2/27/09

Warm-up-
24kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
32kg TGU, 3 minutes
24kg TGU, 2 minutes

DL:
315x5, 315x4, 325x3, 335x2, 345x1
Clean grip, no hook.

24kg BU C&P:
3x (1,2,3) 1x (1,2,2)

32kg weighted pull-ups:
4-3-2-1

32kg swing:
20 on the top of the minute for 3 minutes

2/25/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
32kg TGU 4 minutes
24kg TGU 2 minutes

Low bar back squat:
220x7, 220x7, 220x7, 220x7, 220x7

40kg weighted pull-ups:
3 singles

32kg KB C&P:
3x3

92.5lbs plus implement 2 hands pinch:
3x5

2/24/09

Warm-up-
16kg halo 2x3
Band dislocates 2x5
Broomstick OHS 2x5
24kg TGU 5 minutes

Bench press:
190x7, 190x7, 190x7, 190x7, 190x7

25lbs plate curl:
9 singles

24kg cross chop:
3x5

Plank:
3x 30 second holds

Push-ups:
20-15-10

2/22/09

Warm-up-
24kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 5 minutes

Low bar back squat:
210x9, 210x9, 210x9, 210x9

24kg BU C&P:
3 singles

32kg BU clean:
3 singles

Barbell power clean and press:
135x5, 145x4, 155x3, 165x2, 175x1

32kg weighted pull-ups:
4-4-3-2-1

24kg snatch:
5/5 on the top of the minute for three minutes

2/21/09

Warm-up-
24kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
TGU- 32kgx4 minutes, 24kgx4 minutes

DL:
310x4, 320x3, 330x2, 340x1
All with a clean grip, no hook.

Bench press:
180x9, 180x9, 180x9, 180x9

88lbs DB row:
3x5

20 lbs plate curl:
3x5

24kg BU C&P:
3x (1,2,3)

32kg swing:
20 reps at the top of the minute for 5 minutes

2/20/09

Warm-up-
16kg halo 2x5
Wall squat 2x5
TGU: 4 minutes with 32kg, 2 minutes with 24kg

DL:
300x5

After the first set of DL I got interrupted and never came back to finish. Kind of silly, but tomorrow is a new day.

2/18/09

Warm-up-
16kg halo 2x3
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 6 minutes
20 push-ups

Low bar back squat:
245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3

32kg KB C&P:
5-4-3-2-1

32kg weighted pull-ups:
4-3-3-2-1

90lbs plus implement 2 hands pinch:
5x5

32kg BU C&P:
1 rep on the right, 3 nice cleans on the left, but kept encountering a sticking point just above my head. Still, even the clean was a nice PR, and I couldn't be happier with the one rep on the right. Wasn't so long ago at all that 24kg for a single on both sides was not a foregone conclusion.

2/17/09

Warm-up-
16kg halo 2x3
16kg windmill 2x3
Wall squat 2x5
24kg TGU 6 minutes

Bench press:
210x3, 210x3, 210x3, 210x3, 210x3, 210x3, 210x3, 210x3, 210x3, 210x3

88lbs DB row:
3x5

25lbs plate curl:
3-2-1

24kg KB cross chop:
3x5

2/15/09

Took yesterday off (spending time with my Valentine) so today was somthing of a double up as I did both bench and squat in the same session. I am about to walk the dog and come back for session two, which will be some simple supplemental work.

Warm-up-
16kg halos 2x3
16kg windmill 2x3
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 6 minutes

Low bar back squat:
230x5, 230x5, 230x5, 230x5, 230x5, 230x5, 230x5

Bench press:
200x5, 200x5, 200x5, 200x5, 200x5, 200x5, 200x5

Edit:
Session 2-

Barbell power clean and press:
125x5, 135x4, 145x3, 155x2, 165x1

32kg weighted pull-ups:
4-3-2-2

24kg snatch:
10/10

2/13/09

Warm-up:
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU, 6 minutes of alternating singles
16kg windmill, 3/3 reps

DL:
295x5, 305x4, 315x3, 325x2, 335x1
All with a clean grip, no hook.

32kg swings:
5x15, 5x10

24kg BU C&P:
3x (1,2)

Double 24kg seesaw press:
2x5

OHS:
115x5, 115x5, 115x5, 115x5

32kg weighted pull-ups:
4,3,2,1

2/11/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
32kg TGU 1x1
24kg TGU 1x1

Low bar back squat:
215x7, 215x7, 215x7, 215x7, 215x7

32kg KB C&P:
5x3

32kg weighted pull-ups:
3-3-2-1

2/10/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 1x2, 2x1

Bench press:
185x7, 185x7, 185x7, 185x7, 185x7

32kg weighted pull-ups:
3-2-2

20lbs plate curl:
3x5

Core circuit:
3 rds of
25lbs weighted back extension, 5 reps
25lbs weighted sit-up, 5 reps
16kg KB cross chop, 5/5 reps

2/8/09

Warm-up-Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

Low bar back squat:
205x9, 205x9, 205x9, 205x9

32kg weighted pull-ups:
3,2,1

Barbell power clean and press:
140x5, 150x4, 160x3, 170x2, 180x1 (PR?)

24kg snatch:
10-8-6-6-4 L/R

2/7/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

Bench press:
175x9, 175x9, 175x9, 175x9

Core circuit-
5 rds of
25lbs weighted back extension, 5 reps
25lbs weighted sit-up, 5 reps
36lbs KB cross chop, 5/5 reps

Grip-
50lbs 1 HP:
3 doubles
25lbs plate curl:
3 singles

73lbs 1 arm DB row:
5x5

2/6/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

DL:
295x5, 300x4, 310x3, 320x2, 330x1

32kg swing:
5x10

24kg BU C&P:
3x (1,2)

OHS:
115x5, 115x5, 115x5, 115x5, 115x5

24kg weighted pull-ups:
5-5-4-3-2

2/4/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

Low bar back squat:
235x3, 235x3, 235x3, 235x3, 235x3, 235x3, 235x3, 235x3, 235x3, 235x3

24kg weighted pull-ups:
5-5-4-3-2

32kg KB C&P:
5-4-3-2-1

2/3/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick wide stance low bar squat 2x5
Broomstick low bar wall squat 2x5
24kg TGU 2x2

Bench press:
200x3, 200x3, 200x3, 200x3, 200x3, 200x3, 200x3, 200x3, 200x3, 200x3

More to follow later. Had to run to get ready for work. Apparently my new bar will arrive tomorrow.

Franklin-
I am indeed on the RSA for both squat and bench. Today was workout 4/12 for the bench, and tomorrow will mark 4/12 for the squat.

Evening grip session-
2 hands pinch:
3 singles at about 110-115

25lbs plate curl:
3 doubles

2/1/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 1x2

Low bar back squat:
220x5, 220x5, 220x5, 220x5, 220x5, 220x5, 220x5

24kg BU C&P:
7 singles

24kg weighted pull-ups:
5-4-4-3-2

Barbell power clean and press:
135x5, 145x4, 155x3 165x1, 165x2, 175x1

The first time I tried the set of two at 165 I missed. I knew I should've had it, so I took a longer rest, tried again and nailed it easily. This is a nice milestone, as 165 is a bit more than bodyweight at the moment.

Levering:
2.5lbs on the broken sleeve of my barbell, 3x3 forward and back

24kg snatch:
10-8-6-4-4 L/R

1 minute rest after each set L/R

Edit:
A couple of things that I wanted to mention but forgot to...

1: I ordered a bar
2: I have been doing a bit of bending. Over the past couple of day I have killed multiple 5" lengths of 1/4" CRS. I had been made to understand that CRS is much harder than HRS, but I can barely notice a difference. It is a little harder, but still goes down every time.