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08-20-2010, 09:59 AM
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#31
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Member
Join Date: Jul 2008
Posts: 223
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2 sets of the following complex as a warmup: hang power clean x 4, front squat x 4, push press x 4, back squat x 4, behind neck push press x 4. Just used the bar.
Squats - 3x140, 3x160, 5x180
Front squats 5x95, 5x105, 5x105
Press - 3x90, 3x105, 5x115
3 sets of 10 at 75
2 sets of 20 rep squats at 95.
Lots of squat volume today - legs are still swole.
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08-24-2010, 09:12 AM
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#32
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Member
Join Date: Jul 2008
Posts: 223
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Sunday 8-22: 2 hours of martial arts.
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08-24-2010, 09:16 AM
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#33
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Member
Join Date: Jul 2008
Posts: 223
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Weighted pull ups/chins and dips.
5 pu at 10lbs, 5 pu at 25, 5 chins at 25, 3 pu at 35, 3 chins at 35, 2 pu at 45, 2 chins at 45.
dips: 8 at 25, 5 at 35, 5 at 45, 5 at 55, 5 at 65, 5 at 70lbs.
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08-26-2010, 09:39 AM
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#34
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Member
Join Date: Jul 2008
Posts: 223
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8/25 Swimming
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08-27-2010, 01:39 PM
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#35
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Member
Join Date: Jul 2008
Posts: 223
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Warmup with barbell complex, 2 sets
Deadlifts 5x210, 3x235, 3x265
Barbell shrugs 5x5x275
power cleans - 10 singles about 40 seconds apart, 135lbs
Bench press 5x140, 3x155, 3x175
3 sets of 10 at 105lbs
2 sets of 20 rep squats at 95lbs
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08-31-2010, 10:20 AM
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#36
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Member
Join Date: Jul 2008
Posts: 223
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8-28 2 hours of martial arts
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08-31-2010, 10:23 AM
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#37
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Member
Join Date: Jul 2008
Posts: 223
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8-29
warmup with barbell complex
Squats 5x150, 3x170, 3x190
Press 5x100, 3x110, 3x125
then 3 sets of 10 at 75
Finished with 1 20-rep set of squats with 95, one more round of barbell complex.
Later, swimming (including about 25 overhead throws of my 55lb son).
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08-31-2010, 10:24 AM
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#38
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Member
Join Date: Jul 2008
Posts: 223
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Swimming - about 20 minutes of vigorous swimming, various strokes. Followed by about 10 minutes of lazily floating on a raft in the sun.
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09-03-2010, 11:33 AM
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#39
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Member
Join Date: Jul 2008
Posts: 223
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De-load week (already?)
Warmup with barbell complex
Deadlift 5x135, 5x145, 5x165, 5x185
Power cleans - 5 singles at 135, about 30 seconds apart
Shrugs from rack - 5x225, 5x235, 5x245, 5x255, 1x135 behind back
Bench press 5x95, 5x115, 3x5x135
chin ups - 4 sets of 5 bar to chest
dips - 4 sets of 8
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09-05-2010, 03:30 PM
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#40
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Member
Join Date: Jul 2008
Posts: 223
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Sat 9-4 2 hours of martial arts
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