ColoWayno's log

[ColoWayno]

Wednesday (191)

A lot of this will depend on how the shoulder feels after fubaring the OH squats.
Squat
5x1x275
Bench
5x1x210
Power Cleans
(see * below)
Pullups
3x11xBW
Curlz
1x8x70

* I started off intending to do 5x2x150. I did several of these but was disgusted by the arm pull and general lack of explosion. It's been too long since I checked my form on these. I dropped the weight back to 130 and did a bunch of singles trying to fix the problem.

210 went up pretty smoothly. I probably should technically not give myself the 3x11 on pullups because I tried to hook grip the second set and didn't do it right and had to reset my grip once. But I'll try for 12's next time anyway. My chin did just make it over the bar on the last rep. After 12's I think I'll add 5 lbs and go back to 8's and work my way back up again... or something like that.

Here's my last single. Not great but an improvement.
http://www.youtube.com/watch?v=VwccD...e_gdata_player

[ColoWayno]

Thursday (194.8)

[ColoWayno]

Friday (194)

[ColoWayno]

Saturday (193)
Hang Snatches (up to 75lbs)
Squats
4x5x255 (6 minute clock)
Press
3x5x130
Deads
1x6x310 (LH supinated)
Dips
3x5xBW+25
Conditioning
Prowler pushes (5x15 yards @ +50lbs on grass)

Got my son and some of his friends out pushing the prowler.

Here's my snatch form checks:

http://www.youtube.com/watch?v=V-mur4_y444&sns=em
http://www.youtube.com/watch?v=50J8So7OLqk&sns=em
http://www.youtube.com/watch?v=5V7b-bLpOAo&sns=em

[ColoWayno]

Sunday

2 mile walk with my wife and 2 dogs. It was crisp and sunny. A very cold breeze blew in on the way home.

Today I have a bit of hamstring and upper back DOMS.

[ColoWayno]

Monday (193)
Snatch technique About 40 minutes, mostly with 75lbs. Taking time in between to look at video.
Bench
2x5x175


http://www.youtube.com/watch?v=9wYdoBx65z4&sns=em
http://www.youtube.com/watch?v=Ymet7ETNoos&sns=em



Food
Breakfast: 2 eggs, 2 strips bacon, 16oz milk, blueberries, coffee
Lunch: Chicken and Veggies
Dinner: beef nachos

[ColoWayno]

Tuesday (191.2)

Food
Breakfast: 2 eggs, 16oz milk, 3 strawberries
Lunch: chicken, 12oz milk
Dinner: CPK's Thai Crunch Chicken Salad, 1 slice bread, 1 glass red wine, a few squares of dark chocolate.

[ColoWayno]

Wednesday (191.4)
Squats
2x3x275
Press
2x3x137.5
Power Cleans
Singles at 135, frustrating to review every rep and not improve much
Pullups
12,12,8xBw
Extras
curls 1x4x70

I think I just need to deload the power cleans and start from the beginning.

Food
Breakfast: 4 eggs with cream cheese, heavy cream and veggies, 2.5 strips bacon, 1/2 orange with cinnamon, 24oz milk, coffee.
Lunch: 7oz ground beef, sweet potato with butter
Snack: 16oz milk, banana, yerba-matte creatine stack, coffee with sugar
Recovery: 24 oz avocado shake
Dinner: chicken mole, chips, sangria

[ColoWayno]

Thursday (194.2)

So, even though I suck at the quick lifts, I'm pretty happy with where I'm at right now. I know I could be progressing a little faster than I am but I'm going to try a slower approach. I'm 5lbs off from my all time PR 3x5 press, 10lbs off on bench. When I get my 3x12 BW pullups (got 12,12,8 last night) I'm going to add 5 or 10 lbs and go back to 8. Squats are going up the slowest but I feel good about having my deadlift a bit out in front of those. I could match a PR on deadlifts in about 5 weeks if I can make 5lb jumps each week.

Food
Breakfast: 4 eggs with heavy cream and cheese, 2.5 strips bacon, 1/2 orange with cinnamon, 28 oz milk, coffee.
Lunch: 16oz milk
Dinner: Thai peanut chicken, rice, salad, some dark chocolate.

[ColoWayno]

Friday (192 ish?)

My son is shipping out on Monday to join the USMC. It just occurred to me that I'll have his car and be a little more mobile during the day so I'm starting to think about changing up my programming and possibly getting at least part of a workout done at lunch. I'm definitely going to hit some nearby trails for conditioning during the lunch hour as weather permits. I could go with a 4 day split or something else. The other factor would be freeing up Saturdays to hit the high country with my wife and the dogs.