Gregory's New Deal

[Gregory L. Johnson]

Saturday 10/27/12

On 8 hours sleep

Starter Program Week 4

Snatch heavy single
95
C&J heavy single
115
Front Squat
155

Pull-ups 5x3
Dips 5x3

Finished at 3:15 p.m.

[Gregory L. Johnson]

Monday 10/29/12

With Thanksgiving coming plus a wedding to attend the night before I needed a three week cycle in order to take the week off. This 4 week cycle is really a 3 week cycle with a transition week to start. I am skipping the transition week. I feel strong and motivated even after 6 weeks of continuous training. Taking a break in three weeks should be fine before I move into the 9 week Strength by Feel cycle.

177 lbs. in a.m.
On 7.5 hours sleep.

Classic Cycle Week 1

Power snatch - 75% x 1 x 10; 1 min rest 70 lbs.
High-hang clean & jerk - 60% x 1 x 10; 1 min rest 70 lbs.
Front squat - 70% x 1; focus on speed up 110

Roman Chair sit-ups - 50 total

GPP:
Box jump - above knee 15-10-5
+
Kipping pull-ups 3-3-3
6 minutes

Finished at 9:30 p.m. Need to work on my kipping pull-ups. I was doing more of a pull-up which is why I was restricted to 3 reps. On the last set I finally felt like they were getting easier.

[Gregory L. Johnson]

Tuesday 10/30/12

177 lbs. in the a.m.
On 7 hours sleep.

Classic Cycle Week 1

Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 95,70
Clean - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 115,85
Front squat - heavy single; 80% of that x 2 x 2 145,115

Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top 5 lbs. plate

Barbell Curls 15-9-6
60-65-70

[Gregory L. Johnson]

Wednesday 10/31/12

Skipped today's workout from the Classic Cycle Week 1.

In between Trick-Or-Treaters:

Glute bridges 2 x 20
Bird Dog 2 x10 per glute
Fire Hydrant 2 x 10 per glute

Push-Ups
10-10-10-10-5-5-5-5

Abmat Sit-Ups
10-8-6

[Gregory L. Johnson]

Thursday 11/01/12

177 lbs. in the a.m.
On 7.5 hours sleep

Classic Cycle Week 1

Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets, 100,75
Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 115,85
Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing 155
Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS 45

4 rounds:
10 DB muscle snatch (20 lbs.)
10 Hanging Knee Raises

6 minutes

Light (Blue) Tricep Extensions 3x10

Finished at 9 p.m.

[Gregory L. Johnson]

Sunday 11/3/12

178 lbs. in the a.m.
On 8 hours sleep

Classic Cycle Week 1

Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 95,70
Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets 115,85
Front squat - heavy single; 80% of that x 2 x 2 155, 125

Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top 5 lbs. plate

150-100-50-100-150 m sprints;
(Backyard 25 meter sprints intervals)
2 min rest between each
43s-27s-21s-31s-58s

Next time I'm running in my Nike Frees instead of my Converse All Stars. I had a blister on each foot after that sprinting session. Finished at 4 p.m.

[Gregory L. Johnson]

Monday 11/5/12

178 lbs. in the a.m.
On 7 hours sleep

Classic Cycle Week 2

Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets 95,80
Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets 115,90
Back squat - heavy single; 85% of that x 2 x 2 175,150
Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday 10 lbs. plate

Finished at 9:45 p.m.

[Gregory L. Johnson]

Tuesday 11/6/12

Working out my election aggression tonight.

179 lbs. in the a.m.
On 7 hours sleep

Classic Cycle Week 2

Snatch balance - heavy single; 90% of that x 1; 85% x 1 105,95,90
Power clean & jerk - 75% x 1 x 10; 1 min rest 85
Front squat - 75% x 1; focus on speed up 115

4 rounds:
200 m row
10 hanging knee raises
8:28

Finished at 8:30 only to find that the election was called for Obama.

[Gregory L. Johnson]

Wednesday 11/7/12


Classic Cycle Week 2

Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets 95,80
Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets 115,90
Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday 165
Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add 45#

Dips 5x3

[Gregory L. Johnson]

Thursday 11/5/12

Classic Cycle Week 2

Power snatch - 75% x 1 x 10; 1 min rest, 70
Power clean & jerk - 75% x 1 x 10; 1 min rest, 85
Front squat - 75% x 1; focus on speed up 115


GHB sit-ups 3x15
Glute Bridges 3x10, 45

Finished at 9 p.m.