coffeeandbacon Posted August 19, 2013 Report Share Posted August 19, 2013 Hey hey, just starting a post thread for my battle log. I'm currently on the starting strength program, using madcow programming. Current maxesSquat - 265 x 5Bench - 195 x 5Deadlift - 295 x 5Press - 135 x 5 Monday 19th Workout Squat - 135 x 5, 165 x 5, 200 x 5, 230 x 5, 265 x 5Bench - 100 x 5, 120 x 5, 145 x 5, 170 x 5, 195 x 5Instead of just cleaning, I did some hang clean technique drills to work on my form a bit. I did a hang clean from mid thigh, just below the knee, then from the ground using 95lbs, 115lbs, and 135lbs for 2 sets each. I'm having a bit of trouble with my hip drive on the heaver weights, I can't seem to get the bar moving fast enough. It's possible that I was just starting to get tired since it was near the end of my workout though. I also did two sets of 1 arm rows using 40lbs, for 20 reps and 2 sets of 10 dips. I felt pretty good afterwards, getting the dips was tough for me, I could barely do 3 of them a couple months ago. Progress! Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
coffeeandbacon Posted August 21, 2013 Author Report Share Posted August 21, 2013 Wednesday 21st Front Squat - 105 x 5, 135 x 5, 165 x 5, 195 x 5OH Press - 85 x 5, 100 x 5, 115 x 5, 135 x 5Deadlift - 185 x 5, 225 x 5, 265 x 5, 295 x 5 The front squat and dead lift felt good, OHP was tough but got it done without my form breaking down too much. Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
coffeeandbacon Posted August 23, 2013 Author Report Share Posted August 23, 2013 Friday, Aug. 23rd 3 position Power clean (mid thigh, below knee, floor) - 85 x 1, 95 x 1, 115 x 1, 135 x 1Power Clean 135 x 3, 155 x 3, 165 x 3 Back Squat - 135 x 5, 165 x 6, 200 x 5, 235 x 5, 270 x 3, 185 x 8Bench Press - 100 x 5, 125 x 5, 150 x 5, 175 x 5, 205 x 5 (New PR!!!!) The form on my heavy set of power cleans was terrible, I think I'll back down a bit on it. New PR on bench press! Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
coffeeandbacon Posted August 26, 2013 Author Report Share Posted August 26, 2013 Monday, Aug. 26th 3 position power clean (mid thigh, below knee, floor) - 95 x 2, 115 x 2, 135 x 22 position power clean (below knee, floor) 155 x 2Power clean 165 x 1, 175 x 1, 185 x 1, 195 x 1 (new PR!) 205 (miss)Back Squat - 135 x 5, 185 x 5, 195 x 5, 235 x 5, 275 x 5 (new PR!) Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
coffeeandbacon Posted August 28, 2013 Author Report Share Posted August 28, 2013 Wednesday, Aug. 28thDeadlift - 165 x 5, 185 x 5, 205 x 5, 225 x 5, 315 x 5 (New PR by 22 lbs), 325 x 4 (New PR again! by 1 lb)OHP - 85 x 5, 95 x 5, 115 x 5, 145 x 3 (New PR by 2 lbs) Short day, the two heavy sets of deadlifts wore me out. I did my first PR set with 315 and felt pretty good, so I decided to add another 10 lbs. Around my 4th rep I could tell my form was shit, so I stopped there and called it a day on deadlifting. The press wasn't what I was hoping, I was shooting for 5 reps, but It was still a small improvement. I guess 2lbs is better than nothing. I think I'll need to incorporate more volume on shoulder work, the mancow protocol hasn't really given me any gains in my OH press. It's working find on my other lifts however. Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
coffeeandbacon Posted September 5, 2013 Author Report Share Posted September 5, 2013 Updates from the last few days. After hitting PRs on most of my lifts last week, I was taking an off week and doing some technique work on olympic lifts with a few heavier lifts thrown in. I started using the beginner programming in Greg Everett's olympic weightlifting book. Monday, Sept 2ndClean and Jerk - technique drills, then worked up to 155 x 1 in 10 lb increments starting from 95Snatch - technique drills, then worked up to 115 x 1 in 5 lb increments starting from 75 Tuesday, Sept 3rdSnatch Deadlift - (155 x 5) x 5Push Press - (135 x 5) x 3Back Squat - 185 x 5, 205 x 5, 225 x 5 Thursday, Sept 5thSnatch - Technique, then worked up to 125 x 1 (new PR!) in 5 lb increments starting from 85Pull ups, 3x5 ( I could only do 2 pu in each set, then did negatives for the rest)Glute/ham raises 10lb 2 x 10Sit-ups - 10 lbs 2 x 10C2 rowing, 10 minRotator cuff, external rotations, 20 lbs, 3 x 5 Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
coffeeandbacon Posted December 24, 2013 Author Report Share Posted December 24, 2013 It's been a while since I've updated on here, so I thought I would write a few recents PRs. Squat - 310 x 3Clean and Jerk - 185Clean - 225Front Squat 225 x 3Snatch 140 x 1Deadlift 375 x 3 I've kept a good log in my notebook, but just haven't really updated on here. I'm going to work on it once our school gym opens back up. Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
coffeeandbacon Posted January 2, 2014 Author Report Share Posted January 2, 2014 January 2ndWorked on snatches today.Work up to a max of 145 x 1, (5 lb pr) Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
coffeeandbacon Posted January 9, 2014 Author Report Share Posted January 9, 2014 January 3rdSquat 275 - 5x2Press 95 - 5x5Lat Pulldown - 145 5x5 January 6thSnatch - Worked to a max- 95x1, 115x1, 135 x 1, 140 x 1, 145 x 1 (Missed one, made 2nd) 150 (3 misses, didn't make 1)Clean and Jerk - Worked to a max 155 x 1, 165 x 1, 175 x 1, 180 x 1, 185 x 1 (Was a pressout, missed a subsequent attempt) January 7th Squat 225 - 3x5Push Press 105 - 3x5Lat Pulldown 160 3x5Tabata with 25lb overhead lunges and box jumps January 9thDeadlift - 135x5, 185x5, 225x5, 275x5, 315x2 (all using hook grip)Planks - 90 sec regular, 45 seconds side planks, each sideRun - 400m 2:04 with 5 minute warmup and cool down light jog. Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
coffeeandbacon Posted January 10, 2014 Author Report Share Posted January 10, 2014 Jan 10th, 2014Clean and Jerk - 155, 175, 185, 190, 190 (5 lb PR)Snatch 115 x 2, 135 (mis)Power Snatch115 x 2, 125, 135, 145 (3 misses)Front Squat 185 3x5Lat Pulldown 175 x 5, 3, 2 160 x 2Snatch Push Press 115 3x5 Quote Spartan Warrior - Level 0 STR -0 | DEX - 0 | STA - 0| CON - 0| WIS - 0| CHA - 0 My introMy battle log1st ChallengeFacebook | Twitter Link to comment
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