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I haven’t been keeping up with my posts but this should bring me up to date

Thursday, April 26, 2012
5/3/1 cycle 10 – week 3
Bench
RC Warm-up
2x5@135
1x5@220
1x3@250
1x1@280


Notes: LoL – at least it was something. 
Not much to report. The last two day, I just turned off my alarm and slept in. I think I’m going to take that as a queue from my body that I need more rest and I don’t plan on doing much of anything this week. 
I really need to stop going to the gym in the afternoon. I can’t get past the need to show the young guys how to hit it.

Saturday, April 28, 2012
5/3/1 Cycle 10, Week 3 Squats

Squats

1x5@165
1x5@205
1x5@265
1x5@310
1x3@350
1x4@390! (430)
2x10@225

Bent rows
4x5@225

Kettle Bell Swings
2x10@70
2x10@100


Notes: Not a shabby day in the gym. Every squat was strong and I think I could have forced another one @ 390 but I didn’t want to risk it. Even though I finished week 10 on a high note I think I will take several weeks off of the heavy lifting to make sure things are covered. 

Sunday, April 29, 2012

Today was the BC challenge day, the three lifts were the dumbbell clean and strict press, The Reeves Deadlift and the Piper Squat, I managed 160 on the DB Clean and strict press, 245 on the reeves DL and A whopping 95 on the piper squat all in all it was a funny day

ON a side note, I did get a new set of loadable farmers carry handles. I haven’t actually weighed them but I’m guessing they are in the 50 to 75 lb. It’s not a solid pipe but damn close to it

Took the week off and did, well, nothing and it felt good. Got back to work on Saturday and went out to do some throwing. On the first I tweaked a muscle in my back. LoL - Getting old is not for the weak. 

I have some upper work planned for today. I’m not 100% sure what I’m going to do, just going to play it by ear and see how I feel.

5/3/1 Cycle 11, week 1 - Push Press
Push Press
1x5@45
1x5@95
1x3@135
1x3@155
1x12@175

One Clean and push press with Fulton (Fat bar)
1x5@ 165
2x1@200

Dumbbell Clean and Press

2x1@60s

Just the clean
2x1@100s

Notes: not a bad day. I wasn’t sure how it was going to go after yesterday  but no problem, we’ll see how tomorrow goes.

Tuesday, May 08, 2012
5/3/1 Cycle 11, week 1 Cardio day
50 minutes elliptical interval training - Resistance 6/12

Notes: Made appointment to see the chiropractor Wednesday. It’s been a while since I’ve had an adjustment and there is just too much stiffness in my hips, back and neck. I need a good once over.

Wednesday, May 09, 2012
5/3/1 cycle 11, week 1 – bench

RC warm-up
Bench 
2x5@135
1x3@195
1x3@220
1x7@250 (300)

Hang Snatch
10@45
10@65
5@95
3x115
3x135

Dumbbell clean &push press
3x65s
2x75s
1x85s

Standing EZ Curls
3x8@85

Notes: Not a bad day overall I hit 7 on my money set today on the bench. I may have had one or two more in me but I didn’t want to risk it without a spotter. I wanted to switch it up a little today so I worked in the Hanging Snatch. I must admit that I did a lot better than I thought I was going to. While not pretty my form was mostly correct. That is not to say there isn’t a lot of room for improvement but it wasn’t bad for a very complex move like the Snatch. I worked my way up to 135. I had planned to go to 150 but at 135 my form started to falter. I’ll keep adding these and well see where it goes.

June 16th American Challenge, Nebraska 100% Raw, Full Meet
My upcoming schedule is fairly busy. I have the USAWA Atlantic Postal Meet (June 30) Featuring the following lift: 
Clean and push press – 2 Dumbbells
Snatch – From Hang
Curl – 2 dumbbells
July 21 Cornhusker State Games, AAU full Meet
 The USAWA Team Championship (Aug 11) with the following lifts: 
Note: These are all 2 person lifts.
Clean and Jerk – One Arm
Deadlift – Fulton Bar, Ciavattone Grip
Bent Over Row
Deadlift – 12” Base
Followed by records day event: pick you lift and try to set the record.

And…. If that hasn’t killed me I may do highland games in September. 

Not a bad run for an old guy.

Thursday, May 10, 2012
5/3/1 Cycle 11, Week 1 – Squat

Squats
1x5@155
1x5@195
1x5@235
1x3@270
1x3@310
1x7@350 (420)

Good mornings
3x8@215

Overhead Squats
6x1@45

Notes: I was hoping for a few more reps on the squats but 7 is not bad. I’m OK with that. I really hate overhead squats my body just doesn’t like to move that way but At least I was able to get a few good one in. On a side note, I saw my chiropractor yesterday and I feel so much better today.

Sunday, May 13, 2012
5/3/1 cycle 11, week 2 Shoulders

Strict Press 
1x10@45
1x5@65
1x5@95
1x5@115

Push Press
1x5@125
1x5@145
1x10@165

Strict press 
3x10@95

Hang Snatch
Still working on my form Started at 95 and worked up to 150.  I figure 5 or 6 hundred more and I should be OK with them.

Monday, May 14, 2012
5/3/1 cycle 11, week 2 – deadlift

Deadlifts
1x5@195
1x5@240
1x5@290
1x5@315
1x5@360
1x9@410 (520)

Hanging Snatch
6x3@115

Notes: Nothing special today, still need to work on my technique on the snatch but that will con with repetition.

Tuesday, May 15, 2012
5/3/1 Cycle 11, week 2 - Cardio

Elliptical, interval training, 6/12 resistance, 60 minutes.
I had so extra time so I did some more Hang Snatch
4x3@45
3x3@65
3x3@95
3x3@115
4x1@135

Note: The snatch is never going to be my go to move. That being said, I think I’m starting to get the movement down a little. My timing on the hip pop is good but I still need to work at dropping under the bar.

Well I did think I was going to get to train this week. I’m on vacation and I couldn’t find any place on line where I was going. But when I got here  I happened to pass a gym on the way to my mom’s and, well, I’m training this week.

Monday, May 21, 2012
5/3/1 cycle 11, week 3 – shoulders

Strict press – 
1x10@45
1x5@45
1x5@95
1x5@115
Push press
1x5@145
1x3@165
1x7@185 (225)
Strict press
3x10@95

2 dumbbell push press  
1x10@60s
1x5@75s
1x3@85s
1x1@90s

Lateral raises
3x10@25

Hang snatch
3x5@95
3x3@115
3x1@135

Elliptical 	
60 minutes

Tuesday, May 22, 2012
5/3/1 Cycle11, week3 - deadlift

Deadlift
1x5@195
1x5@240
1x5@290
1x5@360
1x3@410
1x4@460 (510)

DB Shrugs W/fatgrips
4x5@85

Db shrugs
3x10@85

Bent rows
3x8@225

CG cable rows
3x10@120

Hang cleans
10x1@115