Friday 1/29/10

Afternoon:

Bench press - (65x5, 95x5)x5

Deadlift - (100x5, 155x5)x5

Barbell curl - 52.5lbs 3x5

Monday is the day I see how this loading scheme will really work for me as I do my first go at a day with the third set that equals my 10RM. I'm already breathing pretty hard after my deadlift sets with these weights so I'm anticipating that it will be uncomfortable. :)

Wednesday 1/27/10

Afternoon:

Kettlebell press - (16kgx5 30 second rest 16kgx5)x4

Deadlift - (100x5, 155x5)x4

Barbell curl - 50lbs 3x5

A little experiment here with kettlbell presses. I did some pressing yesterday just to get a sense of where I was at. I hit singles on each arm with 20kg, 24kg and 28kg. All good solid strict presses.

The presses in this routine though don't look like they will work the same as the barbell bench. Just the two sets of 16kg presses were harder than the bench sets I was hitting. I don't think I would be able to hit any presses with the 20kg bell on the heavy days after the two 16kg sets. Felt great to do though and I may just mix them in on my medium or light day to get some single arm overhead work started.

Monday 1/25/10

Afternoon:

Bench press - (65x5, 95x5)x2

Deadlift - (100x5, 155x5)x2

Barbell curl - 45lbs 3x5

Next Monday will give me a taste of what my heavy day will be like. I'll be adding reps to my bench and deadlift for 125lbs and 205lbs respectively. I'm already breathing hard after my deadlift sets with just these two weights.

Friday 1/22/10

Afternoon:

Bench press - (65x5, 95x5)x5

Deadlift - (100x5, 155x5)x5

Barbell curl - 45lbs 3x5

Time to transition to a hypertrophy period before I settle in to some swinging and snatching.

I'm doing the Modified DeLorme from BB using a bench 10RM of 125lbs and a deadlift 10RM of 205lbs. I will do the two week template laid out to get used to the volume. I thought today would be super easy. I see now why this is tough...I can't wait till the sets a few weeks from now where I have a third set of 5 with 205lbs. :)

Wednesday 1/20/10

Afternoon:

Back squat - 45lbs 2x5, 55lbs 1x5, 85lbs 1x3, 115lbs 1x2, 145lbs 3x5

Press - 45lbs 2x5, 55lbs 1x5, 70lbs 1x3, 85lbs 1x2, 100lbs 1x5, 1x4, 1x5

Power clean - 65lbs 3x5, 65lbs 1x3, 80lbs 1x2, 95lbs 5x3

Last reps of the two final squat sets were a bit shaky. I have to concentrate hard on staying rock solid throughout and that means no moving forward at the bottom even if I think I'm not going to make it.

I missed the last rep of the middle pressing set. I'm going to chalk it up to form as I got all my reps on the last set. It's all about getting under the bar fast.

I'm starting to get my elbows to move faster on my power cleans. I still have to coordinate the second pull better but I think I'm getting a little better at these.

Monday 1/18/10

Afternoon:

Back squat - 45lbs 2x5, 55lbs 1x5, 80lbs 1x3, 110lbs 1x2, 140lbs 3x5

Bench press - 45lbs 2x5, 75lbs 1x5, 105bs 1x3, 135bs 1x2, 150s 3x5

Deadlift - 95lbs 2x5, 145lbs 1x3, 205lbs 1x2, 245lbs 1x5

I missed Friday's session due to the onset of a nasty little cold. I'm still a little sick but still got myself under the bar.

Hit all of my bench work sets with 150lbs today. It didn't quite feel as heavy as it did last week.

Because I was sick I didn't eat enough over the weekend. It's hard to swill down milk when you're all congested. :)

Wednesday 1/13/10

Afternoon:

Back squat - 45lbs 2x5, 55lbs 1x5, 85lbs 1x3, 115lbs 1x2, 145lbs 3x5

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

Power clean - 65lbs 3x5, 65lbs 1x3, 80lbs 1x2, 95lbs 5x3

Felt much better today. My form felt pretty good and I felt strong again.

For my press I really need to concentrate on the bar path and keep the lever arm from my shoulder as non-existent as possible. The cue to push my head forward once the bar passes my forhead doesn't work as well for me as pushing my but back.

I've been thinking about what I will do with my training in the coming up months. I'd still like to do as well as possible at the April TSC so I'd like some months prior to that to include a lot of snatching. My thought is to continue SS for another week or two and then transition into the DeLorme Hypertrophy program using the two week lead in. After I finish the four weeks I'd like to be around 230. At that point I'll slowly start moving my diet back into a mellow fat loss area while working some Max VO2, deadlifts and pullups using the program Jordan set up for me last year.

Monday 1/11/10

Afternoon:

Back squat - 45lbs 2x5, 55lbs 1x5, 80lbs 1x3, 110lbs 1x2, 140lbs 3x5

Bench press - 45lbs 2x5, 75lbs 1x5, 105bs 1x3, 135bs 1x2, 150s 2x5, 1x4

Deadlift - 90lbs 2x5, 140lbs 1x3, 195lbs 1x2, 235lbs 1x5

Everything is getting heavy now. I couldn't get my last rep on the bench press today. I'll give this weight a shot again on Friday and see if I can hit all the reps.

My squat is feeling real heavy around 140 - 150 lbs at the moment. I know getting my squat up is the key to getting all my other lifts up as well. I have a feeling that 3 heavy sessions a week may be too much for my recovery right now. I am thinking about making Wednesdays either a light front squat day or light back squat day to help my recovery.

At least my deadlifts still feel solid. I started using the alternate grip for my work sets.

Friday 1/8/10

Afternoon:

Back squat - 45lbs 2x5, 55lbs 1x5, 85lbs 1x3, 115lbs 1x2, 145lbs 3x5

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

Power clean - 65lbs 3x5, 65lbs 1x3, 80lbs 1x2, 95lbs 5x3

The squats killed me. I was surprised I made all my reps. The last reps of the last two sets were brutal.

Same with the press....my reps were hard and I was surprised I hit all my reps. One thing I am doing wrong is letting the bar get too far forward. I need to get under the bar right when it passes my forhead.

Power clean reps were ugly and weak feeling. The squats really took a lot out of me today.

Got 'er done though.

Wednesday 1/6/10

Afternoon:

Back squat - 45lbs 2x5, 55lbs 1x5, 85lbs 1x3, 110lbs 1x2, 140lbs 3x5

Bench press - 45lbs 2x5, 70lbs 1x5, 100lbs 1x3, 130lbs 1x2, 145lbs 3x5

Deadlift - 90lbs 2x5, 140lbs 1x3, 195lbs 1x2, 235lbs 1x5

It's funny that my squat is still less than my bench. It's harder getting my strength back then I thought it would be, but I'm alive and I'm lifting...it doesn't get much better than that.

I got the first 3 reps of my deadlift workset with double overhand grip and switched to the mixed grip for the last 2 reps.

I'm moving slowly up in weight. I'm around 217 or so now. That's close to as heavy as I've ever known myself to be but there is a big difference how lean I am now.

Monday 1/4/10

Afternoon:

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

Press - 45lbs 2x5, 50lbs 1x5, 65lbs 1x3, 80lbs 1x2, 97.5lbs 3x5

Power clean - 65lbs 3x5, 65lbs 1x3, 75lbs 1x2, 90lbs 5x3

Saturday 1/2/10

Afternoon:

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

Bench press - 45lbs 2x5, 70lbs 1x5, 95lbs 1x3, 125lbs 1x2, 140lbs 3x5

Deadlift - 90lbs 2x5, 135lbs 1x3, 190lbs 1x2, 225lbs 1x5

Today was a good workout. I felt strong and I felt that my form was solid on all of my reps.

I have been doing all of my deadlifting to this point with the double overhand grip. Today is the first time I felt that I'm coming up on my limit with this grip.

I'm around 215 right now. I'm going to sit at this weight for a bit and let my body composition settle into this weight. I'll start gaining again if I'm not hitting my target weights.