[JPC]

7/17/08

I took my projected max from my last workout and took a little bit off to be conservative(I want to hit my first max). 380 will be the goal for squats, 155 for power snatch. So today I work up to 80%.

Back Squat, 190x5, 230x4, 265x3,285x3, 303.75x7*
Power Snatch, 80x5, 95x4, 110x3, 115x2, 123.75x6*

5 rounds in 12:48 (80 seconds off) of:
25s x 10 each leg, Reverse Lunge
25s x 10, Two Dumbell Swing
10, Ab Wheel Rollouts fron knees

Neck work

7/18/08

Dynamic effort upper body

Bench Press, 137.5 x 5x5 (275 projected max)
Bent Row, 132.5 x 5x5 (265 projected max)

5 rounds in 9:58(55 seconds off) of:
65s x 10 Dumbell Bench Press
130 x 10 Seated Cable Row
45 x 10, Standing Barbell Twist

Rotator, Grip work

[JPC]

7/20/08 DE Lower Body

Front Squat, 147.5 x 5x5 100% effort on each rep
Power Clean, 112.5 x 5x5

5 rounds in 10:00(35 sec off) of:

30 m sprint
10 Vertical Jumps
10 Hanging Leg Raises

Neck work

7/21/08 ME Upper Body

Dip goal is 331.25(total weight)
High Pull Goal is 195

Dip, Assisted x 5, BW x 4, 230 x 3, 250 x 2, 265 x 7*
High Pull, 100 x 5, 115 x 4, 135 x 3, 145 x 2, 156.25 x 7*

5 rounds in 7:44(same time ) of:

25s x 10 Dumbell Curl
40 x 10 Tricep Pushdown
25 x 10 Russian Twist

Rotator, Grip work

[JPC]

7/23/08 ME lower body

Back Squat, 190 x 5, 230 x 4, 265 x 3, 305 x 2, 325 x 1, 342.5 x 3*, 325 x 3, 305 x 3
Power Snatch, 80 x 5, 95 x 4, 110 x 3, 125 x 2, 132.5 x 1, 140 x 1 , 135 x 2,2

I added some backoff sets. I think I'll keep doing that. Dissapointed with the power snatches. The story on these: I used to do them with sloppy form, I would jump my feet way out wide to catch it. I did 155 that way. Then I stopped doing them for a while. This time around I've worked on not jumping my feet out at all. I thought 150 might be doable with this sticter style and that is what my percentages were based on. Well 80% of that was no problem for 5x5, but it seems like they drop off real quick. That one rep with 140 was ugly and I had to press it out. Next time its max time, so I'll just work up to a solid lift in good form and go from there.

5 rounds in 11:33(75 seconds off) of:
25's x 10 each leg, Reverse Lunge
25's x 10, Two Dumbell Swing
10 Ab Wheel Rollouts from knees

Neck work

[JPC]

7/25/08 DE Upper Body

Bench Press, 137.5 x 5x5
Bent Row, 132.5 x 5x5

5 rounds in 9:14(44 seconds off) of:
65's x 10 Dumbell Bench Press
130 x 10 Seated Cable Row
45 x 10 Standing Barbell Twist

Rotator, Grip work

[JPC]

7/28/08
DE Lower Body

Front Squat, 191.25(65%) x 4/4/4/4/4
Power Clean, 146.25(65%) x 4/4/4/4/4

5 rounds in 9:05(55 seconds off) of:
30m sprint
10 x Vertical Jump
10 x Hanging Leg Raise

Neck Work

7/29/08
ME Upper Body

Dip, assisted x 5, 200x4, 230x3, 265x2, 280x1, 298.75x3*, 280x4, 265x6
High Pull, 100x5, 115x4, 135x3, 155x2, 165x1, 175x3*, 165x5, 155x7

5 rounds in 6:50(54 seconds off!) of:
25's x 10 Dumbell Curl
40 x 10 Tricep Pushdown
25 x 10 Russian Twist

Rotator, Grip work

[JPC]

7/31/08 ME Lower Body

Back Squat, 190x5, 230x4, 265x3, 305x2, 340x1, 360x1, 380x1*
Power Snatch, 70x5, 85x4, 100x3, 115x2, 125x1, 135x1*, 140xFail, 137.5xFail

New squat 1RM, and established strict(no jumping feet out, no press out) power snatch 1RM


8/1/08 DE Upper Body

Bench Press, 220(80%)x3/3/3/3/3
Bent Row, 212.5(80%)x3/3/3/3/3

Didn't feel like doing the whole circuit, so I just did one set for max reps of:
25's x 25 Dumbell Curl
140 x 23 Tricep Pushdown
45 x 25 Standing Barbell Twist

[JPC]

8/4/08 DE Lower Body

Front Squat, 236.25(80%)x3/3/3/3/3
Power Clean 180(80%)x3/3/3/3/3

5 rounds in 8:51(14 seconds off) of:
30m Sprint
10 x Vertical Jump
10 x Hanging Leg Raise

Neck work

8/6/08 ME Upper Body

Dip, Assistedx5, BWx4, 230x3, 265x2, 300x1, 315x1, 331.25x1*
High Pull, 100x5, 115x4, 135x3, 155x2, 175x1, 185x1, 195x1, 200x1*

very pleased with the Dip PR

One top set each of:
25'sx20 Dumbell Curl
140x19 Tricep Pushdown
25x20 Russian Twist

Rotator, Grip work

[JPC]

Ok, now Squats, Power Snatch, Dips, and High Pulls are rotated out. The new ME lifts will be Front Squat, Power Clean, Bench Press, Bent Row. DE will be Overhead Press, Chinup, Deadlift, Overhead Squat.

I'm also doing something different with the loading. ME goals will be 90% for 5 sets of 2 the first week, then 95% for 5 singles, then a new max attempt. DE will ramp up through the weeks, 50% for 5x5, 65% for 5x4, 80% for 5x3.

8/8/08 ME Lower Body

Front Squat, 265 x 2/2/2/2/2
Power Clean, 202.5 x 2/2/1/1/0 ...it looks like I overestimated the cleans with the new style like I did the snatches...

5 rounds in 8:07(44 seconds off) of:
30m Sprint
10 x Vertical Jump
10 x Hanging Leg Raise ...really busted ass on this circuit. This time will be hard to beat in the future.

Neck work

8/10/08 DE Upper Body

Overhead Press, 83.75 x 5/5/5/5/5
Chinup, (jumping) x 5/5/5/5/5 ...used jump assitance to approximate a 50% load.

5 rounds in 8:39(50 seconds off) of:
40's x 10 Dumbell OHP
130 x 10 Lat Pulldown
45 x 10 Side Bends w/barbell behind neck

Rotator, Grip work

[JPC]

8/12/08 DE Lower Body

Deadlift, 225 x 5/5/5/5/5
Overhead Squat, 67.5 x 5/5/5/5/5

5 rounds in 8:42(27 seconds off) of:
10 Back Extensions
10 Burpees
10 Roman Chair Situps

Neck work

8/13/08 ME Upper Body

Bench Press, 247.5 x 2/2/2/2/2
Bent Row, 238.75 x 2/2/2/2/2

5 rounds in 8:55(19 seconds off) of:
65's x 10 Dumbell Bench Press
130 x 10 Seated Cable Row
45 x 10 Standing Barbell Twist

Rotator, Grip work

[JPC]

8/19/08 ME Lower Body

Front Squat, 280 x 1/1/1/1/1
Power Clean, 210 x 0/1/1/0/0 ...looks like the 1RM target will be 212.5

5 rounds in 7:42(25 seconds off) of:
30m Sprint
10 x Vertical Jump
10 x Hanging Leg Raise....I took no rest at all between rounds or exercises, so this will be hard to improve upon.

Neck work

8/20/08 DE Upper Body

Overhead Press, 108.75 x 4/4/4/4/4
Chinup, BW x 4/4/4/4/4

5 rounds in 7:59(40 seconds off) of:
40's x 10 Dumbell OHP
130 x 10 Lat Pulldown
45 x 10 Side Bends w/barbell behind neck

Rotator, Grip work