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Training Logs An area to document your training in a journal-format to help benefit others from your routines.

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post #71 of 102 (permalink) Old 10-16-2009, 03:20 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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.
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post #72 of 102 (permalink) Old 10-20-2009, 12:01 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
Monday 19 Oct 2009
- Weight : 172
- Time : 50 min
-----------------------------------------
Superset :
- Back Squat : 10@180 + 5@250 + 4@250 + 4@250
- KB Press : 9@20kg + 8@20kg +7@20kg + 6@20kg
Superset :
- Cleans : 3@145 + 3@155 + 1@165 + 3@135 + 3@135*
- B O Rows : 5@145 + 5@145 + 5@145 + 5@145 + 5@145
Dead Lift : 3@265
-----------------------------------------
Notes : Bad shit going on at work. Head not in the game today.
* Half Squat / half power. Last 2 set were hang cleans.
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post #73 of 102 (permalink) Old 10-20-2009, 02:41 PM Thread Starter
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Tuesday 20 Oct 2009
- Weight : 170
------------------------------------------------------
Run : 3.3 mile / 32min 45sec
FCT 10@25 + 10@25 + 10@25
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post #74 of 102 (permalink) Old 10-21-2009, 03:52 PM Thread Starter
Amatuer
 
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Posts: 111
               
Wednesday 21 Oct 2009
- Weight : 170
- Time : 60 min
----------------------------------------
Superset :
- Front Squats : 10@135 + 5@165 + 5@165 + 5@165
- Bench Press : 10@90 + 5@140 + 5@140 + 5@140
Superset :
- Squat Cleans : 3@145 + 3@155 + 3@165 + 3@175 + 3(pc)@180(+4miss)
- BOR : 5@145 + 5@155 + 5@155 + 5@155 + 5@155
Superset :
- Dead Lift : 4@265 + 3@265 + 1@265
- KB Bench : 10@24kg + 9@24kg + 7@24kg
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post #75 of 102 (permalink) Old 10-23-2009, 10:22 AM Thread Starter
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Join Date: Jul 2009
Posts: 111
               
Thursday 23 Oct 2009
- Weight : 168
------------------------------------
- run : 3.3 miles / 32min
- FCT : 10@25 + 10@25 + 10@25
------------------------------------
Notes :
- Left knee bugging me some. Annoying pain near surface, front, medial, below patella. Worst between 45 and 90 deg
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post #76 of 102 (permalink) Old 10-26-2009, 05:05 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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.
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post #77 of 102 (permalink) Old 10-26-2009, 05:12 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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.
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post #78 of 102 (permalink) Old 10-30-2009, 03:37 PM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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.
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post #79 of 102 (permalink) Old 10-30-2009, 03:46 PM Thread Starter
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Join Date: Jul 2009
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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
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post #80 of 102 (permalink) Old 11-04-2009, 10:27 AM Thread Starter
Amatuer
 
Join Date: Jul 2009
Posts: 111
               
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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