So.Much.Volume.

Treadmill 20 minutes
KB Clean and press, one clean for every press
32kgx(1 2 3)*6
urg

Deadlifts
135
225
315
385
405x1 1 1 1 1
EASY

DB bench
75x12
50x lots

Power clean and jerk
80kgx1 1 1 1 1 1
Easy, jerks were shitty but they went up

Squats
60kg
80kg
100kg
110kg
Easy enough


KB swings
24kg*19swings/min for 10 minutes.
Had to regrip on the last set, this was brutal. I accidentally deleted the HR data, but I remember looking down and seeing 194 bpm.

Chainses!

7/28/10
Treadmill for 20 minutes

Power snatch
50kgx10x1
OHSQ these as well. All very easy.

OHP
50kgx6
50kgx5 Misload, oh well
65kgx2x2
67.5x2

BSQ
60kg3
80x3
100x1
120x1
110x5 With a little to spare
115x1
120x1
130x1 Belted and ugly

KB clean and press (1 clean for every press)
32kgx(1 2 3)*5
Oof

Side bends
100x15

seated calf
45*lots
90*even more

FSQ+chains (3 links on the floor while bar is racked)
60kgx5
70kgx3 3 3
Surprisingly hard. If they're good enough for Dan John they're good enough for me.

Bradfords
50kgx6 2

GHR
3 0 0
....wow

Swings
24kg 15 swings/min*10 minutes
AVG 156
peak 185

7/26/10
20 minutes on the treadmill 2.5mph 10% grade

Power snatch
60kgx6x1 120s rest between sets (not really)
Felt really really easy

Press from third pin with fat gripz
67.5x3 3 3 2
remove FG
67.5x2 1
bleh oh well

Squats
60kgx5
80kgx5
100kgx5
110kgx2 2 2 2
Need to hit this weight for five , minimum.

KB press
32kgx5/5
Split squats
20/20

HLRx5
KTEx5

back ext and GHR sit ups

Standing leg curls

KB Swings
24kgx13/min for 10 minutes
This was brutal.

7/27/10
Treadmill
2.7 mph 10% grade 40 minutes
AVG 148bpm

Two posts for the price of one

7/23/10
Deadlifts
135
225
315
375x5x2 Pretty damn easy which it should be

Squats
90kgx4x5
95x5
100x3
110x2x2
120x1 Belted

Dumbbell deadlifts
100x14

20 minutes on the treadmill

7/24/10
Bench
225x2 2 2
245x1

Clean and press
62.5kgx(1 2 3)*3

Pull ups (pronated, wide, neutral, supinated)3x3

Power snatch
62.5x3

Fat gripz DB curls
30x13

Front raises/lateral raises three positions 10x15reps for each position

hour long hike

Early morning squats

Woke up late
Red Line
Squats
85kgx8 8 8
95x5
100x2x2
110x1 Belted

HLR
Side bends
100*5/5

Back in the evening for more.

The introductory microcycle begins!

Squats
90kgx8 5 5
Woops, 5 more kg than I was supposed to and the first set should have been 5 not 8.
95kgx5 (belted)
100kgx2x2 Easy, no belt
110x2 easy

OHP
70kgx1 2 3

Pull ups (prone,neutral,supine)
1 2
Never let go of the bar just switched between them

Treadmill
3mph 6% incline 20 minutes

Bleh

Clean and press
60kgx(1 2 3)*3
Last set was the easiest

Chins (prone,neutral,Prone wide, tuck, wide neutral, supine)x2*3

Back squats
100kgx(1 2)*3

Crunches and leg lifts, followed by 30 minutes of stretching

The suckage continues

Power snatch+OHSQ up to 155
Power clean+FSQ up to 210
BSQ+FSQ couplet up to 210*1 2 3 1 2

ugh

OHP from rack
135x5 5
155x0
FUCK that is just sad

PP up to
198x3x1

CGPS from the hang
40kgx5 5 5
1 hand snatch
40kgx1 1 1

Deadlift up to
415x1
Again, very sad

OHSQ
40kgx5
FSQ/bsq
70kgx2/2 2/2

God damn this is depressing

Back in the saddle

Power snatch up to 155lbs
Power clean up to 205
these lifts will probably be recorded in kilos now due to the new gym

Squat to 265
Done because the gym closed earlier than I thought