Jerk, Squat, Dip, GM 3-30-10

Jerk - 195/2, 210/2, 220/2 (PR), 235/1f Jerk Blocks would make this mo better
Squat - 195/3, 225/3, Max 255/11 (PR)
Dip - 11, 10, 10
Good Morning - 3 x 10 115lb

Taught Bergen how to squat and press. His first day lifting.

Bench, DB PP, Chin 3-29-10

Bench Press - 125/3, 145/3, 160/12 (+ 5lb and 2 rep PR)
DB Push Press - 65/3, 75/3, 85/3 (failed on 3rd rep right arm)
Weighted Pullups - 35lb/3 x 5

5 x 3 min heavy bag working boxing technique. Coached by Chris

SP, Dead, Dip 3-26-10

Shoulder Press - 85/5, 95/5, Max 110/12 (+ 5lb and 1 rep PR)
Deadlift - 200/5, 230/5, Max 265/20 (+ 5lb and 11 rep PR)
Weighted Dip - 15lb/5, 25/5, 35/3 f, 35/4

Deads were brutal .. had to fight hard on them. Back rounded towards the end. Shouldn't have pushed through but wanted 20 bad for some reason. Last comparable high rep set June of '09 21 x 225lb.

I'll be judging at the Northern California Sectionals this weekend. Looking forward to it!

Jerk, BS, GM 3-23-10

video of my Jerks: http://www.youtube.com/watch?v=b8blA75C4VI

Jerk - 155/3, 175/2, 195/1, 215/1, 225/1, 235/1, 245/1, 250/1 (+10lb PR)
Back Squat - 180/5, 205/5, Max: 235/10 (+ 8 reps PR)
Good Morning - 2 x 15 115lb

Great day for Jerks, bad day for squats. Mentally crumbled under the bar when squatting. Had a handful left in me if I wasn't such a weenie. A month ago I did 230 x 18, so that puts things in perspective.

Bench, DB PP, Chin 3-22-10

Begin 2nd Cycle 5-3-1

Bench Press - 115/5, 130/5, Max 150/16 (PR + 6 reps and 5lbs on 2-10-10)
DB Push Press - 60/5, 70/5, 75/5
Weighted Chinup - 10lb x 5, 20lb x 5, 30lb x 5

Bench, OHS 3-17-10

Bench Press w/ 40lbs of chains - 155/2, 175/2, 185/2, 195/2, 205/2, 215/2 (PR)
OHS - 155/2, 175, 185, 195 (PR + 10lb), 200 f

The 200lb OHS felt good, went real deep, but lost it at the bottom. I'm happy with my improvement on OHS, since previously my one rep max was limited by what I could lock out overhead. Split jerks instead of push presses worked well and felt solid. Bodyweight OHS is just around the corner.

Rest Week SP, Chin, Dip 3-16-10

**Rest Week**

Shoulder Press - 65/5, 75/5, 85/5
Chinups - 10, 9, 9
Dips - 3 x 5 w/ 5lbs

Felt retarded doing such light weight and not working hard. Hopefully it'll help the gains to keep coming long term.

Squat, Floor Press 3-13-10

Squat - 205/5, 230/3, Max 260/7 (PR + 5 reps) drifted forward a tad out of the hole and bailed on 8th
Floor Press .. includes 40lbs of chains - 165/3, 185/2, 195/2, 205/2
Good Morning - 135 - 2 x 10

Using chains adds 10 points of coolness to any work out. Look it up.

Next week is supposed to be a deload week, even though I feel like hitting it hard.

PushPress, Dip 3-11-10

Chinups - 9, 9, 9
Push Press - 155/3, 175/1, 185/1, 195/1, 205/1, 215/1 (PR), 225/F
Weighted Dips 5lb x 5, 15lb x 5, 25lb x 5, 35lb x 4 F on 5th

30lb PR on Push Press. But haven't tried a single rep max in 9 months. Was supposed to go Snowboarding today but didn't make it, so this was a bit of a hodgepodge workout day.

Jerk, Bench, Dead 3-10-10

Jerk - 175/1, 195/1, 205/1, 225/1, 235/1, 245/m x 2
Bench Press - 155/1, 175/1, 195/1 (PR), 205/m, 200/1 (PR +10lb)
Deadlift - 255/5, 270/3, Max 285/12 (PR + 15lb)

The bar speed on 200 wasn't quite a true limit lift. I should have tried benching 205 again. Or better yet got it the first time. 200 has been a goal for a long time though. So I should be happy. But I'm not. 200 is pathetic. Don't even have a bodyweight bench. Lots and lots of room to improve.

SP, Dip, Chin, Row 3-8-10

Shoulder Press - 87.5/3, 100/3, Max 90% 112.5/11 (7.5lb PR from a week ago!)
Dip - 10, 9, 9
Chinup - 9, 8, 8
DB Row - 55lb 3 x 15

Kinda shocked by the SP PR. Thanks Mr. Creatine!

Squat. Floor Press, Good Morning 3-6-10

Squat - 190/3, 217.5/3, Max 245/12 (PR)
Floor Press - 135/2, 155/2, 170/2, 190/2 (PR)
Good Morning - 95/5, 115/5, 135/5, 155/5, 175/5

First time doing good mornings.

Started taking 3g of kre-akalyn creatine in pill form and glutamine everyday this week. Last time I tried creatine monohydrate powder was when I did Starting Strength in Oct of '08 and had diarrhea like nobody's business! Should be interesting to see how a cycle of this works.

Sn, Dead, Chin, GHR 3-4-10

Snatch - 65/2, 95/2, 115/2, 135/2, 145/1, 155/1, 165/m x 3
Deadlift 210/3, 240/3, Max 270/12 (PR)
Chins - 8, 8 , 8
Glute Ham Raises - 7, 10, 15

First time doing GHR's. Took a little fiddling with the GHD to figure out the best set up.

Bench, C+J, Sn PP 3-3-10

Bench Press - 127.5/5, 145/3, Max w/ 162.5/10 (+7.5lb PR)
Clean and Jerk - 95/2, 115/2, 135/2, 155/1, 175/1, 195/1, 215/1, 227.5/fx2,1 2.5lb off my PR, very happy with that considering I've only C+J once in the last two months!
Snatch Grip Push Press - 135/5, 155/5, 170/5 (PR)
Turkish Get Up - 62lb/1, 70/1, didn't even try 88lb
Plank w/ ~50lb Sandbag on low back - 30 sec x 2

SP, DB Row, Dip 3-1-10

Shoulder Press - 65% - 80/5, 75% - 92.5/5, Max with 85% - 105/11 (PR)
DB Rows - 50lbs 3 x 15
Dips - 10, 9, 8 couldn't lock out #9
Barbell Rollouts - 3 x 10 from knees .. 10 narrow, 10 medium, 10 wide grip these were tough and super sloppy