this is a log.: February 2013

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Thursday, February 28, 2013

time to bulk?

531.c1.w3.d3

warm-up:

bench 45kgx5, 55kgx5, 65kgx3

main:

bench 67.5kgx5, 77.5kgx3, 85kgx9, 67.5kgx13-7-4
inclined bench 55kgx5, 72.5kgx6-4-3
lat pull down 91kgx5, 91kgx13-7-4
reverse curls 12.5kgx5, 17.5kgx10-6-4

random conditioning:

ergo 2x150m@1:27~ pace

Tuesday, February 26, 2013

531.c1.w3.d2

warm-up:

deadlift 85kgx3, 102.5kgx3, 120kgx3

main:

deadlift 130kgx5, 145kgx3, 162.5kgx2

Monday, February 25, 2013

531.c1.w3.d1

warm-up:

press 30kgx5, 35kgx5, 42.5kgx3

main:

press 45kgx5, 50kgx3, 55kgx3, 45kgx10-6-4
close grip bench 55kgx5, 72kgx6-4-3
weighted pull-ups 20kgx5, 20kgx12-7-4
curls 30kgx5, 40kgx6-4-3

Friday, February 22, 2013

531.c1.w2.d4

warm-up:

squat (atg) 65kgx5, 80kgx5, 95kgx3

main:

squat (atg)102.5kgx3, 117.5kgx3, 130kgx7, 100kgx10
stiff leg deadlift 77.5x5, 110x15

too sleepy to do anything else.

Thursday, February 21, 2013

531.c1.w2.d3

warm-up:

bench 40kgx5, 50kgx5, 60kgx3

main:

bench 65kgx3, 72.5kgx3, 82.5kgx7-4-3
inclined bench 45kgx5, 65kgx10-6-4
weighted pullups 40kgx5, 40kgx5-3-2
reverse curls 10kgx5, 15kgx15-8-5

conditioning:

21-15-9 reps:

24kg swings
pullups

time: 2:31

Monday, February 18, 2013

531.c1.w2.d2

warm-up:

deadlift 77.5kgx5, 95kgx5, 112.5kgx3

main:

deadlift 120kgx3, 137.5kgx3, 155kgx7, 120kgx13
front squat 52.5kgx5, 72.5kgx10
reverse hypers light bandx20x3
ab roller 15x3

Sunday, February 17, 2013

531.c1.w2.d1

warm-up:

press 20kgx5, 30kgx5, 35kgx3

main:

press 40kgx3, 47.5kgx3, 52.5kgx8-5-3
closed grip bench 50kgx5, 62.5kgx13-7-6
weighted pullups 20kgx10-6-4
curls 30kgx5, 42.5kgx6-4-3

conditioning:

swings 24kgx25-25-25-25

Friday, February 15, 2013

531.c1.w1.d4

warm-up:

squat 60kgx5, 72.5kgx5, 87.5kgx5

main:

squat 95kgx5, 110kgx5, 122.5kgx10, 95kgx12
stiff leg deadlift 85kgx5, 102.5kgx15
back extensions 30x2

Wednesday, February 13, 2013

531.c1.w1.d3

warm-up:

bench 20kgx10, 40kgx5, 50kgx5, 60kgx3

main:

bench 65kgx5, 75kgx5, 85kgx8-5-3
inclined bench 45kgx5, 55kgx10-6-4
pull-ups (neutral grip) 12, 10-6-4
reverse curls 10kgx5, 15kgx8-7-4

Tuesday, February 12, 2013

technique work

day:

snatch 20kgx5x2, 30kgx3, 40kgx3, 50kgx1x2, 55kgx1x2, 60kgx1x2
thrusters 40kgx5x3
reverse hyper 2x20
some mobility work

night:

random 3.8km run: 20.19

Monday, February 11, 2013

531.c1.w1.d2

warm-up:

deadlift 70kgx5, 85kgx5, 102.5kgx5

main:

deadlift 112.5kgx5, 130kgx5, 145kgx8(4hg), 112.5kgx15(7hg)
front squat 52.5kgx5, 62.5kgx10
back extensions 50,40,10
sit-ups 50, 40, 10

Sunday, February 10, 2013

531.c1.w1.d1

warm up:

press 28kgx5, 30kgx5, 35kgx5

main:

press 37.5kgx5, 45kgx5, 50kgx8-5-3
db floor press 40kgx5, 60kgx5-5-4
pull-ups 10, 12-8-7
curls 40kgx5, 45kgx7-5-3

benchmarks

current:

weight: 76kg
bench: 100kg
squat: 160kg
deadlift: 190kg
press: 65kg

target:

bench: 110kg
squat: 172.5kg
deadlift: 205kg
press: 70kg

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