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31 January 2012 @ 09:12 am
January 2012 Catchup  
010512:

Back Squat: heavy triple
45x5
95x3
135x3
155x3
160x3

Push press: 3x3
45x3
65x3
85x3
85x3
85x3

Curls:
45x4ish
35x9
35x10
35x11

011112

Jumping pullups w/ negatives:
2,2,2,2,2,2,2,2,2,2

011212

Squats: heavy triple
20x3
40x3
50x3
60x3
70x3
75x3

Push press:
15x3
25x3
35x3
41x1fff
40x2f shoulders gave out

Curls:
17.5x5
15x10

011412

Snatches: 1 full + 1 btn
25x1+1
25x1+1
30x1+1
35x1+1
40x1+f
40xf
40xf
35x1+1
37.5x1+1
40x1+1
42.5x1+f

Snatch balances:
35xf
35xf
15x3
25x3
30x2
35x1(hold for 5 seconds)
35x1(hold for 5 seconds)

Front squat: heavy triple
35x3
50x3
55x3
60x3
65x2

Pullups: jumping, controlled neg
2,2,2f,2,2,1

011712:

Back squat:
20x5
40x5
60x5
70x5
70x5
70x6

Bench:
20x5
30x5
35x5
35x5
35x4 (spotter walked away from me)
35x4 not enough rest, too much volume.

Clean pulls:
45x4
55x4
60x4
65x3 (ugly)
65x3 (less ugly, but still terrible)
45x5

011812:

Jerks:
45x5
65x4
75x3
80x3
80x3
80x3

Pullups: slow negatives
1,1,1,1,1,1

Pullups: jumping from step with 1 riser
1,1,1,2f,2f

Pull downs:
60x10,10,10

Decline situps: 10,10

011912:

Back squat: heavy triple
55x5
75x3
105x3
125x3
145x3
165x3

Push press:
45x5
65x3
75x3
90x3
90x3
90x3

Curls:
45x3
35x10
35x11

012412:

Back Squat:
55x5
105x5
125x5
145x3
155x5
155x5(spotter grazed the bar on 4&5)
155x7

Bench:
45x7
65x5
75x3
80x5
80x5
80x8

Clean pulls:Emotm 10 min
135x1

012612:

Back squat:
R knee tweaking

Strict press:
45x6
65x3
70x3
75x3
80x3

Deadlift:
195x1 mixed grip, thick bar

Press:
75x3
75x3

Curls:

35x11
35x11
35x11

012812:

Snatch balances:
15x2

Snatch:
35x2
35x2
40x1
40x1
42.5x1
42.5xf
42.5xf
35x2

Clean&Jerk:
35x1