Power = (Force) X (Velocity)

[powerandvelocity]

02/28/2009 (Gonna focus more on olympic lifting for a while and see what happens...)

Snatch (Shoulder width stance, pause attempt before the recovery phase. I call it attempt because I am so horrible at these that I could barely stabilize the weight overhead! About 30-50% of the time, I fail to catch the bar.)
45x3
95x2
115x2
125x2 (first rep failed.)
125x3 (first rep failed, next two sets were good even with a pause at the bottom.)
125x2 (first rep failed...)

Cleans (I was spent from the snatches, and I couldn't catch the bar with these too.)
185x2 (Both reps failed)
135x2
135x2
135x2

Front squats (ATG, shoulder width stance)
185x2
225x2
245x2 (This seems to be the perfect weight for 3x2 which I am planning to do.)
275x0

Standing tates presses (not sure if there's already some dude out there who invented these.)
35x2
50x2
50x2
50x2

DB rows
85x5
85x5
85x5

Flies
45x6
45x6
45x5

Front laterals (not gonna go into details)

I also did some ab stuff.

[powerandvelocity]

03/02/2009 (light day)

Everything else was light, except for my good mornings which I added in.

Good mornings
135x3
185x3
225x3
295x3
295x3
295x3
295x3
295x3

Every set was tough, but I could've done heavier.

I'm not gonna go into details to my other light stuff.

[powerandvelocity]

03/04/2009

It's "medium day". I'm not gonna go into details.

I'm thinking of going back to westside training...

[powerandvelocity]

03/07/2009

Snatch (shoulder width stance. Pause before the part where I squat the weight up. Everything was messy. I could barely remember anything during this workout. All I'm gonna say is that I used 135, and more than half of the reps were failure. I couldn't quite catch it the bar in the right overhead squat position. It's definitely my biggest problem...)
135x3x2

Cleans (Same as above)
155x3x2

Front squats (ATG. Shoulder width stance.)
245x2 (I set the pins too high. The sound of metal humping each other annoys the crap out of me...)
245x1 (I really have to put the pins lower.)
225x1

Standing tates presses
55x3x2

DB rows
90x5
90x5
90x4

Incline DB presses (45 degree incline)
70x3x4

Ab stuff
blah blah blah 6 reps blah blah blah 6 reps...

[powerandvelocity]

03/09/2009

It's "light day"... The only part where I'm actually gonna go to details with are the GMs (in which I did heavy), and snatches.

Good mornings (Warm-ups not included)
315x5x3

Snatches
95x3x2

Funny story, at the second rep of the first set of snatches, the bar went way too far back to the point where it actually fell behind me. If I wasn't flexible enough I probably would've disclocated my shoulder.

[powerandvelocity]

03/11/2009

"medium day"

I skipped alot of things because I lifted at weight training class. The only ones that I didn't skip are:

Snatches
115x3x2

Cleans
135x3x2

Front squats (shoulder-width stance, ATG)
225x3x2

[powerandvelocity]

03/14/2009

Heavy day

Snatches (shoulder-width stance, pause at bottom)
45x10
95x3 (all reps failed)
105x2
115x2
135x2 (first rep is a success... the rest is all crappy)
135x2 (both reps failed)
135x2 (both reps failed)

Front squats (ATG, shoulder width stance) (weightxsetsxreps)
245x5x2

Good mornings (it's like a deload on these. I cut down the volume and I'll be switching to romanian DLs next week.)
315x3x3

Lat pull downs (I can't believe I'm actually doing these!)
210x5x3

Incline DB presses (45 degree incline)
75x4
75x3
75x1
65x4

Ab stuff
blah blah blah x blah blah

I also did some grip work too.

I'm really having a hard time maintaining straight arms while the bar is overhead when I snatch. Probably due to some weakness in the triceps...

[powerandvelocity]

03/16/2009

Light day (weightxsetsxreps)

Snatches 95x3x2

Front squats 205x5x2

Deadlifts 315x3x2

I'm not gonnna go into details with the other lifts.

[powerandvelocity]

03/18/2009

Medium day (only go to details with the 3 lifts)

Snatches
115x3x2

Front squats
225x5x2

Deadlifts
365x3x1

[powerandvelocity]

03/21/2009

Heavy day

Snatch (eliminated the pause, still shoulder width stance)
45x5 (For some weird reason, this actually hurt my right wrist more compared to the heavier sets...)
95x2
105x2
115x2
135x2 (second rep failed)
135x2 (second rep failed)
135x2 (second rep failed)

Front squats (shoulder width stance, ATG, and this time, I put a pause at the bottom.)
245x2
245x2
245x2
245x1

Sumo snatch-grip semi-stiff-leg deadlift
225x3
225x3
225x3
225x2/3?? (grip problems)
225x1/2??

Partial OH press (Set the rack at about nose level)
45x5
95x3
105x3
115x3
155x2 (second rep failed.)
155x1 (failed. workout sucked)

Lat pulldowns
220x3
220x3
220x2
210x3
210x2 (couldn't quite get the third rep...)

Flies (weightxsetsxreps)
45x4x4