Ryan's Journal

Wed 25/07/12

Front Squat
10xBW
3x20kg
3x37.5kg
3x50kg
3x62.5kg
2x3x72.5kg -- Actually seemed to feel lighter than the last couple weeks.

High Pull
5x30kg
5x35kg
5x42.5kg
5x50kg
5x57.5kg

Deadlift
1x60kg
1x80kg
1x100kg
1x120kg
1x137.5kg -- less fainting afterwards now. Is good.

Press/Row
5/10x20kg
5/10x25kg
5/10x30kg
5/10x35kg
6/10x40kg
 
Fri 27/07/12

Squats
10xBW
10x20kg
5x47.5kg
5x60kg
5x70kg
5x82.5kg
3x95kg
20x70kg

Pull Ups
10, 8, 5xBW

Power Clean
3x27.5kg
3x35kg
3x40kg
3x45kg
3x52.5kg

Bench Press
10x20kg
5x37.5kg
5x47.5kg
5x57.5kg
5x65kg
6x75kg
 
Wow, I didn't know I was that influential. I'm honoured. Now get to it :)

30/7/12

Squats
10xBW
10x20kg
5x47.5kg
5x60kg
5x70kg
5x82.5kg
2x5x95kg

Pull Ups
14xBW
2x6xBW

Power Clean
3x27.5kg
3x35kg
3x42.5kg
3x47.5kg
5x1x55kg

Bench Press
10x20kg
5x40kg
5x60kg
5x70kg
3x77.5kg
15x60kg
 
Wed 1/8/12

Front Squats
10xBW
3x20kg
3x37.5kg
3x50kg
3x62.5kg
2x3x62.5kg

High Pull
5x30kg
5x37.5kg
5x45kg
5x52.5kg
5x60kg

Deadlift
1x60kg
1x80kg
1x100kg
1x120kg
1x140kg

Press/Row
5/10x22.5kg
5/10x27.5kg
5/10x32.5kg
5/10x37.5kg
5/10x42.5kg
 
Fri 3/8/12

Squats
10xBW
10x20kg
5x50kg
5x60kg
5x72.5kg
5x85kg
3x97.5kg
20x72.5kg

Pull Ups
15xBW
2x5xBW

Power Clean
3x27.5kg
3x35kg
3x42.5kg
3x47.5kg
2x55kg

Bench Press
10x20kg
5x40kg
5x50kg
5x60kg
5x70kg
6x77.5kg -- I think that's a PR
 
Mon 06/08/12

Squats
10xBW
10x20kg
5x50kg
5x60kg
5x72.5kg
5x85kg
2x5x97.5kg

Pull Ups
12, 5, 4xBW

Power Clean
3x27.5kg
3x35kg
3x42.5kg
3x47.5kg
3x1x55kg -- Not enough power being generated in the second pull. Not by a long shot.
5x40kg

Bench Press
10x20kg
5x40kg
5x50kg
5x60kg
5x70kg
3x80kg
15x60kg
 
Mon 13/8/12

Snatch High Pull/Hang Snatch/Snatch
10xBW squat, 4x3xBW squat
1HP/1HSx20kg
5x1/1/1x20kg

Clean High Pull/Hang Clean/Clean/Jerk
1HP/1HC/2JKx20kg
5x1/1/1/2x20kg

Squat
5x50kg
5x60kg
5x72.5kg
2x85kg
5x97.5kg
2x97.5kg -- Not sure how much of it was due to being sick the last week and how much was due to deciding to get back on the weighltifting bandwagon, but my body wasn't in it today when I got to the heavy weights. Same story with the bench press.

Bench Press
10x20kg
5x40kg
5x50kg
5x60kg
5x70kg
3x80kg -- Barely made it. Grrr.
5x60kg -- Felt awkward and a lot heavier than this back-off set usually does.
 
Wed 15/08/12

Snatch
10xBW squat
15x20kg barbell drills
3x3/3x20kg snatch pull/hang snatch
3x20kg
2x3x25kg

Clean Pull/Hang Clean/Jerk/Push Press/Press/Row
3x3/3/3/3/3/12x25kg
3/3/3x25kg

Front Squat
3x40kg
3x60kg
2x3x77.5kg

Deadlift
1x60kg
1x100kg
1x120kg
1x142.5kg
 
Fri 17/08/12

Pull Ups
10, 6, 6xBW

Snatch
10xBW squat
12x20kg barbell drills
3/3x20kg snatch pull/hang snatch
3x20kg
3x25kg
4x1x30kg
1x35kg

Clean+Jerk
3+3x25kg
1+3x30kg
3+3x30kg
1+1x35kg
1+3x35kg
3+3x35kg

Squat
3x60kg
3x80kg
6x100kg

Bench Press
10x20kg
5x40kg
3x50kg
2x60kg
1x70kg
5x80kg

All in all, a pretty good session. Snatches felt good. C+J's felt decent. My strength and focus seems to be back on the squats and bench press, as compared to Monday.
 
Mon 20/08/12

Snatch
10xBW squat
15x20kg drills
3/3x20kg snatch pull/hang snatch
3x20kg
3x25kg
2x1x30kg
2x35kg
2x1x35kg

Clean+Jerk
3/3+3x25kg clean pull/hang clean+jerk
1+3x30kg
1+1x35kg
3x1+1x37.5kg

Squats
3x60kg
1x80kg
2x5x100kg

Pull Ups
10, 6, 8xBW

Bench Press
10x20kg
5x40kg
3x50kg
2x60kg
1x70kg
5x80kg -- Tried for a 6th rep, didn't get it.
 
Wed 22/08/12

Snatch
10xBW squat
15x20kg drills
3/3x20kg p sn/sn bal
3/3x20kg sn high pull/hang sn
3/3x25kg p sn/sn bal
3/3x25kg sn hp/hang sn
1/1x30kg p sn/sn bal
1/1x30kg sn hp/hang sn
2x1x30kg
3x1x35kg

Clean + Jerk/Row
2x3/3/3/3/12x30kg hp/hc/jk/row
1+1/12x30kg
1+1/8x35kg
1+1/8x40kg

Front Squat
1x60kg
2x3x80kg

Snatch Balance
3x20kg
3x25kg
1x30kg
failed 35kg

Hyperextension
20xBW

Wrist Curl/Wrist Extension
10x4kg/12x4kg
12x60kg/12x4kg
15x6kg/12x4kg

Cable External Rotator Cuff
12x7kg
5x15kg
 
Fri 24/08/12

Snatch
10xBW squat
18x20kg drills
2/1/1x20kg snatch/high pull/hang snatch
2x25kg
1x30kg
2x1x35kg
3x1x40kg -- PR
3x40kg high pull

Clean + Jerk
1/1+2x30kg p clean/clean+jerk
1+1x35kg
1+1x40kg
1/1+1x45kg p clean/clean+jerk

Squats
3x60kg
1x80kg
1x92.5kg
6x102.5kg

Pull Ups
3x6xBW

Bench Press
10x20kg
5x42.5kg
3x52.5kg
2x62.5kg
1x72.5kg
4x82.5kg
 
Mon 27/08/12

Snatch
10xBW squat
15x20kg drills
2x3x20kg
3x25kg
2x2x30kg
2x1x35kg
2x1+2x40kg snatch+OHS



Clean + Jerk
3+3x30kg
2+2x35kg
1+1x40kg
2x1+1x45kg
1x50kg clean

Pull Ups
2x6xBW

Squats
3x60kg
1x80kg
1x92.5kg
5x102.4kg -- My knees weren't happy at this weight today
3x102.5kg
5x60kg

Kettlebell Swing
5x10x6kg -- Monday afternoon...bros were out in full force. I didn't bother trying to get to the bench press. Decided a better use of my time would be to make my brother do some swings with me.
 
Wed 29/08/12

Snatch
10xBW squat
15x20kg drills
3/3x20kg hp/hang sn
3/3x20kg p sn/sn bal
2/2x25kg hp/hang sn
2/2x25kg p sn/sn bal
1/1x30kg hp/hang sn
1/1x30kg p sn/sn bal
2x1x35kg
4x2x30kg

Clean+Jerk
3/3/3/3/3/12x30kg hp/hang cl/jk/push press/ohp/row
3/3/3/12x30kg hp/hang cl/jk/row
1+1x30kg
1}+1x35kg
1+1x40kg
1+1x45kg

Deadlift
1x60kg
1x100kg
1x122.5kg
1x145kg
 
Fri 31/08/12

Snatch
10xBW squat
15x20kg drills
2x3x20kg
3x25kg
2x30kg
2x1x35kg -- I attempted this a few more times, and kept failing, probably because my set-up wasn't right (because one of the gym staff who doesn't like me using boxes to set up light weights and has the authority to kick me out was there while I was training today). So I backed off the weight, adjusted the plates under the bar to fix the height a bit, and got a few good triples at 30kg.
3x3x30kg

Clean + Jerk
2x3+3x30kg
2+2x35kg
3x1+2x40kg

Squats
3x60kg
1x80kg
8x90kg

Pull Ups
8, 6, 6xBW

Bench Press
10x20kg
5x42.5kg
3x52.5kg
2x62.5kg
1x72.5kg
2x82.5kg
10x62.5kg
 
Tue 04/09/12

Snatch
3x5 BW squat
2x15 broomstick drills
3/3x20kg snatch/hp
3x25kg
2x2x30kg
2x1/1x35kg snatch/hp
3x2x35kg

Clean+Jerk/Row
2x1+5/12x20kg
1+3/12x25kg
1+3/12x30kg
3x1+3/12x35kg -- I played around with grip on rows, and was pleasantly surprised to find that I actually felt close-grip, underhand rows using muscles that they're supposed to work. I might do these again.
 
Fri 7/9/12

Snatch
3x5 BW squats
2x15 broomstick drills
1+3x20kg high pull/snatch
3x25kg
3x30kg
2x35kg
1x40kg
1/1x42.5kg snatch/OHS
1x42.5kg

Front Squat
3x60kg
1x70kg
1x80kg
1x85kg
1x90kg
1x95kg

Pull Ups
10, 6, 6xBW

Bench Press
10x20kg
5x40kg
3x50kg
2x60kg
1x70kg
3x80kg
13x60kg
 
Mon 10/09/12

Snatch
10, 5xBW squat
2x15xbroomstick drills
3x20kg
3x25kg
5x3x30kg

Clean+Jerk/Bent Over Row
1+2/6x30kg
1+2/6x35kg
4x1+2/6x40kg

Squats
4x10x60kg

Bench Press/T-Bar Row
10x20kg
4x10/10x40kg/30kg
 
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