Snatch (with 2 second pause below knee):
-50 kg x 3
-60 x 3
-70 x 2
-75 x 2,2,2
Snatch Pull:
-85 kg x 3
-95 x 2,2,2
Deadlift:
-165 kg x 1,5,5,5
Glute Bridge:
-2x10 (each side)
11/11/10
3-position Clean + jerk - 6-8 sets including warm-ups, ramp to a moderate weight
95lbs x 3
135 x 3
155 x 3
175 x 3
195 x 3, was going to move on to 205 x 3 for one last set, but I had no chalk and my grip was giving out on this heavy of a weight. So I called it.
Clean Pulls - 3 x 3 medium weight - 260 lbs
RDLs - 3 x 10 - 95/115/135
Chins - 25 reps
11/10/10
[quote]cloystreng wrote:
Snatch (with 2 second pause below knee):
-50 kg x 3
-60 x 3
-70 x 2
-75 x 2,2,2
Snatch Pull:
-85 kg x 3
-95 x 2,2,2
Deadlift:
-165 kg x 1,5,5,5
Glute Bridge:
-2x10 (each side)
[/quote]
gotta put the dates man
11/12/10 Friday
Snatch:
-60 kg x 1
-70 x 1
-75 x 1
-79 x miss, miss, 1
-85 x miss, miss
Clean and Jerk:
-70 kg x 1
-79 x 1
-90 x 1
-95 x 1
-100 x 1
-105 x 1
-110 x 1
-112.3 x 1 (PR)
-115 x miss, miss
Cable Belly Press & Roman Chair Situp Superset:
-[80 x 10 & 15] x 2
Notes:
-Clean and Jerk PR!
11/12/10
Awesome lifting in deed cloy,
Snatch:
-up to 80kg
-tried 85kg 0,0,
—meh position was good, but for some reason the speed just wasn’t there
-down to 70kg 2reps,
Front Squat:
-up to 265lbs 1X5
1arm Dumbell Curls
-35lb x5
-40lb x5, tiny hip drive
-45lb x5, lil hip drive
-50lb x5, lil hip drive and leg drop 
Stretch out…
265kg front squat neo… DAMN!!! lol
[quote]PB Andy wrote:
265kg front squat neo… DAMN!!! lol[/quote]
got carried away on that one… fixed it.
[quote]PB Andy wrote:
265kg front squat neo… DAMN!!! lol[/quote]
For FIVE. Makes Dabaya’s 200x5 look like newbie weight:
been lurking this thread, maybe i’ll start posting too, good motivation
today
C&J
2x2x70
1x80
1x90
1x95
0x100, i have jerked this, didnt do enough warm ups today…
clean
1x105
1x110
1x115, PR!!
0x120, very very close miss
back squat
3x110
3x125
3x135
3x140
3x145
then some bodybuilding back work
Good lifting today
11/13/10
Snatch - medium single - 100kg
C&J - medium single - 120kg
Front squat - heavy single - 145kg x 1, 150kg x 0… Got 145 though, PR!!!
[quote]PB Andy wrote:
Good lifting today
11/13/10
…
Front squat - heavy single - 145kg x 1, 150kg x 0… Got 145 though, PR!!![/quote]
kick ass
11/13/10
Running for 2.5miles,
11/14/10
Back Squat:
-up to 315lbs 1x6
AbWheel + Chin-up:
…10…5… x7
Quick stretch
snatch
2x3x40
2x45
1x50
1x55
3x1x60
5x2x50
spilt jerk from rack
2x50
2x70
2x75
2x80
2x2x85
press
5x5x45
nice and easy
11/13/10
Squat:
-135 x 5
-185 x 5
-225 x 5
-280 lbs x 5,5,5
Bench Press:
-185 x 5
-220 lbs x 5,5,5
Chins:
-65 lbs x 5,5,5
Notes:
-almost tripped on the last rep of set 1 squats
-felt squats in my back, lower right side, a lot. Thats gonna be sore, I might not want to deadlift on Wednesday
-chins were difficult, depending on how I feel I may only add 2.5 lbs next workout
11/15/10
Front Squat - 75% x 3 x 10 - 240 lbs
Back Squat - 75% x 3 x 3 - 280 lbs
10 Push-ups / 10 Ankle-grab Sit-ups - 5 rounds, as fast as possible
11/15/10
Jump Rope:
-30mins total (with breaks
—the left ankle is weaker than the right, and was hurting more. So I had to make sure when doing 1-legged jumps not to do too many with the right leg.
Ring Push ups + Chin ups:
…6…+…5… x7
Ring Chin ups + Abz on the Glute-Ham raise:
…5…+…15 x2
…5…+…15 + 5lbs behind the head. x2
General stretching of the shoulders with the rings.
–the right shoulder is bad.
11/15/10
Snatch:
Work up to 175 and miss it a bunch. I just cannot seem to keep the bar balanced overhead.
Clean and Jerk
175 x 2
185 x 1
195 x 1
205 x 1
215 x 1
225 x 0 missed jerk
Jerks are starting to feel more solid overhead. I missed the 225 more out of laziness than anything.
Back to snatch…
155 x 1, 1, 1, 1, 1
165 x 1, 1, 0
Front Squats
165 x 5, 5, 5, 5
Easy weight. I was tired and no racks were open so had to power clean the weight each time.
Dragon Flags:
8, 6, 6
Ab Wheel:
15, 12, 10, 10
Shoulder health stuff.
11/15/10
Clean (2 sec pause below knee):
-70 kg x 2
-79 x 2
-84 x 2
-90 x 2
-95 x 4 x 2
Clean Pull:
-110 kg x 3
-120 x 3 x 2
Jerk from Rack:
-60 kg x 3
-70 x 2
-75 x 2
-80 x 3 x 2
Pullup & Roman Chair Situp Superset:
-[8,9,10 & 15,15,15] x 3
Notes:
-slow today on the cleans and pulls
-legs tired
-right lower back still hurts a bit, but not so bad
-gotta bend the back knee on jerks
-still heavy despite bad form so not a bad day
-chins on rings
clean+front squat+jerk (1/1/1)
2x70
2x75
2x80
3x2x85
power clean
3x90
3x95
back squat
5x100
5x110
5x120
5x125
dumbell rows and lowrows
2-position Snatch (floor, mid-thigh) - 75% x 2 x 5 - 85kg
Snatch Pulls - 90% x 3 x 2 - 105kg; 95% x 3 - 115kg
Snatch Push Press - 5, 4, 3, 3, 3 reps - 80/90/100/105/110kg
Box jumps - 20 total
Chins - 20 total
Some abs
11/16/10
Did not get to take the nap I wanted/needed before lifting…
Hang Cleans:
-up to 95kg 2reps… solid
-up to 100kg 0,0,0…wtf?? I would catch it, but I would fall forward
-down to 90kg, 1,0… ahh fuck, somehow i can’t keep tight anymore
Hang Pull+Pull+Clean:
-with 70kg 6sets.
Front Squats:
-up to 275lbs 1,1,0
-down to 235lbs 1,1,1,3
Stretch out…