Well, I suppose I shall start a log on here. Today’s lifts sunday, July 22ed, 2012:
A:145 Pound clean and jerk 3X5
B: 95X5 100X5 105X5 110X3 snatch
C:225X6 squats (it seems like switching them out for front squats for two weeks was a dumb idea)
D: 130X5 130X3 clean and press
E:85 pound 2X5 muscle snatch and behind the neck snatch grip overhead press
F: bodyweight+30X6 pullups
Today felt great except for but my overhead press (my rotator cuff was beat up from the snatching), and the squats. It seems like my form on them is a little rusty from front squating for a couple of weeks, and olympic lifting before my squats had gotten my back tired.
Snatch: 95X5 100X5 105X5 110X2 (and three that I pressed out…)
clean pull: 165 pounds 3X5 (there was more but it was warm up/trying to find what weight to use)
front squat: 205X5 paused at the bottom each rep
behind the neck snatch grip press: 90 pounds 3X5
chin ups: body weight+30 poundsX8 and X6
Person records for the front squat, btn snatch grip press, and I suppose it is a personal record for the clean pulls since it was the first time using them.
Well I guess I will give an introduction since no one really on this site knows who I am. I am someone who trains to bring up their olympic lifts/ powerlifts as a hobby, and enjoys to run 5/10K’s. My all time best lifts are: 245X5 olympic squat paused at the bottom, 305X5 clean grip deadlift, 155X3 bench press, 110 snatch, 145X5 clean and jerk, 135X4 clean and press, (cleaning the weight each rep using no momentum) and 210X3 front squat paused at the bottom each rep. I weigh in the 130-134 area depending on what I have eaten and drank, and I’m a teenager.
clean and jerk barX a lot
115X4
135X2 absolutely effortless (kind of obvious)
150X2 first one felt good, second one hurt like a **** on my elbow
155X3 clean grip high pulls (I couldn’t mentally make myself go under the bar)
155X0 got one elbow under it, but couldn’t get the one that is bothering me under it
I can’t do any more cleans off the floor, form is degrading and my elbow can’t take any more without getting hurt
115X5 from below the knees
125X5 10 pound PR again from below the knee
tried to go for a 20 pound PR for hang cleans, but decided against it
hang snatch 75X5 easy
85X5 relatively
95X5 starting to reach my max today
105X1 started to miss them afterwards
clean and press
105X5
130X6
130X4 (not so strict with these though)
back squat
135X3
185X3
225X3 easy
230X3 last rep was a little slow compared to the rest still easy though
240X2 i felt like i could of repped it out but I had gotten stuck half way up for several seconds and decided a missed lift was better than risking an injury.
bent over rows to lower chest
115X5
135X5
140X5
140X5
Well, a clean and press rep record, hang snatch record, hang clean record, and record weight for me on the clean and jerk. It feels good now that I am starting to get my strength in the squat back, and getting more used to a heavy bar on my back. By the end of next week I think I should be up to my old record, or even break it :)… I should also be breaking my clean and pressing record soon, maybe get 10-15 pounds cleaning each rep before it stalls again.
Half mile all out sprintX8 today. I felt absolutely horrible, but I did it at a great speed. Anticipating lifting weights tomorrow, I really feel like lifting tomorrow :).
snatch
BarXa lot
95X5
100X5 felt light and fast
105X5 easy to
110X5 hard as heck to do, took multiple tries to get some of the reps,
115X0 (kinda close the first try but got worse and worse after three tries)
clean pull
135X5
170X5
170X5
170X5
back squats
135X5
185X5
225X2 something didn’t seem right so reracked weight
235X5 wow… I dug deep for this, I ground out the fourth rep then the fifth had a little sketchy form (didn’t pause for long if at all) always touched the calves though.
clean and press
105X5
135X5
135X2
behind the neck jerks just to see what they are like, they are… different, not quite sure how it would improve the jerk
115X3
bent over rows
115X5
145X5
145X5
145X5
chin ups
bw+50X4
Good session, got some PR’s on various lifts, and my squat is finally getting back up to it’s old strength.
1000 feet sprintsX15 2500X2 Good session, had an extended warm up which made a big difference. Upped my calories so I should gain around a pound every ten days (pretending/assuming that weight gain will be linear). Recovery is better, and I feel as though I have more energy.
clean and jerk
115X5
135X3 (stopped there as of it is a warm up)
145X0 wtf? I lost it on my shoulders… How is that possible?
155X0 bar was too far forward to receive it, otherwise would of gotten it
hang cleans
let’s see if these will go better?
115X5
130X3
130X5 (wow did much better on this)
130X4
snatch
100X5
105X5
110X5
115X1 (barely got it, might of pressed it out half an inch though not sure…)
115X0 I was completely burnt out at this point
clean grip deadlift
185X5
225X5
295X2
315X2 10 pound PR (couldn't get past the floor for the third so quit trying)
275X5 rough... very rough
close grip bench press
115X5
145X5
145X5 (regular grip just to see easy/hard it would be)
145X5
145X4
bent over row
115X5
150X5
150X5
150X5
chin up
bw+50X5
Self taught through lots of reading, watching videos, (instructional/ video of the olympics) and a little trial and error. I suppose I can get pics, and post, but I don’t have any thing fairly recent, and when I go to highschool I will likely be doing some sort of sport. (soccer or lacrosse)
Definitely didn’t recover very well from yesterday’s deadlifts, hips and back immensely sore and stiff will just be doing assistance exercises today and maybe some type of squat if I feel up to it
clean pulls
115X5
135X5 feeling a little better, and getting mobility back
175X5 5 pound PR
175X5
175X8
all of the clean pulls were slow, will be repeating the weight next time unless I add ten pounds to my clean until the next time I do them
snatch high pulls
115X5
125X5 left shoulder (deltoids not the joint or anything) starting to hurt bad still will try for PR
135X5 still hurts but pain is going down, will be happy once I get to squats
140X6 (accidentally did one extra) 5 pound and one rep PR
140X5
140X5 now onto the squats
back squat
135X5
185X5
225X2
235X3 slow will try for a heavy double or single
245X1 nearly got two but decided to not try it, still good for a heavy single the day after max deadlifts
snatch grip BTN presses
95X5
100X5 felt good
100X5 was really hard
100X5 better but not as easy as the first
bent over rows
115X5
155X5
155X5
155X5
chin up
BW+55X2
Some warm ups with 95 pounds with clean and jerks, and squats
clean and jerks
115X7
135X10 very taxing on the heart and lungs
135X10
snatch
100X3
105X5
110X5
115X2 both a bit iffy
I will be dropping some weight off of my snatch, and do straight sets building the weight back up.
squat
135X5
225X2
235X2
245X1 was quick and smooth
250X1 bar speed slowing down, might have another 5 or ten pounds in me
255X0 lost concentration, and still if I didn’t I probably wouldn’t of gotten it
205X8 lower back is completely fried might of been able to do two more if my back held out longer
clean and jerk
115X7
140X10 rep personal record
140X10 back sore/stiff it’s feels like high rep deadlifts
snatch
85X5
100X5
100X5
100X5
clean and press
100X5
140X5 five pound PR last rep was very very slow each rep cleaned.
140X5
140X4
back squat
135X5 back is very fatigued
185X5
205X3
240X5 back was giving out after the fifth rep (think a fusion of a olympic squat and rounded back good morning), was going to go for a pr but then just lowered the bar onto the safety pins
215X8 I think that was all I could do,
bent over row
125X5
165X5 five pound personal record
165X5
165X5
chin up
BW+55X5
Got quite a few personal records today :). My squats are finally getting back up to strength, and I have gotten another press personal record. I think I can get up to 145X5, and will probably stall on 150.
clean and jerks
115X7
145X10 deltoids and trapezius killing me
hang cleans
115X5
135X5 5 pound PR could go for more
snatch
85X5
105X3
105X3
105X2
back squat
135X5
185X5
225X2
245X1 meant to go for 5 but some bastard called during the set and I lost concentration
250X0
220X8 well atleast one PR on squats today
bench press
115X5
155X4 lost it at the middle
155X3 decided that rep three was all I could do
155X3
bent over rows
135X5
170X5
170X5
170X4
chin up
BW+55X6
BW+55X3
I now weigh in as 131.5 as my dry weight one pound gained, will be doing lower rep and heavier weight clean and jerks the next I do them (either 155 or 160), and I have gotten either a 1 or two rep PR on my bench press with slightly better form.
front squat
135X5
185X3
215X3 five pound PR I think, may not be easy other than a lot of pressure in my face and eyes…
220X1 may be a ten pound personal record, didn’t feel right on the second rep and put it down
floor press
115X5 these are very hard, and it strangely uses the chest more than the triceps instead of the bench using more tricep than chest.
125X5
135X5 I was messing up by having my elbows out, fixed it this set
135X5 I tried it with the pinky inside the smooth part of the bar not much difference, just less solid grip
140X3 lost grip
140X5 with my regular grip
bent over row
135X5
175X5
175X5
175X5
sprint intervals 1000 feet sprinting (set up, sprint 500 feet set up and sprint another 500 feet) and 1000 feet walkingX10 I had found a better location to run than before that I knew exactly how long it was, and slightly longer. I am running on my own property since there aren’t any tracks I have access to and my parents likely wouldn’t like me going 3+ miles away from home by myself anytime of the day I feel like it.
clean and jerk
115X5
135X3
145X1 really great jerk best one in a long time
155X3 5 pound +1 personal record
160X0 bar was too far out
hang clean
140X1 five pound PR
140X5 figured out a form issue that may have been in my clean off the floor to
140X1 clean off floor and I don’t believe the issue was there
snatch
85X5
105X5
105X5 wow this felt like there was just a couple tens on the bar
105X5
floor press
115X5
145X5
150X5
150X4
back squat
135X5
185X5
225X2
245X3
225X8
bent over row
135X5
180X4
180X3
180X3
