Friday, March 9, 2012
BodyweightL 213.2
Power Snatch: 45 (3x3), 65 (2x3), 95 (2x2), 115x1, 125x1,135x1, 145x1, 155x1, 165x1, 179x1
Squat: 45x5, 95x5, 135x3, 185x3, 225x2, 275x2, 315x2
Bench Press: 45x5, 95x5, 135x5, 185x2, 205x2, 225x2
Great to have you here Charles, big fan of your work. Keep up the lifting brother!
PS - Miss your wit and insights on Iron Radio, any plans to make an appearance in the future?
Monday, March 12, 2012
Bodyweight: 212.4
Squat: 45 (2x5), 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 340x3
Bench Press: 45x5, 95x5, 135x5, 185x3, 205x3, 225x3
Notes: Experienced a slight pull to left adductor/hamstring on eccentric phases of 2nd rep with 340, otherwise I might have attempted 4-5 reps with it. Should heal in 2-3 days. Bench solid as well, pec strain seems to be gone.
Thursday, March 15, 2012
Bodyweight: 214.2
Power Clean & Jerk: 45 (3x3), 65 (2x3), 95x3, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1,175x1, 185x1, 195x1, 200x1 (Video below)
Notes: I can still feel my hamstring pull just a bit but it’s much better. Light/moderate left wrist pain inside of thumb on warm-ups, but it then disappeared. Also felt a barely discernible “pinch” in left anterior shoulder on early jerk warmups. After that everything was completely comfortable.
Todays 91kg jerk was more solid than last week’s 85kg jerk- working on getting and staying relaxed when bar is on shoulders, and also trying to economize my dip. Looking at the vid, I see that my elbows are softer than what it felt like- gotta work on lockout. I consider it VERY significant that these relatively heavy jerks aren’t causing any shoulder pain, and intuitively, I think bench pressing has contributed to that.
Saturday, March 17, 2012
Bodyweight: 211.2
Squat: 45 (2x5), 95x5, 135x5, 185x5, 223x3, 273x1, 317x1, 347x1, 372x1, 403x1 (Video below)
Notes: Lifetime absolute and relative strength PR.
Sunday, March 18, 2012
Bodyweight: 212.8
Bench Press: 56 (2x5), 95x5, 135x5, 135x1, 185 (2x1), 205x1, 225x1, 240x1, 250x1 257.5 (2x0)
Notes: 250 saw solid but very hard. 257.5 came off the chest both times, very close but not quite.
Wednesday, March 21, 2012
Bodyweight: 212
Deadlift: 135 (3x3), 185x3, 225x3, 225x2, 275x1, 315x1, 365x1, 405x1, 440x1, 475x1 (Video below)
Saturday, March 24, 2012
BodyweightL 213
Bench Press: 45 (2x5), 95x5, 135x5, 185x3, 205x2, 225x1, 240x1, 250x1
Sunday, March 25, 2012
Bodyweight: 211.8
Squat: 45 (2x5), 95 (2x5), 135x5, 185x3, 225x1, 275x1, 315x1, 345x2
Notes: My last heavy squat session (and likely last squat session period) before the 4/1/12 meet. Felt heavier than I wanted, but that always happens the week before a meet, plus I was super-tired. Everything seems to be on track…
Thursday, March 29, 2012
Bodyweight: 212
Power Clean & Jerk: 45 (2x3), 65 (2x3), 95 (2x2), 115x1, 135x1, 165x1, 185x1, 205x1 (Video below)
Bench Press: 45x5, 95x5, 135x3, 185x1, 205x1
Notes: Last workout before April 1st powerlifting meet. No pain or discomfort on C&J’s at all - very good sign
April 1, 2012
100% Raw federation Regional Championships, Prescott Arizona
This meet capped off 6 months (September 29, 2011 - March 28, 2012) of solid training for me, Won the meet by coefficient, went 9 for 9, no red lights, no injuries, Finished with a 1156 total, with a 402 squat, 253 bench, and 501 deadlift, competing in the 220 class, age 50-54 category.
My best training lifts leading up to this meet were a 403 squat, 255 bench, and 475 pull. Videos of my 3rd attempts below.
Starting a version of Jim Wendler’s 5/3/1 on April 9th, leading up to the 100% Raw Federation’s American Championships on June 23 in Cottonwood AZ. After that, back to weightlifting - the American Master’s Championships in Monrovia CA in mid-November.
I’ll post a graphic of my 5/3/1 schedule along with goals, etc., shortly…
5/3/1 Schedule
Here’s my next program â?? feeling the need for a bit more diversity for the interested of better body comp, conditioning, and addressing weak areas. Still tinkering with this, but it’ll be pretty close to what I’ve got outlined below:
Monday, April 2, 2012
Bodyweight: 212.8
Dumbbell Bench Press: 50x10, 70x10, 90 (5x10)
Notes: Just “breaking in” this movement to prevent excessive sorriness when I add it into the schedule next week. Quick and easy…
Great job Sunday Charles, it was great to meet you and talk to you for a bit afterwards, and hearing your bit on “meet day nutrition” being a hot dog. Awesome.
Might catch you at the next meet in June
Jason
Thanks Jason, great to meet you this weekend. Yeah I saw lots of people chugging honey which I don’t exactly get, but I figure I have enough body fat to provide energy for a day’s worth of lifting anyway 
[quote]inkaddict wrote:
Great job Sunday Charles, it was great to meet you and talk to you for a bit afterwards, and hearing your bit on “meet day nutrition” being a hot dog. Awesome.
Might catch you at the next meet in June
Jason[/quote]
Wednesday, April 4, 2012
Bodyweight: 211.6
TRX Row: 211.6 (5x5)
Friday, April 6, 2012
Bodyweight: 211.4
Chins: 211.4 (5x5)
Sunday April 8, 2011
Bodyweight: 211.2
Power Snatch 45 (2x3) 65 (2x3), 95x3, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 176x0
Squat: 45 (2x5), 95x5, 135x5, 185x3, 225x3, 255x3, 290x3, 325x2
Military Press: 45x10, 65x10, 88x10, 88x8, 88 (2x6)
Notes: First day of 5/3/1. Weights feel heavy
Monday, April 9, 2012
Bodyweight: 208.8
Power Clean & Jerk: 45 (2x3) 65 (2x3) 95x1, 115x1, 135x1, 155x1, 185x1, 210x0, 215x1 (Video Below):
Power Clean: 145x3, 165c3, 185c3
Flat Dumbbell Bench Press: 40x10, 80x10, 100 (5x10)
