Sup Brahs,
Been training hard since the 1st semester of my last university year ended. 6 days a week. Highlights include the following
Push Press 105kg x 2 (Shoulder Injuries over!)
Cleaned 125kg (PR)
Bsqt 150kg x 1 (Bsqted 175kg about 2 years ago, have not squated over 145 in a long time)
Power jerked 105kg x 2 for 5 sets
Everything is feeling strong and getting technically better. Training camp coming up in 2 weeks. Looking to land 105/125 within February.
GIT SUM
-Invictica
[quote]Invictica wrote:
Sup Brahs,
Been training hard since the 1st semester of my last university year ended. 6 days a week.
…
[/quote]
that’s how its done
[quote]Invictica wrote:
Sup Brahs,
Been training hard since the 1st semester of my last university year ended. 6 days a week. Highlights include the following
Push Press 105kg x 2 (Shoulder Injuries over!)
Cleaned 125kg (PR)
Bsqt 150kg x 1 (Bsqted 175kg about 2 years ago, have not squated over 145 in a long time)
Power jerked 105kg x 2 for 5 sets
Everything is feeling strong and getting technically better. Training camp coming up in 2 weeks. Looking to land 105/125 within February.
GIT SUM
-Invictica
[/quote]
You gonna be at Westerns?
1/28/11
Last day of Olympic Weightlifting training in a long time to come. I went with Cloystrenght to the UMCP small gym. The other guys of the ex-Weightlifting Club were there too.
This will also be my last day of posting my about my lifting on this thread. Although I ship out on Monday basic doesn’t start until Feb 7th, so I’ll be around the forum.
Cleans:
-up to 95kg
—once I got above 90kg they felt heavy. But then again, I haven’t cleaned anything above 85kg since December!
-100kg 0,0,0
—I would catch them, but the weight would rock me forward at the bottom and I would loose the bar.
—except on the 3rd miss, on that one my lower back just gave out on me 
Wind-shield wipers:
-12,12,12
Decline Crunches:
-2sets
Leg raises on the chin-up bar, all the way up
-5x4
Abz on the Glute Ham raise:
-15x3
Decline Crunches:
-15x2
Crunches to finish my abz off:
-35
Tomorrow I have 1hour+ appointment for Massage-ART 
Nice neo. You’ll do fine at basic, it’s gonna be one memorable experience! You’ll remember that shit for the rest of your life.
Friday: Snatch, Hang Clean, Incline Press, Back Squat
Today was supposed to be hang snatches and cleans, but I wanted to do full snatches so I did Wednesday’s workout. I will get back on schedule next time, skipping what was supposed to be today.
Snatch:
-40 kg x 3
-50 x 2
-60 x 2
-65 x 2
-70 x 1, 1
-75 x miss, miss, 1, 1, 1
-80 x miss in front, miss, miss
Hang Clean (high hang):
-70 x 3
-80 x 3
-90 x 3
-95 x 2
-100 x 2, 2, 2
Incline Press:
-135 x 5
-155 x 4
-165 x 5, 4 (gotta keep elbows in)
Back Squat:
-135 x 5
-185 x 5
-225 x 5
-275 x 5
-285 x 3
Notes:
-first time doing incline, gotta keep elbows in more to keep chest from hurting
-Neospartan’s last day 
Saturday - Pullup, E-Z Bar Curl, Fat Bar Row, Goodmorning
First day dedicated to what I consider screwing around. However, I don’t want to squat 4 days a week right now, and I am already pressing every workout besides this. This day takes some heavy work off my back and gives me some time to have active rest.
Pullups:
-BW x 5
-25 lbs x 5
-50 x 5
-60 x 5, 5, 4
E-Z Bar Curl:
-65 lbs x 6
-85 x 3, 3, 3, 3, 3 (short rest periods)
Fat Bar Row (assuming fat bar = 30 lbs):
-80 lbs x 5
-100 x 3, 3, 3 (trying to work grip in, back already gets enough work right now)
Roundbacked Goodmorning:
-95 lbs x 8, 8, 8
Saturday - Pullup, E-Z Bar Curl, Fat Bar Row, Goodmorning
First day dedicated to what I consider screwing around. However, I don’t want to squat 4 days a week right now, and I am already pressing every workout besides this. This day takes some heavy work off my back and gives me some time to have active rest.
Pullups:
-BW x 5
-25 lbs x 5
-50 x 5
-60 x 5, 5, 4
E-Z Bar Curl:
-65 lbs x 6
-85 x 3, 3, 3, 3, 3 (short rest periods)
Fat Bar Row (assuming fat bar = 30 lbs):
-80 lbs x 5
-100 x 3, 3, 3 (trying to work grip in, back already gets enough work right now)
Roundbacked Goodmorning:
-95 lbs x 8, 8, 8
1/29/11
Snatch - heavy single - 225 x 1, 1, 0, 185 x 1
C&J - heavy single - 275 x 1, 295x0. Lol, my max front squat is 330, and I failed this 295 clean. wtf? I am sick though so that might be it, but I don’t feel lazy at all.
5 circuits:
5 Dips
8-10 Blast strap external rotations
6 Dragonflags
15-20yd Prowler sprints, high handles - +95 lbs
edit:video
Droped 60k on my knee, had too skip my sat session.
6th Session
29/01/2011
Mainly coached but did a few stuff
Dynamic warm ups
Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
Back Squat
120 x 4
Done
Going to do C&J Monday and should be well rested
Koing
[quote]Apnea Diver wrote:
Droped 60k on my knee, had too skip my sat session.[/quote]
Ouch! Be careful
31/1/11
I didn’t get to train saturday because neither of the two coaches came that day
power snatch
3,3,3x50
2,3,2x55
Felt extremely light, fast and easy.
cleans
3,2,3,2x85
was gonna fall backwards on one of them so I had to drop it. Its funny that when I had worse technique that never happened and now its the 2nd or 3rd time that catching the weight pushes me back. Granted I’m not focusing too much on the catch. Also ripped my thumb open (showering with ripped flesh is such a bitch).
back squats
8,8x80
6,6x90
4,4x100
4,4x110
10x80
Wouldn’t call them easy but definitely doable.
jerks from racks
2,3,2,3x85
got them all this time but they feel so extremely hard for being 85. I don’t know if its because its from racks or if its all the squats before or what…
snatch pulls
5,5x80
3,4,3x90
bench press
3,3,4,4,3,3x75
Monday - Hang Snatch, Clean and Jerk, Bench Press, Back Squat
Hang Snatch (below knee):
-40 kg x 3
-50 x 3
-60 x 3
-65 x 2, 2, 2 *coming up slow, decided not to go higher
Clean and Jerk:
-60 kg x 2
-70 x 2
-80 x 1, 1
-90 x 1, 1, 1, 1, 1 *first time jerking since the ankle sprain, decided not to go higher
Clean:
-100 x 1
-105 x 1
-110 x miss, miss, miss (pussy out/tired from earlier clean and jerks)
Bench Press:
-135 lbs x 5
-185 x 5
-220 x 5, 5, 5
Back Squat:
-135 lbs x 5
-185 x 5
-205 x 5
-245 x 5
-275 x 3
-285 x 3
-290 x 3
Notes:
-first time jerking in a long time, ankle still not completely healed, so went light with the jerks. Will do that for the time being.
[quote]TheJonty wrote:
[quote]Invictica wrote:
Sup Brahs,
Been training hard since the 1st semester of my last university year ended. 6 days a week. Highlights include the following
Push Press 105kg x 2 (Shoulder Injuries over!)
Cleaned 125kg (PR)
Bsqt 150kg x 1 (Bsqted 175kg about 2 years ago, have not squated over 145 in a long time)
Power jerked 105kg x 2 for 5 sets
Everything is feeling strong and getting technically better. Training camp coming up in 2 weeks. Looking to land 105/125 within February.
GIT SUM
-Invictica
[/quote]
You gonna be at Westerns?[/quote]
you betcha
Squatted 155kg today. Squats are finally going back up.
1/31/11
Snatch - 85% x 1 x 5 - 210 lbs
C&J - 85% x 1 x 5 - 255 lbs
Front squat - heavy single - 305 lbs
Chins - 5x5, bw
7th Session
31/01/11
C&J Session
Dynamic stretches
C&J : 5singles above 125
bar work
40 x 2
60 x 1
60 x 1
80 x 1
100 x 1
110 x 1
120 x 1
125 x 1
128 x 1
130 x 0 ; jerk a bit in front, BS
130 x 1 ; better
132 x 0 ; jerk a bit in front, BS
132 x 0 : BS Jerk
Back Squats
100 x 4
120 x 2
140 x 1
150 x 1
160 x 1
170 x 1
175 x 0 ; pinned a few inches off the bottom, not this time around
Push Press
90 x 3
90 x 3
90 x 3
100 x 2/3 ; not enough leg drive on the 3rd rep
Power Clean with pause below knee
100 x 1
110 x 1
115 x 1
120 x 1 ; split was fairly wide…
PC 120
Clean first pulls
110 x 4
120 x 4
140 x 4
Skull Crushers
30 x 12
30 x 12
30 x 12
Decline sit ups
12
12
12
I’m going to C&J on Mon and Wed. Snatch on Sat. My Jerk needs work my Snatch isn’t too far off. I just need the strength that will come when my squats are stronger and my C&J will help that as well. Going to work on my Jerk this year.
Koing
[quote]PB Andy wrote:
1/29/11
Snatch - heavy single - 225 x 1, 1, 0, 185 x 1
C&J - heavy single - 275 x 1, 295x0. Lol, my max front squat is 330, and I failed this 295 clean. wtf? I am sick though so that might be it, but I don’t feel lazy at all.
5 circuits:
5 Dips
8-10 Blast strap external rotations
6 Dragonflags
15-20yd Prowler sprints, high handles - +95 lbs
edit:video
First 2 reps at 100 were sharp, 3rd rep was a bit lazy. Just left it out in front. I’d have done it again, why go for 185?!
The 295 was an insanely high sticking point.
Illness will f0ck with your lifts. You can only front squat 330lbs?! You look good for more mate.
Keep up the videos, loving it!
Most posters should post up videos!
Koing
I did 185 mainly for my own sake, I like ending on a good note with snatches. I am really trying to keep my damn butt down on the snatch, because my 2nd pull feels so much smoother when I do so.
Every time I’m sick I definitely do less if I have a fever. And I’ve also learnt if you are gonna have a fever for about a week(thats how long mine last) you MUST train anyway. Otherwise my squat goes down like ~10%
tuesday 1/2/11
snatches
3,2x60
3,3,2x65
I missed like… half of them, I’m not even sure what the hell was wrong aside from feeling slow with them. Next time I won’t overthink it, I’ll just pull the crap out of them, been doing too much technique with low weights and I don’t get enough adrenaline
clean and jerk
2+1, 1+2, 1+1x80
2+1, 1+2, 1+1x85
These were solid, unlike yesterday jerks were pretty good and felt light.
snatch pulls
4,4x80
3,4,3x90
back squats
8,8x80
6,6x90
4,4x100
4,4x110
10x80
I did the first 6 sets without pausing inbetween reps.
push press
3,3,3x65
2x70
overhead press behind the neck
3,4,3,4x50