Monte Sparkman's Training Log

[Jessie]

Did you write in when we messed up the weight? Lol

[Monte Sparkman]

dang it I forgot.. those should be the right weights though...

[Monte Sparkman]

10 March 2010
Snatch/Bench
VMI

Power Snatch
bar x 5
bar x 5
bar x 5

95 x 2

115 x 2

135 x 2

150 x 2
150 x 2

160 x 2
160 x 2

170 x 2
170 x 2

175 x 1
175 x 1
175 x 1

Overhead Squat
95 x 5
95 x 5

115 x 5

135 x 5
135 x 5 - these were killing my repaired shoulder.. need to get stronger....

benchin' to come....

Afternoon Benchin'
bar x 30
bar x 30
135 x 10
225 x 5

275 x 5
295 x 5
315 x 10

225 x 20
all sets done with feet on the bench

Snatch Grip Press BTN
bar x 5
55 x 5
65 x 5
85 x 5
95 x 5
95 x 5 - definite weakness here, hoping that by bringing this lift up it will help my shoulder stability. 

T - bar Row - Lower Grip
2 plates x 5
3 plates x 5

Drop Set
4 plates x 10
3 plates x 10
2 plates x 10
1 plate x 10

Drop Set - Upper Handle
4 plates + 25 x 10
4 plates x 10
3 plates x 10
2 plates x 10
1 plate x 10

A few DB Cleans

done...

[Monte Sparkman]

12 March 2010
Everything
VMI

Power Snatch
bar x 3 x 5
95 x 2
115 x 2
145 x 2

165 x 2
165 x 2

175 x 2
175 x 2

Power Clean
145 x 2
165 x 2

Clean and Jerk
195 x 2
195 x 2

215 x 2
215 x 2
just trying to get through the oly lifts.. had no snap off the floor, everything felt heavy...

Front Squats
135 x 5
235 x 5
250 x 5
265 x 5

Deadlifts
315 x 3
445 x 3
470 x 3
500 x 7 - ALL TIME PR!!!!!! 

smoked...

[Blane]

You got that 610+ in the bag man. 

[Monte Sparkman]

i think so..  might need to have a test day soon...

[Monte Sparkman]

15 March 2010
Cleans/Squats
VMI

Power Cleans
155 x 2
175 x 2
195 x 2
215 x 2

225 x 1
235 x 1
245 x 1
255 x 1

will squat this afternoon...

Free Squats
135 x 5
225 x 5
315 x 3
350 x 3
370 x 3
390 x 7

Green Band Reverse Squats
365 x 10
415 x 10
465 x 10

everything felt off today... probably experiencing alittle deadlift hangover from Friday...  things should pick up later on in the week..

[Monte Sparkman]

17 March 2010
Snatch/Bench
VMI

Power Snatch
95 x 3
115 x 4

135 x 2
140 x 2

160 x 2
160 x 2

180 x 2
180 x 2
snatches felt pretty good today.. i thought the 180 was going to be challenging, really wasnt too bad...

Overhead Squats
95 x 5
115 x 5
135 x 5
155 x 5
turned elbows out on the last couple sets, made alittle positive difference in shoulder stability...

Snatch Grip BTN
60 x 5
70 x 5
90 x 5
100 x 10

pretty good Oly session... will bench this afternoon....

Afternoon Bench

Bench
bar x 30
bar x 30
CSR - 2 plates
1 x 10
135 x 10
CSR - 2 plates
1 x 10
225 x 5
CSR - 2 plates
1 x 10
290 x 3
CSR - 2 plates
1 x 10
310 x 3
CSR - 2 plates
1 x 10
330 x 6

Rep Out
315 x 11
225 x 14

Pull Ups (250)
3 x 10

Dips (250)
3 x 10

done, good session....

[Blane]

Good luck to everyone competing this weekend!  Make 'em hit some PR's.

[Monte Sparkman]

19 March 2010
Snatch/Clean
VMI

Snatch
worked up to an ugly 210...  progress...

Clean
worked up to an ugly 265... 

not back considering it was the  heavy week...  will deload next week and then ramp back up....  getting closer....

[Monte Sparkman]

24 March 2010
Bench
VMI

A little behind this week, was sick on Monday and swamped yesterday... Back at it today...

Neutral Grip Pull Ups  - in between sets
5 x 2
2 x 1

Bench
bar x 30
135 x 10
225 x 5

275 x 5
310 x 3
345 x 8

275 x 15
185 x 25

Superset Ass.
Pull Ups (250)
2 x 15
1 x 15 (240)

Dips (250)
2 x 15
1 x 25 (240)

Snatch Grip PBTN
bar x 10
bar x 10
100 x 10
85 x 10
65 x 20

done, good session.. only going to be oly lifting on squat and deadlift days.. the plan right now is to compete at USAPL Bench Nationals at the end of August in Charlottesville, VA.... 

[Monte Sparkman]

24 March 2010
Squat/DL
VMI

Deadlifts
315 x 1
415 x 5
470 x 3
525 x 3 - PR

Squats
135 x 5
135 x 5
225 x 5
325 x 5
370 x 3
415 x 10 - squats felt pretty good today... 

Front Squats
230 x 5
265 x 3
295 x 5 - PR

just trying to get it done...  only trained twice this week...  deload next week and then ramp it back up...

[Monte Sparkman]

30 March 2010
Olympic Training
VMI

Power Clean
95 x 5
135 x 5
175 x 5
190 x 5
200 x 5

Clean + Jerk
225 x 1
250 x 1
250 x 1
250 x 1

Front Squat - Deload
135 x 5
185 x 5
205 x 5
225 x 5

Ramping the oly lifting back up, deloading the powerlifting...   Cleans felt good...

[Monte Sparkman]

31 March 2010
Deload Bench
VMI

Neutral Grip Pull Ups
1 x 2
1 x 2
1 x 2
1 x 2
1 x 3

Bench
bar x 30
bar x 30
135 x 10
205 x 5
245 x 5
285 x 5

Ass. Pull Up/Dip Superset (250)
5 x 10

Curls
4 x 5
3 x 10

done..

[Monte Sparkman]

6 April 2010
Squattin'
VMI

Squat
bar x 10
135 x 5
135 x 5
225 x 3
355 x 3
380 x 3
400 x 6

Front Squat
135 x 5
255 x 3
270 x 3
290 x 5

Neutral Grip Pull Ups
4 x 2
1 x 3

Assist.  Pull Ups (230)
5 x 10

done....  just gettin by...