prettysweet way to train[athletic function]

Alright, I'm gonna try this again. This is version 2. I came to the realization that I was a quarter squatting, rounded back deadlifting, shoulders behind the bar hang cleaning spaz. NO MORE!!!!! So as of 12/17/08 I am a new lifter and this is a new log. Now I am gonna develop perfect form for each and every exercise that I do. Yeah buddy.

***GOALS***
HANG CLEAN 315
SQUAT 500
DEAD LIFT 600
BENCH 315
STANDING OHP 225
PULL UPS 20
BODY WEIGHT 195 #'S


***Supplements***

Whey
Creatine Monohydrate
ZMA
Glucosamine Chondroitin
Fish Oil
ACV


***Physical Stats***
6'2"
201 #'s


***Best Raw Lifts***

225*4 Bench
365 DL
275*4 Squat
????Total
??? Wilkes


Hang Clean: 285 * 1 with straps
Squat:
Bench: BB 225 * 5 DB 85*4
Dips:
Dead Lift: 385 belt, straps
Split Jerk:
Pull Up:
BB Row:
Hang Snatch: 145 * 3
STANDING OHP 155 *4
Shrug:
Push Press: 195*3

 

Hang clean 185*5 225*5 245*3
Squat 225*5 275*5 315*5 365*4
Bench 185*5 205*4
Dips 9 7 6

 

Dead Lift 215*7 265*5 305*5 355*5 395*2
Split Jerk 120*6 150*5 170*4
Pull Up 10 7 3
BB Row 110*9*7*6

 

Hang Snatch 95*5 115*5 135*3
STANDING OHP 105*8 120*7 135*5
Shrug DB 90*7 100*5
Step Ups 95*5 135*5 185*5

 

Hey welcome to the SnP, I like your training so far keep up the good work.

 

Hang Cleans 205*5 225*5 265*5 I'm pretty sure I have terrible for. I may lower the weight to concentrate on form.
DB Bench 60*5 70*5 80*5 85*4
Squat 255*5 305*5 355*5 375*1
Dips 15 7 5

 

Your OHP and BB rows are way too low compared to the rest of your stuff. You should try to go heavier on the rows with less volume. I don't know what the deal is with your OHP (is that 135*5 strict?), but that seems pretty low considering your bench.

 

Whatever the reason may be I have disproportionate levels of strength between lower and upper body. I will change the reps for upper body lifts to lower numbers and increase my rest time. Sometimes the lack of gains in my upper body gets frustrating because they are slow, while I up poundages or reps in lower body exercises more frequently.

On a side note I believe that my lack of upper body strength is impeding progress that I could make in lifts like Push Press, Split Jerk, or Clean & Jerk. Using my legs I am able to generate enough force to send the weights overhead but I do not possess enough strength to lock out or hold the weights overhead. Might anyone know if this is normal? Or is it normal for the problem area to be initially getting the weight overhead?

 

Push Press 135*5 145*5 185*2

Dead Lift 315*5 365*3 405*2 strapped

 

5/18/08

Hang Snatch 135*5 155*5 175*5 I'm pretty sure I have terrible form. I may lower the weight in order to concentrate on form.
STANDING OHP 135*5 155*5 175*5
Pull Ups 5, 5,5,5,3
BB Row 135*5 155*5 175*5
DB Shrugs 95*5 100*5 100*6

 

good liftin man, we have close numbers 'cept for the fact your squats eats mine for breakfast. keep it up!

 

YouTube - Wrestling Neck Bridge: Neck Strengthening

neck bridging is a common technique in grappling and it also stengthens the neck

 

5-20-08

Bench BB 185*5 205*5 225*3
Dips 5,5,5,12
Hang Clean 215*5 235*5 275*5 with straps
Squat 275*5 315*5 365*5

 

5/21/08

15 minute jog

 

5/22/08

Push Press 135*5 155*5 185*
Dead Lift 315*5 365*5 405*5
Pull Up 25*5 10*5 10*4
BB Row 135*5 155*5 185*5 205*5

 

5/26/08

Standing OHP 125*5 145*5 165*3
BB Shrugs 225*5 245*5 265*5

 

5/28/08

BB Bench 185 *5 205 *5 225*4
Dips 20#s 5,5,8
Hang Clean 215*5 235*5 275*3
Squat 295*5 335*5 385*3

 

6/3/08

Bench 185*5 205*5 225*5
Dips 20*5 30*5 40*6
Dead Lift 325*5 375*5 425*2
Pull Ups 10*5 20*5 30*3

 

6-5-08

Hang Snatch 115*5 115*5 115*5 115*5
Standing OHP 125*5 145*5 165*3

 

6-9-08

Bench 250*1 tried 275 and failed 225*5
Dips 25*5 35*5 45*7
Hang Clean 225*5 245*5 275*3
Squat 305*5 365*2 405*1