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post #91 of 102 (permalink) Old 11-17-2009, 11:34 AM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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.
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post #92 of 102 (permalink) Old 11-18-2009, 03:26 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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 ****ed 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.
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post #93 of 102 (permalink) Old 01-06-2010, 05:08 PM Thread Starter
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Join Date: Jul 2009
Posts: 111
               
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

Last edited by MadScience; 01-06-2010 at 05:24 PM.
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post #94 of 102 (permalink) Old 01-06-2010, 05:17 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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.
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post #95 of 102 (permalink) Old 01-06-2010, 05:23 PM Thread Starter
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Join Date: Jul 2009
Posts: 111
               
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.
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post #96 of 102 (permalink) Old 01-08-2010, 03:45 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
Thursday : 07Jan2010
Weight : 175
------------------------------------------------
Freezing outside and wind blowing @ 20 mph. Did the treadmill for 40 min. 3.25 miles half at 5 degree grade half @2.5 degree grade.
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post #97 of 102 (permalink) Old 01-08-2010, 03:53 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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.
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post #98 of 102 (permalink) Old 01-12-2010, 08:37 AM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
Sunday 10Jan2010 :
- Ran with the wife : 4 miles slow.
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post #99 of 102 (permalink) Old 01-12-2010, 08:47 AM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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.
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post #100 of 102 (permalink) Old 01-13-2010, 02:31 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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.

Last edited by MadScience; 01-15-2010 at 10:41 AM.
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