2015-02-01
Frontsquat: 160 kg x 1
Bench press: 110 kg x 5
Assistance stuff
Sauna
2015-02-06
Clean: up to 150 kg
Deadlift: 210 kg x 5
Press: 72.5 kg x 5 x 3
2015-02-09
Powerclean & jerk: up to 140 kg
Clean: up to 160 kg
Squat: 210 kg x 5
Thank you, Colin!
Unfortunately not, my camera is still broken and I did not yet get a new one. I will occasionally have others film some lifts but usually only the PR attempts of which there were not many recently. There will be more videos once I actually improve : ). Glad you are enjoying the updates though. Cheers.
2015-02-01
Frontsquat: 160 kg x 1
Bench press: 110 kg x 5
Assistance stuff
Sauna
2015-02-06
Clean: up to 150 kg
Deadlift: 210 kg x 5
Press: 72.5 kg x 5 x 3
2015-02-09
Powerclean & jerk: up to 140 kg
Clean: up to 160 kg
Squat: 210 kg x 5
I was on a long planned vacation for a couple of weeks without training and have been back to it for 2 weeks now. I am getting into HLM olympic weightlifting programming, starting out with the very first 3-day iteration outlined in PPST3. So far it is pretty hard despite light weights, I am very unadapted to the training volume. I also seem to have a lot of trouble with upper body movements - my technique feels like shit, everything is uncoordinated, asymmetrical... So I am starting very light, I am sure things will get better in week 3 or 4.
Also, I have a new camera and might post videos more often again - once I am past novice and early intermediate weights...
2015-03-09
Squat: 180 kg x 5 x 5
Press: 60 kg x 5 x 5
Deadlift: 190 kg x 5
2015-03-11
Snatch: 105 kg, 107.5 kg, 110 kg, 112.5 kg, 115 kg F, 105 kg, 107.5 kg, 110 kg, 112.5 kg, 115 kg F
Bench press: 100 kg x 5 x 5
Front squat: 140 kg x 3 x 3
2015-03-13
Clean & jerk: 140 kg, 142.5 kg F, 132.5 kg, 135 kg, 137.5 kg, 140 kg, 142.5 kg x F
Box squat: 150 kg x 5 x 3
Push press: 80 kg x 3 x 5
2015-03-16
Squat: 185 kg x 5 x 5
Press: 62.5 kg x 5 x 5
Deadlift: 192.5 kg x 5
2015-03-11
Snatch: 100 kg, 102.5 kg, 105 kg, 107.5 kg, 110 kg F, 100 kg, 102.5 kg, 105 kg, 107.5 kg F
Bench press: 102.5 kg x 5 x 5
Front squat: 145 kg x 3 x 3
2015-03-13
Clean & jerk: 130 kg, 132.5 kg, 135 kg, 137.5 kg F, 130 kg, 132.5 kg, 135 kg x F
Box squat: 152.5 kg x 5 x 3
Push press: 82.5 kg x 3 x 5
2015-03-23
Squat: 187.5 kg x 5 x 5
Press: 65 kg x 5 x 5
Deadlift: 195 kg x 5
2015-03-25
Snatch: none
Bench press: 105 kg x 5 x 5
Front squat: 147.5 kg x 3 x 3
2015-03-27
Clean & jerk: none
Box squat: 155 kg x 5 x 3
Push press: 85 kg x 3 x 5
2015-03-30
Squat: 190 kg x 5 x 5
Press: 67.5 kg x 5 x 5
Deadlift: 197.5 kg x 5
2015-04-01
Snatch: none
Push press: 87.5 kg x 3 x 5
Front squat: 150 kg x 3 x 3
2015-04-02
Clean & jerk: none
Bench press: 107.5 kg x 5 x 5
Paused squat: 157.5 kg x 5 x 3
2015-04-07
Squat: 192.5 kg x 5 x 5
Press: 70 kg x 5 x 5
Deadlift: 200 kg x 5
2015-04-08
Snatch: 105 kg, 107.5 kg, 110 kg, 112.5 kg, 115 kg x F, 105 kg, 107.5 kg, 110 kg x F, 115 kg
Bench press: 110 kg x 5 x 5
Front squat: 152.5 kg x 3 x 3
2015-04-10
Clean & jerk: 130 kg, 132.5 kg, 135 kg, 137.5 kg x F, 130 kg, 132.5 kg, 135 kg, 137.5 kg, 140 kg (Powerclean on the second round up to 137.5)
Push press: 90 kg x 3 x 5
Paused squat: 160 kg x 5 x 3
Busy three weeks with the holidays in between. Some training sessions had to be rescheduled but I was able to get all sessions in. I had some minor knee pain which caused me to cancel any dynamic lifting beginning in week 3. I also switched the box squats in the program for paused squats. I feel like the box squats change my mechanics for the worse. Certainly not the fault of the exercise but I prefer the pause squat.
That last week I was able to reintroduce the olympic lifts and don't have any knee pain anymore. Even powercleaned up to 137.5 kg which is unusual for me after not doing them regularly.
The only other significant change was in the way I was motivated to train and felt during training. Those first two weeks everything felt super heavy despite relatively light weights. Beginning with week 3 I got myself more psychologically involved in every lift. I definitely feel a little anti-social in training having my headphones on the whole time and not talking much at all. But this is the only way for me to get into the zone and cancel out all the noise going on around me. It makes me feel better, lift more weights and be more positive during and after the work-out. I will keep it that way.
Interesting observation on the volume. Do you feel you've adjusted by now? And do you plan to introduce a 4th day, or just stick with 3-day HLM setup?
I am adjusted now, yes. It usually takes a couple weeks if there is a time that you did not train at all. If someone were super serious about training then he should not take more than a week off for that reason IMO. But I am just not that hardcore : ).
I might introduce a 4th and even 5th or 6th day eventually if I commit myself to the sport long enough that this will become necessary. But I will not train more often than what I need in order to progress. Right now things are fine with phase I of the 3-day template. And before I introduce another day there will be phase II to go through. So it will be a while until then.
2015-04-13
Squat: 197.5 kg x 5 x 3
Push press: 92.5 kg x 5 x 5
Deadlift: 202.5 kg x 5
2015-04-15
Snatch: up to 110 kg x 1
Clean & jerk: up to 160 kg x 1
Bench press: 112.5 kg x 5 x 5
I am making minor adjustments this week to accomodate my last team competition on Saturday:
- only three sets of squats on Monday (next week I will repeat the weight and do the 5 sets)
- switching front squats for clean & jerks today
- working up to heavy single in olympic lifts and accepting more fails if necessary (failed on snatch several times, but did not fail in clean & jerks at all)
- no training on Friday
I am not in competition shape but I am not unhappy to get the 160 in this condition. If I finish with something like 110/150 on Saturday I would be okay with it. But obviously I will try to do what is best for the team.