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)