July 21, 2011 bw 239.8
BACK SQUAT 140/5x5
SNATCH 90/12x1 (2 misses)
CLEAN & JERK 110/10x1
RDL 131/3 151/3 160/3 171/3,3
Pleased with session. BS was brutal, but I finished. Snatching went well, only 2 misses in 14 attempts at 90kg. C&J was great, nailed all 10 singles. The jerks were very strong. For first session after a 14 day lay off I’m pretty pleased.
July 22, 2011 bw 240.2
POWER SNATCH + HANG SNATCH 70/5x2
HANG CLEAN + JERK 90/4x2
FRONT SQUAT 130/1 132/1 137/1 139/1 143/1
PUSH PRESS 80/5 90/5 99/4
July 23, 2011 REST
Hey Crow,
Congratulations!!!
No No No
Not on the lifts.
On your marriage bro.
The photo is awesome.
You look quite pleased with yourself.
And i have to say i agree.
Your wife is beautiful.
best wishes to you both and the little buggers!!
LB
^^^Agree!!! Besutiful wife, congratulations on getting married!!
Thanks guys, your making her blush.
JULY 24, 2011
Back Squat 131/3x5
Snatch 90/1,x,x,1,1 92/3x1 95/3x1 97/2x1
Clean & Jerk 110/1 112/4x1 115/4x1
RDL 1405 160/5 171/5
JULY 25, 2011 REST
JULY 26, 2011
Snatch 90/x,x,1,1 100/1 105/1 110/1 112/x,x,x
Clean & Jerk 100/1 110/1 120/1 130/x,1 132/x,x
Front Squat 120/1 129/1 138/1 142/1 149/x 145/1 149/x
Pullups 4x5
JULY 27, 2011 REST
JULY 28, 2011
Back Squat 145/5,5,5,5,4 151/1
Snatch 90/1,x,x,1,1,1,1,1 95/5x1
Clean & Jerk 100/1 110/1 115/4x1 117/3x1
JULY 29, 2011 REST
JULY 30, 2011
Power Snatch 81/2x1 90/1,1,x,1 92/1 95/1 75/2 80/2,1,1 85/1,1 90/1
Power Clean & Jerk 90/1,1 95/1 100/1 105/1 90/2 95/2 100/1 105/1
Front Squat 110/2 121/2 125/2 130/2 135/2
Push Press 70/5 85/5 95/5
Pullups 4x6
JULY 31, 2011
Back Squat 132/3x5
Snatch 90/2x1 95/2x1 97/1 100/1,1,x,x,1,1,1,1,x,x,x
Clean 110/3x1 115/x,1,1 120/1, c&j 1, 1 c&j 1
RDL 120/3 140/3 160/3 181/3 190/3
AUG 1, 2011 REST
AUG 2, 2011 bw 235.6
Snatch 80/x,1,1 90/2x1 100/x,1 105/x,x,1 107/x,x,x 100/x
Clean & Jerk 100/1 110/1 115/1 120/1 125/1 130/x
Not a good day!
AUG 3, 2011
Back Squat 149/5x3
Snatch 95/8x1
Clean & Jerk 110/1 115/1 clean only 115/4x1
RDL + Shrug 115/3 131/3 151/3 160/2x3
AUG 4, 2011
Power Snatch 80/3x1 85/2x1 90/1,x,1,1 92/1,1 90/1
Power Clean & Power Jerk 90/1,1 100/1,1 105/1
Front Squat 120/2 129/2 138/2 140/x
1A Pullups 5x7
1B Axe Military Press 45kg/6 65/6 74/5 79/3
Crunchs 4 sets
AUG 5, 2011 REST
AUG 6, 2011
Back Squat 132/5x3
Snatch 90/1 95/1 100/x,1,1,1,x,1,1,x,1,x,x,1 (8 singles)
Clean & Jerk 110/6x1
RDL 110/3 130/3 151/3 160/3
AUG 7, 2011
Snatch 80/1,1 90/x,1 95/1 100/1 105/x,x,1
Clean & Jerk 90/1 110/1 120/1
AUG 8, 2011 Rest
AUG 9, 2011 bw 233.4
Snatch
80/1,x,1,1 90/1,1 100/1 105/x,x,x 107/x,x
88/1 92/x,x,1 99/1 103/1 107/1
88/1 92/1 99/1 103/1 107/x,x
Clean & Jerk
90/1 110/1 120/1 125/1 130/x,x
102/1 109/1 115/1 122/x,1
Back Squat
140/1 149/2 153/2 158/1 160/x
130/1 140/1 149/1
AUG 10, 2011 REST
AUG 11, 2011
AM
Snatch 90/1 95/1 100/1 105/x,1 107/x,1 109/x,x,x 100/1
Clean & Jerk 90/1 110/1 120/1 125/x,x
1A T-Bar Rows 4 sets
1B Pushups 4 sets
PM
Back Squat 149/2x2 151/3x2 153/1 158/1 160/1
Snatch 80/1 90/1 100/1
Snatch Pull 105/5x2
Clean 90/4x1 110/2x1
Clean Pull 125/5x2
AUG 12, 2011 REST
AUG 13, 2011
Snatch 90/1 95/1 100/x
Called home for family emergency
AUG 14, 2011
Snatch
90/1 95/1 100/1 105/x,x,1
92/x,1 100/x,1 105/x,1,1,1,1,1
Clean & Jerk
110/1 120/1 125/1
109/x,1 115/1 120/1
Front Squat
120/2 129/1 120/2 125/2 131/x
AUG 15, 2011 bw 233.0
Snatch
90/1 95/1 100/1 105/1 107/x,x,1 109/1 112/x,x,x
Clean & Jerk
110/1 120/1 125/x,x
Clean only
100/5x1 105/3x1 109/1,1 113/1
AUG 16, 2011
Power Snatch 90/3x1 92/1 95/1 97/x 90/1
Power Clean + Push Jerk 100/1 105/1 100/1 105/1 107/1 109/1 100/1
Clean Deadlift + RDL 120/1+5 141/1+3 161/1+2 181/1+1 190/1 201/1,x
181/1+2 161/1+3 141/1+5 120/1+6
1A Military Press 60/6 69/5 78/3 82/2 80/2
1B Pullups bw/10,8,6,4,2
AUG 17, 2011 REST
AUG 18, 2011
Snatch 90/x,1,1 95/1 100/x,x,1 105/x,x,x
88/1 92/1 99/x,1 103/x,x,x
Clean & Jerk 100/1 111/1 120/1 122/1 125/x
102/1 109/1 115/1 120/1
Back Squat 130/2 135/2 140/2 145/1 140/1
AUG 19, 2011
Back Squat 150/5x2
Snatch 90/1 95/x,x,1 100/x,1 105/1 107/x,x,x 100/1,1 105/x
Clean & Jerk 100/1 120/x,1
Clean Pulls 120/3x2
T-Bar Rows 4 sets
AUG 20, 2011 REST
AUG 21, 2011
Snatch 90/1 95/1 100/1 105/1
Clean & Jerk 110/1 120/1
Front Squat 120/2 129/2 133/2 138/2 140/x
Pullups 12,10,8,6,4,2
AUG 22, 2011 REST
AUG 23, 2011 bw 230.4 officially a 105er again!!
Snatch 80/3x1 90/1 95/1 100/1 105/x,x,x
80/3x2 85/2 90/1x,2 95/2 99/1x 103/1 108/x
Clean & Jerk 110/1 115/1 120/1 125/x
100/2+1,2,2 105/2 109/1x 113/1 118/x
Back Squat 131/1 140/1 150/x
AUG 24, 2011 bw 228.8
AUG 25, 2011 bw 228.4
Snatch 85/1 89/1 93/1 98/1 85/1 89/1 93/1 98/1
Clean & Jerk 100/1 105/1 110/1 100/1 105/1 110/1
Back Squat 158/4x1
Starting taper for meet Sept. 11.
AUG. 26, 2011 bw 228.6
Power Snatch 80/4x2
Power Clean + Jerk 90/(1+2)x4
RDL 151/3 160/4x3
AUG. 27, 2011 REST
AUG. 28, 2011
Snatch 80/1 85/1 89/1 93/1 98/1
Clean & Jerk 100/1 105/1 110/1
Back Squat 140/4x1
1A Pullups 2 sets
1B Pushups 2 sets
1C Inc Situps 2 sets
AUG. 29, 2011 REST
I have been dealing with right knee pain and stiffness for about 10 days after suffering what I considered a minor training injury. My right leg is my back leg during the jerk. I dumped a snatch into my squat stands and it came back and hit my right shin. After about 2 days it swelled up significantly and I lost a good deal of end range flexion and extension. I have had a previous surgery on this knee about 5 years ago. At that time they removed approximately 75% of my medial meniscus and debrided a partially torn ACL. Today I finally had my employer, who is a Physical Therapist and ATC, evaluate it. He feels that I reinjured the ACL again and possibly whatever cartilage is left on my medial side. I have medial joint pain, effusion, lack of terminal knee extension, and most importantly a positive Lachman’s test. It this time I’m going to treat it conservatively with ice, high volt E-stim, compression, DMSO, and extra hamstring strengthening. I’m 35 years old and not wanting to stop training and get it fixed.
AUG. 30, 2011
Snatch 80/2x1 90/1 95/1 100/x,x,1 102/1 105/1 107/x,x
Clean & Jerk 90/1 110/1 120/1 125/1+missed jerk 120/1
Front Squat 120/1 131/1 135/1 138/1 140/x 130/1,1 135/1
1A T-Bar Rows 3 sets
1B Uni HS curls 3 sets
AUG. 31, 2011 REST
SEPT. 1, 2011
Snatch 80/3x1 85/1 89/1 93/1 98/1 103/x,1,1,1
Clean & Jerk 100/1 105/1 109/1 113/1 118/1
Back Squat 140/1 149/1 158/4x1 160/1
SEPT. 2, 2011
Power Snatch 80/4x2 85/1
Power Clean & Push Press 90/(1+2)x4 95/1+1
Push Press 100/2,1,2,1 105/1
RDL 140/3 160/4x3
1A Uni Leg Curls
1B Calves
Crunches
SEPT. 3, 2011 REST
SEPT. 4, 2011
Snatch 80/1 89/1 93/1 98/1 103/1
Clean & Jerk 100/1 105/1 110/1 115/1
Back Squat 120/3 131/2 140/1 145/1 151/1
SEPT. 5, 2011 REST
SEPT. 6, 2011
Snatch 80/2x1 90/1 95/1 100/x,1 105/x,1 107/1 109/1!! strapless PR 111/x
Clean & Jerk 100/1 111/1 120/1
Front Squat 120/1 125/1 130/1 135/1 140/x
SEPT. 7, 2011 REST