Monday 10/26:
inch worm, bear crawl, crab walk x 10yds each
sl reach 1x5 each
overhead squat (3 breath pause at bottom) 2x3
hang snatch 4x5 55/65/70/75
box jumps 8x30"
broad jump x 8 - using the flooring in the dumbbell area, 3.5 squares 
db bench 1x20, 32.5s
hammer row 1x20 each, 90
triceps push-down 1x20, 95
farmer’s carry 2x30yd, 90s
Tuesday 10/27:
inch worm, bear crawl, crab walk, squat stretch
Squat (safety bar) 5x170/180, 7x190
5x2, 170 (542 watts)
3x10, 115 (1 min rest)
Thursday 10/29:
inch worm, bear crawl, crab walk, squat stretch
clean 4x5, 115 (810 watts)
sl broad jump x 5 each
floor press (multi-grip bar) x 16, 55lbs
low row 1x20, 115lbs
assisted dip 1x20, 80lbs
prowler push 2x20yds, 50lbs
Friday 10/30
Circuit 3x10, 1 min rest
Trap bar, 185
V-squat, 90
Push Pull R, 45
Push Pull L, 45
Dec. Push Pull R, 55
Dec. Push Pull L, 55
Single-arm triceps, 40
time to eat up and rest over the weekend
Monday 11/2
warm-up: belly lift, inch worm, bear crawl, crab walk, overhead squat stretch
hang snatch 4x5, best power with 75lbs, 634 watts
box jump 8x33" working on all reps with good landing and not throwing my feet out to get up
broad jump 8x3.6 squares - toes got a little bit across the line of the 4th box on the floor squares. 3.6 isn’t 100% accurate, but about 3 inches farther than last week. Working on good landings with this as well
db bench1x20, 35s
hammer row 1x20, 100
triceps push-down 1x20, 100
farmer’s carry 2x35yds, 90
Tuesday 11/3
SSB 3x130/190, 5x205
Speed 6x2 (best power 578)
3x10, 1 min, 125
Thursday 11/5
Clean 4x5, 115 - didn’t quite beat power output, so didn’t move up in weight from last week
Broad Jump (sl), 5x2.6-2.8 each
Floor Press 1x20, 55
Low pull 1x20, 130
Assisted Dip 1x20, 70
Prowler Push 2x20yds, 50
Saturday 11/7
Circuit, all sets 1 min rest
Trap bar 6x10, 205 - this had me out of breath until the last set of push-downs
Push pull R and L 3x10ea, 55
Decline push pull R and L 3x10ea, 55
Triceps push-down 3x10, 90
Single-arm triceps, 3x10, 40
Monday 11/9
OH squat stretch
Hang Snatch 5X75/75/75/85 - best power 636
Broad jump 10x3.6
Box Jump 8x33?
DB Bench 1x20, 37.5
Hammer Row 1x15ea, 110
Triceps Push-down 1x20, 110
Farmer’s Carry 2x40yds, 90
Tuesday 11/10
Ssb 5x170, 3x190, 3x215
8x2, 170
3x10, 135
Friday 11/13
Clean 4x5, 125
Sl broad jump x5 each leg
Floor press 1x20, 60
Low pull 1x20, 140
Assisted Dip 1x20, 60
My break from the barbell on my back ends next week. I’ve lost the little rough patches of skin on my shoulder blades (I like to call them my squat wings)–time to get them back.
Monday 11/16:
bear crawl, inch worm, OH squat stretch
playing around with cluster-style lifting for a bit until the Christmas break - similar to the CT layering workouts. I’ll put the Olympic lifting to bed after new year’s and get back to stuff meant to directly increase my meet totals. It’s fun, but I just don’t get as excited about it as squat and deadlift.
Hang Snatch work up to 105x1
95 x 5/5/4 - 10-15 sec between reps, full rest between sets (3)
70 x 5/4/3/2/1 - 15 sec between sets. Bar still moved ok with theses. Forearms hurt more than anything.
Plans for tues - friday:
Tuesday 11/17:
SSB 3x10
DB bench 3x5
1x20 assisted dip
push pull 2x10
decline push pull 2x10
hammer row 3x5
triceps 2xmax
Wednesday 11/18:
Basketball
Thursday 11/19:
breathing squats
light cleans
bench singles - get a new training max to work from starting next week
alt. triceps
prowler walks
Friday 11/20:
squat - establish new training max. Time to get the barbell on my back again.
squat cluster-type stuff just for fun after. Last time I did cluster stuff for deadlifts (almost 2 years ago), it helped set me up well for the higher volume type of training that pushed me from a 380 deadlift to a 410. Couldn’t hurt to try it on other lifts for a little while.
Sunday 11/22:
Squat work up to 255 x 1
Cluster sets 230x5/4/4 (10-15 seconds of rest between reps, full rest between sets)
165 x 5/4/3/2/1 – normal reps, 10-15 seconds rest between sets
My butt is really sore – weird to be sore there when nothing else really is.
Been a while since I did cluster kinds of work, and the first time that I?ve tried it out for squats, but it helped push me over 400 a couple of years ago with deadlift, so worth a shot.
Monday 11/23:
bench ramp up to 145 x 1
cluster sets 130 x 4/4/3
95 x 5/4/3/2/1
going to have to work the clusters off of a 2 rep max if I’m going to pause all sets. My shoulder won’t take the beating if I use a single rep. Funny, I had planned to do these clusters a few weeks ago, then CT’s article came out today with layering instructions. Wouldn’t had to have figured out the 2RM part the hard way today if it had come out last week! Ha.
Monday 11.30
squat - work up to 260x2 belted
cluster sets 240x3/4/4 - belted last two sets - 10-15 sec rest between reps, full rest between sets
170 x 5-4-3-2-1, 10-15 sec rest between sets
Broke my left hand last night playing basketball–bummed because I was going to start deadlifting again this week, and the raw patches on my shoulders were just starting to callous up from starting to squat with the barbell again. Going to get a cast tomorrow that will keep my ring and pinky fingers immobilized as well. Dr. says that the cast will be on about 3 weeks, then a brace for another couple of weeks. Thinking that if it heals correctly I won’t end up needing the brace, but we’ll see.
Good thing we have safety bars, a v-squat machine and plenty of weighted vests. Will be a good experiment in putting on muscle with alternative methods the next month or so. Most likely going to have to rig supper-body stuff with bands and such, so trying to figure that out will be fun.
Damn that sucks, hopefully you aren’t left handed… Makes some things very difficult to use the other hand!!
Heal well
[quote]scoots2 wrote:
Damn that sucks, hopefully you aren’t left handed… Makes some things very difficult to use the other hand!!
Heal well[/quote]
So far so good, scoots - getting an x-ray on friday to find out if the cast comes off and can be replaced with a brace.
As far as lifting, this is what I’ve managed:
Saturday 12.5
safety bar squat 5x10, 115/115/115/135/135
Tuesday 12.8
SSB work up to 225x2
cluster sets 3 x 7/7/5 x 205
4-4-3-3-2-2-1-1 x 145
1db bench 3x10, 35
left tricep 3x20
Thursday 12.10
SSB 2x5 135
1db snatch 3x5, 30/35/40
v-squat 3x10, 1min 185
triceps x 50
1-arm band press 3x10
Saturday 12.12
1db snatch 4x3, 40/45/50/55
ssb 185/200/210
3x10, 1 min, 155
db bench 3x10
Monday 12.14
SSB work up to 245x2
clusters 3x5/5/4 x 220
5-4-3-2-1 x 160 (10-15sec between sets)
triceps x 100
Wednesday 12.16
1db snatch 3x5, 40/42/45
SSB 3x5 145
v-squat 3x10 1 min, 195
1arm band press, 3x10
1arm band triceps, 50 reps
Haven’t posted in a bit, but hand has been in good shape for a while and numbers are starting to come back up.
Going to be more of a regular poster now that I’m on a mission to get my lifts back to pre-broken hand numbers.
sunday 2/14:
squat 3x10 (155), 1 min rest
Monday 2/15:
bench 5x85, 3x100, 1x110 full pause
bench 4x12 (70)
incline 3x12 (60)
Hammer row 3x12 (80)
2db row 3x12 (27)
bw row 3x12
db military press 5xburn (20s)
triceps 10x20 (80)
Thursday 2/18:
deadlift 3x5, 305
military press 5x50, 3x60, 2x70
bench 4x10 (80)
incline 3x10 (70)
hammer row 3x10 (90)
2db row 3x10 (30s)
db shoulder press 5xburn (22.5s)
triceps 10x15 (85)
Friday 2/19
squat 5x10 (120)