9-30-09

Bench: 5x155, 4x185, 3x195, 2x4 @ 185
Dead: 5x225, 3x425, 2x10 @ 225
Chins: 3x8 @ 20

9-28-09

Snatch: @ 24 kg; 20/20 2:00 min, rest 2 min, 20/20 2:00 min
FSQ/OH Press & Hold: 2x24 kg; 5 reps/ 5 sec; 4 reps/4 sec; 3 reps/3 sec
Pumps: 30 reps

Hang Clean: 2x3 @ 155, 2x3 @ 165, 2x3 @ 155
Row: 6x5@ 100
French Press: 3x8 @ 80
Rack pull: 5x225, 4x315, 3x405, 2x425, 3x405, 4x315, 5x225

9-22-09

Yoga: 20 mins
GTG: Chins and pushups

Weekend:
Wake up:
Abz of Yellowcake: @ 32 kg
Bent back SLDL: 20 reps
Side bends: 20 reps ea side
Back bends: 10 reps

Later at the in-laws:
Swings: 50 reps @ 24 kg
Snatch: 50 reps; 25L/25R @ 24 kg
Swings: 50 reps @ 24 kg
Dips: 30 reps @ bw
Chins: 30 reps @ bw

Today:
Bench: 5x155, 4x185, 3x195, 2x200, 4x185
FSQ: 5x155, 4x185, 3x200, 4x185, 5x155
Pwr curls: 5x5 @ 125

Hang clean: 2x3 @ 155, 1x3@ 160, 1x3 @ 165, 2x3 @ 155
Row: 6x4 @ 100
French press: 3x8 @ 70
Rack pulls: 3x225, 3x315, 2x405, 2x425, 3x 315 , 3x225

FSQ: 5X135, 4X185, 3X195,4X185, 5X135
Bench: 5x135, 4x185, 3x190, 2x195, 4x185
Pwr curl: 5x6@ 125

9/13/09:
30 mile ride; 16.5 avg

Hang clean: 2x3 @ 155, 2x3 @ 160, 2x3 @ 155
Row: 6x3 @ 100
French press: 3x7 @ 70
Rack pulls: 3x225, 3x315, 2x410, 3x315, 3x225

9-8-09

Bench: 3x5 @ 190
FSQ: 5x135, 4x155, 3x190, 4x155, 5x135
Pwr Curl: 5x5 125

Bench left my shoulder feeling great, so far so good. I am already gaining a bit of density from the barbell movements and my GS work is still feeling like I have not lost anything, which is the goal. I think that once this strength cycle is over with the GS training is gonna be stepped up a notch.

9-7-09

2 rounds of:
Clean: 2 min @ 2x16 kg
OAS: 4 min @ 16 kg
Psuedo PU: 5 reps
Chins: 5 reps

Followed by:
Swings: 30 reps @ 32 kg
Daily Dozen
Round Back Deads: 20 reps @ 32 kg

9/4/09

OACJ: 15R/15L @ 32 kg
OAS: 20R/20L @ 24 kg
Swings: 25R/25L @ 24 kg
Chins: 25 reps

hang clean: 6x3 @ 155
row: 6x3 @ 100
frnech press: 3x6 @ 70
rack pull: 2x225, 2@315,1x405, 2@315, 2x225

8-31-09

Bench: 3x5 @ 190
FSQ: 6x3 @ 185
Pwr curl: 5x5 @ 125 lbs