[mschatz]

10/23/06

What a difference a rest makes. I had tweaked my back last week and decided to give myself a couple days for that and a couple other nagging sprains and tweaks to heal. So, really the only thing i did for the last 4-5 days was eat a lot and sleep a lot. I did a little bit of grip work on my COC's over the weekend and went on a kickass hike, but other than that, nothing physical. Today was Pull day

Warmup consisting of treadmill, speed/ladder drills, and some core drills
Deadlift 135/6 225/3 315/1 370/1 405/1 (all w/o the use of straps. the gripper work is really paying off. While the 405 is only a 5 lb pr, i was very proud of this lift as it was great form and went off smoothly, whereas my last PR was hideous)
Shrugs 225/12 275/10 295/8
C + 1 jerk 135/3 185/1 205/1
CHINS 2 x 12
Stretch

[mschatz]

10/25/06

Warmup
Back Squats 135/8 225/5 275/3 295/3
OHS 135/6 155/6 175/4
SLD 135/6 225/4 245/4
Step ups 135/10 x 3
Core/Stretch

[mschatz]

10/27/06

Bench Press 135/12 170/17 205/3 225/3
Dips 60/6 + 4 x 3
PP 135/5 155/1 175/1 185/1
Plyos/speed drills
stretch

[mschatz]

11/2/06

DL 135/8 225/5 315/1 395/1 410/1 315/3
Shrugs 315/12 x 3
Clean Row 135/10 x 3
Core/stretch

[mschatz]

11/3/6

OHS 95/6 115/6 135/9
BP 135/15 205/5 225/4 205/5 185/5 135/10 DE
Dips 1/20 1/30 1/12
Plyos
stretch

[mschatz]

11/6

Clean + 1 Jerk 135/3 185/1 205/1 225/1
Cleans 205/2

Shrugs 225/15 275/12 315/8
Rows 135/12 x 3
CHINS 1/10
Core/stretch

[mschatz]

11/8/06

OH Squat 95/8 115/6 135/20
DL 225/5 315/1 405/1

http://www.youtube.com/watch?v=EqKNHxnaYtk

http://www.youtube.com/watch?v=oYSnvtm4K5Q

[fat_wilhelm]

You're routine is nice. There's no fluff in it, whatsoever. It's not surprising that you've been making good gains off of it.

[mschatz]

Originally Posted by fat_wilhelm

You're routine is nice. There's no fluff in it, whatsoever. It's not surprising that you've been making good gains off of it.

Thanks. The main reason for the lack of fluff is that i lift on my lunch break, so all workouts are 45 minutes - hr. seems to be working well though...

11/9/2006

Took the day off from work. and tomorow cause i needs me a break. Instead of driving to the gym i changed it up and ran stadiums. calves are frikken sore today (friday)

1/2 mile warmup

Long stadium set down to 204's. (local SC beach - good surf spot that a huge staircase leads to the beach (204 steps) broken into 10-15 steps, the str8 away, then another set of stairs, etc)

3 sets explosive sprints up stairs, then light pace on straight away. owww. oww. owww
1 set hitting every step i/o skipping one - concentrating on quick footwork
1 set 1 leg hops concentrating on quick hops and staying on the ground for as little time as pssible. switch legs each set of stairs. sprinted up the last 3 sets

pretty sure im dying

rested x 2

grip work with my COC 1 and 2 - almost closing that #2

[mschatz]

Originally Posted by LPF4

Nice lifting.

Question why were you doing so many reps on your first set of bench a few months ago? You kept doing 135 for 20.

Not to critize, but your OHSP is low as compared to your bench. I would assume you should easily be pressed bw. I read somewhere you were having shoulder issues. Can you elaborate on the issues? Mine have gotten better since I started OHSP, but are now starting backing after doing mostly dumbbell seated press.

Bottom line I'd like to approach your numbers someday.

Thanks mang

That 135/20 was used as a warmup set and then i would start my normal working sets

Yeah, i know. My strict OHP sucks the big one. Interestingly enough, i have a pretty good push press. i think its from doing a lot of C + J's and push jerks. I seem to be able to lift pretty solid when i use some leg drive. No problems with my shoulders, i tweaked something a while back, but its all good now. Basically, i just need to quit being such a woman and focus on the weak point (strict OHP).

Your numbers are coming along well