-[]------[]- Olympic Lift Numbers/Log 2 -[]------[]-

Training Powerlifting
1001

08/02/10 : 4x4 @ 90%

Dynamic warm ups

Back Squat
bar x 6
bar x 6
60 x 5
110 x 3
151 x 1
171 x 1

181 x 4 : heavy but okay
181 x 4 : heavy, bro didn’t think I could do the 4th rep
181 x 3 : buried on the 4th rep, gash! First time I’ve failed on this cycle :frowning:
181 x 1 : ugly, didn’t take much recovery. Decided if I fail a rep I’ll get the total volume in
181 x 4 : back stronger! Nailed it!

Pull ups
11reps
5reps

Chin ups
5reps

As you can see my AWESOME stamina…

Crunches x 15reps x 2sets
Decline sit ups x 10

1002
1003

Monday 8/2/2010

Squat Clean

50kg 2x5
70kg x 5
90kg x 2x3
110kg x miss (fell out of my grip in 2nd pull no chalk),1,1
115kg x 1
120kg x 1
125 x miss, miss, miss
130kg x miss (tryed the koing method must ony work on snatch.)
110 x 1,1
70kg x 2x5

Back Squat

bar x 5
70kg x 5
120kg x 3
170kg x 1 (fucking horrible rep)
190kg x miss… wtf.

Didn’t bother with any drop sets I think I’m developing tendonitis in my knees. Going to drop squat frequency to 3x a week with the same protocols and introduce an extra session every 3 weeks see how that goes.

Floor Press (Pick me up exercise FTW).

100kg x 5 (last one paused)
140kg x 5 (last one paused)
150kg x 3 (last one paused)
160kg x 1
170kg x 1

1004

[quote]Koing wrote:

Morgan’s Man Tasche could give Anatoli Pisarenko a run for his money.

1005

Tuesday 8/2/2010

Token session

Back Squats (done on the ladies bar because I was too lazy to switch, Shakkey!)

65kg x 5
115kg x 3
155kg x 2
185kg x 1
200kg x 1

1006

Tuesday - Comp Day

PowerSnatch + OHS
40x3+0
50x2+2

Snatch
55x2
60x2x2
65x1x2
70x0,1
70x1
75x0,0
70x0,1
75x0,0
77x0,0

Best : 70

Clean and Jerk

50x2+2
60x2+1,1+2
70x1+1
77x1+1
82x1+1
87x1+1
92x1+1
97x1+1 [overall PR by 1kg, training PR by 4.5kg]
102x0,0 [racked clean on first, and it crushed me and I dropped it, kind of like how Ilya Ilin did with his attempts @ 232.5kg a while back, and second attempt I barely racked it, and it rolled forward and I lost it. ]

got one PR out of it, but fuck was that bad… I was throwing 77 SO high, and was catching it so low, that I kept dropping it, it felt like I was just floating down into the bottom. Felt Lazy. Fuck!

Clean and jerks went ok, 97 was a tough clean but easy jerk, and I’ve never have racked a weight and not stood up with it… fucking hell!!!

also bodyweight was 94.9kg

1007

Hang Clean
40kg, 5 sets of varying reps, w/e my coach felt satisfied with really

I’m still not aggressive enough, so despite weight being really light, I have a LOT of technique work to do.

Back Squat
70kg x 8 reps x 5 sets

had to relearn because I had been doing low back up until now and now have to do high bar, still going way too low into my squats apparently, my coach told me to practice not breaking parallel, just making it to parallel instead until I get a feel for how low/high I’m going lol

Back Extensions
10reps x 3sets

rockers (like a rolling v-sit, if you can imagine)
2 set of 20 reps

1008

clean and jerk
2x2x50
2x60
2x70
1x75
5x1x80

front squat
4x80
2x90
2x110
3x120, this is a pr

good mornings
2x6x70

back, traps and abs for extra work

1009

[quote]IrishMarc wrote:
Monday 8/2/2010

Squat Clean

50kg 2x5
70kg x 5
90kg x 2x3
110kg x miss (fell out of my grip in 2nd pull no chalk),1,1
115kg x 1
120kg x 1
125 x miss, miss, miss
130kg x miss (tryed the koing method must ony work on snatch.)
110 x 1,1
70kg x 2x5

Back Squat

bar x 5
70kg x 5
120kg x 3
170kg x 1 (fucking horrible rep)
190kg x miss… wtf.

Didn’t bother with any drop sets I think I’m developing tendonitis in my knees. Going to drop squat frequency to 3x a week with the same protocols and introduce an extra session every 3 weeks see how that goes.

Floor Press (Pick me up exercise FTW).

100kg x 5 (last one paused)
140kg x 5 (last one paused)
150kg x 3 (last one paused)
160kg x 1
170kg x 1 [/quote]

DUDE how the f0ck did you miss 125 3x and 130?! You are MUCH better then that!

You need to learn to not obsess over weights you miss and just go up. I DO EXACTLY the same as you…get completely focused on some bs 110 and try it a few times…but NOT ANYMORE. If I miss it I’ll go up. No biggie. You probably would have had 130 had you only failed 125 once.

Were you feeling weak that day? Missing 190 with a 215 1RM is telling of something wrong. Also making 170 horrible is not ideal either! But saying that my first set at anything with 171+ is always worse then the 2nd set.

Koing

1010

[quote]Koing wrote:

[quote]IrishMarc wrote:
Monday 8/2/2010

Squat Clean

50kg 2x5
70kg x 5
90kg x 2x3
110kg x miss (fell out of my grip in 2nd pull no chalk),1,1
115kg x 1
120kg x 1
125 x miss, miss, miss
130kg x miss (tryed the koing method must ony work on snatch.)
110 x 1,1
70kg x 2x5

Back Squat

bar x 5
70kg x 5
120kg x 3
170kg x 1 (fucking horrible rep)
190kg x miss… wtf.

Didn’t bother with any drop sets I think I’m developing tendonitis in my knees. Going to drop squat frequency to 3x a week with the same protocols and introduce an extra session every 3 weeks see how that goes.

Floor Press (Pick me up exercise FTW).

100kg x 5 (last one paused)
140kg x 5 (last one paused)
150kg x 3 (last one paused)
160kg x 1
170kg x 1 [/quote]

DUDE how the f0ck did you miss 125 3x and 130?! You are MUCH better then that!

You need to learn to not obsess over weights you miss and just go up. I DO EXACTLY the same as you…get completely focused on some bs 110 and try it a few times…but NOT ANYMORE. If I miss it I’ll go up. No biggie. You probably would have had 130 had you only failed 125 once.

Were you feeling weak that day? Missing 190 with a 215 1RM is telling of something wrong. Also making 170 horrible is not ideal either! But saying that my first set at anything with 171+ is always worse then the 2nd set.

Koing[/quote]

I know this I got some fucking mental block at the minute for my clean just being a fucking gay need to just fucking rip it! I was feeling like shit that day but that’s no reason to miss a weight I really should power clean pretty easily.

Anyhoo not too bad today felt a lot better.

220kg Back Squat (+5kg PB) - YouTube (TWISTY and ugly but fuck it, lol BIG PB! fucking stoked!)

Wednesday 10/2/2010 (PM)

Clean from Hip-Clean from hang - clean from floor

60kg x 2
70kg x 1
80kg x 1

Power Clean

80kg 3x3
90kg 2x3
100kg 2x2
110kg 1x1
115kg 1x1
92.5kg 3x2

Power Clean from blocks (below the knee)

92.5kg 2x2
100kg 3x2
80kg 1x2

Back Squat

80kg x 3
130kg x 3
160kg x 2
180kg x 1
210kg x 1
220kg x 1 (+5kg PB)
180kg x 2
180kg x 1
160kg x 2
130kg x 5

1011

10/02/10 max out

dynamic warm ups
snatch bar work
snatch
40 x 2
50 x 2
60 x 1
70 x 0
70 x 1
80 x 1
90 x 1
100 x 0
110 x 1
120 x 0, not bad
120 x 0; very close, closest attempt in training, had it but it was moving backwards slowly, bar touched my arm on the way back!

C&J
bar work
50 x 2
70 x 1
90 x 1
110 x 1
130 x 1
140 x 0 failed clean, let it go away and loop in and push me back, gash
140 x 0 failed jerk, got the bar locked to arms length, just in fnront
140 x 0 failed jerk

rack jerk
140 x 0
140 x 0
140 x 0

back squat
100 x 1
141 x 1

161 x 2
161 x 2
161 x 2
161 x 2
161 x 2
161 x 2

Crunches
12reps x 3sets

going to find down next week, possibly do 95% x 3reps x 3sets on back squats on friday, I’ll see how I am, light on Saturday to 90/120
monday 100/120
wednesday 100/120

then rest up for next saturday.

I should lift well being stronger and fresher.

Koing

1012

power snatch+overhead squat
2x2/2x40
2x2/2x45

power snatch
5x2x50
I am being a big wussy and am not squatting down to receive the bar

clean pull
2x120
3x2x130

these were actually suprising, managed to do with form not just clean grip dls

step ups to high box
2x5x22

jumps starting from sitting position
3x3

push press
3x4x60

Irishmarc your squat goes up like a rocket!

1013

[quote]IrishMarc wrote:

[quote]Neospartan wrote:

[quote]Avocado wrote:

[quote]Invictica wrote:

[quote]Avocado wrote:
… While you do that im gonna start doing cross fit and maybe get a season or two of the gilmore girls in.

-chris
[/quote]

pimp strong[/quote]

haha missed that Cross fit and Gilmore girls Gaydar just started preliminary bleeps. [/quote]

Yeah I’m really excited about my “fran” time getting better but I have a really hard time keeping my sequined cowboy hat on through the whole “workout.” I think if i get one of those little whistles on a strap that’ll keep keep the bar from knocking it off. The shit thing is that it’ll be hard to find a whistle that matches my 10 pound pink bumper plates. Crossfit is hard stuff but almost done season4 of Gmore grrls. Thinking of downloading some old school Oprah for when GG’s is done. I love that Pre-KFC O.

-chris

1014

Power Snatch From Low Blocks

50kg 3x3
60kg 2x3
65kg x 3
70kg x 2
75kg x 1,1
80kg x 1,1
85kg x whole bunch of misses tryed to squat snatch it and kept loosing it forward.
70kg x 1,1,1

Back Squat

70kg x 5
120kg x 3
140kg x 2
150kg x 2
160kg x 1
170kg x 1
180kg x 1

1015

Feb 10th 2010

Tall Snatches(starting on balls of foot/toes)
empty barx5repsx6sets

Snatches
empty barx5repsx4sets

stretch+cool down+protein shake

Feb 11th 2010

Snatches
Empty Barx5repsx4sets

Tall Snatches
Empty Barx5repsx5sets

Back Squat
just messing around with weights for 1 rep, got up to 139kg missed it after letting my mind wander at the bottom and curled my back, called it a night

cool down+stretch+protein shake

1016

clean and jerk
a lot of warm up
2x60
2x70k
2x1x80
1x83,5
1x85

100 kilos is mine before the spring starts

power snatch+overhead squat
4x2/2x40

back squat
5x6x120

and ab work too

power snatch+overhead squat is going a little bit better every time, got tips from the oldtimers in the gym today

1017

Friday 12/10/2010 (pm)

Power Clean (low blocks)

60kg 3x3
80kg 3x3
90kg 2x3
100kg 2x2
105kg x 2
110kg x 2

Squat Clean (low blocks)

115kg x 2
120kg x 2 (+ one with a push press in video)
125kg x 1
130kg x 1
132.5kg x miss (not dropping fast enough).

Back Squat

60kg x 6
100kg x 3
130kg x 3
140kg x 3
150kg x 2
160kg x 1
180kg x 1
200kg x 1
150kg x 2
150kg x 1 (fucked!)

Beer and Pizza PWO.

Hungover squats tomorrow ftw.

1018

power snatch+overhead squat
3x2/2x40

power snatch
7x2x45

20 reps on the snatch today, couple really sharp reps in there too

snatch balance
3x3x30

uprightrow ezbar
4x10x20

managed to catch few reps pretty low today, good

1019

Saturday morning

PowerSnatch + OH Press + OHS
40x2+3+3x5

PowerClean
50x3
60x3
70x3
75x2x2
85x2x4 [easy for the most part. ties PR]

Snatch Pulls off blocks
70x3
80x3x2
90x2x3

Snatch Liff Off
100x4x3

Press from squat snatch position
20x5
30x6x3

hypers
10x5x2

bw was 94.4kg. PowerCleans went well today and pulls felt good.

1020

More Snatch work with my coach today. Technique is starting to sink in. Easing into clean and jerk technique. Should start a more concrete workout schedule/plan soon.