BABoon has inspired me to make a training log of my own. I’m a competitive Olympic weightlifter and have been competing for the last 3+ years. My main goal is to qualify and compete at the 2010 American Open in December 2010. This is my story and hopefully, with the hard work I plan on putting in, it will come true.
Bests (all at 75kg/165lbs)
Snatch - 100kg (220lbs)
C&J - 121kg (266lbs)
Back Squat - 152.5kg (probably better right now)
Front Squat - 137.5kg
Deadlift - 475lbs
Do or do not, there is no try. I know you’ll make shit happen stud.
[quote]bABoon wrote:
Do or do not, there is no try. I know you’ll make shit happen stud.[/quote]
Thanks, Josh.
Today was my first ‘hard’ training session since finishing the Smolov. My right knee, the injury prone knee, started hurting on the lateral border last night. Today it was hurting to the point I had to take some aspirin (I hate taking meds of any kind). Not sure why its hurting, so I just pushed through it and trained. Here is what today looked like…
Snatch - 20x2x5, 50x2x3, 60x2, 70x1 - 80x1/2, 2, 85x1, 90 x miss, miss, 1, 92x2x1
Snatch Pull* - 95x2x2, 100x2, 105x2x2
Snatch RDL - 90x6, 105x4, 110x4, 115x4
Overhead Squat - 60x4, 80x2, 90x3x1 (tried doubles, but not ready yet…been awhile)
Cable Pull-ins - 70x2x12
Flexband Adductors - 2x12
Nice work. I still think the flexband adductor exercise is ghey as fuck 
[quote]bABoon wrote:
Nice work. I still think the flexband adductor exercise is ghey as fuck ;)[/quote]
Haha! Fair enough.
Session 1
Clean and Jerk - 60x3, 2, 80x2, 90x2, 100x2, 105xmissJ*, 1, 110xmissC*, 105x1,1,missJ,1,1,missJ
Clean Pulls - 125x3,3,130x3,2,2
Behind-the-neck Split Jerks - 60x4, 90x2x2, 100x2x2
Session 2…
Rack Jerks - 60x4, 90x3x2
Front Squat - 60x5, 90x2x4, 100x4,3
Neutral Grip Pull-ups - 28kgx4x4 (Last set I stripped the KB and did 7 more reps with Bwt)
KB Windshield Wipers - 20kgx4x12
*missJ & missC = missed the jerk or clean
Session 1
KB Prone Row - 20x10, 24x8, 32x4x5
SL Reverse Hypers - 3x10
Session 2
Snatch - 60x4x5, 67x3x4, 75x3x3, 84x2x3, 90x3x1 (some reps were missed)
Clean Grip RDL - 90x6, 120x4, 140x2, 160x1
Ab Wheel Rollouts - 3x12
KB Punch Twists - 3x10
Tore open my palms on both hands. This may put me out for awhile. We’ll see tomorrow when I have to do Clean and Jerks in the same manner as I did Snatches today.
[quote]lilweightlifter wrote:
Session 1
KB Prone Row - 20x10, 24x8, 32x4x5
SL Reverse Hypers - 3x10
Session 2
Snatch - 60x4x5, 67x3x4, 75x3x3, 84x2x3, 90x3x1 (some reps were missed)
Clean Grip RDL - 90x6, 120x4, 140x2, 160x1
Ab Wheel Rollouts - 3x12
KB Punch Twists - 3x10
Tore open my palms on both hands. This may put me out for awhile. We’ll see tomorrow when I have to do Clean and Jerks in the same manner as I did Snatches today. [/quote]
Yes you did tear those bad boys open! If your hands don’t get beat to a bloody pulp training like this, you’ll look like Stoitsov. I still maintain that your snatches looked fast.
[quote]bABoon wrote:
Yes you did tear those bad boys open! If your hands don’t get beat to a bloody pulp training like this, you’ll look like Stoitsov. I still maintain that your snatches looked fast.
[/quote]
Thank you kindly, sir. I haven’t felt that good for a session in a long time. My knees felt amazing after taking those ibuprofen an hour before. I need more of those training days.
Training early in the AM. I’ll have my past few days up here tomorrow night for anyone who cares to see 
[quote]lilweightlifter wrote:
Training early in the AM. I’ll have my past few days up here tomorrow night for anyone who cares to see :)[/quote]
I care to see
Like I said in the other log, you’re pretty hardcore.
Once it’s written twice, it’s pretty much law.
I’m following along, all the best in your pursuit!
That’s a mighty strong snatch at 75kg my friend, keep it up. I’ll be checking in regularly.
[quote]Nikki9591 wrote:
[quote]lilweightlifter wrote:
Training early in the AM. I’ll have my past few days up here tomorrow night for anyone who cares to see :)[/quote]
I care to see
Like I said in the other log, you’re pretty hardcore.
Once it’s written twice, it’s pretty much law.[/quote]
Thanks, Nikki. Right back at ya! You ARE pretty unorthodox. I like it. Thanks to the rest of you as well.
8/27
I tried to do the same higher rep method as I did when I tore my hands up, but that wasn’t happening. Squats were still sucking. I don’t know if I mentioned this, but I went through the base cycle of the Smolov and got pretty strong during it. Then immediately turned into the biggest pussy this side of the Mississippi after finishing. To read more on my experience with that and other ramblings, check out my blog - http://dberninger.blogspot.com/
Clean and Jerk - 60x3,2, 75x5, 80x3, 90x2,–>cleans only 90x2x3, 100x3
Back Squat - 60x4, 100x3, 110x2 - 120x2+110x3, 120x2+1, 2+1x110x2
KB Step-ups (barefoot on 30" box) - 12x4x4
Single leg back hypers - Bwtx3x10
Press - 60x5, 64x5, 67.5x3 (FAIL!!!)
8/28
Sprints - approx. 35 yards x ??? (I just went until I felt like stopping…lost count early)
8/30
Clean and Jerk - 60x2x2, 80x2x1, 90x2x1, 100x1, 105x1, 110xJX,1, 112.5x1, 115x1, 100x1, 105x1, 110x1, 115xCX, 105x2x2
Clean Pull - 105x3x3, 110x2x3 (Used straps b/c of hands)
BHN SJ - 60x4, 90x2, 100x3x2, 110xMiss
Front Squat - 90x3, 110x4x2, 112.5x1/2, 110x2/3
8/31
Snatch - 50x1,3 —>straps–> 60x1/2,2, 70x1,miss, 80x1,1,miss (had to end way early w/snatch)
4" Blk Snatch Pull - 100x3, 105x3, 107.5x2x3
Snatch RDL - 105x3x3
Circuit
Ring Pull-ups - 3x15
KB Windshield Wipers - 16x3x12
Flexband Adductors (Sorry bABoon) - Gray bandx3x15
Cable Pull-ins - 80x3x12
Conditioning Circuit
Prowler Push (High end) - 100#x4x25yds
Sprint - 25ydsx4
OH Farmer’s Walk - 16x4x25yds
9/2
C
I just wrote out the last two days and submitted them just to have “C” show up in my last post! FUCK! Oh well…I guess I’ll have to type it out AGAIN.
9/2
C&J - 60x3,3, 80x2, 90x2, 100x2x1, 105x1,1,missJ,1 (These were shitty)
Snatch - 50x3,2, 60x2, 70x1, 80x1/2, 85x1, 90x1/2, 95xmissF,missB,100xmissB, 90x2x1, 95x1
Deadlift - 100x3,–>straps–>140x3, 160x3, 170x3,3+2
Press - 50x4, 64x3, 67.5x3, 70x4
Ring Hanging Knee Raise - 2x12
Adductor Sit-ups - 2x12
Had to use straps because my hands are still healing from last week’s fiasco. This was a really good session overall. Would’ve liked to have gone heavier in the C&J.
9/4
WG Pull-ups - Bwtx8, 20x4x3, Bwtx12+NGx6
KB Prone Row - 20x10, 28x6,6,7,6
Dips - Bwtx10,40x5,6,6,7, Bwtx20
Reverse Hypers - 90x10, 140x3x10
Suitcase Farmer’s walk - 40x3x20yds
Back Hyper Oblique Crunch - Bwtx3x12
I’m squatting tomorrow, so I decided to lay off the lower-body work today. Might do some conditioning with bABoon later.
Sorry I couldn’t make it in today. Rounds lasted til 2. You better be in a nut butter and pizza coma as you read this.
Haha! Not a problem…Let’s just say I’m trying my best to hold it down. I’ll be ready for some big weight in the morning. If I don’t get up above 130 for reps…I’m punishing myself with hills.
9/5
Back Squat - [switched between rack (lbs) and platform (kg)] - 135#x8, 90kgx3, 245#x3, 280#x3(help on 3rd), 275#x3 w/belt, 120kgx2, 100kgx6,8,9, 110kgx3
Hip Lifts - 100x3x12
Walking BB Lunges - 60x2x10
Hill Sprints (afternoon) - 10x30yds: total time was about 8 minutes…took 30 seconds rest between each
My squats sucked as you can see. Looking over it now, I realize I really should have taken another couple warm-ups before starting at 280#. Something isn’t right because I was using this weight for sets of 5-6 a few weeks ago. I will be evaluating my Smolov cycle I just completed about a month ago to see what went wrong. I plan on starting the 5/3/1 after my deload this week to get my squat back on track.
The hill I used was very steep. I walked off about 12 yards. The extra 3 yards are from the flat ground beneath the hill where I started each sprint. I went up and down the hill twice for each ‘set’, and did this 10 times. That is why I say I did 10x30yds, but the hill itself was not 30yds.
Like I said before, broham, keep grinding. We don’t have it every day, every week, or every month. Sometimes shit just isn’t going our way. But that is no license to be a pussy. Sometimes you need to remove the tampon before you get under the bar. I like the idea of doubling up on the hills. I will institute that immediately.