TIme to get stronger

[Joe Fogler]

11/23/2011

Recovery
(lbs x reps x sets)
squats 185 x 5 x 2
ohp 112.5 x 5 x 3
chins 7 x 3

[Joe Fogler]

11/25/2011

Morning - 1/2 hour lao jia - knee finally is feeling better

Evening - Intensity
(lbs x reps x sets)
squats 135 x 2 x 10 on the minute
dips bw + 40 x 5
split snatch 100 x 2 x 5

[Joe Fogler]

11/26/2011
lao jia and pao chui - 45 min

11/28/2011
morning
lao jia - 15 minutes

evening
Recovery
(lbs x reps x sets)
squats 235 x 5 x 3
ohp 115 x 5 x 3
power clean 155 x 2 x 5

[Joe Fogler]

11/30/2011

Recovery
(lbs x reps x sets)
squats 190 x 5 x 2
dips bw+20 x 5 x 3
chins 7 x 3

[Joe Fogler]

12/1/2011
Morning 15 minutes of lao jia
Bicycle to work - 6 miles each way

[Joe Fogler]

12/2/2011
Morning 15 minutes lao jia

Afternoon - Intensity
(lbs x reps x sets)
squat - dynamic effort 135 x 2 x 10 - on the minute
ohp - dynamic effort 70 x 3 x 10
split snatch - 105 x 2 x 5

[Joe Fogler]

12/3/2011
1 hour chen taji - lao jia, pao chui and guan dao.

[Joe Fogler]

After reading SSBT-3, I've decided to reset slightly and focus on form. After avoiding the bench press for 6 months I am adding it back in. Slowly. I am going to drop dynamic effort sets on Friday to focus on form.

Wed
12/7/2011
Recovery
(lbs x reps x sets)
squat - 175 x 5 x 2
bench - 135 x 5 x 3
RDL - 115 x 10 x 3
chins 7 x 3

[Joe Fogler]

Fri
12/9/2011
Intensity
(lbs x reps x sets)
squat - 240 x 5
ohp - 125 x 5
split snatch - 95 x 2 x 5

[Joe Fogler]

Mon
12/12/2011
Volume
(lbs x reps x sets)
squat - 225 x 5 x 3
bench - 140 x 5 x 3
dead lift - 245 x 5