Wednesday 12/30/09

Afternoon:

Back squat - 45lbs 2x5, 50lbs 1x5, 75lbs 1x3, 100lbs 1x2, 125lbs 3x5

Press - 45lbs 2x5, 50lbs 1x5, 65lbs 1x3, 80lbs 1x2, 95lbs 3x5

Power clean - 65lbs 3x5, 65lbs 1x3, 70lbs 1x2, 85lbs 5x3

Monday 12/28/09

Afternoon:

Back squat - 45lbs 3x5, 70lbs 1x3, 95lbs 1x2, 120lbs 3x5

Bench press - 45lbs 2x5, 65lbs 1x5, 95lbs 1x3, 120lbs 1x2, 135lbs 3x5

Deadlift - 85lbs 2x5, 125lbs 1x3, 180lbs 1x2, 215lbs 1x5

Monday 12/21/09

Afternoon:

Back squat - 45lbs 2x5, 50lbs 1x5, 80lbs 1x3, 105lbs 1x2, 135lbs 3x5

Press - 45lbs 2x5, 50lbs 1x5, 60lbs 1x3, 75lbs 1x2, 92.5lbs 3x5

Power clean - 65lbs 3x5, 70lbs 1x3, 85lbs 1x2, 105lbs 5x3

Kettlebell swings - 20kg 5x16 on the minute

A few of the later squat reps weren't the best. I would start to move forward just a touch...nothing terrible, but not optimal.

My power clean form was lacking on a lot of the reps. I still have some that are getting caught in the hands and not racked nicely on my shoulders. Time to move down in weight and work on form.

Friday 12/18/09

Afternoon:

Back squat - 45lbs 2x5, 50lbs 1x5, 75lbs 1x3, 100lbs 1x2, 130lbs 3x5

Bench press - 45lbs 2x5, 60lbs 1x5, 85lbs 1x3, 110lbs 1x2, 125lbs 3x5

Deadlift - 75lbs 2x5, 115lbs 1x3, 165lbs 1x2, 195lbs 1x5

Kettlebell swings - 20kg 5x15 on the minute

Wednesday 12/16/09

Afternoon:

Back squat - 45lbs 2x5, 55lbs 1x5, 75lbs 1x3, 100lbs 1x2, 125lbs 3x5

Press - 45lbs 2x5, 55lbs 1x5, 70lbs 1x3, 85lbs 1x2, 100lbs 3x5

Power clean - 65lbs 3x5, 70lbs 1x3, 85lbs 1x2, 100lbs 5x3

Kettlebell swings - 20kg 5x12 on the minute

I hit the press reps, but they were hard reps. I'm going to reset my press back 10% and microload from there.

Everything else is good. My weight is around 210lbs or so right now.

Monday 12/14/09

Afternoon:

Back squat - 45lbs 3x5, 70lbs 1x3, 95lbs 1x2, 120lbs 3x5

Bench press - 45lbs 2x5, 60lbs 1x5, 80lbs 1x3, 105lbs 1x2, 120lbs 3x5

Deadlift - 70lbs 2x5, 110lbs 1x3, 155lbs 1x2, 185lbs 1x5

Kettlebell swings - 20kg 5x10 on the minute

For the start of the new 4 month period I'm repeating my last weights on these lifts. I'm starting with the 20kg bell for my swings and I'll work up to 5x20 again before moving up to the 24kg bell.

Friday 12/11/09

Afternoon:

Back squat - 45lbs 3x5, 70lbs 1x3, 95lbs 1x2, 120lbs 3x5

Press - 45lbs 2x5, 55lbs 1x5, 70lbs 1x3, 85lbs 1x2, 105lbs 1x5, 2x4

Power clean - 55lbs 3x5, 70lbs 1x3, 85lbs 1x2, 105lbs 5x3

Kettlebell swings - 16kg 5x20 on the minute

The last reps of the last 2 sets of the press were the first reps I missed this month. It has been one month and 12 sessions so far. Since I just missed 2 total reps I'm going to repeat this weight (next Wednesday). From this point forward I will be microloading the press with the new 1 1/4 lb plates I just go.

Wednesday 12/9/09

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x3, 90lbs 1x2, 115lbs 3x5

Bench press - 45lbs 2x5, 60lbs 1x5, 80lbs 1x3, 105lbs 1x2, 120lbs 3x5

Deadlift - 53lbs 2x5, 97lbs 1x3, 155lbs 1x2, 185lbs 1x5

Kettlebell swings - 16kg 5x20 on the minute

I'm having to ramp up calories a bit. I was starting to get stuck around 205lbs or so. I'm around 208 this afternoon. My target is 210lbs by early next week.

Monday 12/7/09

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x3, 85lbs 1x2, 110lbs 3x5

Press - 45lbs 2x5, 55lbs 1x5, 70lbs 1x3, 85lbs 1x2, 100lbs 3x5

Power clean - 45lbs 2x5, 55lbs 1x5, 70lbs 1x3, 85lbs 1x2, 100lbs 5x3

Kettlebell swings - 16kg 5x20 on the minute

Squats and press are feeling a touch heavy. I'm going to start adding more calories.

I ordered a 160lb bumper set from Rouge....2 ea. 10lb, 25lb & 45lb bumpers. The cleans are getting to the point that I don't want to drop and catch them any more in the interest of healthy elbows and shoulders.

Friday 12/4/09

Afternoon:

Back squat - 45lbs 3x5, 60lbs 1x3, 80lbs 1x2, 105lbs 3x5

Bench press - 45lbs 2x5, 55lbs 1x5, 80lbs 1x3, 100lbs 1x2, 115lbs 3x5

Deadlift - 53lbs 2x5, 97lbs 1x3, 145lbs 1x2, 175lbs 1x5

Kettlebell swings - 16kg 5x20 on the minute

I got the 16kg up to sets of 20. I'll keep it this way for another week...maybe moving up a few reps and then starting again with the 20kg bell.

Wednesday 12/2/09

Afternoon:

Back squat - 45lbs 3x5, 65lbs 1x3, 85lbs 1x2, 100lbs 3x5

Press - 45lbs 2x5, 50lbs 1x5, 65lbs 1x3, 80lbs 1x2, 95lbs 3x5

Power clean - 45lbs 2x5, 50lbs 1x5, 65lbs 1x3, 80lbs 1x2, 95lbs 5x3

Kettlebell swings - 16kg 5x18 on the minute

Weight is around 202lbs right now.