Alex's attempt to master the barbell.

[Alex Kennedy]

My name is Alex. I'm a former marine, current college student, and work as a personal trainer. I've been training for 5 years with 3.5 of them being very inefficient (the first 3.5). Then I transitioned into getting strong. I have a lot of love for powerlifting and weightlifting, though I've only competed as a powerlifter. Here we go.

Male 5'9 190 26
Squat: 405-comp
Bench: 350-gym
Dead: 500-comp
Press-210
Snatch-215 (235 from benches, I know, it's weird).
Clean and jerk: 265

Thurs
Front squat
135x3
185x2
225x1
255x1
285x1
315x1
330x1 PR- http://www.youtube.com/watch?v=qw1bjlMZVYk

Snatch
95x3
135x2
155x1
175x1
185x1
205x1-F http://www.youtube.com/watch?v=CjD4GmugeYw
205x1 http://www.youtube.com/watch?v=WO9KycKa-ZQ
215x1 http://www.youtube.com/watch?v=yg06XqZeM7Q
225x1-F

Front Squat
275x3
285x3
285x3
265x5 PR

Zercher from pins (parallel)
135x3
185x2
225x1
245x5
265x4
285x3
265x5
285x4
305x3

[John Petrizzo]

Hi Alex,

Welcome to the forum. Nice job with those snatches, I look forward to following your progress.

JP

[Alex Kennedy]

Thanks John! Any suggestions on improving my lifts is welcome and encouraged.

[Alex Kennedy]

Friday, life got in the way and I didn't get a chance to ear breakfast until before my workout. Also felt sluggish.

Snatch Complex: Power Snatch(1)/Hang Power Snatch(1)/Hang Power snatch below the knee(1)
115x1
135x1
155x1 http://www.youtube.com/watch?feature...&v=mFB4byD_sF4
175x1
All felt slow

Push Press
45x10
95x5
135x3
185x2
225x1
245x3-F Missed last one due to sloppy form
225x3 Clean
235x2
240x2
245x2
250x2
235x2

Bench From Pins (chest touching)
135x5
225x3
255x5
275x4
295x3
265x5
285x4
305x3

Dumbell Row
100x20x4

Pull ups
1x20
3x12
1x11

Pikes
4 x AMRAP

[Alex Kennedy]

Next Meet: USAPL/Sat/March 23rd. I'm competing raw in either the 181's or 198's. I might not cut this time around, and get my weight up about 8 lbs.

Saturday

LBBS
45x10
135x5
185x3
225x3
275x2
315x1
345x1
375x1-smooth
385x1-grind

LBBS from pins (below parallel)
255x5
275x3
295x3
315x2
335x1 PR http://www.youtube.com/watch?v=NlTZBE5GuUs

Bentover Row
225x5x4 First time I did them all with the hook grip.

Weighted pull ups
25x10
35x10
45x10
25x10
25x10

[5inthehall]

Yo. Nice PR. And don't cut.

[Alex Kennedy]

Sunday

Snatch
135x1x3
155x1
185x1- gross
185x1 awesome
205x1
225x1x12-F
Ended up saying fuck everything else and went all out for snatches. Spent about an hour trying 225. All were fails, all were forward.

[Alex Kennedy]

Yo. Nice PR. And don't cut.

Thanks, we'll see! Move your training log over here!

[Alex Kennedy]

Monday (xmas eve)

Snatch
135x1
155x1
175x1
205x1-sloppy
205x1-clesan
225x1 Ka-motherfuckin-boom! PR http://www.youtube.com/watch?v=r9C2Q0L3EmA

Clean and jerk
135x1x3
185x1
185x1
205x1
225x1
245x1
265x1
275x1-F
275x1 PR Clean, missed the jerk http://www.youtube.com/watch?v=anAqN_PxK20
275x1-F
275x1 again, got the clean, missed the jerk.
275x1x5. Got buried by all these, couldn't even stand up.
I've never missed due to the jerk. My film shows that when the weight gets heavy, as I bend down for the dip and drive my weight shift forwards. Going to cue my hips today if I decide to lift.

[Alex Kennedy]

Tuesday merry xmas!
Snatch complex: Snatch(1)/Hang Snatch(2)
135
155
175
185-F Missed last hang snatch

Clean and jerk complex- clean(2)/clean and jerk (1)
135
175
195

Clean and jerk
225x1x2