D-51's log - triathlon offseason '10

[D_51]

10/28

Warmup:
Did some rotations and stretching

Squat: 45 x 5,5; 135 x 5; 185 x 2; 215 x 5,5,5

BP: 45 x 5,5; 125 x 5; 150 x 2; 170 x 5,5,5

DL: 135 x 5; 225 x 5; 275 x 2; 315 x 5

Dips: BW x 8,8

Curls: 75 x 8,8

20lb jump on DLs, felt fine. First 3 reps double overhand, then switched to alt grip.
Through in the dips and curls as the BP reps slowed down from 4 inches off the chest to lockout.

[D_51]

10/31

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 2; 205 x 2; 220 x 5,5,5

OHP: 45 x 5,5; 75 x 5; 95 x 2; 115 x 5,5,5

PC: 45 x 2,2,2; 135 x 2,2; 150 x 2,2,2,2,2

Stretching

Cleans felt good again, catching them high and racked on my delts. Feeling my calfs a little on the jump.

BW at 212.8, up 6lbs in 3 weeks.

[D_51]

1/2

Warmup:
OHS, pushups, situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 2; 205 x 2; 225 x 5,5,5

BP: 45 x 5,5; 135 x 5; 155 x 2; 175 x 5,5,5

DL: 135 x 5; 225 x 5; 275 x 2; 325 x 5
Used alt grip with right hand supinated, then did a static hold for 20 seconds with left hand supine. Then did shrugs: 225 x 5

Bench was solid, no slowing on the reps and had plenty more in me.

[D_51]

Sick Thursday. Tried to lift Sunday, couldn't get through warmups.

11/9

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5;135 x 5; 185 x 2; 210 x 2; 230 x 5,5,5

OHP: 45 x 5,5; 95 x 5; 110 x 2; 120 x 5,5,5

PC: 115 x 4 (hang cleans); 135 x 2; 155 x 2,2,2,2,2

Bike: 1min Lev1, 1 min Lev2, 4 min Lev3, 1 min Lev2, 1 min Lev1

Stretching

[D_51]

11/11

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 2; 210 x 2; 235 x 5,5,5

BP: 45 x 5,5; 135 x 5; 155 x 2; 175 x 5,5,5
Should have been 180, didn't verify log before workout.

DL: 135 x 5; 225 x 5; 295 x 2; 335 x 5
Left hand supine for set, then shrugs x 5 with right hand supine, then another 8 shrugs at 225 with double overhand.

Stretching

[D_51]

11/13

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 2; 215 x 2; 240 x 5,5,5

OHP: 45 x 5,5; 95 x 5; 115 x 2; 125 x 5,5,5

PC: 115 x 6; 135 x 2,2,2,2,2
Weight has been fine, but the bar has been 3-4 inches off my thighs at the start of the jump. These were done as hang cleans from the bar resting at mid-thigh. Starting to get the right feel.

Stretching

[D_51]

Happy with results from last 6 weeks. These are wieghts from work sets.
BW Sqt BP OHP DL PC
10-Oct 206 185 155 100 275 135
14-Nov 216 240 180 125 335 155

Making an adjustment to my program, I have been on the SS beginner A/B as written in SS. Adjustment will look like this:
Day 1 and 3
Squat 3x5
Alternate Pullup 3x5 / Row 3x5

Day 2
Alternate DL 3x3 / PC 5x2

Alternate BP / OHP as per SS

Will continue with linear progression on new program.

[D_51]

11/16

Warmup:
Rotations
OHS x 10
Bike 2 min
Knees needed some more warmup, so added bike.

DL: 135 x 5,5; 225 x 5; 275 x 2; 315 x 2; 345 x 3,3,3

BP: 45 x 5,5; 135 x 5; 160 x 2; 180 x 5,5,5

Stretching

[D_51]

11/21

Warmup:
OHS, Pushups, Situps x 15 each

Squat: 45x 5,5; 135x5; 185x2; 205x2; 225x4; 135x8,8,8

OHP: 45x5,5; 95x5; 115x2; 130x5; 115x5,5,5

Pullups: 5,5,4

Rough day, too much yard work.

[D_51]

11/23

Warmup:
OHS, pushups, situps x 15 eac
Pullups x 5

BP: 45x5,5; 135x5; 160x4; 185x5,5,5

PC: 135x2,2; 155x2; 165x2,2,2,2,2

Much better day than Sunday.