Looks like I have to forgo the P/L meet here as well.  I'm going to be in Chicago that week and so unable to compete.

2010-4-12

3 board Manpon Bench
barx10
140x5
190x3
230x3
260x3
290x3
310 1x3 sets
280x6

No Cable Cable Rows
150x5
175x5
200x5
225x5
250x5
280x3

And that's good enough.

Right shoulder was a champ on presses.  Possibly stayed too light today - no press was in doubt. Back is fatigued from yesterday so went for a nice triple and called it good.

2010-4-13

Dislocates

Snatch (up to 95%)
bar x a few
120x3
140x3
150x3
160 0x4
160x1,1

C&J (up to 95%)
160x2
170x1
180x1
190x1
200x1
205x1

Clean & Press
140x2
150x2
160x2
170 1x10 sets

I was totally off on snatches today. Butt rise was very prevalent adn I couldn't keep the bar close. Tried the tape on the elbows trick and I think I pretty much kept my arms straight...even past the point I was supposed to. Not getting full triple extension still, I'm pretty sure. 120 felt heavy and the whole snatch session was a struggle.

In contrast, C&J's went beautifully. Timing getting under the bar was right on. Took another person's advice and didn't rush the jerk. Right shin has a perma-scrape.

zerchers later or maybe tomorrow

edit:

Zercher lift from pins (2" abv knees)
135x5
225x3
315x3
365x3
(belt on)
425 1x3 sets (PR +20lbs at this height)

Lunges (rt leg only)
135x5
155x5
175x5
185x5

Front Squats (roxk bottom, 3sec pause)
185x3
205x3
225x3

Cuban Press + 45 degree press (superstted)
55 8x2

Windmills
45 5x2 sets

A lot of folks are reading the three/four active logs.  Why isn't anyone starting their own here?

No better way to get feedback on what you're doing in my opinion and folks are generally supportive rather than needlessly critical in the Olympic weightlifting and powerlifting sphere.  It's only the bodybuilders who have the catfights in my experience.

C'mon, start a log!

2010-4-14

Bench Press (ring finger on rings)
140x8
160x3
180x3
200x3
220x3
240x3 (That's promising!)
260x1,1,1 (paused for 3 count each)
235x5

That went better than expected. Benching a little higher on the torso - my shoulders seem to appreciate that. Chest supported rows and kerls later after work meetings

(never came back to it)

===================================

2010-4-16
Box Squat (18" box)
barx10
135x5
225x5
275x3
315x3
355x3
385x1
365x3
385x1,1
400x1
345x5

2-Board Manpon Bench
full range w/u
barx10
135x5
185x3
215x3
245x3
Add 2-board manpon
265x3
285x1 (and it was hard)

Body don't like benching after squatting.  Shoulders felt weird, weird. Just stopped there.  Might try again tomorrow.

Clean and press
115x3
135x3
155x3
165 1x9 sets, 2x1 set (20-count between reps)

Cheat Rows
185x5
235x5
255x5,5

BB Curls
115x5
125x4,3
135x1

Squats robbed everything else.  Was a little nervous on them today due to not even being able to stand up straight right away upon waking.  Got warmed up and cinched the belt tight, cleaned the sand out of my ladyparts and squatted.  Went fine.  I have some form work to do though.  Picking my butt up off the box rather than squeezing myself off it.  Maybe that's just my style, but it doesn't seem proper.

Had Mr. Trainer and his acolyte in today during squats.  Not a word did I hear this time.  Mr. Weightzenklanger was in as well.  You ain't badass unless you makin' more noise than necessary to get the job done.

2010-4-17
Floor Press
135x8
185x5
205x5
225x4
245x3
265x1 (very hard - disappointing)
245x5 (seems to be a sharp cutoff as to how much weight I can handle today)

Incline DB Flyes
35s 10x2 sets

Upright rows (wide grip)
115 8x2 sets

Front Raises
75 8x2

Front Raises to overhead
65x5,8 (used a teeny bit of swing on second set)

BB Lunges
135x5
185x5
205x5

Weird day. I felt as though I were strong, but I couldn't deliver that last bit of oomph to the bar. All poundages down about 10%.

Weight is down to 193. I haven't been paying attention to eating again.

2010-4-23

Ravenswoos Fitness Center
Clean and press
115x3
135x3
155x3
175x3
195x0
185x1,1,1

Deadlift
225x5
315x5
385x2
465x1,1,1

Front squat
135x3
185x3
225x3
255x3

GM
275x4

Floor Press
135x8
185x3
225x3
245 3x3 sets

alternated with
Cheat rows
245 5x3 sets

Hammer curls
60's 5x2 sets

Rolling triceps extensions
40's 5x2 sets

Tate Presses
40's 5x2 sets

Quick and dirty. well, not so quick but definitely dirty.

2010-4-25
Ravenswood Fitness Center
Clean and Press
115x3
135x3
155x3
170 1x20 sets

Paused Parallel Pin Squat (3 count)
135x5
225x3
275x3
315x3
345x1
375 1x3 sets
345x4

Shoulder Width chins
BW x 5
+45x5
+70x4
+90x3,3

Close Grip Bench Press
135x5
185x5
205x5 (paused)
225x5 (touch and go)

And that's all.  Gonna be sore in the shoulders day after tomorrow, I think.  First 15 C&P no problem.  Easy clean easy press.  The last 3 were a little tough.

Squats were done with the gym's skinny generic belt.  Not much support, but I got it done.

2010-4-28

Clean and Press
barx10
115x5
135x3
155x3
175x2
185x2,1,1,1,1,1,1,1,1 (PR +3 sets)

Low box Squat (13" box shoulder width stance, 2 count pause on box)
135x5
225x3
275x3
315x3
345x1
365x1  (PR height weight, whatever.  Took some grunting to get off the box cleanly)
355x1

Belt makes the difference.  My belt is superior to that belt at the Ravenswood gym.

Floor Press
135x5
225x3
245x3
255x1,1 (damn, damn)
245x2,2 (shit, shit)

1-arm DB Rows w straps
150x5,5
no straps
150x5

Bunches o snatches of various kinds at various weights.  Made my shoulders feel pretty good.

Floor press - 45's are NOT all equally 45.  Thank you, China.  It's good though, because the bar was heavier on the right side, my weak side, so I had to work a little harder for the reps.  But my reps were definitely down.

Trainer day at the commercial gym.  Dammit - those guys should look like they train themselves at least.  One of them was teaching his client to do half-squats - termed simply as squats.  So now the guy thinks that THAT is what is a squat.  Oh well, nunnama bidness.

2010-4-30

Push Press
Bar x 10
95x5
145x3
165x3
185x3
205x0
185x3
175x5
strict press
145x6


Feh.  Shoulders still fragged from the strict presses.  couldn't even hold 205 at the sticking point.

Deadlift
stiff legged
135x5
225x3
315x3
405x3
conventional (belt on)
445x2
475 1x3 sets
Snatch Grip (straps, belt off)
365x1
315x5


Dips
BWx5
+25x5
+45x5
+70x5
+100 5x2 sets

And that was it.  No enthusiasm today, just did the work.  I'm feeling last session still.  The DB rows really nailed my upper back and I could feel the tiredness on deads.

2010-5-2

Clean and Press (1 clean per n presses)
115x3
135x3
155x3
175x3, 2x6 sets

Front squat
235 3x5 sets

That's all for today - midback got hit really hard on the deads and snatch grip deads previous session so no pulling today.  Wanted to rep today and I think it was a good decision since everything felt heavy.  Trained outside in the sunshine with my shirt off.  Sun felt good and I was starting to get energized by the end of the session.

2010-5-4

Floor Press (start from bottom and 3 count pause on reps)
135xx8
185x5
225x3
245x3,1,1,1,1,3

Box Squat (parallel, 3 count pause)
205x3
225x3
265x3
295x2
325x1
345 1x10 sets

Hepburn cheat row
250x1, 3x5 sets

Strict BB Curl from hang
125x2,2,2,5

Not bad. Need to pair up the upper body stuff and watch the rest periods so the workout goes quicker. This took an hour and a half. Didn't do butt-off-the-floor floor presses as I wanted to see if I'd recovered at all. I'm using aerobic steps to rest the weight on for them. They are almost the right height. I do have to kind of roll the weight up into position, which makes the movement a little more challenging and might be hard on the wrists once the weight gets heavier.

2010-5-6

Hang Clean and Press
barx10
115x5
135x3
155x3
175x1
180 1x10 sets

Rack Pull (6" below knees)
315x3
405x3
475x2
525 1x3 sets (PR +30lb)

Snatch Grip Deadlift (straps)
365x2,3,4

Shoulder Width Chins
BWx5
+35x3
+70x1,3
+70x1,1,1,1 (5 sec rest btwn)
+70x1,1     (10 sec rest btwn)
+70x1       (after 20 sec rest)

Close grip bench (paused)
135x5
185x3
205x3
225x1,1,3,2,1

Presses: Trouble keeping my line on presses.  Still tired from the 20 sets a few days ago.

Rack Pulls: Very pleased.  Haven't done any at that height for months and it's nice to see it's progressed.

Snatch grip: Thought I could do reps at that weight, but wasn't certain.  Happy with this too.

Chins:  Was getting impatient with singles and getting tired so I clustered these bad boys

CGBP:  Getting my right elbow in the right places and getting more stim in the triceps and shoulder.

Had a big boy in the gym today.  Sonuvagun bent my favorite bar.  Glad there's someone around capable of that.  Sucked for me, though.

Weighted Walk
235 2x120 feet - lotta oscillation when stepping on the right side today.

I forgot to mention that I tried some simulated Atlas Stone pickups. Took one of my ironmind loading pins to the gym with me, stacked up some weights, put the pin through them and picked them up. I tried to stand straight up with the stack against my chest/stomach but I couldn't keep my grip so I didn't get them very far off my lap.

180x1
270x1

Some old fella was giving me the crazy eyeball while I did this. It must have looked like a freakishly stupid thing to be doing.

Had a big boy in the gym today.  Sonuvagun bent my favorite bar.  Glad there's someone around capable of that.  Sucked for me, though.

Weighted Walk
235 2x120 feet - lotta oscillation when stepping on the right side today.

What weight and exercise was used to bend the bar? Just curious!

The weighted walk: Did you use DBs or a BB with weight?