6/18/12


2 BOARD PRESS
385X3X5


PAUSED BENCH PRESS
395X1X2


WIDE GRIP BENCH PRESS
155X20X3


FACE PULLS
130X15X3


I T Y'S
10X10X3


PUSHDOWNS
100X10X4


DB SEATED POWER CLEANS
35X15X2

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.

2012-06-16

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.

Squat:
3 x 1 @ 140 kg
Bench:
3 x 1 @ 112,5 kg paused, easy
Sumo DL:
wanted something above 180kg
I ended up with 3 x 1 @ 190 kg
Total:
442,5 kg

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.

Squat:
5 x 2 @ 100 kg
Press:
5,4,2,3,1 @ 60 kg
Chin Ups:
3 x 3 @ BW
Snatch:
62 x 6 @ 40 kg

All squats in this cycle will be high bar

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.

DELOAD TIME


6/11/12


BENCH
225X10X4


PECK DECK
120X10X3


DIPS
BODYWEIGHTX10X3


ABS
CRUNCHES 30X1
LEG LIFTS 30X1
STANDING TWISTS 30X1

...

Squat:
5,7,5,5,3 @ 120 kg
Mil. Bench:
5 x 5 @ 80 kg paused
DL:
5 , 2 @ 140 kg

not a whole lot of weight used. However, this is to start off another 5 x 5 program.

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.