sean's log

[sean]

very new to PL - hoping to compete in my first event this September at the VA States - Raw 165#.

Friday night's work:

1) 10X2 Box Squats @ 50% w/ 30% bands
-rest 60 sec per set

2a) 3X3(l/r) TGU
2b) 3X10 Hypers

used 205# and blue bands for 10 x 2 box squats

used 45# db for first 2 rounds of TGU and then went down to 35# for the last round. Used 65# on hypers.

________________________________

Saturday morning's work:

10X2 Bench Press @ 50% + 25% Chains
-rest 90 sec

10X2 Deadlifts (bar on 2 plates) @ 50% + 30% Bands
-rest 60 sec

***

Bench 115# with two 30# chains for 10 x 2
Rack pull DL with blue bands @ 225# for 10 x 2

Bench is by far my worst lift... really hoping to increase it prior to competition.

[sean]

Did a workout in honor of a fallen friend and trainer of mine - Amanda Miller - who died earlier this year from skin cancer. Amanda was an amazing athlete and person.
For time: 9-7-5 Muscle Ups and Snatches @ 135#. My time - 19:20.

[sean]

did a nice little circuit after working on push jerk singles last night.

circuit:
6 minutes to hit as many rounds as possible of:
7 reps dead lift @ 315#
14 pistols
21 double under jump rope

got almost 3 full rounds - that d**n jump rope kills me every time.

[sean]

Did some conditioning last night - beginning my quest to make 165 at the Virginia States.

Run 1200M
63 KB Swings (American style) @ 1.5 pood
36 pull ups
Run 800M
42 KB Swings
24 pull ups
Run 400M
21 KB Swings
12 pull ups

Took me a little over 30 minutes - heat and humidity was really effecting me last night.

Glad today is a rest day.

[sean]

Friday night's work-

7 rounds for time of:
3 Power cleans @ 195#
4 HSPU (used two 45# bumpers under each hand, touched head to floor).

Time was 16:55, I think.

took the rest of the weekend off - shoulders were pretty cooked from this week's swings, pull ups and the hand stand push ups.

[sean]

Last night's work-

12 min to work to 1RM Back Squat

135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
385 x F
375 x F

About this time, Rudy came by and asked why I was using a certain bar... because I was lazy and didn't change it... it was my buddy's Oly bar, that is a bit whippier than our standard bars, and without knurling in the center. He explained that the bar's flexibility was working against me - but by that time I didn't feel like switching it out and trying to go heavy again.

Switched bars for next barbell work-
5 x 2 Box Squats
I used 315# - no misses, 12" box.

3 rounds of-
10 reverse hypers @ +90#
10 Good Mornings @ 160#
15 chin ups

[sean]

The bench is by far my worst lift. I never trained it as a kid, and I only really started it in the last year, or so. Worked on it a little bit last night.

Bench press-
135 x 5
155 x 3
185 x 1
205 x 1
215 x 1 x 3
220 x 1 x 3
225 x F. Probably hit too many lighter lifts before attempting this one. Oh well.

3 rounds for time
15 burpee box jumps @ 24"
10 power cleans @ 155#
time: 11:42

[sean]

Spent the last couple weeks in Yosemite with my mom... nice to spend time with her... not nice to NOT be training for so long.
I hit the gym yesterday. I think it was a bit ambitious to do this work after almost 2 weeks off, and most of that at 8,000-10,000' elevation in the mountains.

Anyway... worked on Squat and Bench (d**n, my bench still sucks)
1RM Squat = 365# (F @ 385# - started heavy too quickly, I think).
1RM Bench = 225# (F @ 235#)

Then worked a nice barbell circuit - 5 rounds for time of:
12 Deadlift @ 155#
9 Hang Power Clean @ 155#
6 Push Jerks @ 155#

My time = 23:31.

[sean]

work for Aug 10, 2010:

1) 5 x 5 back squat @ 60%

2) 5 x 5 sumo DL @ 60%

3a) 3 x 20 hypers - medium
3b) 3 x 10 strict Toe to Bar

Back squat 5 x 5 @ 275#
Sumo Deads 5 x 5 @ 275#

Used +70# on the hyper

Note: 275# is far above 60% of my 1RM on back squat, but it felt pretty good at that weight. First night using my new Inzer 13mm PL belt.

Work for Aug 11, 2010 - conditioning (still need to drop weight to make 165#)

"Power Gone Bad"

In this workout you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is taken before repeating. I did 3 rounds. The stations are:

Back Squat @ 185#
Chest to bar pullups
Box Jumps at 30"
Split Jerk @ 155# (no rack - must clean from floor)
Row for Calories

The clock does not reset or stop between exercises. On the call of rotate, the athlete must move to the next station immediately for a good score. One point is given for each rep except on the rower where each calorie is one point.

I forgot the exact break down of rounds but my total score was only 159.

[sean]

Saturday-
Bench:
3 x 8 135#
3 x 5 155#
3 x 3 185#

Standing DB Rows;
3 x 10 40# l/r
2 x 10 50# l/r

[sean]

Monday - 2010-08-16

Work up to 1 RM DL on 3 attempts (competition style)
405#, 455# (tied PR), 470# (F). The 455# went up so easy, I was actually surprised to miss the 470#. Oh well.
Back squat 3x1 @ 80% 1RM, 60 second rest between attempts. I miscalculated and used 335# (should have used 320#). This felt really good, especially considering 335# used to be my 1RM - prior to starting the PL stuff.
Cleans: 5x2 using 85% 1RM, no touch and go - drop bar from rack and reset then pull. 90 second rest between sets. I used 175# - no misses. Felt easy.
Med ball toss: 5 tosses of 20# med ball (similar toss to strongman's Keg toss) for total distance. I got about 225 feet total -- all over 40' none up to 50'.

Conditioning:
3 rounds for time of:
25 Wall Balls 20#
20 Pullups
15 KB Swing 32 kg
My time: 15:23.

All in all, a really fun night at the gym - even though I was there for a long time and it was 95# degrees in there (no joke).

[sean]

2010-08-17

5x5 bench
135#
165#
165#
175#
175#

sled drag 3x100M @ +135#

hyper 3x15 @ +70#

Feeling pretty whooped today from the past 2 days.

[sean]

Seems I've been a little delinquent on the log lately.
Saturday 2010-08-28 -
Work up to your heaviest single in the snatch, clean & jerk, squat, bench press, and deadlift.
Snatch: 150
C & J: 200
Squat: 365
Bench: 215
Dead: 405
Total: 1,335#

As predicted, the individual lifts weren't that close to 1RM, but it was fun to do. I think I could have done much better if somebody else had been lifting with me. Oh well.

[sean]

Had a stomach problem Monday and Tuesday - so I didn't make it to the gym.
Went last night - 2010-09-01

5 x 1 Back Squat at 90% 1RM, 90 sec rest between sets
then
5 x 5 Bench Press at highest weight for no misses, 90 sec rest between sets
****

I warmed up the squats like normal - several light reps, then 5 @ 135, 3 @ 225 and 1 @ 315.
I loaded the bar with 365# for my working sets (my 1RM was actually 400#, so it should have been 360# - but, meh...)
I hit the first rep at 365# and it actually felt light, so I looked at my training partner and told him I was going up.
I loaded the bar with 405#, and hit it pretty easily. Normally, I would stop right there, but I decided to keep going, and hit 5 straight singles at 405#!
No misses, nothing sloppy at all. In fact, I felt like I could have actually hit more reps at that weight, but a big group was going to start, and they needed my rack and bumpers.

Bench was a blah blah blah 185 x 5 x 5. I won't "make my money" on the bench - so I am hoping to set some PRs on the DL and Squat.

Prior to starting my PL program a few months ago, my 1RM back squat was 335#. So I've put more than 70# on it since then - and hopefully more!

I feel like I am peaking at the right time - with the USAPL Virginia States on the 11th.

I'd really like to hit a Total of 700% body weight -- that would be 1,155# if I nail the 165# weight class on the nose. Now I just need to lose the final 4.5 pounds for my weight class and all will be well!