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Old 02-06-2010, 02:48 PM   #21
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W5d4 - 2/6/10

Front Squat
225# x 2, 2, 2, 2, 2

Handstand Work / Weighted Glute Bridges x 5 sets


I felt on today. The 225# was a 2-rep PR, let alone for 5 sets. Glute bridges I worked up to 315# x 10 which felt really good.
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Old 02-08-2010, 05:09 PM   #22
Matt Edwards
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Default W6d1 - 2/8/10

Morning (8am)

Snatch
65kg x 3
72.5 x 1
75 x 1
65 x 3

Pwr Clean & Pwr Jerk
67.5kg x 3
75 x 1
80 x 1
72.5 x 2
67.5 x 3, 3, 3, 3, 2

Snatch Pulls
70kg x 3
80 x 2
90 x 1
75 x 2
70 x 3, 3, 3

Back Squat
185# x 5, 5, 5, 5, 5


Evening (5pm)

Back Squat
205# x 3
230 x 1
255 x 1
215 x 2
205 x 3, 2

Evil Wheel / Weighted Towel Pull Ups x 5 sets

Snatch (was feeling good)
60kg x 1
70 x 1
75 x 1
80 x 1
85 x f


Added Snatch to the end of the day and hit my max and missed the PR by a little. Definately was fatigued and grip shot by then so maybe I could hit the PR fresh.
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Old 02-10-2010, 04:56 PM   #23
Matt Edwards
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Location: Springfield, MA
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Default W6d2 - 2/10/10

Morning

Cleans
75kg x 2
85 x 1
90 x 1
80 x 2

Pwr Snatch
52.5kg x 3
57.5 x 1
62.5 x 1
55 x 2
52.5 x 3, 3, 2, 2

Clean Pull
85kg x 3
95 x 2
105 x 1
90 x 2
85 x 3, 3, 3

Back Squat
185# x 5, 5, 5, 5, 5


Afternoon

Back Squat
205# x 3
230 x 1
255 x 1
215 x 2
205 x 3, 3, 2, 2

HLR / Weighted Push Ups x 4 sets


My cleans seem to have flip-flopped. Usually the recovery is the hard part for me, but today the heavier cleans had easy recovery and the different sections in the pull seemed heavy.
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Old 02-12-2010, 02:05 PM   #24
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W6d3 - 2/12/10

Morning

Hang Snatch
65kg x 2+f
72.5 x f, 1
75 x f
65 x 2

Clean + Jerk
75kg x 2+1
85 x 1+1
90 x 1+1
80 x 1+2
75 x 1+1

Back Squat
185# x 5, 5, 5, 5, 5

Sumo RDL
185# x 3
205 x 1
215 x 1
195 x 2
185 x 3, 2


Afternoon

Back Squat
205# x 3
230 x 2
255 x 1
215 x 2
205 x 3, 3, 3

Weighted Abs / Pull-Ups variations x 5 sets


Morning session I was strugglin' with the Hang Snatches. Just couldn't lock out and kept failing forwards. The 2nd back squat session felt great considering the 255# essentially flew up.
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Old 02-13-2010, 04:25 PM   #25
Matt Edwards
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Location: Springfield, MA
Posts: 225
Default W6d4 - 2/13/10

Front Squat
245# x 1 (10 pound PR)
185 x 3, 3, 3


Squats felt real strong, about time I broke that old PR. All this extra squatting is making a huge difference.
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Old 02-15-2010, 04:35 PM   #26
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W7d1 - 2/15/10

Morning

Snatch
67.5kg x 3
72.5 x 1
80 x f (didn't bother with third pull)
67.5 x 2

Pwr Clean & Pwr Jerk
Ten sets at 80+% with one at 100%, all weights flew up

Snatch Pull
75kg x 3
85 x 2
95 x 1
80 x 2
75 x 3, 2, 2

Back Squats
185# x 5, 5, 5, 5, 5


Afternoon

Back Squat
205# x 3
230 x 1
255 x 1
215 x 2
255 x 1
215 x 2
205 x 2, 2

Plyometrics: 10 mins


Pretty solid day. Squats felt strong, PC&PJ's were flying, Snatches felt great up until 80kg.
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Old 02-17-2010, 02:36 PM   #27
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W7d2 - 2/17/10

Morning

Hang Snatch
65kg x 3
72.5 x 1
67.5 x 1
65 x 2

Clean & Jerk
75kg x 1
85 x 1
95 x 1
100 x f-jerk (5kg PR on the clean)

Sumo RDL
185# x 3
205 x 1
225 x 1
195 x 2
185 x 3, 2


Afternoon

Back Squat
205# x 3
230 x 2
255 x 1

Front Squat
205# x 5 (5-rep PR)

Plyometrics: 10 mins


Overall a fantastic day, 2 PRs total. Next week is a deload so still hitting it hard for the rest of this week. My 2nd meet got moved to March 28th which makes this 12-week cycle fit in perfectly now.
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Old 02-18-2010, 04:54 PM   #28
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W7 thrown in day 2/18/10

Snatch
65kg x 1
70 x 1
75 x 1
80 x f

Clean & Jerk
70kg x 1
80 x 1
85 x 1
90 x 1


Threw in a quick workout 'cause I was getting jittery just sitting around the house. Probably shouldn't have gone heavy but oh well. Getting filmed lifting tomorrow morning to help a friend with his senior project. He's going to be have me do Snatch, Clean and random functional exercises.
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Old 02-20-2010, 03:44 PM   #29
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W7d3-W7d4 2/19/10-2/20/10

2/19/10

Morning

Snatch
65kg x 1
70 x f, 1

Clean
70kg x 1
80 x 1
90 x 1


Afternoon

Back Squat
275# x 1 (20 pound PR)

Front Squat
225# x 3 (3-rep PR)

Plyometrics: 10 mins


2/20/10

Back Squat
225# x 5 (5-rep PR)

Pwr Clean & Pwr Jerk
60kg x 1
70 x 1
80 x 1, 1


Overall a fantastic weekend. Couple PRs as I head into my deload week. Some well needed rest is going to feel fantastic.
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Old 02-22-2010, 08:29 AM   #30
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W8d1 - 2/22/10

Snatch
65kg x 3
67.5 x 2, 2
65 x 3

Pwr Clean & Split Jerk
67.5kg x 3
72.5 x 2, 2, 2
67.5 x 3, 3
62.5 x 4

Front Squat
195# x 3
205 x 2, 2
195 x 3


Nice and easy day. Eliminating pulls from the program and starting next week I'm going to turn my 2nd squat session into a 2nd Snatch/Clean&Jerk session since I've already improved my squats and want to transfer it now to the comp lifts.
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