My training log

Fri 11/7

Snatch
Empty bar x a lot
40kgx3,3,3,3,3,3

Clean & jerk (split jerk)
40kgx5
50kgx3
60kgx3
70kgx2
75kgx1
80kgx1,1

Bench
40kgx5
60kgx8
70kgx8
80kgx6
70kgx8

T-bar row
45kgx8
55kgx8
65kgx8,8

Dips - 10kgx8

Chins - 10kgx8

Snatch - restarting on these. Working on squat depth instead of more weight with poor technique.

C&J - first time I managed to jerk 80kg. Got a looong way to go...

Bench - lost a lot of strength. I just need to get into a consistent lifting routine in general. Feel like I've just been fluffing around the last 6 or so months. Neck is still bloody sore. Should really see someone about it.
 
Sat 12/7

At home...

PC
40kgx5
50kgx5
60kgx5
70kgx3
80kgx3
85kgx1
90kgxX,X dammit...
85kgx1,1,1,1,1

Squat - 60kgx5, 80kgx8, 100kgx8,8

3 hrs later at work..

PSn
40kgx1
45kgx1
50kgx1
55kgx1
60kgx1
65kgxX,1
70kgxX,X

Push press - 40kgx5, 60kgx8,8,6

Snatch grip dl
90kgx8 - deficit
120kgx8 - deficit
140kgx8 - deficit

Hammer curl - 15kgx12,10
 
Very cool day of training. That's a beast of a set of snatch-grip deficit deads with 140kg! 8)
How high are you attempting to catch your powers? I find the danger with powers is that you can end up splitting your legs wider than you normally would to receive the bar just to get a little lower. Better to catch it a bit lower through pulling under and maintaining your regular squat feet positions. As long as you catch the bar above parallel it's still a power version of the lift.
Good going in the p-Sn too. Definitely worth going up in smaller increments than 5kg once you are closer to your max. 2.5kg is still over a 5lb increase. I find that even a 1kg increase is noticeable once I am close to maxing out.
 
Mon 14/7

PSn
40kgx5
45kgx3
50kgx3
55kgx1
60kgxX,X
57kgxX
55kgxX,1,1,1
57kgxX,X
55kgxX,1,X,1

Snatch high pull
55kgx3
60kgx6,6
80kgx3,3
80kgx6 - power shrug
110kgx3,3 - power shrug

Squat - 60kgx5, 80kgx3, 90kgx8, 100kgx8, 105kgx8

Chins - BWx10,10

Decline pushups - BWx30,25


PSn - well, that was pretty ordinary today, full of fails. 10kg less than on Saturday's sesh. 2 reasons (excuses really..) could be that this was my first time using OWL shoes. I just bought a pair of Nike Romaleos 2 shoes. Might have changed the dynamics a bit perhaps... Also, Saturday's sesh at work was with a $600 Pendlay bar with nice bar whip. My bar at home is a crappy $80 bar not really intended for o-lifting. Ah well.

@Lol, with the pc I maintain a fairly normal stance but I do split my legs wider with the PSn. I agree, anything above parallel is a power version. I hear ya on smaller increments too. I jumped in with a bloke at work and just followed his increments. He's a strong bastard too and this was only his warmup...
 
Keep us posted on how you get on with the Nike's. They look like a great shoe. It will probably take a couple of sessions before you get used to the feel of them.
Interesting about the Pendlay bar. I'm thinking of investing in one of those, once I've saved a few more pennies. Strength Shop import them in the UK. Not cheap but way less than an Eleiko bar.
 
Tue 15/7

At home, around midday

PC&J (push jerk)
40kgx5
45kgx5
50kgx5
55kgx3
60kgx3
65kgx3
70kgx1
75kgx1
80kgx1,1

PC
85kgx1
87kgx1
90kgxX,X

Home, 9pm

Deadlift
70kgx5
110kgx5
140kgx3
160kgx8
170kgx6

Press - 40kgx5, 50kgx8,7,6

Shoulder front and side raises - 5kg plate

The ever elusive 90kg pc, I think I attempt to catch it too high. Going to film it next time.

@Lol, yeah the feel of the Pendlay bar is very nice. The bar feels smooth in the hands and not rough, but still gives an enormous grip. Almost no chalk needed. But it is very harsh on the shins for deadlifting I've found. I can't judge bar whip, not advanced enough, but it does spin far better than my cheapo bar at home. I'd love to get one but the $599 price tag...

What's your opinion on squatting both in owl shoes and without? I'll never be at a competitive level and don't want to get to 'used' to them, if that makes sense.
 
Wed 16/7

6am at work

Pendlay row - 60kgx8, 80kgx8, 90kgx7,7

Front squat - 60kgx5, 80kgx8,8, 90kgx7

Arnold press - 22.5kgx8,8,8

Hopefully get the rest done tonight.
 
Thu 17/7

C&J (split jerk)
40kgx3
50kgx3
60kgx3
70kgx2
75kgx1
80kgx1,1
82.5kgx1,1 - failed jerk

Clean
85kgx1
87.5kgx1,1
90kgx1
92.5kgxX,X - rounded back

Clean complex - pull + hang pull + hang pc (1+1+1)x3
60kgx1
70kgx1,1,1

Bench press - 40kgx5, 60kgx8, 70kgx8,8, 80kgx8

Dips - BWx8,8

Chins - BWx8,8

Body is tired now. Going away for work for 3 days tomorrow. Will be lots of running around with kit and possibly a gym sesh.
 
Fri 18/7

Snatch grip deadlift
60kgx5 - deficit
100kgx5 - deficit
120kgx8 - deficit
140kgx8 - deficit

Deadlift
160kgx1
180kgx4

Pendlay row - 60kgx12, 65kgx10, 70kgx10, 75kgx8, 80kgx6

Pull down - 56kgx15,15,15,15

GHR - 5kg plate x 12,12,12

A bit of fun at a different work gym. Plus a fair bit of running around during the day.
 
Thu 24/7

PC&J (split jerk)
40kgx5
50kgx5
60kgx3
65kgx2
70kgx2
75kgx1
77kgx1,1
80kgxX - failed jerk

PC
85kgx1
87kgx1
90kgxX,X

Press - 40kgx6, 50kgx6,6,6

Deadlift - 110kgx3, 140kgx3, 160kgx1,6

Practicing proper jerk technique from a racked position as opposed to a more push press position.
 
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