2012-07-9

Clean + PP
145x3
165x3
180 3x5 sets

SQ
225x3
275 3x5

BP
185x3
205x3
225x2
215x3
205x3,3

BB Rows
225 3x5 sets

DB curls
55's 3x5 sets

Wasn't fully recovered from last session.  BP suffered from the PP.  Oh well, got the work in anyway.

2012-7-11

Clean and Press
155 3x5 sets

Clean + FS (1 clean:3 FS)
215 3x5 sets

DL
365 1x5 sets

NG pullups
BW+45 3x5 sets

CGBP
185 3x5 sets

Good enough.

2012-7-14

CL + PP
180 3x5 sets

SQ (hi-bar eock bottom)
275 3x5 sets

GM
185 5x3 sets

Pendlay Rows
225 2x4 sets
225x8

BB Curls
115 3x5 sets

Getting easier.  I did this after helping someone move.

2012-7-21

SQ
277 3x3

Clean and Press
156 3x3

NG Pullup
BW+50 3x3

Highbar GMs
155 8x3

CGBP
190 3x3

That felt just right.

2012-7-23

Clean + PP
181 3x3

Clean + FS
217 3x3 + 1 PP on 1st rep,3rd set

Clean pulls
255 3x3

BB Curls
116 3x3

Dips
worked up to
BW+90 x 5

Good night - very sweaty though.  Clean pulls were going to my short ribs.  High enough to get under, but I doubt I could stand up with it.  Cleans for the Front squats were going really high.  I'm starting to get a good snap at the hips when I can stay on my heels.

217 PP was a PR for a cleaned rep, I believe.

2012-7-25

Snatches for warmup
worked up to a shaky double @ 135

Clean and Press
157 3x3

SQ
185,225,255x3
279 3x3

NG pullup
BW+50 3x3

CGBP
191 3x3

Snatch Pulls
225 3x3

Right arm Seated db snatch
40x10

Trying for speed on the up portion of the squat such that I get a little hop almost.  Traps are sore from the clean pulls last session along with the muscles that cross the elbow joint.  Made C&P and NGPU a little challenging.  I'm feeling pretty light and strong, but, then, the weights are light...so there ya go.

2012-7-29

Clean and Press
182 3x3

Clean + FS
219 3x3

Pendlay Row
226 3x3

Clean pulls
256 3x3

Klokov Press
95x5,5,4

Klokov + BB Curls (super setted)
(65x8,117x3)x3

Not too tough.  Heaviest cleans were hard to get up from, but the FS's after were not hard; Catching the bounce well.  May split up the cleans and the FS and do the FS out of the rack.  I want to get to 225 first though.  Clean pulls should have been at 227, I just realized.

2012-8-6

Clean and Press
158 3x3

SQ
281 3x3

Pendlay Row
227 3x3

CGBP
191 3x3

Snatch High Pull
226 3x3

A week off didn't seem to hurt any.  C&P was a little tougher than it should have been maybe, but everything else benefited from the layoff.  SQ was snappy and confident in the bottom third and snatch pulls were hitting my chest.  Getting some good power there.

2012-8-8

Clean + PP
183 3x3

Clean + FS
219 3x3

Clean pull
257 3x3

NG Pullups
BW + 51 3x3

BB Curls
117 3x3

Felt really good, even though I pulled some intercostals on the CL+FS.  Still really pleased that they were relatively easy.  Gonna be stiff tomorrow, LOL.  Really Good night.  Got to train at Strongside with my old bumper plates and RB-bar.

There was a 14 year old WABDL record setter there who asked me "What sort of deadlift IS that?"  on my cleans.

2012-8-11

Press from the Rack
159 3x3

SQ
285 3x3

Snatch High Pull
226 3x3

CGBP
200 3x3

Pendlay Row
227 3x3

Hammer curls
50'sx8

Went to a different gym and couldn't find the 2.5lbers until CGBP (which was a misload) so I jsut went to the nearest 5lbs.  CGBP Felt easy enough so I kept it at 200.  Guess I'll keep these jumps and move on from there.