
55s x 6
Barbell shrugs
315 x 8
365 x 8
405 x 7
455 x 5, 5
Wide grip pullups
BW+25 x 8
BW+35 x 8
BW+45 x 6, 5
Dumbbell rear delt flies
32.5s x 10, 10, 10
Hammer curls
45s x 8
50s x 8
55s x 6
Tuesday, October 27, 2009
Upper Back
BB Shrugs
315 x 12
365 x 8, 12
385 x 8
405 x 10
Pull-ups
Pull-ups
BW x 8
+25 x 6, 5
+25 x 6, 5
+35 x 3+.5 with slow negative
Bench Band Pull-aparts
Bench Band Pull-aparts
Purple x 8 x 3
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