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