Track, Back Squat, Push Jerk [113009]

MONDAY, 11/30/09

Track
Discus 1 hour
Hammer spin drills
Shotput spin drills

Back Squat
45x5
135x3

Work Sets
175x5
185x3
195x2.5

Push Jerk
45x5
65x3

95x4
105x3

Track, Shoulder Press, Deadlift [112409]

TUESDAY, 11/24/09

Track
Shotput 1/2 hour

Gotta work on spinning. Spin spin spin. Keep the arc out of the back wide, lead with the hip and not the upper body, practice empty bar spins. Keep doing jump turns

Lifts
Shoulder Press
45x5
55x3

Work Sets
70x5
80x4 (bouncing)

Shoulder press is a severe mess. Will start over next time at a lower weight, make sure to keep the reps strict.

Deadlift
205x3
205x3

Track, Back Squat [112309]

MONDAY, 11/23/09

Track
Hammer, 1/2 hour

Lifts
Back Squat
45x5
135x3

Work Sets
175x5
185x3
195x3

Track, Bench Press, Cleans [111309]

FRIDAY, 11/13/09

Track
Hammer 1 hour

Lifts
Bench Press
45x5
65x3

Work Sets
75x5
85x5
95x3

Cleans
45x3 Squat Cleans

Work Sets
100x3 Hang Cleans
110x3 Power Cleans
120x1 Power Cleans
120x0x3 Power Cleans

Abandoning squat cleans temporarily, (until winter) as my technique just doesn't seem to be good enough, and I'd rather focus on reaching my squat goal for now. Starting winter break I'll get the Olympic lifting book by Josh Everett and do a Catalyst Athletics program, hopefully.

Track, Back Squat [111209]

THURSDAY, 11/12/09

Track
Shotput, 45 min

Lifts
Back Squat
45x5
135x3

Work Sets
170x5
190x5

Track, Front Squat [110809]

SUNDAY, 11/08/09

Track
Hammer 1 hour

Lifts
Front Squat
45x5
85x3

130x5
140x3
150x1

My elbows keep dropping really far down, I need to learn to fix that.

Hung from a pullup bar and did 4 + 3 shrugs before it got too painful for my left shoulder. I need to get back into the swing of shoulder strengthening exercises.

Track, Back Squat, Bench Press [110609]

FRIDAY, 11/06/09

Track
Hammer + Discus 1 hour

Lifts
Back Squat
45x5
135x3

170x5
180x3
190x3

Form wasn't too good, will stick at 190 for next time and go to 190x4.

Bench Press
45x5

70x5
80x5
90x3