February 13, 2013 – Overhead Training & February 14, 2013 – Squat Training

February 06, 2013 – Overhead Training

Dynamic Warm-ups

12" Log Jerks
90x5
90x5
130x3
160x3
190x1
220x2
230x2
245x2
260x2
235x6

12" Log Clean & Jerks
205x6
205x6

12" Log Jerks w/ 40lbs of Chains
240x1
240x1
240x1
240x1
240x1
240x1

Dumbbell Overhead Extensions (standing)
115x12
115x12
115x12

Incline Chest Supported Dumbbell Rows
105’sx8
105’sx8
105’sx8
105’sx8
105’sx8

Band Triceps Pressdowns
MBx25
MBx25
MBx25
MBx25

30 Minutes of Stretching

Comments: Feeling a bit better with the log. Not amazing though. Certainly getting under it a bit better and the crushing feeling is going away. Felt like my skull wanted to escape my head on some of those reps though. The clean every rep sets were noticeably tougher but better balance wise. Just about uppercut myself on the first rep of the second set again. More rack work against the chains. Getting a lot tougher already. Finished up with overhead triceps work and chest supported rows. Really felt good doing those. Finished up with bands to keep the elbows happy.



February 14, 2013 – Squat Training

Dynamic Warm-ups

18" Box Squats
45x10
95x5
145x5
195x3
235x3
285x3
325x1
375x1
420x1
470x3
340x3
340x3
340x3
340x3
340x3
340x3

Front Squats
60x3
110x3
160x3
200x1
240x5
240x5
240x5

Side Handle Car Deadlifts (short rests)
Car+130x1
Car+130x1
Car+130x1
Car+130x1
Car+130x1
Car+130x1

Single Leg Dumbbell Squats
70'sx8/8
70'sx8/8
70'sx8/8

One Legged Dumbbell Romanian Deadlifts
90'sx3/3
90'sx3/3
90'sx3/3

Isometric Prone Abdominal Holds
bwx1 minute
bwx1 minute
bwx1 minute

33 Minutes of Stretching

Comments: This workout took a while, probably longer than last time. After last time, I tempered the goal weight for the cycle and I'm using smaller jumps for the heavy sets, so only up 15lbs from last time. Definitely not easy but doable. Harder than the pulls are feeling at this point. Speed work even felt better, actually felt fast. Actually felt better as the sets went on. Front squats weren't quite as easy as last time. Felt some twinges in my upper back on the left side. Haven't felt it there in some time. Decided to put car deadlifting in on this day in place of ssb dead squats. More time to recover between deadlift, squat and events hopefully. Took some time to set it up. Probably should have done some warm-up pulls as the first single was the toughest one haha. After that, I did single leg work and abs and a lot of stretching.