Week in Review

Just catching up on blogging .. I've been working very long hours

Thursday March 12, 2009

I'm toughing it out .. this is the fifth workout in six days .. a record I hope won't kill me.

Morning basement dungeon assistance lifts:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Russian Strength Routine Barbell Front Squats (lbs):
140 x 1 x 2
160 x 1 x 2
180 x 5 x 2 @ 80%
180 x 1 x 6

Evening Olympic lifting session:

Power Snatches (kg):
20 x 2 x 5 Muscle Snatch
20 x 2 x 5 OH Squat
20 x 1 x 5 Snatch Balance
32 x 5 x 5 Muscle Snatch
32 x 1 x 3 Snatch Balance
40 x 2 x 3 Power Snatch
52 x 1 x 3 Power Snatch
52 x 1 x 2 Power Snatch
48 x 2 x 2 Power Snatch

Power Cleans (kg):
60 x 1 x 3
65 x 4 x 3 [@ 75%]
70 x 1 x 3
75 x 1 x 2
80 x 1 x 2
60 x 1 x 3

Very difficult session. My right elbow would not lock out with the 52kg Power snatches so the coach had me drop back down to 48kg for my last two sets.

No energy left for any assistance lifts.

Total Volume: 11726lbs


Friday March 13, 2009


I've switching things up a bit to do my heavy squats the day before my Olympic lifting session essentially splitting the training into two shorter day sessions.

Morning basement dungeon assistance lifts:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Russian Strength Routine Barbell Back Squats (lbs):
150 x 1 x 2
170 x 1 x 2
190 x 1 x 2
205 x 5 x 2 @ 80%
205 x 1 x 6

I blasted through the last six sets in under six minutes .. doubles with this weight are no problem.

Tuesday March 17, 2009

Three days off after realizing how sore I was when I got a flat tire on the way to Saturday's Oly session. I bagged both weekend days and my Monday kettlebell workout to rest my sore body.

Morning basement dungeon assistance lifts:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Russian Strength Routine Barbell Front Squats (lbs):
140 x 1 x 4
160 x 1 x 4
180 x 5 x 4 @80%1RM
180 x 1 x 6


These were the toughest I have ever experienced. I thought the three days off would make them easier but to no avail. Heavy squats are tough that just how it is .. getting stronger is no cake walk but the gains from the struggle far outweigh the consequences of becoming a plugged in fool.

Evening Olympic Lifting Session:

C&J (kg):
20 x 1 x 5 Hang C&J
40 x 1 x 3 Hang C&J + 2xC&J
50 x 1 x 3 C&J
60 x 1 x 3 C&J
70 x 5 x 3 C&J

Military Press (lbs)
65 x 1 x 5
85 x 1 x 5
95 x 1 x 5
105 x 1 x 5

Barbell Walking Lunges (lbs)
45 x 1 x 10/10 Steps
65 x 1 x 10/10 Steps
95 x 1 x 10/10 Steps

Glute Ham Raise
BW x 3 x 5

Coach Fuller really pushed me on my last three sets of 70kg C&Js. He made me really fight to keep my hips down and to use my legs for the 1st pull. To do this, I'm back to looking upward with my eyes. On the plus side my jerks are getting much more consistent.

Total Volume: 14850 lbs

Wednesday March 18, 2009

By getting my heavy squats out of the way today I'm hoping tomorrow's Olympic lifting session will go a little better.

Late afternoon basement dungeon assistance lifts:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Russian Strength Routine Barbell Back Squats (lbs):
150 x 1 x 4
170 x 1 x 4
190 x 1 x 4
205 x 5 x 4 @80%1RM
205 x 1 x 6

These were more difficult than I thought they would be. I'm really focusing on pushing off from my whole foot avoiding at all cost going up on the balls of my feet as this puts tremendous strain on the knees. This seems to be working as my knees have never felt this good after heavy squatting.


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Diet and Nutrition:

Goal: 182 lbs by April 2009

Tuesday March 17, 2009

Current: 184 lbs

I spent too much time at the local sports pub watching the Big East Basketball Championship and the Sunday March Madness 65 team selection show .. consuming mass quantities of French Fries, salted peanuts with too many shots of Irish whiskey (pre-St Patricks Day celebration). I will lose it by getting back on the wagon as I have done numerous times before.

Wednesday March 18, 2009

Current: 183 lbs

One good day of compliance resulted in knocking off a pound .. I'll take it!