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Old 09-12-2010, 12:39 PM   #91
James Bailey
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Join Date: Apr 2009
Posts: 141
Default Wednesday 08.09.10

SN bal 40x3, 50x3, 60x3, 65x3x3

CG OHS 70x3, 80x3

Complex A 8's 50kg x2

Row
Clean
FS
Press
BS
Good Morning

Much better day after some rest, my appetite is returning too.
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Old 09-12-2010, 12:42 PM   #92
James Bailey
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Default Friday 10.09.10

SN 40x5, 50x3, 60x2, 70xfffff

C&J 70x1, 90x1, 95x1, 100xcc1

FS 60x3, 80x3, 100x3, 120x3x5

Press 60x3, 70x3, 65x5x2

DL 145x3x3, 160x1

Row 30kg x15

Not too bad today, really slow snatches. Weak C&J too, crappy Jerks. Ran out of time for sled work. I went to the chiro though, I have very tight IT bands and had a bit of torsion in the sacrum. I have to spend more time on mobility and foam rolling.
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Old 09-13-2010, 01:45 PM   #93
James Bailey
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Default Monday 13.09.10

SN 40x5, 60x2, 70x1, 75xff1, 80xffff

C&J 80x2, 90x1, 100x1, 105x1, 110x1*, 112.5x1*, 115xc*

BS 60x5, 100x5, 130x5x3

PP 60x3, 80x3, 85x3x4

Pull Ups BW x 10/8/8/8


What started out as what I thought would be a shitty day ended up with three PR's in a row. Finally stuck 110, then pushed it up as it felt pretty quick and Ramon said I caught it way above parallel, stuck 112.5, which ties me with his best C&J. 115 proved to be too much to jerk, clean was damn hard and just didn't get under fast enough. I felt weak in the warm ups and slow in the snatches. I feel like my groove in the snatch is shit. I think I'll spend some time working snatches on Friday, like work up to a nice heavyish weight and do it for as many reps as I can...singles I mean. Happy with C&J though, I think I need a little more work on the jerk but hey, when we move into the new gym and build jerk blocks I'll do that.
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Old 09-23-2010, 03:34 PM   #94
James Bailey
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Default Friday 17.09.10

SN 40x3, 50x5, 60x2, 70x1, 75x1, 80xfff, 75xf/1/f

C&J 70x2, 90x1, 100xf

Ok so I got a fever and swollen glands on Tuesday, shit. Spent the whole day in bed on Wednesday and still don't feel great. Not too bad considering I guess...
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Old 09-23-2010, 03:37 PM   #95
James Bailey
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Default Monday 20.09.10

SN 40x3, 50x2, 60x2, 70x1, 75x1m 80xfff, 70xfff

C&J 70x1, 80x1, 90x1, 100xc/c, 105xf

BS 60x5, 100x5, 132.5x1, 120x3x3

PP 60x3, 80x3x3

Pull Ups BW 8/6/6

Still not 100% better, even after a relaxed weekend. Taking it a bit easier this week...it was a little frustrating, I think that, again, I need to work on my snatch. Not feeling a good groove.
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Old 09-23-2010, 03:38 PM   #96
James Bailey
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Default Wednesday 22.09.10

SNbal 40x3, 50x3, 60x1

Complex A 50kg, 55kg for 8's

Felt very tired today. Good thing it is supposed to be a light day anyway.
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Old 09-24-2010, 09:55 AM   #97
James Bailey
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Default Friday 24.09.10

SN 40x5, 50x2, 60x1, 70x1x13 (two misses)

C&J 70x1, 80x1, 90x1, 100x1x1/1/c/1/1/1

FS 60x3, 90x3, 110x3x5

Bench 60x5, 80x5x3

DL 140x3x3

DB Rows 40x10x3

Felt good today. got a much better groove on snatches, much better recieving position. I think I will continue in this fashion for a while to get more good lifts in. C&J was also good, only missed one jerk due to a shitty dip and drive. Started benching again for fun...I figure that three pressing movements a week is ok, PP monday, press wednesday and bench friday. My programming is going back to what I did earlier in the year and made really good progress on. So I am resetting weights and starting to move up again. I am much stronger now but need to get my work capacity up again by dropping the intenstity and getting more volume in.
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Old 10-01-2010, 03:57 PM   #98
James Bailey
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Default Monday 27.09.10

SN 40x, 50x2 , 60x2, 72.5x1/fff

C&J 80x2

BS 70x5, 100x5, 132.5x5x3

PP 60x3, 87.5x3/2, 85x3

Pull Ups 3x10

Felt slow today but not too bad, shoulders still sore from benching last week as I hadn't done any for ages so pp was a bit rubbish.
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Old 10-01-2010, 04:06 PM   #99
James Bailey
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Default Wednesday 29.09.10

SN Bal 40x3, 60x3, 65x2, 70x1x3

OHS 70x3, 80x3, 90x3/2

CG OHS 90x3

Complex 60kg, 8's

Row
Clean
FS
Press
BS

Conditioning

15-12-9 reps

KB swing 32kg
Pull Ups

My retrogradation back to my old programming has proved very successful. I am breaking PR's now and have much more energy. Didn't time my conditioning. I am just throwing it in once or twice a week and after a month or so I'll start timing my efforts.
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Old 10-01-2010, 04:11 PM   #100
James Bailey
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Default Friday 01.10.10

SN 40x3, 50x2, 60x1, 70x1, 75xf/1, 80xf/1, 85xfff/1 pr, 70x1x5

C&J 70x1m 90x1, 100xc/1, 105x1, 110xfcf

FS 100x3, 120x3x3

Bench 60x5, 85x5x3

DL 150x3x3

DB Rows 40x10x3

Back Ext. 20x10x3

Sn felt much better today, might be the 10hours sleep I got and the more rest I am getting. I also started taking an extra 50mg of zinc the past week, makes me sleep better. FS felt damn heavy, so did the cleans. Bench was fine, DL is now heavy enough that I have to hook grip the sets. Started doing back extensions to build up the erectors more. Not hitting them too hard though...was supposed to do prowler runs but I ran out of time.
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