2012-5-16

Off work too late to go to my gym. To 24 hour fitness I go...

Clean and press
135x5
145x3
155x3
165x3
175x2
185x1
195x1 (PR for clean and press, I think)
175x3
155x5

Wait for 20 minutes while Dorky the Clown teaches his girlfriend to do bent rows in the power cage...from the floor.

get fed up and
Hack Squat
1 quarter/sidex10
+1 plate x 5
+2 plates x 5
+3 plates x5
+ another quarter 3 x 2 sets

...they're still in the power cage...moving in slow motion, yakking, casting meaningful glances at each other.

back lever + Neutral grip pullups
3 (legs straight) + 8
3 (legs bent) + 8
3 (knees up) + 8

...Still in the cage - now they're doing cleans... with a 25 lb barbell. That's him. hers is less.

Dumbell lunges
80's x 5,5

...STILL...

Lying Pullover triceps extensions
100 x6,5,5+10 presses

...They're out!

FS
135x5
185x3
225x3
245x3
225x2,3,5

Signed up for 24 hour fitness membership, cuz I need after 9PM access.

God help me.
#############
2012-5-18

DB Snatch warmup
55's x 3 (double dumbbell snatch)
70x3
85x3

Deadlifts
135x5 (power clean)
185x4 (power clean PR +1 rep)
225x3 (clean high pull)
275x2 (clean low pull)
315x3 (speed pull)
365x2
410 1x2 sets, 3x1 set *straps
325x10 (t&g)

Bench Press (volume day)
135x5
155x5
175x5
200 5x4 sets
215 4x1 set

PP
135x3
155x3
175x3
195x2
205x1
215x1

CG press
155x4 (disappointing, but I *was* tired)

Hammer Row Machine
2 plates/side 8x3 sets

I was wringing wet halfway through DL.  I posit that I may have a 450DL in me right now, given that I'm DL'ing in weightlifting shoes and, got a pretty easy triple, and forgot to put on my belt on the first 410 set.  Bench is creeping up.

Solid work night.  I like that HS row machine.

2012-5-19

(all octagonal plates)
Snatch
95x1+3 OHS
95x1+5ohs
115x1+3 ohs
135x1,2,1,1
145x1
150x1

C&J
165x1
175x1
185x1
195x1,1

External Rotations
15 15x3 sets

Press Downs
70x12
85x10
100x6,6

GMs
135x5
185x5
225x5
245x5,5

Squat static Holds(top end knees bent)
315x10sec
405x10sec
495x10 sec
405x30 sec

Seated Alternating DB curls
55's 5x2 sets

Kind of a recovery workout - not pushing too hard today.  I do the static holds more for spinal erectors than anything else.  They make my deadlifts easier.  Might try taking the bar lower over time, but probably not.

2012-5-21

Dumbbell SN
75x5
90x3

SQ
135x5
185x5
225x3
255x3
285x3
315x1
345x1
365x1
335x5 (hard 5)

Decline BP
135x8
185x8
225x5
245x2

Flat BP
225 1x3 sets (3 sec Pause)
slingshot
225x2
(hard to touch chest, keep elbows out, went up really fast)
SS off
205x5

Chest supported Rows
3 plates 6x3 sets

Strict OHP
135x5
145 5x3 sets

Reverse lunges (right leg forward)
145 5x2 sets

Weird night. Different gym again. Lotta big guys in this place, at least from the waist up, but I saw people doing real squats, so there's hope.

"Meh" on upper body stuffm but the squats were good. The 335 was hard on the last two reps. Gonna use tht slingshot to work ny rear shoulders. It kept pulling my elbows in too far and I wasn't strong enough to resist. I'm gonna tame that thing and start pushing some real weights.

last few sessions:
2012-5-23

SN (closer grip, no knurling at ends)
95x3
115x3
135x1
145x1
155x1

CJ
175x1
185x1
195x1
205x1

Easy-peasy all of 'em

Oly SQ
barx5
135x5
185x5
225x3
255x3
belt
285x3
315x2
335x1

Paused Pin Squats(low bar, wide, to parallel)
365x1,1

PP
135x5
185x3
205x2
185x5

BP
205 5x3

Pendlay Row
245 5x3
225x5
205x5
185x10

Starting to drop off in the later exercises. Might be time to dial it back for a few sessions.

Had to share power cage with some other fellas who were learning to squat, but one of them had pretty good form. Kept my mouth shut and helped load. No knee pain once I get warmed up.

BP was different tonight. Bar was popping off the chest nicely, very springy. Could feel the fatigue in the shoulders at lockout,though.

Did extra sets on rows because I've been skiving on them.

========================
2012-5-26

FS
barx10
135x5
185x3
225x3
245x3
265x1
235x5 (I think this might actually be a PR)

BP
barx10
135x5
185x5
205x3
225x1
235 1x5 (paused for 3 count)
215x5

Cable Rows
145x10
175 10x3 sets

Snatch grip RDL
185x8
225 6x2

Clean and Press
155x3, 5x3 sets

Straight arm pulldowns
85 10x2 sets

Thought I was going to less, but more interesting, work today. Solid day, just not exciting. I DID try a full clean with 225 but got stapled to the floor and rolled backwards. That *was* exciting. Funny as hell too.
===============================
2012-5-29

Press
bar x some
95 x 5
115 x 5
135 x 5
155 x 3
175x1
185x1
195x1
200x0+1PP
165x5

DL
135x5 PC
225x3 high pulls
315x3
365x2
405x1
425x1(hook),1(mixed)
345x10(DOH straps)

CGBP
barxsome
135x5
185x5
205x5(SS)
225x7(SS)
245x4(SS)
225x2
205x5

1 Arm DB Row
105 19x2 sets (strap)

That's it. Quick and dirty. Almost got the 200 strict press, but was a little out of the groove and didn't let myself rest long enough after the 195. I cooperated with the SlingShot and it went great. 245 was floating up, but I got off kilter on 4th rep and had to rack it. DLs aren't getting any harder, but they're not any easier either Able to keep adding weight.
============================
2012-5-31

Jus' time for a quickie this morn'

BP
barxsome
135x5
185x5
205x3
225x2
240 1x3 sets
220x5 (easy)

O-SQ
135x3
185x3
225x3
255x3
285x3
315x2
340x1
275x5

Neutral Grip pullups
BW+35 6x3 sets

And that's all.

2012-6-2

Trained at Strongside today.

w/u
SN
95,115,135x2
155,165x0,1 (very easy, just out of position on the first one)

CJ (power-cleaned)
165,185,205,215x1

SQ (low-bar,wide)
135,185,225,275x3
315x2
345x1
370x1

PP
155,175x3
195x2
215x1
225x1 (match PR)
205x3

Pendlay Row
245 5x3 sets

BP(Slingshot)
225 5x3

Deficit DL to knees + hold(6"box, 3 sec/rep)
155x3
245x3
315 3x3

shoulders were tired by the time I got to bench. Back was feeling odd so I only kicked it up 5lbs on SQ and skipped the backoff set. Didn't feel like enough work for lower body so I did the Deficit DLs. That hold is the hardest part, but should help me blow past my knees on a straight DL. I had planned to do some heavy squat-holds but it didn't seem like the day for it.

2012-06-04

W/u
DB Snatch(per side)
80x5
90x3
100x2 (wanted 3 but grip wouldn't)

BP
135x5
185x5
205x3
225x1
245 1x3 (3 sec pause)
225x5 (tng)

Clean + FS(1 clean)
135x3
185x2
205x3
225x3

FS
245x2
265x1
275x1
240x5 (PR +5lbs)

Neutral grip Pullups
BW+35 6x3 sets

Clean and Press
160 5x2 sets,4

Rotator cuff crap.

Didn't start training until 11PM.  Power cage was busy with some pressers so I did Bench and Clean and FS until they finished.  Almost got rolled on the 225 clean again.  I was so surprised at how high I pulled it that I went slack in the bottom.  Took a few sec to get balance and do the set.  Worked in with another guy at the cage who was doing front squats also - the right way.  Second guy I've met in a 24HF with Oly lifting shoes and who trains at Catalyst Athletics normally.  Refreshing.  275 was a simple down and up, but greed has cost me progress before so I left it at that and took a PR on reps instead.

Bench was not a problem.  Next minicycle I'm taking it to 250.  Missed last rep on overhead press, but I was sorta tired by then.

2012-6-6

W/U
bar,115x2 (SN)
135,155x1 (SN)
175,195x1 (CJ)
225x3 (high Clean Pull)
275x3 (low clean pull)
315x3 (speed pull)

DL (DOH)
385x1
435x0(grip went)
435x1 (mixed)
405 1x2 (doh)
365x10 (straps)

Clean and Press
135x5
155x4
175x1
185 1x2
155x7

And that's all I had.  Short nights and a lot of thinky-work at the job, just ran outta gas.

2012-06-09

BP
bar 20x2
95X15
135x10
185x5
225x5
245 5x2 (SS)

Hi-bar SQ
barx10
135x5
185x3
225x3
275x3
320x3
340x1
280x8

PP
135x3
155x3
175x3
195x3
210x2 (almost got 3)
180x8 (PR +3 reps)

Pendlay Rows
250 5x2

Various right handed rows
some by some

Hammer curls (Strict)
50's 8x2

PUllover/triceps extensions
80x15,12

Figured I would do an easy session today, but the horse slipped the reins and I ended up doing what I listed.  I wanted a triple on PP@210, but the bar was just a hair too low on that last rep.

2012-06-11
BP
barx8
135x8
185x5
225x3
245x1,2,2
235x2,2,2
225x2,2
185x10

SQ (low-bar)
barx8
135x5
185x5
225x3
275x3
315x3
345x2
375x1
335x2

GMs
225 5x3

Pendlay Row
225 8x2,5

Clean and Press
175x0+1PP,1,1

supinated miniband pullaparts
15x3

Doesn't look like much but that took two hours.

2012-06-15

w/u
DB Snatch(per side)
30x5
50x5
70x3
90x3
100x3 PR +1 rep


Clean and PP
135x3
155x2
175x2
195x2
205x2,1,1,1

FS
135x3
185x3
205x3
225x3
245 2x5 sets

BP
135x8
185x5
205x5
225x5,3,3,3,3

Repped DL (straps)
315 8x2

Dimel DL
225x15

Chinups
BW+35x7,5,I'm tired - fuck it.

FS was harder than it ought to have been but I did a fair amount of power work before them so I guess it's ok.  Bar was very thick on DL and cleans.  Felt like a 50 or 55 lber.  Very sturdy, but all bars are 45 lbs so that's what the poundages are.  Started getting the leg drive on BP around the 4th set.  Last set was easier than the first.

2012-06-16

BB Complex
Squat Clean +
Front SQ +
PP +
2 Jerks +
FS
185 1x4 sets

and then
1 squat clean + 2 hang cleans + 1 PP
185x1

Neutral grip Pullups
BW+45 5x3 sets

This all felt really good to do.  I was starting to tighten up.

2012-06-18

Eskuatsu (hai ba, lo-as)
135x5
185x3
225x3
255x3
285x3
315x3
345x1,1
295x5

BP(2 sec pause)
barx10
135x5
185x5
225x3
245x1
250x1,1
225x4
250x3 (SS)

Pendlay Row
250 5x3

Military Press from rack
115x5
135x5
155x3
165x2
175x1
165 1x4

DB curlses
55's 5x3

right shoulder rebalance stuff and nonsense.
some x prob not enough.

I actually started on the 19th at 0000 hours but it counts for the 18th.  Finished at 0245.  Nothing left for OHP, but I got to a good 85% of max on it or so.  250BP was not too tough, could have done more, but the gym was pretty empty by that time - no spot.

2012-6-26 (back from vacation)

DL (flat shoes)
135x5
225x5
315x5
370 5x2 sets

Deficit DL (4" deficit)
345 5x2 sets

Deficit paused DL(4" deficit/below knees/5 count)
315 3x2 sets

Press from the rack
135x5
155 5x2 sets

Shrugs
225 15x2 sets

BB Curls
115 5x2 sets

BB Rev Curls
95 5x2 sets

rotator cuff stuff
a bit x not enough

Thought I was going to hurl after the last set of deads.

2012-6-29

Squat Death

hi bar SQ
155x5,5
185x5
225x5
255x5
285x5
315x4,3

Paused hi bar SQ
265x5,5

FS
225x4,4

PP 175x3

Called it there.  I was fragged.

2012-7-7

Clean and Press (paused)
95,115,135x3
155 3x5 sets

Clean + FS  (rock bottom, paused,1cl:3fs)
155,175,195,205x3
215 3x5 sets

DL
275x3
315x2
365 1x4 sets
405x1

NG Pullups (dead hang held for 2 at the top)
BW+45 3x5 sets

CGBP (paused)
185 3x5 sets

This felt really good.  Not too hard, but a good solid session.  Tried to make everything go up fast after the pauses.  Tested DL.  Won't be going that heavy again for a while.