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Old 10-19-2012, 10:05 PM   #180
Nicolas Warren
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Join Date: Jun 2010
Posts: 190
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Mon 24 Sep ‘12

Snatch: 20x5, 30x5, 40x3, 50x3, 60x3x5
C&J: 50x2, 70x2, 80x2, 90x2x2
GHSUs: 20x2
M-row: 55x15, 55x20

Wed 26 Sep ‘12

FS: 50x3, 80x3x2, 90x3, 95x3x3
Jerk: 50x2, 70x2, 75x2, 80, 85, 95, 105, 110, 120, 127.5x
Pull-ups: 5x2
LPDs: 70x10, 90x10, 110x10
Push-ups: 10x2

Thu 27 Sep ‘12

Snatch: 40x3, 50x3, 60x3, 65x3x2
Snatch High Pulls: 80x3, 100x3, 110x3
Clean: 50x2, 80x2, 90, 95, 100, 105, 110, 110
Playing with ‘front levers’

Sun 30 Sep ‘12

Snatch: 20x5, 40x3x2, 50x3x2, 60x3, 70x3x3
Snatch High Pulls: 100x3, 115x3
C&J: 50 2, 70x2, 80x2, 90x2x3
Clean Pulls: 120x3, 135x3, 150x3
GHSUs: 20w/ 5kg

Wed 3 Oct ‘12

FS: 20x10, 70x3x2, 100x3x2, 110x3x2
Jerk: 50x3x2, 70x2x2, 80, 90, 100, 110, 115, 120, 125, 127.5(pb), 130x, 80x1x4
M-row: 50x15x2
Front ‘n Side Planks
Push-ups: 12, 15

Thu 4 Oct ‘12

Snatch: 50x3x2, 60x3, 70x3, 75x3x4
Clean: 50x2, 70x2, 90x2, 100x1x5, 105x1x3
SHP: 90x3, 110x3, 120x3
LPDs: 110x20

Sat 6 Oct ‘12

BS: 60x5x2, 90x5, 110x5, 125x5x2 (pause, no belt)
Press: 20x5, 40x5, 45x3, 50x6, 55x2, 57.5
PP: 70x2, 75x2, 80x2x2 (stay on heels in dip)
Clean Pulls: 120x3, 140x3, 160x3
M-row: 45x20
GHSUs: 20

Mon 8 Oct ‘12

Snatch: 50x3x2, 60x3, 70x3, 75x2, 80x2, 82.5x2, 85, 75x2x3
C&J: 50x2, 70x2x2, 80, 90, 100, 105, 110, 112.5, 100x1x4
Jerk: 100x1
LPDs: 100x10x2
Foam rolling – Lats and Hip Flexors

Wed 10 Oct ‘12

FS: 60x3x2, 90x3x2, 110x3, 120x3, 125x3, 130x3, 132.5x3, 130x3, 125x3, 120x3, 110x3
M-row: 50x15x3
GHSUs: 15x3
Push-ups: 15x3

Thu 11 Oct ‘12

Snatch: 50x3x2, 60x3, 70x2x2, 80x1x3, 82.5, 85
C&J: 50x2, 70x2, 90, 95, 100, 105
SHP: 70x3, 85x3, 100x3, 110x3, 120x3

Sat 13 Oct ‘12

BS: 20x10, 60x5x2, 90x5, 110x3, 125x2, 140 (w/ belt), 145x7, 140x5, 135x5, 130x5 (w/ pause) {some pain in my right hip flexor with these}
Press: 20x5, 40x5, 50x3, 55, 60, 65x, 50x8x2
Clean Pull: 90x3, 125x3, 145x3, 165x3 (these are probably too heavy – sweet spot’s around 150-155)

Mon 15 Oct ‘12

Snatch: 50x3x3, 70x2, 80, 85, 90, 95
C&J: 50x2x2, 70x2, 80x2, 90, 95
SHP: 95x3, 70x3, 100x3
BBrow: 50x15x2, 70x10
Planks

Wed 17 Oct ‘12

FS: 60x3x3, 90x3, 110x2, 120, 130, 140x3 (pb), 152.5 (pb)
Jerk: 50x2x2, 80x1x2, 100, 110, 120, 130 (pb)
M-row: 45x10x5
GHSUs: 10x5

Thu 18 Oct ‘12

Snatch: 50x3x3, 70x2x2, 80x1x2
Clean: 50x2, 70x2, 80x2, 90, 100, 110
LPDs: 110x15x3

Sat 20 Oct ‘12

BS: 20x10x2, 60x5x2, 90x3x2, 110x2, 125, 140 (w/ PL belt, HF hurt), 140 (w/ OL belt, less pain), 150, 155x5 (pb), 160x3 (pb)
Press: 20x5, 40x5, 50x3, 57.5, 62.5, 65x
Clean Pull: 50x3, 100x3, 130x3, 150x2 (strained my right lat on the second set)
DL (shoe change): 150 (felt pretty dizzy after this)
… went home.
__________________
Age/Height/BW: 29/6'/100kg.
Snatch: 114kg. C&J: 140kg. BS/FS: 195/160kg.
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