Right side…
Left…
So this next one wont be pretty (not that the rest were, but this my actually gross a few people out)…excuse the white, harry legs. They definitely need some working on…
Wednesday 11/21/07
Power Clean and Push-press
Bar x 8 PC + 8 PP’s
135 x 1 PC + 5 PP’s
155 x 1 PC + 3 PP’s
165 x 1 PC + 3 PP’s
175 x 1 PC + 3 PP’s
185 x 1 PC + 3 PP’s
195 x 1 PC + 3 PP’s
Chins
BW + 15 x 5
BW + 20 x 3
BW + 20 x 2
BW + 20 x 1
(Fuck I suck at these!)
1-Arm DB Press (started with left arm…weaker arm)
60 x 4 x 6
(felt much easier than last time)
Pull-ups (was pretty pissed with my performance on chins, so I decided to do some pull-ups)
BW x 3
BW x 3
BW x 1
BW x 1
BW x 1
(FUCK!)
Pull Downs
120 x 8
135 x 8
150 x 8
(different pulley system than I used last time – which is why the increments are different)
Db Front Raises
25 x 3 x 8
(started getting kinda ugly towards the end)
Face Pulls
100 x 10
110 x 10 (form started to take a shit)
100 x 10
Standing Bb French Press
70 x 10
70 x 8
Friday 11/23/07
Power Cleans
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
Deadlifts (kept the O-lifting shoes on and used a clean set-up – lower hips, more leg drive)
225 x 3
275 x 3
315 x 3
340 x 2
365 x 1
1-leg DB RDL’s
100 x 4 x 6 (combined weight of DB’s)
Chins (neutral grip)
BW x 5,4,3,2
Isometric Hypers
BW + 25 x 50 sec
BW + 25 x 35 sec
Sat 11/24
Felt like shit today…I almost talked myself out of going to the gym; I went anyways, I just didn’t do much
Bench
135 x 8
185 x 5
230 x 3
230 x 2
230 x 2
230 x 2
Pull-ups
BW x 2 x 5
Dips
BW x 2 x 5
Rows
135 x 2 x 8
Monday 11/26
Overhead Squats
Bar x 5r x 2s
Power Snatch From Hang
45 x 5r x 2s
95 x 3
100 x 3
105 x 3
110 x 3
115 x 3
Power Cleans and Jerk
135 x 3 PC + 1 J
155 x 3 PC + 1 J
175 x 2 PC + 1 J
195 x 2 PC + 1 J
205 x 1 PC + 1 J
205 x 1 PC + 1 J
205 x 1 PC + 1 J
Overhead Squats
110 x 5r x 3s
Front Squats
135 x 3
160 x 3
185 x 3
205 x 3
205 x 2 x 2
Close-grip Bench
Bar x 8
135 x 6
185 x 5r x 3s
Pull-ups
BW x 3r x 5s
Wed 11/28
Overhead Squats
Bar x 5r x 2s
95 x 5r
Squat Cleans From High Hang
135 x 3r x 5s
Power Snatch From Hang
Bar x 5
95 x 3
105 x 3
115 x 2
125 x 2
135 x 1r x 3s
Back Squats (paused)
135 x 5
185 x 3
225 x 3 x 3
RDL’s
225 x 3
275 x 3 x 3
Overhead Squats
45 x 5
95 x 5
Standing 1-Arm DB Press
65 x 5r x 3s
Neutral Grip Pull-ups
BW x 5
BW x 4
BW x 3
Got to the gym at about 3:30 and I hadn’t eaten since about 11:30 – felt really weak…
Overhead Squats
45 x 5
95 x 5r x 2s
Drop Snatches
45 x 5
65 x 3
75 x 3
85 x 3
95 x 3
Snatch from hang
45 x 5
65 x 3
75 x 3
Power Clean + Push Press
135 x 3PC + 3PP
155 x 1PC + 3PP
175 x 1PC + 3PP
Power Clean + Jerk
(185 x 1PC + 1J) x 3
Clean Pulls
225 x 3 x 3
Front Squats
135 x 3
155 x 3
175 x 3
185 x 3
205 x 1
Shitty workout…really felt like crap
Also, I don’t know if anyone is going to read this, but just in case: my wrists are really starting to bug me – I had surgery on the right one about 3 years ago and flexibility is an issue, and always will be. Overhead squats really hurt for the first few sets – anyone have any advice?
Sunday, 12/2
Overhead Squats
Bar x 5r x 3s
Some bar work to further warm up…
Power Snatch from Hang (knee level)
95 x 3
95 x 3
105 x 3
105 x 3
115 x 2
115 x 2
125 x 1
135 x 1
135 x 2
135 x 3
135 x 2 (this set was a little ugly…press outs)
Drop Snatches
45 x 5
65 x 5
80 x 5
95 x 3
Squat Cleans from High Hang
135 x 2r x 5s
Squat Cleans from pins at Knee Level
135 x 2r x 5s
Clean Pulls
225 x 3r x 4s (really tired after these…)
Front Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 2
225 x 1
Chins (neutral grip)
BW x 5
BW x 5
BW x 4
Dips
BW x 5r x 4s
Tuesday 12/4
Bar work to warm up
Power Clean and Jerk
135 x 1 + 2
155 x 1 + 2
165 x 1 + 2
175 x 1 + 2
185 x 1 + 2
195 x 1 + 2
205 x 1 + 2
205 x 1 + 1 (the shoulders didn’t like that one )
Power Snatch from Hang
45 x 3
95 x 3
105 x 3
115 x 3 x 3
Squat Cleans from High Hang
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
Back Squats
135 x 3
185 x 3
225 x 3
235 x 3
245 x 3
RDL’s
225 x 5r x 3s
1-Arm DB Bench
70 x 6
75 x 6
80 x 6
85 x 6
Friday 12/7/07
General Warm up
Power Snatches from Hang
95 x 3
115 x 3
135 x 3
135 x 1 x a lot (I wasn’t really keeping track, maybe 6 - 8 sets with about 30sec rest)
135 x 5 (started really getting into the grove and I didn’t want to stop the set…)
135 x 4
Power Clean
135 x 3
155 x 3
175 x 1
185 x 1
205 x 1
215 x 1 (not too pretty)
215 x 1 (a lot better)
Cleans
135 x 1 x 5
(I’m pulling too high…as I’m getting quicker dropping into the hole I find the bar is crashing down on me. From a high hang it’s not an issue but from the floor I don’t really know what to do…)
Front Squats
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3 (last rep wasn’t pretty…)
Military Press
95 x 5
105 x 5
115 x 5
125 x 4
135 x 3
Face Pulls
100 x 8
90 x 8
80 x 8
Sunday 12/9/07
BW = 232 (been consistently that for the last few days, thats ~5-7 lbs over the course of the last month. I feel stronger, I just don’t know about 5 - 7 lbs stronger, if you know what I mean…)
Bar work to warm up
Power Snatch from Hang
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 1
155 x 1r x 3s
Back Squats
135 x 5
185 x 3
230 x 3
240 x 3
250 x 3
RDL’s
135 x 5
225 x 3
285 x 3 x 3
D1 Chins (neutral grip)
BW x 5
BW x 5
BW x 3
BW x 3
D2 Dips
BW x 5 x 5
Monday 12/10/07
Still feeling kinda beat up from yesterday but I’m not going to have time tomorrow for the gym so I went anyways.
Warm-up
Power Cleans
135 x 3
155 x 3
175 x 2
185 x 2r x 7s
Jerks from rack
135 x 3
155 x 3
165 x 3 x 5
(really working on trying to get my form down here. Trying to keep my elbows high while racked and keep the shoulders out of it)
OHS
95 x 5
105 x 5
115 x 5
125 x 3
(shoulders and traps dead at this point, had difficult time balancing last set. Wrists are fucking killing me!)
Power Cleans from high hang
135 x 5r x 4s
(only about 30 sec between each set, just working on getting elbows up in rack.)
12/12/07
Felt really beat up today. Decided to just do some power snatches and then some upper body stuff…
Power snatch from hang
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
135 x 1
135 x 3r x 2s
Close grip bench
135 x 8
185 x 5
190 x 5
195 x 5
200 x 5
205 x 5
Close grip cable rows
120 x 8r x 3s
Face pulls
100 x 10r x 3s
Preacher curls
55 x 8r x 2s (am I right in assuming a ez curl bar is 35lbs?)
Push downs
140 x 8
160 x 8
180 x 8