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.