12/6/2012
Snatch (kg)
warm up
50x5
70x3
80x1
85x1
90x1
90x1
Clean and Jerk (kg)
warm up
60x5
80x3
90x1
95x1
100x1
105x1
110x1
110x1
12/8/2012
Oly Meet
Snatch
1st: 90
2nd: 95x behind
3rd: 95x behind
Clean and Jerk
1st: 110
2nd: 115
3rd: 120
Total
210
*218 to qualify for Junior Nationals
Just a sub par day today. Not real happy with the numbers but one positive is that I came back after a lousy snatch session and hit 3/3 clean and jerks.
12/9/2012
3/5/1
5’s week
Deads
warm up
320x5
370x5
415x5
5 ct pause squats
135x5
185x5
225x5
*found out that I suck at these today: Goal is 315x5
DB Row
5x15
Leg Press
50 reps
12/10/2012
Snatch (kg)
warm up
40x5
60x3
80x1
85x4
85x4
85x4
85x4
60x5
Press
135x8
135x8
135x8
135x8
DB Hammer curls
3x20
Ab work
12/12/2012
Power snatch (kg)
warm up
50x3
60x3
70x3
75x3
75x3
80x3
Hang snatch (kg)
60x3
70x3
Clean (kg)
50x5
80x3
100x4
100x4
110x4
110x4
110x4
Pullups
3x12
Ab work
12/13/2012
Snatch (kg)
warm up
50x5
70x3
80x4
80x4
85x4
90x4
Power, power, full snatch (kg)
70
70
70
Squat (lbs) 3/5/1 5’s week
warm up
135x8
225x5
295x5
Bench (lbs) 3/5/1 5’s week
warm up
135x6
175x5
185x5
205x5
Box pulls (lbs)
330x5
330x5
330x10
Ab work
12/14/2012
Power clean (kg)
warm up
60x5
85x5
100x5
105x5
CSR
4x15
DB military press
4x12
Hang leg raise
3x8
Ab work, pushups
12/16/2012
3/5/1 1’s week
Deads
warm up
1+ set 475x5
3 singles at 505
Snatch grip deads
225x10
275x10
315x15
5 second pause squats
3x5
12/17/2012
Snatch (kg)
warm up
50x5
70x3
80x1
85x3
90x3
90x3
95x3
100x1
Jerks
2x3
CSR
3x15
3/5/1 1’s week
Military Press
135x5
155x3
175x3
185x1
DB military
3x20
Ab work, pushups
Solid lifting what weight class do you lift in? Olympic lifting and powerlifting together has to be intense best of luck
I weigh 87.5 kg as of today.
12/18/2012
Clean (kg)
warm up
70x3
90x3
100x1
110x4
115x4
120x4
Box snatch pulls
90x3
110x3
Lat pulldowns
3x8
Ab work
12/19/2012
Squat
warm up
135x8
225x3
225x3
315x1
365x1
385x1
385x1
385x1
5 ct pause squat
3x5
Leg press
50 reps
Leg curl
50 reps
12/20/2012
Snatch (kg)
warm up
40x5
50x3
70x3
80x1
90x3
90x3
90x3
90x3
Power/power/full snatch
70
70
70
70
3/5/1 1’s week
Bench
warm up
135x3
135x3
185x5
205x3
225x1
255x1
255x1
255x1
255x1
205x3
DB Bench
4x12
Ab work, pushups
12/21/2012
Light Day
Hang cleans
2x5
Squat
4x8
Deads
3x3
CSR
5x15
Ab work
12/21/2012
Light Day
Hang cleans
2x5
Squat
4x8
Deads
3x3
CSR
5x15
Ab work
12/23/2012
3/5/1 Deload
Deads
135x5
225x5
275x5
315x5
SLD
5x10
Leg press
50 reps
5 ct pause squats
3x5
DB Row
3x12
GHR sit up
3x20
12/24/2012
3/5/1 Deload
Press
80x5
100x5
120x5
Bench
*starting the BBB assistance for bench and press
5x10 @ 185
Curl
barx100
Band pullaparts
50 reps
12/25/2012
3/5/1 Deload
Squat
135x5
135x5
225x5
245x5
Burn out set:
250x30 PR
Good mornings
5x10
Hanging Leg Raises
5x8
1/4/2013
First day back from being sick and losing about 15 lbs as a result of it. Just worked on light snatches and clean and jerks that felt way to heavy. I am trying to eat and drink a lot to gain my weight back but its hard when my stomach is so queesy when I do.
1/5/2013
Elliptical 5 minutes
Squat
warm up
barx10
135x5
8x5 @ 225
Deadlift
135x5
225x5
225x5
315x5 w/ 20 second hold after last rep
365x1 w/ 20 second hold
Leg press
50 reps
Made some adjustments to my form today on squat and deadlift. Driving my elbows under the bar on the squat and forcing my chest up. Doing the double chin on the deadlift keeps my head position more neutral which felt like it kept my back better in line.
1/7/2012
Snatch (kg)
warm up
50x5
70x3
80x1
85x1
90x1
95xmiss
Clean pull (kg)
130x2
130x2
Pullups
3x10
Press
3x8
Ab work.
Better than last session but still not back 100% and still haven’t gained all of my weight back either. I need to get my body used to the snatch and clean and jerk again and more volume is what I need. I will start to do more this week.
1/8/2013
Clean and Jerk (kg)
warm up
60x5
80x3
100x1
110xmiss jerk
100x1
105x1
Power snatch, hang snatch, snatch
50 kg
60 kg
60 kg
Hang snatch
60x4
60x4
Ab work