Tuesday Aug 4th

For Today:

Warm-ups, blah blah.

Squats:
Warm-up sets
Work sets:
5 x 165
5 x 175
5 x 185

Been having some knee pain issues lately, most likely caused by my frequent inability to keep my knees 'actively out' while squatting, so I went down in weight a bit to work on this element of my technique. Will probably continue this practice for a few sessions.

Presses:
5 x 95
5 x 95
4 x 95

Not quite there, but will do 100's again next time.

Power Clean
5 x 95
5 x 95
3 x 95 (Tweaked a knee when I landed poorly, must continue practice.

Friday 7/31/09

Today:

Warm-ups, etc.

Squats:

5 x 205

5 x 205

5 x 205

Bench Press

4 x 160

4 x 160

3 x 160

Deadlift

5 x 275

Wednesday 7/29/09

For today:

Squats:
5 x 195
5 x 195
5 x 195

Much easier than on Sunday, making the jump to the 200's on Friday. :)

Shoulder Press:
5 x 100
4 x 100
3 x 100

90 to 100 might have been a bit too big a jump, but you don't get stronger by lifting light, so I figure no harm done.

Power Cleans:
5 x 95
5 x 95
2 x 95

Was going good until I tweaked my right shoulder a bit. Tweaked it playing softball last week, so it's nothing to do with the cleans.

Sunday 7/26/09

Today:
Warm up

Squats:
Warm up sets to 165
Work Sets:
5 x 195
5 x 195
4 x 195

Almost lost it on 4, this was heavy, but I'm pretty beat up from the last few days of physical activity.

Bench Press:
Warm ups
Work Sets:
5 x 155
5 x 155
5 x 155

Time to take it up.

Deadlift
5 x 275

Friday 7/24/09

For Today:

Missed Wednesday due to business travel, so I kept weights flat this session.

Squats:

Warm-up sets

Work sets:

5 x 185

5 x 185

5 x 185

Presses

Warm-ups

Work Sets:

5 x 90

5 x 90

5 x 90

Power Cleans:

5 x 85

5 x 85

5 x 85

Gettin the hang of the power clean, felt comfortable today.

Sunday 7/19/09

For Today:
Warmup as usual

Squats:
Warm-up sets

Work sets:
5 x 185
5 x 185
5 x 185

Still going up, but a big challenge today. Need food....

Bench Press:
Warm-up

Work:
5 x 155
4 x 155
4 x 155

I could do the 5th rep, but lack confidence without a spotter, they get pretty hairy.

Deadlift
5 x 260. Within 40 of a 5 x 300, sweet.

Friday 7/17/09

For Today:

Cardio warmup, stretching of the groin (30 year old dudes should not play softball without an appropriate warmup.)

Workout:

Squats
Warm-up sets

Work sets:
5 x 175
5 x 175
5 x 175

Presses:
Warm-up sets

Work sets:
5 x 90
5 x 90
5 x 90

Power Cleans
Warm-up sets/practice (Finally think my form is coming around)

Work sets:
5 x 85
4 x 85
4x 85

Form got sloppy at the end, and my grip got tired, not used to the whole hook-grip thing.