Jasahn's September '07 Journal

[Jasahn]

September 18

Running- 2 miles; 19:03

Handstand Pushups- 8, 6, 4

Karate workout

September 19

Deadlifts- 2x8: 135 2x6:155 1x5: 165

Running- 1 mile; 8:37

[Jasahn]

September 20

Did a lot of bike riding today; rode along the bike trail for miles!

Tried some olympic lifting today with just the bar; did the clean and jerk.

3x10- 45

A lot more exhausting than I thought. I think I can feel when I'm doing a good clean and not. It feels effortless when I think I have it right; the bar kinda feels like it pops up and is crisp. So, hopefully that is the right feeling!

My only advice is to concentrate on developing good form.

Sometime back when I was doing more anaerobic superset combos, I did the following workoout which included deadlifts. It consisted of 5 rounds of: (1) deadlift bodyweight poundage for 12 reps, then (2) bar dips with 45 lbs. added for 8 reps. I can't remember my actual time and I am too lazy to look it up but it seems like it was around 13-14 minutes.

Consider adding this workout to your "inventory of workout plans". A short and demanding workout when you want to do deadlifts, but get a non-running anaerobic cardio workout too. Modify the weights but keep the reps to achieve a demanding anaerobic workout.

Did you ever read up on Count Dante?

[Jasahn]

September 25

Did some newlifts; Power Clean, Front Squat, Push Press: 2x2-95 and 2x2 105

[Jasahn]

Septeber 27

Warmed up with a five minute run on treadmill and stretches.

Superset workout consisting of pull-ups and dips and then chin-ups and atlas push-ups; rested 2 minutes between each pair of exercises.

Pull-Ups- 11, 4, 2 Dips- 23, 7, 6 Chin-Ups- 8,4,2 Atlas Push-Ups- 19,11,8

Sit-ups on Incline bench(10 sec rest btween sets): 20, 12, 8

PowerClean and Push Press: 3x2: 95

Karate workout later this evening

[Jasahn]

September 29

Warmed up by loosening shoulders and sit-ups on incline- 24, 14, 12

Bench Press- 3x8:155

Power Clean Front Squat Push Press- 2x2:95 2x2:115

Dead Lifts- 3x8:135

Running-Did two miles

[Jasahn]

October 2

Warmed up by loosening shoulders and sit-ups on incline- 28, 14, 8
Bench Press- 3x8:155

Power Clean Front Squat Push Press- 2x3:95

Power Clean Push Press- 3x2:115

Dead Lifts- 3x8:135

Running-Did 12 blocks (1 mile) walking and then sprinting every other block.
Times are as follow for sprints (in sec): 18.61, 17.84, 18.6, 17.51, 23.25, 19.00

[Jasahn]

October 4

Bench Press- 3x8:155

Power Clean Front Squat Push Press- 2x3:95 2x2:115

Dead Lifts- 3x8:135

Ball Curls- 2x10

Karate workout after

[Jasahn]

October 6

Bench Press- 3x9:155

PowerCleanFrontSquatPushPress- 2x3:95 2x2:115

Dead Lift- 3x9:135

Ran for a mile afterwards, 8:12

[Jasahn]

October 8

Pull-Ups- 12, 3, 2 Dips- 25, 7, 7 Chin-Ups- 7,3,3 Atlas Push-Ups- 15, 12,10

[Jasahn]

October 12

Power Clean Front Squat Push Press- 2x4:95 2x2:115 4x1:115

October 16

Bench Press- 3x8:155

Power Clean Front Squat Push Press- 2x4:95

Dead Lifts- 3x8:135

Karate workout after