Been Missing

No I have not been missing lifts.. Just posting!

Last week I trained every day at the Wash Sports Club while I was in DC working with a group that helped out with the homeless. I will say sleeping 5 hours a night on an air mattress and eating whatever is around does not help your lifting

Sunday now I begin to get ready for my man Big Mikes meet

My days will look like this

Sun-DE Pulls/Bench accesories

Tues ME Bench/Pulls accesroies

Thur RE Squat and accesories

Fri or Sat depending on schedule accesories

Sunday

Speed Pulls against horizontal mini band 315 10×2

Speed Bench minis 155 10×3

1a SSB Squat 135×5 185×5 225×5

1b Wghtd Pull Ups 3×3-5 50lbs

2a SSB Good AM 3×10 135

2b Chin Ups 3×10

3a SB Leg Raise 3×20

3b Neck Harness 3×20

3c SA Band Push Down 3x30sec

Sun/Tues

Sunday at Pitt

Deads 465 4×1

Bench up to 295 then added 3 board hit 365 then 315×3

1a SSB Back Squat 3×10 185

1b CG Bench 3×10 185

1b Pull Ups 3×10 185

Tues

Snatch 5x1pull x1from hang one from floor 40 kilos then same thing with 50 then 60 kilos for doubles

Deads with bands pulling forward 8×3 295

Cambered Bar Back Squat 3×10 225

Pull Ups for fun

Slow at posting… TOO BUSY :)

Sat at Y

Clean 20×1 175 with alst 10 jerk

Snatch Pulls 6×2 175

heaving Snatch balance 6×3 95

DB Bench 100 x15

Row and pull ups

Tues

Snatch bunch of work at 50 kilos

Sumo deads 505x1x2

405 4×1

Bench Press 5×3 225 with long pause

DB Push Row 3×20 45

1 hour of back work long story as to y

Thur

Cleans 20×1 90 kilos with a jerk too

Deads 385 bunch of singles no belt and conventional

Front Squats 3×10 135

Tues/Thur

Tues

Snatch 50 kilos 10×2

Deads worked up to 505×1 then 405 4×2

Floor Press with fat bar 295 3×1

Pull Ups

Thurs

Push press 8×2 80 kilos 90×1 100×1 easy and smooth so stopped here

Speed Conv Deads 355 10×1

Box Squat with breifs on 355 10×2

1a Close Stance Box Squas 90 kilos 2×5

1b Lat Pull downs 2×10

Cool down song http://www.youtube.com/watch?v=lsbjEEjEgRA&feature=related

Sat/Sun

Sat is my YMCA lift day.

I just have fun

Cleans done ever 20 sec for 20 sets with 165 last ten sets added a push press

Snatch Pulls from high hang 6×2 165

Heaving Snatch Balance 4×6 empty bar

DB Bench 100sx15

Rows row rows

Sunday at Pitt

Speed Deads 335 6×1 4×1 375ish it was in kilos

Buffalo Bar Squat with purple bands

135×5 225×3 added belt 315×1 added suit straps down 365×1 405x1x2 455x1x2 This is probably a PR. Not sure

1a Bench 135×3 225×3 275×2 295×1 275x2x3

1b Between each set of bench 3 RDLs with 265

Pull Ups 3×10

 

 

Thur

Thur

Behind the neck push press 10×2 70 kilos 20 sec rest. I am trying to really focus on speed with my oly lifts this is why the weight is so light

Conv Deads 10×2 385 45 sec rest

Box Squat 335 10×2 45 sec rest

Close stance low box ten second hold at top 5 sec on box 3×5 155 lbs

1a RDL3x10 155

1b Pull Ups 3×10

Sun/Tues

Sunday

Box Squat 425 5×1

Bench Press 275×1 295x1x2 315×1 295×1

Back Squat 3×2 335

Pin Pulls up to 425+doubled green bandx1

Pull Ups

Tues

snatch 10×2 50 kilos 20 sec rest

Sumo Deads 475 4×1

Floor Press Fat bar 295 4×1

Pull Ups

Thur

Push Press 10×2 with one clean for each set 70 kilos 40 sec rest

Conv Deads 365 8×3

Box Squat 10×2 335

Thats all I did and I love it

1/24-2/1

24th

Snatch 4×2 65 kilos

Sumo Deads 465 4×1

Floor Press 285 4×1

Pull Ups and easy accesories

Thursday

everything with 45 sec rest

Push Press 85kilos 8×3

E Deads 335 8×3

Box Squat 315 8×3

1a Pull Ups 3×10

1b Box Front Squat 3×10

Sat Morn

Oerhead Squat 4×6 95-105

Snatch Grip Pulls 6×2 135

Push press 135 5×2 185×1

DB BEnch 100′s x14

Hammer Row 1platex10 2×10 3×10 2×10 1x10x3

Neck

Sunday at Pitt

Cleans 80 kilos 20×1 20sec rest

Buffalo Bar Squats 10×1 345

Bench Press 5×1 285 5×1 295

Pull Ups 3×10

Tues 1/31/2012

Snatch 50 kilos 10×2 30 sec rest

Sumo Deads 455 3×2

Floor Press with axle 295 6×1

1a RDL 3×5 225

1b Pull Ups 3×5

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…