May 30, 2014 Lower / Olympic Lifting

• Hanging Power Snatch: 135*3 145*2 155*1
• Hanging Power Cleans: 155*3 175*3
• Trap-Bar Deadlifts: 405*10 495*3(!) 500*3(!!!!) 
• Paloff Iso-holds: 50*3 70*3

whoooooooooooooooooooo whaaaaaaaaargaaaaarbl.  Olympic lifting must have primed my cns because I was deadlifting like crazy here.  Was just going to do 10 at 405, but then I wanted to see how getting in that groove effected my ability to lift some heavier weights. Absolutely demolished 495 and then 500 a few minutes later.  May have to do something like this before I go to set a PR on deadlifting or squatting.  Usually I just go in and go for the record.  

February 6, 2014 Lower / Light..ish

• Hanging Power Snatches: 135*3 145*3 155*1 165*X
• Power Cleans: 185*2 185*1 185*1 185*2
• Deadlifts: 365*1 415*1 415*1
• Paloff Iso Holds: 100*2

36 minutes

Good session, since I was going lighter on deads I moved them back in the rotation.  Missed 165 on HPS, just didn't have enough bar speed.  

September 26, 2013 Olympic lifting, posterior chain / light

• Hanging Power Cleans: 135*5 155*5 175*5 185*2, 1
• Hanging Power Snatches: 135*5 145*3 135*5
• Deficit Deadlifts: 315*5 335*3 335*3
• Pull-Throughs: 100*10
• 10 sec paloff iso holds: 80*3
• 90 lbs. sled pushes: 8

Good session here, on the light days I'm going to put the o-lifting first, and on heavy do the dls first.  Going to do several weeks of deficit deadlifts then pull from the floor again, see if it helps me hit new highs.  Finished with some sled pushes, haven't done just pushes without the pulls in a while. 

March 17, 2013 Conditioning / Core

• 31" Plyo Box Jumps: 15
• PUPP-Plate Transfer Plank Superset: 1:00-10*4 1:00 10*4
• Side-Plank: 1:00
• Paloff Iso-Hold: 70*0:20 80*0:20
• Decline Situps: 20

25 minutes

Was pretty sore from the leg workout Friday, which is odd because I didn't do a ton of volume. Did some jumping then decided I wanted to beat on my core for a while.  Never did supersets for core before, did some push up position plank presses into plate transfer planks which was just downright evil.  Hit some side-planks next, then went with an iso hold on paloffs.  Finished off with some decline situps just for fun since I haven't done a situp in about 5 years. 

I weighted in at 203.5 after this one on a pretty much empty stomach.  I look really lean already, almost as lean as I did here, only I was 195 in those.  Obviously some is from the pump from working my abs today, but still....I've never seen my serratus as easily as I did today above 200 lbs.  This cut may work out REALLY well, and I'm super excited.  Was thinking about running some albuterol at the end of this cut to polish it off, but if I keep going at this rate it may not be needed!