7/15/08

jerk press
135 x 5
185 x 5
225 x 6
225 x 4

Front squat
135 x 5
225 x 5
295 x 5

zercher squat
135 x 5
225 x 5
295 x 5

7/16/08

hang cleans
135 x 10
155 x 10
185 x 7
185 x 9

pull-ups
10, 10, 7, 6

bo rows
135 x 15 x 3

oly bar curls
135 x 5, 6, 8

7/17/08

cg bench press
135 x 10
225 x 5
295 x 5 x 2

log bench press
85 x 10
285 x 5
335 x 2
335 x 3
285 x 9

close grip smith mach ohp
95 x 10 x 3

dips
3 x 15-20

7/19/08

deadlift
135 x 8
225 x 5
335 x 5
425 x 3
515 x 2

farmers hold
255 x 30 secs x 1

roman chair back extensions holding 20#
3 x 10-15

leg curls
70 x 6-8 x 3

7/22/08

OHP - split jerk
45 x 8
135 x 8
225 x 2
225 x 7

Front squat - belt only
135 x 5
245 x 5
315 x 3
335 x 1

Back Squat - ATG - belt only
245 x 10
315 x 10
335 x 10

7/24/08

Power cleans
135 x 10
185 x 5
225 x 9
205 x 10

Pull ups x 12, 6, 5

Bent over rows
205 x 5, 6, 7


DB curls

40 x 12 x 3

7/26/08

Close grip BP
135 x 5
225 x 5
295 x 7

Medium Incline Log BP
85 x 10
175 x 5
225 x 5
245 x 5

Dumbell front raises superset with db OHP
40 x 20/10 x 3

Dips
Bodyweight x 10-15 x 3

Tricep press downs
50 x 15 x 3

7/27/08

Deadlifts
135 x 8
245 x 5
335 x 3
425 x 2
535 x 1

5 inch deficit DL
405 x 5 x 2
405 x 3

Roman chair back extensions
3 sets of 10

7/29/08

Split jerk
warmups
135 x 5
185 x 3
225 x 8 PR
225 x 6

Front squat - belt only
135 x 5
245 x 5
315 x 4 PR

Back squat ATG - belt only
245 x 5
315 x 5
365 x 5

Video of jerk press and front squat: http://www.youtube.com/watch?v=mGjITayKBt4

Looking good. Those are some solid numbers. Have you competed or planning on competing?

Tony

Actually, I've competed at a number of your shows over the last year or so. It must be my alias that is throwing you off!

I thought that name sounded familiar.

http://en.wikipedia.org/wiki/Doctor_Manhattan

7/30/08

Power cleans
warm ups
135 x 5
185 x 3
225 x 8 rest 1 minute
205 x 6 rest 30 secs
205 x 3 rest 1 minute

Hang Cleans
135 x 5 rest 1 minute
135 x 7

Behind the neck pull downs
70 x 15
140 x 10 x 3

dumbell preacher curls (each arm)
25 x 10 x 3

I'm used to your Ricki Bobbi. hahaha.
At first I was thinking..."This Dr. should compete if he hasn't already".
Once I figured it was you I thought you were taking a name from the movie "Osterman Weekend".

Good to have you here.
Tony

Man! I missed a comic book name! I am resigning my geek for life membership! and with the watchmen coming out next year!! doh! I was always more a marvel guy, but this is inexcusable! heh heh

Shon

I like Marvel more myself, though I just recently got into the comics - my son is 6 and we read them together all the time. Watchmen is cool, though I don't read that one with my son!

8/1/08

close grip BP
135 x 10
225 x 5
295 x 8
295 x 4

strict 12" log OHP
85 x 10
135 x 8
135 x 6
135 x 6

95# skull crushers superset with bodyweight dips
10/15
10/6
10/5

nice training log, Doc. Where did you get the idea for the title?

8/6/08

decided to try some maxes today

split jerk OHP
135 x 5
205 x 3
255 x 1
275 x 2 misses (close on the first one, if I kept form I would have had it, would be a 10# PR)
225 x 6

front squat
135 x 5
245 x 3
355 x 1 (20# PR, left arm almost gave out, video link below)

http://www.youtube.com/watch?v=DWVqV-U7_L8

Some plyometric and ab work