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Old 09-18-2009, 11:58 AM   #51 (permalink)
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Wednesday 16Sept2009
----------------------------
Weight : 171 (wtf)
Time : 45 min (stfu and lift mad)
----------------------------
Superset :
- Front Squats : 10@135 + 5@155 + 5@165 + 5@170*
- Bench Press : 6@140 + 5@150 + 5@160 + 2@170
Superset :
- Power Cleans : 3@135 + 3@145 + 3@155 + 3@165 + 0(3HP)@175**
- Pull ups : 9 + 8 + 8 + 7 + 5
----------------------------
Notes:
* Last set should have been at 175 but I was talking to someone and forgot swap out the 5 lbs plate on one side for a 10. Again I say "Mad, STFU and lift".
** Missed every time at 175, so i'm just calling them high pulls for my ego's sake.
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Old 09-21-2009, 11:00 AM   #52 (permalink)
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Thursday 17Sept2009
---------------------------------------------
- Rolled with T for about 40 min. Focused on working the Eddie Bravo half guard stuff (lock-down, Old-school, electic chair). Got Old school once, got stuck half way through the 'lectic-chair twice.
- Caught T in the body triangle defense/sub.
- Almost got my gi-choke from half guard but got rolled instead. Should have set up the choke (off the left hand cross-face), braced myu right hand on the ground nexted to T's right ear and sat out to my left. I got rolled to my right because I leaned the wrong way after putting my right hand on the mat.
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Old 09-21-2009, 11:06 AM   #53 (permalink)
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Friday 18Sept2009
- Weight : 169.5
- Time : ???
---------------------------------------------
Superset:
- High pull/Power Clean/Jerk : 3@135 + 3@145 + 3@155 + 3@165 + 3@155
- Box Jumps : 5@36" + 5@38" + 5@40" + 2@42" + 5@38
Power Cleans (singles) @ 155 : 15
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Old 09-21-2009, 02:59 PM   #54 (permalink)
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Monday 21Sept2009
- Weight : 171
- Time : 47 min
--------------------------------------
Superset :
- Back Squats : 10@180 + 5@240 + 4@240 + 3@240
- OH Press : 6@95 + 5@95 + 4(+1pj)@95 + 3(+2pj)@95 *
Superset :
- Power Clean : 3@155 + 3@155 + 3@155+ 3@155 + 3@155**
- Pull ups : 3@20 + 3@20 + 3@20 + 3@20 + 3@20
Superset :
- Dead litts : 3@255 + 3@255 + 2@255
- Dips : 10 + 8 + 9
-------------------------------------------------------
Notes :
* Dropped weight: not making any progress @ 100+ and form was suffering.
** Decided that my form sucks past 155, am gonna concentrate on form at this weight for a while - at least until my right wrist quits bugging me.
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Old 09-23-2009, 09:52 AM   #55 (permalink)
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Tuesday 23Sept2009
- Weigth : 171
---------------------------------------------
- Run 40 min
- Ab work
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Old 09-23-2009, 03:23 PM   #56 (permalink)
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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!

Last edited by MadScience : 09-23-2009 at 03:30 PM.
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Old 09-28-2009, 02:38 PM   #57 (permalink)
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Monday 28Sept2009
- Weight : 171
- Time : 47 min
---------------------------------------------------
Superset :
- Back Squats : 10@180 + 5@240 + 4@240 + 4@240
- OH Press : 5@95 + 5@95 + 5@95 + 5@95
Superset :
- Full Cleans : 3@135 + 3@145 + 3@145 + 3@155 + 3@155
- Pull Ups : 5@20 + 5@20 + 4@20 + 4@20 + 4@20
Superset :
- Dead Lift: 4@235 + 3@235 + 3@235
- 10 inverted Pushups + 15 stab. ball p.u. + 15 hindu p.u.
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Old 09-29-2009, 02:19 PM   #58 (permalink)
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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)
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Old 10-01-2009, 11:25 AM   #59 (permalink)
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Wednesday 30Sept2009
- Weight : 169
- Time : 50 min
------------------------------------
Superset :
- Front Squats : 10@135 + 5@155 + 5@165 + 5@165
- Bench Press : 5@140 + 5@150 + 5@160 + 2@160
Superset :
- Power Clean : 3@155 + 3@155 + 3@155 +3@155 + 3@155
- Pull Ups : 5@20 + 5@20 + 5@20 + 5@20 + 5@20
Superset :
- Dead Lifts : 5@235 + 4@235 + 4@235
- Push ups : 15 stab ball + 12 med ball + 15 hindu
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Old 10-02-2009, 11:24 AM   #60 (permalink)
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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.
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