Keone 1/30

Debated between watching the Lakers-Celtics game (I'm a Lake show fan) or lifting. (Woulda lifted nowish if I'd watched the game.) Clearly, made the right choice since the Lakers lost and I would have been majorly disappointed.

Squat
280x5x3 (PR)

Press
99x5
99x3
94x5

Still having trouble. Might need more rest after squats. Overall upper body seems to have a lil more trouble making LP.

Clean
70kgx3x5 (PR) (w00t)

Got the red plates today. Feels awesome. The right shoes (as predicted last time) helped.


Snatch
screwed around a little bit with overhead squats and intro snatch (just T-plates) with Q. More progress to come.

Gordon: 3/26

Weight is 188. Restaurant week wut wut ^_^

Squat: 3x5x380 @ 9, 10, 10
Below or at parallel. Back not rounding, but lower back is sore after.

Bench: 3x5x235 @ 9, 9, 10
Touch and go, but not bouncing.

Chin up: 3x5x25

Gordon: 3/19

Weight is 186. My tummy hurt this week so I didn't eat much ;_;

Squat: 3x5x370 @ 9, 10, 10
Below or at depth. Slow on the way up. Right knee coming in slightly on some reps.

Press: 5, 4, 1 x160 @ 10, F, F
Belted. Weight loss and not enough gas in the tank affected my presses. Will repeat this weight next time.

Chin ups: 10, 8, 8 x bw

Gordon: 3/14

Weight is 187. Didn't eat enough this weekend.

Squat: 3x5x365 @ 9, 9, 10
At or below parallel.

Press: 3x5x155 @ 9, 9, 10
Still need to get under bar faster.

Cable row: 3x10x150

Gordon: 3/9

Squat: 2x5x275 @ 8

Press: 3x5x150 @ 8, 9, 9
Need to get under the bar faster so that I avoid pressing with the bar in front of me.

Deadlift: 1x5x405 @ 9
The hard part is still pulling it off the ground. Then it's ok.

Ab roller: 3x10
From knees.

JC (02/22)- Squat

Legs still pretty sore.

Squat-
Warm up-
135x8
225x6
275x4
Work set-
320- 1x5
These were tough.

~(1/6-1/8) Squats-
365- 1x5
405-1x5
455- 2x20
These were not so bad, I'm trying PMT.

Pullups-
3x10

Ab roller- 3x6

JC(2/20)- Squat

Currently in UF visiting girlfriend :) Had to workout.

Squat-
135x8
185x8
225x8
275x6
315x5(PR)
335x2 (PR)
345x1
Felt pretty good about nailing 315x5.

Quarter squats (To get a feel for heavier weights)
365x6
405x10

Seated Rows-
180x10
240- 3x8
240- 1x6

Power clean-
135- 1x5
185- 1x1
Decided to stop after this- weight room wasn't really partial to Oly lifts.
I'm going to make it a goal to do 2xday training lifting sessions- all the best Olympic athletes do it, so I figure I should start training like one.

Gordon: 2/4

Weight is 181. Gotta keep eating.

Squat: 3x5x375 @ 10, 10, 10
These felt heavy and were slow, the last rep of each set was paused. At depth, and slight good morning on ~2 reps/set. For some reason 1x345 warmup already felt heavy today. Rene noticed a tendency of mine to unconsciously widen my stance when I know it's gonna be heavy, I need to keep it more consistent. I widened my grip slightly and there was less elbow pain after.

Press: 3x5x157.5 @ 9, 10, 10
These were not pretty because I'm keeping the bar in front of me for too long instead of getting under it sooner. Robert thinks it's because I'm spiking my hair too much.

Pulldowns: 3x12x100

JC (02/02)- Bench, Squat

Hey guys,
I decided to up the weight a bit on my lifts, more so on the squat. Here's how it went.

Bench-
warm up
work set-
275- 4x4
Didn't feel too bad, felt relatively easy to finish all my sets (well, except for the very last one)

Squat-
warm up (skipping the 95 lb warm up set)
work set-
315- 3x4
15 lb increase from last workset. Pretty rough, but I managed, and I think most went to parallel. Goodmorninged a couple.

Seated Rows-
180x8
220x8
240x6
260x4

Weighted pullups@45-1x3, 1x4, 1x3, 1x3, 1x2, 1x1
Weighted dips@45- 1x5, 3x8

Ab roller- 3x5

JC (01/30)- Squat, Bench Press

Weight is at 203.

Squat-
warm up
workset-
300- 4x4
Glad to have gotten to 300 lbs.

Bench Press-
warm up
workset-
270- 4x4

Pullups (+45 lbs)- 3x5
Dips (+45 lbs)- 3x8

Ab roller- 3x5

Ok workout.

Gordon: 1/26

Squat: 2x5x275 @ 8, 8
Still some residual fatigue from 1/24's squats I think; these didn't feel fast.

Press: 3x5x155 @ 9, 10, 10
Didn't get under the bar fast enough once it passed my head. Will go up by 2.5lbs/session now.

Deadlift: 1x5x375 @ 9
Conventional. The toughest part was breaking the first one off the ground, then the rest were ok.

JC (01/27)- Bench Press, Squat

I've been posting Frank. Now that that's out of the way, the post:

Bench:
268- 3x5

Squat:
292- 2x5, 2x3
On my third set, I didn't manage to complete the 5 reps. I think I was too much of in a hurry to get over with the reps, and on the 4th reps I leaned too forward, causing me to essentially collapse forward. So, I decided to do another set, and managed to do 3 reps. Pretty fried after this squat session.

Military press:
153- 1x3, 1x2
I'm not doing military press on the same day as bench press anymore.

Pull-ups:
1x6 +25 lbs
1x10 +25 lbs
1x5 +45lbs
1x4 +45lbs

Dips(+45lbs)- 3x8

And that concludes my workout.

JC (01/23)- Squat, Bench press, Deadlift.

Hey everyone,
I decided I'm switching to 3xweek workouts since classes are starting soon.

Squat-
Warmup
Work set-
290-1x5
Very exhausting, didn't feel like I could do another set.

Front squat-
175- 3x5
I think I'm doing these correctly- keep elbows high, etc.

Bench press-
Warm up
Work set-
265- 3x5
Kinda difficult, yet I'm content that I finished all the reps (except for maybe the very last one)

Deadlift-
Warm up
Work set-
280- 3x5

Very tired after deadlift, decided to call it a day.

JC (01/19)- Back Squat, Military Press, Deadlift

Squat-
Warm up
Work set-
280 3x5

Military Press-
165- 1x3, 1x1
135- 2x5
Going down to 155 next workout.

Deadlift-
325- 1x2
275- 3x5
325 felt REALLY hard for some reason. I think I'm going to start at 275 and just keep adding weight from there.

Ab roller- 3x5

Need to work on my work capacity- perhaps some biking, rowing, or something like that.

Gordon: 1/17

Squat: 3x5x350 @ 9
The last rep was slightly high, the other ones were at depth. Still trying out Rippetoe's form.

Press: 3x5x145 @ 8 or 9
Forgot I did this weight last time so I did the same weight again.

Chin ups: 3x5x+25lbs

JC (1/17)- Squat, Bench Press

Squat-
Warm up
Work set:
275- 3x5
Felt pretty easy.

Bench-
Warm up
Work set:
285- 1x4
260- 2x5
Didn't try the fifth rep on the 285 set, was pretty tired by the 4th rep. I won't continue to 290 until I can do 5 reps of 285.

Pullups(BW+25)- 5x5

Pretty satisfying workout.

Gordon: 1/14

Squat: 3x5x345 @ 9
I tried to change my form slightly following Rippetoe's advice proxied through Robert, by having my stance a couple inches narrower and toes pointed out more (~20° from toes straight forward -> 40°). This put more strain on my adductors but made hitting depth and coming out of the hole easier. I will try this form for a few weeks and see if I like it better.

Bench: 3x5x205 @ 9
Paused. Developed a tendency to raise head off bench to look at where bar is hitting, gotta stop it.

Chin ups: 10, 8, 7 unweighted

JC (01/12)- Back squat, front squat, military press

Earlier today I was filling like crap (Cambridge weather no good for me). Drank some Tylenol, took a little nap- felt much better.

Back squat:
Warm up
Work-set:
270-3x5
Felt pretty easy. Ive been making consistent progress with the squat as I add 5 lbs to my work set each work out. I'd like to see how long I can keep this up.

Military Press:
Warm up
Work-set:
160- 1x5
135- 1x5
I'm sort of following the routine I used to follow for my bench not too long ago. I feel that is what got me a lot stronger in my bench. My first set is my basically my target set- it is the heavier weight. My second set is about 70-80% of my first set. The point is to continuously add weight to my target set every workout.

Front squat:
145- 3x5

Power clean:
40 kg- like 2-3 sets of 2 or 3 reps
60 kg- same as above.
I don't know, felt pretty awkward. Need to keep practicing.

Gordon: 12/21/09 Squat day

I thought I would try for a squat PR today, since I'm flying home to Cali tomorrow for 2 weeks and won't have stable training while I'm gymless. Weight is 171.

Squat: 2@315; 1@365; 1@405; 1@425 (PR+10); 5@315; 10@225

405 and 425 were below parallel according to Becca, but it's her first time judging depth so... (<.<) (>.>) 425 also took about FOREVER (3-4 seconds out of the hole) to lock out and there was definitely some goodmorning-ing.

405 and 425 still feel like a ton on my back when I unrack it. I'm wobbly when I walk it out and set it up too. Sometimes I'm scared I'll misstep and it'll crush me, but then I remember no one's ever died this way (hopefully?) and I feel better. I tried to do some rep work after, but I was too tired.

Press: 3x5@135 (ok)

JC (12/05)- Deadlift, Squat

Hey Guys,
Came in feeling slightly hungry, and mad as hell.
Here it goes:

Deadlift:
Warm up:
135, 185- 1x5
225- 1x3
275- 1x2
Workset-
320- 3x5

These didn't feel too bad- still have problems arching my back. Also, I started using the "hook" grip for deadlifts. Thumbs hurt like hell, but I don't want to use over-under grip because I want to be an Olympic weightlifter, and the O-U grip isn't used when performing Olympic lifts.

Squat:
Warm up:
45, 95, 135- 1x5
185- 1x4
225- 1x2
Workset:
260- 3x5

Squats felt pretty good. I'm feeling more and more confident about them, and I keep consistently adding weight to my workset every workout, which is a good thing right?

Ab roller- 5x5

I'm starting to feel better about my lifts overall, obviously still room for lots of improvement, but you have the appreciate the little things too. Also, I'm going to start incorporating Olympic lifts ASAP into my workouts (there's no way I'm going to become an Olympic lifter if I dont start doing the actual lifts on a regular basis.) And if you were wondering why I want to be an Olympic lifter, competing in the Olympics has always been a dream of mine and I feel Olympic weightlifting is the way to go.