Greg's Peak Performance

[Gregory L. Johnson]

Wednesday 9/17/08

Muscle snatch - 85% x 2 x 2: 93.5#
Snatch - (70% x 1, 75% x 1, 80% x 1) x 3: 87.5, 94, 100#
Clean & jerk - 80% x 1 x 4: 115#

[Gregory L. Johnson]

Thursday 9/18/08

Snatch - 85% x 1 x 4: 106#
Clean & jerk - 85% x 1 x 4: 123#
Back squat - 90% x 2 x 3: 202#

[Gregory L. Johnson]

Rest Friday and Saturday

Sunday 9/21/08

I missed out on last weeks ME workout so i went for it today. I felt I could have hit new PRs last week. I also want to make sure I am using the appropriate weight going forward.

Snatch - Max: 130# PR
Clean & jerk - Max: 150# PR
Clean: 155#
Back squat - Max: 230#

Ab Rollouts: 15x1

[Gregory L. Johnson]

Rest Monday

Tuesday 09/23/08

I normally get about 7 hours of sleep but last night only managed to get 5 1/2 hours. Still, it didn't seem to affect my workout. Let's see if I can manage 8 hours sleep tonight.

Snatch - 85% x 1 x 4: 110#
Clean & jerk - 85% x 1 x 4: 127.5#
Front squat - 85% x 2 x 3: 145#
Pendlay Rows 3 x 10: 125#

3 sets of:
A. Abmat sit-ups - 10
B. Sidebends - 10/side: 25#

[Gregory L. Johnson]

Wednesday 9/24/08 9-10pm

I actually managed to get 8 hours of sleep in last night.

Muscle snatch - heavy single: 105#
Snatch - 80% x 1, 70% x 2, 80% x 1, 70% x 2, 80% x 1: 105, 90, 105, 90, 105#
Clean & jerk - 80% x 1 x 5: 115# (should have been 120# but I forgot to put the change on.)
Front Plank: 1 minute
Lateral Planks: 0.5 minutes each

This was the first time I've done planks. They are humbling

[Gregory L. Johnson]

Thursday 9/25/08 7:15-8:30 pm

On 7 hours sleep.

Snatch - 90% x 1 x 3: 117#
Clean & jerk - 90% x 1 x 3: 135#
Back squat - 90% x 2 x 2: 207#

3 rounds for time as Rx'd:
10 (Sand bag clean to shoulder + 2 lunges)
15 push ball
20 sit-ups


3 rounds for time as performed:
5 (Sand bag clean to shoulder + 2 lunges) 50#
10 push ball 20#
10 sit-ups

10:10

[Gregory L. Johnson]

Saturday 09/27/08 7:20 - 7:35 pm

On 8 hours sleep

Row 2k: 9:11 or 2:17/500m

Shoulder was sore today. I think it was from the Push Ball on Thursday night. I took it easy today because of the shoulder and I want to go for PRs again tomorrow.

[Gregory L. Johnson]

Sunday 9/28/08 6:30-7:30 On 7 hours sleep.

Rowing 3 minutes + DROM

Snatch Warm-up: Drills x55, 1x75, 1x105, 1x125,
Snatch - Max: 132.5# PR

C&J Warm-up: Drills x55, 1x105, 1x125, 1x145,
Clean & jerk - Max: 155# PR

Front squat Warm-up: 1x170,
Front squat - Max: 175# PR

Shoulder was sore in the morning but did not inhibit my lifting. I didn't even notice it.

[Gregory L. Johnson]

Between family commitments and work I have not been able to workout for the last three days.

Thursday 10/2/04 8-9pm On 7 hours sleep:

Rowing 3 minutes + DROM + Snatch drills x 55# + C&J drills x 55#

Muscle snatch warm-up: 1x70#, 1x85,
Muscle snatch - 85% x 2 x 2: 100#

Snatch warm-up: 1x80, 1x95,
Snatch - 80% x 1 x 3: 105#

C&J Warm-up: 1x105, 1x115,
Clean & jerk - 80% x 1 x 3: 125#

[Gregory L. Johnson]

Doh!

I've been wanting to videotape my lifting so in lieu of a coach I could get some feedback and make some corrections or submit some video clips to this site for some feedback. I was getting ready to buy that little FLIP video. Then I read some reviews and in one of them the guy compared the clips to what he could get from his Canon digicam. It was about here the lightbulb went off. I own a Canon powershot that I use when I go diving. It shoots video...