11/30/09 (1)

Rotator Cuff

Log Clean & Press Load- 3,298
1x10_90
1x5_200
1x3_266
1x2_300

Full Clean Load- 2,981
1x3_242
1x2_264
1x1_275
2x3_242

Incline Load- 3,405
1x5_245
1x5_265
1x3_285

11/26/09 (5)

Treadmill
25 min

11/25/09 (4)

With tomorrow being thanksgiving I know I will not have time to do a normal Thursday training session so I decided to do it today...some of it anyway.

DeadLift Load-7,600
1x10_245
1x5_335
1x3_425
1x2_515
1x1_565
1x1_605

Tried for 655 but couldn't get it. I'm going to play the rest of the week by ear. I'd like to get a good reps pressing workout in, but holidays are always busy.

11/24/09 (3) part B

A friend I train with some came into the gym today a couple hours after I finished training. He hates cleans, so to get him to do them I did them with him.

Full Clean Load- 3,344
1x3_154
1x3_198
1x3_220
1x1_242
1x1_264
1x1_286
1x1_308
2x1_264

11/24/09 (3)

Rotator Cuff

Jump Rope
300x

Plyometrics

Log Clean & Press Load- 3,509
1x10_90
1x5_156
1x5_200
1x1_244
1x1_275
1x1_310

Hang Clean Load- 3,294
1x3_220
1x3_242
1x2_264
3x2_230

11/23/09 (2)

Hang Clean Load- 2,706
1x3_154
1x3_198
1x3_220
1x3_242
1x1_264

Squat Load- 9,200
1x10_335
1x6_385
1x12_295

11/22/09 (1)

Treadmill
30 min

11/20/09 (6)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axel Clean & Press Load- 7,184
1x10_130
1x10_196
3x6_218

Strict Over Head Press Load- 6,260
1x6_185
1x6_195
1x6_205
1x4_225
1x10_185

Close Grip Bench Load- 5,400
3x8_225

This has been a great week of training. One of the best I've had in a long time. I am really enjoying the extra Olympic lifting. Think it is really helping.

11/19/09 (5)

Over Head Squat Load- 3,382
1x5_45
1x5_110
1x3_154
1x3_198
1x1_220
1x1_242
1x1_264
1x1_275

Hang Clean Load- 2,154
1x3_252
1x2_275
1x1_286

Front Squat Load- 2,985
1x3_345
2x3_325

DeadLift Load- 2,575
1x5_515

Planned on doing more front squats and deadlifts, but legs are tired from the 20 repper Monday and cleaning 3 of the last 4 days. I like the adjustments I have made and think they will pay off big once I am able to get accustomed to the added volume.

11/18/09 (4)

Grip

Treadmill
15 min

11/17/09 (3)

Jump Rope
300x

Plyometrics

Log Clean & Press Load- 3,764
1x10_90
1x5_177
1x3_200
1x1_244
1x1_271
3x1_288

Hang Clean Load- 1,364
1x2_242
2x2_220

Incline Load- 6,125
5x5_245

11/16/09 (2)

Over Head Squat Load- 1,831
1x5_45
1x5_110
1x3_154
1x3_198

Hang Clean Load- 4,092
1x5_154
1x3_198
1x3_220
1x2_242
1x1_264
3x2_220

Squat Load- 11,330
1x10_335
1x8_385
1x20_245

Really trying to work on the muscular endurance. This is defiantly my weak area. I've been focusing on strength and power so long I've neglected the muscular endurance. It is by far my least favorite to do.

11/15/09 (1)

Treadmill
20 min

11/13/09 (2)

I think everyone is over their pig flu. I am still symptom free...knock...knock...knock.

Rotator Cuff

Strict Over Head Press Load- 8,300
1x10_45
1x10_95
1x10_135
5x6_185

Close Grip Bench Load- 5,876
5x6_225

Triceps

11/12/09 (1)

My whole family is down with the pig flu right now. I have not caught it yet ...knock...knock...knock. Tearing my body down with a hard workout then going home and fight off the pig flu didn't seem like a good idea. Decided to go real easy to try and stay well. What I did isn't worth listing so I won't bother.

11/10/09 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 5,440
-Clean Once
1x10_133
1x6_177
1x3_221
3x3_265

Incline Load- 3,825
1x6_225
3x3_275

11/9/09 (1)

Over Head Squat Load- 2,051
1x5_45
1x5_110
1x3_154
1x3_198
1x1_220

Hang Clean Load- 1,914
1x3_198
1x1_220
1x1_242
1x1_264
1x1_286
1x1_308- Video

Squat Load- 3,825
3x3_425

11/6/09 (13)

Rotator Cuff

Strict Over Head Press Load- 6,470
1x10_45
1x10_95
1x10_135
1x6_185
1x6_205
1x3_225
1x3_235

Got called to a meeting for an hour...

Close Grip Bench Press Load- 9,350
1x10_135
1x10_185
3x10_205

Triceps

11/5/09 (12)

Over Head Squats Load- 2,271
1x5_45
1x5_110
1x3_154
1x3_198
1x2_220

Hang Clean Load- 3,080
1x5_154
1x3_220
1x1_242
2x1_264
2x2_220

Front Squat Load- 3,750
1x3_245
3x3_335

DeadLift Load- 3,795
1x1_605
1x1_615
1x5_515

11/4/09 (11)

Jump Rope
350x

Plyometrics

Treadmill
20 min

Grip

11/3/09 (10)

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,790
-Clean Once
1x10_90
1x10_156
1x5_200
1x5_266

Hang Clean Load- 2,244
1x3_198
1x3_220
1x3_242
1x1_264

Bench Press Lockouts Load- 3,960
1x3_245
1x3_335
1x3_355
3x1_385

11/2/09 (9)

Jump Rope
300x

Treadmill
20 min

Bent Over Rows

11/1/09 (8)

Squat Load- 5,350
1x5_155
1x5_245
1x10_335

Pull-ups

Farmers DeadLift & Hold
2x max_280

I was playing with my son between sets so this took a lot longer then it should, but we had fun.