House of J-Pain 01.05.13

Sore from yesterdays session but wanted to hit up something because I'll be away this weekend. This is the beginning of my crusade to get a stronger upper body, cause at the moment I'm as weak as a kitten.

Push Press

• 80kg x 3 (4 sets)

Superset

• (Fat Grip) Dumbell Press - 25kg's x 5 (3 sets)
• (Widest Grip) Pull Ups x 5 (3 sets)
• Curls for the Gurlz x 10 (3 sets)

Cougars 30.04.13

Back to Physio today, he said to take it easy this week and to stick with partial movements from blocks. Put the X tape back on. Feels a bit better but my hip flexors are really buggered atm, not sure why.

Power Snatch (blocks)

• 70kg x 3 (5 sets)

Power Cleans Power Jerks (blocks)

• 80kg x 3 (4 sets)

Snatch Pulls (blocks)

• 70kg x 5
• 90kg x 5
• 100kg x 5
• 105kg x 5
• 105kg x 5
• 105kg x 6

Should Press

• 60kg x 5 (4 sets)

Abs Exercises ~10 minutes

Melbourne 27.04.13

Power Cleans / Power Jerks

• 80kg x 3 (4 sets)

Power Snatch (from rack)

• 60kg x 3 (3 sets)

Deadlifts

• 140kg x 5 (4 sets)

Pretty awkward session, couldn't drop the bar and doing anything from the rack is really annoying for positioning, just wanted to keep strength up while my backs healing.

Cougars 23.04.13

Power Snatch (from blocks)

• 60 x 3
• 65 x 3
• 70 x 3 (3 Sets)

Power Clean / Power Jerk (from blocks)

• 80kg x 3 x 5 sets (First time ever trying these, they felt great surprisingly)

Snatch Pulls (from blocks)

• 70kg x 6
• 90kg x 6
• 100kg x 6 (4 Sets)

10 mins of ab exercises

Went to physio today, back has been hurting pretty badly since I did my session at UQ. He taped up my back with this giant X and has advised me to take panadol/neurofen, keep up the rehab and try stuff from blocks / taper down the weight for this week. Should be back to full speed in 1/2 weeks. Also trying out some ab exercises this week to try and help with the process, figure I may as well if I'm only training light.

Ironskull Fitness 21.04.13

QWA League Round 2 Competition

Weigh in 7am - 76.45kg

Snatch Attempts

• 80kg Successful
• 85kg Successful
• 88kg Unsuccessful

Clean and Jerk Attempts

• 107kg Successful

• 112kg Successful

• 117kg Unsuccessful

Total Weight - 197kg

UQ 19.4.13

MAX SESSION

Snatch

• 75kg x 1
• 80kg x 1
• 85kg x 1, 1
• 87.5kg x 1
• 90kg x 1 (PB)

• 92.5kg x 0

Clean and Jerks

• 100kg x 1
• 105kg x 1
• 110kg x 1
• 112.5kg x 1
• 110kg x 1

Back Squats

• 70kg x 5
• 100kg x 5
• 120kg x 3
• 130kg x 3

Snatch Pulls

• 100kg x 5 (3 Sets)

Cougars 16.04.13

TAPER SESSION

Snatch

• 75kg x 2
• 75kg x 2
• 80kg x 2

Clean and Jerk

• 100kg x 2
• 100kg x 2
• 105kg x 2

Clean Pulls

• 120kg x 3 (4 sets)

House of J-Pain 15.04.13

Front Squats

• 60kg x 5
• 70kg x 5
• 90kg x 5
• 100kg x 3
• 110kg x 3
• 110kg x 5 (3 Sets)

Snatch Pulls (From Deficit)

• 105kg x 5 (4 Sets)

House of J-Pain 14.04.13

Clean Pulls

• 70kg x 5
• 80kg x 5
• 90kg x 5
• 100kg x 5
• 120kg x 5 ( 4 Sets)

Overhead Press

• 60kg x 5
• 65kg x 3 (4 Sets)

Very hungover for this session, really couldn't do anything except basic pull/push exercises. Trying to focus on fixing my clean and snatch pulls so I will be taping these sets from now on.

Gym Jim Jackson - 13/04/13

Back Squats

• Warm up 50, 70
• 100kg x 6
• 120kg x 6
• 130kg x 6
• 135kg x 6

Bench

• Warm up 40, 50, 60
• 70kg x 8
• 82.5kg x 8
• 90kg x 5
• 100kg x 3

Pendlay Rows

• Warm up 40
• 50kg x 5
• 60kg x 5
• 70kg x 5
• 80kg x 5