Friday - Cycle 1 Day 3: Snatch, Hang Clean, Bench Press, Squat

Last time I missed about half my snatches, so this time I went through and did two at each weight, and then dropped back when I missed two at one weight. Only missed two total which was good.

Snatch:

-40 kg x 3

-50 x 2

-60 x 1, 1

-65 x 1, 1

-70 x 1, 1

-75 x miss, 1, miss

-65 x 2, 2

Hang Clean (below knee):

-50 kg x 2

-60 x 3

-70 x 3

-80 x 3

-90 x 1+miss+miss (grip failing)

-80 x 3, 3

Bench Press:

-105 lbs x 5

-135 x 5

-200 x 5

-230 x 3, 3, 1

Back Squat:

-70 kg x 5

-90 x 5

-110 x 5

-115 x 5, 5

Push Situp:

-10 lbs x 10

-15 x 10

-25 x 8, 8, 8

Notes:

-grip is really tough, I think the bar is 31 or 32 mm, which I have trouble wrapping with the thumb on snatches (short fingers). If I can do this, I can do 28 mm bars no problem

-found the perfect foot position for squats for ATG with no ankle pain: heels shoulder width, feet pointed out 35 - 40 degrees.

Wednesday - Cycle 1 Day 2: Hang Snatch, Clean, Front Squat

Normally the clean would be a full clean and jerk, but no ceiling space, too much snow, and can't do the split with my ankle still healing so cleans only.

Hang Snatch (high hang):

-40 kg x 3, 3

-50 x 3

-60 x 2, 3 (re-did the set)

-65 x 3, 3, 3

Clean:

-70 kg x 2

-79 x 1

-90 x 1

-100 x 1

-105 x 1 (power clean actually)

-110 x miss

Front Squat:

-70 kg x 5

-90 x 5

-100 x 3

-105 x 3, 2, 1 (tried for 3x3)

Notes:

-could have tried again with the clean but don't wanna mess up bad and re-injure ankle while its still healing, hasn't even been 3 weeks

-leaning forward on the front squats

-still getting used to the increased workload on the legs

-gotta remember to "Snatch Like You Clean!" and pull it up not forward. Technique felt really good on the snatches today.

Monday: Cycle 1, Day 1: Snatch, Hang Clean, Press, Back Squat

Not the greatest workout due to not lifting for a while and shoveling all morning, but still good.

Snatch:

-40 kg x 3

-50 x 2

-60 x 2

-65 x miss, 1

-70 x miss, 1

-75 x miss, miss

Hang Clean (high hang):

-70 kg x 2

-79 x 2

-90 x 2

-95 x 2

-100 x 2, miss+miss

Seated Press:

-75 lbs x 6

-111 x 5 x 5

Back Squat:

-70 kg x 5

-110 x 3 x 5 reps

Notes:

-after shoveling and with the ankle, I went a bit lighter

-squats were hard despite being pretty light. I would like to work up to 5x5 at some point, but today I did 3x5. I used to squat first so my work capacity will improve over time for when I squat last.

-press was tough but I can definitely do more next time

Sunday - Light Workout: 3 Pos Snatch, Seated Press, Pullups, L-sit Holds

3 Position Snatch (high hang, below knee, floor):

-40 kg x 2 x 1 rep

-50 x 1

-55 x 1

-60 x 2 x 1 rep

Seated Press:

-40 kg x 5

-60 x 4, 2 (135 lbs)

Pullups:

-BW x 6

-50 lbs x 5, 5, 5

3 Count L-sit Holds:

-BW x 5, 5, 5

Notes:

-get foam roller

-bar is really thick for snatches, makes it tough, not terrible though

-kept the workout light because it has been a while since I last worked out heavy Oly lifts

Winter Workout Plan

Glenn Pendlay Olympic Weightlifting Plan

*modified for 4 days with deadlifts (because I like them)

Day 1:

Snatch

Hang Clean

Press

Back Squat

Day 2:

Hang Snatch

Clean and Jerk

Front Squat

Day 3:

Snatch

Hang Clean

Bench press

Back Squat

Day 4:

Hang Snatch

Clean and Jerk

Deadlift

*on all days, necessary assistance work will be done afterward

*in case of too much snow to do snatches or clean and jerks, there will be substitutions:

-clean and jerks = cleans, then either a pressing exercise or split jumps (weighted)

*if ankle (sprained earlier) cannot do a lift, I will substitute as needed

Saturday - Cleans, Dips, Deadlifts

First Workout in the home gym.

Cleans:

-40 kg x 3

-60 x 3

-70 x 3

-90 x 2

-100 x 3 x 2 reps

Dips:

-BW x 5

-25 lbs x 5

-50 x 5

-55 x 3 x 5 reps

Deadlift:

-135 lbs x 5

-225 x 5

-315 x 5

-355 x 3 x 5 reps

Notes:

-bring water down

-make stairs

-make plate rack

-make shelf

-get heavier DBs

-get 2.5 lbs weights

Home Gym Completed

One week ago, I began my home gym project. All I had was an old bench, some standard weights and a lot of 2x4s. Every day was a new project. First the bumpers came in the mail. Then the pullup bar. I bought the iron plates. Built the dip station. The bumper plate rack. Bought plywood for the platform and measured what I need, cut and built the platform a day later. Lastly, I put some rug on the platform and the floor, vacuumed an inordinate amount of dust out of the room, and moved things to their final places. I still need to vacuum the carpet with a normal vacuum one more time, but tomorrow, I am using the gym for the first time, for a real workout.

Home Gym Equipment: Squat Stands

Drove out to Lawrence to get these squat stands for $40, great deal. They are adjustable pretty far, which is good enough for me. I need to finish the platform so I can use them on it, but after that I am good to work out!

From what the ad on Craigslist said, these are made by Weider and are from the 1960. They are old and rusty, and I am inclined to believe the ad.

DIY: Building a Weightlifting Platform

So here are the plans I made for the weightlifting platform I am making tomorrow. I will have some real life pictures of it as I make it. Most of the stuff I am doing was taken right from http://www.ironmind.com/ironmind/opencms/Main/homesweathome6.html.

However, due to the fact that the door to my gym is 32" x 32", so the maximum I can fit is 44", not 48" as Ironmind outlines, I had to cut my wood differently. I wanted a 6x8 platform, not a 8x8 (don't need it for full clean and jerks or snatches, just cleans and deadlifts, because there is no head room), so I cut each 4x8 piece of plywood into two 3x4 segments and one 2x4 segment. Then I arranged the two lower layers. I still don't have rubber to use, so I am waiting on that.

Pictures tomorrow after cutting and assembling. Also, tomorrow I get my squat stands.

Step 1:

Lay the bottom layer (seen in diagram above), then the second layer above it. I used a corner to make sure everything was situated well and even, but you might not have that option, so use what you have. Extra wood, walls, chairs, anything will work to make sure its all straight and even.

Once everything is set, screw down the layers to each other, or nail if you choose. Screws will enable it to be taken apart. I used screws at the edges of each piece roughly 8 inches from each other.

Step 2:

Get the top segment (or segments, in my case) and set it in the middle of the platform. This will be where you stand so it should be flat. Screw it down on the edges and make sure nothing sticks up, I did it every 6 inches around the edges of each piece. To make it extra sturdy, use screws that reach through all 3 sheets of plywood. My top piece (both together) is 41" wide.

Step 3:

Set the two cushions (rubber is best, but I may use layers of carpet for now) on the edges and screw them down, making sure the screws aren't sticking up anywhere.

Here is a good option for rubber mats - this is about the price you're going to be paying.
Rubber-Cal "Shark Tooth" Heavy-Duty Matting - 3/4-inch Thick Rubber Mats - Black - Made in the USA - 3/4 inch thick x 4ft x 6ft

Enjoy the platform.

Bumper Plate Floor Stand

Made a little stand out of wood for the bumpers, so they don't sit on the ground which is pretty dirty. I may make another someday that fits a bit better, but this seems to work pretty well. Stable and does its job fine.

DIY: Homemade Dip Station

Homemade Dip Station:

Parts needed:

....2x4s cut into these lengths...

-4 x 46.5"

-4 x 48"

-3 x 22"

-1 x 33"

-1 x 34"

-2 x 24" plywood sheet

-2 x 22.5" 2" diameter steel pipe

-whole buttload of screws and/or nails

Step 1 (pictures 1 + 2):

Get two of the 46.5" pieces, and two of the 48" pieces, laying the 46.5" parallel to each other. This will be the height of the dip bars, in addition to the diameter of the piping, added to the width of the 2x4 on the bottom (1.5"). This comes out to a total of 50", which corresponds to MY HEIGHT. I urge you to measure yourself before doing anything. I wanted to be able to get up high, in order to put weights on a belt and not have them touch the ground. I am 6' tall with relatively long arms.

Take one of the 48" pieces and lay it from one end to the other as shown. I put some weights on it and had a piece of wood 22.5" long represent the metal bar, to make sure I put the wood the right distances apart. Screw or nail the 48" in, on both sides but only one screw so it can be shifted if need be. Then flip the piece over and set another piece from corner to corner, this time the other corner, making an X. Once you have the dimensions set (remember, 22.5" wide), put some more screws in to make sure the pieces are secure.

Make another. Seen in picture 2.

Step 2 (picture 3):

Now, attach the steel piping. I suppose PVC might work, but I didn't want to worry about it moving or breaking. I put some caps on the pipe so I don't cut myself up, but if you make nice cuts and sand, then it might not be an issue. Tape would serve the same purpose. I drilled 2 holes on each side, bigger in diameter on top, and put some screws into the wood. Nice and secure.

Step 3 (pictures 4 + 5):

Now, flip both pieces over and put the 22" piece on one end (this will be the back end, farthest from the user) and the 33" piece on the other end. If you want, both these could be the same width, and would create parallel bars, but I wanted a V to make variable widths so my friends can use it too. Make sure everything is centered and screw that down. Flip it over, and attach two 22" pieces to make sure it won't change angles.

Step 4 (picture 5):

Take both pieces of plywood and attach them on the front. 2x4s will work, but I didn't have any screws long enough to work at that angle. Plus, you can put more screws into plywood. Attach both at varied heights, for stability. One around the bottom, another around the top.

Then, take the 34" piece and attach it to the other side. This will be stability as well as act as a step. Careful though, the assembly might tip if you have a lot of weight and aren't careful, so be careful. It didn't tip for me if that helps.

Since I wanted it to act as a step, I attached the piece with where I would step at 18" from the ground, but it will vary for users. You are done. Enjoy, and be careful.

Disclaimer:

This is not guaranteed to work, nor is it guaranteed to be safe and secure. If you want to be really sure, buy something from a reputable manufacturer. Otherwise, have fun, save money, and lift big.

An alternative to making it yourself, this model is minimalist and pretty cheap.
Soozier Dip Stand Parallel Bar Home Gym Dipping Station

Mounting the Pullup Bar

I had found a nice piece of steel pipe in the basement that I wanted to use as a pullup bar, but it was covered in rust. I sanded it down until it looked and felt nice, and made some wooden mounts out of 2x4s. Mounting it wasn't too difficult, I just leveled it and attached the wood. To secure it, I used some bolts on the edges of the mounts to make sure it won't move, and then put some screws around them to make sure it won't turn or raise up out of the mounts (not that it would defy gravity for no reason).

However, I wan't sure if it was safe for me to use - especially if I wanted to do weighted pullups. I didn't really want to test my own weight first, because it might come crashing down, so I hooked up some straps to six 45 lbs plates (270), and moved the support away. It bent, but didn't move, creak, or anything. However, my problem that I didn't anticipate happened - I couldn't get the weights off. The straps stretched and the bar bent, so the support was too tall to get under. Besides, it was really heavy. So I ran to the garage and got some long-range bush clippers, clipped the strap on one side, and all was safe, thankfully. I am going to use those straps to make some more lifting straps. If I hadn't cut it, that would have hung for years.

Also, I put a piece of wood to get the insulation out of my face, and I have no problems with head space, although it looks like I am hitting my head in the picture, I have plenty of room.

Pullup:

-BW x 2 x 5 reps

-50 lbs x 5

-BW x 5

Home Gym Work and Equipment Pickup

Drove out to Danville, NH today to get 605 lbs of weight plates and a barbell, good deal at $225. Took about an hour to get there, a bit more to get back, but I had some friends join me, which was helpful and nice of them. Got all the weights loaded into the gym in back, along with the bar, and the gym is really coming along nicely. Got a bench, a barbell, plates, bumpers.

Worked with some of the 2x4s I have in the room, got about 50 or so from the half-pipe that was taken apart, they are all pressure treated and in good condition so its free lumber for me. Got two steel bars, one thin for chins and one thick that I am going to attempt to fashion into a dip station. The thin one I have prepared a wooden mount (2 pieces) that will attach to the ceiling and keep the bar in place. The dip station will require some more thought but I have designs in my notebook that should be good to use.

Wright Rubber Solid Rubber Training Bumpers

Just got the shipment of bumpers, came in two days! Great delivery service, came on its own palette and everything, in boxes, wrapped in plastic. For delivery that costs $129 they have to have great service I guess.

So I haven't used them yet, but they are hard as a rock. I think they froze. In the gym area it will be significantly warmer I hope, so they will be better. Either way, its better than metal, and hell, if it cracks in half I am sure I can get another for free. I mean things like that just don't happen.

Excited to use them, getting 605 lbs in iron and a barbell tomorrow, so I can test them out. Gotta be careful though because of the healing sprained ankle.

One idea is to either paint the outer circumference with spray paint or use colored duct tape like at school to denote weight, red, blue, yellow, green. I will consider the 35 lb to be 15 kg, even though it is like 15.87 kg.

PS: The dirt and footprints on them is from me using them as stairs to get out of the garage to get my camera, after I had set them up on the staircase.

First Muscle Up Ever

I didn't post this video at the time, but I completed my first muscle up on 11/08/10. Its interesting to note that I am wearing the exact same thing (minus the shoes, which are different, but still same color), on 12/08 when I max out on the deadlift in the other video. Yes there was a kip, but its a bit better now. It was the first, give me a break.

Progress Pictures

November 2010

September 2010e
June 2010

I must say, I am disappointed with the lighting on these shots. They are very washed out. I will have to work on that.

Fall Semester 2010 Gains

Clean and jerk 61.6

Snatch 60.6

Back Squat 85

Deadlift 60

Bench Press 40

Press 30

BB Row 35

Chin 77

Values are in lbs.

Overall I feel pretty good about this. All the lifts went up, despite having to deload the squat and deadlift at different points, I still did really well with all of them. Could I have improved more? Yes, of course. But did I do well, and surpass several goals? Yes. That makes me happy, and keeps me motivated to keep trying and improving. Even with the sprained ankle at the end, still a good semester.

Wednesday - Press, Chins, Rows / Sprained Ankle Session 2

Press:

-95 lbs x 5

-105 x 5

-135 x 3

-145 x 3

-155 x 1

-160 x miss, miss

-135 x 3, 3

-145 x miss

Chins:

-BW x 10, 5, 5, 5

Single Arm DB Row:

-65 lbs x 5

-85 x 5

-100 x 7 x 5

Curls DB:

-5 x 25

-3 x 35

Notes:

-second sprained ankle session

-press is hard, gonna work on it over break

-held the last chin at the top (isometric hold at full contraction) for as long as possible

-too bad the DBs only went to 100 lbs on the rows

-ankle feeling ok, no problems with any of the lifts

-press PR

-technically a DB row PR, but it wasn't that hard

Bumper Plates Purchased and Shipped

Bought some bumper plates from Wright Rubber.

-2 x 10 kg
-2 x 35 lbs
-2 x 20 kg
-2 x 25 kg

The reason I got the 35 lbs instead of 15 kg was because there was a clearance of the old, brass bushing 35 lb and 25 kg bumpers, so I got those instead and saved like $90. The shipment will be getting to my house tomorrow, I will check it out when I get home, take some pictures, and lift big.

That is the picture from the site. I wonder how close they will look to that in person.

Monday - Bench Press Maxout/Sprained Ankle Session 1

Bench Press:
-85 lbs x 5
-135 x 4
-185 x 2
-235 x 1
-250 x 1
-260 x miss

Chins:
-BW x 5x5

Notes:
-Ankle feeling better, can walk, albiet stiffly. No squatting with weight though, that would just be asking for trouble.
-didn't make the third bench attempt, but whatever, its just bench press

Deadlift 430 lbs Max Video

Goals for Winter Break

With this recent ankle sprain the numbers may be down, but the goals I set for winter break are:

Clean and Jerk: 125 kg (276 lbs) (adding 10 kg to current max)

Snatch: 90 kg (198 lbs) (adding roughly 7 kg to current max)

Back Squat: 350 lbs (adding roughly 25 lbs to current max)

Bench Press: 275

Deadlift: 460 (adding 30 lbs to current max)

Front Squat: 315 (adding probably about 40 lbs to current max)

Press: 185

Bench and Press TBA

Home Gym Purchases

I have arranged to purchase 605 lbs in iron plates from a seller on Craigslist, as well as a Olympic sized barbell. I don't know the state of the bar, or its make, but he lifted heavy, so I can assume it is most likely of medium quality or higher. I will take pictures as well (wish I had from the start before cleaning the room), but here is a photo that he took of the weight and barbell.

Goals re-examined

Bench 260
...TBA

OHP 5x150
....TBA

Deadlift 1x450
-I didn't get this, but I did lift 430, which considering the deload after making the goal of 450, is right on track. Still an 60 lbs increase from maxing out over the summer with 370.

Squat 5x315
...Ankle twist did not allow for this test, but I did max out at 325 about a month ago, and could probably come to that number again if not for the ankle.

Clean and Jerk 125 kg
-The goal was originally just 105, but I easily broke that. Then I broke the goal of 110. Then I broke the goal of 115. I cleaned 120, but couldn't jerk it. I might have beaten 115 but I twisted my ankle cleaning 117.3. Still a good 60 lbs increase from beginning of semester.

Pullup 5x75
-I did this. I also chinned 115.

Snatch 90 kg
-I did not snatch over 82.3, due to technique flaws. My snatches need a lot of work, but I am determined to do better.

Friday - Clean and Jerk, Twisted Ankle

Clean and Jerk:

-40 kg x 3

-60 x 2

-80 x 2

-91 x 1

-100 x 1

-110 x 1

-115 x clean, miss, 1

-117.3 x super-miss (twisted ankle)

Notes:

-was a pretty good session, finally got 115 even though thats not a PR I was happy. Should have called it a day though, because I fucked up my right ankle with the knee popping in on the recovery of the clean at 117.3. In the beginning it really hurt, but then stopped hurting sharply after only about a minute. I have full mobility but it does hurt to twist it in, like if I was the use the floor to make a sidekick edge. I am icing it, elevated, resting, and am going to wrap it with something.

I won't lift tomorrow, and the only thing I will do at most this week in the gym is max out the bench press. By the end of the week, it should be good, and by the time everything is set up at home I should be good to work back into squatting. I don't anticipate too many problems, but man did it hurt at first. I had to check to make sure all the bones were still inside my leg. I heard my ankle pop. Not fun. No crying for me though.

Wednesday - Maxing out the Deadlift

Deadlift:
-135 lbs x 5
-225 x 3
-315 x 2
-385 x 1
-405 x 1
-420 x 1
-430 x 1
-440 x 0, 0

Dead Stop Rock Bottom Front Squat:
-135 x 5
-185 x 3, 3
-195 x 11 (failure)

Chins:
-BW x 7 (failure)

Notes:
-good deadlift session, broke past what the 1RM calculator said I would get (420 lbs). Tried for 440 but wouldn't get up past an inch off the floor. Still a good session and I am happy with it.
-did the front squats bottomed out, really for fun

Monday Snatch Work, Front Squats, Chins

Snatch Drill (low hang pull, hang snatch, hang snatch, no dropping bar between reps):
-40 kg x 1
-45 x 1
-50 x 1
-55 x 1
-60 x miss, 1,1,1,1

Front Squat:
-135 lbs x 5
-154 x 5
-225 x 3
-235 x 3
-245 x 3
-255 x 3
-265 x 1

Chins:
-BW x 14 (to failure)

Notes:
-gotta hit the hips, and snatch like a clean
-tough on the hands
-good cue for front squats, probably back squats too: HIPS IN
-got my name written up for breaking the chalk rule...oops
-GOT NEW SHOES: Adidas Power Perfect II. Damn these things are nice, and look nice too.

Saturday Squat, Bench, Chins

Squats:
-135 lbs x 5
-225 x 5
-300 x 3, 1
-225 x 5

Bench Press:
-230 lbs x 5, 4, 4

Chins:
-45 lbs x 2
-90 x 1
-135 x .5
-115 x 1

Single Leg RDL:
-75 x 10, 10

Notes:
-I am not ready to squat heavy the day after maxing snatches and clean and jerks
-took a quick rest after rep 3 set 3 on bench
-squats were hard

Friday Snatch, Clean and Jerk

Snatch:
-60 kg x 1
-65 x 1
-70 x 1
-75 x 1,1
-80 x miss, miss, miss

Clean and Jerk:
-80 kg x 1
-90 x 1
-100 x 1
-110 x 1
-115 x 1
-120 x clean no jerk, miss, miss ---Clean PR!

Roman Chair Situp:
-25 lbs x 5, 5, 5

Notes:
-snatches too far forward, need to drill them, next week and over winter break lots of technique drills to get it down
-clean PR
-almost had the first jerk

Wednesday Hang Snatch, Deadlift - Quick Workout

Hang Snatch (2 sec pause):
-40 kg x 3
-50 x 2
-60 x 2
-65 x 2
-70 x 1, 1

Deadlift:
-110 kg x 5
-150 x 3
-170 x 5, 5, 5

Notes:
-had to cut the workout really short, so much so that I didn't rest much. Had I more time, I would have worked up the snatches slower and probably done better, but I just really wanted to do some. My goal was the deadlift this workout, because next week I am maxing it out.
-fell to my knee second set of the 70 kg snatch, but stood up because I figured what the hell

Monday Hang Clean, Behind Neck Jerks, Pulls, RCS + SRDL

Hang Clean (2 sec pause):
-55 kg x 3
-70 x 3
-90 x 2
-100 x 2
-105 x 2,2,2

Behind Neck Jerk:
-70 kg x 3
-79 x 2
-85 x 2,2,2

Clean Pull:
-70 kg x 3
-90 x 3
-110 x 3
-120 x 3,3,3

Roman Chair Situp:
-10 lbs x 8,8

Single Leg RDL:
-75 lbs x 10,10

Notes:
-last 2 exercises done in superset
-too light on the Roman Chair Situps

Workout Area in Empty Room Beneath Family Room

So today as I had a lot of time on my hands, I checked out the room beneath the family room, it is just unused, bare concrete, with a lot of junk and dirt in it. Took a couple of hours to clean it up, but I did it, and now all that is left is some excess insulation, about 40 (useful) 2x4s, and a nice space that will be good for weightlifting. Only issue is the height. Some parts are only 82", which is not enough to overhead press a barbell. However, the insulation compresses in the ceiling, so I have about 92" of space if I aim right, so I should be okay.

I have a convenient window that opens and comes out right to the patio that I could use as an easy way to get weight plates and a barbell out to do outside pressing work on a nice day. Otherwise its careful pressing or seating presses, not a big deal.

Necessary Items:
-weight plates 450+ lbs
-barbell
-squat stands
-bumper plates (at least one set)

"Should have these" Items:
-dip station
-pullup bar
-additional barbell
-better bench
-collars
-chalk
-tape
-pullup/dip belt
-platform (at least some rubber)

Optional Items:
-additional squat stand
-bench spotters
-dumbbells
-rings
-weightlifting belt
-foam roller

Monday Clean, Clean Pull, Behind Neck Jerk, RCS & RDL

Hang Clean (high hang):

-60 kg x 2

-70 x 2

-80 x 2

-90 x 2

-100 x 2

-105 x 1 & miss, 1 & miss

-90 x 3, 3

Hang Clean Pull (high hang):

-90 kg x 3

-100 x 3

-110 x 3

-120 x 3, 3, 3

-125 x 3

Behind Neck Jerk:

-70 kg x 2

-75 x 2

-80 x 2

-85 x 2, 2, 2

Roman Chair Situp:

-25 lbs x 5, 5, 5

Single Leg RDL:

-70 lbs x 10, 10

Notes:

-ripped callous on hand messed up the cleans, had to go lighter

-did weighted situps with full ROM, plate behind head. Sticking at that weight until I can do at least 10 per set.

-last two exercises as a superset

-form on the jerks wasn't great but I didn't lose it

Saturday Squat, Bench, Chins, RDLs

Squat:

-225 lbs x 5

-290 x 5,3,0

Bench Press:

-225 lbs x 5, 5, 5

Chins:

-70 lbs x 5, 5, 3

Single Leg RDL:

-70 x 10, 10

Notes:

-almost shit myself set 2 of squats

-gotta keep chest up

-legs are really tired from olympic lifting maxes yesterday

-bench press 2 plate!!

-grip hurting on the chins due to ripped callous

Friday Snatch, Clean and Jerk

Snatch:

-60 kg x 2

-65 x 1

-70 x 1

-75 x miss, miss, 1

-80 x 1

-85 x miss, miss, miss

Clean and Jerk:

-70 kg x 1

-79 x 1

-90 x 1

-95 x 1

-100 x 1

-105 x 1

-110 x 1

-115 x 1 --PR!!

-117.3 x clean, clean, miss --PR clean

Notes:

-trouble holding tight on the snatch, but it wasn't in front of me. Really working on the hip bump, and it was much better than Wednesday so I was happy. Got 80 really easy, tried for a PR at 85 (PR still 82.3) but couldn't keep tight in the overhead squat position. Really hit the position though so I am happy.

-clean and jerk PR!! Couldn't jerk the 117.3, cleaned it twice though, last one was just too tired. My clean form was really good, caught it nice and low for the heavy sets, no power cleans like last Friday. Happy with the PR.

-watching Donny Shankle interview helped: "Attack heavy weights EVERY DAY."

Maxing Out For the Semester

I have my goals for the semester, and most of which are better to test in the SPH because of either need for bumpers or chalk.

SPH:

Wednesday 12/8, max the deadlift. Goal to beat: 450 lbs, but 405 would work
-385
-405
-420

Friday 12/10,
max the clean and jerk. Goal to beat: 120 kg, 125 better

ERC:

Saturday 12/11: max out bench. Goal to beat: 260
-235
-245
-260...

Monday 12/13, max the squat. Goal to beat: 345
-315
-330
-345...

Wednesday 12/15, max the overhead press. Goal to beat: 150 lbs.
-130
-140
-150...
Friday 12/17: max the front squat. Goal to beat: 300
-260
-280
-300...

Wednesday Snatch, Snatch Pull, Deadlift

Snatch:

-50 kg x 2

-60 x 2

-70 x 2

-75 x 1, miss, miss

-70 x miss

Snatch Pull:

-50 kg x 3, 3

-60 kg x 3, 3, 3

Deadlift:

-167.3 kg x 5, 5, 5

Notes:

-snatches were way out in front, need to get the bar TO THE HIPS before pulling

-problems keeping a deep enough knee bend on the snatches for the pulling position, so went light on the pulls to work on it

-deadlifts are close to surpassing my 1RM from summer

-3rd set of deadlifts strapless to prove I am a man and to verify that my grip isn't being a pussy

-no glute bridges because of time constraints and lack of available benches and me being lazy

Monday Cleans, Clean Pulls, Jerks, Roman Chair Situps, Pullups

Clean (2 sec pause):
-70 kg x 2
-79 x 2
-84 x 2
-90 x 2
-95 x 4 x 2

Clean Pull:
-110 kg x 3
-120 x 3 x 2

Jerk from Rack:
-60 kg x 3
-70 x 2
-75 x 2
-80 x 3 x 2

Pullup & Roman Chair Situp Superset:
-[8,9,10 & 15,15,15] x 3

Notes:
-slow today on the cleans and pulls
-legs tired
-right lower back still hurts a bit, but not so bad
-gotta bend the back knee on jerks
-still heavy despite bad form so not a bad day
-chins on rings

Makeshift Foam Roller

So my lower back has been killing me for the past week after a shitty session of squats, and I haven't been able to do anything to fix it. Until this morning, I saw my Nalgene water bottle and thought it might work as a roller. Tons of pain gone. Great idea.

Saturday Squat, Bench, Chins

Squat:
-135 x 5
-185 x 5
-225 x 5
-280 x 5,5,5

Bench Press:
-185 x 5
-220 x 5,5,5

Chins:
-65 x 5,5,5

Notes:
-almost tripped on the last rep of set 1 squats
-felt squats in my back, lower right side, a lot. Thats gonna be sore, I might not want to deadlift on Wednesday
-chins were difficult, depending on how I feel I may only add 2.5 lbs next workout

Clean and Jerk PR

Made a PR today with the clean and jerk, 112.3 kg (247 lbs). Felt pretty easy actually, and I power cleaned it. Attempted 115 twice, but couldn't stand with the weight after the clean.

Friday Snatch, Clean and Jerk, Rehab

Snatch:
-60 kg x 1
-70 x 1
-75 x 1
-79 x miss, miss, 1
-85 x miss, miss

Clean and Jerk:
-70 kg x 1
-79 x 1
-90 x 1
-95 x 1
-100 x 1
-105 x 1
-110 x 1
-112.3 x 1 (PR)
-115 x miss, miss

Cable Belly Press & Roman Chair Situp Superset:
-[80 x 10 & 15] x 2

Notes:
-Clean and Jerk PR!

Wednesday Snatch, Snatch Pulls, Deadlift, Glute Bridge

Snatch (with 2 second pause below knee):
-50 kg x 3
-60 x 3
-70 x 2
-75 x 2,2,2

Snatch Pull:
-85 kg x 3
-95 x 2,2,2

Deadlift:
-165 kg x 1,5,5,5

Glute Bridge:
-2x10 (each side)

Notes:
-didn't miss any snatches, which was nice
-deadlifts really hard, gave myself 4 minute breaks between sets, that helped
-timing rest is good, even if the time is large at least I can keep track of it
-first deadlift set was a total fail, so I made up for it still 3x5
-did two more muscle ups, easier this time

Monday Cleans, Clean Pulls, Jerks from the Back, RDL/Push Situp Superset

Clean from Knee:
-60 kg x 3
-70 x 3
-79 x 2
-90 x 2
-85 x 2
-100 x 2
-105 x 2 x 2

Clean Pull:
-110 kg x 2
-120 x 3 x 2 (3x2x120)

Jerk from Back:
-50 kg x 3
-70 x 3
-75 x 3 x 2

Push Crunch/ RDL Superset:
-[125 x 6 & 60 x 10] x 2

Notes:
-new format of writing, I will see if I stick with it: Weight x Sets x Reps or Weight x Reps (for one set)
-used the GymGoal program, I like it so far
-got out in record time: 6:55
-

Olympic Plan November and December

I started this new plan yesterday on Saturday, and I will do it until the end of the semester. I feel like I had to much volume in the previous plan, although this might have been compounded with me getting sick. Either way, I feel that with less volume in this plan, I can bring the intensity back up. My deadlift has been doing really well, and hopefully my squat will come back up from the deload easily.

Goals are the goals on the side of the blog, since this will take me to the end of the semester. If I don't break them in normal training, then I will take a few workouts at the end of the semester to try and make PRs.

1106 Saturday Squat Chins RDLs Rear Lunges

Squat:
-warmup
-3x5x270 (5,5,3) *too much food!
Bench Press:
-warmup
-3x175**
Chins:
-60 x 6,4,5
Single leg RDL:
-2x10x60
Rear lunge:
-2x10x80

Notes:
-started at the Saturday workout for the new plan
-rdl-lunge superset
-accessory exercises for more reps
-ate wayyyyy too much!!
-**did push ups with Jane standing on my back, bench too hard
-10 lunges each side supersetted with rdls is killer

For Chins: 3 sets till failure, if all sets have at least 5 reps, and/or 15 reps done total across, move up in weight

1103 Snatch Squat RDL Situp

Snatch from knee:
-warmup
-2x65 kg
-2x70
-75 miss
-3x1x75
Snatch pull:
-2x3x75 kg
Squat:
-warmup
-5x225 lbs
-1x5x275
-2x1x275
Single leg RDL:
-2x10x60
Roman chair sit-ups:
-2x15xBW

Notes:
-squat deload
-short session due to time constraints (accounting test tomorrow)
-next squat session, bring the squat to 270, then next 280, then 290, 295, 300, 305
-last day with this program, switching to the new one on Monday (no lifting Friday or Saturday due to competition)
-maybe I will try the MSU Weightlifting program next semester

1101 Monday Clean And Jerk Deadlift Chins RDL

Clean and jerk: (2sec pause)
-2x70
-2x80
-2x85
-2x90
-1x95
-1x100 kg
-105 clean
Deadlift:
-3x5x160 kg
Chins:
-3x5x60 lbs
Single leg RDL:
-2x10x60

Notes:
-deadlifts hard but doable

Thoughts about the next plan

So I am continuing this workout plan until mid-November, then I am going to focus entirely on the Olympic lifts for the rest of the semester. The plan has taken out exercises, dropping volume for intensity because I have found myself overtraining, especially the upper back and quads. I will be back to squatting once per week, olympic lifts (or a variation) the other three days with only 3 main exercises, and either 1 or 2 accessory lifts (like rehab or abs).

I was originally going with the current program until November 22, but since I have been overtraining with it, I will cut out sooner. I will do a few more weeks, since it hasn't been long, but I will most likely not go until November 22, because then I only have 4 weeks to work on the last program before heading home and doing a strength based phase.

Most likely, I will switch not next week, but the week after (Nov 8). This will give 6 weeks with the new program, but considering finals, probably just 5 weeks.

1029 Friday Squat Bench Chiins Crunch

Back squat:
-warmup
-3x225
-2x275
-300 fail
Bench press:
-warmup
-3x5x215 (5,4,4)
Wt. Chin:
-3x5x55
Single leg RDL:
-2x10x60
Wt crunch:
-3x5x110

Notes:
-gay depressing music wrecks lifting
**-ALWAYS BRING HEADPHONES! It is impossible to get motivated when the gym is playing shitty, depressing music. Even if they are only used once, that one time it will be so worth it.
-on that note, find more songs to listen to besides 'The Kinslayer'
-chins were hard, but still doable. Depending on how I feel, do either 5 or 2.5 more lbs
-bench was hard but I liked the weight, so stick at that for next time (2 weeks from now actually)
-squat deload? 270, 280, 290, 295, 300, 305?
-accidentally did too much weight with the RDLs but it worked, I'll stick with 60 for at least a week though
-the decline bench sucked, so crunches were really difficult to do

1027 Wed Snatch Squat Press Crunch

Snatch:
-warmup
-2x65 kg
-1x70
-75 fail
-3x1x75 kg
Squat:
-warmup
-3x225
-1x275
Push Press:
-warmup
-3x3x80 kg (3,2,3)
Push Situp:
-3x6x130

Notes:
-traps sore, squats like pressing bruises
-back tired
-need to eat and sleep more
**-Feels like I might be overtraining. Back is continually sore, shoulders tired, snatches getting harder to hold up tight. However, I don't know if this is because I am overworking, underrecovering, or both. I will eat more and try to sleep more, but if this persists then I will definitely change some things for the next program I am making.

1025 Monday Clean, Jerk, Deadlift, RDL, Belly Press

Clean from high hang:
-warmup
-2x75 kg
-2x85
-2x90
-2x95
-100 success, fail
-2x2x95
Jerk from rack:
-warmup
-3x50
-3x60
-2x65
-2x70
-3x2x75
Deadlift:
-warmup
-3x5x157.3 kg
Chins
-warmup
-3x5x50
Single Leg RDL:
-2x10x55
Belly Press:
-1x10x80 (cable tower)

Notes:
-deadlifts felt good
-back to where I was before the deload

1023 Saturday Squat Bench Lunge

Squat:
-warmup
-5x225
-3x275
-4x2x300
Bench Press:
-warmup
-5x185
-3x200
-2x205
-3x2x215
Rear lunge:
-warmup
Squat stretch:
-5 rounds at 95 (15 secs)

Notes:
-still recovering so went light
-wanted to squat 300 even though not 3x5
-felt lunges in knee that got kicked so stopped
-technically bench PR lol

1022 Snatch C&J Pendlay Row Glute Bridge

Warmup

Snatch:
-3x60 kg
-2x70
-75 fail x3
-2x60
Clean and Jerk:
-2x70
-1x80
-1x85
-1x90
-1x95
-100 clean
-100 successful
Pendlay Row:
-warmup
-3x5x102.3


Notes:
-sick

Snatch Goal Broken

October 15, 2010

The goal to snatch 80 kg was broken, when I snatched 80 kg, then 82.3 kg. I failed in the attempt to snatch 85.


New Goal: Snatch 90 kg

1020 Wednesday Snatch Squat Crunch Glute Bridge

Warmup:

Snatch from high hang:
-warmup
-2x60 kg
-2x65
-2x70 kg
-2x70 fail
-2x70
-2x70
Squat:
-warmup
-5x300
-4x300
-1x300 (attempted 3x5)
Push Situp:
-3x6x125
Single Leg RDL:
-2x10x50

Notes:
-still need new resistance band
-do the situp, not the crunch, otherwise ROM is impossible to determine, nothing wrong with giving the hip flexors some work too
-too tired from snatches for push press
-superset abs with rdl

1018 Monday Clean&Jerk Deadlift Chins RDL

Warmup:

Clean 2 sec pause:
-warmup
-2x80 kg
-2x85
-3x2x90
Jerk from rack:
-warmup
-2x65
-4x2x70 kg
Deadlift:
-warmup
-3x5x155 kg
Wt. Chins:
-forgot belt
-1x6xbw
Single Leg RDL:
-2x10x50
Belly Press:
-2x10x80 (cable tower)

Notes:
-get new resistance band
-competition nov 7?

1015 Friday Snatch Clean&Jerk Row Rdl

Warmup:

Snatch:
-warmup
-2x65 kg
-1x70
-1x75
-1x80
-1x82.3
-85 fail
Clean and Jerk:
-warmup
-1x95 kg
-1x100
-1x105
-1x107.3
-110 clean no jerk
Pendlay Row:
-warmup
-3x5x100 kg
Single leg RDL:
-2x10x50

Notes:
-buy new band tomorrow

1013 Wednesday Snatch Tech. Squat Press Crunch

Warmup:

Snatch from box:
-warmup
-3x2x65
Squat (max attempt):
-warmup
-1x315
-1x320
-1x325
-330 fail
-330 fail
Push press:
-warmup
-5x3x77.5 kg
Push Crunch:
-3x6x120
Glute bridge:
-2x10xBW

Notes:
-get new res. band
-kept snatches light because maxxing squat
-felt dizzy during snatch

1011 Monday C&J Deadlift Chins RDL

Warmup:

Clean from boxes:
-warmup
-3x2x90kg
Jerks from behind neck:
-warmup
-4x2x70 kg
Deadlift:
-warmup
-3x5x152.5 kg (335)
Wt. Chins:
-3x5x45
Single Leg RDL:
-2x10x45
X-Band Walk:
-2x20

Notes:
-first time doing the new plan
-technique work for clean and jerk
-no belly press this time due to time constraints
-resistance band broke during use!

New Workout To Start Tomorrow, 10/11/2010

Goals for the new plan:
Olympic Lifts go up in 1RM weight and technique improves. Squat 1RM test on Wednesday, and at the end, 1RM must improve. Roughly 6 weeks.
Deadlift unimportant right now. Push Press improvement. Bench Press improvement but I don't really care. 1RM test when I hit 225 or I stall. Pendlay Rows I don't care. Chins I don't care. Crunches I don't care.

10/8 Snatch Deadlift Pendlay Row

Warmup:

Snatch 3 part:
-warmup
-3x1x55 kg
Snatch pull:
-warmup
-3x2x80 kg
Pendlay Row:
-warmup
-3x5x95 kg
Single Leg RDL:
-2x10x50

Notes:
-snatch form doing better
-three part snatch: 1. high hang 2. below knee hang 3. the ground (coming back to the high hang between each)

10/6 Wednesday Squat OHP Dips Push Crunch

Warmup:
-bw squats, lunges

Squat:
-warmup
-3x5x295 (3,5,5)
OHP:
-warmup
-140 attempt fail
Push press:
-3x140
-4x3x75 kg
Push Crunch:
-warmup
-3x6x120 (ez curl + 105)
X-Band Walk:
-2x20
Belly Press:
-2x10

Notes:
-music helps a lot!
-in new plan do 5x3 push press
-repcount push crunch change
-next time maxing out the squat! Next wednesday

10/4 Monday C&J DL Pullup

Warmup: lunges, bw squats

Clean from high hang then below knee:
-warmup
-3x2x65 kg
Deadlift:
-warmup
-3x5x330 (150 kg)
Wt. Pullup:
-warmup
-3x5x52.5 (5,5,fail)
Single Leg RDL:
-2x10x45

Notes:
-4 reps per clean set two of each
-redo pullup weight

10/2 Saturday Squat Bench Lunge

Warmup:

Squat:
-warmup
-3x5x290
Bench Press:
-warmup
-3x5x210
Rear Lunge:
-warmup
-3x5x125
X-Band Walk:
-2x20
Gripper:
-warmup
-2x8x#1

Notes:
-squats were easy
-bench felt good

10/1 Friday Snatch Snatch Pull Row

Warmup: bw squats, lunges

Snatch:
-warmup
-3x2x70 kg
Snatch pull:
-3x70
-3x80
-3x3x90
Pendlay Row:
-warmup
-3x5x92.5 kg (205)
Single Leg RDL:
-2x10x45
Single Leg Bridge:
-2x10xBW

Notes:
-for next plan do I want to make Pendlay rows something like 5x3 because it's explosive for power?

9/29 Wed Squat OHP Dips

Warmup: bodyweight squats, lunges

Squat:
-warmup
-3x5x285
OHP:
-warmup
-140 attempt fail
Push Press:
-5x140
-5x145
-5x150
Push Crunch:
-3x8x115 (ez-curl + 100)
Belly Press:
-2x10x70 (sph stack machine)
X-Band Walk:
-2x20R&20L
Gripper:
-1x10xT
-2x8x#1


Notes:
-in 5:30 out x
-push press instead of dips

From Evernote:

Monday 9/27 c&j pullup rdl

Warmup:

-rear lunges, bw squats

Clean and jerk:

-warmup

-3x2x85 kg

Wt. Pullup:

-3x5x50

Single RDL:

-2x10x40

Light workout due to time constraints

Saturday squat bench lunge

Rear lunge:

-1x10xbw

Squat:

-warmup

-3x5x280

Bench press:

-warmup

-3x5x205

Rear lunge:

-warmup

-3x5x120

Push crunch:

-3x8x110

Xband walk

-2x20

*I have found it easier to write "-warmup" instead of each set, which I don't really care about for the sake of mapping progression. I do find it important to write the sets and reps and weight of the work set though, instead of just a spreadsheet with weight values, because what if I do 1RM or 5RM or anything I wouldn't know. Also, writing the workout first then making notes or additions is easier than putting everything in as I go.

From Evernote:

Friday snatch deadlift row

Warmup: arm circles, rear lunges, bw squats

Snatch w/pause:

-warmup

-3x2x65kg

Deadlift:

-warmup

-3x5x325 drag up legs all the way

Pendlay Row:

-warmup

-3x5x90 kg (200 lbs)

Single leg RDL:

-2x10x40

Single leg glute bridge:

-2x10xBW

Changed Squat Goal

My previous goal was 1x315 but I realize that most calculators call that at about 5x280, which I will do this Saturday. I needed a new goal so I changed my goal which seemed hard to a goal that really seems hard, but still doable: 5x315. I realize this is a bigger goal, but I want big goals to take the semester, something to work towards. After the deload, getting my deadlift up to 1x450, or roughly 5x400 is going to be difficult but not impossible. At a steady pace, it will take roughly the entire semester. My overhead press goal is too easy, but I want to actually reach a goal with that before changing it, simply because I need the motivation.

Lastly, I plan to do a 1RM attempt for all my lifts at the end of the semester. Not on the same day obviously.

Wednesday 9/22 squat ohp dips

Rear lunge:

-1x10xbw

Squat:

-8x45

-5x95

-5x135

-5x185

-3x5x275

OHP:

-3x5x135

Wt. Dips:

-3x5x65

Push crunch:

-3x8x100

Xband walk:

-2x20

From Evernote:

Monday c&j pull pullup

Rear lunge:

-10xbw

Clean and Jerk:

-3x3x40 kg

From knee:

-3x50 kg

-3x55

-2x60

-2x65

-2x70

-2x75

-3x2x80

Clean pull:

-3x100 kg

-4x2x110

Pullup:

-3x5x47.5

WFW Glenn Pendlay Program

This is copy and pasted directly off http://www.exrx.net/, so I did not come up with it nor do I claim to. I just am posting it here so that one day, I may want to use it but forget where it came from.

This is a workout plan for competitive Olympic Weightlifting.

Monday

• 20 snatches
• 10 clean and jerks
• 3 sets of 3 front squats
• 2 sets of 10 dumbbell clean & press

Wednesday

• Snatch to roughly 95%
• Clean and jerk to roughly 95%
• 5 sets of 5 squats
• Walking lunges, 2 sets of 40 yards each

Friday

• 20 hang snatches
• 20 hang clean and jerk (could alternate jerk and power jerk)
• 3 sets of 5 overhead squat
• 3 sets of 10 bent press with kettlebell

Plus, abdominal, lower back, and plyo work at the end of each workout.

From Evernote:

Saturday 9/18 squat bench lunge

Lunge:

-10xbw

Squat:

-10x45

-8x135

-4x185

-3x225

-3x5x270

Bench:

-10x45

-7x85

-4x135

-3x5x200 (accidentally repeated this weight)

Rear lunge:

-5x45

-4x85

-3x5x115

Push crunch:

-3x8x90 do more next time

From Evernote:

Friday 9/17 snatch dl row

Lunge:

-1x10xbw

Box snatch:

-2x3x40 kg

-3x45

-3x50

-2x2x55

-attempt 60

-2x60

-4x2x65

-2x50

Deadlift:

-5x135

-4x225

-3x5x320

Pendlay row:

-5x111

-3x5x195

Single RDL:

-2x10x40

From Evernote:

Wednesday 9/15 squat ohp dips

Lunge:

-2x5xbw

Squat:

-10x45

-7x95

-5x135

-3x185

-3x5x265

Press:

-10x45

-5x95

-3x5x135 (5,4,3)

Dips:

-3x5x62.5

Cable Belly Press:

-2x10x60

Push Crunch:

-3x8x90

X-band walk:

-2x20

As always OHP sucks but it is improving. Did all rehab exercises. Knee hurts a bit on left side on kneecap.

In case she forgets Chloe squatted 95 lbs.

Exactly One Year Since My First Serious Weight Training Began

First workout of the semester

9/14/2009:

Squat: 5x5x145

Bench: 5x5x145

Press: 5x5x110

Snatch: 3x5x75

Pullup: 7 [max]

Deadlift: 1x5x85

Today, on September 14, 2010, it has been exactly 1 year of training. Progress time:

Squat: 5x145 >>> 5x260 (115) ---1x300

Bench: 5x145 >>> 5x210 (65) ---1x235

OHP: 5x110 >>> 5x130 (20) ---1x150

Deadlift: 5x85 >>> 5x345 (260) ---1x400

Snatch: 35 kg >>> 70 kg (35 kg/77 lbs)

Clean and Jerk: ??? >>> 100 kg (100 kg/220 lbs)

Pullup: 7xBW >>> 5x45 (45) ---1x70

*maxes are estimated

Do rehab exercises.

I've been skimping and need to do all of them. Not just some.

Sent from iPod

Problems with current plan

I still will do the current workout plan for at least 6 weeks if not more if I still progress, but I have noticed certain issues have come up.

1. My deadlift, which was progressing rapidly earlier, I had to deload because I am doing it after clean and jerk and snatches Monday and Friday. Friday is not as much of an issue, but Monday, after heavy cleans, is difficult. An idea is to either move deadlift to a day not cleaning, and squat in place of it (switch the two exercises). Or, I could substitute the clean day deadlift for goodmornings or some other back exercise.

2. Overhead press, seems tough after heavy jerks on Monday, but it has only been a little bit, so maybe that won't be an issue. Still, something to think about.

Thats it for now, but I am sure more things will come up. Either way, I will do at least 6 weeks, so till mid-October, or if I continue to progress then I will not stop it until I stall.

From Evernote:

Monday 9/13 C&J DL Pullup

Rear lunge:

-1x10xbw

Clean warmup:

-20 kg

-2x40

Clean and jerk:

-3x50 kg

-2x60

-1x70

-1x75

-1x80

-1x85

-1x90

-1x95

-1x100

-105 epic fail

Deadlift: (deload 10%)

-11x135

-5x225

-3x5x315

Wt. Pullup:

-3x5x45

Single RDL:

-2x10x35

Side raise:

-2x8x115 set 1: 7,6 grip set 2: 8,1

Leg Raise:

-1x20xbw

Saturday squat bench lunge

Lunge:
-1x10xbw
Squat:
-10x45
-5x95
-4x135
-3x225
-3x5x260 get pumped!
Bench:
-7x45
-5x95
-5x135
-3x5x200
Sew right glove!!!
Rear Lunge:
-5x45
-3x5x110
Gripper:
-10xR

Sent from iPod

Friday snatch dl row bend

Lunge:
-2x5xbw
Snatch Warmup:
-2x4x20 kg from hip
-2x3x40 to knee
-2x40 all the way down
Snatch:
-3x40 kg
-2x50
-2x60
-4x2x70
Deadlift:
-5x90
-6x135
-5x225
-2x315
-3x5x345 (4,2,) gloves wrecked me
Pendlay row:
-5x154
-3x5x190
Leg raise:
-1x20xbw
Side bend:
-3x8x110

Back too tired for reps and bridges.

Sent from iPod

Wednesday 9/8 squat ohp dips crunch rehab

Rear lunge:
-1x10xbw
Squat:
-10x45
-10x135
-5x185
-1x225
-3x5x255
OHP:
-8x40
-5x90
-3x5x130
Wt. Dips:
-5xbw
-3x5x60
BB push crunch:
-3x8x85
Leg raise:
-1x20xbw
Gripper:
-10xtrainer
-2x8x#1

Sent from iPod

Bought some gloves and more tape.

After getting the most recent calluses on my right hand ripped off by knurling on a bar last week, and now having to lift (poorly, I might add) with raw and ripped hands, I decided to buy some incredibly overpriced gloves from the campus pro shop. I guess they will work for now, and I really need to bring in some chalk too. That would help a lot.

I bought some more tape to keep band aids on too. That seems like a good thing to have.

Monday 9/6 goodmorning pullup

Clean pull:
-2x4x135 knurling raped hands
Deadlift:
-4x225
-3x315 hand opening up stopped
Goodmornings:
-8x45
-5x95
-3x5x115
Wt pullup:
-3x5x42.5
Single RDL:
-2x10x35

Bought some gloves and more tape for when needed.

Sent from iPod

Saturday 9/4 Squat Bench Lunge

Saturday 9/4 Squat Bench Lunge

Lunge:
-1x10
Squat:
-2x10x45
-x5x135
-3x225
-3x5x250
Bench Press:
-10x45
-8x95
-4x155
-3x5x195
Rear Lunge:
-10x45
-3x5x105
BB Push Crunch:
-3x8x80
Gripper:
-10xT
-3x5xno1

Sent from iPod

Friday 9/3/2010 snatch dl row

Friday 9/3/2010 snatch dl row

Snatch warmup:
-3x20 kg
-2x3x40 kg
-5x2x50
Snatch:
-3x40 kg
-3x50kg
-2x60 kg
-1x65
-1x70
Slow snatch pull:
-2x2x65
-3x2x70
Deadlift:
-6x135
-5x225
-3x315
-3x5x345 (5,5,3)
Pendlay row:
-5x135
-1x5x190 (hand bleeding)
Single leg glute bridge:
-2x10xBW
Single leg RDL:
-2x8x35
Leg raise:
-2x20xbw

Sent from iPod

Ordered the ironmind number 1. Hopefully it will come in soon, as the trainer is no lonfer difficult enough.

Wednesday 9/1 squat ohp dips

9/1 squat ohp dips
Lunge 1x10xbw
Squat:
5x45
5x135
4x225
3x5x245
OHP:
5x45
4x90
5x130
Push Press:
2x5x130
Wt. Dips:
5xBW
3x5x55
BB Push Crunch:
3x8x80 get full ROM
Leg Raise:
1x20
Gripper:
3x10xT

Monday 8/30

Lunges: 2x5xbw
Clean warmup: 3x3x40 kg
-2x3x50 kg
Clean and jerk:
-2x60kg
-1x2x70kg
-2x79 kg
-4x1x90
Clean pull:
-2x3x70 kg
-1x3x100
-3x2x100 kg
Deadlift:
-6x135
-5x225
-2x315
-3x5x345 (5,4,2)
Wt pullup:
-3x5x40
Db bend:
-3x6x105
Single rdl:
-2x10x35
Single glute bridge:
2x10xbw

Schoolyear Workout Plan

EDIT:

End of story, weightlifting club cancelled, but our equipment still remains for our use after 5:30 when the gym is open. I will be going 5:30 instead of 4:15, but I can still do the Olympic lifts, so its a pretty good deal considering the club is gone.

New schedule is basically the same, just Wednesday's workout is Monday and Monday Saturday and Friday is Wednesday, so I can the Olympic lifts on every day except Saturday which I will have to workout in the ERC.

Sat 8/28 - messing around

Fat bar overhead squat 3x5xbar
Fat bar one arm snatch x6
Fat bar row 3x5x+50
Overhead squat 1x3135
Bench press 9x155
One hand hop 3x5x45 bb
Imcline 5x135

Tuesday 8/24 - Front Squat 1RM

Rear Lunge: 1x10xBW
Front Squat: 5x45 2x5x135 4x185 2x225
-1x275 NEW 1RM
Rear Lunge: 3x5x95 (next time 105)
OHP: 5x45 5x95
-3x5x125
Dips: 3x5x50
Cable Belly Press: 2x10x30
Push Crunch: 3x8x75
Leg Raise: 2x20
X-Band Walk: 2x20xblue
Gripper: 3x10xTrainer

*new front squat 1RM 275
*attempted 280, but failed
*second to last YMCA workout, possible ever

Sunday 8/22

Rear Lunge: 1x10xBW
Deadlift: 6x45 5x135 5x225
-3x5x340 (5,5,3) *round back on set 1 and 2
Pendlay Row: 5x45 5x135
-5x190 2x5x180 *tired due to deadlifts
Wt. Pullup: 3x5x37.5
Single Leg Glute Bridge: 3x10xBW
I-Beam Walk: 15,12
Leg Raise: 2x20xBW
DB Side Raise: 3x8x100
Gripper: 3x10xTrainer

*deadlifts were hard, and I was spent for the entire time during rows, and was better by the time I was done  with pullups. That is why rows suffered
*I need to make sure I don't roundback the deadlift, I felt that happen a few times during the sets.

Thursday - Push

Rear Lunge: 1x10xBW
Front Squat: 5x45 5x135
-5x245, 4x245
Rear Lunge: 2x45
-3x5x90
OHP: 5x45 5x95
-3x5x120
Wt. Dips: 3x5x45
Push Crunch: 3x8x70
Leg Raise: 2x20xBW
X-Band Walk: 2x20xblue
Gripper: 3x10xT
Skaters: 2x10

*front squat stalled sixth time at this weight. I will do some heavy doubles and try for a 1RM next time for the end of the summer
*lunges are getting heavier, I could see this being a possible alternate to squatting on Fridays if twice a week becomes too much
*gripper is too easy, I will buy the next one after school starts, the No. 1

Tuesday - pull 8/17

Rear lunge:
1x10xBw
Deadlift:
-5x135
-5x225
-3x5x335
Pendlay row:
-5x135
-3x5x185
Single leg RDL:
-2x10x35
Wt. Pullup:
-3x5x35
Single leg glute bridge:
-3x10xBW
I-beam walk:
-16,16,10
Leg Raise:
-2x20xBW
DB raise:
-3x8x100
Gripper:
-3x10xtrainer
BB Side raise:
-1x10x45
Goodmornings:
-4x5x45
*do I want to add goodmornings at school?
*once DB raises are too light, should I do BB raises?

To bring iPod or not

To bring iPod or not

Haven't decided if I want to bring iPod to workouts instead of or with my workout log. If I did bring it I can send notes directly and no more double typing, which would be nice. Maybe on weightlifting club days I'll use the iPod. I will think about it and decide when school starts. No wifi at the YMCA anyway... Although I don't need it to type the note. That would make it easier. Scrolling nots back to see old weights would be no Harder and I'm sure I'd get faster at typing. Then I can easily listen to music at the same time too. Lots to think about.

Sunday - vacation workout

Off dl row pullup rdl ibeam side raise leg raise gripper
------------
Pushup:
-15xbw
Decline pushup (chair):
-3x15xbw
Pullup:
-3x8xbw
Pistol squat:
-2x3xbw
Rear lunge:
1x10xbw

*No reason that I cannot do some exercise while on vacation.
*did the pullups off a playground wooden beam

How to send to blog

1. Type information
2. Click mail button
3. Add contact blogspot
4. Delete header in email text if unwanted

This is for sending from iPod touch to blogspot

Sent from my iPod

Friday 8/12 workout

Clean and jerk
20x1x154

Sent from my iPod

Goal Broken: 100 lb dumbbell bench press

I finally did it, with the help from a spotter for the first rep, I got reps 2 and 3 down. I am ready to switch back to barbell bench, physically but mostly mentally.

Thursday - Push

Lunges:
-1x10xBW
Front Squat:
-5x45
-5x135
-3x5x245 (5,4,2 bad form)
Lunges:
-3x5x85
DB Bench:
-5x35
-3x100 (just to say that I DB pressed 100 lb dumbbells)
BB Bench Press:
-2x5x120
-3x5x175
OHP:
-5x45
-3x5x120 (5,5,3 redo same weight)
Wt. Dips:
-3x5x40 (next time 45)
Push Crunch:
-3x8x65 (work on using abs instead of hip flexors, do this weight again)
Leg Raise:
-2x20xBW
Gripper:
-3x10xT
Skaters:
-1x20
X-band Walk:
-2x20

Tuesday - Pull

Deadlift:
-5x135
-5x225
-3x5x330 (hard, but no problems. Felt in glutes after)
Pendlay Row:
-5x115
-3x5x180
Wt. Pullup:
-3x5x32.5
Single Leg RDL:
-2x10x30 (do this weight again)
I-Beam Walk:
-19,19,13
DB Side Raise:
-3x8x95 (next time 100)
Leg Raise:
-2x20
Gripper:
-3x10xTrainer

-felt the deadlifts in the glutes, but with taking in a huge breath of air first, my rhythm is off, but my back is stronger and lifting is easier. I need to work on breathing rhythm.
-I should switch chins with pullups, but I will just wait for school to start.

Switch Off Chins and Pullups

I should do this.

Sunday - Push

Front Squat:
-5x135
-3x5x245 (5,5,4)
DB Bench:
-5x30
-5x95
-2x95 (very tired, failed last set at 0)
BB OHP:
-3x5x115
Wt Dips:
-3x5x35 (next time 40)
BB Push Crunch:
-3x5x65 (redo this weight)

*the chunk I took out of my toe hurt to much to do lunges.

Ironmind Grippers: Trainer

Got my gripper in the mail, its the trainer model, so 100 lbs. I can do it with not too much effort, but it is good that I got this one and not the 1, because this is still tough to click together.

Grip Training
-4x10xT

Thoughts:
-taking it slow on the negative makes it much harder.

Thursday - Lifting - Pull

Back Lunge:
-1x10xBW
Deadlift:
-5x45
-5x135
-5x225
-3x5x325
Pendlay Row:
-5x45
-3x5x175
Clean:
-1x175
Weighted Pullup:
-3x5x30
Single Leg RDL:
-2x10x30
I-Beam Walk:
-25,20,13
Dumbbell Side Raise:
-3x8x95
Leg Raises:
-2x20xBW

*no free pair of benches for glute bridges, I could not do them this time.
*almost maxed out dumbbells for side raises. Only 5 more lbs

Tuesday - Lifting - Push

Back Lunge:
-1x10xBW
Front Squat:
-5x135
-2x5x245
-3x245
Back Lunge:
-3x5x80
Bench Press (DB):
-5x35
-3x5x95 (last set, 5 left, 4 right)
Cable Belly Press:
-2x10x30
OHP (BB):
-2x6x45
-2x5x115
-4x115+split jerk
Weighted Dips:
-3x5x32.5
Push Crunch (BB):
-3x8x60
X-Band Walk:
-2x20xheavy (blue)
Alternating Leg Raise:
-2x20

*my legs were tired from yesterday, the squats were close though
*I got overexcited and lost focus on the last bench set

Goals for the Summer - Broken, To Break, and Impossible

I had a few goals for the summer, some of which are broken, others still to be broken.

Surpassed Goals:
-5RM 300 deadlift
-5RM 315 deadlift
-1RM 370 deadlift (330+)
-5RM 230+ front squat
-10+ dips

Current Goals for Summer:
-5RM 100 db bench press
-5RM 75 db ohp
-5RM BW + 50 pullups

Impossible Goals at current progress rate:
-pullup goal of 5RM BW + 50

Need to get back into cardio

I did it like 3 times, and then stopped. I have so much else going on, but that doesn't mean I am a pussy. I need to incorporate more cardio activities into my non-lifting days. I don't want to do long steady state training (long runs), I would much rather do HIIT (interval training of sprints and slower running 30sec/30sec each). I want to do it by time, as opposed to distance, because I think that will work better. I want to start ASAP. Tomorrow I am busy, but Wednesday appears to be free after work. Lets hope I don't pussy out.

Sunday - Lifting - Pull

Back Lunge:
-1x10xBW
Deadlift:
-5x135
-5x225
-3x5x320
Pendlay Row:
-3x5x170
Weighted Pullup:
-3x5xBW + 27.5
Glute-Ham Bridge:
-3x10xBW
I-Beam Walk:
-12,13,11
Single Leg RDL:
-2x10x25
DB Side Raise:
-3x8x90
Skater Jump:
-2x20
Alternating Leg Raise:
-2x20

*might have rounded back on deadlift set 2, must be more careful
*need to work on tempo for rows
*check out the rope pulling machine for grip exercises, it looks promising
*Richard showed me the ironmind grippers, which I just bought, they are high quality and difficult, even the easier ones.

Made my own pullup bar

Today I got some climbing rope, pvc piping, and made a pullup was on a tree in my backyard. Now I can get a good workout there doing some clean and jerks or whatever I like with the essentially non-adjustable 154 lb barbell, a jumprope, and pullup bar.

On a side note I bought an ironmind gripper off amazon - the trainer level, only 100 lbs - but since I don't know what to get, I didn't want to waste money on something too strong. It seemed to be the right choice.

Thursday - Lifting - Push

Back Lunge:

-1x10xBW

Front Squat:

-5x45

-5x135

-2x5x245

-3x245

Back Lunge:

-3x5x75

DB Bench:

-5x40

-5x95

-4x95

-2x95 (attempt 95 one more time, then drop down)

Cable Belly Press:

-2x10x30

DB OHP:

-3x60

-5x55

-4x55 (next time, 55)

Dips:

-3x8x30 (last set rested between 6,7,8)

BB Crunch: 

-3x10x55

X Band Walk:

-2x20xblue

*do I want to change order to allow OHP to be better?

Tuesday - Lifting - Pull and Deadlift 1RM

Since on last Thursday, I successfully completed 3x5x315 (3 plates) for my deadlift, I rewarded myself with a 1RM attempt today, like I had planned. I lifted 370 lbs, with a failed 375 lb attempt.

Back Lunge:
-1x10xBW
Deadlift:
-5x135
-5x225
-1x335
-1x355
-1x365
-1x370 (new 1RM)
-attempt at 1x375
Pendlay Row:
-5x45
-3x5x165
Weighted Pullup:
-3x5x25
Single Leg Glute-Ham Bridge:
-3x10xBW
Single Leg RDL:
-2x10x25
I-Beam Handwalk:
-17,15,14 (3xF)
DB Side Raise:
-3x10x85

After checking some 1RM calculators, I bypassed what they believed I could lift. My 5RM is 315, maybe 320, thats giving me 365-368.

Sunday - Lifting - Push

Back Lunge:
-1x10xBW
Front Squat:
-5x245
-5x240
-4x240 (accidentally started 5 lbs too heavy)
Back Lunge:
-3x5x65
Bench DB:
-5x40
-5x95
-3x95
-3x90
Dips:
-3x8x25
Cable Belly Press:
-2x10x30
Push Crunch:
-3x10x50
X-Band Walk:
-2x20

*left lat sore, I decided to forgo OHP
*accidentally set too much weight for front squat, brought it down but was tired

Saturday - Clean and Jerk

Scavenged around the basement for some old weights that I knew were there. Found a nearly useless bench, a weird 15 lb bar, and 147 lb in 15, 5 and 3 lb weights. Altogether, I was able to put a total of 138 on the bar, making the entire thing weight roughly 154 lbs, including fasteners, which need a wrench I might add. Not enough weight for much useful, but enough that I can clean, jerk, and drop on the ground in my backyard without messing things up. Not heavy, but I can maintain form and stuff, plus its just fun. Maybe eventually I will buy some more equipment, but that will most likely happen when I own my own property.

Clean and Jerk:

-3x1x154

-3x3x154