Topic: Bigger weights in Texas

[Matt Erdman]

Sat 2-21-09

Leg curls

35x10x2

Weight swings

50x10
70x10

Good mornings

95x10
125x10

Reverse hypers - set of 15

Rows

135x8
165x8x2

External rotations and calf raises

[Matt Erdman]

Here is yesterday's workout:

Tues  02-24-09

Power snatch

95x5
105x5
115x5

Power clean

95x5
145x5
155x5

Squats (!)

45x10
95x10x2

BNP

67.5x8x3

First time squatting with weight in almost 2 months. I used a slow descent and a pause at the bottom. Felt fine while I was doing them, but the patella tendon is a little sore from them. I think the muscles around the knee will strengthen up, and I'll be out of the woods.

2-25-09

Leg curl

25x10
37.5x10x2

Single Leg deadlift

45x10
70x10

RDL

145x10
205x10

Single leg back extention

BWx6

Toasted the hamstrings.

[Matt Erdman]

Fri 2-27-09

Power snatch

95x5
115x4
135x3

Power clean

95x5
145x4
165x3

Squats

95x10x3

Press

70x8x3

Knee stability is coming along now. I definitely was lacking strength in the bottom position of the squat.

[Matt Erdman]

Sat 2-28-09

Leg curl

37.5x10x3

Goodmorning

135x10x2

Reverse hyper

20x12

Good hamstring workout.

[Jack]

It's good to see the knees are getting where you want them again, Matt!

Sjaak

[Matt Erdman]

Tues 3-03-09

Power snatch

95x3
115x3
135x3x2

Power clean

95x3
145x3
175x3x2

Squats

100x10
100x5 for several sets

CG bench (!)

95x3
115x2
135
155
175
185
190
200 PR

I realized the muscle recruitment on squats works better with lower reps. Decided to try close grip bench for the fun of it.

[Matt Erdman]

Thur 3-05-09

Leg curl

40x10x3

Single leg deadlift

70x10x2

RDL

195x10
215x7

Reverse hyper

30x10

I'm going to switch things up a little next week. It will still be bodybuilder style, but I'll up the intensity on power snatch/clean.

[Matt Erdman]

Sat  3-07-09

Power snatch

95x3
115x3
135x3
145x3

Power clean

95x3
145x3
165x3
185x3

Squat

105x5x5

Knees feel like they are taking forever to come along. I have to move very slowly in the bottom position in order to avoid pain. My repetitions take about 12 seconds to complete. I can feel the VMO working really hard. I just need it to catch up to the other quad muscles, which could take a while. I wish I had an electronic muscle stimulator.