William's Log

[William McAlpine]

Originally Posted by Zach Reed

You're slackin on the log Will!

I know, right!

Wednesday - 8-24-11

Squat - 270x5x5
Bench Press - 175x5x5
Deadlift - 280x5

Friday - 8-26-11

Front Squat 235x3x3
Press - 140x5x3
Power Snatch 165x2x5

Sunday - 8-28-11

Squat - 295x5
Bench Press - 195x4 --> poor technique on this set
Power Clean 210x2x5

[Zach Reed]

You'd be proud of my oly lifting lately. I pr'd on monday on both the snatch and clean&jerk at 170 and 245 respectively.

[William McAlpine]

Wednesday - 8-31-11

Squat - 275x5x5
Bench Press - 180x5x5
Deadlift - 285x5

Friday - 9-2-11

Front Squat 240x3x3
Press - 145x5x3
Power Snatch 155x2x5

Sunday - 9-4-11

Squat - 305x5
Bench Press - 200x3
Power Clean 212.5x2x5

Originally Posted by Zach Reed

You'd be proud of my oly lifting lately. I pr'd on monday on both the snatch and clean&jerk at 170 and 245 respectively.

Yeah I saw the videos. You are plenty strong enough to clean significantly more.

[Zach Reed]

Originally Posted by William McAlpine

Wednesday - 8-31-11


Yeah I saw the videos. You are plenty strong enough to clean significantly more.

Unfortunately the jerk's holding back that lift.

[William McAlpine]

Wednesday - 9-7-11

Squat - 280x5x5
Bench Press - 185x5x5
Deadlift - 270x5

Friday - 9-9-11

Front Squat 245x3x3
Press - 150x5x2, 150x4 fail 5 on third set
Power Snatch 160x2x5

Sunday - 9-11-11

Squat - 315x5
Bench Press - 205x2 (fail 3rd)
Power Clean 215x2x5



Switching to push press for intensity day. I haven't liked benching twice a week as much as I thought I would. Friday's haven't had the intensity that I would like because Monday's are a little too much. Typically a 185x5x5 bench press would put me somewhere in the 205x5 range.

[William McAlpine]

Wednesday - 9-14-11

Squat - 260x5x5
Bench Press - 172.5x5x5
Deadlift - 280x5

Friday - 9-16-11

Front Squat 235x3x3
Press - 137.5x5x3
Power Snatch 165x2x5

Sunday - 9-18-11

Squat - 295x5
Push Press - 175x5
Power Clean 220x2x5

[William McAlpine]

Wednesday - 9-21-11

Squat - 270x5x5
Bench Press - 177.5x5x5
Deadlift - 295x5

Friday - 9-23-11

Front Squat 245x3x3
Press - 142.5x5x3
Power Snatch 170x2x3 ( and a few singles)

Sunday - 9-25-11

Squat - 305x5
Push Press - 185x3
Power Clean 225 for a few singles

Wednesday - 9-28-11

Squat - 280x5x5
Bench Press - 182.5x5x5
Deadlift - 305x5

Friday - 9-30-11

Front Squat 250x3x3
Press - 146.25x5x3
Power Snatch 155x2x5

Sunday - 10-2-11

Squat - 315x5
Push Press - 185x3
Power Clean 205x2x5

[William McAlpine]

Wednesday - 10-5-11

Squat - 287.5x5x5
Bench Press - 187.5x5x5
Deadlift - 285x5

Friday - 10-7-11

Front Squat 230x3x3
Press - 135x5x3
Power Snatch 160x2x5

Sunday - 10-9-11

Squat - 325x5
Bench Press - 185x5
Power Clean 210x2x5

[Zach Reed]

Will, I hope you've just been lazy about updating your log and didn't actually take the last month off. Did you compete or attend the MuscleDriver competition last weekend? I was tempted to go but I had to work all weekend, sigh...