razegfx's log (strength+power)

[razegfx]

wrestled in high school, and loved it. it wasn't the sport itself that i loved, but the camaraderie/competitive spirit i had cultivated with my team and my opponents, as well as the work ethic.

looking to get much, much stronger. mass gains are nice, and come with the territory of high volume training and high volume eating, so i will expect to see some of that. in the short term, im going to be performing a micro-cut so that i can be a little lighter on my feet when i assistant coach my old high school. ill be heavily involved in conditioning for the time being as well...an aspect of my training that i'd been neglecting, unfortunately.

i had a log here at some point last year, but i am usually lazy about updating online logs. hopefully the same fate won't befall this log...but who knows.

working out tomorrow. 'til then.

[razegfx]

10/14/09

power cleans -
135x2
135x2 + 1 jerk
135x3 + 3 push press
155x2
155x2 + 1 jerk
155x2 + 2 jerk
175x2
175x2 + 1 jerk

Push Press -
135x4
135x4
135x4
135x4 (tried for a fifth, couldn't lock it out)

Pullups -
BWx4
BWx6
BWx5

BWx5

Farmer's Walk -
80x1
80x1
*1 rep is back and forth from the leg curl machine at my gym to the area where all the cardio machines are...roughly 35-40 yards.

Burpees -
4 sets of 10, 1 min. rest between sets.

[razegfx]

10/16/09

warm-up: assorted exercises with the bar, then clean&presses and front squats with 135 on the bar.

squat -
135x5
185x5
185x5
185x5

bench press -
135x5
155x5
155x5
155x5

shrug -
135x15
135x15
135x15
135x15

calf raise -
160x15
160x15
160x15
160x15
160x15

rope pressdown -
90x15
90x15
90x15
90x15

cable curl -
90x15
90x15
90x15

burpees -
4 sets of 11. 1 min. rest between sets.

[razegfx]

10/18/09

warm-up: some overhead pressing, some front squats, some back squats. all with just the bar, and for a couple of supersets.

squat -
135x5
185x2
195x5
195x5
195x5

bench -
barx10
135x5
155x2
160x6
160x6
160x6

barbell complex (4 clean&press, 4 front squat, 4 row)
135x1
135x1
135x1
135x1

long farmer's walk -
60x1
60x1
*these farmer's walks were twice as long as the one's i did a few days ago. so back and forth from the leg curl machine to the cardio machines twice equals 1 rep.

[razegfx]

10/20/09

warm-up: superset front squats, military press, back squat, push press with bar.

squat -
135x5
185x2
205x5
205x5
205x5

barbell complex (4 clean&press, 4 front squat, 4 row) -
135x1
135x1
135x1
135x1
135x1

calf raise -
170x15
170x15
170x15
170x15
170x15

cable curl -
95x12
95x12
95x12
95x12

burpees -
4 sets of 12. 1 min. rest between sets.

[razegfx]

10/22/09

warm-up: front squats, hang cleans, back squats, push presses with the bar.

squat -
135x5
185x3
205x1
215x5
215x5
215x5

barbell complex (4 clean&press, 4 front squat, 4 row) -
145x1
145x1
145x1
145x1

calf raise -
180x15
180x15
180x15
180x15
180x15

burpees -
4 sets of 13. 1 min. rest between sets.

[razegfx]

10/24/09

warm-up: front squat, push presses, back squats, behind-the-neck presses with the bar.

squat -
135x5
185x3
205x2
225x5
225x5
225x5

barbell complex (4 clean&press, 4 front squat, 4 row) -
135x1
135x1
135x1
135x1
135x1
135x1

calf raise -
190x15
190x15
190x15
190x15
190x15

cable curl -
100x12
100x12
100x12
100x12

burpees -
4 sets of 14. 1-2 min. between sets.
--
Really felt all that pizza and pasta I enjoyed last night during the burpees. The burpees were pretty hellish, but I'm glad that I soldiered through those. The complexes were tough, too. Lots of volume lately.

REVISED SCHED:

10/25: rest
10/26: lift + conditioning
10/27: cardio
10/28: rest
10/29: lift + conditioning
10/30: cardio
10/31: lift + cardio
11/1: cardio
11/2: WRESTLING STARTS.

[razegfx]

10/26/09

warm-up: random bar stuff. i forgot. :[ nothing too different from other past warm-ups.

squat -
135x5
165x5
205x1
225x1
245x2
265x1

push press -
barx5
65x3
135x3
155x3
155x2+1 split jerk

deadlift -
225x2 (with snatch-grip...painful)
225x25 (with over/under grip...and 2 short breaks and 1 re-chalk break)

c&p -
135x4
135x4
135x4

pullup -6
chinup - 6

pulldown -
150x13
150x15

calf raise -
200x15
200x15
200x15
200x15
200x15

burpees -
4 sets of 10. 45 sec. between sets.
--
sort of a fun, do whatever day. ME on squats, ME on push press, and RE on deadlifts. By the end, burpees felt like hell. Good thing I've been eating so much. One more week until I can start getting some super-fun mat time.

[razegfx]

10/27/09

40 min. elliptical machine.

drilled stance and some shots and duck unders.

assorted dynamic and static stretches, especially for my legs and shoulders.