[quote]romanaz wrote:
thursday -
PowerSnatch + Snatch
40x1+1x3
50x1+1x3
60x1+1x3 [last snatch I didn’t extend all the way and cut the pull and thus missed it]
Snatch
60x1x4
PowerClean + Front Squat + Powerjerk, Clean + Jerk
50x1+1+1+1+1x3
60x1+1+1+1+1x2
70x1+1+1+1+1x2
75x1+0+1+1+1x5
Back Squat
70x3
100x2x3
110x1x2
70x5
bw was 95.0! So I’m still dieting down and I’m successfully at a 95kg training weight! So excite.[/quote]
Nice work dude. keep it up all the way to 85.
-chris
Saturday morning (this workout MURDERED ME)
PowerSnatch + Overhead Squat
40x3+2
50x3+2
57x2+2x3
Snatch
50x2
55x2
60x2
65x2x6 [breaking this down set by set]
1 - easy make, then shitty miss, jumped back to far, swung it, So i made it so 1,1x,1
2 - miss, then 1 make. Yelled @ by coach to squeeze off the floor.
3 - make, but I got under the bar faster then I threw it, so when I caught it in bottom, bar was STILL going up, almost missed, 2nd rep, that just happened, bar was going up as I was catching it, and I lost it, so I made it again.
4 - a true double, easy lifts.
5 - make, easy, slight miss.
6- true double, sloppy but decent
Snatch Pulls
70x4x3
77x3x3
85x3x3
Snatch Lift Offs
95x2x5
Front Squat
60x5
75x4x5
on set 4 of snatch’s, I lost some skin on my left hand, taped it up. Also, tore some nice new holes in my singlet, first day training w/ my competition singlet (being as my training one is murdered and might as well keep my skin bare). Didn’t matter though, I promptly ripped some spots open on the singlet and apparently cut myself without cutting the singlet, and bled a good bit under it. Fun times! bw was 95.5kg
First time Training at FDU
SC
60x2
70x2
80x2
90x1
100x1
100x1
100x1
100x0(Fukn A)
100x0(grr)
90x2
100x1
CP
100x3x3
110x3x3
Sn
60x1
60x0
60x0
60x1(cue:shoulders over bar)
60x1
60x1
Romanaz: I think we met? Im Rich the Highschool kid in maroon.
1/22/10
Training in Bmore with Dfreezy
Cleans:
-up to 80kg x2
Clean pulls:
-up to 115kg 2x2
—body position in the pulls was much better than in the cleans. I gotta re-start doing Pulls for warm-ups, or do a pull before the actual lift.
Jerks:
-up to 85kg 2x2
–hold the last jerk overhead while I make a 180degree turn.
Lunges: (holding the bar like a front squat)
-up to 60kg, step forward 5reps, step back 5reps
Push ups:
-elevated feet, for a total of 100reps
Stretch & GO HOME!
Can I play too, currently trying to learn the oly lifts, maybe competing in some very distant future. Today I did this
C&J, mostly power cleans tried to do full cleans on couple attempts
3x3x60
2x65
4x2x70
front squat
5x5x100
step up to a box
2x5x22
upright row
3x8
sit up
4x10x15
tomorrow is snatch day, maybe i should film some attempts and get help from here?
Warm up and bar work.
Clean and Jerk
40kg x 5
80kg x 3
100kg x 1, 1, 1
120kg x 1, 1
Back Squat
100kg x 5
140kg x 5
150kg x 3
180kg x 7 (+1 Rep PB)
200kg x 0 got buried was fucked after 180
Glute/Ham Sit Up
BW x 20
BW x 20
BW x 20
Glut/Ham Raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
[quote]NJ-Polska wrote:
First time Training at FDU
SC
60x2
70x2
80x2
90x1
100x1
100x1
100x1
100x0(Fukn A)
100x0(grr)
90x2
100x1
CP
100x3x3
110x3x3
Sn
60x1
60x0
60x0
60x1(cue:shoulders over bar)
60x1
60x1
Romanaz: I think we met? Im Rich the Highschool kid in maroon. [/quote]
I believe we did Rich. You looked good, you been training for a while now I assume? You’ve come to a great place to learn and grow more in the sport, and your lucky to have a teacher like Rito!
Back Squat 180 Kg x 7 (+1 rep PB) 25/1/2010
Holy cow IrishMarc, that’s one hell of a backsquat 180 for 7? I’d be happy for 1 rep at that weight lol what’s your bodyweight?
I’m a newbie here, but here’s my workout from yesterday, I’ll post todays later after I’ve actually done it lol
here it goes
Jan 25th 2010
short warm up with bar/dynamic stretching
overhead squat
38kg x5
43kg x5
45kg x4
47kg x3
50kg x2
52kg x2
overhead press
43kg x5
47kg x5
52kg x5
56kg x4
61kg x3
snatch work with bar and stretch
could have kept on adding weight to overhead press, but I was too lazy to switch to the 35lb plates (yeah, my plates are in pounds so I have to convert everything to kgs if the jumps in weight seem weird/inconsistent it’s because I’m rounding up or down) and decided to end it there. keeping the weight overhead in the OHS is challenging, but I think I’ll be able to do BW soon enough.
Just a little background on me. I started lifting the 21st of July 2008 (don’t you love keeping a log? lol) at a body weight of 66kg/145lb. Initially I lifted to get bigger for Rugby. My goal was simple, to add mass and increase my strength. I started off using the Stronglifts 5x5 and squatted 3 times a week and drinking lots of milk to add mass. By December 31st 2008 I got my body weight up to 73kg/161lb with a 105kg Squat. I would continue to add mass to both myself and my squat until the spring/summer, opting out of the school rugby team (that I had started lifting for in the first place) in favor of concentrating on my academics as it was my last year of high school and exams were coming up and I wanted to retain the scholarship I was awarded for university. I got my squat all the way up to 136kg x5x3 keeping my weight around 77kg, but I was unsatisfied with what I had accomplished. I fell off the lifting wagon for the first semester of university (fall '09) and decided to diet after the winter holidays ('09/'10) to get my weight back down to 72kg and start over, this time with the Olympic lifts to develop the explosiveness I was looking for rugby (the main reason I was dissatisfied with what I had accomplished was that I hadn’t really become more athletic so much as simply stronger, which doesn’t help you make tries per say, at least not at my weight/position of winger)
I work out at home and my bumper plates haven’t arrived yet (just ordered them, should be here in the next week or so), so I can’t actually snatch and c+j until they arrive, so until then it’s front squats/overhead squats and any other lifts I can think of that will cross over somewhat to the Oly Lifts. The place I’m getting my plates from is also the weightlifting club I will be training with, although they are far away so I will only be able to train with them once or twice a week at best, but it will be very beneficial for learning the lifts properly.
Anyway, that’s way more than I set out to write, so I’ll stop now since I’m not that interesting lol
26/1
power snatch
3x3x40
6x3x45
ghr
4x8
chin ups
6Xbw, 2x3x15k, 6xBw
push press
2x4x50k
and ab training
receiving the bar overhead on the snatch is quite hard
Tuesday 26/1/2010
AM
Bench Press
60kg x 10
100kg x 5
140kg x 5
160kg x 4
170kg x 2
135kg x 8
CG Pull Ups
BW x 8
BW x 5
BW x 3.5
BW x 2.5
Incline Dumbell Press
40kg x 10
32.5kg x 10
32.5kg x 10
Chest Supported Dumbell Row
20kg x 10
20kg x 10
20kg x 10
WG Pull Downs
50kg x 10
50kg x 10
50kg x 10
Standing EZ Curls (big biceps big a builder snatch scientific fact!)
30kg x 10
40kg x 10
50kg x 3
40kg x 8
PM
Bar Work
Squat Snatch
40kg x 5
50kg x 3
50kg x 3
60kg x 2
70kg x 1 (power clean), 1 (lost it forward didn’t finish pull), 1 (caught in a half squat and rid down)
Cleans
70kg x 3
80kg x 3
90kg x 3
100kg x 2
110kg x 1
Back Squat
20kg x 5
70kg x 3
120kg x 3
160kg x 2
180kg x 2
190kg x 1
150kg x 2
150kg x 2
150kg x 2
150kg x 2
150kg x 2
[quote]jak3_dude wrote:
Holy cow IrishMarc, that’s one hell of a backsquat 180 for 7? I’d be happy for 1 rep at that weight lol what’s your bodyweight?
[/quote]
Thanks lad, I’m currently floating around 102kg.
yeah, wow, you’re quite a bit bigger than my measly 72kg haha
Tuesday Jan 26th 2010
Front Squat
70kg x5
75kg x5
79kg x5
83kg x2
88kg x2
93kg x0
very disappointed, bar felt light, but for some reason (I’m guessing fatigue, still getting back into it I guess my body is still not used to it again) I couldn’t get 93kg even after 4 attempts, couldn’t keep form which caused me to drop bar forward. It was supposed to be 79 for 4 and 83 for 3 but I forgot and went to 5 on 79 and compensated by doing one less rep of 83
High bar raise (don’t know what to call it really)
61kg x2
66kg x2
70kg x2
75kg x2
79kg x4
pretty easy and straightforward, was surprised how light 61kg was after trying to squat 93 so many times haha. was feeling good so I pumped out an extra 2 reps on the last set to compensate for my failure on the front squat
Clean and Jerk
bar x10
Stretch
Overall a good workout but that 93kg is gonna bug me until Thursdays session >_< Now that I think of it, I let the pinching of the skin from the bar against my neck really bother me…ugh…
Thursday
PowerClean + PowerJerk + Overhead Squat w/ Jerk Grip
50x2+2+2x2 [got yelled @ by nick, apparently its 2 cleans, then 2 jerks, then 2 squats, not 1 clean and jerk, then another clean and jerk, then the squats. Oops.]
60x2+2+2x2
70x2+2+2x5
Clean + Jerk
60x2+2
70x2+2
82.5x2+1x5
Clean Pull
85x3x3
95x3x3
105x2x3
Clean Lift Off
115x2x5
Front Squat
70x5
90x4x4 [oh my god]
70x5 [sat in the bottom for a few seconds, stretching]
bw was 95.6, eh. Decent day, my thighs are DESTROYED (aka bleeding and scabbing).
new PB
Jerk from Rack 125kg with ease. going to go for 130 next session.
Wednesday
27/1/2010
Power Snatch
Bar Work
40kg x 8
50kg 3 x 3
60kg x 3
70kg x 1
72.5kg x 1
75kg x 1
77.5kg x fail
60kg x 2
60kg x 2
60kg x 2
Power Clean and Jerk
60kg x 5
70kg x 3
80kg x 3
90kg x 2
95kg x 1
97.5kg x 1
80kg x 2
80kg x 2
Back Squat
120kg x 3
160kg x 2
170kg x 1
120kg x 3
120kg x 3
20/01/10
Dynamic warm ups
Push Press off rack
bar x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
90 x 3
90 x 3
90 x 3
Back Squat
110 x 4
140 x 1
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
Crunches: 15reps x 3sets
22/01/10 back squat
dynamic warm ups
back squat
bar x 6
bar x 6
60 x 5
100 x 3
140 x 1
160 x 5reps
160 x 5reps
160 x 5reps
160 x 5reps
160 x 5reps
160 x 5reps
Punishing but felt good
Snatch Pull : plastic bar set across 2 squat racks to gauge the height of the pull
60 x 3
80 x 3
100 x 3
110 x 3
120 x 3
130 x 3
130 x 3
135 x 3
135 x 3
Snatch Pulls felt good! Definitely going to work hard on my pulls. Going to smash on with the Clean pulls
Crunches: 15reps x 3sets
clean%jerk
2x3x50
2x60
6x2x70
back squat
6x100
6x120
3x4x130, easy
upright row
3x6
hanging leg raise
3x8
i´ve noticed that jerks need alot more courage than any other movement
January 27th 2010
Stretch
Overhead squat
43kg x5
47kg x4
50kg x3
52kg x2
54kg x2
56kg x2 (workout was supposed to end here but I was feeling good)
59kg x2
61kg x1
felt good about this, I don’t think 61kg is my max, just tired from getting bar up from ground every set, really happy.
Overhead Press
52kg x5
56kg x4
61kg x3
66kg x1
66kg x2
68kg x1
68kg x1
I knew I could have gotten 66kg for two reps, but for w/e reason I couldn’t do it the first time, I bet if I had I could have done one set for 68kg for two reps no problem…oh well, always next workout
Back Squat
70kg x2
79kg x2
88kg x2
97kg x2
106kg x2
everything felt light, but I decided I should do some heavier squat work so that my front squats feel light tomorrow and I don’t drop the bar at a measly 93kg again like yesterday…
Back squats did me in though, I was too tired to do any Snatch bar work…don’t know if you can really consider this an Oly workout
Stretch+Shower+Protein Shake
Thursday AM Session
Bar Work.
Squat Clean
50kg x 5
70kg 2x3
100kg 2x2
110kg x 1
120kg x 1
130kg x 1
140kg x fail (shat out on the pull trying to muscle it up going to be spending a LOT of time trying to get myself to keep my arms loose in the pull).
Back Squat
70kg x 5
120kg x 5
160kg x 3
170kg x 1
180kg x 1
190kg x 1
195kg x 1
200kg x 1
160kg x 2
160kg x 2
160kg x 2
Will post later with my PM session (snatch and front squat).