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Old 07-22-2010, 08:38 PM   #61
William McAlpine
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Join Date: Mar 2010
Posts: 138
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Thursday Training

Snatch

175x1
185x1x3

Clean and Jerk

215x1x6

Notes

Training Video
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Old 07-23-2010, 12:34 PM   #62
William McAlpine
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Posts: 138
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Friday Training

Squat

323x1

Bench Press

215x1

Deadlift

343x1

Training

I'm going to compete in a powerlifting meet on August 21st to get used to a competitive setting. My goals are 330/220/360.
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Old 07-29-2010, 02:28 PM   #63
William McAlpine
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Posts: 138
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Thursday Training

Snatch

185x1
190x1
195x1

Clean and Jerk

215x1
225x1
230x1
235x1
240x1

Squat

290x1 (hard)

Overhead Press

150x1
155x1 (pretty easy)
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Old 07-31-2010, 09:24 PM   #64
William McAlpine
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Thursday Training

Snatch

40x1
60x1
70x0
70x1
80x0
80x1
40x2
45x2
50x2
55x2
60x2
65x1
70x1
75x1
80x1
85x0x3
85x1
87x1

Clean and Jerk

60x1
80x1
90x1
100x1
105x1

just clean

110x0x2
110x1
115x0 (need to attack more)

Jerk

40x3
50x2
60x2
70x1
80x1
90x1
100x1 (this was pretty solid)
105x0 (ran out of energy)

Notes

All weights in kilos.

I went to Crossfit Downtown Winston today. Peter Haas is the owner and a passionate weightlifter. He coached me, and I now have some stuff to work on. I think my jerk will improve mostly over the next few weeks because he pointed out some major flaws. Thanks again Peter if you read this.
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Old 08-01-2010, 12:09 PM   #65
William McAlpine
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Join Date: Mar 2010
Posts: 138
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Sunday Training

Deadlift

335x1x3
350x0

Bench Press

195x1x5

Notes

Stupid to go for a deadlift pr.
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Old 08-03-2010, 12:33 PM   #66
William McAlpine
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Join Date: Mar 2010
Posts: 138
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Tuesday Training

Snatch

160x1x5

Clean and Jerk

205x1x3

Squat

295x1x4

Training Video
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Old 08-05-2010, 06:36 PM   #67
William McAlpine
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Posts: 138
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Wednesday Training

Deadlift

335x1x5

Bench Press

185x1
205x1
185x2
185x1
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Old 08-08-2010, 12:47 PM   #68
William McAlpine
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Saturday

Squat

305x1

squat has really gone down hill

Sunday

Deadlift

343x1
358x1

Bench Press

190x1
200x1
210x0 didn't stay tight

A lot of benching this last week. I think I'll still be able to hit 220.
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Old 08-20-2010, 12:32 PM   #69
William McAlpine
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Monday Training (8/16/10)

Squat

295x1

Bench Press

195

Deadlift

335

Thursday Training (8/19)

Snatch

175x1
180x0x2
180x1

Clean and Jerk

205x1
215x1
225x1

Friday Training (8/20)

Squat

255x5x3

Bench Press

165x5x3

Deadlift

295x5

Notes

Decided to not to the powerlifting meet. After 2 weeks of vacation, I am pretty detrained evident by struggling with squatting today.
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Old 08-25-2010, 08:10 AM   #70
William McAlpine
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Join Date: Mar 2010
Posts: 138
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Monday Training

Snatch

160x1x10 (missed 7th and last)

Clean and Jerk

225x1 (not as solid on jerk)
230x1 much more solid

Tuesday Training

Squat

260x5x3

Press

115x5x3

Pull Up

BWx5x3
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