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Old 12-26-2007, 01:43 PM   #61
Kevin Perry
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12/26

Been Eating like a pig.

Squats:
45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
155 x 2 x 1

185 x 5 x 3

Squats are a bit on the tough side which is why im only adding 5 per workout until I start slowing down. 10 per workout I found was too much last time.

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

100 x 5 x 3

Making excellent progress on the press compared to before.

Deadlift:

115 x 5 x 1
135 x 5 x 1
185 x 3 x 1

215 x 5 x 1
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Old 12-28-2007, 09:31 PM   #62
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Fri 12/28

KB Swings: 16kg poods 2x10, 2x8, 2x6

KB Overhead Squat: 2 x 8

Snatch: 20kg x 3 x 4 plus form work (This was really my first attempt at it being taught by a guy I train with)

Clean: 40kg x 3 x 5 Worked on form mostly

Squat:

95 x 5 x 1
115 x 5 x 1
155 x 3 x 1

190 x 5 x 3 ( found some issues with form that need to be worked here. Mostly heels not flat and hips not out)

Bench:

45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
115 x 2 x 1

140 x 5 x 3
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Old 01-02-2008, 10:39 PM   #63
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1/03

Squat:
45 x 5 x 2
95 x 5 x 1
125 x 3 x 1
155 x 2 x 1

195 x 5 x 3

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

105 x 5 x 3

Chins:
2 x Failure (22lbs in Weighted Vest)

Im working on creating a new pull-up/chin-up program utilizing the vest and building more upper body strength.

Weight has settled at 137 on the gallon of milk a day diet. I'll keep going since strength has been increasing steadily. I have thought that 5 pounds per workout on the squat may have been to small increments to take but I think i will be sticking to it since it works.
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Old 01-04-2008, 10:41 PM   #64
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1/4 WOD

Squat:
45 x 5 x 2
95 x 5 x 1
125 x 3 x 1
165 x 2 x 1

205 x 5 x 3

Bench:
45 x 5 x 2
65 x 5 x 1
95 x 3 x 1
115 x 2 x 1

145 x 5 x 3


Deadlift:
135 x 5 x 1
165 x 5 x 1
185 x 3 x 1
205 x 2 x 1

225 x 5 x 1

Today went well. That 205 on the squat did not feel as heavy as i thought it would and I didn't feel spent afterwards. The bench was on the heavy side so I'll probably take it easy on it since I don't have 1 1/2 lb plates. Deadlift felt good. I sold my car and made a very good chunk of cash which im gonna divert some of the funds to better equipment in the future including a new barbell, weightlifting shoes, and some much needed chalk. Too bad bumpers are so expensive.
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Old 01-07-2008, 09:19 PM   #65
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1/7

Squat:
95 x 5 x 2
115 x 5 x 1
135 x 3 x 1
175 x 2 x 1

210 x 5 x 3

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

110 x 5 x 3

Chin-ups: 17, 12, 6

Squats are getting a lot heavier. 210 was where I stalled last time on SS and it was hard to recover from that but I think this one will go by pretty fine.
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Old 01-09-2008, 06:15 PM   #66
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1/9

Stretched and did some KB warmups with 16 kg pood.

Trained with Coach today on Snatch and Snatch balance.
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Old 01-11-2008, 07:19 PM   #67
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Warm-up: 5-10 minutes of stretching followed by Snatch-Balance and Snatch Practice with the Bar but stopped early due to wrist pain.

Squat:
95 x 5 x 2
115 x 5 x 1
135 x 3 x 1
175 x 2 x 1

215 x 5 x 3

Bench:
65 x 5 x 2
95 x 5 x 1
115 x 3 x 1
125 x 2 x 1

150 x 5 x 3

Deadlift:
135 x 5 x 1
165 x 5 x 1
185 x 3 x 1
205 x 2 x 1

235 x 5 x 1

Strength has been excellent. Form on Squats has gotten better although im watching to make sure I hit parallel on each rep because I've noticed that the heavier the weight gets the more my body does not want to comply with going as low as I can get.

Also like to say that 215 is the most I've ever hit on the squat in SS
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Old 01-14-2008, 09:00 PM   #68
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WOD 1/14

Warm-up: Stretching, was working on Snatch balance but once again I had Right wrist pain and had to stop... not sure whats causing it but it is a shock once I lock out at the top of the snatch that prevents me from holding the bar up any longer than a few seconds.

Squat:
45 x 5 x 2
95 x 5 x 1
115 x 5 x 1
135 x 3 x 1
155 x 2 x 1
175 x 2 x 1

220 x 5 x 3

Press:
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

115 x 5 x 3

RDL:
95 x 5 x 1
115 x 5 x 1
135 x 5 x 1
165 x 5 x 1
185 x 5 x 1

Crunchs: 45 x 12 x 5

Im definitely at the strongest level I have ever been with my lifts. And I know im coming close to a stall on most of them. Technically my current 5 RM falls into place with the estimated 1RM max expected of lifters at my current weight according to the page on stats in Practical Programming. I've been carefully following this and carefully watching all my lifts. I feel good and feel strong which is important. I'll keep following SS for a little while longer until the stalls start to hit but I think at that point I'll move towards the CAWOD and make more focus towards Oly Lifting since I would like to make a meet this year and my coach has been moving me more towards a focus on Oly lifting. Im also still slowly working on adding weight to 150-155 and have been making good progress but im in no rush to reach it right away. Im considering staying at 140 for Oly lifting and seeing how well I can perform at that weight.
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Old 01-21-2008, 09:14 PM   #69
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Wod for 1/18

Warm-up: Stretching and KB swings for 3 x 12

Cleans:

45lbs x 5 x 2
95 x 5 x 2
105 x 5 x 1
115 x 3 x 1
125 x 2 x 1
135 x 1 x 1 (failed)

Snatch:

45 x 5 x 3

Snatch Balance:

45 x 5 x 3

Snatch:

45 x 1 x 3

Missed Wednesdays workout because I was busy that entire day so or friday I worked on technique and balance for the snatch and worked on cleans for a while.
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Old 01-21-2008, 09:20 PM   #70
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Mon 1/21

Warm-up: Stretching followed by KB swings 3 x 12
Cleans: 3 x 5 ( 65, 85, 95)
Snatch Balance: 2 x 5 (45,65)
Snatch: 2 x 5 (65 , 85)

Squats:
135 x 5 x 1
155 x 3 x 1
185 x 2 x 1

225 x 5 x 3

Bench:
65 x 5 x 2
95 x 5 x 1
115 x 3 x 1
125 x 2 x 1

155 x 5 x 3

Deadlift:
135 x 5 x 1
165 x 5 x 1
185 x 3 x 1
205 x 2 x 1

245 x 5 x 1

Crunchs:
45 x 1 x 12
65 x 4 x 12 (45 felt too light)
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