Friday, October 28, 2011

Friday Weigh-in

I've decided to start weighing myself at work every Friday as a way to keep track of my weight loss and gain. I left all of my clothes on and didn't empty my pockets, so you can probably always take a few pounds off of these measurements, but as long as I'm consistent with my procedures I will be able to tell if I am losing or gaining.

Today's weight: 174.8

And the training for 10/28/2011-
Push press:135x1, 145x1, 155x1, 165x3
Front squat: 140x1, 150x1, 160x1, 170x1, 190x5
Power clean: 155x3, 155x3, 155x3, 155x3, 155x3
CoC grippers: Trainer for 3 sets of 5 followed by 3 10 second strap holds on each hand with a 10lbs plate

Thursday, October 27, 2011


Press: 100x5, 100x5, 100x5
Front squat: 135x5, 135x5
Pull-ups: 10, 10, 8
Barbell roll-ups: 135x10
KB swings: 70x10, 70x10

Tuesday, October 25, 2011


Push press: 135x3, 135x3, 135x3, 135x3, 135x3, 135x3
Front squat: 165x5, 165x5, 165x5, 165x5, 165x5
Deadlift: 165x3, 185x1, 205x1, 225x1, 245x1, 265x5

Sunday, October 23, 2011


Press: 100x1, 110x1, 120x1, 130x1, 140x4
Front squat: 135x1, 145x1, 155x1, 175x1, 185x5
Power clean: 135x3, 155x3, 155x3, 155x3, 155x3


Press: 100x5, 100x5, 100x5
Front squat: 135x5, 135x5
Pull-ups: 12, 11, 9
Finger roll-ups: 135x10
Plate curls: 25x5/5
KB swing: 70x10, 70x10, 70x10, 70x10, 70x10

Tuesday, October 18, 2011

Blogging Again- 10-17-2011

I have a renewed ardor for updating this blog as I am officially in training for PL again. The last... long time can best be described as f***ing off, but I am on a professionally designed program again with an eye toward competing in the spring. At the moment I am attempting the unusual feat of training for PL without a bench or squat stands, so no bench press and only front squats until I remedy that. I have been watching for deals, and in the meantime I am just looking at taking all my lifts from the floor as a way to keep it old school and build basic strength and GBA (General Bad-Assedness) before undertaking the more sport specific training. Here is what I did yesterday-

Pr: 110x5, 110x5, 110x5, 110x5, 110x5
FS: 170x5, 170x5, 170x5, 170x5, 170x5
DL: 170x3, 185x2, 205x1, 255x5

Rest for all sets was about 3:30. I set the gymboss for a repeating 4:00 minute countdown and started a new set at every beep.

Meant to do some gripper work, but had left my grippers at the office. (See f***ing off, above.)