Personal Bests (5/29/12): 

Braemar (22#) - 23'6" 

Open Stone (16#) - 27'11" 

LWFD (28#) - 34'7"

HWFD (56#) - 21'10" 

Heavy Hammer (22#) - 55'2"

Light Hammer (16#) - 71'7" 

WOB (56#) - 12' 

Caber - tossed a 14' one 

Best Lifts (242 weight class):

Squat: 350

Bench: 265

Deadlift: 475

Press: 155

P. Clean: 185

F. Squat: 250 

Goals: 

- Get better at throwing, figure out some semblance of technique, and do more competitions 

- Get my Press & Front Squat to some respectable numbers, as they are quite sub-par right now

Press: 

95x5 

105x4 

115x3 

125x2 

135x1 

F. Squat: 

135x5 

155x4 

185x3 

205x2 

225x1 

Deadlift(conv): 

245x3 

315x3 

335x2 

355x1 

385x1 

I'm starting to simplify my training towards getting good at these 3 lifts in particular. Starting out at these weights feels good, and more weight will slowly be added in subsequent sessions. 

Press: 

90x10 

95x9 

100x8 

105x5 

110x5 

115x4 

120x2 

125xf (delts exhausted) 

Front Squat: 

135x10 

145x9 

155x8 

165x7 

175x6 

185x5 

195x4 

205x3 

215x2 

225x1 

Bumping up the volume of pressing & squatting. Going to be training 3x per week, 2 of the days pressing & squatting, and 1 day pulling w/accessory work. 

Short Term Lifting Goals: 

Press 185# 

Front Squat 300#

Last powerlifting meet I competed in, just for more background info

Power Snatch: 

95x2x2 

105x2x2 

115x1x2 

125x1x2 

Power Clean: 

135x2 

165x2x2 

Speed Pull: 

225x3x2 

275x3x2 

plus some miscellaneous stuff like dumbbell curls and waiter's walks with 35# kettlebells

Press: 

95x3 

115x2 

135x1x5 (all fast & snappy) 

Squat: 

135x10 

185x10

225x10 

275x1 (grinding) 

Light Curls + Ab wheel 

I went on a 10mi hike on sunday, so there was some residual fatigue in the legs. Good news is that I found an 18# rock that is pretty much perfect for practicing my stone throws with. I plan to make quite a few throws this weekend and maybe get a video or two for critique. 

Acquired another stone today. This one is approximately 22#. Went out to the track with the 18# and tried out a few different techniques for the open stone. I tried the spin, the glide, and just throwing from a standing position. I probably took 20+ throws at each position, alternating arms. My best throws were from a standing position with my right hand, and they went about 28'. I had set out a tennis ball as a 30' marker, but didn't quite manage to hit it. 

Press: 

95x3

115x2 

125x2x6 

Front Squat: 

135x3 

185x2 

205x1 

225x1x6 

Deadlift: 

245x3 

335x1x6 

Curls & Abs 

After not benching for a few weeks, I must say that both my shoulders and elbows feel amazing. Overheads just don't seem to beat me up the way benching does. Training a bit lighter and focusing on speedy reps helps too. 

Took some standing throws with the 18# again. Managed to hit 30', which is progress and a PR. 

7/27 

Power Snatch 

115x2, 2, 2, 2, 2 

Power Clean 

185x2, 2, 2, 2, 2 (PR) 

Press 

115x5, 5, 5, 5, 5 

Front Squat 

225x2, 2, 2, 2, 1 

Curls & Abs 

Hit a nice PR on the Power Cleans today, as my previous best was 185x1. Small progress, but progress nonetheless. 

Power Clean 

165x3, 3, 3, 3, 3 

Press 

135x2, 2, 2, 1, 1 

Front Squat 

185x5, 5, 5, 5, 5 

Clapping Push-ups, Chins, Squat Jumps in a circuit for (3) rounds 

Cleans are feeling much more explosive now, and I am even doing my presses from the clean to get more work in there. On my pressing, I have had the habit of laying back once the weight gets difficult, but I have cut that out as of now. 

Power Clean

135x5, 5, 5, 5, 5 

Press 

125x3, 3, 3, 3, 3 

Front Squat 

225x2, 2, 2, 2, 2 

3 sets of BW Pushups & Chin-ups 

Platform at my gym is broken, so cleaning & pressing at a squat rack. Almost murdering people walking right next to me while I'm lifting. As of Sunday's lifting, I have started implementing a 1-second pause at the bottom of each front squat rep. It feels less stressful on all the major joints, while more stressful on the muscles. I feel like I'm also building a lot more power out of the bottom without having to do full bore pause squats. 

The chins & push-ups will be a staple after each lifting session for overall shoulder girdle stability/power and beach muscle work. 

Power Clean: 225 

Press: 185 

Front Squat: 300 

Hopefully I will make it to these within a year's time or even sooner

Lifted after my Philosophy final this morning 

Power Clean 

195x1, 1, 1, 1, 1 (PR) 

Press 

120x5, 5, 5, 3, 3 

Deadlift 

335x3, 3, 3 

Chins & Push-ups

First training session as an official UCLA Graduate. Feels pretty good. 

Press 

130x3 

125x3, 3, 3, 3 

Power Clean 

185x2+f (tried a 3rd, but fell on my ass) 

195x1 

200x1 (PR) 

195x1 

185x2, 2 

Hi-Bar Squat 

225x5 

245x3 

265x2 

Brought out my heeled weightlifting shoes for this session. Power cleans felt amazing in them, and squats were super difficult. Post-lifting, I threw my 22# stone around for a bit. Most of the throws were ~20ft. 

Press 

95x5x7 

Power Clean 

135x2x2 

165x2x5 

Squat: 

225x2x3 

Day 1 of glorious post-grad unemployment. Hopefully it ends soon. 

Press: 

50kgx3x8 

Power Clean: 

80kgx1, 1 

85x1, 1 

90x1, f, 1 

92.5x(12 failed attempts), 1 (PR) 

Squat

120kgx2x3 

100kgx6 

Press: 

135x1, 1, 1 

145x1, 1, 1 

Power Clean: 

165x3 

185x3 (PR), 1, 1 

Squat: 

185x5 

225x5 

255x3 

Felt kinda sluggish today, and I used pretty much all of my gym energy to set that Power Clean PR. Can't say the form was pretty, but a month ago there was no way that I could have done that weight on Cleans. Some explosion must be developing. 

Took a few days off from training for some job interviews 

Power Clean

135x1x2 

165x1x4 

185x1x4 

205xFx6 (Wasnt quite fast enough getting under the bar on these) 

Press 

65x10 

95x10 

115x8 

Squat 

135x10 

185x10 

225x8 

Curls & Abs 

Squatting so strictly is very humbling in the weight I can use, but I feel like it's doing good things for my leg power. Power cleaning today was not the greatest - had some trouble moving under the bar quick enough. 

Press: 

95x4, 4 

115x2, 2 

135x1, 1 

140x1 

145x1 

150x miss x 3 

135x1, 1, 1 

Squat: 

135x3 

185x3 

225x1 

245x1 

275x1 

245x2x2  

Presses are failing right at about eye level. Good thrust off the chest, but getting through that midpoint is tough. 

Press: 

65x3

95x3 

115x3 

135x1 

140x1 

145x miss 

Push Press 

145x1x3 

155x1x2 

Squat 

135x3 

185x3 

225x2 

245x1 

275x1 

225x3x2 

Chins, Pushups, Curls, Abs

Press: 

95x3 

115x2 

135x1x8 

Deadlift: 

135x5 

245x3 

335x1 

365x1x8 

Curls & Abs

Press 

95x3, 3 

115x3x10 

Squat 

135x3 

185x2 

225x2 

245x1 

265x1x6 

Press 

115x3x10 

Squat 

225x2x10 

Chins & Pushups 

I have been doing timed sets recently, and I am liking them very much. I start each set of presses or squats at the top of the minute on my stopwatch, so I end up having about 40 sec of rest between sets. I usually hate doing volume work, but this way condenses it nicely into a 25 minute training session. The weights are snappy and I am feeling more explosive than ever. 

Press 

135x1x10 

Squat 

275x1x5 

Switched back to my converse for footwear. Feels better on presses, but a bit harder to keep my torso upright on squats. 

Clean&Press 

75x5 

95x3 

125x1x20 

95x5x5 

Chins & Push-ups 

Decided not to squat today, and give the legs a little rest. Made up the extra volume with pressing work.