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.

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

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.

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.

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.

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.

Re-Tuned

Tuning it back in after my BWCA trip.

For Today:

Warm-up

Deadlift/Shoulder Press 5 by 5's

Deadlift
185 x 5
205 x 5
215 x 5
225 x 5
225 x 5

Shoulder Press
60 x 5
70 x 5
80 x 5
90 x 5
95 x 3

Did some training with DB cleans.