Saturday, November 21st, 2009 at
3:48 pm
Back to heavy volume and a ME Tuesday which turned out to be a mixed bag; a personal best in the push press and a groin blow-out while working up to an Olympic squat pr.
Tuesday, 11/17/09
Push Press: 95×5/135×5/155×3/165×3/185/205 pr/225 pr/235 pr (need more leg drive leg drive).
Back Squat: 135×5/185×5/235×3/275×2/285 f. (crashed the bar. My left side groin gave out and ended my run for a pr. damn!)
Chest-supported double Dumbbell Rows: 30×8/60×8/60×8/60×8.
Bar Front Raise: 45×10/50×9/.
Med Ball Sit-ups: 4×20. Legs close together. Could not do spread eagles, however.
Read the rest of this entry
Sunday, January 4th, 2009 at
1:47 pm
New Lifting Platform at American Gym
Monday, 12/29/08
Snatch, x 2- 1st rep from the first pull, the 2nd from the hang: 65/75/80/88/93/98/103/108
Power Snatch: 115×2/115/115/115/115/120/120/120
Kettlebell Swings, 44 kg: 2 x 10
HCB Swings, 105#: 3 x 5 Read the rest of this entry
Sunday, December 7th, 2008 at
7:28 pm
Monday. 12/1/08
Rest Day
Tuesday, 12/2/08
Today was the first day I trained in the new gym, American Gym, formerly Tommy’s Boxing Gym. It was great to plug an iPod playlist into the stereo and pump the volume and not bother anyone. This will be great!
Snatch doubles: 45/45/65/65/ to warm-up.
90/90/95/95/95/100.
Power Clean doubles:
115/111/116/121/155/155
Form on both lifts sucked as did the weight. I finished off some 2-man decline medicine ball sit-ups with Jon Curry. 3×12-15. I also did a set on the floor with an Ab Mat and another set on an Ab Mat but no med ball.
Wednesday, 12/3/08
No training. My allergies kicked my butt.
Thursday, 12/4/08
DE Squats, x 2:
60% @ 205#, 4 sets
65% @ 225#, 4 sets
70% @ 240#, 4 sets
DE Deadlift singles:
60% @ 275#, 4 sets
65% @ 300#, 4 sets
70% @ 325#, 4 sets
Hungarian Core Blaster Swings, x 10:
80/80/80/90/90/90
Friday, 12/5/08:
Overhead Squats:
45×10/88×6/111×3/131×2/133×2/133×2/143×2/143×2
Sandbag, 80#
Shoulder Squat: 5 each shoulder x 2
Zercher Squat: 10/10
Back Squat: 10/10
Overhead Squat: 5/5
Single Leg Squats: 5 each leg
Kettlebell Snatch, 24 kg:
7×10
Saturday, 12/6/08
45# Thrusters, 3×20
Sandbag Clean & Squat, 2×10
Sandbag Step-up & Squat, 2×10
Sandbag Clean & Step up, 2×10
Sunday, 12/7/08
Rest Day
Monday, February 18th, 2008 at
11:03 pm
Another quiet night at the gym, but that was fine and ideal for tonight’s fun. A few days ago I did DE (dynamic effort) squats and now it was time for DE Deadlifts.
The object here is speed and power off the floor at 60-70% of my 1RM. I gave myself 30-45 seconds between each set of 2 lifts.
60%-261# x 4
65%-281# x 4
70%-310# x 4
330# x2
