House of J-Pain - 16/09/12

Strength Work

Clean (No Jerk)

• 5 x 40kg
• 3 x 60kg
• 3 x 70kg
• 3 x 80kg
• 3 x 90kg
• 3 x 92.5kg
• 3 x 95kg
• 3 x 100kg (PR)

Back Squats

• Warm up sets (60, 80, 100)
• 3 x 110kg
• 2 x 120kg
• 2 x 130kg
• 2 x 140kg (5 SETS)

Nicep Curlz

• 10kg bar x 100 reps roflzlolz

Cougars - 13/09/12

Technique & Strength Work (Week 10)

Power Snatch Blks

• 5 x 40kg
• 3 x 50kg
• 3 x 55kg
• 3 x 60kg (5 SETS)

Clean (No Jerk)

• Warm up sets (40, 50, 60, 70, 80)
• 2 x 90kg
• 1 x 95kg
• 1 x 100kg
• 1 x 105kg
• 1 x 110kg
• 1 x 112.5kg (PB)

Back Squats

• Warm up sets (70, 90, 110)
• 2 x 120kg
• 2 x 130kg
• 2 x 140kg
• 2 x 145kg (4 SETS)

Cougars - 11/09/12

Technique & Strength Work (Week 10)

Snatch (work to max)

• 50kg x 3 (2 sets)
• 60kg x 2
• 65kg x 1
• 70kg x Fail
• 70kg x 1
• 72.5kg x Fail
• 72.5kg x 1
• 75kg x 1
• 77.5kg x 1
• 80kg x 1
• 82.5kg x 1 (PR)

Power Cleans (Work to max)

• Warm up sets (40, 50, 60, 70, 80)
• 90kg x 1
• 95kg x 1
• 100kg x 1
• 105kg x 1 (PR)
• 107.5kg x Fail

Front Squats (5 sets 2 reps 90%) 

• Warm up sets (Bar, 60, 70, 80)
• 90kg x 3
• 100kg x 3
• 110kg x 2 (5 SETS)

I've really started finding my strengths in olympic weightlifting over the last few sessions, which kind of reached a peak today with my snatch. Once I managed to get over the mental barrier of throwing >70kg over my head everything just fell into this groove and I could stick with a lift as opposed to "clarking it". Also, Miles thought I was doing full cleans and hence was very surprised when I power cleaned 105kg roffs. Fronties felt pretty easy oddly enough.

House of J-Pain - 09/09/12

Strength Work

Cleans (No Jerk)

• 5 x 40kg
• 5 x 50kg
• 3 x 60kg
• 3 x 70kg
• 3 x 80kg
• 3 x 90kg
• 1 x 95kg
• 1 x 100kg
• 1 x 105kg (PR)

Clean Pulls

• 5 x 120kg (4 SETS)

Back Squats

• 8 x 70kg
• 5 x 90kg
• 3 x 110kg
• 2 x 120kg
• 3 x 130kg
• 3 x 140kg (no belt)
• 3 x 145kg (no belt) (PR)
• 1 x 150kg (no belt)
• 1 x 160kg (belt)
• 3 x 140kg (no belt)

Cougars - 07/09/12

Technique & Strength Workout

Cleans (No Jerk)

• 5 x 40kg
• 3 x 50kg
• 3 x 60kg
• 2 x 70kg
• 2 x 80kg
• 2 x 80kg
• 1 x 85kg
• 3 x 90kg
• 3 x 95kg
• 3 x 95kg
• 3 x 97.5kg (PR)

Snatch

• 5 x 40kg
• 5 x 50kg
• 3 x 55kg
• 3 x 55kg
• 3 x 60kg
• 3 x 62.5kg
• 3 x 65kg (PR)

Snatch Squats

• 10 x Bar
• 8 x 40kg
• 8 x 40kg
• 5 x 50kg
• 5 x 55kg (5 SETS - 3 second pause at the bottom)

Cougars - 04/09/12

Technique & Strength Work (Week 8)

Power Clean

• 5 x 40kg
• 3 x 50kg
• 3 x 60kg
• 3 x 70kg, 3 x 70kg
• 2 x 80kg
• 2 x 85kg
• 1 x 90kg
• 1 x 95kg
• 1 x 100kg (PR) - First Completed Yearly Goal

Snatch

• 5 x 40kg, 5 x 40kg
• 5 x 50kg, 4 x 50kg
• 3 x 55kg
• 3 x 60kg (5 SETS)

Back Squats (No Belt)

• 6 x 90kg
• 5 x 100kg
• 3 x 110kg
• 3 x 120kg
• 5 x 130kg (4 SETS)

Not going to do any pressing or jerking movements for at least a week, maybe longer to help this niggle settle down and hopefully go away. Really great session regardless.

House of J-Pain - 02/09/12

Technique & Strength Work

Clean and Jerks

• 5 x 40kg
• 3 x 50kg
• 3 x 60kg
• 3 x 70kg
• 1 x 80kg
• 1 x 85kg
• ~10 singles x 90kg*

*First session since I tweaked my upper lat - feels absolutely fine when I'm not lifting or jerking with light weight but anytime I get heavy-ish I immediantly feel it and I think it might become a problem if I keep jerking hard. Need to give it some rest, will ask Miles on Tuesday what he thinks. Can clean no problem though

Front Squats (no belt)

• 5 x 60kg
• 3 x 80kg
• 3 x 90kg
• 2 x 100kg
• 3 x 112.5kg (5 SETS)

Cougars - 30/08/12

Technique & Strength Work (Week 8)

Power Snatch Blks

• 5 x 40kg
• 3 x 45kg
• 3 x 50kg
• 3 x 55kg
• 2 x 60kg (5 SETS)

Clean & Jerk

• 8 x 40kg
• 5 x 50kg
• 5 x 60kg
• 3 x 70kg
• 2 x 80kg
• 1 x 85kg
• 3 x 90kg (<10 secs rest btw reps)
• 3 x 90kg (<10 secs rest btw reps)
• 2 x 90kg*

*Pulled/Twinged a muscle in very upper lat or lower tricep. Decided to not continue jerking in case it got worse, feels totally fine now so I'll just stretch it more next session. Bit annoying because I was on fire.

Back Squats

• 8 x 70kg
• 3 x 90kg
• 3 x 100kg
• 3 x 110kg
• 2 x 120kg
• 2 x 130kg
• 1 x 140kg
• 1 x 150kg
• 1 x 155kg
• 1 x 160kg
• 1 x 160kg (PR)

Cougars - 28/08/12

Technique & Strength Work (Week 8)

Snatch (5 x 2reps @ 80%)

• 3 x 40kg
• 3 x 50kg
• 3 x 55kg
• 2 x 60kg (5 SETS)

Power Clean & Jerks (5 x 2reps @ 80%)

• 5 x 40kg
• 3 x 50kg
• 3 x 60kg
• 2 x 72.5kg
• 2 x 80kg (5 SETS)

Front Squats (5 x 3reps @ 85%)

• 5 x 50kg
• 3 x 70kg
• 3 x 80kg
• 3 x 90kg
• 3 x 105kg (5 SETS)

Military Press (5 x 3reps @ 85%)

• 5 x 50kg
• 3 x 60kg
• 3 x 65kg
• 3 x 70kg (4 SETS)

House of J-Pain - 26/08/12

Sunday Sesh.

Clean & Jerks

• 5 x 40kg
• 3 x 50kg
• 3 x 60kg
• 1 x 70kg
• 1 x 80kg
• 1 x 85kg
• 1 x 90kg

Clean Pull + Hang Clean & Jerk

• 3 x 60kg
• 3 x 70kg
• 6 singles x 80kg

Front Squats

• 6 x 60kg
• 3 x 80kg
• 3 x 90kg
• 5 x 100kg
• 3 x 110kg ( 5 SETS )

Really awesome session with Juz, everything feeling great. Tried for 5 x 110kg on the very last set but legs gave out on the 5th rep and I dumped it in front of me. Everything feeling strong post-comp. Winner!

JME Competition 25/08/12

First Competition;

Snatch

• Attempt No. 1 - 50kg successful
• Attempt No. 2 - 55kg successful
• Attempt No. 3 - 60kg successful

Clean and Jerk

• Attempt No. 1 - 75kg successful
• Attempt No. 2 - 80kg successful
• Attempt No. 3 - 85kg successful

Total for Competition: 145kg

Cougars - 22/08/12

Technique & Strength Work

Snatch

• 5 x 40kg
• 5 x 50kg (3 SETS)
• 3 x 55kg (~8 SETS)
• Working with form, starting position and speed

Power Clean & Jerk

• 3 x 40kg (pull, power clean & jerk)
• 3 x 50kg
• 3 x 60kg
• 3 x 70kg (5 SETS)

Front Squats

• 8 x 50kg
• 2 x 70kg
• 2 x 80kg
• 2 x 90kg
• 5 x 100kg (2 SETS)

Snatch Pulls

• 5 x 50kg, 3 x 60kg, 3 x 70kg
• 5 x 80kg (4 SETS)

Gym Jim Jackson - 20/08/12

Strength Work

Deadlifts

• 5 x 60kg
• 5 x 80kg
• 5 x 100kg
• 3 x 120kg
• 3 x 140kg
• 3 x 150kg

Pull Ups (Weighted)

• Lots of sets, not sure of the exact details but we went up to +25kg for a trip. Really good to smash out some weighted pull ups haven't done them in ages

Coaching (Olympic training)

• T and James are keen on learning some snatch and power clean so I was giving them a quick run down and analysis of their technique. Both looked pretty good for beginners, just need to work on accentuating the shrug and hips and they'll be smashing it in no time.

House of J-Pain - 16/08/12

Strength Work (mostly derping)

Power Snatch

• 5 x 40kg
• 3 x 50kg (4 SETS)

Clean Pulls

• 5 x 50kg, 5 x 60kg, 5 x 70kg, 5 x 80kg
• 5 x 90kg
• 5 x 100kg
• 5 x 110kg
• 5 x 120kg (3 SETS)

Curls for the Girls x 10000000000

Sprints ~50m x 10 sets or so

Grant was doing deadlifts so I clean pulled 5 reps for every set he did and I ended up doing like a million sets of pulls but they felt good, had wraps on.

Cougars - 15/08/12

Technique & Strength Work

Snatch

• 5 x 40kg
• 5 x 45kg
• 3 x 50kg
• 3 x 55kg (4 SETS)

Clean & Jerk

• 5 x 40kg
• 3 x 50kg (pull, power clean, clean and jerk)
• 3 x 60kg
• 3 x 70kg (4 SETS)

Back Squats

• 5x 60kg, 2 x 80kg, 2 x 100kg
• 2 x 110kg, 2 x 120kg, 2 x 130kg
• 3 x 140kg (3 SETS)
• 10 x 100kg

Military Press

• 5 x 40kg, 3 x 50kg, 3 x 60kg
• 3 x 65kg
• 3 x 70kg
• 3 x 70kg (Push Press)
• 3 x 80kg (Push Press)
• 1 x 90kg (Push Press Singles) x 4
• 2 x 90kg (Push Press Doubles) x 2

Cougars - 07/08/12

Technique & Strength Work

Front Squats

• 50kg x 8, 70kg x 5, 80kg x 5
• 90kg x 3
• 100kg x 3
• 110kg x 3
• 115kg x 3
• 110kg x 3
• 110kg x 3
• 90kg x 5

Clean & Jerks

• 40kg x 5, 50kg x 5 
• 60kg x 3
• 70kg x 3
• 80kg x 3 (4 SETS)

Snatch

• Bar x 10, 40kg x 5
• 50kg x 5
• 55kg x 3 (4 SETS)

RDL's

• 40kg x 5 slow reps
• 50kg x 5 slow reps (3 SETS)

Goblin Embassy - 06/07/12

Strength Work


Deadlifts

• 60kg x 5, 90kg x 5, 100kg x 5
• 110kg x 3 
• 120kg x 3 
• 130kg x 3 
• 140kg x 3
• 150kg x 5 (no belt)
• 150kg x 5 (with belt)
• 150kg x 5 (with belt)

Pretty much got home from work, loaded up the bar with every single plate T had and lifted it a whole bunch of times.

MAAAAAAAAAAH

House of J-Pain - 04/07/12

Strength Work

Military Press

• 45kg x 5
• 50kg x 5
• 55kg x 5
• 60kg x 3
• 65kg x 3
• 70kg x 3
• 75kg x 2
• 70kg x 3

Did a pretty pussy workout with Grant, it was more just me and Juz chilling while Grant broke some military PR's, didn't have shoes and we used nothing but the fat bar which was totally bad ass.

Goblin Embassy - 02/08/12

Strength Work

Bench

• 60kg x 8, 70kg x 8, 80kg x 8, 90kg x 5
• 105kg x 3
• 100kg x 3
• 100kg x 3

Weighted Dips

• BW x 10
• +20kg x 5
• +30kg x 5
• +40kg x 3
• +45kg x 3
• BW x 10

Incline Dumbell Press

• 25.5kg x 8
• 30.5kg x 8
• 35.5kg x 5 (3 SETS)

Took the day off work because I'm battling a bit of a head cold, sore throat headaches etc etc, drugged up a little, drank tones of water and attempted a chest workout which turned out better than expected. T's new dipping belt was put to the test and turned out to be totally fine, very stable under heavy weights. Bench grip was much wider than usual but still pumped out a few sets. bigweightsisbig

Cougars - 31/07/12

Strength & Technique Work

Back Squats

• 5 x 60kg, 5 x 80kg, 5 x 100kg
• 2 x 110kg
• 2 x 120kg
• 2 x 130kg
• 3 x 140kg (3 SETS)

Clean & Jerk

• 5 x 40kg, 3 x 50kg, 3 x 60kg
• 3 x 75kg (4 SETS)

Power Snatch

• 5 x Bar, 5 x 40kg, 3 x 50kg
• 3 x 55kg (4 SETS)

Clean Pulls

• 5 x 50kg
• 5 x 90kg
• 5 x 110kg
• 5 x 120kg (4 SETS)

Goblin Embassy - 30/07/12

Strength Training

Two Hand Clean & Push Press (DB's)

• 5 x 15.5kg
• 5 x 25.5kg
• 3 x 30.5kg 
• 3 x 35.5kg (5 or 6 SETS)

First workout at the House of T-pain, I tried out the new Olympic Dumbell handles that we all got T for his birthday, loaded them up with all the weights I could find and tried them out. Really fun, ended up doing heaps of sets and just having a quick workout.

Cougars - 27/07/12

Strength & Technique Work

Been incredibly busy lately, was house sitting in Capalaba all this week as well as moving out of my place so I'm impressed I even found 2 times to go this week. Will be picking up the pace ALOT in the coming weeks, watch out.

Snatch

• 30kg x 5, 40kg x 5, 45kg x 3
• 50kg x 3
• 55kg x 3
• 60kg x 3 (4 SETS)

Power Clean Blks & Jerk

• 40kg x 5, 50kg x 5, 60kg x 5
• 70kg x 5 (4 SETS)

Front Squats

• 50kg x 8
• 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3
• 100kg x 5 (4 SETS)

Cougars - 23/07/12

Strength & Technique Work

Power Snatch Blks

• 40kg x 5, 45kg x 5, 50kg x 3, 55kg x 36
• 60kg x 3 (4 SETS)

Cleans

• 40kg x 5, 50kg x 5, 60kg x 3, 70kg x 3
• 80kg x 3 (4 SETS)

Back Squats

• 60kg x 5, 80kg x5, 100kg x 5
• 110kg x 3
• 120kg x 3
• 130kg x 3
• 135kg x 3 (3 SETS)

Shoulder Press

• 50kg x 5
• 60kg x 5
• 65kg x 3
• 70kg x 3
• 75kg x 2 (3 SETS)

Bench Press *roffs*

• 60kg x 3
• 80kg x 3
• 100kg x 1
• 110kg x 1
• 115kg x 1
• 120kg x 1
• 125kg x 0

Cougars - 17/06/12

Strength & Technique Work

This was a while ago and my last session with Miles before he left for the Olympics, so I think I was doing clean and jerks, power snatch, front squats, RDL's and shoulder press. I can't remember the reps or weight but I remember Miles telling me to work on catching my clean higher up because at the moment I'm letting the weight "drop" onto me and it's not an efficient way of lifting. Snatch form was very good and front squats we're feeling fairly average. 

Cougars - 16/07/12

Technique & Strength Work

Power Snatch Blks

• 10 x Bar
• 5 x 40kg (3 SETS)
• 5 x 45kg
• 5 x 50kg
• 5 x 55kg
• 3 x 60kg (4 SETS)

Clean and Jerks

• I don't want to talk about it

Clean Pulls

• 5 x 60kg
• 5 x 70kg
• 5 x 80kg
• 5 x 90kg
• 5 x 100kg
• 5 x 100kg (on toes)
• 5 x 100kg (on toes)
• 5 x 100kg (on toes)

Military Press

• 3 x 50kg
• 3 x 55kg
• 3 x 60kg
• 3 x 65kg
• 3 x 70kg (3 SETS)
• 3 x 72.5kg

First time doing anything from the blocks, power snatches are awesome let alone from blocks, so much to learn but I got the technique down quickly and was exploding 60kg like a bawce. Cleans were awful, just awful, really really awful. Military was easy as shit, was supposed to do back squats but was tired after like a 2 and a half hour session + work and I've got fronties tommoz so it's ok.

Cougars - 14/07/12

Technique & Strength Work

Snatch

• 10 x Bar
• 5 x 30kg
• 5 x 40kg
• 5 x 45kg
• 3 x 50kg
• 1 x 55kg
• 3 x 60kg
• 3 x 65kg (3 SETS)

Clean and Jerks

• 10 x 30kg
• 5 x 40kg
• 5 x 60kg
• 3 x 70kg (3 SETS)
• 3 x 80kg (4 SETS)

Front Squats

• 8 x 50kg
• 5 x 70kg
• 3 x 80kg
• 3 x 90kg
• 5 x 100kg (4 SETS)

RDL's

• 5 super slow reps x 60kg (3 SETS)

Snatch Pulls

• 5 x 60kg
• 5 x 70kg
• 5 x 80kg
• 3 x 90kg (3 SETS)

Best session to date. After my dubious snatch attempts at 70kg a few days ago, Miles stuck with me and just kept getting me to increase the weight, and the 65kg full snatches felt really good. Clean and jerks were wicked, first time doing the full olympic movement. I can tell I have a LOT to learn but I'm getting the hang of it (slowly) just need to concentrate on each session.

UQ - 12/07/12

Technique & Strength Work


Snatches

• 10 x Bar
• 8 x 40kg
• 5 x 50kg (3 SETS)
• 3 x 60kg (3 SETS)
• 3 x 65kg (SINGLES)
• 0 x 70kg

Snatch Pulls

• 5 x 70kg
• 5 x 90kg (3 SETS)

Back Squats

• 8 x 70kg
• 5 x 90kg
• 5 x 110kg
• 5 x 120kg
• 5 x 130kg
• 3 x 135kg
• 3 x 130kg
• 3 x 130kg
• 3 x 130kg (with belt)

Went to UQ and did nothing but snatches and snatch pulls for like an hour and then finished with some pretty standard back squats, the trips were easy (especially with the belt), trying to strength core by not using it as much but it's kinda tough. 70kg creamed me, I need Miles :(

Cougars - 10/07/12

Technique Work


Snatch

• Yes, that's right. I'm finally learning the full snatch.
• Started off with bar, then 3-4 sets on 30kg with some snatch squats included
• Ended up only going to 40kg, really exaggerating the shrug and ensuring that my feet are moving from roughly shoulder length apart to much, much wider (need to work on that)

Cleans

• Oh yeah bitches, full cleans for the win.
• Started off with bar, moved fairly quickly to higher weights
• Settled on 70kg for my working sets, really focusing on getting the full stretch of the movement and once I'm in the "hole", bouncing out of it with a powerful front squat whilst keeping core tight.
•  Did roughly 10 sets on 70kg, each for a triple or 5 reps, I honestly lost count

Jerks

• Wasn't really feeling these today, and I was pretty fucked from everything else
• Stayed on 40kg and worked on form, Miles thinks I was going too deep and I'm focusing so much on the split that I'm forgetting to thrust up onto my toes, gotta work on that!

Making progress haters!

Cougars - 09/07/12

Technique Work


Power Snatch

• 10 x Bar
• 8 x 30kg
• 5 x 40kg
• 3 x 45kg
• 2 x 50kg
• 2 x 55kg
• 3 x 60kg (4 SETS)

Power Cleans

• 10 x Bar
• 8 x 30kg
• 5 x 40kg
• 5 x 50kg
• 5 x 60kg
• 3 x 70kg
• 3 x 80kg
• 3 x 90kg (3 SETS)

Jerks

• 5 x 40kg
• 5 x 50kg (3 SETS)
• 3 x 70kg (4 SETS)

Definitely my best session at Cougars to date, Miles was just an embodiment of encouragement and praise, every time I'd touch the bar I'd get a compliment and a request to move up the weight. The cleans we're the best feeling lift of the day, I don't think I've ever power cleaned 90kg before, let alone for consistent triples with a coach watching so I'm overjoyed. Tomorrow I will be learning the FULL clean and FULL snatch so I'm pretty pumped! bigweightsisbig :)

House of J-Pain - 08/07/12

Technique & Strength Work


Power Snatch

• 10 x Bar
• 8 x 30kg
• 6 x 40kg
• 5 x 45kg
• 5 x 50kg
• 3 x 55kg (4 SETS)

Clean Pulls

• 8 x 40kg
• 5 x 60kg
• 5 x 70kg
• 5 x 80kg
• 5 x 90kg (4 SETS)

Front Squats

• 8 x 60kg
• 5 x 70kg
• 5 x 80kg
• 5 x 90kg (4 SETS)

Had a great workout with Juz with little Gwanty watching from the sidelines, decided to try my hand at some heavier power snatches now that Miles has taught me the lift from the floor. They felt really good, J-pains' gym is pretty much awesome.

Cougars - 05/07/12

Technique & Strength Work


Power Snatches

• Gave these a good go, doing roughly 8 reps on 30kg for maybe 6 or 7 sets
• I need to work on really stretching and making sure my arms don't bend before the shrug has completed, but they felt good

Power Cleans

• Many, many sets starting off on the bar, moving up to 30kg and then up to 40kg (from the floor) and did reps of 6-8 per set
• I need to focus on keeping the bar close, which helps me finish the shrug and stretch up, but they are feeling really really good, especially considering my cleans were awful like 3 weeks ago...

Jerks

• Most proud I've been of my jerks since I've started, worked up to only 40kg but really nailed the form well this time
• Miles actually said "Mitch you're making me look good, my work is done I think I should go home, those jerks are fantastic"
• :)))

Snatch Pulls

• Only strength exercise I managed to fit in because I started late
• Worked up to 5 x 80kg for 4 sets

Cougars - 03/07/12

Technique & Strength Work


Power Snatches (From the floor)

• Many, many, many sets with the bar and two enormous but thin 5kg oly weights
• Form felt alright, focused a lot to get my start position looking ok but once I started putting some speed into it the bar was coming away from the body a bit too much, needs more shrug, I'll work on it. Excited to be going from the floor

Power Cleans (From the floor)

• Many, many sets with the same 30kg as the snatches, but eventually moved up to 40kg
• Miles was making me get into start position, lift bar to just above the knee, then do a power clean from hang just like normal. It'll take me a little while to get it working smooth, but it felt alright

Front Squats

• 10 x 50kg
• 6 x 70kg
• 3 x 80kg
• 3 x 90kg
• 5 x 105kg x 3 (WORKING SETS)
• 5 x 90kg

Clean Pulls

• 8 x 50kg
• 6 x 60kg
• 5 x 70kg
• 5 x 80kg x 4 (WORKING SETS)

RDL's

• 3 x 40kg (ultra slow)
• 3 x 50kg (ultra slow) x 4 (WORKING SETS)

Cougars - 02/07/12

Technique & Strength Work


Power Snatch (Hang Position)

• Many, many sets, working up to a weight of 45kg (Miles didn't oversee any of these sets as he was busy, but they felt great)

Power Cleans (Hang Position)

• Many, many sets, working up to a weight of 60kg
• Still need to focus on really stretching at the top of the movement, I feel as though my hips aren't coming through as much as they could, and also my feet need to "float" through the air as opposed to this stomping shit I've been doing

Back Squats (No belt)

• 10 x 50kg
• 8 x 70kg
• 3 x 90kg
• 3 x 100kg
• 2 x 110kg
• 5 x 125kg x 4 (WORKING SETS)

Overhead Press

• 10 x 40kg
• 5 x 50kg
• 5 x 60kg
• 3 x 65kg
• 3 x 70kg x 4 (WORKING SETS)

Cougars - 30/06/12

Technique Work


Power Snatches (Hang Position)

• Bar (20kg) x 8-10 reps for ~ 3 sets
• 30kg x 5-6 reps for ~ 3 sets
• 40kg x 5 reps for ~ 5 sets
• 45kg x 5 reps for ~ 3

Power Cleans (Hang Position)

• Bar (20kg) x 8-10 reps for ~2 sets
• 30kg x 5 reps for ~2 sets
• 40kg x 5 reps for ~3 sets
• 50kg x 5 reps for ~2 sets
• 60kg x 5 reps for ~5 sets

Jerks

• Bar (20kg) x 8-10 reps for 3 sets
• 30kg x 6-8 reps for ~3 sets
• 40kg x 5 reps for ~3 sets
• 50kg x 5 reps for ~5 sets

You will notice that even though this is a technical session, I still end up doing a ridiculous amount of sets (each of which is generally watched by either my coach Miles, or another lifter who is much better than me). This was one of the heaviest I've gone (lol) since I've started. Power cleans improving lots!

Update

OK so I've decided to stop the 5.3.1 program on account of my new membership to Cougars' Weightlifting Club over at the Sleeman's Sports Complex in Chandler. As of the end of May I'll no longer be a member of Riverside Fitness at Toowong (my commercial gym) and I'll be attempting to get to Chandler 3 times a week.

I'm getting coached by Miles Wydall who has agreed to take me on as a future competitive olympic lifter and he's writing me up a personal strength training program for 3 days a week training.

Since I've started training at Cougars' (12th of May 2012) I've learnt the basics of most of the important lifts, being the Clean and Jerk, and the Snatch. As of today I've been 3 times, most of it was basic training with the bar and weights up to 40kg but nothing heavier, very focused on technique.

I'm told once the program is in effect I'll be doing some very heavy strength training, including heavy squats and push press along with the obvious power cleans, cleans, jerks, clean and jerks, power snatches and snatches.

So lets see if I can hit some of those yearly goals for real! :)

Week 3 - Cleans & Squats 06/03/12

MAIN LIFT - CLEAN AND JERK (Round 4)

• Lifting at UQ's sports complex with proper olympic bar and pads
• Warm up with bar work / light weight (all of the sets included jerks)
• 3 singles x 70kg
• 3 singles x 80kg
• 3 singles x 90kg
• 1 single x 100kg
• 1 single x 105kg (PR)
• 0, 0 x 110kg (too hard lewl)
• 4 singles x 100kg (much easier than last week!)

ACCESSORY LIFTS - SNATCHES

• First time attempting Snatches, spent a while on lower weight
• ~5 singles x 40kg
• ~5 singles x 45kg
• ~8 singles x 50kg
• ~3 singles x 55kg
• 3 singles x 60kg (PR)
• ~5 singles x 50kg

MAIN LIFT - SQUAT (This is included as Week 3 - Squats)

• 8 x 70kg
• 5 x 80kg
• 5 x 90kg
• 5 x 100kg
• 5 x 110kg
• 5 x 120kg
• 4 x 130kg
• 3 x 130kg
• 3 x 130kg
• 3 x 130kg

Did the whole session with Juz, who semi-coached me through the whole thing. Felt a bit sick but managed to get a personal best C&J with pretty good form, and for some reason I know how to Snatch so that will be interesting in the coming weeks! We stayed for like nearly 2 hours so I'm including this as week 3 cleans AND squats. Next week is deload (which will be a rest week cause I'm sick atm).

Week 3 - Military 03/05/12

MAIN LIFT - MILITARY (Round 4)

• 10 minutes of stretching / light bar work
• 5 x 60kg
• 5 x 65kg
• 3 x 70kg
• 1 x 75kg
• 1 x 77.5kg
• 1 x 80kg (PR)
• 3 x 75kg (PR)
• 5 x 70kg (PR)
• 8 x 60kg
• 6 x 60kg

ACCESSORY LIFTS - Push Press, Jerks & Pull Ups

• 3 x 85kg                  3 x 80kg         5 x (BW+20kg)
• 2 x 90kg                  3 x 80kg         5 x (BW+20kg)
• 1 x 95kg                  2 x 80kg         5 x (BW+20kg)
• 0 x 100kg                1 x 80kg
• 1 x 95kg                  1 x 80kg
• 2 x 90kg
• 1 x 90kg
• 1 x 95kg
• 1 x 97.5kg (PR)
• 0 x 100kg
• 1 x 90kg
• 1 x 90kg
• 1 x 90kg

Fucking 100kg push press just wouldn't go up, but apart from that I spent like a full hour in the power cage lifting big weights, it was awesome. What the hell happened to my military??

Week 2 - Squats 02/05/12

MAIN LIFT - SQUATS (Round 4)

• 10 minutes of stretching/light bar work
• 10 x 60kg
• 8 x 80kg
• 6 x 100kg
• 5 x 115kg
• 5 x 125kg (with belt)
• 4 x 135kg (with belt)
• 3 x 140kg (with belt)
• 8 x 115kg
• 10 x 60kg

big squats is big. :)))

Week 2 - Bench 30/04/12

MAIN LIFT - BENCH (Round 4)

• 8 x 60kg (From the rack)
• 8 x 70kg (From the rack)
• 6 x 80kg (From the rack)
• 6 x 90kg (Real bench finally became available)
• 5 x 100kg
• 3 x 100kg
• 3 x 100kg (FINAL SET)

ACCESSORY LIFT - Dips, Dumbell Bench & Cable Fly's

• 6 x (BW+20kg)         10 x 20kg (each hand)       8 x 4 plates a side
• 5 x (BW+30kg)         8 x 30kg (each hand)         8 x 4 plates a side
• 5 x (BW+40kg)         8 x 35kg (each hand)         8 x 4 plates a side
• 3 x (BW+40kg)         6 x 35kg (each hand)         5 x 5 plates a side
• 3 x (BW+40kg)         5 x 40kg (each hand)         5 x 5 plates a side
• 8 x (BW+20kg)

Bench was fine, just worked my arms and chest ragged doing the dips and dumbbells until I could barely lift anything, triceps were just too fatigued to go any higher weight. Weighed myself, still 80kg :)

Week 2 - Cleans 29/04/12

MAIN LIFT - CLEAN AND JERK (Round 4)

• 3 singles x 70kg
• 3 singles x 80kg
• 3 singles x 90kg
• 1 single x 95kg
• 3 singles x 100kg (FINAL SET)

ACCESSORY LIFT - Front Squats & Jerks

• 5 x 80kg                5 x 60kg
• 5 x 90kg                3 x 80kg
• 5 x 100kg              3 x 90kg
• 4 x 100kg              1 x 95kg
• 3 x 100kg              1 x 100kg
• 5 x 80kg                1 x 100kg
• 5 x 60kg                1 x 100kg

Infamous 2 plates-a-side clean and jerk has officially been reached! One step closer to my yearly goal of a 110kg clean and jerk. Practiced each part of the front squat and jerk a lot after I finished the set. Really great to see how well I've progressed in this lift.

Week 2 - Military 28/04/12

MAIN LIFT - MILITARY (Round 4)

• 5 x 60kg
• 3 x 65kg
• 4 x 70kg
• 3 x 70kg
• 3 x 70kg
• 1 x 75kg
• 1 x 77.5kg
• 0 x 80kg (lol)

ACCESSORY LIFT - Push Press, Dumbell Clean and Jerk, Dumbell Press

• 5 x 70kg           3 x 32.5kg           5 x 32.5kg
• 3 x 80kg           3 x 32.5kg           5 x 32.5kg
• 3 x 80kg           1 x 37.5kg           5 x 32.5kg
• 3 x 80kg           1 x 37.5kg
• 3 x 80kg           1 x 37.5kg

Trained with Grant, and Juz eventually came and we must have spent about 2 hours in the gym, with long rest breaks and a stupid amount of dumbbell presses and cleans, only half of which I blogged because a lot were done on lower weight to teach Grant form.

Week 1 - Summary 21st -> 26th of April

Week 1 (Round 4) Summary

MILITARY

• Went to Vidotto's house and trained with him at his home gym, which included doing military up to 75kg, moving onto push press reps on 80kg, and several clean and jerks
• Did a lot of reps because I was trying to teach Dave good form, on both military and cleans so I have no idea how many I did

CLEANS

• Awful session - pretty much the reason I stopped blogging for like 2 weeks
• Worked up to singles on 85kg, got about 5 or 6 out before I was resting in the front squat after the clean because I was so tired, just no motivation and very little effort overall
• Did some pull ups and other crap, was in and out in 30 mins, not happy

BENCH

• Went to T's house and trained with him at his home gym, which included doing bench up to 97kg for 3 sets of 5, which I was pretty happy with
• Superset each set with 8 rolls on the ab wheel, just because I felt like it
• Did a bunch of fly's with his dumbbells and superset chin ups with some curls (for the gurlz)

SQUATS

• Finally managed to redeem myself in the most lack lustre week of weightlifting ever
• Worked on a different technique of lowering to the catch, following Clarences (random youtube bro) ATG technique and was able to utilise it effectively
• Worked on 100kg x 5, 110kg x 5, 120kg x 5, 130kg x 5, 132.5kg x 3, 100kg x 8
• Finished with Trap Bar Deadlifts - working up to sets of 3 on 150kg, did about 5 sets all up and my legs were well and truly done

Week 4 - Bench 18/04/12

MAIN LIFT - BENCH (Round 3)

• 10 x 40kg
• 10 x 60kg
• 10 x 70kg (3 sets)

ACCESSORY LIFTS - Clean + Hang Clean Complex & Ab Wheels

• 3 x 50kg                 12 x Ab Wheel (on knees)
• 3 x 60kg                 12 x Ab Wheel (on knees)
• 3 x 75kg                 12 x Ab Wheel (on knees)
• 3 x 75kg
• 3 x 75kg

Did a workout at T's place, he was doing cleans so I just joined in cause it's deload week and I don't care haha, was good fun.

Week 4 - Cleans 16/04/12

MAIN LIFT - CLEANS (Round 3)

• 10 Complexes x 60kg

*A Complex is a clean into a hang clean and jerk

  (1 minute to 2 minutes rest between complexes)

ACCESSORY LIFT - Rack Power Cleans & Jerk, Rack Cleans & Jerks, Jerks

• 5 x 60kg                    5 x 60kg                   2 x 80kg
• 5 x 70kg                    5 x 70kg                   2 x 80kg
• 2 x 80kg                    5 x 80kg                   2 x 80kg

Probably one of the best cleans sessions in a while, and its deload week haha. The power cleans from the rack were very tough, but the cleans from the rack were really solid and I jerked every rep and made sure each rep was done with hook grip (thumb under the fingers) which was awesome.

Week 4 - Military 15/04/12

MAIN LIFT - MILITARY (Round 3)

• 8 x 50kg (3 sets)
• 5 x 60kg (3 sets)

ACCESSORY LIFT - Two Handed Dumbell Clean & Press

• 5 x 22.5kg (each hand)
• 5 x 32.5kg (each hand)
• 1, 1, 1 x 35kg (each hand)
• 1 x 37.5kg (each hand)
• 1 x 40kg (each hand)

Went back to the Rawlings' dojo to smash the dumbell clean and presses with Grant and Juz, managed to pull off a 40kg single with about as much effort as I could possibly muster. Deload week this week, going to be taking it easy on normal lifts and heavier on accessories, should be good : >

Week 3 - Squats 13/04/12

MAIN LIFT - SQUATS (Round 3)

• 8 x 60kg
• 5 x 80kg
• 5 x 100kg
• 5 x 110kg
• 5 x 120kg
• 3 x 130kg
• 2 x 140kg
• 1 x 140kg (FINAL SET)
• 8 x 100kg
• 8 x 60kg

Big squats is big. In and out in 30mins.

Week 3 - Bench 11/04/12

MAIN LIFT - BENCH (Round 3)

• 5 x 80kg
• 3 x 90kg
• 3 x 102.5kg
• 1 x 110kg
• 1 x 115kg (FINAL SET)

ACCESSORY LIFTS;

SUPERSET #1 (Dips & Pull Ups)

• 5 x (BW+20kg)       5 x BW
• 5 x (BW+30kg)       5 x BW
• 3 x (BW+40kg)       5 x BW
• 2 x (BW+50kg)      5 x BW
• 3 x (BW+40kg)       5 x BW
• 8 x (BW+20kg)       5 x BW

SUPERSET #2 (Cable Fly's & Tricep Pull Overs)

• 8 x (4 plates a side)      8 x (Bar+25kg)
• 8 x (4 plates a side)      8 x (Bar+25kg)
• 8 x (4 plates a side)      8 x (Bar+25kg)

Good session. Been really slack at getting to gym lately so I'm glad at least when I DO go I'm putting in hard work. Dips were beast mode, wasn't keen to try benching over 115kg without a proper spotter. Big weights is big.

Week 3 - Cleans 08/04/12

MAIN LIFT - CLEANS (Round 3)

• 3 complexes x 60kg
• 3 complexes x 70kg
• 3 C&J singles x 80kg
• 4 C&J singles x 90kg
• 1 C&J singles x 95kg
• 5 Clean singles x 90kg

ACCESSORY LIFT - Jerks, Pull Ups & Front Squats

• 3 x 80kg             5 x BW (5 sets)          5 x 80kg
• 3 x 80kg             10 x BW (2 sets)        5 x 90kg
• 3 x 80kg             5 x BW(3 sets)           5 x 100kg

Monster session, hit the cleans for about 30 minutes straight, ended up keening on 95kg but decided only to do one, but managed to jerk it. 90kg felt really solid and I jerked nearly all of my singles.

Week 3 - Military 05/04/12

MAIN LIFT - MILITARY (Round 3)

• 5 x 60kg
• 3 x 65kg
• 1, 1, 1, 1 x 70kg
• 1 x 75kg
• 1 x 77.5kg
• 1 x 80kg

ACCESSORY LIFTS - Push Press

• 3 x 80kg
• 3 x 80kg
• 5 x 80kg 

SUPERSET: Two Handed Dumbell Press & Pull Ups

• 3 x 35kg                    (BW+20kg) x 5
• 3 x 35kg                    (BW+20kg) x 5
• 3 x 35kg                    (BW+20kg) x 5

Pressed bodyweight :)

Week 2 - Squats 01/04/12

MAIN LIFT - SQUATS (Round 3)

• 5 x 110kg
• 5 x 120kg
• 3 x 130kg
• 3 x 130kg
• 3 x 130kg
• 8 x 100kg
• 8 x 60kg

ACCESSORY LIFT - Lunges

• 10 x 20kg each hand
• 10 x 25kg each hand
• 10 x 30kg each hand
• 10 x 30kg each hand
• 10 x 30kg each hand

Most gut wrenching, painful, 3rd day in a row, wanted to vom for about 10 mins after-workout I've ever done but s'all good!! Going to take 2 days off to recover and then smash week 3 heavy shit. Big weights is big!

Week 2 - Bench 31/03/12

MAIN LIFT - BENCH (Round 3)

• 5 x 80kg
• 3 x 90kg
• 4 x 100kg
• 3 x 100kg
• 3 x 100kg

ACCESSORY LIFTS - Dips & Cable Fly's (Superset)

• (BW+20kg) x 8                    6 x 5 plates a side
• (BW+30kg) x 5                    6 x 5 plates a side
• (BW+40kg) x 3                    6 x 5 plates a side
• (BW+20kg) x 8                    10 x 4 plates a side
• (BW+20kg) x 8                    8 x 4 plates a side

Can't believe I did this after just doing a baller cleans session but whatever, still went heavy and was happy with it. Might take tomorrow off cause I'm just a bit exhausted to be honest lewl

Week 2 - Cleans 30/03/12

MAIN LIFT - CLEANS (Round 3)

• 3 complexes x 65kg                           *A complex is a squat clean, into
• 3 complexes x 75kg                             a hang squat clean and jerk
• 10 singles x 85kg (FINAL SET)

ACCESSORY LIFT - Rack Pulls

• 6 x 100kg              *Superset each set with 5 neutral
• 6 x 120kg                grip chins
• 5 x 140kg
• 5 x 150kg              *Ended up rack pulling 140 and lowering it
• 5 x 160kg                to the floor then dead lifting it 3 times
• 3 x 170kg                (I'm a bit of a derp...)
• 3 x 180kg

Back was sore next day, upper back specially - If I had chalk I'm pretty sure I could rack pull something stupid because grip is the only thing that gives in these lifts, oh wells

Week 2 - Military 28/03/12

MAIN LIFT - MILITARY (Round 3)

• 5 x 50kg
• 5 x 57.5kg
• 10 singles x 65kg (<30 seconds rest between reps)

ACCESSORY LIFTS -  Push Press & Barbell Rows

• 60kg x 5                        8 x 60kg
• 70kg x 5                        6 x 70kg
• 80kg x 3                        5 x 80kg
• 85kg x 2                        5 x 80kg
• 90kg x 1, 1, 1, 1, 1        5 x 80kg

Superset each barbell row with sets of bodyweight pull ups

Week 1 - Squats 27/03/12

MAIN LIFT - SQUATS (Round 3)

• 5 x 95kg
• 5 x 110kg
• 5 x 125kg (FINAL SET)

ACCESSORY LIFTS - Trap Deads & Front Squats

• 5 x 120kg              5 x 90kg
• 5 x 130kg              5 x 95kg
• 3 x 140kg              5 x 100kg
• 3 x 140kg              5 x 100kg
• 3 x 140kg              5 x 100kg
• 3 x 140kg
• 3 x 140kg

125kg for 5 felt the best it has in a while, really strong at the bottom and not as hard as it first was back in round 2, trap deads are bitchin'

Week 1 - Bench 25/03/12

MAIN LIFT -  BENCH (Round 3)

• 5 x 75kg
• 5 x 85kg
• 5 x 95kg
• 3 x 105kg (FINAL SET)

ACCESSORY LIFT - Dips & Cable Fly's

• 5 x 20kg              5 x 5 plates a side
• 3 x 30kg              5 x 5 plates a side 
• 3 x 40kg              5 x 5 plates a side
• 3 x 40kg
• 3 x 40kg
• 3 x 40kg

I was supposed to stop at 95 but I decided to get keen, was hard but thats a PB I'm pretty sure. 120kg here I come motherfuckaaaaa

Week 1 - Cleans 23/03/12

MAIN LIFT - CLEANS (Round 3)

• 5 x 60kg (C&J singles)
• 5 x 70kg (C&J singles)
• 10 x 80kg (Cleans only)

ACCESSORY LIFTS (Supersets)

• Lat Rows - 40kg x 6 (each hand) x 3 sets
• Pull Overs - 35kg x 8 x 3 sets
• Bicep Curls (Cable) -  4 plates a side x 6 x 3 sets

Cleans are feeling fantastic, especially after the singles on 90kg in my "deload week"

Week 1 - Military 21/03/12

MAIN LIFT - MILITARY (Round 3)

• 5 x 50kg
• 5 x 55kg
• 7 x 62.5kg (FINAL SET)

ACCESSORY LIFT - Two Hand Dumbell Press & Pull Ups

• 5 x 30kg's (each hand)     8 x BW
• 3 x 32.5kg's                     8 x BW
• 3 x 35kg                          5 x (BW+10kg)
• 3 x 35kg                          5 x (BW+20kg)
• 2 x 35kg                          5 x (BW+20kg)
• 3 x 35kg
• 1 x 35kg

Two handed presses were pretty brutal because I wanted to move up to the 40's but I hurt myself last time so I decided to just have as little rest between sets as possible and try to pump out trips. Bito' trubs..

Week 4 - Squats 18/03/12

DELOAD WEEK - SQUATS (Round 2)

• Really wanted to work on my squat technique as last week didn't feel 100%, worked evenly up in increments of 10kg until I hit 120 x 5 and did 4 sets on that which felt fantastic
• Did 3 sets of 10 front squats on 60kg with a jerk at the end of each set
• Decided to give rack pulls a go;
• 100kg x 8
• 120kg x 5
• 140kg x 5
• 160kg x 5
• 170kg x 3
• 180kg x 2
• No straps no chalk - bros were mirin' the 4 plates a side :)

Week 4 - Bench 16/03/12

DELOAD WEEK - BENCH (Round 2)

• Started off with some light bench, worked up to pause reps on 80kg x 8
• Headed over to dumbell bench and tried my luck with the octagon-looking 45kg monsters, could only really manage 3 reps for 3 sets due to triceps fatigue from the bicep/tricep routine on my cleans workout but still got some good volume
• Finished with cable fly's and some decline weighted pushups

Week 4 - Cleans 14/03/12

"DELOAD WEEK" - CLEANS (Round 2)

• Started with cleans at around 60, moving up to 70,80, jerking some reps, triple front squatting others
• Decided to keen 90kg (what am I doing) and did 3 singles which felt amazing so... yeah
• Played around with front squats, started with 80kg x 5 and moved up to 90,100 then eventually tripled 110kg (what am I doing)
• Superset (3 rounds)
• One Arm Lat Row - 50kg x 5 (each arm)
• Cable Bicep Curls - 4 plates a side x 6 (each arm)
• Tricep Pull Overs - Ezycurl bar + 25kg x 8 
• Probably one of the best workouts I've done yet even though it's my "deload week" so yeah - big weights is big and I'm the dumb kind of keen :))

Week 4 - Military 13/03/12

DELOAD WEEK - MILITARY (Round 2)

• Worked up to 60kg and pressed out some singles/doubles/triples with good form
• Loaded up the neutral grip chins and pull ups to BW+25kg for trips
• Grabbed a few dumbbells and worked my way up to one arm singles on 40kg's
• Stretched out shoulders and arms for 10mins or so
• 11 days till Gamsat..

Week 3 - Squats 10/03/12

MAIN LIFT - SQUATS (Round 2)

• 5 x 112.5kg
• 3 x 122.5kg
• 3 x 132.5kg (FINAL SET)
• 3 x 122.5kg
• 8 x 112.5kg

ACCESSORY LIFT - Trap Bar Deadlift

• 5 x 100kg
• 5 x 110kg
• 5 x 120kg
• 3 x 140kg
• 3 x 150kg
• 3 x 150kg
• 3 x 150kg

Legs were fucked for days, squats feeling ok but getting harder very fast. So happy it's deload week, gamsat is in 12 days bit of trubs.........

Week 3 - Bench 08/03/12

MAIN LIFT - BENCH (Round 2)

• 5 x 80kg
• 3 x 90kg
• 5 x 100kg (FINAL SET)

ACCESSORY LIFTS - Dips & Cable Fly's

• 6 x (BW+20kg)             5 x 5 plates a side
• 5 x (BW+30kg)             6 x 5 plates a side
• 5 x (BW+40kg)             6 x 5 plates a side
• 3 x (BW+40kg)
• 3 x (BW+40kg)
• 10 x (BW+20kg)

Owner of the gym was training some canadian chick and wanted to use dip rack, I was on my last set so they're like "lets use him as an example mmk?". Bust out like 10 of the most perfect dips I've ever done. Bitches be miring'

100 x 5 yerrrrrrrrp

Week 3 - Cleans 07/03/12

MAIN LIFT - CLEANS (Round 2)

• 3 x 65kg (C&J singles)
• 3 x 75kg (C&J singles)
• 8 x 85kg (Cleans only)

ACCESSORY LIFTS;

• One Arm Lat Row - 3 sets of 5 x 45kg (each arm)
• Light "Jerks" - 3 sets of 5 x 60kg
• BW Pull Ups - 3 sets of 10

Week 3 - Military 05/03/12

MAIN LIFT - MILITARY (Round 2)

• 50kg x 5
• 60kg x 3
• 60kg x 3
• 67.5kg x 1,1,1,1,1 (superset each single with 5 pull ups)

ACCESSORY LIFTS - Push Press & Pull Ups

• 80kg x 1              (BW+10kg) x 8
• 85kg x 1,1,1        (BW+20kg) x 5
• 90kg x 1,1,1        (BW+20kg) x 5
• 80kg x 1,1           (BW+20kg) x 5

Decided that the higher up military goes the more pointless it is to continue reps, plus my form is so much better on singles. Pull ups are getting pretty strong, specially when they aren't fresh. This weeks gonna be tough, not looking forward to squats...

Week 2 - Squats 30/02/12

MAIN LIFT - SQUATS (Round 2)

• 3 x 100kg
• 3 x 115kg
• 6 x 125kg (FINAL SET)
• 8 x 90kg
• 8 x 90kg
• 8 x 90kg

Pretty horrible session, was after working all day on my feet then having dinner at parents house and using the garage gym again with thin bar. Could have done more than 6 but outside power cage it's a bit scary

Week 2 - Bench 29/02/12

MAIN LIFT - BENCH (Round 2)

• 3 x 75kg
• 3 x 85kg
• 8 x 95kg (FINAL SET)

ACCESSORY LIFTS - Dips

• 5 x (BW+20kg)
• 5 x (BW+30kg)
• 5 x (BW+40kg)
• 3 x (BW+45kg)
• 6 x (BW+20kg)

SUPERSET: Cable Fly's (8 reps w/ 5 plates a side)

                      Tricep Pull Overs (8 reps w/ Bar+25kg)

Strong set after a really solid cleans session so hopefully I can keep up the energy for squats tomorrow. 100kg x 5 Bench is looking pretty possible atm :)

Week 2 - Cleans 27/02/12

MAIN LIFT - CLEANS (Round 2)

• 5 x 52.5kg (C&J singles)
• 3 x 62.5kg (C&J singles)
• 3 x 72.5kg (C&J singles)
• 10 x 82.5kg (Clean singles)

ACCESSORY LIFT - Romanian Dead Lift, Pull Ups & Seated Row

• 8 x 75kg                                     5 x (BW+20kg)      5 x 77.5kg
• 8 x 85kg                                     5 x (BW+20kg)      6 x 72.5kg
• 6 x 95kg (wish I had chalk...)    12 x BW                 6 x 72.5kg

Had a session on my last day in Melbourne (26/02/12), they actually had 35kg dumbells and my neck was fully healed so I did two handed shoulder press singles about 12 times then chest pressed them and did some dicky flies/tricep crap. Cleans were explosive, bro's were mirin' yerrrrp

Week 2 - Military 21/02/12

MAIN LIFT - MILITARY (Round 2)

• 3 x 50kg
• 3 x 55kg
• 6 x 62.5kg (FINAL SET)

ACCESSORY LIFT - Pull Ups & Two Arm Shoulder Press

• 5 x (BW+10kg)         5 x 25kg (each arm)
• 5 x (BW+20kg)         3 x 30kg (each arm)
• 3 x (BW+25kg)         3 x 35kg (each arm)
• 3 x (BW+30kg)         3 x 35kg (each arm)
• 10 x BW                    0 x 40kg (each arm)
•                                   3 x 35kg (each arm)

Did the workout at 7:30am so the flare for the military reeeeeally wasn't there, but energy peaked in pull ups and onto shoulders until I tried 40's and twinged the OTHER side of my neck. Fml.

Week 1 - Squats 18/02/12

MAIN LIFT - SQUATS (Round 2)

• 5 x 90kg
• 5 x 105kg
• 10 x 120kg (FINAL SET)

ACCESSORY LIFTS - Trap Bar Deadlift & Front Squats                     

• 5 x 100kg                       5 x 75kg
• 5 x 120kg                       5 x 75kg
• 5 x 130kg                       5 x 75kg
• 3 x 140kg
• 1,1,1 x 150kg

Legs are gonna be sore tomorrow... almost vommed mid 120kg set but pumped out ass to grass reps like a maddo. big weights is big

P.S. Had a patient today called Mitchell Reginald and the other day one called Reginald Charles : >

Week 1 - Bench 16/02/12

MAIN LIFT - BENCH (Round 2)

• 5 x 70kg
• 5 x 80kg
• 10 x 90kg (FINAL SET)

ACCESSORY LIFTS - Dips, Cable Fly's & Dumbell Bench

• 5 x (BW+20kg)       5 x 5 Plates each side         5 x 35kg
• 5 x (BW+30kg)       5 x 5 Plates each side         5 x 40kg
• 3 x (BW+40kg)       5 x 5 Plates each side         5 x 35kg
• 3 x (BW+40kg)
• 3 x (BW+40kg)
• 10 x BW

I think I've actually surprised myself by how well I've stuck to the program and as a result I think these yearly goals I've set are pretty achievable. Bench felt solid as a rock, dips aswell. Anything after that my triceps are too fucked but yeah, awesome sesh : >

Week 1 - Cleans 15/02/12

MAIN LIFT - CLEANS (Round 2)

• 5 x 57.5kg C&J singles
• 5 x 67.5kg C&J singles
• 8 x 77.5kg Clean singles (FINAL SET)

ACCESSORY LIFT - Romanian Dead Lift

• 8 x 60kg superset with 8 x BW chins
• 8 x 70kg superset with 8 x BW chins
• 8 x 80kg superset with 8 x BW chins

Gym closed at 8pm so had to cut my workout short. Cleans were feeling solid, getting into a good rhythm with them, jerked up all my reps before the final set.

Week 1 - Military 13/02/12

MAIN LIFT - MILITARY (Round 2)

• 5 x 45kg
• 5 x 52.5kg
• 10 x 60kg (FINAL LIFT)

ACCESSORY LIFTS - Push Press, Pull Ups & One Arm Shoulder Press

• 5 x 80kg          5 x BW (in between presses)  5 x 20kg
• 3 x 85kg          5 x (BW+10kg)                      1 x 40kg (each arm)
• 1 x 90kg           3 x (BW+20kg)                      1 x 40kg (each arm)
• 0 x 95kg           3 x (BW+20kg)                      0,0 x 45kg (each arm)
• 1 x 95kg          3 x (BW+20kg)                      1 x 45kg (right arm only)
• 1 x 95kg          3 x (BW+20kg)                      2 x 40kg (each arm)

Pretty much broke every record I had in shoulders so yeah, good sesh :)

Week 4 - Squats 12/02/12

MAIN LIFT - SQUATS

• 10 x 60kg
• 10 x 70kg
• 10 x 80kg
• 10 x 90kg 
• 10 x 100kg

ACCESSORY LIFTS;

• Bottom Position Squats - 5 sets of 6 reps with 60kg, done in power rack
• Pull Ups/Chin Ups - Bunch of reps because I was bored

Went to Phil's new gym FIT N FAST for this session, wasn't very impressed and didn't want to stay for long, deload week is over time to start lifting herp a derp.

Week 4 - Bench 11/01/12

MAIN LIFT - BENCH (Pause reps off power rack)

• 8 x 50kg
• 8 x 62.5kg
• 10 x 72.5kg

ACCESSORY LIFTS - Cable Fly's, Dips & Light Dumbell Press

• 8 x 4 Plates each arm          10 x (BW+20kg)           8 x 30kg's
• 8 x 4 Plates each arm          10 x (BW+20kg)           8 x 30kg's
• 8 x 4 Plates each arm            9 x (BW+20kg)           8 x 30kg's

Running out of ideas for deload week, very bored atm can't wait to get into next cycle, trying to take it easy all this week in the gym.

Week 4 - Cleans 09/02/12

MAIN LIFT - CLEANS

• 10 singles x 60kg (5 of them with a jerk)
• 10 singles x 60kg (5 of them with a jerk)
• 10 singles x 60kg (5 of them with a jerk)

ACCESSORY LIFTS;

• Chin Ups; BW x 10
• Neutral-Grip Chin Up; BW x 10
• Pull Ups; BW x 10
• One Arm Lat Rows - 3 sets of 10 with 40kg

Did some rando dicky bicep curls, barbell and dumbells (felt so dumb even though gym was empty that I stopped and walked home herp a derp i love deload week). Cleans felt awesome.

Week 4 - Military 07/02/12

MAIN LIFT - MILITARY

• 10 x 35kg
• 10 x 40kg
• 8 x 50kg

ACCESSORY LIFTS:

• Power Clean & Jerk - 3 sets of 5 singles on 60kg superset with;
• Body Weight Pull Ups - 3 sets of 8
• High Incline Dumbell Press - 3 sets of 6 on 30kg superset with;
• Tricep Pull Overs - 3 sets of 6 on 30kg + olympic easy curl bar

Just derp'd around the gym looking for shit to do, finally decided that doing a deload week was probably a smart idea so I'm just gonna make up rando exercises to do. Herp a derp!

Week 3 - Squats 05/02/12

MAIN LIFT - SQUATS

• 5 x 100kg
• 3 x 115kg
• 5 x 127.5kg (FINAL SET)
• 10 x 75kg
• 10 x 75kg
• 10 x 75kg
• 10 x 75kg
• 10 x 75kg

ACCESSORY EXERCISES - Skipping & Boxing

• ~100 skips into 3 mins of boxing for 3 sessions

Read the 5-3-1 ebook, apparently doing 5 sets of 10 on 50% your max can give you fantastic benefits and since I don't really like many accessory lifts for squats, this sounds good.

Week 3 - Bench 03/02/12

MAIN LIFT - BENCH

• 5 x 77.5kg
• 3 x 87.5kg
• 6 x 97.5kg (FINAL SET)

ACCESSORY LIFTS - Dumbell Bench Press, Dips & Chin Ups

• 8 x 30kg          BW x 8                       BW x 10
• 5 x 40kg          (BW+10kg) x 5          (BW+10kg) x 8 
• 3 x 45kg          (BW+20kg) x 5          (BW+20kg) x 5  
• 5 x 40kg          (BW+30kg) x 5
• 5 x 40kg          (BW+40kg) x 3

Bought a real belt today from south side fitness like a bawce, gonna use it for squats tommoz. Did 3 x 40kg   dips, personal best! wasbig.

Week 3 - Cleans 02/02/12

MAIN LIFT - CLEANS

• 5 x 65kg
• 3 x 72.5kg
• 8 singles x 80kg (FINAL SET)

ACCESSORY LIFTS - Romanian Dead Lift & Front Squats

• 8 x 60kg                     5 x 80kg
• 6 x 70kg                     5 x 80kg
• 6 x 80kg                     5 x 80kg
• 6 x 80kg
• 5 x 80kg

Olympic bar is amazing, cleans are coming off so much smoother. Been doing 3 mins ergo row for a warm-up each session which has been good. Threw in some neutral grip chins and was pausing at the bottom of the front squats, bench tommoz mahhhhhh

Week 3 - Military 31/01/12

MAIN LIFT - MILITARY

• 5 x 47.5kg
• 3 x 57.5kg
• 7 x 65kg (FINAL SET)

ACCESSORY LIFTS
Pull Ups, One Arm Shoulder Press & One Arm Lat Row

• 6 x BW+10kg         22.5kg x 5 (each hand)     50kg x 5 (each hand)
• 5 x BW+20kg         32.5kg x 3 (each hand)     50kg x 5 (each hand)
• 3 x BW+25kg         40kg x 1 (each hand)        50kg x 5 (each hand)
• 3 x BW+25kg         45kg x 0, 0 (right hand only)
• 5 x BW+20kg         40kg x 2 (each hand)
• 6 x BW+10kg         40kg x 2 (each hand)

Back in action today - joined a new gym with new equipment including olympic bars/weights and new shoes and dip belt.  Was sick, pretty sure I'm gonna get some decent gains very soon.

Week 2 - Squats 25/01/12

MAIN LIFT - SQUATS

• 3 x 95kg
• 3x 107.5kg
• 7 x 122.5kg (FINAL SET)

ACCESSORY LIFTS - Sitting Leg Raises & Biceps Curls (Barbell)

• 10 x 50kg                 8 x 35kg superset with 5 x (BW+10kg) rope chins
• 10 x 50kg                 8 x 35kg superset with 5 x (BW+10kg) rope chins
• 10 x 50kg                 8 x 35kg superset with 5 x (BW+10kg) rope chins
  

End of Week 2 of the program - very glad I didn't mess up the order this week cause doing bench-military-cleans-bench was an absolute killer. Squats feeling strong. Week 3's the big one, inc lifts.

Week 2 - Bench 23/01/12

MAIN LIFT - BENCH

• 3 x 72.5kg
• 3 x 82.5kg
• 8 x 92.5kg (FINAL SET)

ACCESSORY LIFT - Decline Dumbell Press

• 10 x 37.5kg (each hand)
• 10 x 37.5kg (each hand)
• 8 x 37.5kg (each hand)

Week 2 - Cleans 22/01/12

MAIN LIFT - CLEANS

• 3 x 60kg                                     *Did 10 singles on 77.5kg making sure
• 3 x 67.5kg                                    technique was good, 30-60 seconds rest
• 10 x 77.5kg (FINAL SET)*      between each rep

ACCESSORY LIFT - Light Front Squats & Rope Chins

• 80kg x 5                                          BW x 10
• 80kg x 5                                          BW x 8
• 80kg x 5                                          BW x 6

Week 2 - Military 20/01/12

MAIN LIFT - MILITARY

• 3 x 47.5kg
• 3 x 55kg
• 7 x 60kg (FINAL SET)

ACCESSORY LIFTS - One Arm Dumbell Press & One Arm Lat Rows

• 22.5kg x 8 (each arm)                          5 x 42.5kg (each arm)
• 32.5kg x 3 (each arm)                          6 x 42.5kg (each arm)
• 37.5kg x 1 (each arm)                          5 x 45kg (each arm)
• 40kg x 1 (each arm)                             5 x 47.5kg (each arm)
• 42.5kg x 1 (each arm)

Chest still very sore from bench/incline dumbells but accessory lifts went well, smashing the dumbells.

Week 1 - Bench 18/01/12

MAIN LIFT - BENCH

• 5 x 67.5kg
• 5 x 77.5kg
• 10 x 87.5kg (FINAL SET)

ACCESSORY LIFT - Incline Dumbell Press & Dips + Rope Chins

• 8 x 32.5kg  (each hand)                10 x BW Dips superset 5 x BW  Chinup
• 5 x 37.5kg  (each hand)                10 x BW Dips superset 5 x BW  Chinup
• 5 x 40kg  (each hand)                   10 x BW Dips superset 5 x BW  Chinup
• 6 x 37.5kg (each hand)

Should probably have done weighted dips but my triceps were pretty dead from the other lifts. Final lift of week 1 and the programs feeling good, got high hopes for my 2012 goals. Keen up!

Week 1 - Squats 16/01/12

MAIN LIFT - SQUATS

• 5 x 87.5kg
• 5 x 100kg
• 10 x 115kg (FINAL SET)

ACCESSORY LIFT - Romanian Dead Lift

• 8 x 50kg
• 8 x 60kg
• 8 x 70kg (3 SETS)

Worked out with T so after these I did a superset of push ups (incline/normal/decline) with pull overs (easy curl bar + 30kg). Squats felt easy.

Week 1 - Cleans 15/01/12

MAIN LIFT - CLEANS

• 5 x 55kg
• 5 x 65kg
• 5 x 72.5kg (FINAL SET)

ACCESSORY LIFTS - Chin Ups & One Arm Lat Rows

• BW x 10                               5 x 42.5kg (each arm)
• (BW+5kg) x 8                      5 x 42.5kg (each arm)
• (BW+10kg) x 8                    5 x 42.5kg (each arm)
• (BW+15kg) x 6
• (BW+20kg) x 5

Week 1 - Military 12/01/12

MAIN LIFT - MILITARY

• 5 x 45kg
• 5 x 50kg
• 9 x 57.5kg (FINAL SET)

ACCESSORY LIFTS - Pull Ups & One Arm Dumbell Press

• BW x 10                              25kg x 5 (each hand)
• (BW+5kg) x 9                     30kg x 5 (each hand)
• (BW+10kg) x 8                   35kg x 3 (each hand)
• (BW+15kg) x 6
• (BW+20kg) x 5

Goals for 2012

As of the 9th of January - 2012 I will have commenced the 5.3.1 program

My goals for this program is to start organising my training so that it's not so all over the place and also the try and increase my max lifts on all of the big 4 (squat/military/bench/deads). However I've decided to replace deads with a full clean (clean+front squat) because I'm really enjoying olympic lifting and reckon it's about high time I get good at it. Keen up - big weights is big :)

Military - 85kg                                                 Bench - 125kg
Squat - 170kg                                                   Dead-lift - 180kg
Clean - 110kg                                                   Power Clean - 100kg
One arm DB press - 47.5kg                         Two handed DB clean/press - 42.5kg
Pull ups (Weighted) - BW + 40kg                  Pull ups (BW) - BW x 20

My aim is to hit at least 5 of these goals I've set out - so lets see how this goes.

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