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02-27-2011, 02:16 PM
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#111
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Member
Join Date: Jul 2008
Posts: 223
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Volume day - still tapering
Squats 200, 3x5
Bench 175, 3x5
power shrugs 225x5, 275x5, 315x5
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03-04-2011, 08:57 PM
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#112
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Member
Join Date: Jul 2008
Posts: 223
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Intensity Day
Squats 45x5, 95x5, 115x3, 135x3, 155x1, 185x1, 205x1, 235x1, 260x1, 270x1, 235x3
Bench press 45x5, 95x3, 115x3, 135x3, 155x1, 190x1, 205x1, 190x3, 185x2
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03-06-2011, 02:23 PM
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#113
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Member
Join Date: Jul 2008
Posts: 223
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Winding down for the meet.
Squats 95x5, 115x5, 135x3, 185x3, 205x3
Bench press 95x5, 115x5, 135x3, 185x3, 185x3
Couldn't help but do a few RDLs with 135...and one deadlift at 225.
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03-20-2011, 02:56 PM
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#114
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Member
Join Date: Jul 2008
Posts: 223
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Back after meet, then one week of flu.
Starting a cycle of 531.
Squats: warmup (45, 95, 115, 135), 5x160, 5x180, 5x205
Bench press: warmup (45, 95, 115), 5x125, 5x145, 6x165
Bench press volume: 10x105, 10x105, 10x105
Hang power cleans: 3x95, 3x115, 3x115
Power shrugs from rack: 5x315, 5x315, 5x315, 5x315
Dumbbell rows: 2 sets of 10 per side, 75lbs
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03-23-2011, 10:42 AM
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#115
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Member
Join Date: Jul 2008
Posts: 223
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Throwing practice - about half an hour.
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03-25-2011, 07:31 PM
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#116
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Member
Join Date: Jul 2008
Posts: 223
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531 cont...being super flu'd for a week takes the power sauce out of you.
Deadlift 5x220, 5x255, 4x290 :-(
Push Press 5x80, 5x90, 5x105, 10x70, 10x70, 5x70
Hang power snatch, 75lb, 10 singles on the minute
Halo rotations with 45#, 2 sets; 25# 1 set
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03-27-2011, 02:46 PM
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#117
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Member
Join Date: Jul 2008
Posts: 223
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Squats 3x170, 3x195, 4x220
2x8x135, 2x6x95 (jumping squats)
Bench press 3x135, 3x155, 4x175
3x8x115 (speed)
Hang power cleans, 1x95, 1x115, 2x120, 2x120, 2x120
Rack power shrugs 5x315, 5x320, 5x320, 5x320, 5x320
Halo rotations 8x45, 8x35, 8x35, 8x25
db rows 10x55lbs
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04-01-2011, 08:18 PM
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#118
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Member
Join Date: Jul 2008
Posts: 223
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Squats 3 sets of 8 at 135
Deadlifts 3x240, 3x275, 3x310
Press 3x85, 3x95, 6x110
2 sets of 10 at 75, 6 BN at 65, 6 BN at 45
Hang power snatch 2x45, 2x65, 2x75, 10 singles at 80, about 1 minute apart.
Halos with 45, 35, and 25, 8 reps in each direction
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04-15-2011, 08:24 PM
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#119
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Member
Join Date: Jul 2008
Posts: 223
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Out sick for 2 weeks!
Squats 190: 6 sets of 2
Bench press 175: 5 sets of 2, 135: 2 sets of 8
Power clean 135: 10 singles about 30 seconds apart
Snatch pulls, 135: 5 sets of 3
3 rounds of
10 db push presses, 40lbs
10 db rows, 40lbs
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04-17-2011, 01:58 PM
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#120
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Member
Join Date: Jul 2008
Posts: 223
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Squats 190: 6 sets of 3
Push press 105: 5 sets of 3, 75: 2 sets of 8
Rack power shrugs 315: 6 sets of 3
Halo rotations, 45# 2 sets of 8
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