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MadScience Workout Log

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#1 · (Edited)
Age : 42
Weight : 165-175 (165 is ideal)
Diet : Mostly Vegetarian since Apr 2009
--------------------------------------------
PRs from 2009 :
- Squat Clean & Jerk : 175lbs
- Squat Clean : 185x3
- Power Snatch : 145
- Dead lift : 265x4
- Box Jump : 42 inches
- Back Squat (power lift style) : 250x5
- Front Squat : 185+ (? need a rack for the gym)
- Overhead Squat : 135x5
--------------------------------------------
2010 Goals :
- Squat Clean & jerk : 205
- Squat Clean : 225
- Snatch : ~170 (body weight)
- Dead Lift : ~ 340(body weight X 2)
- Back Squat : 305 (Oly Style preferably)
- Front Squat : 225+
- Overhead Squat : 170+
- Box Jump : 48 inches
---------------------------------------------
2010 PRs :
- Power Clean : 190x1 (08Jan2010)*
- Front Squat : 190x1 (08Jan2010)*
PR Notes :
* Was going for a squat clean but caught it high. Did a full front squat from there.
 
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#56 · (Edited)
Wednesday 23Sept2009
- weight : 169
- time : 47 min
------------------------------------
Superset :
- Front Squats : 10@135 + 5@155 + 5@155 + 5@155 *
- Bench Press : 6@140 + 5@150 + 3@160 + 21160
Superset :
- Squat Clean : 3@135 + 3@135 + 3@135 + 3@135 + 3@135 **
- Pull Ups : 4@20 + 4@20 + 4@20 + 4@20 + 4@20
Superset :
- Dead Lift : 2@255 + 2@255 + fail@255 ***
- Dips : 6 + 6 ****
----------------------------------------
* Dropped weight, form sucks @ 170+ and since I'm having trouble with my wrist and my cleans in general I figure I'll take the opportunity to focus on strict form and lower weight for a while.
** Never really spent any time working the squat clean. Since my power-cleans have plateaued (technical deficiencies mostly I think) this seemed like a good time to add them in.
*** Drop weight next week. 235 is prob about right for what I should be reping.
**** WTF! Dips made my shoulders hurt. Getting old sucks!
 
#57 ·
Monday 28Sept2009
- Weight : 171
- Time : 47 min
---------------------------------------------------
Superset :
- Back Squats : 10@180 + 5@240 + 4@240 + 4@240
- OH Press : 5@95 + 5@95 + 5@95 + 5@95
Superset :
- Full Cleans : 3@135 + 3@145 + 3@145 + 3@155 + 3@155
- Pull Ups : 5@20 + 5@20 + 4@20 + 4@20 + 4@20
Superset :
- Dead Lift: 4@235 + 3@235 + 3@235
- 10 inverted Pushups + 15 stab. ball p.u. + 15 hindu p.u.
 
#59 ·
Wednesday 30Sept2009
- Weight : 169
- Time : 50 min
------------------------------------
Superset :
- Front Squats : 10@135 + 5@155 + 5@165 + 5@165
- Bench Press : 5@140 + 5@150 + 5@160 + 2@160
Superset :
- Power Clean : 3@155 + 3@155 + 3@155 +3@155 + 3@155
- Pull Ups : 5@20 + 5@20 + 5@20 + 5@20 + 5@20
Superset :
- Dead Lifts : 5@235 + 4@235 + 4@235
- Push ups : 15 stab ball + 12 med ball + 15 hindu
 
#60 ·
Thursday 1Oct2009
- Weight : 170
- Time : ~ 60 min
- Age : 42 today
-----------------------------------------------
Rolled with T. Got subed a bunch, oh well. Caught T in 1 Knee Bar

Continued to work on Bravo's Half guard stuff (Lockdown, Old School, Electric Chair, and Plan B). Got to Retard Control once, but couldn't hold it very long. Lost rubber guard whe I tried to trans to Crack head.
 
#61 · (Edited)
Friday 2Oct2009
- Weight : 171
- time 50 min
----------------------------------------
Superset :
- OH Squat : 6@95 + 7@95 + 7@95
- push Jerk : 4@135 + 3@135 + 3@135
Barbell Complex : 2@135 + 2@135 + 1@135 *
Hang Clean : 4@135 + 4@135 + 3@135+ 3@135 + 3@135 + 3@135
Dead Lift : 5@235 + 5@235 + 5@235
Power Clean : 3@135(+3pj) + 3@135(+3pj) + 3@135(+1pj)
------------------------------------------------------
Notes :
* Complex was : bent over row, hang clean, push jerk, back squat, push jerk. Way harder than I though - not muscularly so much as cardio.
 
#62 ·
Monday 05Oct2009
- Weight : 170
- Time : 58 min
----------------------------------------------
Superset :
- Back Squats : 5@180 + 5@240 + 5@240 + 5@240 *
- OH Press : 5@95 + 3@105(+2pp) + 3@105(+2pp) + 1@105+(3pp)
Superset :
- Squat Cleans : 3@135 + 3@145 + 3@155 + 3@165 + 3@175 **
- pull ups : 5@20 + 5@20 + 5@20 + 5@20 + 5@20
Superset :
- Dead Lift : 5@245 + 3@245 + 4@245
- Inv. Puship : 10 + 10 + 8
----------------------------------------------
Notes :
* Realized that when I am squating I push off the outsides of my feet. Pushing the insides of my feet into the ground and out rolls my knees in in slightly and lets me push with more of my (inner) leg muscles!
** Took my time on the later sets trying to keep the technique good as the weight increases.
 
#64 ·
Wednesday 07Oct2009
- Weight : 170
- Time : 50 min
--------------------------------------
Superset :
- Front Squats : 10@135 + 5@165 + 4@165 + 4@165*
- Bench Press : 8@140 + 5@155 + 4@155 + 3@155
Superset :
- Hang Cleans : 3@135 + 3@140 + 3@145 + 0(+3hp)@150 + 2(+1hp)@150
- Pullups : 3@20 **
- Hindu Pushups : 14
- Bent Over Rows : 5@135 + 5@135 + 5@135
Superset :
- Dead lift : 5@245 + 5@245 + 5@245
- Med Ball Pushups : 10 + 10 + 10
-------------------------------------
Notes :
* Need to focus on standing up through the heels, Keeping elbows high, and keeping trunk up right.
** Left bicep has been bothering me for week and a half. Today it finaly said "NO more pullups!"
 
#66 ·
Friday 09Oct2009
- Weight : 172
- Time 60 min
-----------------------------------------
- Squat Cleans : 3@135(+3sj) + 3@145(+3sj) + 3@155 + 3@165 + 3@175 + 0@185(3 hp)*
- Rolled with T: 30 min. Got caught in a kimora. Got top and then mount, but screwed that up by rushing instead of focusing on position. Got stuck in turtle and finally let T sink a hook so that I could set up a kneebar roll. T defended so I alligator rolled and set the knee bar back up three times before switching to a foot lock. T defended the footlock by grabbing my gi and trying to pull himself close but he didn't try to pass my free leg so I took my time setting up the foot lock. When I had the footlock set up I put my free foot in his arm pit, pushed him out, slid my hips into the right position and bridged to get the tap.
 
#67 ·
Monday 12Oct2009
- Weight : 170
- Time : 45 min
------------------------------------
Superset :
- Back Sqauats : 10@180 + 4@250 + 4@250 + 3@250
- OH Press : 15@45(bar) + 4@100 + 4@100 + 4@100
Superset :
- Squat Clean : 3@145 + 3@155+ 3@165 + 3@175 + 0@185(3hp)
- Bent Over Row : 5@145 + 4@155 + 4@155 + 4@155 + 4@155
Superset :
- Dead Lift : 5@255
- Hindu Pushups : 15
------------------------------------
 
#69 ·
Wednesday 14 Oct 2009
- Weight : 171
- Time : 50 min
--------------------------------------
Superset :
- Front Squats : 10@135 + 5@165 + 5@165 + 5@165
- KB Bench Press : 10@16kg + 8@24kg + 7@24kg + 7@24kg
Superset :
- Squat Cleans : 3@145 + 3@155 + 3@165 + 3@175 + 0@185(+3hp)
- Bent Over Rows : 5@145 + 5@145 + 5@145 + 5@145 + 5@145
Superset :
- Dead Lift : 5@255 + 2@255 + 3@255
- Bench Press : 2@150 + 5@140 + 5@140
 
#70 ·
Thursday 15 Oct 2009
- Weight : 170
--------------------------------------
- Run : 3.3 miles, 34 min
- Roll : 30 Min. T tapped me twice. Once with a gi-choke from mount, once with an arm bar from mount. I caught him in an Ankle Lock That I set up as soon as I broke open his closed guard. He stood up to defend but I was able to grab his free foot and bring him down by pulling on the foot as I extended (cleans rock).
I missed a arm bar from guard because didn't go to the clam before trying to bring the leg over and I missed 2 chances to get into chill dog because I tried to go to mission control when T already had his hand on the mat.
 
#71 ·
Friday 16 October 2009
- Weight : 171
- Time : 50 min
-----------------------------------------------
Superset :
- OH squats : 6@95 + 6@100 + 6@100
- OH Press : 4@100 + 4@100 + 2@100
Superset :
- Power Cleans : 3@145 + 3@155 + 3@165 +3@175 + 3@180(+4hp)*
- BORs: 5@145 + 5@145 + 5@145 + 5@145 + 5@145
Superset :
- Dead Lifts : 5@255 + 5@255 + 5@255
- KB Press 7@20kg + 7@20kg + 6@20kg
-----------------------------------------------
Notes :
* Cleans : The more weight I load on the bar the higer I want to catch it. Really need to focus on pulling myself under the bar and catching in a 1/4 squat when I power clean. When I sqaut clean I need to work at catching below a 1/4 squat - of course this means not pulling as high.
 
#72 ·
Monday 19 Oct 2009
- Weight : 172
- Time : 50 min
-----------------------------------------
Superset :
- Back Squat : 10@180 + 5@250 + 4@250 + 4@250
- KB Press : 9@20kg + 8@20kg +7@20kg + 6@20kg
Superset :
- Cleans : 3@145 + 3@155 + 1@165 + 3@135 + 3@135*
- B O Rows : 5@145 + 5@145 + 5@145 + 5@145 + 5@145
Dead Lift : 3@265
-----------------------------------------
Notes : Bad shit going on at work. Head not in the game today.
* Half Squat / half power. Last 2 set were hang cleans.
 
#74 ·
Wednesday 21 Oct 2009
- Weight : 170
- Time : 60 min
----------------------------------------
Superset :
- Front Squats : 10@135 + 5@165 + 5@165 + 5@165
- Bench Press : 10@90 + 5@140 + 5@140 + 5@140
Superset :
- Squat Cleans : 3@145 + 3@155 + 3@165 + 3@175 + 3(pc)@180(+4miss)
- BOR : 5@145 + 5@155 + 5@155 + 5@155 + 5@155
Superset :
- Dead Lift : 4@265 + 3@265 + 1@265
- KB Bench : 10@24kg + 9@24kg + 7@24kg
 
#75 ·
Thursday 23 Oct 2009
- Weight : 168
------------------------------------
- run : 3.3 miles / 32min
- FCT : 10@25 + 10@25 + 10@25
------------------------------------
Notes :
- Left knee bugging me some. Annoying pain near surface, front, medial, below patella. Worst between 45 and 90 deg
 
#77 ·
Monday 26 October 2009
- Weight : 168
- Time : 50 min
---------------------------------------
Superset :
- Back Squats : 9@180 + 4@250 + 4@250 + 3@250 *
- Bench Press : 10@90 + 5@150 + 5@150 + 3@150
Superset :
- Power Cleans : 3@160 + 3@165 + 3@170 + 3@175 + 0@180
- BOR : 5@155 + 5@155 + 52155 + 5@155 +5@155
Superset :
- Dead Lift : 3@265 + 3@265 + 2@265
- Push ups : 15 + 20 + 16
---------------------------------------
Notes : Left knee is still weird. Sensitive at and kind of painful as if I bend it by about 10 - 15 degrees but fin all the rest of the time. Doing full squats didn't bother it, but my legs felt week.
* Legs felt week. Depth wasn't good. Think I am just nervous about my knee.
 
#79 ·
Friday 30 Oct 2009
- Weight : 169
- Time : 45 min
--------------------------------------------
Warm up :
- Hang Squat Cleans : bar x 10
- Split Jerks : bar x 10
- BB Complex 5 DL + 5 Hang power Clean + 5 split Jerk + 4 Hang Squat Clean @ 135
Squat Cleans + Split Jerk : 5@135 + 3@155
Squat Cleans 3@165 + 3@170 + 3@180 + 1@185(pr) + 4miss@190 + 1@185
Full Contact Twist 10@35 + 10@35 + 10@35
--------------------------------------------
Notes : Am finally starting to drop under the bar when I catch my cleans instead of doing a power clean followed by a front squat. If nothing else, this makes your misses much more spectacular :)
 
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