The Weightlifting Bullet

Friday March 25th,2011

2011-04-01T10:47:00.000-07:00

curls/knee bend/circle

snatch 42,50,60,70,70,80,90,100,109xf,make,make

CJ 70,80,90,100,110,120,130,120

jerk block 70,90,110,130,139,143.6

BS 95,145,195,245,295,345x1

rev.pec80x15

=============================================

curl/french/circles/squats

snatch 40,50,60,70,80,90,100xb,make,110,100xb,xf,make

CJ 70,80,92,101,110,120,133.6(hop[ fore)120perfect

band BS(lbs)135,225,315,365,415x1,365x3

chain Bench (lbs)135,185,235,295x1

Thursday March 24th,2011

2011-04-01T10:40:00.000-07:00

curl/french/squat/circle

snatch 40,50,60,70.80.90,99,109,99

C&J 70,80,92,101,110,120,129,120

BS 95,145,195,245,295,345x doubles

military press (lbs)95,115,135X12

lunge 10x3

pullover 25x20

bench 135x12x3

bb row 135x15x3

sDL 135x15

shrug 135x15

pullover25x20

Wednesday March23,2011

2011-03-24T10:53:00.000-07:00

curls/knee bend/circle

snatch 42,50,60,70,78,82,90,100,109xf,100

CJ 80,90,100,110,120,130

jerk block 82,110,130,130,141

BS 95,145,195,245,295,345x1

=============================================

circles/squats

snatch 40,50,60,70,80,82,90,99,108

CJ 70,80,92,101,110,120,132.6

chain BS(lbs)135,185,225,275,325,360x1(touch),315x3

Bench (lbs)135,185,225,275,300x1

Tuesday March 22,2011

2011-03-24T10:47:00.000-07:00

curl/french/squat/circle

snatch 40,40,50,60,70.80.92.101xb,make,110XB,xf,xb100

C&J 70,92,101,110,122,122xc,122

BS 95,145,195,245,295,345x doubles

=============================================

military press (lbs)95,115,125X12

Breathing Squat (lbs)95x5,115x5,135x20x1

pullover 25x20

dips 15x3

chins 12x3

RDL 135x15

shrug 135x15

pullover 25x20

Monday March 21,2011

2011-03-24T10:42:00.000-07:00

knee bend/circle/curl/french

snatch 40x2,50,60,70,80,90,100XB,make,back

CJ 70,80,90,100,110,120,130 lost grip, make

jerk block72, 92,112,130,141press,make,press

BS 95,145,195,245,295,345x1x3

HLRx25

=============================================

squat/circle/curl/french

snatch 40,50,60,70,80,92xf,make,101,110

CJ 70,80,92,101,110,121,130

BS(lbs)135,185,225,275,325,365x1,315x3

band Bench (lbs)135,185,225,275,315x1

Friday March18,2011

2011-03-24T10:34:00.000-07:00

knee bend/circle

BS 95x3,145x3,195x2,245x2,295x1,345x1 outside of R knee hurts(cold muscles)

curl/extension/chins/dips/rev.pec./pec warm-ups

snatch 40x2,50x2,60,70,80xf,make,90,90,100XB,xf,make

CJ 70,80,90,100,110,120

jerk block 92,101,110,120,130,135press,make

rev pec 60x15,arm circlex10

=============================================

snatch 40,50,60,70,80,92,97XB,XB,xb

CJ 70,80,92,101,110,118,127

band BS(lbs)135,225,315,365x1,415x1,365x3

15°Bench (lbs)135,185,235,285x1

Thursday March 17,2011

2011-03-24T10:21:00.000-07:00

snatch 40,50,50,60,60,70.80.92xf,xb,make.101,110Xf,xf,xf,100Xb,XB,xf,make

Rev pec deck 50x20

C&J 70,80,80,92,101,110,120xc,make

military press (lbs)95,115,115X12ea

alt lunge 10x3

pullover 25x20

bench 135x12x3

bb row 135x15x3

stiff DL 135x15

shrug 135x15

pullover 25x20

Wednesday 16,2011

2011-03-21T11:10:00.000-07:00

curls/knee bend/circle

snatch 40x2,50,60,70,80,90,100XB,,XB,XB,make

CJ 70,80,90,100,110,120

jerk block 70,70,92,92,101,101,110,110,120,130

=============================================

snatch 40,50,60,70,80,92,101XB,XB,xb,make

CJ 70,80,92,101,110,120,130

chain BS(lbs)135,185,225,275,325,355x1,305x3

chainBench (lbs)95,145,195,245,295x,287.5x1

Tuesday March 15, 2011

2011-03-21T11:03:00.000-07:00

snatch 40,40,50,60,70.80.92.101,110XB,make,100XF,XB,make

C&J 70,80,92,101,110,120,129

military press (lbs)105X12x3

Breathing Squat (lbs)135x20x1

pullover 25x20

dips 15x3

chins 12x3

RDL 135x15

shrug 135x15

pullover 25x20

Monday March 14th,2011

2011-03-16T11:02:00.000-07:00

tri extension/knee bend/circle
snatch 40x2,50,60,60,70,80,90,100XB,XF,XB,XB,XXB,make
CJ 70,80,90,100,110,120
BS (lbs) 135,185,225,275,315,365x1, 315x3
=============================================
snatch 40x2,50x2,60,70,80,92XB,make,101XB,make
CJ 70,92,101,110,120 good
Bench (lbs)135,185,225,255,275,295x1

Friday march 11th,2011

2011-03-14T13:51:00.000-07:00

snatch 40,50,60,70,80,90XF,XB,make,101XF,XB,make
CJ 70,80,90,100,110,120
Band BS(lbs)135,225,315,365,415x1,365x3
=========================================
snatch 40,50,60,70,80,80,80,92,101,110XB,XB,XF,XF,XB
CJ 70,92,110,120
Band Bench 135,175,215,245,270,305x1

Wednesday March 9th,2011

2011-03-10T06:25:00.003-08:00

morning

snatch 40,50,60,70,80,90,100XF,make,109xf,XB,XB,100

CJ 70,80,90,100,110,110,120,120

chainBS (lbs)135,185,235,285,325,350 singles,305x3

========================================

evening

snatch 40,50,59,70,80,90100xf,make,109Xgrip,Xf,Xgrip,100XF,XB,xb,make

C&J 72,81,90,101,110,121no jerk(faint),xclean,make

15°bench press (lbs)95,135,185,225,275x1

Monday March 7th,2011

2011-03-10T06:25:00.001-08:00

morning

snatch 40,50,60,70,80,90,100,110XB,make

CJ 62,72,80,90,100,110,120,130 no jerk(faint)

BS(lbs)135,185,235,285,335,365x1,315x3

========================================

evening

snatch 40,59,80XB,80,90XF,90,100XF,XB,XB,XB,XB,make

C&J 62,81,101,110,123Xclean,make

chain bench press (lbs)95,135,185,235,285x1

Thursday March 10th,2011

2011-03-10T06:24:00.003-08:00

natch 40,50,60,70.80.92.101,110XF,XB,XB,101

C&J 70,80,92,101,110,120

snatch grip dead 92,101,110,120,130,140,150 singles

military press (lbs)85x12x3

Breathing Squat (lbs)135x20x1

pullover 25x20

Bench press 125x12x3

Bent Bb row 125x15x3

RDL 135x15

shrug 135x15

pullover 25x20

tuesday March 8th,2011

2011-03-10T06:24:00.001-08:00

weight 205lbs
snatch 40,50,60,70.80.92.101XB,XF,XB,XB,101

C&J 70,80,92,101,110,120,129XCLEAN,XCLEAN,NO JERK(FAINT),MAKE

military press (lbs)65,85,105X12ea.

Breathing Squat (lbs)135x20x1

pullover 25x20

Bench press 135x12x3

Bent Bb row 135x15x3

RDL 135x15

shrug 135x15

pullover 25x20

Saturday March 5th,2011

2011-03-10T06:22:00.000-08:00

snatch 40,50,60,70.80.92.101,110XF,XB,XB,101
C&J 70,80,92,101,110,120
snatch grip dead 92,101,110,120,130,140,150 singles
military press (lbs)85x12x3
Breathing Squat (lbs)135x20x1
pullover 25x20
Bench press 125x12x3
Bent Bb row 125x15x3
RDL 135x15
shrug 135x15
pullover 25x20

Friday March 4th, 2011

2011-03-10T06:19:00.000-08:00

afternoon
snatch 50,60,70,70,70,80,90,90,100XF,XB,XB,XB,make
CJ 80,90,100,110,120,129
FS (lbs)135,185,235,285,305 singles
========================================
evening
snatch 50,59,70,70,80,80,90100,112XB,XB,XB,102XF,XB,make
C&J 72,81,90,101,110,121,130
chain BS (lbs)94,145,195,245,295,345x1,295x5
bench press (lbs)135x3,185x1,245x1,285x1

Thursday Mar.3,2011

2011-03-03T15:53:00.000-08:00

snatch 40x2,45,49,53,58,62,67x2,70,74,79,79,83x1x5

C&J40,49,58,67,76,85,90,100x1x4

all of the following in pounds

sho press 65,85 x 12x2

BS 125x20 breathing

pullover 25x20

bench 115x12x3

Bb row 125x15x3

stiffDL 125x15

shrug 125x15

pullover 25x20

Wednesday March 2nd, 2011

2011-03-02T14:09:00.000-08:00

am
snatch 40,50,60,70,80,92xb,make,101xf,make,110 xf,xb,2ndpull,x bal foreward
C&J 70,81,100,122.6,131xclean,131no jerk,no jerk(dizzy)121
Jerk blocks 70,100,122,131,140xf,xf,xf,131
FS(lbs)95,145,195,245,295,245x2
============================================
pm
snatch 40,50,60,70,80,92,101xf,xb,make,110 xf,xb,x2ndpull,x bal forward

C&J 70,81,92,100,110,121.6,126.4

chain BS(lbs)95,135,185,225,275,315x1,295x3

RP bench(lbs)135,185,225,275x1 feeling L shoulder still

Tuesday March 1st, 2011

2011-03-01T13:10:00.000-08:00

snatch 50,50,60,70,70,80,92xf,make,101,106x,make,110xb,xb,make
C&J 70,70,92,110,120,125(good clean, soso jerk), 125(good clean, too dizzy to jerk), 125 good on both
all of the following in pounds
sho press 45,65,85 x 12 each
BS 105x20 breathing
pullover 20x20
bench 105x12x3
Bb row 105x15x3
RDL 105x15
shrug 105x15
pullover 20x20

Monday Feb. 28th,2011

2011-03-01T13:06:00.000-08:00

snatch (risto)40,50,60,70,80xb,xb,make,90,100xf,xb,make
C&J (adidas)70,79,88,100,110,120
headache
=========================================
snatch(risto)40,40,50,60,70,80,90,100xb,make,105xb,106.8xf,xf,xb,109xb
C&J(risto)60,80,100,110,121,130(little pressout),120
BS(lbs)95,135,185,225,275,315,365x1(hard),315x3
low back is good, shoulder somewhat better

Saturday Feb.26th,2011

2011-03-01T13:01:00.000-08:00

snatch 40,50,60,70,80,90xb,make,100
C&J 70,80,90,100,110,120
headache

Friday Feb.25th, 2011

2011-02-25T11:12:00.000-08:00

snatch 40,40,50,50,60,60,70xb,make,80,80,90,xb,100xb,xb,xb,xb (use risto shoes next wo)
C&J 70,70,80,90,100,110,120 feels good
chain BS(lbs) 95,145,195,245,295,345x1,295x3
low back is better!

Wednesday Feb.23,2011

2011-02-25T11:09:00.001-08:00

snatch 40,50,60,70,80,90xb,80,90,100xb,make,109xf,100xf,xf (tweak low back coming off floor)

Tuesday Feb.22nd,2011

2011-02-25T11:08:00.000-08:00

snatch 40,50,60,70,80,90,100xf,xf,make
C&J 40,62,80,102,111x1x3

Monday Feb.21st,2011

2011-02-25T11:07:00.000-08:00

snatch 40,40,49,60,70,80,90,100,100xb,x(dbl),100xb,make
C&J 70,70,80,90,100,110,120,120no jerk(dizzy),120
BS(lbs) 95,145,185,235,275,325,355 x1, 295x6

Saturday Feb.19th,2011

2011-02-25T11:04:00.001-08:00

snatch 40,50,60,70,80,90

Friday Feb.18th,2011

2011-02-25T11:03:00.000-08:00

snatch 40,40,50,60,70,80,80,92xback,make,101xf,xb,xb,92.6

C&J 60,70,80,90,100,110,120,130pressout,120

RDL(lbs) 135,225,315,405x5s

Thursday Feb.17th,2011

2011-02-25T11:00:00.000-08:00

Left shoulder tweaky/ stomach better

snatch 40,40,50,60,70,80,92,92,92xb

C&J 60,70,80,90,100,110,120

chainBS(lbs)95,145,195,245,295,345x1,295x3

===================================

snatch 42,52,62,72,82,92

C&J 71,85,92,102,111,120,111

Wednesday Feb.16th, 2011

2011-02-17T06:35:00.000-08:00

shoulder tweaky, stomach good
snatch 40,40,40,49,58,70,79,88x1x3
c&j 58,72,80,90,100,110,110,120

Tuesday Feb.15th, 2011

2011-02-17T05:30:00.000-08:00

Left shoulder tweaky/ stomach better

snatch 40,40,40,50,60,60,70,70,80,80,92,92xbal back,92xb

C&J 70,80,90,100,110,120,110

BS(lbs)95,145,195,245,295,345x1,295x2

lots of stretching and rubbing on the shoulder

Monday Feb.14th, 2011

2011-02-17T05:28:00.000-08:00

Left shoulder tweaky/ stomach virus yesterday and today
snatch 40,40,50,60,70,70,80,85 xb,xf,make
C&J 70,80,90,100,110
lots of stretching and rubbing on the shoulder

SLC state championships Feb.12th, 2011

2011-02-16T10:44:00.000-08:00

Warm-ups went crappy on the snatch, it took 3 tries to make 100 kilos, then snatched 115,120 and missed 123 backwards on my third.
C&J warm-ups felt good. Opened with 130 kilos then tagged with red lights for press-out on subsequent attempts at 135. Not happy with 250 total, but good enough for a win.

Thursday February 10th, 2011

2011-02-11T05:59:00.000-08:00

PM
snatch40,40,50,60,60,70,80,90,90,90,100xb,make,109,109xb,118xb,xb,make
C&J 70,90,110,120,130

Wednesday February 9th, 2011

2011-02-11T05:53:00.000-08:00

M
snatch50,60,70,80,90xf,make,101,111xb,xbal.b,xb,xbstanding,xb,xf,make,102
C&J 70,90,110,120,120
band BS (lbs)135,225,315,365,404 singles,365x2
bench with chains(lbs)135,185,235,285 singles

Tuesday February 8th, 2011

2011-02-09T09:06:00.000-08:00

AM
snatch40,50,60,70,80,80,80,90xb,xb,make,101,110xf,xb,xb,make
C&J 70,90,110,120,129,120
JB120,129,138,142.6xf,xf,make
==================================================
PM
snatch50,50,60,70,80,90,100,110xb,xb,xb,120xb,xf,xb,110
C&J 70,90,112,132.6,121.6

Monday February 7th, 2011

2011-02-08T07:42:00.000-08:00

AM
snatch40,50,60,70,80xb,make,90,100xb,xb,xb,xb,make,110xbalback,xf,make,119xf
C&J 70,90,110,121,130xnojerk(dizz),130xjerk(dizzy),130xclean,121
BS(lbs)95,145,195,245,295,345 x 1, 295x3
==================================================
PM
snatch40,50,60,70x3,76x2,85x1,76x2,62,71,79,92,100,110xf,make
C&J 70,92,110,132

Saturday February 5th, 2011

2011-02-05T12:40:00.000-08:00

AM
snatch40,50,60,70,80,90,100,110,119x2ndpull,xf,xf,110xf,xb,make
C&J 62,70,80,90,100,110xc,make,121,121,130,121
==================================================
PM
snatch50,60,70,80,90,100balback,xb,make,110xb.xb,xb,xb,xb,make
C&J 70,92,112,121,130dizzy xjerk,make,121
jerk blocks 112,121,130,135.2,139.8
band BS (LBS)135,225,275,325,375X1,325X4

Friday February 4th, 2011

2011-02-04T11:18:00.000-08:00

AM
snatch40,50,62,70,80,92xb,make,100,109xb,make,118make
C&J 70,80,92,101,110,120xclean,make,129,133.6,124.6
BS(lbs)135,185,235,285,335,335,335 singles

Thursday February 3rd, 2011

2011-02-04T11:14:00.000-08:00

AM
snatch40,50,60,70,80,90,100,109xb,make,118xf,xf,xf,109xb,make
C&J 70,80,90,100,110,119,128,128
==================================================
PM
snatch40,50,60,70,80,90,100,110,120xf,xf,misspull,xf
C&J 70,80,92,101,110,122,132xjerkbehind,120
jerk blocks 70,92,112,132,141press,141better

Wednesday February 2nd, 2011

2011-02-03T08:14:00.000-08:00

snatch40,50,60,70,80,90,100xb,xb,make,109xb,make,118xf,make,109
C&J 70,80,90,100,110,120,130,120,120
chain BS(lbs) 135,185,225,275,315,315,315 singles

Tuesday February 1st, 2011

2011-02-01T14:45:00.000-08:00

AM
snatch40,49,58,67,76,85,85,94,103xf,xb,xb,make,110,100
C&J 60,70,80,92,101,110,120,111
jerk blocks62,102,121,130,138xf,129.6,120

Monday January 31st, 2011

2011-02-01T14:42:00.000-08:00

Lower back tweaky on the right side from Saturday w.o.
Left shoulder still crunchy from Friday's.
AM
snatch60,60,70,80,90,102,111.6xb,xb,xf,xb,x grip,xb,102xb
C&J 60,70,80,92,101,110,121,129
BS (lbs) 135,185,225,275,325,375miss,335x1 low back

Saturday January 29th,2011

2011-01-31T06:32:00.000-08:00

AM
snatch40,50,60,70,80,80xb,make,90,100xb,xb,make,111.6,120x,111.6
C&J 60,70,80,92,101,110,121,126.2,130.6,121.6
jerk blocks110,121,130,139,144pressout,pressout
RDL(lbs)135,225,315,405x5

Friday January 28th, 2011

2011-01-31T06:26:00.000-08:00

AM
snatch40,50,60,70,80,90,102xf,xb,xb,make
C&J 80,92,101,112,121,121,121
chainBS(lbs)135,225,275,315,350x1,300x6
==================================================
PM
snatch40,50,60,70,80,80,90,102,xb,xb,make,111,120xb(lost standing up),111 xb
C&J 70,80,90,101,110,119,128,119
bandbench press(lbs)135,185,225,275,325,370xmiss for singles

Wednesday January 26th, 2011

2011-01-27T09:13:00.000-08:00

AM
snatch40,50,60,70,80,90,100,110xb,make,119xf,make,123.6xf,xf,xf,114.6xf,xb,xb,make
C&J 70,80,92,101,110,119,128,1119
band BS(lbs)135,225,275,315,365,410x1,365x4
==================================================
PM
snatch40,50,60,70,80,90,100,110,120xf,xbalb,110
C&J 70,80,90,101,110,121,129,120
15°bench press(lbs)135,195,245,295,335x,290x5

Tuesday January 25th,2011

2011-01-27T09:08:00.000-08:00

snatch40,50x3,60,70,70,80,90,100,110xb,make,119,123xf,xf,xf,114.6
C&J 70,70,80,92,100,100,110,119,128,119x1x3
jerk blocks 70,90,110,130,140,140,144.6xf,x,make
Deadlift 110,160,200,209x1

Monday January24th, 2011

2011-01-27T09:05:00.000-08:00

AM
snatch40,50,60,70,80,90,100xf,xb,make,110,119xbalb,123.6xf,114.6
=================================================C&J 40,62,80,92,101,110,121,126.2,130,121
BS(lbs)135,185,235,285,335,375x1,335x4
==================================================
PM
snatch40,60,80,90,100,112xB,xB,xB,117.2xb,xf,xb,112.6make
C&J 70,90,101,110,121
chain bench press(lbs)135,195,255,295,330x,280x5

Saturday January 22nd, 2011

2011-01-27T08:55:00.000-08:00

AM
snatch40x2,50,60,70,80,90x1x3,100,110,120xf,xb,make
C&J 70,80,92,101,110,120,129,120
jerk blocks 92,112,132,141,141,146xf,make
bench press (lbs) 135,185,245,295,335x1,290x6
reverse deadlift (lbs)135x5,225x5,315x5,405x5

Friday January 21st, 2011

2011-01-27T08:51:00.000-08:00

AM
snatch40,50,60,70,80,90,100xB,make,109,118
==================================================C&J 40,62,80,92,101,110,121,126,117
chainBS(lbs)95,145,195,245,295,345x1,295x6
==================================================
PM
snatch40,50,60,70,80,90,100xB,make,109,118,122.6xB
C&J 70,90,101,110,120,129

Wednesday January 19th, 2011

2011-01-27T08:46:00.000-08:00

AM
snatch40,50,60,70,80,90,100,110,119x 2nd pull,xF,make
C&J 70,80,92,101,110,119,128,119xclean,make
bandsBS(lbs)135,185,235,285,335,385x1,435x
==================================================
PM
snatch50,70,90,100xB,make,110xB,xB,xB,120xF,110xB
C&J 70,90,101,110,119,128
band bench press(lbs)135,225,295,345,367.5x1,315x5
band squat(lbs)225,275,325,375,395,405x1,365x3
body weight 210 lbs

Tuesday January 18th,2011

2011-01-27T08:39:00.000-08:00

snatch40,50,60,70,80,90,102xB,xB,make
C&J 62,70,80,92,101,110,120
jerk blocks 70,110,132,141,146.2 singles

Monday January 17th, 2011

2011-01-27T08:31:00.000-08:00

AM
snatch50,60,70,80,90,100,110,120
C&J 62,70,80,92,101,110,120,124,130xclean
BS(lbs)115,165,215,265,315,370x1,345x2
==================================================
PM
snatch40,50,60,70,80,90,100,110xB,xB,make
C&J 60,70,80,90,101,110,121,121,121
15°bench press(lbs)135,195,245,295,330x1

Friday January 14th, 2011

2011-01-25T05:46:00.000-08:00

AM
snatch 40,50,60,70,80,90,100xB,xB,make,111.6xB,xB,xB,make
c&J 40,60,80,100,110,120,124.6
BS(lbs)135,185,225,275,315,365x1,345x3
==================================================
PM
Bench(lbs)135,185,225,275,315,330+chain(miss),280+chainx5

Wednesday January 12th, 2011

2011-01-25T05:41:00.000-08:00

AM
snatch40,50,60,70,80,90,100,110xB,make,120x1stpull,2ndpull,110xF,make
C&J 70,92,101,110,120,124,115,115
BS(lbs)115,165,215,265,315,365x1
==================================================
PM
snatch40,60,80,90,100xB,make,110xB,make,120x2ndpull,make
C&J 60,80,101,110,120,125
RDL (lbs)135x6,225x6,315x6,405x6

Tuesday January 11, 2011

2011-01-24T09:34:00.000-08:00

AM
snatch 40,62,71,81,92,102,11,120xf,111
C&J 62,80,102,111,120,125,120
JB 102,120,140,145xf,xf,makeBench(lbs)135,195,245,295,330x1,285x6

Monday January 10th, 2011

2011-01-24T09:30:00.000-08:00

AM
snatch 40,40,50,60,70,80,90,100xF,make,110,120xf,xB,xB,110
C&J 70,80,90,102,111,120,120
BS(lbs)115,165,215,265,315,365x2
==================================================
PM
snatch40,50, 50,60,70,80,90,100,110,120xUGLY, 110
C&J 70,70,92,101,110,120,120xC,120

reg.Bench(lbs)135,195,245,295,330x1

Saturday January 8th, 2011

2011-01-17T05:12:00.000-08:00

snatch 40,40,50,50,50,60,60,70,80,90,100 xf,make 110, 120xf,xf,xf, 110
C&J 70,80,90,102,110,120,125

band bench (lbs)135,185,235,285,335,365x1

Friday January 7th, 2011

2011-01-17T05:09:00.000-08:00

snatch 40,40,50,50,60,60,70,70,80,80,90,90,100,110 xb,make, 120xf,xf,make
C&J 40,40,50,50,50,50,62,70,80,90,102,110,110,110,120,125,115

BS(lbs)115,165,215,265,315,365x1,345x3

====================================================================================-

snatch 40,49,60,67,76,90,102,110,120
C&J 49,62,70,82,90,102,111,120

band bench (lbs)135,185,235,285,335,365x1,310x6

wednesday jan.5th,2011

2011-01-07T09:54:00.000-08:00

snatch 40,60,80,90,100,111 xb,make, 120xf
C&J 62,62,80,102,111,120

BS(lbs)115,165,215,265,315,365x1

====================================================================================-

snatch 40,60,82,82,102,111xb,make,120xf,111
C&J 62,82,102,111,120,111

15° bench press(lbs)135,195,245,295,325x1

Tuesday Jan. 4th, 2011

2011-01-07T09:48:00.000-08:00

snatch 50,50,60,70,70,80,90,100,110, 120xf,xf,xf,110

C&J 70,80,90,100,110,120,110

RJ 100,120,140x1x3

15°bench press(lbs)135,195,245,295(singles),325x1,285x6

Monday Jan.3rd, 2011

2011-01-07T09:44:00.000-08:00

AM
snatch 40,60,70,80,90,100,110xf,make,120xb

C&J 60,90,100,110,120xc,112
BS(lbs)115,165,215,265,315(for5s),365x1

==========================================================================
PM
snatch 40,60,80,90,100,110xb,make,120xf,xb,xb
C&J 70,92,120 missload, but good

Friday Dec. 31st

2011-01-07T09:37:00.000-08:00

snatch 50,60,70,80,90,100,110, 120xb,xf,make
C&J 50,70,80,90,100,110,120,123.6 good

BS(lbs)115,165,215,265,315,365x1,345x3

chain bench press(lbs)135x5,195,245,295(singles),325+chainx1,275+chain x 6

Thursday Dec.30th

2011-01-07T09:33:00.000-08:00

snatch 50,60,70,80,90,100,112.6,117.2xb,make,107.2x2(make,xb)
C&J 70,80,90,100,110,120,120(not as good as 1st)

Wednesday Dec.29th

2011-01-07T09:30:00.000-08:00

AM
snatch 50x2,60x2,70,80,90,100,109xf,xb,make
C&J 70,80,90,100,100,110,119 lat pain

jerk blocks 70,92,112,122 oo much painBS(lbs)115,165,215,265,315,365x1

==========================================================================
PM
snatch 40,50,60,70,80,90,100xb,make,,110xb,xb,make, 102.6x2(make,xb)
C&J 50,70,92,102,112,120 a little pain

RDL (lbs)135x6,225x4,315x2,405x6

1leg press(lbs)90,180,270,360 for 6s

Tuesday Dec.28th

2011-01-07T09:23:00.000-08:00

snatch 50,60,70,80,90,100,110,115,105x2(make,xb)
C&J 70,80,90,100,110,115x1x2-3,120x1
PM

regular bench press(lbs) 95,135,195,245,295,325 singles, 280x6

FS(lbs)115,165,215,265,315 singles lat hurt afterwards

Monday Dec.27th

2011-01-07T09:20:00.000-08:00

AM
snatch 50,60,70,80,90,100,110xf,Xf,make
C&J 50,70,80,90,100,110,120,128,119,110,101,92
BS(lbs)115,165,215,265(for5s),315x4,365x1
regular bench press(lbs)135,195,245,295,325 singles==========================================================================
PM
snatch 50x2,70,80,90,100,111.6xf,xf,xb, 102.6x2(make,xb)
C&J 70,80,92,102,112,122.6 hop forward, 122.6 better
jerk blocks 72,92,110,122,131,140xf,make

Friday Dec.24th

2010-12-27T06:12:00.000-08:00

snatch 50,60,70,80,90,100,109XB,make113.6XB,XF,XB,104.6x2(XB,make)
C&J 70,80,92,102,112,122-112-102-92
JB 70,92,110,121,132,141-132-120-110-92
BS (lbs) 115,165,215,265,315,365 singles, 345x3
1RP bench 135,185,235,285,335,360x1,305x6

Thursday Dec.23rd

2010-12-27T06:08:00.000-08:00

snatch 50,60,70,80,90,100XB,make,110 XB,make
C&J 50,60,70,80,90,100,110,120,110,100
FS (lbs)115,165,215,265
1RP bench 135,185,235,285,335,360 singles

Wednesday Dec.22nd

2010-12-27T06:06:00.000-08:00

AM
snatch 40,50,60,70,80,90XB,make,100,109XB,XB,make
C&J 70,80,90,100,110,120,120
BS(lbs)115,165,215,265,315,365 singles
==========================================================================
PM
snatch 50,70,80,90,100,110-100-90-80-70
C&J 70,70,92,101XC,make,110,120XC,make-110-100-92-70

Tuesday Dec.21st

2010-12-27T06:02:00.000-08:00

snatch 49,60,75,84,93,102,110XB,XB,XB,100x2
C&J 40,49,58,67,76,80,89,98,107,116,116
FS(lbs) 115,165,215,265,215
15°bench press(lbs)135,195,245,295,322.5x1,280x6

Monday Dec.20th

2010-12-27T05:59:00.000-08:00

AM
snatch 40,50,60,70,80,90,100,110 XB,make,115XB,XB,XB,105x1x3
C&J 40x3,50,60x2,70x2,80,90,100,110,120(hop forward),110x1x2
BS(lbs)115,165,215,265(for 5s), 315x3,365x1
15°bench press (lbs)145,195,245,295,322.5x1
==========================================================================
PM
snatch 40,62,71,80,92,101,110 XB,XB,XB,101x2
C&J 62,62,71,80,92,102,112,121,112x1x2
Jerk blocks 62,80,102,120,132,141 XF, make
body weight 211 lbs

Saturday Dec.18th

2010-12-27T05:53:00.000-08:00

Bench Press w/chain 320miss, 320 miss, 270x6
BodyWeight 211 lbs

Friday Dec.17th

2010-12-27T05:52:00.000-08:00

snatch 49,58,67,80,92,101 XB,make,110 Bal back,115 bal back,make
===========================================================================
C&J 62,76,95,105,115,125,135(no jerk, ugle,painful clean)
===========================================================================
bench press(lbs) 105x5,145x4,195x2,245x1,295x1,320+chainx1
BS(lbs) 115,165,215,265,315,365 for singles,345x3

Wed. Dec.15th

2010-12-27T05:47:00.000-08:00

snatch 40,60,80,92,101 XB,XF,XB,110 XF,XB,XB,make
C&J 70,90,100,110,130 (mis-load, ugly)
BS(lbs)115,165,215,265,315,365 for singles
DEadlift 120,170,200,220 for singles (used belt)

Tuesday Dec. 14th

2010-12-27T05:43:00.000-08:00

snatch 40,50,60,70,80,90,100x1x3
C&J 70,92,101,110,120x1x3
Jerk blocks 70,92,112,122,131,140 for singles
FS(lbs) 115,165,215,265,315 singles
Bench Press(lbs) 135,195,245,295,322.5x1,277.5x6
LPcalf(lbs) 180x20x5

Monday Dec.13th

2010-12-27T05:39:00.000-08:00

SICK THE PAST 3 DAYS!!!
snatch 40,62,71,80,90,99,108 XF,make,112.6 XB,XF,make
C&J 70,92,101,110 XC,make, 120,129 XC,make (good)
BS(lbs)115,165,215,265 (for 5's) 315x2,365x1
Bench Press(lbs) 135,195,245,295,322.5 for singles
seated calf raise(lbs)35lbs x 100

Wednesday Dec.8th

2010-12-16T11:00:00.000-08:00

snatch 40,62,72,82,92,102 XB,make,111,116.2 XB,make
C&J 62,82,102,112,122,132 ugly
BS(lbs)115,165,215,265,315,365 singles
Rev Dead (lbs)135x5,225x5,315x5,405x5

Tuesday Dec.7th

2010-12-16T10:57:00.001-08:00

snatch 40,50,60,70,80,90,100,100,100
C&J 70,92,101,110,120,120,120
Jerk blocks 70,92,112,122,131,140
FS(lbs)115,165,215,265,315 singles
Bench (lbs) 135,195,245,295,322.5, 277.5x6
Leg Press calf 180x20x5

Monday Dec.6th

2010-12-16T10:55:00.000-08:00

snatch 40,50,60,70,80,92,101XB,make,110,115.2XF,XF,make
C&J 70,92,101,110,120,130XC,make(ugly)
BS(lbs) 115x5,165x5,215x5,265x5,315x2,365x1
BEnch press 135,195,245,295,322.5x1
seated calf (lbs)35x100

Saturday Dec.4th

2010-12-16T07:39:00.000-08:00

snatch 40,50,60,70,80,90,100(XB,make)
C&J 70,80,90,100,110,120
Jerk Blocks 70,92,110,132,141pressout
FS(lbs)115,165,215,265,315 singles
15°bench press(lbs) 135,185,225,275,320x1,275x6
clean pull 70,92,110,110,119,128,137,128,119,110,92 singles
seated CR(lbs)35x34x3 (low-high-full range) one set

Friday Dec. 3rd

2010-12-16T07:35:00.000-08:00

snatch 40,50,60,70,80,90,100,110,114.6XF,make
C&J 70,80,90,100,110,130 ugly
BS(lbs)115,165,215,265,315,365,345x3
15°bench press(lbs)135,185,225,275,320x1,270x6
Leg Press calf raise (lbs)180x20x5

Wednesday Dec.1st

2010-12-02T08:36:00.000-08:00

snatch 40,40,50,50,60,70,80,90,100XB,make,110XB,114.6
C&J 70,80,90,100,110,120,130XC,make
Back Squat(lbs) 115,165,215,265,315,365 singles
RDL (lbs)135x6,225x4,315x2,406x6x3
standing Calf raise 100 reps

Tuesday Nov.30

2010-12-02T08:33:00.000-08:00

snatch 40,62,71,80,90,100
========================================
C&J 62,71,80,90,102,111,120
Rack Jerk 62,80,102,120,132,137 singles
Front Squat (lbs)115,165,215,265,315 singles
Bench press (lbs) 95,145,195,245,295,317.5+chain,265+chainx6

Monday Nov.29th

2010-12-02T08:30:00.000-08:00

snatch 50,60,70,80,90XB,100,110XB,114.6XF,XB,make
C&J 70,92,101,110,119,130
Back Squat (lbs)115x5,165x5,215x5,265x4,315x1,365x1
Bench press 95,145,195,245,295, 317.5+chain x 1, 265+chain x 6
Leg Press Calf (lbs)180x20x5

Saturday Nov.27th

2010-12-02T08:25:00.000-08:00

snatch 50,60,70,80,90,100
C&J 70,80,90,100,110,120
Deadlift 160x1,210x1
jerk blocks 70,92,110,121,132,137 singles
FS (lbs) 115,165,215,265,315 singles
Bench press(lbs) 135,195,245,295,320x1,275x6
seated calf (lbs) 35x100

Friday Nov. 26th

2010-11-30T06:11:00.000-08:00

snatch 50,50,60,70,80,90,100,110XB,make
C&J 70,80,90,100,110,120,130
BS(lbs) 115,165,215,265,315,365,355,335x5
Bench Press 135,195,245,295,320x1,275x6
leg press calf raise 180x20x5

Wednesday Nov. 24th

2010-11-30T06:09:00.000-08:00

snatch 40,50,60,70,80,90,100,110XB,make (elbow)
C&J 70,92,112,121,130XC,make
BS(lbs)115,165,215,265,315,365 singles
REv.DEADlift (lbs)135x5,225x5,315x5,405x5 straps
standing calf raise 100reps

Tuesday Nov, 23

2010-11-30T06:06:00.000-08:00

snatch 40,50,60,70,80,90,100
C&J 70,80,90,100,110,120
Jerk Blocks 70,92,110,120,129,138,142miss,miss,make
FS(lbs) 115,165,215,265,315 singles
band bench (lbs) 135,185,235,285,335,355x1,295x8

Monday Nov. 22nd

2010-11-30T06:04:00.000-08:00

snatch 50,60,70,80,90,100,110XB,make
C&J 70,80,90,100,110,120,130
BS (lbs)115x5,165x5,215x5,265x3,315x1,365x1
Band Bench(lbs)115,165,215,265,315,355x1,315x3
LPcalf 180x20x5

Saturday Nov. 20th

2010-11-22T06:53:00.000-08:00

snatch 40,50,60,70,80,90,100 XB,make,make
C&J 70,80,90,100,110XC,make,120x1x3
JB 70,92,112,122,132,142 miss,miss,miss
FS(lbs)115,165,215,265,315 doubles
15°bench(3/0)(lbs)115,165,215,265,315miss, 265x5
RDL (lbs) 135x6,225x4,315x2,405x6x3
seated calf(lbs)35x100

Friday Nov.19th

2010-11-22T06:49:00.000-08:00

snatch 40,50,60,70,80,90,100,110XF,XB,make
C&J 70,90,110,130 wobble
BS(lbs) 115,165,215,265,315,365x1,355x1,335x4
15°bench 115,165,215,265,317.5x1, 265x6
Leg press calf (lbs)180x20x5
weight: 207lbs
1/2 FNF

Wednesday Nov.17th

2010-11-22T06:46:00.000-08:00

snatch 40,62,80,90(XF,XB)make,99,108XB,make,117XB,XB,XB
C&J 70,92,112,121,130
BS(lbs) 115,165,215,265,315,365
Deadlift 120,160,200,213.6 x 1

Tuesday Nov. 16th

2010-11-22T06:43:00.000-08:00

snatch 50,60,70,80,90,100 singles
C&J 80,90,100,110,120
JB 80,102,120,132,139.4,146.2
FS(lbs) 115,165,215,265,315 singles
bench 95,145,195,245,295,315+chain x 1,265+chain x 5

Monday November 15th

2010-11-22T06:41:00.000-08:00

snatch 50,60,70,81,92,101,110XF,XB,make
C&J 70,92,110,120,130 pressout,120
BS(lbs) 115x5,165x5,215x5,265x2,315x1,365x1
bench press(lbs) 95,145,195,245,295,315+chain x 1
standing calf raise 100reps

saturday Nov.13th

2010-11-17T05:22:00.000-08:00

snatch 50,60,70,80,90,100 doubles
C&J 70,80,90,100,110,120 double clean,single jerk
JB 70,90,110,121,132,139.4,146.2 miss,make
bench press135,185,225,275,317.5 x 1
clean pulls (lbs) 135x5,225x5x3 (made elbow sore)
FS 115,165,215,265,315 singles

Friday Nov.12th

2010-11-17T05:19:00.000-08:00

snatch 50,60,70,80,90XF,make,100,110,115
C&J 72,92XC,make,101,110,120,130XC,make
BS(lbs)115,165,215,265,315,365 singles,355x1,335x3
bench press(lbs)135x1,185x1,225x1,275x1,317.5x1
LP calf raise (lbs)180x20x5

Wednesday Nov.9th

2010-11-17T05:16:00.000-08:00

snatch 50,60,70,80,90,100,110XB,116.8XF,make
CJ 70,92,101,110,120round,120,130OK
BS(lbs)115,165,215,265,315,365 singles
dead to knees/rev.dead (lbs)135x5,225x5,315x5,405x2

Tuesday Nov.8th

2010-11-17T05:14:00.000-08:00

snatch 40,50,60,70,81,92(make,XB)101(make,XB) doubles
C&J 70,81,92,101(make,XC),110,120 doubles clean, single jerk
Jerk Block 92,112,121,132,141,146 pressout
FS(lbs)115,165,215,265,315 singles
1RP bench press(lbs)135,185,225,275,315,350 for singles,315x2,275x5
seated calf raise 25lbs x100

Monday Nov.7th

2010-11-17T05:06:00.000-08:00

snatch 50,60,70,81,92,101,110 XB,115 XB,make
C&J 70,92,110,123,130 nice
BS(lbs)115x5,165x5,215x4,265x2,315x1,365x1
1RP Bench press(lbs)135x5,185x4,225x3,275x2,315x1,350x1