Friday 12/10/2010 (pm)
Power Clean (low blocks)
135 3x3
180 3x3
205 2x3
225 2x2
235 x 2
245 x 2
Squat Clean (low blocks)
255 x 2
275 x 2 ( one with a push press in video)
285 x 1
300 x 1
305 x miss (not dropping fast enough).
Back Squat
135 x 6
225 x 3
300 x 3
315 x 3
345 x 2
365 x 1
405 x 1
450 x 1
345 x 2
345 x 1 (fucked!)
Beer and Pizza PWO.
Hungover squats tomorrow ftw.
So After 3 Weeks of Squatting 6x a week (5 times last week missed saturday as I was stiff as a board every where) here are the back squat results.
Back Squat was set at a minimum top set of 170kg (roughly 80% of my 1RM at the time) during the course of the last 3 weeks I have improved the following
Back Squat - +10kg/22lbs
Front Squat - +5kg/12lbs (prob more only FS twice)
Snatch - +10kg/22lbs
Clean - Same as start (had a bit of a technique fart and am still getting used to hook grip)
Split Jerk - +10kg/22lbs (wasn’t really training these two but hit 2 sizeable PBs anyhoo)
Power Jerk - +20kg/44lbs
A lot of these PBs (minus squats) can be taken with a massive grain of salt since I am still a n00b at Oly Lifting.
I have my sister staying this week so gym time is probably going to be a rare commodity will still try and lift at least 4-5 times this week if possible.
Monday 15/2/2010
Power Clean to Military Press
135 2x3
155 x 3
180 x 1
205 x 1
225 x miss (no drive from left shoulder).
Squat Cleans
225 x 2
245 x 2
275 x 1
300 x miss, miss.
Back Squats
135 x 5
225 x 3
315 x 3
405 x 1
450 x 1
475 x 1
365 x 5
365 x 5
365 x 5
Bench Press
235 x 1
355 x 1
395 x 1
Nice snazzy graph there!! Are you in the gym this week?? Just want to ask you some questions regarding comp this weekend.
Friday 19/2/2010
Bench Press
bar x 10
135 x 5
225 x 5
315 x 5
345 x 3
375 x 1 (2 second pause)
Monday 22/2/2010
Squat Cleans
135 4x3
185 x 3
205 x 3
225 x 3
245 x 3
255 x 2
275 x 1
285 x 1
290 x 1 (really ugly) ,1 (much better)
300 x 1 (best rep)
305 x 1 (horrible)
245 x 6x1
Back Squat
315 x 3
345 x 3
365 x 1
385 x 1
405 x 1
425 x 1
450 x 1
315 3x3
Tuesday 23/2/2010
Squat Snatch (more for flexibility then anything)
110 5x1
120 5x1
135 5x1
145 5x1
DB Press/Ring Pull Ups
105 3x8/BW 3x8
Wednesday 24/2/2010
Squat Clean
90 2x5 (from the hip hardly any pull trying to get under fast)
155 x 3
185 x 3
205 x 3
225 x 3
245 x 2
255 x 1
275 x 1,1,1
285 x 1,1
300 x 1
235 x 1,1,1
Back Squat
300 x 3
345 x 3
365 x 2
405 x 1
435 x 1
465 x 1
355 x 3x3
Thursday 25/2/2010
Squat Snatch (feels better at lighter weight horrible at top set as you can see).
Bar Work
110 3x3
135 3x3
155 3x2
165 0,1,1,1
135 2x2
Snatch Grip Deadlift
205 x 3
300 x 3
345 x 2
405 x 1
450 x 1
495 x 1
Power Clean and Jerk
135 x 3
180 x 3
205 x 3
225 2x3
Bench Press
135 x 5
225 x 4
315 x 2 (last paused)
380 x 1 (paused)
Friday 26/2/2010
Squat Clean
135 2x3
150 x 3
180 x 3
225 x 3
245 x 3
265 x 3
275 x 1,1,1
285 x 1,1
300 x 1 (nice)
310 x miss (brain fart)
Back Squat
315 x 3
365 x 2
385 x 1
405 x 1
425 x 1
450 x 1
345 3x3
Sunday 28/2/2010
Bench Press
Bar x 10
180 x 10
275 x 5
345 x 5
365 x 2
300 x 5
Push Press/CG Pull Ups
bar x 10
135 x 5
225 x 2/BW x 8
205 x 5 (behind the neck)/BW x 7
300 x 3 (behind the neck)/BW x 7
Glute/Ham Barbell Row - Press Ups
90 x 10 - BW x 20
90 x 10 - BW x 20
90 x 10 - BW x 20
Tuesday 2/3/2010
Squat Snatch
bar work
110 5x5
Squat Clean
150 3x3
205 2x3
245 x 3
Back Squat
245 x 3
315 x 3
365 x 2
405 x 1
450 x 1
475 x 1
385 3x3
Wednesday 3\3\2010
AM
Squat Snatch
90 3x5 (hip)
135 3x3 (hang)
Squat Clean
135 2x3
180 2x3
225 x 3
275 x 2
Back Squat
315 x 3
365 x 3
385 x 1
405 x 1
PM
Bench Press
135 x 10
225 x 5
315 x 5
385 x 1 (paused)
315 x 8
Ring Press Ups/Ring Pull Ups
BWx12/BWx12
BWx12/BWx12
BWx12/BWx12
Power Clean
125 x 3
195 2x3
235 x 3
Bench Press (first ever time with a bench shirt borrowed one from one of the Edinburgh University Powerlifting Lads)
155 x 1
395 x 1
415 x 1
450 x 1
Friday 5/3/2010
Cleans
135 2x5 (Power Clean)
205 2x3 (Power Clean)
225 2x3(Power Clean)
255 6x1
265 6x1
275 x 0,0 :
255 x 0 
Back Squat
205 x 5
255 x 5
315 x 3
365 x 2
385 x 2
415 x 2
465 x 2 ( 1 rep PB)
405 6x2
Power Snatch to Overhead Squat x 3
135 4x3
155 2x3
Chips and Home!
Saturday 6/3/2010
Power Cleans
135 x 10
205 5x3
Back Squats
300 x 3
345 x 3
365 x 2
405 x 1
425 x 1
450 x 1
Bench Press
155 x 10
245 x 5
245 x 5
245 x 5
Seated Row
155 x 10
155 x 10
155 x 10
Bicep Curls (nautilus)
45 x 10
45 x 10
45 x 10
Monday 8/3/2010
Power Clean
135 3x3 (decided to sack it no shoes, tape or chalk)
Deadlift
245 x 5
315 x 3
405 x 1
515 x 1
565 x 1
590 x 1 ( 5lb PB)
Back Squat
245 x 5
315 x 5
365 x 2
425 x 1
365 x 2
Stretching/Mobility
Starting to despise training at the pleasance gym.
Tuesday 9/3/2010
Snatch warm up with bar (didn’t go heavier because my shoulder is being a gypsy).
Power Cleans
135 2x5 (stopped here as my back was still tight as fuck from deadlifts so moved onto high blocks/scoops that come out of the rack power lift style)
135 2x3
185 2x3
205 2x3
225 x 2 (from floor because the scoops where making a fucking racket and the weight was bouncing all over the show, word to the wise stick to wooden blocks/platform/squat stands and save yourself 5 grand on equipment that doesn’t work)
Stopped it here back was still tight as fuck.
FFFFFFUUUUUUUUU
Front Squat
225 x 5
315 x 2
325 x 1
345 x 1
365 x 1
225 3x3 (last rep of each set paused for a 5 count.)
Rant/log over.
Thursday 11/3/2010
Squat Clean
135 2x3
185 x 3
205 x 3
225 x 3
245 x 3
275 x 1,1,1
Back Squat
315 x 5
365 x 3
405 x 2
450 x 1
475 x 1
385 2x3 (tweaked my back on the last set, mare).
Friday 12/3/2010
Back is still being an uber cunt so I just got my swole on.
Bench Press
185 x 2
300 x 2
365 x 1
385 x 1
Bench Press (bodybuilder reps)
225 x 20
225 x 15
225 x 11
Incline Dumbell Press (rest pause)
70 x 12/7/5
Chest Flys (machine)
110 x 17/14
Dumbell Pulluover Extensions
40 x 10, 45 x 10, 50 x 10
Incline Dumbell Curls
40 x 10, 7
Dumbell Tricep Roll backs
50 x 15, 6
Preacher Curl
90 x 10, 6
Chest Fly Stretch - 12 x 47 seconds
16/3/2010
Clean
135 2x5
185 2x3
205 x 3
225 x 3
245 x 3
275 x 1,1
Back Squat
155 x 5
245 x 3
365 x 2
405 6x2
Easy session back is still cunted.
