Virtual Meet Powerlifting Day

Back Squat:

46kg x 4
46kg x 4
66kg x 3
82kg x 2
90kg x 1
94kg x 1
100kg x 1 (I)
102kg x 1 Fail (II)
102kg x 1 Fail (III)

Bench Press:

30kg x 4
30kg x 4
46kg x 3
56kg x 2
60kg x 1
66kg x 1
68kg x 1 (I)
72kg x 1 (II)
76kg x 1 Fail (III)

Deadlift:

66kg x 4
66kg x 4
96kg x 3
120kg x 2
128kg x 1
136kg x 1
142kg x 1 (I)
150kg x 1 (II)
154kg x 1 (III)

NOTES:
-Footage will be available in about 1-2 weeks on virtualmeet.net
-BW= 71.4 kg
-My nervous system is exhausted. Quite tired. Used Scott Sonnon's Kettlebell Foundation Warm-up and Compensatory Cool down before and after my performance.
I highly recommend this DVD set for increasing your mobility and release any tightness in the (sometimes improperly) used muscles in kettlebell lifting and weightlifting in general as well. This DVD is worth it's weight in gold for the detailed technique break down for kettebell lifting, add a detailed explanation (not just the how, but the why) to that and you've got yourself a must have series.

Squat Clean Max Day

Squat Clean:

30kg x 1 x 3
50kg x 1 x 3
60kg x 1 x 3
64kg x 1
68kg x 1
72kg x 1
76kg x 1
80kg x 1 (PR)
82kg x 1F

Seated Press w/ 30kg x 9

BW= 72kg

Helen

3 rounds for time:
400 run
21 swings (santa cruz style)
12 Pull-ups

NOTES:
-Didn't time it, but I know my time was better than last time I did it (in 2005)
as my sets of pull-ups started with 6-8 solid reps instead of broken sets of 3.
-Bodyweight today: 72.3kg (ate some pizza yesterday)

Maximum Effort Day Week 1

Max Bench:

Bar x 5
30kg x 5
40kg x 5
50kg x 3
2 minutes rest
56kg x 3
3 minutes rest
60kg x 1
66kg x 1
4 minutes rest
70kg x 1 (PR)
4 minutes rest
72kg x 1 (PR)

Max Deadlift:

66kg x 4
10 seconds rest
66kg x 4
10 seconds rest
96kg x 3
30 seconds rest
120kg x 2
60 seconds rest
128kg x 1
120 seconds rest
136kg x 1
240 seconds rest
142kg x 1 (felt slow coming off the floor, but solid)

NOTES:
-Felt a bit weak today, decided to get buy a bathroom scale. Weighed in at precisely 71kg. Will keep weighing myself in the morning every day. I know that my normal weight is supposed to be between 73-74kg, so I need to eat a bit more.
-Plan to keep this hybrid plan going and will incorporate other max effort movements to instead of the regular deadlift (standing on blocks, good mornings, ...)

Dynamic Effort Day Week 1

Speed Bench
[36kg w/ light band wrapped behind my back x 3 x 8
1 minute rest between sets]
18 Kipping Pull-ups (PR!)

Squat Clean:
30kg x 1
50kg x 1
60kg x 1
70kg x 1
72kg x 1
74kg x 1
76kg x 1 (PR!)
Ample rest (2-4 minutes) between sets

NOTES:
-Set several PR's on pull-ups and squat clean. My body seems to be getting into 'go' mode. Hope to get some good results deadlifting and max benching tomorrow.