Chronicles Of A GoLifter

Thai Boxer

I've decided to keep a log of my training to ensure I am continually making progress. Hopefully it will enable me to analyse my methods and identify areas I need to pay more attention to.

I have been weightlifting for just over six months and previous to that I trained spradically for a few years doing bodybuilding and powerlifting style workouts.

Some of my current stats, for posterity...

Bodyweight: Approx. 72kg
Snatch: 90kg
Clean and Jerk: 100kg
Back Squat: 135kg x 3
Front Squat: 120kg

I am not sure of my strength in pressing movements simply because I dont do alot of them but it is something I want to improve alot.

I am due to start a new programme tomorrow. It is specifically for weightlifting however I would like to adapt it or add to it to involve more pressing. I would also like to get up to around 80kg bodyweight, I'm not sure how conducive this type of routine is to getting bigger, but we'll see!

Thanks for reading.

Thai Boxer

Tuesday's training

Power snatch from hang:
70kg 5x5

Back Squat:
120kg x 10
110kg x 5
110kg x 10

Push Press:
60kg 3 x 10

Snatch Deadlift:
90kg x 10

Single leg squats:
BW x 5

Found this quite tough tonight. Hasn't been an awful lot of volume in my training recently so the 10's were particularily hard.

Thai Boxer

Wednesday 06/02/12

Back Squats:
110kg 3 x 10

Push Press:
55kg 3 x 10

Snatch:
60kg 3 x 5

Bent Rows:
80kg 3 x 10

Doesn't look like much written down like that. Very sore now, not sure I will train later.

Thai Boxer

Thursday 07/02/12

Power Cleans From Thigh@
80kg 5 x 5

Clean Deadlifts:
120kg 2 x 10
130kg x 10

Pullups:
BW 3 x 10

Bent Rows:
80kg x 10
60kg 2 x 10

This session is a little easier on the legs and I was grateful of it today, they really needed rested.

Thai Boxer

Snatch:
75kg 8 x 1

Clean and Jerk:
80kg 12 x 1

Front Squats:
100kg x 2

A slight injury I've been carrying for a while seems to have gotten worse this week and really affected my snatches tonight, I'll need to do something about it next week.

Thai Boxer

Monday 11/02/13

Power Snatch from Hang:
75kg x 5
70kg 2 x 5

Back Squat:
122.5kg x 10
115kg x 10
115kg x 3 with pause at the bottom

Push Press:
60kg 5 x 6

Snatch Deadlift:
100kg x 10

Thai Boxer

Tuesday 12/02/13

Back Squat:
115kg 3 x 10

Snatch:
70kg 5 x 5

Bent Rows:
70kg 3 x 10

Thai Boxer

Thursday 14/02/13

Power Clean from Hang:
85kg 5 x 3

Deadlift:
130kg x 10

Ring Pullups:
BW 2 x 10

Bent Rows:
70kg 3 x 5

Muscle Snatch:
50kg 3 x 3

Thai Boxer

Saturday 16/02/13

Snatch:
80kg 12 x 1

Clean and Jerk:
90kg 8 x 1
95kg 4 x 1

Thai Boxer

Monday 18/02/13

Power Snatch from Hang:
84kg x 1
80kg 4 x 3...ish

Back Squats:
125kg x 6 (So heavy, wanted 10, will try again tonight)

Push Press:
60kg 3 x 8

Snatch Deadlift:
110kg 3 x 10

Thai Boxer

Wednesday 20/02/13

Back Squat:
125kg x 8
110kg x 5

Push Press:
60kg 3 x 8

Snatch:
Up to 90kg (fail)

Thai Boxer

Thursday 21/02/13

Power Clean from Hang:
90kg 3 x 5
100kg 2 x 2

Deadlift:
130kg x 10
135kg 2 x 10

Pullups:
15kg x 10, 8, 8

Rows:
80kg 3 x 10

Thai Boxer

Friday 22/02/13

Snatch:
82kg x 12

Saturday 23/02/13

Clean and Jerk:
90kg a few
95kg a few more

Thai Boxer

Monday 25/02/13

Power Snatch from Knee:
80kg 3 x 3

Back Squat:
130kg x 4 (5th with help from spotter, 4 is a pb anyway i think)
125kg x 5
120kg x 5

Push Press:
70kg 3 x 4

Bent Rows:
80kg x 10
90kg 4 x 10

Thai Boxer

Thursday 28/02/13

Muscle Snatch:
50kg 3 x 5

Snatch Deadlift:
120kg 2 x 5

Back Squat:
120kg 3 x 5

Thai Boxer

Friday 01/03/13

Muscle Snatch:
50kg 3 x 5

Power Clean from Knee:
90kg x 3
95kg x 1

Deadlift:
140kg x 5
150kg x 5
140kg 3 x 5

Clean Shrugs:
100kg 4x5
120kg x 3

Thai Boxer

Saturday 02/03/13

Snatch:
80kg 4x 1
85kg fail

Feeling very weak and slow on Saturday. I dropped the 85kg on my back because I didn't lock my arms. Called it a day after that.

Thai Boxer

Monday 04/03/13

Power Snatch from Knee:
80kg 3 x 3

Power Clean and 3 Jerks:
80kg x 1
90kg x 3

Back Squat:
130kg x 5
120kg x 5
120kg x 5

Push Press:
70kg 2 x 5
70kg x 3

Bent Rows:
90kg 3 x 5

Thai Boxer

Tuesday 05/03/13

Muscle Snatch:
55kg 3 x 5

Snatch Deadlift:
120kg 3 x 5

Back Squat:
125kg x 5
120kg 2 x 5

Push Press:
70kg 2 x 5, 3

Bent Rows:
90kg 3 x 5

Thai Boxer

Wednesday 06/03/13

Muscle Snatch:
55kg 3 x 5

Power Clean from Knee:
90kg few sets, may have had a go at 95, can't remember

Deadlift:
140kg x 5
150kg 2 x 5

Thai Boxer

Friday 08/03/13

Went to a different gym so there was no snatching, just arsed about a little bit.

Front Squats:
100kg 3 x 5 Actually I have no idea what weight it was because i think the bar was light

Dumbbell Press
Lat Pulldowns
Dumbbell Shoulder Press
Pec Dec

I had actually been thinking of taking a break from weightlifting but I couldn't go back to that kind of training, I was so bored.

Thai Boxer

Monday 11/03/13

Power Snatch from Knee:
85kg 3 x 3 Got maybe half of these as true power snatches

Power Clean and Jerks:
90kg x 3 I am pretty awful at this

Back Squat:
130kg x 1 Nope...will try again later

Push Press:
70kg 5,4,5

Rows:
90kg 5 x 5

Thai Boxer

Tuesday 12/03/13

Muscle Snatch:
60kg 3 x 5

Snatch Pulls:
90kg 3 x 5

Power Clean and Jerk:
Up to 100 x 1

Push Press:
70kg 3 x 5

Thai Boxer

Wednesday 13/03/13

Muscle Snatch:
60kg x 5
55kg 2 x 5

Deadlift:
150kg 5 x 5

Thai Boxer

Thursday 14/03/13

Snatch:
80kg x 1
85kg x 1
90kg x 1

Clean and Jerk:
90kg x 2
95kg x 1
100kg x 1

Front Squats:
100kg x 1
95kg 3 x 2

Had a few close attempts at 95kg in the snatch. Confident I will have hit it by the Ulster Open at the end of next month. Will anyone here be competing at it?

Thai Boxer

Monday 18/03/13

1 Power Snatch 1 Squat Snatch:
Up to 85kg. Fail at 90kg

Power Clean and Jerk:
90kg 2 x 3

Deadlift:
160kg x 3
150kg 2 x 3

Back Squat:
130kg x 3
130kg x 2
120kg x 3

Thai Boxer

Tuesday 19/03/13

Jerks:
90kg 3 x 3

Back Squats:
120kg 3 x 3

Push Press:
75kg 3 x 3

Military Press:
50kg 4 x 3

Bent Rows:
90kg 3 x 5

Thai Boxer

Wednesday 21/03/13

Snatch:
80kg x 1
3 failed attempts at 85. Started getting pain in my leg again during these, I thought it had gone as I was more or less pain free last week. Will find some stretches and roll it a good bit tomorrow.

Snatch Pulls:
100kg 3 x 3
I think I am getting good height on these, feel like it's high enough to get under but I don't know if I would be able to. I've a feeling the pull might be a bit different to that of my actual snatches. I will film my training tomorrow so I can have a look and possibly upload some videos here.

Pullups:
20kg 3 x 5

Edwardius

Man, you should be snatching way north of 100 with those hang-power numbers. Where are you missing the full snatches?

Thai Boxer

In the catch. At heavy weights, of the fails, I probably miss about 50% out the front and 50% out the back.

I didn't get to train today because of the snow so no videos but I'll get a few up next week, one of each major lift.

Thai Boxer

Monday 25/03/13

1 Power Snatch 1 Squat Snatch:
80kg

Power Clean and Jerk:
90kg x 3

Back Squat:
130kg x 3
135kg x 3
130kg x 3

Rows:
95kg 2 x 5

Push Press:
75kg 2 x 3

Deadlift:
160kg 2,3,3