Thx. Well at this comp there was only a central ref. Small local meet, although there were about 15 athletes…
edit: I got it all wrong, there were 2 other refs >.<
11/27/10
Another run… this one was easier, 3miles.
here’s a vid… of my miss, of course, lol. got 130 the next attempt though easily
good lifting, PB Andy!
todays trainings
power clean+power jerk
2x70
2x75
2x80
2x85
power clean
2x90
2x95
2x100
2x105, pr!
0x110, too much stuff done before this
deadlift
5x100
3x130
1x150
1x160
1x170, ridiculously light
spilt jerk from rack
3x70
3x75
3x80
3x85
2x90
tons of reps today
[quote]Neospartan wrote:
oh remember I do 3(reps) x5, NOT 3(sets) x5
[/quote]
Right I forgot, thats different then.
11/29/10
Warmup
Snatch:
65 x 2
85 x 2
105 x 2
115 x 2
135 x 2
155 x 1
160 x 1
165 x 1
170 x 1
175 x 0, 1
180 x 0
Disappointed on the 180. 175 flew up like nothing then 180 felt like 500 pounds.
Clean and Jerk:
180 x 2
190 x 1
195 x 1
205 x 1
215 x 1
Very easy.
Squat:
225 x 3
265 x 3
275 x 2, 2, 2, 2, 2
Squats felt heavy. Not surprising since I’ve kinda neglected them lately.
Chin-ups:
10, 8, 8
Ab Wheel:
12, 12, 12
Stretching
11/29/10
Hang Clean (2 sec pause):
-55 kg x 3
-70 x 3
-90 x 2
-100 x 2
-105 x 2,2,2
Behind Neck Jerk:
-70 kg x 3
-79 x 2
-85 x 2,2,2
Clean Pull:
-70 kg x 3
-90 x 3
-110 x 3
-120 x 3,3,3
Roman Chair Situp:
-10 lbs x 8,8
Single Leg RDL:
-75 lbs x 10,10
11/29/10
had to cut my training short today
Ring Push ups:
-12,10,10,11,10,10,12
Back Squats
-up to 125kg 2x4
-the 125ke 5reps… it was getting easier after each set, so I did 5 in the last one 
Time to GO!
My 8th session since I got back from holiday. Been building up the squats increasing the weight each session by 10kg and doing 6reps and 4-5sets. Going to aim for 5-6sets per session.
29/11/2010 : rehab
dynamic stretches
front squat
bar x 8
bar x 6
60 x 6
80 x 4
100 x 6
100 x 6
110 x 6 +10kg
110 x 6 +10kg
Wide Grip Pull ups
x15reps, just missed the 16th rep
Hyper Extensions
x10
x10
x10
Koing
29/11
snatch
2x3x40
2x45
2x50
1x55
1x60
1x65
1x70, looked like shit so did not go any higher
front squat
5x100
5x110
5x115
4x120, yeessss!
11/30/10
Clean and Jerk:
135 x 3
155 x 2
175 x 1
195 x 1
205 x 1
225 x 0, 0 missed both jerks
Snatch:
135 x 2, 2, 2, 2, 2
Chin-ups:
8, 8, 8, 6, 5, 8, 7
Hanging Leg Raises:
8, 8, 6, 5, 3
11/30/10
had to cut my workout to its bare essentials today again…
Front Squat:
-up to 100kg 5reps
-then 105kg 4reps
-again 105kg 3reps… damn I suck at reps for Front Squats 
-some mo’ 110kg 2reps
-a lil’ mo’ 112.5kg 2x2
----hard
Pull ups:
-13 
6, 8, 6
that’s it
Haven’t been able to train since Saturday… fuckin school killing me right now.
snatch
2x3x40
2x50
5x2x55, tons of reps before school
front squat
3x100
3x110
3x3x115, nice and easy squatting
12/1/10
Snatch - 80% x 1 x 5 - 205 lbs
C&J - 80% x 1 x 5 - 225 lbs
Chins - 2x5 reps
Back ext - 2x10 reps
Haven’t lifted since Saturday. Form wasn’t too bad, C&J felt heavy though. Wanted to do 235 or 245 but 225 was heavy enough. Have to ease myself back into lifting.
11/1/10
Hang Snatch (2 sec pause):
-40 kg x 3
-50 x 2
-60 x 2
-65 x 2
-70 x 1, 1
Deadlift:
-110 kg x 5
-150 x 3
-170 x 5, 5, 5
Notes:
-had to cut the workout really short, so much so that I didn’t rest much. Had I more time, I would have worked up the snatches slower and probably done better, but I just really wanted to do some. My goal was the deadlift this workout, because next week I am maxing it out.
-fell to my knee second set of the 70 kg snatch, but stood up because I figured what the hell
[quote]cloystreng wrote:
11/1/10
…
-fell to my knee second set of the 70 kg snatch, but stood up because I figured what the hell [/quote]
hum… wanna work on the snatches on Friday? I’ll be hang snatching not too heavy (70) for a lot of sets.
12/1/10
Finally got in a full workout
Last week I was struggling with cleans. And last time I cleaned I focused on G.Pendlay’s drill for bar positioning… So this time I wanted to work my SPEED @ the proper positions.
For that I did:
Hang Clean Pull + Pull + Clean:
-started out with 50kg and moved up slowly with 5kg increments.
-I was a big mess for the first 1/2 hour
-up to 70kg 2x2
Hang Clean Pull + Clean + Clean:
-75kg was OK, but the 2nd set it was good
-80kg
—This is where I took off:
—I stopped worrying about doing a strong pull at first, I just lift. Slowly I started to get the feeling of (1) where my bar is for the 2nd pull, (2) how to get it there, and (3) explode smoothly.
—I don’t know how many sets of doubles I did… but it was more than 7. Also I was NOT resting a lot. I kept my rest to 1minute or less between sets. Thus making me man up and clean even though I was winded.
—I decided NOT to go up in weight so I could just hammer down that strong, smooth pull. I would feel the Bottom of my Hips coming in contact with the bar every time
Deadlifts:
-up to 345lbs 2x3
—my lowerback was beat. Normally I do 365lbs 3reps, but today this took a lot of effort.
Chin-up + One Arm DB Curl:
…5…5 (40lbs)
…5…5 (45lbs) x2
Quick Stretch
[quote]Neospartan wrote:
[quote]cloystreng wrote:
11/1/10
…
-fell to my knee second set of the 70 kg snatch, but stood up because I figured what the hell [/quote]
hum… wanna work on the snatches on Friday? I’ll be hang snatching not too heavy (70) for a lot of sets.
11/1/10
Finally got in a full workout
Last week I was struggling with cleans. And last time I cleaned I focused on G.Pendlay’s drill for bar positioning… So this time I wanted to work my SPEED @ the proper positions.
For that I did:
Hang Clean Pull + Pull + Clean:
-started out with 50kg and moved up slowly with 5kg increments.
-I was a big mess for the first 1/2 hour
-up to 70kg 2x2
Hang Clean Pull + Clean + Clean:
-75kg was OK, but the 2nd set it was good
-80kg
—This is where I took off:
—I stopped worrying about doing a strong pull at first, I just lift. Slowly I started to get the feeling of (1) where my bar is for the 2nd pull, (2) how to get it there, and (3) explode smoothly.
—I don’t know how many sets of doubles I did… but it was more than 7. Also I was NOT resting a lot. I kept my rest to 1minute or less between sets. Thus making me man up and clean even though I was winded.
—I decided NOT to go up in weight so I could just hammer down that strong, smooth pull. I would feel the Bottom of my Hips coming in contact with the bar every time
Deadlifts:
-up to 345lbs 2x3
—my lowerback was beat. Normally I do 365lbs 3reps, but today this took a lot of effort.
Chin-up + One Arm DB Curl:
…5…5 (40lbs)
…5…5 (45lbs) x2
Quick Stretch
[/quote]
Yeah ill definetely be working on them. I was out of time so i ws rushing everything.
12/2/10
Running for 2+ miles
rest for 15mins then…
Barbell Shoulder Press:
-up to 155lbs 5reps mini PR
-then 165lbs 1x5 single max PR
Dumbbell Bench Press:
-up to 85lb DB 5reps another mini PR
-then 90lb DBs 3reps, 1rep, mo’ mini PRs
you can tell I have not done shoulder or bench presses in ages, the body is really responding to them
Pull up (done explosive fast) + One arm DB curl:
…5…+…5… (40lb DBs)
…5…+…5… (45lbs) x2
Chin Up (done explosive fast) + DB curl sitting on the incline:
…5…+…8… x3
That’s IT!
12/2/10
Snatch - 85% x 1 x 5 - 100kg, got all reps
C&J - 85% x 1 x 5 - 115kg, got all reps
Front squat - 90% x 2 - 130kg; 85% x 3 x 3 - 125kg
Push-ups - 4 x 10-15