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Tuesday, November 30, 2010

Bench w/ Bands 11-30-10

Got a set of bands. First time playing with them. Good fun.

Bench w/ mini bands 65lb on top 45lb at chest) - 45x5, 65x5, 95x5, 115x3, 135x3, 155x3, 165x3, 170 f on 2nd
Narrow grip bench w/ 35lb kb hanging off bands on either side - 65lb - 13, 8
Supine Ring Rows - 3x12
GHD sit-ups 3x20

Monday, November 29, 2010

Tactical Strength Challenge 11-28-10

Tactical Strength Challenge

Deadlift - 440mx2, 440
Deadhang Pullups - 11
Max Snatch 53lb KB 5:00 min - 88

TSC Reference Scores
Deadlift: 440 lbs. (200 kg.)
Pullup: 20 reps
Snatch: 100 reps
Deadlift: 220 lbs. (100 kg.)
Pullup: 8 reps
Snatch: 100 reps

To arrive at each competitor's score, add the three percentages together, divide by 3, then multiply by 100.

So my score comes out to be - 81% ... not too impressive and not too surprising either since this is a test of fitness and I have of late forsaken all around fitness in the pursuit of bulking up and developing strength/power with the Olympic lifts. Maybe I should address that ...

Friday, November 26, 2010

Bench- 135x5, 155x3, 175, 195, 205x5
Snatch Grip Push Press - 185x3, 200x3, 215x3(pr), 225fx3 locked out briefly every time but pussed out and couldn't hold it.
Played with tbar Rows

Wednesday, November 24, 2010

Power Cleans 11-23-10

Power clean doubles - 135, 165, 195, 215, 225, 235f

225lb Power Clean every 30 seconds till failure - 23 then had to go to work so did 225x3 (pr) and failed on 4th. Would have got 30+ if I had kept 30sec rests. Something weird about hitting a wall at 235 but can bang out that many at 225.

Monday, November 22, 2010


Shoulder Press - 130 5x5 (pr)
Deadhang Pullups - 8, 7, 6
JM Press - 65x15, 85x15, 85x14, 85x13
Shrugs - 225x15, 315x12, 315x10

Sunday, November 21, 2010

Box Squat 11-21-10

Box Squat - 17.5" box (just below parallel) 135x5, 185x3, 225, 255, 285, 305x3(PR), 325x3(PR)
Good Morning - 115x5, 165x8x4

I'm new to box squats and it shows. I need to make some improvements. Please critique!

Friday, November 19, 2010

Bench - 135x3, 155x2, 175, 195x5, 200x5
Floor Press - 155x8, 145x8, 140x8, 140x8
Bent Over Rows - 185x8, 185x8, 185x8, 185x8
DB rotator cuff work
Ab circuit

Tuesday, November 16, 2010

Box Squat - 225x2, 255, 280, 300, 320 (PR) 340m
Deadlift - 275, 315, 345, 375, 405x4
Back Ext - 3 x 10 65lbs

19 or 20" box it's what I had access to at work.

Monday, November 15, 2010

Jerk - doubles: 135, 175, 195, 215, 230m then x 2, 240m then x 2, 245mx2 blahh just not going under bar today
Bench - 125lbs 3 sets to failure (55% of 1RM 60 sec rest) - 23, 7, 6
Chins - 8, 8, 7, 5
Shrugs - 225x8, 275x8, 275x8
Ab circuit - ghd situps x 10, russian twists x 20, side bends x 20 each side (53lb kb), crunches w/ flat feet x 20, crunches w/ feet raised x 15, crunches toe touch x 10 ... All done with 45lb plate

Working on some new programming. A westside/Defranco/Oly concoction. Basically taking Defranco's Westside for skinny bastards article and tweaking it a bit to get in a few Olympic lifts in. I want to try some of the Westide principles in a strength/bulk cycle. Definitely not going to stop the Oly lifts altogether, but they aren't going to be the focus. I think I need a change of pace.

Today was upper body repetition day which Defranco uses instead of band/chain work. Haven't yet decided if I'll stick with that or actual band/chain work for the dynamic effort day, but I'm leaning towards the band and chain work to try something new.

Saturday, November 13, 2010

Box Squat, SP 11-13-10

Shoulder Press - 127.5lb 5x5
Box Squat - 135x2, 175x2, 205x2, 230x2, 255x2, 275x2, 295x2, 315x2

Had more in me but stopped there since I'm new to box squats. That wide stance sure made me feel strong.

Haven't made the progress on back squats that I'd like to in the last few months, especially considering how much I've been squatting. I've wanted to give box squats a try and see how it goes. Used a 21" box which puts my hip above parallel a few inches. Going to do some more research but for now my plan is to lower box height by ~2" every 2-4 weeks and work my way down. Should be interesting to see what the results are on my high bar back squat. I'm thinking stronger low back, hips, glutes, and hammies will be nice.

Training 11-12-10

Snatch - 145, 165, 175, 185m, 185, 195m, 165m, 165x2 m 3rd
Clean and Jerk - 165x2, 195, 215, 235m, 235, 245mx2
Front Squat - 205x3, 235x2, 250, 270, 290m

Tuesday, November 9, 2010

Squat 11-9-10

Back Squat - 270 5x2 .. Ditched the third set cause my left upper hammy tightened up (same spot as the tweakage from the snatch bail last week)

Pullups - some of that

Bench 180 5x5
Some dips

Sunday, November 7, 2010

Golden West Open 11-7-10

Golden West Open Oly Comp hosted by California Strength

Snatch - opened with 75, missed 81, came back and got 82 at the end

Not a Lifetime PR but a competition PR.

Clean and Jerk - 105, missed 110, got 111

Same thing. Not a lifetime PR, but a meet PR and a PR Total. So I should be happy but I'm frustrated I missed those second attempts because it killed my shot at some real PR attempts. A mediocre showing in my book. Video to follow.

Thursday, November 4, 2010


Snatch - 75x2, 125x2, 145, 155, 165, 175 epic failure ... missed behind me and dropped the bar from overhead straight onto my very low back/tail bone. Not a big deal except in my attempt to hop forward and out of the way I somehow managed to tweak something in my left hip/glute region. Grrrrrr I don't think its serious but felt it in the bottom of a squat in both my set position for snatch and while doing a bodyweight squat so decided to call the workout there as to not aggravate it further. I'm REALLY hoping it heals up quick and is a big nothing. I'll visit my chiropractor tomorrow and its a rest day. I'll test it out on Saturday with some light Snatch and Clean & Jerk around 50-60%. And then Sunday its game day.

Wednesday, November 3, 2010


Clean and Jerk - 155x2, 185, 205, 225m, 225, 235, 245, 255 m, 225x2
Front Squat - 225x2, 245, 265, 285 missed 2nd rep. It was clooose.

Back felt better today. 255 doesn't really feel thy heavy. I know I'm definitely strong enough if I can just receive it in te correct position. Always fail by landing on my dumb toes.

Monday, November 1, 2010

11-1 and 11-2

Back still not 100%. Hoping it feels strong by the meet on Sunday.


Shoulder Press - 75x5, 95x3, 115x2, 125 5x5
Lots of 3 pos Snatches


Front Squat - 135x3, 175x2, 205, 230, 255, 275, 290 5x1

At least I got something in.