TRAINING LOG: Jera Kressly
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Topic: TRAINING LOG: Jera Kressly
Posted By: JerBear
Subject: TRAINING LOG: Jera Kressly
Date Posted: 4/14/11 at 4:49am
|
Gonna give this a try. But I am starting it from April 1st because that
is when I really made my decision to get serious. Weight 240. April 1 20 minutes elliptical April 4 20 min elliptical Squats - 175 lbs 3x5 Curls - 50 lbs 3x5 Shrugs w/ toe raise - 75 lbs 3x5 Dumbell bench - 20 lbs each hand 3x5 April 5 20 min elliptical 5 caber picks 5 throws heavy hammer 5 throws light hammer 5 sheaf tosses April 7 25 min elliptical Snatches 75 lbs 3x5 Front Squat 95 lbs 3x5 Skull crushers 20 3x5 Grip straight arm hold 15 lbs 60 sec each arm April 8 Weight 220 25 min elliptical April 12 Squats - 175 lbs 5x5 Curls - 50 lbs 5x5 Shrugs w/ toes 115 5x5 Dumbbell incline bench 20 lbs 5x5 April 13 25 minutes forward 5 minutes backward elliptical Thanks Bos! |
Replies:
Posted By: BrittneyBoswell
Date Posted: 4/14/11 at 5:11am
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Heck of a start, Jera! ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: JerBear
Date Posted: 4/14/11 at 12:34pm
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April 14
Elliptical 30 min total 22 forward 8 backward Snatches - 75 lbs x5, 80 lbs x5, 85 lbs x3, 90 lbs x2 Front Squats - 100 lbs x5 x4 x3 x2 x1 (working form) Skull Crushers 30 lbs 3x5 Grip straight arm hold 10 lbs R=60 sec L=30 sec Had to drag myself to the weightroom. Blah! But powered through it. Ugh! Rest tomorrow, throw Saturday all events. |
Posted By: C. Smith
Date Posted: 4/15/11 at 1:00am
Welcome!
And holy cow, you lost 20lbs in a week?? ------------- |
JerBear wrote:Posted By: JerBear
Date Posted: 4/15/11 at 11:06am
|
Yeah, not really on purpose though. Quit drinking soda and upped
the water intake and added some cardio. So yes, it did happen. 
Just not sure if I am over doing it. |
Posted By: JerBear
Date Posted: 4/18/11 at 1:24am
|
April 17
Practiced spinning with LWFD trying to hit high and low points. 10 full throws LWFD (all over the place, need to loosen up way too tense). Since light when so bad, only tried one spin with HWFD. 
Stones went pretty good. Trying out a full spin might be doable. Worked sheaf, focused on technique not power. Progress! WFH felt good, really worked the hips. Overall probably would have been better if I hadn't waitressed all day before hand. |
Posted By: JerBear
Date Posted: 4/20/11 at 3:29pm
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April 20
Deads- 135lbs 5x5 (serious bruised shins) Curls- 50lbs 5x5 Shrugs- 5x5 175lbs 5lb increase each set DB Stone Put 10lbsx5 15lbs 3x5 Log Press 95lbs x3 125lbs x2 (first time ever trying this) Pretty good workout overall. |
Posted By: BrittneyBoswell
Date Posted: 4/20/11 at 5:26pm
| Define for me Log Press? |
Posted By: JerBear
Date Posted: 4/20/11 at 10:04pm
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Like strong man log press. We have one from Slater Strength, does
that clarify enough?? |
Posted By: BrittneyBoswell
Date Posted: 4/20/11 at 10:59pm
| Yep, sounds fun, looks awkward. |
Posted By: JerBear
Date Posted: 4/20/11 at 11:26pm
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Made the workout fun. However I guess I should clarify, the last time
I tried lifting the log was before last season, and couldn't even get it past my waist. So last night was rather rewarding when I actually had to add weight to it. 
|
Posted By: BrittneyBoswell
Date Posted: 4/21/11 at 12:38am
| Jera = stud! |
Posted By: JerBear
Date Posted: 4/23/11 at 10:45am
|
So today, we were gonna throw. However
it didn't happen. Instead we ended up constructing our own height standards. Well of course we couldn't help but try out our new yard ornaments. Nonetheless, made progress today, to make better progress tomorrow. |
Posted By: JerBear
Date Posted: 4/24/11 at 2:54pm
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Got outside to throw this evening. It is tough with a full belly. Worked
weights, gotta get something figured out, haven't had a good day with weights for a long time.......so frustrating. Got some good winds on the hammers. Then had some solid picks on the caber. Just really could pull weights spins together, it used to come so naturally. 
|
Posted By: JerBear
Date Posted: 4/25/11 at 3:54pm
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April 25
Squats-175lbs x 5, 185 x 5, 195 x 5, 215 x 5, 250 x 2 (1/1 max 220) Curls - 50lbs 10 x 3 Shrugs with toe raise 175lbs 10 x 3 Worked footwork and hitting positions for weights. Had to stay inside the weather didn't play well, pouring rain and 45 degrees....yuck! |
Posted By: JerBear
Date Posted: 4/26/11 at 2:26pm
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Worked footwork tonight. Think I finally figured out my problem.
Made a lot of progress, now to work on the cast. I can tell I was doing something different because my hips were burning. |
Posted By: BrittneyBoswell
Date Posted: 4/26/11 at 3:35pm
| Hooray. Gatta love progress. |
Posted By: JerBear
Date Posted: 4/28/11 at 2:20pm
|
April 28
Front Squat - 85 lbs x5, 95 x5, 105 x5, 115 x3, 135 x2 Skull Crushers - 30 lbs 3 x 5 DB Snatches - 30 lbs x5 x5, 35lbs x5 Grip - straight arm hold 35 seconds each (not so great, was ready to be done) |
Posted By: JerBear
Date Posted: 5/02/11 at 3:31pm
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April 30
Went out and hit all 9 events. Threw everything 3-5 times and then put it down and walked away. |
Posted By: JerBear
Date Posted: 5/02/11 at 3:36pm
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May 2
Squats 185lbs x5 195 x5 205 x5 255 x2 DB snatches 30lbs x5 x5 35lbs x5 x5 Was planning to do more than this tonight, however on my last DB snatch, I pulled the weight up and a pain shot through my shoulder, decided to stop instead of hurt myself. 
|
Posted By: JerBear
Date Posted: 5/09/11 at 1:59am
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May 3
Worked some drills and footwork. |
Posted By: JerBear
Date Posted: 5/09/11 at 2:05am
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Wakeeney, KS
Hit 13 on WOB first attempt. 3 more inches and I could have 14. 3 turns on caber, hit 12 and 12:15. Looking forward to Wichita! |
Posted By: JerBear
Date Posted: 5/10/11 at 4:37am
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May 9
RDL - 115 3x5, 135 3x5, 185 x5, 200 x2 Squats - 205 3x5, 225 3x5 Curls - 50 4x5 |
Posted By: JerBear
Date Posted: 5/10/11 at 2:36pm
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May 10
Worked WFD drills. Feels like things are coming together. Thanks to Duncan for teaching me. 20 standing 20 single spins 10 full spins Stones worked staying low 15 fulls Sheaf 15 pulls working form |
Posted By: JerBear
Date Posted: 5/13/11 at 3:29am
|
May 11
Front Squats - 95 4x5, 115 3x5, 135 x1 DB snatch - 30 3x5, 35 x5 Jump Shrug - 185 3x10 Pull-ups 30 |
Posted By: JerBear
Date Posted: 5/17/11 at 2:48pm
|
May 15
Wichita Games PR LWFD 60'6" and finally broke 30 for open stone! May 16 Squats - 195 3x5, 225 3x5, 260 x1 Bench 95 3x5, 115 3x5 Caber curls - 50 3x5, 60 3x5 Deads - 195 3x5, 225 x2 |
Posted By: JerBear
Date Posted: 5/17/11 at 2:52pm
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May 17
LWFD & HWFD 10 standing throws 5 single spin 5 full spin Hammer 5x10 winds each side 10 throws Felt pretty good, decent distances. |
Posted By: JerBear
Date Posted: 5/21/11 at 6:04pm
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May 21
Well I did ok. I did PR on LWFD hit 61 even! Hooray for consistency. Threw with some awsome people in Joplin! |
Posted By: Duncan McCallum
Date Posted: 5/21/11 at 6:04pm
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Good deal! ------------- The man in the arena. |
Posted By: JerBear
Date Posted: 5/26/11 at 2:07pm
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May 25
Deads - 205 3x5, 215 3x4, 235 x1 DB Bench - 30 5x5 Squats 205 3x5, 215 3x4, 255 x1 Caber curls - 50 x10, 60 2x10 Pretty good session. |
Posted By: JerBear
Date Posted: 5/27/11 at 2:19am
|
In someway, wrestling my dog into the bath tub and holding her in to
wash her should count as some sort of training!! 
|
Posted By: JerBear
Date Posted: 5/28/11 at 2:09pm
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May 28
Went out and hit it as hard as I could. Allergies are really winning right now....ugh! 5 throws of each Open stone feltt pretty good really working snapping my hips through. Bremar again with the hips. LWFD is coming along quite nicely, footwork is there release still comes and goes. HWFD again footwork is there, release is decent. Hammers.......blah....suddenly became a rejected robot. Caber picks are solid, 90 lb 12 ft hickory stick. Not turning it yet...yet...we will see what happens by the end of season. |
Posted By: JerBear
Date Posted: 5/30/11 at 4:35pm
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May 30
Deads Bench Squats All quick explosive lifts. Ending with cardio. |
Posted By: JerBear
Date Posted: 5/31/11 at 4:25pm
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Hit 20 LWFD throws. For some reason I'm not bending my knees.
Hit 20 HWFD throws. Siimilar problem just not as bad. WOB hit 13 easy with my right, then to my surpise hit 13 with my left. Might be on to something there. Honestly felt good to use a different arm. Finished with some Cardio. |
Posted By: JerBear
Date Posted: 6/02/11 at 3:34pm
|
June 2
Jerk press Cleans Snatches Cardio First attempt at olympic style lifts tonight... WOW! Takes some getting used to. Oh yeah and I bit it hard on snatches! |
Posted By: JerBear
Date Posted: 6/05/11 at 4:28am
|
June 4
Went out and threw stones, and hammer. Stones felt good, had good hip movement and was hitting my power position. Hammers.......ugh.....can't figure out how to use my legs or bend at all. *sigh* |
Posted By: JerBear
Date Posted: 6/08/11 at 4:51pm
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June 6
Threw 5 of each stone, WFD, hammers, and sheaf. All felt pretty good, hoping it all come together for Kansas City. |
Posted By: JerBear
Date Posted: 6/08/11 at 4:56pm
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June 8
Lifted quick and explosive Squats, Bench, Front Squats, Push Press, and Deads. Felts great. Time to get my game face on! |
Posted By: JerBear
Date Posted: 6/13/11 at 3:02am
|
Kansas City was a great games. Unfortunately, I didn't live up to my
own standards.......the highlight.......hit 23 ft in sheaf which is 3 ft improvement. Now time to practice, practice, practice. Have a while til our next games. |
Posted By: JerBear
Date Posted: 6/13/11 at 4:22pm
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June 13
Quick explosive lifts. Bench Deads Front Squats Finished with Jump Rope Cardio |
Posted By: Duncan McCallum
Date Posted: 6/13/11 at 5:49pm
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Numbers...ahem. GOOD work on the sheaf. Keep working the fundamentals! ------------- The man in the arena. |
Posted By: JerBear
Date Posted: 6/14/11 at 4:28pm
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June 14
Threw 10 LWFD still casting pretty high, but have seemed to find my knees again. Hammers went better than they have in a long time, again found my knees so that helped a lot. |
Posted By: JerBear
Date Posted: 6/16/11 at 2:00pm
|
June 16
Went out and threw sheaf. Working to keep my swing straight. Then making sure I use my legs. Worked stone, hips were driving. Hit 32 ft in open stone. |
Posted By: JerBear
Date Posted: 6/18/11 at 7:57am
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VIDEOS!!! http://www.youtube.com/watch?v=vNWimR2Py3U - LWFD June 15 http://www.youtube.com/watch?v=EZ6M412PyWI - HWFD June 15 http://www.youtube.com/watch?v=Pf5j33qcRWs - Light Hammer June 15 Any and all comments are welcome. I am a big girl, I can handle it. Lay it on me!  |
Posted By: JerBear
Date Posted: 6/21/11 at 4:09pm
|
June 21
Threw 20 or more LWFD, worked on settling down after first spin, felt lots better. Hitting 55 solid everytime!! HWFD threw 10, hit 30 ft a few times felt good, blocking myself off a bit. Sheaf 20 throws, was hitting 20 ft easy everytime straight through no shank or hook!! Finally falling into place! |
Posted By: JerBear
Date Posted: 6/21/11 at 10:58pm
|
June 22
Decided to try something different today. Normallly lift and throw around 7 PM, got up at 3:30 AM to lift today......could have gone better. Oly lifts Jerk Press 65 3x10 Cleans 65 3x10 Snatches 0 Schedule said snatches-body said NO! Think next week will start with snatches. |
Posted By: JerBear
Date Posted: 6/22/11 at 4:35pm
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June 22 (evening)
1000 jump ropes We now have semi permanent sheaf standards in out front yard! I love it when people ask "What are those 30 ft poles in your yard?" Happy dance time, with a jump kick at the end!
|
Posted By: JerBear
Date Posted: 6/23/11 at 4:23pm
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June 23
Braemar - 15 throws with a 15 lb stone. Hitting 25 ft!!! Open stone - 15 throws with a 10 lb stone. Hitting 35 ft!!! Really working the hip separation and snapping the hips and firing up, felt really good! Yeah!!
Worked WOB nothing to talk about there. |
Posted By: JerBear
Date Posted: 6/26/11 at 3:08pm
|
June 26
Went out at 9:00 this morning thinking we would beat the heat......WRONG! It was already 95 degrees and just got hotter by the minute. By the end had a pounding headache! Threw 15 WOB have hit 13 in competition, just kept kissing it today. Never did make it over, was getting worse so decided to quit. 15 caber picks 90 lb 12 ft Hickory stick with a nasty twist. Got a few 85 degrees, but no actually turn.....blah! Better luck next time. Was gonna post more video, but some how it disappeared! |
Posted By: BrittneyBoswell
Date Posted: 6/26/11 at 3:12pm
| Heavy stick, sister. Get after it. |
Posted By: JerBear
Date Posted: 6/26/11 at 3:19pm
|
I figure if I can start turn that big bastard regularly then there should
be no caber in comp I can't turn! |
Posted By: JerBear
Date Posted: 6/27/11 at 3:19pm
|
June 27
Front- 95 5x3; 115 5x3 Deads-135 10x3 Bench-95 5x3; 105 5x3 Very explosive, had the bar bouncing off my chest on bench. No belt on squats, felt really good! Overall a great night!! Woohoo! |
Posted By: JerBear
Date Posted: 7/05/11 at 3:22pm
|
Time to play catch up!
July 2 Had some fellow new throwers come down! Showed some lifts and threw 5 to 10 on everything except hammers and caber. Then hit the lake for some swimming! |
Posted By: JerBear
Date Posted: 7/05/11 at 3:34pm
|
July 5
Deads - 135 10x3 Fronts - 115 10x3 Bench - 95 10x3 1000 Jumps 30 8 lb sledge swings each side Since it was such a beautiful night took the 5 kids for a nice 30 min stroll around town. |
Posted By: JerBear
Date Posted: 7/05/11 at 3:40pm
|
Additional note
We were asked to do a presentation at the library for the summer reading program. Had 2 30 minute sessions for preschool through 2nd graders. They were really excited to watch and learn about it, took a little stone and let them try it out...oh it was so cute. Plus we sent home promotional cards plugging our games coming in September. They asked that we come back tomorrow to do another group! Woohoo!! |
Posted By: JerBear
Date Posted: 7/10/11 at 5:10am
|
June 9 Threw some Weight Over Bar. Some left hand, but mostly right. Not sure that I am using my legs enough. Used to hit 13 easy, for some reason moving the wrong way, never hit 13 yesterday, haven't since mid May. Any input would be appreciated!! Thanks!! http://www.youtube.com/watch?v=hO1wMiZniyw - WOB 7-9-2011 |
Posted By: JerBear
Date Posted: 7/11/11 at 10:03pm
|
June 11
Chiropractor and foam rolling! She really worked my neck over which had everything else all jacked up! Pretty sure it popped 35 times between 5 different adjustments. Long over due visit! |
Posted By: JerBear
Date Posted: 7/11/11 at 10:35pm
|
June 12
4 AM Fronts 115 10x3 Bench 95 3x3 105 4x3 110 3x3 Deads 135 10x3 Discovered that 1/2 scoop 1MR is just right for me! 40 minutes start to finish for both of us, slow start but picked up quickly. Sweating my a$$ off especially for a 65 degree basement. GOOD DAY!!! 
|
Posted By: JerBear
Date Posted: 7/11/11 at 10:42pm
| Current weight update - 206 lbs |
Posted By: JerBear
Date Posted: 7/12/11 at 3:42pm
|
June 12
Evening 10 LWFD 1st spin drills 10 single spin drills 20 full throws hitting around 55 ft 10 winds each side with Light hammer 10 full throws hit around 65 ft 3 or 4 times Will post video tomorrow! |
Posted By: JerBear
Date Posted: 7/14/11 at 2:38pm
|
July 14
Just stones today, trying to slow down and really work the events, have been hurrying through too much. 10 breamar - realized I had my stance all jacked up! Found the use of my fast twitch fibers, gained 8 ft once it all came together. 10 open - again working on stance and not pausing mid throw looking better still needs works. Glad I finally had some sort of revelation!! |
Posted By: JerBear
Date Posted: 7/14/11 at 2:55pm
|
Thanks a bunch to Doug for really calling my mess ups! Finally caught
what I have been doing wrong! |
Posted By: JerBear
Date Posted: 7/19/11 at 2:26pm
|
July 19
Stones - I will say I threw stones today but that's all there is to say. |
Posted By: JerBear
Date Posted: 7/27/11 at 4:17am
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July 25
Threw 4 or 5 of everything minus caber and WOB. After taking a week and a half off, it went surprisingly well. Getting ready for Ledaig this weekend. For those of you wondering why sucha gap in training occured... had some health issues with our 2 yr old. But all is well for now and things are getting back on track. |
Posted By: JerBear
Date Posted: 7/27/11 at 2:21pm
|
July 27
Quick and light weight workout. Hit all the major groups. Wham bam now rest and hydrate for Saturday! Good luck to all in their competitions this weekend! |
Posted By: JerBear
Date Posted: 8/04/11 at 10:57pm
|
July 30
Ledaig games Open stone - had 2 inch improvement on PR Caber - had 3 turns including a 12 Everything else was pretty normal. But learned some valuable lessons. Plus, had a great time with great people!!! |
Posted By: JerBear
Date Posted: 8/04/11 at 11:04pm
|
Aug 2
Hammer throws - all of a sudden it come together. 10 throws each, working on bending back and getting my head out of the way and hitting my points. Felt great!!! Hit 70 ft with the light at about 80%. Feel like I am finding my groove again after the weight loss. Yay!! |
Posted By: JerBear
Date Posted: 8/09/11 at 7:56am
|
August 9
4:00 AM Incline Bench - 95lbs 10x3 Deads 135lbs - 10x3 Back Squats - 155lbs 10x3 |
Posted By: JerBear
Date Posted: 8/10/11 at 11:34am
|
August 9
Went out to give WFD hell, and it fought back! Dammit! 10 lights and was burning in my ankles and shins. Footwork wasn't too bad casts were awful. Chopping this up to a bad day and lifing that morning. So decided to get out the power sander and work on the cabers instead! |
Posted By: JerBear
Date Posted: 8/17/11 at 4:01pm
|
August 17
Quick weight session Fronts, Backs, Deads, Bench, Cleans, Snatches, and Push Press In and out 25 minutes, as bouncy as possible and really deep on squats! Felt good, really needed a weights session! 
|
Posted By: Alan H
Date Posted: 8/18/11 at 12:13pm
70 feet at 80% oomph? Nice!  ------------- Alan Hebert Geezer-In-Training |
Posted By: JerBear
Date Posted: 8/24/11 at 1:10pm
|
August 24
Quick Weights 4:00 AM Fronts, backs, incline bench, deads, cleans, snatches, overhead press. In and out 25 minutes, felt great! Looking forward to this weekend! |
Posted By: JerBear
Date Posted: 8/29/11 at 3:17am
|
August 27
Threw off and on all day all events. Did demostrations for the community to promote our games next weekend. All went really well! |
Posted By: JerBear
Date Posted: 8/29/11 at 3:21am
|
August 28
Had a guy come out that we are introducing to the games. Worked a lot of drills and nice easy form throws for him to see it. Good light practice for me! |
Posted By: JerBear
Date Posted: 9/12/11 at 3:18am
|
September 3
Lucas Highland Games Threw a little just playing around, but focused on being AD! |
Posted By: JerBear
Date Posted: 9/12/11 at 3:20am
|
September 7
Pre comp workout Quick and bouncy Fronts, Deads, Backs, Bench, Log Press, Snatch, and Cleans 25 minutes for all. |
Posted By: JerBear
Date Posted: 9/12/11 at 7:15am
|
September 10
Buffalo MO games Happy with 2 personal bests!! 63'9" in light weight 31'10" in heavy weight I'm a happy lady!! |
Posted By: JerBear
Date Posted: 9/20/11 at 1:38am
|
Tulsa, OK
Good games for me! Had a good time with everybody too! |
Posted By: JerBear
Date Posted: 9/20/11 at 1:41am
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Sept 19
25 winds each side heavy hammer 25 winds each side light hammer 20 throws sheaf - trying out a new 3 prong fork, decided to quit when I developed a blister between my fingers 10 open stones working on opening my hips and not finishing across my body. |
Posted By: JerBear
Date Posted: 9/20/11 at 1:43am
|
Sept 20
4 AM session Deads 135 5x3 Fronts 95 5x3 Backs 155 5x3 Felt fantastic! |
Posted By: JerBear
Date Posted: 9/22/11 at 3:48am
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Sept 22
Cleans Bench Push Press Snatch 4 AM session....ugh difficult to get into but felt better for doing it anyway! |