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Old 03-07-2007, 12:11 PM   #21
Jeff_Dale
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Back Squat: 176 2X10
Clean Pull/RDL: 165X3 175X3 185X3
Rack Jerk Behind the Neck: 5 x 1 135,145,155,165,185f
I didn't catch weight low enough and tried using arms too much.
It grazed the base of my neck on the way down and I dumped it. No damge to me, but the olympic bar collar cracked off. Better the bar than me...In search of another bar.
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Old 03-08-2007, 04:07 PM   #22
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Thursday
3 Position Snatch: 55lbs 6x3 ( need lotsa practice)
Push-Press: 110lbs. 2x10
Weighted Rope Climb: subbed weighted pull-ups 40lbs. 2x10
Left shoulder sore from failed jerk yesterday.
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Old 03-11-2007, 07:09 PM   #23
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STRENGTH CYCLE WEEK5DAY5 SATURDAY 2007-03-10

Work up to 1RM Snatch-45-65-75-85-95-105-110
Not catching it in full squat yet above 85 lbs...need more practice

Work up to 1RM Clean & Jerk-135-145-155-165
chickened out on 175 jerk, it feels very heavy before pressing it.
I need more work on these...

Work up to 1RM Front Squat-135-155-175--185-195
Felt strong... could have done 10 or more lbs, me thinks...
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Old 03-12-2007, 05:49 PM   #24
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STRENGTH CYCLE WEEK6DAY1 MONDAY 2007-03-12

FRONT SQUAT 155 10x2
SNATCH PULL 95,105,115 3X3
SNATCH BALANCE 95,105.110,115,120 1X5

Balance of snatch is getting better. I will begin adding weight now.
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Old 03-13-2007, 06:34 PM   #25
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STRENGTH CYCLE WEEK6DAY2 TUESDAY 2007-03-13

3 Position Cleans: 110 3X3
1-arm Sotts Press: 35 2X10
Weighted Pull-ups: 45 2X10

Sotts press is getting better for left arm this week. I can still feel a weakness performing this move in left shoulder. It is easier when my right heel lifts, although this is unacceptable. Prior injury last fall with max thruster is still limiting some movements including rope climbs. I'm wondering if I'll ever be able to rope climb again. Anything straight over head causes pain. Sotts press is not painful really, I just feel the weakness in the shoulder during the movement.
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Old 03-14-2007, 11:12 AM   #26
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STRENGTH CYCLE WEEK6DAY3 WEDNESDAY 2007-03-14

Back Squat: 180 2X10
Clean Pull/RDL: 170X3 180X4 190X4
Rack Jerk Behind the Neck: Worked form with 135lbs.
Shoulders don't feel 100%. I also did 45lb dumbell, single handed jerks.
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Old 03-15-2007, 07:19 PM   #27
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STRENGTH CYCLE WEEK6DAY4 WEDNESDAY 2007-03-15

3 Position Snatch: 55,85 3X3
Push-Press: 110 2x10
Weighted Pull-ups 25 4x10
Abs/Back Circuit sit-ups/romanian dl's 4x25
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Old 03-17-2007, 02:56 PM   #28
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Snatch 45,55,65,75,85,95,105,115
I stop getting under quickly at 95 lbs. So I did 95 1x5 also.

Clean/Jerk 115,125,135,145,155
Shoulders has sharp pain when jerking up quickly, no apparent pain when push/pressing. So I did what doesn't hurt for 135,145,155. I cant push/press more than 155 so stopped there.

Front Squat 135,145,155,175,185,200pr
@ 200, I felt a slight forward lean half way up, recorrected and made it happen.

Did 5x15 hanging leg raises. Going to LA + Disneyland thru Thursday. So I am taking a week off basicaly.
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Old 03-23-2007, 10:12 AM   #29
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I'm changing things up again and going back to Crossfit. I am very happy with my results over the past 3 months of Bill Starr's program and The Mass Gain program from Robb and Greg. Here are some before and afters:
weighted pull-ups 55-vs-65
press 125-vs-140
back squat 205-vs-235
front squat 165-vs-200
clean 155-vs-175

Shoulder issues hampered my efforts to increase loads on Jerk.
Snatch form is improving and I began to add a little weight.

I went from 168 to 180 lbs. I gained a fair amount of muscle along with a little fat. Legs grew an inch as did my waist. Now that I have a bit more strength, I'll go back and attack the WOD and attempt better metabolic results. Then come back to a strength cycle in 4-6 months and go for more mass gains.

Thanks for the program Robb and Greg, I enjoyed mixing it up and learning a lot about the olympic lifts.
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