Cougars 28.05.13

Power Snatch

• Warm up, 40, 50, 60
• 65kg x 3
• 65kg x 3
• 65kg x 3
• 70kg x 2
• 70kg x 2

Clean and Jerks

• Warm up, 50, 70
• 90kg x 3
• 90kg x 3
• 90kg x 3
• 95kg x 2
• 95kg x 2

Back Squats

• Warm up, 70, 100, 120
• 130kg x 3
• 130kg x 3
• 130kg x 1 (FAILED)

*After reaching my PB back squat for 5 on Saturday morning, my quads were still completely destroyed for this session so I was really happy to get out some full cleans but the back squats were just NOT happening today. Almost fell over with 130 on my back..

Cougars 25.05.13

Back Squats

• Warm up, 70, 100, 120
• 130kg x 5
• 130kg x 5
• 130kg x 5
• 140kg x 5
• 145kg x 5
• 150kg x 5 (PB)

Clean Pulls

• 120kg x 5
• 120kg x 5
• 120kg x 5
• 127.5kg x 3
• 127.5kg x 3

Overhead Press

• 50kg x 5
• 60kg x 5
• 60kg x 5
• 65kg x 5
• 70kg x 2
• 70kg x 2

Abs ~10 minutes

I have absolutely no idea where I pulled this from, was meant to just do some heavy-ish sets of 5 but the vibe in the gym was great and I had spotters so I just went for it. Literally a 10kg back squat PB and I have no back pain from it :)

Cougars 24.05.13

Snatch

• Warm up, 40, 50, 60, 70
• 75kg x 3
• 77.5kg x 3
• 80kg x 3
• 82.5kg x 3

Jerks (from blocks)

• Warm up, 50, 70, 80
• 90kg x 3
• 95kg x 3
• 95kg x 3
• 100kg x 3

Power Cleans (no jerk)

• Warm up, 50, 70
• 90kg x 3
• 90kg x 3
• 95kg x 3
• 95kg x 3

Great workout for me, no front squats or heavy cleans so I could let my back heal - jerks were feeling great surprisingly. Failed a few of my heavier snatch reps but I was using a different bar/weights and it didn't feel comfortable (making excuses) but happy to get out a triple on 82.5kg

Cougars 21.05.13

Snatch

• Warm up, 40, 50 , 60
• 70kg x 3
• 70kg x 3
• 70kg x 3

http://www.youtube.com/watch?v=ABk_1YqjflM

• 75kg x 2
• 75kg x 2

http://www.youtube.com/watch?v=0hPlPJGWyJA

Power Clean Power Jerk

• Warm up, 50, 70
• 75kg x 3
• 75kg x 3
• 80kg x 2
• 80kg x 2

http://www.youtube.com/watch?v=U6hviM7vWK0

Front Squats

• Warm up, 50, 70
• 90kg x 5
• 90kg x 5
• 90kg x 5
• 100kg x 3
• 100kg x 3

Snatch Pulls

• 95kg x 5
• 95kg x 5
• 95kg x 5
• 100kg x 3
• 100kg x 3

Trip to the physio today, I was pretty happy with my lower backs progress considering I competed on the weekend. He told me to just keep doing what I was doing, stretched it all out and worked on hip flexors for ~20 minutes. Lifting was good, could actually front squat without pain :)

Nambour State High School 18.05.13

QLD Junior & Senior State Championships

BW: 76.95kg

SNATCH

• 80kg (Successful)
• 84kg (Successful)
• 88kg (Successful)

CLEAN AND JERK

• 107kg (Successful)
• 112kg (Successful)
• 117kg (Successful)

TOTAL

• 205kg (Sinclair 258.347)

RESULTS - BRONZE MEDAL

http://awf.com.au/resultsrankings/rptcompresults.aspx?compid=269

Cougars 16.05.13

TAPER SESSION (Thursday)

Snatch

• Warm up, 50, 60, 70
• 75kg x 2
• 75kg x 2
• 78kg x 2

http://www.youtube.com/watch?v=JU-ncfQbizc

Power Clean & Jerk

• Warm up, 50, 70
• 90kg x 2
• 90kg x 2
• 95kg x 2

http://www.youtube.com/watch?v=lefykcxgKn8

Clean Pulls

• 120kg x 3
• 120kg x 3
• 120kg x 3

Back felt a lot better today, and I was getting full triple extension on the power cleans but I still wasn't able to front squat, so this weekend comp should be interesting.

Cougars 14.05.13

TAPER SESSION (Tuesday)

Snatch

• Warm up, 40, 50, 60, 70
• 75kg x 2
• 75kg x 2
• 79kg x 2

http://www.youtube.com/watch?v=FCkA5yKAgP4

Clean and Jerk

• Warm up, 50, 70, 90
• 95kg x 2
• 95kg x 2
• 102.5kg x 2

http://www.youtube.com/watch?v=pFzNAksuSAw

Back Squats

• 70kg x 5
• 100kg x 5
• 120kg x 2
• 120kg x 2 
• 120kg x 2

Snatch Pulls

• 90kg x 3
• 90kg x 3
• 90kg x 3

Lower back started to give me quite decent pain in the 102kg clean and jerks, after which I tried to front squat but even the bar made it sore so I switched to backs which felt ok. First taper session for the competition on the weekend - not filling me with confidence.

UQ 11.05.13

Snatch

• Warm up, 40, 50, 60
• 70kg x 3
• 75kg x 3 (3 sets)

Jerks (off racks)

• 50, 70, 80
• 90kg x 3 (3 sets)

Clean Pulls

• Warm up, 70, 100
• 120kg x 3 (4 sets)

Back Squats

• 70kg x 5
• 90kg x 5
• 110kg x 5

Ran out of time at the end of the session so had to cut squats short, but all in all it was a good workout with snatch feeling fantastic and a decent amount of practice on jerks is always welcome. Taper workouts this week and comps on Saturday.

Cougars 10.05.13

Snatch

• Warm up, 40, 50, 60
• 70kg x 3 (5 sets)

Clean & Jerk

• Warm up, 50, 70, 80
• 90kg x 2 (3 sets)
• 90kg x 3 (2 sets)

Only had a little over an hour to train so just fit in the two big lifts, each feeling ok. Still keeping the weight pretty light, will amp it up over the next week in preparation for next weeks competition.

Cougars 07.05.13

Snatch

• 60kg x 3
• 70kg x 3 (3 sets)

Power Clean & Jerk

• 80kg x 3 (3 sets)

Front Squats

• 97.5kg x 5
• 105kg x 3
• 110kg x 3

Deadlifts

• 120kg x 5 (4 sets)

First session back from injury, snatch was feeling good, little rusty on the triple extension but quick and looked ok. Took it light on deads and power cleans because they are the main antagonists for my back. Competition on the 18th of May so we'll see how I go.