Thursday 15th November - 2012

O-Lift intense + Squat/push press intensive

A.Split jerk wave load, 3,2,1,3,2,1; rest 3-4min - second wave higher
B.Tall squat snatch, 2reps; rest 2min x 5
C1.Back squat, 8,8,8; rest 3min - each set epic/tough
C2.Push press, 8,8,8; rest 3min - each set epic/tough
D.OH Walking lunge in snatch grip, 10 steps; rest 2min x 3

Notes:

A.not sure if i did this correct first wave, 72.5kg, 75kg, 80kg, 75kg, 80kg, 85kg all done with left leg as front leg
B.60kg, 62.5kg, 65kg, 70kg(1), 70kg(1) - not on today
C1.102.5kg, 107.5kg, 112.5kg (7reps)
C2.52.5kg, 60kg, 62.5kg - could have went heavier i think
D.40kg, 50kg, 55kg (6 steps)

Tuesday 13th November - 2011

Tuesday: CP based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory 

A. Clean grip deadlift + Close grip bench press, 15min, build to a heavy 3 in both

B1. Snatch grip DL @ 20X0, 8-10reps @ moderate-tough; rest 2min x4

B2. Close grip BP @ 20X0, 8-10 moderate-tough reps; rest 2min x4

C1. Russian kbs, 15-20reps @ 2pd; rest 90sec x3

C2. Push ups, 15-20reps @; rest 90sec x3

 

Notes:

 

A.Deadlift - 140kg x 3 (tender in the back), Benchpress built to 90kg @ 30x1

B1.80kg, 90kg, 100kg, 110kg

B2.70kg, 75kg,80kg,85kg (6 reps) 

C1.Completed @ 32kg, 20reps

C2.Completed 20 reps both unbroken

Sunday 11th November - 2012

Aerobic (single)

Row 60min for distance

Completed: 13,752m

Saturday 10th November - 2012

Test Week

CP Based, FS/pull up intense + CP Squat battery + UB push/UB push pull battery + CP Density

A.Back squat @ 30x1, 1RM
B.Pronated chin up @ 30x1, 1RM
C.100 pull ups for time

Notes:

Back feeling a lil weak from dead and squat cleans but went through with it!

A.135kg, same as last time, wanted heavier, not on today
B.45kg
C.3.42mins

Thursday 8th November - 2012

O-Lift/Dynamic

A.Split jerk 1RM
B.FT: 21,15,9
60kg squat clean
Ring dips

Notes:

A.Sloppy today, need to build properly, 95kg im stuck on its more landing and getting feet set and balanced the weight isnt heavy the technique isnt quite there on heavy weights, disappointed!

B.6:47, squat cleans mental, but did first 15 straight, should've pushed through, but felt like a gasser!

Tuesday 6th November - 2011

Test Week

CP Based, LB bend/UB press HUT/Speed + LB bend/UB press hyp + LB bend/press accessory

A.Close grip bench press @ 30x1, 1RM
B.Deadlift, 1RM

Notes:

A.110kg (slight spot, very slight)
B.160kg

Saturday 3rd November - 2012

CP based, FS/pull up intense + CP Squat battery + UB push/UB push pull battery + CP Density

A.Back squat + chin up, 20min to build to a heavy single in both
B.Squat snatch, heavy 2; rest as needed
C.100 pull ups for time

Notes:

A.Built to 130kg back squat, 45kg pull up (clean grip)
B.Built to a sloppy 75kg
C.Not completed