Thursday, February 25, 2010

2/25/2010 (12)

Jump Rope
300x

Over Head Squats Load- 1,677
1x5_45
1x3_110
1x3_154
1x1_198
1x1_220
1x1_242

Block DeadLift Load- 2,795
-13 inch pick-up
-Went reletively light on these today. I am moving my DeadLift day to Monday and didn't want to go heavy without enough rest in between.
1x3_335
1x3_425
1x1_515

Hypers

Wednesday, February 24, 2010

2/24/2010 (11)

Treadmill
20 min intervals

Pull-ups

Tuesday, February 23, 2010

2/23/2010 (10)

Rotator Cuff

Incline Load- 7,770
1x10_135
1x10_185
1x10_225
1x5_275
3x1_315

Triceps

Monday, February 22, 2010

2/22/2010 (9)

Jump Rope
300x

Rotaor Cuff

Plyometrics

Log Clean & Press Load- 5,694
1x10_90
1x3_178
1x3_200
1x3+1_244
1x2+1_244
1x4+1_244
*Cleaned on ever rep except first set
*Did a few reps, rested 10-15 sec then came back for one more rep(+1). Trying to simulate contest conditions with this set-up. Worked pretty good.

Clean Load- 704
1x1_220
2x1_242
I think the log got me today, because these weren't that great.

Sunday, February 21, 2010

2/21/2010 (8)

Front Squat Load- 2,110
1x3_155
1x3_205
1x3_245
1x1_295

Tire

Farmers Walk
2x50 ft_280

Saturday, February 20, 2010

2/20/2010 (7)

Treadmill
30 min

Friday, February 19, 2010

2/19/2010 (6)

Rotator Cuff

Seated Over Head Press Load- 14,300
1x10_45
1x10_95
1x10_135
1x10_145
1x10_155
1x10_165
1x10_175
1x10_185

Bench Press Lock Outs Load- 1,695
1x3_315
1x1_365
1x1_385

Triceps

Thursday, February 18, 2010

2/18/2010 (5)

Jump Rope
300x

Plyometrics

Rotator Cuff

Over Head Squat Load- 1,545
1x5_45
1x5_88
1x3_110
1x3_132
1x1_154

DeadLift Load- 3,015
1x3_245
1x3_335
1x3_425
These felt good and didn't bother the back. I decided to stop here and not push it too hard. I am going to try some events on Sunday to see how it responds. Probably stay light and begin working back to normal weights on Monday.

Biceps

Wednesday, February 17, 2010

2/17/2010 (4)

Treadmill
20 min

Pull-ups

Tuesday, February 16, 2010

2/16/210 (3)

Rotator Cuff

Incline Load- 14,475
1x10_135
1x10_185
1x10_225
1x8_275
1x3_315
3x8_245

Triceps

Monday, February 15, 2010

2/15/2010 (2)

Jump Rope
100x

Step-ups


Good Mornings

Kept everything light. My main goal was to get loose and thenstretch out real good. Back is doing good. I am going to try some light DeadLifting on Thursday, if it keeps feeling good like it is now.

2/14/2010 (1)

Treadmill
20 min

Friday, February 12, 2010

2/12/2010 (1)

Rotator Cuff

Seated Over Head Press Load- 7,200
1x10_45
1x10_95
1x10_115
1x10_135
1x10_155
1x10_175

Triceps

Low back still feels a little tight but deffinatly better. Todays workout didn't seem to bother it too much, which I am happy about. Still need to get it looser.

Tuesday, February 9, 2010

2/9/2010

Did some real light pressing today. Not even worth mentioning the weights. Most of it was on machines so the back could be supported. The spasms are starting to loosen up some, it will be a few days before I go back to any real lifting. May not start back till Sunday or even Monday.

Monday, February 8, 2010

2/8/2010 (21)

Jump Rope
300x

Plyometrics

Rotator Cuff

Over Head Squats
1x5_45
1x3_110
1x3_154

Log Clean & Press
1x1_200
Still battling back spasms. Decided to not do log today after this first rep. Today was my 21st day in a row training. I think the old body is asking for some days off. I was planning on doing an unloading week next. I will probably do that this week. Right now I'm looking at doing some light pressing tomorrow then taking off Wednesday & Thursday. I may do some light cardio on these days, but it will be more of a warm-up before a long time of stretching.

2/7/2010 (20)

Front Squat Load- 2,110
1x3_155
1x3_205
1x3_245
1x1_295

Atlas Stone
Spent a lot of time on these. I seem to be finding the groove better on these, but I still hate them.

Saturday, February 6, 2010

2/6/2010 (19)

Treadmill
30 min

Friday, February 5, 2010

2/5/2010 (18)

DeadLift Load- 7455
1x6_155
1x6_245
1x3_335
1x3_425
1x2_515
1x1_565
1x1_585- Block DeadLift
1x1_595- Block DeadLift

Front Squat Load- 1,790
1x3_245
1x2_335
1x1_385

I just found out the log clean & press at the April contest is clean each rep. I am going to to have to re-design the program a little to account for this added pulling from the floor.

Thursday, February 4, 2010

2/4/2010 (17)

Rotator Cuff

Strict Over Head Press Load- 6,170
1x10_45
1x10_95
1x10_135
1x6_185
1x3_225
1x3_230
1x3_235
1x1_240

Close Grip Bench Load- 9,240
5x8_225

Triceps

Wednesday, February 3, 2010

2/3/2010 (16)

Seated Row

Pull-ups

Biceps

Tuesday, February 2, 2010

2/2/2010 (15)

Jump Rope
300x

Over Head Squat Load- 1,281
1x5_45
1x5_88
1x3_110
1x1_132
1x1_154
I haven't done these in a while because of some shoulder issues, but I really like them and what they do. I decided to give them a try today and see if the shoulder was strong enough to handle it. It took a few sets for it to warm-up, but once it did I felt good. I am going to try and work these back into the rotation.

Clean Load- 1,782
1x3_154
1x3_198
1x3_242

Plyometrics

Low back and hips are still a little tight, but getting better. The Over Head Squats helped a lot. I decided to go easy on the cleans and not do the squats. This decision was two fold:
1. I wanted to continue to let the back and hips looses up
2. I want to save something for DeadLifting on Friday. I really need to focus on the DeadLift a lot over next few weeks.

Monday, February 1, 2010

2/1/2010 (14)

Jump Rope
300x

Plyometrics

Log Clean & Press Load- 5,512
1x6_134
1x6_178
1x6_200
1x10_244

Incline Load- 6,610
1x8_275
1x10_245
1x8_245