Wednesday 20/1/2009
Held the Thai Pads for 5 x 3 minute rounds and then hit the pads for 3 x 3 minute rounds
Thursday 21/1/2010
Thai Pads
5 x 3 minute rounds holding, 2 x 3 minute rounds clinch drills.
Clean and Jerk
135 x 3
135 x 3
135 x 3
180 x 3
180 x 3
205 x 2
Called it a day because I was fucked from the pads.
Friday 22/1/2010
Clean and Jerk
Bar Work
135 x 5
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
245 x 1 (really easy jerk, clean was… interesting)…
Decided that was enough had pizza and beer, this week for the most part had been a write off.
Warm up and bar work.
Clean and Jerk
90 x 5
180 x 3
225 x 1, 1, 1
275 x 1, 1
Back Squat
225 x 5
315 x 5
345 x 3
405 x 7 ( 1 Rep PB)
450 x 0 got buried was fucked after 180
Glute/Ham Sit Up
BW x 20
BW x 20
BW x 20
Glut/Ham Raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Back Squat 180 Kg x 7 ( 1 rep PB) 25/1/2010
Tuesday 26/1/2010
AM
Bench Press
135 x 10
225 x 5
315 x 5
365 x 4
385 x 2
310 x 8
CG Pull Ups
BW x 8
BW x 5
BW x 3.5
BW x 2.5
Incline Dumbell Press
100 x 10
70 x 10
70 x 10
Chest Supported Dumbell Row
45 x 10
45 x 10
45 x 10
WG Pull Downs
110 x 10
110 x 10
110 x 10
Standing EZ Curls (big biceps big a builder snatch scientific fact!)
66 x 10
90 x 10
110 x 3
90 x 8
PM
Bar Work
Squat Snatch
90 x 5
110 x 3
110 x 3
135 x 2
155 x 1 (power clean), 1 (lost it forward didn’t finish pull), 1 (caught in a half squat and rid down)
Cleans
155 x 3
180 x 3
205 x 3
225 x 2
245 x 1
Back Squat
45 x 5
155 x 3
275 x 3
365 x 2
405 x 2
425 x 1
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2
Tuesday 26/1/2010
AM
Bench Press
135 x 10
225 x 5
315 x 5
365 x 4
385 x 2
310 x 8
CG Pull Ups
BW x 8
BW x 5
BW x 3.5
BW x 2.5
Incline Dumbell Press
100 x 10
70 x 10
70 x 10
Chest Supported Dumbell Row
45 x 10
45 x 10
45 x 10
WG Pull Downs
110 x 10
110 x 10
110 x 10
Standing EZ Curls (big biceps big a builder snatch scientific fact!)
66 x 10
90 x 10
110 x 3
90 x 8
PM
Bar Work
Squat Snatch
90 x 5
110 x 3
110 x 3
135 x 2
155 x 1 (power snatch), 1 (lost it forward didn’t finish pull), 1 (caught in a half squat and rid down)
Cleans
155 x 3
180 x 3
205 x 3
225 x 2
245 x 1
Back Squat
45 x 5
155 x 3
275 x 3
365 x 2
405 x 2
425 x 1
345 x 2
345 x 2
345 x 2
345 x 2
345 x 2
Wednesday
27/1/2010 (AM)
Power Snatch
Bar Work
90 x 8
110 3 x 3
135 x 3
155 x 1
165 x 1
175 x 1
180 x fail
135 x 2
135 x 2
135 x 2
Power Clean and Jerk
135 x 5
155 x 3
185 x 3
205 x 2
215 x 1
220 x 1
185 x 2
185 x 2
Back Squat
275 x 3
345 x 2
385 x 1 (had to cut it short as I ran out of time)
275 x 3
275 x 3
Thursday 28/1/2010
PM session
Snatch
Bar Work
90 x 3
90 (10 second hold in bottom position) 2x3
110 3x3 (mostly power snatches shoulders are seriously immobile)
135 3x2 (power snatch)
135 5x2 (hang power snatch)
135 x 2 (power snatch rid down and held at bottom for 5 seconds)
Front Squat
135 x 4
185 x 3
245 x 1,1 (first one was forward as hell)
300 x 1,1
310 x 1,1
315 x 1
335 x 1
345 x 1
355 x 1 (top set)
300 x 2
300 x 2
300 x 2
Friday 29/01/2009
(PM)
Cleans
135 3x3 (power clean from hip and jerk)
180 2x3 (power clean from hip and jerk)
205 x 3 (power clean from hip/squat clean and jerk)
225 x 3 (hang clean)
245 x 2
275 x 1
285 x fail (didn’t finish pull)
225 x 2
225 x 2
225 x 2
Back Squats
155 x 6
275 x 5
315 x 3
345 x 3
365 x 2
385 x 2
405 x 1
425 x 1
455 x 1
375 x 2
375 x 2
375 x 2
375 x 2
Saturday 30/1/2009 (PM session/14:00)
Back Squats
155 x 6
275 x 5
315 x 3
345 x 3
365 x 3
385 x 2
405 x 2
425 x 1
465 x 1
385 x 2
385 x 2
385 x 2
385 x 2
385 x 2
Bench Press
180 x 3
225 x 2
345 x 1
385 x 1
So lowerbody is adjusting pretty well to 6 days consecutive lifting but my upperbody feels like shit strength is still there but it feels as if its about to fall to pieces. Will be interesting to see how next week goes hopefully 485-495 back squat for a PB. Gonna work on clean technique and shoulder mobility for the most part don’t feel like my technique is sound enough just yet to be maxing every day.
Maybe drop bench to once a week.
Monday 1/2/2010
Cleans
Bar Work
110 2x3 (clean and power jerk)
135 2x3 (clean and power jerk)
155 x 3 (clean and power jerk)
205 x 3 (clean and power jerk)
225 x 2 (clean and power jerk)
245 x 2
275 x 1
285 x 1
305 x fail (shat out on the catch)
305 x fail (mental fart)
230 x 2
230 x 2
230 x 2
Back Squat
155 x 6
275 x 5
315 x 3
345 x 3
365 x 3
385 x 2
405 x 2
425 x 1
450 x 1
485 x 1 (8lb Straight Weight PB)
405 x 1.5 (Got buried on the last rep!)
345 x 2
345 x 2
345 x 2
345 x 2
Good session today felt absoloutly drained afterwards which is sweet as fuck.
Tuesday (AM Session) 2/2/2010
Power Clean to Power Jerk
Bar Work
110 3x3
135 2x3
155 x 3
180 x 3
205 x 2
225 x 1
235 x 1
245 x 1
255 x 1 (top set)
Hit the top of my power cleans for the day (tore both my thumbs to shit yesterday so I couldn’t hook grip) so I moved on to power jerk from the rack.
275 x 1
300 x 1 (top set - bit of a press out).
Forgot to do drop sets will do some tonight (FFS!!!) 5x2
Back Squats
205 x 6
285 x 5
325 x 3
355 x 3
395 x 2
415 x 1
435 x 1
460 x 1
490 x fail (broke at the knee and felt the weight squatted it up staight after did like an 1/8th squat felt way too heavy).
390 5x2 (down sets).
Tuesday 2/2/2010 (PM Session)
Power Snatch
Bar Work
90 2x3
135 2x3
155 3x2
180 x 1
185 x 1 ( 5lb PB Top Set)
135 5x2 (down sets)
Power Clean to Push Jerk (late drop sets)
205 5x2
Front Squat
135 x 6
205 x 5
300 x 1
315 x 1
345 x 1
365 x 1
385 x 1 ( 10lb PB)
405 x Burried! (top set)
310 4x2 (down sets)
Should also mention that every thing above 110kg are PBs in the Push Jerk so effectively a 45lb PB. But not really since I have push pressed 300 from in front of the neck and 345 from behind in the past.
Wednesday 3/2/2010
Power Cleans
135 x 3
180 x 3
205 x 3
225 x 1 (had to stop hand was fucked up from yesterday).
Back Squats
135 x 8
225 x 6
275 x 3
315 x 3
365 x 1
395 x 1
415 x 1
450 x 1
465 x 1
395 x 1
315 x 2 (called it a day because my shoulder was being a cunt.).
Thursday 4/2/2010
Cleans
110 x 40 Reps (lots of technique work trying to keep my arms straight in the pull did 3-5 reps each set with some jerks thrown in here and there).
180 2x3 (arms straight throughout)
205 x 3 (easy and straight arms)
225 x 1
275 x fail (didn’t commit to the squat half arsed attempt all round)
Squats
135 x 5
205 x 3
275 x 1
385 x 1
450 x 1
Whole thing took 30 minutes practically an off day.
Friday 5/2/2010
Power Snatch From Hang
90 x 2x3
135 x 2x3
155 2x2
180 x 1
190 x 1 ( 10lb PB)
205 x miss
205 x 1 ( 25lb PB)
Back Squat
45 x 10
155 x 6
275 x 3
355 x 2
460 x 1
490 x 1 ( 5lb PB)
405 x 1
345 x 2
345 x 2
345 x 2
345 x 2
Monday 8/2/2010 (PM)
Squat Clean
110 2x5
155 x 5
205 x 2x3
245 x miss (fell out of my grip in 2nd pull no chalk),1,1
255 x 1
275 x 1
285 x miss, miss, miss
300 x miss
245 x 1,1
155 x 2x5
Back Squat
bar x 5
155 x 5
275 x 3
385 x 1 (fucking horrible rep)
425 x miss… wtf.
Didn’t bother with any drop sets I think I’m developing tendonitis in my knees. Might drop squat frequency to 3x a week with the same protocols and introduce an extra session every 3 weeks see how that goes.
Floor Press (Pick me up exercise FTW).
225 x 5 (last one paused)
315 x 5 (last one paused)
355 x 3 (last one paused)
365 x 1
385 x 1
Tuesday 8/2/2010
Token session
Back Squats (done on the ladies bar because I was too lazy to switch, Shakkey!)
145 x 5
255 x 3
355 x 2
415 x 1
450 x 1
Wednesday 10/2/2010 (PM)
Clean from Hip-Clean from hang - clean from floor
135 x 2
155 x 1
180 x 1
Power Clean
180 3x3
205 2x3
225 2x2
245 1x1
265 1x1
210 3x2
Power Clean from blocks (below the knee)
210 2x2
225 3x2
180 1x2
Back Squat
180 x 3
300 x 3
365 x 2
405 x 1
475 x 1
495 x 1 ( 5kg PB)
405 x 2
405 x 1
365 x 2
300 x 5
Thursday 11/2/2010
Power Snatch From Low Blocks
110 3x3
135 2x3
145 x 3
155 x 2
165 x 1,1
180 x 1,1
195 x whole bunch of misses tryed to squat snatch it and kept loosing it forward.
155 x 1,1,1
Back Squat
155 x 5
275 x 3
315 x 2
345 x 2
365 x 1
385 x 1
405 x 1