UQ 11.03.14

Snatch

• 40, 50, 60, 70x2
• 75kg x 3
• 80kg x 2
• 80kg x 2
• 80kg x 2
• 85kg x 1
• 85kg x 0, 1
• 85kg x 0
• 70kg x 3

Power Clean Power Jerk

• 50, 70
• 90kg x 3
• 90kg x 3
• 90kg x 3
• 95kg x 2
• 95kg x 2
• 100kg x 1
• 105kg x 1

Fronts

• 70kg x 5
• 100kg x 3
• 110kg x 5
• 120kg x 5
• 125kg x 3
• 125kg x 3
• 130kg x 2

UQ 09.03.14

Clean and Jerks

• 50kg x 2
• 70kg x 2
• 80kg x 2
• 90kg x 3
• 100kg x 3 (4 sets)

Snatch Pulls (low blocks)

• 70kg x 5
• 90kg x 5
• 100kg x 3
• 110kg x 2
• 115kg x 2
• 120kg x 2 (3 sets)

Back Squats

• 70kg x 5
• 100kg x 5
• 120kg x 5 (3 sets)*

*Finally tried back squatting again. Lower back very tight as per usual, nothing has really changed, just going to keep front squatting and snatch balancing, fuck that shit exercise.

Cougars 04.03.14

Snatch

• Warm up, 40, 50, 60
• 70kg x 2
• 75kg x 3
• 80kg x 3
• 85kg x 2
• 85kg x 1, 0
• 85kg x 2
• 87.5kg x 0, 0 *too short

Power Cleans Power Jerk

• 50kg x 3
• 70kg x 3
• 90kg x 3
• 95kg x 2
• 95kg x 2
• 90kg x 2
• 90kg x 2

Clean Pulls

• 70kg x 3
• 100kg x 3
• 120kg x 2
• 130kg x 2
• 140kg x 2 (5 sets)

Fronts

• 70kg x 5
• 100kg x 5
• 120kg x 3 *legs fucked, quit like a pussy

UQ 01.03.14 w/ T

Barbell Rows (from bench)

• Miscellaneous weight, dicking around mostly

Press

• 40kg x 5
• 50kg x 5
• 60kg x 5
• 65kg x 3
• 70kg x 2 (2 sets)

Chins

• +10kg x 3
• +15kg x 3
• +20kg x 3
• +25kg x 3

Bench

• 60kg x 5
• 80kg x 5
• 90kg x 3
• 100kg x 3
• 110kg x 1
• 115kg x 0 (lol) *

UQ 27.02.14

Snatch Balance

• 50kg x 5
• 70kg x 5
• 80kg x 5
• 85kg x 3 (2 sets)
• 90kg x 2 (2 sets)

Clean Pulls

• 70kg x 5
• 110kg x 5
• 120kg x 3 *bad
• 130kg x 3 (3 sets)
• 135kg x 2
• 140kg x 2

Jerks

• 50kg x 3
• 70kg x 3
• 90kg x 3
• 95kg x 2
• 100kg x 2
• 100kg x 2
• 105kg x 1
• 110kg x 0
• 90kg x 3

UQ 25.02.14

Snatch

• Warm up, 40, 50, 60, 70
• 75kg x 3
• 80kg x 2
• 80kg x 2
• 80kg x 2
• 85kg x 1
• 87.5kg x 0, 1

Cleans

• Warm up, 50, 70, 90
• 100kg x 3 (3 sets)

Fronts

• 70kg x 5
• 100kg x 5
• 110kg x 5
• 120kg x 3
• 125kg x 3
• 125kg x 3

*Off rest week now, unfortunately the power snatch from blocks destroyed my bicep tendon / elbows from lowering it instead of dropping so today was a bit hard. Snatch went really well though, fronts felt ok too ^_^

UQ (Rest) 23.02.14

Power Snatch (blks)

• 60kg x 3
• 65kg x 3 (3 sets)

Power Clean Power Jerk

• 70kg x 2
• 80kg x 2
• 90kg x 2 *failed 3rd
• 90kg x 3 (3 sets)

Clean Pulls

• 70kg x 5
• 100kg x 3
• 120kg x 3 (3 sets)

Fronts

• 70kg x 5
• 100kg x 5
• 110kg x 3
• 120kg x 3 (3 sets)

Press

• 50kg x 5
• 60kg x 5
• 65kg x 3 (2 sets)
• 70kg x 2
• 72.5kg x 2 

UQ (Rest) 21.02.14

Snatch

• 70kg x 3 (3 sets)

Clean and Jerk

• 70kg x 2
• 90kg x 3 (3 sets)

Fronts

• 70kg x 5
• 90kg x 3
• 100kg x 3
• 110kg x 3 (3 sets)

Snatch Pulls

• 70kg x 3
• 90kg x 3 (3 sets)

Chin Ups

• BWx5
• BW +10kg x 5
• BW+15kg x 5
• BW+20kg x 5
• BW +25kg x5 (3 sets)

Cougars (Rest) 18.02.14

Power Snatch

• 65kg x 3 (3 sets)

Power Clean Power Jerk

• 80kg x 3 (3 sets)

Fronts

• 110kg x 3 (3sets)

Clean Pulls

• 110kg x 3 (3 sets)

Dips

• +!5kg x 5
• +25kg x 5
• +30kg x 5
• +35kg x 3
• +40kg x 3

QWA League Round #1 15.02.14

Body Weight: 79.05kg

Snatch

1. 87kg (Successful)
2. 92kg (Successful)
3. 96kg (Successful)

Clean and Jerk

1. 115kg (Successful)
2. 120kg (Successful)
3. 125kg (Unsuccessful)

Total: 216kg (5/6)

Cougars 12.02.14 (Taper)

Snatch

• Warm up, 40, 50, 60
• 70kg x 3
• 75kg x 2
• 75kg x 2
• 80kg x 2
• 85kg x 1

Clean and Jerk

• Warm up, 50, 70, 90
• 95kg x 2
• 95kg x 2
• 102.5kg x 2
• 107.5kg x 1

Fronts

• 70x5, 90x3, 100x2
• 110kg x 2 (3 sets)

Snatch Pulls

• 70x3, 90x3
• 95kg x 2
• 100kg x 2 (3 sets) 

Cougars (outside) 08.02.14

Fronts

• 70kg x 5, 100kg x 3
• 120kg x 5
• 125kg x 3
• 130kg x 3
• 135kg x 2
• 135kg x 2
• 135kg x 2

Clean Deadlifts (with shrug)

• 110kg x 3
• 130kg x 5
• 140kg x 5
• 150kg x 3
• 155kg x 2
• 155kg x 2

Press

• 40x8, 50x5, 60x5
• 65kg x 3
• 65kg x 3
• 70kg x 2
• 72.5kg x 2
• 72.5kg x 2

Cougars 06.02.14

Clean and Jerk

• Warm up, 50, 70, 90
• 100kg x 3 *failed 2nd...
• 105kg x 2
• 105kg x 2
• 105kg x 2
• 110kg x 1
• 115kg x 1

Snatch Pulls

• 70kg x 5
• 100kg x 5
• 110kg x 3
• 110kg x 3
• 115kg x 2 (4 sets)

Push Press

• 70kg x 3
• 75kg x 3
• 80kg x 3
• 85kg x 2
• 85kg x 2
• 90kg x 1
• 90kg x 1
• 80kg x 3

Cougars 04.02.14

Snatch

• Warm up, 40, 50, 60
• 70kg x 3
• 75kg x 3
• 80kg x 2
• 82.5kg x 2
• 85kg x 1 *failed 2nd
• 85kg x 2
• 87.5kg x 1 *failed 2nd
• 80kg x 2

*Really poor snatching, not enough extension on the second pull

Power Clean Power Jerk

• Warm up, 50, 70
• 90kg x 3
• 95kg x 2 (2 sets)
• 100kg x 2 (2 sets)
• 105kg x 1
• 110kg x 1 *caught it high but legs were fucked so I sank down, PB power jerk though.

Fronts

• 70kg x 5
• 90kg x 3
• 100kg x 5
• 120kg x 3

*Legs. Were. Fucked.

UQ 02.01.14 w/ Juz

Fronts

• 70 x 5
• 100 x 3
• 110 x 5
• 115 x 5
• 120 x 3
• 125 x 3
• 130 x 2
• 135 x 2
• 140 x 1 (PB)

Clean Pulls (Blks)

• 70 x 5
• 100 x 5
• 120 x 5
• 130 x 5
• 140 x 3
• 145 x 3
• 150 x 3 (3 sets)

Push Press

• 80 x 3 (3 sets)

Cougars 31.01.14

Power Snatch

• Warm up, 40 x 3, 50 x 3, 60 x 2
• 70kg x 3
• 70kg x 3
• 75kg x 2
• 75kg x 2
• 78kg x 2
• 78kg x 2

Clean & Jerks

• Warm up, 50 x 3, 70 x 3
• 90kg x 2
• 100kg x 3 (2 sets)
• 105kg x 2 (4 sets)

Snatch Pulls

• 70kg x 5
• 100kg x 5 (2 sets)
• 110kg x 3 (3 sets)

Pretty good session, had some trouble with my forearm earlier in the week but that's gone now due to voltarin/rest for 3 days. Clean is feeling really upright and good but jerk still needs work. Need to keep chest and head up and DRIVE!!!

Next comp is February 15th (Saturday) at Cougars. 98 / 122 ? get keen

Cougars 28.01.14

Front Squats

• 70kg x 5
• 90kg x 3
• 100kg x 3
• 105kg x 5
• 110kg x 5
• 115kg x 5
• 120kg x 3
• 125kg x 3
• 130kg x 3

Clean Pulls (Blks)

• 70kg x 5, 100kg x 5
• 120kg x 5
• 130kg x 5
• 140kg x 3
• 145kg x 3
• 150kg x 3
• 150kg x 3
• 150kg x 3

RDL's

• 60kg x 5
• 70kg x 5
• 80kg x 5
• 80kg x 5

*Right forearm/bicep tendon hurting 3/10 pain scale*

Cougars 24.01.14

Snatch

• 40kg x 3, 50kg x 3, 60kg x 3
• 70kg x 3
• 75kg x 3
• 80kg x 2
• 82.5kg x 2
• 85kg x 2

Clean and Jerks

• Bar, 50kg x 3, 70kg x 3
• 90kg x 3 (power / full / full)
• 100kg x 3
• 105kg x 2
• 110kg x 2 (PB)
• 115kg x 1
• 100kg x 2
• 100kg x 2

Snatch Pulls (Blks)

• 70kg x 5
• 100kg x 5
• 110kg x 5
• 120kg x 5
• 120kg x 3 (3 sets)

Back Squats

• 70kg x 5
• 100kg x 5 (4 sets)

Dips

• +20kg x 5
• +25kg x 5
• +30kg x 5
• +35kg x 3
• +40kg x 3 (PB)

Cougars 21.01.14

Front Squats

• 70kg x 5
• 90kg x 3
• 100kg x 5
• 110kg x 5
• 115kg x 5
• 120kg x 5
• 110kg x 5
• 110kg x 5
• 70kg x 5 (pause reps)

South Yarra Fitness 20.01.14

Snatch-grip Deadlifts (from deficit)

• 70kg x 3
• 100kg x 3
• 120kg x 3
• 130kg x 3 (3 sets) *middle back very tight, having never done deficit lifts before

BTN Press

• 40kg x 5
• 50kg x 3
• 55kg x 3
• 60kg x 1 + 2 push
• 70kg x 3 (push)
• 80kg x 3 (push)
• 85kg x 2 (push)

Dips

• BW x 5
• +20kg x 5
• +25kg x 5
• +25kg x 5
• +30kg x 5
• +35kg x 3

South Yarra Fitness 17.01.14

Deadlifts

• 70kg x 5
• 120kg x 5
• 140kg x 3
• 150kg x 3 (3 sets)

Fronts

• 70kg x 5
• 100kg x 3 *hip didn't like this set, so I decided to stop. Had no knee guards or foam roller

Press

• 40kg x 5
• 50kg x 5
• 60kg x 3
• 70kg x 3 (push)
• 80kg x 3 (push) (3 sets)

Cougars 14.01.14

Snatch

• 40kg x 3
• 50kg x 3 *off balance
• 60kg x 3 *same again
• 70kg x 3
• 75kg x 3
• 80kg x 3 *last rep very slight press
• 82.5kg x 2
• 85kg x 2 *best set yet
• 87.5kg x 2
• 90kg x 2 (PB)

Power Clean Power Jerk

• 50kg x 3
• 70kg x 3
• 90kg x 3 (2 sets)
• 95kg x 2
• 100kg x 2
• 100kg x 2

Fronts

• 70kg x 3
• 90kg x 3
• 100kg x 5
• 110kg x 5
• 120kg x 5 (3 sets)

Clean Pulls (Blks)

• 70kg x 5
• 100kg x 5
• 120kg x 5 (3 sets)

*Right hand side of a lower back hurts (6/10 pain scale)*

UQ 12.01.13

Clean and Double Jerk

• 50kg
• 70kg
• 90kg x 2
• 95kg x 2
• 100kg x 2
• 105kg x 2
• 110kg x 1 (normal C & J)

Behind-The-Neck (BTN) Press *snatch grip

• 40kg x 5
• 50kg x 3
• 55kg x 3
• 60kg x 3
• 70kg x 3 (push)
• 80kg x 3 (push)
• 90kg x 1 (push)
• 90kg x 1 (push)

Clean Pulls (blks)

• 90kg x 5
• 120kg x 5
• 130kg x 3
• 140kg x 3
• 140kg x 3
• 150kg x 3
• 140kg x 5
• 140kg x 5

Bench supported barbell rows

• 25kg x 10
• 45kg x 8
• 55kg x 8

Cougars 11.01.14 - morning

Power Snatch

• 50kg x 3
• 60kg x 3
• 65kg x 3
• 65kg x 3
• 70kg x 3*
• 70kg x 3*

*Power snatch was feeling pretty bad, considering snatch has been feeling so good. Leaning off too much and tossing head through. Need to work on keeping bar close and shrugging up

Front Squats

• Bar x 7
• 70kg x 5
• 100kg x 3
• 110kg x 5
• 120kg x 5
• 125kg x 5
• 130kg x 2 1/2 *this was dumb should've stopped after awesome 125kg set haha

Snatch Pulls

• 70kg x 5
• 100kg x 5
• 110kg x 5 (3 sets)

Push Press

• 50kg x 5
• 70kg x 3
• 80kg x 5
• 85kg x 3
• 90kg x 3

Cougars 09.01.14 - morning

Clean Pulls (blks)

• 70kg x 5
• 100kg x 5
• 125kg x 5
• 125kg x 5
• 130kg x 5
• 130kg x 5

Jerks (racks)

• 50kg x 3
• 70kg x 3, 3
• 80kg x 3
• 70kg x 3 *technical work
• 90kg x 2
• 90kg x 2

Fronts

• 70kg x 5
• 90kg x 5
• 100kg x 5
• 105kg x 5 (3 sets)

Cougars 07.01.14

Snatch

• 40 x 4 (m. p. p. f.)
• 50 x 3
• 60 x 3 (p. f. f.)
• 70 x 3 (p. f. f.)
• 75 x 3
• 77.5 x 3
• 80 x 3
• 82.5 x 3

Power Clean Power Jerk

• 50 x 3
• 70 x 3
• 80 x 3
• 85 x 3
• 90 x 3
• 95 x 3

Fronts

• 70 x 3, 3
• 90 x 3
• 100 x 3
• 110 x 3
• 120 x 3 (3 sets)

Snatch Pulls

• 70 x 5
• 90 x 5
• 100 x 5
• 110 x 5 (3 sets)

Cougars 04.01.14

Snatch Pulls

• 70kg x 5
• 90kg x 5
• 100kg x 5
• 110kg x 5 (3 sets)

Front Squats

• 70kg x 3, 5
• 90kg x 5
• 100kg x 5
• 110kg x 5 (4 sets)

Press

• 50kg x 3
• 60kg x 3
• 65kg x 3
• 67.5kg x 3
• 70kg x 3
• 80kg x 3 (push)
• 85kg x 3 (push)
• 85kg x 3 (push)

Dips

• BWx5
• +20kg x 5
• +25kg x 5 (3 sets)

Cougars 02.01.14

Clean and Jerk

• 50 x 3
• 70 x 2
• 90 x 3
• 95 x 3
• 100 x 3
• 105 x 3

Snatch

• 50 x 3 (p. f. f.)
• 60 x 3
• 70 x 3
• 75 x 3
• 80 x 3
• 85 x 3

Fronts

• 50 x 3
• 70 x 3
• 90 x 3
• 100 x 5
• 110 x 5 (3 sets)

Clean Pulls

• 70 x 5
• 100 x 5
• 120 x 5 (3 sets)

Chin Ups

• +15kg x 3
• +20kg x 5
• +20kg x 3
• +20kg x 3

Cougars 30.12.13

Front Squats

• 70kg x 5
• 90kg x 5
• 100kg x 5
• 105kg x 5
• 110kg x 5
• 120kg x 5
• 125kg x 4 1/2

Snatch Pulls

• 70kg x 5
• 100kg x 5
• 110kg x 5 (4 sets)

Cougars 28.12.13

Snatch

• 40 x 4, 50 x 3
• 60 x 3
• 70 x 2
• 75 x 3
• 80 x 3 (4 sets) *few fails, changed start position a bit higher, working on technique

Power Clean and Power Jerk

• 50 x 3
• 70 x 3
• 80 x 3 (4 sets) *miles watching, lighter technical work

Clean Pulls

• 70 x 5
• 90 x 5
• 110 x 5 (3 sets)

Fronts

• 70 x 5
• 90 x 5
• 100 x 5
• 105 x 5
• 110 x 5
• 100 x 5
• 100 x 5

Staces' 26.12.13

Press

• 40kg x 5
• 50kg x 5
• 55kg x 3
• 60kg x 3
• 65kg x 3 (3 sets)

Snatch Pulls

• 70kg x 5
• 80kg x 5
• 90kg x 5
• 100kg x 3
• 110kg x 3 (3 sets)

Daves' 24.12.13

Front Squats

• 70kg x 5
• 80kg x 3
• 90kg x 3
• 100kg x 5 (6 sets)

Mike Keelan Shield 21.12.13

 Snatch

• 1st attempt - 86kg (successful)
• 2nd attempt - 91kg (successful)
• 3rd attempt - 95kg (successful)

Clean & Jerk

• 1st attempt - 112kg (successful)
• 2nd attempt - 117kg (successful)
• 3rd attempt - 122kg (unsuccessful)

Total

• 212kg @ 76.50kg BW

Cougars 19.12.13 - taper

Power Snatch

• 50 x 3
• 60 x 3
• 70 x 2 (3 sets)

Power Cleans and Power Jerk

• 50 x 3
• 70 x 3
• 90 x 2 (3 sets)

Snatch Pulls

• 70 x 3
• 95 x 2 (3 sets)