Dan's Log

[Daniel Raimondi]

8/19/17
Paused Squat(beltless): up to 275, 295, 295 x 5 @7.5-8. Weight felt light and moved well
Press up to 165x5, 3, 3 @ 8.5-9
Paused deadlift(with belt) 1" off the ground: 385x3, 3 @8.5-9, 365x3@8

Everything felt solid today.

[Ryan Hirschman]

Hey Coach, that's awesome you got a solid session in down @ WFAC! Have you signed up for a meet yet? Also, I hope you and the family are doing great! We all miss you back in the DMV area.

[Daniel Raimondi]

haven't signed up for a meet yet. I'll likely need to travel to find something in Minnesota or the Dakota's. I miss all you guys back there! I'm following the facebook thread even if I don't post on it but I enjoy the banter!

[Daniel Raimondi]

8/21
Squat: worked up to 345x1, then 275x5, 295x5x2, 315x5
Barbell rows, some warm ups, then 235x5, 255x5x2

[Daniel Raimondi]

8/22
Bench: 225x1, 205x5, 215x5x3, 225x5
**Need to take a couple extra sets to warm up.
Chin ups(7 min amrap)- did 33 total reps

8/24
Strict press (no belt) 155x1,165x1, 175x1x5 sets @9-9.5, then 155x6x2 sets @9-9.5
Some curls and pushdowns
*Weighed myself before this lift in my dad's garage, around 5pm. Full clothed, shoes on, etc... after eating, was 186. Need to tack on some more mass

[Daniel Raimondi]

8/26
Front squat (beltless) worked up to 242 x 4 x 3 sets
Low incline bench: worked up to 176x8, 198x8
RDL 3 sets of 8

8/28
Tempo squat: did sets of 8 up to 265 beltless
Sn grip deadlift: worked up to 5 with 282(straps)

8/31
Press: worked up to 180x1, 165x3, 135x10

Will move into our new house Tuesday.

[Daniel Raimondi]

Squat: up to 315x5x3 at 8.5-9
Bench: up to 225x5x3 at 8.5-9
Deadlift: up to 405x5x1 at 9.5 (video)
*Heaviest weight on the deadlift since June. Not a PR, but felt good overall

[Daniel Raimondi]

Moved into the new house on Sept 5.
9/11
Squat up to 275x5x1 @7
Press up to 135x5x1 @7.5
Deadlift: up to 365x5@8

9/13 Went to the local crossfit gym to do some olympic lifting
Snatch: worked up to 4 singles with 154
Clean and jerk: worked up to 3 singles with 242 (video)
Squat: up to 285x5x2 @8-8.5
Press: up to 140x5x2 @8-8.5

[Daniel Raimondi]

9/16
Squat up to 295x5x3 @8-8.5
Press up to 145x5x3 @8-8.5
Deadlift(performed off a 1.5" block) 315,335,365x5 @7.5-8.5

9/17
Snatch worked up to 4 doubles with 154
Power clean and jerk (2 power cleans + 1 jerk) up to 3 sets with 220

When I go through a period of detraining I like to re-run a short LP. I'm trying something I heard from Wolf at this year's SSCA conference which was to begin the first session by working up to 1 set of 5, 2nd session 2 sets of 5, and 3rd session 3 sets of 5. I'm also ramping up a bit with my olympic lifting. The local crossfit has a weightlifting group that meets twice per week, so I may join as I've missed the atmosphere and challenge that comes with olympic lifting. There are also a few numbers I'd like to hit at some point with regard o the snatch and clean and jerk.

[Daniel Raimondi]

9/19
Squat up to 300x5x3 @8.5
Press up to 150x5x3@8.5
Deadlift up to 375x2. stopped after 2. back felt a bit off and I didn't feel like pushing it. Dropped to 335 for 5 @8

I've been mainly pressing recently as I haven't set my rack up yet. I could bench using my squat stands but it gets a bit awkward at heavy weights, and i generally train alone. Plus the extra frequency and volume for pressing has been nice.