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Nicolas Warren · 01-24-2013, 02:18 PM

Wed 21 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100x, 90, 92.5, 95 (PB Power snatch)
FS: 60x5x2, 90x5, 110x5x2
C&J: 50x2, 70x2, 90, 100, 110, 120
Clean Pull: 132x3
GHSUs: 20
DB-row: 20x10

Sat 24 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90
BS: 70x5, 100x5, 120x5, 130x5x2
Press: 20x5, 40x5, 50x5x5
Clean Pull: 50x3, 90x3, 110x3, 130x3, 140x3
Shrugs: 70x5, 120x5, 140x5, 160x5, 170x5

Sun 25 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100, 105x, 105x, 105x, 70x2, 75x2, 80x2, 82.5, 85, 87.5, 90x1x2
C&J: 50x2, 70x2, 90, 100, 105, 110, 115
GHSUs: 20

Mon 26 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95, 100, 102.5x
SHP: 105x3, 115x3, 120x3
BS: 70x5, 100x5, 120x5, 130x5, 140x5
GHSUs: 20

Thu 29 Nov ‘12

FS: 60x5x2, 90x3x2, 110x3, 120x3, 127.5x3, 132.5x3, 135x3x2, 132.5x3, 127.5x3, 120x5 (PB), 115x5, 110x5, 90x5, 60x5
Push-ups: 15x2
Pull-ups: 5,6

Sat 1 Dec ‘12

BS: 20x5, 60x5x2, 90x5, 110x3, 120x2, 130, 140, 150x8 (PB), 140x5x2
Press: 20x5, 40x5, 50x2, 52.5x5x5
Clean Pull: 60x3, 90x3, 120x3, 140x3

Sun 2 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90x1x4 (///x/)
C&J: 50x2x2, 80x2, 90, 100, 105, 107.5x1x3
GHSUs: 20x2

Mon 3 Dec ‘12
Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100x, 100, 102.5x, 102.5x, 80, 85, 87.5, 90, 92.5, 95, 97.5
SHP: 110x3, 120x3, 125x3

Wed 5 Dec ‘12

FS: 20x5, 60x5x2, 90x3x2, 110x2, 120, 130, 140, 145x3 (PB), 157.5x
Jerk: 50x2x2, 80x2, 100x, 100, 110, 120, 125, 130, 135 (PB)
GHSUs: 20x3
DB-row: 17.5x10, 27.5x10, 35x20

Sat 8 Dec ‘12

BS: 20x5, 60x5x2, 100x3x2, 130x2, 140x1x2, 150, 160x3 (didn’t attempt 4th), 167.5 (x 2nd)
Partial BS (what can I say?): 150x3, 110x5, 120x5
Press: 20x5, 40x5, 50x3

Mon 10 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100x, 100x, 80x, 80, 85, 90, 95, 97.5x
Clean: 70x2, 90x2, 100, 105, 110, 115, 120, 110, 110, 110
BS: 70x5, 110x5, 130x5x3

Sat 15 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80x1x6
BS: 60x5, 90x5, 110x5, 125x5, 135x5
Press: 20x5, 40x5, 50x5, 55x6
GMs: 20x10, 40x10x2
GHSUs: 20x2

Mon 17 Dec ‘12

C&J: 50x3x2, 70x2, 90, 100, 110, 115, 120, 125, 110, 110, 112.5, 112.5
BS: 60x5, 90x5, 110x5, 125x5, 140x2, 150, 160, 171 (PB), 175x, 60x5, 90x5, 110x5, 130x5
DL: 70x5, 110x3, 140x2, 160, 175, 185x
PUs: 5
GHSUs: 20

Wed 19 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95, 100
BS: 60x5, 90x5, 110x3, 125x2, 140, 150, 160, 172.5 (PB), 175x, 60x5, 90x5, 120x5, 140x5
GHSUs: 20
PUs: 6

Thu 20 Dec ‘12

C&J: 50x2x2, 70x2, 90, 100, 100, 105, 110, 112.5
SHP: 50x3, 70x3, 90x3, 100x3
GHSUs: 20
RDLs: 50x10

Sat 22 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80x2, 90, 95
BS: 60x5, 90x3, 110x2, 130, 145, 155, 165, 175x, 175x
500m-row: 128.2 seconds

Christmas Break

Wed 2 Jan ‘13

Snatch: 50x3x3, 70x2x2, 75, 80, 85, 90, 92.5, 70, 75, 80, 82.5, 85, 87.5
BS: 60x5x2, 90x5, 110x5x2
PUs: 7x2
GHSUs: 15x2

Thu 3 Jan ‘13

C&J: 50x2x2, 70x2, 80x2, 90, 95, 100, 105, 110, 90x2, 95

Sat 5 Jan ‘13

BS: 20x5, 60x5x2, 90x5, 110x5, 130x5x5
Press: 20x5, 40x5, 50x5x5
DL: 60x5, 100x4, 130x3, 150x5

Sun 6 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85x, 85, 90x, 90, 90x
C&J: 50x2x2, 70x2, 80, 90, 100, 105
SHP: 70x3, 90x3, 100x3

Tue 8 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 90x, 90, 92.5, 95, 97.5, 100, 80, 82.5, 85, 87.5

Wed 9 Jan ‘13

BS: 20x5, 60x5x2, 90x5, 110x3, 130x3, 145x3, 155x3, 165x3 (PB)
Jerk: 20x5, 50x3, 70x2, 80, 90, 100, 110, 120, 130x
FS: 70x3, 90x3, 110x3, 120x3, 130x3
PUs: 10

Sat 12 Jan ‘13

BS: 20x5, 60x5x2, 90x5, 110x5, 130x5, 140x5x5
Press: 20x5, 40x5, 50x3, 52.5x5x5
DL: 60x5, 100x4, 130x3, 150x2, 160x5

Sun 13 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 90, 95x, 100x, 70x2x6
Cleans: 50x3, 70x2, 80, 90, 100, 110, 115
PUs: 12
GHSUs: 20

Tue 15 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100, 102.5x, 102.5x, 102.5x, 90, 90, 92.5, 92.5, 95, 95x
SHP: 95x3, 105x3, 115x3, 120x3
PUs: 8

Wed 16 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 120x3, 140x3, 150x2, 160, 167.5x2 (PB x 3rd)
C&J: 50x3x2, 80x2, 90, 100, 110x1x5
FS: 80x3, 100x3, 120x3, 135x3

Thu 17 Jan ‘13

Snatch: 50x3x3, 70x2x3, 80, 85, 90x, 90x, 90x, 90, 80, 80x, 80
GMs; 20x10, 40x10x3
Broad Jump: 2.95m (to front of foot… back of foot is probably a foot less than that)

Sat 19 Jan ‘13

COMP (you got a fourth lift if you got your 1st three)
Snatch: 85, 90, 95, 100
C&J: 110, 120, 125, 130x

Sun 20 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 120x5, 135x3, 145x3x10
Press: 20x5, 40x5, 50x3, 55x5x5
DL: 50x5, 90x4, 130x2, 160

Tue 22 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 75x2x3
BS: 70x5x2, 100x5x3
GHSUs: 20

Wed 23 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 130x3, 140, 150, 160, 170x2 (PB x3rd)
Press: 20x5, 40x5, 50x3, 57.5x5x5
PUs: 5,5,5,6,6,5
C&Press: 60, 65x, 65, 67.5, 70x

Thu 24 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 130x3, 150, 162.5, 172.5x2 (PB)
C&J: 50x2, 70x2, 80, 90, 95, 95, 100x1x3 Clean: 105x1x3
GHSUs: 20

Just trying to push that gosh darn back squat up... also put on 5kgs BW during these two months. Now I'm going to the beach for a week.

01-24-2013, 02:18 PM	#182
Nicolas Warren Member Join Date: Jun 2010 Posts: 187	Wed 21 Nov ‘12 Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100x, 90, 92.5, 95 (PB Power snatch) FS: 60x5x2, 90x5, 110x5x2 C&J: 50x2, 70x2, 90, 100, 110, 120 Clean Pull: 132x3 GHSUs: 20 DB-row: 20x10 Sat 24 Nov ‘12 Snatch: 50x3x3, 70x2x2, 80, 85, 90 BS: 70x5, 100x5, 120x5, 130x5x2 Press: 20x5, 40x5, 50x5x5 Clean Pull: 50x3, 90x3, 110x3, 130x3, 140x3 Shrugs: 70x5, 120x5, 140x5, 160x5, 170x5 Sun 25 Nov ‘12 Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100, 105x, 105x, 105x, 70x2, 75x2, 80x2, 82.5, 85, 87.5, 90x1x2 C&J: 50x2, 70x2, 90, 100, 105, 110, 115 GHSUs: 20 Mon 26 Nov ‘12 Snatch: 50x3x3, 70x2x2, 80, 90, 95, 100, 102.5x SHP: 105x3, 115x3, 120x3 BS: 70x5, 100x5, 120x5, 130x5, 140x5 GHSUs: 20 Thu 29 Nov ‘12 FS: 60x5x2, 90x3x2, 110x3, 120x3, 127.5x3, 132.5x3, 135x3x2, 132.5x3, 127.5x3, 120x5 (PB), 115x5, 110x5, 90x5, 60x5 Push-ups: 15x2 Pull-ups: 5,6 Sat 1 Dec ‘12 BS: 20x5, 60x5x2, 90x5, 110x3, 120x2, 130, 140, 150x8 (PB), 140x5x2 Press: 20x5, 40x5, 50x2, 52.5x5x5 Clean Pull: 60x3, 90x3, 120x3, 140x3 Sun 2 Dec ‘12 Snatch: 50x3x3, 70x2x2, 80, 85, 90x1x4 (///x/) C&J: 50x2x2, 80x2, 90, 100, 105, 107.5x1x3 GHSUs: 20x2 Mon 3 Dec ‘12 Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100x, 100, 102.5x, 102.5x, 80, 85, 87.5, 90, 92.5, 95, 97.5 SHP: 110x3, 120x3, 125x3 Wed 5 Dec ‘12 FS: 20x5, 60x5x2, 90x3x2, 110x2, 120, 130, 140, 145x3 (PB), 157.5x Jerk: 50x2x2, 80x2, 100x, 100, 110, 120, 125, 130, 135 (PB) GHSUs: 20x3 DB-row: 17.5x10, 27.5x10, 35x20 Sat 8 Dec ‘12 BS: 20x5, 60x5x2, 100x3x2, 130x2, 140x1x2, 150, 160x3 (didn’t attempt 4th), 167.5 (x 2nd) Partial BS (what can I say?): 150x3, 110x5, 120x5 Press: 20x5, 40x5, 50x3 Mon 10 Dec ‘12 Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100x, 100x, 80x, 80, 85, 90, 95, 97.5x Clean: 70x2, 90x2, 100, 105, 110, 115, 120, 110, 110, 110 BS: 70x5, 110x5, 130x5x3 Sat 15 Dec ‘12 Snatch: 50x3x3, 70x2x2, 80x1x6 BS: 60x5, 90x5, 110x5, 125x5, 135x5 Press: 20x5, 40x5, 50x5, 55x6 GMs: 20x10, 40x10x2 GHSUs: 20x2 Mon 17 Dec ‘12 C&J: 50x3x2, 70x2, 90, 100, 110, 115, 120, 125, 110, 110, 112.5, 112.5 BS: 60x5, 90x5, 110x5, 125x5, 140x2, 150, 160, 171 (PB), 175x, 60x5, 90x5, 110x5, 130x5 DL: 70x5, 110x3, 140x2, 160, 175, 185x PUs: 5 GHSUs: 20 Wed 19 Dec ‘12 Snatch: 50x3x3, 70x2x2, 80, 90, 95, 100 BS: 60x5, 90x5, 110x3, 125x2, 140, 150, 160, 172.5 (PB), 175x, 60x5, 90x5, 120x5, 140x5 GHSUs: 20 PUs: 6 Thu 20 Dec ‘12 C&J: 50x2x2, 70x2, 90, 100, 100, 105, 110, 112.5 SHP: 50x3, 70x3, 90x3, 100x3 GHSUs: 20 RDLs: 50x10 Sat 22 Dec ‘12 Snatch: 50x3x3, 70x2x2, 80x2, 90, 95 BS: 60x5, 90x3, 110x2, 130, 145, 155, 165, 175x, 175x 500m-row: 128.2 seconds Christmas Break Wed 2 Jan ‘13 Snatch: 50x3x3, 70x2x2, 75, 80, 85, 90, 92.5, 70, 75, 80, 82.5, 85, 87.5 BS: 60x5x2, 90x5, 110x5x2 PUs: 7x2 GHSUs: 15x2 Thu 3 Jan ‘13 C&J: 50x2x2, 70x2, 80x2, 90, 95, 100, 105, 110, 90x2, 95 Sat 5 Jan ‘13 BS: 20x5, 60x5x2, 90x5, 110x5, 130x5x5 Press: 20x5, 40x5, 50x5x5 DL: 60x5, 100x4, 130x3, 150x5 Sun 6 Jan ‘13 Snatch: 50x3x3, 70x2x2, 80, 85x, 85, 90x, 90, 90x C&J: 50x2x2, 70x2, 80, 90, 100, 105 SHP: 70x3, 90x3, 100x3 Tue 8 Jan ‘13 Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 90x, 90, 92.5, 95, 97.5, 100, 80, 82.5, 85, 87.5 Wed 9 Jan ‘13 BS: 20x5, 60x5x2, 90x5, 110x3, 130x3, 145x3, 155x3, 165x3 (PB) Jerk: 20x5, 50x3, 70x2, 80, 90, 100, 110, 120, 130x FS: 70x3, 90x3, 110x3, 120x3, 130x3 PUs: 10 Sat 12 Jan ‘13 BS: 20x5, 60x5x2, 90x5, 110x5, 130x5, 140x5x5 Press: 20x5, 40x5, 50x3, 52.5x5x5 DL: 60x5, 100x4, 130x3, 150x2, 160x5 Sun 13 Jan ‘13 Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 90, 95x, 100x, 70x2x6 Cleans: 50x3, 70x2, 80, 90, 100, 110, 115 PUs: 12 GHSUs: 20 Tue 15 Jan ‘13 Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100, 102.5x, 102.5x, 102.5x, 90, 90, 92.5, 92.5, 95, 95x SHP: 95x3, 105x3, 115x3, 120x3 PUs: 8 Wed 16 Jan ‘13 BS: 20x10, 60x5x2, 90x5, 120x3, 140x3, 150x2, 160, 167.5x2 (PB x 3rd) C&J: 50x3x2, 80x2, 90, 100, 110x1x5 FS: 80x3, 100x3, 120x3, 135x3 Thu 17 Jan ‘13 Snatch: 50x3x3, 70x2x3, 80, 85, 90x, 90x, 90x, 90, 80, 80x, 80 GMs; 20x10, 40x10x3 Broad Jump: 2.95m (to front of foot… back of foot is probably a foot less than that) Sat 19 Jan ‘13 COMP (you got a fourth lift if you got your 1st three) Snatch: 85, 90, 95, 100 C&J: 110, 120, 125, 130x Sun 20 Jan ‘13 BS: 20x10, 60x5x2, 90x5, 120x5, 135x3, 145x3x10 Press: 20x5, 40x5, 50x3, 55x5x5 DL: 50x5, 90x4, 130x2, 160 Tue 22 Jan ‘13 Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 75x2x3 BS: 70x5x2, 100x5x3 GHSUs: 20 Wed 23 Jan ‘13 BS: 20x10, 60x5x2, 90x5, 110x5, 130x3, 140, 150, 160, 170x2 (PB x3rd) Press: 20x5, 40x5, 50x3, 57.5x5x5 PUs: 5,5,5,6,6,5 C&Press: 60, 65x, 65, 67.5, 70x Thu 24 Jan ‘13 BS: 20x10, 60x5x2, 90x5, 110x5, 130x3, 150, 162.5, 172.5x2 (PB) C&J: 50x2, 70x2, 80, 90, 95, 95, 100x1x3 Clean: 105x1x3 GHSUs: 20 Just trying to push that gosh darn back squat up... also put on 5kgs BW during these two months. Now I'm going to the beach for a week. __________________ Age/Height/BW: 27/6'/95kg. Snatch: 105kg. C&J: 130kg. Clean: 135kg. Jerk: 135kg. BS/FS: 185/155kg.