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MadScience 07-08-2009 03:21 PM

MadScience Workout Log
 
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.

MadScience 07-08-2009 03:28 PM

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

MadScience 07-08-2009 03:41 PM

Wednesday 8July2009
Weight: 166lbs post workout
Total Time : 41:35
--------------------------------------------------
Warm up :
Back Squats(A2G) 135lbs : 8
KB Bench 24kg : 10
-----------------------
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

MadScience 07-09-2009 04:18 PM

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.

MadScience 07-10-2009 03:59 PM

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.

MadScience 07-13-2009 04:57 PM

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

wukkadb 07-13-2009 05:16 PM

Nice lifting. I like how you're setting everything up.

MadScience 07-15-2009 04:25 PM

Tuesday 14July20
Weight : 168lbs
------------------------------------------------
3 3 min Rounds of :
1) KB swings 24kg *
2) Turk Get Up 24kg
3) Bag work
4) Satbility ball Balance work
-------------------------------
Notes :
* Reps were : 118 + 85 + 80

MadScience 07-15-2009 04:41 PM

Wukka,
THanks for the encouragement. Seeing your training log on the forum was one of the major factors that got me to regiser and start tracking my workouts online. So, thanks again.

MadScience 07-15-2009 04:53 PM

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.


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