Friday 5/3/2010
Cleans
60kg 2x5 (Power Clean)
90kg 2x3 (Power Clean)
100kg 2x3(Power Clean)
110kg 6x1
115kg 6x1
120kg x 0,0 :
110kg x 0 
Back Squat
90kg x 5
110kg x 5
140kg x 3
160kg x 2
170kg x 2
185kg x 2
205kg x 2 (+1 rep PB)
180kg 6x2
Power Snatch to Overhead Squat x 3
60kg 4x3
70kg 2x3
Chips and Home!
1 million snatch misses follow by loads of dumps front squatting all in all good work out sore as hell legs to neck
Saturday 6/3/2010
Power Cleans
60kg x 10
90kg 5x3
Back Squats
130kg x 3
150kg x 3
160kg x 2
180kg x 1
190kg x 1
200kg x 1
Bench Press
70kg x 10
110kg x 5
110kg x 5
110kg x 5
Seated Row
70kg x 10
70kg x 10
70kg x 10
Bicep Curls (nautilus)
20kg x 10
20kg x 10
20kg x 10
Friday -
Day before Arnolds -
In the training room inthe back I did some nice little lifting
PowerSnatch + OHS
40x2+2
45x2+2
50x2+2x2
55x2x3 [some were snatches, just to get in shape]
PowerClean and Split Jerks
50x2+2
60x2+2
70x2+2x4
Back Squats
75x3x4
bw was 93.8 after training.
Ate went to the expo, watched Dan’s session, he did good, 115/145 as a 94 lifter.
Saturday…
THE ARNOLDS.
First off, I have to say, amazing venue, tons of spectators, great energy, great vibe. Loved the atmosphere.
Weighed in at 93.1kg, right where I had expected.
Snatch warmups
PowerSnatch + OHS
40x2+2
45x2+2
50x2+2
Snatchs
50x2
55x2
60x2
65x1x2
70x1x2
Attempt 1 :
73kg - smoked it, tad nervous, so I powersnatched it I guess thats a PR?
Attempt 2 :
78kg - smoked it! full squat snatch! 3kilo PR for squat snatch!
Attempt 3 :
81kg - easy pull, felt light, miss placed it.
Best - 78kg.
Clean and Jerk Warmups
50x2+2
60x2+2
70x2+2x2
80x1+1x2
90x1+1 [like 20 seconds later I was called for my opener, so I raised it to rest]
1st Attempt
97kg - Smoked it, I’d call it a powerclean, easy jerk.
2nd Attempt
102kg - light off the floor, crashed on me, no lift.
3rd Attempt
102kg - followed myself, caught better in bottom but my mind went. no lift.
Best - 97kg
Total - 175kg… 5kg Pr total in competition, so it was a good day overall, 3kg pr snatch and decent clean and jerks. I got video capture of the webcast video going up on youtube, no sound but its good.
Overall, very good day, very exciting place to lift, amazing atmosphere. Loved that there was a good 200+ people spectating my session and all the sessions. Saw PB Andy and someone from ironmass and Keith. It was good to see all you guys.
congrats on the pr:s! second clean on 102k was really close to sucsess