Thread: Vesey's Log
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Old 08-27-2012, 06:51 PM   #1
Matthew Vesey
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Join Date: Sep 2009
Location: Ottawa  ON Canada
Posts: 640
Vesey's Log

Never started a log on here, I figured I would start logging something outside of a book. Over the last little while, I have been doing Outlaw programming with a little hint of my own stuff.

Current Stats:
Weight:180 lbs.
Squat:435 lbs.
Deadlift:535 lbs
Press: 205 lbs
Clean and Jerk265
Snatch205
5km Row17:52
Helen:8:00
Grace:1:45
Fran:2:48

Weakness is by far in the Olympic lifting area which is my main reason for testing the waters with the Outlaw Programming!

Log will start from (08/21/2012):

Warmup:
2km Row for time: 6:47
Shoulder Mobility, hip mobility circuit
15 Back Extensions
15 GHD Situps

Strength:
1) Back Squats:
1x10 @ 155 lbs (Rest 1 min)
1x10 @ 225 lbs (Rest 1 min)
1x5 @ 315 lbs (Rest 2 min)
2x5 @ 375 (Rest 3 min)
1x1 @ 405 (Rest 3 min)
2x1 @ 435 (Rest 3 min)

2)Front Squats:
3X5 Front Squats @ 245 (3 second pause on the 1st & 5th rep) rest 90 seconds.


Conditioning

Every 90 seconds for 15 minutes (10 total rounds):
30 Double-Unders
10 Pullups
3 Ground to Overhead (I used 155 lbs)
__________________
Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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