11/30/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,990
1x6_130
1x3_218
1x3_262
1x3_284
1x3_306

Squat / Clean / Front Squat
Load- 4,860 / 1,056 / 1,056
1x5_225
1x8_315 / x3_264 / x3_264
1x3_405 / x1_264 / x1_264

11/29/2010 (1)

Rotator Cuff

Incline Load- 4,455
1x10_135
1x8_185
1x6_225
1x1_275
Still not 100% but better

Triceps

Pull-ups

Seated Row

11/23/2010 (3)

Rotator Cuff

Log Clean & Press Load- 3,588
1x10_90
1x6_178
1x3_200
1x3_244
1x1_288

Squat Load- 6,300
1x5_225
1x20_315
I racked the bar after the 16th rep because I caught a hamstring cramp. It relaxed after about 30 sec so I unracked the bar and finished the set.

11/22/2010 (2)

Pull-ups

Seated Rows

Flys

11/21/2010 (1)

Complex
1x_95
Up Right Row x6
Hang Clean x6
Squat & Press x6
Good Morning x6
RDL x6
Bent Over Row x6
Curls x6

Good Morning
1x6_155
2x6_205

Atlas Stone
Pec wasn't ready

11/1912010 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 2,735
1x3_225
1x3_315
1x2_365
1x1_385

Clean Load- 1,438
1x3_274
1x2_308

DeadLift Load- 2,518
1x1_605
1x3_535

11/18/2010 (1)

Rotator Cuff

Strict Over Head Press Load- 5,540
-with axle
1x10_95
1x10_135
1x6_160
1x6_180
1x6_200

Close Grip Bench
Tried...but not ready

Flys
Rehab reps

Dips

11/16/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,916
1x10_130
1x6_296
1x3_218
1x3_262

Squat / Clean / Front Squat
Load- 5,740 / 1,584 / 1,848
1x5_225
1x5_315 / x3_264 / x2_264
1x5_365 / x2_264 / x2_264
1x3_405 / x1_264 / x3_264

11/15/2010 (1)

Rotator Cuff

Incline
Tried some real light warm-up sets, but pec wasn't ready for it.

Pec Fly Machine
Rehab reps

Triceps

Over head pressing hasn't seemed to bother it so hopefully it will be okay for axle tomorrow.

11/12/2010 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 3,195
1x3_225
1x3_275
1x3_315
1x1_365
1x1_385

Clean Load- 2,030
1x3_274
1x2_296
2x1_308

DeadLift Load- 3,330
1x6_555

11/11/2010 (1)

Rotator Cuff

Close Grip Bench Load- 10,555
1x10_135
1x8_185
1x8_225
1x6_275
1x5_315
1x12_225
I was going good on these thinking I might actually get 20. Then the strained pec pulled a little and I racked the bar there. I got more done then I thought I'd be able to, but still disappointed the injury is hanging around.

Seated Row

11/9/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,570
1x10_90
1x3_200
3x3_230
Stayed light on the OHPs. Pec felt great with no pain.

Squat / Clean / Front Squat
Load- 7,425 / 792 / 1,056
1x5_225
1x10_315 / x2_264 / x1_264
1x10_315 / x1_264 / x3_264

11/8/2010 (1)

Rotator Cuff

Incline Load- 3,810
1x10_135
1x6_185
1x6_225

Triceps

Dips
Super set with flys

I'm still nursing the strained pec. I must have gotten it a lot worse then I thought I did. It is feeling better, but not 100%.

11/5/2010 (2)

Jump Rope
300x

Plyometrics

Squats Load- 7,200
1x10_225
1x8_315
1x6_405

Hypers

I learned 2 things this week:
1. You use your pec muscles  alot in everyday life
2. Squatting is a lot easier when you don't super set it with cleans and front squats

11/4/2010 (1)

Rotator Cuff

Chest Press
On Monday I strained a pec doing incline. I got it pretty good. I have been taking it easy since then. It felt pretty good doing the chest press, but weak.

Pull-ups

Seated Row

Tomorrow is suppose to be clean and deadlift. I am probably going to squat instead and let the chest rest. I'm not competing till March so there is no need to rush the rehab. I am going to re-evaluate it on Sunday morning to decide about events.