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  1. 09-12-2009, 12:02 AM #61
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    9/9/09

    • 2 pos. cleans
      125x2
      135x2
      135x2
      145x2
      155x2
      155x2
      155x2
      135x2
    • Rack jerks
      135x2
      135x2
      135x2
      145x2
      135x2
    • Clean pulls
      175x3
      185x3
      185x3


    My grip was killing me by the end of this.
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  3. 09-12-2009, 12:05 AM #62
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    9/11/09

    • 3 pos. snatch
      95x3
      95x3
      105x3
      105x3
      95x3
    • Snatch grip push-press
      85x5
      85x5
      85x5
      85x5
      85x5
    • Snatch pulls
      135x3
      135x3
      135x3
    • Front squats
      185x3
      185x3
      195x3
      195x3
      185x3
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  4. 09-13-2009, 10:04 PM #63
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    9/13/09

    • Clean and jerk
      135x1
      135x1
      135x1
      145x1
      155x1
    • GPP
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  5. 09-23-2009, 09:26 PM #64
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    9/15/09

    • Rack pulls (just above the knee)
      200x10
      245x6
      285x3
      325x1
      365x1
      405x1
      385x1
      385x1
      385x1
      225x8
    • RDLs
      205x7
      205x7
      205x7
    • Neutral-grip pullups
      +25x5
      +25x5
      +25x3
    • Kneeling leg curl
      100x7
      110x7
      110x7
    • Hammer curls
      30x10
      30x10
    • DB side bends
      75x12
      75x12
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  6. 09-23-2009, 09:30 PM #65
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    9/17/09

    • Close-grip bench press
      85x10
      105x6
      125x3
      140x1
      155x1
      175x1
      185x1
      185x0 (only got a few inches)
    • Wide-grip DB bench press
      65x6
      65x6
      65x5
    • Weighted dips
      +20x6
      +25x5
      +25x4
    • DB Arnie press
      35x7
      35x7
      35x7
    • Seated cable row
      65x10
      65x10
      65x10
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  7. 09-23-2009, 09:34 PM #66
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    9/20/09

    • Speed box squat
      bar x10
      95x6
      135x2
      135x2
      135x2
      135x2
      135x2
      135x2
      135x2
      135x2
    • Speed deadlift
      155x1
      155x1
      155x1
      155x1
    • RDLs
      135x12
      155x12
      155x12
    • Kneeling leg curls
      100x7
      100x7
      100x7
    • DB shrugs
      85x10
      85x10
    • Hammer curls
      30x12
      30x12
    • Side bends
      75x12
      75x12
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  8. 09-23-2009, 09:38 PM #67
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    9/21/09

    • Speed bench press
      Bar x12
      85x6
      Wide grip
      105x3
      105x3
      105x3
      Medium grip
      105x3
      105x3
      105x3
      Close grip
      105x3
      105x3
      105x3
    • Dips
      BWx15
      BWx15
      BWx7
      BWx6
      BWx6
      BWx6
      BWx5
    • DB bent over rows
      70x12
      70x12
    • DB laterals
      15x12
      15x12
    • Face pulls
      65x12
      65x12
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  9. 09-23-2009, 09:42 PM #68
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    9/23/09

    I was pissed today with my rack pulls. I have the strength to get 405 but my grip was a major limiting factor today. I got 405 up a few times only to have the barbell slip out of my hands. I think I need to invest in some chalk.

    • Rack pulls
      205x10
      245x6
      285x3
      325x1
      365x1
      405x0
      405x0
      385x0
      385x0
      225x12
    • RDLs (need to get more hamstring flexibility)
      205x7
      205x7
      205x7
    • Neutral-grip pullups
      +25x5
      +20x5
      +20x5
    • Kneeling leg curls
      100x5
      100x5
      110x5
      110x5
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  10. 09-25-2009, 01:11 PM #69
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    I'm going back to old methods again - they seemed to really work for me and I like the way the training is organized.

    • Full squat
      190x5
      190x5
      195x5
      195x5
      195x5
    • Flat bench press
      125x5
      135x5
      145x5
      155x5
      170x4
    • Row
      90x5
      160x5
      200x5
    • Back extension
      210x10
      210x10
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  11. 09-28-2009, 12:08 PM #70
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    9/28/09

    • Deadlifts
      230x5
      230x5
      230x5
      230x5
      230x5
    • Overhead press
      90x5
      90x5
      90x5
      95x5
      95x5
    • Full squats
      175x5
      175x5
      175x5
      175x5
      175x5
    • Neutral grip pullups
      +15x5
      +15x5
      +15x5
      +15x5
      +15x5
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  12. 11-05-2009, 06:46 AM #71
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    Thumbs up 10/31/09

    • RDLs
      135x8
      180x5
      200x3
      225x1
      255x1
      290x1
      290x1
      285x1
    • Back extensions
      225x10
      230x10
      230x10
    • Front squats
      165x5
      165x5
      165x5
    • NG pullups
      BW+20x5
      BW+20x5
      BW+20x5
    • Shrugs
      85x10
      85x10
    • Hammer curls
      30x10
      30x10
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  13. 11-05-2009, 06:50 AM #72
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    11/4/09

    • Cleans
      115x2
      115x2
      135x2
      135x2
      135x2
      135x2
      135x2
      135x2
    • Speed deadlift
      155x1
      155x1
      155x1
      155x1
      155x1
    • Back extensions
      245x8
      245x8
      245x8
    • Farmer's walks
      70 lb. dumbells
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  14. 12-27-2009, 03:47 PM #73
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    Thumbs up New start: 12/27/09

    I haven't lifted seriously since the beginning of autumn and I really want to get into the gym. I have a goal of a 500+ lb. deadlift and I want to start working towards that.

    I'm basing my training on some articles I've read by Louie Simmons. Today was max-effort day for lower body:

    Deadlifts
    (socks only)
    175x8
    205x6
    235x3
    275x1
    305x1
    345x1 new 1RM
    325x1
    325x1

    Front squats
    175x5
    175x5
    175x5

    Lat pulldowns
    140x6
    140x6
    140x6

    Rack pulls
    315x6
    315x5

    Side bends
    70x12
    70x12
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  15. 01-02-2010, 09:21 AM #74
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    1/1/09

    Ugh, I stink at pressing:

    DB bench press
    35x5
    40x3
    50x3
    55x1
    60x1
    70x3
    80x0
    70x1
    70x1

    Rack press
    165x1
    155x3
    155x3

    Overhead press
    95x5
    95x4
    95x3

    Skull crushers
    40x10
    50x10
    50x8

    Rack pulls
    315x6
    315x6
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  16. 01-03-2010, 10:49 AM #75
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    1/3/09

    Full squats
    125x6
    150x4
    175x2
    200x1
    225x1
    255x1

    All I wanted to do was get close to 255. These were ATG and I haven't squatted in a while so I'm lagging a bit. The last single felt good and I still had a bit left I think, but I didn't want to push it too much.

    I'm going to run a Smolov program for a while to push my squat up. I've heard of people experiencing big gains on it and I need to get into squatting again.
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  17. 01-06-2010, 06:12 PM #76
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    1/6/09

    Beginning of Smolov. I am going to have to get accustomed to higher volume again as most of the stuff I've been doing has been in the 1-3 rep range.

    The beginning stuff is just a warmup for the squats. The first 2 weeks of squats are mainly to prepare your body for the program.

    • Power snatch/wide grip overhead press/overhead squat
      75x3/x5/x5
    • Power snatch/push press/full squat
      95x3/x5/x5
      95x3/x5/x5
    • Full squat
      Bar x10
      165x8
      165x8
      165x8
      180x5
      190x2
      190x2
      205x1
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  18. 01-07-2010, 12:34 PM #77
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    1/7/09

    • Power snatch/wide-grip push press/overhead squat
      75x5/x5/x5
      75x5/x5/x5
    • Power snatch/wide-grip push press/full squat
      75x5/x5/x5
      75x5/x5/x5
    • Full squat
      165x8
      165x8
      165x8
      180x5
      190x2
      190x2
      205x1
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  19. 01-09-2010, 01:26 AM #78
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    1/8/08

    The volume in this program is going to kick my ass, I can already tell.

    • Power snatch/wide grip push-press/overhead squat
      85x3/x3/x3
      85x3/x3/x3
      85x3/x3/x3
    • Power snatch/wide grip push-press/full squat
      75x5/x5/x5
    • Full squat
      180x5
      180x5
      180x5
      180x5
      190x3
      205x2
      205x2
      230x1
    Last edited by gtbmed; 01-09-2010 at 01:31 AM.
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  20. 01-19-2010, 08:24 AM #79
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    1/19/10

    • Hang power snatch/wide-grip push-press/overhead squat
      75x5/x5/x5
      75x5/x5/x5
    • Hang power snatch/wide-grip push-press/full squat
      75x5/x5/x8
    • Full Squat
      135x8
      175x9
      175x9
      175x9
      175x9
    • Bench press
      120x5
      140x5
      160x1
    • Neutral-grip pullups
      BW+20x5
      BW+20x5
      BW+20x5
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  21. 01-21-2010, 03:49 PM #80
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    1/21/10

    • Hang power snatch/wide-grip push-press/overhead squat
      75x5/x5/x5
      75x5/x5/x5
    • Full squat
      185x7
      185x7
      185x7
      185x7
      185x7
    • Speed deadlifts
      185x6
      185x6
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  22. 01-23-2010, 11:03 AM #81
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    1/23/10

    • Power snatch/wide-grip push-press/overhead squat
      95x3/x3/x3
      95x3/x3/x3
      95x3/x3/x3
    • Full Squat
      200x5
      200x5
      200x5
      200x5
      200x5
      200x5
      200x5
    • Overhead press
      95x5
      95x5
      95x2
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  23. 01-24-2010, 01:08 PM #82
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    1/24/10

    • Power snatch/wide-grip push-press/overhead squat
      95x3/x3/x3
      95x3/x3/x3
    • Full squat
      210x3
      210x3
      210x3
      210x3
      210x3
      210x3
      210x3
      210x3
      210x3
      210x3
    • DB bent-over rows
      70x5
      70x5
      70x10
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  24. 01-26-2010, 09:03 AM #83
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    Thumbs up 1/26/10

    ow.

    • Power snatch/wide-grip push-press/overhead squat
      85x4/x4/x4
      85x5/x5/x5
      85x5/x5/x5
    • Full squat
      195x9
      195x9
      195x9
      195x9
    • Bench press
      135x3
      155x3
    • Neutral-grip pullups
      BW+25x5
      BW+25x5
      BW+25x5
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  25. 01-28-2010, 09:33 PM #84
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    1/28/10

    • Full squats
      205x7
      205x7
      205x7
      205x7
      205x7
    • Speed deadlifts
      195x6
      195x6
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  26. 01-30-2010, 11:42 AM #85
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    1/30/10

    Didn't think it was going to be possible to get all of the sets after I finished the first one, but I stuck with it and made it through them all. I'm adjusting surprisingly well to the volume/intensity demanded from this. I've heard that if you can make it through week 2 then everything beyond that is OK.

    • Full squats
      220x5
      220x5
      220x5
      220x5
      220x5
      220x5
      220x5
    • Overhead press
      105x3
      105x3
      105x3
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  27. 01-31-2010, 11:44 AM #86
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    1/31/10

    • Full squat
      230x3
      230x3
      230x3
      230x3
      230x3
      230x3
      230x3
      230x3
      230x3
      230x3
    • Bent-over DB rows
      80x3
      80x3
      80x6
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  28. 02-01-2010, 10:19 PM #87
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    Consistent, solid work!




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  29. 02-02-2010, 10:35 AM #88
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    Quote Originally Posted by Curt James View Post
    Consistent, solid work!
    Thanks, I'm getting there. My pressing is still pretty weak but for my purposes I'm not overly concerned with it. Squats are improving so much that I've kind of lost interest in the other lifts.
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  30. 02-02-2010, 10:43 AM #89
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    2/2/10

    Time to put things in perspective:

    2 weeks ago I went for 175x4x9. Less than 2 weeks ago it was 210x10x3. Now I'm hitting 210x4x9. Granted it's tough, the last few sets were ridiculously taxing, but the improvement I feel I've made is pretty large granted the amount of time I've been at this.

    Last few sets were breathing squats. I thought about re-racking the weight and trying again but I figured that would just make things harder. My speed was alright but I think fatigue is really starting to kick in.

    • Full squat
      210x9
      210x9
      210x9
      210x9
    • Bench press
      155x3
      155x3
      135x5
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  31. 02-04-2010, 09:05 AM #90
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    2/4/10

    • Full squats
      220x7
      220x7
      220x7
      220x7
      220x7
    • Speed deadlifts
      205x6
      205x6
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