Neutral Grip Chin-up - New PR 5x5 @+35

Old PR 5x5 @+30 (8/17/2010)

Squat Clean - New PR 6x2 @75kg

Old PR 6x2 @72.5 11/20/2011

Olympic Clean PR

Hit 85kg last night.  Felt great.  :)

I like cleans.  A PR clean can feel really good, while a PR squat, deadlift, or bench press is almost always a grind with less than excellent form.

Garrett 9/18 - 10/1

PRs this week

Deadlift (belt): 6x1x405, previous PR 4x1x395 (4/9/2011)

Bench Press (wrist wraps, no pause, no bounce) 1x250, previous PR 1x245 (3/14/2011)
Bench Press (wrist wraps, no pause, no bounce)  2x245, previous PR 2x240 (7/23/2011)
Bench Press (wrist wraps, no pause, no bounce)  5x215

Overhead Press (no wrist wraps): 16x85, previous PR 15x85 (8/2/2010)

Clean (no wrist wraps): 1x80kg,  previous PR 1x77.5 (9/3/2011)
Clean (no wrist wraps): 2x75kg
Clean (no wrist wraps): 6x70kg

bodyweight 165

Garrett 9/4 - 9/17

PRs the past two weeks

Clean (wrist wraps): 3x72.5 kg, previous PR 3x70kg (1/20/2011)
Clean (wrist wraps): 8x60kg, previous PR 5x60kg (6/21/2010)

Bench Press (wrist wraps, no pause, no bounce): 3x235, 7 reps in 3 sets
Bench Press (wrist wraps, no pause, no bounce): 7 reps in 3 sets @235, previous PR 5x1 @ 235 (3/14/2011)
Bench Press (wrist wraps, no pause, no bounce): 15 reps in 4 sets @225, previous PR 11 in3 sets

Overhead Press (wrist wraps): 4x140
Overhead Press (wrist wraps): 5x3x140, previous PR 5x3x135 (9/8/2010)
Overhead Press (wrist wraps): 1x165, previous PR 1x160 (7/30/2011)

body-weight: 165 

Garrett 8/28 - 9/3

Neutral grip chin-up: +25x8, previous PR +25x7 (1/19/2010)

Dip (wrist wraps, good depth, bounce out of bottom): +90x5x5. previous PR +75x5x5 (4/28/2010)
Dip (wrist wraps, good depth, bounce out of bottom): +90x6. previous PR +80x6 (1/7/2011)

Deadlift (belt): 2x405, previous PR 2x395 (7/15/2011)

Clean (wrist wraps): 1x77.5kg, previous PR 1x75kg (4/14/2011)

Garrett 8/14 - 8/27

Bench Press (wrist wraps, no pause): 6x210, previous PR 5x210 (11/12/2010)
Bench Press (wrist wraps, no pause): 11 in 3 sets @ 225, previous PR 10 in 3 sets (7/1/2011)

Deadlift (belt): 10x305, previous PR 10x298 (10/30/2010)

Overhead Press (wrist wraps): 3x145

bodyweight 164

Garrett 7/31 - 8/13

PRs the past two weeks.  Traveled to Chicago for 4 days.


Bench Press (wrist wraps, no pause, no bounce): 11x185, previous PRs 10x180 (2/17/2011)

Snatch (wrist wraps): 12x50kg, previous PR, 11x50kg (1/20/2011)

bodyweight 164

Garrett 7/24 - 7/30

PRs this week

Dips (wrist wraps): +70x9, previous PR +65x9 (4/12/2010)

Back Squat (belt): 3x3x280

Overhead Press (wrist wraps, no bounce): 1x160, previous PR 2x155 (6/27/2011) 5x3x135


Wide Grip Pull-up: +25x3


bodyweight 164

Garrett 7/17 - 7/23

New PRs this week:

Back Squat (belt): 5x5@250, previous PR 5x5@245 (7/6/2011)

Neutral Grip Chin-up: 6x+35, previous PR 5x+35 (3/11/2010)

Deadlift (belt): 4x375, previous PR 3x365 (4/4/2011)

Overhead Press (no belt, no wrist wraps): 12x105, previous PR 11x105 (7/23/2010)

Bench Press (wrist wraps, no pause, no bounce) 2x240, previous PR 2x235 (7/15/2011)  I also got 1x250 which would be PR, but no pause, so I'm not counting it as a 1 rep PR.

bodyweight: up 1 to 164 pounds

Garrett 7/3 - 7/16

PRs the past two weeks

Back Squat: 5x5@245.  previous PR 5x5@240 (3/14/2010)  I had been having enough trouble with my right lower back/glut that I stopped doing 5x5 squats, can't bleieve it was 16 months ago.  The problem still lingers a little, but I have found a number of different ways of dealing with it.  Decided to start up 5x5 squats for a little while.  Forgot my belt and my shorts, but still got 5x5@245 with little trouble.  I'll increase 5 pounds a weeks and we'll see how far it goes.

Bench Press (wrist wraps, no bounce, no pause): 5x5@205, 2x235, previous PRs 5x5@200 (4/14/2010), 2x230 (2/17/2011).  I haven't done 5x5 in a while I guess.

Deadlift (belt): 2x395, previous PR 2x390 (6/27/2011)

bodyweight 163

Garrett 6/26 - 7/2

PRs this week.  Good week

Deadlift (belt): 2x390, previous PR 2x385 (8/5/2010)
Overhead Press (wrist wraps, no belt, not paused, no bounce): 2x155, previous PR 1x155 (9/21/2010)
Dip (wrist wraps) 2x+115 tie previous PR
Overhead Squat (wrist wraps) 10x55kg, previous PR 8x50kg (9/16/2010)
L neutral grip chin-up: 9 in 1 set, 23 reps in 3 sets
Bench Press (wrist wraps, not paused, no bounce): 4x225, previous PR 3x225 (2/16/2011)

Bench Press (wrist wraps, not paused, no bounce): 225 x 10 reps in 3 sets 

Back Squat (belt): 3x315 previous PR 3x295 (3/28/2011), 2x315 (2/17/2011)

Back Squat (belt): 15x205 previous PR 13x205 (1/9/2010)

Garrett 6/5-6/11

Took about 10 days off for various reasons.

6/6 - Z-center 5:30-7pm
Back Squat (no belt): 5x175,195,215,225,235,245,255,225
Bench Press (wrsit wraps): 5x175,185,195 7x205 4x215
One Arm DB Bench Press: 5x55,65,75
Wide Grip Chin Up (chest to bar with leg swing): 4x5

6/7 - Z-Center 4:30-5
Barbell Rows, Snatches, Pull-ups

Garrett 5/15 - 5/21

5/15 - Z-center 3-5pm

Bench Press (wrist wraps>185): 5x185,195,200,200,205 1x230,235 Fx240

Back Squat (belt>275): 5x185,225,235,245,255 1x275,295,315

BB Row: 2x8x50

L Neutral Grip Chin up: 6,7,8,8

Snatch (wrist wraps, kg): 3x40,45,50 2x55 5x3x50

5/17 - Z-Center 6-7:30pm

Overhead Press (pause, no wrist wraps): 5x85,95,105,115,120,120,120,120 1x135 2x140 1x145

Deadlift (left hand under, no belt): 3x225,245,265,295,295,295,295,315 1x325,335,355,365,365

Neutral Grip Chin-up: 5,6,7,8,9,7

DB Row (slow, pause) 3x5x35

5/18 - Z-center 3:15-4pm

Snatch (no wrist wraps, kg): 2x40,45,50 2x6x52.5 2x55,57.5

5/20 - Z-center 5:30-7pm

Bench Press (wrist wraps): 5x175,185,195,205,210 2x225 1x235,240 2x225 21x135

Back Squat (*=belt): 5x155,175,195,215,235,245 1x275*,315* 10x225*

bodyweight 163

Garrett 4/24 - 4/30

4/24 Z-Center 7-9pm
Back Squat (belt >225): 4x175,205,225,235,245,255,265,275,285
Bench Press (wrist wraps >175): 1x225,235,245 2x230,225 5x205,195,195 6x195 7x185 8x175 7x165 2x10x135
Neutral Grip Chin-up: 3x+45 1x+55,+65 3x5x+0
+15 mile bicycle ride in the morning

4/26 - Z-Center 3:30-4:30pm
Barbell Row: 5x5x40kg 5x5x50kg 5x5x60kg
Overhead Squat 6x60kg (PR) 6x50kg

got sick

PRs this week:
Overhead Squat 6x60kg
bodyweight 161

Garrett 4/17 - 4/23

4/17 Z Center
Deadlift: 1x365,405,425(PR) 2x2x315
Bench Press: 1x235,245 4x220(PR) 6x205 8x185 10x155 12x135
One arm dumbell deadlift: 80lb 5,5,10 reps
Wide grip pull up: 36 reps in 6 sets

4/18 2 mile jog + 4x~60 yards sprints

4/19 Z-Center 6-7pm
Back Squat (belt): 5x225,235,245,255,265 3x295
Barbell Row: 2x8x40kg, 3x8x45kg, 3x8x50kg, 8x60kg 10x50kg

4/21 Z-Center 5-6:30pm
Overhead Press: 7x8x85 10x85 (8x8x85=PR)
Deadlift: 3x5x225
Deficit deadlift: 4x5x225
L neutral grip chin-up: 54 in 8 sets (PR)

+1 softball and 3 bike trips to work

PRs this week:
Deadlift 1x425
Bench Press: 4x220
Overhead Press 8x8x85

bodyweight 162

Garrett 4/10-4/16

4/11 - Z Center 6:30-7:30pm
Overhead Squat: 2x4x55kg (PR)
Clean: 1x75kg (PR)
L wide grip pull ups: 33 in 6 sets
Some more cleans, snatches, overhead squats and front squats, not to failure, but I was sweating

The clean at 75kg was very easy, but my  form on the catch was super shitty, and I am afraid I will hurt my wrists if I don't learn how to catch properly near my max in cleans.  I guess that's one of the reasons I never tried heavier than 70kg before now.

I think incorporating barbell rows into my workouts is paying off.  Even if I have to do a little less volume in squats and deadlifts to accommodate the strain that BB rows cause, I think they are making me stronger overall.  

4/13 - Z Center 4:30-5:30
Back Squat: 5x10x145
Dips: 89 reps in 6 sets
Barbell Row: 45kg 80 reps in 9 sets

4/14 - Z-Center 7-8pm
Jerk(wrist wraps): 5x135,145,155,165 4x175 (PR) Fx195 8x135
Windmill: 3x30/0 3x30/30 3x30/45 5x30/45
Neutral grip chin-up: 4x5x+25 4x+45

4/16 Z Center 2-3:30pm
BB Row: 2x5x110 5x121 5x132 3x5x121 5x132
OHP: 5x95 2x3x115 1x140,150 12x100 2x145

+2 Softball games and 3 trips to work on bicycle

bodyweight 162
PRs this week

Overhead Squat: 2x4x55kg

Clean: 1x75kg

Jerk: 4x175

4/3 - 4/9

4/4 - Z Center 6-8pm
Deadlift(belt): 11x1x365 3x365 (14x1x365 = PR,3x365=PR)
BP(wrist wraps>185): 1x225,235,240,235 2x10x135 fast 15x135 3x205 4x205 5x205
L neutral grip chin ups: 53 in 9 sets

4/6 -Z center 2:30-4:30pm
Back Squat(belt>225): 8x2x275(PR)
BB Row: 8x5x132
Overhead Press: 14x95(wrist wraps,PR) 2x8x95 7x95 15x45 24x45

4/9 - Z center 6-8:15pm
Bench Press(wrist wraps>135): 1x235,245 7x185 9x185(PR) 2x1x225 2x2x225 15x135 20x135
BB Row: 40kg 119reps in 11 sets
Deadlift(belt): 1x365 3x1x395 1x405 (4x1x395=PR)
Overhead Squat(wrist wraps): 3,5,8x40kg

3 bike rides to work + 1 softball game

bodyweight 162 pounds
PRs this week
Deadlift: 14x1x365 3x365 4x1x395
Back Squat: 8x2x275
Overhead Press: 14x95
Bench Press: 9x185

Garrett 3/27 - 4/2

3/28 - Z-Center 6-8pm
BS(belt>225): 1x245,265,285,305,325 3x295(PR) 5x10x135(fast)
BP(wrist wraps) 8x2x225(PR) one of these was a set of three

3/31 - OHSquat(wrist wraps) 5x5x40kg
BS 1x285,315
BBRow: 5x6x140
LNGCU: 3x3x+10 8x+0
Dip(wrist wraps): 5x5x+90 (PR:2 of these were sets of 6)

PRs:
BS: 3x295
BP: 8x2x225
Dip: 5x5x+90 6x+90

Garrett 3/20 - 3/26

3/20 - Rest

3/21 - Rest

3/22 - Z-center 6:30-8pm
DBRow: 10x30,40,50 elbow pain
BP: 4x3x215 1x235 2x9x185 11x135
BS: 5x215,225,245,275 1x305,315 5x225 8x225

3/23 - Rest

3/24 - 20 mins chin-ups abs at home

3/25 - Rest

3/26 - Z-center 6-8pm
BBRow: 5x8x110
OHP: 10x2x135(PR)
FS: 5x10x135(PR) 1(belt)x185,215,235,255
DL(belt): 1x315,345,375,405,420(PR)
LNGCU: 6,7,8,8,5

PRs this week
DL: 1x420
OHP: 10x2x135
FS: 5x10x135

bodyweight 161