Tuesday, November 30, 2010

11/30/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,990
1x6_130
1x3_218
1x3_262
1x3_284
1x3_306

Squat / Clean / Front Squat
Load- 4,860 / 1,056 / 1,056
1x5_225
1x8_315 / x3_264 / x3_264
1x3_405 / x1_264 / x1_264

Monday, November 29, 2010

11/29/2010 (1)

Rotator Cuff

Incline Load- 4,455
1x10_135
1x8_185
1x6_225
1x1_275
Still not 100% but better

Triceps

Pull-ups

Seated Row

Tuesday, November 23, 2010

11/23/2010 (3)

Rotator Cuff

Log Clean & Press Load- 3,588
1x10_90
1x6_178
1x3_200
1x3_244
1x1_288

Squat Load- 6,300
1x5_225
1x20_315
I racked the bar after the 16th rep because I caught a hamstring cramp. It relaxed after about 30 sec so I unracked the bar and finished the set.

Monday, November 22, 2010

11/22/2010 (2)

Pull-ups

Seated Rows

Flys

Sunday, November 21, 2010

11/21/2010 (1)

Complex
1x_95
Up Right Row x6
Hang Clean x6
Squat & Press x6
Good Morning x6
RDL x6
Bent Over Row x6
Curls x6

Good Morning
1x6_155
2x6_205

Atlas Stone
Pec wasn't ready

Friday, November 19, 2010

11/1912010 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 2,735
1x3_225
1x3_315
1x2_365
1x1_385

Clean Load- 1,438
1x3_274
1x2_308

DeadLift Load- 2,518
1x1_605
1x3_535

Thursday, November 18, 2010

11/18/2010 (1)

Rotator Cuff

Strict Over Head Press Load- 5,540
-with axle
1x10_95
1x10_135
1x6_160
1x6_180
1x6_200

Close Grip Bench
Tried...but not ready

Flys
Rehab reps

Dips

Tuesday, November 16, 2010

11/16/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,916
1x10_130
1x6_296
1x3_218
1x3_262

Squat / Clean / Front Squat
Load- 5,740 / 1,584 / 1,848
1x5_225
1x5_315 / x3_264 / x2_264
1x5_365 / x2_264 / x2_264
1x3_405 / x1_264 / x3_264

Monday, November 15, 2010

11/15/2010 (1)

Rotator Cuff

Incline
Tried some real light warm-up sets, but pec wasn't ready for it.

Pec Fly Machine
Rehab reps

Triceps

Over head pressing hasn't seemed to bother it so hopefully it will be okay for axle tomorrow.

Friday, November 12, 2010

11/12/2010 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 3,195
1x3_225
1x3_275
1x3_315
1x1_365
1x1_385

Clean Load- 2,030
1x3_274
1x2_296
2x1_308

DeadLift Load- 3,330
1x6_555

11/11/2010 (1)

Rotator Cuff

Close Grip Bench Load- 10,555
1x10_135
1x8_185
1x8_225
1x6_275
1x5_315
1x12_225
I was going good on these thinking I might actually get 20. Then the strained pec pulled a little and I racked the bar there. I got more done then I thought I'd be able to, but still disappointed the injury is hanging around.

Seated Row

Tuesday, November 9, 2010

11/9/2010 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,570
1x10_90
1x3_200
3x3_230
Stayed light on the OHPs. Pec felt great with no pain.

Squat / Clean / Front Squat
Load- 7,425 / 792 / 1,056
1x5_225
1x10_315 / x2_264 / x1_264
1x10_315 / x1_264 / x3_264

Monday, November 8, 2010

11/8/2010 (1)

Rotator Cuff

Incline Load- 3,810
1x10_135
1x6_185
1x6_225

Triceps

Dips
Super set with flys

I'm still nursing the strained pec. I must have gotten it a lot worse then I thought I did. It is feeling better, but not 100%.

Friday, November 5, 2010

11/5/2010 (2)

Jump Rope
300x

Plyometrics

Squats Load- 7,200
1x10_225
1x8_315
1x6_405

Hypers

I learned 2 things this week:
1. You use your pec muscles  alot in everyday life
2. Squatting is a lot easier when you don't super set it with cleans and front squats

Thursday, November 4, 2010

11/4/2010 (1)

Rotator Cuff

Chest Press
On Monday I strained a pec doing incline. I got it pretty good. I have been taking it easy since then. It felt pretty good doing the chest press, but weak.

Pull-ups

Seated Row

Tomorrow is suppose to be clean and deadlift. I am probably going to squat instead and let the chest rest. I'm not competing till March so there is no need to rush the rehab. I am going to re-evaluate it on Sunday morning to decide about events.