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Old 05-01-2010, 12:40 PM   #11
Blake Nelson
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Join Date: Mar 2010
Posts: 193
Default The Weight Room

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.
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Old 05-04-2010, 07:13 PM   #12
Blake Nelson
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Default 5-3-10

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
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Old 05-08-2010, 02:01 PM   #13
Blake Nelson
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Default 5-7-10

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
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Old 05-10-2010, 04:05 PM   #14
Blake Nelson
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Default 5-10-10

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
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Old 05-12-2010, 08:31 PM   #15
Blake Nelson
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Posts: 193
Default 5-12-10

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
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Old 05-14-2010, 09:58 PM   #16
Blake Nelson
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Join Date: Mar 2010
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Default 5-14-10

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

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
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Old 05-16-2010, 07:32 PM   #17
Jacob Rowell
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Join Date: Jul 2007
Location: Richmond, VA
Posts: 389
Default

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.
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Old 06-04-2010, 07:33 PM   #18
Blake Nelson
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Default 5-17-10

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
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Old 06-04-2010, 07:45 PM   #19
Blake Nelson
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Default 5-19-10

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
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Old 06-04-2010, 08:04 PM   #20
Blake Nelson
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Default 5-24-10

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
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