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Blake Nelson
04-01-2010, 09:46 AM
Whatup,
I am a 19 year old college freshman who has been weight training for around 3 years. Unfortunatly, the first two years were horribly unproductive as they consisted of curling, benching, and nautilus machines. I have done Starting Strength off and on since then. My prs are 3x5 low bar back squat for 270, bench 197.5, oh press 127.5, deadlist 1x5 300. I am off these prs around 5% on average except for back squat which required a major reset because of caving knees and dominant quads. Currrent weight is 205 lbs at a height of 6'4"

I have done olympic lifting for about 3 weeks and would welcome any and all help and comments. I plan to work 5 singles of each the snatch and the clean and jerk with 1 minute breaks inbetween. My strength work will be low bar back squat on monday and friday with front squat on wednesday. I plan to do 3x5 on all exercises until progress cannot be made and then I will switch to texas method. Bench and oh press will alternate as well as wide and narrow grip pull ups. Deadlift 1x5 on friday.

Belor are my most recent workouts.

3-17-10

Clean and Jerk
1x1 135, 155, 165, 175, 180

Snatch
1x1 95 115 125

low bar back squat
3x5 210

bench
3x5 185

snatch
1x1 95, 115, 125,
1/4 at 130
0/3 135

clean and jerk
1x1 155, 165 (no jerk),
1/2 180 (no jerk)
1/2 185 (no jerk) pr on clean

high bar back squat
3x5 200
used a mirco band around middle thigh, it worked very well in keeping my knees out even on heavy sets. very impressed. I have dave tate to thank for that tip and a rubber band from his website is being shipped to richmond as i speak.

press 115 3x5

3-26-10

First day training in new gym.

snatch 1x75,85 3/5 for 111 lbs
clean and jerk 1x45,75,111 5/5 clean 3/5 jerk
back squat 2x5 205 (had 10k next morning which I ran in 52:14)
bench 3x4 190
wide grip pull ups 6,5,5,5
dips 11,10,10

3-29-10

snatch 111 (3/5)
c and j 165 (5/5)
back squat 5x5 205
press 3x5 120
wide grip pull ups with 1 min break 6,6,5,4
http://www.youtube.com/watch?v=AqDFCGfPQTI

Blake Nelson
04-01-2010, 09:50 AM
Snatch 1x45,75,98 hit 3/5 at 111
C+J 1x 45,75,98,111,141. hit 5/5 at 168.5
front squat 3x5 175
bench 3x5 191.25
chin ups
training video (http://www.youtube.com/watch?v=F2kX57okLGI)

Blake Nelson
04-02-2010, 03:26 PM
Today's workout felt great. It took a while becuase I was talking to several people including the owner of the new gym that I have started going to here in Richmond.

Snatch 1x45, 2x75, 2x98, 4/5 hit at 116
c+j 1x45,1x75,1x98,1x111,1x133,1x163, 5/5 hit at 173
low bar back squat 3x5 210
oh press 3x5 125
deadlift 1x5 275

youtube video of my c+j (http://www.youtube.com/watch?v=9fdaREGQPvM)


any programming/form tips are more than welcome

Blake Nelson
04-05-2010, 04:49 PM
snatch 1x45,75, 2x98, 118.5 hit 3/5
clean and jerk 1x45,75,98,111,133,168, 178 hit 5/5
low bar back squat 3x5 215
bench 3x5 191.25
wid grip pullups with 1 min breaks 6x4x3x3
dips with 1 min breaks 11x8x8
barbell pulls 153 3x5

youtube video of snatch and c+j (http://www.youtube.com/watch?v=Ig5wgtkf9v4)

Blake Nelson
04-07-2010, 06:21 PM
snatch 1x45, 2x75, 2x98, hit 4/8 at 116
clean and jerk 1x45, 2x75, 2x98, 1x133, 1x163 hit 3/5 cleans and no jerks at 179.25
front squat 3x5 at 180
oh press 5x45, 2x95, 2x115, 1x125, 1x130, 2x135
narrow pullups

youtube video of front squats and o lifts (http://www.youtube.com/watch?v=R2QfiOBufx0)

I felt really bad coming into the gym today, legs were just not there today not sure what was up. It could have been the heat in the gym, 5 hours of sleep monday night although I did get 11 tuesday night, or having just broke an 19 hour fast 2 hours before. Im betting on the last one.

first clean i was not agressive with elbows, second i caught forward

missed snatchs felt like a form problem while the cleans just didnt have the strength in the legs and the jerks were lacking leg explosion.

Blake Nelson
04-13-2010, 02:52 PM
youtube (http://www.youtube.com/watch?v=Ioy-jaRlcss)snatch 1x45, 2x75, 2x98, hit 5/9 at 117.25
clean and jerk 1x45, 2x75, 2x98, 1x133, 1x163 179.25 hit 2/5 cleans and no jerks
back squat 220 3x5
bench 3x5 192.5
wide grip pull ups with 1 minute breaks

Blake Nelson
04-13-2010, 02:53 PM
snatch 1x45, 2x75, 2x98, hit 7/10 in 5 sets of doubles at 118.5
clean and jerk 1x45, 2x75, 2x98, 1x133, 1x163 hit all 5 cleans and jerks at 178
back squat 225
oh press 3x3 130
narrow pullups

John Nelson
04-25-2010, 01:56 PM
I enjoy watching your videos. The Ridgeways wanted to see your lifting so I gave them the website. they'll be watching too. Dad

Blake Nelson
04-30-2010, 04:51 PM
snatch 123.5 hit 6/10 in 5 sets of doubles with 1 min break
c+j hit only 1 at 181
oh squat 119 3x5
bench 4 at 195, 5 at 185
superset narrow grip pull ups with incline dumbells with 30 sec in between
pulls 8x8x5
presses 8x8x8

snathes and the sucessful clean along with the miss (http://www.youtube.com/watch?v=mUBLqsjMMmg)


this is by far the most volume I have ever been able to hit on the snatches. Overhead squat also felt easy so I am sure my snatch will improve fairly quickly. I plan to oh squat once a week on wednesdays and increase by 5 pounds per week.

as for the cleans I hit all 5 on monday at 179.5 and combined with 3x5 bq squat at 230 I just hadnt recovered enough to push it on clean and jerks. In the furture I might just not clean and power jerks or something on wednesday along with the usual snatchs and oh squats.

Blake Nelson
05-01-2010, 12:30 PM
also since I got lazy there for a couple weeks, here are some videos from past training sessions

4-16-10 (http://www.youtube.com/watch?v=jOoUNi8CiWc)

4-19-10 (http://www.youtube.com/watch?v=p0ABcK36NC4)

Blake Nelson
05-01-2010, 12:40 PM
I attend a gym in inner city richmond virginia called "The Weight Room." This past week, the weight room moved across the industrial park where it is located into a bigger space. This new space has 30 foot ceilings, huge windows, and brick walls. It is a rather old place with a great feel. It has an awesome atmosphere and I really enjoy training there. If anyone lives close to richmond they should consider training there. It is a private gym full of members who are dedicated and know what they are doing. In other words, it is not full of the typical golds gym crowd. The owner, Chris Lawyer is a fantastic guy who knows just about anything you want to know about weighttraining.

Blake Nelson
05-04-2010, 07:13 PM
snatch 126 hit 6/10 in 5 sets of doubles with 1 min break

c+j 181 lbs. 5 singles with 1 min break. hit 5/5

lb back squat 235 3x5

push press 131 3x5

superset wide grip pull ups with unweighted dips with 30 sec in between
wide grip pulls 8x8x5

dips 8x8x5

you tube of snatches and c+j (http://www.youtube.com/watch?v=Sh-jaC7REL8)

Blake Nelson
05-08-2010, 02:01 PM
snatch 5 sets of doubles with 1 min break at 128.5 lbs hit 7/10
c+j 5 singles with 1 min break at 182 lbs hit 4/5
front squat 180 3x5
push press 136 3x5
superset dips and wide grip pulls

youtube of snatches and c+j (http://www.youtube.com/watch?v=Q49eSTFzsXM)

Blake Nelson
05-10-2010, 04:05 PM
snatch at 131 lbs with 5 sets of doubles with 1 min breaks, hit 6/10

c+j at 185 with 5 singles with 1 min breaks, hit 5/5 cleans and 3/5 jerks

low bar back squat 3x5 240

bench 3x3 205

incline dumbell press superset with chin ups

clean and jerks, snatches and 3rd set of back squats (http://www.youtube.com/watch?v=kol6fbzTsOg)

Blake Nelson
05-12-2010, 08:31 PM
not much for today folks, wednesday has turned into my low intensity day becuase i am pretty sure i was overtraining by doing such a high workload every workout. I will overhead squat 3x5 and do my usual assistance exercises. As for olympic lifts, wednesday will be a default light snatch day for form work but it can be changed if other issues arise. For example, today i worked on changing my jerk form. I am working on pushing my knees out and engaging my shoulder more.

jerk work, hit 188 pretty cleanly which is a pr

overhead squat 3x5 131

push press 141 3x5

dips wiht 45 sec break, 12,8,5

barbell curls

might put the video of jerks but i didnt get the 188 one so i dont really want to mess with that

Blake Nelson
05-14-2010, 09:58 PM
snatch 132.25 6/10 in doubles with 1 min break

c+j 186.25 1/5 in singles with 1 min break

front squat 185 3x4

bench press 195 3x5

wide grip pull ups superset with incline dumbbells with 30 sec in between 3 sets of each

youtube vid of oly lifts (http://www.youtube.com/watch?v=cN1V9P3o9ys)

Felt really weak today, sleep and nutrition wednesday and thursday was beyond terrible, two long exams at 8 on both mornings, also my meal plan has ran out....
However, I plan to train, eat, and sleep unimpeded and passionatly this summer

Jacob Rowell
05-16-2010, 07:32 PM
Hey Blake, I don't post here much these days, but I've been training at TWR for a few years. Good luck with your training, and welcome aboard over here.

Blake Nelson
06-04-2010, 07:33 PM
worked up to max on snatch, finally hit 140. pretty disapopointed.

switched to HIGH BAR back squat becuase ive been reading that it translates better with my olympic lifting
185 for 3x5

push press 155 3x5

youtube (http://www.youtube.com/watch?v=1F0gnh_EYnM)

Blake Nelson
06-04-2010, 07:45 PM
snatch 130 8/10

c+j 185 for one

high bar back squat 190 3x5

bench 210 2,2,1 reps

wide grip pull ups 8,5,4 reps with 1 min breaks

youtube (http://www.youtube.com/watch?v=gu5A2CFGbSM)

Blake Nelson
06-04-2010, 08:04 PM
5-21-10

high bar back squat 195 3x5

push press 150.25 3x4x4

5-24-10

snatch 135 7/10

c+j 185 4/5

high bar back squat 200 3x5

youtube (http://www.youtube.com/watch?v=Ptd8_LcHcYo)

Blake Nelson
06-06-2010, 02:57 PM
high bar back squat 205 3x5

push press 150 3x5

Blake Nelson
06-06-2010, 02:58 PM
snatch 135 8/10

c+j missed 3 attempts at 185

high bar back squat 210

you tube (http://www.youtube.com/watch?v=zhGmSJVlMCY)

Blake Nelson
06-06-2010, 03:00 PM
snatch 140 8/10

c+j misses at 185

high bar back squat 215 3x5

push press 155 3x5

yout tube (http://www.youtube.com/watch?v=NFrzT4xQedI)

Blake Nelson
06-06-2010, 03:01 PM
front squat 3x3 185

bench 200 3x3

pull ups and push ups

Blake Nelson
06-06-2010, 03:02 PM
snatch 145 3/10

realized i need to fix my form on the high bar olympic style back squat. Too much hip drive and I cant stay upright.

youtube (http://www.youtube.com/watch?v=NFrzT4xQedI)

Blake Nelson
06-07-2010, 08:46 PM
Switching over to the novice weightlifting progression from 70sbig.com/Rip:

Monday
Clean and Jerk heavy
Snatch for sets across


Tuesday
Squat
Press
Chin-ups


Thursday
Snatch heavy
Clean and jerk singles across


Friday
Squat
Bench
snatch grip deadlift

6-7-10 training

snatch 8 singles with 30 sec breaks at 135 hit 8/8

c+j work, started at 155 ended up at 175

youtube (http://www.youtube.com/watch?v=d_cu_b5CNP0)

Snatches felt great, aim was off on a couple but overall the went well. Speed is really picking up. As for the cleans, in an effort last week to catch the bar more in the full clean position, I inadvertantly destroyed my form. I thought my misses out front were caused by a lack of shoulder flexibility since my bench has gone up but it was really just becuase I was murdering the 3rd pull. This will be fixed promptly.

Blake Nelson
06-08-2010, 08:25 PM
high bar back squat 3x5 at 205lbs

bench press 3x5 at 197.5lbs

wide grip pull ups 3x5

dips 3x5 weighted with 25lbs

Blake Nelson
06-08-2010, 08:26 PM
Hey Blake, I don't post here much these days, but I've been training at TWR for a few years. Good luck with your training, and welcome aboard over here.

Thanks for the comment. Hopefully I see you over at the WR sometime.

Blake Nelson
06-10-2010, 08:19 PM
snatch
140x1
145 1/8

c+j
180x2
185 2/4

youtube (http://www.youtube.com/watch?v=qOY9iPjGtK8)

Blake Nelson
07-09-2010, 04:14 PM
Maxed out today in the core lifts.

olympic squat 260

bench 230

strict oh press 140

deadlift 315

I tried to stay pretty conservative with the maxes, i had about 5-10 more pounds in me but it wasnt worth chasing those just to start a program.

Olympic lifting will still continue, but im thinking i will do a progression that looks something like this

monday
squat, bench and assistance work

wednesday
olympic lifting and assistance work

friday
deadlift and oh press and assistance work.

Blake Nelson
08-02-2010, 05:07 PM
I decided to keep it light today for both lifts since I lifted on saturday for about 2 and a half hours. I went with Kent Stamey (crossfit hickory nc owner) and william mcalpine (posts training log here) to crossfit downtown winston to have peter haas coach us. I learned a lot and even set a 5 pound pr in the snatch at 165 lbs. All in all it was an extremely productive and enjoyable day.

Mondays training

snatch
145x4x1
155x3x1

c+j
165x4x1
175x2x1

This week is deload for wendlers. I will squat and oh press tomorrow

Blake Nelson
09-03-2010, 04:05 PM
High bar back squat 3x5 190
Bench 5x155 5x175 3x200
deadlift 1x285
Wides 7x6x5 1:30 break
Dips 10x10x8 1:30 break

Blake Nelson
10-29-2010, 08:39 AM
Since my weekdays are busy, I have planned two workouts on the weekends and two during the weekdays.

Tuesday (workout in the morning at a gym without bumpers)
oh squat 5x5 (volume)
oh press 3x5
front squat 5x3
weighted chins 3x5
weighted dips 3x5
more upper body bs

Thursday
Work up to a 90%-95% snatch single, then do 5 doubles with 1 min breaks at 75%
clean and power jerk 5 singles around 85%-90%
heavy box squats, work up to a heavy single then 6 sets of doubles at 75-80%
pull ups

Saturday
Snatch and Clean work in the morning
may mess around with some plyos

Sunday
heavy box squats
volume fs or oh squat(may rotate these two weekly)
bench
BW dips
BW chins
more upper body bs

Blake Nelson
01-18-2011, 09:07 AM
1/15/2011

Squat 200 5x5
bench 190 5x5

1/18/2011
Front squat 185
Shoulder press 135 3 3 2

Blake Nelson
01-20-2011, 12:50 PM
power clean (kgs)
70 1
72x1
74x1
76x1
80x1
82x1
84x3

back squat
225x3
205x3

deadlift
290 1x5

bench press
205 1x3

dips
70 lbs 3x5

chins

http://www.youtube.com/watch?v=fSQPdEvAbWY

Blake Nelson
01-24-2011, 07:55 PM
1-22-11

squat
5x5 185
oh press
5x5 125
pc

1-24
front squat
3x3 175
bench
3x5 195

Blake Nelson
01-26-2011, 09:06 AM
Back squat 1x5 205

Power clean
70 x 1
75 x 2
80x1
84 x 1
87 x1
89 x 2

Deadlift
295 1x5 failed, did 4

Shoulder press
135 3x3x3

Blake Nelson
01-31-2011, 11:32 AM
Squat
5x5 195
Bench
195 3x5
Pc
5x2 80 kg
Dips
Chins

Blake Nelson
02-02-2011, 03:12 PM
Front squat 3x3 175
Shoulder press 3x5 125 easy
Chins 3x5 35

Blake Nelson
02-05-2011, 01:27 PM
Squat not worth writing home about
Bench 197.5 3x5
Pc 5x2 81 kg
Dips 75 3x5
Chins

Blake Nelson
02-07-2011, 08:55 AM
Back squat 5x5 135
Oh press 3x5 127.5
Deadlift 1x4 300 1x1 300
Dips 14x14x14 bodyweight
Chins

Blake Nelson
02-14-2011, 08:50 AM
2/10/11
Back squat 155 5x5
bench 3x5 197.5
Pc 5x2 82 kg

2/14/11
back squat 175 5x5
Oh press 130 4 5 5
Pc 80 2
85 1
90 1 pr
Dips 15 15 15
Chins

Blake Nelson
02-19-2011, 01:47 PM
2/16/11
Dl 295 3x5
Bench 200 3x4
Chins 35 lbs 3x5

2/18/11
Squat 185 3x5
Oh press 130 3x5
Pc 83 kg 5x2
Dips 75 3x5

Blake Nelson
02-24-2011, 06:05 PM
Box squat
1 rep max 225
8x2 185

Pc 84 kg 5x2
Bench 200 3x5
Dips 3x10 with 25lbs
Chins 3x5 35 lbs

Blake Nelson
02-24-2011, 06:14 PM
Squat 3x5 190
Oh press 3x5 130
Dips 3x5 77.5
Chins

Blake Nelson
03-02-2011, 10:42 AM
2/26/11
Pc 92 x1
Bench 202.5 5x4x4
Dl 305 3 x1x1
dips 3x10 30lbs

3/2/11
box squat 230 max
185 8x2 45 sec
oh press 132.5 4x4 130 x5
Pc 85 ks 5x2
dips 3x10 32.5
Chins

Blake Nelson
03-04-2011, 01:14 PM
Back squat 190 4x5
bench 202.25 3x5
Pc 94. Kg x1
Dips 77.5 kgs 5x4x5
Chins 35 5x4x4

Blake Nelson
03-12-2011, 09:08 AM
BAD CNS

box squat 235 max
190 8x2 45 sec breaks

sp 132.5 4x3 130 x4

pc 84 5x2

dips 3x10 25lbs
chins

Blake Nelson
03-12-2011, 09:09 AM
back squat 3x5 195
bench 3x5 200
pc 5x2 185 lbs

Blake Nelson
03-14-2011, 10:23 AM
Squat 3x5. 200
Sp 3x5 130
Pc 185 199 195 200 miss 205 then hit 205
Chins

Blake Nelson
03-17-2011, 12:28 PM
Box squat 8x2 195
Bench 3x5 200
Chins

Blake Nelson
03-19-2011, 05:31 PM
Back squat 205
sp 3x5 130
Pc 5x2 190
chins
oh squat 135 1x5

Blake Nelson
03-23-2011, 11:08 AM
Box squat max 235 8x2 195
bench 3x5 200
Pc 5x2 86 kg
Dips 3x10 35
Chins 3x5 35

Blake Nelson
03-25-2011, 01:24 PM
Back squat 3x5 210
Sp 132.5 4x4 130 x5
Pc max 95 kg
chins

Blake Nelson
03-28-2011, 02:31 PM
Back squat 240 max 8x2 195
bench 202.5 2x5 1x3
Pc 87 5x2
Dips 3x10 37.5
chins 3x5 37.5

Blake Nelson
03-31-2011, 04:11 PM
Back squat 215 3x3 box
Sp 132.5 4 5 130 5

Blake Nelson
04-06-2011, 10:27 AM
Back squat 245 mac 8x2 195
bench 202.5 x3 200x4 200x5
Pc 87 5x2
Dips 3x10 37.5
Chins 3x5 37.5

Blake Nelson
04-08-2011, 02:22 PM
Box squat 215 3x3
Sp 132.5 132.5 2x4 130 x5
Pc max 96x1
Ring dips 3x5

Blake Nelson
04-11-2011, 01:29 PM
Box back squat 250 max. 200 8x2
bench 202.5 x4 200 x4x4
Pc 5x2 88 kg
Ring dips 4x7
chins 40lbs 3x5

Blake Nelson
04-14-2011, 02:05 PM
Box squat 225x3
205x5
185x7
Sp 135x3
125x5
115x7
pc
60x2
80x1
90x1
96x1
Dips 3x10 40
chibs

William McAlpine
04-14-2011, 03:54 PM
How you like the rings? Try them with your hands turned out (palms facing away from the body)

Blake Nelson
04-20-2011, 11:05 AM
Box squat
225x3
205x5
185x7
Bench 210 x3 with spot
195x5
185x7
Pc 80x2
85x1
90x1
Ring dips 7x8x8

Blake Nelson
04-27-2011, 11:42 AM
Box squat
245 max
200 8x2
Sp
135x3
125x5
pc max
60x2
80x1
90x1
96x1
Ring dips
3x8
Chins 37.5
3x5

Blake Nelson
04-30-2011, 12:31 PM
Box squat
230x3
210x5
190x7
bench 210 x2
195x4
185 x6
Pc 88 2x2x1x2
dips 3x10 40
chins

Blake Nelson
04-30-2011, 04:50 PM
Box squat
230x3
210x5
190x7
bench 210 x2
195x4
185 x6
Pc 88 2x2x1x2
dips 3x10 40
chins

Blake Nelson
05-02-2011, 01:13 PM
Box squat 255 max
205 8x2
Sp 135x3 easy
125x6
115x8
Pc max missed 96 twice
ring dips 1 30 10x9x6
Chins 40 lbs

Blake Nelson
05-14-2011, 10:18 AM
Have only worked out once since the last post. A combination of being sick and having finals has caused this. Unfortunately, I will only be able to work out once because I am going on vacation for the next 1 and a half weeks. Anyways,

box squat
195 8x2
sp 135x3
125x5 (4)
115x7

pc 190 5x2
ring dips 130
chins 35lbs

Blake Nelson
05-26-2011, 12:33 PM
Box squat 215x3
195x5
175x7
sp 135x4
125x6
115x8
ring dips 10 12 10

Blake Nelson
06-01-2011, 12:11 PM
Box squat 220 x2
195x5
175x7
Bench 205 x2
195x3
185x5
Ring dips

Blake Nelson
06-02-2011, 10:28 AM
Pc 5x2 195
chins 40 5x4x4
curls 65 and sp 95

Blake Nelson
06-08-2011, 03:56 PM
Back squat 220x3
195x5
175x7
Sp 135x4
125x6
115x8
Dips

Blake Nelson
06-09-2011, 09:36 AM
Pc pc 5x2 195
dips 12 10 8 10lvs
Chins 3x5 40 5 4 4

Blake Nelson
06-14-2011, 08:59 AM
Box squat on Sunday
225x3 200x5 180x7
Sp 140x3 130x5 120x7

Today
Pc 195 5x2
Bench
200x3
190x5
180x7
chins 130 11 7 4

Blake Nelson
06-16-2011, 10:53 AM
Squat 225 x3
200 x5
185x8
Sp 140x3
130x5
120x8
Chins ring 200 8x6x5
Ring Dips 130
Curls

Blake Nelson
06-21-2011, 11:01 AM
Box squat 230x3
205x5
190x7
bench 205x3
195x5
185x7
Chins 40 4x4x4
Ring dips

Blake Nelson
06-26-2011, 09:15 AM
Box squat 230x38
210x4
190x7
Sp 140x2 2:30
130x4
120x6
Chins 200
12 8 6

Blake Nelson
06-28-2011, 01:17 PM
Pc 195 5x2
Bench 205x3
195x6
185x6
Ring chins 200 8x6x5
Oh squat 95 3x5

Blake Nelson
06-30-2011, 11:20 AM
Box squat 235 x3
210 x5
Sp 140x2
130x5
120x7

Blake Nelson
07-14-2011, 12:28 PM
Box squat 240 2x2
210x5
190x7
Sp 140x2x2
130x4
120x6
Chins 200 13x9x5
Oh squat 115 3x5

Blake Nelson
07-18-2011, 11:54 AM
Pc 89 kg 5x2
Bench 210x3
200x5
190x6
Dl 275x5
Chins 40 5x4x4
Db press curls

Blake Nelson
07-20-2011, 05:20 PM
Box squat 240x2
210x5
190x7
sp
140x3
130x5
120x7
Chins 200

Blake Nelson
07-23-2011, 08:45 AM
box squat 240x3
210x5
195x7
bench 210x3
200x5
190x7
chins 40 5x5x5
db press curls

William McAlpine
07-24-2011, 03:39 PM
bench 210x3


Nice dude! pr? Oh and I liked that blog post. I thought it was a great contribution.

Blake Nelson
07-25-2011, 09:56 AM
Nice dude! pr? Oh and I liked that blog post. I thought it was a great contribution.

Yep it was a pr :)

Blake Nelson
07-25-2011, 09:58 AM
pc 200 5x2
sp 145x2
135x5
125x7
chins 200

Blake Nelson
07-28-2011, 09:47 AM
Box squat 245 2x2
215x5
195x7
Bench 215x3
205x5
195x7
Chins 40 5x5x5
Pu and curls

Blake Nelson
08-03-2011, 12:02 PM
Box squat 245x3
215x5
195x7
sp 145x2
135x5
125
Chins 200 13x9x6

Blake Nelson
08-05-2011, 01:33 PM
Pc 200 5x2
bench 215x2
205x4
195x6
chins 40lbs 5x5x5
pu and pull ups

Blake Nelson
08-07-2011, 11:49 AM
box squat 245x3
215x5
195x7
sp 145x3
135x5
125x7
dl 285x5
chins 200 14x9x8
plyos box 5x3
sp and curls 2 sets 12x10

Blake Nelson
08-14-2011, 08:58 AM
box squat 250x2 250x1`
215x5
195x7
sp
145x2x2
135x5
125x7
dl 285x5 hard
wides 200 11x8x6

Blake Nelson
08-26-2011, 01:39 PM
Box squat 245 2x2
215x5
195x7
Bench 210x2
200x4
190x
Oh squat
50kg 3x7

Bobby Brar
08-27-2011, 01:34 PM
you're doing very well :)

Blake Nelson
08-29-2011, 01:57 PM
Pc 5x2 90
Sp 140x3
130x
120x
Dl 1x5 280
Chins 200 14 9 7
Sp curls 100 65

Blake Nelson
08-31-2011, 11:07 AM
Box squat 245 1x3
215 x6
195x8
bench 210x2
200x4
190x6
chins 40lbs 200 5x3x3
Front squat 155 200 3x5
incline db 65 10 10 7

Blake Nelson
09-03-2011, 12:42 PM
Box squat 250x3
220x5
200x7
Sp 145x2
135x3
125x6

Blake Nelson
09-06-2011, 01:42 PM
Pc 5x2 91 hard
Bench 210x2
200x4
190x6
Dl 285 1x5 285
Chins 200 14 10 7
5x3 jump boxes
Incline 65 100 curls 65
12 10 8 (6 on incline)

Blake Nelson
09-12-2011, 10:14 AM
Box squat 250x3
225x5
205x7
bench210x2
200x4
190x6
Rdl 145 3x10
Chins 40 200 5x4x4
incline 200 65 12 7 5

Blake Nelson
09-14-2011, 10:55 AM
Pc 4x2 91
sp 145x2 x1
135x4
125x6
Dl 290x3
Chins 200 14 8 6
Jumps 5x3
Curls sp 70 100 1:00
12 11 8
13 11 8

Blake Nelson
09-16-2011, 07:12 PM
Box squat 250x3
225x5
205x7
Bench 210x3
195x4
Incline 65x12 70x8x6
Rdl 155 3x10
Wides 200 11. 7 5

Blake Nelson
09-23-2011, 12:54 PM
9/21/11
Pc 92 5x2
Dl 285 1x5
Sp 140

Squat 250x3
225x5
205x7
bench no spot
210x2
200x4
200x3
190x6
Rdl 155 3x10
Wides 200 12 8 6
Incline 200 13 7

Blake Nelson
09-26-2011, 10:22 AM
Box squat 250x3
225x6
205x8
Sp 145x2
140x3
130x4
120x7
Rdl
160 3x10
Chins 200 14 9 7
Sp 100 curls 70 jumps x3

Blake Nelson
09-28-2011, 11:41 AM
Pc 92 fail
Bnch 210x2x2
200x4
190x6
Dl 290x3x3
Chins 40 200 5x5x5
Incline 65 200 12 10 6

Blake Nelson
10-01-2011, 10:40 AM
Box squat low. 225x5
210x6
Sp 145x2 breed 3 next time
140x3
130x4
120x7
Rdl 3x10 165
Wides 200 12 9 8
Jumps sp 100 curls 70
12 12 10 10 8 8

Blake Nelson
10-03-2011, 10:28 AM
Box aquatic 255x2 x1
230x5
210x7
Bench 210x2
200x4
190x5
Rdl 170 3x10
Chins 45 200 5x
Incline curls 65s 70
Jumps
13 14 10 12 8 10

Blake Nelson
10-05-2011, 01:02 PM
Ball
Dl 225 x10
Sp 145x2
140zx3
125 x6
Wides 12 9 6
Curls

Blake Nelson
10-10-2011, 10:23 AM
Box squat 255x3
235x5
215x7
Bench 210x2
200x4
190x5
Rdl 175 3x10
Chins 200 14 10 8
Incline 65 chins 70 jumps
13 14 9 11 8 10

Blake Nelson
10-17-2011, 02:06 PM
Box squat 255x2x1
235 x5y
215x7
Sp 145x3
140x3
130x5
120x7
Chins 200 15 10 8

Blake Nelson
10-19-2011, 03:14 PM
Pc 90 5x2 missed several
Rack jerks 60x5 80 x1x1x1
Bench 210x2
200x3
200x3

Chins 45 200 5 4 5
Incline curls jumps 65 70
12 10 8

Blake Nelson
10-21-2011, 08:16 AM
Box squat 255x3
235x5
215x7
Sp 145x2
140x3
130x5y
120x7
Dl 280x5
Wides 13 9 7

Blake Nelson
11-14-2011, 11:06 AM
Box squat 255x2
255x2
235x2
225x4
215x5
Sp 135x2
125x3
115x
Wides 200 11x9x7
Curls 70 jumps 4
12 10 8

Blake Nelson
11-16-2011, 11:13 AM
Rdl 175 3x10
Bench hurt
Incline db. 45x10 55x10 65x10
Chins 200 strict 10x5x5

Blake Nelson
11-18-2011, 05:41 PM
Box squat 245x1
225x3
225x3
205x
Press
95x10x10

Blake Nelson
11-29-2011, 12:40 PM
Shoulder feels great
Box squat (no stretch reflex)
185x3
205x3
215x2
185x5
Sp
135x3
125x
115
Rdl 180 3x10 200
Chins 200 strict 8x5x5
Sp 95 12 8 5
Curls 70 8 5

Blake Nelson
12-02-2011, 10:24 AM
Box squat 135x3low 185x3 225x1 215x3 190x5
Bench 135x5 155x5 hurt
Dl 135x5 225x1 275x3 275x3
Wides 200 strict 8x5x5x4
Incline db 55x13 70x12 55x9 70x6 55 x7 70x8
188

Blake Nelson
12-05-2011, 10:52 AM
Box squat 135x3 185x3 230x1 215x3 195x5
Sp 135x3 125x5 115x7
Rdl 185 3x10 200
Chins 200 8.5 x 5x5
Sp 100 14 x10x8
Curls 70 12 x 10x8
Jumps
30 sec inbtwn

Blake Nelson
12-08-2011, 10:07 AM
135x3 185x3 235x1 220x3 200x5
Bench 135x5 hurt
Incline 60x10 65x8 65x8
Dl 135x5 225x1 275x3 275x2
Wides 200 10x6x5x5
Tris 50x12 55x12
Curls 70

Blake Nelson
12-11-2011, 12:33 PM
135x3 185x1 240x1 225x3 205x5
sp 135x3 125x5 115x7
Rdl 190 3x10 200
Chins 200 10x5x5
curls 70
Sp 100
Jumps

Blake Nelson
12-14-2011, 09:15 AM
Box squat 135x3 185x1 245x1 225x3 205x5
Bench 135x5 155x5 175x3 hurt
dl 280x3 280x2
Wides 200 10 7 6 5
Incline 60
curls 70

Blake Nelson
12-15-2011, 12:57 PM
Box squat 250x1 230x3 210x5
Sp 135x3
Rdl 195 3x10 200
Chins 10 5 5
Sp 100
Curls 70
Jumps 25+45

Blake Nelson
12-18-2011, 01:52 PM
Jumps 5 sets
ohs x15
400m

Blake Nelson
12-20-2011, 10:48 AM
Box squat 260x1fail 235x3 215x5
Sp 140x2 130x4 120x6
Chins 10 6 5

Blake Nelson
12-28-2011, 11:59 AM
Box 260x1 240x3 220x5
Sp 140x2 140x1 130x4
Dl 290x3 290x2
Wides 9 6 4 5
Curls 75 sp 100
30 each

Blake Nelson
01-03-2012, 11:01 AM
Box squat 260x1 240x3 220x5
Sp 140x3 130x5 120x7
Dl 290x3 290x2
Wides 10 6 5
Sp 100 curls 75 30 each

Blake Nelson
01-16-2012, 09:41 AM
Box 260x1 240x2 240x2 220x4
Sp 140x2 140x2 130x4 120x7
Dl 285x3 285x3
Wides 11 6 7
Curls sp 75 105
30 each
630

Blake Nelson
01-18-2012, 10:44 AM
Squat 135x5 185x3x5
Bench 135x5 185x3 hurt 175x5 165x7
Rdl 185 x3x10 200
Chins 30lbs 5 5 4 230
Jumps 4
incline 65x10 hurt
55 single 100 11 10

Blake Nelson
01-20-2012, 08:29 AM
Box 265x0 260x0 240x2 220x4
Sp 140x3 easy 130x5 120x7
Dl 290x3 290x
Wides 11 6 4
Curls 75 sp 105
30 each
705

Blake Nelson
01-23-2012, 11:58 AM
Box 265x0
245x 225x
Bench 185x3 175x5 165x7
Dl 295x2x1 295x2
Wides 11 6 5 4
Jumps with yellow 5
Incline 65
Tris

Blake Nelson
01-27-2012, 11:00 AM
1-25-12
Squat 190 3x5
Sp 145x1x1 135x4 125x6
Rdl 190
Chins 35 5 4 45 200
Sp 105 curls 75

Box 260x1squat 245x3 225x5
Bench 190x3 180x5 170x7
Dl 295x3 295x2
Wides 12 7 5 4
Incline

Blake Nelson
02-02-2012, 03:27 PM
Box 265x0
245x2
225x4
Sp 145x2
135x5
125x7
Wides 12 8 5 5
Dl 295x3 295x2
555 medley 105 75

Squat 195x3x5
Bench 195x3 185x5 175x7
Rdl 190 3x10 200

Blake Nelson
02-02-2012, 03:34 PM
Box 265x0
245x2
225x4
Sp 145x2
135x5
125x7
Wides 12 8 5 5
Dl 295x3 295x2
555 medley 105 75

Squat 195x3x5
Bench 195x3 185x5 175x7
Rdl 190 3x10 200
Chins 3x5 35
Jumps 5x3
Incline 65 tris

Blake Nelson
02-06-2012, 10:41 AM
Box 265x1 245x3 225x7
Sp 145x2 145x2 135x3 125x6
Dl 300x3 305x2
Wides 12 8 5 5
Sp and curls 105 75
540

Blake Nelson
02-10-2012, 12:38 PM
Box 270x0 245x3 225x5
Sp 145x3 135x5 125x7
Dl 305x3 310x2
Wides 12 88 7 4
Sp 105 curls 75

510

Blake Nelson
02-15-2012, 12:42 PM
Box 270x1 250x3 230x5
Bench 205x2 195x4 185x6
Dl 310x2 315x1
Wides 13 6 7dollars 5
Jumps

Blake Nelson
02-18-2012, 01:10 PM
Squat 205
Sp 145x3 135x5 125x7
Rdl 155 3x10
chins 40 4x 200

Blake Nelson
02-20-2012, 11:56 AM
Box 270x1 250x3 230x5
Bench 205x3 195x5 185x7
Dl 310x1x1x1 315x1x1
Wides 13x8x6x5
Jumps incline
2db yellow

Blake Nelson
02-23-2012, 04:27 PM
Squat 210
Sp 150x2 150x1 140x4 130x6
Rdl 165 3x10 200
Chins 40 5x5x5 200
Curls 75 sp 105
540

Blake Nelson
02-25-2012, 02:18 PM
Box 275x0 250x3 250x2 250x2
205x3 195x5 185x7
Dl 315x2 315x2
Wides

Blake Nelson
02-29-2012, 10:25 AM
2-27-12
Squat 210
Sp 150x2 150x2 140x4 130x6
Rdl 175 123x10 10 8
Wides
Sp curls 520

2-29-12
Box 270x1 270x1 260x2 260x1 230x5
Bench 205x3 195x5 185x7
Dl 315x2 315x1 320x1
Wides 30 530
Jumps +one green

Blake Nelson
03-02-2012, 10:04 AM
Squatb215
Sp 150x2 150x1 140x4 130
Rdl 185 12 10 8
Chins 45 200 5x4x3
Sp curls

Blake Nelson
03-05-2012, 10:00 AM
Box 275x1 255x3 255x2 255x2
Bench 210x3 200x4 190x
Dl 315x2 315x1 325x1
Wides 31400

Blake Nelson
03-21-2012, 10:22 AM
Box 270x0 260x0 250x1 250x1 230x2
Sp 150x0 145x0 135x3 135x3 125
Dl 315x1 315x1
Wides 45 604
Sp curls 720

Blake Nelson
03-23-2012, 10:27 AM
Box 230x1 250x1 260x1 260x1 250x1 250x1 230x3
Bench 205x2 205x1 195x3 195x2 185 x4
Rdl 175 12 10 8
Chins 40 5 4 4
Jumps 5x3 incline

Blake Nelson
03-26-2012, 10:54 AM
Box 270x0 260x1 260x1 240x3 220x5
Sp 140x3 130x4+1 120x7
Dl 315x1
Wides 45 715
Sp curls
640

Blake Nelson
04-02-2012, 09:03 AM
255x2 225x2 255x1 245x3 225x3 225x2
Sp 145x2 145x1 135x4 135x1 125x5 125x2
Dl 295x3 285x3
Wides 45 640
Sp curls
715

Blake Nelson
04-04-2012, 02:29 PM
Box 220 8x2 45
Bench 135x5 155x5 175x5 175x5 175x5
Rdl 185 10 8 6
Chins 40 till 15
Sled

Blake Nelson
04-09-2012, 10:36 AM
Box 220x2 240x2 260x1 260x1 260x1
Sp 145x3 135x5 125x6
Dl 325x1

Box 250x3 245x3 240x3 225x4
Bench 135x5 155x5 180x5
Dl 300x3. 290x3
Wides 45 604

Blake Nelson
04-11-2012, 09:25 AM
Box 225 8x2in 45
Sp 150x2 150x1 140x4 +1 130x5+2
Rdl 185 10 8 6
Chins 35
Sp curls 624

Blake Nelson
04-23-2012, 07:00 AM
box 270x1x3
bench 190 3x5
dl 335 1x2

Blake Nelson
04-23-2012, 07:02 AM
box 255x3 250x3 245x3 225x5
sp 150x2 150x1 140x4+1 130x6+1
dl 305x3 295x3

Blake Nelson
04-23-2012, 07:03 AM
box 230 8x2
bench 195 3x4
rdl 185 10 8 6

Blake Nelson
04-23-2012, 07:04 AM
box 275 1x3
sp 150x3 140x5 130x7
dl 340 1x2

Blake Nelson
04-23-2012, 11:58 AM
Box 255x2 miss 250x3 245x3 230x5
Bench 195 3x5
Dl 310x3 300x3
Jerk 70x3 75x3 75x3
Chins 35 3x5
Incline 65 10inch 8 6

Blake Nelson
04-25-2012, 09:25 AM
Box 235 8x2
Sp 155x2 155x2 145x3+2 135x5+2
Clean 60x3 70x3 80x3 90 1x3
Wides 45 630
Sp 115
Curls 75
710

Blake Nelson
04-30-2012, 07:47 AM
280 1x2 missed one
Bench 195 3x5
Dl 345 x1
Incline 70

Blake Nelson
04-30-2012, 09:19 AM
Box go upto 255x3 250x3 245x3 230x5
Sp 155 3x1 145x4 135x6
Dl 315x3 305x3
Chins 35 3x5
Sp 115 curls 75

Blake Nelson
05-02-2012, 05:51 PM
Box 8x2 235
Bench 200 3x4 +3
Pc 60x3 70x3 80x3 90x3 100x0x1x1
Wides 13
30
Incline 70

Blake Nelson
05-04-2012, 12:42 PM
Box 250x1 285x0 280x0
Dl 240 1x3 easy
chins 35 6 5 4 easy
Curls

Blake Nelson
05-05-2012, 10:33 AM
Box 200x1 250x1 260x1 270x1 280x1
Sled 100ft 1:30 160

Blake Nelson
05-07-2012, 10:03 AM
Box 255x3 250x3 245x3 230x5 go up
Bench 200 3x5
Dl 315x3 305x3
Chins 37.5 5 5 4
Incline 70 12 10 8

Blake Nelson
05-09-2012, 11:11 AM
Pc 60x3 80x3 90x1 100x1 101x1 90 2x3
Box 8x2 240
Sp 155x1 145x3 +2 135x
Wides 15
Sp curls
115 75
730

Blake Nelson
05-11-2012, 09:13 AM
Box 200x1 250x1 275x1 280x1 280x1
Bench 205 no spot 4 4 4
Dl 34x15
Wides 16 10
Incline 70 12 10 8

Blake Nelson
05-17-2012, 11:36 AM
PC 60X3 80X3 90X1 100x1 102x1 90 2x3
Box 240 8x2
Bench no spot 205x4 200x5 200x5
Chins 35 6 5 4
Incline 12 9

Box 260x3 255x3 250x2 235x2x2
Press 155x1 155x0 145x2 135x4
Dl 320x3 310x3

Blake Nelson
05-18-2012, 05:44 PM
Box 200x1 250x1 275x1 285x1 hard
press reload 145x3 1235x5 125x7
Dl 315x1 345x1 350x1 355x1 hard
Wides 17 6clean
Sp 115 curls 75
710

Blake Nelson
05-21-2012, 04:26 PM
Box 260x3 255x3 250x3
Bench 205x4 200x5 195x5
Dl 325x2 miss 315x3
Chins 37.5 6 54
Incline 70 12 9 8

Blake Nelson
05-23-2012, 05:53 PM
Pc 60x3 80x3 90x1 100x1 103x1 93 2x3
Box 8x2 240
sp 145x3 135x4+1 125x7
Wides 13 1:00

Blake Nelson
05-25-2012, 03:38 PM
Box 200x1 250x1 275x1 285x1 x0
Bench 205x4 200x5x5
Dl 315x1 360x0 355x1 355x1
Chins 40 6 5 4
Incline 75 9 7 6

Blake Nelson
06-05-2012, 08:22 PM
Pc 60x3 80x3 90x1 100x1 104x1 94x2x3
Box 240 8x2 fast
Sp 145x4 135x5 125x7
Reverse hypers 2 then 3
Wides 11 1:00 5
Curls 75 sp 115
4 sets 5

Blake Nelson
06-07-2012, 06:40 PM
Box 200x1 250x1 275x1 285x1x1x1
Bench 205x5 200x2x5
Dl 360x0 345x1x1x1
Incline

Blake Nelson
06-11-2012, 03:33 PM
265x3 easy 260x3 255x3
Sp 150x3 140x5 130x7
Dl 325x3 315x3
Sp

Blake Nelson
06-12-2012, 04:56 PM
Pc 100x1 104x0x0 94 2x3
Bench 205 3x5
Box 240 8x2
Chins 42.5 6 5 3
Incline 75 9 6 5
Ghd 6

Blake Nelson
06-15-2012, 06:41 AM
Box 225x1 275x1 290x1x3
Sp150x3 140x5 130x7
Dl 315x1 345x1 350x1
Sp db 50x12 55x
ss with Ghd 7

Blake Nelson
06-17-2012, 05:50 PM
Box 270x3 265x3 260x3
Bench 210x5 210x4 210x4
Dl 330x3 320x3 hard
Chins 42.5 6 5 4
Incline 75 10 9 8

Blake Nelson
06-19-2012, 07:01 PM
Pc 225x1 x1 205 2x3
Sp 1552x2 145x4 135x6
Box 240 8x2
Chins

Blake Nelson
06-24-2012, 05:36 PM
Box 225x1 275x1 295x1 290x1 285x0
Bench 210 5 5 5
Dl 315x1 325x1x1 deadlift sucked today
chins 44 5

Blake Nelson
06-25-2012, 10:12 AM
Box 275x2 x1 270x2 265x2
Sp 155 2x2 145x3 145x5
Dl 325x3 315x3

Blake Nelson
07-07-2012, 08:23 PM
Box 270x2x1 265x2x1 260x3
Bench 205 3x5
Dl 320x2x1 315x3
Chins 40 6 5 4
Incline

Blake Nelson
07-09-2012, 04:06 PM
Box 8x2 240
Sp 145x4 135x6 125x8
Sit ups
Sp db

Blake Nelson
07-12-2012, 03:03 PM
Box 225x1 275x1 285x1x3
Bench 210x5 4 4
Dl 315x1 325 335 340
Curls 42.5 6 5 4
Incline 75 10 10 10
Hammers 30 home

Blake Nelson
07-15-2012, 04:32 PM
Box 270x3 265x3 260x3
Sp 150x3 140x5 130x5
Dl 320x3 315x3
Wides 14 8
Sp db 55 12 10 8

Blake Nelson
07-18-2012, 05:05 PM
Snatch max 75
134 rower

Blake Nelson
07-20-2012, 05:35 PM
Box 275x1 290x1x0
Sp 150x3 easy 140x5 130x7
Dl 315x1 325 335
Sp db 60 10 10 10
15to max Wides
Hammers 30

Blake Nelson
07-22-2012, 12:18 PM
Box 270x3 265x3 260x3
Bench 205 3x5
Dl 320x2 1 315x2 2
Chins 45 6 5 4
Incline 75 11 11 11

Blake Nelson
07-28-2012, 03:19 PM
Box 275x1 290x1 295x1 290x1
Bench 205x3 shoulder 185 3x5
Dl 315x1 325 335 345
Incline
chins 45

Blake Nelson
07-28-2012, 05:02 PM
Box 275x3 270x3 265x3
Sp 155x2 155x2 145x4 135x7
Dl 325x2 315x2
Wides 16
Medley 5 rounds

Blake Nelson
07-30-2012, 07:21 PM
Pc185x2 205x1 225x1 230x1 235x0 210 2x3
Box 240
Bench 205 3x5
Chins 45 5
Incline 75 11
Ghr

Blake Nelson
08-01-2012, 04:54 PM
Box 300x1 295x1 290x1
Sp 155x
Dl 315 325 335 350 355
Wides 17
6 setz

Blake Nelson
08-06-2012, 04:11 PM
Squat 235 3x5
Dl 315 doubles 1:00 5 sets

Blake Nelson
08-08-2012, 12:58 PM
Pc 225x1 235x0x1 210 2x3
sp 155
Box 8z2