Tuesday July 20, 2010
1- Strength
Snatch
10 min warmup time- ~25 reps or so from 20 to 45, 50x1x6, 1:00 rest
Squats
160x3x4- ~2:00 rest
Romanian Deadlift
130x5x4- ~1:30 rest
Squat (High Bar)
Worked up to 145 for an easy single, then 110x20
Forwent conditioning post workout in favour of…
2- Conditioning
Row- 16x40s, 40s rest
More PVC Rolling is happing right about now.
Squats getting up there, keep rockin’ hoss.
@ PGNP: It’s all cause of you and your sunny demeanor 
Wednesday July 21, 2010
Remedial/Conditioning
21/15/9 circuit, featuring:
KB Swing- 28kg
Burpees
100m run between (note: run. not sprint)
A: Glute Ham Raise: BWx10/10/10
B: Hanging Leg Raise: BWx10/10/10
C: Walking Lunge (w/ kb’s in rack): 12’sx20/20/20
A: Reverse Hyper: 50x10/12/15
B: Dragon Flag: BWx5/5/4
C: Bb Calf Raise: 70x20/20/15
PVC Roll + Stretch
Nice recovery day for the legs. Wanted to erg or do some sled but ran out of time.
Thursday July 22, 2010
1- Strength
Jerks
ext. workup / 95x1 / 95xepic miss / 80x Max singles in 10 min- 13
Press
65x3x5- ~1:30 rest
Bench
100x3x5- ~1:30
Bb Rows
75x5x4 / 60x10x6
2- Conditioning
Row
-3k warmup
2x~2k, Rate 28
Distances more approximate than usual, current was up big time.
Saturday July 24, 2010
Strength
Cleans
100x1x6
Deadlift
195x3x4
Squat
150x5x4
Front Squat
115x3x4
Had a greasy good time at greaseball saturday. However not eating anything more substantial than a small bowl of golden grahms + not sleeping well + heavy day = this was a damn hard day.
Also, various candid shots of me in a wifebeater and my bathroom scale have led me to realize I have a bit of excess to get rid of. Both to get me in range of the 90kg class come october/november and because I don’t like the way I look. May have to tighten up my diet and cut back on the milk.
Golden Grahams FTL, we’re both going back to salad and chicken breasts KJ.
@PGnp
Indeed. It will be meat and veggies and…that’s about it for the next while.
Still alive, been busy
Monday July 26, 2010
Strength/Accessory (had to combine 2 workouts)
A1: Bench Press
100x3x6- 1:30 rest
A2: Press
65x3x6- 1:30 rest
A3: Dips
15x10/9/7- 1:30
B: Chinups
1- 15x3x4, Bwx6/6
2- Bwx6/6/6/4/5
3- Bwx5/5
Db Side Bend
Bb Curls
Pushup Plus
External Rotations
Shrugs
Lateral Raise
Face Pull
Hanging Leg Raise
yeah…never missing a workout again. ugh
On the bright side, that whole debacle didn’t take more than 80 minutes from start to finish. Go me
Tuesday July 27, 2010
Strength
Snatch
work up to 55x5, back off 45x max singles in 10 min. Got 18
Squat
160x3x5- 2:00 rest
Romanian Deadlift
130x5x5- 1:30
Squat (high bar)
work up to 150x1
Prowler Push
40kgx~60mx4 trips, 30s rest
That hurt.
Wednesday July 28, 2010
1- Accessory/Conditioning
-warmup A
KB Swing- 24x15/15/15
Mountain Climbers x20/20/20
Box Jump
Glute Ham Raise
Hanging Leg Raise
Bulg. Split Squat
Calf Raise
Back Raise
Decline Situp
Prowler Sprint
40kg x~30m x max sprints in 10 min- did 14. High handles
2- Conditioning
Row
-3k warmup
3x2k, Rate 24.
-in 2-
I’ve had better rows, not gonna lie. Love the pair. Hate the pair with a bad partner
Thursday July 29, 2010
Strength
Jerks
Work up to 80x1
Press
65x3x7
Bench Press
100x3x7
Bb Rows
75x5x5 / 60x8x7
Friday July 30, 2010
Conditioning
Row
3k Warmup
16x Start+30s sprint, Rate max
Sunday August 1, 2010
Strength
Cleans
worked up to 90x1
Deadlift
195x3x5
Dunno what happened on cleans. The U gym is closed tomorrow, I’ll finish up at the gym near my house tomorrow with squats.
I’m giving the accessory workouts another week, but I’ve been feeling pretty tired lately. Whether that comes from the added workload, or not enough sleep is for this week to determine.
I’m at a bit of a loss for what to do with the olympic lifts right now. Leaning towards using them as an experiment for a program I threw together. Essentially work up heavy, then back off and do a lot of sets. Suggestions welcome.
Monday August 2, 2010
Strength
Squats
150x5x5
Front Squats
115x3x5
For such a short workout I sure took my time.
Tuesday August 3, 2010
Strength
A1: Bench Press
105x3x3
A2: Press
67.5x3x3
A3: Dips
35x3x5
B: Pullups (various grips)
1/2: 20 in warmup, Bw+10x3x10
3: Bwx5x5
Prowler Push
60m round trips x 40kg, low and high handles
4x30s rest
2x45s rest
4x60s rest
PVC Roll and Mobility
Hmm, next time I prowler I’ll keep the rest at 30s and shorten the trips to 30m (still totaling the same distance though).
I will be a bad rower this week, gotta work.
I also discovered the magic of oh yeah, I’m dating a yoga instructor. Jokes aside, I’m now knee deep in simple quick mobility routines, that I plan to do a lot. Go me
Wednesday August 4, 2010
Accessory/Conditioning
Shrugs 120-140x3x8
Curls 40x3x8
Pushup w/ hands at waist BWx3x8 (harder than they sound…but not 3’s hard. Doing 5+ next time)
Hanging Leg Raise Bwx8x4
Band Pullapart Mini x20x2
Kb Side Bend 28x10/sidex2
Ext. Rotations 2.5x10x2
Windmills 12x5/sidex2
200m Sprints
80s repeats x 6 total
Friday August 6, 2010
Strength
Snatch
w/u to 55x1, 45x1x20- 10min block
Squat
160x3x6
Romanian Deadlift
130x5x6
Squat (high bar)
w/u to 145x1
Prowler Push
40kg, 30s rest
60m x 6 trips
30m x 8 trips
Saturday August 7, 2010
Strength
Jerks
w/u to 92.5x1
Bench Press
105x3x4
Press
65x3, 60x3, 62.5x3, 60x3
Bb Rows
75x5x10
So things we learned this week:
-Albeit delicious, cereal is terrible breakfast food. Every time I have it (via sleeping at my gf’s house the night before) I have a terrible workout
-My shoulders do not like full snatches. Or rather, not the way I do them. I don’t stay upright enough and end up torquing my shoulder. Bringing me to…
-Flexibility. I need more. So from here on out, I should be PVC/Lax ball rolling 3x a day and stretching 3x a day also.
Power surge is on october 30 so it looks like I’m starting my program for it this week. 11 weeks out gives me a deload week and a week before the meet, plus 3 cycles of the 3 week rotation. Should be fun
Monday August 9, 2010
Strength
Power Clean
70, 80, 90x3
Pulls- 100, 110, 115, 120x3- 5 min block
80x1x8- 5 min block
Deadlift
170, 190, 200, 210x3
190x2, 170x3x4- 1:30 repeat (ie: a set every 1:30)
Squat
140x3x8- 1:30 repeat
Front Squat
90x3, 95x3x2, 100x3x4, 95x3- 1:30 repeat
Reverse Sled Drags
40kgx30mx2, 60kgx30mx4
Stretch out
Check out the shoulder rehab/prehab program over at IM after a history of shoulder problems I’ve been doing that for the last 2 years and very rarely have problems anymore. If you can’t find the exact thread on the forums let me know and I’ll go search around for it.
Over at where, exactly? I’m intrigued
Tuesday August 10, 2010
Strength
Bench Press
90x3, 100x3, 110x3, 115x2 / 100x3x4, 95x3x2 - 1:30 repeats
Press
Isometric @ eye level- 40, 50, 60, 60, 60- 1:00
From rack at shoulders- 50x3, 55x3x5- 1:30
Dips
30x3, 35x3, 32x3x3, 30x3, 25x3x2- 1:30
Chinups/Pullups
20 in warmup, Bw+12.5x3x7, 10x3x3
Bwx5x10
Bwx 3-4ish x 8 more sets
Band Traction stretching after
I’ll start being a good rower again soon, I promise
Can’t post the site, forgot about linking to competitors.
I just dunno what IM means, haha 
Thursday, August 12, 2010
Strength
Power Snatch
40x3, 45x3, 50x3, 52.5x3 / Pull- 70x3, 80x3, 90x3, 100x3 / 42.5x1x10
Squat
140x3, 150x3, 160x3 / 140x3x2, 145x3x5
Stretch Out
Yep. Too much bloody volume. You have my permission to ballbust. I went home and slept 12 hours away. Bringing us to…
Friday August 13, 2010
Strength
Squat (high bar)
120x8, 135x8, 145x8 (a pr for high bar, I think)
Good Morning
85x8, 100x7, 95x8
Back to good mornings. And I’m sad to say…maybe back to high bars and close grip benches if I can’t get my shoulder feeling better. Rolled my lats and shoulder capsule on the lax ball tonight and that seemed to help a lot. Doesn’t seem like an injury so much as being really damn tight.
I know, you’re wondering. What do I listen to to get amped up? Well, today was nothing other than:
Saturday August 14, 2010
Strength
Press
67.5x3, 75x1, 70x1, 62.5x3x2
Close Grip Incline Bench
60x8, 70x8, 60x8
Bb Row (in lbs)
155x8, 175x8, 155x8
135x10x3
Then I got a massage. It was awesome
Dropped jerks for the day, lowering them wasn’t helping the shoulder situation but have since figured out a way around that (that really took me way too long to think of).
Monday August 16, 2010
Strength
Power Clean
70x2, 75, 80, 85, 90, 95x2
Deadlift
170x2, 200, 220x2- For a very ugly PR, 180x2x3
Pause Squats
70x5, 100, 120, 130, 140x5
Front Squats
70x5, 90, 100, 110x5 (pr? I think so…)
A: Glute Ham Raise
B: Walking Lunge
C: Hanging Leg Raise
Stretch out