22-10-12 Monday
Snatch: up to 72.5kg x 2, 77.5kg x 2, 82.5kg x 1, miss 85 twice, 70kg x 3
Clean and Jerk up to 90kg x 1, 100kg x 1, miss 105 twice, 90kg x 1/2
Front Squat up to 90kg x 3, 105kg x 3, 120kg x 1, miss 127.5, 100kg x 5
BTN Press up to 40kg x 8/3
24-10-12 Wednesday
Snatch up to 70kg x 2, 75kg x 2, 80kg x 1, 85kg miss twice
Clean and Jerk up to 80kg x 2, 90kg x 1, miss 100kg
Squat 110kg x 3, 120kg x 2, 125kg x 2, 110kg x 5
Good Morning 40kg x 10 /3
29-10-12 Monday
Snatch up to 77kg x 1 (miss second), 77.5kg x 1 (miss second), 80kg miss, 80kg x 1, 85kg x miss twice
Clean and Jerk up to 85kg x 2, 95kg x 1, 100kg x 1, miss 105kg twice
Front Squat up to 105kg x 3, 115kg x 2, 125kg x 1, 110kg x 3
BTN Press 45kg x 8 /3
31-10-12 Wednesday
Snatch up to 75kg x 2, miss 80kg twice
Clean and Jerk up to 85kg x 2, 95kg x 1
Snatch Pull 110kg x 3/3
02-11-12 Friday
Snatch up to 77kg x 2, 82kg miss twice, 70kg x 2/3
Clean and Jerk up to 95kg x 1/2 (jerk), 102kg x 1, 90kg x 1/2
Squat up to 120kg x 3, miss 135, 120 x 1, 130 x 1, 100 x 5
Good Morning 40kg x 8/3
03-11-12 Saturday
Power Clean and Press up to 70kg
Power Clean and Push Press up to 85kg
Pull Up 3x6 @ 10kg
Dip 3x6 @ 10kg
DB Row 3x8 @ 37.5kg
Curl 3x10 @ 18kg
05-11-12 Monday. Remember, remember…
Snatch up to 72.5kg x 2, 77.5kg x 2, 80kg x 1, miss 82 twice, 72.5kg x 2, 75kg x 2
Clean and Jerk up to 95kg x 1, 100kg x 1, miss 105 twice, miss 100, 80kg x 1
12-11-12
Trained Friday but can’t remember what I did. Not an exceptional day.
Monday:
Snatch up to 72x1, 77x1, 82x1, 85x1 (singles worked a lot better than doubles)
Clean and Jerk up to 85x2, 95x1, 100x1, 102x1, miss 107 twice, miss 100, 80x1/3
19-11-12
Monday
Snatch up to 75kg x 2
Clean and Jerk up to 90kg x 2
Back Squat up to 132kg x 2
21-11-12
Wednesday
Snatch up to 80kg x 1, miss 85kg twice
Clean and Jerk up to 95kg x 1, 100kg x 1
Front Squat up to 105kg x 3, 115kg x 2, 90kg x 5
Friday 23-11-12
Snatch up to 72kg, miss 80, 72kg x 1, 75kg x 1, 77kg x 1, miss 80kg twice, 75kg x 1
Clean and Jerk up to 90kg, 97kg x 1, miss 100kg, 90kg x 1
Squat up to 120kg x 2, 130kg x 1, 110kg x 5
Monday 26-11-12
Snatch up to 72kg x 1, 77kg x 1, 82kg x 1, 67kg x 1
Clean and Jerk up to 87kg x 1, 97kg x 1, 102kg x 1, miss 105 twice (jerk)
Front Squat 70kg x 3, 90kg x 3, 105kg x 3, 115kg x 2, 122kg x 1, 97kg x 5
Am now doing “The Cube Method” by Brandon Lilly. This is the first week, day 4 (Bodybuilding or accessory day) tomorrow.
I like it so far, just adjusting and figuring out how heavy I can go on some of the assistance…
Cube Rep Deadlift 11/1/13
Deadlift from 1" deficit (Standing on 10kg Bumper) x 10 @ 130kg, mixed grip/meant to do 8, pushed a little
Deadlift from 4" blocks 2x3 @ 150kg, hook grip
Squat 4x8 @ 75kg
GHR 5, 5, 6, 8
Back Raise 2x25
Cube Heavy Bench 9/1/13
Floor Press 5x2 @ 80kg
Bench Press 2x12 @ 60kg (Jokes, my bench sucks)
Pull Ups 2x10, 7
Press downs 25 @ 2 (machine setting), 20 @ 2, 20 @ 1, 25 @ 1
DB Shrugs 3x15 @ 15kg each (a friend gave me shit)
Military Press 20kg x 12, 30kg x 12, 2x5 @ 40kg , 3 @ 30kg
Cube Speed Squats 7/1/13
Squat 8x3 @ 85kg (easy)
Squat 1x2 @ 115kg (SUPPOSED to use reverse bands, but alas. Easy though)
Front Squat 5x5 (40/60/80x3)
DB Lunges 4x 10 (2x15/2x20)
GHR 8, 5, 6 (Meant to do 3x12, but FFS I thought my hamstrings would pop out)
KB Swings 3x15 @ 24kg (Easy)
Accessory Day 12/1/13
Close Grip Bench 5x5 @ 60kg
Pull Ups 5x5
Dips 3x8
Curls 3x10 (10kg+EZ Curl Bar)
Prowler: 3x4 @ 75kg (No rest between Rep)
Collapse.
Cube Heavy Squats 14/1/13
Squat 6x2 @ 120kg
Squat 4x10 @ 80kg
Good Morning 3x8 @ 50kg
GHR 4x5
Was meant to do back raises but my back was already sore, which made squats a bit shit, so I skipped them.
Cube Rep Bench 16/1/13
Incline Bench 8 @ 60kg (yes yes, I’m a weak fool. Meant to do 70kg but it wasn’t gonna happen, my upper body is simply weak)
DB Incline 2x20 @ 15kg
Close Grip Bench 3x12 @ 40kg
DB Fly 3x8 @ 10kg
3x Max Hang w/ Straps, back felt SO good after this.
Press downs 4x 12 @ 6 or 7
It’s somewhat fun, switching between heavy and rep days and not having to endlessly push the whole time.
Cube Speed Deadlifts 18/1/13
Deadlift 8x3 @ 105kg
Snatch Grip Deadlift from 4" Blocks (Straps) 2x12 @ 85kg
Squat 3x8 @ 80kg (some paused)
Shrugs (Straps) 3x12 @ 120kg
Back Raises 2x15, 20
Pull Ups 3x9, 8 1
Accessory Day 19/1/13
Military Press 4x8 @ 40kg
Bent Over Row (Supersetted with Presses) 4x10 @ 50kg
Shrugs 3x8 @ 80kg
Curls 3x8 (15kg EZ Curl Bar)
Prowler: 4x4 @ 80kg (no rest between reps, about 1 minute between sets)
Prowler drop sets: 1@ 80kg, 1 @ 65kg, 1 @ 40kg, 1 @ 20kg, 1 (immediately following last 4 @ 80kg)
Reverse Crunches 15, 15, 12, 12, 6
Cube Heavy Deadlifts 25/1/13
Deadlift off 4" blocks 5x2 @ 150kg (hook grip), 170kg (mixed), 180kg (mixed)
Snatch Grip Deadlifts 8 @ 110kg, 8 @ 120kg
DB Rows 3x10 @ 35kg
DB Shrugs 2x20 @ 25kg
Up and Down Plank x Some
Weighted Plank 20kg x 20 or so seconds, 25kg x 20 or so seconds
Cube Speed Bench 23/1/13
Floor Press 8x3 @ 60kg (easy, right shoulder felt a bit achy)
DB Incline 2x15 8,4,3 @ 20kg each (shoulder does not like reps)
Press downs 5x20 @ 6 (machine setting)
DB Military 3x10 @ 12.5kg each
DB Fly 3x15 @ 10kg each
Reverse Crunches 3x12
Cube Rep Squats 21/1/13
Squats 12 @ 105kg (Program calls for 8, his twitter said rep out next quat rep day)
Good Morning 3x8 @ 50kg
Lunges 3x15 @ 15kg each hand
Squat 30 @ 60kg
Reverse Crunches 3x10