Workout log 10/20-10/26

Training Log 10/20/14

Deadlift- worked up to 315X9. Backoff set of 245X7

Squat- Yoke bar, 160X10, 5 sets

GHR- 3 sets of 5 reps

Ab roller: 3 sets to failure

KB swing- 3 sets of 10 reps

Pre workout was BP coffee (probably won’t be doing that again)

Post workout was chicken breast and lean beef

Training Log 10/21/14

Mil Press- Worked up to 120lbsX7. Backoff rest-pause set of 95X7,3,1

DB Press (slight incline) 65’sX10 5 sets

Power cleans- 50kgX5X5

DB Rows

Bicep work

Pre workout was Cream of rice, peanut butter and chocolate syrup. Coffee

Post workout was spaghetti with meat sauce

Training Log 10/22/14

Snatch work

C&J work

Pre workout was homemade pumpkin pie and coffee

Post workout was chicken breast and rice

Training log for 10/23/14

My alarm went off at 4am...I turned it off...closed my eyes and woke up at 5:15am. Needless to say, I didn’t make it to the gym today.

Training log for 10/24/14

Squat- Worked up to 285X7, backoff set of 225X6

Deadlift- Worked up to 335X5,4,3,3,2

GHR ss AB wheel X3

Pre Workout meal was homemade bread with butter and peanut butter with coffee and coconut oil

Post workout meal was milk and 2 scoops of protein.

Training log for 10/25/14

Bench- Worked up to 245X7, Backoff set of 185X6

Cleans- worked up to 190 for a few singles

Preworkout- PB coffee

Post workout was eggs

Training log for 10/26/14

Clean and Jerk 125X5X(2+1)

Clean pulls 205X3X3

Squats 255X3X5

Pre workout was waffles with sausage

Post workout was 2 cups whole milk, 2 bananas and 2 scoops of protein

Friday, Friday!!!

This week was a good week all around. Today's gym session was squats and deadlifts with some GHR's thrown in for good measure.


I also planned my training for the time leading up to my meet. 4 cycles of Wendler 531. Lets see how stong (and big) I can get.

Workout log 10/6/14

Snatches- I think I'm going to have to shelf these. I'm not making any progress and they probably aren't helping me towards my goal. I hit a few sets this morning and they didn't put me in a good mood for the rest of my workout.

Mil press- I did these after snatches. I didn't go as heavy as I wanted but I think that's because I was tired and sore from the yard work I did on Sunday (removed my front lawn...great workout).

throughout my workout I did some bodybuilding work on my arms and shoulders. I didn't get much back work in for the same reason above.

I think I'm finally coming to the realization that I'm going to have to only focus on powerlifting (laying off the olympic lifting) if I want to reach my goal in April. Tough decision but one that has to be made.

Finishing off the week strong!!!

The last couple of training days have been awesome!!

Yesterday I hit chest with a lot of volume and I felt it!! Any time I flexed my chest (inadvertently of course) I would get a muscle cramp. I know this isn't a sign of muscle growth but it tells me that I hit the muscle properly. At the end of the workout I threw in some cleans..."for fun".

Today I squatted and squatted some more. Worked up to a heavy double and then worked down with 8 sets of triples. Fr conditioning I hit the prowler. This might be the best piece of gym equipment ever invented. I only did 6 "sprints" with 115lbs and I was totally gassed at the end. Then I attached a rope and did some back work. Here's a link with some prowler ideas:

EliteFTS Prowler challenge

Hopefully next week will be even better!!!

Workout log 10/1/14

This morning was an active recovery/bodybuilding day. I hit some snatches and threw in some back work in between sets. I'm probably going to have to ask for help on my oly lifting. I'm not getting the technique down and "muscling" the weight up seems more dangerous than its worth.

At the end of the workout I did some curls and tri extensions along with some prowler sprints. I think the prowler and i are going to become good frenemies.

While i was setting up the prowler I noticed that the gym has some farmer handles thrown in the corner...looks like I'm going to have to dust them off...

Just tired

I wasn't able to get up this morning. Super tired. I'm not sure why.

The way I organize things might be the issue.

Its the weekend!

I took a rest day yesterday (Saturday). It wasn't really by choice,  I was just dead tired....I guess that's a good thing. 

This morning (Sunday) I decided to go for a run. I ran a 5k last weekend and posted a horrible time. Granted, it was 80F and hilly, but terrible none the less (31min). So today I decided to train to reduce that time by 1/3.

Next week should be a good week.

TGIF

Snatches and bench were on the menu for today. Felt pretty good. At the end of the workout I threw in some bodybuilding work...

On a lighter note, I forgot my change of clothes at home (30 minutes away) so I had to drive all the way home...I got to see the family before work so it wasn't all bad.

I'm back

It's been a while since I've posted something. I've been in the gym this whole time but my focus has been all over the map. I started in a new gym that has all the equipment that any weightlifter would ever want.

Today I did squats and it was the first session while on Keto and the first session since my illness (cold) and vacation. Needless to say that it was less than impressive.

I hit 315lbs for a few sets and then some cleans.

I hope my strength starts to come back once I've been in Keto for a while.