9/30/2010 (4)

Rotator Cuff

Close Grip Bench Load- 7,875
1x10_135
1x6_225
1x5_315
1x16_225

Pull-ups
Super set with shrugs

Seated Rows

Biceps

Grip

9/29/2010 (3)

Cardio
40 min

Donnie's new tire for flipping - 9/22/2010

Got my son a new tire for him to flip. He has been asking for one for a while, but I have been real busy. Finally got down to the tire dump to get him one. Here is his first effort with it.

9/28/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 6,402
1x6_90
1x6_156
1x6_200
1x4_244
1x3_266

Squat / Clean / Front Squat
Load- 4,095 / 1,760 / 2,442
1x5_315 / x3_264 / x1_264
1x5_315 / x3_242 / x1_242
x3_315 / x1_242 / x8_242

9/27/2010 (1)

Rotator Cuff

Incline Load- 8,535
1x10_135
1x8_225
1x4_315*
3x5_275
*Might have had a 5th, but with out a spotter I didn't want to try

Cardio
30 min

9/24/2010 (5) *PR Clean

Jump Rope
300x

Plyometrics

Kettle bell Swings
3x10_50

Clean Load- 1,366
1x1_198
1x1_242
1x1_286
1x1_308
1x1_335* 5# PR

DeadLift Load- 2,420
1x1_605
1x3_605


Clean Video

9/23/2010 (4)

Rotator Cuff

Close Grip Bench Load- 7,260
1x10_135
1x6_185
1x6_225
1x6_275
2x8_225

Seated Row

Took it a little easy today. I'm nursing a head cold and I am saving a little for tomorrows PR clean attempt. I want 335+

9/22/2010 (3)

Cardio
30 min

9/21/2010 (2)

Jump Rope
200x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,626
1x6_130
1x6_196
1x1_218
1x1_238
1x1_262
1x1_296
1x2_328

Squat / Clean / Front Squat Load- 3,075 / 1,694 / 1,936
1x5_315 / x3_242 / no front squats
1x3_365 / x3_242 / no front squats
1x1_405 / x1_242 / x8_242

9/20/2010 (1)

Incline Load- 8,730
1x10_135
1x6_225
1x4_315
3x6_265

9/17/2010 (6)

Jump Rope
300x

Plyometrics

Clean Load- 1,369
1x1_198
1x1_242
1x1_286
1x1_308
1x1_330* This ties a PR I set almost 10 years ago when playing college football. When I was done playing I took up power lifting and didn't do any Olympic lifting. I dabbled in it 5 years ago for about a year or so, then stopped for another 2 years. I really started getting back into it 2 years ago. I really want to set a new PR on this next week.

DeadLift Load- 1,210
1x2_605- almost had it a third just couldn't get it to lockout

Keg Clean & Press
1x3_220
1x1_220

9/16/2010 (5)

Rotator Cuff

Close Grip Bench Load- 6,510
1x10_135
1x6_185
3x6_225

Pull-ups

Triceps

Biceps

There was a blood drive at work yesterday and I donated. I'm feeling a little weak from it today so I took it easy to recover. I had a good pressing day Monday and good Axle day on Tuesday so it will be alright.

9/15/2010 (4)

Cardio
30 min

The weather has been beautiful so I have started walking outside instead of being on the treadmill.

9/14/2010 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 4,866
1x6_130
1x6_196
1x3_218
1x3_262
1x5_296

Squat / Clean / Front Squat Load- 4,725 / 1,452 / 2,178
3x5_315 / x2_242 / x3_242

9/13/2010 (2)

Rotator Cuff

Incline Load- 9,765
1x10_135
1x6_225
1x3_315
4x6_255

Seated Row

Pull-ups

9/12/2010 (1)

Front Squat Load- 3,605
1x5_155
1x5_245
1x3_295
1x1_335
1x1_385

9/10/2010 (4)

Jump Rope
200x

Plyometrics

KettleBell Swings
2x10_50

Clean Load- 2,012
1x3_198
1x1_242
1x1_264
1x1_286
1x1_308
1x1_318

DeadLift Load- 2,240
1x2_515
2x1_605

Bent Over Row

9/9/2010 (3)

Rotator Cuff

Close Grip Bench Load- 12,285
1x10_135
1x6_185
1x6_225
1x6_275
1x3_315
4x6_245

Pull-ups

Seated Row

Biceps

9/8/2010 (2)

Cardio
30 min

9/7/2010 (1)

Jump Rope
300x

Rotator Cuff

Axle Clean & Press Load- 2,586
1x6_130
1x3_196
1x3_218
1x1_262
1x1_294
Miss_328---I got it last week but could not lock out the press this week.

Squat / Clean Load- 4,080 / 1,100
1x3_275 / x1_242
1x3_315 / x1_286
1x3_365 / x1_286
1x3_405 / x1_286
I am really liking these. I have been doing them on Friday, but wasn't recovering enough before events on Sunday. Doing it this way I can DeadLift only on Friday and be totally recovered for Sunday.

9/3/2010 (2)

Jump Rope
300x

Plyometrics

Squat / Clean / Front Squat Load- 5,900 / 1,848 / 2,002
Total Load- 9,750
1x5_225 / x2_198 / x3_198
1x5_275 / x2_220 / x3_220
1x5_315 / x2_242 / x2_242
1x5_365 / x2_264 / x1_264

Good Mornings

9/2/2010 (1)

Rotator Cuff

Close Grip Bench Load- 11,580
1x10_135
1x6_185
1x6_225
1x6_275
1x6_285
3x6_245

Pull-ups

Seated Row