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.