Coffee's Battle Log

[coffeeandbacon]

Hey hey, just starting a post thread for my battle log.  I'm currently on the starting strength program, using madcow programming.  

 

Current maxes

Squat - 265 x 5

Bench - 195 x 5

Deadlift - 295 x 5

Press - 135 x 5

 

Monday 19th Workout

 

Squat - 135 x 5, 165 x 5, 200 x 5, 230 x 5, 265 x 5

Bench - 100 x 5, 120 x 5, 145 x 5, 170 x 5, 195 x 5

Instead 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!

[coffeeandbacon]

Wednesday 21st

 

Front Squat - 105 x 5, 135 x 5, 165 x 5, 195 x 5

OH Press - 85 x 5, 100 x 5, 115 x 5, 135 x 5

Deadlift - 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.

[coffeeandbacon]

Friday, Aug. 23rd

 

3 position Power clean (mid thigh, below knee, floor) -  85 x 1, 95 x 1, 115 x 1, 135 x 1

Power 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 8

Bench 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!  

[coffeeandbacon]

Monday, Aug. 26th

 

3 position power clean (mid thigh, below knee, floor) - 95 x 2, 115 x 2, 135 x 2

2 position power clean (below knee, floor) 155 x 2

Power 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!)

[coffeeandbacon]

Wednesday, Aug. 28th

Deadlift - 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.

[coffeeandbacon]

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 2nd

Clean and Jerk - technique drills, then worked up to 155 x 1 in 10 lb increments starting from 95

Snatch - technique drills, then worked up to 115 x 1 in 5 lb increments starting from 75

 

Tuesday, Sept 3rd

Snatch Deadlift - (155 x 5) x 5

Push Press - (135 x 5) x 3

Back Squat - 185 x 5, 205 x 5, 225 x 5

 

Thursday, Sept 5th

Snatch - Technique, then worked up to 125 x 1 (new PR!) in 5 lb increments starting from 85

Pull ups, 3x5 ( I could only do 2 pu in each set, then did negatives for the rest)

Glute/ham raises 10lb  2 x 10

Sit-ups - 10 lbs 2 x 10

C2 rowing, 10 min

Rotator cuff, external rotations, 20 lbs, 3 x 5

[coffeeandbacon]

It's been a while since I've updated on here, so I thought I would write a few recents PRs.

 

Squat - 310 x 3

Clean and Jerk - 185

Clean - 225

Front Squat 225 x 3

Snatch 140 x 1

Deadlift 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.

[coffeeandbacon]

January 2nd

Worked on snatches today.

Work up to a max of 145 x 1, (5 lb pr)

[coffeeandbacon]

January 3rd

Squat 275 - 5x2

Press 95 - 5x5

Lat Pulldown - 145 5x5

 

January 6th

Snatch - 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 - 3x5

Push Press 105 - 3x5

Lat Pulldown 160 3x5

Tabata with 25lb overhead lunges and box jumps

 

January 9th

Deadlift - 135x5, 185x5, 225x5, 275x5, 315x2 (all using hook grip)

Planks - 90 sec regular, 45 seconds side planks, each side

Run - 400m 2:04 with 5 minute warmup and cool down light jog.

[coffeeandbacon]

Jan 10th, 2014

Clean 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 3x5

Lat Pulldown 175 x 5, 3, 2 160 x 2

Snatch Push Press 115 3x5