Saturday AM 27/3/2010
Clean from Low Blocks
70kg 3x5
80kg x 5
90kg 2x3
100kg 3x2
105kg 2x2
Front Squat
110kg x 3
140kg x 1
150kg x 1,1
Shoulder is fucking minced, going to give it a day off see how it goes monday.
So, went in today, slightly hungover, stomach was a bit upset.
Anyhow
PowerSnatch + OHS
40x2+2x2
50x2+2
57.5x2+2x4
Front Squat
60x3
85x2
95x2x4 [not hard but not easy]
stretching and such bw was 94.7kg…
bah, icky day
[quote]IrishMarc wrote:
…
222.5kg x miss (FUCKED OFF!)
…
Curry and beer, back at it tomorrow. [/quote]
DAMN YO! That’s some heavy ass weight.
3/27/10
Training at the UNIV Gym
Cleans from the Hang:
-up to 85kg 2x3
Clean Pulls:
-up to 115kg 3x3
—the first two sets felt really heavy.
Back Squats
-130kg 2reps
-134.6kg 1rep
-decided to go for a PR…
–138.6kg (305lbs) 1rep PR!!!
–143.1kg 315lbs) MISSED 
Then I went out to one of the school’s fields to learn how to throw the Discus (4lbs) AND the Shot-Put (16lbs)
-I told my girlfriend to bring them so she can teach me. 
todays light training, too much to drink on friday…
clean&jerk
2x3x50
2x3x60
2x2x70
2x1x80
gm
2x5x50
squat with long pause in the bottom
2x5x50
rear leg elevated squat
2x5x50
then back and abs
snatch
alot bar work
3x3x40
5x2x50
power clean+push press
5x50
4x3x60
glute ham raise
5x5
squat
2x10x100 fun stuff to do highrep sets
ab work for rest of the session, back felt pretty stiff today
27/03/10 : Power Snatch
dynamic warm ups
Power Snatch
bar work
40 x 3
50 x 2
60 x 2
70 x 2
80 x 2
90 x 1
90 x 1
95 x 1
95 x 1
97 x 0
97 x 0
95 x 1
Military Press: paused reps
60 x 8reps
60 x 7
60 x 6
Front Squats
60 x 3
100 x 2
120 x 1
140 x 1
150 x 3
160 x 0 BURIED
Crunches
15
15
15
Done
29/03/10 : Power Clean and Power Jerk
dynamic stretches
Power Clean and Power Jerk
bar work
40 x 1 + 1 PJ
60 x 1 + 1PJ
80 x 1 +1PJ
100 x 1
110 x 1
120 x 1
125 x 1
130 x 0 : failed Jerk behind,
135 x 0 : failed Jerk, wasn’t a power Clean either
135 x 0 : failed power Clean
120 x 0 failed power Jerk
100 x 1 : much better
100 x 1 : much better
100 x 1 : much better
I’m dipping and driving much better due to the Push Presses but I am not not diping again to catch the weight properly…I’ll do more singles at 110-115 to get in the groove or it’s only my 2nd session back doing Power Cleans and it may just take a few more to get the hang of it? It took me about 3 sessions to get the hang of Push Pressing. I’ll do triples at 100kg for Power Jerk!
Assisted GHR
8reps
8reps
Koing
Wowsers. Aramnau going for a 210 snatch double (from boxes)
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)
60kg x 5
80kg 2x5
90kg 5x3
Back Squat (then mark thompson showed up and things went tits up)
bar x 5
60kg x 5
100kg x 3
140kg x 2
180kg x 2
200kg x 3 (tie PB)
160kg x 11
160kg x 6 (tried out marks belt mixed feelings)
140kg x 14 (think thats a rep pb not sure)
Little light headed at the mo.
gaaay stretches that are making my mobility better day by day
clean and jerk bar work
40kgx2
50kgx2
60kgx2
65kg 6x2
squats
112.5kg 6x6
pulls to mid thigh
3x4
pull upsx8
weighted abs work 3x8
dips x2 ouch wont be doing these for a while
lost 4 pounds over the last 4 weeks maybe all the volume is stripping some lard
[quote]deep squat wrote:
gaaay stretches that are making my mobility better day by day
clean and jerk bar work
40kgx2
50kgx2
60kgx2
65kg 6x2
squats
112.5kg 6x6
pulls to mid thigh
3x4
pull upsx8
weighted abs work 3x8
dips x2 ouch wont be doing these for a while
lost 4 pounds over the last 4 weeks maybe all the volume is stripping some lard[/quote]
Stick with it, you will eventually love and respect mobility work. 
[quote]dfreezy wrote:
Wowsers. Aramnau going for a 210 snatch double (from boxes)
[/quote]
Glad to see he’s lifting heavy. Hopefully he’s learned his lesson after losing his national team funding or whatever it was for drunk driving (twice). I’d like to see him set some more records.
On a side note, I am a huge fan of lighter weeks after competitions.
jesus christ! 210 from boxes and almost making the 2nd one?
wow…
[quote]romanaz wrote:
jesus christ! 210 from boxes and almost making the 2nd one?
wow…
[/quote]
Look at the guy’s other vids. 240x3 snatch grip power jerk…
[quote]laujik wrote:
[quote]deep squat wrote:
gaaay stretches that are making my mobility better day by day
clean and jerk bar work
40kgx2
50kgx2
60kgx2
65kg 6x2
squats
112.5kg 6x6
pulls to mid thigh
3x4
pull upsx8
weighted abs work 3x8
dips x2 ouch wont be doing these for a while
lost 4 pounds over the last 4 weeks maybe all the volume is stripping some lard[/quote]
Stick with it, you will eventually love and respect mobility work. :D[/quote]
i do at first i thought what the fuck is this fairy shit. But now i know it is needed my lifts seem to be inmproving along with my mobility
yup, once you injure yourself or performance is affected - things come into perspective!
Personally I needed a light week after my comp even though I was only throwing around the pink weights it still had an effect on my body for at least 5-6 days.
Wednesday 31/3/2010 - bit more of a powerlifting theme to this work out…
Bench Press
bar x 10
60kg x 10
90kg x 10
120kg x 8
140kg x 3,3,3
160kg x 1, fail
Changed my bench technique (more arch pressing away from the head)
100kg x 5,5,5
140kg x 3
40kg x 12 (pretty much just grooving it)
Push Press
60kg x 5
80kg x 5
100kg x 3
110kg x 1,1
Bentover Row
60kg x 8
80kg x 8
100kg x 6
110kg x 6
Power Snatch (hang)/Barbell Curls
60kg x 3/40kg x 6
60kg x 3/40kg x 7
60kg x 3/40kg x 8
60kg x 3/40kg x 10
mixing it up at the minute for shits and giggles.
that fro… has go to go!
3/30/10
Lifting at the Univ Gym… still without shoes
Snatch:
-up to 73kg 1rep
-75kg…missed 3x
Snatch Pulls:
-up to 90kg 3x3
Front Squat:
-up to 115kg 2reps
-tried to do a 2nd set, but only got 1rep.
3/31/10
Lifting at the Univ gym:
Clean & Jerk:
-up to 95kg 1rep
-missed 100kg 2x
Clean Pulls:
-up to 120kg 2reps
Back Squat:
-up to 128kg 2x2 (hard)
Glute-Ham raise:
-6x3
Back-Hyperextension:
-8reps bw
-8reps bw + 20lbs (BHN)
-6reps bw + 30lbs (BHN)
Preacher Curls:
-6x3
Incline abs:
-15reps
Leg Raises:
-10reps
All in all… I felt soft.
Friday 3/4/2010
Squat Snatch
Bar Work
30kg x 5 (hip)
40kg x 5 (hip)
50kg 2x5
60kg 3x3
70kg 2x3
75kg 1,1
80kg 0,0,0 (gutted was going so well till here flexibility/confidence to blame)
Back Squat
80kg x 5
120kg x 3
150kg x 1
180kg x 1
200kg x 1
205kg x 1
215kg x 1 (piss easy 225 is in the works soon).
Beer/burger and weights chat.
BW 103.1 kg wooooo
Monday 5/4/2010
180kgx5 back squat in my civvies (work uniform + trainers)for fun.
Power Clean to Power Jerk
50kg x 5
80kg x 3
90kg x 3
100kg x 2
110kg x 1
115kg x 1
120kg x 0 (missed jerk in front), 1 (squat clean/easy as hell jerk), 0 missed clean
Bench Press (trying pushing away from shoulders again)
82.5kg x 10
110kg x 6
130kg x 6
130kg x 6
90kg x 10
Military press - Bar 3x10 (shoulder is being a cunt still)
CG Pull Ups - BW 3x5 (controlling eccentrics/minimising swing)
WG Pull Downs - 50kg 3x12 (controlled)
Seated Row - 50kg 3x12 (controlled)