Power = (Force) X (Velocity) Power = (Force) X (Velocity)

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Thread: Power = (Force) X (Velocity)

  1. #1
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    Default Power = (Force) X (Velocity)

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    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.

  2. #2
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    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.

  3. #3
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    03/04/2009

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

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

  4. #4
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    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...

  5. #5
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    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.

  6. #6
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    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

  7. #7
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    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...

  8. #8
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    03/16/2009

    Light day (weightxsetsxreps)

    Snatches 95x3x2

    Front squats 205x5x2

    Deadlifts 315x3x2

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

  9. #9
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    03/18/2009

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

    Snatches
    115x3x2

    Front squats
    225x5x2

    Deadlifts
    365x3x1

  10. #10
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    starting strength coach development program
    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

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