The Office

The Office: becase we 'do work' here.


I understand that I am different yet will be given no special treatment here.
I will go through hell, and there will be no excuses, no turning back once I walk through these doors.
If I vomit, that is no excuse to stop my workout. I will get back up again …and again.
I will lift heavy and break records.
If it’s easy, I will go heavier.
I understand that this is a battle, I am here to dominate, nothing less. Sitting down … lying down … these are not options.
I will earn my respect by getting bigger, stronger, faster & mentally tougher.
I will outwork my opponents and do the extra work that no one ever told me to do.
I will train with fire in my eyes.
I will not back down!

Monday, August 23, 2010

8/23/2010

A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)
C. Snatch pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)
D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%



A: 135,145,145
B: 80x5,85x5,90x5,100x1,110x1,115x1x1,125x1,135x1,140x1 (pr by 15lbs!)
C: 125,125,125
hours later
D: 195x5,185x5x5x5 ..damn, following a 2 second down, 2 second pause at the bottom makes these SUPER HARD..wasnt able to keep the 75%, had to drop 10lbs from that.
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