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)

Snatch and Clean & Jerk

Snatch
Missed 3 at 135lbs
Got 3 in a row at 135lbs

Clean & Jerk
135 x 1
185 x 1 x 4 - No press on any of them

Pullup Pyramid:
4x: 1x2x3x4

Planks
2x: 1m front, 1m left, 1m right

Post-workout:
36g whey protein
15g L-Glutamine
5g Glycine
1.5g Vitamin C
3.8g EPA/DHA fish oil

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.

Snatch and Clean & Jerk

Snatch
135 x 3 x F (Failed three times at 135lbs)
135 x 1 x 4 (Got four singles in a row at 135lbs)
145 x 1 - Tied PR
155 x 3 x F (Failed three times at 155lbs)
155 x 1 - NEW PR! (70kg)

On 1/21 I set a PR at 145lbs on the snatch. Today, with Garth's cues, I got 155lbs, a new PR by 10lbs! Very exciting. My 175lb snatch goal for 2010 is definitely within reach. I'm loving this OLY lifting!

Clean & Jerk
155 x 1
185 x 1 x 4 (Four singles at 185lbs). All four had a slight press on the top.

Power Clean, Bench Press

Same workout as December 29:

Power Clean: Work up to a 1 rep maximum
185 x 1
195 x 2 x F - Failed at 195lbs twice
185 x 1
185 x 1
195 x 1 (last time I only got 190lbs. 5lb improvement)
205 - F
205 - F

Bench Press: Work up to 1 rep maximum
205 x 1
225 x 1 - PR
235 x 1 - PR (last time I only got 215lbs. 20lb improvement)
245 - Failed

Powerclean to bench press ratio: .83

Ab Ripper X

Back Squat, Deadlift, Push Press

Back Squat
185 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Getting stronger on the back squat. Started a few weeks ago doing 185 x 3 x 5. Last Friday I did 195 x 3 x 5. Today I did 205 x 3 x 5, and still think I can go higher. Next week for back squat I'll do 215 x 3 x 5.

Deadlift
295 x 2
305 x 2
305 x 2

Push Press
155 x 5
155 x 5
165 x 5
170 x 5
170 x 4

30 minutes of 6% incline walking on the treadmill, 4mph speed.

Clean & Jerk and Snatch

Clean & Jerk
135 x 2
155 x 1
185 x 1 - slight press
195 x 1 - slight press
210 - Got the clean, failed on the jerk. PR for me on the squat clean, that part felt great.

Snatch
135 x 1 x 4 x F - Failed four times in a row!
135 x 1 x 5: Got aggressive and got five in a row at 135lbs unbroken

Four rounds of pullup pyramid: 1x2x3x4 (40 pullups total)

Planks, 2x: 1m front, 1m left, 1m right