Power = (Force) X (Velocity)

[powerandvelocity]

02/28/2009 (Gonna focus more on olympic lifting for a while and see what happens...)

Snatch (Shoulder width stance, pause attempt before the recovery phase. I call it attempt because I am so horrible at these that I could barely stabilize the weight overhead! About 30-50% of the time, I fail to catch the bar.)
45x3
95x2
115x2
125x2 (first rep failed.)
125x3 (first rep failed, next two sets were good even with a pause at the bottom.)
125x2 (first rep failed...)

Cleans (I was spent from the snatches, and I couldn't catch the bar with these too.)
185x2 (Both reps failed)
135x2
135x2
135x2

Front squats (ATG, shoulder width stance)
185x2
225x2
245x2 (This seems to be the perfect weight for 3x2 which I am planning to do.)
275x0

Standing tates presses (not sure if there's already some dude out there who invented these.)
35x2
50x2
50x2
50x2

DB rows
85x5
85x5
85x5

Flies
45x6
45x6
45x5

Front laterals (not gonna go into details)

I also did some ab stuff.

[powerandvelocity]

03/02/2009 (light day)

Everything else was light, except for my good mornings which I added in.

Good mornings
135x3
185x3
225x3
295x3
295x3
295x3
295x3
295x3

Every set was tough, but I could've done heavier.

I'm not gonna go into details to my other light stuff.

[powerandvelocity]

03/04/2009

It's "medium day". I'm not gonna go into details.

I'm thinking of going back to westside training...

[powerandvelocity]

03/07/2009

Snatch (shoulder width stance. Pause before the part where I squat the weight up. Everything was messy. I could barely remember anything during this workout. All I'm gonna say is that I used 135, and more than half of the reps were failure. I couldn't quite catch it the bar in the right overhead squat position. It's definitely my biggest problem...)
135x3x2

Cleans (Same as above)
155x3x2

Front squats (ATG. Shoulder width stance.)
245x2 (I set the pins too high. The sound of metal humping each other annoys the crap out of me...)
245x1 (I really have to put the pins lower.)
225x1

Standing tates presses
55x3x2

DB rows
90x5
90x5
90x4

Incline DB presses (45 degree incline)
70x3x4

Ab stuff
blah blah blah 6 reps blah blah blah 6 reps...

[powerandvelocity]

03/09/2009

It's "light day"... The only part where I'm actually gonna go to details with are the GMs (in which I did heavy), and snatches.

Good mornings (Warm-ups not included)
315x5x3

Snatches
95x3x2

Funny story, at the second rep of the first set of snatches, the bar went way too far back to the point where it actually fell behind me. If I wasn't flexible enough I probably would've disclocated my shoulder.

[powerandvelocity]

03/11/2009

"medium day"

I skipped alot of things because I lifted at weight training class. The only ones that I didn't skip are:

Snatches
115x3x2

Cleans
135x3x2

Front squats (shoulder-width stance, ATG)
225x3x2

[powerandvelocity]

03/14/2009

Heavy day

Snatches (shoulder-width stance, pause at bottom)
45x10
95x3 (all reps failed)
105x2
115x2
135x2 (first rep is a success... the rest is all crappy)
135x2 (both reps failed)
135x2 (both reps failed)

Front squats (ATG, shoulder width stance) (weightxsetsxreps)
245x5x2

Good mornings (it's like a deload on these. I cut down the volume and I'll be switching to romanian DLs next week.)
315x3x3

Lat pull downs (I can't believe I'm actually doing these!)
210x5x3

Incline DB presses (45 degree incline)
75x4
75x3
75x1
65x4

Ab stuff
blah blah blah x blah blah

I also did some grip work too.

I'm really having a hard time maintaining straight arms while the bar is overhead when I snatch. Probably due to some weakness in the triceps...

[powerandvelocity]

03/16/2009

Light day (weightxsetsxreps)

Snatches 95x3x2

Front squats 205x5x2

Deadlifts 315x3x2

I'm not gonnna go into details with the other lifts.

[powerandvelocity]

03/18/2009

Medium day (only go to details with the 3 lifts)

Snatches
115x3x2

Front squats
225x5x2

Deadlifts
365x3x1

[powerandvelocity]

03/21/2009

Heavy day

Snatch (eliminated the pause, still shoulder width stance)
45x5 (For some weird reason, this actually hurt my right wrist more compared to the heavier sets...)
95x2
105x2
115x2
135x2 (second rep failed)
135x2 (second rep failed)
135x2 (second rep failed)

Front squats (shoulder width stance, ATG, and this time, I put a pause at the bottom.)
245x2
245x2
245x2
245x1

Sumo snatch-grip semi-stiff-leg deadlift
225x3
225x3
225x3
225x2/3?? (grip problems)
225x1/2??

Partial OH press (Set the rack at about nose level)
45x5
95x3
105x3
115x3
155x2 (second rep failed.)
155x1 (failed. workout sucked)

Lat pulldowns
220x3
220x3
220x2
210x3
210x2 (couldn't quite get the third rep...)

Flies (weightxsetsxreps)
45x4x4

[powerandvelocity]

03/23/2009

Light day

Snatches (wrist is in pain)
105x1
105x1
105x1

Front squats (weightxsetsxreps)
205x3x2

Sumo snatch grip semi blah blah
185x3x3

Lat pulldowns
170x3x3

Press
125x1

Flies
35x4x4

[powerandvelocity]

03/25/2009

Medium day (only gonna go to details with 3 lifts)

Snatch
115x2
115x2
115x2

Front squat
225x2
225x2
225x2

Sumo snatch grip semi stiff leg deadlift
225x3
225x3
225x3

[powerandvelocity]

03/28/2009

Heavy day. I have seemed to have lost my mojo with my snatch.

Snatch
45x3
95x2
105x2
115x2
135x1 (failed)
135x2 (failed)
135x1 (failed)
135x1 (failed) humiliating.

Front squats (ATG, shoulder width stance, pause at bottom)
255x2
255x2
255x2
255x2
255x1

Sumo snatch grip semi stiff leg deadlifts
225x3
225x3
225x3
225x3
225x3
225x1 (PR!)

Partial presses (Pins are set about nose level, and then I press it from there.)
95x2
105x2
115x2
135x2
135x2
135x2
135x2
135x2

Snatch grip pull ups (bodyweight only)
Bx3
Bx3
Bx3
Bx2
Bx1 (Can't really remember that much with these)

Snatch sucked. Un fucking believable.

[powerandvelocity]

03/30/2009

Light day. (only gonna go to details with 3 lifts)

Snatches
95x2 (first rep failed)
95x2
95x2

Front squats
205x2
205x2
205x2
205x2

sumo snatch bla blah
185x3
185x3
185x3
185x3
185x3

A friend tried to lift my deadlift weight with the same style, he could only moved it for like 3 inches, once...

[powerandvelocity]

04/01/2009

medium day (only go to details with 3 lifts)

Snatch
115x2
115x2
115x2

Front squat
225x2
225x2
225x2
225x2
225x2

Sumo sna blah grip blah
205x3
205x3
205x3
205x3
205x3

[powerandvelocity]

04/04/2009

Heavy day

Snatches
45x3 (snatching the bar hurts my right wrist big time, but when I go heavier, it disappears. How weird.)
95x2
105x2
115x2
135x2 (flawless technique atleast by my standards, felt super easy. too bad I forgot to record it in video... atleast I managed to video tape the last two sets.)
135x2 (first rep is flawless, second rep failed.)
135x2 (first rep was a little crappy but I still managed to do it, second rep failed.)

Front squats (ATG, shoulder width stance, pause at bottom)
265x2
265x1
265x1
265x1 (failed. Atleast I managed to reach the bare minimum total reps.)

Sumo snatch grip semi stiff leg DL (couldn't quite remember...)
235x3
235x3
235x3
235x3
235x3 (first rep failed due to grip problems, second rep was a success, third rep was major failure!)

Partial OH presses (shoulder width grip, starting position is where the bar is in the same level as my nose.)
45x10
95x3
105x2
115x2
145x2
145x2
145x2
145x2
145x2

Seated cable rows (pause at the starting position of the rep, I used that thing where my fists are close to each other)
210x3 (ooops, too tough)
195x3
195x3
195x3
195x3

I feel re-energized. I didn't feel as tired as I usually do after a heavy session which is kinda nice. ::smile::

[powerandvelocity]

04/06/2009

Light day (Only gonna go to details with two lifts. I skipped the posterior chain work... I don't know why. I was feeling EXTREMELY tired!)

Snatch
105x2 (both reps failed)
105x2
105x2

Back squats
225x2
225x2
225x2
225x2

[powerandvelocity]

Medium day

(only going to go to details with 3 lifts.)

Snatches
115x2
115x2
115x2

ATG back squat with pause at shoulder width stance
275x2
275x2
275x2
275x2

Sumo snatch grip semi sti....
205x3
205x3
205x3
205x3
205x3

Snatch (I wanted to practice the technique really bad!)
135x1 (...nice, I liked it.)

[powerandvelocity]

Heavy day (04/11/2009)

Snatch session sucked. I widened my stance a little bit just for the sake of variation. And apparently, the very moment I actually started paying attention to my technique, the worst thing happened... Out of all the 10 total repetitions that I did (including the acclimation sets), only 2 of them were a success, and they're just my warm-up sets.

Anyway...

High-bar back squats (ATG, pause at bottom)
275x4
275x4
275x3
275x2

Snatch first pulls (...hmmm, not sure if someone already invented these. What I do is I imitate my first pull, and deadlift it. I stop when the bar reaches the top of my knees.)
225x4
235x3/4??
235x4
235x4
235x4

Narrow grip bench presses (legs are raised, shoulder-width grip, paused at the bottom.)
215x2
215x2
215x2
215x1

Seated rows
195x4
195x4
195x3
195x3

[powerandvelocity]

Light day (04/14/2009)

I had to skip the snatches. Light snatches hurt my right wrist.

Only going to go to details with 2 lifts

ATG back squat, high bar, pause, shoulder width stance
225x4
225x4
225x3
225x2

(I pretty much jumped with the last rep of the last set.)

"First pulls"

185x4
185x4
185x4
185x4

(I occasionally tried to snatch the bar... lol, there was no way.)

[powerandvelocity]

Medium day (04/15/2009)

I had to skip the snatches, my right wrist pain has gotten worse...

High bar ATG squats with a pause at shoulder width stance (I did this during weight training class... I was pretty much "jumping" with the weight like I'm doing jump squats or somethin'.)
245x4
245x4
245x3
245x2

BP (shoulder width grip, pause at bottom, legs raised. I also did these in weight training class...)
195x2
195x2
195x2
195x1

Snatches (I'm now in the gym. Thank God.)
105x1 (OUCH!!!)

"First pulls"
215x4
215x4
215x4
215x4

Seated rows
180x4
180x4
180x4
180x4

[powerandvelocity]

04/18/2009

Heavy day

Snatch grip first pulls
205x2
225x2
245x2
295x2
295x1 (failed)
295x1 (another desperate attempt... failed.)

High bar squats at shoulder-width stance with a pause at the bottom.
265x4
265x4
265x3
265x3

Bench presses (shoulder-width grip, pause at bottom, no spotters, legs raised.)
45x20
135x2
155x2
185x2
225x2
225x2
225x2
225x1 (PR!!!)
225x1 (PR!!!)
225x1 (PR!!!)
225x1 (PR!!!)

Seated rows
205x4
195x4
195x4
195x4
195x3

Ab stuff
blah blah...

I can't do snatches. My right wrist is all messed up.

[powerandvelocity]

04,22,2009

Medium day.

I'm not gonna go with the details of my training session...

[powerandvelocity]

04,25,2009

Heavy day (performance seemed to have dropped. not sure.)

Snatch grip first pulls
45xmillions
185x2
205x2
245x2
275x2
275x2
275x2
275x2
275x1

(My grip is struggling with first pulls)

Squats (disappointment... performance is worse, I probably got too tired with the first pulls... shoulder width stance, pause at bottom, ATG, high bar)
265x4
265x3
265x3
265x2

Shoulder width grip bench presses (pause at bottom, legs raised... disappointment too...)
I pretty much worked up to 245 lbs... I was expecting to do it for several sets of doubles but, I only managed to do it once.

Lat pulldowns (shoulder width grip, pause at the dead hang.)
210x4
210x4
210x4
210x3

Ab stuff (blah blah)

I'm thinking of taking a week off to max out on front squats...

[powerandvelocity]

05,06,2009

AM workout (I did these during weight training class...)

Close grip BPs
95x10
135x4
150x4
185x4
205x4
205x4
205x3
205x2 (memory is not quite clear)

Behind the neck press (i didn't wanna do these but I said "screw it, I'll just give it a try.".)
45x10
115x4
115x3
115x??
115x??

Flies
50x??x??

I'm thinking of doing the other heavy stuff later at the gym.

[powerandvelocity]

05,06,2009

(done at the gym)

Front squats (ATG, no pause, shoulder width stance.)
45x10
185x2
225x2
275x1
315x1 (failed. Sticking point about 2 inches above parallel.)

Pause front squats (ATG, shoulder width stance, and I have no idea why I added a pause...)
255x2
255x2
255x1 (Judging from how much I strained in this lift, I feel guilty about the 315 attempt. Maybe I would've made it if I actually kept pushing... oh well, no excuses.)

Lat pulldowns (shoulder width grip)
215x4
215x4
215x4
215x3 (PR?)

Shrugs (double OH grip.)
225x?
255x?
255x?
255x?

Ab stuff
Blah blah.

[powerandvelocity]

05,08,2009

Light day

Front squats (ATG, pause, shoulder width stance)
205x2
205x2
205x1

Blah blah blah... It's a light day so who cares about the details?

[powerandvelocity]

05,10,2009

It's a medium day! And that's it for my training log.

[powerandvelocity]

05,13,2009

Hang snatches (...from below the knee, paused, and BOOYA! Shoulder-width stance.)
45x5
95x2
105x2
115x1
135x1 (failed)
135x1 (failed miserably!)

Front squats (stance is slightly wider than shoulder-width, ATG, pause at the bottom. Wow, I can actually go 2-3 inches deeper with these than my regular shoulder-width stance.)
255x2
255x2
255x1
255x1
255x1 (Extremely tough)
255x1 (??? This is somehow easier than the last set!)
255x1 (failed.)

Rack pulls (starting position is above the knee... My grip is holiding my back.)
405x3
405x3
405x3
405x2 (On the second rep, my skin got ripped off, I had to stop...)

Close grip BPs (pause at the bottom)
135x2
155x2
185x2
205x2
205x2
205x2
205x1 (I have someone learned hot to properly position the bar in the right spot, and relax my muscles at the bottom. I think pausing in almost any lift at the bottom has motor-related benefits if you know what I mean...)

Lat pulldowns (my body is positioned in such a way that when you look at me sideways, my arms ar perpendicular to my torso. grip is wide.)
180x4
195x4
195x4
195x3

Ab stuff (blah blah)

Incline DB presses
75x1 (FAILED! Triceps got thrashed and I said "Screw it, I'm just gonna leave.")