Marc's Dropping Training Logs...

Training Training Logs
21

Saturday 7/11/2009

Snatch (hip)

45 x 5
90 x 3
110 x 3
135 x 3

Power Snatch

145 x 3
150 x 3
160 x 3
170 x 1
180 x 1

Back Squat

275 x 3
365 x 2
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2

Glute/Ham Raise

BW x 10
BW x 10
BW x 10

22

Monday 9/11/2009 (deload)

Bench Press

45 x 5
150 x 5
275 x 5
315 x 5
315 x 5
315 x 5
275 x 5

Dumbell Press

60 x 10
60 x 10
60 x 10
60 x 10

Seated Row

110 x 10
110 x 10
110 x 10
110 x 10

Tricep Push Down

160 x 10
160 x 10
160 x 10

Prone Blast Strap Pull Ups (with 2 second scap hold)

BW x 5
BW x 5
BW x 5

Broomstick Shoulder Dislocates

External Rotations/Internal Rotations/Reverse Fly/Underhand Raise

3x10/3x10/2x10/3x10

Broomstick Shoulder Dislocates

23

Tuesday 10/11/2009

Power Clean

45 x 5
135 x 3
150 x 3
180 x 3
200 x 3
225 x 3
235 x 3
245 x 3
225 x 3
225 x 3
225 x 3

Back Squat

275 x 3
330 x 3
385 x 3
405 x 1
425 x 1
450 x fail (wtf!)

Clean Pull

275 x 4
300 x 4
300 x 4
300 x 4
300 x 4

BN Push Press

225 x 3
275 x 3
300 x 1
325 x miss
325 x miss

CG SL-DL

325 x 8
325 x 8
325 x 8

Candlestick Progression

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

24

Thursday 12/11/2009

Snatch (hip)

45 x 5
90 x 5
110 x 5

Power Snatch

120 x 3
135 x 3
145 x 3
150 x 3
150 x 3

Power Clean

150 x 3
160 x 3
170 x 3
180 x 3
190 x 3
200 x 3
210 x 3

Snatch Pulls

210 x 4
210 x 4
210 x 4
210 x 4

Paused Back Squat

275 x 3
315 x 3
315 x 3
315 x 3

SG SL/DL

210 x 8
210 x 8
210 x 8

Bench Press/Reverse Hyper/Dumbell Bicep Curls

225 x 10/16 x 10/30 x 10
225 x 10/16 x 10/30 x 10
225 x 10/16 x 10/30 x 10

Reverse Bridge/CG Pull Ups

BW x 60 s/BW x 5
90 x 60 s/BW x 5
90 x 60 s/BW x 5

25

I went down to the North of England Open yesterday with one of our lifters Robin Fourman for his first comp.

He weighed in at 81.4 kg and is 17.

He went 65/70 in the snatch narrowly missing 71 for a PB.

In the Clean and Jerk he went 75/80/85 for a huge 7.5 kg PB.

He totaled 155 and came 3rd in the 85kg Class.

It was also my first BWLA comp (all be it down as a coach and not lifting) and I was pretty impressed with the officials and the set up every one was very friendly and it was a good day of lifting.

26

Wendsday 18/11/2009

Bench Press

45 x 10
135 x 5
225 x 3
315 x 2
365 x 1 (stopped it here shoulder felt like shit)

Deadlift

150 x 3
275 x 3
365 x 3
450 x 2
535 x 1
565 x 1
450 x 2

Power Clean

150 x 3
225 x 3
255 x 2
225 x 3
225 x 3

Back Squat

150 x 3
275 x 3
385 x 2
425 x 1

WG Rows

150 x 10
150 x 10
150 x 10

Glute/Ham Sit Up

BW x 10
BW x 10
BW x 10

27

Thursday 19/11/2009

Power Clean

135 x 3
205 x 3
225 x 3
235 x 3
205 x 3
205 x 3

Deadlift

315 x 3
365 x 3
405 x 3
435 x 3

Bench Press ( 50 lb of chain)

135 x 3
180 x 3
275 x 3
365 x 1
315 x 3

Incline Dumbell Press/Standing Dumbell Row

90 x 8/90 x 8

28

Friday 20/11/2009

BN Push Press

135 x 3 (stopped here shoulder felt like shit)

Back Squat

135 x 5
225 x 5
315 x 3
365 x 3
385 x 3
315 x 1 (with belt)
405 x 1 (with belt)
450 x 1 (with belt)
480 x fail (with belt)*

*First Time squatting in a belt felt pretty good definitly kept me more upright on heavy reps, since I have a tendency to kick my arse up on very heavy sets might be worth an investment.

Pullovers

205 x 10
205 x 10
205 x 10

CG Rows

150 x 10
150 x 10
150 x 10

CG Pull Ups

BW x 6
BW x 6
BW x 6

Bicep Curl Machine

90 x 8
90 x 8
90 x 8

29

Monday 23/11/2009

30 min jog.

30

Wednesday 25/11/2009

Bench Press

135 x 5
225 x 5
315 x 5
365 x 4 (stopped a rep short shoulder is fucked)
345 x 5
345 x 5

Dumbell Press

100 x 10
100 x 10
100 x 10
100 x 10

Dumbell Row

145 x 20
145 x 20
145 x 20
145 x 20

Blast Strap Push Up (feet elevated)

BW x 10
BW x 10
BW x 10

WG Pull Ups

BW x 5
BW x 5
BW x 5

Internal Rotations/Shoulder Separates/Internal Rotations/Shoulder Separates/Reverse Laterals/Shoulder Separates

3x10/1x10/3x10/1x10/3x10/1x10

31

Friday 27/11/2009

Power Clean

135 x 5 (hip)
180 x 5 (hip)
205 x 5 (hip)
225 x 3
275 x 2
300 x miss (too forward)

Clean Pull

315 x 4
315 x 4
315 x 4
315 x 4

Clean Deadlift

405 x 3
450 x 3
575 x 1
585 x miss

Jerk

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3 (pull something in my left shoulder am going to have to go see a physio)

Decline Sit Ups

BW x 10
BW x 10

32

Sunday 29/11/2009

Power Clean

135 x 3
180 x 3
205 x 3
225 x 3
235 x 3
225 x 3

Glute/Ham Sit Up

BW x 10
BW x 10
BW x 10

Pull Overs

195 x 10
195 x 10
195 x 10

Stretching and Mobility.

Shoulder is still minced so I can’t do any overhead work/pressing which is bullshit.

33

Tuesday 1/12/2009

AM

Back Squat

45 x 5
135 x 5
225 x 5
345 x 3
385 x 2
425 x 2
450 x 1
385 x 5

WG Pull Ups

BW x 5
BW 22 x 5
BW 22 x 5
BW 22 x 5
BW x 5

DB Press

66 x 10
66 x 10
66 x 10
66 x 10

DB Bent Over Row

180 x 8
180 x 8
180 x 8
180 x 8

CG Pull Downs

90 x 10
90 x 10
90 x 10

Press Ups

BW x 20
BW x 20
BW x 20

PM

Power Cleans

110 x 3
150 x 3
225 x 3
225 x 3
225 x 3

Clean Pulls

325 x 4
325 x 4
325 x 4
325 x 4

Power Clean (hip)

110 x 3
110 x 3
190 x 3
190 x 3
190 x 3
200 x 3
200 x 3

Squat Clean (trying new set up)

200 x 1
235 x 3
235 x 1

Swiss Ball Leg Raise

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

34

Thursday 3/12/2009

Overhead Squat (shoulder injury is starting to get a bit better)

45 x 10
45 x 10
45 x 10

Power Cleans

110 x 3
180 x 3
245 x 1 (tweaked my low back)
180 x 3
180 x 3
180 x 3 (started to feel better)
225 x 3
245 x 1
265 x 1,1,1 (singles)

Front Squat

245 x 3
300 x 3
345 x 2
365 x 1,1

Power Clean From Hip

180 x 3
180 x 3
180 x 3
205 x 3

Military Press (again more for shoulder rehab)

45 x 10
90 x 10
90 x 10
90 x 10

Glute/Ham Raise

BW x 10
BW x 10
BW x 10

Dip Bar Leg Raises

BW x 10
BW x 10
BW x 10

35

Dude, you’re a fucking tank.

36

[quote]WhiteFlash wrote:
Dude, you’re a fucking tank. [/quote]

Thanks for the kudos, mean a lot.

37

Friday 4/12/2009

DB Press

75 x 10
75 x 10
75 x 10

DB Row

160 x 16
160 x 16
160 x 16

Blast Strap Push Ups (feet elevated)

BW x 8
BW x 8
BW x 8

Blast Strap Pull Ups (feet elevated)

BW x 8
BW x 8
BW x 8

Windscreen Wipers/Sit Ups

3x10/3x10

38

Monday 7/12/2009

DB Press

100 x 10
100 x 10
100 x 10
100 x 10

Standing DB BO Row

100 x 10
100 x 10
100 x 10
100 x 10

Floor Press

135 x 5
225 x 5
300 x 5
300 x 5
300 x 5
225 x 5

CG Pull Ups

BW x 5
BW 33 x 5
BW 22 x 5
BW 22 x 4
BW x 5

Prone Pull Ups (feet elevated)

BW x 8 (then some fat cunt took my rack)

WG Pull Ups

BW x 6
BW x 1 (shoulders decided that was game over).

39

Tuesday 8/12/2009

Back Squat (chains 55lb)

135 x 5
135 ( 55) x 5
225 ( 55) x 5
315 ( 55) x 4
365 ( 55) x 3
405 ( 55) x 1
425 ( 55) x 1
345 ( 55) x 5

Power Clean (hip)

135 x 3
150 x 3
180 x 3
200 x 3
210 x 3 (PB)

Power Clean

180 x 3
225 x 3
270 x 1,1,1

Squat Clean (hip)

180 x 3
205 x 3
225 x 3
235 x 3

Military Press

95 x 10 (YEAH! shoulder is still pretty minced)
95 x 10
95 x 10

Glute/Ham Sit Up

BW x 10
BW x 10
BW x 10
BW x 10

40

Squat Clean (hip)

135 x 5
205 x 3

Squat Clean

240 x 3
275 x 1
285 x 1
300 x 1 ( 12lb PB!!!)
310 x 0 (miss pulled it high enough not reversing quick enough under the bar)
310 x 0 (same again little better but still off)

Front Squat

345 x 3
365 x 1
385 x miss

Back Squat

385 x 2
425 x 2 (ugly as fuck)
385 x 2
385 x 8 (got a bit of stick from a boy so decided to put a bit of effort in)
385 x 2