Training 3-22-12
BW: 250
1A: Press 45x15, 3x95-115-135-145, 125x14, BTNP 95x8
1B: Chin 250x5x5
2A: Squat 45x10, 3x135-185-205-225-255, 225x10, Pause 205x5
2B: Neck 100x8-12x4, 90x12, 80x10
3A: Close Grip 10x115-145-165
3B: Leg Curl 120x20x3
4A: DB Curl 30x20-15
4B: Bent Lateral 15x20-15
Not bad. 80%er. Good pace, really only fully recovered prior to AMRAP sets. Wanted to do treadmill hill sprints but hams were done after curls.
Training 3-15-12
1A: Press 45x15, 95x5, 115x5, 135x3, 150x1, 135x11
1B: Chin BW (252)x5x4, BWx8
2: Squat 45x15, 155x5, 185x5, 205x5, 230x3, 255x1, 235x10
3: Leg Curl 110x20x4
4: Close Grip Bench 135x5, 155x5, 185x5x2
Training 3/13/12 - Light Oly / Accesory Work
WU: Snatch Drills w/bar, dynamic mobility
1: Fab-4 Snatch Drill 65x2x1, 95x2x2, 105x2x2, 115x2x5 (pause at knee, hip, knee, snatch)
2: Fab-4 Clean Drill + Pause Jerk 135x2+1x2, 155x2+1
3: Power Clean + Jerk 185x2+1x2 (no hook, no foot movement), 205x2+1 (fail - press out), 185x2+1
4: Swing 70x30-30-15+10 (1:00 rest between)
5A: Seated Calf Raise 90x20x3
5B: Neck Machine 110x15-15, 120x12
5C: Shrug 225x10x3
5D: DB Curl 30x15, 35x13
Fasted. Snatches felt good ;) all else bleh.
Training 3/12/12
1: Incline 45x10, 5x95-115-135-160, 175x5, 195x3, 215x1, 195x10
2: Front Squat 5x95-135-155-175
3: Dead lift 5x205, 2x245, 5x275, 3x325, 1x345, 3x325, 5x325
4A: Chin BWx5x3
4B: Dip BWx10, 10, 5-3-2,
4C: Sit up 25x15x3
Training 3/5/12
WU: Calisthenics / Jump Rope
1: Squat 45x10, 135x10, 5x185-205-235-205-185
2: RDL 8x155-175, 6x195
3: Shrug 225x12x3
4A: Farmers Walk 4x80# KBs 4B: Side Bend 80x15x2
Training 3/1/12
WU: Jump rope
1: Hang Power Clean 3x95-135-155-175
2A: Press 45x15, 3x95-115-125-140, 125x14
2B: Chin BW(~250)x5x5
3A: Close Grip Bench 10x95-115-135-155
3B: DB Row 70x10, 80x10-18
4A: Knee Raise 10x3
4B: Jump Rope 50x3
Training 2/27/12
WU: Walk 1200M on treadmill 4.5-4.0 pace
1: Hang Power Snatch: 45x5, 3x65-85-95-105
2: Deadlift 2x135-225, 3x255-285-325, 285x10
3A: Chin ~275(+25)x4, 250(BW)x5x2
3B: Front Squat 135x10x3
4A: Good Morning 10x95-115-135
4B: Weighted Sit-up 25x10x3
First session since week vacation at in-laws/Disney World (except a lot of walking). Still Paul Carter style 3/5/1 + volume ‘down the ladder’. Took It easy on assistance.
Training 2/16/12
WU: Press/Push Press/Bench/Incline/Snatch/OHS drills w/bar
1A: Bench 45x20, 135x10, 155x5, 3x175-205-225, 11x205
1B: Chin BW (250?)x5x5
2A: Incline 10x115-135-155
2B: DB Row 80x10x3
3A: Dip BWx10x2
3B: DB Curl 30x15-10
Paul Carter’s take on 5/3/1 (i.e., 3/5/1, w/back-off “down the ladder”). Supersets for everything. Had a hard time washing my hair in the shower afterwords, probably first time that’s happened since 1993. Kind of cool and annoying at the same time.
Conditioning 2/14/12
WU: Jog ~600M
1: 4x400M (1:38, 1:37, 1:38, 1:38), goal split1:40, recovery: walk ~2:30
