BW - 71.5kg
AM Training
Hang Snatch
60kg x 3
65kg x 3
70kg x 3
75kg x 1
80kg x 1
85kg x 0,0,0,0,0,0
73kg x 3,3,3,3,3
Hang Clean
80kg x 3
90kg x 2
100kg x 1
105kg x 1
110kg x 1
115kg x 0
Abdominals
PM Training
Hang Snatch
60kg x 3
65kg x 3
70kg x 3
75kg x 2
80kg x 1
83kg x 1 PB by 3kg
85kg x 0,0,0,1 PB by 5kg
88kg x 0,0
75kg x 2,2,2,2,2
abdominals
[quote]PB Andy wrote:
4/25/11
Weighted abs - 3 x 10 - +45 lbs… my abs/core are getting much stronger. I’ve noticed more and more how important strong abs are for Olympic lifting.[/quote]
I am slowly (and reluctantly) beginning to realize this.
130kgs front squat. I tried having the bar more forward on my shoulders and I didn’t almost pass out! yay
72.5kgs overhead.
i don’t think the front squat will increase any more so ill go for reps for the next week. ill try the usual 4x4 that i do and try to start with 110.
[quote]NewWorldMan wrote:
[quote]PB Andy wrote:
4/25/11
Weighted abs - 3 x 10 - +45 lbs… my abs/core are getting much stronger. I’ve noticed more and more how important strong abs are for Olympic lifting.[/quote]
I am slowly (and reluctantly) beginning to realize this.[/quote]
My upper abs have grown a bunch since starting this. I thought it must be the front squats but I suppose it’s all the lifts.
yeah, bloody ab work 
i’m up to 20kg for 3x 60 second plank. can anyone beat that? hmm? hmm?
or probably y’all found more interesting exercises than the dreaded old plank.
Hey guys, posted on the boards a few times but figured I start adding to the log. 25, 93kgs and have been getting consistant coaching for 18months. Competing on the 14th may so currently building upto that. Current pbs are 100/125.
26/04/86
Snatch
40x2
60x3
80x1
80x0
80x1
85x1
85x1
87x1
87x1
90x0
90x0
90x1
90x1
92x0
92x1
92x0
Power Clean and Split jerk
60x2
92x1
92x1
97x1
100x1
100x1
105x1
105x1
Snatch Pull
100x2
100x2
100x2
100x2
Squat
70x2
110x2
130x2
135x2
140x2
145x2
150x1
150x1
155x0
Had a bit of a problem with my lower traps after snathcing. Was debating finishing the workout all together but stuck it out. Heat and rest today and it should get all better…fingers crossed
[quote]alexus wrote:
yeah, bloody ab work
i’m up to 20kg for 3x 60 second plank. can anyone beat that? hmm? hmm?
or probably y’all found more interesting exercises than the dreaded old plank.[/quote]
planks are alright, stuff like weighted sit-ups and hanging leg raises are awesome.
hmm. trying not to piss off my hip flexors…
(i tell myself)
[quote]alexus wrote:
hmm. trying not to piss off my hip flexors…[/quote]
agreed, here’s a good vid on how to do sit-ups.
I find if my bend my knees to about 90 degrees and dig my heels in the ground, and really focus on using my abs, my hip flexors won’t come into play at all. Also, a lot of people’s lower backs (SI joint?) will pop on sit-ups, for some reason on this variation, my lower back is fine.
hanging leg raises and dragonflags are great.
thib’s livespill is good. http://www.T-Nation.com/strength-training-topics/641
4/27/11
Squat:
warmup
135 x 5
185 x 5
225 x 3
275 x 1
285 x 1
295 x 1
275 x 2, 2
Push Press:
135 x 5
155 x 3
175 x 2
185 x 5 singles
Barbell Row:
185 x 8, 5, 8
Front Squat:
135 x 5
185 x 3
195 x 2
Wednesday - Smolov Jr, Hang Snatch
Back is feeling a bit better. Its definitely my left lower trap. Feeling much better today though. Made sure nothing I was doing was going to hurt it. I was unsure if I could squat but actually it had no issues there. Cleans felt a bit bad in the catch so I cut those short. Snatches felt fine though. No jerks because that would have hurt.
No splitting the workout today because I didn’t get much sleep last night so I took a nap from 9-11:45 this morning to get more sleep.
Back Squat: (7x5x271)
-135x4
-185x3
-225x3
-271x5,5,5,5,5,5,5
Hang Snatch (kept it light because of Smolov and because of back, though it didn’t hurt it)
-50 x 2,3,3
-60 x 2,2,2,
Hang Clean:
-60 x 2
-70 x 2
-80 x 2
-90 x 1 (felt it in my trap so didn’t go higher. Not bad pain but I didn’t want to do anything stupid.)
No jerks.
No GHRs. Posterior chain is already overworked from squatting so much.
Notes:
-squats were easy.
Body weight before workout: 151 lbs
Hang Clean and Jerk:
115x3
135x3
155x1 (PB!!!)
135x2 or 3? (wasn’t paying attention)
Push Press:
95x5
115x5
125x3
115x5
Barbell Shrug:
225x10
225x10
225x10
Flat Bench:
135x5
155x5
175x2
155x7
[quote]PB Andy wrote:
[quote]alexus wrote:
hmm. trying not to piss off my hip flexors…[/quote]
agreed, here’s a good vid on how to do sit-ups.
I find if my bend my knees to about 90 degrees and dig my heels in the ground, and really focus on using my abs, my hip flexors won’t come into play at all. Also, a lot of people’s lower backs (SI joint?) will pop on sit-ups, for some reason on this variation, my lower back is fine.
hanging leg raises and dragonflags are great.
thib’s livespill is good. http://www.T-Nation.com/strength-training-topics/641
[/quote]
going to start doing these. thanks BRO
[quote]Natebrochill wrote:
Body weight before workout: 151 lbs
Hang Clean and Jerk:
115x3
135x3
155x1 (PB!!!)
135x2 or 3? (wasn’t paying attention)
Push Press:
95x5
115x5
125x3
115x5
Barbell Shrug:
225x10
225x10
225x10
Flat Bench:
135x5
155x5
175x2
155x7
[/quote]
Congrats on the personal record! Keep it up!
28/4/11
Power Snatch
40x3
60x2
70x1
70x1
75x1
80x1
80x1
80x1
80x1
80x1
Clean and Jerk
90x1
100x1
105x miss jerk
105x miss jerk
110x1
110x1
115xmiss jerk
115xmiss jerk
115xmiss jerk
Clean pull
110x2
120x2
130x2
135x2
Front squat
110x2
110x2
110x2
115x2
115x2
120x1
120x1
125x1
125x1
130x1
Typed a text to my coach to tell him I wasnt going. Then deleted it and went. Not going to pretend I had the best session. Couldnt jerk to save my life and my back was feeling lame. But it was better than doing nothing. 2 days rest now to try and sort myself out before a big week next week. Hopefully my body holds out!
well done for going even though you didn’t feel like it. hope you feel much better after your rest.
so i’m to take it i’m the plank champion, then?? the idea is to stick to 60 seconds time and add as much weight as possible. i think it helps my torso remain rigid under a load. like in pulls. and in standing up squats.
that is why i’m not sure about ab work that involves trunk flexion. what is that good for? that being said in the vid he seemed to be using more of a hip hinge than trunk flexion. hmm… will try…
[quote]alexus wrote:
that is why i’m not sure about ab work that involves trunk flexion. what is that good for? that being said in the vid he seemed to be using more of a hip hinge than trunk flexion. hmm… will try…[/quote]
what’s it good for? You’ll find out when you get out of bed via ab/trunk flexion and it’s a piece of cake. I see the Chinese do it, Polish, Russian, etc, so I started doing it. I’ve seen them do loaded rotating stuff to, I have yet to try that. I used to never do weighted sit-ups because I read all of those articles by Cressey/Robertson that advertise against them, but seriously, they rock. I just avoid the ones that put excessive torque on my lumbar spine.
why would i want to get out of bed via ab/trunk flexion? 60 second plank @ 30kg 
thought i’d start low.
4x102.5
4x105
4x107.5
4x110
knees are hurting. lets see how they are in a couple of days from now. If knees are okay i feel like i can keep doing this up to 120 or 125 kgs which should give me a 140front squat. my goal is to have 150 before july hits. aslo want to get down to 103kgs bw by july or so.
also got a 90kgs push press with 95 being rather close. I should never miss a 90kg jerk ever again!