C&P Methodology

[dbm77]

This log will follow my foray into high intensity high frequency training. BW - 183

1/28/2016

Deadlift - 425 x 1

Bench Press 235 x 1

Dip - Machine Row - Abs circuit

1/29/2016
AM session
Squat - 355 x 1

Clean - Pushups (10-8-6), then Row 500 M - 2:06

1/30/2016

Press - 185 x 1

Power Clean (no bumpers) - 225 x 1

Row 1000 M - 3:38


Training Partner (Rank novice, 6 weeks in) - (running bastardized 5/3/1 mixed with C&P)
Max Lifts:
Squat - 215x6
Bench - 190 x 1
Deadlift - 245 x 4
Clean - 145 x 1
Press - 115 x 1

Row 1000 M - 3:58

[dbm77]

2/1/2016

AM (5:15 AM, too early)
Deadlift - 315

2/2/2016

AM (6:00 AM, just right)
Deadlift - 430 (f)

DB Press x 65# x 1

DB thruster - 45# x 10 x 3 sets

PM

Squat - 365 x 1
Clean - 225 x 1
Row 500m - 1:55

Notes* Sessions on Monday AM, Tuesday PM, Thurs PM, Friday AM, Sat AM going forward. Only deadlift heavy 1 x per week.

[dbm77]

2/4/2016

Power Clean - 225 x 1

2/6/2016

Power Clean 235 x 1