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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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#81 · (Edited)
Monday 02 Nov 2009
- Weight : 172 (WTF)
- Time : ~60 min
-----------------------------------------------
Warm up :
- hang cleans, Squat hang cleans, jerks : 10@bar
- Dead Lift, Hang Clean, Jerk : 5@135
- hang squat clean, jerk 3@135
Squat Clean Split Jerk : 5@135 + 3@155 + 3@165 + 3@175*
Squat Clean : 0@185(4 misses) + 0@180(3 misses)**
Squat Clean Split Jerk : 3@175 + 3@165 + 5@135
-----------------------------------------------
Notes :
* jerks @ 175 new pr
** Missed my max. Should have tried 3@180 then tried 185.
 
#83 · (Edited)
Wednesday 04 Nov 2009
- Weight : 169
- Time : 48 min
-------------------------------------------------
Warm up :
- Hang Squat Cleans: 10 @ bar
- split jerk: 10 @ bar
- Complex(dl,hsc,sj)@135: 5, 5, 1
Squat Clean,Split Jerk:
@135 : 1,1 + 1,1 + 1,1 + 1,1 + 1,1
@155 : 1,1 + 1,1 + 1,1
@165 : 1,1 + 1,0 + 1,1
@175 : 1,1 + 1,0 + 1,1
@180 : 1 + 1 + 0 + 1
@185 : 0 + 0 + 0
Box Jumps : 10@30"
--------------------------------------
Notes : The catch @ 180 is still unsettling. Definitely going to need more reps at that load before I'm going to be able to catch 185 constantly. came really close to catching 185 on Monday but was no where near it today.
 
#84 ·
Friday 06 Nov 2009
- Weight : 172
- Time : 50 min
-----------------------------------
Warm up :
- squat cleans : 10@bar
- Split jerk : 10@bar
- Complex (Dl, hsc, sj)@135 : 5, 5, 5
- Box Jumps 10@30"
Squat Clean/Split jerk
@135 : 1/1 + 1/1 + 1/1 + 1/1 + 1/1
@155 : 1/1 + 1/1 + 1/1
@160 : 1/1 +1/1 + 1/1
@165 : 1/1 +1/1 + 1/1
@170 : 1/1 +1/1 + 1/1
@175 : 1/0 +1/1 + 1/1
Squat Clean + Front Squat :
@180 1/1 + 1/1 + 1/1
 
#85 ·
Monday 9 Nov 2009
- Weight : 169
- Time : 50 min
---------------------------------------
Warm up :
- hang squat cleans : 10@bar
- Split Jerks : 10@bar
- BB Complex(dl,hsc,sj)@135 : 5, 5, 5
- Squat Clean Split Jerk : 5@135
Squat Clean, Split jerk
@155 : 1,1 + 1,1 + 1,1
@160 : 1,1 + 1,1 + 1,1
@165 : 1,1 + 1,1 + 1,1
@170 : 1,1 + 1,1 + 1,1
@175 : 1,1 + 1,1 + 1,1
@180 : 1,0 + 1,0 + 1,0
@185 : 0,0 + 0,0
Squat Clean + Front Squat : 1,1@180 + 1,1@180
Box Jumps : 5@36inch
Pull Ups : 10
Push ups : 18
 
#87 ·
Wednesday 11 Nov 2009
- Weight : 168
- Time : 45 min
---------------------------------------------------
Warm up :
- hang squat cleans : 10@bar
- split Jerk : 10@bar
- BB Complex(dl,hsc)@135 : 5,5
- Split Jerks: 5@135 *
- Squat Clean/Split Jerk : 5@135
Squat Clean/Split Jerk :
@155 1/1, 1/1, 1/1
@160 1/1, 1/1, 1,1**
@165 1/1***, 1/0, 1/0
Squat Cleans :
@170 1, 1, 0,0, 1
Front Squats: 4@170, 4@155****
Box Jump : 10@36inch
Pull ups : 10
Push ups : 20
----------------------------------------------
Notes : First off, stop doing extra cleans on off days - it's not helping.
* Working on Jerking with my elbows higher so I can keep the bar on my shoulders as long as possible. Not comfortable jerking with hands open so need to work on my flexibility so that I can keep my elbows up and grip the bar.
** Missed the lockout on my right side. Shoulder said "tweek"
*** Missed lockout on right again. Shoulder said "F***! What part of "TWEEK" did you not understand the first time you stupid MF!". Stopped doing jerks after that.
**** Had to drop down to 155 because I was not getting under 170.
 
#91 ·
Monday 16 Nov 2009
- Weight : 169
- Time : 50 min
---------------------------------------
Warn up :
- hang squat cleans : 10@bar
- split jerk : 10@bar
- dl/hsc complex@135 : 5,5
- squat clean/split jerk : 5@135
squat clean/split jerk :
- 3@155
- 3@165
front squats : 3@155 + 3@155 + 3@155
squat clean/front squat
@165 : 1/1 + 1/1 + 1/1 +1/1
Box Jumps : 5@37.5"
Pull ups : 10
OH Squats : 5@95
push ups : 20
------------------------------------------------
Notes : Bla - mediocer day at best.
 
#92 ·
Wednesday 18 Nov 2009
- Weight : 170
- Time : 45 Min
-----------------------------------------------
Warm up :
- Deadlift highpull : 5@135
- Split Jerk : 5@135
- Deadlift High Pull 5@185
- Squat Clean/Split Jerk : 5@135
Squat Cleans :
- 3@155
- 3@165
- 3@170
- 3@175
- 3 misses @180
Box Jump : 5@37.5 inch
Pull ups : 12
Push ups : 25
-------------------------------------
Notes : Jerk still fucked up. Worked on locking the lift behind my head so that my lats support all the weight. Flexibility in the rack (elbows high, bar on delts, hands closed around bar) just before I start to drive the weight upward is getting better but still not great.
 
#93 · (Edited)
Monday : 04Jan2010
- Weight : 175 (******* holidays - gained 5-6 lbs)
----------------------------------------
Front Squats : 135 * 10
Clean & Jerk :
- 135 : 1+1, 1+1, 1+1, 1+1, 1+1
- 155 : 1+1, 1+1, 1+1
- 165 : 1+0, 1+1, 1+0
- 170 : 1+0, 1+0, 1+0
- 175 : 1+0, 1+0, 1+0
- 180 : 0+0, 0+0
KB Clean & Press (24kg): 3+2 (ladder), 3+3, 3+2
KP HP, Snatch complex : 5 + 5 + 6
-------------------------------------------
Notes :
- Built a oly platform for the gym over Xmass break. Maybe now more certain people will be less whine about how I throw the weights around.
- Left wrist is getting better slowly hopefully this will translate into higher jerk numbers.
- Looking to add a cheap free standing rack to the gym soon so that I can do some real squats
 
#94 ·
Tuesday 05Jan2010
--------------------------------------
Run : 3.5 miles ~ 40 miles
--------------------------------------
Notes:
- Damned I am slow. Did I mention I have not done anything for 3+ weeks?
- The wife wants us to run a half marathon in the middle of march. Easy for her to say since she has been a runner her whole life and could do 13 miles in her sleep. I on the other hand have never run more than 6 miles and that was when I was 19. The intertubes say I should train 3x/week by running ~3 on Tuesdays, working slowy up to 6 or 7 on Thursdays, and doing long slow runs on Sunday (6 working slowly up to 12). We'll see.
 
#95 ·
Wednesday 06Jan2010
Weight : 176
--------------------------------------
Superset :
- Deadlift : 5@225, 5@245, 4@265
- Box Jumps : 5@36", 5@38", 5@38"
Superset :
- Bench Press: 5@140, 5@140, 4@140 *
- Pullups : 5, 5, 5 **
Cleans : 5@135
--------------------------------------
Notes :
* Bench is my weakest lift, so frustrating.
** Hurt left biceps back in nov 2009 - still a little tweaky during pullups. I should prob add light curls into workouts until it's rehabed.
 
#97 ·
Friday 08Jan2010 :
Weight : 176
--------------------------------------------
Clean and Jerk :
- 135 : 1+1, 1+1, 1+1, 1+1, 1+1
- 155 : 1+1, 1+1, 1+1
- 165 : 1+1, 1+1, 1+1
- 175 : 1+1, 1+1, 1+0
Cleans :
- 185 : 1, 1, 1
- 190 : 1 (pr)*
- 195 : 0, 0
Snatch :
- Bar : 5
- 95 : 3
- 115 : 3
- 135 : 0, 0
Planks : 20 sec hold * 3
-----------------------------------------------
Note :
* I was going for a squat clean and caught high. Did a full front squat after the catch. I'm counting it as 2 PRs.
1 Love my new Oly platform. Great to be able to drop a lift instead of struggling to get every one to the ground as gently as possible.
2 Wrist is doing much better. Still want to get some wrist wraps but really pleased to be able to do snatches without it hurting.
 
#99 ·
Monday 11 Jan 2010 :
- Weight : 175
-------------------------------------------------
Superset :
- Front Squats : 5@155, 5@165, 3@175
- Box Jumps : 5@36", 5@38", 5@38"
Superset :
- Pull ups : 6, 6, 6
- Med Ball Slams : 6, 6, 6
Clean & Jerk
- 135 : 1+1, 1+1, 1+1
- 155 : 1+1, 1+1, 1+1
- 165 : 1+1, 1+1, 1+1
- 175 : 1+1, 0+0*
Abs :
- 1 plank : 30 sec, side plank(left, right) 20 sec
- 2 plank : 30 sec, side plank(left, right) 20 sec
- 3 plank : 20 sec
--------------------------------------------
NOTES:
* Caught the clean, but legs gave out as I tried to stand up out of the fs.
1 Working on arching back as I finish sec pull - trying to really commit to full extension and pulling self under the bar.
 
#100 · (Edited)
Wednesday 13 Jan 2010
- Weight : 175.5
-----------------------------------------
Superset :
- Dead Lift : 5@225, 5@245, 4@265
- Box Jumps : 5@36", 5@38", 5@38" *
Superset :
- Bench Press : 6@140, 5@140, 2@140 **
- Pop up Push Ups (4 inch step) : 8, 8, 7
Superset :
- OH Press : 3@95, 3@95, 3@95
- Push Press : 3@115, 3@115, 3@115
Snatch : 3@95, 3@95, 3@95 ***
------------------------------------------
Evening Workout:
- Rolled with T for ~30 min
- ran 2 miles with the dogs
------------------------------------------
Notes :
* These were stronger and easier than Monday
** Week
*** Lots of Technical work to do here. Still basically doing a power snatch followed by a OH squat.
 
#101 ·
Friday 15 Jan 2009
- Weight : 176
-----------------------------------
Clean & Jerk :
- 135: 1+1, 1+1, 1+1, 1+1, 1+1
- 155: 1+1
- 165: 1+1, 1+1, 1+1, 1+1
- 175: 1+1, 1+1, 1+0, 1+0
- 185: 1+0, 1+0, 0+0, 0+0 *
Snatch :
- 95: 1, 1, 1
- 95: 1, 1, 1
- 115: 1, 1, 0, 0
Hang Squat Clean: 5@115, 5@115, 5@115
------------------------------------
Notes :
* First one was a power clean.
 
#102 ·
Tuesday 26 Jan 2010
- Weight : 177
Been sick for the last week.
------------------------------------------
Super set:
- Front Squats : 5@155, 5@165, 4@175
- Box Jumps : 5@365", 5@38", 5@38" *
Super set:
- Pull Ups : 7, 6, 5
- Med Ball Slams (15lbs) : 7, 6, 5
Squat Cleans: 3@155, 3@165, miss@175, 3@165 **
Hang Squat Cleans : 3@135, 3@135, 3@135
------------------------------------------
Notes :
* Struggled with the last set.
** I am way out over my toes when I start the sec pull. Need to work on sitting back on my heels through the entire first pull and as far as possible into the second.
 
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