Mp18 2006

Discussion in 'Training Logs' started by MP18, Feb 4, 2006.

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  1. MP18

    MP18 New Member

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    Object of this thread: to track exercises, weight, and BW
    Note: all weight in kgs, .5 = incomplete or cheated reps
    Height 5' 7"
    BW = 85.5 kg

    1/29 Sun
    SLDL (on box) 100x3, 120x3, 145x7, 145x6, 145x6
    BS 60x8, 80x4, 100x2, 120x6, 120x5

    1/30 Mon
    Dips BWx10, 20x6, 40x6, 45x5, 45x4
    Lat Pulls 162.5x8, 150x8, 150x7.5, 150x7.5

    1/31 Tues
    Ran/Walk 3km

    2/2 Thurs
    BS 90x5, 100x5, 110x5, 120x5, 130x5
    GM 60x5, 80x5, 90x5, 100x5
    BP 80x5, 90x5, 100x5, 110x5, 120x5
    BoR 80x5, 90x5, 100x5, 110x5, 120x4.5
     
  2. MP18

    MP18 New Member

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    only on days when im jet-lagged and feel like shit

    2/5
    BW ~85 kg
    BS 60x8, 80x6, 100x4, 120x2, 140x2, 145x2, 145x2/1.5
    CDL 100x4, 120x3, 145x2, 165x2, 175x2, 175x2
    Dips BWx10, 20x6, 40x4, 55x2, 60x2, 60x2
    Pullups BWx12, BWx 8, BWx7, BWx5
     
  3. AaronOC

    AaronOC Guest

    what's your bf%
     
  4. MP18

    MP18 New Member

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    im not sure, i posted some pics a little over a month ago on the driver's license thread upon request...maybe you can find them, id guess 12-15%
     
  5. MP18

    MP18 New Member

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    2/3 Mon
    HPS (Hang Power Snatch) 40x4, 50x3, 65x3, 65x3, 65x5
    PC (Power Clean) 70x5, 85x3, 95x3, 105x1, 100x1, 100x1
    CHP (Clean High Pull) 115x3, 115x3, 115x3
     
  6. MP18

    MP18 New Member

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    2/7 Tues
    PushPress 40x5, 60x4, 70x3, 80x3, 85x2, 80x3, 85x3
    CableRow 12x12, 14x10, 14x9, 14x9
    MachineCrunches 150x15, 150x12, 150x8, 150x8
    BS Barx25
    StairMaster 5 min
    (Note to self: knees hurting: get sleeves, take it down a notch w/ BS on 2/9 Thurs, keep icing, do more warmups for knees b/f starting like walking up the stairs to the 8th instead of elevator)
     
  7. MP18

    MP18 New Member

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    2/8 Wed
    Off

    2/9 Thurs
    BW 85.5
    Light Day (recovery)
    BS 75x10, 90x7, 105x5, 120x3, 120x3, 125x3
    GM 70x5, 80x5, 90x5, 100x3, 100x3
    BP 80x5, 90x5, 100x5, 110x3x3
    BoR 80x5, 90x5, 100x5, 110x5
    Rotator ?x15
     
  8. MP18

    MP18 New Member

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    2/10
    feel like shit, achy joints and coming down with a cold
    PS 45x3 45x3, 45x3, 55x3, 65x3 (shoulders hurt bad)
    PC 60x3, 60x3, 60x3, 70x2, 80x2
    PJ 60x3, 60x3, 60x3, 70x2, 80x2 (cleaned it up to shoulders)
     
  9. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    stop lifting then, lol
    what are all these abreviations mang, I am not up on what all this stuff means, lol
     
  10. MP18

    MP18 New Member

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    haha, tru
    here are what most of my abbreviations mean
    BS = back squat
    FS = front squat
    GM = good morning
    BoR = bent over rows
    BP = bench press
    IP = incline press
    MP = military press
    CDL = clean deadlift
    SLDL = stiff legged deadlift
    for the Olympic lifts
    PS = power snatch
    SS = squat snatch
    PC = power clean
    SC = squat clean
    J = jerk
    PJ = push jerk
    SHP = snatch high pull
    CHP = clean high pull
    or i could just stop being such a lazy ass and write out my exercises
     
  11. MP18

    MP18 New Member

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    sick from 2/10 until today

    2/17
    BW 83.5
    Back Squat 60x6, 80x4, 100x2, 120x2, 130x2, 135x1, 130x2
    SLDL 120x4, 145x4, 145x4
    Bench Press 60x7, 80x5, 100x2, 110x6, 110x6, 110x5, 110x5
    Cable Row 16x6, 16x6, 16x6, 16x6

    I was pretty exhausted, the illness took a lot out of me.
    I am going to start a limit strength/functional hypertrophy workout consisting of a 4 day split, the first day of each split will be dedicated to a full body workout, training the legs, posterior chain, chest, and back, each part will be hit twice a week, one time with a limit strength workout out consisting of 3 sets of 2 reps or the like, and the other with 4 sets of 6 reps or possibly a 10x3, each 4th week will be scaled down for recovery.
    The other 2 days of the week I will dedicate to the olympic lifts and all their variations/supplemantary lifts.
    My main concern is CNS recovery as I wish to train near 100% for 3 weeks with one week off, we'll see how that works out as things progress
     
  12. MP18

    MP18 New Member

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    2/18
    PS 40x5, 50x3, 65x2, 65x2, 65x2
    HPSS 50x3, 55x3, 55x3
    PSCJ 60x3, 60x3,2, 60x3,2, 70x3,2, 70x3,2
     
  13. MP18

    MP18 New Member

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    2/20
    BW 84
    Front Squat 60x6, 80x4, 90x2, 100x6, 100x5, 100x6, 110x3
    Clean Deadlift 120x2, 140x2, 150x2, 150x2, 150x2
    Bench Press 60x7, 80x5, 100x2, 115x2, 125x2, 125x2, 125x2
    Bent over Row 100x2, 115x2, 125x2, 125x2, 125x2
     
  14. MP18

    MP18 New Member

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    2/21
    BW 84
    Power Clean 60x5, 60x5, 80x4, 90x3, 100x2, 100x2, 100x2
    Push Jerk 80x2, 85x2, 90x2, 90x2, 90x2
    Hang Power/Squat Snatch 60x2, 50x3, 55x3, 55x3
    External Rotations 2x10,10, 2.5x8,8, 3x6,5 (2,2.5, etc is the number of plates on the side of the dumbell, i dont know the weight cause they're not labeled and in kilos, im guessing 3 equals about 30lbs)
     
  15. MP18

    MP18 New Member

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    2/23
    BW 84.5
    Back Squat 60x8, 80x6, 100x4, 120x2, 140x2, 140x2, 140x2
    SLDL 120x2, 145x6, 150x6, 150x5
    Dips BWx10, 20x6, 40x6, 40x6, 40x5, 40x5
    Cable Row 17x6, 17x6, 17x5, 17x4
    Grip: pinching dumbells ~9/10 kg 3 sets to failure ~20seconds
     
    Last edited: Feb 24, 2006
  16. MP18

    MP18 New Member

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    2/24
    BW 83.5
    Power Snatch 40x5, 50x3, 60x3, 70x2, 75x1,75x1, 75x1
    Snatch High Pull 85x3, 85x3, 85x3
    Assorted PCs, SCs, PJs, 60, 70, 70, 70
     
  17. MP18

    MP18 New Member

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    2/25
    Stairclimber/master/whatever the fuck it is
    30 min
    Stretching afterwards
     
    Last edited: Feb 27, 2006
  18. MP18

    MP18 New Member

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    2/27
    BW 83.5
    BS 60x8, 80x6, 100x3, 125x5, 125x5, 125x5, 125x5, 125x4
    CDL (these are done pulling as you would in the C&J, so back straight, shoulders back good form, I only go as heavy as i can w/o sacrificing form) 100x2, 120x2, 140x2, 150x2, 160x2, 160x2, 160x1 (cause there is no chalk and i forgot my straps and the bar kept slipping from my hands, fauk)
    BP 60x8, 80x5, 100x4, 120x1, 125x3, 125x2, 125x2
    BoR 100x2, 120x3, 120x3, 120x3.5
     
  19. MP18

    MP18 New Member

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    2/28
    BW 84
    PC 60x5, 60x5, 80x3, 90x2, 100x2, 105x1, 110x1, 110x1
    CHP 120x3, 120x3, 120x3
    PJ 60x5, 80x2, 90x2, 95x2, 100x1, 100x1
    Assorted PS, SS, all from hang 55x8, 55x8
    Grip Work
    HG 200x6, x6, x6 (assisted on all of them)
    Pinching 2 10kg plates (coated in rubber mind you) xfail
    Pinching to fail for 2 sets
    7kg DB then 9 kg DB then 2 10 kg plates (to fail on each moving on to the next w/o rest)
    Rotator Cuff
    External Rotations Cable 3x12, 3x12, 3x12
     
  20. MP18

    MP18 New Member

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    3/2
    BW 83
    Leg Press (My quad strength is a definite weakness and thus I am substituting Leg Press for Front Squats today because it is a compound movement that enables me to overload my quads more than in the Front Squat, to hopefully develope their strength, i will use this in the future indefinitely, hopefully this will also take some of the pressure off my knee that has been bothering me for the past year now, measured in plates on one side btw)
    Warm up
    3 20kgx8, 5 20kgx 6, 6 20kgx4, 7 20kgx3
    Working Sets
    8 20kgx6, 8 20kg + 10kgx4, 8 20kg + 15kgx3, 8 20kg + 15kgx3
    Good Mornings
    60x5, 80x5, 90x5, 100x5, 105x5 (form broke here, 100kg is the highest i can go w/o breaking arch in lower back)
    Incline Bench
    60x8, 80x5, 100x6, 100x6, 100x5, 100x5
    Lat Pulls
    125x8, 175x3, 187.5x6, 187.5x6, 187.5x5, 187.5x5 (Cybex Machine)
     
  21. MP18

    MP18 New Member

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    3/3
    BW 83.5
    Shit workout today, i do not seem to have any explosiveness in the snatch, which i think comes down to 4 things: either I do not have the movement down mentally as well as the clean, i am tired from my last few workouts this week, i am starting to overtrain in my microcycle, or its a fluke, im not sure yet, but to check it out, i will begin next week with the snatch and leave the C&J for the second half of the week.
    PS 40x6, 50x4, 60x2, 70x1, 65x3, 65x3, 65x3
    CJ 60x3, abandoned the rest
    Alternating standing DB presses w/ supinated grip 12kgx10, 16kgx9, 20x8, 20x7
     
  22. MP18

    MP18 New Member

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    3/6
    BW 82.5 w/o shoes
    Bulgarian squats (traumatized me) 40x6, 50x4, 60x6, 65x5, 65x5
    BP 60x7, 80x5, 100x3, 120x1, 125x3, 125x3 (w/ spot on #3), 125x3, (w/spot on #3)
    CDL 100x2, 120x2, 140x2, 160x2, 160x2, 160x2 (form finally good, move up to 170 next week, er, week after)
    Yates Row (but at lesser angle) 100x3, 120x3, 120x4, 120x3 (lower back really weak at this point and exhaustion had set in)
     
  23. MP18

    MP18 New Member

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    3/7
    BW 84
    PS 40x5, 50x3, 60x2, 70x2, 75x1, 75xmiss, 75x1
    SHP 85x3, 85x3, 85x3
    Snatch Deadlift 105x3, 105x3, 105x3
    HPC 60x5, 60x7
    PC 80x4, 80x4, 95x1
    PJ 60x5
    Grip Training
    Pinching 15kg and 5kg plates (metal this time) 3 sets to fail, thumb on 5kg plate, couldn't do it the other way around
     
  24. MP18

    MP18 New Member

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    3/12
    BW 84
    BS 60x8, 80x6, 100x4, 120x2, 140x2, 150x1, 150x1(ugly) 140x1
    GM 60x6, 80x5, 90x5, 100x3, 105x3, 110x3, 115x3
    BP 60x8, 80x5, 100x3, 120x4, 120x3, 115x4, 115x4
    Pullups 10, 10, 5
     
  25. MP18

    MP18 New Member

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    3/13
    BW 83.5
    I need to change my schedule again, I am not getting sufficient CNS recovery, I woke up this morning with an elevated pulse rate and my performance was sub-standard for having nearly a week of recovery
    PC 60x5, 80x3, 90x2, 100x1, 105x1, 105x1
    CHP 120x3, 110x3, 110x3
    PJ 60x5, 80x3, 90x1, 95x1
    quit and went home
     
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