The Little Engine that Could....

CC dad · 01-16-2007, 07:48 PM

... I had been thinking of starting a new log and someone called me that in the gym the other day so I decided to make it the title. My current routine has me doing 2 heavy days(usually Monday and Tuesday) followed by an explosive/ unilateral day (usually Thursday.) I alternate between Squats and deads on the lower body day. I have been using a 3 weeks on 1 week off cycle and it seems to be working well for me. So anyway here goes.

1/2/07

Alternating set
Close grip bench 135/5 145/5 160/3 170/3 160/3

underhand bent over row 115/5 125/5 140/3 125/7

Straight sets
Medicine ball throw 14# ball/10/4

Cuban rotation 45/12 50/12

Dumbbell hold(held by fat end of dumbbell) 25/27 sec

CC dad · 01-16-2007, 07:53 PM

1/3/07

Reverse extension BW/10/4

Sumo dead lift 225/5 275/5 305/3 315/3 305/3

Split Squat 135/10e 135/10e

Plank on barbell BW/60 sec. / 3

CC dad · 01-16-2007, 08:00 PM

1/8/07

Alternating sets
Close grip bench 135/5 145/5 165/3 175/3 165/3

Underhand bent over row 115/7 125/7 135/7 135/7

Straight sets
Medicine ball throw 14lb. ball/10/4

Cuban rotation 50/12 50/12

Dumbbell hold 20/44 sec.

CC dad · 01-16-2007, 08:03 PM

1/9/07

reverse extension BW/10/3

Front Squat 135/5 185/5 230/3 240/3 230/3

Split Squat 135/10e 145/10e

Plank on barbell BW/60 sec./3

CC dad · 01-16-2007, 08:07 PM

1/11/07

Plyo Push up BW/6/4

Alternating Sets
Dumbbell overhead press 40/9e 40/12e 40/12e 40/12e

Back extension/row 25/12e 25/12e 25/12e 25/12e

Straight sets
Reverse woodchopper 30/8e 30/10e 30/10e

Hammer clean 40/10e 40/10e

CC dad · 01-16-2007, 08:10 PM

1/16/07

Reverse extension BW/10/3

Sumo dead lift 225/5 275/5 290/3 315/2 315/1 (these went awful today)

Split Squat 135/10e 145/10e

Plank on barbell BW/60 sec./3

CC dad · 01-19-2007, 06:03 AM

1/18/07

Plyo. push up 4/6 rest 90 sec.
BW/6 BW/6 BW/6 BW/6
Alternating sets
One arm dumbbell bench 4/8-12 rest 90
55/12e 65/9/8 60/7/5 55/10e ( First number is for left arm second is for right. I'm having trouble with my right shoulder.)
Back extension 4/8-12 rest 90
30/12 35/12 35/12 45/12
straight sets
Reverse woodchopper 3/8-10 90
45/10e 45/8e 45/8e
Hang clean 2/8-12 60
115/10 115/10

Mahler · 01-19-2007, 08:48 AM

ALL Right! Now you're talking. Good to see you posting a log.

Go for it.

CC dad · 01-22-2007, 07:22 PM

1/22/07

Clean pull 3/8-10 60 sec.
185/8 185/8 185/8
Front squat 5/3-5 90 sec
135/5 185/5 235/3 245/1 235/4
DB alternating BP 2/10-12 60 sec
45/12 50/10
Split jerk 5/3-5 90 sec
135/5 135/5 150/3 160/2 150/3
seated Russian twist 2/15 60 sec
25/15 20/15

This was a good day. It took me about 40 minutes to complete this. My upper body was pretty toasted after this one. My arms were completely shot on the jerks. When I was doing the Russian twist I could barely hold up the weight. I bet that I will be sore tomorrow.

CC dad · 01-23-2007, 07:49 PM

1/23/07

Power clean 5/3-5 90
135/5 145/5 165/4 175/3 165/3
1-leg Romanian dead lift 3/8-10 60
45/10e 65/10e 95/8e
Bent over row 4/5-7 90
145/7 145/5 145/6 145/5
side to side pull-up 2/10-12 60
BW/12 BW/10
Bridge 3/75 sec 60
BW/75 BW/75 BW/75

Pretty good one today. This was my first time doing the one leg dead lifts. I felt like I had some strength left but 95 seemed to be the limit of my balance and coordination.

CC dad · 01-24-2007, 07:20 PM

1/24/07
Rest day. Man am I sore!

CC dad · 01-25-2007, 08:04 PM

1/25/07

Snatch pull 3/8-10 60
135/10 135/8 135/8
Pistol squat 3/6-10 60
BW/6e BW/6e BW/7e
Close grip BP 5/3-5 90
135/5 145/5 170/3 180/2 170/3
1-arm overhead press 2/10-12e 90
40/12e 45/9L/10R
MB wall throw 4/8 60
14lb. ball/8/4

I looked like a complete fool doing those pistol squats. Otherwise it went well.

CC dad · 01-30-2007, 07:03 PM

1/29/07

clean pull 3/5 60
185/5/3
front squat 5/3-5 90
135/5 185/5 235/3 245/3 235/3
DB Alternating BP 2/10-12 60
50/12 45/12
Split jerk 5/3-5 90
135/5 145/5 150/3 160/0 150/3
seated Russian twist 2/15 60
15/25 15/25

CC dad · 01-30-2007, 07:09 PM

1/30/07

power clean 5/3-5 90
135/5 145/5 170/3 180/3 170/3
1-leg Romanian dead lift 3/8-10 60
95/10e 95/10e 100/8e
Bent over row 4/6 90
135/6 145/6/3
side to side pull-up 2/10-12 60
BW/12 BW/10
Plank 3/75 60
BW/75/3

CC dad · 02-03-2007, 07:05 AM

2/2/07

1. Hang power snatch 3/6-10 60
95/6 95/6 95/6
2. Romanian dead lift 5/3-5 60
205/5 225/5 250/5 270/3 270/3
3. 1-arm bent over row 2/8-12 60
55/12e 65/12e
4. Mixed grip pull-up 4/6-8 90
bw/8 bw/8 bw/7 bw/6
5. Side bridge 2/60e 60
bw/60e bw/60e

This is my first time doing the snatch. I feel like I could do more weight but my form was bad on about half the reps that I did. I am going to keep the weight low until I feel comfortable with my form. I have also got to increase my pulling strength it is falling way behind my pushing strength. I was surprised at how well that the dead lifts went. I figured that I wouldn't be nearly as strong at the Romanian deads but they seemed easy.

CC dad · 02-05-2007, 08:29 PM

Off week
2/5/07

walk on treadmill 20 min.

I have been feeling run down lately so I decided to take a week off. I am going out of town this weekend and will miss Fridays workout anyway. Ill still do something but it will be light and easy this week.

CC dad · 02-07-2007, 07:35 PM

2/7/07
Rest week

Power clean/split jerk
115/5/5 rest 60

Took it real easy and tried to work on form.

CC dad · 02-12-2007, 06:53 PM

2/12/07

1. clean pull 3/5 60
185/5/3
2. front squat 5/3-5 90
135/5 185/5 240/3 250/2 240/3
3. DB alternating BP 3/10-12e 60
50/11e 50/10e 45/10e
4. Split jerk 3/5 90
135/5 135/4 135/3
5. Russian twist 2/15 60
25/15 25/15

OK day I guess. the squats didn't go well. I kept coming up on my toes. Everything else went good though.

CC dad · 02-13-2007, 07:33 PM

2/13/07

1. Power clean 5/3-5 90
135/5/5
2. 1-leg Romanian dead lift 3/8-10e 60
95/10e 95/10e 95/8e
3. Bent over row 4/6 90
135/6 145/6 145/6 145/6
4. side to side pull-up 2/10-12 60
BW/12 Bw/12
5. Plank 3/75 60
Bw/75/3

CC dad · 02-14-2007, 08:01 PM

2/14/07

1. Snatch pull 3/5 60
135/5/3
2. Pistol squats 3/6-10e 60
BW/10e/3
3. Close grip BP 5/3-5 90
135/5 155/5 170/4 180/2 180/3
4. 1-arm overhead press 2/10-12e 60
40/12e 40/12e
5. overhead MB throw 4/8 60
MB/8/4 (14# ball)

Good day today I guess. I missed my 4th set of close grip but I was able to get it as my 5th set. I cheated a little on my pistol squats and used a rack to try and aid with balance. Going to take tomorrow off then hit it again Friday.

CC dad · 02-17-2007, 07:59 AM

2/16/07

1. Back extension 3/10 60
BW/10/3
2. Romanian dead lift 5/3-5 90
225/5 255/5 295/3 305/2 295/3
3. 1-arm bent over row 2/10-12e 60
65/12e/2
4. Mixed grip pull-up 4/8 90
BW/8/3 BW/7
5. Side bridge 2/60 sec. e 60
BW/60e/2

CC dad · 02-21-2007, 09:08 PM

2/21/07

1. Clean pull 3/5 60
185/5/3
2. Front squat 5/3-5 90
135/5 185/5 240/4 250/3 240/4
3. DB alternating BP 3/10-12e 60
55/12e 55/10e 55/4e
4. Split jerk 3/3-5
135/4/3
5. seated Russian twist 2/15
25/15/2

CC dad · 02-28-2007, 08:34 PM

2/28/07

1. Snatch pull 4/5 60
135/5 145/5 155/5 135/5
2. Pistol squat 3/8-10e 60
10/8e 10/8e BW/10e
3. Close grip BP 3/8-10 90
135/10 155/9 155/7
4. 1-arm overhead press 2/10-12e 60
45/11e 45/10e
5. MB wall throw 4/8 60
MB/8/4

First time doing higher reps in about a year and man did I run out of steam quickly.

CC dad · 03-02-2007, 08:03 PM

3/2/07

1. Hang power snatch 4/5 90
95/5 100/5 105/5 95/5
2. Romanian dead lift 3/8-10 90
205/10 225/10 235/10
3. 1-arm bent over row 3/10-12e 60
65/12e 70/12e 70/10e
4. Pull-up 3/8-10 60
bw/10/2 bw/8
5. side bridge 2/60e 60
bw/60e/2

My snatch form is getting better. I started too light on the dead lifts. I felt good today though.

CC dad · 03-15-2007, 08:18 PM

3/6/07

Clean pull 4/5 60
185/5/4

superset A
front squat 2/8-10
205/10 210/9
1-leg back extension 2/8-10e 2:00
bw/10e/2
superset B
Close grip BP 2/8-10
155/9 155/7
DB one arm row 2/8-10e 2:00
75/8e 75/9e
superset 3
Jackknife push-up 2/10-12
BW/12/2
1-arm lat pull down 2/10-12e 2:00
60/12e 70/12e

Seated Russian twist 2/15 60
20/15 /2

CC dad · 03-15-2007, 08:28 PM

3/8/07

Hang clean 4/5 90
135/5 140/5 145/5 135/5

superset A
1-leg squat 2/10-12e
BW/12e 10/10e
Romanian dead lift 2/8-10 2:00
235/12 245/10
Superset B
Alternating DB BP 2/10-12e
55/12e 60/8/7 (First is left arm second is right)
Horizontal chin up 2/10-15 2:00
BW/15 BW/12
superset C
Alternating DB overhead press 2/10-12e
45/6e 35/12e
Pull-up 2/10-12
BW/12/2

Bridge/walk up 3/3 60
BW/3/3

CC dad · 03-15-2007, 08:30 PM

3/14/07
Rest week

Power clean/front squat 115/5/5

CC dad · 03-31-2007, 08:06 AM

3/20/07

Clean pull 185/5/4

Superset A
Front squat 210/10 210/8
1-leg back extension BW/10e 10/10e
Superset B
Close grip BP 150/10 150/8
DB 1-arm row 75/10e/2
Superset C
Jackknife push up BW/15/2
1-arm lat pull down 70/10e/2

seated Russian twist 20/15/2

CC dad · 03-31-2007, 08:12 AM

3/26/07

Hang clean 140/5 145/5 150/5 135/5

Superset A
1-leg squat 10/12e/2
Romanian dead lift 240/12 240/10
Superset B
alternating DB BP 55/12e/2
Horizontal chin up BW/15/2
Superset C
Alternating DB overhead press 35/12e/2
pull up BW/12/2

CC dad · 03-31-2007, 08:17 AM

3/28/07

Clean pull 185/5/2

Superset A
Front squat 210/10/2
1-leg back extension BW/10e/2
Superset B
Close grip BP 155/8/2
DB 1-arm row 80/8e/2
Superset C
Jackknife push up BW/15/2
1-arm lat pull down 70/12e/2

seated Russian twist 25/15/2