Keone 3/4

Bench
155x6
155x6
155x8


Will try to keep this LP up. Going to 6 reps instead of 5 while the going's easy. Might try to keep that in the bank for a while, i.e. pretend that I'm supposed to do 6 all the time, and then someday do an epic jump while cutting back to 5. Next time: 160.


Squat
295x5x3 (PR)

Still unbelted.
Was supposed to be a light day. Wanted to impress my girlfriend though (okay, kidding here) so I figured I'd go up. Next time: 300!




Deadlift
385x1 felt damn heavy so I cut it off at a single
375x4,F
365x4,F
315x5

Paid for my heavy squat day by not making deadlift progress. Back got pretty tired during squat, so this makes sense.


Front squat
89x5
112x5
132x5
152x5
172x4
162x5x2

I'd never front squatted before, so this was mostly just trying to figure out my target. Oh, this is to help cleans by building comfort in the rack position.

JC (08/09)- RSP Day 13

Weight is at 220.5.

I initially came in just for the regular "light" day, but then added some more as you will see.

Back squat-
45x10, 135x5, 185x4, 225x3
Work set-
285- 5x2
After my fifth set, I felt like front squatting. Decided to see if I could FS 285.

Front squat-
285x1 (25lb PR)
Felt I could do more, so...
300x1 (40lb PR)
Definitely felt I could front squat more, but happy nevertheless.

Bench Press-
45x10, 135x5, 185x4, 225x3
265- 6x2
Easy.

Military Press-
Something I had not done in like 2 weeks. Aimed for a PR, and got one :)
45x5, 135x5, 185x1
225- 2x1 Failed
Too big a jump. Brought it down to 210.
210x1 (5lb PR)
Not a huge PR, but one nonetheless. I had this videotaped on my phone, but haven't found a way to upload onto computer. Also, on the 225 attempts I noticed I failed at the halfway, almost at lock out point. I need to address this.

Deadlift-
45x4, 135x5, 225x3, 315x1, 365x1
Tried deadlifting 425, but failed twice. Not so smart an idea to attempt this after such a long layoff from deadlifts, and doing so at the end of the workout.

Content.

Eric: 4-04-10

Weight is 184 lbs.

Power Clean and Jerk: 5x3x85kg @ 10
Jerk on last rep of each set.

Front Squat: 3x5x198 @ 9
Small plates under heels.

Eric: 4-01-10

Weight is 183 lbs.

Front Squat: 3x5x205 @ 10

Press: 3x5x150 @ 10

Heavy Power Snatch: 5x3x60kg @ 10

Eric: 3-28-10

Weight is 182 lbs.

Front Squat: 3x5x200 @ 9
Leaning forward and elbows dropping a little.

Light Power Snatch: 3x5x40kg @ 7

Power Clean and Jerk: 5x3x82.5kg @ 9
Jerk on last rep of each set. Jump fail on 3rd rep of 1st set; successful do-over.

Abs: 3x20
Knees

Eric: 3-26-10

Weight is 182 lbs.

Front Squat: 3x5x195 @ 8, 8, 8
Changed form to feet and knees pointed forward. Heels come off floor when try to go all the way down.

Press: 3x5x145 @ 10, 9, 9
Slow bar movement at the end, but didn't feel hard.

Pull ups: 3x10xBW @ 9

Decline Crunches: 3x10x35

Eric: 3-21-10

Front Squat:
5x185 @ 8
5x185 @ 8
Failx185 Bad form, hip hurt at bottom.
5x185 @ 8

Light Power Snatch: 3x5x40kg @ 7

Power Clean and Jerk: 5x3x80kg @ 8

Eric: 3-18-10

Weight is 180 lbs.

Front Squat: 3x5x175 @ 8

Press: 3x5x140 @ 9

Pull ups: 3x8xBW @ 8

Ab Roller: 3x15
knees

Eric: 3-14-10

Weight is 181.

Front Squat:
5x155 @ 8
4x155 @ 8 Felt warm spot in lower-right midsection mid squat like a hernia.
5x155 @ 8

Power Snatch: 5x3x40kg @ 7

Power Clean and Jerk: 5x3x77.5kg @ 9
Bar is sticking to my legs on the way up.

Eric: 3-07-10

Weight is 174. Just woke up, didn't eat.

Front Squat: 3x5x155 @ 7
Need more flexible.

Power Snatch: 5x3x40kg @ 7
Need more flexible.

Power Clean and Jerk: 5x3x75kg @ 9
Clean part fine, jerk need more balance.

Justin - Football

Did normal circuit things, ran some 40's and shuttles. Only big lift was

Front Squat
135x6
185x5
225x4
265x1
245x2

I dumped the second rep of 265, so I took some weight off and tried again

JC (02/16)- Snatch, Front Squat

Snatch-
52.5 kilos- 5x1

Front Squat-
135- 1x8
185- 1x6
225- 1x5
After this, my shoulders were killing me- I blame myself for being so retarded when it comes to benching. Called it quits.

Justin - Football

Did front squats today among the normal circuit stuff

135x10
155x8
185x6
215x4

I thought these would really be tough because I am still working on my rack position, but they felt pretty easy. I'm thinking I can bump up the weight on all sets about 30 pounds next time.

On a side note, I watched one of the guys front squat 4 plates today. wow.

JC (02/14)- Snatch, C&J, Front Squat

Weight is at 199 lbs.

Snatch-
Warm up-
40 kilos- 1x3
Work set-
50 kilos- 4x3
Need to work on overhead squat- my knees are a bit uneven when I "catch" the bar.

Clean and Jerk-
No warm up
Work set-
70 kilos- 4x2
Same as with snatch, I'm catching the bar a bit awkwardly. Jerk pretty easy.

Front Squat-
Warm up-
45, 135- 1x5
185- 1x3
Work set-
205- 3x5
Pretty tired, but got through these ok. Glad to be front squatting more than my weight :)

Circuit
Pullups- 2x10
Bench @225- 1x8, 1x9
Ab Roller- 2x6

Aaron 11/24

Kroc Row
70lb DB x10
80lb DB x10
85lb DB x10

Front Squat
225lbs x3 x3

45* Hyper
25 reps

Some gripwork of 20kg plate deadlifts. My groin still was a little iffy, but I decided to front squat anyway. I really wanted to get 225 so I could prove to Justin they weren't that hard. They were, but I still did them. Big mistake. Really bad form, might have affected my back...I should've just done lunges.

My goal was to have a 1200lb total after only a year of lifting. That gives me 5-6 months (I started in June, but really Mayish) to go. If I can add 10lbs a month to my rep work, I'll be benchin 250, squatting 350, and deadlifting 410ish for reps, which might put me at a 4/3/5 gym lifts. It seems too ambitious. I might change it to a year and half. I really wanted it to be comp lifts, but that might be cutting it close.

I know 1200 is still really ambitious, but I am over 200lbs now, and I'm planning on getting to 100kg, plus, I recall someone said they are achievable if a trainee does everything right. I haven't done "everything right" but I still want to take the one year challenge. Oh, this comes with getting a 300lb overhead press by the end of my college time; about 3 years. Achievable? Maybe. I really believe I can hit those numbers safely, without serious injury.

Rugby and Stuff

Hai d00ds. Sorry I disappeared for a while, moving and busy work kept me from wasting time on the internet.

Here's some stuff I did in the last few days.

▼ 1. 9/8/09 - Tuesday - Practice

I think I arrived late. I've been very sluggish and 'meh' about getting to practice.

▼ 1. 9/9/09 - Wednesday - Lifting

Got my teeth drilled immediately before this, so I was lifting with a numb mouth and kept biting my tongue. Special.

I'm now on the USARugby in-season lifting program, so there is less PL stuff, higher reps, more Oly, some jumping things. I'm changing things around to fit in more cool stuff like the prowler, the glut-ham raise, and making time for deads, bench, and back squat.

• P. Snatch: 55x6x3-4

These may have been hang snatches.

• P.Clean: 95x4,105x4x3

These were heavier than I normally do, but went fine, I just took a little more time to set up between reps.

Not doing jerk for a while, because it's not a priority and slows me down.

• Front Squat: 105x4x4

These were murder on my hamstrings, I'm still slightly feeling it 5 days later. Oof.

Concentrated on keeping a good tight arch, knees out, and trying to use the rebound

• Alternating Incline DB press: 30x6x4

It's been a while since I did these, so I started comparatively light. My right shoulder was hurting a lot, but as long as I hit the full range of motion, it was ok.

&&

• Single leg RDL : 45x8eax4

oof. Right leg really tight, some sort of shin splints.

• Single arm seated cable row: 20x10eax4

These felt good, I could feel it in my back the next day.

&&

• Pitcher squats: 40+bwx6eax3

oof. Definitely need to work on these.

▼ 1. 9/10/09 - Thursday - Practice

Backs plays looked very good at the beginning. Practiced 6-in offensive plays where the weak wing inserts between the flyhalf and inside center. Pretty cool. Got stuck at mandatory bar night until 11pm. Not happy.

▼ 1. 9/11/09 - Friday - Lifting

Slightly limited on time because we were going to the Sam Adams octoberfest. Which was excellent, btw.

• P. Snatch: 55x6x3-4

These were hang snatches. I think.

• P.Clean into Front Squat: 95x4x4

Lighter than wednesday because this is supposed to be a lighter lift before gameday. And my hams were still killing me.

• DB flies: 15sx8x3

Flies usually hurt my shoulder, so I went very light and slow.

&&

• Glut ham raise: BWx10x3

Initially set such that my hamstrings were mudered. Reset so the rest were slightly better.

• Sandbag slams: 45?x10x3

This was fun. Definitely worked me hard.

• DB rotational row: 20x8ea, 25x8eax3

I think I did these right. Reminded me of a turkish-get-up sort of movement, with good trunk rotation and shoulder extension.

• Foam roller: hamstrings, glutes, back.

▼ 1. 9/13/09 - Sunday - Charles River @ North Shore: 7 -20

Solidly beat our big rivals. First league game of the season. Turned into a brutally hot day, even the fittest of us were suffering.

We scored the first try, which probably was a big factor in giving us the confidence to push hard. I started as wing, got a few touches but didn't get to do much with them, I never had the space to run. Went to FLANKER when morgan went out. This was awesome. I was at every ruck and driving hard, helped us win a lot of ball, it was exhausting but really fun and satisfying. Then went to scrumhalf when katie went out, made some good tackles on their hesitating flyhalf, made some good plays, had a decent run that resulted in a try. Was wrecked by the end, but then we had a bside game. Played scrum for bside, but was really just done and not having as much fun with that one.

Contemplating leaving North Shore for Boston Women at the end of this season. The commute is killing me, all the social activities are several towns away and I have no car to get there. I don't want my love of the sport to be dampened by all the other bullshit I have to deal with to just play it, and that seems to be what's happening currently.