OH Squat, Push Jerk, Bulgarian Sandbag & Basketball

Overhead Squats
95 x 5
135 x 5
155 x 5
155 x 5

Push Jerk
155 x 3
185 x 3
205 x 1

Bulgarian Sandbag exercises

15 minutes of 2 on 2 full court basketball

Overhead Squat, Push Press

Overhead Squat
95 x 3
135 x 3
175 x 1
205 x 1
215 x 1 - NEW PR!!
225 - Failed. Was able to successfully jerk it overhead, rode it down below parallel, made it about halfway up but couldn't complete the rep. Still, big progress for me - I hit a new PR at 215lbs (98kg). My big goal today was to beat Garth's OH squat PR of 93kg, which I did. I'm confident I can get that 225lb (102kg) OH squat.

Push Press
135 x 5
155 x 5
155 x 5
155 x 5

Laces to Bar: 3 x 10
Ab Ripper X

Overhead Squat, Bench Press, Front Squat

Overhead Squat
3 x 95
3 x 135
9 x 160 - Bodyweight, BIG PR for me! (previous PR 6 bodyweight OHS)
5 x 160
5 x 160

One of my three goals for 2010 is 15 Overhead Squats at my bodyweight. Previous to today, my PR was 6 reps. Today I got 9!! Really exciting to continue to see progress in my lifts. I love this stuff!

Bench Press
135 x 5
205 x 3
215 x 3
225 x 2

Front Squat
165 x 3
165 x 3
185 x 3
165 x 3
165 x 3

Laces to Bar: 3x10

Overhead Squats, Deadlift, Press

Overhead Squats
135 x 5
160 x 5 (bodyweight)
160 x 5 (bodyweight)
160 x 5 (bodyweight)

Deadlift
275 x 3
295 x 3
295 x 3

Press
115 x 2
135 x 2
140 x 2
145 x 2
150 x 2
155 x 2 (PR - previous PR was 154lbs)
165 x 1 (PR) - 5lbs over current bodyweight

Felt really strong this morning. I was able to do three sets of five reps at bodyweight on Overhead Squats. Deadlifts I've never been very strong at - my PR is 341lbs, so two out of three of my three sets were at 86% of my 1RM.

After all of those OH squats and Deadlift, I felt really strong on the press and kept adding weight. I PR'd by 1lb at 155lbs when I got 2 at that weight (previously only got 1 at 154lbs). Even though I had already done 6 sets, I went for a 7th one and added 11lbs to my previous PR, and got it! Felt great.

Immediately post-workout:
36g whey protein
10g Glycine
15g L-Glutamine
1.5g Vitamin C
2/3 sweet potato

90 minutes post-workout:
4 eggs
5g EPA/DHA fish oil (18g will be total for the day)

Overhead Squats, Front Squats, Clean Pulls

Overhead Squats
135 x 3
160 x 6 (Six bodyweight overhead squats, a new PR!)
160 x 5 (Bodyweight)

Front Squats
135 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Clean Pulls
135 x 5
135 x 5
155 x 5
175 x 5
185 x 5

Post workout meal (while still sweating): 50g whey protein, 7g L-Glutamine, 5g Glycine, 2.5g fish oil, 1 Digest Force 2.0, 1.5g Vitamin C.

Overhead Squats, Front Squats, Clean Pulls

Overhead Squat
135 x 3
165 x 3
165 x 3
165 x 2 (dropped the bar forward coming up, wasn't tight enough)

Front Squat
165 x 3 x 5 (Five sets of three reps at 165lbs)

Clean Pulls
185 x 3 x 5 (Five sets of three reps at 185lbs)

Knees to Elbows with TOMMY MOHR!
3x: 10 K2E

Played "catch" with the 20lb Dynamex Wall Ball with Joel Santos (standing about 15ft apart, played catch with the ball). Lots of fun, good core exercise. Next Wednesday if 6 guys show up we'll play a fun game of Hoover Ball on Wednesday Fun Day.

Overhead Squats and Power Snatch

Overhead Squats, 5x5x5x3x3x3
125 x 5
135 x 5
145 x 5
155 x 3 - bodyweight less 3lbs
165 x 3
175 x 3

Power Snatch
100 x 3
125 x 3
125 x 2

500m row "Competition":
Brian Maastricht: 1:26.8 (PR)
Adam Oldenburg: 1:36.6 (fell off rower :20 into the row)
Dave Eagle: 1:37.8 (PR)
Phil Giovanni: 1:38.8
Cory Stonehocker: 1:50.3

Tomorrow we welcome our newest training partner, Dave Glefke.

We also may be joined this week by Chris Jurecko.