T Nation

Average Colm's Log


#1

Hi everyone,

Just creating this log to keep myself accountable and working hard in the weight room!
Current Pbs at 77kg bodyweight are as follows
Snatch 94
Clean and jerk 126
Front Squat 155
Back Squat 177.5
Deadlift 220
Strict press 82.5
Weighted pull up +45kg

Feel free to follow and give advice


#2

Training tonight All weights in kg
Snatch
75, 77, 80, 82, 85 X2
Back squat
135, 140 x 6
Double Rest pause
140 X 6, 3, 2
Klokov press
45,45 X 2
Double Rest pause
52 X 6,3,1
Ring dip
Bw X8, +8kg X 8,
Drop set
6 X +16, 2× + 8, and 2× BW

Tricep pushdown
Ss seal row
3 sets of 6 each

Conditioner
Every 2 minutes alternate between 20 secs of assault bike and prowler at 140kg


#3

Training tonight All kg
Clean and jerk doubles,
102, 105, 107, 110, 113
Clean pulls
2X6 @ 137
Double rest pause
6,3,2 @142
Weighted pull up
+8 ×6
+12 ×6
Double rest pause
6,3,2 @+16
Reverse flies
2X8 @ 10kg
Drop set
6,2,2 @ 15,12.5, 10 EH
Bicep curl DB
8 @ 15 Eh
6 @ 17.5 EH
6 @ 17.5 EH with 4 sec eccentric

Conditioning
Shoulder to overhead 40kg
Cal Row
18, 15, 12, 9, 6, 3 each
Time 6.10


#4

Last nights training. All kg

Clean Complex 1 clean, 1 hang Clean, 1 push jerk, 1 split jerk
2 X 60
2 X 80
1 X 90
2 X 100

Front squat
2 X 6 @ 125
Rest Pause
6,2,1 @ 125

Strict press
2 X 6 @ 65
Rest pause
4, 1, 1 @ 67.5

Flies
2 X 8 @ 20
Drop Set
6 @ 25, 2 @ 22.5, 2 @ 20

Close grip bench press
2 X 8 @ 50
4 Second eccentric
6 @ 50

Farmers Walk 20 M
120
160
190
200


#5

Training tonight
Snatch complex : Power / hang snatch
40 X 2
50 X 2
60 X 2
70
80

Snatch pulls
2 X 6 @ 105
RP
6, 3, 2 @105

Seal row
2x6 @ 70
Rp
6,3,2 @ 70

Chin up
2 X 8 @ + 10
Drop set 6,2,2 @ + 16, 10, 8

Barbell curl
8 @ 30/35
6 @ 35 with 4 second eccentric

Conditioning
SDLHP 42.5 1,2,3…10
Box hop 24 10,9,8…1
Time : 4.30


#6

Friday night training
Snatch work up to heavy single
Finished at 90 kg
Clean and jerk, work up to heavy single
Finished at 123 kg but clean felt good so went up to 130kg
Then 25 min EMOM

  1. 3 cleans at BW 80kg
  2. 5 DB push press 2 X 35kg
  3. 5 Bench press 50kg… (very weak here)
  4. 5 weighted pull ups + 12kg
  5. 5 Back squats 125 kg

#7

Saturday morning training
3 Circuits
Barbell row X 6 @80kg
skull crusher X 10 @ 16kg Each hand
Side plank 30 sec each side

3 Circuits
DB Incline press
2 X 6 @ 40kg and 1 X4 @ 42.5 kg each hand
barbell curl
3 X 12 @ 35kg
Flutter kicks
3 X 30 sec

Conditioning
10 rounds with 30 sec rest after each round
5 wall balls
3 hand stand push ups
1 clean 100kg
150 m Row/ski
Time 22.14


#8

Training from Last night
Ramp to 2RM Snatch,
Doubles at 40, 5 X 50, 2 X 60, 70, 75 80, 85 88
Ramp to 2RM Front Squat
Doubles at 4 X 60, 3 X 90, 2 X 120, 130, 140.
Ramp to 5RM Klokov Press from deep squat
Empty Bar, 40, 45, 50, 55

Supersets
A1 Seal Row 8 @ 70, 6 @ 75, Rest Pause 6,3,2 @80
A2 Ab Wheel

B1 Pull up 6 @ +8, 6 @ +16 Drop Set 6 @ +20,2 @ +16, 2 @ +8
B2 Ring Dip 6 @ +8, 6 @ +16 Drop Set 6 @ +20,2 @ +16, 2 @ +8
B3 GHD Raises 3 X10

Metcon AMRAP
5 Bar Muscle up (unbroken only)
400m Run
10 KB Swing 32kg
20 Cals
2 Rounds plus 5 muscle ups


#9

Yesterdays training
Clean and Jerk singles
95, 98, 102, 105, 108, 112 and 115
Back squat Ramp to 3RM
3 X 60, 90, 11, 130, 150, 160

Circuit
Single arm db press 10 @ 25 E A, 8 @ 25 EA 6 @ 30EA
Chin up 10 @ BW, 8 @ + 10, 6 @ +20
Single arm db row 10 @ 40EA, 8 @ 40 EA, 6 @ 45 EA
Single leg RDL 10 @25 Op Leg to hand X 3

Conditioning
4 Rounds
15 cals AB
5 Wall balls
5 Burpee
5 KB Swing 32 Kg


#10

Circuit, Ramp to 3RM on all lifts, built for battle style.
Weight 78 KG, only 3RM listed.

Snatch: 83KG (first time going so heavy for a triple, felt really good)
Jerk from Racks: 115
Zercher Squat : 130
Seal Row : 85
Strict press : 75

Light Circuit: X3
GHD 10 Reps
Hanging leg raise 10 Reps
Front plate raise 10 @ 20Kg
Face pull 10 reps

Conditioning
5 Rounds Time 10.07
15 Cals ski
9 front squat 40 KG
9 Push press 40KG


#11

Snatch light day Power Clean
40kg 2 X 2 2 X 2 @ 60 Kg
50kg 2 X 2 2 X 2 @ 80kg
60kg 2 X 2 2 @ 90kg
70kg X 2 1 @ 100, 110, 117, 120 kg
75 kg 6 X 1

Snatch pulls Clean pulls
3 X 3 @ 100kg 3 X 3 @ 137 kg

Circuit 6 reps on each except flutter kicks
Incline db chest press 30, 35, 40 Each hand
single arm row 30, 35, 40 Each side
Flutter kicks with 10kg plate, 3 X 30 sec
Bulgarian split squat 17.5, 22.5, 25 each hand

Conditioning 90 sec on 90 sec off 4 Rounds
10 cals assault bike
6 Burpee over bar
Remaining time thrusters @ 40 kg
11 Reps every round on thruster