Zstadt's Training Log

Training Logs
21

[u]Monday 10/31/11 - C3W1D1 - FS/BP[u]

Front Squat (ATG):
(worked up to)
155 x 5
175 x 4
195 x 2
205 x 1

Bench Press:
(65%) 125 x 5
(75%) 145 x 5
(85%) 165 x 6

Pull-ups (N/S/C): 10, 10, 8

Workout rating: 9.4/10

Comments:
++ replaced back squats with front squats

  • shoulder feels good
    = nothing special on bench
22

Thursday 11/4/11 - C3W1D2 - DL/OHP

Deadlift:
(65%) 235 x 5
(75%) 270 x 5
(85%) 315 x 10 (PR match)

Press:
(65%) 95 x 5
(75%) 110 x 5
(85%) 125 x 6

Pull-ups (W/N/C): 10, 10, 6+1
Hanging Leg Raises: 8, 6, 4

Workout rating: 9.4/10

Comments:
++ PR match on deadlift, felt EASY

  • I was informed that I “don’t have the body of a musician” :smiley:
  • HLRs were tough
23

Saturday 11/5/11 - Oly Lifting

Snatch:
40 x 2
42.5 x 2
45 x 2
47.5 x 2
50 x 1
52.5 x 1
55 x 1
57.5 x 1
60 x 0

Clean:
45 x 2
47.5 x 2
50 x 2
52.5 x 2
55 x 1
57.5 x 1
60 x 1
62.5 x 1
65 x 1

Jerk (Split):
45 x 2
47.5 x 2
50 x 2
52.5 x 2
55 x 1
57.5 x 1
60 x 1
62.5 x 1
65 x 1

Workout rating: 8.9/10

Comments:

  • first official Oly lifting day
  • cleans and jerks are feeling pretty good
    = snatches still need some work, especially on squat depth
24

Monday 11/7/11 - C3W2D1 - FS/BP

Front Squat:
(70%) 135 x 3
(85%) 155 x 3
(95%) 175 x 5

Bench Press:
(70%) 135 x 3
(85%) 155 x 3
(90%) 175 x 5

RDL, 185: 2 x 8
Good Morning, 95: 1 x 8
Underhand BB Row, 145: 3 x 8
Dragon Flag / PUPP, 3 x 10s / 30s: 2 x 1

Workout rating: 9.0/10

Comments:

  • liking front squats
  • bench felt solid
25

Thursday 11/10/11 - C3W2D2 - DL/OHP

Deadlift:
(70%) 255 x 3
(80%) 290 x 3
(90%) 325 x 7

Press:
(70%) 105 x 3
(80%) 120 x 3
(90%) 135 x 5 (PR)

Pull-ups (WN/S/C): 10, 10, 9
Dragon Flag, 10s: 3 x 3

Workout rating: 9.3/10

Comments:
++ PR on press

  • DL form is feeling much more solid
  • pull-ups felt strong
26

(fail)

_<

27


Clear!

28

[quote]zstadt wrote:
Clear![/quote]

29

Tuesday 4/2/2013 - Week 1, Day 1

Back Squat:
85.0 - 3 x 10

Hang Snatch (mid-thigh):
40.0 - 5 x 3

Halting Snatch Deadlift:
60.0 - 3 x 3

Snatch Balance:
45.0 - 5 x 3

30

Wednesday 4/3/2013 - Week 1, Day 2

Jerk Behind the Neck:
60.0 - 3 x 3
65.0 - 2 x 3

Push Press:
40.0 - 3 x 5
47.5 - 1 x 5

Jerk Dip Squat:
72.5 - 3 x 5

31

Thursday 4/4/2013 - Week 1, Day 3

Back Squat:
97.5 - 5 x 5

Hang Clean (mid-thigh):
57.5 - 5 x 3

Halting Clean Deadlift:
72.5 - 3 x 3

SLDL:
77.5 - 3 x 5

32

Friday 4/5/2013 - Week 1, Day 4

Power Snatch:
47.5 - 4 x 3

Power Clean:
62.5 - 4 x 3

Power Jerk:
57.5 - 4 x 3

33

Sunday 4/7/2013

Snatch:
(up to) 72.5 x 1

Clean and Jerk:
(up to) 92.5 x 1

Front Squat:
112.5 - X
100.0 - 1, 1

34

Tuesday 4/9/2013

Snatch:
50.0 - 5 x 3

Snatch Pull:
60.0 - 2 x 4
70.0 - 2 x 4

Pause Back Squat:
85.0 - 4 x 3

35

Thursday 4/11/2013

Clean and Jerk:
65.0 - 2 x 3
75.0 - 3 x 3

Clean Pull:
80.0 - 4 x 4

Front Squat:
90 - 4 x 2

36

Saturday 4/13/2013

Snatch:
45.0 - 3
50.0 - 2
55.0 - 2
57.5 - 2
62.5 - 1, X, X
50.0 - 1, 1

Clean and Jerk:
55.0 - 3
65.0 - 2
70.0 - 2
75.0 - 2
80.0 - 1, 1, 1

Front Squat:
105.0 - 1
95.0 - 1, 1

37

Tuesday 4/16/2013

Snatch:
55.0 - 2, 2
57.5 - 2
60.0 - 2, 2

Snatch Pull:
65.0 - 3
70.0 - 3
75.0 - 3, 3

Pause Back Squat:
90.0 - 2
95.0 - 2, 2
100.0 - 2, 2

38

[u]Thursday 4/18/2013[/u]

Clean and Jerk:
70.0 - 2, 2
75.0 - 2, 2
80.0 - 2

Clean Pull:
90.0 - 3, 3, 3, 3

Front Squat:
90.0 - 2, 2
95.0 - 2, 2

39

Wednesday 5/15/13

Snatch:
40 x 3
45 x 3
50 x 2
55 x 2
60 x 2
65 x 1
70 x 1
75 x 1 PR

Snatch Pull:
80 x 3, 3, 3

Front Squat:
70 x 3
80 x 2
90 x 2
100 x 1, 1

2 weeks off. PR Snatch on my fist day back… nbd

40

Goals:

  • compete again (at least twice this year)
  • short-term goal total 80/100/180 (currently at 75/97/172)
  • mid-term goal total 200