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!
Tuesday 29Sept2009
- Weight : 170
------------------------------------------------
- Run 3.3 miles / 32 min
- TGU w. 24 kg kb : 5 each side
- Windmills w. 24 kg kb : 3 + 5 (each side)
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.
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.
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!"
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.
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.
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.
Friday 23 Oct 2009
- Weight : 168
- Time : 1 hour
-------------------------------------
Rolled with T : Got caught once in an arm bar. Caught T in an arm bar.
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.
Wednesday 28 Oct 2009
- Weight : 168 lbs
- Time : 45 min
---------------------------------------------
Worked squat cleans and split jerks today.
* Split Jerk sucks - maxing out at 155x3
* Squat Clean : worked up from 135 to 170. Couldn't get under 175.
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
Sunday 01 Nov 2009
- Walked the Kohmen Race for the Cure with Wife : 3 Miles
- Walk around with wife trying to find where I parked the car : 2 miles
- Walk Dogs with wife : 1.1 miles.
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