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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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#2 ·
Tuesday 7July2009
3 Min KB(24kg) swings: 114
3 Min Turkish Getups (24kg): 2/side
3 Min KB(24kg) swings: 85
3 Min Turkish Getups (24kg): 2/side
3 Min KB(24kg) Swings: 81
3 Min Turkish Getups (24Kg): 2/side
3 Min Shadow Boxing
3 Min Balance work of stability ball
3 Min Shadow Boxing
3 Min Balance work of stability ball
3 Min Shadow Boxing
3 Min Balance work of stability ball
 
#3 · (Edited)
Wednesday 8July2009
Weight: 166lbs post workout
Total Time : 41:35
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Warm up :
Back Squats(A2G) 135lbs : 8
KB Bench 24kg : 10
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Superset
Front Squats(A2G) 135 lbs : 5 + 5 + 5 *
KB Bench 24kg : 9 + 8 + 6
-----------------------
Superset
Power Cleans 155lbs : 5 + 5 + 5
Pullups : 8 + 7 + 5
-----------------------
Superset
Push Press 115lbs : 3 + 5 + 3 **
Inverted Push Ups(C2B) : 10 + 9 + 6
-----------------------
Superset
KB High Pulls 24kg : 9 + 9 + 9
Standing DB Curls 30lbs : 7 + 7 + 7
-----------------------
Cool Down : 5 Min on stability ball
-----------------------
Notes :
* First time doing front squats
** First time doing push press
 
#4 · (Edited)
Thursday 9July2009
Weight: 167 lbs post workout
Time: ~ 1 hour
----------------------------
Rolled with T:
- Got tapped twice by armbar. He's adjuted to my normal armbar defence but he's winding up in the inverted armbar possition each time befor he can get the tap. I can prob counter by crossing over him as soon as we invert.
- Tapped T with and acilies lock that I got off a blown kneebar.
- Lost a perfectly good back mount because I didn't establish uper body control post scramble.
- Set up a kneebar as T stood up attempting to pass my .5 butterfly guard. Losed it when T stepped over and sat down on the exposed foot. This essentially gave him my back. Might have been able to convert to a rolling kneebar as soon as I had turle, but waited to long and missed that.
- Missed an armbar off a scramble because 1) I sat down with everything tucked in and let him rebend the arm, and 2) I did not squeeze legs together around the arm as/after sitting down.
 
#5 ·
Friday 10July2009
Weight: 168lbs post workout
Time: 45:20
-------------------------------------------------
Superset:
- Overhead Squats(A2G) 135lbs* : 3 + 3 + 2 + 3
- Pullups : 10 + 9 + 8 + 6
-------------------------
Superset:
- Power Clean 155lbs** : 5 + 5 + 5
- Floor Bench Press 155lbs : 5 + 5 + 4
-------------------------
Superset:
- Push Press 115lbs : 5 + 4 + 3
- Inverted Pushups : 10 +10 + 9
-------------------------
Superset:
- KB snatch 24kg : 8 + 7 + 5
- Standing DB curls 30lbs : 8 + 7 + 5
----------------------------------------
Notes
* Have not done OHS in months. I had more trouble keeping the barbell stabalized and in the right possition than I had pushing out of the hole.
** Still not entirely happy with my PC at 155. Feel like I am cutting off my jump and just muscleing the weight up in the later sets.
 
#6 ·
Monday 13July2009
Weight: 168lbs
Time: 48 Min *
-------------------------------------------
Superset:
- Back Squat : 5@180lbs + 5@220 + 5@220 + 5@220**
- Pullups : 10 + 8 + 7 + 6
-------------------------
Superset:
- Power Cleans @ 155lbs : 5 + 5 + 5
- Floor Press @ 155lbs : 5 + 5 + 5
-------------------------
Superset:
- push press @ 115 : 5 + 5 + 5
- inverted pushup : 10 + 10 + 9
---------------------------------------
Post work out :
- Box jumps 1@36" + 1@38" + 1@40" + 1@42" + 3 miss @ 44"
--------------------------------------------
Notes :
* Need to stfu and lift instead of waisting time explaining compound lifts to other gym goers
** Bump back squalts to 225 next monday
 
#10 ·
Wednesday 15July2009
Weight: 167 lbs
Time : 50:08*
------------------------------------------------
Superset :
- Front Squat@145lbs : 5 + 5 + 5 + 5**
- KB Bench Press@24kg : 10 + 9 + 7 + 2***
----------------------
Superset:
- Power Clean @ 155 : 5 + 5 + 5 ****
- Pull ups : 10 + 9 + 6
----------------------
Superset :
- KB Press ! 24kg : 5(1 jerk) + 5(1 jerk) + 5(2 jerks)
- Inverted Pushup : 10 + 10 + 10
----------------------
Superset :
- StandingDB Curls @ 30 : 7 + 7 + 6
- Sability Ball Blanace : ~ 1min + ~ 1min + ~1min
------------------------------------------------

Notes :
* WOuld like to get this under 45 min
** Bump to 155lbs for next Wenesday
*** Last set was a 135 power clean, lay down on bench with bb in the rack pos, press as many times as possible, roll bb down body to waist and then get up. Ie. trying some stupid shit I saw on youtube
**** Bump to 160 for friday.
 
#11 ·
Thursday 16July2009
Weight : 168
Time : ~1 hour
-------------------------------------------------
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.
-------------------------------------------
 
#12 ·
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.
 
#14 ·
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
 
#15 ·
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.
 
#16 ·
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.
 
#17 ·
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.
 
#19 ·
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.
 
#21 · (Edited)
Wednesday 29July2009
Weight : 169lbs
Time : 44 Min
-------------------------------------------------
Superset:
- Front Squats @ 165 : 5 + 5 + 5 + 5
- Bench Press @ 160 : 5 + 5 + 5 + 3.5
Superset:
- Hang Cleans @ 135 : 4 + 4 + 4 *
- L Sit Pull Ups : 5 + 5 + 5
Superset:
- Strict BB Press @ 95 : 5 + 5 + 4
- Pull Ups : 8 + 7 + 6
-------------------------------------------------
Notes :
* I really need to work on my hang cleans. They are clearly the week link in my power clean/full clean chain. Would have a way better max if my hang clean was better.
 
#25 ·
Monday 3Aug2009
--------------------------------------------
Weight : 168.5
Time : 50 min
--------------------------------------------
Superset :
- back Squat: 7@185 + 5@225 + 5@225 + 5@225*
- Bench Press @ 155 : 5 + 5 + 5 + 4.5**
Superset :
- Hang Power Clean @135: 5 + 5 + 5***
- L sit Pullups : 5 + 5 + 5
Superset :
- Strict BB Press @ 95 : 5 + 5 + 5
- Inverted Push ups: 12 + 10 + 10
Dead Lift @225 : 3 ****
-----------------------------------------
Notes :
* Finaly! Felt strong with this weight and made my targets. Bump to 230 next week
** Think I recorded weight as 160 last wednesday. Pretty sure that should have been 155.
*** Watched this video that realy helped my technique : http://www.youtube.com/watch?v=GFajXxyuABM . Specificly pushing the knees through and then rolling out into the hang posture befor pulling. Now if I just jumped and landed as solid as the freeking girls in the video did...
**** Dead Lifts: Have not done dead lifts in years. Will do tham at least once a week from now on.
 
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