Wednesday: Hang Clean and Press
65X5
95X5
105X5
135X3
150X 2/2 /1/1/1/1/1/1
11X Pull ups
The last work set turned into doubles and six singles. The Press is starting to feel heavy, this means it’s time for singles. This will be switched into the Clean and Jerk. Next week more heavy singles!
I have been finding the holes in my diet…Time to fix that 
Thursday: Hang Snatch
65X5
95X3
85% = 115X1
95% = 125X1
100 %= 135X1 PR! PR! PR!
12X pull ups
5/5 Inverted Rows
PR today!
Done, I was able to nail the 135’s with proper form. I have muscled this weight up before. This time after working on my technique, it seemed almost effortless going up. I had to drop a little lower than usual. I felt pretty fast and strong.
I also tried a new movement Inverted Rows; the Smith Machine has its uses.
Friday: Back Squats
8X95
8X135
8X155
3X8X185
11X Wide Pull-ups
Eights! That was a great workout. Next week…9’s!
Monday Deadlifts
5X135
5X185
5X225
5X275
5X315
85% 3X335
95% 1X375
100% 1X395 PR! PR! PR!
Did I mention PR?!
I feel F-ing great
As planned, soon it will be time for 405’s
Tuesday: Incline Bench Press 5/3/1
40% 95X5
50% 115X5
60% 135X16
3X10X55 BB Curls
10/5 Dips
Soon it will be time to move on to the flat bench press.
Wednesday Hang Clean and Press
65X5
95X5
75% 115X4
85% 135X3
95% 145X2
100% 155X7 Singles
10X Pull ups
Bring the Rain! That was one some cool training, BW!
Thursday: Snatch
65X5
95X3
115X1
125X3 Singles
3X6X95 Hang Snatch High Pulls
10X Pull ups
Overall good training day, though I seem to be lacking some energy, maybe I need more food. Also, it’s difficult to be focused with other people around you, especially when they are not paying attention to their surroundings.
Friday: Back Squats
9X95
9X135
9X155
3X9X185
All 9’s today, the high rep squats are great for conditioning. It feels nice having more time under the bar. I did some foam rolling in between sets to help start the recovery process. Soon it will be time to increase the weight.
Next week will be 10’s!
Tuesday: Incline Bench Press 5/3/1 (220X1RM) 01/19/10
65% 145X5
75% 165X5
85% 185X4 Dang!
3X10X55 BB Curls
20/10 Dips
That was a nice 3 day recovery break…which may explain why the last set was 4. I think it’s time for higher reps for a change. The curls and dips are a nice assistance
Tuesday: Incline Bench Press 5/3/1 01/26/10
70% 155X3
80% 175X3
90% 200X1 Single
3X10 Oly bar curls
11X start 10X end set pull ups
I’ m back to training after taking a week off for recovery. I felt like I had lost a little strength but overall I felt great. It’s time to change the tempo.
Wednesday: Clean and Press
65X5
95X5
115X3
135X2
155X1
160X3 Singles
6X Pull ups + Leg Raises Combo
That was one cool workout; it feels good to push yourself. I tried a new movement a pull up followed by a leg raise, thats one rep, cool. The nutrition is about to get dialed in once again.
Overall that was a successful planned recovery week.
Thursday: Back Squats
10X95
10X135
10X155
3X10X185
11X Pull ups end set
It’s all about focus and above all else attitude, 10’s done. What’s next? Increase the weight of course
Friday: Deadlifts
3X135
3X185
3X225
3X275
75% 5X315
85% 3X345
90% 365X2 Singles
Using % to calculate a projected PR. 405’s you will be owned! I did not go overboard, I still had plenty of fuel in the tank.
Monday: Back Squats
10X95
10X135
10X155
10X185
10X195
12X Pull ups end set
Next time add another set, same weight. This has been great for conditioning. I felt great and strong. It was a nice relaxing weekend
Tuesday: Incline Bench Press 5/3/1 (220X1RM) 02/02/10
75% 165X5
85% 185X1
90% 195X3 Singles
3X10X55 Oly BB curls
20X Dips
6X end set pull ups
That was a pretty good training session.
Wednesday: Clean and Press 2/03/10
65X5
95X5
115X2
135X2
145X1
155X1
165X3 Singles
Thursday: Snatch
65X3
95X2
115X2
125X2 Singles
Friday: Deadlifts
5X135
5X185
5X225
5X275
75% 5X315
85% 3X345
90% 1X365 Mixed Grip Single
Monday: Back Squats 02/08/10
10X95
10X135
10X155
10X195
10X195
11X Pull ups end set
It feels good to Squat!
Tuesday: Incline Bench Press 5/3/1 (220X1RM) Rain.
40% 95X10
50% 115X5
60% 135X15
3X10X55 Oly BB curls
20X Dips
6X end set pull ups
That was a great upper body workout. It’s time to change things up a bit.