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Old 04-18-2007, 08:11 PM   #11
John Alston
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Default 4/18 Wed LBH First after Sablo

First with the new plan. BS, Jerks and clean pulls today.
BS 5x5
50, 60, 80,90,100 oooh tough but gooood.

Warm up with bar presses.

Jerks (from rack)
50x3, 60x3, 70x2, 80x2 for five sets. Some good ones. Must get deep into split consistently.

Clean pulls (straight arm)
60x5, 70x5, 80x5 for 3 sets.

Back ext (plain/+10kg/+20gk times 8) supersetted with leg raises (8s)
8 pullups. a few overhead plate side bends with 15kg.

Good workout. Feeling it now at night. Happy with the 5x100kg back squats.
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Old 04-21-2007, 10:57 AM   #12
John Alston
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Default 4/21 Sat Richie's

Back Squats and clean pulls on the program day...
I decide for low volume b/c the upcoming high volume day Monday. So heavy doubles!
135x2
185x2
225x2
255x2
275x2 PR - new best squat, and it's a double.

Resist the urge to do some front squats (see volume not above). Trying to think not just about today's workout, but the next one, too.

Clean pulls.
135x3
185x3
185x3
Felt faint after the last three sets.
185x3
205x3

Addition to the program alert:
Presses supersetter with pulls, 5s each.
Presses were 70/80/90lbs.

Back ext with 0/25/35lb ss with leg ups, 8s.
1 set side bends with plate.
3x10 incl situps to steep for the 25lb plate.
Feeling good!
Done. Good.
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Old 04-24-2007, 10:32 AM   #13
John Alston
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Default 4/23 LBH Monday

Fs
60kg 3x3

Cleans
Power cleans then hang squat clean
50x2, 60, 60, 60, 70, 70, 70, 80 80 80 Some issues on the HSC. Grip was weak from grip work Sunday.

Sn
Power snatch and hang squat snatch
50, 50, 50, 60 60 60 60 70 70 70 Ugh on these. Not consistent.

SN pulls.
60x3, 70x4, 70x4, 60x3

Back ext (+10, +15), leg raises, 2 sets of 8 pullups.

Need more work on getting under the snatch. Duh.
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Old 04-24-2007, 01:49 PM   #14
Elliot Royce
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Good work, John. With that consistency and those weights, you should be making good progress!
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Old 04-24-2007, 03:32 PM   #15
John Alston
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Thanks Elliot. I have seen prettier snatches than the ones I banged out yesterday (cough, cough) but it's going.
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Old 04-26-2007, 06:53 AM   #16
John Alston
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Default 4/25 LBH Wednesday

BS
60kgx4
80x4 - 3 sets

Jerks
Warm up with bar.
40x4 / 50x2 / 60x2 / 70x2 / 80x1 / 80x1 / 85x1 / 90x1 / 95miss / 97.5x1 / 100miss / 100 miss/ 80x2 / 85x2 / 85x2 / 85x2

no pulls

back ext - no weight
leg raises 2x10
rear delts 15lb 2x10
tri downs 70lb x 10 twice
pullass 2 sets
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Old 04-26-2007, 07:06 AM   #17
Yuen Sohn
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Quote:
Originally Posted by John Alston View Post
...pullass 2 sets
What's a pullass???
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Old 04-26-2007, 11:08 AM   #18
John Alston
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Default

The pullass is the assisted pullup machine. Joe likes to recommend these. I feel chumpy doing them. Though, at that point in the evening, 8 real pullups (like I did 2 sets of Monday) is a lot, so 2 sets of 15 strict on the machine is what he recommends to "pump" the lats, more as compensation work rather than serious strength (can I use that phrase without a copyright?).
I am still inclined to do regular pullups. I guess I will have to work so I can get a couple sets of 12 out of me at the end of the workout.
Yeah, my pullups suck these days.
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Old 04-28-2007, 10:01 AM   #19
John Alston
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Default 4/28 Sat Richies

BS
135x3
185x2
225x2
275x1
305 miss
305 spotted up - nice to meet a decent lifter, into it, at Richie's.
225x3
135x3
Talked myself into trying for 300. Should have waited a week. Maybe getting antsy, wanting to get back to regular program of mostly the lifts.

3 RDL then 3 Surgs (subbed for clean pulls)
135x3
185x3
185x3
185x3

Narrow grip incline benches
3x8 at 85lbs

Supersetting
rear delt bent overs 15lb 3 sets of 10 with 8 pullups twice in between

Leg raises/back ext (weightless today)/windsheild wipers/back ext/leg raises
10 reps all

tri downs 70/60lb ez curls!/tris/curl 10/8/8/8
It's for the summer show!
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Old 04-29-2007, 08:23 AM   #20
John Alston
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Default 4/29 sunday

did some pullups 2 sets of ten - in walking around the park.
did swings with cinder blocks, 3 sets of ten, in the backyard. some band work, then a couple tosses with the blocks. fun.
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Last edited by John Alston; 04-30-2007 at 11:50 AM. Reason: to make it right.
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