2-3-13

Rest Day

Read Westside Barbell Book of Methods. Also read this interesting article comparing powerlifting benefits to  olympic weightlifting

http://articles.elitefts.com/training-articles/a-debate-between-powerlifting-and-olympic-lifting-as-the-main-athletic-training-method/

2-1-13

DE: Box Squat, 12x2, rest 1min (135lbs)

Leg Curls: 110(6), 110(8), 140(8)

Leg Press: 360(5), 410(5), 450(5)

toes-to-bar: 100 in 6 sets (some sets of 10reps strict)

Ran out of time for WOD. Banquet served for 6hrs

1-31-13

ME: Shoulder Press 150lbs 1x, failed 145lbs 2x

Seated Row: 3x6 reps, rest 1min
Result: 135(8x), 150(6x), 150(6x)

Barbell Tricep Extension: 3x10 reps, rest 1min
Results: 15lbs (10x)

Bench Arm Curls: 10lbs (27x)

Shoulder Shrugs: 3x10 reps, rest 1min
Results: 50lbs (10x)

WOD
1. 5min max rounds

5 - 135lb Bench Press
15 - Airsquats

Results: 6 rounds
Rest 2min

2. 5min max rounds

5 - pull ups
10 - Burpees
5 - toes to bar

Results: 4 rounds
Rest 2min

3. 5min max rounds

10 - pull ups
10 - Airsquats
5 - toes to bar

Results: 3 + 8 pull ups

Notes:

• Toes to bar are getting weak
• Need to work on not pausing between activities
• One pull-ups make sure I rest going down

1-30-13

Olympics
Snatch: 100lbs 9x, rest 1min

Notes: Did better not jumping back on the snatch. Noticed I am still jumping back on the clean. It seems to help the jump back if I think about squeezing the butt cheeks. On the jerk it seems to help focusing 45 degree angle down and certain point. This increases balance with the legs.

Rest 2min

Clean & Jerk: 140lbs, rest 1min

Rowed for 20min around a 29-31 meters per minute

Notes: In the row I noticed that most of the power comes from the knee and hip bend. Short bursts of energy here make the movement more efficient rather than thinking about the whole movement as one speed. 

1-29-13

Morning:
Band Push-Ups (30lbs)
Stretch: hamstrings, shoulders, squat

Results: 30, 20(tricep), 25(tricep)


ME: Lower Box Squat
Results: 295lbs (could get a little more parallel on these)

Good Mornings: 3 x 10, rest 1min
Result: 95lbs, sore from these. Hamstrings are weak

Dumbbell Step-Ups: 3x6, rest 1min
Results: 60lbs

GHD Situps with 10lb medicine ball: 3x max reps
Results: 11lbs 35x, 4lbs 26x, 0lbs 16x

Lower Back Extension: 3 x 15 reps
Results: 115, 130, 130

Grip Work 85lb dumbell both hands
Results: 50sec, 45sec, 36sec

3hr Break

3 Week Run Cycle
Run: 3 x 200m + 400m + 600m, rest time to complete interval
Results:
:45, 1:45, 2:45
:48, 1:48, 2:48
:51, 1:52, 2:51

1-28-13

DE: Shoulder Press 60lb bar, 30lb band

Strict Pull-Ups: 8,6,6
High Pulley Overhead Tricep: 3x10, 35lbs
Seated Dumbell Lateral Raise: 3x10, 15lbs

For Sets for Max Reps in 2min & 30sec:

• Row 500m
• Handstand Push-Ups x Max Reps

Rest 90sec between sets

Results:
1:50, 7
1:55, 8
1:56, 7
1:59, 7

1-25-13

ME: Deadlift
Result = 285lbs x1rep
Notes: Could have lifted more. Had a hard time holding bar. Needing to research this more.

ME: Bench Press
Result = 210 x 1rep

WOD:
2min of Double Unders = 105
2min of Situps = 48

90sec of DU = 60
90sec of situps = 30

30sec of DU = 58
30sec of situps = 22