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Eric Hall
10-20-2008, 09:59 PM
I would not have believed that a three week vacation, with no strength training involved in said vacation, would result in such a lack of strength, but it did result in a lack of strength. This is my attempt to bring my numbers back up and beyond.

I mostly do the Olympic lifts and the squat variations. My short term goal is to get a body weight snatch, body weight cj, 2x body weight bs, 1.5x body weight fs, and body weight ohs. My goals after these goals are, obviously, to increase those lifts.

Monday, October 20, 2008

(All weights in lbs. every squat ata)

ohs (1x2) 75 (1x1) 80 (1x2) 85 (1x2) 95 (1x1) 100 (1x2) 105

cj (1x2) 95 (1x1) 100 (1x2) 105 (2x1) 115 (1x2) 120 (1x1) 125

bs (1x2) 135 (1x2) 155 (1x1) 175 (1x2) 185 (1x1) 190

ps (1x2) 55 (1x1) 65 (1x4) 85

fs (1x2) 155 (1x1) 165 (2x2) 170

hspu - nose to floor, full extension with five second pause at the bottom - 3 reps, 5 reps.

dead hang pull ups - 8

Eric Hall
10-22-2008, 07:38 PM
Wednesday, October 22, 2008

Snatch - 65 lbs x1 75 lbs x1 75 lbs x1 75 lbs x1 75 lbs x1

cj 1x2 95 lbs 1x1 105 lbs 1x1 115 lbs1x1 125 lbs 1x1 130 lbs 1x1 135 lbs 1x2 115 lbs

fs 3x3 165 lbs

George Mounce
10-22-2008, 08:07 PM
Hello and welcome!

Not trying to make a huge buying plug, but if you haven't read Greg's book yet, its an amazing resource of information!

Also, I found that video taping my lifts, then immediately watching them off the camera helped me immensely in getting my form down and getting the weight up. I put 40 pounds on my max clean and jerk just through form!

Eric Hall
10-22-2008, 09:48 PM
Hello and welcome!

Not trying to make a huge buying plug, but if you haven't read Greg's book yet, its an amazing resource of information!

Also, I found that video taping my lifts, then immediately watching them off the camera helped me immensely in getting my form down and getting the weight up. I put 40 pounds on my max clean and jerk just through form!

Thanks, George. I have not read Greg's book, but from what I have read online about it, it sounds like a phenomenal read.

My form on the snatch and the clean and jerk could definitely use a lot of work. I will try to record myself during my next training session. Also, would you recommend attempting a 'heavy' snatch or clean and jerk sans bumper plates? The gym I attend does not have bumper plates, which makes it hard, nay impossible, to dump the bar if I had to dump the bar.

Derek Simonds
10-23-2008, 06:39 AM
Without bumpers it is really hard to safely dump the weights. When I travel and work out in a gym without bumpers I work triples with weights I feel comfortable controlling down.

Hope that helps.

Eric Hall
10-23-2008, 09:02 AM
Without bumpers it is really hard to safely dump the weights. When I travel and work out in a gym without bumpers I work triples with weights I feel comfortable controlling down.

Hope that helps.

Thanks, Derek.

Eric Hall
10-23-2008, 09:21 PM
Thursday, October 23, 2008

bs 10x3 175

sn pp (95 105 115 125 *3)

sn pull 135*3 155*2

hps (65 75 85 *3)

hspu 10 8 5

Eric Hall
10-24-2008, 09:58 PM
Friday, October 24, 2008

Muscle sn: 85 x3 90 x3 95 x3 105 x3

2 pos cln flr. hang: 105 x2 110 x2 115 x2

zercher squats: 115 x5 120 x5 130 x3 145 x3 155 x2

concentric zercher squats: 160 x1 165 x1

notes: This is my first time doing Zercher squats, so I kept it light. I really enjoyed doing them. I will be seeing them more often.

Eric Hall
10-25-2008, 03:40 PM
Saturday, October 25, 2008

ohs: 65 x3 85 x3 95 x3 105 x3 110 x3 115 x3

split jerk: 115 x2 125 x2 130 x2 135 x2 145 x2

zercher squats: 145 x5 150 x5 155 x3 160 x2

sit ups: 4x25

dead hang pull ups (as slow as possible with a second pause at the top and bottom): 5 3

db swings: 3x3 100

bar curls: 3x5 100

hspu: 2x6 parallel with the wall. nose to floor. full extension.

fs: 2x2 150

Eric Hall
10-26-2008, 07:06 PM
Sunday, October 26, 2008

ps+ohs: 2+1 4 sets @ 85

bs: 180 x3 185 x3 190 x2

barbell curls: 3x5 @ 110

zercher squats: 6x2 @ 160

Eric Hall
10-27-2008, 07:37 PM
Monday, October 27, 2008

clean and press 1x5 sets @ 115

fs 10x3 @ 160

push press 5x3 @ 145

zercher squats 3x3 @ 165

snatch shrug 3x3 @ 135

hspu 3xmax - 12 9 4

notes: I am finally becoming more comfortable with cleans. I was not "violently exploding" during the last extension, and I was losing a lot of power because of it. I hope I can transfer this over to the snatch.

Eric Hall
10-29-2008, 07:13 PM
Wednesday, October 29, 2008

ohs: 95 x3 105 x4 110 x4 115 x2 120 x2

bs: 10x3 @ 185

press 5x3 @ 135

fs: 2x2 @ 170

deadhang pull ups: 3 x max 7 6 3

3x5 db curl @ 50

Eric Hall
10-30-2008, 10:13 PM
Thursday, October 30, 2008

ohs: 95 x4 110 x3 115 x2

cj: 115 x2 125 x2 130 x2 135 x1 140 x1 145 x1 135 x2 115 x2

zercher squat: 3x3 @ 175 2x2 @ 185

too a break so I could carve pumpkins

fs: 135 x5 145 x5 155 x3 165 x3 175 x2 180 x3 185 x2 190 x2 195 x1 185 x2x2 165 x3x2.

sn pp: 5x3 @ 125

farmer's walk: 85 lb db's. don't know the distance. just walked around.

hspu: 3x5

10 kipping pull ups

notes: The farmer's walk showed me that my grip sucks, so I need to work on that. Everything else felt good.

Eric Hall
10-31-2008, 05:40 PM
Friday, October 31, 2008

Happy Halloween!

ps: 75 x3 85 x3 90 x3 95 x3 100 x1 85 x1x3 sets.

bs: 10x3 @ 190

cj 1x5 sets @ 125

Eric Hall
11-02-2008, 07:46 PM
ohs 3x3 @ 105 2x1 @ 110

fs 6x2 @ 185

push press 5x3 @ 155

clean pull 2x2 @ 155 2x2 @ 175 1x3 sets @ 205

weighted dip 3x3 @ 90 + bw

notes: I am still recovering from a hangover. Guinness is awesome, but doing beer bongs with three to four Guinness's at a time is fucking stupid (and magically delicious.) The overhead squats didn't feel too great, and I've had better days with the front squat. The only thing that felt good were the clean pulls.

Eric Hall
11-03-2008, 09:32 PM
Monday, November 3, 2008

cj 1x5 sets @ 125 2x4 sets @ 115

bs 10x3 @ 195

sn pull 145 x 3 135 x3

press 5x3 @ 140

zercher squats 2x3 @ 185

rdl 5x5 @ 135

Eric Hall
11-05-2008, 08:10 PM
Wednesday, November 6, 2008

Did the WOD posted on Mike's Gym

bs 78%x5x5 @ 185

fs 65% x3 @ 140 70% x3 @150 75% @ 160 80%x3x2 @ 170

push press 5x5 (medium weight) 125 135 140 145 150

back ext. 3x10

ab wheel 3x10

declined sit ups 3x15

Eric Hall
11-06-2008, 08:54 PM
Did another WOD from Mike's Gym

Thursday, November 6, 2008

1. cln&jerk: work up to 65%x1x5 @ 95 on the minute, 70%x1x5 @ 100, 75%x1x5 @ 110, 78%x1 @ 115, 80%x1 @ 115, 83%x1 @120, 85%x1 @125, 88%x1 @ 130 .

2. cln pull: 95%x3 @ 135, 100%x3 @ 145

3. cln deadlift: work positioning: 100%+10 kg x 3, +5 x 2 @ 165

4. evil wheel: 3 x 10

Eric Hall
11-07-2008, 08:30 PM
Friday, November 7, 2008

muscle snatch - max - 115

pwr sn + sn 2+1x6 sets @ 65

pwr cln+pp+jerk 1x1x1x6 sets @ 115

turkish get ups x5 each side @ 55

hanging leg raises on support on rings 3x10

tucked skin the cats

Note to self. Get better at the snatch.

Eric Hall
11-08-2008, 06:14 PM
Saturday, November 8, 2008

"Dead and Upside Down on Saturday"

Warm Up - Back Squat x 2 (165 185 195 215)

Workout - Deadlift x1 (185 225 245 275 290 300 305 310 (PR))

HSPU: 6x5

Cool Down: Back Ext. 3x20

Leg Lifts 3x20

notes: I am trying for something new. I'll let you know how my plan pans out.

Eric Hall
11-09-2008, 10:26 PM
Sunday, November 9, 2008

back squat 5x5 155 175 200 210 205

notes: I am going to try an MEBB type program.

Sat. - deadlift + hspu or press to handstand practice
Sun. - squat (rotate among back, front, overhead, zercher)
Mon. upper body (rotate between presses, weighted pull ups)
Tue. - rest
Wed. - squat clean
Thu. - metcon
Fri - metcon (or rest. depending on how feeling)

Eric Hall
11-10-2008, 07:15 PM
Push Press 5x5 150 170 170 170 (fail on last rep) 160

notes: All reps in the 90 - 95% range.

Eric Hall
11-12-2008, 07:24 PM
squat clean 3 3 2 2 2 1 1 1

130 135 140 145 150 155 160 160 (failed on last rep. didn't keep bar close enough to the body)

Eric Hall
11-13-2008, 06:30 PM
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds + 5 thrusters

note: I got a 'Charlie horse' after the first round, and my lower back was hurting. I haven't done a met con WOD in months. The thrusters were easy and so were the hpc. The sdlhp were light, but because of the agonizing pain in my lower back they were in a pain in the ass.

Eric Hall
11-15-2008, 10:33 PM
Deadlift 5x5 250 260 270 275 260

3 rounds of "cindy" 5 pull ups 10 push ups 15 squats time: 2:05

notes: Deadlifts felt horrible. I was getting an uneven pull. One side was rising quicker than another side. It was weird. This didn't even happen when I was pulling over 300 last weekend. Has this happened to any of you before? If so, then what did you do to help correct it?

Eric Hall
11-16-2008, 08:34 PM
Sunday, November 16, 2008

back squat 5x3

205 210 205 205 200

note: Squats were way off today. They felt horrible. Just horrible.

Eric Hall
11-17-2008, 07:15 PM
Monday, November 17, 2008

Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5 5

P 135 140 145 150 155
PP 160 165 170 175 (1) 170
PJ 135 140 145 150 150

notes: Well, my push "jerks" were my like push presses, so I am going to have to work on that. The presses and push presses felt good, though.

Eric Hall
11-18-2008, 08:11 PM
Tuesday, November 18, 2008

7 HSPU
7 Thrusters @ 115
7 HPC @ 115

3 rounds for time

time: 14:08

Eric Hall
11-19-2008, 08:34 PM
Wednesday, November 19, 2008

OHS 1 1 1 1 1
FS 1 1 1 1 1
BS 1 1 1 1 1

OHS 105 110 115 95 95
FS 155 175 185 195 195
BS 205 210 215 215 215


notes: OHS felt horrible.

Eric Hall
11-20-2008, 07:16 PM
Thursday, November 20, 2008

deadlift 3 3 2 2 2 1 1 1 1

225 250 275 280 285 295 300 305 310

post work out stretching

practice handstands and press to handstands.

notes: Even though I didn't get a new PR on the deadlift I was pleased. My form was better this time than last time. I am also happy that I got a press to handstand. Next goal is to get a press to handstand, then do a free standing handstand push up.

Eric Hall
11-21-2008, 10:19 PM
7 pull ups
7 thrusters @ 75
7 burpees

5 rounds for time

8:29

notes: My metcon is slowly building back up. The burpees were the big suck factor in this WOD.

Eric Hall
11-24-2008, 09:47 PM
Monday, November 24, 2008

Front Squat 3 3 3 3 1 1 1

155 175 180 185 195 200 205

5 rounds of

5 pull up
10 push up
15 squat

time: 3:03

Eric Hall
11-25-2008, 09:19 PM
Tuesday, November 25, 2008

95 # clean and press 50 reps

time: 7:50

Eric Hall
11-27-2008, 02:24 PM
Wednesday, November 26, 2008

5 rounds of

Deadlift 3 reps
HSPU max reps

260/13
275/11
280/8
285/8
280/3

notes: This was an awesome WOD. I highly recommend this one to everyone.

Thursday, November 27, 2008

Happy Thanksgiving!

Eric Hall
11-29-2008, 12:49 AM
Friday, November 28, 2008

Front Squat 3x5 sets @ 175
Back Squat 5x4 sets @ 160
Push Press 140 150 155 155 155

Eric Hall
11-29-2008, 08:50 PM
Saturday, November 29, 2008

Handstand Practice
Clean x1 135 140 145 145 145
Back Squat 3x5 @ 185

2 rounds for time

190 # deadilft 10 reps
70# db swing 10 reps
pull ups 10 reps

time: 6:40

notes: I originally planned on doing 3 rounds for the metcon, but I hit a wall; and knew that if I were to continue it would be an exercise in futility. I hope my work capacity becomes larger in the future.

Eric Hall
12-01-2008, 09:49 PM
Monday, December 1, 2008

Clean and Press 1x5 sets @ 135
Deadlift 6 sets x 2 reps @ 250
Press 3x5 @ 135
Zercher Squat 3x5 @ 160

note: I really liked this workout. I think I may stick with it for a while and see if I can make any gains.

Eric Hall
12-03-2008, 09:07 PM
Wednesday, December 3, 2008

Clean and Press 1x5 sets @ 140
Front Squat 3x5 @155
Push Press 3x5 @ 140
Deadlift 6x3 @ 250

Eric Hall
12-05-2008, 10:54 PM
Monday, December 5, 2008

Deadlift 6x2 @ 250
zercher squat 3x5 @ 165
clean and press 1x5 sets @ 145
press 2x5 @ 140

notes: I was going to do 3x5 with the press, but I ran out of time. Overall, satisfied with the workout.

Eric Hall
12-10-2008, 09:30 PM
Monday, December 8, 2008

Clean and Press 1x5 sets @ 150
Deadlift 6x4 @ 250
Front Squat 3x5 @ 160
Push Press 3x5 @ 145

Wednesday, December 10, 2008

Clean + Push Press 1x5 sets @ 155
Front Squat 3x5 @ 165
Deadlift 6x2 @ 250

Eric Hall
12-12-2008, 08:01 PM
Friday, December 12, 2008

Clean + Push Press 1x4 sets @ 160

Chelsea 17 rounds 17 minutes

Eric Hall
12-13-2008, 04:24 PM
Saturday, December 13, 2008

"The Chief"

In 3 minutes do as many rounds of

3 power clean 135 lb
6 push ups
9 squats

Repeat 5 times

As rx

3
2 + 2 power cleans
2
2
2

Eric Hall
12-16-2008, 09:00 PM
Tuesday, December 16, 2008

Tabata Push ups

102 total

Eric Hall
12-17-2008, 09:39 PM
Wednesday, December 17, 2008

Front Squat 5x3 @ 170
Clean Pull 3x3 @ 180
Push Press 5x5 @ 140
Dead Hang Pull Ups 6, 8, 10 reps