Better then yesterday

[bull.dogz]

So sore today. Everything hurts.

Push press 5x5 @ 40kg

DB press: 20# - 15, 6, 5

Dips w/blue band: 16, 8, 5

Pulldowns w/green band: 10, 10
So sore I couldn't even get 1 pull up today.

T-bar 20kg: 15, 12

[bull.dogz]

9-6

10 Min AMRAP:
Row 500m 2:06

5 Pull ups
10 KB swings 35#
15 Squats

5 Rounds
Rest 1 min, ME DU's:

18



9-7-13
Squat:
15x5
35x5
45x5
55x5
65x5
70x5
75x5
80x5 (belt)

Singles:
85
90
95
100
105

Good mornings w/25kg: 10, 12

DB Split squats w/30#: 7, 8

Weighted situps w/5kg: 17, 16 (arms got tired before abs did)

Hip thrusters w/15kg: 10, 10

Hip is feeling so much better. No pain anymore and I'm able to stretch without pain either. Squats were fast and felt good, which was why I went to max.

[bull.dogz]

9-3-13
Row 500m 2:31
Run 1 mile 9:26
5x50m sprints
Row 500m 2:50

9-5-13
Pullaparts~pushups

Bench:
15kgx2x10
20x6
25x10
30x5
35x5
42x10

Incline:
35kgx11, 6, 4

DB press:
20#x13, 6, 5

Pull ups: 4, 3 , 3

Pendlay rows:
45kgx7, 8, 7

Dips w/blue band: 12, 7
Pulldowns w/grn: 10, 10

Felt kinda crappy tonight and didn't really feel motivated. It's been a long week. My elbow doesn't hurt when I bench now....now it hurts when I do pull ups or those pull downs.

[bull.dogz]

No hip pain when I woke up today. Yay. Hammies are sore from yesterdays workout. Wasn't sure how it would go today.

Snatch: 20x2, 20x2, 25x2, 30x2, 35, 40, 45, 48, 50 (m), 52 (m), 45, 50 (m)
Not a great day but not bad either. Was moving a bit slow and at the end I just wasn't going under it.

Clean and Jerk: 35 (no jerk), 35, 40
Cleans: 40, 45, 50, 55, 60, 63, 65, 67 (clarked)

The first few c&j's killed my wrist so I decided to just clean. Hopefully it wasn't a total set back on the wrist. See how it feels tomorrow.

Hip thrusters w/26# kb
Back ext
Stretching

[bull.dogz]

Deadlift 12x1 @ 78kg
50x5, 60x5, 70x3, 78x12x1

Snatch grip on 4" blks: 59kg 18, 19

Squats @ 45kg 11, 10

Hip thrusters w/20kg: 10, 8, 8, 6

Planks 3x1m

Changed things up a bit today. Used the man's bar instead of my (woman's) and kept an overhand grip for deadlifts. Figured if I do a powerlifting meet I don't want gripping a bigger bar to be a factor.

Squats were without my sleeves again. My squats look high but that's as far as I can go. Not sure what I can do to go lower.

[bull.dogz]

Seated military press: 20x8, 25x8, 30x8, 32x4
Tried to get 32x8 but I had nothing left.

DB press (rest pause): 20# 15, 7, 5, 4, 3

Dips: 3(got 2 1/2 so added red band) 4, 5 (red band), 6 (blue), 6 (blue)

Pull ups: 5, 3 1/2, had to kip that last one

T-bar rows: 93# 10, 9
Pulldowns w/blue: 15, 13
Since I can't do a lot of pull ups I added in 2 amrap on these exercises. No wonder why my jerks and bench suck. Going to do dips more often.

[bull.dogz]

Snatch: 20x2, 20x2, 25, 30, 35, 40, 45, 48, 50, 52 (miss, right knee dropped), 53 (miss/same), 45 (miss behind), 35, 35, 35

First time snatching over 50 in a while. Lifts felt good.....than went to shit pretty quick. Just not moving my feet and not sitting back.

B/N Jerks: 35x2, 45x2, 50x2, 55

Wrist still hurts so didn't try to clean.

[bull.dogz]

8-26-13

Squats: 7x2 @ 63kg, 74x2

Snatch grip RDL: 2x amrap: 13, 11

Wide stance squat: 2x amrap: 9, 6

Weighted situps w/5kg: 5x10

My hips are sore today. Everything is sore really. My low back was so pumped from the RDL's the wide squats were harder than usual. Plus with my hip I had a hard time going very low. My second set was better, when I took my stance in just a little.

[bull.dogz]

Hip hurt this morning. Doesn't like the deadlifts. After walking around for a little bit I got it to pop and it felt a little better. .

Bench - 50x5
15x10x2, 20x5, 25x5, 30x5, 35x5, 40x5, 48x5
I think I can do more than 50

Close grip 3 board - 40kg: 15, 10, 6

Seated overhead press - 20kg: 15, 4
Shoulder was on fire

Pull ups: 5, 4, 4

DB rows w/30#: 20, 16
Need to go up in weight with these

Planks - 3x1m
Glute bridges - 3x10

Wrist is really hurting today. I'm trying to get it to pop but doesn't matter how I twist it, it's not working.

[bull.dogz]

pullaparts~goodmornings~split squats

Deadlifts:
w/up: 55x5, 55x4, 65x5, 75x3, 85x3
3x3 @ 91kg

4" block pulls:
2x3 @ 98kg

Squats:
3x8 @ 50

Back ext: 15, 15, 20
Planks: 3x1m

Hip still bothers me off and on but I can squat pretty much without pain now. Wrist is still sprained so trying to let it heal. I'll probably try to lift tomorrow.

[bull.dogz]

Pullaparts/Pushdowns/Pushups

Split press: 5x5 @ 30kg

Snatch press: 3x15 @ 20

Pause bench: 4x6 @ 40

Pendlay rows: 5x10 @ 40

Pushdowns (red): 15, 15, 10, 10

Stretching.

Everything felt heavy today. Even the pushups were hard and I can usually do 15 in a row. Having a hard time locking out my right arm on the last reps of the bench.

[bull.dogz]

8-21-13

Back squats:
35x5, 45x5, 55x3, 65x3, 70x3
74x3x8

Wide stance:
5x5 @ 65

Hip Ext: 5x10
Planks: 3x1m
Glute bridges: 2x10
Pull ups: 5, 5, 5, 3

[bull.dogz]

Jerks off blocks
20x5
25x2
25x2
35x2
35x2
40, 45, 50, 55
Wrist still hurt

DL 55x3, 65x3, 75x3, 85x3 91x3x3 easy

Clean n Jerk: 35, 40, 45, 50, 55, 60 (missed...there goes my wrists again)
55

3 rounds:
3 CnJ @ 45
5 Pullups

[bull.dogz]

8-18-13

AM workout:
High hang snatches: 20, 20, 20, 25, 25, 30, 30, 35 (m), 35

Split press: 20x10, 25x2x10

PM workout:
5 rounds
10 Jumping lunges
20 Cal row
30 DU's
17:23

[bull.dogz]

Snatch (deficit) 20x2, 20x2, 20x2, 25x2, 30x2, 35
Snatch
37
40 miss-behind
40
42
44 miss-behind
44 miss-behind
44
46

C&J 35, 35, 40, 45, 50, 55, 55 miss jerk

BS: 45x5, 55x5, 65x3, 75x3x2, 85x3x2 (belt on 85)

glute bridges 2x10
planks 2x1m