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Post by Rehband on Sept 18, 2011 15:24:15 GMT -5
18 Sep 2011
PU: BWx10 (x4). Snatch: 20kgx6, 40kgx2, 50kgx2, 55kgx2, 60kgx2, 65kgx2 (x2), 70kgx2. Squat: 20kgx10, 95kgx3, 115kgx3, 135kgx3(x2), 155kgx2(x2), 165kg(x2). Bench: 70kgx3, 80kgx3, 90kgx3, 95kgx3, 105kg x2 (x5). Squat: 105kgx3, 125kgx3, 145kgx3(x4). Snatch: 20kgx3, 50kgx2, 60kgx2, 70kgx2. Back Extensions: 140kg x10 (x3)
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Post by thebruce on Sept 19, 2011 8:14:00 GMT -5
Man what WO!! You are really movin some weight 43 sets lotta volume AL way to go.
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Post by Rehband on Sept 21, 2011 19:11:39 GMT -5
Thank you Sir, it means a lot coming from a man who's consistently no slouch in the volume department himself. Next objective is to keep it going and stay injury free.
21 Sep 2011
Snatch: 20kgx6, 40kgx3, 45kgx2, 50kgx2, 55kgx2(x2), 60kgx2, 65kgx2, 70kgx2 (x3), 72kg x2(x4). Squat: 95kgx3, 120kgx3(x3), 147.5 kg x3(x4). Bench: 65kgx3, 80kgx3, 95kgx3(x2), 105kgx2(x4).
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Post by Rehband on Sept 23, 2011 14:55:52 GMT -5
23 Sept 2011
Obscene amount of stretching Pull-ups: BW x10
Snatch: 20kg x10,40kgx3, 45kgx3, 55kgx3 (x3), 60kgx3, 65kgx3, 70kg, 72.5kg, 75kg, 77.5kg, 80kg, 85kg(x2), 80kg, 85kg, 87.5kg, 90, 90kg.
Clean & Jerk: 90kg(x3), 100kg, 105kg, 110kg.
Front Squat: 20kgx5, 120kgx2 (x3), 125kgx2, 130kgx2, 135kg.
Taking a break from Sheiko & Coan routine this week to work on Oly movements (Twin Cities Open- next Saturday in Northfield MN.).
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Post by McLifter on Sept 24, 2011 0:08:00 GMT -5
I gather you are going then?
McLifter
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Post by Rehband on Sept 25, 2011 2:11:16 GMT -5
Yes Brock, looking forward to it , Brian Derwin hosts a fine event. It's a great opportunity to watch some of the up and coming American talent. I'm going to try to throw some iron overhead for old times sake (or at least to satisfy my mid-life crisis).
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Post by thebruce on Sept 27, 2011 10:30:34 GMT -5
Nice numbers there AL still snatching 90!!! Go get em AL!
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Post by Rehband on Oct 1, 2011 18:03:07 GMT -5
01 October 2011
Twin Cities Open Northfield Senior High School. Northfield, MN.
Snatch: 85kg, 90kg, 95kg C&J: 105kg, 110kg, 115kg
Thanks again Bruce, was pumped for this one.
Felt strong today, did not maintain contact on last snatch. Drove 115kg overhead easily enough but pressed it out (only slightly). Some lessons learned today.
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Post by Harv on Oct 1, 2011 19:15:15 GMT -5
Al Nice lifting,what weight class were you in? Harv
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Post by Rehband on Oct 1, 2011 23:53:39 GMT -5
Thanks Harv, Was in the 94kg class, but I weighed in at 86.32kg. Seems like all the squat work over the past couple of months is paying off. Strengthwise there were no problems, a few technique refinements might buy me a couple of kilos. Was a good distraction to shake things up a little. Now it's time to finish what I started with Coan and Sheiko's routines. Cheers, Al
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Post by Kelly Coubrough on Oct 4, 2011 8:19:15 GMT -5
Good lifting Al!
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Post by Rehband on Oct 4, 2011 16:02:37 GMT -5
Thank you Kelly, Terry and Doug volunteered some fine coaching, could you please pass along my thanks if you see them in the next little while.
04 October 2011
Squat: 95kgx5, 110kgx3(x2), 130kgx3(x2), 147.5kg x2 (x5). Bench: 65kgx3, 80kgx3, 92.5kg x3(x2), 105kg x2 (x5). MP: 50kgx6 (x2), 55kgx6, 60kgx6. Atlantis Back Extensions: 135kg x10 (x3).
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Post by thebruce on Oct 5, 2011 9:13:05 GMT -5
And right back at it,way to go AL, and congrats on the meet nice numbers.
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Post by Rehband on Oct 6, 2011 16:16:01 GMT -5
Thanks again Bruce, hope that all is going well for yourself. Took it fairly easy today. 06 October 2011
Bench: 20kgx8, 70kgx3, 80kgx3(x2), 92.5x3(x2), 105kgx2 (x4). MP: 60kg x6 (x3). PU: BWx10
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Post by Rehband on Oct 8, 2011 14:53:57 GMT -5
08 October 2011
PU: Bwx10 (x4) SL Snatch: 20kgx5, 40kgx5, 45kgx5, 50kgx5, 55kgx5, 60kgx5 (x2). Squat: 95kgx3, 110kgx3, 130kgx3(x2), 137.5kgx3 (x3). Bench: 60kgx8, 65kgx3, 80kgx3(x2), 95kgx3(x2), 105kg x2(x4).
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