A. High-bar back squat, build to a max
B. Clean & jerk, build to a max
A. 248 (PR + 13)
B. 174 (PR + 4)
Great day today!!! I was happy I PRd both my back squat and clean and jerk. Back squat felt good all the way up to 230, then I started to struggle a bit but still was able to stand it up relatively fast. Once I hit 248 I knew I probably wouldn't be able to go higher. PR!! My legs were pretty tired by the time I got to the clean and jerk so I didn't do as well as I would have liked on that. I got up to 174 and failed the clean, that got in my head a bit. I waited a few minutes and tried it again and got it, PR! The jerk felt pretty good but I don't know if I would have been able to clean any more than 175 at the moment because I was fatigued from the back squat. Overall, another good day!
Hold the vision, Trust the process Program design by Stephen Flamm
Tuesday, July 2, 2013
Monday, July 1, 2013
Sunday, June 30, 2013
6/30/2013
A. In 12:00, work up to a moderate back squat
B. In 12:00, work up to a moderate clean and jerk
+
butterfly pull up practice
A. 195
B. 160
+
complete
Felt good to actually lift today. Everything felt a little harder than usual since I haven't been in the gym in over a week (thanks, food poisoning). I just did movements that will prepare me for my testing this week. The back squat was a little discouraging, 195 felt pretty tough and I'm hoping to get more than 235 on Tuesday, I really want to PR my back squat. I haven't been eating a lot due to the food poisoning so I think that's why everything felt really heavy today. Clean and jerks felt pretty decent, I was pleased to get up to 160, my 1RM clean and jerk is 170. I didn't have as much time as I would have liked to practice pull ups but still got about 10 minutes of work in on that before I had to leave. Glad to be back to work, can't wait to start testing again!
B. In 12:00, work up to a moderate clean and jerk
+
butterfly pull up practice
A. 195
B. 160
+
complete
Felt good to actually lift today. Everything felt a little harder than usual since I haven't been in the gym in over a week (thanks, food poisoning). I just did movements that will prepare me for my testing this week. The back squat was a little discouraging, 195 felt pretty tough and I'm hoping to get more than 235 on Tuesday, I really want to PR my back squat. I haven't been eating a lot due to the food poisoning so I think that's why everything felt really heavy today. Clean and jerks felt pretty decent, I was pleased to get up to 160, my 1RM clean and jerk is 170. I didn't have as much time as I would have liked to practice pull ups but still got about 10 minutes of work in on that before I had to leave. Glad to be back to work, can't wait to start testing again!
Thursday, June 20, 2013
6/20/2013
8:00 to work up to a power clean max
2:00 rest
8:00 AMRAP power cleans at 90% of established max
2:00 rest
8:00 AMRAP power cleans at 90% of established max
190 (PR +5)
2:00 rest
21 cleans @170#
2:00 rest
21 cleans @170#
Great day today. I wasn't expecting to PR in the first part, I didn't think I would be able to work up to a PR in 8:00 but I got up to 185 which was my current PR and it went up really easily. I actually said "holy shit" out loud when I got it. I had one minute left to try for 190 so I did and I got it, it felt good and I think I could have tried for 195 but my 8:00 was up. I went to 170 for the second half, and they felt surprisingly good. I only failed one rep. At first I was resting too long between reps so I tried doing one rep every 20 seconds. It was pretty tiring but Josh was pushing me to get back to the bar and it really helped. I am really happy with how today went, the first week of testing is over and I am so pleased with how it's going!
6/19/2013
For time:
500 meter row
1:44.2
Extremely happy with how this went. I have never rowed a single 500 meter row all out for time before, I've done 500 meter repeats but I've never done one row at 100% balls out pace. The actual row went quickly, but afterwards I was in a lot of pain, my lungs and chest were on fire and I thought I was going to throw up. I had to go sit outside for about 10 minutes to pull myself together so I wouldn't vomit. I am really happy with my time, Stephen said to try and aim for 1:45, I thought I was going to get closer to 2:00 so I'm really proud that I got 1:44! It really helped having Stephen and Pat push me through the row, especially the last 100 meters when my legs felt like jelly.
500 meter row
1:44.2
Extremely happy with how this went. I have never rowed a single 500 meter row all out for time before, I've done 500 meter repeats but I've never done one row at 100% balls out pace. The actual row went quickly, but afterwards I was in a lot of pain, my lungs and chest were on fire and I thought I was going to throw up. I had to go sit outside for about 10 minutes to pull myself together so I wouldn't vomit. I am really happy with my time, Stephen said to try and aim for 1:45, I thought I was going to get closer to 2:00 so I'm really proud that I got 1:44! It really helped having Stephen and Pat push me through the row, especially the last 100 meters when my legs felt like jelly.
Tuesday, June 18, 2013
6/18/2013
A. Front squat, build to a max
B. Incline bench press, build to a max
C. Power snatch, build to a max
A. 210 (PR +15)
B. 105
C. 125 (PR)
Today was the first day of testing. I'm really excited to find a max of every lift since I haven't done that in a really long time. Front squats felt awesome, I worked up to 195 pretty quickly, hit 205 which was a PR then went to 210. It wasn't too much of a struggle to get it up, I think I could have gone higher but I wanted to save energy for the other lifts. Today was the first time I have lifted with a belt and I think that made a huge difference, I'm definitely going to buy one. The incline bench press was pretty awkward, I haven't done it before and it was weird. I only got up to 105, I'm not really sure if that's good or bad since I've never done incline bench. I was really happy with how the power snatch went, I got up to 115 and it felt pretty good so I went up to 125 and got it! PR! I went for 130 twice but failed. Next time!
B. Incline bench press, build to a max
C. Power snatch, build to a max
A. 210 (PR +15)
B. 105
C. 125 (PR)
Today was the first day of testing. I'm really excited to find a max of every lift since I haven't done that in a really long time. Front squats felt awesome, I worked up to 195 pretty quickly, hit 205 which was a PR then went to 210. It wasn't too much of a struggle to get it up, I think I could have gone higher but I wanted to save energy for the other lifts. Today was the first time I have lifted with a belt and I think that made a huge difference, I'm definitely going to buy one. The incline bench press was pretty awkward, I haven't done it before and it was weird. I only got up to 105, I'm not really sure if that's good or bad since I've never done incline bench. I was really happy with how the power snatch went, I got up to 115 and it felt pretty good so I went up to 125 and got it! PR! I went for 130 twice but failed. Next time!
Monday, June 17, 2013
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