1-12-2012 through 1-23-2012

1-12-2012 through 1-23-2012

This time of the year is very busy for me.

Thur

Push Press 80kilos 4×3 85 4×3 45 sec rest

2 inch elevated deads 335 8×3 45 sec rest

Box Squat 315 8×3 45 sec rest

PULL UPs

Fri

Done at local Y

Overhead squat 4×6

Snatch Grip Pulls 6×2

Hammer Row 4×25

Sunday

Squat Cleans 3×2 85 kilos 2×2 90

back Squat 5×2 315

Bench Press 5×2 265

Tues

Snatch

4×1 65 kilos

Deads 4×1 455

Floor Press 4×1 295

More Pull ups

Thur

Push Press 8×3 85 kilos 45 sec rest

E Deads 8×3 335 45 sec resst

Box Squat 315 8×3 45 sec rest

Pull Ups and other stuff

Fri at Y

overhead Squat 4×6

Snatch Grip Pull 6×2

DB Bench 100s x14

hammer row 5×10 with pause at top and bottom

Sat (changed days a little)

Squat Cleans 3×2 90 2×2 95

Buffalo Bar Squat 5×2 315

Bench Press 5×2 275

Sunday accesories

fat Gripp Pull Ups 6×5

1a Fat bar Rows 4×10

1b Fat bar Floor Press 4×10

2a Fat Bar RDL 3×10

2b BW squat 3×10

Grip work…

Sun/Tues

Sun

Squat Cleans 5×2 85 kilos

Back Squat 5×2 315

Mod Grip Bench 5×2 265

1a Pull Ups 5×10

1b Glute ham 5×10

Grip and abs

Tues

Snatch 4×1 65kilos

Sumo Deads 3×1 455

Floor Press 295 4×1

1a RDL w pause 4×5 225

1b Wghtd Pull Ups 5×5 50 lbs

Grip and abs

 

Fri

Push Press 10×2 185

Rev band Bench worked up to 405×1 missed 425

DB Bench 3×10 105

Contrast Pull Ups 4 sets 1 with 70 lbs then 5 BW

Chin Ups 3×10

Banded Push down and neck work

I am weak at Convential Deads

I am weak at Convential Deads

Deads from a 2 inch defecit worked up to 405×1 was doing triple but 1 killed me

Front Squat with light band set up 10×2 185

Snatch Grip RDL 4×10 185

1a Drop Set Pull Ups 3x8x8

1b Glute Ham 3×10

Did some rope and ab work and some neck

VACA Now back

I trained most days while on vaca but nothing to crazy

Back at it now

Monday Jan 2

Cleans doubles up to 100 kilos

Back Squat sets of 5 up to 315 then 365×1

245 5×3

Glute ham 3×10

Pull Ups 5×10

Battle ropes off glute ahm 30 sec 20 sec 10 sec

Tues Bench

Bench 135×5 185×5 225×5 245×5 265×5 275x2x5

1a Glose Grip Floor Press 135×10 155×10 175×10 185×10 135×20

1b Pull Ups +40lbs 4×5 BW x10

2a Push press 3×3 135

2b E Rwo 3×10

2c Rolling Tri Ext 3×10 35

Did some grip work

Tues-Thur

Tues

Standing over head press 4 warm up sets then 3×5 155

Fat Bar bench up to 245×10

DB INC 3×10 75

Fat grip pull ups 4×5

chin ups 3×10

Tri work

Wed

Complex on call 3x1min

1a Rope 3x30sec

1b Treadmill 3x30sec

1c Plank 3x30sec

Thur

Cleans bunch of doubles last set at 100 kilos

C Bar back Squat up to 315×4 all sets of 5 hit the rack on last rep therefor 4

Fat Bar deads up to 405×1 hands hurt

Power runner 3x30sec

C Baqr Good Am 3×10 135

Abs

Meet and Monday

So I went into this last meet feeling strong and ready.

Openers were 405 bench and 510 dead hit both smooth last week. Goals were 450/550 at 181

bench warm ups felt great 365 was last rep

First attempt bad all around 405×1 of the slowest reps ever. Shirt was way off, bad grip on the bar and once I locked out the judge kept screaming lock it out for about 2 weeks. Tired from this. Never recovered

Attempt 2 420 hit face savers on one side adjusted in mid rep but could not finish

Attempt 3 Just didnt get it.

Deads

Warm ups felt good.

First attempt 510 felt good not great. Little slow at the top Goal was to go 525/550

2nd Bad rep bad set up

3rd much like bench bad rep missed.

All in all I learned alot. First I think I backed off too soon on my training. Second warm ups can be deceiving.

Monday

Snatch

5×2 135

Front squat with bands 10×2 135+light bands super setted with a hurdle jump

Conv Deads off 2 inch platform 135×10 225×10 335×10

After this we did some sledgehammer, Grip, kb and bicep work

 

Thur/Fri

Thur

Deads against chains up to 405+6 chains

Back Squat 135×5 185×5 225×5 275×5 315×5

Ater this I just hit some extra stuff

Fri

Bench with short bands

185 6×3 205×1 225×1 245×1

added 4 board 275×1 295×1 315×1 335×1 short bands were still on

Floor Press 135×5 185×5 225×5 245×5 225 2×3

Pull Ups BWx3 20 lbsx3 40×3 60×3 80×3 60×3 40×3 20×3

Chins 3×10

Then some extra

Shirt work

Shirt work

worked up to 405×1 off 1 board. This was much smoother than last week.

Then I hit 435×1 4board

tri death 225×1 but someone screwed the boards up!

Jumped in with some extra guys 3×10 sec BB Bench 165 12 reps per set

E Row rev Grip 3×10

Manual Neck 1×10

Did some band pressing and band rows too.

Wed is light conditioning!

 

Sunday at Pitt

Trained at Pitt with some friends down there

Deads worked up to 510×1

Front Squats 135×3 175×3 205×3 225×3 265×2 245×3 225×3

1a hammer low row 3×8

1b Pull Ups 3×8

Abs