Oct 22

Week 2 of training:

Day 1 AM:
Full Snatch: 90/5, 110/5, 120/5, 130/5, 140/5, 155/5
Snatch Balance: 130/5, 140/5, 150/5, 160/5
Snatch Pulls: 220/5, 240/5, 264/5

Day 1 PM:
Back Squat: 275/10, 295/8, 315/6, 345/6, 375/6
Front Squat: 225/5, 235/5, 245/5, 255/5
Incline Bench: 185/10, 205/8, 215/6, 225/6, 226/6
DB Shoulder Press: 65/10 x3
DB Seated Incline Lateral Raise: 30/8 x3
Straight Bar Pushdown: 140/10 x3

Feel pretty awful, so I guess things are going good

Oct 20

Sleep: 10 hrs

AM Work Out:
Avg HR: 108
Full Clean: 135/3, 155, 3, 176/3, 196/3, 210/3, 220/3
High Pull: 176/5, 196/5, 220/5, 240/5
Clean Pull: 240/5, 264/5, 284/5, 308/5
Manual Neck: x10e

PM Work Out:
Avg HR: 97
Pull Up: 10/10, 25/8, 35/6, 45/4
Inverted Row (5/1/1): 4x10
Glute Ham (5/1/1): 4x10
Hammer Shrugs: 4x10
Band Ext Rot: 3x15
Barbell Curls 21s: 65/21 x3
DB Pull Over: 60/10 x3

Oct 19 Training Log

Sleep: 8hrs

AM WORK OUT
3 Pos. Snatch: 90/3, 110/3, 130/3, 140/3
Behind the Neck Jerk: 140/5, 176/5, 196/5, 206/5
Snatch Pull: 206/3, 240/3, 264/3, 264/3
Avg HR: 83.5 bpm

PM WORK OUT
Back Squat: 265/10, 285/8, 305/8, 325/8
Bench: 205/10, 235/8, 255/6, 275/4
Front Press: 135/5, 145/5, 155/5, 165/5
DB Flies (5/1/1): 30/10 x3
DB Bent Arm Lateral Raise: 30/10 x3
MB Push Ups: BW/10 x3
Band Push Downs: Green/12 x3
Band Push Ups: Purple/10x3
Avg HR: 105.3 bpm

Oct 18:

Sleep: 5 hrs
Ambient HR: 52bpm

AM Work Out
Eliptical Sprints: 10 min warm up, 2x 1/2 mile sprints
Abs:

PM Work Out: Jijitsu x1 hour

HR Not recorded

Oct 17:

Oct 16 Recap:
Calories: 5500

Oct 17:
Sleep: 8.5
Ambient HR: 56

AM WORK OUT:
Warm Up:
Power Clean: 135/5, 176/5, 196/5, 206/5, 216/5
Clean Pull: 216/5, 226/5, 242/5, 242/5, 252/5

Avg HR: 112bpm

PM WORK OUT:
Warm Up:
Chin Up: 10/10, 25/8, 35/6, 45/4
DB Row: 90/10 x4
BB Shrug: 330/10, 385/8, 420/6, 440/4
Band Rear Delt: 3x15
Rack Run Shrugs: 90, 80, 70, 60, 50, 40, 30, 20, 10 x10e
Caron Combo (Zotman, Hammer, Reverse Curls all in a row): 20/10e x3
Yes I did name a bicep series after myself, try it!
Avg HR: 104bpm
Total Calories: 6500 (Game days are big eating days)

Oct 16 PM WO

WU:
Back Squat: 10/265, 8/315, 6/345, 4/365
Incline Bench: 10/165, 8/195, 6/205, 4/215
Front Squat: 5/185, 5/205, 5/215, 5/225
DB Standing Shoulder Press: 10/60 x3
Lateral Raise (5/5/x): 3x5
Upright Row (5/5/x): 3x5
Nose Breaker: Bench Drop Set -90, 75, 60, 45, 30, 15, 0 degree x10e
Nose Breaker: 12/30, 6/45

Average HR: 103 bpm

Oct 16 AM WO

Sleep: 6 hrs (1030-430)
Ambient HR: 54

AM WO: Avg HR-93.6
WU:
Snatch: 90/5, 110/5, 120/5, 130/5, 140/5 (20 sec cluster)
Snatch Balance: 90/5, 110/5, 120/5, 130/5
Snatch Pulls: 140/5, 160/5, 180/5, 180/5
Farmers Walks: 90lbs x60, 50, 40, 30 yrds
Plate Holds/Finger Flicks: x60sec each

Training Will Start Friday (Oct 16, 2009)

Pre Stats (Oct 15, 2009):

BW: 197
Body Comp: 7.6%
Squat: 430
Bench: 330
Clean: 265
Chin Up: 110
VJ: 24.5