time to listen to Donny Shankle reading me Genesis before I sleep… I’m not even religious. his voice is seriously awesome though.
4/13/11 - Wednesday
Hang clean and jerk:
135 lbs X 3
145 lbs X 1
145 lbs X 1
Front push press:
95 lbs X 5
115 lbs X 5
120 lbs X 4
Flat bench:
155 lbs X 5
175 lbs X 1
160 lbs X 5
4/14/11
Squat:
135 x 5
225 x 3
245 x 2
265 x 1
285 x 1
Front Squat:
225 x 2, 2, 2
Push Press:
135 x 3
145 x 3
155 x 3
135 x 3, 3, 3
Thursday March 17 2011
2-position snatch - heavy; 90% of that x 2 sets - 100kg/90kg/90kg
Power clean & power jerk - 65% x 3 x 5 - 85kg
Snatch balance - heavy single - 120kg x 0, 120kg x 1
snatch vid: http://www.facebook.com/video/video.php?v=192545944121918
snatch bal vid: http://www.facebook.com/video/video.php?v=192546227455223
if these don’t work, tell me.
my snatch balance kind of sucks. it’s more of snatch power jerk + ohs…
[quote]PB Andy wrote:
Thursday March 17 2011
2-position snatch - heavy; 90% of that x 2 sets - 100kg/90kg/90kg
Power clean & power jerk - 65% x 3 x 5 - 85kg
Snatch balance - heavy single - 120kg x 0, 120kg x 1
snatch vid: http://www.facebook.com/video/video.php?v=192545944121918
snatch bal vid: http://www.facebook.com/video/video.php?v=192546227455223
if these don’t work, tell me.
my snatch balance kind of sucks. it’s more of snatch power jerk + ohs…[/quote]
They work fine. I was just going to complain you guys don’t post enough videos =D
I wish I could snatch like that.
[quote]debraD wrote:
[quote]PB Andy wrote:
Thursday March 17 2011
2-position snatch - heavy; 90% of that x 2 sets - 100kg/90kg/90kg
Power clean & power jerk - 65% x 3 x 5 - 85kg
Snatch balance - heavy single - 120kg x 0, 120kg x 1
snatch vid: http://www.facebook.com/video/video.php?v=192545944121918
snatch bal vid: http://www.facebook.com/video/video.php?v=192546227455223
if these don’t work, tell me.
my snatch balance kind of sucks. it’s more of snatch power jerk + ohs…[/quote]
They work fine. I was just going to complain you guys don’t post enough videos =D
I wish I could snatch like that.[/quote]
I record most of my sessions 
13/04/2011
bw 92kg
FS
bar
50x4
50x4
100x2
120x1
140x1
155x1
165x1
172 +2kg PB
180x
Sn
110 no video
120x
123x
125x
125x
125x
125x no video
C&J
135 no video
145 : Equal training PB
150x
150x
150 Clean no video,
Koing… you seem to be bringing the hips in a bit late, no?
[quote]PB Andy wrote:
if these don’t work, tell me.
[/quote]
Boo! I don’t have facebook 
make a fake one called Chef’s Chocolate Salty Balls so you can view them. too lazy to upload.
Friday AM - Smolov Jr Squat Session
Smolov Jr Squat split from rest of workout. Took an hour total.
Back squat: 8x4x80%
-135x5
-185x4
-225x3
-268x4,4,4,4,4,4,4,4
Notes:
-that sucked.
Friday PM - Snatch PR, Clean and Jerk PR
It has been too long since I set a good PR in one of the quick lifts. I went out today with stiff, tired legs from Smolov this morning, but a great attitude. I was going to PR or die trying. It took over 10 missed attempts at max weight, but I left with a PR in both the Snatch and Clean and Jerk, each by 3 kg. And I got video. Nothing looked pretty. My hips came up early in the snatch for most of them. The squat was two wide. The cleans almost pinned me because of Smolov in the morning. The jerks looked atrocious, although at least they felt strong. But I got it anyway. So say what you want about my form in this session, but you can’t question my work ethic.
Snatch:
-40 x 3
-50 x 3
-60 x 2
-72 x 2
-75 x 1
-79 x 1
-84 x 1
-90 x 1 (previous max, got it in one try)
-93 kg x 0, 0, 0, 0, 0, 0, 0, 0, 1 (PR SNATCH!)
Clean and Jerk:
-70 x 1
-80 x 1
-100 x 1
-110 x 1
-115 x 1
-120 x 1
-123 x clean and miss, clean and miss, 1 (PR!)
Skipped the dips and curls because I got 2 PRs so I deserve Chipotle!
[quote]PB Andy wrote:
make a fake one called Chef’s Chocolate Salty Balls so you can view them. too lazy to upload.[/quote]
That’s brilliant! i may just do it!
Saturday - Smolov Jr Squats, Press Max Attempt
I was feeling terrible in the legs after yesterdays PRs. That was NOT SMART. I knew it wasn’t smart at the time, but I powered through it today. Next week, with +15 lbs, that won’t be an option and I will need to cut the Oly lifts way down to get the squats right.
Back Squat: (10x3x85%) -this took about 50 min
-135 x 5
-185 x 3
-225 x 3
-285 x 3,3,3,3,3,3,3,3,3,3
Press: (attempted max, not that I really wanted to after jerks last night, but I wasn’t going to be able to accomplish much with sets across either. Gave it a good shot)
-95 x 5
-115 x 3
-135 x 1
-155 x 1
-170 x 0,0,0 (attempted PR, max 165)
Weighted Chin:
-BW x 4
-40 x 5, 5, 5 (this felt really easy, I’m getting back into the groove of doing these)
Weighted Situp:
-60 x 10, 10, 10
Notes:
-those squats were punishing. I am not looking forward to doing that with 300 next Saturday. No heavy pulling off the floor next week. Gotta go light.
koing - i need to work on my pitch, clearly 
For the next couple weeks i will (injuries allowing) focus on front squat and overhead pressing. I’ll be trying to do each twice or more per day working up to a daily max every time and hoping my injuries will slowly get better
today i only squatted once reached 115kgs
overhead press some 60 some 65s
only a few light squats today. left knee is feeling worse than right one actually(left is the one with the older injury). Tomorrow it should be fine to squat
overhead press reached a few with 67.5kgs.
I’m hoping to reach 135-140 and 75kgs respectively.
4/18/11
Snatch:
65 x 3
115 x 2
135 x 2
155 x 1, 0, 0, 1
165 x 1
170 x 1
175 x 0, 0
Clean & Jerk:
175 x 6 singles
Squat:
225 x 2
245 x 2
265 x 2
275 x 1
285 x 1
Push Press:
135 x 4
155 x 2, 3, 2
Monday April 18 2011
Clean pull - 105% x 3 x 3 - 310 lbs
Back squat - 85% x 2 x 4 - 325 lbs
Push press - 175 lbs x 4 x 2 sets; 185 lbs x 4 x 3 sets
SLDL - 50% of back squat - 190 lbs
Weighted situps - 3 x 10 - +45 lbs
This morning I did Smolov Jr again, this time it was 6x6x250. I don’t feel like posting it all right now lol, playing GTA. The afternoon I did some light snatches and clean and jerks.
4/19/11
Clean - work up to heavy double - 50, 70, 90, 110, 120, 130 (1, x); 90% x 2 more sets - 110kg
Power snatch - 70% x 3 x 5 - 80kg
Mid-hang muscle snatch - 3 x 5 - 40kg, 50kg, 70kg
Rotate through exercises, 40s on/20s off, 5 minutes total:
5 DB power clean
5 DB clean
5 DB push press
5 DB push jerk
[quote]alexus wrote:
koing - i need to work on my pitch, clearly ;-)[/quote]
DO IT!
Koing