Arien's weightlifting log

[Arien Malec]

2011 Year in Review
sn: max 145# (2010: 135#?)
c&k: max 170# (2010: 165#?)
sq: max 275 (2010: ?? previous max 265#)
fs: max 245#, previous max 235#

Forward motion but slow.

[Arien Malec]

New Years 2012:

j: 135x2x2, 155x2x3, 155x1x2
Very tired.
fs: 155x3, nothing at 225, so switched to sq:
sq: 225x3, 245x1, 265x1, 280x1 PR
Took it and ran.

[Arien Malec]

Monday.
sn: up to 135 for a few singles, tried a bunch for 140
sn blk pull: 155x3x3
blk clean: 155x1x2 -- need to do more of this.
sq: up to 250#

[Arien Malec]

Tuesday:
Bouldering
sq: up to 255, almost had 285, down to 245x2, x1, 225x2

[Arien Malec]

'Tis the season.
60 days of weight loss, pure LG for 30 (maint - 30% x 2 WL days, maint on WO day), then evaluate whether to continue or switch to daily training with high protein, -10% calories.

Monday to Thursday: Long IF, business travel

Thursday:
sn: up to 130#, lots of attempts at 135# dragging
c&j: something.

Saturday:
hang sn: up to 125#
squat: up to 250#x4, 225x5
push press: 135x3, 120x4, 115x4
hip thrust: 275x8, x6
chin: bwx6, x5, x2

abdominal caliper: 13mm. Want to get it down to 9mm (7mm if I can do it in 60 days)

[Arien Malec]

Did some climbing on Sunday, then
Tuesday:
climbed for 30 mins
fs: up to 225x3, 185x4
rdl: 225x5, x5, x6
dips: bwx3, x2, -40#x5, -60#x5 (I'm godawful weak here)
kb press: 16kgx1, 2, 3, 1, 2, 5

[Arien Malec]

Climbing Thursday, V2 and some V1s for 45 mins.
Weight down to 190# (!), made sure to take some creatine to avoid depletion.

[Arien Malec]

Odd note: moving from daily training to 1 workout every 3 days, my aches and pains have increased substantially. Daily training = no pain.

[Arien Malec]

Majorly crappy workout.
no hands/no feet snatches: 95x3x2, 105x3, 115x2, 125, 130#
bs: up to 250#x3, 225#x3
hip thrust: 225#x10, 3, 3, 3, 3, 3
chins x 3

[Arien Malec]

Sunday:
Climbing for 90 mins, V1s and a V2