Warmed up, then:
Training:
Power Cleans
15x 135# in under 30 seconds
5x155# in under 25 seconds
5x185# in under 25 seconds
Tried 205 a couple of times and couldn't get it, got it last week.
Friday, June 24, 2011
Thursday, June 23, 2011
23 JUNE 2011
Training:
Overhead Press, Split Jerk, Rack Jerk
Sets of 5,4,3,2,1
Failed a lot today. Couldn't get 185# from any position.
Overhead Press, Split Jerk, Rack Jerk
Sets of 5,4,3,2,1
Failed a lot today. Couldn't get 185# from any position.
Wednesday, June 22, 2011
21 JUNE 2011
Warmup:
Jump Rope
Deadlift 5x135#, 5x225#
Bench Press 2x5 (135#), 5x185#
Training:
Deadlift 2x5 (315#)
Bench Press 2x5 (225#)
Bottom Up KB Press 4x2 each arm
Jump Rope
Deadlift 5x135#, 5x225#
Bench Press 2x5 (135#), 5x185#
Training:
Deadlift 2x5 (315#)
Bench Press 2x5 (225#)
Bottom Up KB Press 4x2 each arm
Friday, June 17, 2011
17 JUNE 2011
A little warming up then,
Training:
1) Bench Press 3x5 (2x235#, 1x 225#, failed 5th rep every set)
2) Close Grip Bench 3x6 (2x185#, failed 5th rep, 1x175#)
3) Incline DB Bench 3x6 (2x75#, 1x80#, only got two)
4) Skull Crushers 3x12 (failed by 8th rep on last two sets)
Miserable day overall. Didn't feel strong or motivated. Should have gotten all reps on bench.
Training:
1) Bench Press 3x5 (2x235#, 1x 225#, failed 5th rep every set)
2) Close Grip Bench 3x6 (2x185#, failed 5th rep, 1x175#)
3) Incline DB Bench 3x6 (2x75#, 1x80#, only got two)
4) Skull Crushers 3x12 (failed by 8th rep on last two sets)
Miserable day overall. Didn't feel strong or motivated. Should have gotten all reps on bench.
Wednesday, June 15, 2011
15 JUNE 2011
No warm up.
Training:
1) Deadlift 3x5 (315#)
2) Straight leg deadlift 2x5 (225#)
3) Bent over rows 3x5 (185#)
4) DB shrugs 3x5 (100#)
Training:
1) Deadlift 3x5 (315#)
2) Straight leg deadlift 2x5 (225#)
3) Bent over rows 3x5 (185#)
4) DB shrugs 3x5 (100#)
Tuesday, June 14, 2011
14 JUNE 2011
Warmup then,
Training:
1) Bench Press 3x8 (205# on first two, failed the 8th rep everytime, 185# on third and failed on 8th rep)
2) Side Raises 3x8
3) Front Raises 3x8 (alternating arms)
A bunch of curls and abs with a few pull ups
Training:
1) Bench Press 3x8 (205# on first two, failed the 8th rep everytime, 185# on third and failed on 8th rep)
2) Side Raises 3x8
3) Front Raises 3x8 (alternating arms)
A bunch of curls and abs with a few pull ups
Monday, June 13, 2011
Sunday, June 12, 2011
11 JUNE 2011
A little warming up then,
Training:
1) Bench Press 3x5 (2x215#,1x 225# easy, will try 225# on all sets next time)
2) Close Grip Bench 3x6 (185#)
3) Incline DB Bench 3x8 (75#)
4) Skull Crushers 3x6
Training:
1) Bench Press 3x5 (2x215#,1x 225# easy, will try 225# on all sets next time)
2) Close Grip Bench 3x6 (185#)
3) Incline DB Bench 3x8 (75#)
4) Skull Crushers 3x6
Friday, June 10, 2011
10 JUNE 2011
Warmup:
Various jumping rope, stretches, warmed up shoulder. Need to do more of this.
Training:
Bench Press:
2x5 135#
1x5 185#
1x5 215#
Front Squats:
3x5 135#
100 Abs
Worked on rack position for cleans and overhead presses.
Various jumping rope, stretches, warmed up shoulder. Need to do more of this.
Training:
Bench Press:
2x5 135#
1x5 185#
1x5 215#
Front Squats:
3x5 135#
100 Abs
Worked on rack position for cleans and overhead presses.
09 JUNE 2011
Training:
1) 5, 4,3,2,1 Strict Press
2) 5,4,3,2,1 Push Press (for the round of 2 we did behind the back presses)
3) 5,4,3,2,1 Split Jerk
Tried to clean and jerk 195# again, but couldn't get the jerk. Need to finish and lock out.
1) 5, 4,3,2,1 Strict Press
2) 5,4,3,2,1 Push Press (for the round of 2 we did behind the back presses)
3) 5,4,3,2,1 Split Jerk
Tried to clean and jerk 195# again, but couldn't get the jerk. Need to finish and lock out.
Tuesday, June 7, 2011
07 JUNE 2011
Training:
1) Bench Press 3x8 (205#, failed the 8th rep everytime)
2) Side Raises 3x8
3) Front Raises 3x8 (alternating arms)
4) KB Snatch x25/arm in 3:00
5) KB Swings x30/arm in 2:00
1) Bench Press 3x8 (205#, failed the 8th rep everytime)
2) Side Raises 3x8
3) Front Raises 3x8 (alternating arms)
4) KB Snatch x25/arm in 3:00
5) KB Swings x30/arm in 2:00
Sunday, June 5, 2011
05 JUNE 2011
Training:
1) Deadlift 3x5 (325#)
2) Straight leg deadlift 2x5 (225#)
3) Bent over rows 3x5 (155#)
4) DB shrugs 3x5 (100#)
5) Abs 3x12
1) Deadlift 3x5 (325#)
2) Straight leg deadlift 2x5 (225#)
3) Bent over rows 3x5 (155#)
4) DB shrugs 3x5 (100#)
5) Abs 3x12
Saturday, June 4, 2011
04 JUNE 2011
Worked on power cleans
3x5 lighter weight, 135#
Eventually cleaned 195#, but couldn't overhead press.
3x5 lighter weight, 135#
Eventually cleaned 195#, but couldn't overhead press.
Thursday, June 2, 2011
02 JUN 2011
Training:
1) Bench Press 3x5 (215#)
2) Close Grip Bench 3x6 (155#)
3) Incline DB Bench 3x8 (75#)
4) One Arm DB Bench Alternating 3x8 (75#)
5) Skull Crushers 3x6
1) Bench Press 3x5 (215#)
2) Close Grip Bench 3x6 (155#)
3) Incline DB Bench 3x8 (75#)
4) One Arm DB Bench Alternating 3x8 (75#)
5) Skull Crushers 3x6
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