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

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.

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

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.

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.

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.

Feb. 10 - Wednesday

Back Squat
5 x 135#
5 x 225
5 x 275
5 x 315
5 x 365