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Tuesday, June 29, 2010

Snatch, C&J, Burp 6-29-10

Snatch - 65x2x2, 85x2, 95x2, 115x2, 135x1, 145x1, 155x1x1, 165x1, 175x2m, 177.5m, 155x1, 165x1
Clean & Jerk - 155x1, 175x1, 195x1, 215x1, 225x1, 245x2m, 225x3m arggg

50 Burpees - 3:12

Didn't want to push it too hard today with the meet 4 days away. Still got in a good amount of work. Snatches felt decent. Jerks felt good. Cleans were awful. That weird. I'm usually real consistent on them. Wasn't aggressive enough with my pulls and then when I was, I pulled it too high and out front.

My current plan for the meet is:

Snatch with 155lb (90%), then 165 (95%), then go for a PR of 180 (103%)

Clean 225 (90%), 237.5 (95%), 255 (102%)

My current goal is to go at least 4 for 6 and to try and PR if (when) the first two lifts are successful. All of this is subject to change if Jon helps guide me towards a different plan.

And Jon North offered to coach me on Saturday. How cool is that!!! Oh by the way, had he lifted in the US Nationals there is a good chance he would be the current men's 94kg National Champion. Instead he competed Internationally at the Pan Am games and helped the US get a bronze. Humbling to think we are at the same weight class. What a complete animal. Here he is tearing it up!

Sunday, June 27, 2010

Bench 6-26-10 Sn, SP, Burps 6-27-10

6-26-10 Bench 185, 205, 230 (+5lb PR), 245m, Max 185x11 (PR)

Snatch - 65x2, 85x2, 95x2, 115x2, 135x2, 145x1, 155 (90%), 155, 155, 155, 155, 165(94%), 177.5m, 180mx2 (soo close..+5lb PR attempt), 155, 165, 175 m, 1 matches PR
Shoulder Press - 135x2, 155x1, 160 (+7.5lb PR)

50 Burpees - 3:02

Snatches felt pretty solid today. Glad I hit so many at and above 90%. Its a real confidence booster for the meet on Saturday. 180 will happen any day now. Just need to stick the receiving position.

Thursday, June 24, 2010

Snatch, C&J 6-24-10

Snatch - 115x2, 135x2, 145, 155xm,1, 165, 175 m, 155 m,1,m,1, 135x2
Clean & Jerk - 135x2, 155, 185, 205, 225, 250 (+8lb PR)

I signed up for the Redwood Empire Championship Olympic Weightlifting meet on July 3rd. My first meet.

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Theodore Roosevelt

Wednesday, June 23, 2010

Front Squat 6-23-10

Front Squat - 185x3, 205x2, 225x2, 250 dumped it at the bottom. Was planning on trying for 295 as a PR. My left hamstring is feeling hinky. Felt it in the 225 set but did the set anyways. On 250 felt it more. At the bottom the hamstring was tingling and felt like it was ready to pop. Weird feeling that I haven't felt before. Didn't want to risk it so called the workout there. Frustrating, but gotta listen to your body and live to fight another day.

Tuesday, June 22, 2010

Bench, Pullup, Push Press 6-22-10


Bench 165x3, 190x1, 210x5 (PR), 5x5 190
Weighted Pullup 25x5, 3x5 44lb
DB Push Press - 50x5, 70x5, 90x4, 90x4 with R, only 1 with L

Friday, June 18, 2010

Sn, C&J, FS 6-17-10 Deads, FP 6-18-10



Snatch - 135x2, 145, 155mx2/1, 165, 180 mx4 (+5lb PR attempt) close to sticking it twice.
Clean & Jerk - Missed a bunch of cleans at a silly light weight and quit before shots were fired
Front Squat - 205x2, 230x1, 250x1, 275
Weighted Dip - not today

What the crap is with my ugly cleans… Pulled too low. Pulled too high. Jumped forward. Lost it in front. Ugly and weak.

Then the 275 FS felt like it was 375. So much for a 295 PR attempt. Maybe being sick for the last week has had an effect.

My corner then threw in the towel before the workout TKO’d my lame ass.


Deadlift - 225x5, 255x5, 295x5, 335x3, 365x1, 385x5 (PR), 345x5, 345x5
Floor Press - including 40lb of chains - 175x3, 195x3, 215x3, 230x5 (PR)

Cash Out 50 Wallball - 2:03

Tuesday, June 15, 2010

Bench, Chin 6-15-10

Bench 135x5, 155x3, 185x1, 205x5 (PR), 5x5 185
Weighted Chin - 5x3 53lb
Bench Press Lockout - 225x5, 245x3, 265x2/f
DB Row - 3x10 118lb

Monday, June 14, 2010

Squat, PP, GHR 6-14-10

Squat - 285, 305, 330 (+5lb PR), 335/F 300x2 (PR)
Snatch Grip Push Press - 185x3, 205x3 (PR), 215x2/F (PR)
Eccentric GHR - 4 x 8

Saturday, June 12, 2010

Sn, C&J, FS @ CSA 6-12-10

Went into California Strength Academy today. Donny and Jon coached me to some PR's. So much fun to lift there!

Snatch - 40x2, 50x2, 60x1, 70x1, 75xm, 77.5 mx3/1
Clean & Jerk - 70x2, 80x1, 90x1, 95x1, 100x1, 105x1, 110 m the Jerkx2/1 (thats 242lbs .. + 7lb PR)
Front Squat - 120 x1, 125x1, 125x1, 120x1, 120x2 (thats 264lbs ... PR)

Cleans felt good ... jerks didn't feel heavy, just a bit sloppy. 250 will fall very soon. Donny guaranteed me if I come back and train at CSA he'll have me hit a 300lb C&J by OCt 3 at the California Strength Open. WOW that is tempting! Need to figure some things out and think about competing in my first meet. I think its time.

Thursday, June 10, 2010

FS, FP 6-9-10

Feel like crap. Lifted anyways.

Front Squat - 250x1, 270x1, 290x1 (+5lb PR from 6-5-10), 260x3 (+5lb PR from 6-5-10) 290 was a true limit lift.
Floor Press - including 40lb of chain 200x3, 225x3 (+ 30lb PR compared to 5-4-10), 225x2f

Tuesday, June 8, 2010

Bench, Chin, PP 6-8-10


Bench - 200x5(PR), 10x5 180
Weighted Chin - 35x5, 50x1, 70x1, 80x1, 8x3 50lb
Push Press - 135x5, 155x5, 180x5, 185x5(+10lb PR)

Jerk, 'Strongman' fun 6-7-10

First time using my new custom Jerk Blocks. Very beefcakes indeed. I'm quite pleased I can finally do Jerks for reps. A paint job and a mat on top to polish them off and these puppies will be nails!

Jerk - 175x3, 195x3, 205x3, 225x3 (PR)

Dan talked me into more 'Strongman' fun tonight

AMRAP 2:00 min at each station. 1 min rest between stations ...

185lb Clean w/ fat bar - 11

95lb Dumbell Overhead - 11

400lb Deadlift - 6

90lb Sandbag Ground to 5' shelf - 13

2 95lb Dumbells 12" box step ups - 19

Total - 60

Boy that was rough on the low back. Dan got 67, Matt got 53

Cash out - Max 45lb iron plate hold (1 in each hand): 1:18

Saturday, June 5, 2010

FS, SP, DB Row 6-5-10

Front Squat - 235x1, 255x1, 275x1 (+5lb PR), 300 F (greeeedy), 285x1(+15lb PR from 4-3-10), 255x3 (+7lb from 1-21-10 PR) had a bit more in me on that last set
Shoulder Press - 140x6 (+5lb and 1 rep PR from 5-29-10), 125x5, 125x5, 125x4, 2x5 115
DB Row - 3x8 118lb need to buy more plates for dumbells ... woot!

Thursday, June 3, 2010

Dip, Row, DB Bench, 6-3-10

Weighted Dips - 35lbx2, 45x3 (PR), 55x3(PR), 65x2 (PR), 55x3, 5 x 3 50
Bent Row - 135x5, 175x3, 205x3, 3x5 225 (PR)
Incline fat DB Bench - 8 x 3 61lb (one at a time due to equipment logistics)
Shrug - 135x12, 225x6, 275x6, 2x6 315

Need to buy some straps

Tuesday, June 1, 2010

Bench, Chins, PP 6-1-10

Bench - 95x5, 135x4, 150x3, 165x2, 180x1, 195 x 5(PR), 175 x 5, 10 x 5 155 .. felt strong, will progress to 200 x 5 next week
Weighted Chins - 35lb x 5, 2 x 5 45lb barely hit the second set of 5
Snatch Grip Push Press - 135x3, 155x3, 175x2, 190x5 (+10lb PR), 170x5 ... 190 was rough, barely made it.
DB 'Power Cleans' - 3 x 10 30lb

Jerk, Squat 5-31-10

Jerk - 195/2, 215/2, 230/2 (PR), 250/F,1, 265/Fx3
Squat - 135/5, 185/4, 225/3, 255/1, 275/1, 285/5 (PR), 255/5, 3 x 5 227.5

Left knee bothering me so stopped at the third set at 227.5. Planned on 5 sets. Low back super tight. I guess the combination of yard work, jerks and squats and its pooped. Need to strengthen that sucker up.

Body weight 213