Saturday+Sunday: Rest.
25-7-11
SetsxReps
Power Snatch. x @ 20kg, 3 @ 40kg, 2x1 @ 50kg, 2x1 @ 60kg, 2x2 @ 50kg
Clean & Jerk. x @ 20kg, 3 @ 40kg, 2 @ 50kg, 2 @ 60kg, 1 @ 70kg, 3x1 @ 80kg
Clean Pull. 3x2 @ 100kg
Squat. 4 @ 70kg, 3 @ 90kg, 2x2 @ 105kg
SetsxReps
Snatch. x @ 20kg, 3 @ 40kg, 2x2 @ 50kg, 1 @ 60kg
Power Clean & Jerk. x @ 20kg, 3 @ 40kg, 2 @ 50kg, 2x2 @ 60kg, 1 @ 70kg, 3x1 @ 80kg
Front Squat. 2x4 @ 70kg, 3 @ 90kg, 3x2 @ 100kg
P.S.: The fuck, I dont even know whats happening…Somehow half my posts keep disappearing…
Friday.
SetsxReps
Power Snatch. x @ 20kg, 2x2 @ 40kg, 3x2 @ 50kg, 1 @ 60kg
Clean and Jerk. x @ 20kg, 3 @ 40kg, 2 @ 50kg, 2x1 @ 60kg, 1 @ 70kg, 1 @ 80kg, 1 @ 85kg (5kg PR)
Squat. 2x4 @ 70kg, 3 @ 90kg, 2 @ 100kg, 2x2 @Â 110kg
Monday, 01-08-11
SetsxReps
1 Full Snatch, 1 Hang Squat Snatch. x @ 20kg, 2x2 @ 40kg, 2x2 @ 50kg, 3x2 @ 55kg, 2x2 @ 50kg, 1 @ 40kg
Power Clean & Jerk. x @ 20kg, 2x2 @ 40kg, 2x2 @ 50kg, 3x1 @ 60kg, 1 @ 70kg
Clean Pull. 3x2 @ 110kg
Front Squat. 2x3 @ 70kg, 3x2@Â 100kg
Tuesday 02-08-11
RepsxSets
1 Power Snatch 1 Overhead Squat. x @ 20kg, 2x2 @ 40kg, 2x1 @ 45kg, 3x1 @ 50kg
1 Power Clean 1 Clean 1 Jerk. x @Â 20kg, 3x1 @ 40kg, 3x1 @ 50kg, 2x1 @ 60kg, 3x1 @ 70kg
Clean Pull. 3x2 @ 110kg (not 100% sure)
Squat. 4 @ 70kg, 3 @ 90kg, 2x3 @ 110kg
Edit: Okay seriously, where the fuck are my posts going. This was here yesterday and now it’s just GONE.
Wednesday 03-08-11
Everything done from blocks.
Snatch. 3x3 @ 40kg, 5x2 @ 50kg
Clean. 3x3 @ 50kg, 3x2 @ 70kg
Snatch Pull (/w Straps). 1 @ 120kg, 1 @ 130kg, 1 @ 140kg, 1 @ 140kg, 1 @ 150kg, 1 @ 180kg, 1 @ 185kg
Friday 05-08-11
RepsxSets
Power Snatch. x @ 20kg, 2x2 @ 40kg, 2x2 @ 50kg, 1 @ 55kg, 3x1 @ 60kg
Clean & Jerk. x @�?� 20kg, 3x2 @ 40kg, 2x2 @ 50kg, 2x1 @ 60kg, 3x1 @ 70kg, 3x1 @ 75kg, 1 @ 80kg
Clean Pull (w/ Straps, from blocks). 1 @Â 130kg, 1 @ 160kg, 1 @ 200kg, 1 @Â 220kg
Squats. 2x3 @ 80kg, 2 @ 100kg, 3x2 @ 110kg
Monday 08-08-11
SetsxReps
Snatch (1 Power Snatch from the floor, 1 hang squat Snatch). x @ 20kg, 2x2 @ 40kg, 1 @ 45kg, 3x1 @ 50kg, 2x1 @ 55kg
Power Clean & Jerk. 2 @ 40kg (2 Power Clean 1 Jerk), 2 @ 50kg (2 Power Clean 1 Jerk), 2x1 @ 60kg (1 Power Clean 2 Jerk), 3x1 @ 70kg
Snatch Pull. 3x2 @ 100kg
Front Squat. 2x4 @ 70kg, 2 @ 90kg, 3x2 @ 100kg
Tuesdays Training 09-08-11:
Clean & Jerk (2 Clean 1 Jerk). x @ 20kg, 2x2 @ 40kg, 2x2 @ 50kg, 2 @ 60kg, 3x1 @ 70kg, 1 @ 80kg
Power Snatch. 3x2 @ 40kg, 3x1 @ 50kg, 1 @ 55kg
Back Squats. 2x4 @ 70kg, 2 @ 90kg, 2 @ 100kg, 1 @ 110kg, 1 @ 115kg, 1 @ 120kg, 1 @Â 125kg
Yesterday, Wednesday 10-08-11
Snatch. 2x2 @ 40kg, 2x1 @ 50kg, 1 @ 55kg, 1 @ 60kg
Power Clean & Jerk. 2x2 @ 40kg (2 PC 1 J), 2x1 @ 50kg (2 PC 1 J), 2x1 @Â 60kg (2 PC 1 J), 3x1 @ 70kg (1 PC 2 J), 2x1 @ 80kg (1 PC 1 J)
Clean Pull. 2x2 @ 120kg, 2x2 @ 140kg (/w straps), 1 @ 150kg (/w straps)
Front Squat. 2x4 @ 70kg, 2 @ 90kg, 1 @ 100kg, 1 @ 105kg, miss @Â 110kg, 2x2 @ 100kg
Good training going on in here man, I hear you about the posts getting deleted I have got in the habit of copying before I submit lol.
Thanks, but right now it’s probably not that interesting to read since I’m still a beginner. I got into that same habit too though. I dont even know what’s happening…
“Training today”:
Pull Up. 40 (20 Neutral 20 Wide Grip)
Some Dumbbell Rows
I just dont like not doing pull ups currently and Waterburys new article made me feel bad about that.
But remember, every time you do a pull up from a fixed bar Mr. Waterbury kills a kitten.
Friday 12-08-11
Sets x Reps
Power Snatch. x @ 20kg, 2x2 @Â 40kg, 2x1 @ 50kg, 1 @ 55kg, 2x2 @ 45kg
Clean & Jerk. x @ 20kg, 2x2 @ 40kg, 2x1 @ 55kg, 1 @ 65kg, 1 @ 75kg, 1 @ 80kg, 1 @ 85kg, 1 @ 90kg (5kg PR!), 2x miss @ 95kg
Snatch Pull. 3x2 @ 100kg (/w straps)
Squat. 2x4 @ 70kg, 2 @ 90kg, 2 @ 100kg, 3x2 @ 110kg
Cool log, I’ll be following for sure. Used to be into O-Lifting myself until I was diagnosed with Cancer. Just returning to the gym now, no O-lifting because I need knee replacement, but I’m happy to follow your log and see that you’re doing it. I’d also recommend you post on the O-Lifting forum with any question, there’s some great guys over there. Looking at your numbers I notice your snatch is surprisingly low in comparison to your clean and jerk? your pull numbers also look really inflated, have you seen a coach? Judging by your clean and jerk and squat numbers I’m betting it’s a technical issue for sure. Also what’s your training look like in terms of programming? are you working off percentages?
Thanks for following. Hope you can make a banging return to lifting soon.
When snatching, until your forms more sufficient or efficient, I’d recommend backing off for a few weeks and instead of focusing on percentages you simply work up to a weight that you can handle for 10 flawless singles, with perfect form. If you can’t hit 9/10 of those singles on their first attempts, the weights to heavy. By doing this you’re technique will transfer instantly to higher weights. I’ve seen guys throw 20kg’s on their snatch in a month doing this. Newbs obviously, but still. That’s damn impressive. Just an idea, I’d ask your coach what he thinks about it. Anyways, just a thought if you don;t care to try it then by all means just keep doing your thing, I’ll still be following.
Filler
Monday 15-08-11
Sets x Reps
Snatch. x @ 20kg, 3x2 @ 40kg, 3x1 @ 50kg, 2x1 @ 55kg, 2x1 @ 50kg
Clean and Jerk (1 Clean 2 Jerks). 2x1 @ 50kg, 2x1 @ 60kg, 2x1 @ 70kg, 4x1 @ 75kg
Clean Pull. 2x2 @ 100kg, 2 @ 110kg, 2x2 @ 120kg (no straps)
Front Squat. 2x4 @ 50kg, 3 @ 70kg, 3 @ 80kg, 2 @ 90kg, 2x2 @ 95kg
Tuesday 16-08-11
Sets x Reps
Snatch (Power Snatch with 2 OHS and 2 second bottom hold). x @ 20g, 2x3 @ 40kg, 2x3 @ 50kg, 2x1 @ 55kg
Clean and Jerk (2 Clean 1 Jerk). 1x2 @ 40kg, 1x2 @ 50kg, 1x2 @ 60kg, 1x2 @ 65kg
Snatch Pull. 2x2 @ 75kg
Back Squats. 2x4 @ 70kg, 3 @ 90kg, 3x2 @ 110kg