Power = (Force) X (Velocity)

[powerandvelocity]

Medium day (04/15/2009)

I had to skip the snatches, my right wrist pain has gotten worse...

High bar ATG squats with a pause at shoulder width stance (I did this during weight training class... I was pretty much "jumping" with the weight like I'm doing jump squats or somethin'.)
245x4
245x4
245x3
245x2

BP (shoulder width grip, pause at bottom, legs raised. I also did these in weight training class...)
195x2
195x2
195x2
195x1

Snatches (I'm now in the gym. Thank God.)
105x1 (OUCH!!!)

"First pulls"
215x4
215x4
215x4
215x4

Seated rows
180x4
180x4
180x4
180x4

[powerandvelocity]

04/18/2009

Heavy day

Snatch grip first pulls
205x2
225x2
245x2
295x2
295x1 (failed)
295x1 (another desperate attempt... failed.)

High bar squats at shoulder-width stance with a pause at the bottom.
265x4
265x4
265x3
265x3

Bench presses (shoulder-width grip, pause at bottom, no spotters, legs raised.)
45x20
135x2
155x2
185x2
225x2
225x2
225x2
225x1 (PR!!!)
225x1 (PR!!!)
225x1 (PR!!!)
225x1 (PR!!!)

Seated rows
205x4
195x4
195x4
195x4
195x3

Ab stuff
blah blah...

I can't do snatches. My right wrist is all messed up.

[powerandvelocity]

04,22,2009

Medium day.

I'm not gonna go with the details of my training session...

[powerandvelocity]

04,25,2009

Heavy day (performance seemed to have dropped. not sure.)

Snatch grip first pulls
45xmillions
185x2
205x2
245x2
275x2
275x2
275x2
275x2
275x1

(My grip is struggling with first pulls)

Squats (disappointment... performance is worse, I probably got too tired with the first pulls... shoulder width stance, pause at bottom, ATG, high bar)
265x4
265x3
265x3
265x2

Shoulder width grip bench presses (pause at bottom, legs raised... disappointment too...)
I pretty much worked up to 245 lbs... I was expecting to do it for several sets of doubles but, I only managed to do it once.

Lat pulldowns (shoulder width grip, pause at the dead hang.)
210x4
210x4
210x4
210x3

Ab stuff (blah blah)

I'm thinking of taking a week off to max out on front squats...

[powerandvelocity]

05,06,2009

AM workout (I did these during weight training class...)

Close grip BPs
95x10
135x4
150x4
185x4
205x4
205x4
205x3
205x2 (memory is not quite clear)

Behind the neck press (i didn't wanna do these but I said "screw it, I'll just give it a try.".)
45x10
115x4
115x3
115x??
115x??

Flies
50x??x??

I'm thinking of doing the other heavy stuff later at the gym.

[powerandvelocity]

05,06,2009

(done at the gym)

Front squats (ATG, no pause, shoulder width stance.)
45x10
185x2
225x2
275x1
315x1 (failed. Sticking point about 2 inches above parallel.)

Pause front squats (ATG, shoulder width stance, and I have no idea why I added a pause...)
255x2
255x2
255x1 (Judging from how much I strained in this lift, I feel guilty about the 315 attempt. Maybe I would've made it if I actually kept pushing... oh well, no excuses.)

Lat pulldowns (shoulder width grip)
215x4
215x4
215x4
215x3 (PR?)

Shrugs (double OH grip.)
225x?
255x?
255x?
255x?

Ab stuff
Blah blah.

[powerandvelocity]

05,08,2009

Light day

Front squats (ATG, pause, shoulder width stance)
205x2
205x2
205x1

Blah blah blah... It's a light day so who cares about the details?

[powerandvelocity]

05,10,2009

It's a medium day! And that's it for my training log.

[powerandvelocity]

05,13,2009

Hang snatches (...from below the knee, paused, and BOOYA! Shoulder-width stance.)
45x5
95x2
105x2
115x1
135x1 (failed)
135x1 (failed miserably!)

Front squats (stance is slightly wider than shoulder-width, ATG, pause at the bottom. Wow, I can actually go 2-3 inches deeper with these than my regular shoulder-width stance.)
255x2
255x2
255x1
255x1
255x1 (Extremely tough)
255x1 (??? This is somehow easier than the last set!)
255x1 (failed.)

Rack pulls (starting position is above the knee... My grip is holiding my back.)
405x3
405x3
405x3
405x2 (On the second rep, my skin got ripped off, I had to stop...)

Close grip BPs (pause at the bottom)
135x2
155x2
185x2
205x2
205x2
205x2
205x1 (I have someone learned hot to properly position the bar in the right spot, and relax my muscles at the bottom. I think pausing in almost any lift at the bottom has motor-related benefits if you know what I mean...)

Lat pulldowns (my body is positioned in such a way that when you look at me sideways, my arms ar perpendicular to my torso. grip is wide.)
180x4
195x4
195x4
195x3

Ab stuff (blah blah)

Incline DB presses
75x1 (FAILED! Triceps got thrashed and I said "Screw it, I'm just gonna leave.")