Jaymul's Olympic Lifting Log

[Jaymul]

Until recently I was logging my lifting on my blog but felt it was dominating the site and having to find an image and write meta for each post was putting me off logging - so I thought I'd try logging on the forum instead.

 

I lift three times a week at the moment, Olympic lifts, squats and accessory exercises.

 

Starting Stats (8th September 2013):

Bodyweight: 86.5kg

Clean & Jerk: 87.5kg

Snatch: 72.5kg

Clean: 87.5kg

Back Squat: 152.5kg 5RM / 165kg 1RM

Front Squat: 125kg 1RM

 

Current Lifts (June 2014):

Clean & Jerk: 100kg

Snatch: 87.5kg

Clean: 115kg

Back Squat: 152.5kg 5RM/182kg 1RM

Front Squat 140kg 1RM

 

Current Goals:

Bodyweight: 85kg

Clean & Jerk: 125kg

Snatch: 100kg

Back Squat: 200kg

Front Squat: 160kg

 

I'll log yesterday's training session to get started:

 

Saturday 7 Sept 2013

 

Clean & Jerk

20kg 3x3, 40kg 2x2, 50kg 1x2 - warm-ups from the hang

60kg x2, 65kg x1, 70kg x1, 75kg x1, 80kg x1 85kg x1 - PR, 87.5kg Mx2, 87.5kg x1 - PR - max out day

70kg 3x2 - back-off volume at 80%-ish

 

Snatch

20kg 3x3, 40kg 2x2, 45kg 1x2, 50kg 1x2 - warm-ups from the hang

50kg 1x2, 55kg 1x2, 60kg 4x2 - doubles with 80%-ish

 

Back Squat

20kg 1x5 paused, 60kg 1x5, 85kg 1x5, 110kg 1x3 - warm-up sets

130kg 5x4, 1x6 - Russian Squat Masters routine week 2

[Jaymul]

I'm now following a program my coach is writing for me which includes more volume with triples and doubles plus focus on my weak points (attacking the jerk properly, hip extension in the snatch, timing the clean catch correctly) plus extra strength work as my upper body as been neglected since I shifted my focus to Olympic lifting.

 

Tuesday 10 Sept 2013

 

Snatch

20kg 3x3, 40kg 1x2, 45kg x1, 50kg x1, 55kg x1 - warm-ups

62.5kg 5x1 - singles at about 85%

55kg 3x3 - triples at 75-80%-ish 

 

Clean Complex - Power Clean, Front Squat, Split Jerk

20kg 1x3, 40kg 1x2, 50kg x1, 60kg x1, 65kg x1 - warm-ups

72.5kg 5x1 - one PC, FS and Jerk per rep

 

Rack Jerks

70kg 4x2 - I hate rack jerks for reps, lowering that bar back down is the worst thing ever

 

Back Squat

20kg 1x5 paused, 60kg 1x5, 85kg 1x5, 110kg 1x3 - warm-up sets

130kg 6x2 - Russian Squat Masters routine week 3, day 1

 

Bench Press

20kg 1x5, 40kg 1x5, 50kg 1x8 - warm-ups

60kg 3x10 - haven't benched in ages so went light

 

Weighted Hypers

10kg 3x10 

 

I was supposed to do 30 chin-ups in whatever combination of sets and reps gets that volume in, with the aim of eventually doing 3x10 but I was at the gym so long that I pushed this to tomorrow - I'll do it at home.

 

Gym was insanely busy tonight, which is always a massive distraction, and I had a bit of a bad day so I had to grind this one out. 

[Jaymul]

No squatting tonight, we're just keeping the two days of the Russian Masters routine in for now since leg strength isn't a limiting factor on my O-lifts right now.

 

Thursday 12 Sept 2013

 

Clean & Jerk

20kg 3x3, 40kg 1x2, 50kg x1, 60kg x1, 60kg x1, 70kg x1, 75kg x1 - warm-ups

80kg 5x1 - cleans were good, timing way better but the jerks were kinda messy, think I'm maybe going to low on my dip and losing explosiveness

72.5kg 2x3 - some extra volume

 

Snatch Complex - Snatch to Hang Snatch

20kg 3x3, 40kg 1x2, 45kg x2, 50kg x2 - warm-ups

55kg 5x2 - the turnover felt really strange and slow - turned out the bar had a slight kink in it

50kg 3x3 - these were full lifts from the floor

 

Push Press

20kg 1x5, 30kg 1x5, 40kg 1x5 - warm-up sets

50kg 3x5 - haven't push pressed in a very long time so went light. Focusing on a more aggressive drive

 

Weighted Hyperextensions

15kg 4x10 

 

Planks

2 sets of 3, 40 second hold per set

 

Pretty good session, apart from the sloppy jerks.

[Jaymul]

Saturday 14 Sept 2013

 

Snatch

20kg 3x3, 40kg 2x2, 45kg 1x2, 50kg 1x2 - warm-ups from the hang

50kg 1x2, 55kg 1x1, 60kg Mx2, 60kg 2x1, 65kg 1xM, 65kg 2x1 - planned to max out but snatches weren't going well

60kg 1x5 - each rep was one snatch pull from the hang followed by the full lift from the floor

 

Clean & Jerk

20kg 2x3, 40kg 2x2, 50kg 1x2 60kg x1, 70kg x1

75kg x1, 80kg x1, 85kg x M, 85kg x1, 90kg x1 - PR - max out day

 

Back Squat

20kg 1x5 paused, 60kg 1x5, 85kg 1x5, 110kg 1x3 - warm-up sets

130kg 6x5 - Russian Masters squat routine week 3, day 2

 

Snatches seriously blew today but the C&J went so well. Today's 90kg PB was much, much better than last week's 87.5kg. I think the biggest issue with my jerk, now that we've sorted out the foot positioning, is that I've been dipping too deep. Shallower dip leads to a more aggressive drive and a better jerk.

[Jaymul]

Tuesday 17 Sept 2013

 

Snatch

20kg 3x3, 40kg 1x2, 45kg x1, 50kg x1, 55kg x1 - warm-ups

62.5kg 5x1 - singles at about 85%

55kg 1x3 - each rep was one snatch pull and one hang snatch from the knee 

 

Clean Complex - Power Clean, Front Squat, Split Jerk

20kg 1x3, 40kg 1x2, 50kg x1, 60kg x1, 65kg x1 - warm-ups

72.5kg 5x1 - one PC, FS and Jerk per rep

 

Rack Jerks

70kg 3x2 - was supposed to do 4 sets but a bit tight on time so cut it short

 

Back Squat

20kg 1x5 paused, 60kg 1x5, 85kg 1x5, 110kg 1x3 - warm-up sets

130kg 6x2 - Russian Squat Masters routine week 4, day 1

 

Bench Press

20kg 1x5, 40kg 1x5, 50kg 1x5, 55kg 1x5 - warm-ups

62.5kg 3x10 - had insane DOMS/pump from this last week, will be interesting to see how much I've adapted

 

Weighted Hypers

20kg 3x10 

 

Pretty much the same as last week with a few weights changed.

[Jaymul]

Clean & Jerk

20kg 3x3, 40kg 1x2, 50kg x1, 60kg x1, 70kg x1, 77.5kg x1 - warm-ups

82.5kg 5x1 - cleans felt really, really light tonight even though this was above 90% of 1RM. Some big PRs to follow soon I hope!

72.5kg 3x2 - some extra volume

 

Snatch Complex - Hang Snatch to Snatch

20kg 3x3, 40kg 1x2, 45kg x2, 50kg x2 - warm-ups

55kg 5x2 - not bad, focusing on not pulling tha bar as high and keeping it in closer to my body. Still need to work on speed under.

50kg 3x2 - one snatch pull, one full snatch

 

Push Press

20kg 1x5, 40kg 1x5, 45kg 1x3 - warm-up sets

52.5kg 3x5 - Basically doing LP on these from week to week

 

Weighted Hyperextensions

20kg 4x10 - major back swole from this

 

Ab Wheel

3x12

[Jaymul]

Saturday 21 Sept 2013

 

Snatch

20kg 3x3, 43kg 2x5, 55kg 1x2, 55kg 1x2, 60kg x1 - hang work 

60kg 1x2, 65kg 1x1, 70kg 1x1, 75kg Mx3 - last 75kg was close, would have been a PR. Next week.

 

Clean & Jerk

70kg 1x2, 75kg 1x2, 80kg 1x2, 85kg x1 (missed the jerk in amusing/dangerous fashion)

 

Clean

85kg 1x1, 90kg 1x1, 95kg Mx2, 1x1 - +5kg PR

 

Back Squat

20kg 1x5 paused, 60kg 1x5, 85kg 1x5, 110kg 1x3 - warm-up sets

130kg 6x6 - Russian Masters squat routine week 3, day 2

 

Wasn't feeling terribly well due to a cold and this felt like a hard slog but looking back at the numbers and the amount of work I put in at heavy weights (for me), I'm really happy with the session.

[Jaymul]

Tuesday 24 Sept 2013

 

Snatch

20kg 3x3, 40kg 1x2, 50kg 1x2, 55kg x1, 60kg x1 - warm-ups

65kg 5x1 - singles at about 90%

60kg 3x2 - doubles - one from the hang, one from the floor 

 

Clean Complex - Power Clean, Front Squat, Split Jerk

60kg x1, 70kg x1 - warm-ups

75kg 5x1 - one PC, FS and Jerk per rep

 

Rack Jerks

70kg 2x2, 72.5kg 2x2 - Did I mention that these suck? Getting better though.

 

Back Squat

20kg 1x5 paused, 60kg 1x5, 85kg 1x5, 110kg 1x3 - warm-up sets

130kg 6x2 - Russian Squat Masters routine week 5, day 1

 

Bench Press

20kg 1x5, 40kg 1x5, 50kg 1x5 - warm-ups

62.5kg 3x10 - last week's final set felt slightly grindy so repeated the weight before moving up next week.

 

Weighted Hypers

20kg 3x10 

[Jaymul]

Thursday 26 Sept 2013

 

Clean & Jerk

20kg 3x3, 40kg 1x2, 50kg x1, 60kg x1, 70kg x1, 75kg x1 - warm-ups

85kg 4x1, 2xM - Missed the jerk twice, my drive wasn't aggressive enough and I didn't get back under the bar properly. Cleans were good though.

755kg 2x3 - some extra volume

 

Push Press

20kg 1x5, 40kg 1x5, 47.5kg 1x5 - warm-up sets

55kg 3x5 - Bringing the weight back down is starting to feel a lot better, I generally don't enjoy push presses.

 

Weighted Hyperextensions

20kg 4x10 

 

Planks

2 sets of 3, 30 second hold per set with 7.5kg on my back

 

I was in the gym late and skipped snatches - I'll do some extra on Sunday.

[jdanger]

Solid work. Leg strength definitely isn't your limiter. Some random thoughts, though you should definitely listen to your coach.. Reactive and explosive strength could probably use some work given the jerk issues. Introducing jumps once or twice a week might not be a bad idea. Jerk drives would also be a candidate for accessory work to hit that specifically. Quads might need some attention. Have you ever maxed, or near maxed, your clean deadlift?

[Jaymul]

No, I've maxed conventional deadlift at 200kg with straps - which was after not training the deadlift for 4 months and just squatting - but haven't really done much in the way of clean deadlifting.

 

We were making some progress with the jerk a couple of weeks ago and the 90kg C&J max was pretty good but consistency is the real problem. We're going to take a look at it in more detail tomorrow morning. I'm convinced that it's partly an issue with dip and drive technique and perhaps not initiating the jerk quickly enough after standing up with the clean rather than a strength or power deficiency as I can pop the bar stupidly high at the weights I'm currently using for Sn and C&J and actually have to actively work on not doing this as it messes up my catch.

 

I think jerk drives for reps to really nail the movement and getting me used to jerking when fatigued (like after a drawn out clean recovery) could help a lot so I'll bring that up tomorrow. Jumps couldn't hurt either.

[jdanger]

Yeah given that deficiency (we like to see the squat and clean DL about even) I'd say giving the quads some love wouldn't hurt. They still obviously have enough reserve strength to support bigger main lifts but bringing the back squat and front squat up and working on their reactive properties will help. Given you have a coach you probably don't need much in the way of cueing but for strong folks who don't have any other glaring tech issues I like to have them think of the jerk as knees out, punch under. The rest is just details and even thinking about the drive portion is sometimes enough to slow it down. You will naturally react against the bar and drive up without thinking about it.

 

Beyond that it's as you say, reps, reps, reps.

[Jaymul]

The jerk cues we're using are fairly basic: "Snap it", "Split Out" which I think amounts to something similar.

 

The "Snap It" one is just don't think about it, pop the bar fast and snap back down under. "Split Out" is to remind me to move my knees out and establish a wider, more stable base. When I started working with my coach I was inclined to keep my legs in line with the position where I initiated the dip and drive from which caused all sorts of stability issues. 

[Jaymul]

Saturday 28 Sept 2013

 

Jerk

Ad infinitum up to 70kg

Push Press, Jerk Drive, Split Jerk complex

Split jerk sets of 4, alternating the leading leg each time

Behind the neck jerks

 

I honestly don't know how many jerk reps we did but we made some really significant progress, which I'll talk about at the end

 

Clean

 

60kg 3x3, 65kg 1x3 - one hight hang, one low hang, one from the floor per set

70kg 1x2 - from the floor

75kg 1x1, 80kg 1x1, 85kg 1x1, 90kg 1x1, 92.5kg 2xM, 1x1 - singles

70kg 3x2 - cleans weren't as sharp today so rather than pushing for another PR, we dropped the weight back and worked on some rack position stuff as this was the cause of the two misses

 

Snatch

40kg 5x5 - from the low hang

 

Technique work to really drill not leaning back into the second pull into me and improve my speed under the bar. Went really well, things are definitely improving here.

 

Back Squat

 

20kg 1x5 paused, 60kg 1x5, 80kg 1x5, 100kg 1x3, 120kg 1x2 - warm-up sets

137.5g 5x5 - Russian Squat Masters Routine Week 5, Session 2

 

So nice to squat a weight that wasn't 130kg. These were really easy, video of the second set above. Looking forward to milking some gainz over the next few weeks. Will probably do a few singles after next week's 4x4. 

 

More on the Jerk

Okay so we did a lot of work - well over an hour - on the jerk today and made some major progress. Basically the major issue isn't with the drive (though this does need some work), it's with the split and it comes down a mixture of my left knee being much weaker than my right due to an old injury - I've talked about this elsewhere on the forum. There is a definite instability there which causes me to buckle as I hit the bottom position of the jerk - I've always lead with my right leg (dominant) forward and left behind. This affects my confidence and means I don't fully commit to the split or feel comfortable about getting under the bar in the split. For whatever reason, this only affects me in the split jerk, not in any of the other lifts.

 

We tinkered with the idea of trying the squat jerk but instead decided to try leading with the weaker left leg. The result? Aside from it feeling weird as hell and having to consciously make the effort to split with the left, stability was instantly improved. Further experimentation revealed that I was initiating the dip and drive with my feet in too narrow a stance - my feet have further to travel and I either end up with my feet not as wide as they need to be or I lose focus on what's happening overhead and that goes to shit.

 

The plan for the next few weeks is to do tons of reps leading with my left leg to make that second nature, keep the push press/jerk drive/jerk complex and maybe see about programming in some single leg work to try and strengthen up my weaker left side.

[Jaymul]

Sunday 29 Sept 2013

 

Jerk

20kg 2x5 - warm-up

40kg 4x5, 50kg 3x3 - just reps, reps, reps at a non-challenging weight to get used to splitting with the left foot going forward.

 

Leading with the left already feels a lot less weird and a lot more stable. I need to work on the exact placement of my right foot but I'm aware that changing over is going to take time.

 

Snatch

20kg 3x3, 40kg 3x2, 45kg 1x2, 50kg 1x2 - warm-ups from the hang

55kg 4x3 - from the floor, these were all good reps

 

Felt tired and sore as hell today after yesterday's session, just as well that I didn't have anything too intensive planned. 

[Jaymul]

Tuesday 01 Oct 2013

 

Snatch

20kg 2x3, 40kg 1x2, 50 1x2, 55kg 2x1, 60kg 1x1 - warm-ups

65kg 5x1 - all solid reps, three very good

55kg 2x3 - doubles from the floor

 

Power Clean + Front Squat

60g 1x1, 65kg 1x1, 70kg 1x1, warm-ups

75kg 5x1 - these were easy, heavier next week for work

 

Rack Jerks

20kg 1x5 - warm up

40kg 3x5, 50kg 3x3, 55kg 2x2 - just building up the reps splitting left first, going well

 

Back Squat

20kg 1x5 paused, 60kg 1x5, 85kg 1x5, 110kg 1x3 - warm-up sets

130kg 6x2 - Russian Squat Masters routine week 6, day 1

 

So bored of squatting 130kg it's unreal. This is now so easy that I sat in the hole for 3 seconds on each rep on the last set for fun

 

Bench Press

20kg 1x5, 40kg 1x5, 50kg 1x5, 55kg 1x5 - warm-ups

65kg 1x10, 2x8 - was aiming for 3x10 but shoulders and elbows felt beaten up from about 100 jerk reps in 4 days

 

Weighted Hypers

22.5kg 3x10 

 

This felt like the best session I've had in a couple of weeks. Felt fresh and strong and form was good all over. Here's hoping it holds through to the weekend.

[jdanger]

Nice work. And have patience with the squat loading. The Russian programs are all about base building so you're on the right path. Adding pauses is fine and making every effort to explode out of the hole and accelerate the bar as fast as possible on the concentric will also pay off.

 

I've recently identified a weakness in my own training that's a flavor of majoring in the minors. If I'm not careful I end up spending too much energy on the accessory lifts (squats, pulls, ect) which severely affects my ability to practice the main lifts the way I know I should. I'm a pretty efficient weightlifter so I tend to position my psyche around the need to gain strength at all costs, which isn't actually best wrt performance on the main lifts. You've got some reserve strength to spare yet so if those squat workouts are bordering on the mundane that's ok. Knock them out and spend the real effort on the lifts.

[Jaymul]

Yeah, the squat load has started increasing on Saturdays as we taper so I'll soon be exposed to heavier weights again. PR week is the last week the current challenge.

[Jaymul]

Thursday 03 Oct 2013

 

Clean & Jerk

20kg 3x3, 40kg 1x2, 50kg x1, 60kg x1 - warm-ups

70kg 3x2 - some extra volume - did these after the cleans below, wasn't feeling confident of jerking over 70kg just now while I haven't fully adjusted to leading with my left leg

 

Clean

80kg 2x1, 85kg 5x1 - these were good, 5 solid reps

 

Snatch Complex - Snatch to Hang Snatch

40kg 2x2, 45kg 1x2, 50kg 1x2 - warm-ups

55kg 3x2 - Snatches felt like ass tonight, the gym was extremely hot and humind and I had a mildly stressful day, cut these at 3 sets instead of 5

50kg 2x3 - All off the floor, bit better than the previous doubles, focused on getting more speed on the bar

 

Push Press

20kg 1x5, 40kg 1x5, 47.5kg 1x3 - warm-up sets

57.5kg 3x5 - warm up sets felt heavier than expected by the work sets were pretty damned easy

 

Weighted Hyperextensions

22.5kg 4x10

 

Weighted Planks

2 sets of 3x35 second holds with 10kg on my back

 

Not the best session I've had but put the work in and where things were a bit off (snatch) I knew exactly what I was doing wrong. Really looking forward to trying some maxes on Saturday.

[Jaymul]

Saturday 14 Sept 2013

 

Hang Snatch

20kg 3x3, 50kg 2x5, 50kg 4x3,

55kg 3x3, 60kg 3x2, 1x1

 

Today ended up being a technique drill day for Snatch, felt really productive. I'll talk a bit about it in the end.

 

Clean & Jerk

60kg 3x3, 70kg 3x2

80kg 1x1, 85kg 1x1, 90kg xM (made the clean, missed the jerk)

95kg 3xM - first couple of reps my rack position was weak and I dropped it on the catch. Last rep I got pulled forward on the pull and it messed up the whole lift.

 

Really happy with this up the 95kg tries. Jerked up 85kg leading with my left so after a week I'm only 5kg off my PB and looking a lot more stable. The 90kg was a fairly close miss. The clean on the 90kg was also really nice, described by my coach as "excellent, the best clean I've ever seen you do". Going to be doing some drills to improve my rack position next week.

 

Back Squat

20kg 1x5 paused, 60kg 1x5, 80kg 1x5, 100kg 1x3, 122.5kg 1x2 - warm-up sets

145kg 4x4 - Russian Masters squat routine week 6, day 2

 

Easy. This is all unbelted, before starting this program I think I failed the final set of a set of 3 sets of 145kg with a belt. 

 

More on the Snatch

I thought we might push for a PR today but my coach saw some good results from some cueing on the lighter weights and decided to keep going with it rather than maxing out. Afterwards we chatted about the progress I've made with the Snatch over the last few weeks. While I've only added 5kg or so to the lift (we've only maxed twice in that time), my technique is so, so much better than it was. More importantly, I'm way more consistent and can feel when something is off (much better sense of the correct positions) and know what to do correct it with fairly minimal feedback. I hit full depth now, tend not to over extend or dramatically bang the bar out in front and am much faster. Compare a Snatch from July:

 

 

To a Hang Snatch from this afternoon:

 

 

This one is ever so slightly out in front but I was pretty tired after doing 3 doubles at the same weight immediately before. This was the worst rep of the 7. Hopefully the progress I've made in terms of technique is as visible to others as it is in my mind.

[Jaymul]

Different program tonight... is it weird to be super excited about doing Clean Pulls?

[Jaymul]

Tuesday 08 Oct 2013

 

Hang Snatch

20kg 2x5, 40kg 1x2, 45kg x1 - warm-ups

50kg 4x5 - All the volume, aiming for consistency at a very manageable weight, even when tired

55kg 2x2 - little more weight, keeping the same form

60kg 2x1 - more weight

 

Clean & Jerk

60kg 3x3, 65kg 2x3 - some volume at light weight for the jerk

70kg 1x2, 75kg 2x2, 80kg 1x1

 

Cleans were excellent tonight, really nice turnovers. Jerks seemed to be flying up too, improvement in my dip and drive.

 

Clean Pull

90kg 2x1, 100kg 3x3 - felt good to have 100kg in my hands, definitely well within my reach

 

Push Press

20kg 1x5, 40kg 1x5  - warm-ups

50kg 5x5 - this was insanely easy

 

Bench pressing has been negatively affecting my shoulder mobility so we've cut it out for now to do more volume push presses.

 

Back Squat

20kg 1x5 paused, 60kg 1x5, 85kg 1x5, 110kg 1x3 - warm-up sets

130kg 6x2 - Russian Squat Masters routine week 7, day 1

 

Abs

Barbell Ab Rollout 3x12

 

Chin-Ups

4x6 @ BW

 

Really good session tonight, felt good to do a few different things. 

[Jaymul]

Thursday 10 Oct 2013

 

Completely different programming for tonight, really enjoyed it actually!

 

Rack Jerk

20kg 2x5 - warm-ups

50kg 3x3

60kg 3x2

70kg 2x1

80kg 2x1

 

Probably the best jerks I have ever done. Felt really snappy and stable and something just clicked in terms of the timing on the drive and when to engage my arms. The bar was just flying overhead, and I was getting under it super quick. Really consistent.

 

Hang Clean Complex (Hang Clean x2, Push Press)

50kg 2x2

55kg 2x2

60kg 2x1

 

This was fun! 4 hang cleans in a set plus a pair of push presses works up a good sweat.

 

Hang Clean

65kg 2x2

70kg 2x1

 

Clean

75kg 5x1

80kg 2x1

 

Cleans super consistent, realy good turnovers and catch and a nice bounce at the bottom today. Again very, cery happy with these.

 

Hang Snatch

20kg 2x3

45kg 5x5

 

Really hitting the reps to drill technique. Going well. Tore a callous (though not very badly) on the final rep of the first set and did the rest with straps

 

Weighted Hyperextensions

25kg 3x10

 

Abs

Barbell Ab Rollout 3x12

 

Really great training session, felt very sharp and everything seemed to just click.

[Jaymul]

Saturday 12 Oct 2013

 

Hang Clean & Jerk Complex (Hang Clean x2, Split Jerk x2)

50kg 3x2

60kg 2x1

 

Hang Clean & Jerk

65kg 2x2

70kg 2x1

 

Clean & Jerk

75kg 2x1

80kg 1x1

85kg 2xM (missed the jerk twice), 1x2

90kg 1xM (made the clean, missed the jerk)

 

Hang Snatch

20kg 2x5

40kg 1x3

50kg 3x4

55kg 2x3

 

Snatch

55kg x1

60kg x1

65kg x1

70kg x1

75kg xM, x1 - PR!!!

77.5kg 3xM

 

Hurray, Snatch PR! It has been a few weeks. Really, really solid rep, caught it in a great bottom position. SOOOOOO nearly made 77.5kg on the second attempt too. I caught it rock bottom and in my excitement to stand back up, lost my balance when standing up and dropped it forwards

 

Back Squat

20kg 1x5

60kg 1x5

85kg 1x1

110kg 1x3

130kg 1x2

152.5kg 3x3

 

Week 7, Session 2 of Russian Master's Routine. This was pretty easy, did it unbelted as I have with everything up to this point. Next week the belt goes back on and I should be maxing in two weeks...

 

Good session, so happy with the Snatch PR, especially knowing that another one is clearly right around the corner Best of all though is the improvement in technique, consistency and my work capacity in the last few weeks.

[Jaymul]

Tuesday 15 Oct 2013

 

Hang Snatch

20kg 2x5, 40kg 1x2, 45kg x2 - warm-ups

52.5kg 5x4

57.5g 3x2 

62.5kg 1x2

 

Clean & Jerk

62.5kg 3x3

65kg 2x3

72.5kg 1x2

77.5kg 2x2

82.5kg Mx1, 1x1 - bad turnover, not sure why I missed it like that.

 

 

Clean Pull

90kg 1x2

100kg 3x3 

 

Back Squat

20kg 1x5 paused

60kg 1x5

85kg 1x5

110kg 1x3

130kg 6x2 - Russian Squat Masters routine week 8, day 1

 

Chin-Ups

3x7, 1x6 @ BW

 

Okay session, didn't have time for push press and abs. Jerks were a bit slow and lacking snap tonight.