Wednesday, September 29, 2010

SN+P: 4x5 @ 24 kg
C&J: 4x10 @ 2x24kg
Chins: 2x8

Monday, September 27, 2010

C&P: 4x5,10; 2x24kg
FSQ+SN: 4x10 @ 2x16kg
Chins: 2x8

C&P was not fun but I got through it and now I am half way through. Fun shit.

Sunday, September 26, 2010

Felt rough and had a migraine the last two days, so here is Friday's workout today. I will just make certain to get some rest tonight for tomorrow's workout.

SN: 3x10 @ 24kg
FSQ+PP: 3x5 @ 24kg

No chins today since I will be doing them tomorrow.

So far I am feeling pretty darn good about the training. Bodyweight is sitting at 178 right now and holding. The only thing is my shoulders and chest are tighter than normal, that being said I have been using dislocates to ease that and it feels awesome. 190 lbs here I come.

Wednesday, September 22, 2010

SN+P: 3x5 @ 24kg
C&J: 3x10 @ 2x24kg
Chins: 2x7

Monday, September 20, 2010

C&P: 3x5,10; 2x24kg
FSQ+SN: 3x10 @ 2x16kg
Chins: 2x7

The C&P was a bit rough today. I can tell that this adding on another whole set is gonna be tough as hell come later in this plan. Makes me wonder if the 24's were a touch to heavy for this. I will see how I progress and go from there.

Friday, September 17, 2010

SN: 2x10 @ 24kg
FSQ+PP: 2x24kg
Chins: 2x6

Felt good. I know that the volume will start to climb next week so I am enjoying these brief workouts. Might go for a long walk on Sunday with the wife and pups.

Wednesday, September 15, 2010

SN+P: 2x5 @ 24kg
C&J: 2x10 @ 2x24kg
Chins: 2x6

Monday, September 13, 2010

Day 1 of Fast Tens

BW: 173 lbs

C&P: 2x5,10; 2x24kg
SN+FSQ: 2x10; 2x16kg
Chins: 2x6

I was going to use 24's all the way through but I just do not think that I am proficient enough with the double snatches to use that weight. So I am going to be hitting the 16's for all double SN+FSQ days. For the Wed and Fri SN sessions I will be using the 24's. Wed calls for SN+Press, I will just use a single 24kg and do each side separately. Also, all SN's are Half SN because I suck at the cast down.

Friday, September 10, 2010

Just something to get the blood flowing.

HSN: 10L/10R @ 24kg
PP: 2x10 @ 2x24kg
Chin: 12 reps

Thursday, September 9, 2010

H-SN: 5-4-3 @ 12kg (just to loosen up)

Wednesday, September 8, 2010

Bench: 8x135, 5x155, 3x185
SQ: 8x135, 5x155, 3x185
Ex curl: 3x5@ 75

To round out the session I did:

Half-SN: 5-4-3-2-1 @ 24kg

I have come to what I think will be my routine for a bit.

Saturday, September 4, 2010

These are from the Comp.

LC : 9 min @ 2x20kg; 60 reps
SSLC : 4 min @ 32kg; 16r/16l

Made rank in both.