Saturday 9/1/2010
Dynamic Warm up
Bar Work
Squat Clean
60kg x 5
80kg x 5
100kg x 5
Back Squat
130kg x 3
160kg x 3
170kg x 3
180kg x 3
190kg x 5
162kg x 5
Glute/Ham Raise
BW x 10
BW x 10
BW x 10
Dumbell Shoulder Press (standing)
20kg x 10
20kg x 10
20kg x 10
Low Incline Dumbell Press
50kg x 5
50kg x 5
50kg x 5
Seated Row
69kg x 10
69kg x 10
69kg x 10
Abdominal Machine
55kg x 10
55kg x 10
55kg x 10
[quote]mezzie wrote:
[/quote]
Nice lift on the snatch. I vote for less greens on the bar and more blues/reds!
[quote]Dr. Manhattan wrote:
[quote]mezzie wrote:
[/quote]
Nice lift on the snatch. I vote for less greens on the bar and more blues/reds! [/quote]
Haha that would require removing bumpers to change the weights. Reds and blues are too heavy for my pathetically weak frame to handle 
[quote]mezzie wrote:
Haha that would require removing bumpers to change the weights. Reds and blues are too heavy for my pathetically weak frame to handle :)[/quote]
Bah! Stacking a bar out with greens alone is for girls! Get in the habit of putting those bigger plates on… that’s what shows up in competition!
Keep up the technique work - its looking pretty solid!
[quote]Dr. Manhattan wrote:
Bah! Stacking a bar out with greens alone is for girls! Get in the habit of putting those bigger plates on… that’s what shows up in competition!
Keep up the technique work - its looking pretty solid![/quote]
Thanks for the technique comment. It’s a work in progress! 
To be honest, the gym I work out in is about 95% kids, aged 7-17. There are a single pair of reds and 2 pairs of blues, but almost noone ever uses them, and they’re buried under greens. There are plenty of yellows, but my warmup goes smoothly by going up in 10kg jumps, so I just add 5’s, strip 'em, then 10’s, then 5’s again, etc. There are stacks and stacks of greens in front of both platforms
I have 20’s and 15’s in my garage gym, which I use regularly:
Hey brahs,
Came back from the states last night.
Totaled 205, no competition PR
Snatched 95, snatch competition PR by 3kg
CJ 110, 5kg away from competition PR.
Lifted in 85kg at a BW of 80kg, took home Silver in the open division
Not too bad of a meet, but it’s mid cycle so we didn’t expect much.
Will have videos up soon
-Invictica
saturday -
snatchs
40x3x2
50x2x2
55x2x2
60x1x3
65x1x3
60x1
these guys felt sick today, light, fast, easy, only one that I swung and was out of position, rest were right there. Felt like I knew what I was doing.
PowerClean + Jerk
50x4+1
60x4+1
70x3+1x3
80x1+1x4
trying real hard for 94’s, not sure if I’ll make it, I’m still 2.5kg out from it. Not 100% on my openers, specially because I’m in a prep phase. I’m going to list 70/90, but I definitly think, as long as the 70 that I take in the back room is good, that I’ll move up to 72-73 and prolly will move the clean and jerk up to 95-96 as an opener, but ya never know.
January 11, 2010
Things were a bit shaky today. Left shoulder felt loose and I felt a bit dizzy, probably because the gym was about 90 degrees. It sure is different from my garage!
Planned to work up to openers:
Snatch
43x2
43x2
43x2
53x2
53x2
63x2
70x0 (blah)
70x1
70x1
78x1
Clean + Jerk
40x2
40x2
60x2
80x2
90x1
90x1
98x0 (missed jerk)
1/08/09
Lifting in Bmore with Dfreezy
Snatch:
-up to 76kg looking good, so I went for a PR
-82kg…missed 5times 
—every time I had it and it would fall forward, once I lost it back.
Front Squats:
-up to 108kg 2x5
quick stretch and go OUT to dinner.
I was pissed at how the Snatches went so I said “Fuck it I am going to Moorestown, NJ by myself”.
1/12/09
Lifting in NJ… oh yeah
Snatch:
-up to 70kg
–2reps missed 3rd
–1rep, missed 2nd, got the 3rd.
Coach said I was not going anywhere until I did 3reps.
–GOT ALL 3!
Snatch pulls (floor): (heavier than I had ever done them)
-80kg 3reps,
-90kg 3reps,
-95kg 2reps,
—keep the chest up
-100kg 2reps,
—more shrug
-100kg 2reps,
Front Squats:
-up to 110kg 2x3
–on the last set I could not finish the last rep.
Decline Abs:
12x3
Split Position Shoulder Press:
-up to 55kg 6reps
Stretch, Foam Roll, drive for 2+1/2 hours back to MD.
[quote]Dr. Manhattan wrote:
[quote]mezzie wrote:
…
Keep up the technique work - its looking pretty solid![/quote]
x2
there are some impressive numbers up here, i feel week by comparison, i have started doing the olympic lifts recently. im still fairly new to this game but hoping to improve.
This weekend i had a m/e front squat day and set a new pb of 315
Monday 11/01/2010
Power Clean
60kg x 5
80kg x 5
100kg x 5
110kg x 2
121kg x 1 (1kg PB whooopty fucking doo!)
125kg x miss (pussied out)
110kg x 2
110kg x 2
110kg x 2
Back Squat
140kg x 3
160kg x 3
160kg x 3
160kg x 3
140kg x 3
Straight Leg Push Downs
BW x failure
BW x failure
BW x failure
Glute/Ham Raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Push Ups
BW x 20
BW x 20
BW x 20
Tuesday 12/01/2009
AM
Bench Press
60kg x 10
100kg x 5
140kg x 5
155kg x 2
160kg x 2
165kg x 2
100kg x 10
80kg x 10
CG Pull Ups
BW x 6
BW x 5
BW x 5
BW x 5
Dumbell Press
45kg x 8
45kg x 8
45kg x 8
45kg x 8
Seated Row
70kg x 10
70kg x 10
70kg x 10
PM
20 min - BJJ - Rolling with my mate who’s a blue belt and getting absolutely raped.
[quote]dfreezy wrote:
Interesting approach moving up weight after three snatch misses in a row haha[/quote]
Ring rust 
Very good squats IrishMarc but I’m NOT A FAN of the new viewing angle…the CROTCHCAMERA is much better for checking DEPTH
Koing
09/01/10 Saturday session
dynamic warm ups
Back Squat
bar x 6
60 x 5
80 x 3
100 x 1
120 x 1
140 x 1
150 x 1
160 x 3, buried on the 4th rep tongue.gif had this crazy idea to do 160 x 6 x 6, failed HORRIBLY LOL
150 x 0, unracked it felt like a tonne, too heavy
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Legs feeling smashed already…going to be a punishing week
Ab work
11/01/10 : Snatch
dynamic warm ups
Snatch bar work
Snatch
40 x 3
50 x 3
70 x 2
80 x 3
90 x 3
95 x 2
100 x 3
100 x 2/3
100 x 1/3 : legs feeling tired
100 x 3/5 : 1,0,1,1,0 I’m not far off actually doing it for 5reps in a set! lol
Back Squat: Going to do the first 3 weeks the Russian Routine to give my squating some stucture and volume which I need
100 x 3
120 x 3
140 x 3
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
Crunches
15
15
15
Good Snatchs!
Koing
[quote]romanaz wrote:
trying real hard for 94’s, not sure if I’ll make it, I’m still 2.5kg out from it. [/quote]
YO! looks like your getting your diet on track keep it up.
1/13/09
Lifting in Moorestown NJ with THE coach.
I ate too much so I had food on my stomach when I started lifting. It wasn’t until the squats were over than the food moved down. I gotta time my eating better…
Clean & Jerks:
-up to 90kg
-missed the 1st,
—coach said: “Ala como up perro” meaning “Pull like a dog”
-got it easy, but then coach made me do a 2nd rep!
Clean Pulls:
-doing them heavier than I’ve ever done them.
-100kg 3reps,
-110kg 3reps,
-120kg 2x2
Back squats:
-up to 123kg (90%) 2x3
…took a short break
Chin ups:
5, 10, 5, 8, 6
T-bar Row:
-55lbs 10reps
-66lbs 10reps
-80lbs 8reps, 10reps
Dumbbell Row:
-50lbs 10x3
-55lbs 10
Hyperextension (back):
12x3
Decline abs:
+10lbs behind the head
-12x3
…drink milk and eat a little bit
Stretch out and DRIVE for 2:30hrs while eating some mo’
neo - It is, barely any carbs at this point, if I hit 50g a day, its a lot. Gotta hit under 30g for the REAL results. Either way, I’m really PUSHING for the 94’s.
tuesday -
snatch
40x2x2
50x2x2
55x2
60x1x5 [easy, very quick and light]
Clean and Jerk
60x2+2x2
70x2+2
80x1+1x3
Back Squats
60x3
80x2x2
100x1x3 [easy]
no bw, guy closing the place was pushing us out quick
thursday
Powersnatch + OHS + Press
40x2+2+2x3
Snatch
50x2x4
Powerclean + Split jerk
50x2+2x2
60x2+2x2
70x2+2x3
Back Squat
70x3
80x3x3
bw : here it is, 95.6kg. Its going to be close, any takers on me weighing in at 93.9?
That being said, even though its 2 days out now, this last week I added some acai berry detox and colon cleansing stuff, to help out. Now, I know this shit is mostly scams and shit, but a teammate and some coworkers have dropped some serious weight on it, and my dad bought some (and amazingly got it, but his meds interefer with it so I get to be a guinea pig), and I will say, I feel its been helping, since saturday I was @ 97.2 or so… its that, or this low carb is making me use the bathroom more then it usually does.
Goals : out total Mike Graber, a 56/62kg lifter who trains at FDU, which means I’m gunning for 180+
14/01/10 : Back Squat
Dynamic awrm ups
back squat
bar x 6
bar x 6
60 x 5
100 x 3
120 x 2
140 x 1
160 x 3 : felt like a lot more
160 x 3 ; better
160 x 3 ; better
160 x 3 ; 3rd rep a bit ugly
160 x 3 ; better
160 x 3 ; best set yet!
Booo, done!
Sucked that the gym shut early on Wednesday so I couldn’t train :(. Had to get squats in!
Koing
[quote]romanaz wrote:
neo - It is, barely any carbs at this point, if I hit 50g a day, its a lot. Gotta hit under 30g for the REAL results. Either way, I’m really PUSHING for the 94’s.
tuesday -
snatch
40x2x2
50x2x2
55x2
60x1x5 [easy, very quick and light]
Clean and Jerk
60x2+2x2
70x2+2
80x1+1x3
Back Squats
60x3
80x2x2
100x1x3 [easy]
no bw, guy closing the place was pushing us out quick
thursday
Powersnatch + OHS + Press
40x2+2+2x3
Snatch
50x2x4
Powerclean + Split jerk
50x2+2x2
60x2+2x2
70x2+2x3
Back Squat
70x3
80x3x3
bw : here it is, 95.6kg. Its going to be close, any takers on me weighing in at 93.9?
That being said, even though its 2 days out now, this last week I added some acai berry detox and colon cleansing stuff, to help out. Now, I know this shit is mostly scams and shit, but a teammate and some coworkers have dropped some serious weight on it, and my dad bought some (and amazingly got it, but his meds interefer with it so I get to be a guinea pig), and I will say, I feel its been helping, since saturday I was @ 97.2 or so… its that, or this low carb is making me use the bathroom more then it usually does.
Goals : out total Mike Graber, a 56/62kg lifter who trains at FDU, which means I’m gunning for 180+[/quote]
DO HIM!
Koing
Thursday 14/1/2010
Overhead Squats
20kg x 10
40kg x 10
40kg x 10
40kg x 10
Snatch Pulls
70kg x 5
80kg x 5
80kg x 5
80kg x 5
Power Cleans (straps)
80kg x 3
100kg x 3
100kg x 3
100kg x 3
Back Squats
150kg x 3
Called it a day because I felt like shit/wasn’t interested.
Friday 15/1/2010
Back Squats
70kg x 5
120kg x 5
160kg x 3
190kg x 2
200kg x 2
210kg x 1 (real grinder)
172.5kg x 5 (ugly as sin)
Squat Cleans (done with hook grip pretty much for the first time)
70kg x 3 (hang)
80kg x 3 (hang)
90kg x 3 (hang)
100kg x 3 (hang)
110kg x 2
120kg x 1,1,1
Bench Press
20kg x 10
60kg x 5
100kg x 5
140kg x 3 (paused)
170kg x 1 (paused)
180kg x miss
Dumbell Press (stability ball)
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
WG Pull Downs
60kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10
16/1/2010
Snatched 100kg today. I did it the Koing method:
95/x 95/x 95/x 95/x 100/1 I was shitting the bed so i went up in weight. Good times.
And i also FrSq 160 which is pretty fun. At my BkSq of 200kg I should be at 170kg FrSq but I’ve never been able to run with the russian ratios.
Good day at the office i’d say.
-chris