Dave's Weightlifting and Powerlifting Log

[Dave 321]

28/11/2011

Snatch -
5x2 @ 60

C/J -
10x1 @ 80

Front Squat -
3x2 @ 100

Press -
Some @ 50

Started a log in the competitive's because, well, I'm a competitive lifter now :)

Did some volume today, leaning on the side of caution with my snatches due to my shoulder... I'm getting along alright though. Jerking is fine but I was doing a little work on my split.

Old log: http://startingstrength.com/resources/forum/showthread.php?t=24765&p=362176#post362176

[Dave 321]

29/11/2011

Snatch -
60 x 2
65 x 2 singles
70 x 1
70 x fail
70 x fail

C/J -
80 x 1
90 x 1 x 3

Front squat -
90 x 2
100 x 1
105 x 1 x 5

Push Press -
60 x 3 x 5

Probably a bit tired from yesterday, It's been a while since I've done that much volume...

[Dave 321]

30/11/2011

Squat -
160 x 1 x 3

Box Squat -
140 x 1
150 x 1
160 x 1

Bench -
100 x 1
100 x fail

Deadlift -
160 x 1
170 x 5
180 x 1
200 x fail

Was feeling a bit tired today... I think I went to hard yesterday.

Squats were all very hard, I was really trying to keep my knees out and I don't think to form was too bad, but that's just going by feel. The 160 box squat was slow as fuck and the guys I was lifting with were surprised I stuck with it. I'm no tsurprised my benching was a bit shit due to the amount of overhead work I've been doing and then by the time I had to deadlift, I just couldn't really be bothered and my mind was elsewhere. I was also using a stiffer bar than normal.

Lots of sleep tonight.

[Dave 321]

02/12/2011

Snatch -
Bar x 3 x loads
40 x 3 x 2
50 x 2 x 2
60 x 2
65 x 2 x 5

C/J -
60 x 2 x 2
80 x 1
85 x 1 x 10

Front Squat -
90 x 2
100 x 1
110 x 1 x 3

Pretty good session I'd say although it was so fucking cold in the gym... Missed my second snatch on the 4th set and then the first snatch on the fifth set but I got them straight afterwards. Also missed my 4th clean because I started to fall forward, but again I went again straight afterwards. Pretty pleased with my front squats too, thought they were hard as hell.

[Dave 321]

03/12/2011

Box Squat w/ chains (60Kg) and bands (20Kg)
Bar x 2 x 2
65 x 2
85 x 2 x 3 (30 seconds between doubles)
85 x 2 x 3 (as above)
85 x 2 x 3 (again)

Total weight at the top approx. 165Kg

First time using chains... and they were coupled with bands and it felt weird, really heavy at the top and pretty damn light at the bottom. Might have a vid soon.

[Dave 321]

http://www.youtube.com/watch?v=0h8ZmlbTDO4

[Dave 321]

05/12/2011

Snatch -
bar x lots
40 x 3
50 x 2
60 x 1
67.5 x 2 x 5

C/J -
bar x few
60 x 2 x 2
80 x 1
90 x 1 x 8

Missed a couple of snatches throughout but got them straight away afterwards. Felt alright tonight.

[Dave 321]

06/12/2011

Light Day
Snatch -
60 x 1 x 5

C/J -
80 x 1 x 5

[Dave 321]

07/12/2011

Box Squat - + 25Kg Chains
105 x 2
115 x 2
125 x 2
135 x 1
145 x 1
150 x 1

RDL's -
110 x 9 x 3

Bench -
102.5 x FAIL lol

[Dave 321]

09/12/2011

C/J -
90 x 1
100 x 1
105 x fail x 4

Push Press -
60 x 5
70 x 2 x 2

Not a very productive day really... Kept missing my jerks because I was sending the bar too far forwards. Tried snatching afterwards but it just didn't feel right so I did some push presses.

[Dave 321]

10/12/2011

Speed Box Squat - 25 chains/55 bands
Bar x lots
60 x 2
70 x 1 x 10

Deadlift -
180 x 5

Push presses -
70 x 3 x 3

Front Squat -
90 x 2
100 x 2 x 4

Alright day, Did my deadlifts with straps though because I'm a pussy and my hands were hurting lol.

[Dave 321]

12/12/2011

Snatch -
70 x 1 x 5

C/J -
60 x 2
80 x 1
90 x 1
95 x 1 x 8

Front Squat -
100 x 1
110 x 1 x 3

Press -
50 x 7
55 x 5 x 2

[Dave 321]

13/12/2011

Snatch -
60 x 1 x 7
70 x 1
75 x 1

C/J -
80 x 1 x 5

Light day... I was getting a bit annoyed when snatching because I kept catching the bar forwards... So I went a little bit heavier for singles and it seemed to sort itself out.

[Dave 321]

14/12/2011

Squat w/ 50Kg Chains -
Bar x lots
70 x 2 x 2
110 x 2
130 x 1
150 x 1

Light snatches

Light C/J's

Press -
50 x 8

Rack Pulls - Bar elevated ~ 4"
160 x 1
180 x 1
190 x 1
200 x 1 x 2

First time squatting without the box in a while... feelsgoodman.jpg Was a little hard walking out with chains because they really swung around but I managed alright. I only did some light oly stuff because the new eleiko bar turned up today and I was excited.

[Dave 321]

16/12/2011

Snatch -
60 x 1
70 x 1
80 - Fail, 1
85 x 1
90 x Absolute fail
70 - F, 1, F, 1, 1, 1, 1

C/J -
60 x 2
80 x 1
90 x 1
100 x F
105 x F
100 - F, 1, 1, F, 1

Press -
50 x 3
55 x 2
60 x 1
65 x F
60 x 1 x 3
55 x 5
50 - 8, 6

Really concentrated on starting the pull when I snatch higher than normal, to try and get rid of this forward jumping business I keep doing. Feels like I'm pulling really late, but it works.
Lost the bar forwards on my 105 jerk again, then again on 100. Then realised I was letting my elbows drop a little too much when I dipped for the jerk, so I kept them in a position that felt really high and uncomfortable, but again, this seemed to sort it out and made the bar path feel much more natural.

[Dave 321]

17/12/2011

Speed Box Squat - w/bands ~50Kg
75 x 1 x 15

Fucked around with some rack pulls but nothing to really write home about lol. Pretty shit session... Tired, weak, cold and unmotivated.

[Dave 321]

18/12/2011

Snatch -
70 x 1 x 3
80 x fail x 2

C/J -
60 x 1 x 2
80 x 1
90 x 1
100 x 1
105 x 1

FUCKING FINALLY! 105 Clean and jerk. I'm happy. Now 110.

[Dave 321]

19/12/2011

Snatch -
60 x 2
70 x 1
80 x fail
86 x 1 PR!

C/J -
60 x 2
80 x 1
90 x 1
100 x 1
110 x Fail ... *So close*

Front Squat -
115 x 1
120 x fail
105 x 2 x 5

Press -
60 x 1 x 7

Not a bad day really. PR snatch by 1Kg, nearly a PR C/J but I just didn't get the bar high enough on the jerk. PR front squat of 115 followed by some volume.

It was a pretty good session actually.

[Dave 321]

20/12/2011

Snatch -
65 x 1 x 5

C/J -
90 x 1 x 5

Just a light day.

[Dave 321]

2/1/2012

Snatch -
70 x 1 x 15

Back Squat -
150 x 2 x 3

Press -
55 x 5 x 3

Chins -
8, 7, 5

Though I'd start the new year with some slightly different programming... Following the 'program' shown HERE.

I've started with the snatch at a weight that was very manageable in an attempt to get me used to the volume. Whole session went pretty well.

[Dave 321]

03/1/2012

C/J -
90 x 1 x 12

Snatch -
Dicked around with 40kg lol

Front Squat -
100 x 2 x 5

Think I used a little too much weight for the C/J, I probably would have been better off with 85 as by the 12th rep I was fudged.

[Dave 321]

05/01/2012

Snatch - Medium
60 x 2 x 5

Cleans - Medium
80 x 2 x 5

Jerk from rack -
70 x 2 x 5

Bench -
80 x 5 x 3

Narrowed my clean grip a little... Felt nice, especially the racking position as it it seemed kinder to my wrists. But this nice feeling was soon lost once I started doing the jerk doubles; lowering the bar really ****ed around with my elbows.

[Dave 321]

07/01/2012

Snatch -
80 x 1 x 2
87 x fail
80 x fail

C/J -
100 x fail
100 x 1 x 2

Back Squat -
140 x 5 x 4

Deadlift -
170 x 3

Felt completely knackered by the time I started deadlifting. Haven't done this kind of squatting volume in ages.

Also, what the **** has happened to my hands and fingers... I can't do a heavy deadlift without my thumbs hurting like a bitch. It never used to be like this.

[Dave 321]

09/01/2012

Snatch Vol -
75 x 1 x 15

Back Squat Intensity -
152.5 x 2 x 3

Press -
57.5 x 5 x 3

Chins -
BW x 6 x 3
BW x 5

Lots of volumes... feelsgoodman.jpg

[Dave 321]

10/01/2012

C/J - Volume -
92.5 x 1 x 10

Front Squat -
102.5 x 2 x 5

Hurt my back a little bit today near the end of my cleans... I caught the bar and just completely flopped, no tightness whatsoever. My lat feels a bit funny, like it needs a really deep massage.

[Dave 321]

13/01/2012

Snatch -
65 x 2 x 5

Clean - Clean - Jerk -
80 x 1 x 5

Bench -
82.5 x 5 x 3

Snatches were ****... and the spot where the bar meets my body, just above my penis, really ****ing hurts. However the cleans where nice and the benching was pretty easy which is how it should be.

[Dave 321]

14/01/2012

Snatch -
80 x 1
85 fail

C/J -
90 x 1
100 x 1
105 x 1
110 fail x 2

Back Squat -
140 x 5 x 3

****ty snatches again... C/Js felt alright, the clean felt better than the jerk. I managed the 110 clean but missed the jerk the first time round, then next time I failed to get up from the clean. I only did 3 sets of squats because I'll be squatting heavy on monday.

[Dave 321]

16/01/2012

Snatch -
77.5 x 1 x 15

Back Squat -
155 x 2 x 3

Press -
60 x 5
60 x 3 x 2

Chins -
8, 6, 7

Snatches only ever seem to feel good when I do them on mondays...

[Dave 321]

17/01/2012

C/J -
95 x 1 x 10

Front Squat -
105 x 2 x 5

RDL's -
110 x 8 x 3

Not much to report back... I'll probably be sore from the RDL's tomorrow though.

[Dave 321]

20/01/2012

Hang Snatch -
60 x 2 x 5

Double Hang Clean Jerk -
80 x 1 x 5

Bench -
80 x 5 x 3

I don't like doing stuff from the hang position... Also, my hands are pretty torn up.

[Dave 321]

21/01/2012

Snatch -
77 x 1
82 x 1
87 x 1 PR!
90 x 1 PR!

C/J -
90 x 1
100 x fail
100 x 1
107 x 1 PR!
110 x 1 PR!
111 x fail x 2

Back Squat -
140 x 5 x 3

Well... Today was pretty ****ing good. 4 PRs. Although on the clean with 110, I touched my elbows to my knees at the bottom, so it wouldn't have been allowed; but the jerk was solid and that's what I'm happy about. So I'm gonna say I can total 200kg lol.

[Dave 321]

24/01/2012

Snatch -
80 x 1 x 15

Back Squat -
157.5 x 2 x 2

Press -
60 x 5 x 2
60 x 4

Chins -
8, 7, 7

Snatches were good, about 20 attempts in total... Failed my 3rd set of back squats pretty badly; I didn't even get out of the whole for the 1st rep. With the press, I actually did 3 sets of 5, but my coach pushed my elbow to lockout on the last rep,therefore it was assisted and it doesn't count... FFS.

[Dave 321]

25/01/2012

C/J -
Balls

Front Squat -
107.5 x 2 x 5

RDL's -
120 x 8 x 3

All jerks were bad, my elbow was hurting from something... not sure whether I'm bending my arms on the pull or whether I'm doing something wrong in the rack or the jerk, but it hurts.

[Dave 321]

27/01/2012

Snatch -
80 x 1 x 2
87 x 1
92 x fail x 2

C/J -
110 x fail x 2

Back squat -
Whole load of balls.

Bench -
87.5 x 5
87.5 x 4
Balls.

Not the best week I guess.

[Dave 321]

30/01/2012

I think I might rename my log to 'A hug fucking pussy fails at lifting'

Snatch -
80 x 1 x 8

Back Squat -
150 x 1

Press -
60 x 5, 4, 2

Chins -
10, 8, 7

OK, I went out on the weekend and missed out on a bit of sleep... I Didn't really feel bad per se, but I just wasn't working properly. I kept missing snatches; 8 singles took me fucking forever. Then I tried to back squat, but I've been developing a pain in my hip flexors and it really pissed me off so I gave up (been doing this a lot recently). Then I pressed and did worse than last week.

The highlight of my training day was doing 10 chinups. I haven't done that in a long while...

[Dave 321]

31/01/2012

C/J -
100 x 1 x 6

Front Squat -
110 x 2 x 3
110 x 1 x 2

Deadlift (Yay!)
170 x 5
200 x fail

Rack Pulls ~ 4" elevation
160 x 6

Bench -
60 - 10, 10, 8

Think I may have used a little too much weight for the C/J; the form was mainly good but I failed three times in a row after the 6th successful jerk so I left it there. Regarding front squats... Well, I couldn't just carry on adding 2.5 every week I guess. They were pretty ugly as well. Deadlifted for the first time in fucking ages. feelsgoodman. Used straps instead of hook grip as my hands feel a little tender. Then I decided to go for 200 as I was having fun for the first time in a while, I broke it off the floor but then couldn't get it past the knees with my horrendously rounded back. At that point I decided that I should do some rack pulls from below the knee and then did some benching for the lulz.

I think what I'll do from now on is rotate deadlifts, rack pulls and RDL's.

I was tempted to do some barbell curls... But couldn't be bothered heh.

[Dave 321]

03/02/2012

Power Snatch -
60 x 2 x 5

Clean Clean Jerk -
80 x 1 x 5

Bench -
65 x 5
75 x 5
85 x 6

Started doing 5/3/1 for bench... I'll probably do it for press, squat and front squat as well as it's so simple and seems to be a proven way to get stronger. I'll keep my deadlifts as I have planned to do them until that stops working. I may have been able to get 1 more rep on the last set but I didn't have a spotter handy.

[Dave 321]

04/02/2012

Snatch -
80 x fail x 3
85 x 1
87 x fail

C/J -
100 x 1
107 x fail
110 x fail x 2

Back Squat -
105 x 5
125 x 5
140 x 5

Hmmm... Snatches were shit. Cleans were alright - but jerks were shit (as usual). Think I'm one of the idiots that wendler describes with regards to my squat. I probably should have knocked 5 or so kg off from my final weight so I could rep it out. Also, I've noticed recently that my weight seems to be mostly on the balls of my feet when I'm squatting and I can't seem to change this...

[weightliftingfan1]

Also, I've noticed recently that my weight seems to be mostly on the balls of my feet when I'm squatting and I can't seem to change this...

Doesn't it naturally follow that the bar is forward of the ideal vertical bar path? This may apply to you. I have some thoughts that are based off of that assumption:

Are your knees going too far forward? Is your back angle too small? The latter has been a problem for my squats during the concentric: my back angle would decrease at the beginning of heavy reps.
Also, does the bar slide up when you come out of the hole? I believe that is the root of most of my squatting problems.

Disclaimer: I am not an expert, but I like brainstorming.

[Dave 321]

Doesn't it naturally follow that the bar is forward of the ideal vertical bar path? This may apply to you. I have some thoughts that are based off of that assumption:

Are your knees going too far forward? Is your back angle too small? The latter has been a problem for my squats during the concentric: my back angle would decrease at the beginning of heavy reps.
Also, does the bar slide up when you come out of the hole? I believe that is the root of most of my squatting problems.

Disclaimer: I am not an expert, but I like brainstorming.


It makes sense that the bar is too far forward in regards to my foot positioning but I doubt it's to do with trying to keep my back too vertical. It just feels like I can't get the weight on my heels and drive through them. Feels like it all goes through the ball of my foot.

[Dave 321]

06/02/2012

Snatch -
70 x 2 x 8

Press -
42.5 x 5
50 x 5
55 x 7

Chinups -
9, 9, 6

Snatched doubles today. They all felt really good... this pleased me. I felt really fast.

[Dave 321]

07/02/2012

C/J -
90 x 1 x 10

Front Squat - Based from a 100k max for 5/3/1
65 x 5
75 x 5
85 x 7

Rack Pull -
150 x 8 (w/ straps)

Laying Leg Curl
52.5 x 10
52.5 x 10
52.5 x 7 Drop Set
42.5 x 4
20 x so many...

Interesting session. Clean and jerks were all without any pain in my elbow which is brilliant and most of them were fairly solid jerks. When it came time to front squat, I suddenly realised that I've never really done anything more than doubles - So I based the 5/3/1 percentages off of a very conservative max which I believe was a good idea... The hardest part was getting my breath. Moved onto some rack pulls, used straps as always - These were fairly easy which is fine by me. Then decided to go all bodybuilder style with a mate on the leg curl machine - I even did a drop set. POW!

[Dave 321]

09/02/2012

Hang power snatch -
60 x 2 x 5

Jerk technique work w/ 50

Bench -
60 x 5
75 x 5
85 x 8
100 x 1
60 x 10 x 3

Jerks felt quite nice (lol). Also, it's snowing!

[Dave 321]

10/02/2012

Crap snatch -
80 x 1
85 fail x 2

Crap C/J -
100 x 1
107 miss
100 miss

High Bar back Squat
100 x 5
110 x 5
120 x 7
130 x 1
140 x 1
90 x 9

Felt somewhat slow today... Don't know why, but I did. Squatted high bar today with no pain in my hip, it felt good... down and up, but feels like I had some nice hip drive up from the bottom. It was weird... Is this what hip drive is supposed to feel like when it's not overcome by a good morning? Lol.

[Dave 321]

13/02/2012

Snatch -
75 x 2 x 4

Press -
3 x 45
3 x 52.5
4 x 58.5
40 x 10 x 3

Chins -
9, 6, 4

Monday used to be quite a good day for me... Got 4 snatch doubles, then just couldn't do any more... I kept losing the bar forwards.

Pissed off.

[Dave 321]

14/02/2012

Snatch -
80 x 1
85 fail

C/J -
100 x 1
110 fail x 2
100 x 1 x 2
110 - Cleaned it, missed the jerk

Front Squat -
70 x 3
80 x 3
90 x 6

I decided I needed to snatch and jerk more often... So I'm going to do both lifts every time I'm in the gym. I did start to do some RDLs at the end but I was knackered and pussied out.

[Dave 321]

16/02/2012

Snatch -
50 x Lots
60 x a few
70 x 2
75 x 2
80 x 1, x 2
85 x 2!!! PR

C/J -
60 x a few
80 x 2 x 2
90 x 2
95 x 1, fail

Bench -
70 x 3
80 x 3
90 x 5
70 x 8 x 3

Really pleased with myself today for once. Widened my snatch stance a little bit when setting up, lets me get my back in a good extended position, had a better position coming up for the second pull, exploded better on the second pull with a really strong hip thrust (lol) and didn't jump forward at all. soniamexcite.jpg. When it came to cleans, I wasn't expecting much because I hadn't done doubles for a full clean and jerk in a long time. Fuck me it's exhausting. Got 90 for a double, then went for 95, go the first one but couldn't stand up after the clean for the second... So I went for it again, cleaned it, felt really faint so I just dropped the bar.

[Dave 321]

18/02/2012

Snatch -
20 x lots
50 x a few
60 x 2 x 2
70 x 2
75 x 1
80 x 1
85 x 1
87.5 x fail x 2

C/J -
80 x 1
90 x 1
100 x 1
105 miss

Back Squat -
100 x 3
112.5 x 3
126 x 6

front Squat -
100 x 1
110 x 1
115 fail

Snatches were a bit iffy... Missed two with 80k, one on front and one behind. Then missed both 87.5 attempts despite hitting 85 for a double on thursday... My mind is full of fuck. missed 105 jerks twice. First one I lost the bar in front and the second one I got the bar up but couldn't' hold it.

[Dave 321]

20/02/2012

Squat -
110 x 3
120 x 2
140 x 1
145 x 1
110 x 10

Press -
50 x 5
55 x 3
62 x 2
60 x 3
55 x 3 x 3
40 x 10

Chins -
9, 8

No snatches or C/Js today...Tried warming up the snatch with 50k and my shoulder was giving me problems, so I just squatted, pressed and chinned. I don't like the 5/3/1 set up for pressing, so I've started doing a little progression outlined in one of bill starr's articles. I just don't like pressing once a week lol. I'll continue with 5/3/1 back squats on saturday and front squats on tuesday, but I'll add in back squats and front squats on the other days where I wouldn't normally squat. I think I am definitely one of those idiots wendler talks about.

[Dave 321]

21/02/2012

Snatch -
50 x a few
60 x a couple

Snatch Pulls -
90 x 2 x 2
100 x 2 x 3

Front Squat -
75 x 5
85 x 3
95 x 4

Deadlift -
160 x 1
175 x 4

Started snatching, 50 felt kinda comfortable but 60 didn't on my shoulder. So I did snatch pulls... I hate doing these high pulls, they're nothing like my actual snatch pull. I was hoping to get 5 reps on my front squat but oh well, same goes for the deadlift...

[Dave 321]

23/02/2012

Press -
40 x 5
50 x 3
55 x 3 x 4

Bench -
80 x 2
95 x 2
100 x 1
105 fail

Squat -
110 x 3
120 x 1
140 x 1
150 x 1 Knees coming in
110 x 5

No real snatching or jerking again... On the plus side, my traps seem to be adjusting to high bar.

[Dave 321]

24/02/2012

Front Squat -
110 x 1
120 x 1
110 x 2 x 3 failed the 4th double...

Cleans -
50 x some
70 x 2
80 x 2
90 x 2
95 x 1 failed the second clean on the squat
100 x 1
105 x 1
110 - failed on the squat, but good catch.

Was in two minds whether or not to train today... Turns out I had nothing better to do so I trained.

[Dave 321]

25/02/2012

Snatch -
50 x some
60 x 2 x 2
70 x 2
75 x 1 x 2

Snatch presses - (full squat position)
40 x 5 x 3

Back Squat -
105 x 5
120 x 3
132.5 x 4
110 x 9

Press -
40 x 5
50 x 3
55 x 3 x 5
42.5 x 10

Bit sore after yesterday... it's a nice feeling. I think I'm finally back in the game for snatching, my shoulder felt fine but I took it fairly easy just incase.

[Dave 321]

27/02/2012

Snatch -
Hang above knee -
Up to 50 x 3

Below knee -
up to 60 x 2 x 2

Floor -
60 x 2
70 x 2
80 fail

Snatch presses -
40 x 6 x 3

Front Squat -
70 x 5
82.5 x 5
92.5 x 5

Press -
40 x 5
50 x 3
55 x 3 x 6
42.5 x 10

Feel knackered. And I've got a big blister on my thumb.

[Dave 321]

28/02/2012

C/J -
Nothing worth reporting

Back Squat -
110 x 2
120 x 1
130 x 1
140 x 1
150 fail -Dumped the bar over my head lol

Rack Pulls - Below the knee
155 x 8

GHR's -
a few sets of 3

Blister on my thumb was sore as fuck, and hurt my wrist yesterday when snatching.

[Dave 321]

01/03/2012

Power Snatch -
60 x 2 x 4

Power Clean Double jerk -
80 x 1 x 5

GHR's -
3, 3, 3

Bench -
87.5 x 6
95 x 1
105 fail

Front Squat -
60 x 5
80 x 3
90 x 2
110 x 1
125 fail

Stopped the power snatches after the fourth set because they were getting slow. I think I'm finally getting the hang of bringing the bar back down to my shoulder on the jerk. GHR's are fucking hard, not sure if I was going down far enough on them, but I guess I'll just try and go lower each time - The GHR in the gym feels really flimsy though and I'm scared lol.

[Dave 321]

02/03/2012

Snatch -
bar x a few
40 x a few
50 till they felt good
60 x 2 x 2
70 x 2
75 x 2
77.5 x 2

C/J -
40 x some (multiple jerks)
50 with multiple jerks
60 x 2 (power cleans)
70 x 2
80 x 2 (first rep p clean, second rep squat clean)
90 x 2
95 x 5
100 x 2
105 x 1 had to squat this one
107.5 failed on the jerk.

Squats -
122.5 x 6 probably could have gotten 7 but relaxed at the bottom and had to dump the bar

GHR's -
3, 4, 5, 5

Found a new spot to focus on when I lift... I like it, it seems to help me jerk. GHR's are getting easier. Also, I think doing the power versions of the lifts the day before have helped technique a bit, I was getting really good second pulls and hitting at the right point in both the cleans and the snatch. I also like power cleaning up to the point until I actually need to squat clean.

[Dave 321]

03/03/2012

Snatch -
50 x 2 x loads
60 x 2 x 2
70 x 1
75 x 1

C/J -
90 x 1

Press -
40 x 5
50 x 3
57.5 x 3 x 6
45 x 11

Felt lazy today. Think I should have gone heavy on thursday, done the power versions of the lifts yesterday and gone heavy again today.

[Dave 321]

05/03/2012

Snatch -
20 x loads
50 x 2 x 5ish
60 x 2 x 3
70 x 2
75 x 2
80 x 2 Took three sets to get the double

C/J -
Jerk stuff with 40, 50, 60
60 x 2
70 x 2
80 x 2
90 x 2
95 x 2
100 x 2
105 fail

Squats - Narrower stance now, because I may as well...
50 x some
90 x some
110 x 3
120 x 2
130 x 1 Belt
140 fail (this is getting embarrassing now...)

GHR's
6, 7, 6

Forgot to bring my trousers with my today, so my knees got a little bit scraped but I'm a man, I can take it. Snatches were all pretty good. Did my clean/jerks in the same fashion as last time... Power clean jerk, squat clean jerk. I like this way. Narrowed my squat stance so it kind of looks like a proper olympic squat now, except that it's light as fuck and kinda embarrassing. Really is a kick in the balls of my ego. On the plus side, I'm getting better at GHR's, probably because I'm doing them correctly now. Can feel it in my calves.

[Dave 321]

06/03/2012

Power Snatch -
two slow/shitty doubles with 60

Power Clean/Jerk -
80 x 1 x 5

Front Squat -
115 x 1
120 fail

Press -
40 x 5
50 x 3
60 x 3 x 6
47.5 x 9

GHR's -
5, 6, 8

Twas a slow day, but I'm happy with my press and GHR's.

[Dave 321]

08/03/2012

Snatch -
85 x fail
85 x fail
85 x 1

C/J -
100 x 1
105 x 1
110 x 1
115 fail

Bench -
100 x 1 x 3
75 x 8 x 3

Had a big lunch today, supersized steakhouse double angus meal from burger king with an extra XL bacon double cheeseburger to top it off, I felt sick when I was training, (about 8 hours after eating it) but I felt strong. Snatches felt strong but my catching position was a little off. C/J was great, haven't hit 110 in a while, went for 115 afterwards with a good clean but failed to get up on the squat lol. Sacked 5/3/1 off for benching because I got bored off it basically.

[Dave 321]

09/03/2012

Back Squat -

120 x 2 x 5
130 x 4
110 x 7

GHR's -
8, 10
10Kg x 3

Did some very light power snatches and c/js before squats. I did 5 doubles with 120, which honestly felt really hard at first, after the last double I thought I'd belt up and see how 130 felt, and I did 4 reps, probably could have gotten one more... I'll put this down to adjusting to high bar narrow stance.

[Dave 321]

10/03/2012

Snatch -
70 x 2
75 x 2
80 x 2
85 x 1
90 fail
90 x 1
92.5 x 1 PR!!!

C/J -
Jerk stuff up to 60
70 x 2
80 x 1
90 x 1 Full Clean
100 x 1 Power Clean
110 x 1 Full Clean
112.5 Fail on squat

Front Squat -
90 x 2
100 x 2
105 x 2
107.5 x 2
110 x 1
112.5 x 1
100 x 2

Press -
20 x some
50 x 3
60 x 2
62.5 x 3 x 3
47.5 x 8

Yay, snatch PR! I think it's been a long time coming lol. Hit another 110 clean and jerk, which is good - I caught the jerk a little off position but I managed to hold it. Then went for 112.5 but couldn't get up from the squat so I did some front squats afterwards, I've been neglecting them a bit really... Time to man up I think. I only pressed 3 sets because I was a little short on time and the last rep on 62.5 was a real fucking grinder.

[Dave 321]

12/03/2012

Snatch -
20 x some
50 x 2 x 2
60 x 2
70 x 2
75 x 2
80 x 1 x 3 (failed 3 doubles)
80 x 2 x 2

C/J - Power Clean/Jerk then Squat clean jerk
Jerk stuff up to 60
70 x 2
80 x 2
90 x 2
95 x 2
100 x 2 Didn't quite lock the second jerk, but I like to count it anyway


Squat -
50 x some
90 x 3
110 x 3
120 x 3
130 x 3 (belt on)
140 x 3
145 x 1 went for 2nd rep, failed

Press -
20 x some
50 x 3
60 x 1
62.5 x 3 x 6
50 x 8

Good session this evening, snatches were alright, I kept missing the 2nd rep with 80k because I was wobbling a bit in the bottom, but I got there eventually. Double cleans are fucking horrible, so tiring even though I was power cleaning the first one. But I think the main highlight of this evening was realising how much of a twat I was being with my squats - I was bouncing them completely wrong. I managed to stay tight this time round and bounce them properly and it actually worked. Finally, it amazes me how much the bar path can screw the lift up when pressing, I'm getting the hang of swinging my hips around a bit, feelsgoodman.

[Dave 321]

13/03/2012

Snatch -
20 x some
40 x some
50 x 2 x 2
60 x 2
70 x 1
80 x 1
85 x 1, F, 1, F, 1

C/J
Jerks up to 60
70 x 2
80 x 1
90 x 1
100 x 1
105 x 1 x 3

Front Squat -
90 x 3
100 x 2
105 x 2
110 x 2 (belt)
112.5 x 1

Deadlift -
110 x 1
140 x 1
160 x 1
170 x 6

Did the full lifts today instead of power, trying to up my weekly volume whilst staying on top of recovery (yadda yadda yadda). Snatches were alright, I felt a little tired everything was a bit soft compared to yesterday, but I made the lifts. I didn't deadlift last week so I did it think week, I got 4 reps with 175 last time I deadlifted so I went back to 170 and got 6.

[Dave 321]

15/03/2012

Snatch -
20 x some
40 x some
50 x 2 x 2
60 x 2
70 x 2
75 x 1
80 x 1
85 x 1
90 x 1
95 - F, F

C/J -
Jerk stuff up to 60
70 x 2
80 x 2
90 x 1
100 x 1 (Shit)

Squat -
50 x some
90 x 3
110 x 2
120 x 2
130 x 2
140 fail (belt on)
140 x 1
120 x 4 (belt off)

GHR's -
5kg - 7, 7, 6

Day was a little different at work and didn't eat as well as I would have liked... But snatches went alright though I felt as if I was catching them slightly off balance forwards. Nailed 85, then 90, went for 95 and lost the bar forwards, then went for it again and didn't have the strength to keep my elbows locked. C/Js were shitty after that. Squats were a little weird, I failed with 140 for some reason after doing it thrice the other day... I couldn't leave it like that so I went for it again and got it - Felt like I was going to crap myself though.

[stonerider]

just out of curiosity, what is your age and your weight?

[Dave 321]

21, 5'9" and between 90-92kg... Would like to get up to 94kg, but at least I can say I can snatch bodyweight right now lol.

[Dave 321]

16/03/2012

Front Squat -
50 x some
90 x 3
100 x 2 (belt)
105 x 1
110 x 1
115 x 1
120 x 1
122.5 x 1 PR
100 x 3 x 3
105 x 3

Power Snatch -
50 x 2 x 3

Power C/J -
90 x 1 x 3

Press -
20 x some
50 x 3
60 x 1
65 x 3 x 6
50 x 6

Front Squatted first today so I could really give it some effort, got a PR so that's something good... just did some very light power snatches and cleans afterwards. Then did some very hard presses - Not sure how long this progression will last for but if it got me to 70 x 3 x 6 I'd be thrilled. At some point I will press two iron plates over head.

[Dave 321]

17/03/2012 - Afternoon

Snatch -
20 x some
40 x 2 x 2
50 x 2
60 x 2 x 2
70 x 2
75 x 2
80 x 1, 1, F - (trying for doubles lol)

C/J -
Jerks up to 60
70 x 2
80 x 2
90 x 1
100 x 1

Squat -
50 x some
90 x 5
110 x 3
120 x 3
130 x 2
140 x 1
145 x 1
150 x 1
155 Fail
130 x 3 x 3

Feeling slow today... Trained in the afternoon instead of in the evening and I didn't really have any carbs before training so I'll put it down to that. Lost the 2nd rep of the first double in front when snatching and the 2nd rep of the second double behind me. Then just completely failed on the 3rd attempt. Squats went alright though, felt really tight and got a PR for this narrow olympic style squat at 150, went for 155 but couldn't get back up so dumped the bar. Then dropped the weight off a little and went 3x3 @ 130 - Leaving a little in the tank I think.

[Dave 321]

19/03/2012

Snatch -
Usual warm up stuff to 60
70 x 1
80 x 1
85 x 1
90 x 1
95 x 1 PR!!!

C/J -
Usual stuff up to 60
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
115 fail (failed squat)
115 Fail (belted up, failed the jerk)

Jerk From rack -
115 - Fail (lol)

Squat -
50 x 5
90 x 3
110 x 3
120 x 2
130 x 1
135 x 3 x 3 (belted)

GHR's -
5kg - 8, 8, 7

Chins -
BW - 10

Super excited about the snatch - Also happy that I made the 110 jerk again. Squats were hard, I didn't feel as tight as I did on saturday, but I did them, that's what counts I guess... How you feel is a lie!

[Dave 321]

20/03/2012

Snatch -
up to 70 x 2
75 failed

Front Squat -
105 x 3 x 3

Press -
20 x some
50 x 3
60 x 1
67.5 x 3, 3, 2, 2, 2, 1
50 x 10

Bit of a shitty day, was very tired a slow after the day before (I'm guessing from the squats) and had what seemed to be no explosion from the hips. Front Squats went alright though, but I was a little disappointed I didn't get all the press sets. Next time hopefully.


22/03/2012

Snatch -
Usual warm up stuff, maybe a little brief though.
70 x 2
80 x 2
85 x 1
90 - F, F

C/J -
Usual jerks up to 60
70 x 2
80 x 1
90 x 1
100 x 1
110 x 1
115 - F, F

Bench -
20 x some
60 x 5
80 x 3
100 x 1
107.5 x 1
110 fail
80 x 10, 8

Turned up to the gym, platform was full and I managed to get about 8 snatches in about 30 minutes, I wasn't happy about that... So I had a shitty warm up, and then went on to do some shitty snatching. Felt like I was on my toes the whole time. C/js weren't too bad though, everyone had cleared of and I was free to do what I wanted, hit 110 again, then went for 115 with my belt on. Managed to make both the cleans and squats, but failed the jerks - Nearly had the first one. But the big news of today is -

OH MY FUCKING GOD, A BENCH PR!!!

How 'bout that?

Just felt strong with it today - Perhaps due to the burger king and coffee.

[Dave 321]

24/03/2012

Front Squat -
50 x some
90 x 3
100 x 2
110 x 1 (belt)
120 x 1
125 x 1 PR!
130 fail
110 x 3 x 5

Snatch -
up to 70 x 1 x 3

Fucked around with some GHR's and sit ups.

Happy with my front Squat, though I would have been happier if I got 130. Also I guess I could count 110 x 3 x 5 as a rep PR. I remember not long ago I just about managed to get 110 for 3 doubles.

[Dave 321]

24/03/2012

Snatch -
20 x some
40 x some
50 x 2 x 2
60 x 2
70 x 2
80 x 2
90 x 2 PR Double
100 - F, F

C/J -
Jerks up to 50
70 x 1
90 x 1
100 x 1
110 x 1
115 x 1 PR!

Squat -
90 x some
110 x 3
120 x 3
130 x 1
140 x 1
150 x 1 (Belt)

Pleased with the snatch double @ 90, a little disappointed that I didn't get 100, but it shouldn't be too long until I get it... Maybe at the comp on the 31st. Finally got my 115 jerk - it felt heavy. Kinda ran out of time when it came to squatting, hit a hard single with 150 and was told I had to get out lol. Ah well.

[Dave 321]

25/03/2012

Snatch -
70 x 1
80 x 1
90 x fail
90 x 1
95 x fail, fail

C/J -
60 x 1
80 x 1 x 2
90 x 1
100 x 1
110 x 1 (belt)
120 fail

Squat -
130 x 3 x 2 (no belt)

Trained today because i had nothing better to do. Missed the first 95 snatch forwards and the second behind. I caught the 120 clean high enough, but got pinned real bad at the bottom. I wasn't expecting anything different if I'm honest.

[Dave 321]

26/03/2012

Snatch -
70 x 2 x 5

C/J -
80 x 1
90 x 1
100 x 1 x 2
110 x 1

Front Squat -
60 x some
90 x 3
110 x 1 (belt)
115 x 2 x 3

Press -
70 x 1 x 3
60 x 5

GHR's
5kg x 5
BW x 8

3rd day in a row training kinda heavy... My hands hurt. But the bigger news is that today I purchased a ticket for the 105kg men A class weightlifting at the olympics.

[Dave 321]

27/03/2012

Snatch -
20 x some
40 x some
50 x 2 x 2
60 x 2
70 x 1
80 x F, 1
85 x 1
90 x 1

C/J -
Jerks up to 70
80 x 1
90 x 1
100 x 1
110 x 1

Press -
20 x some
50 x 3
60 x 2
70 - 1, 1, 1, 1, F, 1, F, 1, F
60 x 5

Roman Chair situps w/ 10k
GHR's

SNatches were fairly decent, but I was just kinda slow. Cleans were pretty straight forward. Pressed again because I like pressing.

[Dave 321]

29/03/2012

Light day, supposed to hit my openers but felt like shit and failed. I'm not worried though. Planning to open with 90/110.

[Dave 321]

31/03/2012

Competition Day!
Snatch -
90 - Three Whites
95 - Three Whites
100 - X Missed behind

Clean/Jerk -
110 - X Press Out
115 - X Didn't make the Squat
115 - X Didn't make the Jerk

Frustrated. I wanted to reattempt 110, but my coach told me to go for 115.

[Dave 321]

01/04/2012

Front Squat -
90 x 3
110 x 1
120 x 1
130 fail
110 x 3 (belt)
115 x 3
120 x 1

Press -
50 x 3
60 x 2
70 x 1
75 fail x 2
72 fail
70 x 1 x 8
60 x 6

GHR's
BW x 10

Went for a double with the 120 front squat but didn't make it... I figure if I can double it, I can clean it. Kinda...

[Dave 321]

02/04/2012

Snatch -
20 x some
40 x 2
50 x 2 x 2
60 x 2
70 x 2
80 x 1,F
90 x fail

C/J -
Jerks up to 70
80 x 2
90 x 1
100 x 1
110 x 1 x 3

Front Squat -
50 x 5
90 x 2
110 x 1
120 x 1 x 3 (belt)
100 x 5, 3

GHR's - 10, 10
RC Situps - 15, 15

Hilarious snatch miss with 90... I caught it, then fell to my knees but still held it. Dropped it behind at that point on purpose. lulz ensued. Lockouts on all my 110 jerks were a bit vague... Really need to sort this out.

[Dave 321]

03/04/2012

Snatch -
20 x some
40 x 2
50 x 2
60 x 2
70 x 2
80 x 1
85 x 1
90 x 1 x 5 (out of about 8 attempts, not very good)

C/J -
Jerks up to 70
90 x 1
100 x 1
110 x 1 x 3 (Belted, all pretty shit)

Squat -
90 x 3
110 x 3
120 x 2
130 x 2
140 x 1 (belt)
150 x 1
155 fail
130 x 3
140 x 2

GHR's -
10 x 8, 6

I went too heavy today, also started to jump forwards a little bit when snatching which is not good at all. Gonna go slightly lighter next time and make sure I get the lifts damn near perfect - I think I could do with it. I haven't back squatted in a while, it felt weird. i can say that the squat on the clean felt a bit easier today.

[Dave 321]

05/04/2012

Hang Snatch - (just below the knee)
20 x some
40 x 2 x 3
50 x 2 x 2
60 x 2 (straps from here onwards)
70 x 1, 2
75 x 1f (meant to be a double)
70 x 2 x 5

C/J -
Jerks up to 70
80 x 1
90 x 1 x 2
100 x 1
105 fail
100 x 1 x 2

Front Squat -
50 x some
90 x 3
110 x 1
120 x 1 (belt)
125 x 1 x 5
110 x 3

Press -
20 x 5
50 x 3
60 x 2
71 x 1, F, F
55 x 6

Deadlift -
120 x 2
140 x 1
170 x 1
190 x 1
200 x 1
210 fail

First time properly trying hang snatches... Wow, I was knackered. I found that nearing the end of them I was getting pretty quick to dive under the bar and trying to really explode at the hips. Also felt pretty good using straps. When I started c/j's I felt a bit slow and un-focussed, this showed up in the jerk, lock outs were all vague even at light weights. I was in a fair state to squat though, so I got 5 singles with 125, form could have been better but it's not the worst I've done. Deadlifted for the first time in ages, something I've noticed when I deadlift know is it kind of turns into a deadlift with a quick shrug. Got 200 which wasn't too slow, went for 210, broke it off the floor a few inches then dropped it. I couldn't bring it higher.

[Dave 321]

09/04/2012

Snatch -
20 x some
40 x 2 x 2
50 x 2 x 2
60 x 2
70 x 1
75 x 1
80 x 1
85 x 1
90 x fail x 2
80 x 1
85 x fail

C/J -
Jerks up to 70
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 fail

Squat -
70 x some
110 x 3
130 x 2
140 x 1
150 x 1 (belt)
155 x 1
160 x 1 Olympic Squat PR
140 x 3 x 4

Felt a bit crappy today... Went out on the weekend, didn't get enough sleep, throat is fucked. I did train on sat/sun but nothing worth reporting. Throat was still a bit sore today, but not as bad as yesterday - Still I couldn't get into the mood for lifting when I was snatching and cleaning. Having said that though, all my jerks were locked out pretty good, didn't get up from the squat on 115. Then I put on some Black Label Society so I could squat properly... The best squatting session I've had in a long time. feelsgoodman.

[Dave 321]

10/04/2012

Snatch -
20 x some
40 x 2 x 2
50 x 2 x 2
60 x 2
70 x 2
75 x 1
80 x 1
85 x 1
90 fail
90 x 1 x 3

C/J -
Jerks to 70
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 fail

Front Squat -
90 x 3
110 x 2
120 x 1 (belt)
100 x 5 x 3

First things first... Sleep was terrible last night, probably got to sleep at about 2am, then before I knew it my alarm was going off at 6 - My sleep pattern was a bit fucked from the bank holiday weekend. Nevertheless, I ended up snatching 90 for three fairly decent singles - Each one involved me coughing up something horrific which made me feel sick lol. Then I cleaned, went as expected up to 115. Had to run across nearly the whole platform for the squat, had to readjust the bar twice, and then failed miserably. The 120 front squat was pretty shitty - It moved pretty fast but I fell forwards so badly on it and at that point I decided I needed to do some 5's for my upper back. 5's for front squats are horrible.

[Dave 321]

12/04/2012

Snatch -
20 x some
40 x 2 x 2
50 x 2 x 2
60 x 2 70 x 2
75 x 2 x 4
80 fail (lol)

C/J -
Jerks up to 70
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
112.5 x 1
115 fail

Front Squat -
110 x 1
115 x 2 x 4

Feeling a fair bit better today, throat has pretty much cleared up - Just occasionally a bit phlegmy. Snatched 75 for 4 fairly easy doubles, weight felt light, I was moving quick... Coach said to do 80 for the last set, I pulled them high and quick, but caught both of them too far in front of me. I guess I got used to snatching 75 lol. Cleans went alright, I decided to do a baby jump from 110 to 112.5, I caught the jerk and really went down into the split but held it. Then went for 115, got up from the squat fairly easily (even without a belt) but the jerk was a disaster. Did my front Squats without a belt too - Trying to ride the bounce out of the bottom.

[Dave 321]

13/04/2012

Snatch - Straps for the heavy ones
20 x some
40 x 2 x 2
50 x 2 x 2
60 x 2
70 x 1
80 x 1
85 x 1
90 x f, f, 1, 1
92.5 x f

C/J -
Jerks up to 70
90 x 1
95 x F, 1
100 x 1
105 x 1
110 x 1
115 x f, f

Squat -
90 x some
110 x 5
130 x 5
135 x 3

Trained in the afternoon. Strapped up for the snatches because my hands were hurting... I missed the first 90 snatch forwards, and the second behind me. After the 2 that I made, I tried for 92.5 and didn't really have the lockout strength. I made both cleans with 115, I should have really made the first attempt because it was a solid lockout, but the bar was just too far forwards. Squatted without a belt.

[Dave 321]

15/04/2012

Snatch -
20 x some
40 x 2 x 2
50 x 2
60 x 2
70 x 2
80 x 1
90 x 1
95 x f, f, 1 - Lost both of them forwards

C/J -
Jerks up to 70
80 x 1
90 x 1
100 x 1
110 x 1
115 x 1 x 3

Clean/Front Squat (excluding the squat for the clean)
100 x 4
105 x 3
105 x 3

A pretty decent session... I wanted to go heavier when I was snatching because the last one with 95 felt really good but my coach told me to leave it. I'm very happy with the clean and jerks, I hadn't made 115 in quite a while... And I've just done it three times in a row. The rack was taken so I did some front squats after a clean... Shit was tough.

[Dave 321]

16/04/2012

Snatch -
20 x some
40 x 2 x 2
50 x 2
60 x 2
70 x 2
80 x 1
90 x 1
95 fail x 5

C/J -
Jerks up to 70
80 x 1
90 x 1
100 x 1
110 x 1
117.5 x 1 PR!

Front Squat -
80 x 3
90 x 3
100 x 5
105 x 5 x 3

Conditioning (OMG)
Power cleans with 60 in one minute - I managed 17

Snatching felt really good up until I tried 95... I hit 90 perfectly. I missed 95 a couple of times in front and a couple behind. But I made up for it with my cleans, I was gonna do 115, but I was encourage to go for 117.5 instead, so I did, and I got it. The squat was hard, but I kept the elbows solid on lockout. I held it for a few seconds over head lol.I think 105 really was my limit for front squats - I was folding over pretty bad on the last reps. The power cleans made my quads burn up.

[Dave 321]

17/04/2012

Pointless day. Hands are hurting, moving slow. Think I might have gone a bit too heavy yesterday.

[Dave 321]

19/04/2012

Snatch -
60 x 2
70 x 2
80 x 2
90 x 1

C/J -
70 x 2
90 x 1
100 x 1
110 x 1

Front Squat -
90 x 2
110 x 2
115 x 2 x 3

GHRs and Situps

Hit my openers today for the comp on saturday... Hopefully I'll achieve a total this time LOL.

[Michael Park]

Good luck at the meet!

[Dave 321]

Thanks!

21/04/2012 - Comp Day
Snatch -
90 - Good Lift
95 - Good Lift
100 - Miss

Clean and Jerk -
110 - Good Lift (it sucked, but it was legal)
115 - Miss
115 - Miss

[Dave 321]

22/04/2012

Snatch -
50 x 2
60 x 2
70 x 2
75 x 2
80 - F
80 x 2
70 x 2
72.5 x 2
75 x 2
77.5 x 1F, F1

C/J -
70 x 2
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 fail

Squat -
110 x 3
130 x 1
Then I gave up.

A bit tired and slow today - I think it's because I don't eat properly on competition day and it fucks me over.

[Dave 321]

23/04/2012

Snatch -
50 x 2 x 2
60 x 2
70 x 1
80 x 1
85 x 1
90 x 1
92.5 x f, 1
95 x f, 1, 1

C/J -
60 x 2
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1, f, 1, 1

Squat -
90 x 3
110 x 1
130 x 1
140 x 2, 5, 4, 3

Press -
60 x 4 x 2


Everything went better than expected.

[Dave 321]

24/04/2012

Snatch -
50 x 2 x 2
60 x 2
70 x 2
80 x 2
85 x 2
90 x 2, F1, 1F, 1F

C/J - Double Jerks/Single Clean
70 x 1
80 x 1
90 x 1
100 x 1
105 x 5
110 fail (didn't even squat it)

Front Squat -
90 x 3
110 x 2, 1
Gave up.

Deadlift - w/Straps (all done with a clean style extension at the top)
140 x 3
160 x 2
170 x 2
190 x 2
210 x 1 - Just a deadlift, but a PR!
170 x 2
180 x 2

Felt pretty good today - I think I should have gone for a max snatch though.

[Dave 321]

24/04/2012

Snatch -
50 x 2 x 2
60 x 2
70 x 2
80 x 2
85 x 2
90 x 2, F1, 1F, 1F

C/J - Double Jerks/Single Clean
70 x 1
80 x 1
90 x 1
100 x 1
105 x 5
110 fail (didn't even squat it)

Front Squat -
90 x 3
110 x 2, 1
Gave up.

Deadlift - w/Straps (all done with a clean style extension at the top)
140 x 3
160 x 2
170 x 2
190 x 2
210 x 1 - Just a deadlift, but a PR!
170 x 2
180 x 2

Felt pretty good today - I think I should have gone for a max snatch though.

[Dave 321]

26/04/2012

Bench -
110 x 1 PR

My whole back feels wrecked from deadlifting on tuesday.

[Dave 321]

27/04/2012

Snatch - w/ straps
50 x 2 x 2
60 x 2
70 x 1
80 x 1
85 x 1
90 x f, 1
95 x 1
100 x 1 PR
105 x f, f
80 x 2
82.5 x 2
85 x 2
87.5 x 2
90 x 2
92.5 x f

C/J -
50 x 3
70 x 2
80 x 2
90 x 1
100 x 1
110 x 1
115 x fail

Front Squat -
90 x 5
100 x 2
105 x 2 x 3

Back felt better today... Snatched with straps because my hands were hurting. And I finally got the 100 snatch! I did a lot of snatching today and I think it showed with my cleans. My front squat has taken a bit of a dive recently so i'm gonna have to work it hard again. I think it might be because of doing two competitions within two weeks... it seems to fuck up the whole schedule.

[Dave 321]

28/04/2012

Snatch -
50 x 2 x 2
60 x 2
70 x 2
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1 No Strap PR

C/J - Double Clean
70 x 1
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 fail - Failed the jerk
95 x 1
97.5 x 1
100 x 1
102.5 x 1
105 x 1

Front Squat -
90 x 2
100 x 2
105 x 2
110 x 2
115 x 2

Pretty good session today. Snatches felt good. Double cleans are horrible. Front Squat was feeling a bit better.

[Dave 321]

29/04/2012

Snatch - w/straps from 85
50 x 2 x 2
70 x 2
80 x 1
85 x 1
90 x f1 (went on straight after the miss)~
95 x 1 (walked half way across the platform when i stood up lol)
80 x f1
85 x 1
87.5 x 1
90 x 1
92.5 x 1

C/J -
50 x 3
70 x 2
80 x 2
90 x 1
100 x 1
110 x 1 x 2

Front Squat -
90 x 2
100 x 2
110 x 2
120 x 1

Time is always a bit short on the weekends, but I do what I can. Hands were hurting so I strapped up for the snatches - I've got a blister in a really odd place on my hand. And my thumbs are hurting. But I felt good.

[Dave 321]

30/04/2012

Snatch -
50 x 2 x 2
60 x 2
70 x 2
80 x 2
85 x 1
90 x 1
95 x F, F (lost first in front, Second behind)
75 x 2
80 x 2
82.5 x 1F
85 x 1
87.5 x 1
90 x 1

C/J -
50 x 3
70 x 2
80 x 1
90 x 1
100 FAIL!

Squat -
90 x 2
110 x 2
130 x 1, 2

Perhaps the worst day ever. probably managed about 3-4 hours sleep, hands sore as fuck, didn't eat anywhere near enough at work... Just an absolute disaster. I don't remember the last time I had to work so hard for a 130 squat.

01/05/2012

Snatch -
up to 90 x 1

C/J - Double clean
Up to 100 x 1

Front Squat -
115 x 1 x 3

Clean style deadlift -
170 x 2 x 3

[Dave 321]

03/05/2012

Snatch -
up to 95 x 1
80 x 1
82.5 x 1
85 x 1
87.5 x 1
90 fail

C/J -
Failed 100 lol

Squat -
130 x 3
140 x 1 - Belt
150 x 1
155 x 1
130 x 5

04/05/2012 - Morning Session

Power clean/jerk -
50 x 3
70 x 2
80 x 1 x 2
90 x 1 x 3
95 x 1
100 x 1 x 2
105 x 1
110 x 1
115 fail
115 failed jerk

Front Squat -
90 x 2 x 2
100 x 2
110 x 2
105 x 3 x 3
105 x 2

Evening session -

Bench -
100 x 2 x 3

Squat -
70 x 3
100 x 3 x 2
110 x 2
130 x 1
140 x 1
145 x 1
150 x 1 - Beltless PB - Though not much to shout about really
140 x 2 x 4

Press -
60 x 3
65 x 1

05/05/2012

Snatch - Straps
70 x 2
80 x 1
85 x 1
90 x 1
95 x 1
100 fail x 3

C/J -
50 x 3
70 x 2
80 x 1
90 x 1
100 x 1 x 2
105 x 1
110 x 1
115 x 1
120 x f x 2 - Didn't pull the 1st high enough at all, caught second one pretty high, went down and couldn't squat back up

Front Squat -
90 x 3
100 x 2
110 x 1
120 x 1
125 x fail
110 x 2
105 x 3 x 3

[Dave 321]

06/05/2012

Front Squat -
bar x some
70 x 3 x 2
90 x 3
100 x 2
110 x 1
120 x 1
125 fail
110 x 3 x 3

Power Snatch -
40 x 4
50 x 3
60 x 2
65 x 2
70 x 2 x 2
75 x 2
80 x 1

C/J -
up to 110 x 1

[Dave 321]

07/05/2012 - Afternoon

Front Squat -
50 x 5
90 x 3
110 x 2
110 x 1
120 x 1
125 x 1 I think this is a PR
115 x 2 x 3
100 x 5

Gonna snatch and C/J later

[Dave 321]

07/05/2012 - Evening

Snatch -
50 x some
60 x 2
70 x 2
80 x 1 x 2
85 x 1
90 x 1
95 x 1
100 x f x 2

Squat -
50 x some
90 x 3
110 x 3
130 x 1
140 x 1
150 x fail
130 x 2

What can I say... It was a caffeine free day.

[Dave 321]

08/05/2012

Hang Snatch - w/straps
50 x 2
60 x 2
70 x 2
75 x 1
80 x 1
85 x 1
90 x 1
95 x f
95 x 1

C/J -
UP to a fail with 105 twice -

Fail Front Squats

Started off alright - Perhaps I used all my energy snatching.

[Dave 321]

11/05/2012

Snatch -
70 x 2
80 x 1
85 x 1
90 x 1
95 x 1
100 x f x 2

C/J -
70 x 2
80 x 1
90 x 1
100 x 1
110 x f x 2

Front Squat -
90 x 3
110 x 2 x 2
115 x 1
120 x 1
100 x 3 x 5

Shoulder was feeling a bit dodgy today, might have to start doing some presses.

[Dave 321]

12/05/2012

C/J -
70 x 2
80 x 1
90 x 1
100 x 1
105 x 1
110 x 1
115 x 1
120 x f x 2 - Couldn't Squat it up

Squat -
90 x 3
110 x 3
130 x 3
140 x 1
150 x 1 - Belt
155 x 1
130 x 3 x 4
135 x 3

Deadlift -
180 x 2 x 3

[Dave 321]

13/05/2012

Front Squat -
50 x some
70 x some
90 x 3
100 x 3
110 x 2
120 x 1
125 x 1
110 x 2 x 3
112.5 x 2
115 x 2
117.5 x 1 (failed double)

[Dave 321]

14/05/2012

C/J -
Warm up
80 x 2
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
120 x f x 2 - PR Clean

Front Squat -
90 x 3
100 x 3
110 x 2
120 x 1
125 x 1
130 fail
110 x 2 x 2
112.5 x 2 x 3

Press -
50 x 5 x 2
55 x 4
50 x 5

CURLZ! -
30 x 8
35 x 8
40 x 8
30 x 10

No snatches because my shoulder felt a bit odd, been using my arms at funny angles at work. Made a clean PR with 120 - Missed the jerk because I'm an idiot, tried it a second time and didn't squat it. Front squats were pretty much as they were yesterday, which isn't a bad thing I guess. Pressed for my shoulder - My press has gotten really weak and I wasn't exactly a strong presser before I pretty much forgot about them. Curls - a pump was had.

[Dave 321]

15/05/2012

Front Squat -
warm up
90 x 3
100 x 3
110 x 2
120 x 1
125 x 1
130 fail
115 x 2
117.5 x 2 PR
120 x 2 PR

Light Snatches

Light Clean/Jerks

Press -
50 x 3
55 x 3
60 x 2
65 x 1
70 x 1
75 x fail
65 x 3 x 5

Front Squatting first derives me of any sort of power...

[Dave 321]

17/05/2012

Snatch -
60 x 2
70 x 2
80 x 1
90 x f
90 x 1
95 x 1
100 x 1

C/J -
80 x 1
90 x 1
100 x 1 x 2
110 x 1
115 x 1
120 x 1 PR!

Front Squat -
90 x 2
110 x 2
120 x 1
125 x 1
115 x 2

Got some rehbands today, they felt very tight at first but seem to have loosened up a bit. Oh and a new PR total of 220kg...

[Dave 321]

18/05/2012

Front Squat -
warm up
90 x 3
100 x 2
110 x 2
120 x 1
130 x 1 PR
120 x 2 x 5

Press -
warm up
65 x 1
70 x 1
72.5 fail
67.5 x 2
68.5 x 2, 2, 1, 2

I was happy with my squatting. I did try a few cleans and snatches but I was useless.

[Dave 321]

19/05/2012

Snatch -
warm up
70 x 2
80 x 2
85 x 2
90 x 2
92.5 x 1
92.5 x 2

Fail cleans

Front Squat -
100 x 2
110 x 2
120 x 1 x 2

No coffee, felt dead.

[Dave 321]

20/05/2012

Squat -
warm up
120 x 2
140 x 1
150 x 1 - Belted
160 x 1
170 x 1 - High bar PR... Horrible, but I got it.

Bench -
80 x 8
100 x 2
80 x 5

It's a Squat PR, I guess..

[Dave 321]

21/05/2012

I was fucked from that squat.

22/05/2012

C/J -
warm up
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x 1
120 x 1

Front Squat -
110 x 2 x 2
120 x 1
125 fail
100 x 5
105 x 5
110 x 3

[Dave 321]

25/05/2012

Hang snatch -
60 x 2 x 2
70 x 2 x 2
75 x 2
80 x 2
85 x 2
90 x 1F

Clean and power jerk
up to 110 x 1
115 x f x 2

Squat
120 x 5
130 x 4
140 x 2
120 x 5

27/05/2012

Snatch -
70 x 2 x 4

C/J -
up to 110 fail

Really sore biceps today, I think it was from bringing the bar down to the hips on the hang snatches from friday. Hurts like a mother fucker.

[Dave 321]

28/05/2012

Snatch w/ straps -
90 x 1
95 x f x 2
90 x 1

C/J -
100 x 1
110 x 1
120 fail

Front Squat -
110 x 2
115 x 2 x 2
115 x 1
100 x 6

Push Press -
50 x 2
55 x 2
60 x 2
65 x 2
70 x 2
75 x 2
80 x 1 x 2

[Dave 321]

29/05/2012

Front Squat -
90 x 4
100 x 3
110 x 3
120 x 1
130 fail
110 x 2
115 x 2
120 x 2

Push Press -
50 x 3 x 2
55 x 3
60 x 3
65 x 3
70 x 3
75 x 3
80 x 1
70 x 3 x 3

Curlzzz -
40 x 8, 10
30 x 16 PUMP YO!

[Dave 321]

31/05/2012

Snatch -
70 x 2
80 x 1
85 x 1
90 x 1
95 x 1
100 x f x 5

C/J -
80 x 1
90 x 1
100 x 1
110 x 1
115 failed jerk
120 didn't squat the clean

Front Squat -
90 x 3
110 x 2
115 x 2
120 x 2
100 x 7

Push Press -
70 x 3 x 5

[Dave 321]

02/06/2012

Front Squat -
110 x 2
120 x 2
125 x 1 (failed double)
110 x 3 x 5

Push Press -
60 x 3
65 x 3
70 x 3
75 x 3 x 5