other video finally uploaded

last set of 185x2

http://www.youtube.com/watch?v=XOJRuFsBNTQ

4/1

Speed bench
10x1x120 on the minute

Press
2x5x100

Chin ups
1,2,3,1,2,3,1,2,3 + 10 lbs on all reps

DB Row
2x10x100

4/2

Box squat
12x2x175

Speed deadlift
12x1x275 every 30 sec

Reverse hyper
3x12

4/5

Bench
3x5x205

Incline
2x10x135
1x9x135

lat pull down
1x10x140
2x10x150

Pendlay row
3x5x165

4/6

squat
3x5x295

PC

1x190
1x190 fail
1x185
1x185 fail
6x2x165

dumb bell swings
3x10x85

How you liking the program?

I dont like just doing upper body on one day. after bench and incline my arms feel terrible and its hard to do anything else. but i do like that its four days so im out of the gym in under an hour since i usually go on my lunch break.

4/8

Speed bench
10x3x145

Press
3x5x130

pullups
1,2,3,1,2,3,1,2 +15 lbs each rep

db row
2x12x100

4/9

Box squat
10x2x210 on the minute

Rack pull
1x5x435

Reverse hypers
3x12 +25lbs

4/12

Bench
3x3x195

DB Bench
1x9x75s
1x8x75s
1x5x75s

Lat pulldown
2x10x150
1x10x140

Seated cable rows

3x10x160

4/13

PC
185x2
190 x1,1,f,1,1
170 5x2

Squat

3x3x280

DB Swing
3x10x85

Here's my last set of squats from today.

http://www.youtube.com/watch?v=vWQ3b_bMO4w

4/15

Speed bench

10x3x135 on the minute

Press
4x3x125

Pullups

1,2,3,1,2,3,1,2,3 BW +15

DB row

2x10x115

4/16

Box Squat

12x2x185 on the minute

Speed DL

10x1x275 every 30 seconds

Reverse hypers

3x12 +25lbs

4/17

Went to http://www.chikarasport.com/chikara_weightlifting_club to try some olympic lifting. It is $150 a month for 3 training sessions a week. I thought it was ok. The guy didnt seem to give as much instruction as I thought. I was just doing the power versions of the lifts and he didnt say anything about it.

Snatch
7x3x40 Kg then on third rep do 3 snatch balances

C&J
3x2x40kg
6x2x60kg

My jerk was terrible so we worked on form with a bunch of jerks at 30 kg

Squat

He had me do high bar because he said low bar doesnt translate into olympic lifting well and to remember that the squat is an accessory lift to help the snatch and clean. whatever.

70kg x5
80kgx3
90kgx3
100kgx3
110kgx4x3

Back extenstion
3x12

Planks
3x45sec

Not sure if ill be getting a membership to this place. its like >1 hour away in traffic and not sure if the guy is good or whatever

4/19

Bench
5x3x215

DB Bench
2x8x75
1x7x75

Lat pulldown
3x10x150

Kroc rows
1x20x100

4/20

Squat
5x3x315

PC
5x2x175

DB Swings
2x10x85

4/21

Olympic lifting class
Bunch of light snatch singles

bunch of light clean and jerk singles

Work on jerk

HB Squat
3x2x100 kg

4/22

Speed bench
10x3x145 on the minute

Chinup
1,2,3,1,2,3,1,2,3 BW + 17.5 lbs

Press
1x3x140

Shoulders hurt terribly

DB Row
1x5x115

Shoulders hurt

4/23

HB Box squat
12x2x185 on the minute

Deadlift
1x405
1x465 PR
1x485 Fail got it like 1 inch off the floor

For my deadlift on 4/23 it should be 1x455 PR and 1x475 Fail

4/24

Olympic lifting
Bunch of Snatch balances then overhead squats

Jerk practice. Get in the landing position for the jerk and the press the barbell over head 5 times. Did like 7 or so sets of these

Back Squat
6x3x70 KG trying to work on getting deeper and back in extension

Reverse Hyper
3x10

Planks
Front and side.
1x1min

4/26
Bench
2x3x185

DB Bench
3x10x65

Lat Pulldown
3x10x150

Pendlay row
1x5x135
1x2x155
Shoulders were killing me

So i signed up for an olympic weightlifting club. its 150 a month with 3 sessions a week. I had my first competition on 5/22. Went 2/3 in Snatch with 50, 55, fail on 60 my arm was bent when i caught it. C & J went 3/3 with 60, 65, 75. CLeans were real easy, my jerk sucks though so that was tough.

5/24
LBBS
3x5x275
Bench
1x2x205
Wrist really hurt
3x5x185

Olympic lift training at night

The coach gave us like a 5 week work out that he had with each of us based on our comp maxes. For a while he wouldnt let me high bar back squat cause i couldnt keep my upper back in extension so he is keeping me real light. I think i might do starting strength on HBBS on mwf and also do the squat work outs he has for me cause they are light. He has me Squat on Sat and Monday and Over head squat on Wed to work on Flexibility.

Snatch
1x4x35
4x4x40
C & J
4x4x60
Squat
2x5x62.5
4x5x77.5
Box jumps
3x10
Back extensions
3x10
Planks
3x45sec

5/25
Deadlift
2x375
Speed Deadlift
8x3x300 every 90 sec

5/26

Oly lifting

C & J
1x4x37.5
2x4x45
4x3x52.5

Switched which foot goes forward on jerk and that seemed to help some

Snatch
4x4x45

OHS
1x5x27.5
2x5x35
4x5x40
Forging elite fitness

Broad jump + Vertical Jump
2x3

Back extensions
2x12

Planks
2x45 sec

5/27
Chin ups
1,2,3,1,2,3,1,2,3 +22.5 lbs

HBBS
1x5x225
2x5x245

These suck

press
1x5x135

Wrist hurt so i stopped

My wrist has been hurt so have just been doing some oly technique and squating. Started 5/3/1 Monday. Probably wont do squats cause i do squats when i oly train. We'll see

6/14
Press
1x5x95
1x5x110
1x8x120
really suck at high reps
5x10x70

pullups
6,5,5,5,3

Oly lifting

Snatch
2x5x35 kilos
4x4x40 kilos

Clean
I havent been able to do these cause my wrist so went real light
5x3x40

Jerk from back
Cant jerk from the rack position cause my wrist
6x3x40
My jerk from really sucks

Squat
2x6x67.5
4x5x77.5

6/15
Deadlift
1x5x265
1x5x305
1x11x350
5x10x205 These were like the worst things ever