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!