Work Out Log

Date: 1/5/2010

Starting Weight: 170
Hieght: 5'8

PR's Goals
Bench:180 Bench:225
Squat:260 Squat:315
Deadlift:500 Deadlift:525
Power Clean:215 Power Clean:240

Strength Ratio:6.79

Protien In-take
Before Lifting, After Lifting, and Lunch

Side Notes: Coming off a Bankart surgery (laberum tear) in right shoulder. Last lift was october. I have weight class for nine weeks so I will be lifting 5 days a week for 9 weeks straight. I will be posting on here my lifts each day.

[Llamafighter]

Go get em buddy!

First day of weights class, didn't get alot done, more like coach explaining to people who have never lifted before. Got in one lift tho.

Kodiak (Power Clean, Hang Clean, Front Squat)
1x3 135 lbs, hurt shoulder but was easy moved down weight
3x3 105 lbs, No pain but was not all that challenging, hoping to do more work tomorrow.

Side Note: Go to thw doc Friday to get officially cut loose from restrictions, all down hill from there.

Day 2

Power Clean 3x3
145
155
155
Side note:reall struggled, shoulder isn't full strgth apparently

Dead Lift 3x3
225
315
365

extreme!!!

500lb deadlifts are wicked!

I've done 485 not quite 5 yet


Keep the rage strong!

No Lifts Today: School Cancled

Doc said no lifting (yeah right) and0 no throwing heavy weights (yeah right) go back in 4 weeks

One legged squats w/ 100 lbs 5x5

tri pulls with 45 lb 3x10

Kodiak w/ 115 lbs 3x3

Kodiak 1x3 w/ 135 lbs

power clean 5x5 135 lbs

lat pulls 3x10 45 lbs

one arm rows 2x10 30 lbs

bent over rows 12-10-8 25 lbs

front squat 5x5 135lbs

lat pulls 3x10 45 lbs

curls 3x10 20,30,40 lbs

shoulder shrugs 3x10 100 lbs

and then my shoulder rehab

Looks like you're getting pretty strong. Why so light on the bent over rows? Everything else seems pretty heavy compared to just 25 for those. Not knocking it, just curious.