Thursday 28/1/2010
Snatch
Bar Work
40kg x 3
40kg (10 second hold in bottom position) 2x3
50kg 3x3 (mostly power snatches shoulders are seriously immobile)
60kg 3x2 (power snatch)
60kg 5x2 (hang power snatch)
60kg x 2 (power snatch rid down and held at bottom for 5 seconds)
Front Squat
60kg x 4
80kg x 3
110 x 1,1 (first one was forward as hell)
130 x 1,1
135 x 1,1
140 x 1
145 x 1
150 x 1
155 x 1 (top set)
130 x 2
130 x 2
130 x 2
I vow to match IrishMarc’s front and back squat!
Training with Rito at the HS
PC
60 2x2
70 2x2
80 2x2
90 2
90 miss
90 miss
90 miss
90 3x2
CP too knee
90 3
95 3
100 3
105 5x3
FS
60 5
80 3
100 2
100 8(singles)
Supermans
January 28th 2009
Front Squat
79kg x5
84kg x2
88kg x2
93kg x2
95kg x1
97kg x1 (rounded back, but made it up)
100kg x0
not bad, got the 93kg I missed last session and went beyond it, I think the back squats last session helped my body “remember” how to lift the heavier weight
High Bar Raise
70kg x2 (nipple height)
75kg x2 (nipple height)
79kg x2 (nipple height)
83kg four reps, but only to bottom of sternum
Deadlift
88kg x1
93kg x1
102kg x1
111kg x1
120kg x1
129kg x1 (all pronated grip up to here)
136kg x1 (mixed grip)
136kg x1 (mixed grip)
61kg x5
Wasn’t going to originally do this lift today but thought “aww, what the heck” 136kg is all the weights I currently have until my bumper plates arrive, then we can have some fun.
No bar work today, probably none tomorrow either. Going to hold off until I can get to the gym and have my first Oly Lifting class/training session with my coach next week, I’m pumped.
Stretch+Shower+Protein Shake
[quote]romanaz wrote:
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![/quote]
Doing the OLifts for just over two months now. About a year in the gym before that. Had a nasty shoulder injury/Surgery last year so progress was slow for a while, finaly starting to go from shit too suck.
Yes i am =)
power snatch
2x2x40
3x2x45
6x2x50
back squat
4x120
2x130
2x140
2x145
chin up
3x6
sit up
2x12x15
catched those snatches a little bit lower than last session
Friday 29/01/2009
(PM)
Cleans
60kg 3x3 (power clean from hip and jerk)
80kg 2x3 (power clean from hip and jerk)
90kg x 3 (power clean from hip/squat clean and jerk)
100kg x 3 (hang clean)
110kg x 2
120kg x 1
125kg x fail (didn’t finish pull)
100kg x 2
100kg x 2
100kg x 2
Back Squats
70kg x 6
120kg x 5
140kg x 3
150kg x 3
160kg x 2
170kg x 2
180kg x 1
190kg x 1
201kg x 1
164kg x 2
164kg x 2
164kg x 2
164kg x 2
Made a power clean PR: 110kg
Jan 29 2010 (my b-day!)
tried to do overhead squats, but my shoulders are killing me, so I settled for
Back Squat
93kg x2
102kg x2
111kg x2
120kg x2
Shower+Protein Shake
Saturday 30/1/2009 (PM session/14:00)
Back Squats
70kg x 6
120kg x 5
140kg x 3
150kg x 3
160kg x 3
170kg x 2
180kg x 2
190kg x 1
205kg x 1
170kg x 2
170kg x 2
170kg x 2
170kg x 2
170kg x 2
Bench Press
80kg x 3
100kg x 2
150kg x 1
170kg x 1
So lowerbody is adjusting pretty well to 6 days consecutive lifting but my upperbody feels like shit strength is still there but it feels as if its about to fall to pieces. Will be interesting to see how next week goes hopefully 215-220kg back squat for a PB.
Gonna work on clean technique and shoulder mobility for the most part don’t feel like my technique is sound enough just yet to be maxing every day.
clean and jerk
2x2x60
2x65
2x70
3x2x75k
chin up
3xbw
1x15
1x20
1x25
1x30 PR!
leg raises lying flat
2x12
lunges with db
2x5x30
man olylifts are fun!!!
Local meet today. Went 110/115x/115 in the snatch. Started lighter to make sure I hit one, and I should’ve had the second one. Hit 117 in training last week, so no snatch PB but at least I hit one in competition.
Went 143/145/152 in the clean and jerk for a 2kg PB. Clean and jerks were solid, know I’m capable of more. All in all a 267 total, so I’m pretty sure I just punched my ticket for western canadians and nationals.
The 143’s not in the video. Also the battery in the camera died right at the end, so I think it missed one or two little stutter steps on the last jerk.
Damn! Its been a week since I poke my head around here… that ain’t right 
@Irishmarc that looks interestingly hard… I will keep an eye on your squatting.
Anywho I started a new program from the coach in NJ here is what it has been like:
1/25/10
HighHang Snatch:
Up to:
-60kg 2x4, then down to 50kg 3reps
Snatch Pulls:
Up to:
-85kg 3x3
Front Squat:
Up to:
-100kg 2x4
Other stuff…
1/27/10
Clean off Boxes:
-UP to:
-80kg 2x4
Clean Pulls:
Up to:
-110kg 3x3
Back Squat:
Up to:
-120kg 2x3
Other quick stuff…
1/29/10
Overhead Squat:
Up to:
-50kg 3x3
Snatch Balance:
Up to:
-55kg 2x4
Jerk Behind the Neck
Up to:
-75kg 2x4
RDL:
Up to:
-100kg 3x3
Pushups and Chin Ups:
GO HOME!
…All I have to say is that my center and upper back has been sore since Monday and it is a giant KNOT!
[quote]TheJonty wrote:
Local meet today. Went 110/115x/115 in the snatch. Started lighter to make sure I hit one, and I should’ve had the second one. Hit 117 in training last week, so no snatch PB but at least I hit one in competition.
Went 143/145/152 in the clean and jerk for a 2kg PB. Clean and jerks were solid, know I’m capable of more. All in all a 267 total, so I’m pretty sure I just punched my ticket for western canadians and nationals.
The 143’s not in the video. Also the battery in the camera died right at the end, so I think it missed one or two little stutter steps on the last jerk.
Nice lifting man. I ended up showing up last minute and your CJ’s were the only ones that I saw. Very solid and hope to see you in comps soon.
Sat. Training At FDU
P Sn
40x2
45x2
50x2
Sn
60x2
65x2
70x1
75x1
(a Fuckload of missed lifts)
60x2
65x1
70x1
75x1
Sn Pulls of Blocks
90x3
100x3
90x3x3
Back Squats(Lbs)
135x5
185x5
225x5
275x1
275x1
225x5x5
[quote]TheJonty wrote:
Local meet today. Went 110/115x/115 in the snatch. Started lighter to make sure I hit one, and I should’ve had the second one. Hit 117 in training last week, so no snatch PB but at least I hit one in competition.
Went 143/145/152 in the clean and jerk for a 2kg PB. Clean and jerks were solid, know I’m capable of more. All in all a 267 total, so I’m pretty sure I just punched my ticket for western canadians and nationals.
The 143’s not in the video. Also the battery in the camera died right at the end, so I think it missed one or two little stutter steps on the last jerk.
Good work dude. I’ll have to come say hi to you at Westerns. I’ll be lifting in 77. What club do you train with?
Thursday :
Powersnatch + Press from Shoulders + OHS
40x2+3+2x3
Snatch off Blocks (easily my least favorite movement)
50x2
55x2
60x2x2
68x0,0
60x1
65x0,1
70x0,0x2
60x2
65x0,0x2
60x1
Snatch Pull from blocks
75x3
Snatch Lift off
85x3
95x2x3
Back Squat
70x5
90x3
110x3x6
bw was 95.8kg
I was supposed to double 75 off the blocks. Mind was so out of it, I was pulling 68-70 and the 75kg pulls up to my neck, its just getting under it, idk. Fuck.
Saturday :
PowerSnatch from Hang
45x3
55x2
65x2x3 [missed both 2nd set]
PowerClean + PowerJerk + Overhead Squat Jerk Grip
40x2+2+2x2
50x2+2+2x2
60x2+2+2x2
75x2+2+2x5 [holy fuck, those squats SUCKED]
PowerClean
80x2x5 [sick lifts]
GoodMornings
50x4x4
bw was 95.4kg
Got one more day on this micro and next micro will bury me to hell and back with BOTH volume and intensity, going to 110% almost.
[quote]IrishMarc wrote:
Here is a chat showing back squat over the last 6 days will be doing this every week for the duration that I am squatting 6x a week to see how it progresses over time. [/quote]
Let us know how you go!
27/01/10
dynamic warm ups
Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
Power Snatch
80 x 1
90 x 1
100 x 1
105 x 0
105 x 1 : +1kg PB
110 x 0
110 x 1 full snatch, broke parallel but not deep
Snatch
120 x 0
120 x 0
120 x 0
Back Squat
100 x 2
140 x 1
160 x 2reps x 6sets : easy
Clean Pulls
80 x 3
100 x 3
120 x 3
140 x 3
160 x 3
160 x 3
160 x 3
160 x 3
DL
180 x 2/3 got the 3rd a few inches off the floor
Crunches
15 reps x 3sets
29/01/10 back squat fun fun fun
dynamic warm ups
bar x 6
bar x 6
60 x 5
100 x 3
140 x 1
161 x 6rep
161 x 6rep
161 x 6rep
161 x 6rep
161 x 6rep
161 x 6rep
Sweet! I think the tough part is over now, now pyramiding down on the Russian cycle
Pull ups x 12reps
Barbell bicep curls x 8reps right hand, 8reps left hand x 3sets
Dips x 15reps x 3sets : 5reps and 10 negatives LOL
DB hammer curls 10kg x failure; 6kg x failure
31/01/10
woke up and chest and tri’s were BURNING LOL
strongman training
dynamic warm ups
medley : 1:24.5s
medley : 1:23.5s biggrin.gif
medley : 1:25.xs
over head shot x 4throws
25m sprint
gym
dynamic warm ups
back squat
bar x 6
bar x 6
60k x 5reps
100 x 3reps
140 x 1rep
160 x 2reps
160 x 2reps
160 x 2reps
160 x 2reps
160 x 4reps
160 x 2reps
DeadLift
80 x 2reps
100 x 2reps
120 x 1rep
140 x 1rep
160 x 1rep
180 x 1
201 x 0 didn’t move off the floor
201 x 0 didn’t move off the floor
A lot of training!
Koing
[quote]TheJonty wrote:
Local meet today. Went 110/115x/115 in the snatch. Started lighter to make sure I hit one, and I should’ve had the second one. Hit 117 in training last week, so no snatch PB but at least I hit one in competition.
Went 143/145/152 in the clean and jerk for a 2kg PB. Clean and jerks were solid, know I’m capable of more. All in all a 267 total, so I’m pretty sure I just punched my ticket for western canadians and nationals.
The 143’s not in the video. Also the battery in the camera died right at the end, so I think it missed one or two little stutter steps on the last jerk.
Very good lifting man! Sharp all around!
Koing
