“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

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