Back Squat
1x5 (225)
1x5 (275)
1x5 (315)
1x5 (335)
1x1 (365)
1x1 (385)
2x7 (405)
Saturday, November 29, 2014
Tuesday, November 25, 2014
Sunday, November 23, 2014
Sunday 11/23/14
Back Squat
60% 1x1 (264)
70% 1x1 (308)
80% 6x2 (352)
Push Press (behind neck)
70% 1x2 (192)
75% 1x2 (205)
80% 6x2 (220)
RDL
5x5 (220)
Chin-up
3x6
Band Pull x 50
Band Row x 50
Internal Rotation x 20
External Rotation x 20
60% 1x1 (264)
70% 1x1 (308)
80% 6x2 (352)
Push Press (behind neck)
70% 1x2 (192)
75% 1x2 (205)
80% 6x2 (220)
RDL
5x5 (220)
Chin-up
3x6
Band Pull x 50
Band Row x 50
Internal Rotation x 20
External Rotation x 20
Thursday, November 20, 2014
Thursday 11/20/14
Back Squat
70% 1x2 (308)
80% 1x2 (352)
85% 1x1 (374)
90% 1x1 (396)
95% 1x1 (419)
100% 3x1 (440)
Push Press
1x5 (154)
1x5 (176)
1x5 (198)
1x5 (220)
1x5 (242)
Clean Pull
4x4 (242)
Band Pull x 50
Band Row x 50
Band Curl x 50
Band Tri Press x 50
70% 1x2 (308)
80% 1x2 (352)
85% 1x1 (374)
90% 1x1 (396)
95% 1x1 (419)
100% 3x1 (440)
Push Press
1x5 (154)
1x5 (176)
1x5 (198)
1x5 (220)
1x5 (242)
Clean Pull
4x4 (242)
Band Pull x 50
Band Row x 50
Band Curl x 50
Band Tri Press x 50
Tuesday, November 18, 2014
Tuesday 11/18/14
Back Squat
62.5% 1x2 (275)
72.5% 1x2 (315)
82.5% 2x2 (365)
92.5% 4x2 (405)
Behind the Neck Press
4x4 (135)
RDL
4x4 (225)
Strict Pull-ups
8,6,4
Band Pull x 50
Band Row x 50
62.5% 1x2 (275)
72.5% 1x2 (315)
82.5% 2x2 (365)
92.5% 4x2 (405)
Behind the Neck Press
4x4 (135)
RDL
4x4 (225)
Strict Pull-ups
8,6,4
Band Pull x 50
Band Row x 50
Sunday, November 16, 2014
Sunday 11/16/14
Back Squat
60% 1x2 (264)
70% 1x2 (308)
80% 4x2 (352)
85% 1x1 (374)
Behind The Neck Press
5x5 (110)
Snatch Pull
70% 2x4 (198)
85% 2x3 (242)
Band Pull x 50
Band Row x 50
Internal/External Rotation 2x20
60% 1x2 (264)
70% 1x2 (308)
80% 4x2 (352)
85% 1x1 (374)
Behind The Neck Press
5x5 (110)
Snatch Pull
70% 2x4 (198)
85% 2x3 (242)
Band Pull x 50
Band Row x 50
Internal/External Rotation 2x20
Thursday, November 13, 2014
Thursday 11/13/14
Back Squat
50% 1x3 (220)
60% 2x2 (264)
70% 2x2 (308)
80% 2x2 (352)
(starting this cycle based on a 200kg Back Squat)
Press Behind the Neck
4x4 (110)
RDL
3x4 (198)
Crossover Symmetry
(shoulder rehab. rotator cuff has been strained for several months)
50% 1x3 (220)
60% 2x2 (264)
70% 2x2 (308)
80% 2x2 (352)
(starting this cycle based on a 200kg Back Squat)
Press Behind the Neck
4x4 (110)
RDL
3x4 (198)
Crossover Symmetry
(shoulder rehab. rotator cuff has been strained for several months)
Sunday, November 9, 2014
Sunday 11/9/14
Snatch
2x1 (185)
1x1 (205)
1x1 (225)
1x1 (235)
1x1 (245)
1x1 (255)
1x1 (265)
Clean + Jerk
1+1 (245)
1+1 (265)
1+1 (285)
2x1 (185)
1x1 (205)
1x1 (225)
1x1 (235)
1x1 (245)
1x1 (255)
1x1 (265)
Clean + Jerk
1+1 (245)
1+1 (265)
1+1 (285)
Tuesday, November 4, 2014
Sunday 11/2/14
2014 American Masters
Snatch 125/130/133x (National Record 105kg 40-44yrs)
C&J 150/156x/157
Total 287kg (National Record 105kg 40-44yrs)
Snatch 125/130/133x (National Record 105kg 40-44yrs)
C&J 150/156x/157
Total 287kg (National Record 105kg 40-44yrs)
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