Saturday 11/28/2009

I was back at home for Thanksgiving so I took Taekwondo class instead of lifting. Back to hard work on Monday.

Wednesday 11/25/2009

Squat 3x5x225

Pullup 4x6

*attempted bench 185, but too tired and the power rack was obtrusive to bench pressing. I did not have a spotter so didn't want to risk without the safeties

*I worked out at Giorgio's TKD instead of at the school gym because I am back for Thanksgiving.

Monday 11/22/2009

Power Snatch:

3x88 lbs - 1 pull, 1 snatch and overhead squat

3x110 lbs - 1 pull, 1 snatch and overhead squat

Power Jerk:

3x3x44

2x3x110

2x3x132

1x3x143

1x3x154

1x3x165

*attempted with 132 lbs power snatch

Saturday 11/21/2009

Squat 4x5x215
Bench 4x5x180
Pullup 4x6
Calf Raise 3x12x110
Barbell Curls 1x5x50 - 1x5x60

Pushups 2x10 (with feet raised)

*was really tired in the beginning because it is Saturday of course.
*used pullup bars in power rack that are angled
*pushups done with feet on bench for added difficulty
*did curls for the first time in months
*I hate curls

Wednesday 11/18/2009

Squat 3x5x210
Bench 3x5x175
Pullup 4x6
Calf Raise 3x20x100
Plank 45x1 min, 45 sec, 15 sec (with rest)

*did pullups in the power rack. worked better with the bars at a slight angle
*did planks with 45 lb plate on back. Much harder
*shoulders still tired from Monday
*had Kendo practice afterward

Monday 11/16/2009

Power Snatch 110x3 (1 pull, 2 snatches)
Bench 4x5x170
Ab 15 crunches, 1 min plank, 10 crunches, 30 sec plank, 5, 20 sec,
Pullup 3x5

*did power snatches for the first time

Saturday 11/14/2009

Squat 3x5x205

Bench 4x5x170

Pullup 3x5

Plank 3x1 min

Calf Raise 2x15x100

*Previously had done the weight printed on the last set only. Did weight printed for all sets. This will take longer to move up in weight. Reached plateau in bench and squat. Trying to change routine to push past that. Routine change noted above.

*Injury is still being a bitch to my flexibility but getting better. Longer warm-up period needed for greater range of flexibility.