Wednesday 17/3/2010
Power Snatch
bar work
90 x 3
110 x 3
135 x 3
150 x 1
165 x 1
Clean and Jerk
165 x 3
205 x 3
225 x 1
245 x 1
Back Squat
135 x 5
225 x 5
315 x 5
365 x 2
425 x 2
315 x 5
First oly comp is on sunday should be a lark. Looking to total at least 200kg would be happy with that for my first comp.
Thursday 18/3/2010
AM
Clean and Jerk (from hip)
bar work
135 2x5
185 4x5
Front Squat Paused (5 count)
275 x 1,1
345 x 1
PM
Power Snatch
bar work
110 x 3
135 x 3
155 x 2
185 x 1 (real easy think I might hit 205 sunday)
Clean and Jerk
185 x 3 (power clean)
205 x 1 (power clean)
225 x 1 (power clean)
245 x 1 (power clean)
275 x 1
Back Squat (paused)
225 x 3
315 x 1
365 x 1
405 x 1,1
Didn’t train today since that’s me till comp on Sunday but we did fuck around with our ballistics system today for some power cleans. Here is what we found for rate of force development (Newtons per second) and Peak Power (watts) for my power cleans.
First Graph
Second Graph
Sunday 21-3-2010
Scottish Weightlifting Open
Weigh in - 104.6 kg.
Was out the night before for a stag do so I wasn’t exactly feeling fresh to say the least woke up at 8.30 am and weighed in at 104.8 so I couldn’t eat till after I weighed in at 12:00.
We took 4 lifter in total for a full report look here - http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_olympic/scottish_open_2010_meet_report
Snatch Warm Up
Bar Work
40kg x 3 (hip) * whacked the bar off my head on the third rep and split my head open not a great start! Went to the toilets cleaned the blood off my face and got back too it.
Bar work
50kg x 3
60kg x 2
70kg x 1,1
75kg x 1,1
80kg x 1 (fucking horrible)
60kg x singles for 10-15 mins whilst waiting for the lifting to start took a single when I felt I was getting cold.
70kg x 1
75kg x 1
80kg x 1 (Much Better)
To the Platform - 80/85/90x
Clean and Jerk
60kg x 1,1,1
70kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1 (ropey as fuck!)
To the Platform - 120/125/130
Total - 215kg
2nd Place
Very good experience and I was impressed by how friendly the officials where.
Tuesday 23/3/2010
AM
Clean Pull
405 3x5
Incline Bench
135 x 10
185 x 10
225 x 10/185 x 3/135 x 3
CG pull Ups
BW x 5
20kg x 2,1
PM
Clean Pulls (hip high box)
135 x 5
225 2x5
275 3x5
High Hang Cleans (mixture of power/squat cleans)
135 3x5
Back Squat
135 x 5
225 x 4
275 x 4
345 3x3
Nice easy sessions today.
Wednesday 24/3/2010
Squat Clean (hip)
135 4x5
Front Squat
135 x 3
185 x 3
225 x 2
245 x 2
345 x 1
300 x 1
345 x 1
Ring Dips
BW x 5
BW 45 x 3
BW 45 x 3
BW 45 x 3
BW 66 x 2
Ring Push Ups/CG Pull Ups
BW 22 x 10/BW x 5
BW 22 x 10/BW x 5
BW 22 x 10/BW x 5
Ring Levers and Sips at the end for some fun/ab work.
Thursday 25/3/2010
Squat Snatch (hip)
Bar 4x5 (stiff as FUCK)
90 3x3 (still stiff)
Back Squat
135 x 5
225 x 5
275 x 5
300 x 5
315 x 5
Ring Pull Ups (feet elevated)
BW 4x10
BW 45 x 3.5
More Lever Work to on the rings to finish
Squat Clean
135 3x3
185 2x3
205 2x3 (1 jerk at the end)
225 x 1,1,1
245 x 1,1 ( jerk),1,1,1
Back Squat
135 x 3
225 x 3
300 x 3
385 x 1
405 x 1
425 x 1
450 x 1
475 x 1
500 x miss (FUCKED OFF!)
Deadlift - 500 x 1
Squat Snatch
110 x 1,1,1,1
Curry and beer, back at it tomorrow.
Saturday 27/3/2010 AM
Clean from low blocks
155 3x5
185 x3
205 3x3
225 3x2
235 2x2
Front Squat
245 x 3
315 x 1
345 x 1,1
Should is fucking minced again.
Aramnau going for a 210 snatch double (from boxes). Holy mother of god.
Tuesday 30/3/2010
Clean From Hip (plan was to take it easy since I had bug yesterday)
135 x 5
185 2x5
205 5x3
Back Squat (then mark thompson showed up and things went tits up)
bar x 5
135 x 5
225 x 3
315 x 2
405 x 2
450 x 3 (tie PB)
365 x 11
365 x 6 (tried out marks belt mixed feelings)
315 x 14 (think thats a rep pb not sure)
Little light headed at the moment.
Wednesday 31/3/2010 - bit more of a powerlifting theme to this work out…
Bench Press
bar x 10
135 x 10
205 x 10
275 x 8
315 x 3,3,3
365 x 1.5
Changed my bench technique (more arch pressing away from the head)
225 x 5,5,5
315 x 3
90 x 12 (pretty much just grooving it)
Push Press
135 x 5
185 x 5
225 x 3
245 x 1,1
Bentover Row
135 x 8
205 x 8
225 x 6
245 x 6
Power Snatch (hang)/Barbell Curls
135 x 3/90 x 6
135 x 3/90 x 7
135 x 3/90 x 8
135 x 3/90 x 10
mixing it up at the minute for shits and giggles.
Took my measurements for the first time in a long time for anyone who gives a crap.
Height - 5"11.5 Weight - 228lbs
Neck - 17"
Chest - 48"
Arms - 17"
Waist - 38"
Hip - 43"
Legs - 27" (fucking annoyed by this one been squatting like fuck).
Friday 2/4/2010
Squat Snatch
bar work
66 x 5 (hip)
90 x 5 (hip)
110 3x5
135 3x3
155 2x3
170 1,1
180 0,0,0 (gutted flexibility and confidence in the squat catch to blame)
Back Squat
180 x 5
275 x 3
345 x 1
405 x 1
450 x 1
465 x 1
490 x 1 (easy rep 500 will go very soon)
Beer/Burger/Weights Chat PWO
Sunday 4/4/2010
Squat Clean
135 3x5
135 x 1 (musclelab)
165 x 1 (musclelab)
190 x 1 (musclelab)
215 x 1 (musclelab)
240 x 1 (musclelab)
280 x 1 (musclelab)
Front Squat
135 x 5
225 x 2
300 x 1
365 x 1
405 x fail
RFD
BW 103.1 kg wooooo
Monday 5/4/2010
405x5 back squat in my civvies (work uniform + trainers)for fun.
Power Clean to Power Jerk
110 x 5
185 x 3
205 x 3
225 x 2
245 x 1
265 x 1
275 x 0 (missed jerk in front), 1 (squat clean/easy as hell jerk), 0 missed clean
Bench Press (trying pushing away from shoulders again)
190 x 10
245 x 6
300 x 6
300 x 6
205 x 10
Military press - Bar 3x10 (shoulder is being a cunt still)
CG Pull Ups - BW 3x5 (controlling eccentrics/minimising swing)
WG Pull Downs - 110 3x12 (controlled)
Seated Row - 110 3x12 (controlled)
