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Old 03-27-2009, 11:06 PM   #21
Timothy Scalise
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Default fri 3/27/09

hang snatch: 50x2, 60x2, 60x2, 70x2, 70x2, 70x2, 70x2
hang clean and jerk: 70, 70, 80, 80, 80, 80
hang snatch pull: 90x3, 90x3, 90x3
hang clean pull: 100x3, 100x3, 100x3
deadlift: 120x3, 130x3, 140, 150, 160 new P.R.!!!!!
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Old 03-28-2009, 12:56 AM   #22
Timothy Scalise
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oh yeah im also down 10 pounds so far in 2 weeks, thanks for the book recomendation dr G, been working great. im now 25 pounds away from my goal of 220.
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Old 04-01-2009, 12:06 AM   #23
Timothy Scalise
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Default tuesday, 3/31/09

snatch: 70, 70, 70, 70, 70, 70, 70, 70
clean and jerk: 90, 90, 90, 90, 90, 90, 90, 90
front squat: 80x5, 85x5, 90x5, 95x5, 100x5
hyper ext: 45lbs barx8, 45lb bar x8
hanging leg raises: 10, 10, 10
stretch and done.
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Old 04-02-2009, 12:07 AM   #24
Timothy Scalise
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Default wed 4/1/09

tall snatch: 50x3, 55x3, 60x2
clean pull: 100x3, 110x3, 120x3
clean deadlift: 130x3, 140x3, 140x3
snatch push press: 60x5, 65x5, 70x5, 75x5, 80x4
barbell row: 70x5, 75x5, 80x5, 85x5, 90x5
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Old 04-03-2009, 12:24 AM   #25
Timothy Scalise
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Default thursday 4/2/09

snatch : 70, 70, 70, 70, 70, 70, 70, 70
clean and jerk: 90, 90, 90, 90, 90, 90, 90, 90
front squat: 80x5, 85x5, 90x5, 95x5, 100x5

the squats were hard today, the 4th and 5th reps of 95, and 100 took a lot out of me, and my core was not as tight on those.
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Old 04-03-2009, 11:59 PM   #26
Timothy Scalise
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Default 4/3/09

snatch pull: 80x3, 90x3, 95x2, 100, 110 (was not much of a pull, got over zealious)
clean pull: 110x3, 120x3, 125x3, 130 (was more of a deadlift, i couldnt pick up speed so I just did 3 shrugs at the top)
RDL 130x3, 130x3, 130x3
strict press: 50x5, 55x5, 60x4 (the engine could not push it up for the 5th) 60x5 (the engine got a surge and I pumped these 5 like a roid rage), 65 (the shoulders gave out and I got one)
Dumbell row: 85x5, 90x5, 100x5, 105x5, 110x5

was a good day over all, not as strong on the press as I would like, but I would like to lift all the weights in the gym so I guess ill never really be satisfied lol.
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Old 04-13-2009, 10:58 PM   #27
Timothy Scalise
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Default april 13, 2009

today is 10 weeks out from my next meet, so for the next 6 weeks I will be building up on my strength, then 4 weeks of preping for the meet. I got some help on my program from Coach Burgener.

snatch pull: 90x3, 95x3, 100x3, 100x3, 100x3
snatch deadlift : 105x3, 110x3, 115x3, 115x3, 115x3
snatch push press: 70x4, 75x4, 80x4, 85x4

I added in bench press for some reason or another
135x5, 155x5, 165x5, 175x5, 185x5 didnt really know how much I could bench as I never really do it that much, and when I do I usally use dumbbells not the bar, this was easy though.

I also added in some intervals as im trying to get to the 105 class, I did 3 rounds of 600m row, 1 min rest. just and easy interval didnt want to take too much out of the tank early in the week.
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Old 04-15-2009, 02:05 AM   #28
Timothy Scalise
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Default april 14, 2009

snatch: 70kg 8x1 easy no misses
clean and jerk 90kg 8x1 easy no misses
front squat 100x3, 100x3, 100x3, 100x3, 100x3

this workout draged on a little longer than I would like for various reasons, so I didnt do anything else after these 3 moves.
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Old 04-20-2009, 11:37 PM   #29
Timothy Scalise
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Default monday april 20, 2009

first off, anyone who reads this and actually cares sorry I am not as consistant at posting as I should be. On the other side, I dont really think it matters to anyone if I do or not, but I like to think it does lol.

snatch pull: 90x3, 90x3, 90x3
snatch deadlift: 100x3, 100x3, 100x3 (I add an explosive shrug at the end of each of these... not a pull but an explosive shrug.)
snatch push press: 72.5x4, 72.5x4, 72.5x4, 72.5x4

met-con 3 rounds for time
10 DB swings (5 each arm) 35lbs
5 burpees
aprox 4-5 min range, forgot to bring my phone down to time it so went off the clock.


stretched and left, this felt light and easy on just about everything, im going to build up over the next few weeks, testing my P.R.s on the 16th of may. then final prep for the meet on the 20th of june.
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Old 04-22-2009, 01:41 AM   #30
Timothy Scalise
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Default tuesday 4/21/09

so today I didnt stick to my plan very well but eh.

snatch: 70, 70, 75, 75, 80, 80, 85, 85, 90 miss, 90 miss, 90 miss, 90 miss
the original plan was to do 80 for 8 singles but as you can see I didnt stick to this lol. I wasnt going to go for the 4th attempt at 90 but I was so close to nailing the 3rd that I had to try one more time. I then had little left for clean and jerk.
clean and jerk: 90, 90, 95, 95, 100 missed jerk, 100 missed jerk , stopped
front squats: 90x3, 95x3, 100x3, 105x3, 110x3

ab roll outs, 3 sets till I failed, I didnt count reps, I think 10 or so, I used the whole bumper set of 160kg, not sure that makes a differance or not.
front planks 3 sets till I failed didnt keep track of time.
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