Hunter's Training log

[HunterHenzler]

Went to Rip & Moser's olympic lifting performance seminar this past weekend over in W.F. Decided to keep a log over here so Moser can give me feedback on training.

Little background on me-
I'm a 19yr old (1992) 77kg lifter. Jr. in college at Lubbock Christian University (if that matters to anyone)
Best competition was in June- 96+111=207 which qualified me for Jr. & University Nationals this coming spring. Planning on competing at those comps if the USAW ever decides when & where it will be.

Weightlifting is my passion- I played football and powerlifted in HS, and now am going to become as great as possible at Weightlifting.

As far as things I need to work on- my upper body is pretty weak compared to my lower body- which I think holds me back sometimes on my jerks. I'm also a lot better at snatches than clean, I can snatch 90 on a pretty regular basis lately, but if I clean 110 it's normally pretty tough- best snatch is 96, clean is (265#) ~120kg. Best C&J is (255#) ~115kg.
Will be following a "Bulgarian" style approach- working into it to let my body adapt to it better. Will go heavy when everything is really hitting right. OTherwise I'll just focus on getting in and hitting my "minimums" Coach Moser talked about over the weekend.

[HunterHenzler]

This was yesterday's training:

first time I got to train since sunday -_-


Wednesday, August 24th, 2011


Front Squat
6x20
4x50
4x70
2x90
2x110


Snatch
Warm-up x20, 40, 45
1x50
1x60
1x70
1x80
1x85
0x90-pulled too reckless, lost it behind.
1x90- not tough. Could've went for 90, but I'm going to try and be more conservative starting out on the Bulgarian-style trainign to let my body adapt semi-gradually (per Moser's suggestion)


C&J
Warm-up x20, 40, 60
1x80
1x90
1x100-stopped there


Back Squat
4x60
4x80
2x110
2x120
2x130-easy


Incline-going to do "something overhead"/some kind of pressing movement every workout... my upper body is embarassing weak.
10x40
10x50
10x60


That was it, less than hour I think. Pretty good workout.


Then this mornings training:

Was in the weight room before 7 this morning, got out about 7:30. about a 40min workout.


Thursday, August 25th, 2011


Back Squat
4x60
4x90
2x110
2x130
5x90-fast as possible


Power Snatch
warm-up x20, 40
2x50
2x60
1x70
1x75


Power C&J
warm-up x20, 55
1x70
1x80
1x90


Front Squat
4x60
4x80
2x90
2x100


Military Press- taking ~same grip I do on cleans, jerks & fs's
10x20
10x30
10x40


That was it. Starting out light w/ higher reps on pressing movements to get used to pressing again before I jump in and go heavy weights

[Tamara Reynolds]

Yay! You're here!

[HunterHenzler]

Just got to lift 2x last week, classes started up and I was still figuring out my schedule and couldn't ever find a time when the weight room was open to lift in...
Finally going to get to get back in my consistency now.
Will start getting up and training with the goal to be in the weight room by 6:45 every morning.
That gives me time to eat breakfast and shower before I head into town for school on m/w/f (start at 10.am, bout a 30-40 min drive including finding a parking spot)


Tuesday, August 30th, 2011


Back Squat
5x20
4x60
4x90
2x10
2x130
1x140
1x150- felt good, decided match a PR
1x160- tough, but I fought through it, felt really good. Honestly feel like high bar does more for me, so I'm sticking with HB for now. This was a PR tie


Snatch
warm-upx20
1x40
1x160
1x70
1x80-smoked it, decided to skip 85
1x90-felt real good!
1x95- holy smokes it felt good. A little instable bc it was my first snatch in almost a week, but the strength was definately there!
2x0x100- left first just BARELY in front. it'll be mine soon enough. 2nd rep I rushed bc I needed to get out so the HS athletics could use every rack



Good training session, albeit it was short and just half a session.. still good though.
Hill hit powers tomorrow morning (making the lifts quick, will go pretty heavy on FS's, then fulls on thurs. and alternate like that.

I really think keeping the bar closer in the start position is helping me get more explosion into the 2nd pull, that along with the wider grip Rip told me to take seems like they both are helping my improved consistency already

Thanks for checking it out.
God bless

[stef]

http://www.wfac-gym.com/WFACnews2/?p=964

[HunterHenzler]

http://www.wfac-gym.com/WFACnews2/?p=964

Thanks Stef! I'll get that mailed in sometime this week. Do y'all plan on staying at a hotel?


This morning: about a 45 min workout, started around 6:30-40am


Wednesday, August 31st, 2011

Front Squat
4x20
2x60
2x80
2x100
2x110
1x120


P. Snatch
warm-up x20, x40
1x50
1x60
1x70
2x1x75


P C&J
warm-up x20, x60
1x75
1x85
2x1x95


Back Squat
4x60
4x90
2x110
2x120
1x130
1x140-easy could've tripled it pretty easy


Military Press
10x25
10x35
10x45


Pull-ups
5x


Good workout, especially considering I woke up and was in the gym lifting within 20-30 minutes. Will go to 8's for mil. press next week, then maybe another week at 8's and start going into 3x5's

Class today from 10-3:45.
Will lift tomorrow morn (not as early probably) and do the full lifts (maybe with some incline bench)

God bless

[HunterHenzler]

Lifted from about 8:30-9:40


Thursday, September 1st, 2011


Back Squat
4x20
4x60
4x90
2x115
2x135
1x145
1x155-fairly easy
0x165- just wasn't there, PR attempt


Snatch
warm-up- x20, x40
1x60
1x70
1x80-felt really good
4x0x90- wasn't finishing pull on the first couple, then I just got off somehow on the last two. moved on, was feeling pretty strong still


C&J
warm-up- x50- hit throat on full clean, good thing Ididn't eat breakfast before or I probably would've thrown up
1x70
1x90
1x100
1x105
2x.5x110- missed the jerk both times. cleans felt pretty good though.


Front Squat
4x60
4x80
2x100
2x115
1x120- missed second rep, was run outta gas by this point



80/105=185
Good workout. Have a meet in just over a month at Van Alstyne (Spoon barbell). I'll hit 100/120-125 for a 220+ total....
Goal is to make huge progress and hit 110/135 and qualify for american open, that'll also put me in great position for jr. nat's. I hear Mobile is nice in december.
Tomorrow is power's, will go in around same time probably, and will also push press (from the rack position).
Not for sure about saturday yet, but right now I'm thining [b. sq, sn, c&j, ? Clean DL?, and then heavy Overhead supports)


God bless

[HunterHenzler]

Friday, September 2nd, 2011


Front Squat
4x20
4x60
2x80
2x100
2x120
1x130
0x140- not there today, 140 is my PR, been awhile since I hit it


Power Snatch
warm-up x40
1x50
1x60
1x70
2x1x75


Power C&J
1x60
1x80
1x90- smashed my throat on the clean. Still got the jerk
1x100- had soft elbows on the jerk. need to get under it better


Back Squat
4x70
4x100
2x115
2x130
1x140
1x150-not bad, thought about 160, but I was holding back so I'll hit 160+ tomorrow


Push Press- from rack position
5x50
5x60- not bad


Good training. Will hit it again tomorrow morning. Gonna sleep in (which means 8-9 for me). Wil ltake the camera tomorrow and get everything above 85/105 on the lifts, and any PR squats



God bless

[HunterHenzler]

Saturday, September 3rd, 2011


Back Squat
8x20
4x70
4x100
2x115
2x135
1x145
1x155-stopped there


Snatch
warm-up x20
1x40
1x60
1x70
1x80
1x85
1x90
2x0x95- didn't get under 1st attermpt quick eniugh, 2nd was just a pull to waist. Wasn't there today


C&J
warm-up x60
1x80
1x95
1x105-jerk was bleh
1x110-SMOKED the clean- jerk was solid
3x.5x115- 1st attemopt I still hadn't put on collars, weight slid out probably 6"-1ft. other two I was gassed after the clean. Gotta get to where I just smoke jerks like nothing


Clean DL
3x130
3x140- not tough. Trying to keep good arch and mimic the clean as much as possible


OH Supports- each rep had a three second hold
3x70
3x110
3x130- last rep I misracked on the left side and the weights wound up going everywhere... a little scary when 300# plus is 7ft OH and you don't know what it's gonna do
5x145



Good training! Felt pretty good with cleans. The 110 felt perfect in the catch, just need to keep that consistency up. Need to be snatching 100 soon and doing a 130 c&j.. I can clean 120-125 I imagine (will probably keep going on heavy cleans one day this coming week or 2), I just need to get more solid with the jerk.


God bless


Link to the vid of saturday's training
http://youtu.be/B8Xzk_Z0cn0

[HunterHenzler]

great labor day training!


Monday, September 5th, 2011


Back Squat
8x20
4x70
4x110
2x125
2x135
1x145
1x155- felt really good
1x165- PR! Finally broke 160
0x170- got pinned in the bottom. 170 will be going up soon

Power Snatch
warm-up x20, x40
2x50
1x60
1x70
3x1x75


Power C&J
warm-up x40, x60
1x75
1x85
3x1x95- 2nd set I paused at the pos. I caught it at. Other two were standing up immediately at the catch. All pretty
easy


Front Squat
4x50
4x80
2x100
2x110
1x120-pretty easy, stopped there to save for tomorrow


Military Press
10x30
10x40
8x50- pretty tough. weak upper body. will go 3x8x45-50 next week more than likely



GREAT LIFTING. After the squat PR my intensity was through the roof. felt really fast under the bar. Everything was hitting perfect. TOmorrow I'll start with fs, then full lifts, then b. sq.

Link to squat PR vid: http://youtu.be/VUajE3YWpDA


Thanks for reading.
God bless