3/31/09

Warm-up-
Wall squat 2x5
16kg halo 2x5
Dislocates 2x5
10 pull-ups
3 rds of
10 jumping jacks
10 push-ups

1) TGU:
32kgx1/1, 32kgx1/1, 32kgx1/1

2) Power clean:
185x2 at the top of each minute for 10 minutes

3/30/09

Warm-up-
16kg halo 2x5
Dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Wall squat 2x5

1A) Bench press:
155x5, 155x5, 155x5, 155x5, 155x5

1B) Plate curl:
25x3, 25x3, 25x3, 25x3, 25x3

2A) Low bar back squat:
170x5, 170x5, 170x5, 170x5, 170x5

2B) Pull-ups:
10x5, 10x5, 10x5, 10x5, 10x5

3) KB snatch
24kg x5/5 at the top of each minute for 7 minutes

3/29/09

Warm-up-
16kg halo 2x5
Dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
3 rds of:
10 jumping jacks
10 push-ups

1A) Bench press:
205x5, 205x5, 205x5, 205x5, 205x5

1B) 1 hand pinch:
50x2, 50x2, 50x2, 50x2, 50x2

2A) Low bar back squat:
235x5, 235x5, 235x5, 235x5, 235x5

2B) Pull-ups:
45x5, 45x5, 45x5, 45x5, 45x4

3) 32kg 2H swings:
15 at the top of each minute for 11 minutes

3/26/09

Warm-up-
16kg halo 2x5
Dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5

1A) Bench press:
185x5, 185x5, 185x5, 185x5, 185x5

1B) 2 hands pinch:
105x5, 105x5, 105x5, 105x5, 105x5

*Long break*

Warm-up-
3 rds of
10 jumping jacks
10 push-ups

2A) Low bar back squat:
210x5, 210x5, 210x5, 210x5, 210x5

2B) Pull-ups:
20x5, 20x5, 20x5, 20x5, 20x5

3) 32kg swings:
20 at the top of each minute for 2 minutes, 15 at the top of each minute for 3 minutes. I am in very bad shape conditioning-wise. It's something I need to improve before my meet.

3/25/09

Warm-up-
20lbs halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Wall squat 2x10

1) 32kg TGU:
3/3 singles on the minute

2) 185 lbs power clean:
2 reps at the top of the minute for 10 minutes

Had intended to do a bit more, but 20 minutes was all I could spare today.

3/24/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Wall squats 2x5

1A) Bench press:
125x5, 125x5, 125x5, 125x5, 125x5

1B) Plate curl:
20x5, 20x5, 20x5, 20x5, 20x5

2A) Low bar back squat:
145x5, 145x5, 145x5, 145x5, 145x5

2B) Pull-ups:
5x5

Greta Jane comes home from the hospital tomorrow. Pictures will be up as soon as I can get them up.

3/21/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick low bar wall squat 2x5

1A) Bench press:
205x5, 205x5, 205x5, 205x4, 205x4

1B) Plate curl:
25x1, 25x1, 25x1, 25x1, 25x1

2A) Low bar back squat:
235x5, 235x5, 235x4, 235x3, 235x3

2B) Pull-ups:
35x5, 35x5, 35x5, 35x5, 35x5

3/14/09

Warm-up-
16kg halo 2x3
Band dislocates 2x5
Wall squat 2x5
24kg TGU 5 minutes

1A) Bench Press:
195x5, 195x5, 195x5, 195x5, 195x5

1B) 16kg pistol:
5x1

2A) 73lbs DB row:
5x5

2B) 50lbs 1 hand pinch:
5x3

3A) Hanging knee raise:
6x4

3B) 25lbs plate curl:
5x2

3/13/09

Warm-up-
16kg halo 2x3
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
32kg TGU 1/1 singles
24kg TGU 5 minutes

DL:
315x3, 315x3, 325x3, 335x3, 345x3

16kg BU C&P:
5x5

Pull-ups:
2x (1,2,3,4,5) 1x (1,2,3)

Ab exercise that defies description:
3x10

24kg snatch:
5/5 at the top of the minute for 7 minutes

3/10/09

Low bar back squat:
135x1, 185x1, 225x1, 295x1(PR), 325xFAIL, 315x1(PR)

Bench press:
135x1, 185x1, 225x1, 245x1, 265xFAIL, 255x1, 265xFAIL
(In retrospect should've tried 260)

DL:
315x1, 365x1, 435xFAIL, 410x1(PR)

Total of 980. Kind of disappointed with the DL, but I am consoling myself with the thought that everyone says it is a lift that only peaks at competition. The other lifts could be better, but my body is still pretty beat down from the 6 week block of training I just completed, and from lack of sleep lately. I think I can still improve everything a bit more by April 18, but I will not hit the RSR. I have decided to just do a basic 5x5 type program and let my body recover a bit.

3/6/09

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 2 singles
24kg TGU 5 minutes

Low bar back squat:
250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3, 250x3

1 hand pinch:
10x2@50lbs

3/5/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick overhead wall squat 2x5
24kg TGU 5 minutes

Bench press:
215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3

Hanging knee raise:
10x2

Barbell row:
165x5, 165x5, 155x5, 135x5, 135x5

25lbs plate curl:
5x2

3/2/09

Warm-up-
16kg halo 2x5
Band dislocates 2x5
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 5 minutes

Low bar back squat:
235x5, 235x5, 235x5, 235x5, 235x5, 235x5, 235x5

24kg weighted pull-ups:
7 sets of 5

3/1/09

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

Bench Press:
205x5, 205x5, 205x5, 205x5, 205x5, 205x5, 205x5

Ab exercise that defies description:
6x10

68lbs DB row:
3x5

BU C&P:
32kg- 2 cleans
24kg- 3 singles of C&P
16kg- 1 clean and 3 presses x2

Messing around-
10 pull-ups
25 push-ups