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.
Wednesday, July 29, 2009
Sunday, July 26, 2009
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
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, July 24, 2009
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, July 19, 2009
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.
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, July 17, 2009
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.
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.
Tuesday, July 14, 2009
Tuesday 7/14/09
Warmup - moderate cardio
Squats
Warm-up sets
Work sets:
5 x 165
5 x 165
5 x 165
Bench Press
Warm-up sets
Work set:
5 x 150
5 x 150
4 x 150
Deadlift:
Warm-up sets
Work sets:
5 x 250
Goal is to increase all lifted weights by 5lbs a workout. My bench tells me I need to drink more milk.
Squats
Warm-up sets
Work sets:
5 x 165
5 x 165
5 x 165
Bench Press
Warm-up sets
Work set:
5 x 150
5 x 150
4 x 150
Deadlift:
Warm-up sets
Work sets:
5 x 250
Goal is to increase all lifted weights by 5lbs a workout. My bench tells me I need to drink more milk.
Sunday, July 12, 2009
Sunday 7/12/09
Warmup Cardio, Stretches
Squats
Warm-up sets
Work Sets:
5 x 160
5 x 160
5 x 160
Finally got my elbows in a good position to keep my wrists in line. Knees were also much better, only bowing slightly on last rep of each set. Working on not pausing at the bottom.
Shoulder Press
Warm-up sets
Work sets:
5 x 85
5 x 85
5 x 85
Not much to say there, went well, can go to 90 next time.
Power Cleans:
Training session, can do them well with light weights, but form goes to hell when adding more then 20# to the bar. Will keep practicing.
Squats
Warm-up sets
Work Sets:
5 x 160
5 x 160
5 x 160
Finally got my elbows in a good position to keep my wrists in line. Knees were also much better, only bowing slightly on last rep of each set. Working on not pausing at the bottom.
Shoulder Press
Warm-up sets
Work sets:
5 x 85
5 x 85
5 x 85
Not much to say there, went well, can go to 90 next time.
Power Cleans:
Training session, can do them well with light weights, but form goes to hell when adding more then 20# to the bar. Will keep practicing.
Friday, July 10, 2009
Friday, 7/10/09
Warmup
-5 minutes moderate exercise bike
-light stretching
Squats
Warm-up sets
Work sets:
5 x 160
5 x160
5 x 160
Need to stay at 160 until groin adductors can keep my knees out.
Bench Press:
Warm-up sets
Work sets:
5 x 145
5 x 145
5 x 145
Deadlift
Warm-up sets
5 x 245
-5 minutes moderate exercise bike
-light stretching
Squats
Warm-up sets
Work sets:
5 x 160
5 x160
5 x 160
Need to stay at 160 until groin adductors can keep my knees out.
Bench Press:
Warm-up sets
Work sets:
5 x 145
5 x 145
5 x 145
Deadlift
Warm-up sets
5 x 245
Tuesday, July 7, 2009
Tuesday, July 7th
For Today:
Warmup:
2 mile walk to gym
Squats
Workout:
5 x 5 Squats
1 x 145
1 x 150
1 x 155
1 x 160
1 x 160
5 x 5 Bench Press
1 x 125
1 x 135
1 x 140
1 x 140
1 x 135
24/16/8 reps alternating:
45# Good morning
G/H Situp
2 mile run home from gym.
Warmup:
2 mile walk to gym
Squats
Workout:
5 x 5 Squats
1 x 145
1 x 150
1 x 155
1 x 160
1 x 160
5 x 5 Bench Press
1 x 125
1 x 135
1 x 140
1 x 140
1 x 135
24/16/8 reps alternating:
45# Good morning
G/H Situp
2 mile run home from gym.
Sunday, July 5, 2009
Sunday 7/5/09
For today:
Barbell Bear:
5 sets of 7 reps of the following
1 power clean
1 front squat
1 thruster
1 back squat
1 thruster
Transition from full finish extension on the clean into the front squat. Explode at the top of front squat into thruster, come down into back squat, explode into thruster from back squat. That's 1 rep. Do not set bar down between reps, but you can rest at any point. I find it easiest to catch my breath with the bar on my shoulders before the back squat.
I only managed 4 sets at the following weight:
1 x 45
1 x 65
2 x 75
I'm a pussy, but for my first time tackling the Bear, I did alright.
Barbell Bear:
5 sets of 7 reps of the following
1 power clean
1 front squat
1 thruster
1 back squat
1 thruster
Transition from full finish extension on the clean into the front squat. Explode at the top of front squat into thruster, come down into back squat, explode into thruster from back squat. That's 1 rep. Do not set bar down between reps, but you can rest at any point. I find it easiest to catch my breath with the bar on my shoulders before the back squat.
I only managed 4 sets at the following weight:
1 x 45
1 x 65
2 x 75
I'm a pussy, but for my first time tackling the Bear, I did alright.
Saturday 7/4/09
Happy Fourth of July!
Workout:
-Ran my first organized 5K. Goal was to run in 25 min or less, finished in 22:08. Sweet.
Cool down with much beer consumption.
Workout:
-Ran my first organized 5K. Goal was to run in 25 min or less, finished in 22:08. Sweet.
Cool down with much beer consumption.
Wednesday, July 1, 2009
Wednesday, 8/1/09
For Today:
Low Back Sqaut/Bench Press 5 by 5's
Warmup sets
Then:
Low-Back Squats:
135 x 5
145 x 5
155 x 5
155 x 5
155 x 5
Bench Press:
95 x 5
115 x 5
125 x 5
135 x 5
135 x 5
I mixed in 15 resp of Glute/Ham Sit-ups between the BP sets.
Low Back Sqaut/Bench Press 5 by 5's
Warmup sets
Then:
Low-Back Squats:
135 x 5
145 x 5
155 x 5
155 x 5
155 x 5
Bench Press:
95 x 5
115 x 5
125 x 5
135 x 5
135 x 5
I mixed in 15 resp of Glute/Ham Sit-ups between the BP sets.
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