9/24/10
Snatch with 2sec pause @ knees:
-up to 70kg 2x4
—easy, 
Back Squats (end of week 5 of Russian BS Routine)
-115kg 2x6
—hard… the joints in my lower back don’t bother me anymore. But the spinal erectors on the lower left side started to bother me like hell again today.
Swingin my legs side to side 'n shit while haning on the pull-up bar:
-many
Stretch… and ice that lower back with cold bottle of Stoli from my frige (no I didn’t drink)
9/25/10
Snatch - heavy single - 225x1, 245x0, 245x1
C&J - heavy single - 275x1, 285x1
Front Squat - heavy single - 315 (PR!)
Broad jump - 232cm
Video to come.
9/27/10
2-pos Snatch - 80% x 3 sets - 200 lbs
Snatch Pull - 100% x 3 x 3 - 250 lbs
Snatch Push Prs - 5, 4, 3, 2, 1 - 175/185/195/205/215
Back ext - 2x10 - +10 lbs
Abs - 50 reps
9/27/10
Big day today, this is week 6 (last) of the Russian Back Squat Routine…
Back Squat:
-305lbs (138.6kg) 2reps… PR, 138kg was my old Max.
-315lbs (143.18kg) 2x2
–Oh Muthafucking YEAH!!! 3 wheels!!! about time
Pull ups:
-12reps
Chin-ups …+… Dips
-5reps, 15sec hold on the last…8reps x3
[quote]PB Andy wrote:
looking strong there man… that front squat didn’t look too hard.
Yeah man, I think I’m ready 335.
9/28/10
Back Squat - 75% x 5 x 5 - 285
Front Squat - 75% x 3 x 5 - 235
Chins - BW + 15 - 20 total (5/5/3/5/2)
Knees to elbows - 50 reps
Jump rope - about 10 mins intermittently
9/29/10
2-pos Clean - 80% x 3 sets - 230 lbs
Clean Pull - 100% x 3 x 3 - 285 lbs
Rack jerk, be. neck - some heavy singles - 265/275/285. I think I can do 305 easily but I’ll wait for that.
RDL - 3 x 6 - 185/205/225
Front/side planks - 2 sets
Band pull aparts - 3x15-20
9/29/10
High Hang Clean: (like in coach glenn’s videos)
-up to 90kg 2x3
–easy… except my left palm kept cramping up since my elbows were not rising high fast enough.
Back Squats:
-up to 115kg 6x2
–easy
that’s it for today…
9/30/10
Ring pull-ups + push ups:
…5-8reps…20reps
x6
Dumbbell Curls:
-40lb 5x3
Dumbbell curls sitting on the incline bench:
-20lbs 8x3
Abs on the Glute Ham Raise:
-bw …20reps
-bw +5lbs…12reps
-bw +5lbs…15reps
27/09/2010 : Both
Dynamic warm ups
Power Snatch
bar work
40 x 3
50 x 3
60 x 2
70 x 1
80 x 1
90 x 1
95 x 1
100 x 1 : deeper then PS
80 x 1
90 x 1
100 x 0 lol
Power Clean & Split Jerk
bar work
50 x 2
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
Wide Grip Pull ups
x17 reps! booyah! +3reps PB also WTF @ me pulling to right more…12yrs of Tennis will do that…
Wide Grip Pull ups: Pull to left wrist
x8reps : I’m going to do this every session only pulling ot my left wrist to even up my back a bit more!
Decline sit ups
x30 reps
28/09/2010
Warm ups
Wide Grip Pull ups : flat bar
x18
29/09/2010 : Both
Dynamic warm ups
Power Snatch
bar work
40 x 3
50 x 3
60 x 2
70 x 1
80 x 1
90 x 1
95 x 1
100 x 1 : better
PowerClean and Split Jerk
bar work
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1
Wide Grip Pull ups
x16reps
Inverse rows
70 x 12
70 x 12
70 x 15
Bicep curls
50 x 3
30 x 8
30 x 8
30 x 8
30 x 8
Reverse Hypers
x12
x12
x12
30/09/2010
Wide Grip Pull ups
x17
Lat pull downs
55 x 12
50 x 12
45 x 12
40 x 12
Koing
10/1/10
Front Squat - 80% x 3 x 6 - 255 lbs. Way harder than it should have been.
Back Squat - 70% x 3 x 6 - 260 lbs
Prowler - some sets w/ 90 lbs
10/1/10
Last day of the Russian Back Squat Cycle:
Back Squat:
-started out feeling not in tip-top shape, but I had my milk with me and my ipod with RATM & Slayer 
-once I got to 315lbs it was GO TIME:
325lbs
330lbs (150kg)
Oh yeah…
…set of pull ups to finish the day off
10/2/10
Snatch - max
225 x 1
245 x 1
255 x 0,0,0
C&J - max
275 x 1
285 x 1
295 x 0,0,0
Need to fix some snatch technique issues when I get heavy on them. For the C&J, each jerk was very close, I should have it next week.
The coach told us an interesting story about how he use to do pulls for 4 hours, 30 sets and 20 reps hahahahha.
[quote]PB Andy wrote:
Curls?!? WTF Neo! Traitor, lol.
TUESDAY
C&J - heavy single - 280 lbs, caught 280 higher than usual but there was so much power in there that it didn’t matter! Think I’m ready for 290 soon.
Squat - 81% x 3 x 10 - 300 lbs. This was a bitch as usual.
Push Press - 81% x 5 x 5 - 165 lbs. First 2 sets were sluggish, last 3 were much more explosive.
Bike ride home = hard. Fuckin’ squats.[/quote]
Curls? You mean Soviet Elbow Bends. The Russians used to (prolly still do) use curls to help prevent elbow injuries. Makes sense too… we use the crap out of the triceps… and if our biceps aren’t nearly as strong as the triceps it can put pressure on the elbow and injure it. The Russians did a lot of research on it, albeit back when the Press was still contested, but it still stands today IMO.
I was just joking lol, I do chins and curls every now and then (mostly chins). But Soviet Elbow Bends, that’s funny.
10/4/10
Barski Snatch - 75% x 3 x 3 - 190 lbs
Snatch Pulls - 100%+5kg x 2 x 3 - 260 lbs
Snatch Push Prs - 5, 4, 3, 2, 1 - 180/190/200/210/220
Back Ext - 3x10
Ankle-grab sit-ups - 3x20
[quote]PB Andy wrote:
10/4/10
Barski Snatch - 75% x 3 x 3 - 190 lbs
…[/quote]
wtf is this???
10/4/10
So I was really exited about my back squat PRs that I decided to max out again on 10/6/10… so today I did a heavy work set.
-Back Squat: 315lbs 2x5
—heavy as hell
Pull ups:
-13 (some kipping at the end), 8reps
That’s it…