T Nation

-[][][]---OL Log 3---[][][]-

Old one was full.

In other news. Good lifts romanaz [vids in the end of the last thread]. Also nice beard there, that thing is a monster. just a compliment for your beard there.

[steak dinner to anyone who knows where i got the last sentence]

-chris

good lifting romanz! You look like you have slimmed down a lot!

Just be a tiny bit more upright and you HAD THAT 102kg clean!

Koing

06/03/2010 : Saturday moderate lifting

I was also coaching ‘the ox man’ and ‘deep squat’. They’ll attest to my awesome coaching skills!

the ox man up 7kg on his previous PB, probably at least 10kg had I not made him get some technical work in, very supple, good positions, just needs to lift more and to stay stronger underneath the bar.

deep squat needs to work his mobility and getting in to the bottom faster, but has strong squats but needs to work his shoulder mobility so he isn’t holding on to the bar in his front squats!

Do it lads!

Dynamic warm ups

Snatch
Snatch bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 0
100 x 1
100 x 1
100 x 1/2
100 x 1/2
100 x 1

Back Squat
100 x 3
125 x 2
150 x 1
171 x 3
171 x 1
161 x 3
161 x 3
161 x 3

Pull ups x 11reps

Ab roll outs
6reps
6reps
6reps

Done!

Koing

back to lifting, been a bit sick and went to see my parents

clean and jerk
2x60
2x70
1x80
5x1x85

good stuff, good jerks

squat
5x5x115

bullshit squats tho

traps and abs

Some “how many reps can you do” training on saturday. Not a fan. Lots of extra jeering got me to 10 reps of 98kg in about 5 mins. Thank god this stuff doesnt happen often.

-chris

Nice meeting ya Rom!

Monday 8/3/2010

Power Clean

60kg 3x3 (decided to sack it no shoes, tape or chalk)

Deadlift

110kg x 5
140kg x 3
180kg x 1
230kg x 1
250kg x 1
262kg x 1 (+2kg PB)

Back Squat

110kg x 5
140kg x 5
160kg x 2
190kg x 1
160kg x 2

Stretching/Mobility

[quote]Avocado wrote:
Old one was full.

In other news. Good lifts romanaz [vids in the end of the last thread]. Also nice beard there, that thing is a monster. just a compliment for your beard there.

[steak dinner to anyone who knows where i got the last sentence]

-chris[/quote]

Hahahahaha one of my favorite episodes. FOTC!

Congratz on the Snatch PR romanaz!

Avocado… u taking up crossfit? LOL that shit looks painful.


3/6/10

Lifting at the Univ Gym

Overhead Squat:
-up to 50kg 3x4

Drop Snatch:
-up to 55kg 2x4

Behind the Neck Jerk:
-up to 75kg 2x4

some pull ups, some abs… and… for the 1st time ever, a few Handstands (feet against the wall)

3/8/10

Lifting at the Univ gym

Snatch off boxes:
-up to 65kg 2x4, then down to 50kg 3reps
—not as smooth as I wanted them to be, missed a couple for not finishing the pull.
—still gotta integrate the shrug into the pull, I’m not being close to consistent with it.

Snatch Pulls:
-up to 90kg 3x3
—I need to buy some straps…

Front Squat:
-up to 110kg 2x2…
-I was feeling good so I went for a PR!.. 110kg 4reps!!!
—Got me by surprise, the 3rd rep was so easy I had to do another one.

Glute Ham Raise: <—1st time I was able to do them.
-bw 5x2

Back Hyper-extension:
-bw 10reps
-bw+20lbs, 10reps (weight behind the neck)
-bw+40lbs, 10reps "

Stretch the Fuck out of my hamstrings, glutes and quads. THEN GO HOME!

Easy day, 80%

SN: Working set (80kg x 2 x 5)
CJ: Working set (100kg x 1 x 6)
FSQT: Working set (112kg x 3 x 6)

PR day on Friday and Saturday, gonna load up on all you can eat soosh on thursday night and snatch 105 and CJ 125.

Avo, stop doing Crossfit, it’s frightening us all.

Yeah the Cf jokes were about that day. It wasn’t fun but it was a light week and on the weekend we do club comps. Due to our collective need of some extra work capacity while out of season it makes sense to get some extra volume in and this was a little toughness test. I doubt ill see it again for another year.

If it were reall CFit i would only get to use 60kg. That would have been awesome!

-chris

[quote]Avocado wrote:

Some “how many reps can you do” training on saturday. Not a fan. Lots of extra jeering got me to 10 reps of 98kg in about 5 mins. Thank god this stuff doesnt happen often.

-chris[/quote]

Sick!

Why 98kg and not 100kg?

Koing

snatch
2x3x40
2x45
2x50
5x1x55

good snatches, maybe the best ever!

clean pull
5x3x100

ghr
4x5

chin ups and abs

Starting to despise training at the pleasance gym.

Tuesday 9/3/2010

Snatch warm up with bar (didn’t go heavier because my shoulder is being a gypsy).

Power Cleans

60kg 2x5 (stopped here as my back was still tight as fuck from deadlifts so moved onto high blocks/scoops that come out of the rack power lift style)
60kg 2x3
80kg 2x3
90kg 2x3
100kg x 2 (from floor because the scoops where making a fucking racket and the weight was bouncing all over the show, word to the wise stick to wooden blocks/platform/squat stands and save yourself 5 grand on equipment that doesn’t work)

Stopped it here back was still tights as fuck.

FFFFFFUUUUUUUUU

Front Squat

100kg x 5
140kg x 2
145kg x 1
150kg x 1
160kg x 1
100kg 3x3 (last rep of each set paused for a 5 count.)

Rant/log over.

[quote]Koing wrote:

[quote]Avocado wrote:

Some “how many reps can you do” training on saturday. Not a fan. Lots of extra jeering got me to 10 reps of 98kg in about 5 mins. Thank god this stuff doesnt happen often.

-chris[/quote]

Sick!

Why 98kg and not 100kg?

Koing[/quote]
98kg is 75%. Those extra 2kg might have given me diabeetus!

-chris

Sunday (good session)

Snatch:
96x3/3
102x2/2
107/1
112/1
115/1

CJ:
112/2
117/2
122/2
130/1
135/1

2 Board Bench Press:
110/5
120x3/5

Glute Ham Raise:

BWx2/8
10kg x2/6 (arms extended with 10kg plate)

[quote]Avocado wrote:

[quote]Koing wrote:

[quote]Avocado wrote:

Koing[/quote]
98kg is 75%. Those extra 2kg might have given me diabeetus!

-chris[/quote]

…yep… The Beetis is bad news:

3/10/10

Training at the Univ Gym:

Clean from the Hang:
-up to 87kg 2x3

Clean Pulls:
-up to 115kg 2x3

Back Squat:
-up to 125kg 2x2
—u know it… its PR TIME: 125kg 5reps!!!

Oh yeah :wink:

Power Clean
(55kg x 3) (67.5kg x 3) (77.5kg x 3) (90kg x 3) (95kg x 2) (100kg x 2) x 3

Jerk from Rack
(50kg x 4) (62.5kg x 3) (75kg x 3) (87.5kg x 3) (100kg x 2) (112.5kg x 2) x 3

Back Squat
(85kg x 5) (102.5kg x 4) (120kg x 3) (137.5kg x 3) (152.5kg x 2) (160kg x 1) x 4

Test day on Friday and Saturday, shooting for 105/125