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Old 01-22-2010, 08:00 PM   #11
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W3d3 - 1/22/10

Morning (6am)

Hang Snatch
65kg x 2
72.5 x 1
67.5 x 2
65 x 2

Clean + Jerk
75kg x 2+1
85 x 1
80 x 1+2
75 x 1

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
205 x 3, 3, 2

RDL
185# x 3
205 x 1
195 x 2
185 x 3, 2


Mid Day (11:30am)

Back Squat
205# x 3
215 x 2
225 x 1, 1, 1, 1, 1

HLR / Weighted Push Ups x 3 sets

Plyos x 10mins
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Old 01-23-2010, 12:25 PM   #12
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W3d4 - 1/23/10

Front Squats
205# x 2, 2, 2, 2, 2

Handstand Push Ups (head to floor) x 3 sets
Towel Pull Ups x 3 sets


Did the pull ups weighted for the last set just to see how it felt and got 6 with +25# which I was prety pleased with. Front Squats felt a lot better than last weeks so I think I'm going to progress them one more week and then start making them paused at the bottom.
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Old 01-25-2010, 06:41 PM   #13
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W4d1 - 1/25/10

Morning (8am)

Snatch
65kg x 3
67.5 x 2
65 x 3

Pwr Clean & Pwr Jerk
67.5kg x 3
72.5 x 2, 2, 2
62.5 x 3, 3, 3, 3

Snatch Pull
70kg x 3
80 x 2
75 x 2
70 x 3, 3, 2, 2

Back Squat
205# x 3
230 x 2
215 x 2
205 x 3, 3, 3


Evening (5pm)

Back Squat
210 x 3, 3, 3

Weighted Abs / Towel Pull Ups x 3 sets

Plyos x 10 mins


First day of classes today, I have a feeling this semester is going to be a breeze. And, I'm officially an instructor at my gym now so hopefully some fun work experience is in store.
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Old 01-26-2010, 06:20 PM   #14
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default Side Note

So I found out my 6:45am Strength & Conditioning class isn't really a class per say. It's essentially the football coaches giving their athletes another conditioning session with a couple others who tag along. Going to be focusing on sprints, agility and plyometrics Tues/Thurs mornings in the class for the next 16 weeks so I'm going to get rid of the plyos on my 2nd sessions for a bit.
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Old 01-27-2010, 02:07 PM   #15
Matt Edwards
Member
 
Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W4d2 - 1/27/10

Morning (8am)

Cleans
75kg x 2
80 x 2
75 x 2

Pwr Snatch
52.5kg x 3
55 x 2, 2, 2
52.5 x 2
47.5 x 3, 3, 3, 3

Clean Pulls
85kg x 3
95 x 2
90 x 2
95 x 2
90 x 2
85 x 3, 3

Back Suat
205# x 3
230 x 2
215 x 2
230 x 2
215 x 2
205 x 3, 3

Afternoon (3pm)

Back Squats
205# x 2
215 x 1
220 x 2, 2, 2

HLR / Weighted Push Ups x 3 sets


During the morning session I could overhear couple guys try to make fun of me while I was doing clean pulls saying that's "not how you do shrugs" as they were doing their reverse flys on the pec dec machine... good times.
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Old 01-29-2010, 04:30 PM   #16
Matt Edwards
Member
 
Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W4d3 - 1/29/10

Morning (8am)

Hang Snatch
65kg x 3
67.5 x f+1
65 x 2, 2

Clean + Jerk
75kg x 2+1
80 x 1+2, 2+1
75 x 1+2

Back Squat
205# x 3
230 x 2
215 x 2
230 x2
215 x 2
205 x 3, 3

RDL
185# x 3
195 x 2, 2, 2
185 x 2, 2


Afternoon (3pm)

Paused Back Squats (3sec pause)
205# x 1
215 x 1
225 x 1
235 x 1
245 x 1

Weighted Abs / Weighted Towel Pull Ups x 3 sets


This morning my glutes were fairly sore from yesterday's plyos, but I felt great after my warm up. I'm assuming my squats are going up nicely considering 245# is/was 95% of my normal back squat.
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Old 01-30-2010, 03:24 PM   #17
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W4d4 - 1/30/10

Front Squats
215# x 2, 2, 2, 2, 2

Handstand Work / Weighted Glute Bridges x 4 sets


Front Squats went well, doubt I could progress to 225# next week, depends on how I feel. Was nice to throw back in the glute bridges, worked up to 225# x 10.
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Old 02-01-2010, 03:19 PM   #18
Matt Edwards
Member
 
Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W5d1 - 2/1/10

Morning (8am)

Snatch
65kg x 2
72.5 x 1
67.5 x 2
65 x 2

Pwr Clean & Pwr Jerk
67.5kg x 3
75 x 1
72.5 x 2
67.5 x 3, 3, 3, 3

Snatch Pulls
70kg x 3
80 x 2
85 x 1
75 x 2
70 x 3, 2, 2

Back Squat
205# x 3, 3, 3, 3, 3


Evening (5pm)

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
230 x 1
205 x 3, 3

HLR / Weighted Push Ups x 3 sets


Typical day. Snatches felt strong and I got some pretty good turnover, everything else felt the same as usual. Going to try switching the recovery squat session with the working weight session and see how it goes. This way I'm going a bit harder during the second session rather than feeling like a bum.
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Old 02-03-2010, 01:30 PM   #19
Matt Edwards
Member
 
Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W5d2 - 2/3/10

Morning (8am)

Cleans
75kg x 2
85 x 1
80 x 1
75 x 2

Pwr Snatch
52.5kg x 3
57.5 x 1
55 x 2
52.5 x 3, 3, 2

Clean Pulls
85kg x 3
95 x 2
100 x 1
90 x 2
85 x 3, 3

Back Squat
185# x 5, 5, 5, 5, 5


Afternoon (3pm)

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
230 x 1
205 x 3

Evil Wheel / Weighted Towel Pull Ups x 3 sets


Got a bruise on my upper/inner left thigh which has been bugging me when I clean. Gonna ice it up and massage it after my lab tonight so hopefully I can get some better circulation to it.
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Old 02-05-2010, 06:02 PM   #20
Matt Edwards
Member
 
Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W5d3 - 2/5/10

Morning (8am)

Hang Snatch
65kg x 2
72.5 x f, 1
67.5 x 2
65 x 2

Clean + Jerk
75kg x 2+1
85 x 1+1
80 x 1+2
75 x 1+1

Back Squat
185# x 5, 5, 5, 5, 5

Sumo RDL
185# x 3
205 x 1
195 x 2
185 x 3, 2


Afternoon (3pm)

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
205 x 3, 3, 2

HLR / Weighted Push Ups x 3 sets


Bruise essentially gone so no soreness while doing cleans today which was good. The missed hang snatch was weird, the bar left my hands in the receiving position because it was still going up as I hit the bottom position. Everything else went nice and smooth.
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