The Sultan Of Russian Swings

dylbert · 11-03-2014 09:13AM #1

I’ve always enjoyed looking through other peoples log’s here so I thought I may as well start keeping my own.
I’ve been doing Crossfit and Weightlifting about two and a half years.
I’m 36 years old, 5’6” and currently 70kg.

dylbert · 11-03-2014 09:28AM

10/03/2014

Start of a new 4 week cycle today.

A.
Barbell complex - Mid Thigh Hang Clean x 1, Clean x 1, Push Press x !, Split Jerk x 1,
5 sets @ 70-80% of max Clean.
Set 1 to 3 @ 60kg,
Set 4 @ 62.5kg,
Set 5 @ 65kg.

B.
Single Arm Bent Over Row, 8L+8R @ 26kg, rest 30 sec's
Box Jump x 3 @ 32", rest 90 sec's
4 Rounds.

C.
American KB Swings x 10 @ 32kg + Burpee Bar Tips x 10,
5 Rounds, 2 mins rest between rounds.

Round 1, 45 sec's,
Round 2, 43 sec's,
Round 3, 43 sec's,
Round 4, 43 sec's,
Round 5, 45 sec's,

D.
50 Hollow Rocks (I hate Hollow Rocks)

dylbert · 11-03-2014 08:43PM

11/03/2014

A.
Muscle Snatch x 3, OHS x 3, Tall Snatch x 3, Bar x 4 sets

B.
Snatch Push Press x 3, OHS x 3 @ 33x1, 4 sets 40kg

C.
Snatch High Pulls x 2, Power Snatch x 2, 4 sets 40kg

D.
Mid Thigh Snatch 5x3 @50-60% of snatch max,
Set 1-2 @ 35kg
Set 3-4 @ 37.5kg
Set 5 @ 40kg

E.
Snatch Grip RDL's 4x5 @ 32x1, 65kg

dylbert · 12-03-2014 08:25PM

12/03/2014

A.
1 1/4 Front Squats 4x5 @ 60kg

B.
American KB swings x10 @32kg, rest 30's
Toes to bar x10, rest 60's
4 sets

C.
15 min Row, 30's @ 80%, 30's @ 50%, total distance covered - 3479m.

Really tough session tonight, haven't been squatting much this year so 1 1/4's kicked my ass, don't know if I was swinging the KB or if it was swinging me, and to finish with a 15m row, pushed hard at the end trying to break 3500m.

dylbert · 06-05-2014 08:53PM

OK, this training log fell by the wayside after only 3 posts, I'm gonna get back on it and stick with it.

I started Catalyst Athletics 8 week general cycle, have 7 weeks to complete it so skipped week 1.

Tuesday 6th May.

3-Position Snatch (floor, below knee, above knee) - 60% (40kg), 65% (42.5kg), 70% (45kg), 75% (48kg) x 3 sets
Snatch Pull - 95% (62kg)(of sn) x 3 x 2, 100% (65kg) x 3 x 2
Back Squat - 75% (95kg) x 5 x 5
Push Press - 75% (52.5kg)x 5 x 5

It's been a long time since I've done 5 x 5, the back squats where pretty heavy, had to grind out the last few reps. Looking forward to see how I get on with this cycle.

dylbert · 07-05-2014 07:26PM

Wednesday 7th May,

Legs where in bits after yesterday so spent a good bit of time foam rolling.

3-Position Clean (floor, below knee, above knee) + Jerk,
(60%) 50kg x 1 set,
(65%) 55kg x 1 set,
(70%) 60kg x 1 set,
(75%) 65kg x 3 sets.

Clean Pull
(95% of cln) 80kg x 3 x 2,
(100%) 85kg x 3 x 2.

Front Squat
(75%) 75kg x 3 x 5.

Good Morning 3 x 5 35kg.

Front squats 3rd set, noticed on the video I'm throwing my head way back, I'll have try stop that.

Alf Veedersane · 08-05-2014 08:14PM

dylbert wrote: »

Front squats 3rd set, noticed on the video I'm throwing my head way back, I'll have try stop that.

Looked solid but your head position might stop the glutes and quads firing as much as they should.

It can be easily done on front squats though, pushing the head right back.

Still, looked pretty solid.

dylbert · 09-05-2014 07:05PM

Friday 9th May

Power Snatch - 42.5kg x 5 x 3,

Snatch High-Pull - 50kg x 5 x 3,

Snatch Push Press x 5 + Overhead Squat x 1 50kg, 5 sets,

Row 500m x1
then 8 rounds of,
5 pull ups,
5 push ups,
Row 500m x1

dylbert · 10-05-2014 04:24PM

Sat 10th May.

Lots of rolling and mobility work.

Muscle snatch x 3, OHS x 3, heaving snatch balance x 3, bar x 3 sets.

Snatch,,
30kg x 2
35kg x 2
40kg x 2
45kg x 2
Heavy single
52kg
57kg
60kg fail
60kg fail.

Clean and jerk.
Clean x 2 + jerk x 1
50kg
60kg
68kg
C+J heavy single
72kg
77kg
80kg failed the jerk,
Feel pretty beat up today so am happy enough with those numbers..

Back squat 100kg 5 x 3,
This is the most I've squatted since December, felt really heavy, got the fear on the last set.

SLDL 70kg 5 x 3,
Took it easy enought with these.

Haven't done this kind of volume in a while so was a tough week, though I did enjoy it, roll on Monday for more of the same.

dylbert · 12-05-2014 08:01PM

Monday 12th May.

3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max
Bar x 3
30kg x 3
35kg
40kg
42kg
45kg
48kg
52kg fail
52kg

Snatch Pull - 65kg x 3 x 4

Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
Bar x 5
40kg x 4
60kg x 2
80kg x 1
87.5kg x 5
94kg x 5
100kg x 5

Push Press - 70% x 5, 75% x 5, 5RM
Bar x 5
30kg x 3
40kg x 2
50kg x 5
55kg x 5
57.5kg x 5

100kg x 5, might have squeezed out another heavier set but i think my form would have suffered so left it there.

dylbert · 13-05-2014 07:57PM

Tuesday 13th May

Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
Bar 2 x 3
30kg 2 x 3
40kg x 3
50kg x 3
56kg x 3
50kg x 3
64kg x 3
72.5kg x 3
75kg x 3 PR
77.5kg x 3 PR, only 2.5kg off my 1RM

Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
Bar x 3
40kg x 3
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3 PR
72.5kg x 3 PR

Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
Bar x 3
30kg x 3
40kg x 3
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3 PR
72.5kg x 3 PR, wrists where pretty sore now.

5 Rounds of,
Single Arm DB Hang Power Snatch, 5 reps per arm @ 24kg
8 pull-ups

Great session, wasn't expecting to PR, happy days.

Alf Veedersane · 13-05-2014 08:18PM

Impressive OH squatting!

dylbert · 13-05-2014 08:33PM

Alf Veedersane wrote: »

Impressive OH squatting!

Cheers, 1RM is 80kg but haven't done them in ages so was delighted with 72.5 for a triple

dylbert · 14-05-2014 07:18PM

Wednesday 14th May

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, find max
Bar x 2 sets
30kg x 2 sets
40kg
50kg
55kg
60kg
64kg
68kg
70kg
72kg, PR
74kg, fail, I'm having trouble meeting the bar, it's crashing down on me, the clean from bellow the knee knocked me on my arse.

Clean Pull - 88kg x 4 x 3

Front Squat - 70% x 3, 75% x 3, 80% x 3, find 3RM
Bar x 5
40kg x 3
60kg x 3
70kg x 3
75kg x 3
80kg x 3
85kg x 3
90kg x 3, PR

Kept my head in a more neutral position which helped allot .

Good Morning - 3x5, 40kg, 45kg, 50kg

dylbert · 16-05-2014 07:09PM

Friday 16th May.

Had a crap nights sleep last night, woke up a 1am with a massive toothache. Went to the dentist this morning and turns out I have an abscess, on antibiotics for the next 5 days and then either get a root canal or pull the tooth

. Nearly didn't bother training today, was expecting a complete sh!t show of a session, I was wrong

.

Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
Bar 2 x 3
30kg 2 x 3
40kg x 3
42.5kg x 3
45kg x 3
47.5kg x 3
50kg x 3
52.5kg x 3
55kg fail, just didn't get under the second rep.
55kg x 3, I was getting excited now.
57.5kg x 3, PR (this was my 1RM)
60kg x 2, PR

Snatch High-Pull - 57.5kg x 3 x 3, 62.5kg x 3 x 2

Snatch Push Press x 5 + Overhead Squat x 1 - 70% (of ohs), 75%, 80%, max.
Bar
30kg
40kg
50kg
55kg
60kg
65kg
67.5kg, never done these before so don't have a PR but this is 84% of my OHS 1RM.

5 sets: @12.5kg DB's
10 DB hang power clean
10 KB push press

These where pretty tough.

Now I'm gonna fill my face with food, have a bottle of beer and get an early night

dylbert · 16-05-2014 08:02PM

dylbert wrote: »

Now I'm gonna fill my face with food, have a bottle of beer and get an early night

Balls, forgot that I'm on antibiotics, no beer so

.

LuckyLloyd · 17-05-2014 11:07AM

Impressive work!!

dylbert · 17-05-2014 07:44PM

Saturday 17th May

Snatch - 60%x2, 70%x2, 80%x1, heavy single
Bar 2 x 3
30kg 2 x 3
35kg x 2
40kg x 2
45kg x 2
52.5kg x 1
55kg x 1
57.5kg x 1
60kg x 1
62.5 kg, fail

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
60kg 2+1
67.5kg
72.5kg
77.5kg
80kg
82.5kg
85kg, fail

Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
Bar x 5
40kg x 3
60kg x 3
80kg x 3
87.5kg x 3
92.5kg x 3
100kg x 3
105kg x 3
110kg x 3, PR

SLDL 80kg 3x5

Alf Veedersane · 17-05-2014 07:50PM

Another day, another PR

dylbert · 19-05-2014 07:16PM

Monday 19th May

Deload week thank god, fairly wrecked today, even 70% back squats where tough.

Snatch - 60%x2, 65%x2x2, 70%x3x2
Bar 2x2
30kg x2
35kg x2
40kg x2
42.5kg 2x2
45kg 3x2

Snatch Pull - 57.5kg 2 x 2, 62.5kg 2 x 2

Back Squat - 70% x 5x3
Bar x3
40kg x3
60kg x3
77.5kg x3
87.5kg 5x3

dylbert · 20-05-2014 07:45PM

Tuesday 20th May

Power Clean - 70% x 5 x 2
Bar x2
30kg x 2
40kg x 2
50kg x 2
55kg 5 x 2

Power Jerk - 60% (of split jerk) x 5 x 2
Bar x 2
30kg x 2
40kg x 2
50kg x 2
55kg 5 x 2

Push Press - 70% x 3 x 3
Bar x 3
40kg x 3
50kg 3 x 3

Row 1000m @ 75%

dylbert · 21-05-2014 07:55PM

Wednesday 21st May

Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
55kg 2+1 x 2
60kg 2+1 x 3
I videoed one of the 60kg sets, the cleans were woeful, looked like I forgot how to setup and my first pull was all over the place.

Clean Pull
77.5kg 2x2
82.5kg 2x2

Front Squat - 70% x 5 x 2
Bar x 5
40kg x 2
60kg x 2
70kg 5 x 2

dylbert · 22-05-2014 07:15PM

Thursday 22nd May

Power Snatch - 70% x 5 x 2
Bar 2 x 2
30kg x 2
40kg x 2
42.5kg 5 x 2

Snatch Push Press + Overhead Squat - 70% x 3+1 x 4
Bar 3+1
30kg 3+1
40kg 3+1
50kg 3+1
55kg 3+1 x 4

Press - 70% x 5 x 3 @ 21x1
Bar x 3
30kg x 3
40kg 5 x 3

6 sets of,
30 max DU's
5 pull-ups
5 push-ups

dylbert · 24-05-2014 03:06PM

Saturday 24th May

Snatch - 65%x2, 70%x2x2, 75%x2x1, 80%x3x1
Bar x 2
30kg x 2
35kg x 2
40gk x 2
42.5kg x 2
45kg 2 x 2
49kg 2 x 1
52.5kg 3 x 1
Snatches felt fairly solid today.

Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
55kg 2+1
60kg 2+1 x 2
65kg 1+1 x 2
67.5kg 1+1 x 3
Felt much better today.

Back Squat - 75% x 4 x 2
Bar x 5
40kg x 3
60kg x 2
80kg x 2
93.5kg 4 x 2

67.5kg, I'm working on keeping the bar closer and meeting it better in the bottom so it doesn't crash down on me. Still knocking it forward a bit and a slight forward jump to catch it but it's improving.

dylbert · 26-05-2014 07:40PM

Monday 26th May

Snatch - 60%x3, 65%x3, 70%x2, 75%x4x2
Bar x 3
30kg x 3
35kg x 3
40kg x 3
42.5kg x 3
45kg x 2
50kg 4 x 2

Snatch Pull - 65kg x 4 x 3

Back Squat - 70%x3, 75%x4x3
Bar x 5
40kg x 3
60kg x 3
80kg x 3
87.5kg x 3
94kg 4 x 3

Push Press - 70%x5, 75%x5, 80%x3x3
Bar x 5
40kg x 3
50kg x 5
54kg x 5
57.5kg 3 x 3

dylbert · 27-05-2014 07:51PM

Tuesday 27th May

Power Snatch - 70%x3, 75%x3, 80%x4x2
Bar x 3
30kg x 3
35kg x 3
40kg x 3
42.5kg x 3
45lkg x 3
47.5kg 4 x 2

Power Clean + Power Jerk - 75%x1+1 x 5
Bar 1+1
30kg 1+1
40kg 1+1
50kg 1+1
60kg 1+1 X 5

Overhead Squat - 80% x 5 x 2
Bar x 2
30kg x 2
40kg x 2
50kg x 2
57.5kg x 2
65kg 5 x 2, last 2 sets were really tough, my wrists felt like they were going to explode.

4 sets
1 no legs rope climb
10 alternating KB push press/arm @ 12kg

dylbert · 28-05-2014 08:20PM

Wednesday 28th May

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
Bar 3+1
30kg 3+1
40kg 3+1
50kg 3+1
55kg 3+1
60kg 3+1
64kg 2+1 x 4

Clean Pull - 87.5kg 4 x 3

Front Squat - 70%x2m 75%x2, 80%x3x2
Bar x 5
40kg x 2
60kg x 2
70kg x 2
75kg x 2
80kg 3 x 2

SLDL - 85kg 3 x 5

dylbert · 29-05-2014 07:49PM

Thursday 29th May

Power Snatch - 70%x2, 75%x2, 80%x4x1
Bar x 2
30kg x 2
37.5kg x 2
42.5kg x 2
45kg x 2
48kg 4 x 1

Power Clean + Power Jerk - 75%(1+1) x 2 x 5 sets
Bar (1+1) x 2
30kg (1+1) x 2
40kg (1+1) x 2
50kg (1+1) x 2
60kg (1+1) x 2, 5 sets

Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1
30kg 3+1
40kg 3+1
50kg 3+1
56kg 3+1
60kg 3+1
64kg 3+1

1200m row @ 75%

dylbert · 01-06-2014 09:31AM

Saturday 31th May

Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, heavy single
Bar x 3
30kg x 3
35kg x 2
40kg x 2
45kg x 2
48.5kg x 2
52.5kg
55kg
60kg
65kg
67.5kg, fail (+2.5kg PR attempt)
67.5kg, fail
62.5kg
66kg, fail (+1kg PR attempt)

Should have gone for 66kg after the 65kg.

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, heavy single
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
60kg 2+1
68kg 1+1
72.5kg 1+1
77.5kg 1+1
82.5kg 1+1
86kg, fail (+1kg PR attempt), just missed the jerk
86kg, fail, racked it but got stuck in the hole.

Pretty happy with that, got to a PR attempt in both lifts and still 3 weeks left in this program.

Back Squat - 75% x 3, 80% x 4 x 3
Bar x 5
40kg x 3
60kg x 3
80kg x 3
93.5kg x 3
100kg 4 x 3

SLDL - 90kg 5 x 3

dylbert · 02-06-2014 04:39PM

Monday 2nd of June

Snatch
Bar x 3
30kg x 3
35kg x 3
40kg x 3
42.5kg x 3
45kg x 2
49kg x 2
52.5kg x 3 x 2

Snatch Pulls
65kg x 2 x 3
69kg x 2 x 3

Back Squat
Bar x 5
40kg x 3
60kg x 3
80kg x 2
87.5kg x 3
94kg x 3
100kg x 3 x 3

Push Press
Bar x 5
40kg x 5
50kg x 5
54kg x 5
57.5kg x 3
61kg x 2 x 3

dylbert · 03-06-2014 07:37PM

Tuesday 3rd of June

Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
Bar x 3
30kg x 3
40kg x 3
42.5kg x 3
45kg x 3
47.5kg x 2 x 2
50kg x 2 x 2

Power Clean + Power Jerk - 75%x1+1 x 3, 80%x1+1x2
Bar x 2
30kg 1+1 x 2
40kg 1+1 x 1
50kg 1+1 x 1
60kg 1+1 x 3
64kg 1+1 x 2

Overhead Squat - 80% x 2 x 2, 85% x 3 x 2
Bar x 5
40kg x 2
50kg x 2
60kg x 2
64kg x 2 x 2
68kg x 3 x 2

4 rounds of
10 KB swings @ 24kg
10 pull ups

Final set of 68kg, bit wibbly wobbly :pac:

RidleyRider · 03-06-2014 09:02PM

dylbert wrote: »

Tuesday 3rd of June

Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
Bar x 3
30kg x 3
40kg x 3
42.5kg x 3
45kg x 3
47.5kg x 2 x 2
50kg x 2 x 2

Power Clean + Power Jerk - 75%x1+1 x 3, 80%x1+1x2
Bar x 2
30kg 1+1 x 2
40kg 1+1 x 1
50kg 1+1 x 1
60kg 1+1 x 3
64kg 1+1 x 2

Overhead Squat - 80% x 2 x 2, 85% x 3 x 2
Bar x 5
40kg x 2
50kg x 2
60kg x 2
64kg x 2 x 2
68kg x 3 x 2

4 rounds of
10 KB swings @ 24kg
10 pull ups

Final set of 68kg, bit wibbly wobbly :pac:

Squat was easy!

dylbert · 04-06-2014 06:39PM

Wednesday 4th of June.

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1x3
Bar 3+1
30kg 3+1
40kg 3+1
50kg 3+1
55kg 3+1
60kg 2+1
64kg 2+1
68kg 2+1 x 3

Clean Pulls
87.5kg x 2 x 3
92.5kg x 2 x 3

Front Squat - 70%x2, 75%x2, 80%x2, 85%x3x2
Bar x 5
40kg x 2
60kg x 2
70kg x 2
75kg x 2
80kg x 2
85kg x 3 x 2

SLDL
92.5kg x 3 x 5

dylbert · 05-06-2014 08:26PM

Thursday 5th of June

Power Snatch - 70%x2, 75%x2, 80%x2x1, 85%x2x1
Bar x 2
30kg x 2
35kg x 2
40kg x 2
42kg x 2
45kg x 2
48kg x 2 x 1
51kg x 2 x 1

Power Clean + Power Jerk - 75% (1+1) 2 x 2, 80% (1+1)2 x 2
Bar (1+1) x 2
30kg (1+1)
40kg (1+1)
50kg (1+1)
60kg (1+1) x 2 x 2
64kg (1+1) x 2 x 2

Power cleans were a complete mess today, was going up on my toes too early and looping the bar.

Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1 x 2
Bar 3+1
40kg 3+1
50kg 3+1
56kg 3+1
60kg 3+1
64kg 3+1
68kg 3+1 x 2, really tough.

5 rounds of,
Dumbbell snatch, 5 left + 5 right @ 15kg
200m Row,

Shoulders were fried after the snatch PP's so went light on the DB snatches.
Well needed rest day tomorrow.

dylbert · 08-06-2014 11:19AM

Saturday 7th June

Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
Bar x 2
30kg x 2
35kg x 2
40kg x 2
45kg x 2
49kg x 2
52kg x 1
55kg x 1
58kg x 1
61kg x 1
64kg x 1
66kg, fail, fail, (PR attempt)
50kg x 1
55kg x 1
58kg, fail, fail, time to call it a day on the snatch.

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
60kg 2+1
68kg 1+1
72kg 1+1
76kg 1+1
80kg 1+1
84kg, fail, fail, fail, just wasn't feeling strong today.

Back Squat - 75% x 3, 80% x 2 x 3, 85% x 2 x 3
Bar x 5
40kg x 3
60kg x 3
80kg x 3
90kg x 3
94kg x 3
100kg x 2 x 3
106kg x 2 x 3

Was suppose to do good mornings but was wrecked after the back squats.

dylbert · 09-06-2014 06:53PM

Monday 9th of June.

Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Bar x 3
30kg x 3
35kg x 3
40kg x 3
42.5kg x 3
45kg x 2
49kg x 2
52kg x 2
55kg x 2
58kg x 2
60kg x 2
62kg, Fail.

Snatch Pull - 65kg x 3, 68kg x 3, 72kg x 2 x 3

Back Squat - 70%x3, 75%x3, 80% x 3, 3RM
Bar x 5
40kg x 3
60kg x 3
80kg x 3
87.5kg x 3
94kg x 3
100kg x 3
107kg x 3
111kg x 3, +1kg PR.

Push Press - 70%x3, 75%x3, 80%x2, 85%x1, 1RM
Bar x 3
40kg x 3
50kg x 3
54kg x 3
58kg x 2
62kg x 1
70kg x 1
75kg x 1, +2.5kg PR,
77.5kg, Fail,
76kg x 1, +3.5kg PR.

dylbert · 10-06-2014 07:26PM

Tuesday 10th of June.

Power Snatch - 70%x3, 75%x2, 80%x1, 85%x1, 1RM
Bar x 3
30kg x 3
40kg x 3
42kg x 3
45kg x 2
48kg x 1
51kg x 1
55kg x 1
58kg x 1
61kg, Fail, PR attempt.
55kg x 1
58kg x 1
61kg, Fail.

Power Clean + Power Jerk - 75%x1+1 x 2, 80%x1+1x3
Bar 1+1
30kg 1+1
40kg 1+1
50kg 1+1
60kg 1+1 x 2
68kg 1+1 x 3

Overhead Squat - 70%x2, 75%x2, 80%x1, 85%x1, 1RM
Bar x 2
40kg x 2
50kg x 2
56kg x 2
60kg x 2
64kg x 1
68kg x 1
72kg x 1
78kg x 1
81kg x 1, PR
83kg x 1, +3kg PR
85kg, Fail.

3 rounds of 12 ring push ups + 20 DB row/arm @ 22kg.

Snatch felt like **** today, olympic lifting is the most frustrating thing, I hate the snatch today.

Alf Veedersane · 10-06-2014 07:44PM

Pretty damn impressive OH squatting!

dylbert · 11-06-2014 07:36PM

Wednesday 11th of June

Clean & Jerk - 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
55kg 2+1
60kg 2+1
64kg 2+1
68kg 2+1
72kg 2+1
76kg 2+1
80kg 2+1
82kg 2+1, I'm not sure how heavy I've gone with these before but this is definitely a PR, only 3kg off my C+J max

84kg, Fail, missed the second clean.

Clean Pull
87.5kg x 3
92.5kg x 3
95kg x 2 x 3

Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2RM
Bar x 5
40kg x 2
60kg x 2
70kg x 2
75kg x 2
80kg x 2
85kg x 2
90kg x 2
95kg x 1, Missed the second, legs where gone by now.

SLDL
60kg x 5
70kg x 2 x 5.

I love weightlifting again, don't know what I was thinking yesterday

.

dylbert · 13-06-2014 07:28PM

Friday 13th of June

Power Snatch - 70%x2, 75%x2, 80%x1, 85%x3x1
Bar x 2
30kg x 2
40kg x 2
42kg x 2
45kg x 2
48kg x 1
51kg x 3 x 1

Power Clean + Power Jerk - 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM
Bar 1+1
30kg 1+1
40kg 1+1
50kg 1+1
60kg 1+1
64kg 1+1
68kg 1+1
74kg 1+1
78kg 1+1
81kg 1+1, +1kg PR
83kg, fail, missed the jerk, just didn't drop enough, +3kg power clean PR though

Snatch Balance - 70%x2x3, 75%x3x3
Bar x 3
40kg x 3
50kg x 3
56kg x 2 x 3
60kg x 1 x 3, missed a load of these so left it at one good set.

dylbert · 14-06-2014 04:58PM

Saturday 14th of June.

Last heavy session of this cycle today, the last 6 weeks have been the toughest I've ever done, lifting 5 days a week ain't easy but I'm enjoying it, pretty happy with my self for getting through it in one piece. Start tapering next week.

Snatch warm up, snatch high pull x 3, muscle snatch x 3, tall snatch x 3
Bar x 2 sets
25kg x 2 sets

Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
Bar x 2
30kg x 2
35kg x 2
40kg x 2
45kg x 2
49kg x 2
52kg x 1
55kg x 1
58kg, F, F, F (90%)
50kg x 1
55 kg x 1
58kg, F, F.
50kg x 5 x 1

Snatch was embarrassing today, first time this cycle that I haven't hit the prescribed percentages. Went back to 50kg to hit a few good singles.

Was planning on spending some time doing hang cleans to work on positions but wasn't in the mood after the snatching disaster.

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Bar 2+1
30kg 2+1
40kg 2+1
50kg 2+1
60kg 2+1
68kg 1+1
72kg 1+1
76kg 1+1
80kg 1+1
82kg, F.

Back Squat - 75% x 2, 80% x 2, 85% x 2, 2RM
Bar x 5
40kg x 2
60kg x 2
80kg x 2
94kg x 2
100kg x 2
106kg x 2
113kg x 2, +2kg PR
115kg x 2, +4kg PR.

Back squat PR was a nice consolation after a sh1tty day.

dylbert · 16-06-2014 08:25PM

Monday 16th of June

Snatch - 75%x2, 80%x1, 85%x3x1
Bar x 2
30kg x 2
35kg x 2
40kg x 2
45kg x 2
49kg x 2
52kg x 1
55kg x 3 x 1
Snatch was feeling allot better than Saturday.

Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1
Bar 1+1 x 3
30kg 1+1 x 2
40kg 1+1 x 2
50kg 1+1
60kg 1+1
64kg 1+1
68kg 1+1
72kg 1+1

Clean Pull - 90% (of cln) x2, 95%x2x2
76kg x 2
80kg x 2 x 2

Back Squat - 75%x3, 80%x2, 85%x2x2
Bar x 5
40kg x 3
60kg x 3
80kg x 3
94kg x 3
100kg x 2
106 x 2 x 2

dylbert · 19-06-2014 07:07PM

Tuesday 19th of June

Snatch - 75% x 6 x 1
Bar x 3
30kg x 2
35kg x 2
40kg x 1
45kg x 1
49kg x 6 x 1

Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3
Bar 1+1 x 3
30kg 1+1 x 2
40kg 1+1
50kg 1+1
60kg 1+1
64kg 1+1
68kg 1+1 x 3

3 sets; no rest:
10 KB swings (light) @ 24kg
10 KB push press/arm (light) @ 12kg

dylbert · 19-06-2014 07:11PM

Wednesday 18th of June

Snatch - 75%x2, 80%x3x1
Bar x 3
30kg x 2
35kg x 2
40kg x 2
45kg x 2
49kg x 2
52kg x 3 x 1

Snatch Pull - 90% (of sn) x 3 x 2
58kg x 3 x 2

Front Squat - 75%x2, 80%x1, 85%x1
Bar x 5
40kg x 2
60kg x 2
75kg x 2
80kg x 1
85kg x 1

dylbert · 19-06-2014 07:14PM

Thursday 19th of June

Power Snatch - 75%x2, 80%x2, 85%x3x2
Bar x 2
30kg x 2
35kg x 2
40kg x 2
48kg x 2
51kg x 3 x 2

Clean & Jerk - 70%x1+1, 75%x1+1x2
Bar 1+1 x 2
30kg 1+1 x 2
40kg 1+1
50kg 1+1
60kg 1+1
64kg 1+1 x 2

dylbert · 21-06-2014 05:31PM

Saturday 21st of June.

Had my first weightlifting competition today, was just a gym meet so nothing too serious but was my first time lifting in a proper competition format.
Weighed in at 70.4kg, I knew I'd miss the 69kg class but I wasn't really worried about that.
Lifted 60/84

60X, 60, 66X
82, 84, 86X

Plan was to snatch 60, 63, 66, I snatched the first 60 no bother but dropped the bar before the down signal. Should probably have gone 63 next but was worried I'd mis it so went 60 again. Hit the second 60 easy so decided to go all out for 66 but it was too big a jump. I also fecked up my timing on the warm up, had 15min to spare after my last warm up lift.

Was a big eye opener today, total different story than just hitting PR's in training even though I was competing with people I train with every day.

dylbert · 23-06-2014 07:39PM

Monday 23rd of June.

Front Squat 1RM
Bar x 5
40kg x 3
60kg x 2
80kg x 1
95kg x 1
105kg Fail
102.5kg x 1, +2.5kg PR.

Push Press 1RM
Bar x 5
40kg x 2
50kg x 1
60kg x 1
70kg x 1
77.5kg, Fail
75kg x 1
77.5kg, Fail

Max Pull Ups, 14, think this is 5 more than my previous max

500m row, rest 90s, 500m row,
1.50 - 1.55
I'm a pretty weak rower (being vertically challenged doesn't help :P), but I think this is a couple of seconds quicker than my last time and I've done feck all rowing in the last 7 weeks.

dylbert · 24-06-2014 07:22PM

Tuesday 24th of June.

Power Clean 1RM
Bar x 3
30kg x 2
40kg x 2
50kg x 1
60kg x 1
70kg x 1
77.5kg x 1
80kg, fail, fail.

Clean Deadlift 1RM (hook grip)
60kg x 3
80kg x 2
100kg x 1
120kg x 1
140kg x 1
145kg x 1
150kg, fail

Push Jerk 1RM
Bar x 3
40kg x 2
50kg x 1
60kg x 1
70kg x 1
80kg, fail
75kg x 1

Didn't get near a PR on the power cleans or push jerks. First time maxing out on clean deadlift, happy enough with 145kg.

dylbert · 25-06-2014 08:08PM

Wednesday 25th of June.

Power Snatch 1RM
Bar x 3
30kg x 2
40kg x 1
50kg x 1
55kg x 1
60kg, fail
60kg x 1
61kg, fail, fail, fail.
61kg x 1, +1kg PR

OHS 1RM
Bar x 5
40kg x 3
60kg x 1
70kg x 1
80kg x 1
84kg x 1, PR
86kg x 1, +3kg PR

Bench 1RM
Bar x 5
40kg x 3
60kg x 1
70kg x 1
75kg x 1
80kg, PR equal.

OHS went well today, hardest part is getting the bar overhead and settling myself, could have gone a little deeper on the 86kg but I think it was low enough to count, camera angle makes it look higher than it was.
I never train bench, only ever do it when testing to see where it's at so my technique is ugly.

Alf Veedersane · 25-06-2014 08:45PM

No question about depth for me.

*white flag*

dylbert · 27-06-2014 07:37PM

Friday 26th of June.

Hang Squat Clean 1RM
Bar x 3
30kg x 2
40kg x 2
50kg x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg, Fail, Fail
82.5kg, Fail, Fail

Usual story, hips coming in to early and banging the bar forward.

"The Chief"

AMRAP 3 minutes on, 1 minute rest X 5 rounds of
60kg Power cleans, 3 reps
6 Hand release push-ups
9 Air Squats

Total, 16 rounds + 14 reps

The Sultan Of Russian Swings

Comments