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Old 09-21-2012, 10:58 PM   #179
Nicolas Warren
Join Date: Jun 2010
Posts: 189

Thu 2 Aug 12

Front Squat: 20x10, 40x5, 60x5, 70x5, 80x5

Sat 4 Aug 12

Back Squat: 20x10, 60x5x2, 90x5, 100x5, 90x5

{holiday stuff with light dumbbells}

Wed 15 Aug 12

FS: 50x5x2, 80x3, 90x3x5
Bench: 20x5, 30x5, 35x5, 40x5, 45x5, 50x5
DL: 70x5, 80x5, 100x5
LPDs: 110lbsx15
GHSU: 25

Thu 16 Aug 12

Overhead work, out to snatch width. 20kg.
Snatch Pull: 50x3x5, 60x3
Clean: 20x3, 40x3x2, 50x3, 60x2, 70x2x2
GMs: 20x10, 30x10, 40x10x2
M-row: 50x15x3
Lunges: w/ 15kg, 25kg

Sat 18 Aug 12

BN Press: 20x5x3
BS: 60x5x2, 90x5, 110x5x3
Press: 20x5, 30x5, 35x5, 40x5, 45x5
DL: 60x5, 100x5, 130x5
LPDs: 110lbsx15x2
GHSUs: 25x2

Mon 20 Aug 12

BNSP: 20x5x3
Snatch HP: 40x3, 50x3, 60x3, 70x3x3
Clean: 50x3, 70x3, 80x3x3
Clean Pull: 90x3, 100x3, 110x3
M-row: 55x15x3
GHSUs: 25x3

Wed 22 Aug 12

FS: 60x5x2, 90x3x2, 110x3, 115x3, 120x3, 125x3, 110x3x3
Bench: 20x5, 40x5, 50x5, 55x5, 60x5x3
LPDs: 110lbsx10, 120x10, 130x10
Pull-ups: 5,5
Band work

Thu 23 Aug 12

BN work
Snatch HP: 50x3x2, 60x3, 70x3, 75x3, 80x3x2
Clean: 50x3, 70x3, 80x3, 85x2, 90x2x3
Planks (front, side)
M-row: 60x15x2

Sat 25 Aug 12

Press: 20x5x2, 30x5, 40x5, 45x5, 50x5x3
BS: 50x5, 70x5, 110x3, 130x3, 135x3, 140x3x3, 130x3x3
Clean Pull: 70x3x2, 100x3, 120x3x2
GHSUs: 25, 20 w/ 10kg
LPDs: 110lbsx15, 130x10

Mon 27 Aug 12

BNP work
Snatch HP: 50x3x2, 70x3, 80x3, 85x3, 90x3
Clean: 50x3, 70x2, 90x2, 95, 100, 105
Clean Pull: 90x3, 125x3, 140x3
Push-ups: 8, 10, 10
M-row: 50x15, 60x15, 65x15
GHSUs: 25x2

Wed 29 Aug 12

FS: 50x5x2, 80x3x2, 100x2, 120, 130, 137.5, 142.5 (/x), 147.5 (PB)
Bench: 20x5, 40x5, 55x5, 65x5x3
LPDs: 110lbsx15, 130x15, 140x15
Pull-ups: 3,5

Thu 30 Aug 12

BNP work
Snatch HP: 50x3x2, 70x3x2, 80x3
Clean: 50x3, 70x3, 90x3x3
Clean Pull: 110x3x2
M-row: 50x20, 55x20
GHSUs: 30

Sun 2 Sep 12 (not sure why I missed the Sat)

BS: 20x10, 60x5x2, 90x5, 120x3, 135x2, 145 (belt), 152.5x3 (going for 5, failed on 4th), 90x8x2
Press: 20x5, 30x5, 40x5, 47.5x5, 52.5x5, 55x4 (x5th)
Clean Pull: 50x3, 80x3, 110x3, 120x3
GHSUs: 20x2
LPDs: 90lbsx20x2
Mon 3 Sep 12

BNP work (w/ 25kg)
Snatch HP: 50x3x2
Clean: 50x3x2, 70x2x2, 80x2, 90x1x2, 95x1x3
GHSUs: 20
M-row: 55x15

Wed 5 Sep 12

FS: 20x5x2, 60x5x2, 90x3x3
Bench: 20x10, 50x5, 60x5x2
GHSUs: 20x2
LPDs: 90lbx20, 110lbsx20

Thu 6 Sep 12

BNP: 25, 30
SHP: 50x3x2, 70x3x2
Clean: 50x3, 70x3, 80x3, 90x2, 95, 100x1x2
Clean Pull: 110x3x2
M-row: 50x20, 55x20
Side planks

Sat 8 Sep 12

BS: 20x10, 60x8x2, 100x8x3
Press: 20x5, 40x5, 47.5x5x5
LPDs: 90lbsx20, 110x15, 130x15, 140x10, 110x20
Chin-ups, push-ups

Mon 10 Sep 12

BNP: 40kg
SHP: 50x3x2, 70x3, 80x3, 90x3, 95x3x2
Clean: 50x3, 70x3, 90, 100 (left thumb hurt on 2nd pull)
Clean Pull: 90x3, 120x3, 140x3, 150x3x2
M-row: 50x10
GHSUs: 20x3

Wed 12 Sep 12 (@ home)

FS: 20x10, 60x5x2, 90x3x2, 110x3, 115x3, 120x3, 125x3, 130x3, 125x3, 120x3, 115x3, 110x3
{Pull-ups: 3, Push-ups: 5}x5 (not for time)

Sat 15 Sep 12 (@ home)

BS: 20x10, 60x5x2, 90x5x2, 120x3, 130x2, 140, 142.5x6, 135x6, 130x6, 120x8
Press: 20x1x0, 40x5, 45x5, 50x5x5
Pull-ups: 6

Mon 17 Sep 12

BNP: 45
Hang Power Snatch: 50x3x3
SHP: 70x3, 80x3, 90x3, 100x3x2
Clean: 50x3, 70x3, 90x2, 95, 100 (hurt left thumb on 2nd pull, again)
Clean Pull: 120x3, 140x3, 155x3x2
GHSUs: 30x2
M-row: 40x30

Wed 19 Sep 12

FS: 20x5, 60x3x2, 90x2, 110, 125, 135, 142.5x2 (PB), 150 (PB), 152.5x
GHSUs: 20x2
Push-ups: 15x2
Chins: 5x2

Thu 20 Sep 12

HPS: 50x3x3, 55x3x3
C&J: 50x3x2, 60x3, 70x2, 75x2, 80x2x3
m-row: 50x10x2, 50x20
Side-bends: 25x15

Sat 22 Sep 12

BS: 20x10, 60x5x2, 90x3x2, 110, 125, 142.5 (belt), 152.5x5 (PB), 155x3 (stopped after third rep)
Press: 20x10, 40x5, 50x5, 55x4 (x5th)
M-row: 50x20, 60x10
Front Plank

Not my worst cycle, but there were various disruptions. Left wrist is slowly getting better, but not there yet. Have to be careful with my left thumb on the heavier cleans as well.
Age/Height/BW: 28/6'/94kg.
Snatch: 105kg. C&J: 135kg. Clean: 137.5kg. Jerk: 135kg. BS/FS: 187.5/160kg.
Nicolas Warren is offline   Reply With Quote