Gym Lifts

LA Fitness Alone 6/10
I. Snatch Grip Push Press: 135x8..135x8..185x5..225x4..255x3..255x3..225x4..225x4 (shoulders still shot..prob still from heavy benches two days ago??)
II. Seated Unilateral Hammer Shoulder Presses: 6 45s x 8 each arm...same
III. Inverted Smith Machine Rows: 45x10/BWx6...45x10/BWx10

IV. Hammer Standing Shrugs: 6 45s x 20..same
V. Pec Deck Reverse Rear Laterals: 135x12..145x12..same
Swiss Ball Neck Bridges with pause...x6..x6

Good thing i am not working out tomorrow..need day off...

O Lifts

Trinity with John Rating: 8/10

I. Snatch: 95x3..135x3..155x3..185x3..195x3 (missed x 5 barely!) pull was fast but when catching shoulders would not support it..they would relax. Shoulders tired from heavy DB benches 2 days ago????
II. Clean and Jerk: 135x3..185x3..205x3..225x3 (no knee pain..left elbow pain but less..ALL catches were FULL cleans...NO power cleans..) Used Absorbine Veterinary Liniment Topical Antiseptic suggested by someone..seemed to work..

III. Back Squats: 135x5..225x5..275x5..315x5..315x5

GYM Lifts

LA Fitness Alone Rating: 8/10

I. DB Flat Bench: 70s x 12..100x8..125sx8..125s x 7

II. Hammer Pulldowns: 4 45s x 12..6 45s x 10..6 45s & 2 10s..6 45s & 4 10s x 8

III. Seated Cable Rows: 120x10..125x10

IV. Dips x 20

V. Flat Nautilus Bench: 6 45s x 10..6 45s x 10

VI. Hypers: 45 x 10..45 x 10

VII. Sinlge Leg Extensions: 60 x ALOT

"Felt strong and good conditioning"

Strongman Lifting

Middle School with Thomas Rating: 8/10

I. 12 pound med ball Throws: 5 each arm well over 13 feet.


II. 30 yard sprints: Did not time these. Just starting back sprinting so we took it easy with buildups & various drills - knee ups, etc.

III. Red (bigger) rock carry: Carried it around "The journey" SLOW..Did not time it...Neither one of us dropped it.

Gym Lifts

La Fitness with Josh spotting on Front Squats Rating: 10/10!
I. Snatch Pulls: 13556..185x5..225x3..255x3..275x3..275x3 (much easier and faster...made sure i was staying over bar until 2nd pull)

II. Front Squats: 135x6..185x3..225x3..275x2..315x1..345x1!..365x1 (missed half way up!)..365x1 (missed half way up!) VERY CLOSE

III. DB Row: 125x6...125x6

45 pound plate 3 way neck

Gym Lifts

La Fitness with Katie Rating: 8/10

I. DB seated shoulder press: 60x10..70x10..80x8..100x8 (easy) could not get 110s from lap to shoulders...would have been able to do them..

II. Nautilus Seated shoulder Press: 4 45s and 25x 10..same x 10

III: Recline smith machine rows: bodyweight x 15..25x15..45x10

IV: Nautilus Pulldowns: 6 45s and 2 25s x 10..8 45s and 2 25s x6..6..6 45s and 2 25s x 6

O Lifts

Trinity with John Rating: 6/10 weight: 223
I. Snatch: 95 x 3..135x3..155x3..175x3..185x3..195x3 (took 5 attempts)

II. C&J: 135x3..185x3..225x3 (2 power cleans)..my tendinitis in my left elbow is killing me. won't allow me to rack weight.

III. Back Squat: 135x5..225x5..275x5..315x5..315x5

Gym lifts

LA Fitness with Katie 8/10

I. Flat BB Bench: 135 x 10..225x8..275x6...315x6..315x6..225x23

II. Recline Smith Machine Rows: bodyweight x 15..25x15

III. T Bar Rows: 3 45sx10...3 45s & 25x8..4 45sx8..4 45s& 10x8..4 45s &10x8

IV Small Handle Pulldowns: 220x8..220x8

V. Hammer Seated Presses: 4 45sx8..4 45s x 8

VI Dipsx20

VII Hanging Knee Raises: x 10..x10

GYM LIFTS

LA Fitness with Thomas Rating: 8/10

l. Snatch Pulls: 135x 5..185x5..225x3..275x3..275x3

II. Front Squat: 135x5..185x4..225x3..275x2..315x1..335x1

III. DB Row 100sx5..110sx5..125sx6

IV. DB Flat Bench: 100x6..110x6..125x8

V. Single Leg Extensions (knee rehab): 60x??..60x??

Gym Lifts

La Fitness Alone 02/12/09 7/10

I. Behind Neck Snatch Grip Push Press: 135 x 10..135 x 10...185 x 6...225 x 6...255 x 3...225 x 6...225 x 6

II. Chest Supported T-Bar Row: 3 45s x 8..3 45s &2 10s x 8...3 45s & 25 x 8...3 45s & 25 x 8

III. Hammer Seated Press: Stack (135) x 10...Stack x 10...Stack x 10

IV DB Rows: 110s x 8

V Hammer Standing Shrugs 6 45s x 20..6 45s x 20

Neck

O Lifts

02/11/09 Trinity High with John Rating: 7/10

I. Snatches : 95 x 3...135 x 3...155 x 3...155 x 3...175 x 3...185 x 2 missed 1 rep)

I. Clean and Jerk: 135 x 3...185 x 3...205 x 3...225 x 3

III. Back Squat: 135 x 5...225 x 5...275 x 5...315 x 5...315 x 5

"Knee felt tender and weak...Had two solid weeks in a row past two weeks..May be feeling the effects in my knees..."

Gym Lifts

La Fitness Alone Rating: 8/10

I. DB Incline: 60 x 10..80 x 10...100 x 8...110 x 8...110 x 8

II. Hammer Strength Pulldowns: 4 45s x 10...6 45s x 10...6 45s & 2 10s x 10...6 45s & 4 10s x 8

III. Hammer Strength Incline Presses: 4 45s & 2 25s x 10...4 45s & 2 25s x 8...4 45s & 2 25s x 8

IV. Recline/Lying rows on Smith machine: x 15... x 12...x 12

V. Dips: x 10

VI. Unilateral Leg Extensions (knee rehab) : x ? x ?

VII. Swiss Ball Neck Bridges: x 5...x 5

Strongman Outdoor Lifts

Middle school with Thomas 8/10

I. 12 pound med ball throws with handle: 5 throws each arm all 30 feet.

II shot throws: 8 pound for 5 throws behind: 53 feet top throw
12 pound for 5 behind: 43 feet best for 5 throws
8 pound front throws: 43 feet for 5 throws


III. Various broad jumps: parallel from seated: 5 jumps at 7 feet
standing for 5 jumps at 7 feet

IV. Xterra pull: 200 yards for 36 seconds.

" Wind was in face on truck pull. Pull is GREAT rehab for my knees. They feel GREAT afterwards!"

O Lifts

Location: Harwood Middle with John Rating: 8/10

I. Snatch progressions: from hip: 95 x 3...135 x 3...

from mid thigh: 155 x 3..175 x 3

II. Clean and Jerk progressions: from hip: 135 x 3...155 x 3.

from mid thigh: 185 x 3...185 x 3

III. Clean grip deads: 225 x 1...275 x 1...315 x 5

IV. Bar Twists: 25 x 5 x 3

Gym Lifting

02/06/09 Alone LA Fitness Rating 9/10!

I. Behind Neck snatch (wide) grip push press: 135 x 8...135 x 8...185 x 6...225 x 6...255 x 5...275 x 4 (PR)...275 x 4 (PR)...225 x 6...225 x 6

II. Row handle Pulldowns: 240 x 10...240 x 10

III. DB Rows: 110 x 8..120 x 8...120 x 8

IV. Single Arm side Laterals: 45 x 8

V. Hammer Strength Seated Overhead Presses: 150 each arm x 10...x 10

VI Hammer Strength Standing shrugs: 6 45s x 20...x 20

VII. Swiss ball neck bridges with 2 second pause at top: x 5...x 5

"Felt stronger than I have in YEARS...Push presses were easy..." C

Olympic Lifitng

02/05/09 Wednesday Location: Harwood with John Rating: 8/10


I. Snatch: 95 x 3...135 x 3...155 x 3...175 x 3...185 x 3...195 x 3

II. Clean & Jerk: 135 x 3...185 x 3...205 x 3...225 x 3

II. Clean Grip Deadlifts: 225 x 3...275 x 3...315 x 3...365 x 3

"Solid workout..NO knee pain..mild left elbow soreness keeping me from getting left elbow high in clean recovery..snatches and deads easy.." C

Gym Lifts

Gym lifting LA fitness with Katie Rating: 8/10

1. Bench: 135 x 10...225 x 10...275 x 8...315 x 6...315 x 5...225 x 23

2. Recline (lying on floor) Rows on smith machine: 25 pound plate on chest: x 14...x 10

3. Hammer Flat Bench: 6 45s x 10...6 45s x 8

4. Hammer Pulldowns: 4 45s x 10...6 45s x 10...6 45s & 10 x 8...6 45s & 4 10s x 8...6 45s & 2 25s x 8

5. Seated cable row: 245 x 12

6. Pec Deck Rear Lateral Rows: 135 x 12...135 x 12

7. Single Leg Extensions (knee rehab): 60 x failure...60 x failure

"Good workout. Higher bodyweight is helping bench as well." Chase

Strongman (outdoors) lifting

Location: Middle school with Tom and Katie Rating: 8/10

I. Med ball single arm (with handle) throws: 12 pound ball both arms 30 feet (?) times 5 sets

II. Shot relay: 16 pound shot for 160 yards - 25 seconds x 6 throws...24 seconds x 6 throws...22.88 seconds x 6 throws...

III. Shot relay with BOTH 8 pound & 16 pound shots - 160 yards for 32 seconds


III. Rock Speed Carry: 135 pound rock for 30 seconds: 5 yards past tennis court (100 yards (?)
135 pound rock for 30 seconds: back to truck (100 yards (?)

"Solid workout..Cardio/endurance remains up." Chase

Gym Lifts

LA Fitness 01/31/09 ALONE Rating: 9/10!

I. Snatch Pulls: 135 x 5..185 x 5...225 x 3...225 x 3...255 x 3...275 x 3

II. Front Squats: 135 x 6...185 x 5...225 x 4...275 x 2...315 x 1...345 x 1 (EASY!)...315 x 1...315 x 1...315 x 1

III. Neck 3 way: 45 pound plate x 12 each side

ABS

Added body weight has helped strength..ALL front squats VERY easy! Felt strong under! Chase