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Oly/Strongman/PL Training Logs The title says it all.

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Old 12-16-2007, 05:43 PM   #91 (permalink)
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Sunday, December 16 2007

Wide grip cable lat pull downs

10 x 120
8 x 150
8 x 150
8 x 150


Clean and Press

5 x 135
1 x 185
1 x 155 with 3 presses after the clean
1 x 165 with 3 presses after the clean
1 x 175 with 3 presses after the clean
1 x 185

Bent over dumbell rows

2 sets of 8 at 80 pounds each arm.


Clean and press part took a while. I felt like working on the pressing because I fail there before I do the cleans. It's funny, I can push 175 up three times, but barely do 185 once.

Squats tommorow as a I start rotating squats and deads every Monday. This will give me two squat workouts per week at least every other week and allow max deads every other week.
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Old 12-17-2007, 08:25 AM   #92 (permalink)
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Monday, December 17 2007

Squats

10 x 45
8 x 135
8 x 135
8 x 225
8 x 225
3 x 275
1 x 315
1 x 315

Seated calf raises in between

Cybex ab crunch

20 x 150
20 x 150

Practicing the squats more than anything. Did go down deeper with 315 than ever before, so that's good. Partner is back, so I'm looking for spotting on bench tommorow, haven't maxed out in several weeks.
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Old 12-18-2007, 08:11 AM   #93 (permalink)
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Tuesday, December 18 2007

Bench Press

8 x 135
8 x 135
8 x 135
8 x 135
4 x 225
2 x 245
1 x 250
255 missed

Decline

2 x 225
6 x 185
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Old 12-18-2007, 08:37 AM   #94 (permalink)
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very impressive, man. strong lifts
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Old 12-19-2007, 09:02 AM   #95 (permalink)
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Wednesday, December 19 2007

Snatch

5 x 95
3 x 115
3 x 135
1 x 155

Clean and Jerk

3 x 155
1 x 175
1 x 185

This looks funny, like we hardly did anything. But, Oly is hard! Takes my breath away even with small numbers of reps. I had done snatches before, maybe 4 different times when I was following Scrawny to Brawny. Will probably add them to this day, they're fun!

The workout was surprising good considering my company Christmas dinner / party was last night. I, uh, drank a lot.
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Old 12-20-2007, 08:50 AM   #96 (permalink)
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I have squats tonight. Plan on good mornings and box squats. I'll try to channel Frank S. and maybe I'll get over 225!
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Old 12-20-2007, 09:54 AM   #97 (permalink)
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youll get it for sure!
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Quote:
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conventional deads
bar x F hahaha
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Old 12-20-2007, 05:41 PM   #98 (permalink)
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Thursday, December 20 2007

Squat work


Good Mornings

6 x 135
6 x 135
6 x 135


Box squats - box real low- paused on box before coming up until 225, then reps were touch and go-

6 x 135
6 x 135
6 x 185
6 x 205
5 x 225
3 x 245
3 x 245
5 x 225

I'm happy with 245. I was really going low and I'm starting to feel a groove to this lift. Also, I may always keep a box in the rack even if I'm not pausing because I like to know when I've gone low enough.

Maybe after a while it'll be more automatic.
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Old 12-20-2007, 05:42 PM   #99 (permalink)
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Quote:
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youll get it for sure!
Yeah, got it easy. I just need to get me one of them cambered bars so I can jump up about 200 pounds. That's all it takes, right?
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Old 12-20-2007, 06:51 PM   #100 (permalink)
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haha

I can squat more on a straight bar, cambered bar is just so comfy

nice work on the box squats. they are great. I perfer them with a big pause at the bottom (i sometimes take my feel right off the ground when im on the box). big box squat = big squat, always.
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Quote:
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conventional deads
bar x F hahaha
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Old 12-20-2007, 09:30 PM   #101 (permalink)
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haha

I can squat more on a straight bar, cambered bar is just so comfy
That's scary! Saw you PRs in your thread, good job.
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Old 12-21-2007, 07:45 AM   #102 (permalink)
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Friday, December 21 2007

Bench Press

10 x 135
6 x 185
5 x 225
5 x 225
5 x 225
3 x 225, missed the 4th

Skullcrushers

3 sets of 8 x 80

Cable crossovers

2 sets of 8 x 60

Dips

2 sets of 8
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Old 12-23-2007, 01:43 PM   #103 (permalink)
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Sunday, December 23 2007

Deadlifts


10 x 135
6 x 225
6 x 315
1 x 405
1 x 425
1 x 445
1 x 455
1 x 465
1 x 475 (ties PR and it was smoked)
1 x 485 new PR and it was hard
2 x 405
2 x 405

Cable lat pulldowns

2 sets of 10 x 150

EZ curl bar

2 sets of 10 x 70

My hands are tore all to hell.
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Old 12-23-2007, 05:26 PM   #104 (permalink)
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Nice deadlift PR. Very strong pull
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Old 12-23-2007, 05:52 PM   #105 (permalink)
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Nice deadlift PR. Very strong pull
Thanks! 5 plates a side coming soon, I hope.
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Old 12-23-2007, 08:52 PM   #106 (permalink)
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strong lifts, man. extremely impressive, as always
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Old 12-24-2007, 08:15 AM   #107 (permalink)
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strong lifts, man. extremely impressive, as always
Thanks!
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Old 12-24-2007, 08:16 AM   #108 (permalink)
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Monday, December 24 2007

Bench Press

10 x 135
10 x 135
6 x 185
1 x 225
1 x 235
1 x 240
1 x 245
1 x 250
255 missed
2 x 225
3 x 225
3 x 225
3 x 225
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Old 12-26-2007, 10:07 AM   #109 (permalink)
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Today's usually clean and press, but I still have DOMS from Deads on Sunday and I have a beef tenderloin to grill tonight 'cause the in-laws are in town. So, I'll skip and get back on schedule tomorrow.

This is as good a place as any to post my New Year's Resolution. It is 300/400/500 in the big three.
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Old 12-27-2007, 05:28 PM   #110 (permalink)
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Thursday, December 27 2007

Box squats - pretty dang low

8 x 135
8 x 135
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225

Didn't take nearly the amount of rest in between sets as I usually do. Was looking for a sort of DE Westside type day.
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Old 12-28-2007, 07:44 AM   #111 (permalink)
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Friday, December 28 2007

Bench Press

8 x 135
8 x 135
8 x 205
8 x 205
4 x 205 ran out of gas

Incline Bench

8 x 135
8 x 135
8 x 135

Skullcrushers

8 x 70
8 x 70
8 x 70

Rep ranges have been low for so long that when I go even toward 8 on bench I get real out of breath!
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Old 12-28-2007, 11:12 AM   #112 (permalink)
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8 at 205 twice - that's high rep's in my book. Good stuff.
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Old 12-29-2007, 07:36 AM   #113 (permalink)
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Note to self- still sore (in a good way) from the squats on Thursday. I really like the low rep but high number of sets. Pyramiding hasn't been producing, so I may try to keep one squat day a week with something like 10x3 and if I can stay consistent I can work up weekly starting with my 225 base on Thursday and track progress.

Hopefully will fit in a clean and press workout this evening.
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Old 12-29-2007, 12:01 PM   #114 (permalink)
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I have found that a high number of sets at a moderate weight (80%1rm i usually use) really gets the form dialed in after just a few sessions. nice work.
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Old 12-29-2007, 04:48 PM   #115 (permalink)
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Quote:
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I have found that a high number of sets at a moderate weight (80%1rm i usually use) really gets the form dialed in after just a few sessions. nice work.
Thanks. Yeah, I'm hoping it'll do what you say and help the form. If nothing else it's a set and rep range I like and can maybe stick to on my least favorite lift.

I'm skipping clean and presses tonight. I'm still sore from squats and I have more time tomorrow for a better go at them, leaving me Monday on schedule for squats. Tonight will be good meal, a glass or two of Chivas (awesome Christmas present) and football watching to rest up.
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Old 12-30-2007, 01:53 PM   #116 (permalink)
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Sunday, December 29 2007

Cable lat pull downs

8 x 100
8 x 150
8 x 150

Bent over dumbell raise

2 sets of 10 with 10 pound dumbells

Snatch

5 x 45
3 x 135
3 x 135
3 x 135
1 x 155

Clean and Press

3 x 155
1 x 175
1 x 185
Cleaned 195, missed the jerk / press part (twice )
1 x 185
1 x 155, then 3 more hang cleans followed by 3 more presses
another set same as above

Bent over barbell rows

6 x 135
6 x 135
6 x 135

Bench press

6 x 135
3 x 225
6 x 135
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Old 12-31-2007, 07:47 AM   #117 (permalink)
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Monday, December 31 2007

Good mornings

6 x 135
6 x 135

Squats to a box (low)

5 x 135
5 x 135
3 x 235
3 x 235
3 x 235
3 x 235
3 x 235
3 x 235
3 x 235
3 x 235
3 x 235
3 x 235

Seated calf raises in between (about every other set)
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Old 01-02-2008, 06:30 PM   #118 (permalink)
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Wednesday, January 2 2008

Crowded at the gym tonight!

Clean and Press

3 x 135
2 x 155
2 x 175
1 x 185
1 x 195 (finally)
205 cleaned, but missed the press (twice)
1 x 185
1 x 185 , then an extra press
1 x 185
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Old 01-03-2008, 07:36 AM   #119 (permalink)
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holy crap. nice work on the clean and press, man
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Old 01-03-2008, 07:44 AM   #120 (permalink)
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holy crap. nice work on the clean and press, man
Thanks!
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