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02-24-2015, 07:05 PM
#1741
Tuesday (208)
Heavy Bag
6 Rounds 3/1
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02-25-2015, 05:37 PM
#1742
Wednesday (B3)
Power Snatches
Two singles at 115,125,130,135*
Singles at 140, 145*
Squats
5x245*
Bench
3x8x160
Assisted Chins
3x8 @ -40lbs (pronated, supinated and neutral)
I also did a few pull up singles between squat warmup sets.
* bar might be 5lbs light.
Last edited by ColoWayno; 02-25-2015 at 09:37 PM.
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02-28-2015, 03:26 PM
#1743
Saturday (206)
Squats
Singles at 215, 265, 285, 305
Press
Singles at 116, 126, 136, 146, 156, 166f, 166f
Deads
Singles at 310, 360, 389 (PR) (1.89 BW)
The PR single went up smooth, should have gone to 395. Next time.
Last edited by ColoWayno; 02-28-2015 at 08:45 PM.
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03-01-2015, 06:49 PM
#1744
Sunday
Ghetto Wingates
6x 20/1:40 @ level 12 120-130 RPM
Max Watts ~ 350
2 minute HR Recovery 155-128
Last edited by ColoWayno; 03-01-2015 at 10:19 PM.
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03-02-2015, 07:14 PM
#1745
Monday
Bench
2x8x165
Pull Downs
30 pronated, 30 supenated at 110lbs
Last edited by ColoWayno; 03-02-2015 at 07:16 PM.
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03-03-2015, 06:38 PM
#1746
Tuesday (B3) (208)
Heavy Bag
6 Rounds 3/1
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03-04-2015, 09:18 PM
#1747
Wednesday (C1)
Snatches
Doubles at 94, 114, 124
Singles at 134, 144, 149f
Squats
2x5x244
Presses
Singles at 114, 124, 134, 144, 154, 164
Assisted Pull Ups
3x8 @ -30
Bench
2x5x165
Finally weighed the asterisk bar, 44 on the nose.
I am tired of snow.
Last edited by ColoWayno; 03-05-2015 at 10:11 AM.
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03-05-2015, 07:17 PM
#1748
Thursday (C1)
Ghetto Wingates
3 x 20/1:40 120-130 RPM and level 14
3 x 20/1:40 120-130 RPM and level 10
Level 14 was kicking m'arse.
I'm all fixed up since Monday to stand at my desk at work now. Got in 3 hours or so today.
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03-07-2015, 12:12 PM
#1749
Here's what I hope to do for the 3 weeks of LP (my A series) next cycle.
Deadlift (1x5): 345, 355, 360, 365, 370 (this is spread out over 6 weeks)
Squat (3x5): 245, 250, 255, 260, 265, 270
Press (3x5): 140, 142.5, 145, 147.5, 150
For bench I will continue doing 2x8 or 3x8 twice per week, progressing at about 5 lbs per week starting at about 170. Along with that I will continue to rehab my puller-upper-muscles with singles, high volume pull downs and medium volume assisted x-ups.
For snatches, I'd like to hit 150 soon.
In the back of my mind I'm dreading the little talk from the doctor I will no doubt get come May or so. Last year I came in heavier and I will again this year unless I decide to drop a few pounds. Right now I just plan to keep the conditioning stuff strong and not worry about it.
Last edited by ColoWayno; 03-07-2015 at 12:58 PM.
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03-07-2015, 03:17 PM
#1750
Saturday (208) (C2) recovery week.
Squats
2x5x225
Press
2x5x136
Deads
5x306
Bench
2x5x153
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