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Old 07-17-2009, 04:36 PM   #11 (permalink)
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Thursday 16July2009
Weight : 168
Time : ~1 hour
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Rolled with T.
- Got tapped 3 times: 2 chokes, 1 crank.
- Read 4 pages of Eddie Bravo's "Mastering the Rubber Guard" befor hand. Learned 3 ways to role a joint and how to set up the lock down. None of my new found pot related knowledge helped my guard game, but the lock down really bothered T. He spent most of his time strugleing to get out of the lockdown.
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Old 07-17-2009, 04:50 PM   #12 (permalink)
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Friday 17July2009
Weigth : 168 lbs
Time : 45:48
------------------------------------------------
Superset:
- Overhead Squat @ 135lbs : 5 + 5 + 5 + 3 *
- pull ups : 10 + 9 + 8 + 7
-----------------------
Superset:
- Power Clean @ 160lbs : 5 + 5 + 5 **
- Bench Press : 2@155(floor) + 5@140(smith) + 4@140(smith)***
-----------------------
Supreset:
- Push Jerk @ 135lbs : 4 + 3 + 4 ****
- Inverted Pushups : 10 + 10 + 10
---------------------------------------
Notes :
* Starting to get this back. Keeping your shoulders shruged up into ears really helps stabalize the lift. Feel like I can push a lot more wieght but am limited by ability to stabalize the BB overhead.
** 5lbs extra mad this pretty tough. Missed first attempt. Foucuse on the jump and putting the heals down hard as I hit the third pull helped.
*** Started trying to do a floor press off a bench (saw it on youtube...) Not good. Since we do not have a cage, or a bench press rack I moved to the smith machien. My reps really need to be deeper, but this was my first time in years to try a real bench press.
**** Been a while since I did Jerks. Wanted to spread my three days of lifitng between the push press, KB Press and the Jerk. Got a lot stronger when I remembered to focuse on the jump and drive my heals into the ground as I locked out the arms overhead.
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Old 07-20-2009, 04:28 PM   #13 (permalink)
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Sunday 19July2009
Time : 90 min
------------------------------------
- Did the Hot Yoga class at BlackSwan with the wife.
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Old 07-20-2009, 04:40 PM   #14 (permalink)
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Monday 20July2009
Wieght: 169lbs
Time: 48:20
------------------------------------------------
Superset:
- Back Squats : 5@180 + 5@225 + 5@225 + 4@225
- Bench Press @ 140 : 5 + 5 + 5 + 5*
Superset:
- Power Clean @ 160 : 5 + 5 + 5**
- Pullups : 8 + 8 + 8
Superset:
- Push Press @115 : 5 + 5 + 5***
- Inverted Pushup : 10 + 10 + 9
------------------------------------
Notes :
* Felt strong and was chest to bar every rep. Bump to 150. Supersetting Squats and Bench was kind of a pain due to having to load and unload the smith machien for each switch. Sucks that we do not have Bench racks and a power cage.
** Watched this vid on youtube and it helped some : http://www.youtube.com/watch?v=kGJ2LOMK-tU - Staying back on my heals made racking the load a lot cleaner.
*** Bump to 120
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Old 07-22-2009, 09:22 PM   #15 (permalink)
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Wednesday 22July2009
Weight : ?
Time : 32:58
------------------------------------------------
Superset:
- Front Squat @160lbs : 5 + 5 + 5 + 5
- Bench Press @150 lbs : 5 + 5 + 4 + 3
Superset:
- Power Clean @160 : 5 + 5 + 5 *
- Pull ups : 9 + 9 + 8
-----------------------------------
Notes : Short workout. Pressed for time and distracted by life and work.
* first set was beautifull. Second set was ugly except for last 1. Third set was horrible Missed three times but made myself stay till I got all 5.
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Old 07-24-2009, 12:37 PM   #16 (permalink)
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Thursday 23July2009
Squat Clean Day :I never work squat cleans, but I have a bad habit of over pulling, skipping the jump, and catching too high when I do power cleans. Hoping that adding squat cleans into my workout will fix my catch problems and teach me to be more aggerssive as I drive under the bar.

Hit 170 and 175 a bunch of time. I missed 185 3 or 4 times. I can pull 185 more than high enough to get under it but I'm still not driving under the bar agressivly enought to catch that weight. All mental.
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Old 07-27-2009, 06:42 PM   #17 (permalink)
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Friday 24July2009
Time : 1 hour
Weight: 168
--------------------------------------------------
Superset:
- OH Squats @135 : 2 + 3 + 2 + 2
- Bench Press @150 : 4 + 4 + 4 + 4
Superset:
- Squat Cleans @155 : 5 + 5 + 5 + 5
- Pull ups : 9 + 8 + 9
Superset:
- Push Jerk @135 : 4 + 3 + 3
- Inverted Pushups : 10 + 10 + 9
---------------------------------------------
Notes :
- This was a sucky workout. Could not hold my OH squats, struggled with bench press, and my push jerks where horrible. Frustrating, but prob just do to me overdoing it by sticking in the Thursday Oly workout.
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Old 07-27-2009, 06:46 PM   #18 (permalink)
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Sunday 26July2009
----------------------------------------------------
one hour sweaty yoga with my wife.
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Old 07-27-2009, 06:51 PM   #19 (permalink)
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Monday 27July2009
Time ~1 hour
Weight : 168
------------------------------------------------
Superset:
- Back Squats: 5@185 + 5@225 + 4@225 + 4@225
- Bench Press @150 5 + 5 + 5 + 5
Superset:
- Power Cleans @160 : 5 + 5 : 3*
- Pullups : 9 + 9 + 8
Superset:
- Push Jerks @135: 5 + 4 + 3
- Standing Curls @30 : 8 + 8 + 8**
-------------------------------------------
Notes :
* Cratered in the 3rd set.
** Did these because there was no where to do inverted pushups or pullups.
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Old 07-29-2009, 03:29 PM   #20 (permalink)
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Tuesday 28July2009
Time : 1 hour
---------------------------------------------
Sweaty Yoga with my wife @ Black Swan.
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