Saturday, February 27, 2010

Feb. 27 - Saturday

1-arm Jerk @ 44kg, single arm switch
- 4 minutes @ 12 rpm

1-arm Clean @ 44kg, single arm switch
- 4 minutes @ 12 rpm

Friday, February 26, 2010

Feb. 25 - Thursday

Squat - 16" box
5 x 225 lbs.
5 x 315
5 x 365
5 x 385
5 x 405
2 x 425
1 x 455



Lunge (r/l)
8 x 135 lbs.
8 x 185
8 x 225

Seated Calf Raise
15 x 80 lbs.
3 x 10 @ 125

A 16" box puts me right at parallel. I was feeling stronger than anticipated and so went for the reps with 425 and then 455. A little lifting and lots of resting for next weekend at the Arnold.

Tuesday, February 23, 2010

Feb. 23 - Tuesday

Axle Clean + Jerk
5 x 55 kg
5 x 75
3 x 95
2 x 105
1 x 115

Dips
5 x 24 kg
5 x 32 kg
5 x 48 kg
5 x 60 kg
5 x 68 kg

Pullups - 2"
5 x bw
5 x 12 kg
5 x 16 kg
5 x 20 kg
5 x 24 kg

Wrist Roller - 2"
- 25# x 2

Sunday, February 21, 2010

Feb. 21 - Sunday

Dynamic Deadlift
5 x 135# + #1 band
3 x 225
3 x 315
3 x 405

Anvil Walk @ 173#
- 8 ft. (r/l)

Inch DB walks - 2.5" handles
- 185# - 16 ft.
- 175# - 25 ft.

Axle Deadlift
5 x 115 kg
3 x 145 kg



Not much volume, but my body is fried.

Thursday, February 18, 2010

Feb. 18 - Thursday

Warm-Up
- Agility Ladder
- Depth Jumps @ 18" - 2 x 5

Double Clean + Jerk @ 32kg, set bells down each set
- 10 sets of 6 on the minute

Back Squat
5 x 135#
5 x 225
5 x 315
5 x 345
5 x 345 - belt
5 x 345 - belt

Here are some video clips of my sets. Please give your feedback on my form.

Tuesday, February 16, 2010

Feb. 16 - Tuesday

2-arm LC @ 24kg
- 4 minutes @ 10 rpm

Barbell High Pull w/ wrist straps
6 x 110kg
6 x 120kg
6 x 130
6 x 140

Incline DB Bench Press @ #3
8 x 80#
8 x 90
8 x 100
8 x 100

15 minutes (EDT)
Pullups - 2" bar
- 7 sets of 5
Dips + 32kg
- 7 sets of 5

I used wrist straps on the high pulls because my grip is still fried from the weekend comp.

Here are my Dino Gym Grip Comp lifts.

Wednesday, February 10, 2010

Monday, February 8, 2010

Feb. 8 - Monday

2-arm LC @ 32kg
- 4 minutes @ 8, 8, 6, 7

2-arm Clean @ 32kg
- 4 minutes @ 8 rpm

Incline DB Bench Press
8 x 40 #
8 x 60
8 x 70
8 x 80
8 x 90
8 x 100

Sunday, February 7, 2010

Feb. 7 - Sunday

Axle Deadlift
5 x65 kg
5 x 115
3 x 155
1 x 185
200 kg x 1, 1, knees
185 x 2

2" Vbar (r/l)
158# x 1
203 x 1
248 x 1

1-arm Thumbless deadlift - standard bar
1 x 135# (r/l)
1 x 225
1 x 275

Felt fatigued today after shovel snow all day yesterday. I worked up to my opener's on the 2" Vbar and 1-arm thumbless deadlift for next weekends Dino Gym comp. I'll train through wednesday this week.

Thursday, February 4, 2010

Feb. 4 - Thursday

Barbell Snatch to hang snatch
40kg x 3
50kg x 2
60kg x 2
70kg x 2

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 20/18(r) - 20/18(l) 38/38 totals

Safety Bar Squat + #4 bands (~90# each)
5 x 160#
2 x 250
2 x 270 - 8 sets

Hip Belt Squats
8 x 64kg
8 x 80kg
8 x 80kg
8 x 80kg

Axle Wrist Curls
3 x 5 @ 55kg

Anvil Walks (r/l) - 12 yds
126#
136#
146#
151#
126#

Tuesday, February 2, 2010

Feb. 2 - Tuesday

Over the next 4-5 weeks you will see me perform less kbell sport movements, although there will be some. I will be training heavily for the Arnold Classic Mighty Mitts event which consists of many thick bar lifts.

Axle Clean
6 x 65kg
6 x 85
6 x 95
6 x 105

15 minutes (EDT)
Dips + 24kg
11 sets of 5

Pullups on 2" bar
5 sets of 5
2 sets of 4
3 sets of 3
1 set of 2

5 minute rest

15 minutes (EDT)
2" DB Row @ 150#
5 sets of 4
1 set of 3

DB shoulder press @ 50#
6 sets of 5

The rows felt heavy after the sets of pullups. I have not trained in this fashion for a while so I wasn't expecting too much. It was a nice change from the constant kbell sport timed sets.